Learn to Eat: Recent Episodes
Julia Erickson
Most of us are never taught how to eat. We find ourselves in a struggle with food, health, and weight that is never ending. Learn to Eat retrains how you think of food and yourself so you can forge a new relationship with food over which you have mastery. Lose weight for good, recover from weight related disease, and finally make peace with your body.
In this episode, we break down the difference between acute inflammation — a normal, protective response — and chronic, low-grade inflammation, which accelerates aging, weight gain, hormonal imbalance, and disease. Chronic inflammation raises cortisol, disrupts insulin and blood sugar, weakens the gut lining, slows mitochondrial function, and contributes to cravings, water retention, bloating, and stubborn fat. It also intensifies menopausal symptoms like hot flashes and mood swings.
You’ll learn the core pillars of Jolie’s Anti-Inflammation Protocol: a protein-anchored, green-forward diet rich in herbs and anti-inflammatory compounds; sleep and stress regulation; and the often-overlooked medicine of joy, pleasure, and restoration. These practices work synergistically to calm the body, reset metabolism, and restore energetic clarity.
Your skin is a reflection of health and a guide to where your next health gains can be made. Join me in exploring how our internal health is reflected within the health and glow of your skin. Learn to fix the root, improve wellness and glow more beautifully inside and out.
Just like a vacation restores your mind, a reset restores your body. In this episode of The Jolie Life Podcast, Julia explores when and how to reset for the greatest impact — from quick juice and soup cleanses to longer, rejuvenating resets that rebuild metabolism and harmony from within. Learn how to use resets not as interruptions, but as rituals of renewal that keep you glowing year-round.
Julia sits down with her daughter, Irina Erickson, founder of The Active Optimist podcast and a graduate student in clinical mental health at Northwestern University. They get into the connection between mental health, nutrition, and lifestyle—with a focus on what actually works.
Irina shares her own experience with mental health, why she launched her podcast, and what she sees in her work helping others. The conversation covers the role of exercise, food choices, and daily routines in shaping energy and mood, as well as how fashion and self-expression can shift how you feel. They also talk about building habits that support resilience: movement, time outdoors, and real conversations about mental health.
Straightforward, practical, and personal—this episode highlights tools and perspectives you can use immediately.
Learn how blend medicine and nutrition for the best possible outcome for your health and longevity. Some challenges will not fully resolve without nutrition changes. Learn what these are, and when to use nutrition in a supportive role for challenges best address by modern medicine. You will leave this episode with clarity on where food can help and where it doesn’t.
Building muscle is one of the top things you can do for your health - yet you might worry about becoming too bulky. Learn how you can approach building muscle without this worry.
Emotions impact our gut health just as certain foods do. Learn how to work with your emotions to create a healthy gut and how your gut issues may be greatly reduced by 3 simple emotion management techniques.
Welcome back! In this episode, we dive into nourishing your brain through six foundational food strategies designed to support memory, focus, mood, and long-term brain health. Whether you’re eating Jolie Life meals or preparing your own, these daily principles will help ensure you’re fueling your brain with purpose and intention.
We walk through a powerful checklist you can use daily to make sure you're meeting your nutritional goals—especially on days when you're not eating with Jolie Life. Here's what we cover:
🧠 Omega-3s – Crucial for memory, focus, and mood. Learn the best food sources and why flaxseed is one of our go-tos.
🌈 Polyphenols – The antioxidants your brain needs to fight oxidation and neurodegeneration. Found in berries, cacao, olive oil, green tea, and more.
💪 Protein – Key to neurotransmitter function, energy, and motivation. We share how to space it evenly throughout your day for maximum benefit.
🌱 Fiber + Fermented Foods – A two-for-one combo that feeds your gut microbiome and stabilizes energy for your brain. Discover how to truly eat a high-fiber diet (hint: it’s more than whole wheat bread!).
💧 Hydration – Mild dehydration can impair memory and mood. We discuss how to hydrate effectively with both water and food.
🔁 Stable Blood Sugar – Fluctuations in glucose increase brain fog and neuroinflammation. We share real strategies for balancing blood sugar and avoiding hidden sources of sugar.
Throughout the episode, we emphasize the importance of real food, minimizing processed ingredients, and becoming mindful of sneaky sugar sources in everyday foods.
