36: My Step-by-Step Morning Routine | Tongue Scraping, Morning Pages, Light Exposure, Hydration, Workout & More

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*Now available on Spotify! Just search Happy and Healthy Health Nut Julie.


In this episode, we cover my morning routine — step by step. I hope you feel inspired to take action toward your biggest dreams and goals in the morning! Here’s some of what’s included in this episode:

  • How CRITICAL it is to have a morning routine + self care practices… on the good AND (especially on) the bad days

  • Why it’s important to NOT snooze your alarm and how it sets the tone for the day

  • Hydration

  • Light exposure

  • Tongue scraping

  • My workout (and why I train fasted)

  • Morning pages

  • My creative practices

  • And more!


RECOMMENDED RESOURCES


Did you enjoy this episode? I'd love for you to tag me on your Instagram stories (@healthnutjulie), share it with your friends, and leave a review on iTunes. If you have any feedback or topic requests, you can comment below or send them directly to me at julie@juliebooher.com.

THANK YOU FOR YOUR SUPPORT! SO MUCH LOVE FOR YOU!

xo

Julie

35: 1 Month NO FOOD RULES Update | Have I Gained Weight? Tempted to Diet? Intuitive Eating, Body Image and More

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*Now available on Spotify! Just search Happy and Healthy Health Nut Julie.


In this episode, we get REAL about:

  • How scrolling social media and listening to diets sucks us in and perpetuates the diet cycle

  • The benefits of GPF (read my blog post or listen to my podcast about it) and why I prefer light structure over intuitive eating

  • Have I gained or lost weight since giving up diets/food rules?

  • Body image - no one is really as concerned as you think they are

  • Why your body should be the LEAST interesting thing about you

  • And much more!


RECOMMENDED RESOURCES


Did you enjoy this episode? I'd love for you to tag me on your Instagram stories (@healthnutjulie), share it with your friends, and leave a review on iTunes. If you have any feedback or topic requests, you can comment below or send them directly to me at julie@juliebooher.com.

THANK YOU FOR YOUR SUPPORT! SO MUCH LOVE FOR YOU!

xo

Julie

34: LIL PEP TALK | What Do You Need to Feel 1% Happier?

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*Now available on Spotify! Just search Happy and Healthy Health Nut Julie.


Check in with yourself and ask: "What do I need right now?" Treat yourself like your own best friend, because you can't give from an empty cup. Here's are some tips on how to feel 1% happier TODAY. We chat all about gratitude, why it’s CRUCIAL to fill your own cup first, and giving yourself the power to change your perspective or change your situation.

RECOMMENDED RESOURCES

 


Did you enjoy this episode? I'd love for you to tag me on your Instagram stories (@healthnutjulie), share it with your friends, and 
leave a review on iTunes. If you have any feedback or topic requests, you can comment below or send them directly to me at julie@juliebooher.com.

THANK YOU FOR YOUR SUPPORT! SO MUCH LOVE FOR YOU!

xo

33: How to Plan Your Week & Achieve ANY Goal You Want | Time Management, Organization, Self Development Tips

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*Now available on Spotify! Just search Happy and Healthy Health Nut Julie.

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32: How to Lift Weights at the Gym with CONFIDENCE! | Overcoming Gym Intimidation

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*Now available on Spotify! Just search Happy and Healthy Health Nut Julie.


Today’s question comes from Danielle (@zitroelle) on Instagram, and she asks:

“What advice would you give for someone trying to overcome gym anxiety/fear? I’m going to start a lifting program but I am so intimidated to go to the weights section. I’m so determined to do this, I just know there are usually men in the weights and I don’t want to look like a little girl who doesn’t know what she’s doing.”


Ask me a question on Instagram and I may answer it on the podcast!

I FEEL YOU GIRL. We’ve all been there.

