Healthy and Happy | Create a Body and Life You Love

Going on a MENTAL Diet... Join Me?

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...

Self Care When Life Sucks (UPDATED) | Prioritizing Wellness During Grief, Loss and Heartbreak

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 diffi...

Eat Well & Stress LESS About Your Food/Training Over the Holidays with Mark Novak

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...

LIFE AUDIT 101: Becoming Your Next Level Self | A Powerful Way to Level Up Your Physical & Mental Health

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 ...

4 Easy Meal Prep Hacks for Busy People Who Hate Meal Prep

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 t...

Let Your Excuse Become Your Reason | This Mindset Shift CHANGED MY LIFE

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 l...

How to Get Motivated, Build Mental & Physical Resilience, and Become the Partner You Want to Have with My Fitness Coach, Andrew Wilhelm

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 ...

A New Beginning: The Future of the Podcast

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...

Part 3: Intuitive Eating With Light Structure | The Plus-One Strategy

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 liste...

Don't Call It a Comeback Baybeeeee (Perfectionism & Future of Healthy and Happy)

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

Part 2: Intuitive Eating With Light Structure | My GPF Style of Eating

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 y...

Part 1: Intuitive Eating With Light Structure | What It Is & Why To Do It

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 (an...

A New Way of Goal Setting & Why Your New Years Resolutions Don't Stick: Effort Vs. Outcome

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 wa...

Overcoming Self Doubt, Validating Yourself, Turning Your Passion Into a Career & More | REAL TALK

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...

A Holistic Approach to Wellness (+ My Fave Wellness Shot Recipe)

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 ...

Part 2: How to Stop Starting Over (FOR GOOD This Time)

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 ...

Part 1: How to Stop Feeling Guilty for Starting Over

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 bet...

DO THIS Instead of Eating to Change the Way You Look

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...

Body Comments I've Received Before, During & After Pregnancy

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 con...

Pregnancy Shouldn't be the ONLY Reason Women's Bodies are "Allowed" to Change

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 con...

Overcoming Depression & Binge Eating | Client Chats ft. Kindra

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 (a...

SET GOALS WITH ME! Follow Along with My "Set Goals With Soul" Goal Setting Process

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 fol...

My Intentions for 2022 | Five Minute Friday

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 it The question I'm going to ask myself on a daily basis to keep my energy in check A book I'm reading right now that I'm LOVING & that is perfect for the New Year What's your word for 2022? What are your intentions for the upcoming year? Tag me on IG and let me know! Instagram: @healthyhappypodcast Website: juliebooher.com Book: Health...

113: Get UNSTUCK & Find Your Path by Asking Yourself the Right Questions

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 anymore the questions I ask ...

112: My Lowest Point with Food & Where I Am Now

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...

112: My Lowest Point with Food & Where I Am Now

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...

My Lowest Point with Food & Where I Am Now

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...

111: Running A Business & Being a Mom: My Experience So Far

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 mom What 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 mom Managing...

Running A Business & Being a Mom: My Experience So Far

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 mom What 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 mom Managing...

IMPOSTER SYNDROME: My Real & Honest Experience

110: IMPOSTER SYNDROME: My Real & Honest Experience

109: OOPS! I Overate: What to Do (And What NOT to Do!)

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 d...

109: OOPS! I Overate: What to Do (And What NOT to Do!)

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 d...

OOPS! I Overate: What to Do (And What NOT to Do!)

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 d...

108: 3 Steps to End Self Sabotage FOR GOOD

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 Freed...

3 Steps to End Self Sabotage FOR GOOD

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 Freed...

107: Brinn Nicole | Mastering the Art of Yourself, Emotions & Business

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 w...

Brinn Nicole | Mastering the Art of Yourself, Emotions & Business

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 w...

BEST OF THE H&H PODCAST: Self Care When Life Sucks

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......

Loving What Is | FIVE MINUTE FRIDAY

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 Tolle Loving What Is by Byron Katie Quote from @morganharpernichols New podcast IG: @healthhappypodcast

106: Loving What Is | FIVE MINUTE FRIDAY

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 Tolle Loving What Is by Byron Katie Quote from @morganharpernichols New podcast IG: @healthhappypodcast

105: Mark Interviews Me About My NEW BOOK Healthy & Happy!

Mark brings his classic sense of humor to interview me about my new book: Healthy & Happy: Find Food Freedom and Create the Body You Love We 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

Mark Interviews Me About My NEW BOOK Healthy & Happy!

Mark brings his classic sense of humor to interview me about my new book: Healthy & Happy: Find Food Freedom and Create the Body You Love We 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

104: Life Updates & Future of the Podcast

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. xo Order my new book Healthy & Happy: juliebooher.com/book

103: What's RIGHT With Your Body vs. What's WRONG? + A Follow Up on Ep. 102 and Taking Up Space

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 physically How you can love your body and still want to make changes Why 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 WRONG Preoder my new book! juliebooher.com/book

102: 4 Simple Questions to Ease Anxiety + Crush Limiting Beliefs

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: ...

101: Burnout is REAL | Signs, Symptoms & My Experience with Burnout | REAL TALK

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.htm...

100: Answering Your Q's + CELEBRATING 100 EPISODES!!!

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 lifestyle How to be unapologetic about your food choices in social situations Top tips for mental strength (i.e. how to quit smoking...

99: The Key to Self Love | Building a Strong Relationship With Yourself

We know what it takes to have strong relationships with others: communication, investing time and energy, creating novel experiences.  But when's the last time we took that same approach to our relationship with ourselves?  In this podcast, I discuss the MAIN key to self love, and how we can work on cultivating a deeper relationship with ourselves.  PREORDER MY BOOK! juliebooher.com/book

BRAND NEW Healthy & Happy Membership Starting MARCH 1!

SO EXCITED you're interested in the 3-month Healthy & Happy membership group.   Just to recap, here's what's included every month: • an ebook related to the topic of the month (food, body and mindset are the topics for the 3 months) • a members-only podcast based on the topic of the month • a members-only newsletter with resources I’m loving (podcast episodes I’ve enjoyed, books, articles I’ve been researching, etc.) • members-only Facebook group • OFFICE HOURS — your chance to joi...