​Weight loss often starts from a place of frustration—looking in the mirror and feeling unhappy, pinching parts of the body you wish would disappear, or punishing yourself for choices you regret.
 
You may start there, but in reality, when done right, it can move you to deep depths of self love.
Restriction, punishment, and shame are familiar to anyone who has struggled with weight loss.  A huge intention of jolie Optimized is to frame weight loss in the context of nourishment, empowerment, and transformation because I want you to fall in love with yourself.
 
Although food is key - your mind needs a shift.  Start stating your self talk starting now.
We are releasing statements like these:

• "I hate how I look."
• "I need to punish myself in the gym for what I ate."
• "I’m not allowed to have that because I don’t deserve it."
• "Once I lose weight, then I’ll feel good about myself."

New language is:

• "I want to take care of my body, so I choose to have nourishing foods."
• "I move because it will make me feel strong and alive."
• "I deserve to feel amazing, so I fuel my body to feel amazing with."
• "I love myself now, and because of that, I choose what supports my health and happiness."

Actions Speak.
 
You are loving yourself through your food and words, and reinforce and deepen this with actions. Sometimes the easiest way to change our thoughts is through action. 
 
So as you do weight loss, feel the care you are directing toward yourself.  You are loving yourself by sitting and eating well. You love yourself by moving.  You love yourself with boundaries that allow you to rest.  Taking a deep breath is loving yourself. 
 
Everyday add an action of love or reframe an action you take for granted as love. This underscores your inherent spectacular value right now where you are at this moment.  Valuing yourself before you hit goal makes getting and staying there so much easier.
 
Self-love is also celebrating progress—not just an "end goal." Every time you choose foods that nourish you, move your body, or rest when needed - you are already winning!!

​Right now, in this very moment, you are creating your future self. Every choice you make—what you eat, how you move, the way you speak to yourself—determines the person you will be in three months, six months, a year from now.
 
Imagine her.
Stronger—because she didn’t quit when it got hard.
Leaner—because she nourished her body instead of numbing her emotions.
Radiating confidence—because she kept the promises she made to herself.
 
Now ask yourself:
Will she wish you had eaten more sugar, more processed food, more late-night snacks? Or will she be grateful that you honored your body, fueled your goals, and broke free from old patterns?
 
Every single day and meal, you are casting your future self. You are either forming the version of you that feels powerful, energized, and in control—or the version of you that remains stuck in old habits.
 
The good news? You have the power to decide with each meal.
 
In three months, summer will be here.  Will you be standing in front of the mirror, proud of the work you’ve done?  Will you feel lighter, stronger, and at peace with your choices? 
Will you be stepping into the next season with confidence, ease, and joy?
Or will you be in the same place, looking back and wishing you had started? I hope not.  So let’s get started now.
 
I remember when I started, it was in the middle of the day.  No last meal, no tomorrow.  I was now.  The sooner I start, the sooner I get to enjoy my goal. And the sooner, I leave all this feeling awful behind me.
 
So take a moment today to journal or dream about your future self, and get her started today.

​Emotions can quickly derail your eating and weight loss if not worked on. When I have had a day with “a lot” the first thing I want is chocolate or wine.  But, I have gone through a process that I am sharing with you to help me feel through the emotion.
 
Realize that food is there to numb, distract, or shut you down. But it does nothing for releasing or overcoming the emotions.  We are going to  learn how to begin to move through your emotions in a way that nourishes, strengthens, and frees you?
This honors your emotions, supports you, and gives you mastery over food freeing you from the cycle of numbing and self-sabotage.
 
Here’s how to shift your mindset and learn to nourish instead of numb.
 
Numbing vs. Nourishing
When faced with difficult emotions—stress, sadness, loneliness, or even boredom—we all seek relief.  But the difference is to go past the quick fix. \
Numbing:

• "I feel stressed. I need something sweet."
• "I feel lonely. Let me pour a glass of wine."
• "I feel anxious. I need to scroll my phone to check out."

But numbing never actually removes the emotion—it just buries it deeper. The stress, loneliness, or anxiety remains, resurfacing again and again. To get true relief, new tools are needed.
Nourishing Yourself Through the Emotions

• "I feel stressed. My body needs movement and deep breathing."
• "I feel lonely. I need real connection or self-care, not sugar."
• "I feel anxious. I can shift this through grounding and intention."

The key to lasting emotional well-being—and sustainable weight loss—is to stop suppressing emotions and start moving them through the body.
 
Ending Emotional Eating Practice
 
Step 1: Identify the Emotion Before Reacting
Before reaching for food, ask yourself:
What am I truly feeling? (Name the emotion: stress, sadness, frustration, exhaustion)
What do I truly need? (Movement, fresh air, deep breaths, connection, support)
Instead of reacting, pause and choose to respond with awareness.
Jolie Practice: Before eating emotionally, place your hand on your heart, take a deep breath, and ask:
"What is it that I really need right now?"
 
