The More Mindful Podcast
The More Mindful Podcast is a podcast for women who are ready to define their own one-of-a-kind healthy life, so they can look and feel good from the inside out - instead of continuing to fall into the cycle of black and white food rules & restrictive diets that get in the way of a life they love. Each week, your host, Julia Lynch, and her guests will share simple and implementable ideas that will help you mold your own unique healthy lifestyle - and every week, they will challenge you to take these words with a spirit of curiosity, as t...
Bonus Episode: The Health Accelerator Client Story with Christina
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. Previous macro coaching felt disordered and came from scarcity rather than self-care.
Food became...
(REAL TALK WITH JULIA) 050: The Hard Truth About Why You're The Friend Who Never Sees Any Diet Through
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 tired of starting over and craving real, lasting change, it's time to...
(REWIRE YOUR BRAIN) 049: The Myth of Instant Wellness Because Health Isn’t Effortless
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 you take those baby steps — with support.
😊 Join the Health Accelerator HERE
🆓 D...
(REWIRE YOUR BRAIN) 048: The Reason Why You’re SO Close to Sustainable Weight Loss (But Keep Missing the Mark)
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 overeating and finally make peace with food! Here's the link:
https://www...
(REWIRE YOUR BRAIN) 047: Redefining Body Image with Sarah Clark
In this heartfelt and eye-opening conversation, Julia talks to Sarah Clark about the emotional landscape of body image, mindful eating, and self-compassion. Together, they unpack the silent struggles so many face with body image. They emphasize that it's not just about appearance, but about the stories we tell ourselves, the emotions we avoid, and the beliefs we hold deep in our subconscious.
They challenge common narratives around worth and weight, offering tools for building a compassionate relationship with your body—no matter where you are on your journey.
Whether you're navigating body image issues, disordered ea...
(GUEST EXPERT) 046: How to look like you workout with Elise from @theskinnyonfitness
In this episode, Julia talks with Elise from @theskinnyonfitness to unpack the complex process of body recomposition which is the art of building muscle while losing fat. Together, they explore why personalized nutrition, periodized dieting, and proper fueling are key to achieving sustainable results. Elise shares insights from her coaching practice, including common misconceptions women have about calorie intake, the fear of eating more, and how mindset shifts can make or break progress.
They discuss the importance of biofeedback, performance-based goals, and how building confidence often starts with small, consistent wins. Whether you're just getting started or...
045: The 3 Lies You're Telling Yourself: Why Successful Women Lose Control Around Holiday Food
“Just one ‘off’ day means I’ve failed.”
“I’ll get back on track after the holidays.”
“I can’t trust myself around that food.”
Sound familiar? In this eye-opening episode, Julia exposes the 3 sneaky lies successful women keep telling themselves about food—and how those lies could be sabotaging your health goals without you even realizing it.
-Why “forbidden foods” backfire
-The secret reason you’re exhausted by food decisions
-How perfectionism is silently ruining your progress
If you’ve ever spiraled after a slice of pie or felt guilty for...
044: ADHD is a Superpower (If You Know How to Use It) with Tyler Dorsey
Julia is joined by ADHD coach Tyler Dorsey to explore the realities of living with ADHD—from personal growth and parenting to neuroplasticity and emotional regulation. Together, they debunk harmful myths, discuss how the ADHD brain can be rewired, and share practical strategies for thriving. With a focus on resilience, self-compassion, and choosing your own version of “hard,” this conversation offers hope and insight for anyone navigating (or someone wanting to understand more about) life with ADHD.
Timestamps
00:00
Introduction
07:01
Choosing to Overcome ADHD Challenges
1...
043: Why Your Goals Are Failing You (And What to Do Instead)
What if the way you’ve been chasing your goals is actually holding you back? In this episode, Julia shares a personal story that led her to a surprising realization—one small shift that transformed her mindset, her habits, and ultimately, her life. It’s not about working harder or setting bigger goals... it’s about something deeper. If you've ever struggled to stick with what you say you want, this conversation might just change everything.
Listen in to discover:
Why your goals might be secretly sabotaging youThe powerful word swap that rewires your approach...042: The Surprising Truth About Joy, Healing, and Finding Yourself with Lisa Driver
In this episode of The More Mindful Podcast, Julia and spiritual coach Lisa Driver explore the powerful intersection of grief and joy. They discuss navigating identity shifts, embracing personal growth, and the importance of mindset, energy, and self-care. Lisa shares her path into spiritual coaching, while offering practical tools for reflection, boundary-setting, and finding joy—even in life’s messiest moments. The episode also includes a guided meditation to support healing and self-discovery. Hopefully you'll step away from this episode feeling encouraged to reflect on your own experiences and consider how you can take small steps towards positive change.
041: The #1 Reason Why You’re Not Losing Weight, Even Though You’re Doing “Everything Right”
Have you ever been doing everything right and not getting results?
You feel like you’re doing everything in your power to make change… and yet change isn’t coming?
Because I’ve been there.
