Adjusting Your Nutrition When Your Workouts Change

Hey, hey beautiful human! Today, I want to to talk about something that is very important to me. Why are so many of us walking around being their own harshest critic? We say things to ourselves internally that we would never, ever say to someone we love. And we do it without even thinking. It's automatic. It's the background noise of our lives. Today I want to give you four practical, tangible ways to shift that. To start talking to yourself the way you talk to someone you actually love.  What I discuss: How to notice the voice before you believe it How to replace judgment with curiosity Tips to be kind during hard moments Be her cheerleader, not her critic.   If you loved this episode, I think you're going to love the episode "Episode 540: Why Beating Yourself Up Isn't Helping You Reach Your Goals" If you want more from me, be sure to check out…  Follow me on Instagram: @juliealedbetter | @embraceyourreal | @movementwithjulie Movement With Julie | App: https://sale.movementwithjulie.com/ Macro Counting Made Simple Online Academy: https://www.macrocountingmadesimple.com/ Website: www.juliealedbetter.com  

Have you been eating the same way for months… even though your workouts look completely different now? If you've added training days, increased intensity, switched from cardio to strength, or moved into a new phase, your nutrition needs to shift with it. In this episode, I walk you through why keeping the same macros year-round can keep you stuck and how to recognize when your body is asking for more fuel. I break down the signs you might be under-fueling, what to adjust when your workouts increase, and how to approach different phases like building, maintenance, fat loss, and deload weeks. You'll learn how to match your nutrition to your current training so your workouts and your food actually support each other instead of working against each other. Here's what you'll learn: • Why eating the same macros year-round can stall progress • The signs your body needs more fuel beyond just hunger • What to adjust when you add workout days or increase intensity • How to fuel differently during building, maintenance, and fat loss phases • Why under-eating during a strength phase limits your results • How to approach deload weeks without drastically cutting calories If you want clarity on how to calculate and adjust your macros as your workouts change, check out Macro Counting Made Simple at macrocountingmadesimple.com.  And if you want your training structured in a way that naturally cycles through building, maintenance, and deload phases, head to movementwithjulie.com to get started inside the Movement With Julie app. If this conversation helped you realize your nutrition might need to shift with your training, go listen to Why Adjusting Your Macros Matters When You Increase Your Exercise next. It will help you take what you learned here and apply it in a clear, practical way so you can fuel your workouts with confidence. If you want more from me, be sure to check out…  Follow me on Instagram: @juliealedbetter | @embraceyourreal | @movementwithjulie Movement With Julie | App: https://sale.movementwithjulie.com/ Macro Counting Made Simple Online Academy: https://www.macrocountingmadesimple.com/ Website: www.juliealedbetter.com

You finish a workout feeling strong and accomplished… and then twenty minutes later you're standing in front of the fridge wondering why you're suddenly starving. If post-workout hunger has ever caught you off guard, this episode will help you understand exactly what's happening inside your body. In this bonus episode, I break down the science behind post-workout hunger, why it can feel intense, and what to do so you're not stuck guessing whether you "should" eat or trying to ignore your body's signals. You'll walk away knowing how to fuel your workouts in a way that supports recovery, energy, and long-term results. Here's what you'll learn: • Why glycogen depletion and hunger hormones spike after workouts • The three main reasons post-workout hunger feels extreme • How to structure your pre-workout meals for better energy • What to eat after training to support recovery and stabilize hunger • When constant hunger may mean you're under-eating overall • How hydration plays a role in post-workout appetite If this episode gave you clarity around your hunger, don't stop here. Go listen to Episode 466: Still Hungry After Hitting Your Macros? Do This and 5 Reasons Why You're Always Hungry to better understand what your body is signaling. If you're ready to calculate your macros in a way that actually supports your workouts and recovery, check out Macro Counting Made Simple at macrocountingmadesimple.com. And if you want your strength training structured for you so you're not guessing what to do in the gym, head to movementwithjulie.com and get started inside the Movement With Julie app. If you want more from me, be sure to check out…  Follow me on Instagram: @juliealedbetter | @embraceyourreal | @movementwithjulie Movement With Julie | App: https://sale.movementwithjulie.com/ Macro Counting Made Simple Online Academy: https://www.macrocountingmadesimple.com/ Website: www.juliealedbetter.com  

If you've been working out consistently but feel like your progress has stalled, this episode is for you. I break down five subtle workout mistakes that can keep you spinning your wheels, even when you're putting in the effort. These are the habits that feel productive in the moment but quietly slow your long-term results. Here is what you will learn: • Why training to failure on every set can limit recovery and strength gains • How treating every workout like a PR day creates burnout • Why deload weeks are essential for continued progress • How under-recovering between sessions impacts muscle growth • Why tempo and time under tension matter more than you think If you loved thsi episode, you'll also love Episode 413:  The Importance of a Rest Day and 7 Reasons You've Stopped Seeing Results After Years of Training to keep building on what we talked about today. They'll give you even more clarity on recovery, plateaus, and how to keep progressing long term. Want the structure done for you? Head to movementwithjulie.com to get started inside the Movement With Julie app. If you want more from me, be sure to check out…  Follow me on Instagram: @juliealedbetter | @embraceyourreal | @movementwithjulie Movement With Julie | App: https://sale.movementwithjulie.com/ Macro Counting Made Simple Online Academy: https://www.macrocountingmadesimple.com/ Website: www.juliealedbetter.com

