Listen: I am NOT a fan of traditional, unsustainable food diets. You know this.

But what I CAN get behind: a MENTAL diet.

People are quick to go on diets when they don't PHYSICALLY feel their best, but how often do we go on a MENTAL diet to ruthlessly eliminate all the negative inputs for our brains when we don't MENTALLY feel our best?

On this podcast, we talk a lot about food consumption. But overall wellness goes beyond what type of food you're consuming — it's the type of media you're consuming, conversations you're having, people you're surrounding yourself with, what you listen to, and how you think on a daily basis.

In this episode, I share a vulnerable story about what I've been going through recently that led me to the point of NEEDING this mental diet. Plus, we go over what the 30-day "mental diet" actually entails.

Would love to hear your thoughts and if you're joining me!

Instagram: @byjuliebooher (DM me here about my Healthy & Happy Mama 8-Week Program!!)
Buy my book, Healthy & Happy: Find Food Freedom & Create the Body You Love, HERE.

I recorded a podcast titled "Self Care When Life Sucks" a few years ago on this podcast when I was going through a really challenging period of my life. It's one of the most downloaded episodes because if there's one thing we can all relate to — it's that life ain't always rainbows and butterflies.

Now, I am currently going through a deep period of grief after my dad's passing in December, so I wanted to remake this episode to share my updated self-care practices during this extremely difficult time. (Note: This episode is for anyone who's going through a challenging period in their life, not necessarily just grief or loss.)

In this episode, we cover:

• A little bit about my grieving process (and how it will be different than yours/anyone else's)
• How I am taking care of myself emotionally, physically and beyond
• How to show up for someone you love who's grieving 
• And more

If you can relate to this episode, I'm sending you a huge hug. Please know that you are seen, valued and loved. I hope this episode can bring you peace, comfort, and hopefully a little motivation to care for yourself during an extremely challenging time in your life. <3 

Today my husband, Mark Novak, joins us on the Healthy & Happy Podcast.

Once you get past the weirdness of the first few minutes (you'll see what I mean LOL), the rest of the episode is super insightful and can help shift the way you view the holiday season re: food and training. 

In this episode, we cover:

• How to shift your identity to become the type of person you want to be 
• Practical tips for food and exercise over the holidays 
• Why some people fail vs. succeed over the holidays
• Why the last 6 weeks of the year matter, and how you can get ahead for 2024
• And more!

Follow Mark @thestrongdadclub
Follow Julie @byjuliebooher

If you're a mama who wants to create food freedom and a build lean, energized body in 8 weeks without ever dieting again, DM me "mama" on Instagram. Only 10 spots are available in this pilot program and we start January 1!

GIIIIRL this podcast gets vulnerable. I share some of the changes I've made in my life recently via my LIFE AUDIT FORMULA.
 
If you feel like there's a gap between where you are, and where you know you're meant to be, this episode is absolutely for you.  If you're sick of your own BS and have gotten stuck in negative physical/emotional habits, THIS IS DEEEFINITELY for you! 

In this episode, we cover:

• What is a life audit and how to do it to get the best results
• How to give yourself grace for where you are AND *lovingly* hold yourself accountable so that you can improve your physical and mental health
• Why typical "goal setting" isn't really effective (hint: there's a KEY piece you're probably leaving out!)
• How to reinvent systems and habits in your life that are no longer working for you
• Real life examples of how I'm auditing my health, home, family systems, work, finances & online presence

If you want me to walk you through your own life audit, DM "Life Audit" to @healthyhappypodcast and I'll send you more info!

--

Podcast Instagram: @healthyhappypodcast
My Book | Healthy & Happy: Find Food Freedom and Create the Body You Love: juliebooher.com/book
Apply for Coaching | HEALTHY & HAPPY: THE FORMULA:
If you're interested in applying for my 12-week nutrition/mindset coaching program, The Formula, check out more information and apply here.

I've tried what feels like a bajillion different styles of meal prepping at this point, and these four SUPER SIMPLE hacks are the only things that I've been consistently able to stick to.
 
