Julie Pecarski Nutrition

Julie Pecarski Nutrition ✨Your Mid-Life Glow Up Coach
👉Awarding Wining Nutritionist + HR Pro
Nutrition + Movement + Lifestyle

You don’t need expensive “superfoods” to support your health. These are five simple foods I eat almost every day because...
07/08/2026

You don’t need expensive “superfoods” to support your health. These are five simple foods I eat almost every day because they’re backed by science and easy to incorporate into real life.

🫐 Blueberries – rich in anthocyanins that support brain health and help combat oxidative stress.

🍋 Lemons – a great source of vitamin C, which is essential for collagen production and immune function.

🌾 Psyllium husk – one of the most evidence-based fibres for supporting gut health, healthy cholesterol levels, and blood sugar balance.

🥛 Fermented foods – help nourish the gut microbiome and have been shown to increase microbial diversity while reducing inflammatory markers.

🥒 Cucumbers (and other high-water, low-calorie foods) – support hydration, add volume to meals, and can help increase fullness.

Small, consistent habits often outperform complicated nutrition plans.

Save this post for your next grocery shop and let me know—which of these do you already eat every day?

Studies:
• Krikorian et al., 2010 (PMID: 20047325)
• Carr & Maggini, 2017 (PMID: 29099763)
• McRorie, 2017 (PMID: 28676148)
• Wastyk et al., 2021 (PMID: 34256014)
• Rolls et al., 2004 (PMID: 15113720)

06/22/2026

One of the biggest changes I’ve made recently?
Swapping some of my long, steady-state cardio sessions for Norwegian 4x4 intervals.

The workout is simple:
➡️ 4 minutes hard effort
➡️ 3 minutes recovery
➡️ Repeat 4 times

Why I love it:
✔️ Improves VO₂ max (one of the strongest predictors of longevity and cardiovascular health)
✔️ Improves aerobic fitness and endurance
✔️ Time efficient — done in about 40 minutes
✔️ Helps support heart health and healthy aging
✔️ Leaves more time for strength training and recovery

A 2024 study found that the Norwegian 4x4 protocol significantly improved VO₂ max compared to moderate-intensity training.

At 47, I’m less interested in burning calories & more interested in building a stronger body, better fitness & long-term health.

Have you tried Norwegian 4x4s?


 
 
 


05/28/2026

Midlife glow-up favourites of the week ✨

A few things helping me feel better from the inside out lately:
✔️ More fibre
✔️ Better digestion + blood sugar support
✔️ Hydrated, glowy skin
✔️ Makeup that actually lasts all day

Tiny upgrades really do add up 👏

Comment GLOWUP and I’ll send you the links to all my current favourites 💛

05/13/2026

This week’s midlife glow-up favourites ✨
And honestly? Most of them start with getting enough protein.

One of the biggest game changers for my energy, body composition, cravings, and strength has been prioritizing a solid protein hit first thing in the morning — and making sure my snacks support my goals too.

And the 5th favourite? A good exfoliator 👏
�Because glowing skin in midlife is both internal and external.

Protein + skincare + consistency = the real glow-up.

Comment “glow” if you want my fav exfoliators 💛

� � � �

Weekend reset in the mountains ⛰️Fueled by coffee, blueberries, a little beer… and a lot of fresh mountain air 💙
03/31/2026

Weekend reset in the mountains ⛰️

Fueled by coffee, blueberries, a little beer… and a lot of fresh mountain air 💙








03/12/2026

Fine hair + thinning hair + perimenopause means my hair routine has had to evolve a bit.

These days my focus is less about styling tricks and more about supporting scalp health and giving my hair the best chance to look full, healthy, and hydrated.

A few things that have made the biggest difference in my routine:

• A cleansing or detox shampoo to remove buildup and reset the scalp. When you have fine hair, even a little buildup can make everything fall flat.

• A hair thickening product to create the illusion of fuller hair and give some lift at the roots.

• A hydrating serum for the ends to keep hair soft and shiny without weighing it down.

• A really good dry shampoo that refreshes hair between washes without leaving that chalky residue or drying everything out.

For fine or thinning hair (especially during perimenopause), I’ve learned that lighter products and a healthy scalp make all the difference.

If you want to see the exact products I use comment HAIR or it’s linked in my bio






HealthyHairHabits

Things that nourished me from the inside out this past week.I’ve been hyper focused on protecting my energy & REALLY dia...
03/02/2026

Things that nourished me from the inside out this past week.

I’ve been hyper focused on protecting my energy & REALLY dialling in on nourishing the mind first thing. What a difference it makes!

Save for this for later to inspire you 🫶🏼





02/25/2026

When someone tells me you can’t eat pancakes if you’re trying to lose fat…

All I hear is diet culture static noise 🥞📻

Fat loss isn’t about banning foods.
It’s mostly about how much you’re eating overall.

I definitely used to think differently. And I’ve since changed my approach & successfully dropped close to 10 pounds this past year.

You can absolutely have pancakes — just build them smarter:

✔️ Prioritize protein
✔️ Add fiber
✔️ Include high-volume foods that actually keep you full
✔️ Balance the portion

It’s not the pancake.

My mornings set the tone for everything — my health, my work, my relationships.So I start by getting clear on what I wan...
02/02/2026

My mornings set the tone for everything — my health, my work, my relationships.

So I start by getting clear on what I want and why.

I create simple rituals that support my body (and also my nervous system).

I visualize my future self and act from that place — not fear or urgency. I listen to affirmations and meditations while I dry brush etc.

I regulate stress by walking, sticking with my sleep schedule etc.

And I set boundaries that protect my energy, time, and peace.

None of these are easy and they do take practice. But trust me: it works!

>>> which one do you think you can take into this upcoming week?





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