The Mindset and Metabolism Podcast

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How This Busy Mom Lost 22 Pounds With 3 Home Workouts a Week | Ep 272

Joey Gast — Mon, 26 Oct 2026 09:00:00 GMT

It started with a pair of jeans that wouldn’t fit.

Miranda had been through the cycle before: lose weight, get busy, fall out of her routine, and feel like she was starting all over again. She’d thought about coaching for almost a year, but kept wondering whether she had the time and could actually follow through.

In this episode, I sit down with Miranda Walker to talk about how she lost around 22 pounds in six months while working full time, raising two active kids, and juggling everything else that comes with being a mom.

We get into what working with Katie has looked like, how she made three workouts a week at home fit her schedule, and the simple changes that helped her stay consistent with her nutrition—including still getting ice cream with her kids.

One of my favorite parts of this conversation was hearing how much has changed beyond the scale. Her energy, her confidence, her relationship with food, and the example she’s setting for her daughter.

If you’ve ever thought, “I know I need to do something for myself, but I don’t know how I’d fit it in,” I think you’ll relate to a lot of what Miranda shares here.

Give this one a listen.

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I Gained 10 Pounds in 24 Hours - My Nutrition & Training Plan Post Hernia Surgery | Ep 271

Joey Gast — Mon, 19 Oct 2026 09:00:00 GMT

I went into hernia surgery weighing around 180 pounds… and less than 24 hours later, I was up about 10 pounds.

But I knew that didn’t mean I’d gained 10 pounds of body fat.

In this episode, I’m sharing how surgery went and what I’m doing with my nutrition, activity, and recovery while I’m taking time away from lifting. I walk through why I’m still eating around 2,800 calories, how I’m approaching protein and steps, and my plan for easing back into workouts once I’m cleared.

I also talk about the mental side of seeing your body look different when you’re already doing everything you can.

It’s easy to feel like, “Well, I can’t work out right now, so what’s the point?” But the things you’re still able to do matter. You can take care of yourself and feel proud of those actions, even when your routine—and your body—looks a little different.

If you’re navigating an injury, surgery, or a stretch where your normal routine just isn’t possible, I think you’ll get a lot out of this one.

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!  

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4 Calorie Deficit Mistakes That Make Fat Loss Harder | Ep 270

Joey Gast — Mon, 12 Oct 2026 09:00:00 GMT

You’ve got your calorie goal. You’re tracking your food. But a few weeks in, you’re exhausted, hungry, and thinking about food all day. How are you supposed to keep this up for another few months?

In this episode, I’m breaking down four mistakes I see people make with their calorie deficit - from cutting too aggressively to trying to push through fat loss for way too long.

We’ll talk about how I use higher-calorie days and diet breaks with clients, when it might make sense to take a break, and why practicing maintenance along the way matters.

If your goal is to lose 20, 40, or 50 pounds, let’s talk about how to make that process feel more doable - and help you feel confident keeping it off once you get there.

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!  

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40 Pounds Down - & Her Hardest Lesson Was Learning When to Stop Dieting | Ep 269

Joey Gast — Mon, 05 Oct 2026 09:00:00 GMT

Jaime had done the workouts, gone to the gym, and even completed a 100-mile bike race. But she still felt stuck with her weight and uncomfortable in her clothes.

In this episode, I sit down with Jaime, a nurse and mom of three who’s lost 40 pounds over the past year and a half of coaching. She shares how losing her mom and facing her own cancer diagnosis changed her priorities—and why admitting she needed help was such a big step.

We talk about what finally changed in her approach to nutrition and training, why repeating workouts surprised her, and how she maintained her progress through a broken foot and months of limited activity.

Jaime also shares how her growing confidence, energy, and habits have carried over into family life. An honest conversation about asking for support, working through setbacks, and making room for yourself while taking care of everyone else.

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!  

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From Stuck to 20 Pounds Down: What Finally Worked for This Mom of 3 | Ep 268

Joey Gast — Mon, 28 Sep 2026 09:00:00 GMT

Andrea was working out seven days a week and eating “pretty healthy,” but the weight wasn’t budging. So what finally changed?

In this episode, I sit down with my client Andrea Edwards, a business owner and mom of three, to talk about her 20-pound transformation and nearly three years of coaching.

We dive into the shift from constant cardio to structured strength training, why she no longer diets year-round, and how she balances nutrition and workouts with a busy family life.

Andrea also shares how she talks about food and fitness with her daughters - and why she’s continued coaching long after reaching her initial weight-loss goal.

If you’re putting in the effort but feel stuck, this conversation is for you.

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!  

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Why That "Free" Meal Isn't Actually Free - What It's Secretly Costing You In Weight Loss | Ep 267

Joey Gast — Mon, 21 Sep 2026 09:00:00 GMT

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-blueprint

In 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 about the small, seemingly harmless decisions that quietly add up, why too much flexibility can sometimes keep you stuck, and how to save those off-plan choices for the moments that actually matter to you.

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!  

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How You Could Be Losing Fat Even If the Scale Is Going Up | Ep 266

Joey Gast — Mon, 14 Sep 2026 08:30:00 GMT

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-blueprint

What 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 always a good sign, and how lifting weights and eating enough protein can completely change what you see on the scale.

If you’ve been making progress but feeling frustrated by the number, this episode may change how you look at it.

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!  

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At 48 Years Old, She’s Now Leaner & Stronger Than She Was in College | Ep 265

Joey Gast — Mon, 07 Sep 2026 08:30:00 GMT

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, building more muscle than she had even in high school, navigating perimenopause, and learning to trust progress even when the scale moves painfully slowly.

We also get into why her approach has felt surprisingly manageable—three lifting sessions per week, a step goal, more food than she expected, and planned breaks from dieting. Allison opens up about the mental side of the process, why progress pictures helped her stop obsessing over the scale, and how having a coach in her corner kept her from giving up when she couldn’t see the bigger picture herself.

This is a really honest conversation about patience, strength, sustainable fat loss, and realizing that getting older doesn’t mean you have to settle for feeling unlike yourself.

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!  

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Stop Losing the Same 10 Pounds: The Fat-Loss Skill Everyone Overlooks | Ep 264

Joey Gast — Mon, 31 Aug 2026 08:00:00 GMT

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.

I also break down how we use maintenance phases with coaching clients, what maintenance can look like during vacations and chaotic weeks, and how practicing it helps you stop regaining and re-losing the same weight.

Timestamps

00:00 – A quick personal update and today’s topic
00:45 – The overlooked skill behind lasting fat loss
01:25 – Why mastering maintenance changes everything
02:20 – Why maintaining may be as valuable as losing
03:15 – How I lost roughly 43 pounds over three years
04:41 – Why slower weight loss doesn’t mean failed progress
05:25 – Short fat-loss phases and longer maintenance phases
07:02 – How maintenance creates patience and confidence
07:40 – Why people rush the weight-loss process
08:35 – How we use maintenance phases with coaching clients
09:23 – The mental and physical benefits of diet breaks
10:10 – Using maintenance during travel, injuries, and busy seasons
10:55 – Stop losing the same pounds over and over
11:40 – The most important takeaway
12:25 – How to get help with sustainable fat loss

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!  

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How Brittany Lost 47 Pounds While Navigating Grief As A Full Time Caregiver For Her Son | Ep 263

Joey Gast — Mon, 24 Aug 2026 08:30:00 GMT

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 make lasting progress—not just physically, but mentally too.

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!  

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How Laura Lost 18 Pounds After STOPPING Her GLP-1 | Ep 262

Joey Gast — Mon, 10 Aug 2026 08:30:00 GMT

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, with her husband losing weight too just from following her lead and making healthier choices alongside her.

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!  

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How Bethany Lost 22 Pounds In 5 Months As A Full Time Working Mom Of 3 | Ep 261

Joey Gast — Mon, 03 Aug 2026 08:30:00 GMT

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, this episode is for you.

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!  

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How Meredith Lost 40 Pounds Postpartum & Is Now Thriving 7 Months Pregnant With Coaching | Ep 260

Joey Gast — Mon, 27 Jul 2026 08:30:00 GMT

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, and helping her feel her best every step of the way.

We talk about what changed compared to her first pregnancy, the habits that made the biggest difference, and why taking care of your health before and during pregnancy can have such a huge impact.

Whether you're postpartum, trying to lose weight, pregnant, or just looking for a realistic approach to building healthy habits, I think you'll get a lot out of Meredith's story.

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!  

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3 Fat Loss Lessons YOU Can Learn From My Upcoming Hernia Surgery | Ep 259

Joey Gast — Mon, 20 Jul 2026 08:30:00 GMT

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 talk about:

Why taking care of your body now matters more than you realize.
How quickly you realize what a gift it is to move your body when that ability is suddenly limited.
Why it's so important to keep showing up, even when progress isn't guaranteed or you're simply trying to maintain what you've built.

If you've ever felt frustrated that your progress has slowed, life has thrown you a curveball, or you've been struggling to stay motivated, I think this conversation will give you a different perspective.

I hope these lessons encourage you to appreciate what your body can do today and remind you that sometimes the biggest wins come from simply continuing to show up.

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!  

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The 4 Most Common Mistakes You're Making With Your Calorie Deficit For Fat Loss | Ep 258

Joey Gast — Mon, 13 Jul 2026 08:30:00 GMT

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!  

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How To Enjoy The July 4th Weekend & Still Make Progress| Ep 257

Joey Gast — Thu, 02 Jul 2026 21:07:23 GMT

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 great about your choices.

Chapters

00:00 Navigating Changes and Personal Growth

01:21 Crushing Your Goals Over Holiday Weekends

02:41 Strategies for Tracking Food Intake

09:58 Building a Balanced Plate for Celebrations

17:33 Mindful Eating and Long-Term Success

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!  

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The Post-Holiday Reset: What to Do Next | Ep 256

Joey Gast — Mon, 01 Jun 2026 08:30:00 GMT

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 weekend has far less impact than most people think.

If you've ever felt guilty after a holiday or struggled to regain momentum, this episode will help you refocus and move forward with confidence.

Chapters

00:00 Bouncing Back After a Holiday Weekend

02:38 Mindset Matters: Overcoming Guilt and Regret

15:35 Practical Steps to Reestablish Routine

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!  

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Your Summer Holiday Weekend Nutrition Guide To Staying On Track | Ep 255

Joey Gast — Mon, 25 May 2026 08:30:00 GMT

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, be present with family and friends, and still feel good about your progress afterward.

Chapters

00:00 Navigating Memorial Day Nutrition

12:07 Practical Steps for Meal Planning

13:02 Conclusion and Key Takeaways

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!  

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When Life Gets Busy, Do THIS to Keep Losing Fat | Ep 254

Joey Gast — Mon, 18 May 2026 08:30:00 GMT

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 importance of actually challenging yourself in the gym if you want to hold onto strength and muscle while losing fat.

This is a practical episode all about simplifying things and focusing on what really moves the needle when life isn’t perfect.

Chapters

00:00 Introduction to Fitness Challenges

02:42 Calorie Control: The Key to Progress

05:40 The Importance of Consistent Workouts

11:25 Summary and Key Takeaways

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The 6-Month Framework to Lose 20+ Pounds While Living Life | Ep 253

Joey Gast — Mon, 11 May 2026 08:30:00 GMT

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 stick to, and approaching fat loss in a way that feels sustainable instead of overwhelming.

Chapters

00:00 Introduction to the Mother's Day Giveaway

00:51 The Coaching Framework for Weight Loss

03:53 Understanding the Priming Phase

07:26 The Fat Loss Phase Explained

13:54 Incorporating Maintenance Days

19:56 The Importance of Diet Breaks

26:29 Long-Term Maintenance and Support

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UNCOMFORTABLE Lessons I Learned About Health When My Mom Died | Ep 252

Joey Gast — Mon, 04 May 2026 08:30:00 GMT

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 one’s personal, but it’s also a reminder to not wait until something goes wrong to start taking care of yourself.

Chapters

00:00 Introduction and Personal Reflection

07:21 The Impact of Health on Life

15:30 Lessons Learned from Personal Experience

22:02 Conclusion and Call to Action

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Why You Keep Losing Weight & Gaining It Back | Ep 251

Joey Gast — Mon, 27 Apr 2026 08:00:00 GMT

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 they hit the goal weight, look a certain way, or finally “arrive.” But real confidence and fulfillment are built in the small daily wins, the habits you keep, and learning to appreciate the process along the way.

If you’ve been chasing the next milestone thinking it will change everything, this episode is for you.

Chapters

00:00 Introduction to the Journey

02:31 Milestones and Their Impact

05:22 The Importance of the Process

08:03 Finding Fulfillment in Daily Actions

10:42 Cherishing Small Moments

13:51 Conclusion and Reflection

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Treat Yourself Like A Toddler To 10x Your Results | Ep 250

Joey Gast — Sun, 05 Apr 2026 11:00:00 GMT

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.

Chapters

00:00 Introduction and Setup Checks

00:10 Joey's Recent Vacation and Personal Update

01:04 The Core Idea: Making Hard Choices Easier

02:24 The Role of Environment in Habit Formation

03:50 Using Visual Cues to Influence Behavior

06:23 Managing Temptations with Environment Changes

08:43 Applying Toddler Logic to Adult Habits

10:06 Practical Tips for Food Environment Control

13:09 Setting Up Your Environment for Success

16:09 Conclusion: Save Your Discipline Tank and Make Habits Natural

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How Food Choices Affect Fat Loss BEYOND Calories | Ep 249

Joey Gast — Sun, 29 Mar 2026 15:20:23 GMT

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.

Chapters

00:00 Introduction to Caloric Impact on Fat Loss

02:42 Understanding Calories and Energy Absorption

05:29 The Role of Food Composition in Caloric Absorption

08:16 Factors Affecting Caloric Absorption

10:52 Comparing Diets: Western vs. Metabolic Advantage

16:10 Practical Takeaways for Dietary Choices

21:47 Final Thoughts on Food Quality and Fat Loss

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Do You Burn Less Calories As You Lose Weight? + Q&A | Ep 248

Joey Gast — Sun, 22 Mar 2026 12:42:23 GMT

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 can find it!  