Step 2: Move the Emotion Through Your Body
Emotions are energy—they are meant to move. When we suppress them with food, alcohol, or distractions, they become stagnant in the body, leading to stress, weight gain, and dis-ease.
To fully process emotions, you must move them through the body.
 
How to Release Emotions Instead of Numbing:

• Stress → Shake It Off: When tension builds, release it with movement—go for a walk, dance, jump, stretch. Let the energy flow.
• Sadness → Hydrate & Breathe: Tears are a natural detox. If you feel sadness, allow yourself to cry, drink warm herbal tea, and take slow, intentional breaths.
• Anxiety → Ground & Reset: Anxiety is often unprocessed energy. Try barefoot grounding outside, deep belly breathing, or stretching to bring the nervous system back to balance.
• Anger → Strength & Power Moves: Instead of stuffing anger down, channel it up and out—a strong workout, a fast-paced walk, or breathwork. Feel it move through you instead of staying in you.

Next time you feel an emotion rising, move. Walk, stretch, dance, breathe. Allow it to flow through, instead of weighing you down.
 
Step 3: Nourish with the Right Foods, Not Emotional Cravings
When we process emotions through movement, the urge to numb naturally decreases. When it is time to eat Instead of reaching for empty comfort foods, choose your jolie foods or nourishing, supportive foods.
🔹 Feeling stressed? Reach for healthy fats + protein (avocado, nuts, seeds) to support adrenal balance.
🔹 Feeling sad? Choose gut-healing foods (fermented veggies, broths, greens) to boost serotonin naturally.
🔹 Feeling anxious? Sip on herbal teas, magnesium-rich foods (dark leafy greens, pumpkin seeds) to calm the nervous system.
🔹 Feeling low-energy? Hydrate with lemon water, electrolytes, or a Jolie green juice instead of caffeine or sugar.
 
Jolie Practice: ✨ Instead of depriving yourself, ask: "How can I nourish myself deeply right now?"
 
Step 4: Create Emotional Rituals That Support You
We all need small, daily rituals that honor your emotions and your body’s needs to release stress and process emotions without numbing ourselves. These are practices that can form the foundation of your emotional care.
 
Morning Ritual: Hydrate, journal, and breathe deeply before starting your day.
Evening Ritual: Light a candle, sip tea, stretch, or meditate instead of snacking mindlessly.
Nature Practice: Walk outside daily to clear your mind and reduce stress.
Love Practice: Speak kindly to yourself. Remind yourself that you are worthy of nourishment, not punishment.
 
When you move emotions instead of numb or stuff, they leave you and give you space within yourself for clarity and listening. At Jolie, we believe in healing, thriving, and elevating your life—one mindful choice at a time.

​The way jolie combines foods significantly impacts how well our clients’ bodies absorb nutrients. While eating a nutrient-rich diet is important, ensuring those nutrients are fully absorbed is just as critical. 
 
Certain foods enhance absorption when paired together, while others can inhibit it. Understanding the right combinations, the role of raw versus cooked foods, helps optimize your nutrition and wellness.
 
Nutrient absorption is influenced by factors such as digestive enzymes, gut health, and food synergy. Some nutrients require fats for better absorption, while others are inhibited by compounds such as phytic acid or tannins. By structuring meals with these principles in mind, your body's ability to utilize essential vitamins and minerals is enhanced.
 
A Paradigm for Maximum Nutrient Absorption
A balanced ratio of raw and cooked foods, strategic food pairings, and mindful meal timing maximize nutrient uptake throughout the day.
1. Raw vs. Cooked Foods: Striking the Right Balance

• Morning (Raw-Element Meal)
  • Start the day with enzyme-rich raw foods to stimulate digestion - berries, yogurt, nuts.
  • A smoothie like the Morning Miracle with leafy greens, berries, and soaked nuts/seeds provide bioavailable vitamins and minerals.
• Midday (Cooked + Raw Meal)
  • A mix of cooked and raw foods allows for both fiber and enhanced bioavailability of certain nutrients.
  • A warm bowl, salad, or soup and salad which combine cooked and raw vegetables offers fiber, resistant starch, and digestive enzymes.
• Evening (Cooked-Dominant Meal)
  • Dishes with predominantly cooked foods in the evening are easier to digest and help with nutrient assimilation overnight.
  • A lightly cooked protein with steamed greens and healthy fats aids in optimal digestion and nutrient absorption.

The jolie weekly ratio we aim for is 50% raw (mornings and snacks) and 50% cooked (afternoon and dinner).  This balance ensures digestive enzyme availability while maximizing bioavailability of minerals from cooked foods.  For clients with digestive challenges, however, primarily cooked foods are needed to ensure the ability to digest what’s eaten.
 
2. Best Absorption Pairing & Why It Works
Iron (Non-Heme)
Leafy greens + citrus (e.g., spinach + lemon)
Vitamin C increases iron absorption.
Fat-Soluble Vitamins (A, D, E, K)
Carrots + olive oil, eggs + avocado
Fats enhance absorption of these vitamins.
Calcium
Leafy greens + fermented foods (e.g., kale + yogurt)
Fermented foods improve calcium uptake.
Zinc
Pumpkin seeds + garlic
Sulfur compounds in garlic boost zinc absorption.
Magnesium
Dark chocolate + bananas
Vitamin B6 in bananas helps magnesium utilization.
 
