The Inner Power Podcast

🦋 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Work with me⁠⁠⁠⁠⁠⁠SummaryJulz emphasizes the critical importance of sleep for overall health, longevity, and well-being. She breaks down the three core components of sleep: quality, quantity, and circadian rhythm and provides practical tools to optimize sleep starting tonight.Chapters00:00 The Importance of Sleep03:14 Understanding Sleep Quality and Quantity06:09 Circadian Rhythm: The Biological Clock09:04 Wind Down Routine: Preparing for Sleep12:12 Optimizing Sleep Environment and Supplements14:55 Sleep Quantity: How Much Do We Really Need?21:04 The Impact of Sleep on Health and Performance26:25 Final Thoughts on Prioritizing Sleep

🦋 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Work with me⁠⁠⁠⁠⁠⁠SummaryJulz discusses the limitations of intuitive eating for women with specific fitness goals, emphasizing the importance of tracking and awareness in nutrition to support body recomposition, muscle building, and overall health.Chapters00:00 Introduction to Intuitive Eating and Its Misconceptions03:23 Understanding Intuitive Eating: The Framework and Its Limitations06:26 The Importance of Tracking: Personal Experiences and Insights12:15 The Consequences of Under Eating and Nutritional Awareness17:03 The Role of Protein and Blood Sugar Stability22:59 Moving Towards a Balanced Approach: Tracking and Intuition

Natural Cycles Code🦋 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Work with me⁠⁠⁠⁠⁠⁠SummaryThis episode demystifies the female menstrual cycle, emphasizing the importance of understanding cycle phases, tracking body temperature and LH levels, and using this knowledge for health empowerment, conception, and natural birth control.Chapters00:00 Understanding the Female Cycle03:12 Phases of the Menstrual Cycle06:24 The Importance of Tracking Your Cycle09:12 Basal Body Temperature and Its Significance11:57 Using Technology for Cycle Tracking15:18 Combining Temperature and LH Tracking17:57 Cycle Syncing and Its Benefits20:49 Understanding Your Body and Health24:05 Empowerment Through Knowledge

🦋 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Work with me⁠⁠⁠⁠⁠⁠SummaryJulz explores the true foundations of self-confidence, emphasizing self-trust, consistent habits, and the importance of deep, meaningful reasons behind fitness goals. She discusses how confidence is built through small, daily actions and the significance of surrounding oneself with growth-oriented environments.Chapters00:00 Building Self-Confidence: The Real Foundations03:33 The Role of Self-Trust in Confidence06:28 Identifying Self-Sabotage and Breaking Patterns09:22 Radical Responsibility: Your Role in Change12:11 The Reflection of Habits on Confidence15:09 Balancing Push and Rest for True Self-Respect

🦋 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Work with me⁠⁠⁠⁠⁠⁠SummaryJulz discusses how weekend planning and structure are crucial for maintaining health and fitness goals. She emphasizes the importance of intentionality, control, and reflection to prevent weekend slip-ups and build sustainable habits.Chapters00:00 Understanding Weekend Challenges10:10 The Importance of Planning Ahead19:57 Strategies for Weekend Success

🦋 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Work with me⁠⁠⁠⁠⁠⁠ SummaryJulz shares her comprehensive summer fitness playbook, focusing on practical steps to lose fat, build muscle, and feel great by summer 2026. She emphasizes tracking, nutrition, strength training, and consistency for sustainable results.Chapters00:00 Introduction and personal excitement for spring00:27 Overview of the Summer 2026 Playbook00:56 Key habits for fat loss and muscle building01:22 Importance of personalized coaching and nuance02:19 Tracking food and increasing awareness03:18 Protein intake: how much and quality matters04:41 Adding fruits, vegetables, and fiber for gut health08:05 Strength training: frequency and progression10:03 Increasing daily steps and outdoor activity11:57 Calorie deficit: how to start and considerations14:21 Measuring progress beyond the scale17:04 Consistency over perfection and mindset18:30 Simplifying nutrition and fitness for results19:50 Layering habits and avoiding overwhelm20:43 Encouragement and next steps for listeners

🦋 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Work with me⁠⁠⁠⁠⁠⁠Julz shares her personal journey of 80 days alcohol-free, insights on mental resilience, and how abstaining from alcohol can enhance physical and mental well-being. She discusses the impact on energy, finances, and self-trust, offering practical tips for those considering similar lifestyle changes.Chapters00:00 Introduction to Sober Living05:05 Reflections on Vacation and Alcohol-Free Living10:10 The Impact of Alcohol on Health and Relationships14:57 Building Mental Resilience and Self-Respect17:19 Creating Supportive Environments and Boundaries

APPLY TO WIN FREE COACHING summaryIn this episode, Julz shares her personal journey through health and fitness, reflecting on her past obsession with achieving a 'dream physique' and the mental and physical toll it took on her. She emphasizes the importance of evolving fitness standards, focusing on sustainable practices, and the value of coaching and community support in achieving true wellness. Julz encourages listeners to rethink their goals and prioritize their overall well-being over mere aesthetics.Chapters00:00 Introduction and Personal Reflections02:54 The Pursuit of the 'Dream Physique'06:10 The Cost of Leanness: Mental and Physical Health09:03 Evolving Fitness Standards and Practices11:53 Building a Sustainable Lifestyle14:47 The Importance of Coaching and Community