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Are Creatine Gummies Effective & How To Find Your Body's Calorie Needs | Ep 247

Joey Gast — Sun, 15 Mar 2026 14:10:18 GMT

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.

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The Lesson About Health I Wish My Parents Learned Before They Died | Ep 246

Joey Gast — Sun, 08 Mar 2026 08:30:00 GMT

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 mindset—is selfish. In reality, it’s one of the best things you can do for the people you love.

Because the healthier you are, the more present, energetic, and engaged you can be for your kids, your family, and your future.

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!  

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From Stuck to Confident: A Busy Mom’s Wake-Up Call w/ Ali Picou & Katie Craig | Ep 245

Joey Gast — Mon, 26 Jan 2026 10:30:00 GMT

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 shares the mindset shifts that mattered just as much as the physical changes, including losing close to 20 pounds and finally feeling in control around food and exercise again.

We talk a lot about accountability, support, and why having someone in your corner makes such a difference — especially when motivation is low and life is chaotic. Allie also shares how prioritizing her health has helped her feel more present, more confident, and more energized for her kids.

This episode isn’t about perfection or extremes — it’s about building habits that actually fit real life, tuning out the noise online, and realizing that taking care of yourself isn’t selfish… it’s necessary.

If you’re a mom who’s been putting yourself last or feeling stuck in the “I’ll start later” cycle, this one’s for you.

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!  

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The Days Motivation Doesn’t Show Up | Ep 244

Joey Gast — Thu, 15 Jan 2026 10:30:00 GMT

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 actually matter the most.

You don’t need to be perfect. You don’t need to feel motivated. You just need to keep showing up and build a baseline you can rely on when things get hard.

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!  

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A Registered Dietitian's Take on the New Dietary Guidelines | Ep 243

Joey Gast — Mon, 12 Jan 2026 10:30:00 GMT

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.

More importantly, we talk about why blanket guidelines don’t always work great for individuals—and how to use this info without overthinking or feeling like you have to follow it perfectly.

This isn’t about bashing the guidelines or blindly following them. It’s about understanding them, using common sense, and building a balanced approach to nutrition that actually fits real life.

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!  

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I Spent $50,000 on Coaching — Here’s Why I’d Do It Again | Ep 242

Joey Gast — Thu, 08 Jan 2026 13:16:17 GMT

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 conversation might challenge how you think about investing in yourself.

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STOP Making Prioritizing Your Health "Optional" | Ep 241

Joey Gast — Mon, 05 Jan 2026 10:30:00 GMT

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 also talk about a personal wake-up call with my blood pressure that made me rethink my own fitness priorities. It wasn’t about chasing PRs or aesthetics anymore—it was about long-term health, energy, and showing up for my family.

We’ll cover why fitness doesn’t need to be all-or-nothing, how having a flexible plan makes consistency easier, and what it really means to prioritize your health as we head into the new year.

If you’ve been feeling off, overwhelmed, or like your routine has fallen apart… this episode is for you.

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Fitness Through Toddlers, Babies, and Chaos | Ep 240

Joey Gast — Mon, 29 Dec 2025 12:30:38 GMT

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 episode, I’m sharing what it’s really been like navigating fitness in the middle of chaos, why flexibility matters more than motivation, and why giving yourself grace doesn’t mean you’re lowering your standards.

If you’ve ever felt frustrated because your routine doesn’t look the way it “should,” this one’s for you.

Progress is still possible—even when life is loud, unpredictable, and exhausting.

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Why You're LYING To Yourself About Your "All Or Nothing" Mindset | Ep 239

Joey Gast — Mon, 22 Dec 2025 10:30:00 GMT

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 indulgent meal doesn’t erase progress, and how small, consistent actions are what actually build long-term fat loss results.

If you’re tired of feeling on-track or off-track, perfect or failing, motivated or “why bother,” this episode is going to change how you approach fitness.

Take a breath, drop the pressure, and let’s talk about what real progress looks like.

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!  

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How To Overcome The Holiday "Food Guilt" Trap | Ep 238

Joey Gast — Tue, 09 Dec 2025 10:30:00 GMT

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 progress and your relationship with food.

My goal is to help you view food more objectively, detach emotions from eating, and stay mentally balanced—because long-term success comes from consistency, not perfection.

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My Hot Take On How To Enjoy Thanksgiving WITHOUT The Fat Gain | Ep 236

Joey Gast — Tue, 25 Nov 2025 10:30:00 GMT

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 a higher-calorie day.

Then I walk through 5–8 simple, practical tips you can use if you want to be mindful—without skipping your favorite foods, avoiding family meals, or feeling like you're “being good.”

Whether you want to fully enjoy the day with zero stress, or stay loosely on track while still hitting your goals, this episode gives you a sane, balanced, evidence-based plan to do exactly that.

Perfect for anyone wanting to enjoy Thanksgiving... without waking up on Friday feeling like they have to “start over.”

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!  

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Did Sydney Sweeney Really Gain 35 Pounds of Muscle? The Truth Behind the Headlines | Ep 237

Joey Gast — Tue, 02 Dec 2025 10:30:00 GMT

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 muscle growth:

• How much muscle women can actually build in a month or year

• Why newbies progress differently than trained lifters

• What “muscle gain” really means on a scale

• How body recomposition gets misrepresented online

• The difference between movie prep, marketing hype, and physiology

If you’ve ever felt discouraged comparing yourself to celebrity transformations—or wondered what’s truly achievable—this episode will give you the clarity you need.

Real talk. Real science. No sensationalism. Just the truth about muscle growth and your body.

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!  

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How Emily Lost Over 50 Pounds, Gained Her Newfound Confidence, & Became Truly Happy With Herself | Ep 95

Joey Gast — Mon, 11 Sep 2023 08:30:00 GMT

In this episode I sit down with Emily Smith and talk about her incredible journey of losing over 50 pounds in our 1:1 Coaching Program.

We dive into the newfound confidence she's gained in her body and herself, how her depression and anxiety symptoms have lessened dramatically since learning to take care of her body and health, and much more.

------

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How To Never Struggle With Your Diet Over The Holidays Ever Again | Ep 104

Joey Gast — Mon, 20 Nov 2023 11:00:00 GMT

In this week's episode I'm going over my go-to strategies for staying on track over the holidays, along with the mindset shifts that are CRUCIAL to make if you want to be successful during this time of the year.

If you get anxious about food around the holidays or struggle with finding that balance of enjoying yourself, but also staying on track with your nutrition and fitness goals, this one's for you.

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The Best Workouts For Fat Loss, Ultra-Processed Foods, & Setting Big Goals Ep | 107

Joey Gast — Mon, 11 Dec 2023 11:00:00 GMT

In today's episode I'm diving into 5 huge things I've changed my mind on over the past 10 years in the fitness industry.

I'll be diving into a variety of topics including changing up your workouts to lose more fat, "if it fits your macros" and if that approach is best, setting bigger goals than you're ready for, and how to find a nutrition/fitness approach that "fits your lifestyle".

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How Kathy Lost 30 Pounds Focusing On These 4 Simple Things | Ep 152

Joey Gast — Mon, 15 Jul 2024 09:00:00 GMT

In this episode I sit down with Kathy, one of my incredible clients, and talk about her journey over the past 8 months.

We dive into why all of her previous diets didn't work, her struggles with losing weight for most of her life, and the 4 simple things we focused on to get her to where she is now - down 30 pounds and thriving.

After this episode, you'll know exactly why the diets you've been attempting haven't worked for you up to this point, along with what 4 main variables to focus on to get the most out of your time, effort, and results.

Join The iTHRIVE Collective with the link below for monthly workouts, recipe ideas, direction on how to set your own nutrition goals, challenges with monthly prizes, weekly LIVE Q&As with recordings, and a community of women all on paths to better their health, body composition, and life!:

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My Ultimate Hack For When You "Fall Off Track" | Ep 118

Joey Gast — Thu, 25 Jan 2024 12:00:00 GMT

In today's episode, I'm giving you the ultimate hack in changing your mindset regarding "falling off track" in your fitness journey.

Give this a listen, and you'll never feel overwhelmed when trying to "get back on track" ever again.

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The Type Of Goals You Need To Set For LONG TERM Success In Your Fitness Journey | Ep 211

Joey Gast — Thu, 17 Apr 2025 09:00:00 GMT

In this episode I'm going over how the type of goals you set can make or break your long term success on your fitness journey.

I go over the type of goals you likely need to be setting if you're a beginner or have recently just started taking your fitness journey seriously, and the type of goals you likely need to evolve to the farther you get.

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!

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What Is A 'Metabolic Phenotype' & How It Can Impact Your Fat Loss | Ep 138

Joey Gast — Mon, 13 May 2024 09:00:00 GMT

A 'metabolic phenotype' is a term used to describe where your total energy expenditure (aka how many calories you burn) lies in comparison to how many calories we would predict you'd burn based on a set of equations given your height, weight, age, activity level, etc.

Some people can be described as having a "thrifty" metabolic phenotype, where others may have more of a "spendthrift" phenotype.

Depending on where you fall in regards to these categories, it can have an impact on how hard or easy fat loss may feel for you.

In this episode I dive into the differences between both phenotypes and the implications this might have on fat loss, as well as strategies to implement to counteract the negative side effects of your category.

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My Foolproof Tips For Enjoying Food During The Holidays & Still Making Progress | Ep 181

Joey Gast — Mon, 02 Dec 2024 10:00:00 GMT

For most people, the "holidays" feel like the hardest time of the year to stay on track & make progress.

But it doesn't have to feel that way.

So far I've actually lose some body fat this holiday season, and many of my 1-on-1 clients have too.

In this episode I go over the mindset tips and strategies that you need enjoy the amazing food at this time of year while also building the dream body you want.

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!

Join The iTHRIVE Collective with the link below for monthly workouts, recipe ideas, direction on how to set your own nutrition goals, challenges with monthly prizes, weekly LIVE Q&As with recordings, and a community of women all on paths to better their health, body composition, and life!:

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The REAL Nutrition Pyramid You Need To Follow To See Results | Ep 151

Joey Gast — Mon, 08 Jul 2024 09:00:00 GMT

In this episode I'm diving into the Muscle & Strength Nutrition Pyramid, and how if your goal is fat loss, increasing muscle tone, or even to improve your overall health, this is the nutrition pyramid you should be following.

I go over the hierarchy of each category of this pyramid, what factors you should prioritize the most, and what details you should stress about the least.

After listening to this episode you'll know exactly what to focus on to lose fat, tone up, or improve your health in any scenario you might run into in life.

Join The iTHRIVE Collective with the link below for monthly workouts, recipe ideas, direction on how to set your own nutrition goals, challenges with monthly prizes, weekly LIVE Q&As with recordings, and a community of women all on paths to better their health, body composition, and life!:

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203: The 3 Biggest Mistakes You're Making When Trying To Lose Fat

Joey Gast — Mon, 10 Mar 2025 09:00:00 GMT

In this episode I'm breaking down the 3 BIGGEST MISTAKES you're making when trying to lose fat - and why these 3 things are holding you back from seeing progress.

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Losing 100 lbs... not once, but TWICE with Macey Phillips

Joey Gast — Tue, 09 Mar 2021 10:00:00 GMT

In this episode I sit down with my amazing friend Macey Phillips and discuss her journey of getting into fitness, how she fell in love with lifting, and her journey of losing 100 lbs... not once, but TWICE. Her story is truly inspiring and it was such an honor having her on.

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195: Q&A - How To Split Upper Body Workouts, Grip Issues With Deadlifts, Working Out While Sick, & How To Track Local Meat

Joey Gast — Thu, 30 Jan 2025 10:00:00 GMT

This episode is a Q&A style episode where I go over how to split up an "upper body" lifting session into two workouts to save time, how to progress on exercises like Romanian deadlifts if my grip isn't strong enough, should you workout while being sick, 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!

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204: How Nicole Lost 20+ Pounds, Was Able To Get Rid Of Her Old Jeans, & Feel Confident In Tank Tops Again with Nicole Stewart Modic

Joey Gast — Mon, 17 Mar 2025 09:00:00 GMT

In this episode I sit down with 1-On-1 client Nicole Stewart Modic and talk about how she's lost over 20 pounds so far and has completely transformed her body since starting 1-On-1 Coaching.

We talk about how she's been able to throw away old jeans from her closet that are too big now.

How she feels confident enough to wear tank tops in the gym now.

And how she's finally seeing results that will last a lifetime, instead of just gain the weight back afterwards.

We'll also be diving into how she overcame the fear of getting started, and how it's actually been EASIER than she anticipated.

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Building Muscle As A Woman, Battling The Scale, & Accepting Potential Weight Gain with Paige Myers | Ep 129

Joey Gast — Mon, 01 Apr 2024 09:00:00 GMT

In this week's episode I sit down with my good friend and fellow Registered Dietitian Paige Myers.

In this episode we dive into Paige's journey over recent years of intentionally gaining 30 pounds in order to continuing to build the body she wants.

We dive into how quickly you should be seeing weight gain on the scale if you're intentionally trying to build muscle, the mental battles of accepting a higher number on the scale especially if you're a woman, and how she approached this building phase of her journey to minimize fat gain and maximize muscle gain.

We also dive into the misconceptions around women eating more, lifting heavy, and how it actually can change your body composition for the better if you're searching for that lean, toned look and shape.

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Rest Periods In Between Sets, Progressing In Your Workouts, & Tips For Long Term Fat Loss For Women | Ep 141

Joey Gast — Tue, 28 May 2024 09:00:00 GMT

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.

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How Jackie Lost 50 Pounds WITHOUT Extreme Dieting, Excessive Cardio, Or Having To Give Up Taco Bell | Ep 131

Joey Gast — Thu, 11 Apr 2024 09:00:00 GMT

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 she had before starting her journey, and how overcoming that and taking the leap anyway unlocked a whole new version of herself for the better.

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196: Michelle Kyser - How Michelle Lost 28 Pounds Over The Past 5 Months As A Single Mom, Working Full Time, & Going To School

Joey Gast — Mon, 03 Feb 2025 10:00:00 GMT

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 body to eat MORE food, and how she's learned how to maintain her weight loss long term while also no longer letting the scale negatively impact her mindset anymore.

