NOURISH by Julie Booher | Formerly Healthy & Happy

Do you spend your days obsessing over food: what to eat, how much to eat, when to eat? Are you micromanaging your food in an attempt to change your body? Do you feel constantly stressed about the way your body looks? Are you constantly diet hopping because you think one day you'll finally find *the thing* that makes you feel better about your body? Is your obsession with food/your body getting in the way of enjoying your life? If you answered yes to any (or all!) of the above questions, this episode is for you. In this episode, we discuss:The concept of primary foods + how to add more joy to your everyday lifeWhat we get WRONG when we set out to make healthier lifestyle changesHow to stress less about food and your bodyThe more we try to control food, the more it backfiresAnd more!READ MY BOOK: juliebooher.com/book1-1 OR GROUP COACHING: Book a 30-min Food Freedom Consultation (totally free!) here >> juliebooher.com/calendar

In this episode, we dive into the transformative experience of Cal Newport's 30-day social media detox, as outlined in his book Digital Minimalism. We chat all about:The benefits of taking a social media breakAligning your core values with how you want to spend your time Exploring how to use social media and technology to add value to your life vs. numbing out or wasting timeReplacing scrolling with high quality leisure time (aka how do I spend the 2+ hours per day I'm currently spending on my phone? hehe)Establishing social media boundaries to reclaim your time, energy and attentionCal Newport's 30-day digital detox protocol: eliminating social media & how to reintroduce it after 30 daysHow your screen time affects your parenting (emotional regulation, kids using screens, leading by example, etc.) And more!Learn how Cal Newport's 30-day Digital Minimalism social media detox protocol can help you live a more intentional, fulfilling life.If you want to stay connected during my social media break (and yours?!), subscribe to my newsletter!!

If you know me, you know I may be one of the most ANTI “quick-fix” people in the health and wellness space.I don’t believe in fad diets, dangerous detox programs, juice cleanses or the like.However, I DO believe that sometimes we need a radical shift in the way we’re operating in our lives — especially when it comes to the way we’re treating our body.Enter: NOURISH: THE RESETThis 14-day reset is designed to kick your healthy habits into high gear, so that you can start feeling your best again ASAP. In this episode, we chat all about:who would benefit from doing a 14-day resetwho should NOT do a resetwhat a safe reset IS and what it is NOT (how this is different from sketchy detoxes/'cleanses' that are promoted by marketers)what's included in a body & mind resethow to SAFELY and effectively do a mind & body resetIf you want allll the info in this episode about the 14-day Holistic Reset in PDF format *for FREE* (!!!), sign up for my newsletter and you'll be the first to receive it when it's ready.

This is one of my most highly requested podcast episodes — allll about gut health and the gut-brain connection! I've been geeking out on the mind-body connection for a while now, and the research coming out about how your gut health impacts your mental health is fascinating to me. In this episode, we do a deep dive into:the science behind the gut-brain connectionhow the health of your gut can significantly influence your mental (and physical) healthhow the gut microbiome can impact mood and influence anxiety, depression, and cognitive functionmodifications you can make with your nutrition and lifestyle to help improve your gut health and positively impact your moodAs always, if you suspect you're having physical or emotional symptoms, please talk to a member of your health care team.Want to feel good in your body in 2025? >> BOOK A FREE 30-MIN FOOD FREEDOM STRATEGY SESSION WITH ME RESOURCES MENTIONED IN THIS EPISODE:My DIY wellness shotsFermented gut shots to add to wellness shots/smoothiesMy fave sparkling coconut water drinks Forever Strong by Gabrielle LyonGood Energy by Casey MeansMy book :) Healthy & Happy: Find Food Freedom and Create the Body You LoveEpisode 124: Part 1: Intuitive Eating With Light Structure | What It Is & Why To Do ItEpisode 125: Part 2: Intuitive Eating With Light Structure | My GPF Style of EatingEpisode 127: Part 3: Intuitive Eating With Light Structure | The Plus-One Strategy