3. Cooking Methods
Roasting, steaming, soups, broths, and quick wilting are the best cooking methods for bioavailable nutrients. Cutting and chopping food is also an important part of increasing the absorption of nutrients during digestion. Cutting releases enzymes which begin to liberate nutrients even before they make it to your mouth.
 
Maximizing nutrient absorption is about more than just eating healthy foods—it’s about eating them in ways that optimize bioavailability. A balance of raw and cooked foods, strategic pairings, and mindful cooking methods can enhance digestion and nutrient uptake. By focusing on proper food combinations you can ensure your body is deeply nourished. 
  
P.S. Body sculpting is super fun and rewarding.  One of my favorite books on it is Figure Secrets.

​Power and support comes to your aid when you can shift your healthy living narrative from deprivation to privilege.
 
What if, instead of feeling deprived, you realized you were actually being liberated by eating in a way that makes you feel good inside? What if every conscious food choice was an act of power, self-respect, and privilege?
 
Let’s reframe the way you think about food, weight loss, and what it truly means to live fully.
 
What Are You Really Giving Up?
When you say “I feel deprived,” you communicate only missing out on something wonderful. But the status quo is not wonderful

• Cravings that leave you exhausted and frustrated
• Inflammation and bloating that make you feel uncomfortable in your body Brain fog and fatigue that rob you of focus and joy
• Blood sugar crashes and mood swings that keep you on an emotional rollercoaster
• Clothes that don’t fit the way you want them to
• The disappointment of not keeping promises to yourself

Now, let’s flip the script, by eating in a way to get to your goal you gain:

• Mental clarity and focus
• Stable energy from morning to night
• A body that feels light, lean, and capable
• Hormonal balance that makes weight loss effortless
• Confidence in every area of your life

That feels like freedom to live better; it feels like self love in action, and treating yourself royally.
 
Mindset Shift
Old Mindset (Deprivation): “I can’t have that dessert, I have to lose weight.”
New Mindset (Empowerment): “I am choosing foods that love me back and make me feel my best.”
 
Old Mindset (Sacrifice): “I have to eat less and miss out.”
New Mindset (Opportunity): “I get to nourish my body in a way that creates the life I want.”
 
Old Mindset (Restriction): “I can’t eat junk food.”
New Mindset (Freedom): “I no longer want food that makes me feel heavy, tired, and bloated.”
 
Choose where and what you want to be free of - to be truly at ease.

Creatine is something I use for specific goals: mainly when body fat is super low and I want more muscle plump or if I am at risk of overtraining.
There is a lot of misguided assumptions about what it does - so  let's break it down.
 
The big myth is that creatine builds muscle.  It does not.  Creatine itself doesn’t "build" muscle, it enables the conditions that allow YOU to train harder, recover faster, and ultimately gain more muscle over time.
 
Here is what it does
1. Creatine Accelerates  Recovery.
Creatine causes less muscle soreness after intense workouts through increasing intramuscular hydration and faster energy replenishment, so you feel stronger for your next session quicker.
 
2. Creatine Increases Energy Available.
If taken pre-workout, creatine helps you feel stronger and lift heavier during your workout by replenishing ATP more quickly.  That way you lift heavier weights, complete more reps, and sustain high-intensity efforts longer. Over time, by you increasing weight and reps, you grow more muscle.
 
3. Creatine helps muscles look bigger.
Creatine has a plumping effect by increasing intramuscular water retention and muscle fullness, creating the illusion of added size, but it’s temporary and not actual muscle fiber growth.
 
4. Creatine Aids Muscle Preservation
If you are hitting the gym hard, doing double workouts, or under fueling to maximize muscle definition by achieving very low body fat, you risk muscle breakdown as the body scavenges for energy.  Creatine protects the muscles from being broken down for energy when fat stores are scarce.
 
5. Creatine Is Neuroprotective
Creatine has shown to support nerve cells in creating energy too, making it an interesting supplement for brain health. Research shows it to enhance cognitive function; support brain energy metabolism, and possibly reduce neurological decline in conditions like Parkinson’s and ALS.
 
Creatine and Weight Loss: Not a Great Fit
If you're trying to lose a lot of weight, creatine is not your best ally. This is because creatine increases intramuscular water retention, meaning it pulls water into your muscles, making them look fuller, and heavier on the scale.
 
For those aiming for a leaner physique or a weight goal, this added water weight is frustrating. It can mask fat loss progress and create fluctuations in body weight that can be discouraging.
 
However, if you still want to use it during weight loss, I recommend 3g per day as opposed to the standard 5g. 
 
Which one to use?  You want creatine monohydrate.  I love the one from Momentus. 
 
When to take it?   Ideally, post workout.  For workouts longer than 65 minutes, you can take it pre workout to build stamina. For neuroprotective effects only, you can take it during the day with food.
 