This is going to be an AMAZING conversation you won’t want to miss out on.

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!

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How Michelle Lost 20 Pounds, Regained Her Confidence, & Completely Changed Her Life w/ Michelle Turner & Coach Kristen

Joey Gast — Mon, 02 Jan 2023 10:00:00 GMT

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 Michelle and know this is just the beginning for you.

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How To Build "Toned" Muscle Vs. "Bulky" Muscle + Q&A | Ep 234

Joey Gast — Mon, 03 Nov 2025 10:00:00 GMT

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 keep your fitness up — and why you’ll probably regain any lost muscle way faster than you think.

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185: Why One Day Won't Ruin Your Results, But Every Day Still Counts

Joey Gast — Mon, 16 Dec 2024 10:00:00 GMT

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, friend, or on your IG or FB stories so someone else who needs help can find it!

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How To Know When Your Body Is Ready For A Fat Loss Phase? + Q&A | Ep 231

Joey Gast — Mon, 13 Oct 2025 09:00:00 GMT

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 MORE

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Why Commitment Is One Of The Hardest Things You’ll Do

Joey Gast — Thu, 06 Apr 2023 11:41:06 GMT

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 exclusive content, giveaways, etc. Interested in our 1:1 Coaching Program? Fill out the short application below to be contacted with more info.

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The 5 Protein Mistakes Sabotaging Your Fat Loss | Ep 216

Joey Gast — Mon, 02 Jun 2025 09:00:00 GMT

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.

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10 Food Swaps That Changed My Fat Loss Forever | Ep 155

Joey Gast — Mon, 29 Jul 2024 09:00:00 GMT

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 better for maintaining a healthy bodyweight and keeping you fuller, longer.

In this episode I'm diving into 10 of my favorite food swaps I've made over the years and how they've helped me, and even some of my clients, TREMENDOUSLY through our fat loss and fitness journey's.

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!

Join The iTHRIVE Collective with the link below for monthly workouts, recipe ideas, direction on how to set your own nutrition goals, challenges with monthly prizes, weekly LIVE Q&As with recordings, and a community of women all on paths to better their health, body composition, and life!:

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A Perfect Analogy To Master Calories In Vs. Calories Out For Fat Loss | Ep 153

Joey Gast — Mon, 22 Jul 2024 09:00:00 GMT

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 progress.

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What A Newborn Taught Me About Fitness & Fat Loss | Ep 225

Joey Gast — Mon, 18 Aug 2025 09:00:00 GMT

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 Changes
03:07 Navigating New Routines and Challenges
05:55 Embracing Discomfort in Change
08:45 The Importance of Commitment and Adaptation
11:53 Rebranding and Future Directions

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The Mindset Hack To Always Taking The Action That Leads To Progress | Ep 166

Joey Gast — Mon, 23 Sep 2024 09:00:00 GMT

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 always take the action that leads to making progress in the end - even when I don't want to.

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!

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What Nobody Tells You About Your Fitness Journey

Joey Gast — Mon, 20 Feb 2023 10:00:00 GMT

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 those hardships and continue doing what you need to do to move forward, that will ultimately build your will to a point where you're unbreakable.

If you're looking for some "real talk" and some motivation to kickstart your week, this episode is for you.

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How Morgan Lost 20 Pounds & Transformed Her Body For Her Wedding w/ Morgan Smetzler | Ep 102

Joey Gast — Mon, 06 Nov 2023 10:00:00 GMT

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 her outside of her comfort zone in order to make even more progress in the gym.

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The 5 MOST Important Variables In Losing Fat & Shaping Your Body | Ep 97

Joey Gast — Mon, 25 Sep 2023 09:00:00 GMT

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 of taking them?

Can I really get lean eating Oreos every day?

We're uncovering all of this in today's episode.

I'm not only covering what factors to focus on (calories, meal timing, supplements, ec).

But I'm also ranking all of these variables.

That way you know which variables are MOST important, and which ones are LEAST important.

If you enjoy today's episode, I'd really appreciate it if you shared it.

It may help at least one other person who's struggling with paying attention to the wrong variables that aren't going to give them progress in the first place.

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What To Do When Motivation Runs Out

Joey Gast — Thu, 25 May 2023 08:00:00 GMT

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.

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The Key To Achieving Results Without Motivation

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Caffeine, Sleep, & Fat Loss

Joey Gast — Mon, 17 Jul 2023 11:15:48 GMT

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 daily coffee to make sure it does NOT hurt your sleep & have a negative impact on your fat loss efforts.

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How Yo-Yo Dieting Makes You "Fatter" | Ep 130

Joey Gast — Mon, 08 Apr 2024 09:00:00 GMT

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 you're digging yourself into a deeper whole to pull yourself out of.

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How I Prime My Clients To Succeed With Fat Loss | Ep 114

Joey Gast — Tue, 09 Jan 2024 11:00:00 GMT

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 how I help prime my clients to respond to fat loss best - for better results, and without the burn out most people experience.

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Is Setting Deadlines For Your Goals Sabotaging Your Progress? (Thursday Thoughts)

Joey Gast — Thu, 09 Mar 2023 10:00:00 GMT

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 just a few months away from summer. 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 exclusive content, giveaways, etc. Interested in our 1:1 Coaching Program? Fill out the short application below to be contacted with more info.

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The 2 Things You're MISSING For Lasting Fat Loss & Results | Ep 233

Joey Gast — Mon, 27 Oct 2025 09:00:00 GMT

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 you.

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How To "Fix" Your Fat Loss Progress After A Weekend Of Over-Eating | Ep 142

Joey Gast — Thu, 30 May 2024 09:00:00 GMT

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.

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The Hidden Truth About Effort & Results In Your Fitness Journey | Ep 175

Joey Gast — Thu, 07 Nov 2024 10:00:00 GMT

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 consistently enough.

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!

Join The iTHRIVE Collective with the link below for monthly workouts, recipe ideas, direction on how to set your own nutrition goals, challenges with monthly prizes, weekly LIVE Q&As with recordings, and a community of women all on paths to better their health, body composition, and life!:

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The Art Of Fat Loss WITHOUT Wanting To Eat Your Entire Pantry At The End Of The Day | Ep 223

Joey Gast — Mon, 28 Jul 2025 09:00:00 GMT

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 the value of coaching in achieving weight loss goals.

Chapters

00:00 Understanding Metabolism and Fat Loss
03:18 The Sweet Spot of Caloric Deficit
11:13 Analogies for Sustainable Fat Loss

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192: Do This ONE Thing To 10x Your Progress

Joey Gast — Mon, 20 Jan 2025 10:00:00 GMT

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!

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Fitness Is About MORE Than Just Fat Loss | Ep 232

Joey Gast — Mon, 20 Oct 2025 09:00:00 GMT

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 long-term accountability helped them come back stronger and more confident than ever.

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Are Weighted Vests Worth The Hype? (Fat Loss, Bone Density, & Muscle) | Ep 222

Joey Gast — Mon, 21 Jul 2025 09:00:00 GMT

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 insights into when weighted vests might be beneficial, while also offering coaching opportunities for listeners.

Chapters

00:00 Introduction to Weighted Vests
02:24 Effectiveness for Muscle Gain
05:41 Impact on Bone Density
07:07 Calories Burned and Weight Loss
11:47 When Weighted Vests Might Be Useful
13:44 Conclusion and Final Thoughts

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Does Your Total Daily Energy Expenditure Change As You Lose Weight? + Q&A | Ep 229

Joey Gast — Mon, 29 Sep 2025 09:00:00 GMT

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How Alison Lost 20 Pounds With A Broken Hand Focusing On Just 3 Simple Things | Ep 215

Joey Gast — Mon, 26 May 2025 09:00:00 GMT

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.

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Being SELFISH In Order To Be More SELFLESS - w/ Coach Kristen

Joey Gast — Tue, 13 Dec 2022 10:30:00 GMT

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 work around these obstacles so you can still take care of yourself physically to be the best that you can be for your family.

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Joey Gast — Mon, 19 Sep 2022 09:30:00 GMT

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.

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The Calories That Are Secretly Sabotaging Your Progress

Joey Gast — Mon, 31 Oct 2022 10:50:38 GMT

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 to FIX it.

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The Wake Up Call You NEED To Start Making Progress | Ep 110

Joey Gast — Thu, 21 Dec 2023 11:00:00 GMT

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 the wake up call you need to start making progress - either again, or for the first time.

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An Emotional 30th Birthday & The GREATEST Message I’ve Ever Received | Ep 92

Joey Gast — Thu, 24 Aug 2023 13:23:25 GMT

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 finally feels safe to change her body, feel more attractive, and display the confidence that was ripped away from her at such a young age.

Thank you SO much from the bottom of my heart to everyone who supports me now, has supported me in the past, and who will support me in the future. We are just getting started with our mission of changing the nutrition and fitness coaching landscape forever.

I love you all and couldn't be more grateful. Cheers to 30, and many more years of impact to come.

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Overcoming Trauma, Loss, & Evolving Into Your Highest Self with Amanda Maddalena | Ep 121

Joey Gast — Mon, 12 Feb 2024 10:00:00 GMT

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.

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A Predictable, Foolproof System For Fat Loss | Ep 103

Joey Gast — Mon, 13 Nov 2023 11:00:00 GMT

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 for fat loss.

That way they're able to lose fat consistently and at a rate that's predictable week after week.

If you learned something new from this podcast episode or found it helpful, please leave a rating, review, or share with a friend, family member, or on social media to help spread the word!

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Why Moms Can't Afford To Put Their Health Last with Assistant Coach Katie Craig | Ep 214

Joey Gast — Mon, 19 May 2025 09:00:00 GMT

In this episode I sit down with Assistant Coach Katie Craig to talk about why staying in shape and prioritizing her health is so important to her as a mom.

We also dive into your children's perspectives, and the challenges they might face if you don't make your health and fitness a priority.

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How To Overcome The All Or Nothing Mindset With Weight Loss | Ep 168

Joey Gast — Mon, 07 Oct 2024 09:00:00 GMT

In this episode I'm breaking down why the "all or nothing" mindset with weight loss is completely flawed, and how I teach my 1-On-1 clients how to overcome it once and for all.

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Progress Hack: Treat Your "Future You" Like Who You Love The Most | Ep 156

Joey Gast — Thu, 01 Aug 2024 09:00:00 GMT

One of the biggest problems you're probably facing is making decisions that feel good in the moment, that don't really align with your goals.

Choosing fast food over a healthier choice, skipping the gym when you know you should go, and so on.

In this episode I'm diving into a foolproof strategy to "trick your mind" into treating your future self better than you have been. Which will immediately improve your results once you start doing this.

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Simple Tricks To Prevent Vacation Weight Gain

Joey Gast — Mon, 15 May 2023 08:30:00 GMT

One of the most common questions I get is how am I able to go on vacation, take a week off from tracking my food and from the gym, and still maintain my weight loss? In this episode I'm breaking down the 4 key strategies I recommend using on vacation to ensure you're still able to have fun when vacationing, but without sabotaging your progress.

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Are Calories REALLY King For Fat Loss? | Ep 212

Joey Gast — Mon, 21 Apr 2025 09:00:00 GMT

In this episode I reflect on my vacation last week, and how I was able to maintain my weight perfectly despite having alcohol every day, desserts, etc.

I also touch on the topic of if calories are REALLY the most important variable for fat loss or not?

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201: You're ONE Step Away From Changing Your Life

Joey Gast — Mon, 24 Feb 2025 10:00:00 GMT

Have you tried multiple diets in the past that have either been unsuccessful?

Or have been unsuccessful in the short term, but you've never seemed to have been able to keep the weight off long term?

You've tried things on your own time and time again, and it all ends the same.

Months and years later you sit here today, trying another diet hoping THIS time will be different.

You've thought about getting help from an expert and hiring a qualified coach, but the thought of that feels intimidating.

Well in this episode I sit down and have a real conversation with you on the real fears that come with asking and investing in help.

And ultimately why despite those fears, you should take the leap anyway.

Because it can truly change your life.

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183: How I Lost 5 Pounds On Vacation WITHOUT Working Out Or Tracking My Food

Joey Gast — Mon, 09 Dec 2024 10:00:00 GMT

A huge mistake people make traveling or on vacation is because they aren't able to track their food, will have somewhat limited food choices, or they're unable to workout - they think continuing to make or maintain progress will be next to impossible.

That couldn't be farther from the truth.

In this episode I'm diving into how I actually LOST about 5 pounds on a week long vacation without tracking my food or working out.

After listening to this episode you'll have a few simple and easy to implement strategies to use the next time you're away from home but wanting to still make progress.

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How I Gained 10+ Pounds In One Day & What It Means About The Scale | Ep 178

Joey Gast — Mon, 18 Nov 2024 10:00:00 GMT

Most people freak out when they see the scale bump up by a couple of pounds in one day - do you?

If so, this one's for you.

In this episode I tell a story of how I lost 10 pounds in less than a week, and how I gained it all back in just a few hours.

After listening to this episode, you'll realize the scale weight, at least short term changes, probably don't mean what you think they mean in terms of body fat loss or gain.

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6 Things That Will DRASTICALLY Improve Your Fat Loss | Ep. 163

Joey Gast — Mon, 09 Sep 2024 09:00:00 GMT

Over the past 10+ years I've transformed my own body and health, have spent countless hours researching the best workouts and nutrition for fat loss, have gotten my Master's Degree in Nutrition, Bachelor's Degree in Psychology, have become a Registered Dietitian, and have helped hundreds of women lose more thousands of pounds total in my 7+ years as an online nutrition & fitness coach.

In this episode, I'm condensing all of that time for you & breaking down 6 things that you can do to drastically improve your fat loss.

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Do These 5 Things To Lose Fat & Keep It Off For Good | Ep 164

Joey Gast — Mon, 16 Sep 2024 09:00:00 GMT

In this episode, I share 5 KEY things that the people & clients who lose fat & keep it off for good do on daily basis to not only get amazing results, but maintain them for life.

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How Diana Starting Seeing Her Abs Again, Regained Her Confidence, & Changed Her Life | Ep 160

Joey Gast — Thu, 15 Aug 2024 09:00:00 GMT

In this episode I sit down with one of my 1-on-1 clients, Diana Shealy, and talk about her journey of losing 20 pounds over the past months.

