The Mindset and Metabolism Podcast
The Mindset and Metabolism Podcast explores nutrition, fat loss, mindset, and life. Each episode aims to give listeners clear takeaways they can apply to their fitness and personal goals. Host Joey Gast discusses practical strategies for improving health and maintaining a strong mindset. The show focuses on helping people excel in their fitness journey and everyday life.
Episodes
4 Calorie Deficit Mistakes That Make Fat Loss Harder | Ep 270
Get the FREE 6 Month Roadmap and Video Training that walks you through the EXACT phases we use with coaching clients - from priming and fat loss to strategically timed diet breaks to help you lose 20-30 pounds in the next 6 months -> https://ithrivenutrition.myflodesk.com/six-month-fat-loss-roadmapYou’ve got your calorie goal. You’re tracking your food. But a few weeks in, you’re exhausted, hun
40 Pounds Down - & Her Hardest Lesson Was Learning When to Stop Dieting | Ep 269
Get the FREE 6 Month Roadmap and Video Training that walks you through the EXACT phases we use with coaching clients - from priming and fat loss to strategically timed diet breaks to help you lose 20-30 pounds in the next 6 months -> https://ithrivenutrition.myflodesk.com/six-month-fat-loss-roadmapJaime had done the workouts, gone to the gym, and even completed a 100-mile bike race. But she sti
From Stuck to 20 Pounds Down: What Finally Worked for This Mom of 3 | Ep 268
Get the FREE 6 Month Roadmap and Video Training that walks you through the EXACT phases we use with coaching clients - from priming and fat loss to strategically timed diet breaks to help you lose 20-30 pounds in the next 6 months -> https://ithrivenutrition.myflodesk.com/six-month-fat-loss-roadmapAndrea was working out seven days a week and eating “pretty healthy,” but the weight wasn’t budgin
Why That "Free" Meal Isn't Actually Free - What It's Secretly Costing You In Weight Loss | Ep 267
Grab my FREE "DIET BREAK" Blueprint for a step by step guide to using diet breaks to speed up fat loss -> https://ithrivenutrition.myflodesk.com/diet-break-blueprintIn this episode, I’m sharing a recent client win that started with something as simple as turning down a free meal at work. It might have saved her a few dollars and a little time—but what could it have cost her progress?We’ll talk
How You Could Be Losing Fat Even If the Scale Is Going Up | Ep 266
Grab my FREE "DIET BREAK" Blueprint for a step by step guide to using diet breaks to speed up fat loss -> https://ithrivenutrition.myflodesk.com/diet-break-blueprintWhat if the scale is staying the same, or even going up, but you’re still losing body fat? In this episode, I break down the surprising difference between how much energy is stored in muscle versus fat, why rapid weight loss isn’t a
At 48 Years Old, She’s Now Leaner & Stronger Than She Was in College | Ep 265
After years of trying extreme diets, endless cardio, and doing everything she thought she was “supposed” to do, Allison was frustrated, uncomfortable in her clothes, and starting to wonder if gaining weight and feeling worse was simply part of getting older.In this episode, Allison shares what finally changed after she stopped trying to figure everything out alone. We talk about losing 20 pounds,
Stop Losing the Same 10 Pounds: The Fat-Loss Skill Everyone Overlooks | Ep 264
Most people focus entirely on losing weight—but learning how to maintain your progress might be the skill that finally gets you off the dieting hamster wheel.In this episode, I explain why maintenance is such an important part of sustainable fat loss, how I lost roughly 43 pounds without dieting nonstop for three years, and why taking your foot off the gas doesn’t mean you’re abandoning your goal.
