Strong with Julie

2d ago

I hope this episode was helpful! Sorry for the stuffiness... can't kick this dang cold lol! HAVE A LOVELY WEEK! one time macro set up: juliexfit.shop coaching waitlist: juliexfit.com instagram: @juliexfit

Dec 4

This week on Strong With Julie we’re breaking down the fitness questions!!!!! Should you workout when you’re sick? Does keto hurt muscle growth? Are carbs actually bad for you? Is a 200 cal surplus enough? When do you recalculate your macros? HOPE IT HELPS! IG / TT: @juliexfit YT: @juliexfitt coaching: juliexfit.com programs / planners: juliexfit.shop

Nov 20

If you want the holidays to feel different this year… start with the standard you set for yourself!!!!!!!!! Two Black Friday things to help you stay consistent: My coaching program at juliexfit.com BLACK FRIDAY sale!!! If you’ve been wanting support, custom macros, a plan, accountability, and structure… this is the week to jump in! 1UP Nutrition is running their huge Black Friday sale and my code JULIEXFIT stacks on top of it. My favs are creatine monohydrate, vanilla protein, and fish oil!!! You’ve got this. Let’s make these last 6 weeks your turning point!!!!!!!!!

Nov 12

HI LOVES! Today we are talking about our FEELINGS!!! It’s not “just the winter blues.” Research shows up to 10% of women experience symptoms of seasonal affective disorder each year. In this episode I broke down 10 actionable ways to prevent SAD, regulate your mood naturally, and protect your mental health this winter!! I HOPE IT HELPS!!! IG: @juliexfit TT: @juliexfit YT: @juliexfitt

Nov 6

LETS TALK ABOUT UPF'S!!! Where to find me: IG: @juliexfit TT: @juliexfit YT: @juliexfitt Studies discussed: Definition & scope: NOVA classification (Monteiro et al.), FAO brief; U.S. intake data (Steele et al., BMJ Open). PubMed+2Open Knowledge FAO+2 Overeating on UPFs: NIH inpatient RCT (Hall et al., Cell Metabolism 2019) + summaries. Cell+1 Eating rate/texture mechanism: analyses noting higher energy intake rate on UPF menus. ScienceDirect Depression risk: JAMA Network Open 2023 cohort; Harvard summary; umbrella review in BMJ 2024. JAMA Network+2Harvard Chan School of Public Health+2 Glycemic swings & mood: Women’s Health Initiative analyses (Gangwisch et al.). PMC Microbiome & sweeteners: Suez et al. (Nature 2014) + 2024 review. PubMed+1 Hyper-palatable foods criteria: Fazzino et al. (Obesity 2019). PubMed Dyes & behavior: FDA/OEHHA & meta-analyses showing small effects in susceptible kids. U.S. Food and Drug Administration+1 Adolescents & mental health behaviors: Prospective Canadian cohort on sugary drinks & mental health. CDC Huberman Lab dopamine education: episodes/newsletter on intermittent dopamine spiking & motivation.

Oct 30

I hope this episode was helpful!!! Find me on other platforms: IG + TT: @juliexfit YT: @juliexfitt website: juliexfit.com

Oct 16

So many of us label ourselves as LAZY when what we’re really experiencing is overwhelm and decision fatigue!!! In this episode I broke down why your brain shuts down when life feels heavy, how that’s rooted in real neuroscience (nervous system dysregulation), and why beating yourself up only keeps you stuck :( TOPICS COVERED: The difference between laziness vs overwhelm How stress, perfectionism, and mental overload trigger paralysis Science backed tools to get back into motion... even when you don’t “feel like it” Small habits to rebuild confidence and consistency again A faith grounded reminder that discipline is built not bought! If you’ve been hard on yourself lately, this episode will feel like a deep breath and a gentle push forward 💛 HOPE IT HELPS LOVE YA! IG: @juliexfit TT: @juliexfit YT: @juliexfitt coaching: juliexfit.com programs and planners: juliexfit.shop (code "OCTOBER20" to save!)

Oct 2

In this episode, I’m sharing: ✨ What FOMO actually looks like in fitness ✨ Why it kills confidence + progress ✨ How to flip it into JOMO (joy of missing out) ✨ 5 tools you can use TODAY to let go of FOMO for good You’re not missing out when you choose alignment. You’re actually gaining energy, strength, and self-trust!!!!!!!!!! SOCIALS: IG: @juliexfit TikTok: @juliexfit YouTube: JuliexFit t COACHING: juliexfit.com PROGRAM / PLANNERS: juliexfit.shop