We dive into her struggles with her life, weight, and alcohol before joining the program, along with how easy and simple things felt along the way, and the exact approach we took to get her abs to start showing again and how the program helped her get her life back.

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The Simple Hack To Lose Your First 5 Pounds Effortlessly | Ep 159

Joey Gast — Sun, 11 Aug 2024 09:00:00 GMT

Want to lose your first 5 pounds?

If so, then this episode is for you.

I'll be going over the most SIMPLE change you can make to help you lose your first 5 pounds over the next month.

It's completely free, doesn't require any strange ice baths or sketchy supplements, and you can start doing this IMMEDIATELY today.

One of our members of The iTHRIVE Collective actually did this last month, and lose a total of 6 pounds and 2 inches off of her waist.

Simply put - it WORKS.

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Why Your Workout Classes Suck For Fat Loss & How To Fix Them | Ep 158

Joey Gast — Thu, 08 Aug 2024 09:00:00 GMT

A common question I get is how effective workout classes like beach body, insanity, peloton, etc are for losing fat and shaping your body - even if you do the "strength training" videos.

In this episode I dive into why those are only effective up to a certain point, why your progress will stall if you continue doing them forever, and how to fix this so you can keep making progress without plateauing.

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Why "Eating Healthy" DOES Still Matter Even If You're Hitting Your Calorie Goal | Ep 146

Joey Gast — Thu, 13 Jun 2024 09:00:00 GMT

A couple of weeks ago I published an episode talking about why if your goal is to change your body composition and/or achieve fat loss, manipulating your calories is the most important variable to focus on.

But are calories ALL that matter? Does it matter if you're hitting your calories, or even calories and protein with protein shakes and candy vs. eating stereotypical "whole foods" to hit those targets?

In this episode I'm diving into the multiple reasons why the types of foods you eat CAN still impact your results even if you are still hitting your calorie and protein targets at the end of the day.

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How To Reverse & Prevent Metabolic Adaptation For Better Fat Loss | Ep 132

Joey Gast — Mon, 15 Apr 2024 09:00:00 GMT

Today's episode is a continuation of Episode 130, where I initially talked about how doing low calorie or extreme diets can actually make us GAIN body fat in the long run, and cause us to deal with negative symptoms of such as our metabolism slowing down, poor sleep, worse mood, extreme hunger, etc - AKA metabolic adaptation.

In today's episode, I'm diving into how you can reverse these symptoms of metabolic adaptation if you're currently experiencing them, as well as how to approach your fat loss phases to prevent them from occurring in the first place.

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5 Big Fat Loss Mistakes You're Making | Ep 117

Joey Gast — Mon, 22 Jan 2024 11:00:00 GMT

In today's episode, I'm diving into 5 of the biggest fat loss mistakes I see people make - especially when starting their fat loss / fitness journey in the new year.

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Why I'm Taking 9 Days Off From The Gym & DON'T Feel Guilty About It | Ep 113

Joey Gast — Thu, 04 Jan 2024 11:00:00 GMT

Do you freak out when you have to take time off away from the gym due to travel, vacations, or maybe even injury or illness?

Do you fear that taking that time away from working out is going to lead to rapid fat gain or you losing the muscle tone and definition you've worked so hard for?

If so, today's episode is for you.

In today's episode, I'm diving into why I'm taking 9 days completely off from the gym and from tracking my food intake, how and why I plan to "mindfully indulge" a bit too, and why I DON'T feel guilty about it.

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Guarantee Success In Your Fitness Journey In 2024 With These Steps | Ep 112

Joey Gast — Mon, 01 Jan 2024 11:00:00 GMT

2024 is here, and you're probably thinking about all of the things you want to accomplish over the next 12 months.

However, most people don't have any type of framework in terms of setting new goals, or discovering what may have gone well or not well over the previous year.

In today's episode, I'll be going over the thought process I use to assess how the last 12 months has gone, what I want to accomplish, what's realistic to accomplish, and how to pinpoint exactly what needs to change in the upcoming year in order for you to achieve the end result you're looking for.

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How Many Sets In The Gym Should You Do To Maximize Progress? | Ep 109

Joey Gast — Mon, 18 Dec 2023 11:00:00 GMT

Do you want to get toned? Do you want to shape certain areas of your body like your legs, glutes, or arms?

One of the biggest issues I see from people wanting to transform their bodies is not knowing how many sets they should be doing in the gym for optimal progress.

It's usually too little to get progress moving, OR too much to where your body can't recover from it properly.

In today's episode, I'm diving into exactly how many sets you should be doing in the gym to achieve the best results possible. That way none of your hard work in the gym is going to waste.

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The "Anchor Analogy" For Never Falling Off Track Again | Ep 106

Joey Gast — Thu, 07 Dec 2023 11:00:00 GMT

Do you struggle with falling off track with your nutrition or fitness?

Then the "falling off track" leads to guilt, shame, and feeling like a failure until you end up giving up?

If so, then this one's for you.

In today's episode, I'm explaining the "anchor analogy" that ultimately changed the way I feel and think about "falling off track" forever - all for the better.

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Are Low Carb Diets Better For Fat Loss? | Ep 100

Joey Gast — Mon, 23 Oct 2023 12:43:44 GMT

In today's episode I'm breaking down the TRUTH around low carb diets, if carbs make you fat, & if low carb diets are better than low fat diets for fat loss.

This one is going to be SUPER informative, so if you have a place to jot any notes down, I'd be ready.

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Overcoming An Eating Disorder & Finally Finding Food Freedom w/ Ali Nugent | Ep 88

Joey Gast — Mon, 31 Jul 2023 08:00:00 GMT

In this episode I interview another one of my incredible clients, Ali Nugent. We dive into her past history of an eating disorder, how our program has helped her relationship with food, and how she's lost 20 pounds since October.

We also dive into how after dealing with a tremendously hard break up from a long term relationship, she was able to finally put herself first & start living life to the fullest with her newfound confidence.

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Want To Be Successful? Accept That Everything Is A ”Lie”

Joey Gast — Mon, 05 Jun 2023 11:50:25 GMT

One of the most important attributes when it comes to being successful with weight loss is the ability to challenge and be open to changing the beliefs that you currently have in multiple aspects of life. Specifically, how we've trained our brains to interpret certain situations, and what we've learned is "normal" for that given situation.

In this episode I dive into the psychology of behavior change and why being open to the idea that all of the previous ways you've learned to act in these situations may be hurting your weight loss efforts, and how learning and creating NEW "normals" is the key to success.

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Breaking Your Self-Sabotaging Identity

Joey Gast — Thu, 18 May 2023 14:28:08 GMT

Our identity dramatically impacts the way we think, behave, and ultimately the actions we take day to day. If you identify as someone who's overweight, out of shape, and insecure - then you're subconsciously going to continue gravitating towards the habits of someone who's overweight, out of shape, and insecure.

The key to any long term transformation is not only changing your actions, but also changing the way you think about yourself. In this episode I dive into some thoughts I've been having about the friction we experience when trying to change, and how to overcome that.

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5 Things You NEED To Fix Before Starting A Fat Loss Phase

Joey Gast — Mon, 08 May 2023 08:30:00 GMT

With summer approaching, you might be thinking about - or trying to - start a fat loss phase now to tone up and feel more confident at the beach. But a BIG mistake you're probably making is jumping straight into a fat loss phase without making sure you have these other 5 things in check. In this episode I'm diving into the 5 things you NEED to fix or improve if you want your fat loss phase to actually be successful.

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3 Fool Proof Strategies To Keep Making Progress When Life Gets Hard

Joey Gast — Mon, 27 Mar 2023 09:30:00 GMT

Life can be a shit-show sometimes. Late night soccer kids' soccer practices, extra projects or hours at work, traveling frequently, etc. These are all times where most people throw in the towel with their goals and tell themselves "I'll just restart when this is over." The issue is, it's this "stop and start" cycle you constantly find yourself in that's the reason you can't make any progress. So this week I'm diving into my "fool proof" way to guarantee results even when life throws us curveballs. Let's get started. 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 exclusive content, giveaways, etc. Interested in our 1:1 Coaching Program? Fill out the short application below to be contacted with more info.

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Are Processed Foods Ruining Your Weight Loss?

Joey Gast — Mon, 13 Mar 2023 09:00:00 GMT

In this week's episode we dive deep into processed foods and whether or not they're the REAL reason why weight loss is so hard. I discuss unique properties of highly processed food that make weight loss so difficult, along with how despite that, including them in your diet in the right amounts will NOT stop you from reaching your goals in the end. 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 exclusive content, giveaways, etc. Interested in our 1:1 Coaching Program? Fill out the short application below to be contacted with more info.

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Does Late Night Eating Cause Fat Gain? Let’s Talk About It.

Joey Gast — Mon, 09 Jan 2023 16:10:56 GMT

With the New Year kicking off you're bound to see a variety of posts from people starting their weight loss journey. A common question I get asked as a Registered Dietitian is "What foods are good for me to lose weight?"

While that is probably the most common question - and one I'll likely answer in an upcoming episode - another question I commonly get is "If I eat late at night will I gain weight?"

So in this week's episode we're going to dive into whether or not eating late at night impacts your weight loss results. I'll discuss things to consider when choosing the timing of your meals and if you should have more of your calories at the beginning of the day or at the end.

This one will be super informative, so it might be a good idea to have something to take notes handy.

As alway, please leave a 5 star review and share it on your social media if you enjoyed the podcast - and be sure to join our Free Facebook Group through the link below for more exclusive content, giveaways, etc.

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Bryce Calvin, CSCS - Programming For Muscle Growth

Joey Gast — Tue, 08 Sep 2020 10:00:00 GMT

Such a great interview with Bryce today covering ALL things when it comes to programing for muscle growth and hypertrophy. Bryce is super knowledgeable when it comes to programming and I learned a lot from this discussion myself. I know this is a longer episode, but every minutes is definitely worth it.

The 6 MOST IMPORTANT Things I've Learned In 27 Years

Joey Gast — Tue, 25 Aug 2020 10:30:00 GMT

In honor of my 27th birthday yesterday, in this episode I go over 6 of the most important lessons I've learned over the past 27 years. I cover 2 key lessons in nutrition, 2 lessons in training, and 2 lessons in life. Click the link to get access to the FREE Facebook Group! LINK: http://www.facebook.com/groups/TeamThriveByNutritionAndTraining/

How Rebekah Went From Fearing Food & Weight Gain To Eating MORE & Truly THRIVING In Life (Pt. 2)

Joey Gast — Mon, 06 Mar 2023 10:00:00 GMT

In this week's episode we cover PART 2 on how Rebekah transformed her body, learned how to stop fearing food, and how she achieved her incredible transformation while working together. Such an important message in this interview, ESPECIALLY if you’re a woman who’s struggled with the fear of weight gain, eating more, and have been stuck in the constant cycle of restricting yourself to the point of feeling tired, miserable, & irritable. If you’ve been struggling to see the changes in your body that you want despite eating healthy, restricting calories, and feeling like you’re doing everything “right” – then this one’s for YOU. 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 exclusive content, giveaways, etc. Interested in our 1:1 Coaching Program? Fill out the short application below to be contacted with more info.

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Lessons Learned After Losing 17 Pounds In Past 4 Months | Ep 220

Joey Gast — Mon, 07 Jul 2025 09:00:00 GMT

In this episode, Joey discusses his return to podcasting after a break, sharing personal insights about his recent fat loss journey. He reflects on the emotional aspects of taking a break from recording and the importance of long-form content for his mental well-being. Joey dives into the details of his fat loss phase, including strategies he has implemented, the significance of maintenance days, and the psychological insights gained throughout the process. He emphasizes the importance of sustainability in fat loss and how to navigate challenges while maintaining a healthy relationship with food and body image.

Chapters

00:00 Returning to the Podcast: A Personal Journey
02:51 Embarking on a Fat Loss Phase: Goals and Motivation
06:07 Tracking Progress: Insights from the Fat Loss Journey
08:58 The Role of a Coach: Importance of Shared Experience
11:48 Strategies for Effective Fat Loss: Experimentation and Adaptation
15:10 Psychological Insights: Managing Expectations and Fluctuations
17:57 The Sculpture Analogy: Understanding Fat Loss Dynamics
24:05 Maintenance Days: Balancing Fat Loss and Lifestyle
30:11 Final Thoughts: Sustainable Fat Loss and Mindset

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Do These 5 Things To Lose Fat & Keep It Off For Good (Throwback) | Ep 218

Joey Gast — Mon, 16 Jun 2025 09:00:00 GMT

In this episode, I share 5 KEY things that the people & clients who lose fat & keep it off for good do on daily basis to not only get amazing results, but maintain them for life.

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Joey Gast — Mon, 10 Feb 2025 10:00:00 GMT

In this episode I sit down with 1-On-1 client and Lauren White to talk about how she's lost 10 pounds so far in 1-On-1 Coaching working full time as a mom of 4.

Before starting coaching, she had tried almost every diet you could think of with no results to show for it.

She's now leaner, stronger, feeling better in her own clothes, and her confidence has skyrocketed.

And the best part is she's been able to do it this time eating MORE than what she felt like she could eat in the past on her own.

In this episode we dive into how this all worked for her, the surprising results she's seen from eating more, and how this has also dramatically improved her relationship with food too.

We also talk about how she's been able to maintain ALL of her fat loss over the past 6 weeks while recovering from surgery, with us increasing her food intake during this time too.

This is an AMAZING conversation you won’t want to miss out on.

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!

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2 Simple Habits To Always Make Progress No Matter How Many Calories You Eat | Ep 150

Joey Gast — Mon, 01 Jul 2024 09:00:00 GMT

It's true that calories are the most important variable when it comes to whether or not you gain weight or lose weight over time.

But what if I told you that there are 2 other variables, that as long as you are consistent with, you'll make SOME type of progress with your body composition no matter where your calories end up.

Now we obviously don't want our calorie intake to be an afterthought, but in the short term. focusing on just these 2 things will help your results tremendously.