In 2020 - that was my life.
I was doing absolutely everything I thought possible and “eating 1600 calories a day” … or was I?
Come unpack the revelation I had in my own journey during today's solo episode and hear why turning this same thing around in YOUR weight loss & health journey may be the very thing y...
040: Monica's 20+ lb Weight Loss Story inside the Health Accelerator!
The doors to the Health Accelerator are officially open!!! 🎉
SIGN UP HERE!!
You're invited to join the weight loss accelerator for successful women who are ready to stop bouncing between diets and finally create a lifestyle that sticks
Don't miss this chance...
Inside you'll find everything you need to know to lose those 15 lbs you've been fighting for years
Without hating your life or losing respect for yourself in the process...
Because I know that it’s not <...
039: Fat Loss Frustration: The Missing Link for High-Achieving Women
In this episode, Julia discusses the disconnect many successful women feel between their achievements and their health and wellness goals. Have you ever asked yourself something along the lines of: "Why am I able to excel at work and in other areas of my life, but I am in such a rut with my weight and feeling good in my body?"
Some things to takeaway from this episode:
Having a strong motivation to push through discomfort is easier when health goals align with personal values.Social connections can conflict with dieting strategies and it's hard finding...038: How to Brainwash Yourself Into the Life You Want with Courtney Talley
In this week's episode of The More Mindful Podcast Julia chats with Courtney Talley, the face behind Sales Girl Social. They discuss the realities of entrepreneurship, the importance of mindset shifts for women in business, and the challenges of balancing work and personal life. Courtney shares her journey, insights on content creation, and the significance of women supporting women in their professional endeavors.
Here’s a sneak peek at what you’ll learn:
Entrepreneurship presents challenges, but with the right mindset and consistency it becomes more manageableWomen are increasingly seeking ownership over their lives and women suppo...037: FIVE things you're doing wrong while macro tracking (and how to fix it!!)
In this episode, Julia dives into her transformative approach to macro counting, revealing how mindfulness can completely change the way you track your food. Drawing from her personal journey, she shares five powerful strategies that can make macro tracking not just easier, but more effective in the long run.
Here’s a sneak peek at what you’ll learn:
Many clients struggle with macro tracking, even when they're familiar with the basics—mindful eating can be the missing piece to making it work.Finding the perfect macro balance is a personal journey. It’s all about tuning i...036: Harness your hormones: cycle syncing with Steph Cashin
Julia and Steph Cashin delve into the fascinating relationship between women's hormonal cycles and overall health. Tracking your cycle and paying attention to your hormonal phase can help maximize productivity and emotional awareness.
Listen now to learn more about:
How understanding your menstrual cycle can lead to a happier, more balanced life by aligning with each phase's unique characteristicsUtilizing energy peaks to maximize productivity and why planning around your cycle enhances efficiencyNavigating emotional changes throughout your cycle and why emotional awareness is essential in understanding hormonal fluctuationsWhy therapy alone isn't enough—combining hormonal health tracking, coaching, and...035: Transforming your relationship with the scale
Weight fluctuations bringing you down? Let’s talk weekly averages. Averages are the key to weight loss.
In this short and sweet episode of the More Mindful Podcast, Julia explores the importance of weight management through the lens of averages, rather than focusing on daily fluctuations. Julia shares personal experiences and insights on how this approach can help transform your relationship with both food and the scale, making weight management a more sustainable practice for long-term success.
After listening to this episode, I believe you'll...
Experience a reduction in emotional reactions to the scale (I...034: Beyond the Basics: Functional Nutrition with Eve Guzman
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...033: Using the WATER framework for weight loss success
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 h...
032: The power of self-compassion with Gillian Bennett
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 diff...031: Is using the word "lazy" holding you back from feeling good?
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 unw...030: Using GLP-1 medication to change habits with Cassidy Handle
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 ma...029: Do you need a coach to lose weight?
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...028: Setting "Better" New Year's Resolutions with Kayla Torres
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...
027: The Consistency Paradox: Why trying harder makes it harder
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...
026: How can I get better at meal planning & prep? with Danielle Havens
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 en...
025: Why am I gaining weight if I'm eating 1200 calories?
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:
024: How do I break free from yo-yo dieting? {with special guest, my client, Michele}
In this conversation, Julia and Michele discuss Michele's transformative journey through coaching during 2024, focusing on nutrition, mindset shifts, and the surprising benefits of a maintenance approach to eating. Over the last 12 months, Michele has lost 22 lbs and feels less restriction than ever before!
Michele shares her experiences with food restrictions, the importance of balance in exercise, and how these changes have positively impacted her life beyond just weight loss.
The dialogue emphasizes empowerment, breaking free from diet culture conditioning, and the joy of enjoying food without guilt.
TIME STAMPS
00:00
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023: The thinking hack you need to reach your goals in 2025
Grab the *FREE* worksheet that goes with this episode!!!
In this episode of the More Mindful podcast, Julia reflects on the importance of setting realistic goals for the upcoming year.