🦋 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Work with me⁠⁠⁠⁠⁠⁠ SummaryIn this conversation, Julz discusses the three main health issues affecting women in 2026: undernourishment, disconnection, and being undermuscled. She emphasizes the importance of nourishment beyond just calories, the need for reconnection in a digitally dominated world, and the critical role of muscle building for overall health and longevity. Julz provides insights into how these factors contribute to women's health struggles and offers practical advice for improvement.Chapters00:00 The Real Health Issues of 202607:09 The Disconnection Dilemma11:47 The Importance of Muscle Building

🦋 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Work with me⁠⁠⁠⁠⁠⁠SummaryIn this episode, Julz discusses the often overlooked sacrifices associated with health and fitness, emphasizing that comfort comes at a cost. She explores the psychological barriers to change, the importance of intentional discomfort, and how our identity is shaped by our choices. Julz provides actionable steps to embrace discomfort and highlights the role of neuroplasticity in developing discipline. Chapters00:00 The Cost of Comfort: Understanding Sacrifice03:19 Pain vs. Possibility: The Motivation for Change06:28 Identity and Growth: The Real Cost of Staying the Same09:29 Steps to Embrace Discomfort for Growth12:17 Neuroplasticity: Training Your Brain for Discipline14:57 Taking Action: The Importance of Implementation

🦋 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Work with me⁠⁠⁠⁠⁠⁠🍗 Whole Food High Protein GuideSummaryIn this episode, Julz dives deep into the science of glute growth, debunking common myths and providing actionable strategies for effective training. She emphasizes the importance of understanding volume, progressive overload, recovery, and nutrition in achieving desired results. With a focus on quality over quantity, Julz shares her personal experiences and insights, guiding listeners on how to build strong, well-defined glutes through intentional programming and proper nutrition.Chapters00:00 Introduction to Glute Growth03:22 Understanding Volume and Effective Training06:43 Anatomy of the Glutes and Key Exercises09:28 Progressive Overload Explained12:44 Nutrition for Glute Growth15:36 The Importance of Recovery18:18 Hydration and Its Impact on Performance21:31 Final Thoughts on Building Strong Glutes

🦋 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Work with me⁠⁠⁠⁠⁠⁠SummaryIn this episode, Julzdives deep into the importance of gut health, particularly for women. She discusses the gut-brain axis, the influence of hormones on digestion, and practical habits to maintain a thriving gut. Julz emphasizes the significance of hydration, fiber intake, and the roles of probiotics and prebiotics in gut health. She also highlights how lifestyle choices, including stress management and nutrition, impact gut health and overall well-being.Chapters00:00 Introduction to Gut Health and Its Importance03:19 The Gut-Brain Axis and Hormonal Influence06:40 Impact of Stress on Gut Health09:38 The Role of Birth Control in Gut Health12:21 Practical Habits for Thriving Gut Health15:15 The Importance of Fiber and Hydration18:20 Prebiotics and Probiotics Explained21:13 Lifestyle Factors Affecting Gut Health

🦋 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Work with me⁠⁠⁠⁠⁠⁠SummaryIn this conversation, Julz discusses the balance between grace and discipline in personal growth. She critiques the overemphasis on grace in the 'soft girl era,' arguing that it can lead to a toxic mindset where individuals excuse their lack of effort. Julz emphasizes that discipline is a form of self-love and essential for achieving goals. She provides insights on navigating discomfort, the importance of consistency, and how to differentiate between genuine rest and avoidance. Ultimately, she advocates for a balanced approach that incorporates both grace and discipline to foster self-trust and personal development.Chapters00:00 The Epidemic of Over-Grace10:13 Discipline as Self-Love15:25 Navigating Discomfort and Consistency

❤️‍🔥⁠Learn More & Join Built For Better SummaryIn this episode, Julz discusses her evolution as a coach over the past four years, emphasizing the importance of adapting beliefs and practices in fitness and health. She highlights the significance of cardio for women's health, the balance between strength training and enjoyable movement, and the necessity of quality nutrition over mere quantity. Julz also addresses the complexities of caloric intake and the phased approach to fat loss, advocating for a sustainable and informed strategy in personal health journeys.Chapters00:00 Introduction to Coaching Evolution03:20 The Importance of Cardio in Women's Health06:25 Strength Training vs. Enjoyable Movement09:33 Quality Over Quantity: The Protein Debate12:32 Caloric Intake and Women's Health18:16 The Phased Approach to Fat Loss

❤️‍🔥Learn More & Join Built For Better SummaryIn this episode, Julz dives deep into the complexities of habit formation, emphasizing that the struggle many face with willpower and motivation often stems from an unsupportive environment rather than a lack of discipline. She discusses how our brains are wired to conserve energy, making it easier to swap habits rather than eliminate them entirely. Julz provides practical strategies for reducing resistance to positive habits and increasing resistance to negative ones, highlighting the importance of environmental cues and planning in achieving lasting change. By focusing on setting up our environments for success, she argues that we can make healthier choices more automatic and sustainable.Chapters00:00 Introduction to Willpower and Habit Formation02:03 The Limitations of Willpower04:22 Increasing Resistance for Negative Habits06:45 Visual Cues and Environmental Adjustments11:54 Auditing Your Habits for Success16:59 Creating a Supportive Environment for Change