After listening to this episode, you'll know exactly how to maintain your results - or how to continue getting results in some capacity, even if you mess up your calorie intake for the day.

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Do Calories Matter For Fat Loss? | Ep 143

Joey Gast — Mon, 03 Jun 2024 09:00:00 GMT

One of the biggest issues I see in people's fat loss journey's is them "missing the forest for the trees", AKA focusing on minor details when it comes to nutrition and workout, while ignoring the factors that impact results the most.

In this episode I dive into why knowing and manipulating how many calories you're eating will make the biggest impact on your results and what most people get wrong about tracking calories.

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How To End Cravings Once & For All

Joey Gast — Mon, 13 Feb 2023 10:00:00 GMT

One of the most common questions I get from clients is how do I manage extreme cravings during my fitness journey so I don't end up sabotaging myself, over-eating, and ruining all of my progress?

While just "being more disciplined" can work, it only works up to a certain point.

And after that point, you're likely to give in and over-eat/binge on these foods you can't stop thinking about.

So in this week's episode I go over my top 5 tips for preventing, avoiding, and/or managing cravings.

This episode will provide you with the tools you need to avoid having such strong reactions to these cravings as they pop up.

That way you can continue to progress without having to use up all of your discipline during the process.

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Your Comfort Zone - Where All Progress Dies

Joey Gast — Thu, 11 May 2023 08:30:00 GMT

In this episode I share an important conversation I had with a client this week about stepping out of her comfort zone. When things get hard, frustrating, and anxiety starts to creep in it's easy to run away from those uncomfortable feelings in order to feel "safe". But it's that "safety" we're constantly searching for that's the reason we can never succeed. If you've been struggling to see results in your fitness journey because you keep going back to your comfort zone, this one's for you.

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The Shocking Difference Between A Pound Of Fat Vs. A Pound Of Muscle | Ep 136

Joey Gast — Mon, 06 May 2024 09:00:00 GMT

In this episode I talk about the drastic differences between either gaining or losing a pound of fat vs. a pound of muscle.

I dive into the calorie/energy content of each of these types of tissues in the body, and how losing one vs. the other when you start a diet can make an enormous difference in the number on the scale.

I also cover why if you're seeing huge changes on the scale week to week, then you probably aren't losing as much body fat as you think, and a number of strategies to ensure most of the weight you are losing is body fat and not valuable muscle mass.

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Why Extra Cardio Might NOT Be Helping You Lose More Fat | Ep 111

Joey Gast — Tue, 26 Dec 2023 11:00:00 GMT

Ever start a "dieting phase" or fat loss phase and think the first line of action should be to increase your cardio in order to burn more calories to shed more fat?

While this might seem logical by thinking "more calories burned equals more fat loss" - right?

BUT there are diminishing returns as that cardio reaches extreme levels - especially if you aren't doing any resistance training along the way.

In today's episode, I'm diving into what's called the Exercise Energy Compensation Model, where I'll be explaining how and why filling your week with hours of cardio might actually be hurting your fat loss, along with slowing your metabolism down.

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Joey Gast — Mon, 09 Oct 2023 09:00:00 GMT

In today's episode I'm breaking down the KEY components that every meal should have if you're trying to prioritize fat loss.

In this episode I show you how to dramatically simplify the process of creating meals, and also meal prep, so you can learn how to lose more fat without having to spend more time.

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How To Overcome ”Gym-Timidation” Once & For All

Joey Gast — Thu, 01 Jun 2023 08:00:00 GMT

As a coaching company, we work with a lot of beginner clients, & one common theme that I see is individuals feeling uncomfortable stepping foot in the gym because you may fear that you're going to be judged by the regular gym-goers who may have more experience than you. And sometimes this fear can be crippling enough to prevent you from going to the gym altogether.

In this episode I go over my top tips for overcoming "gym-timidation" once and for all, and how one of our clients used this exact method to lose over 20 pounds. You definitely won't want to miss this one.

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Living A Fulfilling Life & Developing A Better Relationship With Food

Joey Gast — Thu, 27 Apr 2023 08:30:00 GMT

Do you feel like no matter what you do you're ALWAYS thinking about food? When your next meal is? Always turning to food for comfort when life gets stressful? That's exactly how this client used to be, until she realized what truly was missing in her life and how that ultimately was impacting her food choices day to day. If you're someone who feels like you might have an unhealthy attachment to food and that's sabotaging your weight loss efforts, this one is for you.

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Are You Setting Unrealistic Expectations For Progress?

Joey Gast — Mon, 29 May 2023 08:00:00 GMT

How much progress should you be excepting to make in a few weeks? What about a few months? 6 months? a year? One of the most common questions I get from new clients is how long should it take to see results?

In this episode I'm breaking down everything you need to know to set challenging, but REALISTIC expectations when it comes to your weight loss or fitness journey. That way you stay motivated, achieve epic results, while not getting discouraged by not achieving a certain result in a time frame that was impossible to begin with.

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How Caela Lost 20 Pounds Despite Vacations, Traveling, & a Huge Personal Loss Along The Way | Ep 87

Joey Gast — Mon, 24 Jul 2023 10:22:50 GMT

In this episode I interview one of my incredible clients, Caela Miller, to talk about her journey in our program over the past 5 months. She's lost 20 pounds so far despite enjoying vacations, trips with family and friends, and numerous social events. We also dive into how she endured a huge personal loss during this time period, but didn't let it set her back and how she continued to move forward from it.

Caela's story has been incredibly inspiring so far, so you definitely don't want to miss this one.

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The SECRET To Looking Like Your Favorite Fitness ”Influencer”

Joey Gast — Mon, 18 Jul 2022 08:30:00 GMT

This week's episode might be one of the MOST IMPORTANT episodes I've ever done. When I first started my fitness journey I wanted so badly to look like some of my favorite "fitness influencers" that I had followed through social media. The quest to achieve a body similar to their's was a huge motivation for me at the time to push myself in and out of the gym. You might find yourself in a similar situation right now.

But is it even possible to achieve a physique similar to your favorite "fitspo"? What factors should you keep in mind when setting out to build the body of your dreams? I cover all of that in this episode and really dive deep into why trying to look like your favorite fitness model might be setting yourself up for failure.

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Joey Gast — Mon, 30 Jan 2023 10:00:00 GMT

This week's episode is a LIVE Q&A recording that I did for some of our exclusive clients who are a part of our coaching program. There was so much value in this recording that I had to share it with all of you.

Here are the topics we cover:

-Is intermittent fasting good when cutting/trying to lose fat?

-Can I still drink coffee with creamer in the morning if I want to lose weight?

-Is it a good idea to add a protein shake with each meal?

-Will increasing my calories and protein make me gain weight?

-Does consuming caffeine have an effect on weight loss?

Please make sure to share this episode on your social media or send me a private DM and let me know if you liked these Q&A style episodes!

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Joey Gast — Sun, 08 Sep 2019 19:27:23 GMT

207: Which "Hard" Are You Willing To Accept?

Joey Gast — Thu, 03 Apr 2025 09:00:00 GMT

In this episode, I dive into the concept of choosing your "hard" when it comes to fitness and health.

Whether it's the hard work of sticking to a workout routine and healthy habits, or the harder path of dealing with the consequences of neglecting your health, every decision comes with its own challenges.

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Q&A - Tips For Split Squats, How To Eat More When You Aren't Hungry, & Doing Multiple "Workouts" A Day | Ep 208

Joey Gast — Mon, 07 Apr 2025 09:00:00 GMT

This episode is a Q&A style video where I give tips on how to correctly do split squats if you struggle with balance, tips on how to get more calories into your diet if you know you should eat more but struggling with being too full, and if doing two workouts a day is worth it or not.

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STOP Lowering Your Standards For Others | Ep 235

Joey Gast — Mon, 10 Nov 2025 10:00:00 GMT

In this one, Joey gets real about what it means to keep your standards high — even when life changes, routines get messy, or you’re stepping into a new season like parenthood.

He shares a story from a client preparing for motherhood, talks about the common myths around “losing progress” after having a baby, and reminds you that it’s not about being perfect — it’s about staying committed to what matters.

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NEVER Feel Guilty About Over-Eating Again

Joey Gast — Thu, 13 Jul 2023 10:13:50 GMT

Do you feel guilty when you over-eat? Go over your calorie target for the day? Or maybe make "unhealthy" food choices that lead to you not getting the results you want? Which then leads to you being frustrated with yourself, feeling like a failure, and then giving up?

In this episode I cover why it's SO important to remove these emotions from the process, how to think in a way that removes these emotions so you don't go into this downward spiral, and how thinking this way can dramatically change your results.

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The Greatest Gift You Can Give Your Children Is YOUR Own Health | Ep 135

Joey Gast — Thu, 02 May 2024 09:00:00 GMT

In this episode I talk about the struggles my parents had with their health and how it's impacted the way I view my own health and the health of my clients.

I dive into how watching them battle obesity, diabetes, heart disease, etc throughout the years before their deaths made me realize that the greatest gift you can give your kids isn't money or expensive gifts, but instead its your own health.

I also talk about how becoming a parent has changed the way I look at my own health for the future.

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Why The Feeling Of Uncertainty Can Kill Your Results - & How To Fix It | Ep 139

Joey Gast — Thu, 16 May 2024 09:00:00 GMT

One of the biggest struggles I see from people attempting to lose fat is that they second guess everything they do.

This is in part because you might not be an expert in fat loss and might be unsure that what you're doing is actually the right thing.

But it also is likely because with fat loss, there's a ton of delayed gratification and "lag time" between your actions and the result you're actually trying to achieve.

In this episode I dive how this issue manifests within your fitness journey, and ways to overcome it so you can still succeed long term.

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How Many Workouts A Week Should You Do To Make The Most Progress? | Ep 144

Joey Gast — Thu, 06 Jun 2024 11:00:00 GMT

A question I get all the time is "how many days a week should I be working out to make the most progress?"

And the truth is, the answer is "it depends" like most things with health and fitness.

BUT, there are some things to consider like how many days you can actually commit to, how you're structuring your workouts and diving your exercises up, etc.

In this episode I cover all of that, and show you exactly how to set up your workout routine whether you're ready to commit to 2, 3, 4, or 5 days in the gym.

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Paige Myers, Future RD - From Marathon Runner To Powerlifter

Joey Gast — Tue, 17 Nov 2020 12:25:35 GMT

In this week's episode I had the pleasure of sitting down with Paige Myers, Future RD. We talked a lot about her journey from running cross country in high school and marathons in college to her love for powerlifting now. We also talked about how her confidence, physique, and training truly began to thrive once she started eating MORE and not being afraid of the scale going up. You'll definitely enjoy this one!

The RIGHT Way To Use Progress Pictures To Track Progress - It's NOT What You Think | Ep 173

Joey Gast — Mon, 28 Oct 2024 09:00:00 GMT

You've probably been told that taking progress pictures to track progress is much more useful than using the scale.

Heck, you've probably heard me even say this at some point.

BUT, there's a method and system to taking progress pictures and using it to track progress - and a lot of people are going about it all WRONG.

In this episode I'm diving into how I use progress pictures to analyze my clients results, and how you can use them the RIGHT way to track changes in your journey, and how to avoid using them the WRONG way that can completely sabotage your mindset and 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!

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Kara Goss, RDN - Eating Healthy Vs. Eating To Change Body Composition

Joey Gast — Mon, 03 Aug 2020 22:12:46 GMT

Yep, my good friend Kara Goss is on the podcast again. In this week's episode we talk all about healthy eating vs. eating for body composition. We talk about where they overlap and where they don't overlap and where YOU might be going wrong with your approach.

The Coronavirus: How to Approach Your Training, Nutrition, & Mindset

Joey Gast — Sat, 21 Mar 2020 00:47:14 GMT

In this episode I cover my thoughts on the coronavirus and everything that's transpired over the past couple of weeks. I also give practical tips on how to approach your training, nutrition, and mindset during this unpredictable time. Enjoy!

Should You Do Intermittent Fasting?

Joey Gast — Wed, 11 Mar 2020 23:45:05 GMT

Ever wondered if intermittent fasting was worth all of the hype?? Well today I'll be diving in on some of the pros and cons of intermittent fasting and if it's right for you. As always share a screenshot of this episode on social media if you enjoyed it!

The BEST Way To Get Back On Track After ”Falling Off”

Joey Gast — Mon, 11 Jul 2022 08:30:00 GMT

AAANDDD WE'RE BACK! After a long nearly 9 month hiatus we're finally back with a brand new episode and will be back with consistent uploads every single week going forward. In this week's episode I give an update on some really exciting things happening in my personal and business life, along with diving into the BEST way to get back on the grind after you feel like you've "fallen off" your plan.

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The Importance of the Client/Coach Relationship with Hannah Stoutamyer

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Supplements To Increase Your Gym Performance with Anya Rosen, Future RD

Joey Gast — Tue, 23 Feb 2021 09:00:00 GMT

In this episode I sit down with my good friend Anya Rosen, future RD and talk all about the best supplements to increase your gym performance - as well as a couple that you might be wasting your money on. If you're interested in getting jacked, feeling strong, and building the best physique you can you definitely won't want to miss this one.

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How To Progress In Your Exercises, What Is Diet Fatigue & How To Avoid It, & How Many Reps Should You Do | Ep 171

Joey Gast — Thu, 17 Oct 2024 09:00:00 GMT

This episode is a Q&A style episode where I dive into how to progress in your exercises week to week, what is diet fatigue and how to avoid it when trying to lose body fat, how many reps you should be doing per set, and more.

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Allie Black, RD2B - Is Obesity A "Lazy" Disease?

Joey Gast — Tue, 18 Aug 2020 12:30:52 GMT

So excited to have gotten the opportunity to sit down with my good friend Allie for this week's episode. In his episode we discussed the variety of factors that contribute to the development of obesity, and if it simply comes down to "laziness" in the end.

Q&A: What To Do If You're Eating Healthy But Not Losing Weight, How Body Measurements Can Be Misleading, & Carbohydrate Myths | Ep 219

Joey Gast — Mon, 23 Jun 2025 09:00:00 GMT

In this conversation, Joey addresses common questions about weight loss, focusing on the importance of calorie deficits, the reliability of different measurement methods, the role of protein, and debunking myths surrounding carbs and sugar. He also discusses the effectiveness of home workouts versus gym workouts, emphasizing that significant body changes can be achieved without extensive gym time.