Creatine is not a universal fit. If your goal is more prominent muscle and performance, it’s great. If your priority is fat loss and definition, skip it. If you are not training consistently, skip it. If you don’t want weight gain of any kind, skip it
 
P.S. Body sculpting is super fun and rewarding.  One of my favorite books on it is Figure Secrets.

Heavy metal toxicity is challenging to detox from without support.  The fastest, safest way I have found to support client's detoxing from elevated heavy metals levels is jolie Nutrition + lymphatic drainage. 
 
To safely remove heavy metals from the body, you need chelators—substances that bind to metals and help excrete them through urine, bile, or stool.
 
Natural Chelators and Detoxifiers:

1. Cilantro – Binds to heavy metals like mercury, lead, and aluminum, helping mobilize them for removal.
2. Garlic – Contains sulfur compounds that support detoxification pathways in the liver.
3. Sulfur-rich Foods – Crucial for detoxification, found in:
   • Cruciferous vegetables (broccoli, Brussels sprouts, cabbage)
   • Eggs
   • Onions and garlic
4. Activated Charcoal – Binds toxins and heavy metals in the gut, preventing reabsorption.
5. Alpha-Lipoic Acid (ALA) – A potent antioxidant that can cross the blood-brain barrier and chelate heavy metals. Alpha-lipoic acid (ALA) is an antioxidant synthesized by the body and available in foods like spinach and broccoli.

Once heavy metals are mobilized from tissues by your food, they need to be flushed out. Lymphatic drainage accelerates this process, preventing toxins from being reabsorbed.
💆‍♀️ Manual Lymphatic Drainage – A gentle technique that stimulates lymph flow, removing toxins through sweat, urine, and bile.
🚶‍♀️ Movement & Dry Brushing – Jolie encourages movement, rebounding (jumping), and dry brushing to stimulate lymphatic circulation.
🔥 Infrared Sauna & Hydration – Infrared heat sweats out toxins, while optimal hydration flushes them through the kidneys.
 
When you detox heavy metals your brain, body, and immune system work better.  Metals disrupt the transmission of electrical charges in your body which impacts nerve synapsis and the ability of cell membranes to function properly.
 
P.S. Shape of You Spa in Summit, NJ  is a great space for both infrared sauna and manual lymphatic drainage.  It is my lymphatic home combined with frequent sauna and at home self-massage.

Every time I go to Whole Foods it takes me back to shopping in the Universam in Russia - lots of empty shelves.  No eggs, little milk.
 
Bird flu outbreaks disrupting the supply of eggs and dairy places a spotlight on something Jolie has always prioritized—food sourcing and knowing where your food comes from.
 
Direct relationships with farmers, butchers, and fishmongers has never been more critical. Food that is responsibly sourced, raised well, and grown in ways that support soil quality support your body better:
​
✔ Greater Nutrient Density: Animals raised on natural diets—pasture-raised chickens, grass-fed cows, and wild-caught fish—are significantly higher in vitamins, minerals, and healthy fats.
✔ Lower Toxic Load: Well farmed foods have more nutrients and less toxicity from  antibiotics, hormones, and unnatural feed..
✔Regenerative farmers care more about the sustainability of their farms long term and are full of passion which inspires them to do the right things.
 
Well sourced food takes more effort and often costs more - but it gives you more which in the long run saves you money, time, and medical costs.
 
That is one reason why I love farmers, farmers’ markets, and take so much time sourcing the right foods for myself and jolie. We support people committed to quality food, so we can have it - they are a dying breed so to speak.
 
Let our current circumstances be a reminder to support those that care about farming methods that make food deeply nourishing for us and the earth.
  
P.S. Farmers' markets are around the corner – I can't wait to be back in Union Square.

What if feeling your best didn’t require overthinking, second-guessing, or constantly changing direction? What if you could trust that your body was supported—without micromanaging your health?
 
This year, I want to invite you into a shift I’m making, one that’s bringing more ease, pleasure, and flow into my life. 
 
Every year, I choose a theme—something that shapes my focus. This year’s theme? Romance. Romance in the way I live, move, and care for myself. Romance, to me, is about loving the experience of being in my body, enjoying how I feel each day, and making my well-being effortless.
 
What doesn’t feel good? Overcomplicating things. Constantly changing plans. Feeling like a work in progress that never settles.
So, I made a decision: This year is about consistency.

• Consistency in eating JolieLife meals—because it’s a simple, reliable way to feel amazing and support my body.
• Consistency in following one program a month to keep my system detoxed and dynamic. Sign up for a jolie monthly program here.
• Consistency in my movement--strength, stretch, and light cardio—without reworking my routine every few months.
• Consistency in making things easier, which is why I’m thrilled to share that we’re expanding our partnerships to include Simply Yoga, right across from JolieLife. Look out for yoga pop ups at Jolie. If interested, please email [email protected] for more info. 

By putting these essentials on autopilot, I free up energy for the things that bring me joy, confidence, and fulfillment. And I want the same for you. Automating your nutrition and movement isn’t about restriction—it’s about creating harmony, ease, and pleasure in your daily life.
 