🦋 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Work with me⁠⁠⁠⁠⁠⁠⁠Awareness & OriginWhat food rules did I grow up observing that I never consciously chose for myself?When did I first learn that eating less was praised or rewarded?Reframing & Safety If my body believed food was always available, how would my behavior around food change?What does eating enough allow me to feel, do, or show up as that restriction never did?Breaking Scarcity ThinkingWhat foods feel “dangerous” to me, and what story have I attached to them? If I gave myself permission to eat these foods regularly, what fear comes up—and is it actually true?Building TrustWhat would it look like to prove to my body that it is safe to be fed consistently? How does balance feel in my body compared to restriction?SummaryIn this episode, Julz discusses the harmful resurgence of 'skinny talk' in social media and its detrimental effects on women's health and self-worth. She emphasizes the importance of nourishing the body, building a healthy relationship with food, and understanding the psychological impacts of societal pressures. Julz provides practical steps for listeners to cultivate a balanced approach to eating and self-acceptance, encouraging them to challenge harmful narratives and prioritize their well-being.Chapters00:00 The Resurgence of Skinny Talk03:21 The Impact of Skinny Talk on Women's Health06:32 Building a Healthy Relationship with Food09:16 The Role of Social Media in Body Image12:24 Neuroplasticity and Food Beliefs15:20 Steps to Rebuild Trust with Food18:09 Creating Safety and Consistency in Eating21:21 The Importance of Awareness and Reflection

🦋 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Work with me⁠⁠⁠⁠⁠⁠⁠SummaryIn this episode of the Inner Power podcast, Julz discusses her personal philosophy on investing in health and wellness. She emphasizes the importance of prioritizing health-related expenses, such as coaching, comprehensive testing, high-quality foods, supplements, and fitness memberships. Julz shares her insights on how these investments can lead to significant improvements in overall well-being and personal growth, encouraging listeners to reflect on their own spending habits and values regarding health.Chapters00:00 New Year, New Perspectives on Health Investments05:11 The Value of Coaching and Mentorship09:46 Understanding Comprehensive Testing for Health15:08 Prioritizing Nutrition: High-Quality Foods18:53 The Role of Supplements in Health

🦋 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Work with me⁠⁠⁠⁠⁠⁠SummaryIn this episode, Julz explores the pervasive issue of comparison in the digital age, particularly how social media influences body image, identity, and personal goals. She discusses the evolutionary mismatch of our brains with modern social media, the subtle ways comparison manifests in our lives, and the detrimental effects it can have on mental health. Julz shares personal experiences and practical strategies for managing comparison, emphasizing the importance of self-connection and defining personal values. The episode concludes with a call to action for listeners to audit their social media consumption and prioritize their own well-being over societal expectations.Chapters00:00 Introduction to Comparison and Its Impact03:10 The Science Behind Comparison in the Digital Age05:57 The Effects of Social Media on Body Image and Identity08:48 Personal Experiences with Comparison and Social Media Boundaries12:04 Strategies for Managing Comparison and Reconnecting with Self14:46 Redefining Success and Health Beyond Comparison18:07 The Journey Back to Self and Authenticity20:58 Conclusion and Call to Action

🦋 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Work with me⁠⁠⁠⁠⁠⁠SummaryIn this episode, Julz reflects on her experiences in 2025, discussing the lessons learned and the personal growth achieved. She shares her intentions for 2026, focusing on self-care, emotional well-being, and challenging limiting beliefs. Julzalso highlights her favorite music, books, and self-care practices from the past year, encouraging listeners to embrace change and set clear intentions for the new year.Chapters00:00 Reflecting on 2025: A Year of Growth15:06 Embracing Change: Intentions for 202620:35 Favorites of 2025: Music, Books, and Self-Care31:50 Closing Thoughts: Setting Intentions for the New Year

🦋 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Work with me⁠⁠⁠⁠⁠⁠SummaryIn this podcast episode, Julz discusses the concept of the 'Great Lock-In' and why it can be misleading. She emphasizes the importance of sustainable change through daily habits rather than relying on motivation that fades. Julz advocates for a shift in identity as a more effective approach to personal growth, encouraging listeners to focus on consistent actions that align with their desired identity. She also highlights the significance of mindset in achieving health goals and creating a fulfilling life.Chapters00:00 The Great Lock-In: A Misguided Approach to Change03:19 Understanding Motivation and the Fresh Start Effect06:40 The Daily Lock-In: Building Sustainable Habits09:24 The Importance of Identity in Goal Setting12:16 Revisiting Goals and Creating Momentum15:36 Mindset: The Key to Lasting Change

🦋 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Work with me⁠⁠⁠⁠⁠⁠SummaryIn this episode, Julz reflects on her podcast journey over the past year, celebrating milestones, sharing audience insights, and discussing future plans. She highlights her growth in confidence and communication, the engagement from her audience, and the success of her top episodes. Julia expresses gratitude for her listeners and invites feedback on future topics and potential guests.Chapters00:00 Celebrating Podcast Milestones03:20 Podcast Growth and Audience Insights06:32 Top Episodes and Listener Engagement09:15 Future Plans and Guest Appearances