In this episode, we dive into the concept of food freedom — what it really means, and how to separate fact from fiction when it comes to diet culture and restrictive eating habits. We bust common myths and misconceptions surrounding food freedom, helping you understand that it’s not about “eating whatever, whenever” without thought, but rather developing a balanced, healthy relationship with food.What Food Freedom Is: Food freedom is about rejecting the idea of "good" vs. "bad" foods and letting go of guilt or shame associated with eating. It’s an empowered approach to nourishing your body with the foods that feel good for you, physically and emotionally. This philosophy encourages flexibility, mindfulness, and listening to your body’s cues, rather than adhering to rigid rules or restrictions. It’s about making peace with food, cultivating body respect, and creating sustainable habits that support your overall well-being, rather than quick fixes or extreme diets.What Food Freedom Is Not: Food freedom doesn’t mean ignoring your body’s needs or indulging in every craving without awareness. It’s not about eating to the point of discomfort or disregarding your health in the name of "freedom." It also isn’t a free pass to indulge mindlessly—true food freedom comes with balance, intention, and a deeper understanding of your body’s needs. It’s not a shortcut to weight loss or instant results, but rather a long-term, compassionate approach to self-care.In this episode, we break down these myths and explore how you can begin your own journey to food freedom with practical, realistic strategies that help you feel empowered and at peace with every meal. Whether you’re trying to escape the pressures of diet culture or just want to learn how to enjoy food without the stress, this conversation will help guide you toward a healthier, more balanced mindset.Tune in for the truth behind food freedom—and find out how to unlock your own version of it!Want to feel good in your body in 2025? >> BOOK A FREE 30-MIN FOOD FREEDOM STRATEGY SESSION WITH MERESOURCES MENTIONED IN THIS EPISODE:Episode 124: Part 1: Intuitive Eating With Light Structure | What It Is & Why To Do ItEpisode 125: Part 2: Intuitive Eating With Light Structure | My GPF Style of EatingEpisode 127: Part 3: Intuitive Eating With Light Structure | The Plus-One StrategyEpisode 118 (topic — how to eat based on how you want to feel): DO THIS Instead of Eating to Change the Way You LookCheck out my book: Healthy & Happy: Find Food Freedom and Create the Body You Love

SIGN UP FOR MY FREE 5-DAY RESET CHALLENGE STARTING MONDAY, JANUARY 6: juliebooher.com/free-resetIf I can save ONE woman the time, energy, money and heartache that comes from trying another diet and failing, I will be so, so happy. There's a REASON diets fail — and the good news: IT'S NOT YOUR FAULT. Diets are inherently unsustainable and aren't designed to be successful long term.Before you embark on another diet, meal plan, cleanse, detox, etc. in 2025 — PLEASE LISTEN TO THIS EPISODE! There is a better way, and we talk about what that looks like in this episode. <3Sending ALL my love and I genuinely hope this is your healthiest, happiest year yet!xoJulie

It's SO easy to get caught up in the mindset of "this sucks, everything sucks" when you're ill or injured. It can feel like life is put on hold — like you can't do anything until you're recovered.In this episode, we discuss my own personal lessons from being sick with pneumonia:The most empowering question to ask yourself when you're sick/injuredHow to use your illness/injury to assess what's working in your life/what's notAccepting WHAT IS vs. fighting circumstances you can't changeHow to focus on what you CAN do while sick/injuredThe 'resistance' and 'upper limit' theories and how these try to sabotage us to keep us in our comfort zonesPractical tips & mindset shifts for healingAnd more!This is part of my HEALING, REST & RECOVERY series — you can also listen to Episode 141: Not Feeling Good Mentally or Physically? How to Focus On What You CAN Do—Helpful links:NOURISH: The Reset (My 14-Day Reset Challenge) My website (blog, etc.)My Instagram: @byjuliebooher

Howdy friends! In today's episode, we cover a lot of topics pertaining to self care when you're not feeling your best (physically or emotionally). Here's what we cover: Why it’s counterproductive to shame yourself for your starting (or RE-starting) pointFocusing on what you CAN do vs. what you CAN’T doHow to feel your feelings while not getting trapped in the ‘victim’ mindsetShifting from always focusing on what we lack/our limitations vs. what’s possible for usSeparating yourself from your problems to find creative ways to care for yourselfLetting GOOD ENOUGH be good enough sometimesLearning how to say NO to anything that’s not a ‘hell yes’ when your battery is lowKnowing when it’s healthier to QUIT vs. forcing yourself to continue somethingThe RESET I’m doing for my mind, body & spirit because Lawd knows I need it rnFeeling like you need a hard factory reset on your health and wellness habits? JOIN MY 14-DAY RESET: juliebooher.com/resetIG: @byjuliebooherBook: juliebooher.com/book

