The Mindset and Metabolism Podcast

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.Chapters00:00 Introduction to the Mother's Day Giveaway00:51 The Coaching Framework for Weight Loss03:53 Understanding the Priming Phase07:26 The Fat Loss Phase Explained13:54 Incorporating Maintenance Days19:56 The Importance of Diet Breaks26:29 Long-Term Maintenance and SupportBe sure to share this episode with a family member, friend, or on your IG or FB stories so someone else who needs help can find it! Please leave a 5 star review if you enjoyed the podcast and be sure to join our Free Facebook Group through the link below for more exclusive content, giveaways, etc. Join Our FREE Facebook Group for more free resources, live trainings, etc:https://www.facebook.com/groups/fatlossforevergroupApply For 1 On 1 Coaching:https://form.typeform.com/to/d2FuhjbCJoin 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!: https://www.skool.com/the-ithrive-collective-8193Instagram: https://www.instagram.com/joeygast_rd/Add Me On Facebook: https://www.facebook.com/Follow Me On TikTok: https://www.tiktok.com/@joeythedietitian?_t=ZP-906UG8BTxtP&_r=1Subscribe To My Youtube Channel:https://www.youtube.com/channel/UCmg0VHE4W33iLZ-Df1fiFrgCheck Out Our Client Transformations:https://www.instagram.com/ithrivenutrition_fitness/

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.Chapters00:00 Introduction to the Journey02:31 Milestones and Their Impact05:22 The Importance of the Process08:03 Finding Fulfillment in Daily Actions10:42 Cherishing Small Moments13:51 Conclusion and ReflectionBe sure to share this episode with a family member, friend, or on your IG or FB stories so someone else who needs help can find it! Please leave a 5 star review if you enjoyed the podcast and be sure to join our Free Facebook Group through the link below for more exclusive content, giveaways, etc. Join Our FREE Facebook Group for more free resources, live trainings, etc:https://www.facebook.com/groups/fatlossforevergroupApply For 1 On 1 Coaching:https://form.typeform.com/to/d2FuhjbCJoin 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!: https://www.skool.com/the-ithrive-collective-8193Instagram: https://www.instagram.com/joeygast_rd/Add Me On Facebook: https://www.facebook.com/Follow Me On TikTok: https://www.tiktok.com/@joeythedietitian?_t=ZP-906UG8BTxtP&_r=1Subscribe To My Youtube Channel:https://www.youtube.com/channel/UCmg0VHE4W33iLZ-Df1fiFrgCheck Out Our Client Transformations:https://www.instagram.com/ithrivenutrition_fitness/

This episode explores how individual food choices impact fat loss even when calorie intake is matched. It covers the science of calories, digestion, absorption, and how food sources and preparation techniques can influence body composition results.Chapters00:00 Introduction to Caloric Impact on Fat Loss02:42 Understanding Calories and Energy Absorption05:29 The Role of Food Composition in Caloric Absorption08:16 Factors Affecting Caloric Absorption10:52 Comparing Diets: Western vs. Metabolic Advantage16:10 Practical Takeaways for Dietary Choices21:47 Final Thoughts on Food Quality and Fat LossBe sure to share this episode with a family member, friend, or on your IG or FB stories so someone else who needs help can find it! Please leave a 5 star review if you enjoyed the podcast and be sure to join our Free Facebook Group through the link below for more exclusive content, giveaways, etc. Join Our FREE Facebook Group for more free resources, live trainings, etc:https://www.facebook.com/groups/fatlossforevergroupApply For 1 On 1 Coaching:https://form.typeform.com/to/d2FuhjbCJoin 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!: https://www.skool.com/the-ithrive-collective-8193Instagram: https://www.instagram.com/joeygast_rd/Add Me On Facebook: https://www.facebook.com/Follow Me On TikTok: https://www.tiktok.com/@joeythedietitian?_t=ZP-906UG8BTxtP&_r=1Subscribe To My Youtube Channel:https://www.youtube.com/channel/UCmg0VHE4W33iLZ-Df1fiFrgCheck Out Our Client Transformations:https://www.instagram.com/ithrivenutrition_fitness/

