Strong with Julie

In today's episode we cover 20 updated studies on fitness/health/macros/nutrition! The goal is to show you that the science is simple! social media can confuse us but the data is in and it is not complicated!!! coaching: juliexfit.com planners: juliexfit.shop

In this episode I walked through how you are going to rebrand for summer 2026! Little tiny decisions you make everyday are going to make a big impact :) HOPE IT HELPS! YT: @juliexfitt TT / IG: @juliexfit COACHING: juliexfit.com PLANNERS: juliexfit.shop

In today's episode I answered some of your recent questions!!! I hope this is helpful <3 IG /TT: @juliexfit BRIDAL SCULPT PROGRAM: bridalsculpt.com coaching: juliexfit.com YT: @juliexfitt PLANNERS: juliexfit.shop

Why this happened, how to not give up on lifting for your dream physique, and quick tangible takeaways! IG: @juliexfit TT: @juliexfit Coaching: juliexfit.com YT: @juliexfitt

This is what you can do if you are a BEGINNER or in a BUSY life phase! HOPE IT HELPS!!! IG + TT @juliexfit YT @juliexfitt

Should You Change Your Workouts Based on Your Cycle? We’re talking: - what the research actually says - why your gains don’t turn off - cravings + hunger before your period - auto-regulation > rigid rules IG + TT: @juliexfit YT: @juliexfitt COACHING: juliexfit.com PROGRAMS + 1 time macro set ups: juliexfit.shop

In this episode, I break down what the research SO FAR actually says about strength training and fertility, including: • Why fertility is a whole-system issue, not just an ovulation issue • How muscle and insulin sensitivity indirectly support reproductive health • What studies show about physical activity, IVF, and conception outcomes • Why high volumes of vigorous exercise may work against fertility for some women • The difference between cycle syncing and evidence based auto-regulation • How to structure strength training, cardio, and recovery when fertility is the priority This episode is for you if you’re trying to conceive, navigating PCOS or irregular cycles, preparing for IVF, or you simply want to protect your future fertility while staying strong. This is educational, not medical advice, and everything discussed should be personalized with your physician or fertility team!!!!! IG: @juliexfit COACHING: juliexfit.com

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

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

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!!!!!!!!!

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

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.

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

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!)

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: JuliexFitt COACHING: juliexfit.com PROGRAM / PLANNERS: juliexfit.shop

QUESTIONS WE GO OVER: Is too much protein bad for you? Is it true that eating too much protein before bed increases muscle protein synthesis? What does your recovery routine look like? How do you feel about wearable tech such as Apple watches, oura rings, etc? What's a fitness trend you've tried that you'd never do again? What are the biggest challenges with maintaining fitness long term and how can you prepare? What is your opinion on biohacking? Are food sensitivity tests worth it? What supplements are worth adding in? Can you break up an hour workout into 2 or 3 mini workouts as time permits throughout the day? How to pivot during a busy season? Adjust your goal or the plan? Is having a solid plan necessary if you're just working out to support aging/for longevity? Once I reach my goal and maintain for a bit how do I continue to maintain my results and progress without tracking anymore? Should you readjust your macros and deficit as you see progress/see results? Opinion on electrolytes? Does collagen count towards protein goal even though its not a complete protein? Tips for weight loss with endometriosis? Hypothyroidism? How important is the 60-90 seconds rest between sets? Can it be less or skipped? Mindful eating habits? How to address emotional eating? How to implement a diet break and why?

Get out your notebooks!!! I hope you enjoy this episode!!! Share with a fellow night shift worker! IG / TT: @juliexfit YT: @juliexfitt

To skip the life recap go to 4 min <3 to apply for my LET IT GROW CHALLENGE please visit juliexfit.com/let-it-grow !!! DM me with ANY and all questions, love you guys!!!