🦋 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Work with me⁠⁠⁠⁠⁠⁠🎥 Youtube Video Breakdown 🎡 Wheel Of LifePrompts What moments this year allowed you to feel the most alive? What comes to mind?What lessons did this year teach you?What do you want to let go of before stepping into 2026?Who are the people you couldn’t get through this year without?What challenges made you stronger this year?What small joys can be carried through?What growth are you proud of, even if no one noticed?How can you continue to grow into the next level of you in 2026?How can you continue to honour and respect who you are in your heart and your core values?SummaryIn this episode, Julz celebrates the 50th episode of her podcast and reflects on her journey. She dives deep into the importance of goal setting, particularly for women, emphasizing the need for clarity, intention, and reflection. Julz discusses the significance of yearly reflection, the Wheel of Life as a tool for assessing life balance, and the neuroscience behind effective goal setting and visualization. She encourages listeners to break down their goals into manageable actions and to regularly review and adapt their goals to align with their evolving identities. The episode concludes with a reminder to celebrate progress and embrace the journey of personal growth.Chapters00:00 Celebrating 50 Episodes and Podcast Journey01:33 The Importance of Goal Setting for Women03:40 Yearly Reflection: The Key to Effective Goal Setting06:30 Utilizing the Wheel of Life for Clarity10:09 Breaking Down Goals: From Outcome to Process12:03 The Neuroscience of Visualization and Vision Boards18:06 The Power of a Word of the Year19:36 Adapting Goals: The Importance of Flexibility23:40 Creating Sustainable Change Through Action26:35 Celebrating Progress and Mindset Shifts

🦋 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Work with me⁠⁠⁠⁠⁠⁠Prompts: How do I genuinely feel physically, mentally, and emotionally the morning after I drink?Am I drinking because I truly want to, or because of routine, pressure, or the environment I am in?Does alcohol support me or pull me away from the version of myself I am trying to step into?If I chose to drink less or not drink at all, what would become possible for my health, my goals, my energy, or my confidence?SummaryIn this episode, Julz explores the complex relationship women have with alcohol, emphasizing the importance of understanding its effects on health, fitness, and overall well-being. She discusses the science behind alcohol as a macronutrient, its impact on metabolism, sleep, and cravings, and how it can disrupt hormonal balance and gut health. Julz encourages listeners to cultivate a balanced relationship with alcohol, focusing on awareness and intentional choices rather than perfection. She provides practical tips for making empowered decisions about drinking, highlighting the importance of self-awareness and aligning choices with personal goals.Chapters00:00 Understanding Alcohol's Impact10:49 Cultivating a Balanced Relationship with Alcohol

BLACK FRIDAY PROMOS ARE LIVE 🔥Apply for 1:1 Coaching HERE DM "BF" on Instagram HERE to learn more Live until Sunday, Nov 30th ‼️In this episode of the Inner Power podcast, Julz explores the complexities of the 'soft girl era' and its impact on personal identity and ambition.She discusses her journey through the allure of a softer lifestyle, the challenges of finding balance between discipline and relaxation, and the importance of hard work in achieving goals. Julz emphasizes that one can embody both softness and strength, and encourages listeners to embrace their full selves without succumbing to societal pressures.Chapters00:00 Introduction to the Soft Girl Era02:49 The Allure and Reality of the Soft Girl Aesthetic05:57 Finding Balance: The Pendulum Effect08:49 Embracing Duality: Softness and Structure12:01 The Importance of Hard Work and Authenticity15:06 Coaching Announcement and Conclusion

🦋 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Work with me⁠⁠⁠⁠⁠⁠In this episode, Julz discusses the essential components of changing body composition, focusing on nutrition, training intensity, sleep, stress management, and tracking progress. She emphasizes the importance of quality nutrition over mere caloric tracking, the necessity of lifting weights for muscle definition, and the critical role of recovery in achieving fitness goals. Julz also highlights the benefits of walking and strength training, encouraging listeners to take action towards their fitness journey.Chapters00:00 Introduction and Overview of Body Composition03:20 The Importance of Nutrition in Body Composition06:32 Training Intensity and Its Role in Muscle Building09:14 Sleep, Stress Management, and Recovery12:25 Tracking Progress and Non-Scale Victories15:07 Walking, Lifting, and Sustainable Fitness Plans

🦋 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Work with me⁠⁠⁠⁠⁠⁠In this episode, Julz discusses the essential mindsets and habits that have contributed to her success in both her health and fitness journey and her entrepreneurial endeavors. She emphasizes the importance of sacrifice, time management, setting boundaries, and the value of delayed gratification. Julz shares her personal strategies for maintaining productivity and mental health, including the use of Google Calendar, strict phone boundaries, and the significance of high standards and accountability in achieving goals. She concludes by highlighting the reality behind success, encouraging listeners to embrace discomfort and commit to their growth.Chapters00:00 Introduction and Purpose of the Episode01:32 The Importance of Sacrifice in Pursuing Goals05:18 Establishing Boundaries for Productivity08:36 The Role of Google Calendar in Time Management11:01 Maintaining Phone Boundaries and Offline Time12:00 Prioritizing Delayed Gratification14:41 Setting High Standards and Accountability17:02 Walking the Walk: Leading by Example19:17 The Reality of Hard Work Behind Success