What would it feel like for you to release the struggle and step into effortless health? I’d love for you to join me in this shift.
 
P.S. We will also host this February's workshop, THE 10 YEARS YOUNGER PLAN, on the 27th @ 11 am. It will be with a complimentary soup lunch through the generosity of the Oldendorp Group. Please email [email protected] to RSVP. 

With light + so much love,
Julia
xo

 I recently went through a good month of 5-6 hours of sleep a night.  Besides coming to feel like each day was groundhog day - which is what actually queued me into noticing I had been going to bed too late - my weight was oddly up.  Sleep corrected, I settled back into my normal range.
 
This brings me to the importance of sleep in regulating fat metabolism vs. fat storage. 
 
Sleep supports fat loss and enhances muscle growth.
During deep sleep, the body releases growth hormone which helps burn fat and preserve lean muscle mass.  Lack of sleep often leads to muscle breakdown and less fat loss, as the body becomes less efficient at metabolizing stored fat.
 
Lack of adequate sleep reduces insulin sensitivity which increases metabolic bias to fat storage
Sleep deprivation increases cortisol, the stress hormone that promotes fat storage—especially visceral fat (belly fat).
Lack of sleep can lower your resting metabolic rate (RMR) -meaning you burn fewer calories at rest.
In these ways, sleep deprivation over several days a week promotes fat storage, makes your workouts less effective, and creates more friction in your efforts to lose weight.
 
Do your best to consistently get 7-8 hours.   Consider it part of your weight loss and metabolic health program.  It is, after all, one of the easiest, most pleasurable ways to up your weight loss and overall wellness.  

Several clients have asked about creatine to support muscle mass growth.  
 
Yes, creatine does build real muscle by improving workout performance and stimulating growth mechanisms in the body. 
 
However, it also makes your muscles look bigger due to the water retention effect. It is an added bonus that enhances the appearance of size and fullness, but also an effect of creatine that can be a struggle.
 
The extra water retention will give you a higher scale weight and it will change the fit of your clothes.  
 
In my journey with creatine - I want the benefits of recovery, muscle build, and the star of the show - cognitive benefit.  Creatine also affects the brain helping you remember, focus, and  learn.  This is the benefit of creatine that led me to look at how creatine can be used while minimizing the effect of water retention and weight gain.
 
So here it is:

1. Dosing. Use 3-5 g at a time.  Creatine usually comes with a small scooper: use half to almost a full scoop.
2. Use only after your strength workout.  This way all the building effect goes into muscle synthesis.
3. Stay hydrated.  Being well hydrated actually reduces water retention.
4. Cycle on and off creatine.  Besides only using post strength workout, I use it  one month on, one month off.
5. Use only monohydrate powder creatine.  My favorite is from Momentous supplements.  No sugary, crappy creatine.
6. Use body composition analysis to keep track of how you are doing.  Lucky for you, we at jolie are offering that option to all our nutrition clients as part of your program.  Take advantage of it.

 
With this, I have been able to use creatine in my muscle build without the frustration of excess water.

​This time of celebration, gratitude, community, and connection is not to be ruined by a diet NOR is it to ruin a diet.  Instead, you make space for the things you love.
 
During the holidays your schedule is going to be flexible.  We are going to skimp in some areas to make space for indulgences.  
 
Also, don’t believe that if you don’t feed every hunger you will binge later.  That is simply not true.  You are eating leanly so that you can eat more later.  You are making space.  Do not eat before the party.  Just eat at the party.  Eating before is not going to increase your willpower, but it will increase the total amount you eat in a day.
 
So during the holidays - start sidelining the things you can do without. For me that means I go super low carb most of the time; snack on cucumbers and tea; and prioritize moving after eating.  That way my leanness during most of December makes space for the celebration days.
 
Think of three ways you can create space for your celebrations?
 
Another idea comes from a client who has lost his gut with jolie this year.  He orders a one or two day broth cleanse and then uses the broth throughout the day as a replacement to some of his meals and a way to suppress hunger.  An excellent, and sustainable, way to make space for what you want without sidelining your goals.
 
I do a pre- and post- celebration period of 12-24 hours intentionally hydrating and eating mainly low calorie foods like jolie salads and soups.  
 
With these hacks, you can move toward and maintain your weight loss goals while celebrating.  And in doing so, you learn how to maintain weight loss during periods of events, parties, and celebration.

​Mastery over food equals you not feeling restricted by good foods vs. bad foods which means learning to include things you love in a diet that serves you.  I wanted to arm you with strategies for including non-negotiable foods so that they work with your plan and do not harm it. 
 
First is to prioritize quality:  up leveling your non-negotiables means opting for higher and higher quality versions.  For example, my chocolate non-negotiable overtime became more and more aligned with my healthy lifestyle as I improved the quality of my chocolate and the percent cacao.  Now, I can say that my love of chocolate adds to my health instead of distracting from it.
 