If you’re nervous about heading into the weights section at the gym, have no fear - we’ve ALL been there! These tips will help you overcome your nerves and become a weightlifting pro in no time :)

RECOMMENDED RESOURCES:

  • my newsletter where I share emails like this every week

  • instagram: @healthnutjulie

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Did you enjoy this episode? I'd love for you to tag me on your Instagram stories (@healthnutjulie), share it with your friends, and leave a review on iTunes. If you have any feedback or topic requests, you can comment below or send them directly to me at julie@juliebooher.com.

THANK YOU FOR YOUR SUPPORT! SO MUCH LOVE FOR YOU!

xo

31: My 5-Minute HOLY GRAIL Smoothie | Low Sugar, Keeps You Full AF & Tastes Delish

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*Now available on Spotify!

It's no surprise that I loooove me some GPF eating

If you're new here, you can read this blog post or listen to this podcast to find more about GPF. In a nutshell, it's a way of eating that incorporates greens/veggies, protein, and healthy fats — which helps keep you fuller for longer, satisfies cravings, elongates your blood sugar curve, and helps you ditch the drama of always having to worry about how much/when to eat. 

One of the most common objections I hear from people all the time is:

"I don't have time to make healthy food!" 

... Which is why I created this smoothie and use it in my everyday life. It legit takes 5 minutes to prepare (even less if you pre-package the ingredients in Ziplock baggies and store in your fridge/freezer the night before)

And, as someone with a HUGE appetite, this smoothie actually helps me stay FULL until lunch time which is *shocking*. It's low sugar, paleo, healthy, yummy, yada yada.

 or read about  and let me know what you think if you try the smoothie!

RECOMMENDED RESOURCES:

Did you enjoy this episode? I'd love for you to tag me on your Instagram stories (@healthnutjulie), share it with your friends, and leave a review on iTunes. If you have any feedback or topic requests, you can comment below or send them directly to me at julie@juliebooher.com.

THANK YOU FOR YOUR SUPPORT! SO MUCH LOVE FOR YOU!

xo

30: How I Quit My 9-5 Job to Follow My Passion & Run My Own Business

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This question comes from two of my beautiful friends and former clients, Abi and Razia: both of whom asked:

"What things should you know when you're starting your own business? Any words of wisdom for fellow ladies leaving corporate jobs to chase a passion?"

In this episode, I show you the REALNESS of chasing a passion, including:

  • My story of my own career
  • How not being in alignment with my true calling caused me a lot of pain (including contributing to my binge eating)
  • The moment I knew intuitively it was time to leave my corporate job
  • Is it better to 'jump ship' with no plan, or save up and plan ahead?
  • Being resourceful, scrappy and willing to eat a sh*t sandwich for what you love
  • The real, unsexy side of following your passion (aka it's not all sippin' mai tais on the beach as the people you follow on IG would have you believe)
  • How to rewrite your story and have an unwavering belief in yourself - and why that's critical to your success in following ANY passion

RECOMMENDED RESOURCES:

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Did you enjoy this episode? I'd love for you to tag me on your Instagram stories (@healthnutjulie), share it with your friends, and leave a review on iTunes. If you have any feedback or topic requests, you can comment below or send them directly to me at julie@juliebooher.com.

THANK YOU FOR YOUR SUPPORT! SO MUCH LOVE FOR YOU!

xo

29: 5 Easy Tips to Stay Healthy at Your 9-5

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I get it - you're a busy gal. You're trying to balance working a job (or more than one!) with a social life, relationships, keeping your apartment clean, working out, and eating healthy on top of it all. It can feel exhausting... but it doesn't have to! Here are my top 5 tips to stay healthy while working a 9-5 (or any hours, really... you catch my drift)

RECOMMENDED RESOURCES:

Did you enjoy this episode? I'd love for you to tag me on your Instagram stories (@healthnutjulie), share it with your friends, and leave a review on iTunes. If you have any feedback or topic requests, you can comment below or send them directly to me at julie@juliebooher.com.