🦋 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Work with me⁠⁠⁠⁠⁠⁠⁠⁠⁠✨ BRAVING Prompts In this episode, Julz delves into the importance of self-trust and acceptance, exploring how our relationship with ourselves is influenced by societal pressures and social media. She emphasizes the need for authenticity and emotional connection, while also discussing practical techniques for building self-trust and regulating our nervous systems. The conversation highlights the significance of celebrating small wins and shifting from a gap mentality to a gain mentality in personal growth.Chapters00:00 Introduction to Self-Trust and Acceptance03:17 The Impact of Social Media on Self-Perception06:29 Authenticity and Self-Expression09:19 Building Self-Trust Through Small Actions12:21 Understanding and Regulating Emotions14:58 Nervous System Regulation Techniques18:15 Practical Steps to Enhance Self-Trust21:03 Celebrating Progress and Building Confidence

🦋 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Work with me⁠⁠⁠⁠⁠⁠⁠⁠In this episode, Julz discusses the significance of circadian and infradian rhythms, particularly for women. She explains how these rhythms affect sleep, hormones, and overall health. The conversation emphasizes the importance of aligning daily routines with these natural rhythms to improve well-being, especially during the winter months. Practical tips for maintaining a consistent sleep schedule, managing light exposure, and creating a conducive sleep environment are provided, along with insights into how disruptions can impact health.Chapters00:00 Understanding Circadian and Infradian Rhythms03:34 The Impact of Sleep Timing on Hormones06:21 Supporting Your Circadian Rhythm in Winter10:00 Practical Tips for Daily Routine15:17 The Importance of Consistency in Sleep19:58 Creating a Restful Sleep Environment

🦋 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Work with me⁠⁠⁠⁠⁠⁠⁠⁠In this episode, Julz discusses the importance of consistency over motivation in health and fitness journeys. She emphasizes that while motivation can spark initial action, true progress comes from establishing and maintaining a routine. Julz addresses the common pitfalls of shiny object syndrome, where women jump from one trendy program to another, and highlights the need to embrace the 'boring' aspects of routines as they lead to mastery and sustainable results. She encourages listeners to reframe their perception of boredom as a form of freedom that allows for mental clarity and focus on long-term goals.Chapters00:00 The Myth of Motivation03:23 The Power of Consistency06:18 Reframing Boring as Freedom09:33 Building Self-Trust Through Routine12:21 Injecting Novelty into Consistency15:36 Embracing the Boring for Long-Term Success

🦋 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Work with me⁠⁠⁠⁠⁠⁠⁠📲 MFP Video Breakdown SummaryIn this episode, Julz shares her journey of returning to tracking macros after a two-year hiatus. She discusses the reasons behind her decision, the importance of understanding protein intake, and how tracking can help maintain healthy habits. Julz emphasizes the significance of meal prep, flexibility during weekends, and the need for intentionality in nutrition. She also reflects on the power of self-trust and the validation she feels from her progress, encouraging listeners to approach tracking with a healthy mindset.Chapters00:00 Revisiting My Fitness Journey03:13 The Importance of Tracking Macros06:01 Understanding Protein Intake08:44 Navigating Weekends and Flexibility11:53 The Role of Meal Prep in Tracking14:57 Adjusting Nutritional Ratios18:06 The Power of Self-Trust and Tracking20:43 Final Thoughts on Nutrition and Tracking

🦋 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Work with me⁠⁠⁠⁠⁠⁠SummaryIn this episode, Julz discusses how to navigate the holiday season without falling into the all-or-nothing trap. She emphasizes the importance of connection and wellbeing during the holidays, sharing strategies for maintaining health and fitness while enjoying festive gatherings. Julz highlights the significance of mindset shifts, planning ahead, and balancing enjoyment with health goals. The conversation encourages listeners to embrace the holiday spirit while staying mindful of their choices, ultimately reinforcing that progress is built one choice at a time.Chapters00:00 Navigating the Holiday Season Mindfully01:25 The Importance of Connection and Wellbeing03:43 Strategies for Staying on Track08:23 Mindset Shifts for Holiday Success12:04 Balancing Enjoyment and Health16:40 Embracing the Holiday Spirit

🦋 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Work with me⁠⁠⁠⁠⁠In this episode, Julz discusses the impact of seasonal changes on mood and energy, particularly as we transition into fall and winter. She emphasizes the importance of understanding these shifts and provides practical strategies for maintaining energy, boosting mood, and supporting immune health during the colder months. Julz shares insights on nutrition, the significance of vitamin D, and the benefits of creating cozy routines. The episode concludes with a call to action for listeners to develop their own seasonal support plans and to romanticize their daily rituals for a more enjoyable experience during the fall and winter seasons.Chapters00:00 Embracing Seasonal Changes03:19 Understanding Mood and Energy Shifts06:32 Strategies for Boosting Mood and Energy09:40 Nutrition and Immune Support12:18 Creating a Seasonal Support Plan15:33 Romanticizing Your Routines