Timing is important.  Food timing is something we dive into with our online training in nutrition, weight loss, and metabolic health.  Eat them when you will most enjoy them.  Eat carbs or sweet foods at the end of meals to buffer the absorption of sugars.  Move after you eat if you can to blunt the caloric effect.  
 
Know that you will have those foods again.  You do not need to gorge yourself or overeat because you will have those foods again.  You can always have them again.  Let yourself know this, so you are not motivated to eat past enjoyment.  You enjoy it.  Stop as enjoyment wanes and move on until the next time.
 
This approach empowers you to enjoy your weight loss journey without sacrificing the foods that bring you joy.

​Thanksgiving is an Optimization day.  Optimization days are built into jolie weight loss programs to give you caloric and macronutrient variation AND to teach you that within a weight maintenance lifestyle you can have foods that are not your “normal.”
 
So how do we Optimize on a day like Thanksgiving?  The Thanksgiving menu is definitely more robust than your usual Optimization day.  
 
The day before Thanksgiving is your day to eat foods that are filling and calorically low.  We do not want to go into Thanksgiving starving and to do as much walking as possible.
 
A Sample:
Go for a morning walk
Smoothie like jolie Beauty Elixir: protein, plant mylk, spices OR 2 eggs and a salad
Lunch: A salad focused on vegetables. For protein: chickpeas or fish/shrimp
Dinner: Sauteed greens and fish or lentils
Do as much walking and moderate movement as possible.
 
This will put you in an energy deficit without hunger.
 
Enjoy Thanksgiving day.  Let yourself Optimize with foods you really love and make you feel celebratory and happy. Don’t waste it on throw away food that you can live without or don’t even really enjoy.  Do not take leftovers home!
 
The day after fast as long as you are full.  For me, I can go most of the day after Thanksgiving without eating.  The heaviness from eating carb rich foods is a lot for me and I don’t feel hunger for quite a time afterward.  
 
Once you do feel hungry, eat lightly just to take the edge off of your hunger.  Do this for all of Friday and even into Saturday if you can.  
 
This will land you on Monday not too far off the mark.  If you like, join a jolie cleanse the week after Thanksgiving to finish the job. 

The key to long term weight loss success is honoring your non-negotiables.  My first question to you as a client seeking weight loss or health transformation is what are you not willing to give up?  Be honest.  What is it?
 
You will learn to lose weight with these 1-2 non-negotiables in place.  Sustainability has to be accounted for from the beginning so you can develop a thin-self lifestyle you can live with forever.  The benefit of having clear non-negotiable foods is it adds value to your program from a nutritional and mindset perspective.
 
From a lot of experience, I can guarantee that there is a way to lose weight for you even with your non-negotiable.  
 
Optimized weight loss which includes your 1-2 non-negotiables:
 
1. Promotes Sustainability - Including foods you love is the beginning of creating a thin long term style of eating.
 
2. Reduces Feelings of Deprivation - One thing we work really hard to do is to support weight loss without deprivation. Extra effort goes into taste, variety, and flavor because this is your new long-term way of eating. Banning your favorite foods, feeling restricted with no balance for your cravings usually results in going off the rails; therefore, your favorite foods. 
 
3. Creating a new relationship with food is at the center of permanently creating a new health status - Weight loss diets can sometimes create a mindset of "good" and "bad" foods, leading to guilt when eating something deemed unhealthy. Including non-negotiable foods helps normalize all food choices within moderation.  Mastery over food is the aim; not feeling judged by your food choices.
 
4. It allows you to enjoy things you love without feeling off track - When I began weight loss, homemade Friday pizza night was a non-negotiable. Experiencing it without feeling “off-track” kept me on track for the next meal. This puts you in a space of staying consistent and developing positive habits. 
 
The goal of Optimization day with jolie Weight Loss is to practice moderation - this is further practiced in Incorporating intentionally and wisely  non-negotiable foods -  crucial for long-term success.

When I first discovered the anti-aging impact of Metformin - I was sold.  But being a perpetual academic, I had to dive into the research to see if food could do the same. Yes, is the answer when food is used with intention.

My prescription for myself to incur the same benefits of Metformin with food is:
Jolie Nutrition 80% of the time
Once every 2-3 months do a Deep Reset or 10 Day Reset
Maintain a solid 12+ fasting window between dinner and breakfast

Working with Dr. Amina of Simply Well has given the opportunity to begin case studies on the interaction of food and allopathic medicine.  One of the most consistent results has been that jolie gives the benefits of Metformin for non-diabetic clients.

The JolieLife diet works similarly to metformin in promoting anti-aging benefits through natural means like reducing inflammation, improving insulin sensitivity, activating AMPK, and enhancing gut health. By emphasizing whole foods, antioxidant-rich ingredients, and intermittent fasting, the diet mirrors many of metformin’s mechanisms that target aging, making it an effective lifestyle approach to healthy aging and longevity.

The fantastic bonus of food is that you not only get the effect of anti-aging, pro-metabolic medications such as Metformin, but you get the synergistic impact of food which addresses brain health, immune health, and overall wellness at the same time. 