How Brittany Lost 47 Pounds While Navigating Grief As A Full Time Caregiver For Her Son | Ep 263
In this episode, Brittany Hill shares her incredible journey of losing 45 pounds while balancing the demands of caring for her son, who has significant physical disabilities, and navigating life after losing her husband three years ago.We talk about how simplifying her nutrition, building sustainable habits, and continuing to show up for herself through some incredibly difficult seasons helped her
How Laura Lost 18 Pounds After STOPPING Her GLP-1 | Ep 262
In this episode, Laura Highman shares how she transformed her health through personalized coaching and sustainable habits—including losing 18 pounds after stopping her GLP-1 medication. We talk about gradually increasing calories, building habits she can actually maintain, and how the process has improved her confidence and overall health. Plus, Laura’s changes have had a ripple effect at home, wi
How Bethany Lost 22 Pounds In 5 Months As A Full Time Working Mom Of 3 | Ep 261
Bethany joins me to share how she lost 22 pounds in five months by focusing on realistic, sustainable habits instead of chasing perfection. We talk about what changed, the challenges she overcame, and how improving her nutrition and lifestyle boosted her confidence, energy, and overall health. If you've ever felt stuck or wondered if lasting change is actually possible, especially as a working mom
How Meredith Lost 40 Pounds Postpartum & Is Now Thriving 7 Months Pregnant With Coaching | Ep 260
In this episode, I sit down with my client Meredith to talk about her journey through coaching over the past year and a half. She joined a few months postpartum, lost 40 pounds, and then, about nine months into coaching, found out she was pregnant.Instead of putting healthy habits on hold, we shifted our focus and spent the next seven months supporting a healthy pregnancy, appropriate weight gain,
3 Fat Loss Lessons YOU Can Learn From My Upcoming Hernia Surgery | Ep 259
In today's episode, I'm sharing three lessons I've learned over the past couple of weeks after finding out I have an inguinal hernia and preparing for surgery.This experience has definitely changed the way I've been thinking about health and fitness, and honestly, I think these lessons apply to all of us—whether you're trying to lose weight, build muscle, or just take better care of yourself.I tal
The 4 Most Common Mistakes You're Making With Your Calorie Deficit For Fat Loss | Ep 258
In this episode I'm diving deep into the 4 most common mistakes I see people make with their fat loss phases & why they can be so detrimental to your long term results.Be sure to share this episode with a family member, friend, or on your IG or FB stories so someone else who needs help can find it!
Please leave a 5 star review if you enjoyed the podcast and be sure to join our Free Facebook G
How To Enjoy The July 4th Weekend & Still Make Progress| Ep 257
In this episode, I'm sharing a few simple strategies that I personally use —and recommend to my clients —to enjoy the Fourth of July weekend without feeling like you have to "start over" on Monday.We'll talk about planning ahead, being flexible with your nutrition, and finding that balance between making memories and making progress.My goal is to help you enjoy the holiday while still feeling grea
The Post-Holiday Reset: What to Do Next | Ep 256
In this episode, I talk about how to get back on track after a holiday weekend without falling into the all-or-nothing mindset. I share some simple strategies to help you move forward, get back into your normal routine, and avoid letting a few days of indulgence turn into weeks of frustration. We also discuss why taking the long-term view is so important for fat loss and how a single holiday weeke
Your Summer Holiday Weekend Nutrition Guide To Staying On Track | Ep 255
In this episode, I break down a simple, realistic approach to navigating holiday weekends without feeling like you have to choose between having fun and staying on track with your goals. I talk through how to plan ahead, make smarter choices without obsessing, log your meals realistically, and avoid the all-or-nothing mindset that turns one weekend into a setback. The goal is to enjoy the holiday,
When Life Gets Busy, Do THIS to Keep Losing Fat | Ep 254
In this episode, I talk about how to keep making progress with your fitness and fat loss goals even when life gets busy and chaotic. I break down the two biggest things that matter most during stressful seasons — controlling your calorie intake and staying consistent with your strength training workouts. We also dive into energy balance, why protein matters so much for preserving muscle, and the i
The 6-Month Framework to Lose 20+ Pounds While Living Life | Ep 253
