This episode unpacks a hard-to-admit truth: Your thoughts control what goes in your mouth... maybe as much as physical hunger does. With humans having between 6,000 to 40,000 thoughts per day—most of them negative—Julia exposes how our evolutionary "negativity bias" is sabotaging our modern-day health goals. The 3 Deadly Patterns (Are You Guilty?) Julia identifies three specific (and unhelpful) thought patterns that keep smart, motivated women stuck in cycles of self-sabotage with...

The best "supplement" for stopping hunger is NOT a pill. After years of falling for the diet industry's tricks (100-calorie packs, anyone?), Julia discovered why she was always starving despite "eating healthy" and following all the rules. Your body has ancient survival mechanisms that make you obsessed with food when you restrict too much. Julia explains the science of why aggressive dieting backfires—turning you into a food-obsessed person who can't stop thinking about their next meal...

In this debut episode of "Losing Weight Without Losing Your Mind," Julia asks something that might surprise you: How can you know if weight loss is the right goal for you? In this episode, you'll learn: The Reactive vs. Proactive Trap Learn why your Monday morning "I'm starting over" mentality after a weekend of indulgence might be the reason you have tried a lot a lot... but feel like you keep starting over. 6 Game-Changing Questions Julia shares the specific questions she asks her clients...

After gaining 50 lbs in a short period of time and facing a bout of depression, Courtney struggled with where to start in her health journey. She desired weight loss in the long run, but more than anything, she first wanted to feel so confident in her health habits and relationship to food as someone who lived a super stressful life as a business owner and had turned to emotional eating in the past. In this conversation, Julia and Courtney talk about how little changes turned into big wav...

Julia unpacks why external accountability often falls short and how to make it actually work. She shares personal stories, including a failed experience with a macro coach and how joining a new gym helped her rebuild consistency. Learn how to identify your anchor habits, connect them to your core values, and find accountability that supports real change not just box-checking. Plus, Julia announces her November 20th workshop to help you discover your own anchor habits before the holidays. 😊 Si...

We’ve all heard the same weight loss tips — eat more protein, skip dessert, move your body. But Julia believes there’s one key thing most women aren’t doing that matters way more than any of that. And no, it’s not another rule or restriction. In this episode, she shares her own story of feeling stuck and how shifting her focus helped everything finally click. Tune in to learn the surprising piece of the puzzle that could change how you think about food, discipline, and consistency for good. 😊...

What is driving you to eat? In this eye-opening episode, we uncover the four types of hunger no one talks about and how misunderstanding them could be quietly sabotaging your health goals. From subtle emotional triggers to surprising biological signals, you’ll learn why your cravings might not be about food at all. Whether you’re trying to lose weight, eat more intuitively, or simply understand your body better, this conversation will completely change how you think about hunger. Listen now t...

In this episode, Julia is joined by nutrition coach and former teacher Stacey Eddings to explore the often-overlooked challenges educators face in prioritizing their health. Stacey shares her personal journey from the classroom to coaching, shedding light on the "invisible workload" that contributes to stress, fatigue, and burnout. You’ll hear practical nutrition tips designed specifically for busy teachers, along with mindset shifts that can lead to sustainable, healthy habits. From setting ...

Drawing from reflections about years of old journals Julia discovered, Julia opens up about her personal journey with body image and emotional eating. She explores the emotional triggers behind eating habits, the harmful cycle of self-criticism, and how unrealistic food rules can set us up for failure. Listen now to find out more about the "What the Hell Effect" and the "Choice Point Model." Whether you’ve struggled with dieting, emotional eating, or negative self-talk, this episode offers gu...

In this episode, Julia breaks down 3 sustainable weight loss strategies that help her clients lose 12–20 pounds — without restrictive diets or punishing cardio routines. Learn why it's time to burn the diet rulebook, how to align your eating with your personal values, and what it means to eat on purpose. Whether you're struggling with emotional eating, stuck in decision fatigue, or trying to break free from all-or-nothing thinking, this episode will give you practical tools to build healthy h...