Takeaways

Eating healthy is a start, but not a guarantee for weight loss.
Calorie deficit is essential for fat loss.
Body measurements can be misleading and unreliable.
The scale can provide more consistent data than body measurements.
Protein intake is crucial for muscle building and fat loss.
Carbs and sugar are often mischaracterized in weight loss discussions.
Home workouts can be effective for beginners.
Walking can significantly aid in fat loss.
Tracking calories can help maintain a sustainable diet.
Finding the right balance of nutrition and exercise is key to success.

Chapters

00:00 Introduction to Weight Loss Challenges
07:09 Understanding Caloric Deficits
14:06 Measuring Progress: Scale vs. Body Measurements
20:46 The Role of Protein in Weight Loss
25:31 Debunking Carbohydrate Myths
34:54 Effective Workouts Without a Gym
43:58 The Power of Walking and Movement

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199: Why Does Weight Loss Slow Down Over time, Kettlebell Exercises, & How You Should Monitor Your Bodyweight

Joey Gast — Thu, 13 Feb 2025 10:00:00 GMT

This episode is a Q&A style episode where I dive deep into why weight loss tends to slow down over time and the science behind it, my favorite exercises to use kettlebells for, and how to PROPERLY monitor your bodyweight using a scale to measure progress that 99% of people are NOT doing.

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Adjusting Your Nutrition & Training During Pregnancy with Assistant Coach Kristen Colbert

Joey Gast — Mon, 26 Sep 2022 09:30:00 GMT

In this week's episode I interview Kristen Colbert, our Assistant Coach here at iTHRIVE Nutrition & Fitness to talk all about her most recent pregnancy and current postpartum progress since having her baby 3 weeks ago. We dive deep into what her nutrition and workout plan looked like for each trimester and talk about some KEY things she did that made this pregnancy and current postpartum journey better than her last.

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Trevor Lomax, RD - Simplifying Muscle Growth

Joey Gast — Mon, 20 Jul 2020 11:39:27 GMT

I had the pleasure of talking with Trevor Lomax, Registered Dietitian in this week's episode. We talked about muscle growth and really simplified it for the average person. We also talked a little bit about the art of coaching and how the approach to each client needs to be different based on how they psychologically respond to each protocol.

I QUIT...

Joey Gast — Mon, 27 Jul 2020 12:40:27 GMT

I QUIT... and I hope that you'll quit too...

188: Food Tracking Tips, How To Manage Cravings, Are Sugar Free Flavorings Okay, & Body Fat Set Point Theory

Joey Gast — Thu, 26 Dec 2024 10:00:00 GMT

This episode is a Q&A style episode where I go over my top food tracking tips, how to manage cravings in a fat loss phase, if sugar free flavorings are okay to use in your water, and a little discussion on body fat set points and how they can impact your fat loss phases.

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Starting Your Fitness Journey Over The Holidays - Is It Worth It? | Ep 176

Joey Gast — Mon, 11 Nov 2024 10:00:00 GMT

With the holidays quickly approaching, you might still not be happy where you are with your health, body composition, and fat loss goals.

You're motivated to get started, but aren't sure if it's even worth it at this point given the time of year and are debating on waiting until January 1st to get going.

In this episode I give my honest thoughts on if starting your fitness or fat loss journey now is a good time or not, and what I would do if I was in your shoes.

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The Tree Chopping Analogy For Fat Loss & Why Maintenance Phases Improve Results | 180

Joey Gast — Mon, 25 Nov 2024 10:00:00 GMT

Way to many people make the mistake of trying to lose 20, 30, or 50+ pounds by grinding through their diet for the next 6-12+ months straight.

Doing so is a recipe for disaster, weight re-gain, and never reaching the goal you're striving for.

In this episode I talk about how properly using maintenance phases in your fat loss journey can be so helpful, and give you my "tree chopping" analogy so you can understand it fully.

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The BEST Method To Find How Many Calories You Burn | Ep 167

Joey Gast — Mon, 30 Sep 2024 09:00:00 GMT

Ever look at your Apple Watch or Fitbit and see "Oh, I've burned 2000 calories today" and have wondered if it was accurate or not?

Or you found an online calculator online to tell you how many calories you burn, but second guess if that was right or not?

In this episode I'm breaking down why relying on these devices and calculators isn't very accurate, and my method for TRULY finding out how many calories you burn per day.

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The 3 Big Things To Change To Lose Fat For Good | Ep 172

Joey Gast — Mon, 21 Oct 2024 09:00:00 GMT

Far too often when I talk to people trying to lose weight, they end up making one of two big mistakes.

One, they end up focusing on the wrong variables that they think are important - things like sugar, what time of day they're eating, what specific foods, etc and end up completely ignoring the things that matter the most.

Or two, they end up focusing on the right things, but ADD ON too many variables that don't matter - then overwhelming themselves.

In this episode I'm diving into the 3 big things to focus on to lose weight for good. That way you can spend MORE time on what matters and less time and stress on things that don't.

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Tips To Improve Morning Workouts, Non-Meat Protein Sources, & Setting Realistic Timelines For Your Goals | Ep 177

Joey Gast — Thu, 14 Nov 2024 10:00:00 GMT

In this episode I'm diving into how to improve your morning workouts if you always have low energy first thing in the morning, how to split up workout sessions if you run short on time, some non-meat based protein options, and also give you a reminder about the importance of setting a realistic timeline for achieving results.

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182: Q&A - "Maintenance Days" For Better Fat Loss, Greens Powders, Step Goal Tips, Plant Vs. Whey Protein, + More!

Joey Gast — Thu, 05 Dec 2024 10:00:00 GMT

This episode is a Q&A style episode where I cover a variety of topics including how to use "maintenance days" within your fat loss phase for better fat loss, tips for reaching your step targets, how to deal with salt cravings, should you use plant vs. whey protein powders, my thoughts on greens supplements, and should you "eat back" calories burned from exercise according to your smart watch.

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187: 5 Uncomfortable Truths Stopping You From Making Progress

Joey Gast — Mon, 23 Dec 2024 10:00:00 GMT

In this episode I give you some tough love and discuss 5 uncomfortable truths stopping you from making progress in your fitness or weight loss journey.

It might not be what you want to hear, but it will definitely be what you NEED to hear.

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194: Katie Craig - Navigating The Struggles Of Weight Loss As A Full Time Working Mom & Wife

Joey Gast — Mon, 27 Jan 2025 10:00:00 GMT

In this episode I sit down with 1-On-1 client and friend Katie Craig to talk about how she juggles it all as a mom of 3, wife, and full time working mom and was still able to lose 25 pounds since starting coaching.

We’ll be talking all about how to get here the guilt you feel when you put your goals first, both time wise and financially.

How she navigates life to still hit her nutrition goals while being a mom, wife, and working full time.

How she makes time to move her body and workout despite her busy weekly schedule.

And how she stays motivated or inspired to keep going when the process feels hard or if progress feels slower at any given moment.

This is going to be an AMAZING conversation you won’t want to miss out on.

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!

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189: Should You "Superset" Exercises, Do You Need To Weigh Yourself To Track Progress, Instant Gratification, & More

Joey Gast — Mon, 30 Dec 2024 10:00:00 GMT

This episode is a Q&A style episode where I go over if you should superset exercises to save time in your workouts, how I prep my go-to protein sources, do you need to weigh yourself daily on the scale to measure progress, how to overcome the fear of eating more, instant gratification, and more.

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Healthy Eating ≠ Fat Loss: Why You're Not Losing Weight | Ep 213

Joey Gast — Mon, 28 Apr 2025 09:00:00 GMT

You’re eating clean, skipping the junk, loading up on veggies… so why isn’t the scale moving?

In this episode, we break down the key difference between eating healthy and eating for fat loss. Spoiler alert: just because it's nutritious doesn’t mean it's helping you lose weight.

I’ll walk you through common mistakes, the role of calories, and how to align your nutrition with your goals—whether that's better health, weight loss, or both.

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Q&A - Creatine For Women, Extra Lifting Days, Carb Cycling, & Healthy Vs. Unhealthy Fats | Ep 217

Joey Gast — Mon, 09 Jun 2025 09:00:00 GMT

In this Q&A episode I cover the benefits of creatine supplementation for women, if you should add extra lifting days in your program, what carb cycling is and how it can be used for fat loss, and the types of healthy vs. unhealthy fats that can impact your health and blood cholesterol levels long term.

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193: Benefits Of Lifting More Than Twice Per Week, Can You Eat TOO Much Protein?, How To Stay On Track For Holidays / Celebrations

Joey Gast — Thu, 23 Jan 2025 13:00:00 GMT

This episode is a Q&A style episode where I go over the potential benefits of lifting more frequently in the week vs just two days and my go-to NON-meat based sources of protein.

I also answer the question of - is it possible to eat TOO much protein in a day or in a meal?

And also how to navigate any celebrations you have or holidays when they come up.

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!

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Is Cardio Or Lifting Better For Fat Loss? What New Research Says | Ep 228

Joey Gast — Mon, 08 Sep 2025 09:00:00 GMT

In this episode I sit down and discuss new research on how effective cardio is for losing body fat vs lifting weights.

I talk about which method of training tends to lead to the most fat loss, and what to consider when setting up your workout routine to help promote the most fat loss while also preventing muscle loss along the way.

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Why Your On/Off Switch Is Killing Your Results | Ep 221

Joey Gast — Mon, 14 Jul 2025 09:00:00 GMT

In this episode, I dive into the issue of having an "on/off" switch within your fitness and weight loss journey and how that's ultimately holding you back from reaching your goals. I dive into how we want to think about our focus and effort as being a "volume dial" vs. an on/off switch if we want to see true long term results.

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5 Reasons Why You Aren't Seeing Results

Joey Gast — Sun, 08 Sep 2019 19:25:13 GMT

Kara Goss, MS, RDN - Becoming an RD, Common Nutrition Myths, & Transitioning to Nutrition Coaching

Joey Gast — Sun, 02 Feb 2020 00:15:39 GMT

A really great episode with a really great friend of mine, Kara Goss, MS, RDN, CPT. In this episode we discuss her journey of becoming a Registered Dietitian, common nutrition myths, and how she's transitioned from a more traditional RD job to an online coach.

Reflecting On 2019 & My Mother's Death

Joey Gast — Wed, 05 Feb 2020 02:32:55 GMT

In this week's episode I'm deciding to open up, be vulnerable, & share with you all the struggles I went through in 2019, revolving primarily around the sudden death of my mother & the passing of my grandmother just a few months apart. If you don't stay and listen, I 100% understand. But something inside of me was telling me to record this & open up in the belief that by doing so, it may help someone else down the road. Thanks for listening.

Kara Goss, MS, RDN, CPT - Body Positivity, Weight Loss, & Macro Counting - Can They Coexist?

Joey Gast — Wed, 12 Feb 2020 03:37:26 GMT

DISCLAIMER: This podcast is NOT meant to be advice for those struggling with a current or previous eating disorder.

In this episode I'm joined by a very good friend of mine, Kara Goss, RDN, CPT, & nutrition coach to talk all things body positivity, weight loss, macro-counting, and how ALL of these can coexist at the same time. Hope you enjoy the episode!

Busting Nutrition Myths - The Ketogenic Diet, GMO's, & Meal Frequency

Joey Gast — Wed, 19 Feb 2020 02:44:25 GMT

In this episode I'll be busting 3 common nutrition myths:

1. The ketogenic diet is better for fat loss

2. GMO's are bad for our health

3. Eating every 2-3 hours increases your metabolism

As always, please leave a review if you like the episode and share a screenshot of you listening to it on your social media platforms if you enjoyed it!

Why It's Impossible To Maintain Your Lowest Weight You Achieve After A Diet | Ep 170

Joey Gast — Mon, 14 Oct 2024 09:00:00 GMT

The ultimate goal of any diet or fat loss phase should be to maintain as much weight loss as possible long term.

With that being said, did you know that it's impossible to completely maintain your new low bodyweight after you finish a diet or fat loss phase? Even if you don't gain any body fat back?

In this episode I'm diving into why seeing some weight gain on the scale after a diet is normal, and how much weight gain to expect before you start sounding the alarms in fear of losing all of your progress.

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!

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How Kelci Lost 120 Pounds & Gained The Life She Always Dreamed Of with Kelci Rogers | Ep 224

Joey Gast — Mon, 11 Aug 2025 09:00:00 GMT

In this episode I sit down with Kelci Rogers & talk about her journey of losing over 120 pounds total in her weight loss journey, and the last 30+ pounds through 1-on-1 coaching.

We dive into the health scare that completely changed her life and made her realize she needed to make a change for her and her family, the methods she used before and after coaching to finally make her weight loss feel sustainable, and how much her life has changed even outside of fitness from finally taking care of herself and her health.

Timestamps:

00:00 Introduction and Background
03:04 Kelsey's Journey to Health and Fitness
05:54 The Impact of Environment on Health Choices
08:56 Realizations and Wake-Up Calls
12:06 The Turning Point: Health Scares
14:56 Finding Motivation and Setting Goals
17:47 The Role of Coaching in Kelsey's Transformation
20:40 Sustainable Weight Loss Strategies
23:48 Building Muscle and Long-Term Health
26:43 The Importance of Accountability
29:32 Conclusion and Future Aspirations
35:21 The Challenge of Accountability
37:37 Building Confidence Through Consistency
40:51 Finding Balance in Life and Health
43:32 The Importance of Mindset in Progress
51:57 The Role of Coaching in Personal Growth
59:58 Investing in Yourself for Long-Term Change

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From A Cancer Diagnosis To Losing 30 Pounds & Thriving with Amy Parker | Ep 226

Joey Gast — Mon, 25 Aug 2025 09:00:00 GMT

In this episode, Amy Parker gets real about her past year losing 30 pounds through 1-On-1 Coaching —the struggles with health, weight loss, and even facing a cancer diagnosis before starting this journey.

She shares how coaching completely changed the game for her both physically and mentally, from building strength to actually enjoying food without guilt.

