In this episode of The More Mindful Podcast, Julia chats with Eve Guzman, a leading expert in functional nutrition and coaching, to discuss all things health and wellness. Eve shares her powerful transformation from struggling with weight to becoming a successful coach and educator, and how her science background has been a driving force in her journey.

Apply to work with Julia within the brand-new functional nutrition coaching program HERE!

Key takeaways from this episode:

• Functional nutrition is about changing lives, not just diets—it’s more than just calories in and out.
• Understanding the science behind food and how hormones play a pivotal role in our health.
• How to know when functional testing is right for you and practical steps to improve your health before going down that road.
• The importance of patience in health journeys and celebrating small wins along the way.
• Emerging trends in functional nutrition and the empowerment that comes from taking control of your health, without settling for inadequate answers from healthcare providers.

Timestamps

00:00
Introduction

06:03
Eve's Story

11:59
What is Functional Nutrition?

15:20
Hormones and The Basics

21:35

Is Functional Testing For You?

33:12
Celebrating Small Wins

39:34
Eve's Hormone Replacement Experience

45:17
Trends in Functional Nutrition

😊 Join the Get Consistent Workshop HERE

🍋 Apply for my 1:1 private coaching program: HERE

🍿 Let's be IG friends: @eatmorewithjulia

If you haven't already - listen to Episode 9 first about how you can "make sure" that the scale goes down tomorrow... (it may not be what you expect!!)

In this episode of The More Mindful Podcast, Julia discusses the emotional challenges of weight loss, particularly the anxiety that can come from fluctuating scale readings. She introduces the W.A.T.E.R framework - designed to help you maintain perspective and resilience throughout your journey. 

This framework gives you FIVE things to consider every single time you want to throw in the towel on your health or weight loss journey. Using W.A.T.E.R as your guide, you'll have the tools to talk yourself OFF the ledge and push through with resilience instead of falling into self-sabotage again!!

Some key takeaways from this episode:

• The scale can cause stress during weight loss (right??), so it's important to understand how to use the scale (and how NOT to use the scale!!)
• Consistency and accountability are essential for reaching your weight loss goals.
• Having the right expectations is essential, so don't skip this step!! 
• Recognize factors that affect what the scale says...like workouts and your monthly cycle. Let's walk through what other factors can be at play, so you can recognize the patterns!
• Celebrate other forms of progress beyond just the scale, such as how your clothes fit and your emotional well-being.

😊 Join the Get Consistent Workshop HERE

🍋 Apply for my 1:1 private coaching program: HERE

🍿 Let's be IG friends: @eatmorewithjulia

This week on The More Mindful Podcast, Julia and Gillian Bennett from Bite Size Nutrition dive deep into the powerful role of self-compassion in achieving health and wellness goals. When most people think of compassion, they picture kindness—but sometimes, it’s about being firm with yourself too! Gillian offers insight into the true meaning of self-compassion, dispelling common misconceptions and exploring its impact on personal growth.

Other topics you won't want to miss in this episode:

• The role of the inner critic and how emotions can be viewed as valuable information rather than obstacles.
• The difference between shame and guilt, and how they affect your ability to accept compassion from yourself and others.
• Why discomfort tolerance and curiosity are key to cultivating a compassionate mindset.
• Paul Gilbert’s 3 Circles Model of Emotions and how it can help guide personal growth by understanding the influence of past experiences and social constructs.
• The "Huh, that’s interesting!" mindset—how adopting curiosity toward your behaviors can be a powerful gateway to self-compassion.
• The importance of values-based decision-making in emotional well-being and why ambivalence in decision-making is completely normal.

Timestamps

00:00
Introduction

03:00
Understanding Self-Compassion

05:56
The Role of the Inner Critic

09:01
Shame vs Guilt as it relates to Self-Compassion

12:01
Sitting with Discomfort

15:02
Paul Gilbert's 3 Circles Model

18:02
The "Huh that's Interesting" Mindset

27:58
Understanding Emotions as Information

35:42
Practicing Self-Compassion

43:35
Navigating Ambivalence in Decision Making

48:30
Values-Based Decision Making and Self-Care

😊 Join the Get Consistent Workshop HERE

🍋 Apply for my 1:1 private coaching program: HERE

🍿 Let's be IG friends: @eatmorewithjulia

Link to the March Get Consistent with Nutrition Workshop 

Lazy: Unwilling to work or use energy. Root word: Idle.

Ever catch yourself saying, “I’m so lazy, I didn’t go to the gym” or “I didn’t call my friend back because I’m lazy”? We’ve all been there. But is “laziness” really the issue? Or is there something deeper going on? 

In this episode Julia rebrands laziness and its impact on personal goals and health journeys and takes a closer look at what might be happening:

• Sometimes, it’s not about being unwilling to do something – it’s about not having the energy or focus to do everything. 
• New habits take energy, and you need to ensure your decisions are leaving you with enough energy to focus on what truly matters.
• Our brains crave comfort and predictability. When we avoid change, it might not be laziness – it could be self-soothing or our bodies trying to "stay safe."
• Support systems are key for success, and if you’re lacking the resources or guidance that others might have, it's important to recognize that when comparing your progress to theirs. Building your own support network is crucial for making lasting changes. 
• Do you really have the skills, interest, or energy to do what you think you “should”? Tune in to what your body and mind truly need, and create a plan that works for you.

