Fat loss is a phase, not a forever home. In this episode, Coach Julia wraps up September’s fat loss series with the truth about what happens after you diet and why the real magic happens when you stop chasing smaller and start fueling your body again.

This is the transition episode you need before we dive into Maintenance Month in October. Because fat loss gets you results, but maintenance is where you keep them.

👉 Join the 6-Week Shred: fitwellweb.com/6-week-shred
👉 Connect with Julia on Instagram: @‌fitwellweb
🌐 Learn more or apply for coaching: www.fitwellweb.com

In this episode, Coach Julia breaks down what exercise really does (and doesn’t do) when it comes to fat loss. From whether you should count exercise calories, to what kind of training actually preserves muscle, to the truth behind “toning up”. You’ll learn how to make your workouts work with your fat loss goals, not against them.

If you’ve ever felt confused about what to prioritize in the gym during a fat loss phase, this episode gives you the clarity and confidence to stop guessing.

👉 Connect with Julia on Instagram: @‌fitwellweb
🌐 Learn more or apply for coaching: www.fitwellweb.com

In this episode Coach Julia shares how to actually track fat loss progress without losing your sanity:

• Why the scale moves up and down (and how to read the trend)

• The power of photos + body measurements

• Performance and strength as underrated progress markers

• Biofeedback signs like energy, sleep, and mood

Learn how to zoom out, track smarter, and see the bigger picture of your results.

👉 Join the 6-Week Shred: 6 Week Shred
👉 Connect on Instagram: @fitwellweb
👉 Apply for coaching: www.fitwellweb.com

In this episode, Julia dives into the difference between big and small fat loss goals and how to actually achieve them without burning out.

You’ll learn:

• The difference in strategy between losing 30+ lbs vs. 5-10 lbs

• Why big goals require phases of maintenance and muscle protection

• Why small goals demand precision, patience, and consistency

• How protein and lifting keep your metabolism strong in either case

• Science-backed tips to stay on track no matter your goal size

👉 Join the 6-Week Shred: ⁠fitwellweb.com/6-week-shred⁠
👉 Follow Julia on Instagram: ⁠@fitwellweb⁠
🌐 Coaching & resources: www.fitwellweb.com

In this episode, Coach Julia is cutting through the noise and breaking down exactly how fat loss works, in simple, real-life terms. No gimmicks, no confusion, and definitely no guessing.

We’ll cover:✅ The one thing that actually determines fat loss✅ Why most people think they’re in a deficit… but aren’t✅ What a fat loss phase really requires (and why patience matters)✅ The small habits that erase your calorie deficit without you realizing it✅ Why most diets fail and how to stop spinning your wheels

This is one of those episodes you’ll want to revisit, screenshot, and maybe even share with that friend who’s “tried everything” but still isn’t seeing results.

🔗 Join the 6-Week Shred: www.fitwellweb.com/6-week-shred📲 Follow Julia on Instagram: @fitwellweb🌐 Learn more about coaching: www.fitwellweb.com

In this episode, Coach Julia unpacks a deeper dive into flexible dieting, what it really means, the science behind why it works, and how it fits seamlessly into a nutrition periodization approach.

We cover how to apply flexibility in each phase - fat loss, maintenance, and muscle gain - while still hitting your targets for health, performance, and body composition. You will see why it is not about perfection or rigid rules, but about making your nutrition work for both your goals and your life.

👉 Join the 6-Week Shred: ⁠fitwellweb.com/6-week-shred👉 Connect with Julia on Instagram: @fitwellweb🌐 Learn more or apply for coaching: www.fitwellweb.com

In this episode, Coach Julia breaks down why jumping into a calorie deficit shouldn’t be your first move when it comes to fat loss and what to focus on instead.

We talk about why muscle is your metabolisms best friend, how protein timing and volume lay the foundation for body composition changes, and the real dangers of dieting without a lifting or fueling strategy in place.

If you’ve ever wondered why you’re not seeing results despite eating less, this one’s for you. You’ll learn a smarter, more sustainable way to approach fat loss one that starts with strength, not restriction.

👉 Join the 6-Week Shred: fitwellweb.com/6-week-shred👉 Connect with Julia on Instagram: @fitwellweb🌐 Learn more or apply for coaching: www.fitwellweb.com

In this episode, Coach Julia dives into the concept of nutrition periodization; aka why you shouldn’t be dieting 24/7 and how to finally get off the hamster wheel of fat loss frustration.

We break down the three core nutrition phases (fat loss, maintenance, and muscle-building), why most women are already under-eating, and why starting at maintenance is actually the smartest move for your metabolism, energy, and long-term results.

Plus, you'll learn how the 6-Week Shred is designed to meet you where you're at and help you stop second-guessing every bite.

Whether your goal is fat loss, better performance, or just fueling your body like a grown woman who’s over the diet BS this episode is for you.

👉 Join the 6-Week Shred: ⁠fitwellweb.com/6-week-shred👉 Connect with Julia on Instagram: ⁠@fitwellweb⁠🌐 Learn more or apply for coaching: ⁠www.fitwellweb.com💌 Questions or feedback? DM Julia or reach out through the contact form on her site.

In this episode, Coach Julia breaks down the real reason most people aren’t seeing results with fat loss and why understanding your body’s energy needs is the missing piece to long-term change.

We talk about under-fueling, the difference between fat loss and maintenance, and why you can’t live in a deficit forever. Plus, you’ll hear exactly what’s included in the 6-Week Shred program and how it teaches you not just how to hit your macros, but how to fuel your body properly for your unique goals.

Whether your focus is fat loss, performance, or just learning to eat like a grown-ass adult who’s done with food confusion. Give it a listen!

👉 Join the 6-Week Shred: fitwellweb.com/6-week-shred👉 Connect with Julia on Instagram: @fitwellweb🌐 Learn more or apply for coaching: www.fitwellweb.com
💌 Questions or feedback? DM Julia or reach out through the contact form on her site.

Tired of tracking every gram of protein, carbs, and fat? You’re not alone and you don’t have to track everything to make progress. In this episode, Coach Julia shares how to live a “macro-aware” lifestyle so you can stay on track without obsessing over your food log. 

Learn how to estimate portions using your hands, build macro-balanced meals anywhere (even at Chipotle), and shift your mindset from food perfectionism to sustainable progress. Whether you're eating at home, traveling, or grabbing something on the fly, this episode gives you practical, no-BS strategies to hit your goals in real life. 

👉 Connect with Julia on Instagram: @fitwellweb
🌐 Learn more or apply for coaching: www.fitwellweb.com 
🔥 Join the 6-Week Shred: www.fitwellweb.com/6-week-shred 
💌 Questions or feedback? DM Julia on IG or reach out via the contact form on her site.