Why Walking Before vs. After Meals Changes Everything

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

Walking is one of the simplest habits you can build, but when you walk can make a real difference. In this episode, I break down the difference between walking before meals and walking after meals, and how each option can support your blood sugar, digestion, energy levels, and long-term results. You'll learn how a simple 10–15 minute walk can help your body use food as fuel and support consistency without adding stress to your routine. Here is what you will learn: • Why walking after meals can help stabilize blood sugar • How post-meal walks support digestion and energy levels • What walking before meals can do for appetite and fat burning • How to decide which option fits your goals • Simple ways to make walking a consistent habit If this episode was helpful, make sure to follow the podcast, leave a review, and share it with a friend who could use a simple way to move more. Want to pair your walking routine with structured strength training? 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

Today I want to talk about something that, once it clicks, is such a relief. Your training is not supposed to feel the same all the time. Even when you're consistent. Even when you're doing everything "right."   There are seasons where pushing feels amazing. There are seasons where holding steady is exactly what your body needs. And there are seasons where pulling back is actually what helps you move forward.   If you've ever noticed that some weeks you feel strong, energized, and excited to train, and other weeks the same workouts feel heavier or harder to get through, I want you to hear this clearly.   So today I'm keeping this really simple and really practical. We're talking about the three training phases every woman should cycle through, how to tell which one you're in, and why recovery is not optional if you want long-term results.   What's discussed Why your workouts are not supposed to feel the same all the time — and why fluctuations in strength and motivation are normal, not failure. How your body constantly gives you feedback through energy, recovery, hormones, stress, and performance. Why staying in "push mode" year-round leads to plateaus, frustration, and burnout. The importance of cycling through three intentional training phases instead of training randomly. If this episode resonated, you may also enjoy: Episode 566: What Most Women Get Wrong About Progressive Overload Episode 263: How to Keep Yourself Challenged When You Don't Have Access to Other Weights Episode 555, 3 Reasons Why Your Maintenance Phase Isn't a Failure, It's a Strategy.   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 waiting to feel confident before you start the thing… this episode is your wake-up call. Whether it's the workout, the application, the unfiltered photo, or the hard conversation, so many of us put our lives on hold while we wait to feel "ready." The problem? That feeling rarely shows up first. In this episode, I'm sharing what changed in my life when I stopped waiting for confidence and started taking action scared. From launching this podcast to stepping on a WBFF stage, posting real photos, and building the Movement With Julie app, I walk you through the real-life moments where I chose action over hesitation, and how that decision completely transformed my self-trust, identity, and growth. This conversation will help you stop delaying your life and start building confidence the only way it's actually built: by doing. Here's what you'll learn: • Why confidence is built through action, not before it • How waiting to feel ready actually strengthens fear • The self-trust muscle you grow every time you act scared • Why exposure shrinks fear over time • How your identity shifts when you see yourself as someone who takes action • A simple question to ask yourself when you feel stuck • Practical examples of what "doing it scared" looks like in real life If this episode resonated, you may also enjoy: Episode 23: 5 Steps to Building Unshakeable Confidence https://www.juliealedbetter.com/embrace-your-real/5-steps-to-building-unshakeable-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

Hello, beautiful human. Today we're talking about that week before your period — when your workouts suddenly feel harder. The same weights feel heavier. Your energy dips. Your motivation feels shaky. And even though this happens every month, it can still catch you off guard. Here's what's actually going on: estrogen and progesterone begin to drop. That hormonal shift can impact your strength, recovery, mood, and overall resilience. Your body is simply changing gears. So when you try to push the same way you do during your higher-energy weeks and your body pushes back? That's not failure. That's feedback. In today's episode, we're breaking down what's happening and how to work with your body during this phase — so you can move forward without guilt, frustration, or feeling like you have to start over every single month. We're going to talk about:   • Why energy and strength can dip the week before your period • How to adjust your training in practical, realistic ways • Simple nutrition tweaks that support this phase • And how learning to work with your cycle builds consistency and body trust over time   And if you loved this episode, I think you'll also really enjoy this one. Episode 363: Navigating Your Fitness Journey According to Your Menstrual Cycle   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 ended a day feeling like nothing went according to plan, like you dropped every ball you were trying to juggle, or like you somehow failed at taking care of yourself even though you tried, this episode is for you. In this episode, I'm sharing a very honest heart-to-heart about those heavy days when motivation is low, energy is gone, and life feels overwhelming. I walk you through three grounding reminders I personally come back to when I feel stretched thin or disappointed in myself, along with simple, practical ways to steady yourself in the moment and keep moving forward without guilt or pressure. This conversation is about perspective, grace, and learning how to stay connected to your goals without tying your worth to perfect days or productivity. Here is what you will learn: • Why one hard day, week, or even month does not undo the progress you've already built • How unrealistic expectations quietly create feelings of failure • The difference between failing and simply being human • Why your worth has nothing to do with your output or consistency • Simple grounding tools to use when you feel overwhelmed • How to refocus on your deeper "why" during tough seasons • A gentle reminder for moms navigating survival-mode days If this episode resonated, you may also enjoy: Episode 280: 10 Truths About Your Self-Worth https://www.juliealedbetter.com/embrace-your-real/10-truths-about-your-self-worth 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