Amy talks about the mindset shifts that made the biggest difference, the support that kept her going, and how she’s finally found a healthy balance that still lets her enjoy life (and family time) to the fullest.

Timestamps:

00:00 Introduction to Amy's Journey
01:52 Health Struggles and Turning Points
06:34 Seeking Help and Professional Guidance
11:08 The Role of Psychology in Weight Loss
15:44 Progress and Support in Coaching
21:09 Life Beyond Weight Loss Goals
29:09 The Impact of Food Choices on Well-Being
30:29 Understanding Emotional Connections to Food
34:29 Detaching Morality from Eating Habits
38:29 The Importance of Caloric Intake
41:20 Sustainable Weight Loss and Health
44:27 The Role of Coaching in Personal Growth
51:47 Transformative Changes Over the Year
54:42 Encouragement for Those Hesitant to Start Coaching

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From Restriction To Eating MORE & THRIVING w/Nutrition Client Kat

Joey Gast — Tue, 10 Nov 2020 11:30:00 GMT

This episode is part of a conversation I had on a coaching call with one of my amazing clients Kat. She's been a part of the nutrition coaching program for almost 3 months now and has realized the power of eating MORE and how it can boost your confidence both inside and outside of the gym. She's done amazing things so far and I can't wait to see where she'll be another 3 months from now!

Mental Health & Nutrition with Kelsey Hojara, RD

Joey Gast — Tue, 24 Nov 2020 12:57:46 GMT

Welcome back to another episode this week! This week's episode is a replay of a guest appearance I had on my good friend Kelsey Hojara's podcast where we talked all about mental health and areas where nutrition could be playing a role in the severity of your symptoms with depression and anxiety. The original episode was published on her podcast called Food and Fitness with Kelsey, so definitely go subscribe to her channel if you haven't already!

The REAL Reason I Changed My Coaching Company Name | Ep 96

Joey Gast — Mon, 18 Sep 2023 08:30:00 GMT

In this episode dive into the power of words, how they can subconsciously affect your psychology, and therefore dramatically change your actions and behaviors for either better OR worse.

I also dive into why this was a huge reason I decided to change my coaching company name to what it is today.

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Competing In Figure & Starting Her Own Business w/Kayla Williams, Future RD

Joey Gast — Thu, 10 Dec 2020 11:30:00 GMT

In this week's episode I sat down with Kayla Williams, Future Registered Dietitian. We talked about her previous experience with competing in figure, the importance of taking time to eat MORE and BUILD in the off season, and her journey of starting her business while still in school. Enjoy!

WHY Your New Year's Resolution SUCKS

Joey Gast — Wed, 06 Jan 2021 12:27:42 GMT

The FIRST podcast episode of 2021 and my FIRST podcast episode as a REGISTERED DIETITIAN! Today we're diving into what so many people get wrong when creating New Year's Resolutions and how to make sure you're setting goals that can ACTUALLY lead to success.

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Should You Do Cardio When Building Muscle?

Joey Gast — Tue, 12 Jan 2021 10:00:00 GMT

Welcome back to another episode! In this episode I'll be diving into the three main types of cardio (high, moderate, and low intensity) and discussing the pros and cons of doing each when trying to build muscle.

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How To Avoid Gaining 5-10 Pounds Between Now & The New Year | Ep 105

Joey Gast — Mon, 04 Dec 2023 11:00:00 GMT

Do you struggle with gaining weight between Thanksgiving and New Years?

Is this the time of year that no matter how hard you try, you seem to always see the scale 5 pounds, or maybe even 10 pounds heavier after these short 5 weeks?

In today's episode I'm diving into my top keys to seeing progress over the holidays without feeling like you're sacrificing all of the fun along the way.

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186: Best Road Trip Snacks, Tips For Getting Over The Scale, & The Problems With Using Body Fat % Calculators

Joey Gast — Thu, 19 Dec 2024 10:00:00 GMT

This episode is a Q&A style episode where I go over my best road trip snacks and easy, quick protein options when you're on the go, how to mentally deal with weight fluctuations on the scale, and the issues with using body fat % calculators to measure progress.

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!

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190: Are Electronic Calorie Calculators Accurate, Morning Vs. Afternoon Workouts, Managing Hunger, & More

Joey Gast — Mon, 06 Jan 2025 10:00:00 GMT

This episode is a Q&A style episode where I go over just how accurate your Apple Watch or Fitbit is with calculating how many calories you burn, tips on improving morning workouts, how to manage your hunger in a fat loss phase so you can see better results, 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!

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206: Q&A: Diet & Exercise Changes For Perimenopause, Pre- & Post-Workout Nutrition, & How Much Cardio Is Okay

Joey Gast — Mon, 31 Mar 2025 09:00:00 GMT

This episode is a Q&A style episode where I dive deep into what changes for fat loss you should make with nutrition and exercise during perimenopause, tips for pre- and post-workout nutrition, and how much cardio you should be doing to lose body fat.

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!

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Is 10k Steps REALLY The Magic Number For Fat Loss? | Ep 210

Joey Gast — Mon, 14 Apr 2025 09:00:00 GMT

10k steps has been pushed in the fitness realm for a long time for fat loss, but is it REALLY the magic number for seeing results?

In what situations can you lose fat with less than 10k steps? And in what scenarios do you maybe need more?

I'll be diving into all of that in today's episode.

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Simple Meals To Lose Fat When You Don't Want To Cook | Ep 165

Joey Gast — Thu, 19 Sep 2024 09:00:00 GMT

Ever have days where the LAST thing you want to do is cook, but still want to stay on track with your fat loss and fitness goals?

But don't know what to eat without cooking to keep making progress? I got you.

In this episode I'm diving into my favorite meals that are simple, fast, and require NO cooking to keep me on track when I'm in a time crunch, busy, or just don't feel like cooking.

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!

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191: 5 Reminders If You Want To Crush Your Fitness Goals In 2025

Joey Gast — Mon, 13 Jan 2025 10:00:00 GMT

In this episode I go over my top 5 things to remember if you actually want 2025 to be the year you achieve your fitness and/or weight loss goals.

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!

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How To Overcome The "Comparison Trap" To Make More Progress | Ep 145

Joey Gast — Mon, 10 Jun 2024 09:00:00 GMT

One of the biggest struggles I see people face after starting their fat loss or fitness journeys is falling into the trap of comparing their progress to others.

This can lead to frustration, second guessing whether or not you're on the right path when you actually might be, and eventually either giving up completely or making a drastic change in order to "catch up" to the other person you're comparing yourself to.

In this episode I cover why comparing yourself to others is not only one of the worst things you can do, but why scientifically, physiologically, and practically it doesn't even make sense to do it in the first place.

After listening to this episode you'll no longer feel the need to compare your progress to anyone else's ever again.

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Overcoming Restriction & Bingeing with Kelsey Mull

Joey Gast — Thu, 14 Jan 2021 10:00:00 GMT

In today's episode we dive into Kelsey's story on how she became a successful Nutrition Coach. We talk about her first diet at 12 years old, her struggles with restriction & bingeing as she got older, and how tracking macros while eating MORE helped her realize what it truly meant to fuel her body the right way.

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Dahlia Gordon, RD - Working With The Charlotte Hornets, Under-Eating, & MORE

Joey Gast — Wed, 16 Sep 2020 12:38:41 GMT

Super excited to have my friend Dahlia on the podcast this week. This week we dove into some of the struggles she's seen working with the general population, her experience working with the Charlotte Hornets, and a variety of other topics. As always, give the podcast a 5 star rating & share it with a friend if you enjoyed it!

Drink Beer AND Get Shredded? Let's Talk About It.

Joey Gast — Fri, 08 Jan 2021 12:10:35 GMT

In this episode we talk all about how alcohol can affect muscle gain, fat loss, and gym performance both directly and indirectly. Definitely a must listen if you're someone who enjoys a few extra drinks on the weekends!

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3 ”What If” Stories That Will Change Your Life | Ep 94

Joey Gast — Mon, 04 Sep 2023 08:30:00 GMT

In today's episode I share 3 powerful stories that have completely changed the direction of my life over the past 4 years. In each of these stories, I was faced with almost "do or die" scenarios that because of the path I chose to take, have dramatically shaped who I've become as a person.

I recommend having a box of tissues handy, because we get pretty deep in this one.

If any of these stories resonate with you, I'd love for you to send me a private message on either Facebook or Instagram and let me know.

And of course, make sure to share this episode with a friend or family member who you think would benefit from this. Let's dive in.

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How To Lose Your First 20 Pounds Effortlessly | Ep 89

Joey Gast — Mon, 07 Aug 2023 07:30:00 GMT

In this episode I reveal exactly how I've lost 20 pounds over the past 8 months, and why it was the easiest fat loss phase I've ever done.

I discuss what my calorie intake was like, how often I implemented diet breaks, what my workouts looked like, what my meals consisted of, how often I ate, along with how I approached it mentally to avoid self-sabotage or frustration on days the scale didn't go down.

All of these tips I discuss are tips you can take and use to lose your first, or next, 20 pounds effortlessly.

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When You Can't Be Perfect, Do These 2 Things To Still Make Progress | Ep 230

Joey Gast — Mon, 06 Oct 2025 09:00:00 GMT

In this episode I go over the 2 MOST IMPORTANT variables to focus on for changing your body composition when you know you can't be perfect.

If you master these simple 1-2 things, even on days when everything else fails, it'll go a LONG way to make sure you don't go backwards - and still make progress even when you can't be perfect.

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Tommy Clark - Nutrition Coaching For Elite Athletes

Joey Gast — Wed, 26 Feb 2020 11:55:10 GMT

So excited to have my good friend Tommy Clark on the podcast this week. In this episode we dive into how he got into coaching professional athletes, common nutrition struggles he sees with his athletes, and some horror stories around creatine LOL. Thanks for listening!

5 Phases Of Every Successful Transformation w/Rebekah Subit

Joey Gast — Mon, 22 May 2023 08:30:00 GMT

In this week's episode I sit down with long term client Rebekah Subit and discuss the 5 phases that are prominent in every successful physical transformation. We discuss the importance of going through priming/reverse diet phases, diet breaks, maintenance phases, building phases if you're already lean or need to put on muscle, and of course fat loss phases.

We dive DEEP into each of these phases, what to expect from them, and why each one is so important for long term success.

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The Difference Between Tracking Calories Vs. Macros, & What YOU Should Do To Make The Most Progress

Joey Gast — Mon, 24 Apr 2023 08:30:00 GMT

Do you get confused with all of this talk about "macros"? Wonder if you actually NEED to be tracking macros, or if just tracking calories is good enough? Or... what's even the difference between the two? In this episode I break down the pros and cons of tracking calories vs. macros, the differences between the two, and what YOU should do.

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Changing Out Of Love, NOT Hate

Joey Gast — Thu, 13 Apr 2023 09:00:00 GMT

Have you ever hated your current situation so much, that it forced you to change? Or maybe you hated your current SELF, which sparked your actions to finally become a different person. In this week's addition of Thursday Thoughts, I give my thoughts on using hate as a motivator for change, and how it can be a tool to get you started, it might not be the best long term solution. You'll really enjoy this one.

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Why Fast Weight Loss Makes You GAIN Weight In The Long Run

Joey Gast — Tue, 04 Apr 2023 10:52:12 GMT

Summer is just a couple of months away, which I know means many of you will be thinking about starting a diet to get "beach ready" for the warmer weather. But it's important that we don't go on TOO EXTREME of a diet, because if we go on too restrictive of a diet we run into issues such as metabolic adaptation, intense hunger, losing LESS fat, losing MORE muscle, rebounding and gaining even more weight back, PLUS not being able to stick to it in the first place. In this week's episode I dive into what an extreme diet actually is, how to know if your diet is too restrictive, and why these negative symptoms occur and how they're holding you back from long term progress. 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 exclusive content, giveaways, etc. Interested in our 1:1 Coaching Program? Fill out the short application below to be contacted with more info.

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How Rebekah Went From Fearing Food & Weight Gain To Eating MORE & Truly THRIVING In Life (Pt. 1)

Joey Gast — Mon, 27 Feb 2023 10:00:00 GMT

Do you feel like no matter how little you eat & restrict yourself, you still aren’t seeing results? That’s how things were for Rebekah. She was barely eating 1500 calories & doing high intensity workouts multiple times a week. She was tired, sluggish, irritable, and hungry all of the time - and felt like she was doing everything right, but with nothing to show for it. She thought I was CRAZY when I told her we needed to increase her food and back off of the high intensity cardio. But fast forward a year to today, and now she wishes she would've made these changes sooner. In this week's episode, we go over exactly how she transformed her body, learned how to stop fearing food, and how she achieved her incredible transformation while working together. Such an important message in this interview, ESPECIALLY if you’re a woman who’s struggled with the fear of weight gain, eating more, and have been stuck in the constant cycle of restricting yourself to the point of feeling tired, miserable, & irritable. If you’ve been struggling to see the changes in your body that you want despite eating healthy, restricting calories, and feeling like you’re doing everything “right” – then this one’s for YOU. 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 exclusive content, giveaways, etc. Interested in our 1:1 Coaching Program? Fill out the short application below to be contacted with more info.

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Showing Up For Yourself, Your Family, & Becoming The Best YOU That You Can Be w/Meghan Ninke & Coach Kristen

Joey Gast — Mon, 16 Jan 2023 09:30:00 GMT

In this week's episode I sit down with one of our 1:1 clients, Meghan Ninke, along with our Assistant Coach Kristen Colbert to talk about Meghan's incredible journey with us over the past 9 months.

Not only has she lost 10 pounds and has completely transformed her body, internally she's grown so much.

Her confidence has skyrocketed, she's no longer afraid of eating more food, and she's truly able to be present throughout all moments in her life now not only for herself, but for her family.

We couldn't be more proud of you Meghan and can't wait to continue working with you!

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Reverse Dieting 101

Joey Gast — Sun, 02 Feb 2020 00:23:56 GMT

Ever heard of reverse dieting and wondered what the heck is it? Well you're in luck. Today we're going through exactly what a reverse diet is and why it's important, how to actually implement it, and things to expect when going through this process.