Hi friends!!! In todays episode we review FIXED vs GROWTH mindset and 10 tips you can start TODAY to be more growth mindset oriented :) I HOPE YOU LOVE IT!! Here is where you can find me: IG + TT: @juliexfit YT: @juliexfitt APPLY FOR CHALLENGE EARLY: juliexfit.com PLANNER: juliexfit.shop

a quick digestable podcast on all things CREATINE! where to find me: IG: juliexfit TT: juliexfit YT: juliexfitt

How to eat more without gaining weight POST diet!! AKA the diet after the diet! We’ll cover the science behind metabolic adaptation, 3 practical scenarios for implementing a reverse diet, and my top coaching tips to make the transition smooth and sustainable!!! IG + TT: @juliexfit YT: juliexfitt coaching: juliexfit.com programs: juliexfit.shop

HI!!! Today we will be reviewing: ✅ What cholesterol actually is ✅ What most doctors recommend and why it’s not the whole picture ✅ The natural, research-backed ways to improve cholesterol without or in tangent with medication ✅ And we’re going to bust some myths!!! IG / TT: @juliexfit YT: @juliexfitt website / coaching: www.juliexfit.com programs: www.juliexfit.shop

IG + TT: @juliexfit YT: @juliexfitt In todays episode we review: Why you actually need fat in your diet Why it’s especially important for women The difference between dietary fat and body fat The truth about fat on nutrition labels How much fat you actually need And how to hit that minimum in a realistic, delicious way.

A quick episode to set you up for the PERFECT week! Hope you guys enjoy it <3 IG: @juliexfit TT: @juliexfit YT: @juliexfitt

ALL THE QUESTIONS WE COVER TODAY: Easy way to build your own workouts that hits each muscle group twice a week? Thoughts on YT workouts? How do you know if you are over training? Will doing my husband’s gym workouts make me bulky or are they still just as effective as a female? Tips on how to get back to the gym after 2 yr break like what to do the first few weeks? What knowledge can you share of macros. Im on my last 5 kgs goal I've not learnt about macros as yet and feel like my nutrition education is lacking Would love tips for a healthy way to loosen existing tough muscle knots without going to an osteopath. Tips for my first reverse diet? Im worried I’ll lose some of my progress. Tips on healthy higher calorie option to fill the extra calories? Will a 100 calorie deficit see results? Mindful eating tips? Who is intuitive eating for and who is it not for? Sleep habit tips? Supplement update - what have you stopped taking or added? Things on fitness gram that drive you crazy? What can I do in the 6 weeks PP before cleared by my doctor that will set me up for success to lose fat once cleared? Can too much protein consumption turn into fat? Warning signs of under or overeating IG + TT @juliexfit YT @juliexfitt

skip 5 min if you do not care about my life recap lol! different kind of episode today, kinda needed to here this myself this week <3 used it as a little out loud journaling moment, back to regular programming next week though (Q+A style), love you guys!!! IG + TT: @juliexfit YT: @juliexfitt

Hi guys!!! Here are the questions we covered today: PODCAST Q's: - difference between an exercise feeling hard because of weights are heavy vs wrong / bad form - is there suck things as a broken metabolism - how to deal with changes in lifestle (ex going from active job to sedentary) - are there any foods that you treat as 0 cals and not track? - fav ways to get more whole foods to up fiber intake - what are your thoughts on caffeine and pre workout - tips for losing body fat overal - is there a time that you should trust the scale - any advice or dealing with bad headaches while lifting - tips on sneaking movement in on vacation - are electrolytes they necessary & do you recommend? - advice for someone who hates working out in the traditional way in a gym and how to find a form of movement I like/enjoy - I always try to lose the same 10 lbs but always end up biting off more than I can chew. How would you prioritize building habits for best results? - is it bad to always do cardio after lifting? - I struggle to drink water, how can I enhance it/add flavor without adding too much calories or sugar? - is staying in a 400 cal deficit for a year too long, if I'm still seeing results? - what's your opinion on DB vs barbell vs Smith machine squats? FOLLOW ME ON IG+TT: @juliexfit YT: @juliexfitt

