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Julia Zakrzewski, RD

Health & Nutrition Writer

Julia Zakrzewski is a Registered Dietitian and nutrition writer. She has a background in primary care, clinical nutrition, and nutrition education. She has been practicing dietetics for four years.



Julia Zakrzewski is a Registered Dietitian and nutrition writer. She has a background in primary care, clinical nutrition, and nutrition education. She has been practicing dietetics for four years.

She specializes in:

  • Mental health and nutrition
  • Gut health
  • Diabetes
  • Cardiovascular health
  • Oncology

Julia completed her bachelor's degree from the University of Guelph and earned her dietetic license in Toronto. She enjoys public speaking, and she facilitates nutrition education groups and cooking demonstrations for patients. She is called to nutrition writing because she wants to contribute helpful evidence-based content to online communities.


4 Markers Of Metabolic Health You Should Know

October 13, 2022
There are four markers of metabolic health you should monitor, like waist circumference, blood sugar levels, triglycerides, and cholesterol.
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Exercises That Can Increase Your Metabolism

October 13, 2022
Regular exercise can be a fun way to improve your overall health and it can raise your metabolic rate. But, which type of workout will lead to the biggest increase in your metabolism? In this article, you’ll learn that and more!
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Using METs to Track Physical Activity

October 10, 2022
METS (metabolic equivalent tasks) can help you understand how different activities affect your energy expenditure.
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What to Eat To Lower Triglyceride Levels

October 10, 2022
Foods proven to help lower triglycerides include fish with omega-3 fatty acids, vegetables, beans, curcumin, and spirulina.
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How Does Your Thyroid Impact Your Metabolism

October 10, 2022
Your thyroid helps control energy expenditure in your body. If your thyroid levels are too low, you may have difficulty losing weight.
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Metabolic Conditioning for Better Health

October 7, 2022
Metabolic condition (METCON) combines cardio and strength training to tap into multiple energy pathways and improve how well your body burns calories.
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Sugar and Metabolic Health: Can You Enjoy Both?

September 21, 2022
Learn how you can choose high-quality food sources of sugar to maintain (and even improve) your metabolic health.
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Is Corn Good for Blood Sugar and Weight Loss?

September 19, 2022
Corn has a reputation for being too sweet and potentially even harmful to health. In reality, the golden kernels have several health benefits that can support stable blood sugar levels and weight loss.
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The 8 Best Foods For Metabolic Health

September 16, 2022
Your diet and food choices directly affect your metabolism. To improve your metabolic health, it’s important to eat a varied diet rich in fiber, minerals, and low glycemic foods.
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12 Fresh Vegetables to Support Metabolic Health, from a Dietitian

September 14, 2022
Your metabolic health is influenced by your lifestyle and your diet. Incorporating a variety of vegetables is important to maintain good health overall, but certain vegetables can promote metabolic health more than others - learn which ones!
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How Quinoa Can Support Weight Loss

September 12, 2022
Quinoa is a tiny seed that contains protein, fibers, and healthy fats which support weight loss. Despite being a seed, it is classified as a whole grain because of its high carb content. Let’s learn more about this popular nutritious grain.
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How Do Tomatoes Affect Blood Sugar?

September 8, 2022
Tomatoes are low in sugar and are packed with nutrients, making them a blood-sugar-friendly food. The bright red fruit is rich in lycopene, vitamin C, and potassium, which contribute to heart health and immune function.
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Why Metabolic Health Is a Good Starting Place for Weight Management

September 1, 2022
Your motivation to lose weight is personal and important. But what if you make healthy changes and you don’t experience any weight loss? Are there still meaningful health benefits even if the scale doesn’t change?
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10 of the Best Fruits to Support Metabolic Health, from a Dietitian

August 31, 2022
Your metabolic health is influenced by your food choices, including fruits. Every fruit has a diverse nutrient profile that can support good health, but certain fruits may encourage metabolic health more than others - learn which ones!
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How Potatoes Affect Blood Sugar

August 30, 2022
Potatoes are a popular root vegetable that is versatile to cook with. While they offer a variety of nutrients to your diet, they are starchy vegetable that could raise your blood sugars. Read how you can include potatoes in your diet without spikes.
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How Much to Exercise Weekly Based on Your Goals

August 29, 2022
Regular exercise is important for health and weight maintenance. Best practices suggest including a mixture of aerobic exercise and strength training, but how much time should you actually spend exercising each week to meet your goals?
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How to Lower Blood Sugar & Cholesterol

August 23, 2022
It is not uncommon for people with high blood sugar levels to also have high cholesterol. Making changes to your diet and lifestyle can have a significant impact on both of these important health markers.
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What Factors Affect Blood Sugar Levels?

August 15, 2022
When people first start to track their blood sugar, they often zero in on decreasing their intake of refined carbohydrates and sugar. While this can help, there are several other factors that could be affecting your blood glucose levels.
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How to Plan Healthy Work Lunches for Weight Loss

August 9, 2022
Packing your own lunch for work is a major advantage in your weight loss journey. You have full control over the ingredients and you can get as creative as you want. But how do you know what to bring?
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6 Signs Your Metabolic Health Is Out Of Balance (And What To Do About It)

August 8, 2022
It is normal to experience the occasional headache, belly bloat, or bad night of sleep. But more frequent or even daily occurrences could be signaling metabolic imbalance. Learn what to look for, and tips to restore balance.
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How Long Does It Take to Lower a Blood Sugar Spike?

July 29, 2022
A blood sugar spike may happen at some point in your weight loss journey, typically after eating carbs. Your body will respond to bring your glucose levels down to a normal range, but how long will it take?
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How Your Weight Can Affect Your Immune System

July 28, 2022
A balanced diet and managing stress are key to staying healthy, but did you know body weight can also influence your immune response?
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Can Omega-3 Fish Oil Help With Weight Loss?