This has been a long time coming, and I'm SO excited to finally share the next evolution of this podcast: NOURISH by Julie Booher.Think of this episode as a 'housekeeping' episode of sorts, where we discuss: WHY the change away from Healthy & HappyHow to take leaps of faith, even when you're afraid to (or it doesn't make 'logistical sense')The inspiration behind NOURISH and how I came up with the ideaWhat to expect from the podcast moving forwardThanks for growing with the podcast (and me as a human) for all these years! I'm so excited for what's to come :')Find me on Instagram: @byjuliebooherBlog and podcast info: juliebooher.comFind where you can purchase my book here: juliebooher.com/book

This is the FINAL episode of Healthy & Happy (as it stands today), and I'm so excited to end things on a high note with my dear friend and owner of Cultivate Your Space, Michelle Dew.Michelle is a virtual interior decorator based in Texas, focused on how your space functions and how it makes you feel. Michelle wants your space to be your sanctuary and a source of inspiration—somewhere to breathe in and then to exhale; a place to call home, even if you're on your own.In this podcast we talk about:How I met Michelle (hint: she was our landlord for a few months while we were staying in Texas!)How to make over spaces in your home on a small budget How to add more character and "YOU" to your home (whether you own your home or are renting)How to optimize your home + systems and routines for optimal functionality How to make your house feel like a HOME — somewhere that feels like a big exhale at the end of a long and stressful dayCreating sacred spaces / places of respite within your homeDECLUTTERING!!! I love Michelle's approach to thisAnd so much more!Where to find Michelle:https://cultivateyourspace.com/https://www.instagram.com/cultivate.your.space/

Whether it's a big move, a career/job transition, starting or ending a friendship or relationship... how do you know when it's the right time to make a big life change?In this episode, Mark and I explore how we recently made a change that didn't make *logistical* sense in some aspects, but it was exactly what our souls needed. Follow along as we share the thought process that led to a move away from the familiar, and into the big/scary unknown.We hope you leave feeling inspired to take risks and live a BIG, bold life!!xoJulie & MarkJulie: @byjuliebooherMark: @thestrongdadclub

Complete this 2-MINUTE SURVEY for a chance to win my book or a full scholarship to the Healthy & Happy Mama Program!When I became a mom, I realized that I was going to need to do things a LOT differently than I had before I was a mom. Everything changed — my routines, schedule, sleep, and the amount of time I had to train/prep food/do all the things that were "easy" pre-kids.In this episode, we discuss the mindset shift that drastically changed how I prepare for my role as a mother: treating it like a sport. Join me as we cover how to optimize your mindset, sleep, hydration, nutrition & fitness as a mom.

Complete this 2-MINUTE SURVEY for a chance to win my book or a full scholarship to the Healthy & Happy Mama Program! Are you struggling in the "in between" — aka the place between where you are now, and where you want your life to go?Do you see the BIG VISION for your life, but feel discouraged because you're not there yet?Do you feel like life is a daily grind of keeping your head down, doing what you "should" be doing, but still not seeing results fast enough?This episode is for you! Join me as we discuss how to navigate the "in between," hold the vision for the next level of your life, and ENJOY/find peace in life in the meantime.