Ok... and I have to admit there is a small percentage of you who listen to this and are like ok I am indeed lazy and UNWILLING. And if that's you... you'll want to head on over to EPISODE 13 and work on your WHY.

The key takeaway: Rebranding "laziness" might be the first step toward understanding what’s really going on. Maybe it’s not laziness – maybe it’s your energy, your support, or your goals that need some adjustment.

Timestamps:

00:00
Introduction

02:51
Defining and Rebranding the word Lazy

05:51
Energy Management and Habit Formation

08:47
Prioritization in Energy Allocation

12:05
Self-Soothing

18:04
Identifying Support Needs

21:03
Skill Development vs. Laziness

27:08
Combining Internal and External Knowledge for Success

30:01
Conclusion: Embracing a New Perspective on Laziness

😊 Join the Get Consistent Workshop HERE

🍋 Apply for my 1:1 private coaching program: HERE

🍿 Let's be IG friends: @eatmorewithjulia

Julia chats with Cass Handle, messaging strategist and copywriter, about her transformative health journey. They focus on her choice to utilize medication and the importance of habit change for personal development. 

They talk about the challenges of navigating food choices, the power of simplicity in diet, and the emotional aspects of eating. Cass shares her experiences with ADHD, weight loss, the significance of self-compassion in the journey towards better health, and the value of coaching in navigating these challenges. 

Other topics Cass and Julia discuss:

• Medication can play a crucial role in managing ADHD and weight loss but it doesn't replace personal effort and building healthy habits being crucial for long-term success.
• Every day is a new opportunity to start fresh in your health journey! You can take 100 steps forward and 1 step back, you're still 99 steps forward so self-compassion is key in navigating setbacks during weight loss.
• Emotional eating can be managed with awareness and healthier coping strategies and it often stems from maladaptive coping mechanisms formed through trauma. Therapy is so helpful in rewiring these behaviors. 
• Jealousy can be a tool for personal growth, but avoid comparison, recognize that everyone is on their own journey and focus on understanding your body and what feels good for you.

Timestamps

00:00
Introduction 

06:01
The Role of Medication in Health

17:59
Managing Cravings and Emotional Eating

25:43
Cass Explains the Reality of Weight Loss Drugs

35:51
Understanding Maladaptive Pathways and Emotional Eating

45:27
The Power of Perspective and Empathy

52:12
Understanding Personal Desires through Comparison

58:07
Managing Expectations and Health Changes

01:04:00
The Value of Coaching and Guidance

😊 Join the Get Consistent Workshop HERE

🍋 Apply for my 1:1 private coaching program: HERE

🍿 Let's be IG friends: @eatmorewithjulia

In this episode, Julia explores the challenges of behavior change, the significance of accountability, and the role of coaching in achieving health goals. She emphasizes the need to challenge limiting beliefs and the value of investing in oneself to reach desired outcomes. She also provides guidance on how to find the right coach and highlights red flags to avoid when seeking coaching support.

Book a free discovery call with Julia today: HERE

Some things you'll learn in this episode:

• Why consistency is key to achieving health goals and how you can embody getting consistent when there is already so much on your plate
• How behavior change is often difficult due to ingrained (subconscious!) beliefs, so you can learn to identify some of those beliefs and start changing your actions to get better results
• Why investing in a coach can lead to a more enjoyable journey in a couple specific ways 
• Specific data points around how accountability increases the likelihood of reaching goals and how to get the right accountability for you
• How to know what kind of coach is right for you based on your unique needs and what you should be avoiding when looking for a coach, if you want lasting results.

Timestamps:

00:00
Introduction

02:52
The Role of Coaching in Achieving Goals

06:11
Understanding Beliefs and Behavior Change

09:03
The Importance of Accountability

11:57
Customization and Personalization in Coaching

15:00
Finding the Right Coach for You

17:57
Investing in Yourself and Your Journey

20:51
Red Flags to Avoid When Hiring a Coach

23:46
Conclusion and Call to Action

😊 Join the Get Consistent Workshop HERE

🍋 Apply for my 1:1 private coaching program: HERE

🍿 Let's be IG friends: @eatmorewithjulia

In this episode, Julia and Kayla discuss the importance of setting empowering goals as we enter the new year. This episode is a masterclass on goal setting psychology & self-empowerment strategies... so that you actually get yourself across the finish line. If you've googled "What are the best new year's resolutions for me?"... you should probably listen now!

The conversation delves into recognizing negative thought patterns, the significance of reflection on past attempts, and the shift from 'should' to 'choose' in decision-making, providing actionable steps for achieving goals - while highlighting the importance of aligning actions with personal values and intentions so that you achieve your new year's resolutions, instead of abandoning them!

If you're looking for help with sustainable habit formation to break negative thought patterns holding you back... this episode is for YOU.