🦋 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Work with me⁠⁠⁠⁠💗 FULL Masterclass SummaryIn this episode, Julz discusses the essential components of sustainable fat loss, emphasizing the importance of tracking food intake, understanding nutrition, and the role of resistance training. She introduces the concept of reverse dieting as a solution for those who have been under-eating and explains the psychological aspects of dieting. Julz shares client success stories and highlights the importance of having an exit strategy after a dieting phase to maintain results and avoid rapid weight regain.Chapters00:00 Introduction to Sustainable Fat Loss02:59 The Importance of Tracking and Mindset06:11 Understanding Nutrition and Energy Balance08:57 The Role of Resistance Training and Daily Movement12:14 The Concept of Reverse Dieting15:07 Metabolic Adaptation and Its Implications17:52 The Psychological Aspects of Dieting20:41 The Importance of an Exit Strategy23:51 Client Success Stories and Practical Applications

💗 Donate to Support Breast Cancer In this birthday episode, Julz reflects on her past year, sharing personal growth experiences, challenges, and highlights. She introduces her '30 before 30' list, discussing intentions for travel, personal development, and lifestyle changes. Julz emphasizes the importance of setting goals while allowing for flexibility and growth, encouraging listeners to create their own lists. The episode is a lighthearted exploration of aspirations and the joy of living intentionally.Chapters00:00 Celebrating Growth and Reflection05:08 Setting Intentions: The 30 Before 30 List10:05 Travel Aspirations and Personal Adventures14:46 Personal Development and Future Goals19:51 Creating a Cozy Home and Lifestyle25:05 Embracing Fun and Lightheartedness

📲 Apply for Built for Better🔥 30 Day. $100 Off. 1:1 Coaching Program ‼️ Enrolment Closes Friday Sept 12th In this conversation, Julz emphasizes the importance of systems over motivation in achieving personal goals. She discusses how motivation is fleeting and how effective systems can create consistency and success. Julialz explains the habit loop, the significance of cues and rewards, and how identity plays a crucial role in habit formation. She also highlights the need for flexibility within systems and how embracing routines can lead to a sense of freedom. Chapters00:00 The Power of Systems Over Motivation03:13 Building Effective Systems for Success06:08 Understanding the Habit Loop09:13 Creating Cues and Rewards for Habits12:00 The Importance of Flexibility in Systems15:11 Finding Freedom in Routine17:44 Embracing Novelty Within Structure20:12 Transforming Your Life with Coaching

🦋 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Work with me⁠⁠⁠SummaryIn this episode of the Inner Power podcast, Julz discusses the all or nothing mindset that often hinders women's health and fitness journeys. She explores the psychological roots of this mindset, including perfectionism and fear of failure, and emphasizes the importance of finding balance in the gray zone. Julz provides practical tools for building self-trust, taking messy action, and setting specific intentions to foster consistency and long-term success. The conversation highlights that perfection is not necessary for progress, and that small, imperfect actions can lead to significant transformation.Chapters00:00 Understanding the All or Nothing Mindset05:28 The Science Behind Our Thinking11:08 Building Self-Trust and Flexibility16:10 Taking Messy Action for Progress19:52 The Power of Specific Intentions

🔗 Download the Guide 🦋 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Work with me⁠⁠In this episode, Julz discusses the importance of understanding the menstrual cycle, particularly the luteal phase, and how it affects women's physical and emotional well-being. She shares personal insights on navigating this phase with compassion, adjusting workout expectations, and prioritizing nutrition and self-care. Julz emphasizes the significance of listening to one's body and embracing the natural fluctuations of the cycle to foster a healthier mindset and lifestyle.Chapters00:00 Understanding the Menstrual Cycle and Self-Care03:18 Navigating the Luteal Phase: Hormonal Changes and Their Effects06:07 Adjusting Fitness and Nutrition During the Luteal Phase09:22 Mental Health and Self-Compassion in the Luteal Phase12:08 Setting Boundaries and Prioritizing Rest15:23 Embracing the Cycle: Thriving with Hormonal Fluctuations

🦋 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Work with me⁠⁠In this episode, Julz discusses the interplay between strength training and Pilates, debunking common myths about muscle building and the benefits of both practices. She emphasizes the importance of strength training for women, particularly for longevity and overall health, while also highlighting the unique benefits of Pilates. The conversation encourages listeners to embrace a balanced fitness approach that incorporates both methods for optimal results.Chapters00:00 Introduction to Strength and Pilates02:31 Debunking Myths: Pilates vs. Weightlifting06:31 The Science of Strength Training10:15 The Importance of Muscle for Longevity14:26 Benefits of Combining Strength and Pilates18:04 Conclusion: Finding Your Unique Fitness Path