In this episode, I walk through what realistically losing 20+ pounds over six months can actually look like. I break down the different phases of the process — including priming phases, fat loss phases, diet breaks, and maintenance — and explain why constantly trying to diet as hard as possible usually backfires. I also talk about the importance of personalization, building habits you can actually
UNCOMFORTABLE Lessons I Learned About Health When My Mom Died | Ep 252
In this episode, I open up about losing my mom and the perspective it’s given me on health, life, and what actually matters. I talk about how easy it is to take our health for granted, the role lifestyle choices play over time, and why being proactive now can literally change—or even save—your life. I also touch on injury prevention and how small, consistent habits add up more than we think. This
Why You Keep Losing Weight & Gaining It Back | Ep 251
In this episode, I share a personal story about hitting a coaching milestone I had thought about for years—and the surprising lesson that came with it. It reminded me that fulfillment doesn’t come from finally reaching some big goal… it comes from the person you become while working toward it.I relate that lesson to fitness, fat loss, and life in general. So many people think they’ll be happy when
Treat Yourself Like A Toddler To 10x Your Results | Ep 250
In this episode I talk about how "treating yourself like a toddler" by changing your environment can make the desired behavior you're struggling with easier, more convenient, and more attractive for you to actually do.This can easily 10x your results when it comes to fitness, fat loss, etc by unlocking a level of consistency you didn't think you could reach.Chapters00:00 Introduction and Setup Che
How Food Choices Affect Fat Loss BEYOND Calories | Ep 249
This episode explores how individual food choices impact fat loss even when calorie intake is matched. It covers the science of calories, digestion, absorption, and how food sources and preparation techniques can influence body composition results.Chapters00:00 Introduction to Caloric Impact on Fat Loss02:42 Understanding Calories and Energy Absorption05:29 The Role of Food Composition in Caloric
Do You Burn Less Calories As You Lose Weight? + Q&A | Ep 248
In this Q&A episode I talk about if there is a maximum amount of protein you should have per meal, how your total daily energy expenditure changes as you lose weight and how that impacts future weight loss, and how many steps do you actually need to maintain and lose weight?Be sure to share this episode with a family member, friend, or on your IG or FB stories so someone else who needs help ca
Are Creatine Gummies Effective & How To Find Your Body's Calorie Needs | Ep 247
This episode is a Q&A style video where I touch on a variety of topics / questions submitted from you all.Are creatine gummies just as effective as creatine powder?How should you figure out how many calories your body needs?And more.Be sure to share this episode with a family member, friend, or on your IG or FB stories so someone else who needs help can find it!
Please leave a 5 star review i
The Lesson About Health I Wish My Parents Learned Before They Died | Ep 246
In this episode, I talk about why investing in your health might be one of the most important decisions you ever make. I share some personal stories about my parents’ health struggles and how those experiences shaped the way I think about taking care of myself today. I also challenge the idea that taking time for yourself—whether that’s exercising, preparing healthier meals, or working on your min
From Stuck to Confident: A Busy Mom’s Wake-Up Call w/ Ali Picou & Katie Craig | Ep 245
In this episode, I’m sitting down with Assistant Coach Katie Craig and her client, Ali Picou, for a really real conversation about what change actually looks like when you’re a busy mom trying to juggle everything.Ali opens up about feeling stuck for years — overwhelmed by diet advice, frustrated with her body, and just not feeling confident in her own skin. After six months of coaching, she share
The Days Motivation Doesn’t Show Up | Ep 244
Let’s be real—motivation doesn’t stick around very long.In this episode, I’m talking about why consistency matters way more than feeling fired up, especially at the beginning of the year when life gets busy and the excitement wears off fast. I share some honest thoughts (and personal examples) about showing up on the days you’re tired, unmotivated, or just not feeling it—and why those days actuall
A Registered Dietitian's Take on the New Dietary Guidelines | Ep 243
In this episode, I’m breaking down the newly released Dietary Guidelines for Americans and giving my honest take on them.We’ll talk about what these guidelines are actually meant for, why they exist, and where they make sense… and where they don’t.I go over things like MyPlate, the emphasis on protein, some confusing or contradictory recommendations, and the changes around grains and vegetables.Mo
