Lose Weight Mindfully | weight loss, mindful eating, healthy recipes, emotional eating, boost energy

Latest Episodes:

69. Can You Really Find Food Freedom AND Lose Weight? With Natalie Rose May 19, 2025

Show notes

Ever feel like you’re constantly thinking about food, judging your body, or wondering if you’ll ever feel normal around either? You’re not alone—I’ve been there too.

In this powerful episode, I sit down with licensed therapist Natalie Rose to unpack the deep emotional roots behind disordered eating, body shame, and the fear of weight gain—especially for women who’ve spent years tying their worth to a number on the scale.

Natalie shares her raw, relatable journey from childhood body image struggles and binge-restrict cycles to orthorexia and chasing “health” through perfectionism. But her story doesn’t end there. Through years of therapy, self-reflection, and professional training, she found true freedom—not just with food, but in how she sees and values herself. And now, she’s helping other women do the same.

We explore why healing has to come from within, what it really means to detach your self-worth from a number on the scale, and how to move through body image struggles with radical compassion (not another plan to “fix” yourself). Natalie also offers perspective on how social media fuels comparison and what to do when those old shame triggers resurface.

Whether you’re in a season of healing or still stuck in the “once I lose the weight, then I’ll be happy” trap—this episode will give you the mindset shifts, emotional insight, and permission you didn’t know you needed.

xoxo,

Jackie

Connect with Natalie:

Instagram: @Wakeupandsmelltherosay

Connect with Jackie:

Instagram: @the.mindful.nutritionist

Podcast: Lose Weight Mindfully

Website: www.eatright4life.com

Connect with Jackie:

<< Get your application in NOW for Mindful Weight Loss Academy: A 4-Month Coaching Program for busy women! Learn how to permanently lose weight, create simple delicious meals, stick to your healthy habits, and so much more! www.themindfulweightloss.com >>

Got questions about MWLA? Send me a video, audio, or text here, and I’ll personally help you decide if it’s right for you!

🙌🏻 Ready to Sustainably Lose Weight WITHOUT Counting Calories? I’ll show you how in 3 easy steps! Grab My FREE Quickstart Guide To Permanent Weight Loss: https://eatright4life.ck.page/quickstart-guide

Come say “Hi!” on Instagram @the.mindful.nutritionist: ⁠https://www.instagram.com/the.mindful.nutritionist/

Join Our FREE Facebook Community: https://www.facebook.com/groups/mindfulnutritionistshowcommunity

Listen to Related Episodes:

14 – Breaking Up With The Scale

29 – How To Heal Your Relationship With Food While Losing Weight With Jessie Golden

31 – From Calorie Counting to Food Freedom with Laura Burgos

47 – How My Dad Helped Me Heal From an Eating Disorder: A Candid Conversation with Dr. Franklin Gaylis

57 – Why the Scale Isn’t Helping Your Weight Loss (and What to Focus on Instead)

PS. Are you loving the podcast? I'd appreciate it if you could leave a rating and review for my show! This helps me support more health-empowered women (like you!) move toward transforming their health so they can look and FEEL their best, without sacrificing a life well-lived. Don't forget to FOLLOW the podcast so you don't miss out on any new episodes when they drop. Happy listening!

68. Can You Really Eat More AND Lose Weight? Lindsay Did–While Eating Gelato & Finding Food Freedom May 12, 2025

Show notes

Ever feel like you have to choose between losing weight and actually feeling good? Like it’s either restriction, protein bars, and exhaustion—or total chaos with food and weight gain?

In this powerful client interview, Jackie sits down with Mindful Weight Loss Academy graduate Lindsay to unpack her journey from chronic dieting and Optavia dependency to finding food freedom, healing her relationship with her body, and finally feeling energized, strong, and satisfied.

Lindsay shares what it was really like to spend $600/month on pre-packaged meals, how she lost her hair and energy in the name of “health,” and how she broke free from the cycle of guilt, all-or-nothing thinking, and food obsession. Through mindful eating, real-life tools, and deep mindset shifts, Lindsay discovered what sustainable weight loss truly looks like—and how that transformation rippled into her relationship with her daughters, her self-worth, and her joy.

If you’ve ever feared that eating more would cause weight gain—or wondered if real freedom around food was possible—this episode is a must-listen. Lindsay is living proof that you can have your tacos, your health, and your peace too.

xoxo,

Jackie

Connect with Jackie:

Instagram: @the.mindful.nutritionist

Podcast: Lose Weight Mindfully

Website: www.eatright4life.com

Connect with Jackie:

Got questions about MWLA? Send me a video, audio, or text here, and I’ll personally help you decide if it’s right for you!