THANK YOU FOR YOUR SUPPORT! SO MUCH LOVE FOR YOU!

xo

Julie

28: THIS Is Why You're Not Where You Want to Be (Body, Career, Etc.)

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Feel a gap between where you are and where you want to be? Here's how to bridge that gap, and actually ENJOY the journey along the way.

RECOMMENDED RESOURCES:

Did you enjoy this episode? I'd love for you to tag me on your Instagram stories (@healthnutjulie), share it with your friends, and leave a review on iTunes. If you have any feedback or topic requests, you can comment below or send them directly to me at julie@juliebooher.com.

THANK YOU FOR YOUR SUPPORT! SO MUCH LOVE FOR YOU!

xo

Julie

27: WHAT IF I'M NOT GOOD ENOUGH?! Imposter Syndrome 101 - How to Deal

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Today's question comes from Abi, London UK (@_abiswayhealth): 

"Do you ever feel imposter syndrome in your work? As in feeling you aren't capable?"

Ask me a question on Instagram and I may answer it on the podcast!
 


I think we've ALL felt imposter syndrome at some point - even the people who we look up to who seem to 'have it all together.' HINT: NO ONE HAS IT ALL FIGURED OUT. Here's what imposter syndrome shows up as in our lives, how to improve confidence on a practical level, and how to start creating what you love even when you feel like an imposter. <3

RECOMMENDED RESOURCES:

Did you enjoy this episode? I'd love for you to tag me on your Instagram stories (@healthnutjulie), share it with your friends, and leave a review on iTunes. If you have any feedback or topic requests, you can comment below or send them directly to me at julie@juliebooher.com.

THANK YOU FOR YOUR SUPPORT! SO MUCH LOVE FOR YOU!

xo

Julie

26: The Best Sleep Routine, Pooping in Public & Treating Yourself Like a Child | Gettin WEIRD With Mark Novak

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This episode with Mark (@mrknvk) gets REAL WEIRD, as per usual when we're together - but it's also really informative and we chat all about things that help us live our best lives. Here's what to expect in this episode:

  • The ideal sleeping conditions to help you fall (and stay) asleep
  • The importance of evening and morning routines
  • Why nasal breathing is better than mouth breathing for sleep and overall health  
  • Embarrassing stories about going to the bathroom in public places
  • Treating yourself like a child in terms of your habits and routines
  • SO MUCH MORE!

RECOMMENDED RESOURCES:

instagram: @healthnutjulie
my newsletter where I share emails like this every week
recent podcast episodes

Did you enjoy this episode? I'd love for you to tag me on your Instagram stories (@healthnutjulie), share it with your friends, and leave a review on iTunes. If you have any feedback or topic requests, you can comment below or send them directly to me at julie@juliebooher.com.

THANK YOU FOR YOUR SUPPORT! SO MUCH LOVE FOR YOU!

xo

Julie

25: My Secret Weapon to a Healthier Body & Mind (IT IS SO SIMPLE)

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In this episode, we chat about:

  • why the simple things are the most effective
  • the secret weapon I use every day to maintain my weight effortlessly and clear my mind
  • how I come up with my most creative ideas
  • how human biology has changed over the years from being really active to sedentary, and how that affects our waist lines and our MOOD
  • so much more!

References:

Did you enjoy this episode? I'd love for you to tag me on your Instagram stories (@healthnutjulie), share it with your friends, and leave a review on iTunes. If you have any feedback or topic requests, you can comment below or send them directly to me at julie@juliebooher.com.

THANK YOU FOR YOUR SUPPORT! SO MUCH LOVE FOR YOU!

xo

Julie

24: Why I'm Ditching ALL Food Rules for 6 Months

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RECOMMENDED RESOURCES:

Did you enjoy this episode? I'd love for you to tag me on your Instagram stories (@healthnutjulie), share it with your friends, and leave a review on iTunes. If you have any feedback or topic requests, you can comment below or send them directly to me at julie@juliebooher.com.