I Spent $50,000 on Coaching — Here’s Why I’d Do It Again | Ep 242
Over the last five years, I’ve invested over $50,000 into coaching and mentorship—and it completely changed my life and business.In this episode, I’m sharing why taking that leap was so uncomfortable at first, how mentorship fast-tracked my growth, and why fear is often the exact sign you’re moving in the right direction.If you’ve ever wondered whether hiring a coach is “worth it,” this conversati
STOP Making Prioritizing Your Health "Optional" | Ep 241
The holidays can be a lot. Between family, kids, travel, and everything else going on, it’s easy to feel like you’re just going through the motions instead of actually being present.In this episode, I’m sharing some honest thoughts about slowing down, being more intentional with the people around us, and why your health can’t keep getting pushed to the back burner—especially this time of year.I al
Fitness Through Toddlers, Babies, and Chaos | Ep 240
Lately, life has felt messy—and this episode is proof of that.I’m talking about how my son Aidan’s sleep schedule has completely shifted, how that’s affected my mornings, my workouts, my energy, and honestly… my patience.Between early wake-ups, broken routines, and trying to show up as a dad, husband, and coach, things haven’t looked anywhere close to “perfect.”And that’s kind of the point.In this
Why You're LYING To Yourself About Your "All Or Nothing" Mindset | Ep 239
If you’ve ever said “I’ll start over Monday,” this episode is for you.Today we’re digging into the all-or-nothing mindset—and how it quietly destroys progress. I’m sharing personal stories (including a flat tire on the way to a birthday party), how anticipation ties into motivation, and why perfection isn’t required to see results.We’ll talk through the science behind why one missed workout or one
How To Overcome The Holiday "Food Guilt" Trap | Ep 238
In this episode, I talk about why the holidays don’t need to turn into a cycle of guilt, restriction, or stress around food.I break down what’s actually happening in your body when the scale goes up after a higher-calorie day, and why most short-term weight changes aren’t fat gain at all.We also dig into the psychology behind food guilt and how tying your self-worth to the scale can sabotage both
My Hot Take On How To Enjoy Thanksgiving WITHOUT The Fat Gain | Ep 236
Thanksgiving doesn’t have to be the start of a holiday weight-gain spiral—and it also doesn’t need to be a day of restriction, food guilt, or tracking every bite.In this episode, I break down my realistic approach to the holiday: why one day won’t sabotage your progress, why the all-or-nothing mindset is more damaging than the food itself, and the science behind how your body actually responds to
Did Sydney Sweeney Really Gain 35 Pounds of Muscle? The Truth Behind the Headlines | Ep 237
In this episode, I break down the viral claim that Sydney Sweeney gained 35 pounds of muscle in just a few months—and whether that’s even remotely possible.We dig into what was actually said, how the media often twists fitness stories for clicks, and why these exaggerated headlines create totally unrealistic expectations for women trying to change their bodies.I walk through the real science of mu
Rest Periods In Between Sets, Progressing In Your Workouts, & Tips For Long Term Fat Loss For Women | Ep 141
In this episode I sit down with my good friend and fellow dietitian Cat Grimes for part 2 and dive into more of the training / workout side of how to get the best results in your fitness / fat loss journey.We talk about how long of rest periods you should be taking in between sets, how to actually progressively overload in the gym, and my key tips for long term fat loss and keeping it off for life
How Jackie Lost 50 Pounds WITHOUT Extreme Dieting, Excessive Cardio, Or Having To Give Up Taco Bell | Ep 131
In this episode I sit down with one of my incredible 1:1 clients, Jackie Swisher, and talk about her journey over the past 10 months of losing 50 pounds.We talk about how she was able to lose weight this time without feeling stricter, without having to do tons of high intensity cardio, and without having to give up her favorite foods - even Taco Bell.We also dive into some misconceptions and fear
196: Michelle Kyser - How Michelle Lost 28 Pounds Over The Past 5 Months As A Single Mom, Working Full Time, & Going To School
In this episode I sit down with 1-On-1 client and Michelle Kyser to talk about how she's lost 28 pounds over the past 5 months as a single mom, working full time and going to school.We dive into all of the restrictive diets she's tried in the past, how she spent countless dollars on programs just to gain all of the weight back before this one.We also dive into how she's now learned to trust her bo
