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PODCAST

Losing Weight without Losing Your Mind (formerly the More Mindful Podcast)

Welcome to the Losing Weight Without Losing Your Mind Podcast (formerly, the More Mindful Podcast) — where we make weight loss sustainable (and dare I say, enjoyable?!) by changing how you think, instead of just changing what you eat.Hi, I"m your host is Julia Lynch— your down-to-earth double-certified macro-nutrition coach, integrative health enthusiast, and fellow recovering "starting over every Monday" girl. I get it because I"ve been there: obsessing over every bite, working out twice a day, and

health & fitness nutrition

All Episodes

12:32

S3, E22: The missing ingredient to get and STAY...

Losing Weight without Losing Your Mind (formerly the... ·

2026/04/07

The Rooted Method Takeover continues with uncovering the missing ingredient when it comes to not just getting motivated but actually staying motivated. Because if you’ve ever felt stuck in the cycle of start strong → lose steam → start over you’re not the problem… you’re just missing a key piece. This conversation will shift the way you think about motivation, consistency, and the choices you make on a daily basis especially on the days you don’t feel like showing up. Inside, we e...

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15:49

S3, E21: Avoiding setbacks is setting you back...

Losing Weight without Losing Your Mind (formerly the... ·

2026/03/31

In week 11 of the Rooted Method Takeover, Julia is flipping the script on setbacks because spoiler alert: they’re not the problem. If you’ve ever felt like one “bad day” means you’ve completely fallen off track, this conversation is your reminder that progress was never supposed to be perfect. We’re talking about: why regression is actually part of the process (yep, even for the most “disciplined” people) how to spot the signs that a setback might be coming what to do instead of hitting...

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14:29

S3, E20: Is emotional eating the reason you can’t...

Losing Weight without Losing Your Mind (formerly the... ·

2026/03/24

Welcome to Week 10 of the Rooted Method Takeover where Julia dives into one of the most common (and misunderstood) challenges in any health journey: emotional eating. If you’ve ever felt like you “know what to do” with food but still can’t seem to stay consistent, this episode is for you. Because the issue might not be your meal plan, your macros, or your willpower. It might be how you’re using food to cope. In this episode, Julia breaks down her 5-step awareness and action framework to help ...

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12:19

S3, E19: How to plan so that you actually STICK to...

Losing Weight without Losing Your Mind (formerly the... ·

2026/03/17

In week nine of the Rooted Method Takeover, Julia introduces a shift that changes the way you think about planning altogether. Because the real problem usually isn’t motivation, willpower, or even knowledge. It’s something much more subtle that most people never learn to look for. This episode marks the beginning of Phase 3: Healthy Person Integration, where the focus moves beyond what to do and into how to actually make those choices work inside your real life. The messy life. The unpredicta...

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46:46

S3, E18: What's missing from your weight loss journey...

Losing Weight without Losing Your Mind (formerly the... ·

2026/03/10

Why does weight loss feel easy to start… but so hard to sustain? In this episode, Julia chats with nutrition and mindset coach Shay Gottsacker to unpack what’s often missing from weight loss journeys when motivation fades after a fresh start. Together, they explore why willpower and quick bursts of motivation aren’t enough for lasting change and how identity transformation is the key to building consistency that actually sticks. Instead of constantly restarting, Shay shares how shifting the w...

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58:02

S3, E17: How less exercise led to more confidence in...

Losing Weight without Losing Your Mind (formerly the... ·

2026/03/03

In this episode, Julia and Kayla Torres dive into the real meaning of consistency and why it has more to do with effort than perfection. Together, they unpack the pressure to “have it all figured out” and reframe growth as a series of small, intentional steps guided by your core values. From building habits that actually stick to redefining self-care as a foundation (not a luxury), this conversation explores how consistency becomes sustainable when it aligns with who you truly are. Julia and ...

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9:49

S3, E16: Change your environment and trick yourself...

Losing Weight without Losing Your Mind (formerly the... ·

2026/02/24

In week 8 of the Rooted Method Takeover, Julia dives into one of the most overlooked drivers of personal growth: your environment. If you’ve ever felt stuck trying to follow a rigid plan or force yourself into habits that don’t feel sustainable, this conversation will challenge you in the best way. Julia shares why true change isn’t about restriction or willpower, but about autonomy, choice, and setting up your surroundings to support the person you want to become. The simple shift that mak...

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13:29

S3, E15: You don't need macro tracking, but here's...

Losing Weight without Losing Your Mind (formerly the... ·

2026/02/17

Are macros the key to weight loss… or just one piece of the puzzle? In this episode, Julia breaks down how macros fit into the Rooted Method and why mindful eating always comes first. While macro tracking can be a powerful tool for understanding portion sizes, food combinations, and overall nutrition, it’s not meant to control your life—or your plate. Julia shares her personal journey with macro tracking and explains how it can serve as a short-term learning tool rather than a lifelong commit...

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13:42

S3, E14: What should I be eating to lose weight? ...

Losing Weight without Losing Your Mind (formerly the... ·

2026/02/10

In this episode of Losing Weight Without Losing Your Mind, Julia shares a flexible approach to weight loss that prioritizes both nutrition and enjoyment. She explains why emotional satisfaction is often overlooked and why restriction can make progress harder to sustain. Julia breaks down the role of calories in weight loss while emphasizing the importance of mindset and intentional choice. She introduces a simple four–food group framework to help listeners identify healthy foods they love, fo...

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14:47

S3, E13: How do I know how much to eat without...