Other things they cover include: 

•  the importance of setting realistic goals, embodying the identity associated with those goals (so that you are chasing identity-based habits instead of just a list of things you don't actually care about)
• the significance of self-acceptance in the journey of personal growth and mindful goal achievement
• breaking down habits into manageable actions
• the role of therapy in understanding one's mindset
• the need to challenge negative self-perceptions
• why personal growth is a continuous journey, not limited to the start of a new year
• how to embrace your current identity while striving for improvement.

PS. Listen to our last episode together HERE!

TIME STAMPS:

00:00
Introduction and Setting Intentions for the New Year

09:45
The Importance of Reflection and Learning from Past Attempts

18:22
Shifting from 'Should' to 'Choose' in Decision Making

27:48
Actionable Steps for Achieving Goals

33:07
Accepting Different Paths to Fitness

39:25
Meeting Yourself Where You Are

45:43
Overcoming Negative Self-Perceptions

54:10
Finding Grace in Your Journey

😊 Join the Get Consistent Workshop HERE

🍋 Apply for my 1:1 private coaching program: HERE

🍿 Let's be IG friends: @eatmorewithjulia

Sign up for the Consistency Workshop happening on Saturday, January 25th HERE

And then, grab the Meal Planning Guide HERE
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Ever caught yourself thinking "I'm just not a consistent person" while watching others seemingly effortlessly maintain their habits? 

you're not alone - and surprisingly, science shows that 93% of what we've been taught about consistency and habit formation might be working against us, especially for women. 

In this episode, Julia breaks down the surprising truth about consistency that nobody's talking about (hint: it has nothing to do with discipline or willpower), and reveals why the path to lasting change looks completely different than what most "experts" claim. 

You'll discover how your brain's "thermostat setting" might be secretly sabotaging your efforts and you'll learn the 3-word framework that transforms consistency from an impossible ideal into an achievable reality. 

Whether you're struggling with nutrition, fitness, or any other habit you're trying to build, this episode challenges everything you thought you knew about what it takes to become a "consistent person." 

Plus, learn why your mother-in-law's crash diet success might actually be PROOF that you're on the right track.

Perfect for anyone who's ever felt like consistency is something other people are just "naturally good at" ...this episode offers a refreshingly different approach that works with your brain instead of against it.

😊 Join the Get Consistent Workshop HERE

🍋 Apply for my 1:1 private coaching program: HERE

🍿 Let's be IG friends: @eatmorewithjulia

Grab the MEAL PLANNING GUIDE I mentioned in the episode HERE!

In this episode of the More Mindful podcast, Julia and Danielle Havens discuss practical strategies for meal planning and prepping. They explore Danielle's journey into nutrition coaching share actionable tips for busy moms to simplify their meal planning process. 

The conversation highlights the use of technology in meal prep and the empowerment that comes from creating a personalized approach to nutrition. They discuss overcoming perfectionism, finding convenient solutions, and the value of experimenting with different meal prep strategies. 

This episode encourages listeners to embrace flexibility and creativity in their approach to cooking, ultimately leading to a more enjoyable and less stressful experience in the kitchen.

Some things you'll learn in this episode: 

• Having meal themes can simplify dinner planning.
• Utilizing the freezer can save time and provide convenience.
• It doesn't have to look a certain way to be nutritious. Creating joyful food memories can come from simplicity.
• Meal planning is a necessity, not just a luxury.
• Small, manageable meal prep tasks can reduce stress.
• Experimentation in cooking can lead to better meal solutions.

Timestamps:
00:00
Introduction

02:17
Danielle's Journey into Nutrition Coaching

08:21
Strategies for Effective Meal Planning

11:13
Danielle's 10-30-30 Meal Planning Method

14:18
Utilizing Technology for Meal Prep

17:45
Creating Meal Themes for Simplicity

19:54
The Power of Leftovers and Freezing Meals

24:06
Revisiting Past Meal Plans for Efficiency

25:29
Empowering Yourself in the Kitchen

27:46
Creating Joyful Memories Through Food

30:06
The Necessity of Meal Planning

32:45
Finding Your Meal Prep Rhythm

35:28
Convenience Strategies for Busy Lives

39:22
Experimenting with Meal Prep

43:30
Overcoming Resistance to Meal Prep

😊 Join the Get Consistent Workshop HERE

🍋 Apply for my 1:1 private coaching program: HERE

🍿 Let's be IG friends: @eatmorewithjulia

In this episode of the More Mindful podcast, Julia breaks down a hot topic in women's weight loss: eating too little to lose weight.

Is it possible to be eating so little food that you actually gain weight? Find out in this episode...

Julia covers:

• How under-eating triggers psychological triggers that impact hormones and appetite, including how the brain's reward system becomes hypersensitive to food
• Science that discusses our ability to estimate calories when dieting
• What methods actually work for weight loss 
• The truth about intense dieting
• How to understand hunger hormones and brain mechanisms, which helps explain why extreme dieting often backfires, making food more tempting and portion control harder

If you want support in losing weight without going crazy, click the links below to join the You Diet LIVE program - or apply to work 1:1 with Julia!!

😊 Join the Get Consistent Workshop HERE

🍋 Apply for my 1:1 private coaching program: HERE

🍿 Let's be IG friends: @eatmorewithjulia