THANK YOU FOR YOUR SUPPORT! SO MUCH LOVE FOR YOU!

xo

Julie

23: Q&A: Being a STRONG, Independent Woman IN YOUR RELATIONSHIP

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Today's question comes from Abi, London UK (@_abiswayhealth): 

How do you find balance in your relationship since moving away from friends and family?

Ask me a question on Instagram and I may answer it on the podcast!
 


RECOMMENDED RESOURCES:

Did you enjoy this episode? I'd love for you to tag me on your Instagram stories (@healthnutjulie), share it with your friends, and leave a review on iTunes. If you have any feedback or topic requests, you can comment below or send them directly to me at julie@juliebooher.com.

THANK YOU FOR YOUR SUPPORT! SO MUCH LOVE FOR YOU!

xo

Julie

22: How to STOP Feeling Guilty When You Eat Too Much (QUIT THE DEPRIVE/BINGE CYCLE FOR GOOD)

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It's Monday, which means its the day of the week where everyone vows to "start over again" and "be perfect" with their diet again. *eye roll* Although, I'm quite emphatic because that was me FOR YEARS.

In this episode, we chat about:

  • how to reverse obsessive thoughts surrounding food
  • the mantra I repeat to myself whenever I mess up my diet (because we all do)
  • how food rules and restrictions actually tempt us to binge and eat more
  • taking a step back, evaluating and taking an honest look at your relationship to food
  • having an abundance v. scarcity mindset about food
  • a real look at how obsessive food tendencies still creep up in my OWN life when I'm stressed, and how I work with them
  • how to stop feeling the urge to 'make up for what you ate'

References:

Did you enjoy this episode? I'd love for you to tag me on your Instagram stories (@healthnutjulie), share it with your friends, and leave a review on iTunes. If you have any feedback or topic requests, you can comment below or send them directly to me at julie@juliebooher.com.

THANK YOU FOR YOUR SUPPORT! SO MUCH LOVE FOR YOU!

xo

Julie

21: How to Get Someone You Care About To Be HEALTHIER!

Today's question comes from Maxie on Instagram:

"I was actually wondering if you have any recommendations/advice for how to get parents on a health kick. I know you got your mom on track and she looks (and more importantly prob feels) fineee, any advice? Lead by example of course, but my mom is really good at being 'too busy.'"

Ask me a question on Instagram and I may answer it on the podcast!
 

We all have people in our lives that we KNOW could benefit from living a healthier lifestyle. Maybe it's your parents, your spouse, your friends, a co-worker... someone who you know could use a little TLC in the nutrition and fitness department. 

And it can be SO frustrating when we clearly know this person isn't healthy, and we want them to change and adopt all our healthy habits, but they just won't.

In this episode, we discuss:

  • how my parents both lost over 40 lb. each and how I facilitated/supported their journey (and how you can, too)
  • why it's important not to PREACH about your own lifestyle, but to lead by example
  • tips on how to get involved with someone's healthier lifestyle without being pushy/pushing them away
  • how to be a space of openness, encouragement, and be completely FREE from judgment so that the person can come to you when they're ready 

Also, here are the before and after photos of my parents :) I AM SO PROUD!

MY MAMA <3

  • Lost 40 pounds over the course of a little more than a year (and has kept it off for 3 years)
  • Completely transformed her relationship with food
  • Dropped 8 dress sizes
  • Was able to decrease her dose of Thyroid medication after 20+ years of suffering from hypothyroidism
  • As a result of her newfound confidence, started a new job where she's thriving, reconnected with old friends, and finally started living the life she's always dreamed of!

MY DADDY <3

  • Lost 60 pounds over the course of a year
  • Transformed his eating habits (went from eating fast food & TWO nightly Snickers bars to discovering a newfound love of cooking delicious, healthy food)
  • Has suffered from major heart attacks, and as a result of changing his eating habits and losing weight, was able to get off of his blood pressure and cholesterol medications
  • Drastically improved his sleep apnea and other health conditions 

Read more of my client's success stories here.

