Night Shift Survival Guide: 10 tips to stay healthy!

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: @juliexfittcoaching: 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: @juliexfitYT: @juliexfitt

LETS TALK ABOUT UPF'S!!! Where to find me: IG: @juliexfit TT: @juliexfit YT: @juliexfittStudies discussed:Definition & scope: NOVA classification (Monteiro et al.), FAO brief; U.S. intake data (Steele et al., BMJ Open). PubMed+2Open Knowledge FAO+2Overeating on UPFs: NIH inpatient RCT (Hall et al., Cell Metabolism 2019) + summaries. Cell+1Eating rate/texture mechanism: analyses noting higher energy intake rate on UPF menus. ScienceDirectDepression risk: JAMA Network Open 2023 cohort; Harvard summary; umbrella review in BMJ 2024. JAMA Network+2Harvard Chan School of Public Health+2Glycemic swings & mood: Women’s Health Initiative analyses (Gangwisch et al.). PMCMicrobiome & sweeteners: Suez et al. (Nature 2014) + 2024 review. PubMed+1Hyper-palatable foods criteria: Fazzino et al. (Obesity 2019). PubMedDyes & behavior: FDA/OEHHA & meta-analyses showing small effects in susceptible kids. U.S. Food and Drug Administration+1Adolescents & mental health behaviors: Prospective Canadian cohort on sugary drinks & mental health. CDCHuberman 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: @juliexfittwebsite: 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 overwhelmHow stress, perfectionism, and mental overload trigger paralysisScience backed tools to get back into motion... even when you don’t “feel like it”Small habits to rebuild confidence and consistency againA 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: @juliexfittcoaching: juliexfit.comprograms 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 goodYou’re not missing out when you choose alignment. You’re actually gaining energy, strength, and self-trust!!!!!!!!!!SOCIALS:IG: @juliexfitTikTok: @juliexfitYouTube: JuliexFittCOACHING: 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!!!