I wanted to highlight the anti-aging pathways that jolie Nutrition targets to give you the impact of Metformin.  
1. Support for Cellular Repair

• Both metformin and Jolie nutrition support accelerated cellular repair, an essential process for anti-aging. By supporting processes like autophagy and reducing metabolic waste, jolie reduces toxic load while providing nutrients for repair.  Omega-3 fatty acids, polyphenols (found in dark berries and green tea), and amino acids from plant-based proteins and bone broths support cell repair and regeneration, helping the body recover from daily stress and maintain youthfulness.

2. Activation of AMPK (AMP-Activated Protein Kinase)

• AMPK, is a metabolic pathway that promotes cellular health and longevity by reducing inflammation and oxidative stress. Certain foods and eating patterns can naturally activate AMPK, mimicking metformin's action.
• How JolieLife Does This: The Jolie diet promotes times of non-eating and fasting with food (as part of programs like the 10 Day Reset and Deep Reset) which triggers AMPK pathways.  In addition, foods are intentionally chosen to trigger AMPK activation enhancing longevity and reducing aging markers.

3. Inhibition of mTOR Pathway

• The mTOR (mechanistic target of rapamycin) pathway is associated with aging, as its overactivation can promote cell growth but also aging-related diseases like cancer. Metformin helps suppress mTOR, slowing aging-related processes. Jolie does this by featuring plant-based proteins which naturally suppress mTOR activity.  Programs such as the 10 Day Reset and Deep Reset inhibit the mTOR pathway through mimicking fasting. This leads to improved cellular repair mechanisms and slower aging similar to metformin’s effects.

4. Anti-Inflammatory Foods

• Chronic inflammation is a key driver of aging, often referred to as inflammaging. Like metformin, which reduces pro-inflammatory cytokines, the Jolie diet emphasizes foods that naturally reduce inflammation.
• How JolieLife Does This: The diet is rich in anti-inflammatory foods like leafy greens, turmeric, ginger, berries, fatty fish (omega-3s), and other plant-based options. These foods reduce inflammation and oxidative stress, key factors in slowing down aging.

5. Improvement of Gut Health

• Both metformin and the Jolie improve gut health for a balanced microbiome which is essential for managing systemic inflammation and promoting healthy aging. Jolie focuses on gut-healing ingredients like bone broth (from the Health & Wellness Broth in some programs), fermented foods, and fiber-rich vegetables. These elements help maintain a healthy gut barrier, reduce systemic inflammation, and support a balanced microbiome, which is crucial for anti-aging.

6. Reduction of Oxidative Stress

• Metformin helps reduce oxidative stress by decreasing the production of harmful free radicals. Antioxidants, which are naturally abundant in the Jolie diet, achieve similar benefits by neutralizing free radicals, which accelerate aging. Foods like dark leafy greens, berries, nuts, seeds, and cacao provide natural defense against oxidative damage promoting long-term health.

7. Balanced Blood Sugar Levels

• Metformin’s role in reducing blood sugar spikes and improving insulin sensitivity directly impacts longevity by preventing the damage caused by advanced glycation end-products (AGEs), which are linked to aging and inflammation. Jolie modulates blood sugar by combining foods to slow glucose absorption and using foods high in insoluble fiber.  By stabilizing blood sugar levels and improving insulin sensitivity, the diet helps prevent glycation, a process where sugar molecules damage proteins and accelerate aging.

Jolie improve longevity by giving you everything you need for a long life and a life with all your systems functioning optimally.  Every program considers the nutrient needs of your entire body.  By providing you with an abundance of  vitamins, minerals, and antioxidants can achieve optimal cellular function.  

Love,
Julia
​xo

To round out our month on heart health here are three specific actions you can take to leverage the significant role diet plays in cardiovascular health. 

Three key dietary components that stand out for their heart-protective benefits are fiber, antioxidants, and omega-3 fatty acids. All of which are in abundance within the jolie way to health.

Fiber: The Heart's Best Friend
Dietary fiber is best found in fruits, vegetables, whole grains, and legumes - not supplementation. There are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water to form a gel-like substance that helps lower cholesterol levels by binding with cholesterol particles found in bile. 

This lowers overall cholesterol by preventing the reuptake of cholesterol from bile into the bloodstream providing a significant impact on levels of low-density lipoprotein (LDL) or "bad" cholesterol, a major risk factor for heart disease. We will return to this form of fiber again when we get to metabolic health

Insoluble fiber, while not directly linked to cholesterol reduction, aids in maintaining a healthy digestive system supporting microbial activity that reduces inflammation and, thereby, contributes to a healthier cardiovascular system.

Antioxidants: The Protective Shield
Antioxidants are compounds found in a variety of foods: berries, nuts, vegetables, and whole grains. They help protect the body from the oxidative stress which occurs when there is an imbalance between free radicals produced from cellular activity and antioxidants in the body. Free radicals are unstable molecules that damage cells including heart and blood vessels.

By neutralizing free radicals, antioxidants reduce oxidative stress and inflammation - key contributors to heart disease. Specific antioxidants, such as vitamin C, vitamin E, and polyphenols, have been shown to improve endothelial function (the inner lining of blood vessels), enhance blood flow, and reduce the risk of atherosclerosis (the buildup of fatty deposits in the arteries).