Come say “Hi!” on Instagram @the.mindful.nutritionist: ⁠https://www.instagram.com/the.mindful.nutritionist/

Join Our FREE Facebook Community: https://www.facebook.com/groups/mindfulnutritionistshowcommunity

Listen to Related Episodes:

15 – How Chantelle Lost 80 Pounds Without Counting Calories

31 – From Calorie Counting to Food Freedom with Laura Burgos

52 – How I Lost 65 Pounds Without Counting a Single Calorie!

43 – 15 Pounds Down & Finally Free From Diet Culture with Nicole Swartz

25 – Kathryn’s 50 lb & 15% Body Fat Transformation Without Giving Up Pizza & Ice Cream

67. Why “Starting Over” Is Sabotaging Your Success (& What To Do Instead!) May 05, 2025

Show notes

Ever feel like you're stuck in a cycle of “starting over” every Monday?

Let’s be real: perfection isn’t the goal—resilience is. In today’s solo episode, I’m getting real about why your COMEBACK rate—not your calorie count or perfect streak—is the real secret to lasting weight loss.

This is one of the most powerful mindset shifts I teach inside Mindful Weight Loss Academy, and I guarantee it's going to change how you think about “falling off track,” emotional eating, and those not-so-great weekends. Spoiler: everyone slips. The difference? What you do next.

Inside this episode, I share:

- The 5-step comeback strategy I teach my clients (and live by myself)

- How my client Christine lost 40 pounds WITHOUT being perfect

- Why starting over is keeping you stuck—and how to break the cycle

- The magic of “this is data, not drama”

- The comeback routine you NEED to build for long-term success

Plus, I’m sharing comeback mantras, power statements, and a behind-the-scenes peek at how we coach through these tough moments inside MWLA.

Ready to bounce back faster and finally build momentum? Let’s do this!

xoxo,

Jackie

Connect with Jackie:

Instagram: @the.mindful.nutritionist

Podcast: Lose Weight Mindfully

Website: www.eatright4life.com

Connect with Jackie:

Got questions about MWLA? Send me a video, audio, or text here, and I’ll personally help you decide if it’s right for you!

Come say “Hi!” on Instagram @the.mindful.nutritionist: ⁠https://www.instagram.com/the.mindful.nutritionist/

Join Our FREE Facebook Community: https://www.facebook.com/groups/mindfulnutritionistshowcommunity

Listen to Related Episodes:

36 – 3 Steps to Stop Self-Sabotaging on Weekends

17 – Overcoming Self Sabotage During Your Weight Loss Journey with Dr. Nikki

10 – Handling The Hard Parts Of Weight Loss

26 – 5 Ways To Set High But Real Expectations For Weight Loss

45 – How to Reprogram Your Brain For Permanent Weight Loss with Lauren Balterman

66. Feeling Stuck in Your Weight Loss Journey? This Is What No One Talks About Apr 28, 2025

Show notes

Ever feel like losing weight should be easier than this? Like the cravings, the setbacks, the lack of motivation must mean you're doing something wrong? You’re not. In fact—if weight loss feels hard, it might mean you’re finally doing it right.

In today’s powerful episode, I’m pulling back the curtain on what sustainable weight loss really looks like—including the messy, frustrating, imperfect parts no one talks about. I’ll walk you through why those “one step forward, two steps back” moments aren’t failures—they’re actually the building blocks of lasting change.

You’ll learn my 3 biggest mindset shifts to help you stay motivated when progress feels slow, how to reframe setbacks as signs of growth, and why the struggle is often where real transformation begins. Whether you’re navigating emotional eating, inconsistency, or feeling totally stuck—this episode will give you the encouragement and strategy you need to keep going.

Let’s stop pretending weight loss is always easy—and instead learn how to handle the hard parts like a total boss. This is where lasting results are built.

xoxo,

Jackie

Connect with Jackie:

Instagram: @the.mindful.nutritionist

Podcast: Lose Weight Mindfully

Website: www.eatright4life.com

Connect with Jackie:

Got questions about MWLA? Send me a video, audio, or text here, and I’ll personally help you decide if it’s right for you!

Come say “Hi!” on Instagram @the.mindful.nutritionist: ⁠https://www.instagram.com/the.mindful.nutritionist/

Join Our FREE Facebook Community: https://www.facebook.com/groups/mindfulnutritionistshowcommunity

Listen to Related Episodes:

17 – Overcoming Self Sabotage During Your Weight Loss Journey with Dr. Nikki

26 – 5 Ways To Set High But Real Expectations For Weight Loss

27 – How To Prevent Burnout While Losing Weight With Lyndsay Gilson

48 – Why New Year’s Resolutions Always Fail (& What to Do Instead!)

