Does your protein timing REALLY matter? In this episode, Coach Julia breaks down how some 'bro science' might be outdated and timing isn't as crucial as we think. Learn how to time your protein throughout the day and hear about an ideal day by doing a walk through. This episodes packs it all in as we continue this series all about macros.

👉 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.

Ever felt like tracking macros is just... too much? In this episode, Coach Julia breaks down how to approach macro tracking without the stress, guilt, or obsession. Learn how to use it as a helpful tool, not a diet prison, and how to make it actually work with your lifestyle. Whether you're brand new to macros or just need a mindset reset, this one’s for you.

👉 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.

Is fat actually bad for you, or have we just been misled by diet culture? In this episode, Coach Julia breaks down what dietary fat really does for your body, how much you actually need, and how to include it in your meals without fear or guilt.

We’re covering:

• Why fat got a bad reputation

• What happens when you don’t eat enough

• The difference between good fats and not-so-great ones

• How to enjoy fat while still supporting your goals

Whether you’re tracking macros or just want to feel more confident around food, this one’s for you.

👉 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.

Protein is one of the most talked-about nutrients in the fitness and nutrition world - and for good reason. In this episode, we break down the science of why protein matters, especially when it comes to fat loss, muscle building, recovery, and overall health.

You’ll learn:

• What protein actually does in the body

• How much protein you really need

• The role protein plays in appetite and metabolism

• Practical strategies to hit your protein goals

• Common myths (like “too much protein is bad for your kidneys”)

Whether you're tracking macros or just trying to make better nutrition choices, this episode will give you a clear, no-BS understanding of how to make protein work for your goals.

👉 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 of The Kinda Athletic Club Podcast, Coach Julia breaks down the fundamentals of macronutrients. What they are, why they matter, and how you can use them to support your fitness, performance, or body composition goals without overcomplicating your diet.

Whether you’re brand new to nutrition or need a refresher, this episode offers a straightforward, real-world look at macros and how they can help you make informed, flexible choices that actually support your lifestyle. Julia covers everything from what macros do in your body to how to set realistic targets and avoid common tracking mistakes.

👉 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, we break down the key difference between weight loss and fat loss, and why the scale doesn’t tell the full story. Learn what really matters when tracking progress and how to shift your mindset for long-term results.

Key Takeaways:

• Weight Loss ≠ Fat Loss: Scale weight includes fat, muscle, water, food, and more. Fat loss is specifically a reduction in body fat.

• Why the Scale Misleads: Daily weight changes are often due to water retention, food volume, and hormones, not fat gain.

• Smarter Tracking Tools: Use progress photos, body measurements, clothing fit, and weekly weight averages to see real changes.

• Mindset Shift: Focus on actions (nutrition, training, recovery), not just the outcome.

👉 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, we break down a simple but game-changing strategy for reaching your nutrition goals: planning your food the night before. Too many people rely on willpower or hope to stay on track, but that rarely works when life gets busy. The truth? Success comes from strategy, not spontaneity.

We talk about the power of pre-tracking your meals, how to use that to stay consistent, and why this small habit can lead to big results over time.

💡 What You’ll Learn:

• Why relying on “hope” leads to inconsistency

• How to pre-track your day using simple tools

• What to focus on when planning your meals

• Ways to stay flexible while sticking to your goals

• How to build a sustainable daily routine with food

👉 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.

Carbs get a bad rap, but today, Coach Julia is setting the record straight. Whether you’re just starting your fitness journey or deep into strength training and fat loss, understanding the role of carbohydrates is a game-changer.

Julia breaks down 5 essential, research-backed reasons why carbs are not only OK to eat, they’re critical for performance, recovery, mental clarity, and muscle retention. No fear-mongering, no extremes, just real talk, real science, and strategies you can apply today.

Because fueling your body doesn’t mean cutting everything you love. It means eating smart and training with purpose.

What You’ll Learn:

1. Why carbs are your body’s primary energy source (especially during training)

2. How carbs support muscle recovery post-workout

3. Why your brain needs glucose for focus and mental sharpness

4. The role of fiber-rich carbs in gut health and digestion

5. How carbs help prevent muscle breakdown during calorie deficits

Plus, Julia explains why low-carb diets often fail long term, and how to build a balanced nutrition strategy that includes the foods you love, without sabotaging your goals.

• Join the next 6-Week Shred (WITH CARBS!) → fitwellweb.com

  
  

👉 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 today’s episode, Coach Julia shares exactly what she would do if she had to start her fitness journey from scratch; no fads, no perfection, just real-life, sustainable steps. Whether you’re brand new to fitness or looking to reset your habits, this episode breaks down 5 simple (and realistic) things you can start doing today to build momentum and finally feel good in your body, without giving up your favorite foods or overhauling your entire life.

👉 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.

Are you tired of restrictive diets that don’t fit your lifestyle, or your taste buds? In this episode of The Kinda Athletic Club, we break down the science and strategy behind flexible dieting, a sustainable nutrition approach that helps you reach your goals without cutting out your favorite foods. Coach Julia explains how calories and macros work, why flexible dieting is more than “just tracking,” and how it can help you build a healthier relationship with food. You’ll also get real-life examples, client insights, and practical tools to help you start applying this approach today.

👉 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.