Ep. 146: Julieanna Hever - Lose Weight for the Last Time
We are living in chaotic and challenging times and so much feels out of our control.
This week’s interview also comes at a perfect time because, in the midst of stress and uncertainty, Julieanna Hever invites you to choose yourself again and again, especially if you’re stuck in the cycle of stress eating, yo-yo dieting, and dizzying life schedules.
As the O.G. plant-based dietitian, Julieanna has worked with thousands of clients to lose weight for the last time, and many of these lessons are found in her most recent book, The Choose You Now Diet.
Rip and Julieanna discuss:
Her ten tenets to sustainable weight loss
Exactly how to calculate your goal weight and set a realistic timeframe for weight loss
How to stop counting macros and calories, and start counting "days of deliciousness"
Her "six daily threes" of must-have daily nutrition
Why it's important to keep a journal and express gratitude
Julieanna encourages you to be free of shame and guilt and, instead, replace it with joy and gratitude all while enjoying copious amounts of beautiful plant-based nutrition.
We could all use a little more joy.
Episode Timestamps
00:00 Welcome to Julieannaa, the OG plant-based dietitian
6:10 Her lifelong motivation for writing Choose You Now
12:07 The Modern Trifecta of Temptation - There’s nothing sexy about losing weight
15:20 Ten Tenets to Sustainable Weight Loss
15:57 Identifying Your Why
17:00 "Be a lighthouse instead of a tugboat"
19:00 Find your goal weight - Hamwi Calculator
20:54 Set a timeline
24:45 Eat a whole plant-based foods diet, avoid fatphobia, and stop counting macros
29:00 How to recognize true hunger and satiety
38:35 Don’t break the seal - know your triggers and learn how to avoid those tempting foods
42:15 Stop counting!
44:30 Set a schedule and embrace repetition
49:45 Monitor meal volume
51:50 Why Julieanna wants you to get on the scale daily
57:30 Rip digs into some of the mouth-watering recipes
1:03:25 Why Julieanna recommends a break from exercise when you’re trying to lose rapid-fire weight
1:06:09 The benefits of keeping a food journal
1:07:70 Maintenance Phase - getting off the roller coaster for good
1:11:05 Julieanna’s "Six Daily 3s"
1:18:00 How to enjoy a "day of deliciousness" - and stop having “cheat days”
1:20:10 Focus on the things you’re grateful for and write them down. Gratitude makes good things expand
Episode Resources
PLANTSTRONG Foods - Check out our growing assortment of insanely delicious, 100% whole food plant-based products at plantstrongfoods.com. Save 10% off your first order with the code RIP10
PLANTSTRONG Sedona Retreat - October 10th-15th, 2022 - Dr. Doug Lisle - the esteemed evolutionary psychologist and co-author of The Pleasure Trap - is attending...
PLANTSTRONG Podcast
People become curious about whole food, plant-based nutrition for a multitude of reasons. Maybe you’ve been diagnosed with diabetes, heart disease, cancer, obesity, or another chronic disease and you know (or you’ve been told) that this is your best shot at healing your body. You may be an athlete looking to maximize your performance and recovery with the power of plant-based nutrition, or you’re a parent who wants to escape the processed food aisle and start feeding your children real, nourishing foods. Perhaps you are concerned about climate change and the profound negative impact that animal agriculture has on the planet.
The problem? A whole food, plant-based diet can seem overwhelming, confusing, and, yes, expensive. You’ve been told it will make you deficient in something, or that you won’t get enough protein. You think it might be a boring way to live, or that it is so extreme you’ll alienate yourself from friends and loved ones.
Well, here at the PLANTSTRONG Podcast, we’re not afraid to be extreme - extremely positive, extremely helpful, and extremely well-researched. Each week on the show, host Rip Esselstyn talks to medical experts, authors, athletes, and people just like you who are not just surviving on a plant-based diet, but THRIVING.
As founder and CEO of PLANTSTRONG, Rip Esselstyn is a wellness advocate, former professional athlete, firefighter, and NY Times best-selling author renowned for his dedication to promoting vibrant health through plant-based nutrition and active living.
Over twenty years ago, Rip rescued several of his fellow firefighters with whole, plant-based foods following the groundbreaking research of his father, Dr. Caldwell B. Esselstyn, Jr., author of Prevent and Reverse Heart Disease. The results were so dramatic that Rip wrote the bestselling book,The Engine 2 Diet, to spread the word. His subsequent works, including Plant-Strong, The Engine 2 Seven-Day Rescue Diet and The Engine 2 Cookbook, further solidified his reputation as a leading voice in the plant-based movement. Rip was also featured in the documentary Forks over Knives and served as an executive producer of The Game Changers film; a revolutionary documentary that shatters the myths about meat, protein, and strength.
Rip’s mission and the mission of the PLANTSTRONG Podcast is to make plant-based living accessible and approachable, and to further the advancement of all things within the plant-based movement. We share the scientifically proven benefits of plant-based living and envision a world that universally understands, promotes, and prescribes plants as the solution to empowering your health, enhancing your performance, and restoring the environment.
You won’t be weak if you’re eating strong food. PLANTSTRONG food.
We welcome you wherever you are on your plant-based journey and we’re thrilled you’re here.
- No. of episodes: 321
- Latest episode: 2025-06-19
- Health & Fitness
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