65. The REAL Reason You Can’t Stop Binge Eating (& How to Break Free for Good!) with Michelle Yates Apr 21, 2025

Show notes

Binge eating is one of the most common yet misunderstood struggles many of us face—including me! If you’ve ever felt like you’ve lost control around food, binged in secret, or dealt with the shame that follows, this episode is for you.

In today’s deeply personal episode, I’m joined by Michelle Yates, a registered dietitian with a master’s in health psychology. Together, we dive into the biological, psychological, and societal factors behind binge eating while also sharing our personal journeys with disordered eating.

What You’ll Learn in This Episode:

🔬 Why binge eating happens – Understanding the biological triggers & psychological drivers behind it.

💛 Self-compassion in recovery – How to learn from binges without guilt or self-judgment.

🚫 How perfectionism & self-sabotage keep you stuck – And the mindset shifts you need to break free.

🤝 The importance of a support system – How to build one that truly helps your healing journey.

🛑 Practical tips for stopping binge eating – Actionable strategies for lasting change.

Both Michelle and I have been where you are, and we understand how isolating binge eating can feel. Whether you’re struggling with it yourself or know someone who is, this episode is your sign of hope and a step toward healing.

xoxo,

Jackie

Connect with Michelle:

Instagram: @yatesnutrition

Tiktok: @yatesnutrition

Podcast: Nourished & Free: The Podcast

Website: www.yatesnutrition.com

YouTube: @yatesnutrition

Connect with Jackie:

Instagram: @the.mindful.nutritionist

Podcast: Lose Weight Mindfully

Website: www.eatright4life.com

Connect with Jackie:

Got questions about MWLA? Send me a video, audio, or text here, and I’ll personally help you decide if it’s right for you!

Come say “Hi!” on Instagram @the.mindful.nutritionist: ⁠https://www.instagram.com/the.mindful.nutritionist/

Join Our FREE Facebook Community: https://www.facebook.com/groups/mindfulnutritionistshowcommunity

Listen to Related Episodes:

3 - The Real Reason Why One-Size-Fits-All Diets Fail With Dr. Nathan Thompson

17 - Overcoming Self Sabotage During Your Weight Loss Journey with Dr. Nikki

29 - How To Heal Your Relationship With Food While Losing Weight With Jessie Golden

40 - 7 Tips for a Binge-Free Halloween (& What to Do If You Go Overboard On Candy)

55 - Sick of Overeating on Holidays? 3 Ways to Enjoy Valentine’s Day Sweets and Still Lose Weight

64. 5 Surprising Things I’d Do Differently If I Lost 65 Pounds Again Apr 14, 2025

Show notes

Ever wish you could go back and start your weight loss journey over—but with all the wisdom you have now?

That’s exactly what I’m sharing in this episode. After losing 65 pounds (and keeping it off through two pregnancies, postpartum, and all the real-life stuff in between), there are 5 big things I’d do differently to make the journey easier, less stressful, and so much more sustainable.

In today’s episode, I’m breaking down:

🥗 Why healing your relationship with food should come before calorie deficits

🏃🏻‍♀️ How I’d approach exercise without the all-or-nothing mindset

⚖️ The truth about the scale and how it used to control my emotions (and how I broke free)

🍽️ How to simplify meals without stressing over rigid meal plans

🧠 The mindset shift that changed everything for me (and why becoming “her” matters more than doing more)

PLUS a little bonus tip that helped me ditch perfectionism and stay consistent for good!

Whether you're stuck in the restrict-binge cycle, obsessed with your meal plan, or constantly second-guessing your progress on the scale—this episode is your permission slip to do it differently. These are the things I wish someone told me when I first started.

Feeling ready to make a change that lasts? Dive in, and let’s make weight loss that much more sustainable and fun together!

xoxo,

Jackie

Connect with Jackie:

Instagram: @the.mindful.nutritionist

Podcast: Lose Weight Mindfully

Website: www.eatright4life.com

Connect with Jackie:

Got questions about MWLA? Send me a video, audio, or text here, and I’ll personally help you decide if it’s right for you!

Come say “Hi!” on Instagram @the.mindful.nutritionist: ⁠https://www.instagram.com/the.mindful.nutritionist/

Join Our FREE Facebook Community: https://www.facebook.com/groups/mindfulnutritionistshowcommunity

Listen to Related Episodes:

56 - 10 Things I Learned from Losing 65 Pounds (#10 Will Surprise You!)