Omega-3 Fatty Acids: The Heart's Ally
Omega-3 fatty acids, primarily found in fatty fish, flaxseeds (my favorite for heart and hormone health), chia seeds, and walnuts, are crucial for heart health. These essential fats help reduce triglyceride levels, lower blood pressure, and decrease the risk of arrhythmias (irregular heartbeats). They also have anti-inflammatory properties that can prevent the development and progression of atherosclerosis.

Omega-3 fatty acids improve the balance of high-density lipoprotein (HDL) or "good" cholesterol to LDL cholesterol, further protecting your heart. Additionally, they help maintain the flexibility of the blood vessels which aids in blood flow, reduces the likelihood of blockages, and lowers blood pressure.

Be intentional in including these in your diet daily and at as many meals as possible when not eating jolie to significantly enhance cardiovascular health. 

Love,
Julia
xo

Digestive inflammation is growing.  It is labeled as IBS, Crohn’s, ulcerative colitis, and non-specific intestinal inflammation.  All of these conditions and the road to these conditions - make it hard to eat.  Especially hard to eat the foods that are healers like vegetables.

You're stuck in a cycle of pain and toleration of foods that don’t address the underlying inflammation and immune conditions.

How do you eat vegetables with IBD?

1. Eat nothing raw.  Raw foods are much harder for the intestines.  Cooking helps break down the fiber in vegetables, rendering them gently on the digestive tract. For clients with intestinal distress - it is better to overcook than undercook.  Your vegetables being soft makes it easier to digest.
2. Eliminate the cruciferous family of vegetables.  When you are in a good place, reintroduce them one at a time while keeping careful records - more on that later.  The cruciferous family includes: kale, cauliflower, Brussels sprouts, broccoli, turnips.
3. Pureed soups should be your go to vegetable source.  Jolie specializes in pureed soups because it is such an excellent way to increase nourishment.  Pureeing breaks down plant fiber and opens the plant cells - your body then can absorb the nutrients without having to break down fiber.  Think of pureed soups as a green juice on steroids: more nourishment, more complex nourishment, and equally easy to access, plus they are warm. 😄
4. Keep a meticulous food journal.  The difference between feeling good and a flare is not only what you eat, but also how much and how frequently.  So you may be able to have a ½ cup of peeled, seeded cucumbers, yeti ⅔ cup can cause a flare.  These details are important when crafting a healthful way of eating that maximizes nutrition.
5. Remove skins and seeds.  The skin and seeds of vegetables are particularly high in fiber.  Removing them may allow you to eat something that would otherwise be irritating.  

Love,
Jolie
xo

January basics includes changing our relationship with fat.  Fat was demonized and replaced by sugar and carbs; and all the chronic life ending and debilitating disease rose dramatically.

Fat is not the enemy.  In fact, it is a friend to cellular health, weight loss, anti-aging, and metabolic health.  Scientifically we know this and we knew it then too.  

Why is fat important for our health?  Most of our cellular membranes are made of lipids.  Most of the action happens on the cell membrane - the home of receptors for everything.  The inside of the cell is like the bank vault, the cell membrane is the trading floor, commodities desk, equity exchange, and 

Fat is also important because all the fat soluble vitamins need fat to gain access to the body.  Without fat, they pass through the digestive tube.  

Fat is linked to feeling full.  When fat sensors at the exit of the stomach sense adequate fat intake they go off signaling the brain that you're full.   That is why eating slowly aids weight loss.  I recommend that clients wait 20 minutes before deciding a meal is not enough.  Jolie meals teach you portion size.  If your portions are out of whack, however, some dishes initially seem like not enough food - wait for it.  When the meal begins to exit the stomach - your nutritional sensors will pick up that you have everything you need, and signal the brain to release leptin - the satiety hormone.

Fat is long lasting energy.  Fat calories take a long time to break down because of the number of bonds between the atoms.  As each breaks you have energy and nourishment.  So good dietary fat helps you avoid snacking.  If you snack, it’s not because you need to, it’s more of a habit. 

How to get the fat we need:

Top sources of fats that I integrate into every jolie program: avocado, olive oil and olives, flax, hemp, nuts and seeds.  This gives you a full array of the healthy fats your body needs for repair, maintenance, and cell integrity.  

When not eating jolieLife:

1. Include avocado and/or olives in your daily diet. (½ to ¼ avocado is enough.  6-8 large olives.)
2. Grind flaxseed with a coffee grinder and sprinkle a tablespoon on your lunch and dinner.  
3. Include ¼ c. of nuts or seeds in your daily diet.
4. Use quality extra virgin olive oil as salad and vegetable dressings. 

Also, eating a variety of nuts and seeds will give you broader nourishment.  

By integrating good fats into your diet, you will find that you are more hormonally balanced, your skin improves, inflammation is lessened, cravings decrease, and metabolism upregulates.
with love,
Jolie
xo