Pick one you'd like to start with and try it this week! Tag me on your IG story when you do @byjuliebooher. Love to see you implementing what you're learning on the pod :)

>> GET THE MEAL PREP MADE EASY GUIDE I MENTION IN THIS EPISODE FOR FREE:

Leave a review on Apple Podcasts (bonus if you also rate the pod on Spotify!), then send a screenshot of your review to julie@juliebooher.com so I can send you a FREE copy of my Meal Prep Made Easy ebook.

--

Podcast Instagram: @healthyhappypodcast
My Book | Healthy & Happy: Find Food Freedom and Create the Body You Love: juliebooher.com/book
Apply for Coaching | HEALTHY & HAPPY: THE FORMULA:
If you're interested in applying for my 12-week nutrition/mindset coaching program, The Formula, check out more information and apply here.

HI MY LOVES!

I'm excited to pop in more frequently with these shorter episodes (between the longer ones) to give you some actionable, tangible nuggets of wisdom that will change your life in 5 minutes or less.
 
Give it a listen and let me know on Instagram (@byjuliebooher) how you'll be turning one of your main excuses into the REASON you do what you've always wanted to do.
 
BIG HUGS! Love ya
xo
Julie

--
If you love it, please tag us on your Instagram story so we can show you love for listening!
And if you leave a review, send a screenshot to julie@juliebooher.com so I can send you a copy of my Meal Prep Made Easy ebook.

Podcast Instagram: @healthyhappypodcast
My Book | Healthy & Happy: Find Food Freedom and Create the Body You Love: juliebooher.com/book
Apply for Coaching | HEALTHY & HAPPY: THE FORMULA:
If you're interested in applying for my 12-week nutrition/mindset coaching program, The Formula, check out more information and apply here.

Today on the Healthy & Happy Podcast, we have none other than my fitness coach, dear friend, and the FIRST man on the podcast (besides Mark) ... *drum roll please* Andrew Wilhelm! 

Ladies, you know I am super protective of our space, and I wouldn't bring a guest on unless I knew their inspiration and insights could change your life. I hope this episode leaves you feeling inspired, motivated, and ready to face and mental or physical challenges that come up for you this week (or in your life in general).

We touch on a lot of subjects in this episode — which was so fun — including:

• How to stick to a training routine when you have every excuse not to (tough season of life, becoming a parent, etc.) 
• Becoming liberated from negativity
• How fitness is actually personal development
• The advice Andrew gave me that completely changed the way I look at my training when I told him I was bored with my workouts/not motivated 
• The NUMBER ONE struggle Andrew hears from his clients, and what his advice is
• Top 3 things to look for when looking for a coach
• How Andrew built undeniable proof that he's a person who's trustworthy and dependable after hitting a rock-bottom moment
•  Establishing "mandatory minimums," and how they can help you build self-trust and confidence
• Should you rely on internal or external motivation?
• The HILARIOUS story of how Andrew's wife pursued him 
• How to become the partner you want to have + how to love unconditionally without keeping score
• Redefining modern-day masculinity and what it means to be a strong, compassionate and safe man in today's society

This podcast (and being around Andrew in general) always calls me forward and challenges the way I think, and I hope it does the same for you.

You can find more information about Andrew and his coaching here:

• Andrew's Instagram
• Athlete Farm Coaching

If you love it, please tag us on your Instagram story so we can show you love for listening! And if you leave a review, send a screenshot to julie@juliebooher.com so I can send you a copy of my Meal Prep Made Easy ebook.

Podcast Instagram: @healthyhappypodcast
My Book | Healthy & Happy: Find Food Freedom and Create the Body You Love: juliebooher.com/book
Apply for Coaching | HEALTHY & HAPPY: THE FORMULA:
If you're interested in applying for my 12-week nutrition/mindset coaching program, The Formula, check out more information and apply here.

This episode has been a long time coming, and it has taken me a LOT to share this one. What you DON'T see behind the recording of this episode is the years it took to find my voice again and feel confident sharing, and the months after I recorded this episode wondering whether or not I should release it for fear of ruffling too many feathers. This may be my most controversial episode yet, and I'm OK with that! 