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 beyondHow to show up for someone you love who's grieving And moreIf 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 holidaysWhy the last 6 weeks of the year matter, and how you can get ahead for 2024And more!Follow Mark @thestrongdadclubFollow Julie @byjuliebooherIf 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 resultsHow to give yourself grace for where you are AND *lovingly* hold yourself accountable so that you can improve your physical and mental healthWhy 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 youReal life examples of how I'm auditing my health, home, family systems, work, finances & online presenceIf 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: @healthyhappypodcastMy Book | Healthy & Happy: Find Food Freedom and Create the Body You Love: juliebooher.com/bookApply 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 [email protected] so I can send you a FREE copy of my Meal Prep Made Easy ebook.--Podcast Instagram: @healthyhappypodcastMy Book | Healthy & Happy: Find Food Freedom and Create the Body You Love: juliebooher.com/bookApply 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 yaxoJulie--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 [email protected] so I can send you a copy of my Meal Prep Made Easy ebook.Podcast Instagram: @healthyhappypodcastMy Book | Healthy & Happy: Find Food Freedom and Create the Body You Love: juliebooher.com/bookApply 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 negativityHow fitness is actually personal developmentThe 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 isTop 3 things to look for when looking for a coachHow 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 confidenceShould 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 scoreRedefining modern-day masculinity and what it means to be a strong, compassionate and safe man in today's societyThis 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 InstagramAthlete Farm CoachingIf 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 [email protected] so I can send you a copy of my Meal Prep Made Easy ebook.Podcast Instagram: @healthyhappypodcastMy Book | Healthy & Happy: Find Food Freedom and Create the Body You Love: juliebooher.com/bookApply 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 podcastWhy it's important to share your truth unapologeticallyAnd so much more vulnerability and realnessPlease 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 supportedLet 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 IT125: PART 2: INTUITIVE EATING WITH LIGHT STRUCTURE | MY GPF STYLE OF EATINGEpisodes referenced in this episode: 118: DO THIS INSTEAD OF EATING TO CHANGE THE WAY YOU LOOKTag me on Instagram if you listen to the episode! And if you leave a review, send a screenshot to [email protected] so I can send you a copy of my Meal Prep Made Easy ebook.Podcast Instagram: @healthyhappypodcastMy 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 plateHow to structure every meal so that you feel satisfied and content after eatingA 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 eatingMy 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 nutritionA bit of my personal story and backgroundIn 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: @healthyhappypodcastRead 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 seta 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 itTag me on Instagram if you listen to the episode! And if you leave a review, send a screenshot to [email protected] so I can send you a copy of my Meal Prep Made Easy ebook.Podcast Instagram: @healthyhappypodcastMy 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 journeywhy it's important to validate yourself and not wait for an outside person/accomplishment/achievement to validate youwhat 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 yearwhy 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 itwhat 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 livesI 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/juliebooherPodcast Instagram: @healthyhappypodcastMy 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 wellnessGetting radically honest with yourself about your wellness habits (or lack thereof) Getting out of your own way to make big changes in your lifeMy 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/juliebooherPodcast Instagram: @healthyhappypodcastMy 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 placeWhy 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 actionExactly 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: [email protected] Instagram: @healthyhappypodcastMy 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/118Want to become a client & transform your relationship with food and your body? Email me: [email protected] Instagram: @healthyhappypodcastMy 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 controlwhy it's important to find ways to compliment women on things other than their bodywhy 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.comInstagram: @healthyhappypodcastPurchase 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: [email protected]'s Instagram: @creating.kindraPodcast Instagram: @healthyhappypodcastMy Book: juliebooher.com/book

I'm so excited to share this workshop-style podcast episode, where you can follow along and set goals IN REAL TIME with me!I've used this goal setting process for myself and my clients for 2+ years and it's created some MASSIVE wins in the areas of body, food, finances, relationships and personal development. That's why I wanted to share this deeply transformational goal setting process with you -- to let you in on what has helped change so many lives, including my own!If you want to follow along using my Set Goals with Soul workbook, you can download it at juliebooher.com/ebooks.Website: juliebooher.comInstagram: @healthyhappypodcastPurchase 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)

Welcome to 5 Minute Friday: it's a shortie but a goodie!In this episode, we chat about:My ONE WORD for 2022 & why I chose it / how I plan to apply itThe question I'm going to ask myself on a daily basis to keep my energy in checkA book I'm reading right now that I'm LOVING & that is perfect for the New YearWhat's your word for 2022? What are your intentions for the upcoming year? Tag me on IG and let me know! Instagram: @healthyhappypodcastWebsite: juliebooher.comBook: Healthy & Happy: Find Food Freedom and Create the Body You Love (all links here: juliebooher.com/book)

Do you feel like you’re in a rut? Like you’ve been trying to do something that’s worked for you in the past, but it’s not working for you anymore? This podcast talks about how to confidently pivot and change directions when what you’ve been doing hasn’t been working. And, why it's SO important to have regular check ins to get to know yourself on a deeper level.In this episode, we chat candidly about:when I started to feel like my business wasn’t in alignment anymorethe questions I ask myself to figure out my next right stepsan EPIC quote that one of my clients shared with me that encapsulates this whole podcast into one philosophical golden nugget of wisdom why I don’t believe in “finding yourself” (and what I believe instead)why scheduling time for self check-ins is critical to your success YOU are your own best guide; not a teacher, book, podcast, or any other resource outside of yourselfyou might KNOW something, but are you EMBODYING it? Action item of the week: make a date with yourself! schedule in 30 min-1 hour for a self check in this week. Quote of the week: “Your body is so worthy of love and acceptance in all seasons and for all reasons” Instagram: @healthyhappypodcastWebsite: juliebooher.com