🦋 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Work with me⁠✍🏻 Energy Drainers & Givers Examples In this episode of the Inner Power podcast, Julz discusses the common feeling of being stuck in health and fitness journey. She explores the reasons behind this plateau, emphasizing the importance of understanding one's motivations and the impact of habits on progress. Julz introduces the concepts of 'away from' and 'towards' motivation, highlighting the need for clarity and intentionality in creating change. She provides practical strategies for identifying energy drainers, building self-trust, and breaking negative habit loops. Chapters00:00 Feeling Stuck in Your Health Journey03:24 Understanding Your Motivation: Pain vs. Pleasure06:37 Identifying Habits Holding You Back09:27 Creating Momentum Through Clarity and Planning12:12 Breaking the Habit Loop15:04 The Importance of Intentionality in Change18:22 Reconnecting with Your Why21:14 Final Thoughts and Support

🩸 Blood Sugar Masterclass 🧬 Glycemic Index of Foods 🦋 ⁠⁠⁠⁠⁠⁠⁠⁠⁠Work with meIn this podcast, Julz discusses the critical importance of blood sugar balance for overall health and wellness. She explains how blood sugar levels are influenced by various factors, including nutrition, lifestyle, and stress. The conversation emphasizes the need for a balanced diet rich in whole foods, the impact of lifestyle choices on blood sugar management, and practical strategies for maintaining stable blood sugar levels. Julz also highlights the connection between blood sugar and hormonal health, particularly in women, and offers actionable tips for listeners to improve their blood sugar balance.Chapters00:00 Understanding Blood Sugar Balance09:55 The Role of Nutrition in Blood Sugar Management19:34 Impact of Lifestyle Factors on Blood Sugar23:25 Strategies for Maintaining Balanced Blood Sugar

🦋 ⁠⁠⁠⁠⁠⁠⁠⁠⁠Work with me"Consistency always freaking wins."In this episode, Julz shares her personal reflections and key learnings from the year, focusing on themes of personal growth, emotional health, relationships, joy, and spirituality. She emphasizes the importance of mindset, the value of consistency, and the need for self-reflection in achieving personal goals. Julz also discusses the significance of emotional connections and the role of faith in navigating life's challenges.Chapters00:00 Personal Reflections and Goal Setting03:13 Mindset and Personal Growth Insights06:05 Emotional Health and Relationships13:51 Joy, Play, and Fulfillment20:58 Faith, Spirituality, and Life Lessons

🔗 Natural Cycles Code🩸 Get In Flow Guide🦋 ⁠⁠⁠⁠⁠⁠⁠⁠⁠Work with meIn this episode, Julz discusses the often misunderstood topic of PMS, emphasizing that severe symptoms are not a normal part of being a woman. She explores the signs of hormonal imbalance, the importance of tracking menstrual cycles, and how nutrition plays a crucial role in managing PMS. Julz also addresses PMDD, shares dietary strategies, herbal remedies, and lifestyle adjustments that can help alleviate symptoms, and highlights the significance of self-care and stress management in achieving hormonal balance.Chapters00:00 Introduction and Personal Update00:28 Understanding PMS: Myths and Realities01:55 Signs of Hormonal Imbalance03:42 The Luteal Phase and Its Importance06:57 The Importance of Tracking Your Cycle09:13 Nutrition's Role in PMS Management11:27 Addressing PMDD and Severe Symptoms13:09 Dietary Strategies for Hormonal Balance15:27 Herbal Remedies and Lifestyle Adjustments17:50 Stress Management and Self-Care20:40 Empowerment Through Understanding Your Cycle

🎉APPLY to win 6 months of FREE 1:1 Nutrition & Fitness Coaching *Applications Close Tuesday July 15th at 12pm SummaryIn this episode, Julz explores the profound impact of community and human connection on personal growth and transformation. She discusses the biological underpinnings of our need for connection, the importance of surrounding ourselves with supportive individuals, and the dangers of negative influences. Through personal anecdotes and scientific research, Julz emphasizes that our environment shapes our behavior, mindset, and ultimately our potential. She encourages listeners to seek out communities that align with their values and aspirations, highlighting the role of accountability and support in achieving goals.Chapters00:00 The Power of Community and Connection05:39 Biological Foundations of Social Interaction10:19 Personal Experiences with Community15:20 Building and Sustaining Supportive Networks20:23 The Impact of Environment on Personal Growth25:06 Invitation to Join a Transformative Community

✍🏻 Stress Prompts🦋 ⁠⁠⁠⁠⁠⁠⁠⁠Work with me"90% of serotonin is produced in your gut."In this conversation, Julz explores the intricate relationship between stress and gut health, emphasizing the role of the vagus nerve and the gut-brain axis. She discusses various types of stress, their physiological impacts, and how chronic stress can lead to digestive issues and mental health challenges. Julz also shares practical techniques for managing stress and building resilience, highlighting the importance of mindfulness, healthy habits, and understanding the body's responses to stress.Chapters00:00 Introduction to Stress and Gut Health03:28 Understanding Stress Responses06:28 The Gut-Brain Connection09:34 The Role of the Vagus Nerve12:24 Impact of Stress on Gut Health15:39 Techniques for Stress Management18:12 The Interconnectedness of Gut and Skin Health21:17 Summary and Key Takeaways