This is your daily brain-boosting food roadmap—simple, actionable, and empowering. 🌿
📋 Be sure to download the Foundational Food Strategies Checklist and keep it close as a daily guide.
🌐 Learn more or contact us at TheJolieLife.com
📧 Email: jolie@thejolielife.com
If this episode helped you feel more confident in how you nourish your body and brain, please subscribe, share, and leave a review. Let’s keep growing together!
In this empowering episode, we dive deep into "The Full Picture"—a transformative approach to health that goes beyond the number on the scale. Discover how body composition scans like the InBody or DEXA give you a detailed internal snapshot of your health by measuring muscle mass, fat mass, visceral fat, and more.
We break down why this deeper insight is critical to achieving your health and fitness goals—whether you're trying to lose weight, build muscle, or simply maintain long-term wellness. Learn how factors like visceral fat and muscle development can completely change how you feel, perform, and look—regardless of your weight.
You’ll also hear:
- Why visceral fat is so dangerous (and how to lower it)
- How gaining muscle can lead to better results even when the scale barely moves
- What to do if you're overtraining or under-eating
- How body scans help identify “skinny fat” and prevent long-term health risks
- The power of tailoring your nutrition and fitness to your actual body needs
We also share an exciting preview of the upcoming Jolie Grown-Up Summer Camp—a hands-on experience blending cooking, movement, and wellness education.
If you’ve ever felt stuck, confused, or frustrated by your results, this episode will give you the tools and insight to reclaim your power and move forward with confidence. 🌿
📬 Learn more at TheJolieLife.com or email: jolie@thejolielife.com
💌 Subscribe, share, and let us help you thrive.
The weekends are challenging for weight loss. You work so hard all week and the weekend comes and it is almost all a wash. Learn how you can navigate the weekend to prevent the creep and keep your weight loss going.
Broccoli, cauliflower, cabbage and the like are incredibly good for you; but for some they cause gas and bloating. Learn what they do for you, when you shouldn’t eat them, and how you can help you gut.
Hitting a weight loss plateau is one of the most frustrating parts of the journey. You've been diligent with your diet and exercise, but the scale refuses to budge. Instead of recycling the usual advice like "eat less, move more," here are three strategies to break through your plateau:
- Cycle Your Calories The body is a master of adaptation. Over time, it adjusts to your calorie deficit, making it harder to lose weight. Calorie cycling, or "zigzag dieting," involves alternating between higher and lower calorie days - what we call an Optimization Day. This technique keeps your metabolism dynamic, preventing it from settling into a slow, energy-conserving mode. For example, eat at maintenance for two days, then return to a deficit for five days.
- Focus on NEAT (Non-Exercise Activity Thermogenesis) While workouts are essential, NEAT—the calories burned through everyday activities like walking, fidgeting, or even standing—can significantly impact weight loss. Increasing NEAT can mean taking walking meetings, using a standing desk, or setting reminders to move every hour. These small, consistent movements accumulate and can push you past a plateau without additional intense exercise sessions (which can make the plateau harder to get through).
- Optimize Sleep and Stress Management Weight loss isn't only impacted by diet and exercise; sleep and stress play crucial roles. Chronic stress elevates cortisol which can lead to fat retention, particularly around the abdomen. Poor sleep disrupts hunger hormones like ghrelin and leptin, increasing cravings and appetite. Prioritize 7-9 hours of quality sleep, practice mindfulness, and incorporate stress-reduction techniques like meditation or deep breathing exercises to support your weight loss efforts.
Plateaus do not mean that you are doing something wrong. They are part of the course, but do not need to derail you - just slows you down for a bit.
You're Invited:
Soup & Seminar: "the 10 Years Younger Plan" By Julia Erickson
Date: February 27th, 2025
Time: 11:00 AM
Location: Jolie Cafe12 Village Road New Vernon, NJ 07976
We are delighted to invite you to our exclusive Soup & Seminar event with Julia Erickson!
Julia is a wealth of knowledge and food transformed her life leading her to true vitality. In an effort to share what she has learned in her life, Julia started JolieLife to help others heal, thrive, and feel their absolute best through nourishing food and expert guidance.
With a B.A. from Harvard University, an M.S. from Columbia University training from the French Culinary Institute, and her studies in nutrition at Stanford University School of Health, Julia blends science and her culinary expertise and holistic wellness to help her clients create a beautiful and thriving life.