If you’re working out, eating clean, and doing all the right things... But you’re still tired, foggy and bloated you should listen to this episode!! FOLLOW ME ON IG + TT @juliexfit FOLLOW ME ON YT @juliexfitt In this episode I’m breaking down: - What T3 & T4 really are - Why fatigue, weight gain, and brain fog are NOT normal - The labs most doctors miss - And how to finally get to the root cause so you can feel like YOU again HOPE IT IS HELPFUL!

HOPE IT HELPS <3 follow @juliexfit on IG + TT and @juliexfitt on YT!!!

grapes I was talking about: fruit riot!!! 5 rapid fire questions: Organic foods necessary? Seed oils? Farm vs wild caught seafood? What are we compromising when buying low fat/no fat options? Are some sugars better than others? IG: @juliexfit coaching: juliexfit.com

I hope you guys enjoy this episode!!! For questions on my programs pls DM me on IG - @juliexfit OR email me!! juliexfit@gmail.com LOVE YA!

STRONG MIND, STRONG BODY!!! Follow me on IG + TT for daily tips @juliexfit and on YT @juliexfitt (with 2 t's) hope this episode was helpful!!!

HI EVERYONE! In todays episode we go over the science behind weights vs pilates type exercises :) I hope it's helpful and I hope you STRENGTH TRAIN as your foundation moving forward!!! If you have any QUESTIONS dm me @juliexfit on IG! PLANNERS: https://juliexfit.shop 1:1 COACHING (mothers day sale 6 months for the price of 4) https://www.juliexfit.com

HERE ARE THE QUESTIONS THAT WE COVER IN TODAY’S PODCAST: How can a working person adapt the influencer lifestyle Eating healthy is expensive at times any tips to make it more affordable What is 1 of your fav podcast episodes you’ve done? What are your fav channels? You can only use 2 machines at gym for glutes - what would you do? No barbells no racks How’s wedding planning going Difference of training abs body weight and lifting weight Why do you sometimes feel exercises on one side of your body? Why is HIIT not ideal for fat loss Should we start 100 cal deficit and go until 300? If we reach a plateau what should we do? Thoughts on refeed days during a cut and timing for a reverse diet after cut Shelf stable protein shakes - good or bad? How long should I be in a deficit for? I want to lose 25 lbs Have a hip injury that is preventing me from doing lower body workouts and getting any steps in. I am still working out my upper body 3 days per week. What activity level should i put in TDEE calculate calories - i want a slight deficit this time Tips for building a more flexible mindset. How do get past obstacles like getting really sick or having to travel and not let those things derail my habits Good coffee creamer alternative What's more important calories or protein Which walking pad do you have or recommend Healthy weight loss per week I recently stopped taking birth control and I feel like my body is gaining more weight and my hunger subsided. Still working out twice a week and trying to get as much protein as i can, nothing seems to help I've been on a paleo diet for health reasons for 4 months - how can I hit my macros? I try to workout and lose fat around my belly but nothing works or maybe I don't see a difference in it. Any recommendations on how to go about or things to do? Eating greek yogurt, cottage cheese workout makes you bloat but as a vegetarian they are one of high protein foods for me. What are the alternatives or ways to consume them to avoid or reduce bloating? Eating enough protein as a vegetarian and not relying on protein powder. Thoughts on dr stacey sims workouts for women Can you give me a sample full body program How to track pasta and rice Anyways to prevent trash panda due to stress Coffee or energy drink Working days start at 6 end at 8/9 pm how? Amazon treadmill link: https://www.amazon.com/shop/juliexfit/list/OK6NK2XHULYU?ref_=aip_sf_list_spv_ofs_mixed_d Planner / 16 week workout program: https://juliexfit.shop/