💌 Join My Email List 🦋 ⁠⁠⁠⁠⁠⁠⁠Work with meIn this episode, Julz shares her monthly report, discussing her recent reading adventures, meal prep strategies, health priorities, and personal growth tips. She emphasizes the importance of self-care, mental health, and the joy of reading diverse genres. Julz also shares her favorite products and practices that enhance her daily life, encouraging listeners to embrace their own journeys of growth and wellness.Chapters00:00 Introduction and Monthly Report Overview00:58 Diving into Reading: Julia's Book Recommendations10:42 Nutrition and Meal Prep Insights14:07 Prioritizing Health and Wellness15:33 Unplugging and Mental Health Strategies17:17 Skincare and Self-Care Practices18:39 Obsessions and Recommendations26:54 Personal Growth and Financial Tips

🦋 ⁠⁠⁠⁠⁠⁠⁠Work with meIn this episode, Julz explores the concept of balance in health and wellness, emphasizing that true balance is not about achieving perfect equilibrium in all areas of life but rather about aligning with one's current needs and circumstances. She discusses the importance of understanding personal seasons of life, the dangers of the all-or-nothing mindset, and the need for clarity and intention in achieving a sustainable balance. Julz also addresses the toxicity of misinterpreted balance, which can lead to avoidance and stagnation, and encourages listeners to cultivate a personal definition of balance that feels good and supports their goals.Chapters00:00 Understanding Balance: A Deep Dive05:55 The Toxicity of Misunderstood Balance11:52 The All or Nothing Mindset and Balance17:51 Finding Your Personal Balance

🦋 ⁠⁠⁠⁠⁠⁠Work with me"You cannot heal in hustle mode."In this episode, Julz explores the concepts of masculine and feminine energy, discussing their definitions, impacts on daily life, and the importance of balance. She shares her personal experiences with overemphasizing masculine energy, leading to burnout and disconnection. Julz emphasizes the significance of nervous system regulation and how embracing feminine energy can lead to healing and healthier relationships. The conversation encourages listeners to cultivate awareness of their energy dynamics and take actionable steps towards balance.00:00 Understanding Masculine and Feminine Energy02:57 The Impact of Overemphasis on Masculine Energy05:46 Personal Journey: Balancing Energies08:46 The Role of Nervous System Regulation11:46 Healing Through Feminine Energy14:45 Attracting Healthy Relationships17:46 Finding Balance in Life20:45 Cultivating Awareness and Action

🦋 ⁠⁠⁠⁠⁠⁠Work with meIn this episode, Julz discusses the critical differences between fat loss and weight loss, emphasizing the importance of focusing on fat loss for sustainable health and fitness. She outlines effective strategies for achieving fat loss, including strength training, proper nutrition, and the significance of muscle in metabolism. Julz also highlights the necessity of preparing for a caloric deficit, the importance of a reverse diet, and who should or shouldn't enter a dieting phase. The conversation concludes with a holistic approach to tracking progress and fostering a positive relationship with food and body image.Chapters00:00 Understanding Fat Loss vs. Weight Loss02:54 The Importance of Sustainable Fat Loss Strategies06:12 Building Muscle for Long-Term Health08:54 Entering a Caloric Deficit: Preparation is Key11:54 Navigating the Fat Loss Phase15:04 The Importance of a Reverse Diet18:10 Identifying Good Candidates for a Fat Loss Phase20:55 Who Should Avoid a Dieting Phase?23:51 Tracking Progress Beyond the Scale26:55 The Holistic Approach to Fat Loss

🦋 ⁠⁠⁠⁠⁠Work with me✍🏻 ⁠Prompts⁠In this podcast episode, Julz explores the critical relationship we have with ourselves, emphasizing the importance of self-love, self-trust, and self-care. She discusses how our inner dialogue shapes our experiences and relationships, the impact of social media on self-perception, and the necessity of setting boundaries. Julz also highlights the significance of nourishing our bodies and minds, understanding body image, and creating lasting change through education and awareness. The episode concludes with practical strategies for self-care and reflection on personal growth.Chapters00:00 The Importance of Self-Relationship03:10 Self-Criticism and Its Impact05:51 Building Self-Trust and Connection08:57 Setting Boundaries and Prioritizing Self-Care11:48 The Role of Social Media in Self-Perception14:51 Understanding Body Image and Self-Respect18:02 Nourishing the Body and Mind20:51 Creating Lasting Change Through Education23:56 Practical Strategies for Self-Care26:47 Reflecting on Personal Growth and Identity

✍🏻 Stress Prompts🦋 ⁠⁠⁠⁠Work with me⁠⁠⁠⁠In this episode, Julz shares her personal skin journey, detailing her struggles with acne and the various treatments she tried over the years. She emphasizes the importance of addressing underlying stress and nervous system regulation as key factors in skin health. Julz discusses the emotional aspects of her journey, the significance of nutrition and gut health, and the necessity of building healthy habits for overall well-being. She concludes with insights on self-care and the interconnectedness of mental and physical health.Chapters00:00 Introduction to the Skin Journey02:32 The Impact of Hormonal Changes on Skin06:13 Navigating the Challenges of Acne10:18 The Role of Stress and Nervous System in Skin Health14:31 Emotional Healing and Self-Care Practices20:30 Dietary Changes and Their Effects on Skin25:23 Understanding Gut Health and Stress Connection30:13 Final Thoughts and Encouragement