Here's what we talk about:

• The different phases of the wellness journey (how to identify which phase you're in and what type of coach would be best suited for you in that phase)
• My own evolution in my message & the NEW direction of what I'll be sharing on the podcast
• Why it's important to share your truth unapologetically
• And so much more vulnerability and realness

Please DM me and let me know your thoughts! I would love to hear your feedback about the direction of the pod. @byjuliebooher

In part 3 of my nutrition series all about intuitive eating with light structure, we're chatting all about my plus-one strategy.

In this episode, you'll learn how to:

• Enjoy ALL the foods you love in a way that helps you feel balanced and supported
• Let go of the guilt surrounding your food choices 
• How to be a health-focused person while still indulging in foods you may have previously considered "off limits"
• Create your own plus-one to any meal (with tangible examples)

Before you listen to this episode, make sure you listen to parts 1 & 2 first so that it all ties together!

Parts 1 & 2 of this series:

124: PART 1: INTUITIVE EATING WITH LIGHT STRUCTURE | WHAT IT IS & WHY TO DO IT

125: PART 2: INTUITIVE EATING WITH LIGHT STRUCTURE | MY GPF STYLE OF EATING

Episodes referenced in this episode: 

118: DO THIS INSTEAD OF EATING TO CHANGE THE WAY YOU LOOK

Tag me on Instagram if you listen to the episode! And if you leave a review, send a screenshot to julie@juliebooher.com so I can send you a copy of my Meal Prep Made Easy ebook.

Podcast Instagram: @healthyhappypodcast
My Book | Healthy & Happy: Find Food Freedom and Create the Body You Love: juliebooher.com/book

well well well... here we are, folks! 
In this episode, I face my perfectionism demons and talk about why it's important to just START and CHIP AWAY at something that's important to you (even if you feel rusty AF)
We also briefly discuss my thoughts on the future of this pod & what I look forward to sharing with you in the future.
Hit me up on the gram fam @byjuliebooher

In part 2 of my nutrition series all about intuitive eating with light structure, we dive into the nitty gritty details of my GPF style of eating.

In a nutshell, the GPF style of eating helps bridge the gap between restrictive diets and intuitive eating. It's a roadmap that allows you to have variety in your food choices (allowing you to intuitively choose what you eat at each meal), while still providing a framework on how to build your plate so that you feel full and satisfied (allowing you to stop thinking about food all the time).

If you haven't listened to Part 1 (episode 124), please do that first -- this episode will make a lot more sense if you do. 

In this episode, we cover:

• What GPF stands for & the benefits of choosing to adopt this style of eating 
• Five actionable steps that will help you choose healthy, filling options to put on your plate
• How to structure every meal so that you feel satisfied and content after eating
• A tangible example of how to structure a GPF meal (you can find more ideas under my "GPF" highlight on my personal Instagram) 

We dive into WAY MORE DETAIL about this topic in my book, Healthy & Happy: Find Food Freedom and Create the Body You Love!

Podcast Instagram: @healthyhappypodcast

Today's episode is part 1 of a series all about intuitive eating with light structure, also known as my GPF style of eating. 

Life is too short to spend your days consumed obsessing about food and your body. Through years of experimentation, I finally came up with a way of eating that allows me to experience true FOOD FREEDOM. 

In this episode, we discuss: 

• Bridging the gap between restrictive dieting and intuitive eating
• My thoughts about different diets, as well as intuitive eating (and why we shouldn't have to pigeon hole ourselves under one label) 
• How I'm able to make food choices based on how I want to feel (energized and healthy) while still enjoying pizza and ice cream (without guilt!)
• Finding balance in the extremes when it comes to nutrition
• A bit of my personal story and background

In part two, we'll chat all about the logistics around my GPF style of eating, like how to structure every meal to feel full, satisfied and content (and stop obsessing about when/what your next meal is).

I highly encourage you to listen to this episode FIRST... don't skip it! This lays the foundation for all the practical things we'll discuss in part 2.

I hope this episode, and the ones to come, save you from YEARS of struggle with food and your body. If I can help you bypass the hardship I went through, I would absolutely love to -- and it all starts with this episode.