This episode is a Q&A style video where I touch on a variety of topics / questions submitted from you all.Are creatine gummies just as effective as creatine powder?How should you figure out how many calories your body needs?And more.Be sure to share this episode with a family member, friend, or on your IG or FB stories so someone else who needs help can find it! Please leave a 5 star review if you enjoyed the podcast and be sure to join our Free Facebook Group through the link below for more exclusive content, giveaways, etc. Join Our FREE Facebook Group for more free resources, live trainings, etc:https://www.facebook.com/groups/fatlossforevergroupApply For 1 On 1 Coaching:https://form.typeform.com/to/d2FuhjbCJoin 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!: https://www.skool.com/the-ithrive-collective-8193Instagram: https://www.instagram.com/joeygast_rd/Add Me On Facebook: https://www.facebook.com/Follow Me On TikTok: https://www.tiktok.com/@joeythedietitian?_t=ZP-906UG8BTxtP&_r=1Subscribe To My Youtube Channel:https://www.youtube.com/channel/UCmg0VHE4W33iLZ-Df1fiFrgCheck Out Our Client Transformations:https://www.instagram.com/ithrivenutrition_fitness/

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! Please leave a 5 star review if you enjoyed the podcast and be sure to join our Free Facebook Group through the link below for more exclusive content, giveaways, etc. Join Our FREE Facebook Group for more free resources, live trainings, etc:https://www.facebook.com/groups/fatlossforevergroupApply For 1 On 1 Coaching:https://form.typeform.com/to/d2FuhjbCJoin 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!: https://www.skool.com/the-ithrive-collective-8193Instagram: https://www.instagram.com/joeygast_rd/Add Me On Facebook: https://www.facebook.com/Follow Me On TikTok: https://www.tiktok.com/@joeythedietitian?_t=ZP-906UG8BTxtP&_r=1Subscribe To My Youtube Channel:https://www.youtube.com/channel/UCmg0VHE4W33iLZ-Df1fiFrgCheck Out Our Client Transformations:https://www.instagram.com/ithrivenutrition_fitness/

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! Please leave a 5 star review if you enjoyed the podcast and be sure to join our Free Facebook Group through the link below for more exclusive content, giveaways, etc. Join Our FREE Facebook Group for more free resources, live trainings, etc:https://www.facebook.com/groups/fatlossforevergroupApply For 1 On 1 Coaching:https://form.typeform.com/to/d2FuhjbCJoin 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!: https://www.skool.com/the-ithrive-collective-8193Instagram: https://www.instagram.com/joeygast_rd/Add Me On Facebook: https://www.facebook.com/Follow Me On TikTok: https://www.tiktok.com/@joeythedietitian?_t=ZP-906UG8BTxtP&_r=1Subscribe To My Youtube Channel:https://www.youtube.com/channel/UCmg0VHE4W33iLZ-Df1fiFrgCheck Out Our Client Transformations:https://www.instagram.com/ithrivenutrition_fitness/

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.Be sure to share this episode with a family member, friend, or on your IG or FB stories so someone else who needs help can find it! Please leave a 5 star review if you enjoyed the podcast and be sure to join our Free Facebook Group through the link below for more exclusive content, giveaways, etc. Join Our FREE Facebook Group for more free resources, live trainings, etc:https://www.facebook.com/groups/fatlossforevergroupApply For 1 On 1 Coaching:https://form.typeform.com/to/d2FuhjbCJoin 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!: https://www.skool.com/the-ithrive-collective-8193Instagram: https://www.instagram.com/joeygast_rd/Add Me On Facebook: https://www.facebook.com/Follow Me On TikTok: https://www.tiktok.com/@joeythedietitian?_t=ZP-906UG8BTxtP&_r=1Subscribe To My Youtube Channel:https://www.youtube.com/channel/UCmg0VHE4W33iLZ-Df1fiFrgCheck Out Our Client Transformations:https://www.instagram.com/ithrivenutrition_fitness/

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! Please leave a 5 star review if you enjoyed the podcast and be sure to join our Free Facebook Group through the link below for more exclusive content, giveaways, etc. Join Our FREE Facebook Group for more free resources, live trainings, etc:https://www.facebook.com/groups/fatlossforevergroupApply For 1 On 1 Coaching:https://form.typeform.com/to/d2FuhjbCJoin 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!: https://www.skool.com/the-ithrive-collective-8193Instagram: https://www.instagram.com/joeygast_rd/Add Me On Facebook: https://www.facebook.com/Follow Me On TikTok: https://www.tiktok.com/@joeythedietitian?_t=ZP-906UG8BTxtP&_r=1Subscribe To My Youtube Channel:https://www.youtube.com/channel/UCmg0VHE4W33iLZ-Df1fiFrgCheck Out Our Client Transformations:https://www.instagram.com/ithrivenutrition_fitness/