Have you ever had a stretch where your workouts feel strong, your energy is up, and your recovery is better… but when you look in the mirror, you do not see much change? In this bonus episode, I break down why that disconnect happens and what is actually going on inside your body during those "invisible progress" phases. I explain how strength gains often start with neurological adaptations, meaning your brain and nervous system learn to use the muscle you already have more efficiently before visible muscle changes show up. We also talk about how muscle repair and body composition shifts happen at a cellular level over time, which means the mirror can take longer to reflect the work you are putting in. In this episode, I walk you through: • Why you can feel stronger before you look different • What neural adaptation means for your early strength gains • How muscle repair and recomposition take time • Three ways to measure progress beyond the mirror • Why performance, energy, and recovery are powerful indicators of change If this episode resonated with you and you want to go deeper into measuring progress beyond what you see in the mirror, make sure you also listen to Episode 430: 8 Non-Scale Victories for Sustainable Progress. Those episodes will help you shift your focus to the wins that truly matter and keep you encouraged as you stay consistent. If you are ready for a structured program that helps you track progress in ways that actually matter, you can learn more about Movement With Julie at movementwithjulie.com. And if this episode encouraged you, share it with someone who needs the reminder that progress is happening, even when the mirror has not caught up yet. If you want more from me, be sure to check out…  Follow me on Instagram: @juliealedbetter | @embraceyourreal | @movementwithjulie Movement With Julie | App: https://sale.movementwithjulie.com/ Macro Counting Made Simple Online Academy: https://www.macrocountingmadesimple.com/ Website: www.juliealedbetter.com

If you feel like getting enough protein is a constant struggle, you are not alone. I talk to women every single week who know protein matters for building muscle, staying full, and changing their body composition, but actually hitting their target feels overwhelming. In this episode, I'm breaking down why protein can feel so hard to prioritize and how to make it doable in your real life. I walk you through the three biggest barriers I hear all the time: not liking protein-rich foods, feeling uncomfortably full when you try to eat more, and believing protein is too expensive. I also share practical, realistic solutions for each one and give you a behind-the-scenes look at what a normal week of hitting your protein goal can actually look like, including busy mornings, takeout nights, and imperfect days. This conversation is about consistency and sustainability, not perfection. Here is what you will learn: • Why protein should be your top macro priority • How to find protein sources you genuinely enjoy • Ways to prepare protein so you do not get bored • How to spread protein throughout the day to avoid feeling overly full • When liquid protein can be helpful • Budget-friendly protein options that support your goals • What a realistic week of hitting your protein target actually looks like If you want to keep learning, I think you'll also love Episode 325: Why You Need Protein to Build the Body You Want, and Episode 371: 8 High Protein Recipes for Hitting Your Macros. If this episode encouraged you, make sure you're following the podcast so you never miss a new one. And if you found it helpful, I would love for you to leave a quick review or share it with a friend who is trying to figure out her nutrition. If you want to stop guessing how much protein you should be eating, head to macrocountingmadesimple.com and get your personal numbers calculated inside Macro Counting Made Simple. And if you're looking for structured workouts to pair with your nutrition, check out Movement With Julie at sale.movementwithjulie.com. If you want more from me, be sure to check out…  Follow me on Instagram: @juliealedbetter | @embraceyourreal | @movementwithjulie Movement With Julie | App: https://sale.movementwithjulie.com/ Macro Counting Made Simple Online Academy: https://www.macrocountingmadesimple.com/ Website: www.juliealedbetter.com

If you're a mom wondering when you should start tracking macros, this episode is for you. I get this question all the time, especially from new moms who want structure but are unsure if this is the right season. In this bonus episode, I walk you through three honest questions to ask yourself before you start tracking so you can decide if it will support you right now. I talk about whether you're past the early healing phase postpartum, whether you truly have the mental bandwidth to track consistently, and how to tell if tracking will feel supportive instead of stressful. Macro counting is an amazing tool, but timing matters. Here are the three questions I break down: • Am I past the healing phase? • Do I have the mental bandwidth? • Will this add support to my life right now? If you are ready for structure, you can learn more about Macro Counting Made Simple at macrocountingmadesimple.com. And if this episode gave you clarity, make sure you're following the podcast and share it with another mom who needs this conversation. If this episode resonated with you, I also recommend listening to The Do's and Don'ts of Nourishing Your Body Postpartum, which I've linked in the show notes. It will give you even more clarity on how to fuel your body well in this season. If you want more from me, be sure to check out…  Follow me on Instagram: @juliealedbetter | @embraceyourreal | @movementwithjulie Movement With Julie | App: https://sale.movementwithjulie.com/ Macro Counting Made Simple Online Academy: https://www.macrocountingmadesimple.com/ Website: www.juliealedbetter.com