If you're doing all the right things and still not feeling satisfied with your meals or your results… this episode is for you. In today’s episode of the More Mindful Podcast, Julia shares the three unexpected insights that completely changed the way she approaches food, hunger, and weight loss. These aren’t the typical nutrition tips and they might just challenge the way you think about eating altogether. This conversation is about more than just what’s on your plate. It’s about how you feel ...

In this heartfelt episode, Julia opens up about the turning point in her personal journey. In 2021 she finally broke free from the cycle of all-or-nothing thinking around food and health. After years of swinging between extremes of strict dieting and complete burnout she discovered a new path rooted in self-compassion, values, and practical change. Julia shares how this shift inspired the creation of her 90-day group coaching program, Rooted, which helps others rebuild confidence, develop sus...

In this episode, Julia dives into the emotional side of health and wellness—an often overlooked but essential part of meaningful transformation. She shares why restrictive diets tend to fail, how self-compassion can be a game-changer, and what it really takes to create lasting change. Julia also introduces her 90-day program that moves beyond dieting to help people build healthier habits with freedom, autonomy, and support. Whether you're just starting your wellness journey or looking to rese...

In this episode, Julia dives deep into the powerful connection between motivation and consistency. She unpacks common myths, explores the role of self-reflection, and offers real talk about the frustrations we all face when trying to build lasting habits. Julia shares why consistency isn’t just about what you do, but what you believe, and how you can create your own motivation through mindset shifts. Whether you’ve struggled to stick with routines or want to deepen your personal growth, this ...

In this episode of the More Mindful podcast, Julia reconnects with her client Lisa Driver to talk about the powerful transformation she’s experienced over the past year. ✨ If you haven't heard it yet click here to hear Lisa and Julia's first conversation from Season 1 In today's episode, Lisa shares openly about her journey with weight, how mindfulness helped her rebuild her relationship with food, and the role accountability and community played in her growth. Together, they explore how sett...

We're back! After a summer break, Season 2 kicks off with a powerful conversation about something so many of us struggle with: thinking about food all the time. If your brain feels constantly busy with food thoughts — planning, tracking, guilt, cravings — this episode is for you. We're diving into why this happens, what your brain is really trying to do, and how to begin rewiring your mental patterns around food. This is about neuroscience, compassion, and retraining your brain so food ...

Christina, a 43-year-old speech therapist and mom of two, found herself trapped in a mental battle. She believed in body acceptance but didn't feel good in her body and constantly criticized herself for caring about it. "I was always battling myself, being like, well, you shouldn't care about this, but you do care about this, you know?" Growing up with 90s diet culture messaging, Christina experienced the exhausting cycle of self-criticism followed by criticism of that self-criticism. Previou...

In this episode of The More Mindful Podcast, Julia calls out the hard truth behind why so many people struggle to stick with health goals. Based on results from a quiz Julia shared — over 60% of people admitted the most painful criticism would be “You never see anything through”—Julia digs into why we keep jumping from one thing to the next and how that pattern is keeping us stuck. She challenges the habit of blaming diet culture while ignoring the lessons from our past failures. If you're ti...

Have you ever wondered what it's like to be on the receiving end of the voice notes that Julia sends her 1:1 clients every week? in this week's episode, you'll hear a raw voice message from Julia to you all about how expecting effortless habits could be setting you up for failure. Whether you’re feeling stuck, overwhelmed, or just tired of quick-fix advice, this episode offers refreshing honesty and actionable steps. Plus, learn more about Julia’s upcoming coaching program designed to help yo...

Listen to this episode of The More Mindful Podcast to find out the biggest thing holding you back from your weight loss and health goals. Julia dives into the role of self-sabotaging beliefs, the power of intentional doubt, and why mindset matters just as much as nutrition. Julia shares her personal journey and practical tools to help you challenge negative thinking, build a new identity, and create lasting behavior change. You’re invited to a free workshop designed to help you overcome...