Podcast Instagram: @healthyhappypodcast
Read more in my book: Healthy & Happy: Find Food Freedom and Create the Body You Love

Let's be honest for a minute: how many times have you set a goal or New Years resolution, only to give up and feel like you failed yourself? 

In today's episode, we discuss:

•  a mindset reframe that will help you focus on the EFFORT vs. the OUTCOME and feel more fulfilled by the goals you set
• a question to ask yourself in the morning & at night to make sure you're on track to reach your goals 
• something to think about: is this action or mindset helping me to become the type of person I want to become?
• my word of the year for 2023 & how I'm applying it

Tag me on Instagram if you listen to the episode! And if you leave a review, send a screenshot to julie@juliebooher.com so I can send you a copy of my Meal Prep Made Easy ebook.

Podcast Instagram: @healthyhappypodcast
My Book | Healthy & Happy: Find Food Freedom and Create the Body You Love: juliebooher.com/book

This episode was inspired by a story @_lisaolivera 's Instagram story today, titled "A Reminder to Creatives of All Kind" 

I will share the screenshot of her story in a full blog post so you can read it, and I also read it aloud in the episode. Then, I share my own personal story about: 

• the history of my career & entrepreneurial journey
• why it's important to validate yourself and not wait for an outside person/accomplishment/achievement to validate you
• what REALLY happened after my book launch & journey into motherhood (and why it led me to take a long break from work)
• the maaaaajor imposter syndrome & self doubt I've experienced in the past year
• why it's ok for you to make a living doing what you love -- AND it's also ok to create just for the heck of it
• what ART actually is (hint: it's not just painting and drawing)
• an inspirational note that we ALL could use about creating more art in our lives

I LOVE when I get to see a behind-the-scenes look into someone's creative process, business, and how they create art, so I decided to share my story today in hopes that you'll get to know me on a bit more personal/vulnerable note. :)

I really hope you enjoy hearing Lisa's inspirational reminder, as well as my own evolution as a creative + business owner.

(Book I reference:  The War of Art: Break Through the Blocks and Win Your Inner Creative Battles by Steven Pressfield)

Want to become a client & transform your relationship with food and your body? Schedule your 75-minute Food Freedom session here: https://calendly.com/juliebooher

Podcast Instagram: @healthyhappypodcast
My Book | Healthy & Happy: Find Food Freedom and Create the Body You Love: juliebooher.com/book

Nothing makes you appreciate your health more than when you're not well, am I right?
While I was recently down and out with a cold, I was doing some reflecting about what wellness means to me. 
Turns out, wellness goes BEYOND just what we eat: it's the movement we do, our social circle, what types of media we consume, and so much more.
In this episode, we dive into:

• What it means to take a HOLISTIC approach to wellness
• Getting radically honest with yourself about your wellness habits (or lack thereof) 
• Getting out of your own way to make big changes in your life
• My wellness shots that I swear by 

I hope you walk away with this episode being able to define what wellness means to you, and create an action plan to start living a healthier & happier life :)

Want to become a client & transform your relationship with food and your body? Schedule your 75-minute Food Freedom session here: https://calendly.com/juliebooher

Podcast Instagram: @healthyhappypodcast
My Book | Healthy & Happy: Find Food Freedom and Create the Body You Love: juliebooher.com/book

If you're sick of hopping on and off the bandwagon in your health and wellness journey, this episode is for you.

In part 1 of the starting over series, we talked about a reframe for starting over -- and how to stop feeling guilty when we need to restart in any area of our lives. 

In this episode (part 2), we're chatting all about:

• The reason you need to keep starting over in the first place
• Why YOU are not the problem at all -- spoiler: there's nothing wrong with you!
• How to shift your energy from guilt and shame, to intention and action
• Exactly where to start TODAY if you are starting over in your wellness journey 
• My five pillars of wellness and how to set tangible goals in each category (with specific examples)
• How to build confidence if you've felt like a failure for needing to start over again (even after multiple failed dieting attempts) 

I even give you my 3 staple GPF breakfasts that I rotate between on a daily basis!
If you're ready to create your healthiest, happiest life -- this episode is definitely one you'll want to listen to.

