The Mindset and Metabolism Podcast

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...

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 Be sure to share this episode with a family member,...

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. Be sure to share this episode with a family member, friend, or on...

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...

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. Be sure to share this episode with a family member, friend, or on...

In this episode I sit down with Elizabeth Hannahs and talk about how she's lost 60+ pounds postpartum over the past two years, with 40+ of those pounds lost with 1-On-1 Coaching. We dive into a variety of topics such as misconceptions she had about fat loss before starting coaching, how this experience has been different than anything else she's ever done, & why this time she's confident the w...

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...

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...

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 fe...

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...

In this conversation, Joey discusses the effectiveness and misconceptions surrounding weighted vests. He explores their potential benefits for muscle gain, bone density, and calorie burning, ultimately concluding that while they may have some uses, they are often overhyped and not necessary for most fitness goals. Joey emphasizes the importance of traditional resistance training and provides insig...

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. Be sure to share this episode with a family member, friend, or on your...

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,...

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....

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. Be sure to share this episode with a family member, friend, or on your IG or FB stories so someone else who needs help can find it! Please leave a 5 star review if you enjoyed the podcast and be sure to join our F...

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. Be sure to share this episode with a family member, friend, or on your IG or FB stories so s...

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....

In this episode I sit down with Alison Nguapha, one of my 1-on-1 clients who recently has lost 20 pounds with 1-on-1 coaching. We dive into how she was able to do this with home workouts, with limited ability to workout for a couple of months due to a broken hand, and how she was able to travel out of the country for a few weeks and still lose weight. Be sure to share this episode with a family me...

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. Be sure to share this episode with a family member, friend, or on your IG or FB stories so someone else who...

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 t...

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? Be sure to share this episode with a family member, friend, or on your IG or FB stories so someone else who needs help can find it! Please leave a...

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, f...

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. Be sure to share this episode with a family member, friend, or on your IG or FB stories so someone else who...

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.  Be sure to share this episode with a family member, friend, or on your...

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. Be sure to share this episode with a family member, friend, or on your IG or FB stories so someone else who ne...