Hannah’s Life Changing Journey & 20 Pound Weight Loss - w/ Hannah Galindo & Coach Kristen

Joey Gast — Tue, 06 Dec 2022 10:00:00 GMT

This week's episode features TWO special guests. One - A client who has absolutely CRUSHED the past 5 months of her program, Hannah Galindo. And two - our very own Assistant Coach Kristen.

In this episode we dive into Hannah's journey and how she's lost 20 pounds over the past 5 months.

But not only that, we also cover how her views, mindset, and relationship around food and weight loss has completely changed for the better.

We also talk about how she finally feels like she's achieved a REAL lifestyle change this time and just how life changing the past 5 months have been for her.

I'm confident that her story will be an inspiration to many listening, so you won't want to miss out on this one.

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From Insecure & Self-Conscious to Strong & Confident w/Client Alina Floyd

Joey Gast — Mon, 25 Jul 2022 08:30:00 GMT

We have a VERY special guest on the podcast this week. In this week's episode we interview one of our amazing 1 on 1 clients Alina Floyd. Alina is currently down 25 lbs since January and is showing no signs of slowing down.

When she first joined the team, she constantly wanted to cover up and hide her body because she was insecure with how she looked and felt.

Now she's finally feeling confident in her own skin in and outside of the gym.

But not only that, she's had SO many mindset shifts during this time period that she shares in this episode that are EXTREMELY helpful for anyone on their own health and fitness journey.

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Why "Junk Food" Might Be Ruining Your Progress

Joey Gast — Tue, 03 Nov 2020 11:30:00 GMT

Now while I hope everyone knows that we can include "junk" food into our diet in moderation and still see results, BUT including these foods into our diets TOO MUCH can cause progress to stall and can make following your calorie/macro guidelines more difficult. In this episode I cover the downsides of meeting your macros with highly processed food items as opposed to more whole food sources.

Dan Feldman, RDN - Body Dysmorphia Among Men

Joey Gast — Mon, 21 Sep 2020 12:05:21 GMT

In this week's episode I had the pleasure of sitting down with Dan Feldman, RDN and discussing a topic that isn't talked about very often in today's society - body dysmorphia among men. We dove into Dan's personal struggles with body image, how it affected him growing up, and where he is today.

Kelsey Hojara, Dietitian - Why Women Should Lift HEAVY

Joey Gast — Mon, 13 Jul 2020 02:29:02 GMT

In this episode I sit down with the wonderful Kelsey Hojara, Dietitian, and talk ALL about her journey as a woman learning to lift HEAVY. We talk about how she got into powerlifting and all of the positives that came out of that for not only her mindset but also her physique.

Metabolism: What The HECK Is It?

Joey Gast — Wed, 27 May 2020 14:39:21 GMT

In this week's episode I cover everything you can think of about metabolism. I go over the definition of metabolism, the multiple components of our metabolic rate, factors affecting our metabolic rate, etc. If you liked this episode don't forget to share it with a friend or family member who you think might benefit from it too!

Everything You Need To Know About The Scale

Joey Gast — Sun, 03 May 2020 16:27:42 GMT

In this episode I cover everything about the scale including what it measures, how to properly use it, misconceptions around how our weight changes, and how I think a lot of coaches and clients are celebrating the scale completely wrong.

Set Yourself Up For A Successful New Year

Joey Gast — Sun, 02 Feb 2020 00:21:20 GMT

In this episode we cover exactly how to set yourself for a successful year and finally achieve your health and fitness goals. The majority of this episode is spent going over why so many of you are NOT in the right spot to even begin a fat loss phase, and how to gradually adjust your approach instead of going all in at once - leading to sustainability and long term results.

205: Why A Lower Bodyweight Won't Guarantee Happiness & Getting To Know The REAL Katie Craig

Joey Gast — Mon, 24 Mar 2025 09:00:00 GMT

In this episode I sit down with Assistant Coach Katie Craig and dive deep into her story and how she got to where she is today.

We dive into her past and how being at a lower bodyweight in college still didn't make her happy, how she navigates tracking her food around her 3 daughters so she ensure's they develop a good relationship with food, and what inspires her to be the best coach she can be and help so many other women truly love themselves again.

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Create A Story Worth Telling | Ep 137

Joey Gast — Thu, 09 May 2024 09:00:00 GMT

There's a time and place to put your goals on to the side if you're going through a rough time in your life.

On the other hand, there's a time and place to push through and check off the boxes to see results despite how you're feeling or what you're going through in the present moment.

The greatest stories never came from those who didn't have to overcome struggle to get to their destination.

If you're going through a hard time in life and struggling to do the things you need to do to see results, this ones for you.

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INSTEAD of Motivation Or Discipline, Use THIS To Keep You Going | Ep 128

Joey Gast — Mon, 25 Mar 2024 09:00:00 GMT

Everyone is always looking for tips on "how to stay motivated" in their weight loss or fitness journeys.

In response to that, you've probably heard fitness influencers telling you that instead of relying on motivation, use "discipline" instead.

Well in this episode, I'm going to talk about something else that can get you through those rough times when going to the gym or following your nutrition plan feels like the last thing you want to do.

And in my opinion, it's MUCH more powerful than motivation or discipline in the long run. Enjoy.

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How Death Taught Me To Truly "Embrace The Ride" | Ep 108

Joey Gast — Thu, 14 Dec 2023 11:00:00 GMT

One of the biggest issues I see among clients or people wanting to lose weight and transform their body is the obsession over wanting to reach their end destination as fast as possible.

This can FEEL productive, but when it comes to losing fat, building muscle, or changing your body - there's a physiological cap of just how fast you can actually achieve these things.

So with that, learning to be fully present and truly take things day by day is extremely important to be successful long term.

In today's episode, I dive into how I was forced to learn this after my mom died, and how it taught me how to be truly patient and embrace the ride along the way.

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Dietary Fiber's Incredible Effects On Fat Loss | Ep 101

Joey Gast — Mon, 30 Oct 2023 11:00:00 GMT

In today's episode I'm breaking down the incredible and interesting effects dietary fiber can have on your fat loss goals. Most people are familiar with the most common benefits of dietary fiber - increased fullness and better digestive health.

But in this episode, I'm breaking down research showing that having a high fiber intake can actually cause us to eliminate more calories through our poop, so we're absorbing less through the food we eat. Which may or may not give us an extra edge when the goal is fat loss and improving our body composition.

So find your nearest bathroom, grab some toilet paper, and let's dive in!

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Why You Can’t Lose Weight - The ”Piñata” Method | Ep 90

Joey Gast — Mon, 14 Aug 2023 08:00:00 GMT

In this episode I talk about what the "piñata" method for weight loss is, and why you're probably doing it and don't even know it - and why it's the reason you AREN'T seeing any progress within your fat loss journey.

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Overcoming Sexual Assault & Shame To Finally Feeling Beautiful In Her Own Skin w/ Megan Dollman | Ep 99

Joey Gast — Mon, 16 Oct 2023 09:00:00 GMT

In today's episode we're going to get DEEP. I sit down with one of my AMAZING 1:1 clients as she shares her inspiring story of overcoming a history of sexual assault as a young girl.

We dive into how her past experiences shaped the way she viewed herself, and how her past contributed to her purposely choosing not to take care of herself physically as a defense mechanism.

We then dive into how taking this leap to feel good in her body again came during a huge shift in her life as she finally felt safe to feel beautiful again.

At the time of the interview she was down about 17 pounds, and is now down 22 pounds as this is being published.

And I couldn't be more proud of her not just because of her weight loss, but by being such an inspiration for sharing her story for others who have been victims of sexual assault too.

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How To Go Out To Eat & Enjoy Yourself WITHOUT Sabotaging Your Progress

Joey Gast — Mon, 10 Apr 2023 09:00:00 GMT

Eating out can be one of the most stressful things you can do if you're actively on a fitness journey, especially if your goal is to lose weight. And while it can be intimidating, there IS a way to enjoy these meals out WITHOUT sabotaging your progress. In this week's episode, I go over the 4 strategies I teach our clients to help them navigate these meals out, while still getting results.

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5 BIG Mistakes That Are Sabotaging Your Weight Loss Progress

Joey Gast — Mon, 23 Jan 2023 10:00:00 GMT

In this week's episode I dive into the 5 BIGGEST mistakes I see people make when trying to lose weight - that ultimately hold them back from seeing long term results.

These mistakes not only make weight loss 10x harder, but they also set you up for failure by pushing you down a road filled with frustration, guilt, & feeling like you'll truly never achieve the goals you want.

If you want to lose weight this year (or any year for that matter), and ACTUALLY keep it off for good - you'll 100% want to avoid doing these 5 things.

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5 Tips For Enjoying Holiday Events WITHOUT Sacrificing Your Progress

Joey Gast — Tue, 20 Dec 2022 14:16:43 GMT

In this week's episodeI give you my top 5 tips for navigating holiday events without sabotaging your progress - fun fact: I actually throw in a bonus 6th one at the end.

If you get anxious about food around the holidays or struggle with finding that balance of enjoying yourself, but also staying on track with your nutrition and fitness goals, this one's for you.

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Keys To A 500+ Pound Deadlift

Joey Gast — Mon, 10 Aug 2020 14:11:57 GMT

Solo episode with yours truly here. Today I'm talking all about the DEADLIFT and things that I've learned over the past 6+ years that have helped me increase my max by OVER 200 lbs and achieve a 585 pound deadlift a few weeks ago. If you want to get STRONG and reduce the risk of injury when deadlifting, you DEFINITELY don't want to miss this one.

How To Accurately Measure Progress, Why A Priming Phase Helps With Fat Loss, & Low Carb Vs. High Carb Diets | Ep 169

Joey Gast — Thu, 10 Oct 2024 09:00:00 GMT

This episode is a Q&A style episode where I dive into how to accurately measure progress in your fitness / fat loss journey, why I take my clients through a "priming phase" before starting a fat loss phase, and also the differences in fat loss eating a low carb vs. a high carb diet.

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Getting Out Of Your Comfort Zone & Overcoming An Unhealthy Environment

Joey Gast — Sun, 08 Sep 2019 19:22:44 GMT

184: Q&A - A Rant About Ozempic, When To Use Maintenance Days, How Often Should You Lift Weights, & Improving "Bad" Cholesterol

Joey Gast — Thu, 12 Dec 2024 10:00:00 GMT

This episode is a Q&A style episode where I give my initial honest thoughts and go on a rant about Ozempic, explain how to use maintenance days in a fat loss phase to improve your results, cover how often you should be lifting weights to change your body, & how to improve your "bad" cholesterol levels.

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Joey Gast — Thu, 10 Apr 2025 09:00:00 GMT

In this episode I go over my go-to tips and strategies for maintaining your weight & progress while eating at an all-inclusive resort.

And if you can implement these tips at an all-inclusive resort where food and drinks are unlimited, then you can use these tips anywhere so you don't lose all of your hard earned progress.

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202: How To Make The Most Progress & Get The Most Out Of Coaching with Assistant Coach Katie Craig

Joey Gast — Mon, 03 Mar 2025 10:00:00 GMT

In this episode I sit down with Assistant Coach Katie Craig and dive into how to see success as a 1-On-1 client in a coaching program and some misconceptions around it.

As a long time client and now Assistant Coach, Katie brings a unique perspective on what it truly takes to see success working hand in hand with a qualified coach!

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200: The Hidden Truths Of Hiring A Coach Nobody Tells You About with Katie Craig

Joey Gast — Mon, 17 Feb 2025 10:00:00 GMT

In this episode I sit down with Katie Craig and dive into the hidden truths that nobody tells you about when it comes to hiring a coach.

What should you expect? What are some misconceptions that people have about coaching?

How does REAL coaching differ from the other weight loss programs out there, or big companies that have "coaches" without any credentials?

Katie and I will be diving DEEP into all of it.

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Matt McLeod, RD - Competing, Being Your Authentic Self, & Communicating With Clients

Joey Gast — Tue, 31 Mar 2020 13:45:10 GMT

I absolutely LOVED this conversation that Matt and I had, particularly the part about being your true, authentic self when marketing your coaching services. Matt is a super down to earth dude and can't wait to have more conversations with him in the future!

3 Easy Steps To Overcoming A Lack Of Motivation | Ep 93

Joey Gast — Mon, 28 Aug 2023 09:00:00 GMT

One of the most common questions I get from clients or non-clients is, "How do you stay motivated to keep showing up every day and hit your goals, especially when it feels hard?".

Some may scream at you and say discipline, discipline, discipline at the top of their lungs. Which is true, we should be harnessing discipline more than motivation, because it is more reliable.

BUT that doesn't mean we can't use what we know about human psychology to take advantage of motivation when our "discipline tank" feels empty.

So in this episode, I'm breaking down the top 3 things you can do to spark motivation again. Don't forget to share this with a friend if you found it helpful!

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Gaining Confidence & Strength Postpartum w/ Katie Craig | Ep 91

Joey Gast — Mon, 21 Aug 2023 08:00:00 GMT

In this episode I sit down with Katie Craig, one of our rockstar 1:1 clients and talk about her incredible postpartum journey thus far. We dive into the struggles she faced through pregnancy and obstacles she's ran into postpartum.

We also discuss why prioritizing her health, fitness, and personal confidence is so important for her in order to be the best version of her that she can be for herself, her husband, and for her three kids. If you're a mom and struggling with knowing how to juggle that role along with your own health, or just feel guilty spending time and resources to better yourself, then this one is definitely for you.

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The HACK For Fitting Nutrition & Fitness Into Your Life

Joey Gast — Thu, 20 Apr 2023 08:30:00 GMT

Do you feel like no matter what you do you feel like you can NEVER fit nutrition & fitness into your current lifestyle? In this episode I talk about how to actually re-frame this issue, why you're having this struggle to begin with, and how to overcome it.

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197: Tips For Drinking More Water, Why You Aren't Losing Belly Fat, & More

Joey Gast — Thu, 06 Feb 2025 10:00:00 GMT

This episode is a Q&A style episode where I go over my go-to tips for drinking more water through the day, are zero calorie sweeteners okay to add to water, and reasons as to why you aren't losing as much belly fat as you want.

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!

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