How Michelle Lost 20 Pounds, Regained Her Confidence, & Completely Changed Her Life w/ Michelle Turner & Coach Kristen
In this week's episode we sit down - myself & Assistant Coach Kristen - with one of our incredible clients in our Elite 1:1 Program Michelle Turner.We talk about her amazing journey so far over the past 6 months, how she's lost 20 pounds and feels like she can keep it off forever, and how making this leap as boosted her confidence in other areas of her life.We couldn't be more proud of you Mic
How To Build "Toned" Muscle Vs. "Bulky" Muscle + Q&A | Ep 234
In this episode, Joey breaks down some of the biggest myths around “muscle tone” and “bulking up” — and why all muscle actually looks the same (it just depends on how much body fat you’re carrying). He also talks about simple salad dressing swaps that won’t wreck your calories, and smart ways to stay on track during a fat loss phase. Plus, what to do if you’re dealing with an injury and want to ke
185: Why One Day Won't Ruin Your Results, But Every Day Still Counts
It's important to realize in your fitness, health, or fat loss journey that one day of being "off track" will never make or break your results.But on the other hand, having this mentality TOO often can be damaging if you let "just one day" happen too often.In this episode I touch on this difficult topic, and how to find the balance between the two.Be sure to share this episode with a family member
How To Know When Your Body Is Ready For A Fat Loss Phase? + Q&A | Ep 231
In this Q&A episode I go over a variety of topics / questions including:Does it matter if you have coffee before water in the morning?Can you eat too much protein?What to do with workouts when you’re injured?How to know when to change calories in a fat loss phase?And how do I know when my body is ready to start a fat loss phase?And MOREBe sure to share this episode with a family member, friend
Why Commitment Is One Of The Hardest Things You’ll Do
Commitment is one of the scariest things we can do. In this week's episode I dive into why commitment is so hard for many of us whether that be in relationships, fitness, or even when it comes to hiring a coach. Please leave a 5 star review and share a screenshot of this podcast on your social media if you enjoyed it! Also be sure to join our Free Facebook Group through the link below for more exc
The 5 Protein Mistakes Sabotaging Your Fat Loss | Ep 216
Think you’re eating the right amount of protein for fat loss? You might want to think again. In this episode, I break down the 5 most common protein mistakes that could be stalling your results — and what to do instead. Whether you're under-eating, mistiming, or relying on the wrong sources, this episode gives you the no-BS fixes to get back on track and make protein work for your fat loss goals.B
10 Food Swaps That Changed My Fat Loss Forever | Ep 155
If anyone knows me, you know I grew up with a diet full of processed, and easy to over-eat foods - that I still love to this day.Unfortunately in order to lose fat, keep it off, and stay healthy, we can't eat those types of foods all of the time.BUT, there are some amazing "food swaps" you can make that are similar to your favorite foods, that are much lower in calories, higher in protein, and bet
A Perfect Analogy To Master Calories In Vs. Calories Out For Fat Loss | Ep 153
Some people say that calories are "all that matter" for fat loss, while others say they "don't matter at all".Well the truth is, both extremes have it wrong.In this episode I'm going to give you a simple analogy to help you understand calories in vs. calories out and how it impacts your fat loss and body composition.That way you can truly master the principles behind fat loss for long lasting prog
What A Newborn Taught Me About Fitness & Fat Loss | Ep 225
We just welcomed a new baby, and it reminded me a lot of what starting a fitness journey feels like—everything changes, it’s uncomfortable, and it takes real commitment. In this episode, I share the parallels between parenting and fitness, and why leaning into discomfort is the key to lasting results. Plus, I reveal the new direction for the podcast!Timestamps:00:00 Welcoming a New Baby and Life C
The Mindset Hack To Always Taking The Action That Leads To Progress | Ep 166
Do you ever feel like over-eating when you know you shouldn't? Choosing the greasy, high calorie meal when you know it's going to set you back with your goals? Ever want to skip the gym because you're tired when you know you should go anyway?If so, then today's episode is for you.In this episode I'm breaking down the mindset hack I use to make sure 90% of the time, no matter the circumstances, I a
What Nobody Tells You About Your Fitness Journey