For YEARS, I was obsessed with food. How much to eat, when to eat, planning and prepping my meals, counting down the minutes until I could eat again, looking up restaurant nutrition facts hours or days before a date so I could “be prepared”, glued to an app on my phone all day adding and subtracting and trying to fit my macros into one big magical puzzle piece.IT. WAS. EXHAUSTING. 🥵I spent so much time and mental energy on FOOD, that I didn’t have time or energy to do the things I really loved... the things that REALLY filled me up that weren’t food at all.Once I started to develop a healthier relationship to food, SO MANY DOORS TO HAPPINESS opened up for me:I could do workouts that I loved and genuinely enjoyed, not just the ones that “burned the most calories”I could go out to eat with my friends any night of the week (without having to analyze the menu beforehand) because I learned how to eat in a way that made me feel good, even if I chose to indulge.I learned how to practice mindfulness around how much to eat, so that I COULD eat donuts, pizza and whatever I wanted without feeling guilty about it.And so much moreWhen you stop focusing all of your energy on food, your world opens up to SO much time and energy for things that will fill you up in ways food never will — better relationships with others and yourself, a better social life, less stress, more confidence in your body, the list goes on.If you’re stuck obsessing with food right now, I feel you. I’ve been there. And there IS a better way. It takes patience and trust to unfu*k yourself from all the diets and unhealthy habits, but there IS freedom on the other side.And truly, finding freedom from food obsession has been the catalyst for all the most magical things in my life: my relationships, the confidence to run my own business, and so much more.APPLY FOR THE FOOD FREEDOM MASTERMIND, COMING JAN. 2022: juliebooher.com/mastermind

This is my real, raw and unfiltered experience of what it's been like running my own business as an entrepreneur, while simultaneously staying home with my 13-month-old. We chat all about:What I believe it takes to make my business run successfully The fears I had about my business as I transitioned into becoming a momWhat the past 13 months have been like authoring and publishing a book, coaching clients, and running a podcast -- all while staying at home as a full-time momManaging expectations about what you can get donePrioritizing the MOST important things when you have a limited amount of time to workSystems I'm creating to help my business run smoothly AND MORE!I'm sure things will change (as they always do) when he gets a bit older and he goes to school. But this has been MY *PERSONAL* experience running my business as an entrepreneur and mama in the first 13 months of my son's life! Purchase Healthy & Happy: Find Food Freedom and Create the Body You Love (juliebooher.com/book)Blog: juliebooher.com/blogPodcasts and show notes: juliebooher.com/podcast

You vow to never diet again. You decide you want to develop a healthier relationship with food and your body. So this means you're going to eat healthy, perfectly balanced meals all the time, right?WRONG! You are a human being, and the process of learning to eat in the way that best supports your body is a HUGE learning curve. At some point, you're going to eat more than what makes you feel comfortable, and that's totally normal and OK.Here's what to do (and what not to do!) when you do "fall off track" with your goals, or find yourself out of alignment with what you want the most. Read more in my new book, Healthy & Happy: Find Food Freedom and Create the Body You Love!

Do you find yourself saying you want to achieve a goal that's really important to you, but end up self-sabotaging your results and progress? Does it feel like accomplishing your goals and deepest desires ALWAYS seems to be just an arm reach away?If so, this episode is for you!We chat all about self-sabotage: what it is, why we do it, and my 3-step process to help you stop the self sabotage cycle for good.Today's episode is brought to you by my NEW book, Healthy & Happy: Find Food Freedom and Create the Body You Love.You can find the exercise from this episode on pages 67-69 in my book!You can find my book on Amazon, Barnes & Noble, Target, Indigo, etc. -- all the links are on my website for easy reference: juliebooher.com/bookIf you enjoy this episode, please share it on your IG story and tag the podcast: @healthyhappypodcast! And leaving a review is SO helpful as well!