If you've been having one of those seasons where getting dressed feels frustrating, the mirror feels loud, or you keep comparing yourself to who you used to be, this episode is for you. Body confidence is not something you unlock once and keep forever. Some days feel steady and grounded. Other days feel heavy and discouraging. That does not mean you are failing. It means you are human. In this episode, I'm sharing my best reminders for building body confidence in real life, not in a "someday when I look different" way, but right now. We talk about giving yourself permission to be where you are, stopping the habit of putting your life on hold, reframing the pressure around your body, shifting your self-talk, and creating practical changes that help you feel supported instead of critical. This conversation is about rebuilding trust with yourself and learning how to live fully in the body you have today. Here's what you'll learn: • Why struggling with body confidence does not mean you are failing • How waiting to love yourself keeps you from living your life • Why your body is not the problem, even if it feels that way • The impact of your internal self-talk and how to shift it • Why clothes should fit your body, not the other way around • How curating your social media feed affects your confidence • The power of celebrating what your body has carried you through • Why confidence can begin with neutrality instead of love • The reminder that you are allowed to take up space If you're ready to build strength in a way that supports your body instead of punishing it, the Movement With Julie app gives you structured, approachable strength training designed to help you feel strong from the inside out. If this episode resonated, you may also enjoy: Episode 491: 9 Small Wins You Can Start Celebrating Today https://www.juliealedbetter.com/embrace-your-real/9-small-wins-you-can-start-celebrating-today  If you want more from me, be sure to check out…  Follow me on Instagram: @juliealedbetter | @embraceyourreal | @movementwithjulie Movement With Julie | App: https://sale.movementwithjulie.com/ Macro Counting Made Simple Online Academy: https://www.macrocountingmadesimple.com/ Website: www.juliealedbetter.com

For years, I believed rest was something you earned. I thought I had to work hard enough, prove I was disciplined enough, and hit the next goal before I was "allowed" to slow down. In this bonus episode, I'm sharing the permission I wish someone had given me sooner and the lesson I had to learn the hard way when my body finally forced me to stop. This conversation is personal and honest. I talk about how hustle culture shaped my relationship with rest, what happened when I kept pushing through exhaustion, and how everything shifted when I finally gave myself permission to slow down. If you have been waiting to feel ready before resting, eating more, saying no, or prioritizing yourself, this episode is your reminder that you do not need to wait. Here is what I share in this episode: • Why I believed rest had to be earned • How constantly pushing started impacting my energy, mood, and cycle • The mindset shift that changed how I see recovery • Why rest supports progress instead of slowing it down • The question you need to ask yourself about permission • Practical steps to start giving yourself permission today If this episode gave you something you needed to hear, make sure you are following the podcast so you do not miss future episodes. And if someone in your life needs this reminder, send it to her. If you are ready to build strength in a way that supports your body instead of breaking it down, you can learn more about Movement With Julie at movementwithjulie.com. If you want more from me, be sure to check out…  Follow me on Instagram: @juliealedbetter | @embraceyourreal | @movementwithjulie Movement With Julie | App: https://sale.movementwithjulie.com/ Macro Counting Made Simple Online Academy: https://www.macrocountingmadesimple.com/ Website: www.juliealedbetter.com

If you've ever started a new routine feeling super motivated, only to fall off a few weeks later and wonder why you cannot stay consistent, this episode is for you. Real life gets busy, motivation fades, and relying on willpower alone eventually becomes exhausting. The good news is there are ways to stay consistent that do not require you to feel fired up every day. In this episode, I'm sharing seven unconventional strategies that make consistency feel doable, even with a full schedule, low-energy seasons, and imperfect weeks. We talk about building systems that remove decision fatigue, setting up your environment so the right choice is the easy choice, simplifying habits so they actually stick, and using mindset tools that protect your progress when life happens. This conversation will help you stop starting over and start seeing results that come from steady, repeatable action. Here's what you'll learn: • Why systems matter more than goals for long-term results • How to remove barriers before they derail you • The best way to start small so habits become automatic • A simple rule that prevents one off day from turning into a lost week • How identity-based habits make consistency easier • How to stack habits onto routines you already do • Simple progress tracking that keeps you motivated without obsessing If you're listening and thinking, "Okay, I need help turning this into a real plan," this is exactly what Movement With Julie and Macro Counting Made Simple are designed to do. The workout structure is already built inside the app, and the nutrition framework inside MCMS gives you a clear, supportive system so you are not relying on motivation to make decisions every day. If you loved this episode, you may also enjoy: Episode 477: Mastering Nutrition Even on a Busy Schedule https://www.juliealedbetter.com/embrace-your-real/mastering-nutrition-even-on-a-busy-schedule If you want more from me, be sure to check out…  Follow me on Instagram: @juliealedbetter | @embraceyourreal | @movementwithjulie Movement With Julie | App: https://sale.movementwithjulie.com/ Macro Counting Made Simple Online Academy: https://www.macrocountingmadesimple.com/ Website: www.juliealedbetter.com