In this episode of the More Mindful podcast, Julia interviews Lexus Gordon, a macro coach and nutrition expert, about her transformative journey from macro tracking to intuitive eating. 

Lexus shares her struggles with disordered eating, the impact of societal pressures on body image, and how she discovered the power of macros. 

If you’ve ever looked at someone who “seems to have it all together” and felt like that could never be you - this is a conversation you do not want to miss. Lexus opens up so vulnerably about her past with food and how the pressure of high school and the desire for thinness and being skinny pushed her into drug abuse and a reliance on unhealthy tools to remain in a body “deemed worthy” by others (which I just know that so many of us can deeply relate to). 

Her story is one of self discovery and learning to ask the question “what really makes me truly happy?” and then making the choices necessary to get there instead of remaining in the bubble of doing what others expect.

The conversation delves into the importance of mindset, self-trust, and the tools necessary for a successful transition to intuitive eating. 

One of the highlights of the episodes includes Lexus describing what it means to be a student of what you desire to have and allowing yourself to be bad at something before expecting yourself to know what the heck you’re doing (especially when it’s brand new!!) - she shares how this was precisely her approach to getting unassisted pull-ups and making sourdough bread at home, and Julia shares more about her recent experiences with being bad at tennis and adopting this same student mentality

Lexus emphasizes the significance of journaling and self-reflection in understanding one's relationship with food and personal goals.

You do not want to miss the conversation they have at the end, leaving listeners with mindset homework that has the potential to truly shift the way you think - for good.

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In this episode of the More Mindful podcast, Julia explores the transformative power of personal development, focusing on the importance of understanding excuses and ownership in achieving our goals. 

She emphasizes the need for a clear vision of our 'why' (and hey by the way, you can get help with inside the Eat More Membership today - learn more) to combat the natural tendency to make excuses. 

An excuse = a thing that takes us FURTHER AWAY from our why. That’s it... is it helping you or is it holding you back from your goals?

If you've ever wondered if your excuses are "real excuses" or "bad excuses"... this episode is for you.

Julia discusses the significance of choice in our daily lives and how reframing our language can empower us to take ownership of our decisions. 

The episode also addresses the cognitive distortion of all or nothing thinking and encourages listeners to recognize their own excuses while fostering a mindset of growth and transformation.

Y'ALL - IT GETS SASSY! Julia pulls out that soapbox and it's gets fiery. But if you don't feel amped up after this...

Timeline:
00:00
Introduction to Personal Development

03:58
Defining Excuses and Ownership

10:02
The Power of Choice

18:46
Transforming Language and Mindset

25:35
Navigating All or Nothing Thinking

29:11
Conclusion and Call to Action

What did you think of this one?

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In this episode, Julia interviews Ruth Maleski about nutritional periodization. 

Ruth shares her journey in fitness and nutrition and how she discovered the concept of nutritional periodization. They discuss the importance of understanding maintenance, fat loss, and surplus phases in achieving fitness goals. They emphasize the efficiency and mental health benefits of nutritional periodization, as well as the need for individualized approaches based on health status. 

They also address misconceptions about nutritional periodization and differentiate it from yo-yo dieting. In this conversation, Julia and Ruth discuss the importance of transitioning from a diet mindset to maintenance, and how to coach women through this process. They also explore who is a good candidate for a surplus and the benefits of tracking at maintenance before transitioning to mindful eating. The key takeaways include being conscious of our actions and aligning them with our long-term goals, as well as asking ourselves if our daily actions reflect the person we want to be. 

The conversation provides valuable insights for anyone looking to improve their relationship with food and achieve their fitness goals.

00:00
Introduction and Background

08:31
What is Nutritional Periodization?

13:52
Efficiency and Mental Health Benefits

23:09
Duration of Each Phase

28:08
Misconceptions about Nutritional Periodization

33:37
Transitioning from Diet Mindset to Maintenance

42:07
Coaching Women Through the Transition

45:25
Who is a Good Candidate for a Surplus?

51:36
The Importance of Tracking at Maintenance

56:13
Aligning Actions with Long-Term Goals

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In this episode, Julia shares her personal journey of body acceptance and the complexities of dieting... especially in the context of preparing for her wedding (that JUST happened on Saturday, October 5!!!).

She discusses the challenges of prioritizing weight loss amidst life changes and social events, emphasizing the importance of understanding your 'why' behind dieting. 

Julia reflects on the mental and emotional costs of weight loss, advocating for a focus on maintenance and self-care instead. 

She also touches on the Health at Every Size movement, encouraging listeners to redefine their goals and celebrate health progress, beyond just weight loss.

00:00
Embracing the Journey of Body Acceptance

02:54
The Reality of Dieting and Weight Loss

05:47
Choosing Priorities: The Wedding Diet Dilemma

09:09
The Cost of Weight Loss: Mental and Emotional Effort

12:01
Finding Freedom in Maintenance and Self-Care

14:54
Health at Every Size: Redefining Goals and Values

17:51
Celebrating Progress Beyond Weight Loss

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In this episode of the More Mindful podcast, Julia shares her personal journey of being diagnosed with ADHD as an adult. 

She discusses the common misconceptions surrounding ADHD, particularly in women, and the challenges she faced in self-management and time management as a self-employed entrepreneur. 

Julia emphasizes the importance of coping mechanisms, behavioral therapy, and the potential for success among individuals with ADHD.

She also notes her own journey starting with experimentation of medication to get additional support. 

Finally, Julia highlights the significance of seeking support and community, and encourages listeners to embrace their unique identities and pursue the help they need for personal growth - whether they have ADHD or not!

