Greeting & Good Morning

Greetings and Buenos Dias

Greetings and Buenos Dias Body Shop Fam, As discussed in today’s podcast, I’m going straight to the message and objective. In a world full of environmental toxins, it’s important for our health, hormones, and maintaining homeostasis the best we can in 2026 to take as much precaution as we can to detoxify the food and spaces around us. Here are a few things to get you started this week. 🥬 Produce Washing Checklist • Wash hands first: Use warm water and soap for 20 seconds before handling any food. • Trim first: Cut away bruised areas and remove the outer leaves of lettuce or cabbage where dirt and chemicals collect. • Firm produce (apples, cucumbers, root vegetables): Scrub with a clean, stiff-bristled produce brush under cold running water. • Leafy greens and berries: Submerge in a bowl of cold water, gently swirl to let grit sink, lift out, and rinse again. • Baking soda soak (pesticide reduction): Mix 1 teaspoon of baking soda per 2 cups of cold water, soak produce for 12 to 15 minutes, and rinse thoroughly with plain water. • Vinegar soak (bacteria reduction): Mix 1 part white vinegar with 3 parts water, soak for 5 to 10 minutes, and rinse well. • Dry completely: Dry with a clean cloth towel or salad spinner to remove remaining surface bacteria and residue. • Avoid soap: Never use dish soap, bleach, or commercial detergents, as porous produce can absorb these chemicals. 🛒 Grocery Shopping & Packaging Checklist • Prioritize the “Dirty Dozen”: Buy organic for produce known to have the highest pesticide loads (like strawberries, spinach, kale, and grapes). • Utilize the “Clean Fifteen”: Save money by buying conventional versions of thick-skinned produce lower in pesticides (like avocados, sweet corn, pineapples, and onions). • Ditch single-use plastic bags: Switch to reusable organic cotton or mesh bags for loose produce. • Choose glass over cans: Buy tomato sauces, oils, and soups in glass jars to avoid BPA and alternative plastic linings found inside metal cans. • Buy whole foods: Minimize ultra-processed foods, which pick up chemical plasticizers during factory processing and packaging. 🍳 Kitchen Prep & Storage Checklist • Filter your water: Use a multi-stage water filter certified to remove heavy metals (lead, arsenic), PFAS (”forever chemicals”), and microplastics. • Upgrade cooking surfaces: Swap scratched non-stick Teflon pans for cast iron, stainless steel, or 100% ceramic cookware. • Ban plastic heating: Never microwave food inside plastic containers or covered in plastic wrap, which leaches chemicals into food. • Transition to glass storage: Store leftovers in glass, stainless steel, or ceramic containers instead of plastic Tupperware. • Filter your air: Run a HEPA air filter in or near the kitchen to capture airborne particles from gas stoves and cooking. This comes to you from a place of love and doing what I can to help myself and share the knowledge for a more optimally functioning system inside and out. Besos & Biceps, Julia Fernandez De Maez This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit juliabodyshop.substack.com [https://juliabodyshop.substack.com?utm_medium=podcast&utm_campaign=CTA_1]

Greeting Body Shop Fam!

Greeting Body Shop Fam, Welcome to your first official Rest and Recovery Protocol Bonus. Below is the breakdown of our strategic focus on tactical sports recovery, targeted supplementation, and lifestyle optimization. Week 1 Protocol Outline • Day 1: Systemic Repair • Day 2: Supplementation & Micronutrient Integration • Day 3: Biohacking Fundamentals • Day 4: Adrenal Restoration • Day 5: Hormone Balance & Nutritional Support • Day 6: Muscular Recovery • Day 7: Sleep Hygiene & Dietary Optimization The objective of this phase is to introduce these advanced methods and seamlessly integrate them into your daily routine and training regimen. This protocol is designed to accelerate your progress, allowing you to approach your goals with enhanced recovery, greater strength, and master-level efficiency. Welcome to Day 1. Day 1 guide is available on the app Besos & Biceps, Julia & The Dogs This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit juliabodyshop.substack.com [https://juliabodyshop.substack.com?utm_medium=podcast&utm_campaign=CTA_1]

Greeting & Good Morning

Greeting & Good Morning Body Shop Fam❤️Welcome back to your podcast and also now vlog cast with the full video available on the Body Shop LLC Facebook page.➡️ Today’s topic of focus- Mitigating busyness + building systems.Fact: the more organized you are, the less busy you will be, or at least feel. All the meat and potatoes are in the podcast, so I encourage you to listen to this week’s DIY @ Home Challenge, which is as follows: 1.) Determine your biggest time waster. 2.) Eliminate at least one(we could all little less time online) 3.)Implement ONE system. Given that it’s a brand new month and you have a brand new schedule attached for in Gym or at home, let’s start with your fitness. This week’s check-in will be focused on exactly that. Rather than asking you for a two-day nutrition log, I’ll be asking you for your fitness structure. Be on the ready.“We don’t rise to the level of our goals, we fall to the level of our systems,” Leila Hermozi This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit juliabodyshop.substack.com [https://juliabodyshop.substack.com?utm_medium=podcast&utm_campaign=CTA_1]

Greetings and good morning Body Shop Fam

Greetings and good morning Body Shop Fam, Due to trainee volume increasing over the last six weeks, it’s been a little more difficult for me to get out your continuing education, material and podcast. I appreciate your patience and most importantly your friendship and participation in the program. Advise him to take a few moments to listen to this brief update podcast on things to expect, how our training is intensifying through the late spring and summer months not to mention some of the new enhancements to your service in 2026. I have a new assistant joining me starting next week to help. Ensure information on newsletters are sent out every Tuesday and by now everybody on the team should have received your independent custom check-in. Much love, I’ll see you in class but for now take a few minutes to make sure you’re informed on updates. You’re doing an incredible job this season and it’s my pleasure to be able to help guide you in your continuing efforts to achieve homeostasis and optimized wellness in all capacities. Besos & Biceps, This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit juliabodyshop.substack.com [https://juliabodyshop.substack.com?utm_medium=podcast&utm_campaign=CTA_1]

Dig In: Self-Discovery, Discipline, and Doing the Work

Greetings & Happy December All “new year, new me” BS aside, I challenge you to be above average and use the time that you have left to consider your wins and where there are breaks in your system. At every level, you’re gonna have obstacles to work around, but the more you trust in your process, the better the obstacles get. Truth be told, a date on a calendar counts for nothing- it’s the habits we commit to building every day on the calendar. 80% of people will quit their New Year’s resolutions by the end of February. Join me in being in the top 20%. It’s less about the WHY and in 2026 more about purpose, intention, and above all, self-discovery. Dig in! New year, new me starts every freaking day, so let’s kick it in the ass. Love, Julia This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit juliabodyshop.substack.com [https://juliabodyshop.substack.com?utm_medium=podcast&utm_campaign=CTA_1]