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!!!

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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:
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COACHING: juliexfit.com

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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?

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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!!

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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