In this episode I give you the real, unfiltered truth about starting a fitness journey and the challenges that will be inevitable when you pursue down the path of self improvement.I discuss how you will run into obstacles, not every day is going to be all sunshine and roses, and there will be times where life is filled with chaos and you'll want to give in and quit.But if you can push through thos
How Morgan Lost 20 Pounds & Transformed Her Body For Her Wedding w/ Morgan Smetzler | Ep 102
In today's episode I'm sitting down with one of my long term clients, Morgan Smetzler, and talk about the incredible transformation she's had while working together over the past 2 years.We dive into how she lost 20 pounds, got the nickname "Quadzilla", and put on a ton of lean toned muscle along the way.We also dive into some huge mental breakthroughs she had throughout her journey that pushed he
The 5 MOST Important Variables In Losing Fat & Shaping Your Body | Ep 97
In today's episode, I'm breaking down the 5 MOST important variables you need to be focusing on in order to lose fat, build tone muscle, and get the lean body you want. Have you ever wondered if meal timing makes a difference? And if so, how much of a difference?Are calories REALLY all that matter?Why exactly is protein so important anyway?Are supplements all hype, or is there actually a benefit o
What To Do When Motivation Runs Out
One of the biggest questions I get from clients and non-clients is "How do I stay motivated?" or "What do I do when I don't feel motivated anymore?".So in today's episode I'll be giving you tangible strategies you can implement to kickstart motivation when you're just not really feeling it, that way you can continue to make progress and see the results you ultimately want.------Please leave a 5 st
The Key To Achieving Results Without Motivation
In this episode I dive deep into one of the most important factors that has played a role in transforming not only my physique, but also my life - changing my environment. I cover why motivation and discipline can't be all that you rely on and discuss just how important it is to surround yourself with positive influences that are achieving what you want to achieve in the future. Feel free to leave
Monica Salafia, MS, RD, CPT - The Importance Of Education In The Coaching Process
In this week's episode I get to sit down with Monica Salafia, Registered Dietitian and Personal Trainer to talk about the importance of educating your clients during the coaching process. We also dive into the benefits of tracking your food intake and nutrition tips to support a healthy immune system.
Diet Soda Vs. Regular Soda, "Net Carbs", Cellulite, & Intermittent Fasting | Ep 134
Today's episode is Part 2 of a Q&A interview I did on The Not Your Quick Fix Podcast with my good friend Kara Goss.In this episode we dive into whether or not diet soda is actually worse for you than regular soda, what are "net carbs" and should you track them, what causes cellulite and how to get rid of it, and is intermittent fasting effective for losing weight?Please leave a 5 star review i
5 Food Tracking Mistakes That Are Ruining Your Fat Loss | Ep 122
You might think that simply using myfitnesspal and "tracking your food" is the secret you need to finally start seeing results, but that's far from the case.In today's episode I'm diving into the top 5 food tracking mistakes you're making, and why these mistakes are holding you back from making the progress you want.Please leave a 5 star review if you enjoyed the podcast and be sure to join our Fr
How To Conquer Your Goals With Intention Every Single Day
Too many times we wake up with setting zero intentions for the day. We wake up, become reactive to whatever needs our attention at that moment, and before we know it the day is gone and we haven't achieved anything we set out to do that day. In this episode I dive into why it's SO important to set clear intentions at the start of each day. I discuss what questions to ask yourself, how to ask them,
Caffeine, Sleep, & Fat Loss
Are you a regular caffeine or coffee drinker? If you are, I'm sure you've been told not to drink caffeine too late in the day or it'll negatively impact sleep (which then can negatively impact fat loss). But exactly how late can you have caffeine WITHOUT it hurting your sleep that night? Is it 1pm? 3pm? 5pm? In this episode I cover what the research points to being the best time to cut off your da
How Yo-Yo Dieting Makes You "Fatter" | Ep 130
You've probably heard that crash diets or extremely restrictive diets are bad for long term progress.But did you know that not only do you often gain the weight back from them, but they also make us gain MORE fat back in the long run.In this episode I'm taking a deep dive into the psychological and physiological reasons as to why this happens, and why every time you diet and gain the weight back y
How I Prime My Clients To Succeed With Fat Loss | Ep 114