I'm SO thrilled to introduce my very first (official) guest on the Healthy and Happy Podcast: Brinn Nicole.Brinn is a dance and spiritual mentor who is well-known for her success as a professional dancer and choreographer. She's worked with artists like Snoop, Jay Sean, Lil Wayne; she has hundreds of thousands of fans from around the world and too many viral dance videos to count; and most importantly, she's an INCREDIBLE mother and mentor who's decided to share her gifts of self-mastery with the world.In this episode, we chat all about:How Brinn became a POWERHOUSE dancer and choreographer: her inspiring story of grit and dedication, practical tips she's learned in the industry, and who she had to become in order to reach insane levels of successWhy it's important to bring 100% to everything you doIs "following your passion" something you should pursue? + Brinn's tips to finding what lights you up + how to break into your chosen industryBrinn's personal experience with OCD and how it used to define her relationships + how she shifted and redefined the control OCD had on her thoughts and lifeCultivating consciousness in your work and relationshipsHer tips for someone struggling with food and body confidence issuesBrinn's online membership that bridges dance therapy and going IN to get to know yourself (I share my honest experience as a member of Brinn's membership -- hint: it's EPIC)And SO MUCH MOREI hope you LOVE this conversation as much as I did!Tag us on your Instagram story when you listen to this episode! @lovebrinnnicole and @healthyhappypodcast+ Find more about Brinn and her membership at goinginwithbrinn.com+ You can purchase my book Healthy & Happy: Find Food Freedom and Create a Body You Love at major retailers like Amazon, Barnes & Noble, Target and Indigo! Find all the links here: juliebooher.com/book

Welcome to a new series: BEST OF the Healthy & Happy Podcast!I'll be sharing my most downloaded/most popular episodes with you over the next couple of months. I hope you enjoy listening and even if you've listened before, I hope you hear this episode again when you need it most!It's one thing to practice self care when life is going great, but what about when life throws you an unexpected curve ball? In this episode, we get REAL about why it's even MORE important to practice self care... even when life seems to suck. #REALTALKWe chat about: processing emotions in a healthy way, eating well and working out, keeping up with a solid morning routine, prioritizing sleep, and moreMY BOOK: juliebooher.com/book Instagram: @healthyhappypodcast

Are you creating more suffering in your life by not accepting what is? If you've felt down or stressed about your current circumstances, I hope you find this FIVE MINUTE FRIDAY episode helpful! References:The Power of Now by Eckhart TolleLoving What Is by Byron KatieQuote from @morganharpernicholsNew podcast IG: @healthhappypodcast

Mark brings his classic sense of humor to interview me about my new book:Healthy & Happy: Find Food Freedom and Create the Body You LoveWe chat about why I wanted to write the book, the book writing process + bringing a book into the world, who the book is perfect for, our favorite recipes in the book, and lots of weirdness and jokes along the way!Find all the links to purchase the book here: juliebooher.com/book

Popping in to share some life updates -- keeping it real as always.AND we chat about some exciting things that are in store for this podcast! See you next Wednesday. xoOrder my new book Healthy & Happy: juliebooher.com/book

This episode starts with an expansion on an example from our last episode (102) re: taking up space. We also chat about:Taking up space metaphorically and physicallyHow you can love your body and still want to make changesWhy wanting to release weight isn't inherently bad (in most cases)Focusing on all that's RIGHT with your body versus hyper-focusing on what's WRONGPreoder my new book! juliebooher.com/book

If you've ever struggled with anxious thoughts or self-limiting beliefs, THIS EPISODE IS FOR YOU. And if you haven't, please let us know your secrets ;) In this podcast, we talk about the 4 Questions by Byron Katie, and how we can use them to get rid of self-limiting beliefs or anxious thoughts. I walk you through a real-life example based on a common limiting belief I hear from clients: "I will always take up this much space."Plus, we do something I've never done on the podcast before: we work through one of your limiting beliefs together WORKSHOP STYLE, as if you were my client and I was coaching you through the exercise!SHARE THIS EPISODE IF IT'S HELPFUL!Show notes/resources: juliebooher.com/podcast/102Healthy & Happy Book: juliebooher.com/book

Feeling emotionally, physically or mentally drained? You may be experiencing burnout: the feeling of overwhelm, exhaustion, and the inability to manage stress.This makes SO MUCH SENSE considering all the demands placed on us in daily life, especially during a global pandemic. In this episode, we discuss the signs, symptoms, treatment and my own personal experience with burnout. Here's the article I refer to: https://www.helpguide.org/articles/stress/burnout-prevention-and-recovery.htmjuliebooher.com

100 episodes and 100,000 downloads of the Healthy and Happy Podcast!Thanks so much for being there with me and for sharing this podcast with friends, on your IG stories, and leaving a review so more people can find it.In this episode, we chat about:Is it possible to love your body and still want to lose weight?How to invite someone to live a healthier lifestyleHow to be unapologetic about your food choices in social situationsTop tips for mental strength (i.e. how to quit smoking/overeating)How to drink enough waterTips for working out when you're busy/have a new babyPREORDER MY NEW BOOK Healthy & Happy: Find Food Freedom and Create The Body You Love - juliebooher.com/book