July 22, 2022
Fish oil supplements are touted for their health benefits, including lower cholesterol and better brain health. But can this ‘liquid gold’ supplement help with metabolism and weight management?
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How Garlic Can Help Lower Blood Sugar

July 18, 2022
Garlic lovers rejoice! There is one more reason to love this aromatic herb: current literature suggests both fresh garlic and garlic supplements can lower blood sugar when eaten consistently. Learn how much to eat to harness these benefits.
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Vitamin C and Glucose Monitoring

July 14, 2022
Vitamin C may decrease the accuracy of glucose monitoring and falsely present high glucose readings. We'll review 2 studies to help you understand whether your CGM data might be affected.
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How A Continuous Glucose Monitor Can Help With Keto

July 12, 2022
The keto diet is often used for weight loss and blood sugar control. If you want to track how the keto diet impacts your blood glucose levels, a CGM device can help.
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How Eating More Fiber Helps Weight Loss

July 12, 2022
Fiber is essential to your diet and weight loss journey. Shockingly, more than 90% of Americans are not consistently meeting their daily fiber requirements. Do you think you fall into that statistic? 
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Is Watermelon a Good Fruit for Weight Loss?

July 8, 2022
Watermelon is a hydrating summer staple, and it’s supposed to be healthy, right? Find out if this low-calorie seasonal fruit is actually helpful for weight loss and managing blood sugar.
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CGM Accuracy vs. Fingerstick Glucometers

July 7, 2022
Learn about the key differences between continuous glucose monitors (CGMs) and fingerstick glucometers for testing blood sugar levels, and how accurate they are.
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Should You Take Probiotics to Manage Blood Sugar?

June 24, 2022
Living microorganisms called probiotics exist throughout your digestive tract and play a key role in supporting overall health— but can probiotics from food or supplements also help manage blood sugar levels? 
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How Alcohol Contributes To Weight Gain

June 24, 2022
Whether it's a glass of wine, a pint of beer, or a fruity cocktail, alcoholic beverages add empty calories that can make it harder to lose weight. Here’s how you can stay on track to your weight loss goals and still enjoy alcohol responsibly.
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Which Vitamins and Minerals Can Help With Weight Loss, According to Science

June 21, 2022
Vitamins and minerals support the immune system, organ and nerve function, and metabolism. It’s important to get enough of all the essential nutrients for overall health, but are there vitamins that can help with weight loss?
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Is Keto a Healthy Way to Lose Weight?

June 16, 2022
The Ketogenic diet—Keto for short—is a low-carb, high-fat diet that promises weight loss by reducing carb intake, so your body burns through glycogen stores and then moves on to fat. But can it really be that easy?
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Can Chia Seeds Be Used for Weight Loss?

June 14, 2022
Chia seeds are rich in omega-3-fatty-acids, antioxidants, protein, and fiber. They can stabilize blood sugar. Read on to learn new ways to include them in your meals!
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How To Eat Oatmeal For Weight Loss

June 9, 2022
When was the last time you got excited about a bowl of oatmeal? This whole grain is high in fiber and is a blood-stabilizing food. Oatmeal can be an asset to your weight loss journey and it doesn’t have to taste boring!
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Should I Drink Apple Cider Vinegar (ACV) for Weight Loss?

June 2, 2022
Acetic acid is the key ingredient in apple cider vinegar (ACV) that has been linked to improving blood sugar and overall health, but can ACV really help with weight loss? Read on to find out if apple cider vinegar can help your weight loss efforts.
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Spices that May Lower Blood Sugar

May 23, 2022
You’ve already zeroed in on carbs to help control blood sugar—but what about the rest of your pantry? Herbs and spices can help lower blood sugar, too. Julia Zakrzewski, RD, lists her top 6 spices and for blood sugar control.
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Foods Good for Mental Health and Blood Sugar

May 19, 2022
Choosing foods that provide consistent nourishment has a positive impact on your mood and energy levels, setting the stage for successful blood sugar management.
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How To Eat And Maintain Stable Blood Sugar While Traveling

May 11, 2022
Many of us are hoping to break out of our bubbles and hit the road again! But, when we're away from home, there are delicious temptations everywhere. We'll discuss how to make healthy choices on-the-go that will support your blood sugar levels.
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Sugar Substitutes That Won’t Raise Blood Sugar

May 10, 2022
It's easy to get overwhelmed and confused by the many options of sugar substitutes you can buy. Refer this guide when you're looking for the best sugar substitutes for blood sugar.
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Slow-Digesting Carbs and Blood Sugar Control

May 3, 2022
If you’re unsure about the type of carbs to eat on a blood sugar friendly diet you are not alone. Julia Zakrzewski, RD, helps us understand slow carbs and if they are a good choice to promote stable blood sugar.
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How Ultra-Processed Foods Affect Blood Sugar

May 3, 2022
Julia Zakrzewski, RD, explains ultra-processed foods—nutritional value, effect on blood sugar, and how we can eat less of it in our journey to improving our health outcomes.
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Low-Glycemic Fruits

April 19, 2022
You may worry that fruits are too high in sugar to fit into your low GI diet. Low glycemic index (low GI) fruits have lower levels of sugar compared to others and are a great option for everyday eating!
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Dairy and Blood Sugar: Does Lactose Cause Glucose Spikes?

April 12, 2022
Dairy products have lactose (a naturally occurring sugar in milk). Lactose is broken down in the small intestine and the sugars are slowly absorbed into your bloodstream. But can lactose cause glucose spikes?
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