The 10 Years Younger seminar reveals how food is the most powerful tool to slow aging, boost energy, and restore vitality. Learn how to use nutrition to enhance skin, balance hormones and optimize body composition, so you not only feel younger but look it too.
Stop by and..
- Discover how food is the most powerful tool to slow aging, boost energy and restore vitality
- Learn how to use nutrition to enhance skin, balance hormones and optimize body composition
- Enjoy light refreshments and engage and connect with like-minded individuals who prioritize health
We would love to see you!
In this episode of the JolieLife podcast, we dive into the often-overlooked aspect of fitness: recovery. As we age, our bodies need more time and care to heal and rebuild, but recovery can be the key to getting stronger, faster. We’ll explore why prioritizing recovery is essential, how it enhances muscle growth, and share tips on how to make recovery a vital part of your fitness routine. Tune in to learn how to optimize your recovery and improve your overall strength and performance!
You're Invited:
Soup & Seminar: "the 10 Years Younger Plan" By Julia Erickson
Date: February 27th, 2025
Time: 11:00 AM
Location: Jolie Cafe12 Village Road New Vernon, NJ 07976
We are delighted to invite you to our exclusive Soup & Seminar event with Julia Erickson!
Julia is a wealth of knowledge and food transformed her life leading her to true vitality. In an effort to share what she has learned in her life, Julia started JolieLife to help others heal, thrive, and feel their absolute best through nourishing food and expert guidance.
With a B.A. from Harvard University, an M.S. from Columbia University training from the French Culinary Institute, and her studies in nutrition at Stanford University School of Health, Julia blends science and her culinary expertise and holistic wellness to help her clients create a beautiful and thriving life.
The 10 Years Younger seminar reveals how food is the most powerful tool to slow aging, boost energy, and restore vitality. Learn how to use nutrition to enhance skin, balance hormones and optimize body composition, so you not only feel younger but look it too.
Stop by and..
- Discover how food is the most powerful tool to slow aging, boost energy and restore vitality
- Learn how to use nutrition to enhance skin, balance hormones and optimize body composition
- Enjoy light refreshments and engage and connect with like-minded individuals who prioritize health
We would love to see you!
In this episode, we dive into the concept of a "Health Day" – a dedicated time to recharge, reset, and prioritize your well-being. Whether you’re feeling stressed, fatigued, or just need a break, a Health Day is the perfect way to focus on your physical and mental health. We’ll explore simple yet powerful strategies to improve your fitness, nurture your mind, and fuel your body with nourishing food. From mindfulness practices to easy exercises and nutrition tips, this episode will guide you through creating a holistic day that leaves you feeling revitalized and ready to take on life with renewed energy. Tune in and learn how to carve out time for yourself to build a stronger, healthier you!
In this episode, we explore the powerful connection between the mind and body and how harnessing your mental strength can promote physical healing. Julia shares three practical ways to tap into the mind-body connection, discussing how thoughts, emotions, and mental focus can influence overall health. Whether you're dealing with chronic pain, stress, or simply looking to enhance your well-being, this episode provides tools for using your mind to heal and thrive.
Learn how to set your health goals in 2025. In this episode, Julia discusses how to choose a personal theme that resonates with your core values, and how this theme can guide your decision-making and growth throughout the year. The episode also offers practical advice on setting clear, measurable goals that align with your overarching theme, and explores strategies for maintaining motivation even during challenging moments.
This podcast episode provides a comprehensive guide on how to prepare for and recover from a medical procedure. The goal throughout is to support your body's natural healing processes through proper nutrition, hydration, rest, and targeted supplementation.
In this podcast episode I share my journey to developing a healthier relationship with food and helping others do the same. The process starts with recognizing that you have the power to change your relationship with food, learning about hidden ingredients and misinformation, and focusing on making consistent changes rather than aiming for perfection.
This podcast episode emphasizes the importance of incorporating a recovery diet into regular eating habits, especially around times of indulgence like Thanksgiving. Additionally, regular "recovery days" with clean, strict eating are encouraged to balance out indulgences. The aim is to maintain a sustainable cycle of feast and famine, allowing for enjoyment of special occasions while staying on track with health and fitness goals.
This podcast discusses how nutrition can enhance alertness, focus, and motivation by boosting dopamine levels, a neurotransmitter linked to these mental states. By optimizing diet for dopamine, individuals can improve energy, concentration, and productivity throughout the day.