29 - How To Heal Your Relationship With Food While Losing Weight With Jessie Golden

14 - Breaking Up With The Scale

36 - 3 Steps to Stop Self-Sabotaging on Weekends

52 - How I Lost 65 Pounds Without Counting a Single Calorie!

63. LIVE COACHING: Why Eating Too Little is Stalling Your Weight Loss (and What to Do Instead!) Apr 07, 2025

Show notes

Ever feel confused about calories—how much you actually need, whether you're eating too much or too little, and what really happens when you’re in a calorie deficit?

So many women believe they need to eat less and less to lose weight, but here’s the truth: Your body needs energy to function, and understanding how calories work can change everything.

In this episode, I’m breaking down:

🔥 What a calorie actually is and why it’s not something to fear

📊 How to determine the right amount of calories for weight loss

⚡ Why eating too little can backfire and slow your metabolism

🧘‍♀️ How to make calorie decisions without getting obsessed

And the best part? You don’t have to count every calorie to be successful—I’ll show you how to create a mindful approach to calories that supports weight loss without the stress.

Your body isn’t working against you. It’s just waiting for you to fuel it properly so it can finally let go of the weight. The more you work with your body, the easier weight loss becomes. Let’s dive in!

xoxo,

Jackie

Connect with Jackie:

Instagram: @the.mindful.nutritionist

Podcast: Lose Weight Mindfully

Website: www.eatright4life.com

Connect with Jackie:

Got questions about MWLA? Send me a video, audio, or text here, and I’ll personally help you decide if it’s right for you!

Come say “Hi!” on Instagram @the.mindful.nutritionist: ⁠https://www.instagram.com/the.mindful.nutritionist/

Join Our FREE Facebook Community: https://www.facebook.com/groups/mindfulnutritionistshowcommunity

Listen to Related Episodes:

35 – Why You Should Stop Counting Calories and Do This ONE Thing Instead!

52 – How I Lost 65 Pounds Without Counting a Single Calorie!

19 – Why Working Out More Doesn’t Help You Lose Weight with Michael Ulloa

39 – How Carbs Help You Lose More Weight Than Protein With Emily Timm

33 – Why You’re NOT Losing Weight In Menopause & How To Fix It With Dr. Manna

62. Tired of Thinking About Food 24/7? Try This to Quiet the Noise AND Lose Weight Mar 31, 2025

Show notes

Ever feel like your brain won't stop obsessing about food and it's making weight loss even harder? You’re overthinking every craving, feeling guilty after eating, or constantly wondering, “Should I eat this?” Oh, I so get it!

If you're trapped in endless cycles of guilt, cravings, and mental chatter about food, today's episode is your life raft. I’m diving deep into what I call “food noise” and teaching you 3 simple steps to quiet those overwhelming thoughts. Trust me, not every food thought deserves your attention—and most of them aren’t even real hunger.

This episode is packed with insights on how to break free from the mental tug-of-war over every bite, how to tell the difference between true hunger and old habits, and how to start making confident, aligned food choices. You don’t need more willpower. You need the right mindset.

Let’s get you to a place where food choices feel easy and weight loss isn’t a constant mental battle. You’re not broken—you’re just stuck in old programming. And I promise, we’re about to change that, together.

xoxo,

Jackie

Connect with Jackie:

Instagram: @the.mindful.nutritionist

Podcast: Lose Weight Mindfully

Website: www.eatright4life.com

Connect with Jackie:

Got questions about MWLA? Send me a video, audio, or text here, and I’ll personally help you decide if it’s right for you!

Come say “Hi!” on Instagram @the.mindful.nutritionist: ⁠https://www.instagram.com/the.mindful.nutritionist/

Join Our FREE Facebook Community: https://www.facebook.com/groups/mindfulnutritionistshowcommunity

Listen to Related Episodes:

29 – How To Heal Your Relationship With Food While Losing Weight With Jessie Golden

10 – Handling The Hard Parts Of Weight Loss

36 – 3 Steps to Stop Self-Sabotaging on Weekends

57 – Why the Scale Isn’t Helping Your Weight Loss (and What to Focus on Instead)

31 – From Calorie Counting to Food Freedom with Laura Burgos

61. Why Diets FAIL & What Actually Works for Lasting Weight Loss with Jaclyn London Mar 24, 2025

Show notes

Have you ever felt overwhelmed by all the diet trends on Instagram and don’t know what to believe? You’re not alone!

In today’s episode, I sit down with Jaclyn London—a renowned dietitian, nutrition consultant, author, and podcast host—to cut through the confusion and uncover what actually works for lasting weight loss.