RECOMMENDED RESOURCES:

Did you enjoy this episode? I'd love for you to tag me on your Instagram stories (@healthnutjulie), share it with your friends, and leave a review on iTunes. If you have any feedback or topic requests, you can comment below or send them directly to me at julie@juliebooher.com.

THANK YOU FOR YOUR SUPPORT! SO MUCH LOVE FOR YOU!

xo

Julie

20: Good Things Take Time, GREAT Things Take WORK

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Things that are worth having genuinely DO take time: our dream body, career, relationship. It takes hard work and effort.

But when we're so focused on the outcome — "I won't be happy until I get to X goal" — it makes for a miserable ride along the way.

It's like knowing you have to go on a road trip across the country to get to your fave place in the world, California. But instead of driving a reliable car, downloading a bomb playlist, riding with the windows down, stopping to enjoy the sights along the way... you CHOOSE to drive your brother's shitty 2004 Honda Civic that breaks down every 100 miles, whose radio doesn't work, and instead of stopping to stay at hotels and do some sightseeing, you're just going to power through, pull 3 all nighters, get cracked out on coffee and suffer through until you finally reach the promised land of Santa Monica.

Knowing that your journey is a long one, don't make it any harder on yourself than it has to be.

I hope this podcast gives you a newfound perspective on ENJOYING THE RIDE <3

RECOMMENDED RESOURCES:

Did you enjoy this episode? I'd love for you to tag me on your Instagram stories (@healthnutjulie), share it with your friends, and leave a review on iTunes. If you have any feedback or topic requests, you can comment below or send them directly to me at julie@juliebooher.com.

THANK YOU FOR YOUR SUPPORT! SO MUCH LOVE FOR YOU!

xo

Julie

19: Turn a SH*T Morning Into An Amazing Day!

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Have you ever woken up on the wrong side of the bed? Duh, you are human!

Here's a short episode with 5 tips to turn your day around if you woke up on the wrong side of the bed this morning. Hint: a bad morning should NOT have to ruin the rest of a perfectly wonderful day to be alive. :)

RECOMMENDED RESOURCES:

Did you enjoy this episode? I'd love for you to tag me on your Instagram stories (@healthnutjulie), share it with your friends, and leave a review on iTunes. If you have any feedback or topic requests, you can comment below or send them directly to me at julie@juliebooher.com.

THANK YOU FOR YOUR SUPPORT! SO MUCH LOVE FOR YOU!

xo

Julie

18: 4 Ways to Start Loving Your Workouts Again

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In this podcast, we discuss:

Did you enjoy this episode? I'd love for you to tag me on your Instagram stories (@healthnutjulie), share it with your friends, and leave a review on iTunes. If you have any feedback or topic requests, you can comment below or send them directly to me at julie@juliebooher.com.

THANK YOU FOR YOUR SUPPORT! SO MUCH LOVE FOR YOU!

xo

Julie

 

 

17: Mondays with Mark | Having More Fun & Enjoying the Process

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In this podcast, we discuss:

  • how to chill TF out and have more fun when you're a motivated, driven, go-getter, GSD type of gal
  • why it's important (and how exactly) to enjoy the process vs. waiting for the desired outcome
  • lots of weird shenanigans, as per usual when Mark and I get together

    RECOMMENDED RESOURCES:
  • instagram: @healthnutjulie
  • Mark's instagram: @mrknvk
  • recent podcast episodes

Did you enjoy this episode? I'd love for you to tag me on your Instagram stories (@healthnutjulie), share it with your friends, and leave a review on iTunes. If you have any feedback or topic requests, you can comment below or send them directly to me at julie@juliebooher.com.

THANK YOU FOR YOUR SUPPORT! SO MUCH LOVE FOR YOU!

xo

Julie