One of the biggest issues I see is people jumping straight into a fat loss phase or dieting phase without establishing a "healthy metabolism" or good habits beforehand.By rushing into a fat loss phase from the get go, you're more likely to fail, feel burnt out, run yourself into the ground, and end up giving up sooner rather than later.In today's episode I'm diving into all of the details behind h
Is Setting Deadlines For Your Goals Sabotaging Your Progress? (Thursday Thoughts)
This episode marks the VERY FIRST official episode of "Thursday Thoughts". Thursday Thoughts will typically be shorter episodes where I'll cover my thoughts on various topics in the fitness industry, important discussions with clients, etc. This week I dive into if setting deadlines for your weight loss goals is actually beneficial, or potentially harmful. A perfect episode for this week as we're
The 2 Things You're MISSING For Lasting Fat Loss & Results | Ep 233
In this episode, Joey Gast talks about why so many people struggle to hit their fat loss and body composition goals—and what actually makes the difference. He shares why just “knowing what to do” isn’t enough, how accountability keeps you on track, and clears up some of the common myths floating around the fitness world.If you’ve ever felt stuck or confused about what really works, this one’s for
How To "Fix" Your Fat Loss Progress After A Weekend Of Over-Eating | Ep 142
In this episode I dive into how to "fix" your diet and your progress after a weekend of over-eating, especially over the holiday weekend.I cover the mindset you should have after a weekend of over-eating and how to approach your diet and/or workouts after a weekend like this.I also talk about the "secret" to making sure these weekends don't end up ruining your results long term.Please leave a 5 st
The Hidden Truth About Effort & Results In Your Fitness Journey | Ep 175
You might think that just because you're "working hard" that that alone will guarantee you start to see results - but that's not always the case.In this episode I'm diving into and giving you some tough love on why just simply working hard doesn't necessarily mean you're going to make progress, because you might not be doing the RIGHT things.Or maybe you are doing the right things, but just not co
The Art Of Fat Loss WITHOUT Wanting To Eat Your Entire Pantry At The End Of The Day | Ep 223
In this conversation, Joey Gast discusses the complexities of metabolism and fat loss, emphasizing the importance of understanding calorie deficits. He provides analogies to illustrate the delicate balance required for sustainable fat loss, highlighting that while a calorie deficit is necessary, it is not the only factor to consider. The discussion also touches on the role of hormones, hunger, and
192: Do This ONE Thing To 10x Your Progress
In this episode I go over the ONE thing that you can do starting today to increase your progress 10x when it comes to fat loss, fitness, or your health journey.Be sure to share this episode with a family member, friend, or on your IG or FB stories so someone else who needs help can find it!Please leave a 5 star review if you enjoyed the podcast and be sure to join our Free Facebook Group through t
Fitness Is About MORE Than Just Fat Loss | Ep 232
In this episode, Joey talks about what it’s really like trying to juggle work, parenting, and staying healthy. He breaks down why focusing only on fat loss usually leads to that up-and-down cycle — and why keeping your fitness habits going (even when fat loss isn’t the main goal) makes all the difference. Joey also shares stories from clients who stayed consistent through pregnancy and how that lo
Are Weighted Vests Worth The Hype? (Fat Loss, Bone Density, & Muscle) | Ep 222
In this conversation, Joey discusses the effectiveness and misconceptions surrounding weighted vests. He explores their potential benefits for muscle gain, bone density, and calorie burning, ultimately concluding that while they may have some uses, they are often overhyped and not necessary for most fitness goals. Joey emphasizes the importance of traditional resistance training and provides insig
Does Your Total Daily Energy Expenditure Change As You Lose Weight? + Q&A | Ep 229
In this Q&A episode I talk about if there is a maximum amount of protein you should have per meal, how your total daily energy expenditure changes as you lose weight and how that impacts future weight loss, and how many steps do you actually need to maintain and lose weight?Be sure to share this episode with a family member, friend, or on your IG or FB stories so someone else who needs help ca
How Alison Lost 20 Pounds With A Broken Hand Focusing On Just 3 Simple Things | Ep 215
In this episode I sit down with Alison Nguapha, one of my 1-on-1 clients who recently has lost 20 pounds with 1-on-1 coaching.We dive into how she was able to do this with home workouts, with limited ability to workout for a couple of months due to a broken hand, and how she was able to travel out of the country for a few weeks and still lose weight.Be sure to share this episode with a family memb
