{"podcast":{"title":"Embrace Your Real","slug":"embrace-your-real-187700","podcast_index_feed_id":187700,"rss_url":"https://embraceyourreal.libsyn.com/rss","website_url":"https://www.juliealedbetter.com","image_url":"https://static.libsyn.com/p/assets/b/0/2/6/b026663fc442bdbed959afa2a1bf1c87/IMG_9460.png","author":"Julie Ledbetter","episode_count":649,"summary":"Welcome to Embrace Your Real with me, Julie Ledbetter, a podcast where I empower you to just be you. My hope for you is to stop hating your body, picking a part every flaw, questioning your worth, doubting your strength, making excuses, and constantly starting over. I get it, I've been there. I know it feels like an impossible cycle to break, but let me tell you: I've successfully broken the decade long struggle, and over the last 8 years I have helped thousands of other woman do the same. I know it's possible and that's why I am here to ensure you do, too! Every episode, I dish you a dose of real talk and actionable advice for building the body you want, creating unshakable confidence and embracing your authentic self. Each week I share my secrets on how to honor your body with movement, nourish your body with exactly what it needs, and give you transformative mental shifts that will help you show up for your life in a powerful way. Are you ready to embrace your real? Let's get it, let's go!","last_synced_at":null,"page_url":"https://stenobird.com/podcast/embrace-your-real-187700"},"episode":{"title":"7 Things That Are Quietly Wrecking Your Sleep (And Slowing Your Results)","slug":"7-things-that-are-quietly-wrecking-your-sleep-and-slowing-your-results","published_at":"2026-04-16T08:00:00+00:00","page_url":"https://stenobird.com/podcast/embrace-your-real-187700/7-things-that-are-quietly-wrecking-your-sleep-and-slowing-your-results","show_page_url":"https://stenobird.com/podcast/embrace-your-real-187700","url":"https://embraceyourreal.libsyn.com/7-things-that-are-quietly-wrecking-your-sleep-and-slowing-your-results","audio_url":"https://traffic.libsyn.com/secure/embraceyourreal/EYR_-_7_Things_That_Are_Quietly_Wrecking_Your_Sleep.mp3?dest-id=1852595","summary":"When your progress has stalled, your cravings feel out of control, and your body never fully recovers, the common instinct is to blame your training or your nutrition. But while those things matter, there is one thing that overrides all of it the moment it goes wrong, and most women never think to look at it. Sleep. In this episode of Embrace Your Real, I walk you through seven specific things that are quietly disrupting your sleep and exactly what to do about each one tonight. And what you will find is that some of the habits you think are helping you are actually the ones working against you the most. What's Discussed: Why sleep is the missing piece most women never think to look at Why skipping carbs at dinner raises cortisol overnight and wakes you up at 2 or 3am How finishing intense workouts too late keeps your nervous system activated when it should be settling Why chronically high cortisol leaves you wired but exhausted and what to actually do about it The half life of caffeine and why your 3pm coffee is still in your system at 9pm What social jet lag is and why inconsistent sleep and wake times are costing you recovery Why a warm or bright bedroom is actively working against deep sleep The one thing to start with tonight If you want a program that takes recovery just as seriously as the training itself, head to movementwithjulie.com to get started inside the Movement With Julie app. Rest days are programmed intentionally into the weekly schedule so your body always gets what it needs to repair and change. If you loved this episode, you'll also love: Episode 413: The Importance of a Rest Day . It will help you take everything you learned here and apply it in a way that protects your results instead of quietly undermining them. If you want more from me, be sure…","meta_description":"When your progress has stalled, your cravings feel out of control, and your body never fully recovers, the common instinct is to blame your training or yo…","key_points":[],"chapters":[],"topics":[],"duration_seconds":573,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/embrace-your-real-187700/episodes/7-things-that-are-quietly-wrecking-your-sleep-and-slowing-your-results/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/embrace-your-real-187700/7-things-that-are-quietly-wrecking-your-sleep-and-slowing-your-results.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}