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 physiologyIf 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! Please leave a 5 star review if you enjoyed the podcast and be sure to join our Free Facebook Group through the link below for more exclusive content, giveaways, etc. Join Our FREE Facebook Group for more free resources, live trainings, etc:https://www.facebook.com/groups/fatlossforevergroupApply For 1 On 1 Coaching:https://form.typeform.com/to/d2FuhjbCJoin 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!: https://www.skool.com/the-ithrive-collective-8193Instagram: https://www.instagram.com/joeygast_rd/Add Me On Facebook: https://www.facebook.com/Follow Me On TikTok: https://www.tiktok.com/@joeythedietitian?_t=ZP-906UG8BTxtP&_r=1Subscribe To My Youtube Channel:https://www.youtube.com/channel/UCmg0VHE4W33iLZ-Df1fiFrgCheck Out Our Client Transformations:https://www.instagram.com/ithrivenutrition_fitness/

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.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!: https://www.skool.com/the-ithrive-collective-8193/aboutPlease leave a 5 star review if you enjoyed the podcast and be sure to join our Free Facebook Group through the link below for more exclusive content, giveaways, etc.Join Our FREE Facebook Group for more free resources, live trainings, etc:https://www.facebook.com/groups/fatlossforevergroupApply For 1 On 1 Coaching:https://form.typeform.com/to/d2FuhjbCInstagram:https://www.instagram.com/joeygast_rd/Subscribe To My Youtube Channel:https://www.youtube.com/channel/UCmg0VHE4W33iLZ-Df1fiFrgCheck Out Our Client Transformations:https://www.instagram.com/ithrivenutrition_fitness/TikTok:https://www.tiktok.com/@joeygast_rd

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.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!: https://www.skool.com/the-ithrive-collective-8193/aboutPlease leave a 5 star review if you enjoyed the podcast and be sure to join our Free Facebook Group through the link below for more exclusive content, giveaways, etc.Join Our FREE Facebook Group for more free resources, live trainings, etc:https://www.facebook.com/groups/fatlossforevergroupApply For 1 On 1 Coaching:https://form.typeform.com/to/d2FuhjbCInstagram:https://www.instagram.com/joeygast_rd/Subscribe To My Youtube Channel:https://www.youtube.com/channel/UCmg0VHE4W33iLZ-Df1fiFrgCheck Out Our Client Transformations:https://www.instagram.com/ithrivenutrition_fitness/TikTok:https://www.tiktok.com/@joeygast_rd

Have you ever decided to add a bunch of exercise to your week, only to find it doesn't seem to be helping with fat loss?Most people think if they want to lose fat, they need to just exercise more.While exercising is important and should be done for overall health and to maintain muscle mass - especially when dieting - EXCESSIVE exercise doesn't always lead to more fat loss like you'd expect.In this episode I'm touching on two real world examples of why exercising more doesn't always speed up fat loss, the science behind it, and what to do about 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!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!: https://www.skool.com/the-ithrive-collective-8193/aboutPlease leave a 5 star review if you enjoyed the podcast and be sure to join our Free Facebook Group through the link below for more exclusive content, giveaways, etc.Join Our FREE Facebook Group for more free resources, live trainings, etc:https://www.facebook.com/groups/fatlossforevergroupApply For 1 On 1 Coaching:https://form.typeform.com/to/d2FuhjbCInstagram:https://www.instagram.com/joeygast_rd/Subscribe To My Youtube Channel:https://www.youtube.com/channel/UCmg0VHE4W33iLZ-Df1fiFrgCheck Out Our Client Transformations:https://www.instagram.com/ithrivenutrition_fitness/TikTok:https://www.tiktok.com/@joeygast_rd

One of the biggest keys to long term success with weight loss simply comes down to this - continuing to move forward and keep going even when progress feels slow, or even non-existent.In this episode I give you the keys on how you can visualize your "future self" and use your "future you" to convince yourself to keep going.This episode is also a great reminder of the fact that you might truly be just 1-2 steps away from completely breaking through and really starting to notice progress taking off, but you'll never know that unless you refuse to give up.Please leave a 5 star review if you enjoyed the podcast and be sure to join our Free Facebook Group through the link below for more exclusive content, giveaways, etc.Join The iTHRIVE Collective for just $29 / month!:https://www.skool.com/the-ithrive-collective-8193/aboutJoin Our FREE Facebook Group for more free resources, live trainings, etc:https://www.facebook.com/groups/fatlossforevergroupApply For 1 On 1 Coaching:https://form.typeform.com/to/d2FuhjbCInstagram:https://www.instagram.com/joeygast_rd/Subscribe To My Youtube Channel:https://www.youtube.com/channel/UCmg0VHE4W33iLZ-Df1fiFrgCheck Out Our Client Transformations:https://www.instagram.com/ithrivenutrition_fitness/TikTok:https://www.tiktok.com/@joeygast_rd