You can totally have the body you want. If I can, you can, and here is a peak into the key factors that will allow you to gain muscle, sculpts, and reduce body fat.
Why is it suddenly harder to lose weight after 40? Why is what you did in the past not working? Find out how to lose weight after 40 and what holds you back.
What are the signs that your are experiencing metabolic syndrome? Once you start to see the signs what can you do now to prevent high blood pressure, high cholesterol, weight gain, diabetes?
In this episode, we explore how inflammation impacts metabolic hormones, influencing weight loss, sleep quality, and aging. We discuss its role in thyroid dysfunction, overeating, and sleep disruption, along with strategies to reduce inflammation through diet and gut health.
Your metabolic health is key to living your best life now and in the future. Learn that it is more than calories in, calories out. Impact your brain, heart, and whole body comfort by fixing your metabolic health.
This episode outlines several strategies for reducing stress and inflammation, such as maintaining a positive mindset and avoiding catastrophizing, engaging in movement like walking, dancing, or yoga, and prioritizing sleep and rest. It also emphasizes the importance of supplementing with nutrients like B12, magnesium, and antioxidants. Consistent effort is necessary for these practices to develop into effective habits.
In this episode, we delve into the impact of inflammation on health, focusing on its connections to hormone imbalance, weight gain, and longevity. We discuss how chronic inflammation—triggered by diet, stress, and environmental factors—can lead to various chronic diseases and accelerate aging. The episode highlights the role of gut health in inflammation, particularly how imbalances in gut bacteria can lead to "leaky gut" and systemic inflammation. We also explore how inflammation disrupts key hormones, contributing to mood disorders and metabolic issues. Finally, we offer strategies for reducing inflammation through an anti-inflammatory diet and lifestyle to enhance hormone balance, body composition, and overall vitality.
In this episode, we explore the causes of inflammation and its impact on health, including pain and poor sleep. I share effective strategies for combating inflammation through an anti-inflammatory diet and lifestyle, such as drinking plenty of water and tea, incorporating a variety of fruits and vegetables, and enjoying a large daily salad for essential nutrients. We discuss the importance of staying hydrated, using bone broth and collagen supplements, and avoiding inflammatory foods like sugar and gluten. Additionally, I recommend adding anti-inflammatory herbs and spices, as well as following a Mediterranean-style diet, like the Jolie Life diet, for long-term benefits.
Influence how you age by how you care for your body. Nutrition is part - but there is a lot more we can do to turn back the clock. See how you can take care of your body for a younger you.
Energy, focus, body composition, recovery, detox, and hormone balance is all resting on the health of your metabolism. In this episode, we dive into what metabolism actually is and how to we take care of ourselves so our metabolism is purring like a perfectly revved engine.
Learn the key lies that are side tracking your health goals, keeping your from thriving, and putting out your hope. I have been thinking about the lies that are ruining your health. So there are things in the background you might not even realize them that are ruining your health, that are really undercutting what you want for yourself. And I wanted to go through some of them because I do believe that the road to health, to wellness, to feeling your very best self, so much of it has to do with your mindset. So much has to do with it has to do with what you think, what you believe, because what you're thinking, what you're believing is creating your actions and your actions are creating your outcomes.
Menopause as we know it, perimenopause, pre menopause does not have to be a doomsday situation for our metabolism, body composition, and figure. It is false to believe that your metabolism completely tanks during that time and you have no influence over this. Dive into the podcast to learn to thrive after 40, rev your metabolism, and enjoy your body after 40.
Today I wanted to talk about being a woman, being a mom, and eating well, taking care of your body in the presence of children. This comes up when we want to transform their lives, want to transform their bodies and help and are concerned about their children and how they will perceive it. As a mom we want to know how to teach our children healthy habits and how to intervene in non-healthy habits without giving their children body image trauma.
And I have a lot of experience with this. So one of the wonderful things about having so many children, and I have seven of them, is it teaches you a lot and it shows you a lot and it challenges you a lot and it makes you do work arounds. And so I wanted to share with you from my own personal life how to approach this, how I think about it, how I do this, how it works with my own children
Getting your protein. Best sources and how much you need based on your goals. I will explain the difference between plant protein and animal protein. When to eat your protein and how it gets used in your body.
Flattening your belly is a boss move for your health and how good you feel. Waist circumference is a barometer to cardiovascular and metabolic health. 3 ways you can shrink your waist to feel great and look great.