Being SELFISH In Order To Be More SELFLESS - w/ Coach Kristen
In this week's episode I sit down with our very own Assistant Coach Kristen Colbert and discuss the difficulties of balancing your fitness goals with having a newborn/children.We talk about how easy it may be to put your nutrition on the back, especially during the newborn stage.And we also talk a lot about the guilt associated with spending time away from your kids to workout, along with ways to
My Top 5 Fat Loss Supplements
In this episode I'm going over my Top 5 Supplements to help you on your fat loss journey. When listening, keep in mind that these supplements won't magically get you results if you aren't following a proper training program and nutrition protocol individualized specifically to you. Join my FREE Facebook Group:https://www.facebook.com/groups/fatlosscyclingsecrets/ Follow me on IG: https://www.ins
Competing, Body Image, & Is Your Dream Body Even Sustainable? with Cat Grimes | Ep 119
In today's episode I'm joined with friend and fellow dietitian Cat Grimes.Cat is a Registered Dietitian and certified personal trainer, and in this episode we dive into her history of competing, how that lead to a negative relationship with food and her body image, and the misconceptions people have around what it takes to get "fitness model" lean - and if that's even attainable and sustainable fo
How Melanie Lost Over 20 Pounds In The Past 4 Months & Improved Her Relationship With Food
This week's episode is very near and dear to my heart as we welcome Melanie Gast, my sister, to the podcast. Melanie has tried every diet under the sun throughout her journey. Keto, low carb, Octavia, intermittent fasting, you name it... with very little success and has struggled with her weight for years. In this episode we talk more about her journey and how she's managed to lose over 20 pounds
How To Go Out To Dinner & Still Lose Weight
Many people think it's impossible to enjoy dinners out or fast food and still achieve weight loss. In this week's episode we're putting that myth to rest. In this episode I give you my top tips for enjoying dinners out even if you are on a weight loss journey. Please leave a 5 star review if you enjoyed the podcast and be sure to join our Free Facebook Group for more exclusive content, giveaways,
The Calories That Are Secretly Sabotaging Your Progress
Have you ever felt like you were doing EVERYTHING right when it comes to your fitness goals but still weren't seeing the results you would expect? You're hitting your calories/macros every day, you're getting your workouts in, nailing your step goal, getting quality sleep... but still aren't losing fat?Well in this week's episode, we cover one BIG reason as to why this might be happening - and how
The Wake Up Call You NEED To Start Making Progress | Ep 110
Making progress along your fat loss or fitness journey shouldn't feel like a fight to the death every single day - if it does, then you're probably doing something wrong.But with that being said, there certainly will be times where things feel hard, sometimes VERY hard, but you'll have to find a way to get it done regardless if you want to continue to progress.So in today's episode, I'm giving YOU
An Emotional 30th Birthday & The GREATEST Message I’ve Ever Received | Ep 92
Today, August 24th, 2023, I officially turn 30 years old. This episode is an impromptu episode I recorded on the spot after receiving one of the most incredible messages I've ever received from a client. In this episode I share the incredible message and story from one of my clients on how she overcame being sexually assaulted as a child and wanting to never feel beautiful again, to now where she
Overcoming Trauma, Loss, & Evolving Into Your Highest Self with Amanda Maddalena | Ep 121
In this week's episode I sit down with my good friend and fellow Registered Dietitian Amanda Maddalena.We get DEEP into this one, diving into how to embrace the ride within your fitness journey, how she overcame losing her father to suicide, and how important it is to lean on specialists or mentors for support in order to evolve into your highest self.Please leave a 5 star review if you enjoyed th
A Predictable, Foolproof System For Fat Loss | Ep 103
One of the biggest issues you're probably having when it comes to fat loss is your results being incredibly inconsistent.Some weeks you see progress, but others you don't.And the weeks you do see progress you aren't even exactly sure what's working, and vice versa for the weeks you don't see progress.So in today's episode I'm going to show you how I create a foolproof, SYSTEM for all of my clients
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