The More Mindful Podcast
The More Mindful Podcast is a podcast for women who are ready to define their own one-of-a-kind healthy life, so they can look and feel good from the inside out - instead of continuing to fall into the cycle of black and white food rules & restrictive diets that get in the way of a life they love.
Each week, your host, Julia Lynch, and her guests will share simple and implementable ideas that will help you mold your own unique healthy lifestyle - and every week, they will challenge you to take these words with a spirit of curiosity, as the topics explore nutrition, movement, weight loss, mindset, the truth about metabolism, and everything in between (including all the nuance that comes with it). Your healthiest life may be just a few choices away.
Julia Lynch is a certified nutrition coach who has helped hundreds of women rediscover health in their own bodies and find confidence in their skin again, through her coaching programs rooted in mindfulness and conscious nutrition. You can follow her on Instagram at @eatmorewithjulia.
Head to eatmorewithjulia.com to apply to work with her.
The More Mindful Podcast
012: How can I use nutritional periodization to reach my weight loss goals faster? With Ruth Maleski
In this episode, Julia interviews Ruth Maleski about nutritional periodization.
Ruth shares her journey in fitness and nutrition and how she discovered the concept of nutritional periodization. They discuss the importance of understanding maintenance, fat loss, and surplus phases in achieving fitness goals. They emphasize the efficiency and mental health benefits of nutritional periodization, as well as the need for individualized approaches based on health status.
They also address misconceptions about nutritional periodization and differentiate it from yo-yo dieting. In this conversation, Julia and Ruth discuss the importance of transitioning from a diet mindset to maintenance, and how to coach women through this process. They also explore who is a good candidate for a surplus and the benefits of tracking at maintenance before transitioning to mindful eating. The key takeaways include being conscious of our actions and aligning them with our long-term goals, as well as asking ourselves if our daily actions reflect the person we want to be.
The conversation provides valuable insights for anyone looking to improve their relationship with food and achieve their fitness goals.
00:00
Introduction and Background
08:31
What is Nutritional Periodization?
13:52
Efficiency and Mental Health Benefits
23:09
Duration of Each Phase
28:08
Misconceptions about Nutritional Periodization
33:37
Transitioning from Diet Mindset to Maintenance
42:07
Coaching Women Through the Transition
45:25
Who is a Good Candidate for a Surplus?
51:36
The Importance of Tracking at Maintenance
56:13
Aligning Actions with Long-Term Goals
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