What You’ll Learn in This Episode:

❌ Why most diets fail – The science behind why restrictive plans backfire

🔬 The truth about Ozempic & weight loss meds – Do they really work? And who are they for?

📉 How to lose weight without extreme restriction – Sustainable strategies that actually last

🧐 The role of social media & diet culture – How Instagram trends mislead you

✅ Practical nutrition advice that works IRL – Balanced eating habits you can actually stick to

Jaclyn brings her insider knowledge from working with Weight Watchers and unpacks the delicate balance between science, marketing, and real-life results in the weight loss industry.

If you’re ready to cut through the noise, shift your mindset, and embrace a more realistic approach to health, this episode is a must-listen!

xoxo,

Jackie

Connect with Jaclyn:

Instagram: @jaclynlondonrd

TikTok: @jaclynlondon

Website: jaclynlondonrd.com

Connect with Jackie:

Instagram: @the.mindful.nutritionist

Podcast: Lose Weight Mindfully

Website: www.eatright4life.com

Connect with Jackie:
<< Get your application in NOW for Mindful Weight Loss Academy: A 4-Month Coaching Program for busy women! Learn how to permanently lose weight, create simple delicious meals, stick to your healthy habits, and so much more! www.themindfulweightloss.com >>

Come say “Hi!” on Instagram @the.mindful.nutritionist: ⁠https://www.instagram.com/the.mindful.nutritionist/

Join Our FREE Facebook Community: https://www.facebook.com/groups/mindfulnutritionistshowcommunity

Listen to Related Episodes:

3 - The Real Reason Why One-Size-Fits-All Diets Fail With Dr. Nathan Thompson

21 - Debunking Popular Nutrition Myths on Social Media with Elaina Efird

37 - Decoding Diet Culture While Losing Fat & Up-Leveling Your Fitness with John Noel

27 - How To Prevent Burnout While Losing Weight With Lyndsay Gilson

38 - THIS Is Secret To Permanent Weight Loss (& It's Not What You Think!)

60. How Brooke Lost 30 Pounds and Kept It Off for 2 Years with Mindful Eating! Mar 17, 2025

Show notes

If you’ve ever felt like losing weight and keeping it off was impossible, Brooke’s story is about to change everything for you!

In this episode, I’m sitting down with Mindful Weight Loss Academy graduate, Brooke Asbury, a full-time working mom of two young boys who lost 30 pounds—and has kept it off for over 2 years!

We talk about:

👦🏼 How she lost weight while balancing life as a busy mom—and regained her confidence

🥗 The biggest shifts that made weight loss finally feel effortless (and helped her fit into her clothes again!)

❌ How she ditched calorie counting and extreme dieting—and became a positive role model for her kids

🎉 Why she no longer fears vacations, holidays, or enjoying her favorite foods

She shares her biggest aha moments, the empowering feeling of tuning into her body's hunger cues, and how MWLA’s tools fit seamlessly into her busy life.

💥 🚨 URGENT: The MWLA Secret Sale is LIVE—but only until March 22! 🚨 💥

Brooke took the leap, changed her life, and never looked back. Now it’s YOUR turn! But this is the only time I’m offering the biggest discount EVER—and once the sale ends, it’s gone.

Apply now at www.themindfulweightloss.com before it disappears!

Got questions before you apply? Send me a video, audio, or text here, and I’ll personally help you decide if MWLA is right for you!

Brooke’s story proves that you can lose weight sustainably and still enjoy your favorite foods—no calorie counting, deprivation, or food rules required!

Let’s make your transformation the next success story!

xoxo,

Jackie

P.S. Ready to turn your health around like Brooke? Head over to www.themindfulweightloss.com and apply today to snag this INSANE deal before it’s gone!

Connect with Jackie:

Instagram: @the.mindful.nutritionist

Podcast: Lose Weight Mindfully

Website: www.eatright4life.com

Connect with Jackie:

Come say “Hi!” on Instagram @the.mindful.nutritionist:⁠https://www.instagram.com/the.mindful.nutritionist/

Join Our FREE Facebook Community: https://www.facebook.com/groups/mindfulnutritionistshowcommunity

Listen to Related Episodes:

15 - How Chantelle Lost 80 Pounds Without Counting Calories

25 - Kathryn’s 50 lb & 15% Body Fat Transformation Without Giving Up Pizza & Ice Cream

43 - 15 Pounds Down & Finally Free From Diet Culture with Nicole Swartz

54 - How Becky Lost 12 Pounds Postpartum While Breastfeeding