She introduces the RPECO framework, a method designed to help individuals take ownership of their thoughts and choices, ultimately leading to better outcomes.
Julia discusses the significance of perception in shaping emotions and choices, encouraging listeners to change their narratives for personal growth. The episode concludes with holiday wishes and an invitation to join the You Diet L...
022: How do I overcome imposter syndrome? with Mandi Casey
In this episode, Julia interviews Mandy Casey, a life coach and entrepreneur, who shares her journey from corporate America to life coaching. Mandy discusses her personal experiences with self-doubt and imposter syndrome, emphasizing the importance of self-awareness and the need for women to embrace their worth. The conversation explores the roots of imposter syndrome, how it manifests in various aspects of life, and strategies to overcome it.
Mandy highlights the significance of recognizing one's expertise and the value they bring to others, encouraging listeners to trust themselves and break free from societal expectations. In this c...
021: Can I drink alcohol and still lose weight?
In this episode, Julia delves into the science behind weight loss, focusing on the importance of understanding caloric deficit and the role of alcohol in fat loss.
She explains how alcohol can impact hunger hormones, sleep quality, and overall appetite management, providing listeners with strategies to navigate alcohol consumption while pursuing weight loss goals.
The conversation emphasizes the need for mindful eating and self-awareness in making dietary choices.
At its core, this episode exposes that alcohol and weight loss is about MORE than calories… yes, alcohol has a lot of calories and that can...
020: Unleashing your natural beauty with Sarah Kraus
In this episode of the More Mindful podcast, Julia speaks with Sarah Kraus, a franchise owner of House of Colour, about the transformative power of color analysis and its impact on self-perception and inner beauty.
Sarah shares her journey as a fourth-generation entrepreneur and how she found her calling in helping others discover their unique beauty through color. The conversation delves into the importance of self-acceptance, the challenges women face in recognizing their beauty, and cultivating confidence.
Sarah emphasizes that color analysis is not just about external appearance but about honoring one's individuality and making ch...
019: 5 Daily Habits to Make Consistency Easier
In this episode of the More Mindful podcast, Julia discusses her Consistency Protocol formula for preparing the brain for consistency in NEW habits and behavior change.
She teaches you how neuroplasticity works and how our brains are wired for automatic processes if you don't prepare for change with intention.
Julia outlines five actionable steps to prime the brain for change - that you can do in less than 30 minutes a day (without buying a single thing)!!
Each step is designed to create a primed brain environment for new habits to take r...
018: Getting to know yourself through entrepreneurship, wellness, & ADHD with Emily Schwalbach
In this episode of the More Mindful podcast, Julia and Emily discuss their personal journeys with ADHD, the challenges of entrepreneurship, and the importance of finding balance in health and fitness.
Emily shares her transition from being a kindergarten teacher to a marketing coach and ADHD coach, emphasizing the need for effective marketing strategies tailored for individuals with ADHD. They explore the significance of consistency in fitness routines and the role of accountability in achieving personal goals, highlighting how understanding one's own needs can lead to better outcomes in both business and health.
In this...
017: What if I’m too busy to be consistent? (with special guest, my client, Monica!)
Spoiler alert: even if you feel SO busy... you can find consistency!
And I have proof!!
In this episode of the More Mindful Podcast, Julia speaks with her client, Monica about her transformative health journey, who's fou
Monica, a busy mother of three, shares her struggles with yo-yo dieting and her journey to finding exercise that she could enjoy and truly be consistent with.
They discuss the mindset shifts necessary for sustainable change, the significance of planning ahead, and how to navigate social situations while maintaining health goals.
Monica liv...
016: How should nurses and shift workers approach health with a more complicated schedule? With Lauren Sudbey
In this episode, Julia and Lauren Sudbey discuss the unique challenges faced by nurses, particularly those in shift work, and how to navigate health and wellness in this demanding profession.
Lauren shares her journey from nursing to coaching, emphasizing the importance of nutrition, self-care, and mindset in maintaining energy and preventing burnout.
They explore practical strategies for meal prep, the emotional burden of nursing, and the significance of advocating for oneself in the workplace.
I promise this episode is NOT just for nurses - Lauren's insights can be applied to so many realms of...
015: How do I measure body recomposition success, besides just using the scale?
In this episode of the More Mindful podcast, Julia discusses the complexities of weight management, muscle gain, and the often misleading nature of the scale.
We discuss TWO alternative ways to measure the impact of your new habits and inputs so you can see if you're on the right track!
She emphasizes the importance of understanding that daily fluctuations in weight can be attributed to various factors, including water retention, and that true progress should be measured through multiple metrics such as photos, measurements, and strength gains.
Julia shares insights from her coaching...
014: How did you transition to intuitive eating from macro tracking? With Lexus Gordon
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 wit...
013: How do I stop making excuses and start making progress?
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...
012: How can I use nutritional periodization to reach my weight loss goals faster? With Ruth Maleski
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 ma...