HELLO PODCAST FAMILY!!! SO happy you are here and cannot wait for you to listen to this new episode <3 let me know if you have any questions or podcast topics you'd like to hear NEXT over on my instagram DMs - juliexfit on IG! HOPE IT HELPS!!! coaching: juliexfit.com programs: juliexfit.shop

QUESTIONS WE COVER: How to return to gym after an injury? How to navigate a relationship with different health goals? How to adjust your plan if equipment is always in use that you need? Why is creatine making me gain weight & bloated? How do you adjust macros/calories when you hit a fat loss plateau? How long should you stay in a deficit? If my goal is fat loss and I can only allot time for one, should I prioritize walking or strength training? What weight should a beginner start with? Do you track when in maintenance? Why or why not? Does stress cause your weight loss to stall? Binge eating recovery, tips, and what phase to be in coming out of an ED? Should you focus on building muscle or losing fat first? Any downsides to splitting my workout in half between morning and evening? Can you build muscle combining strength training with HIIT? Does more sweat = better workout? If I hit my protein goal, it doesn’t matter how much fat and carbs I eat, true? Green & red flags of online coaches? When to start dieting after having a baby? I do not have a resource that I mentioned in the podcast but I WILL MAKE ONE <3

5 MIN to skip life recap <333 cellulite 101!!!! HOPE IT HELPS! IG: @juliexfit TT: @juliexfit YT: @juliexfitt

To skip to nighttime routine past the weekly REPORT go to 6 minutes in! IG: @juliexfit TT: @juliexfit YT: @juliexfitt

In today's episode we do the weekly REPORT for the first 5 min then I get into how / why social media could be holding you back!!! YOU CAN WATCH TODAYS EPISODE ON YT @juliexfitt (2 T's) IG: @juliexfit

On today's episode we dive into calories vs macros in a SIMPLE way that will actually make sense!!! Follow me on IG @juliexfit Programs / coaching juliexfit.com HOPE IT HELPS!

IG: @juliexfit HOPE YOU ENJOYED THIS WEEKS EPISODE <3

GUT HEALTH 101 sharing all the tips I’ve learned and how to implement them! Follow me on IG @juliexfit First few min is life recap skip if you don’t care about it!!! SUPPS: Probiotics: Look for multi-strain options with at least 10 billion CFUs. Good brands include Seed, Just Thrive, and MegasporeBiotic Prebiotics: Fiber supplements like inulin or partially hydrolyzed guar gum feed good gut bacteria Digestive Enzymes: Can support digestion if you struggle with bloating or nutrient absorption issues L-Glutamine: Helps repair the gut lining and is beneficial for those with leaky gut Collagen or Bone Broth: Rich in amino acids that support gut lining integrity I get my l glutamine and collagen from Bowmar Nutrition - code "JULIE" to save some $! TESTING: Microbiome Testing: Companies like Viome and Thryve offer stool tests that analyze gut bacteria and provide dietary recommendations. Comprehensive Stool Testing: If you have chronic digestive problems, functional medicine practitioners often recommend a GI-MAP or Gut Zoomer test. SIBO (Small Intestinal Bacterial Overgrowth) Testing: If you experience excessive bloating or gas, a breath test can detect if bacteria are fermenting food in your small intestine. WHO TO SEE: Agastroenterologist for clinical digestive concerns. Afunctional medicine doctor for a root-cause approach to gut imbalances. Aregistered dietitian specializing in gut health for tailored nutrition strategies.

Follow me on IG @juliexfit for that cholesterol free bee!! Hope it helps <3

On today's episode I am giving you all my tips and suggestions when it comes to GLP-1 medications! If you have any questions pls email me: juliexfit@gmail.com

On today's episode the first 12 minutes are all about my engagement!!! So if you already saw my TT you can skip that part <3 FOLLOW ME ON IG: @juliexfit website / coaching application: juliexfit.com PLANNERS: juliexfit.shop