Losing Weight without Losing Your Mind (formerly the... ·

2026/02/03

Are you actually eating enough? In this episode, Julia breaks down one of the most overlooked reasons people struggle with weight loss and maintenance: under-eating and ignoring the body’s natural signals. Rather than focusing solely on numbers, calories, or macros, Julia explores how learning to listen to hunger cues and practicing mindful eating can completely change your relationship with food. She shares how emotional eating, rushing meals, and disconnecting from your body can sabotage pr...

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15:07

S3, E12: THIS is the real reason you feel so out of...

Losing Weight without Losing Your Mind (formerly the... ·

2026/01/27

In this episode, Julia dives into the concept of eating on purpose and what it really means to build a healthy, sustainable relationship with food through The Rooted Method. She challenges the idea that weight loss should always be the primary goal and invites listeners to explore whether that pursuit is actually supporting their well-being. (If this question resonates, be sure to check out this episode from earlier this season) Julia unpacks how diet culture and societal pressure distort our...

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44:31

S3, E11: Stop making excuses on your weight loss...

Losing Weight without Losing Your Mind (formerly the... ·

2026/01/20

We all have excuses. The question is… which ones are actually holding you back? In this episode of Losing Weight Without Losing Your Mind, Julia is joined by fellow nutrition coach Kim Ritter for a candid conversation about the stories we tell ourselves on our health and weight-loss journeys. From “life is too busy” to chasing perfection, they unpack why excuses aren’t always the enemy but ignoring them might be. Kim shares the pivotal moments that led her from a corporate career into coachin...

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55:09

S3, E10: From secret eating to losing 70lbs | why...

Losing Weight without Losing Your Mind (formerly the... ·

2026/01/13

Weight loss doesn’t have to be complicated—especially for moms. In this episode, Julia sits down with macro coach Kristen Wyatt to break down a simpler, more sustainable approach to weight loss for women who are juggling motherhood, work, and everything in between. Kristen shares her personal journey into coaching and explains why eating more, not less, is often the missing piece for lasting results. They talk candidly about the mindset shifts moms need to stop starting over, the role of acco...

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13:28

S3, E9: You’re not running enough experiments on your...

Losing Weight without Losing Your Mind (formerly the... ·

2026/01/06

What if the key to lasting weight loss isn’t more rules… but more curiosity? In this episode of Losing Weight Without Losing Your Mind, Julia invites you to rethink the way you approach health and change. Instead of chasing perfection, she explores a more flexible, personalized path built on awareness, trust, and small intentional shifts. This conversation encourages reflection, experimentation, and a deeper look at what actually supports you on and off the scale. Take the Weight Loss Quiz: h...

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13:47

S3, E8: You’re thinking about discipline the WRONG...

Losing Weight without Losing Your Mind (formerly the... ·

2025/12/30

In this episode of Losing Weight Without Losing Your Mind, Julia redefines what discipline really means and why it doesn’t have to feel restrictive, rigid, or miserable. She challenges the traditional, external view of discipline and introduces a more sustainable, values-driven approach rooted in self-advocacy and personal alignment. Julia shares the foundation of the Rooted Method, a framework designed to help you build discipline that actually supports your life instead of fighting against ...

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14:46

S3, E7: WTF are core values and why do they help you...

Losing Weight without Losing Your Mind (formerly the... ·

2025/12/23

This episode kicks off a 13-week Rooted Method takeover on Losing Weight Without Losing Your Mind and it starts at a place most people never think to look. Julia introduces the foundation of the Rooted Method and shares why so many well-intentioned weight loss efforts quietly fall apart even when you’re “doing everything right.” We’re talking about the invisible friction. The internal tug-of-war. The reason some choices feel exhausting while others feel natural. This conversation isn’t about ...

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24:17

S3, E6: (REAL TALK WITH JULIA) You might be saying...

Losing Weight without Losing Your Mind (formerly the... ·

2025/12/16

If you’re juggling work, kids, deadlines, relationships and somehow still expected to “just be consistent” then this episode is for you. In this episode of Losing Weight Without Losing Your Mind, Julia calls out the hidden choices that keep busy women stuck: the automatic yeses, the guilt-driven no’s, and the constant putting-yourself-last cycle that makes weight loss feel exhausting and unsustainable. This isn’t about meal plans, macros, or waking up earlier. It’s about learning how to...

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18:35

S3, E5: (FOOD FOUNDATIONS) Why you aren't losing...

Losing Weight without Losing Your Mind (formerly the... ·

2025/12/09

What if everything you thought you were doing “right” for weight loss… still wasn’t the thing your body needed? Is eating healthy the same as losing weight? In this episode, Julia Lynch reveals a surprising truth about healthy eating, energy balance, and why certain habits might not lead to the changes you expect. She breaks down a simple concept that most people overlook, but once you understand it, your entire approach to weight loss and nutrition shifts. If you’ve ever felt stuck, co...

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66:02

S3, E4: (GUEST EXPERT) What Your Prenatal Yoga...

Losing Weight without Losing Your Mind (formerly the... ·

2025/12/02

Julia sits down with prenatal yoga instructor and mom of two, Lisa Norgren, for an unfiltered conversation about what really happens to your body image, fitness routine, and mental health during pregnancy. And the TLDR: Your body isn't broken— it's building a human (but hit LISTEN for all the other things you need to hear, too!) The women who struggle MOST with pregnancy body changes aren't who you'd expect. It's the former athletes, fitness enthusiasts, and nutrition-conscious women—t...

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23:21

S3, E3: (REWIRE YOUR BRAIN) It’s Not You, It’s Your...

Losing Weight without Losing Your Mind (formerly the... ·

2025/11/25

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...

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