A few resources I mention can be found in this blog!

Tell me - do you want a part two of this episode?

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In this episode of the More Mindful podcast, Julia  discusses the importance of mindset and accountability in achieving personal goals, particularly in the context of weight loss and changing your body!

She emphasizes that individuals do not have to do anything they don't want to do, but they should consider what they truly want and how to align their actions with those desires. 

Julia introduces a thought model, which helps listeners understand how their thoughts influence their feelings, actions, and ultimately their results. 

The episode encourages listeners to shift their mindset from obligation to desire, fostering a more positive approach to personal growth and accountability... and ultimately, the ability to reach their goals. 

00:00
Introduction to Mindset and Accountability

07:11
The Power of Choice in Achieving Goals

10:08
Understanding the Thought Model for Change

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In this episode, Bailey shares her experience of balancing multiple priorities as a working mom and offers insights on setting realistic goals and prioritizing self-care. She emphasizes the importance of being honest with ourselves and setting achievable goals, rather than striving for perfection. 

Bailey also discusses the shift in her beliefs about health, realizing that it's not just about aesthetics but also about holistic well-being. She encourages listeners to focus on body, mind, and soul and to prioritize long-term health over short-term results. 

In this conversation, Bailey Walden and Julia  discuss the importance of defining health on your own terms and finding sustainable habits that align with your values and goals. They emphasize the need to shift focus from external appearance to internal well-being and happiness. They also discuss the power of small, manageable goals and the importance of pivoting and adapting as life circumstances change. 

Bailey shares her non-negotiables for self-care, including movement, spirituality, quality time, and hydration. They encourage listeners to imagine their ideal future selves and take small actions today to align with that vision.

00:00
Introduction: Balancing Priorities

03:01
Setting Realistic Goals and Prioritizing Self-Care

07:21
Shifting Beliefs: From Aesthetics to Holistic Health

13:47
The Power of Small Wins: Building Confidence and Motivation

18:44
Long-Term Health vs. Short-Term Results: Prioritizing Well-Being

25:21
Trusting the Journey: Making Adjustments and Embracing Growth

31:47
Defining Health on Your Own Terms

35:39
Pivoting and Adapting as Life Circumstances Change

38:23
Non-Negotiables for Self-Care

50:20
Aligning with Your Future Self

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In this episode of the More Mindful podcast, Julia discusses the universal experience of discomfort and its role in personal growth. 

She emphasizes the importance of embracing discomfort, anticipating challenges, and preparing for them to achieve desired goals.

Julia also highlights the significance of community support and the environment in fostering growth, encouraging listeners to surround themselves with positive influences. 

The conversation culminates in a call to action for listeners to commit to their goals and trust the process of change, no matter how uncomfortable it may be. She also invites them to join a community she's designed to help them do just this!

My AI Robot helped me with these time stamps: 

00:00
Embracing Discomfort in Life

02:56
The Hard Choices We Face

05:49
Anticipating and Preparing for Discomfort

09:08
The Role of Environment in Growth

12:02
Building Evidence Through Consistency

14:55
The Importance of Community Support

17:48
The Journey of Growth and Patience

20:45
Commitment to Change and Success

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In this episode, Julia discusses how to prevent the scale from going up and the importance of fair expectations in weight loss, including how  "A new low on the scale is usually a preview of what's to come when you stay the course."

She explains why daily weigh-ins are irrelevant and how the scale is not a measure of fat loss in the short term - but instead, how to use your daily weigh ins to read a pattern and trend in your weight loss journey long-term.

Instead, she encourages listeners to focus on making decisions that align with their long-term goals and to think about the inputs they can control, such as nutrition and habits. 

She also introduces the concept of future self-thinking and how it can help in making choices that serve our future selves.

00:00
Introduction

02:22
The Frustration of Scale Fluctuations

06:18
Understanding Calorie Deficit and Fat Loss

08:09
The Inability to Control the Scale

13:47
Future Self-Thinking and Acts of Service

18:26
Creating Fair Expectations for Weight Loss

22:22
Taking Ownership of Inputs and Future Self

25:53
Conclusion

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In this episode, Julia interviews her 1:1 client Georgia, who has been diagnosed endometriosis since middle school. They discuss Georgia's journey with the condition, the impact it has had on her life, and how she manages it.

Endometriosis is a common - yet often misunderstood - condition, so this episode serves as a way to highlight what the experience has been like for one person, to hopefully give all listeners a deeper understanding of it - in the case they have family members, friends, or acquaintances who have experienced it.

They also touch on the importance of understanding and supporting those with endometriosis, as well as the need for better healthcare and conversations around period pain when it comes to women's health, which has historically been fairly neglected by scientific research.

The conversation highlights the need for early diagnosis, finding the right medical care, and the importance of self-care and stress management in managing the condition.

Not sponsored, but here's the company that Georgia mentions:
somedays

Timestamps

00:00 Introduction and Background

06:27 Understanding Endometriosis: Causes and Symptoms

09:17 Challenges in Diagnosing Endometriosis

11:33 Supporting Those with Endometriosis: Mental Health and Relationships

16:50 Triggers and Stress Management for Endometriosis

19:28 Self-Care and Support for Those with Endometriosis

24:12 Supporting Clients with Endometriosis: Advocacy and Empowerment

28:37 The Importance of Medical Care for Endometriosis

31:56 Resources and Recommendations for Endometriosis

36:41 Appreciating Your Body and Finding Strength with Endometriosis

41:01 Closing Thoughts and Call to Action

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