>> juliebooher.com <<
Purchase my book Healthy & Happy: Find Food Freedom and Create the Body You Love: juliebooher.com/book

We’ve ALL had to start over at something in our lives.

Whether it’s a relationship ending, a choice to take a different path in your career, or the opportunity to start over again in your health and fitness journey… we’ve ALL been in a position where something has ended and we choose to start again.

Rather than guilting and shaming ourselves for the ending, what if we reframed the way we looked at starting over?

What if we could see starting over as an opportunity to learn more and do better this time around?

In this episode, we chat about how to reframe starting over — allowing yourself to move past the guilt & shame, and instead, use that energy for something productive that will propel you to new heights.

Want to become a client & transform your relationship with food and your body? Email me: julie@juliebooher.com

Podcast Instagram: @healthyhappypodcast
My Book | Healthy & Happy: Find Food Freedom and Create the Body You Love: juliebooher.com/book

When I was eating healthy purely to change the way my body looked, it felt like I kept hitting a dead end. I was frustrated and overwhelmed, and no matter how strict I was, my body wasn't changing.

When I started to eat based on the principle I share in this episode, it felt like I unlocked a new level of success. I had more energy, more mental clarity, my mood improved, and I was actually enjoying the way I was eating.

THIS is how I found the middle ground between not giving a shiz about my health, to being waaay to obsessed with healthy living -- both of which robbed my joy and peace.

Check out the show notes for this episode for all the questions/details we cover: juliebooher.com/podcast/118

Want to become a client & transform your relationship with food and your body? Email me: julie@juliebooher.com

Podcast Instagram: @healthyhappypodcast
My Book | Healthy & Happy: Find Food Freedom and Create the Body You Love: juliebooher.com/book

In this episode, I share various comments I've received when I've shared photos of my body on social media: before I got pregnant, during pregnancy, and postpartum.  

We chat about:

• how well-intentioned comments about someone's body can actually be harmful 
• how, as women, our bodies change for MANY reasons over our lifetime: some of which is out of our control
• why it's important to find ways to compliment women on things other than their body
• why we shouldn't only be allowed to feel confident about our stretch marks/cellulite if we've had a baby (or any other reason to "justify" the changes in our body)
• learning to accept our bodies in ALL seasons and for ALL reasons!

I just wanted to share my thoughts candidly in this episode, and I hope this conversation can help shift the narrative about body confidence and acceptance.

Website: juliebooher.com
Instagram: @healthyhappypodcast
Purchase a copy of my book, Healthy & Happy: Find Food Freedom and Create the Body You Love, on Amazon, Barnes & Noble or my website (juliebooher.com/book)

I recorded this episode with one of my favorite humans, Kindra from @creating.kindra!

Kindra is a former client who participated in my 8-week Food Freedom Mentorship, followed by my yearlong group coaching mastermind. I wanted to bring her on the podcast to share her experience with depression, binge eating, therapy, and everything in between, to help you understand that you are not alone in your struggles.

Here's a snippet of what we cover in today's episode:

— Trusting your KNOWING (and how Kindra knew I was pregnant on our retreat haha)

— Why it’s important to surround yourself with women who uplift and empower you vs. gossip and judge you

— How understanding decision fatigue has helped her eating habits 

— Learning how to trust yourself in small ways so you can learn to trust yourself in the BIG THINGS

— Kindra's history with depression (not wanting to get out of bed or go to work, and how that led to binge eating) and her rock bottom moment 

— Different types of trauma and why  trauma-comparing can be harmful 

— How binge eating impacted Kindra's relationships 

— How to support friends or family who you suspect are struggling 

— Kindra's experience working with a therapist 

— Cultivating self awareness, asking yourself questions

— And we end with a piece of advice that she would give EVERYONE listening  to become more patient and loving with yourself 

Want to become a client & transform your relationship with food and your body? Email me: julie@juliebooher.com

Kindra's Instagram: @creating.kindra
Podcast Instagram: @healthyhappypodcast
My Book: juliebooher.com/book