I truly believe you can create your life in your image - a life you love. Your nutrition is the key to having it all. Learn how you can use food to give you greater focus, energy, beauty, wellness, and health. When you have all that your ability to devote your energy and creativity to manifesting a life you love.
Follow us on instagram @thejolielife
Check out our website www.thejolielife.com where you can sign up to learn about jolie menu, programs, and health.
Please share if this has helped you. Let us know questions and comments at jolie@thejolielife.com
Today we dive into the meat of things. You have a health goal. You achieve it. But how do you hold on to it - or OWN IT as I call it. Knowing how to create a wellness lifestyle is the key to being diet free and maintaining what you've worked so hard to achieve.
Follow us on instagram @thejolielife
Check out our website www.thejolielife.com where you can sign up to learn about jolie menu, programs, and health.
Please share if this has helped you. Let us know questions and comments at jolie@thejolielife.com
Follow us on instagram @thejolielife
Check out our website www.thejolielife.com where you can sign up to learn about jolie menu, programs, and health.
Please share if this has helped you. Let us know questions and comments at jolie@thejolielife.com
Learning to see yourself after a big body transformation is a process. Whether you have lost weight, shed other people's assessment of you, had a baby, or started working out: it takes time and intention to update your self-concept. Here we explore how to update our minds to take in the transformation and wonder of who we are. This is for anyone struggling with self esteem, body image, or self love.
Follow us on instagram @thejolielife
Check out our website www.thejolielife.com where you can sign up to learn about jolie menu, programs, and health.
Please share if this has helped you. Let us know questions and comments at jolie@thejolielife.com
What to do today to ensure physical vitality for a long time? Learn the four pillars of movement that will gracefully carry you to the longevity you seek with full use of your body.
Age proofing your mind is your key to remaining sharp, engaged, and young no matter how old you are physically. Don't let the routines of your 30s, 40s, and 50s leave you feeling increasing less vital and less connected.
All about what to add to your diet to turn back the clock on aging and to stimulate auto-rejuvenation to slow, or even stall aging. It's worked for me and many others - get started on looking and feeling younger and younger right now.
Welcome to February - all about self care, self love, and slowing aging. If you want to achieve and experience life at your fullest - you cannot afford to not to invest in yourself. Learn what self care give the high achiever in you and why.
Losing 40 or more pounds is totally possible and worth it. It is a different mindset than 10-20 pounds. You are running a marathon. Here is a breakdown of how to approach big losses of weight with success.
Using eating and non-eating windows is a missing tool in building resiliency, weight loss, and metabolic health. Learn how to use when you eat to bring you closer to your health goals. It's easier than you think!
Mastering this hormone will transform your health. Insulin resistance contributes to inflammation, cardiovascular disease, Alzheimer's, and weight gain. Learn how and why it's important to control insulin.
Hello Welcome to the JolieLife podcast! I am so happy you are here. In today's episode, Jolie shares her 4 keys to a successful and fulfilling 2024 - saying yes to your desires, ditching the illusions, and decide how you want it to be.
The answer to this question can unlock your ability to lose weight and to keep it off! Learn what carb intolerance is and how to work around it to reach your health goals.
The answer to this questions gives you direction and the why behind your decisions. Learn how this question is used to define both your objectives and next steps, as well as the tranfsormative power of the answer.
Lack of confidence is just past failure showing up trying to predict the future. But the future is yours to decide. Learn how to prove to yourself that you are capable. It is easier than you think!
Sugar explained - this episode we will explore the impact of sugar: where is it in your diet, how your body uses sugar, and when sugar is a problem.
Hunger is your natural ally to help you reverse aging, fight inflammation, and to know when to eat and how much. Learning hunger cues, when and if to ride the wave of hunger, and how to allow yourself moderate hunger between meals will liberate you.
Why is plant based such a buzzword. Learn why and how you can use plants to elevate your mind, body, and health. Eating more plants no matter where you are on the food spectrum will take you to the next level of health, beauty, and focus.
Learn to eat to gain freedom with and through food. We are never taught how to eat - how to love food, our bodies, and ourselves all at the same time. Join me to be inspired, guide, and real. Learn to eat informs your whole life and relationship with yourself. Taking yourself from confusion and frustration to freedom and knowledge - specific to you will transform your life, changing your world.