Unsolicited Advice with Coach Joey Szolowicz

The number one reason people quit tracking their nutrition isn't because tracking is too hard. It's shame. They have a bad day, log it, feel like they've failed... and stop looking. But your food log isn't a report card. It's a data set. In this episode, I explain why tracking with curiosity will always outperform tracking with judgment, what a "bad" day of eating can...

Can You Build Muscle and Burn Fat at the Same Time? It's one of the most common questions in fitness... Can you build muscle and lose body fat at the same time? The answer is: it depends. In this episode, I break down who can realistically achieve body recomposition, who shouldn't chase both goals at once, and why your current starting point matters more than what social media promises. We...

Most people treat health like it should look the same all year. More discipline. More restriction. More optimization. But life doesn't work that way. Just like nature has seasons, your health journey has seasons too. Some are for accelerating. Some are for maintaining. Some are for recovering. And some are simply for enjoying the life you've worked hard to build. In this episode, I share h...

In this episode, Joey riffs on the past 10 years of his health journey. From running a million dollar company that cost Joey his health... to seeing that company close and reckoning with the person he saw looking back in the mirror... to losing 70+ lbs in the most aggressive way possible... to re-defining his identity and staying lean and fit for nearly 10 years... This episode covers the entire j...

When you wish to live aligned to your healthiest self... understanding human nutrition and exercise science matters. But not as much as understanding your own emotional patterns which are keeping you stuck. In today's episode, Joey breaks down exactly how he helps his clients navigate their worst emotions in order to break free from emotional reactions which are keeping them stuck. If you are...

Do Macros Even Matter? Why most people are focusing on the wrong nutrition targets. If you've ever stressed over hitting the perfect carb-to-fat ratio, this episode is for you. One of the biggest mistakes I see people make is trying to optimize the details before they've mastered the fundamentals. The truth is that while macros do matter, they don't matter equally—and for most people,...

Summer’s around the corner and a lot of people are entering full panic mode trying to “shred” as fast as possible. So in this episode, I’m breaking down the 3 things I’d personally focus on if I wanted to noticeably lean out in the next 4 weeks… without doing anything extreme, unsustainable, or metabolically stupid. We talk about: why meal structure matters more than dietary perfection how protein...

Just wrapped up hosting my annual wellness retreat here in the Azores… and honestly? I’m feeling the post-travel/post-event disruption too. In this episode, I’m talking about why getting “back on track” after vacation is often harder than people expect... and why the answer usually isn’t more punishment, restriction, or trying to instantly “flip the switch” back on. We dive into one of my core coa...

Most people think fat loss means tiny portions, bland food, and feeling hungry all day. That is usually why they quit. In this episode, Joey breaks down why fat loss gets much easier when you learn how to build low calorie, high volume meals that actually keep you full. He covers: Why most diets fail because people are always hungry How to make your meals bigger without making them more calorie de...

Life is always going to feel a little busy, a little inconvenient, and a little chaotic. That is why waiting for the “perfect time” usually keeps people stuck. In this episode, Joey breaks down the difference between the people who keep waiting… and the people who decide they are done pressing pause every time life gets hard. Because the next 90 days are going to pass either way. The question is:...

In this week's episode, Joey breaks down his own decision to hire a nutrition and strength coach in 2026. He talks about the difference having a coach of his own has made in his ability to prepare for his next physique goal (a photo shoot scheduled in April). He then goes on to talk about some of the nuances of trying to coach yourself vs. have the guidance of a professional. Free Coaching Str...

There’s a phase of fat loss that almost everyone goes through… and almost everyone misinterprets. It’s the stretch where you’re doing everything right... showing up to workouts, hitting your protein, staying consistent... but nothing looks different yet. The scale hasn’t moved. Your clothes feel the same. The mirror doesn’t reflect the effort. And that’s when most people start to doubt the process...

You're too busy and it's your fault. But not to worry, there is a solution. In this week's episode, Joey breaks down 5 practical reasons why you continue to pack your calendar when you should be giving yourself space to breath. If you feel like your default answer when asked to take on a commitment or social engagement is 'yes' and you'd like to learn how to say 'no&#39...

