The Mindset and Metabolism Podcast

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 gr...

In this episode, I talk about how to get back on track after a holiday weekend without falling into the all-or-nothing mindset. I share some simple strategies to help you move forward, get back into your normal routine, and avoid letting a few days of indulgence turn into weeks of frustration. We also discuss why taking the long-term view is so important for fat loss and how a single holiday weeke...

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,...

In this episode, I talk about how to keep making progress with your fitness and fat loss goals even when life gets busy and chaotic. I break down the two biggest things that matter most during stressful seasons — controlling your calorie intake and staying consistent with your strength training workouts. We also dive into energy balance, why protein matters so much for preserving muscle, and the i...

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...

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...

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 whe...

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...

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 Calo...

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 c...

This episode is a Q&A style video where I touch on a variety of topics / questions submitted from you all. Are creatine gummies just as effective as creatine powder? How should you figure out how many calories your body needs? And more. Be sure to share this episode with a family member, friend, or on your IG or FB stories so someone else who needs help can find it!

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In this episode, I talk about why investing in your health might be one of the most important decisions you ever make. I share some personal stories about my parents’ health struggles and how those experiences shaped the way I think about taking care of myself today. I also challenge the idea that taking time for yourself—whether that’s exercising, preparing healthier meals, or working on your min...

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 shar...

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 actual...

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....

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 conversa...

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...

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...

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 o...

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 b...

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...

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...

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 m...

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...

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 fo...