The truth is that if you could have lose the weight and kept it off... or that your spouse could be your coach and it would actually work... You would have done it already. In this episode, Joey breaks down why having your spouse or partner coach you on your health journey can often end in disaster. He shares the biggest differences between a trainer or coach with a cirriculum to guide your path v...

In this episode, Joey tackles one of the most common frustrations he hears from busy adults: “I’m doing everything right… but the scale won’t move.” With his signature direct tone, Joey breaks down why this belief is often the very thing keeping people stuck. Because most of the time? They’re not actually doing everything right. They’re doing some things right. They’re doing them inconsistently. O...

If you feel like you are doing everything right... you're getting your cardio done, strength training regularly, eating healthy, etc... But you still just look 'mid'... then this episode is for you! In today's episode, Joey breaks down the exact strategy he would have his clients follow to overcome the hurdle, lose the flat tire around the mid-drift, and get the scale moving. If yo...

Have you been as shocked as Joey by the amount of 'high protein' foods you see packaged and processed on every grocery store shelf lately? So has Joey. In this episode, Joey breaks down the realities of nutritional principles (like eating enough protein) vs. actual diets (like Keto, paleo, and veganism). He uses real world examples to explain why 'high protein' is not a diet but ra...

Most people don’t fail calorie counting. Calorie counting fails them, because it’s often used in the wrong context. In this episode, I break down why some people say they’ve “tried calorie counting before” and it didn’t work , and what’s actually happening under the surface when progress stalls. We cover: Why calorie counting is a tool, not a strategy How stress, poor recovery, and under-fueling b...

In this episode, Joey shares how he approaches health, training, and nutrition during extended travel... and why consistency doesn’t require rigid routines or perfection. As he prepares to travel for the next month, Joey breaks down what actually matters when routines are disrupted, how to enjoy food and culture without the all-or-nothing spiral, and how to maintain momentum without turning travel...

Simple concept today. This episodes tell you exactly what Joey would do if he woke up tomorrow and was 70lbs heavier than I am today. Joey is no stranger to fat-loss as he has lost 70lbs at one season of his life... but given what he knows now, he'd approach that weight-loss differently than he did in the past. Let's talk about your nutrition and wellness goals this year: SCHEDULE TIME TO...

The start of a new year often comes with pressure to change everything at once. New goals. New plans. New promises. And yet… for most people, the outcomes don’t change. In this episode, I’m breaking down why resolutions fail - not because you lack discipline or motivation, but because most people skip the most important step: reflection . If you want 2026 to feel different... not just in January,...

The week between Christmas and New Year has a reputation for being a free-for-all. Routines disappear, meals blur together, and a lot of people quietly decide they’ll “start fresh in January.” In this episode, we reframe that week entirely. Instead of chasing discipline or perfection, you’ll learn how to stay connected to your habits... so momentum isn’t lost, and January doesn’t feel like a reset...

Who Coaching Doesn’t Work For (And Why That’s Not an Insult) Some people thrive in coaching. Others struggle... even with the same plan and support. The difference isn’t effort or motivation. It’s the identity they’re operating from. In this episode, I break down the patterns that consistently block progress... especially for busy adults over 40... and the mindset shifts that actually create susta...

In today’s Q&A episode, Joey answers three of the questions he gets asked all the time by busy parents in their late 30s, 40s, and 50s - the people who want to feel stronger, eat better, and finally feel aligned with their health… without burning out. 1️⃣ How to Help Your Kids Eat Healthier (Without Battles or Bribing) 2️⃣ How Training Shifts After 40 (And How Joey Trains Now) 3️⃣ How to Know...

If you’ve ever been burned by a coach, program, or fitness “expert,” this episode will hit home. Joey unpacks why these experiences are so common, how they sabotage confidence, and what you can look for to protect yourself while still getting the support you need. Inside this episode: The emotional aftermath of getting scammed by a coach Why one bad coaching experience can derail years of potentia...