The Mindset and Metabolism Podcast

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.Chapters00:00 Introduction and Setup Checks00:10 Joey's Recent Vacation and Personal Update01:04 The Core Idea: Making Hard Choices Easier02:24 The Role of Environment in Habit Formation03:50 Using Visual Cues to Influence Behavior06:23 Managing Temptations with Environment Changes08:43 Applying Toddler Logic to Adult Habits10:06 Practical Tips for Food Environment Control13:09 Setting Up Your Environment for Success16:09 Conclusion: Save Your Discipline Tank and Make Habits NaturalBe 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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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!

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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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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 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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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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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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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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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.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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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/

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.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 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.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/

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!

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 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.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, 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.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, 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.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, 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.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 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 MOREBe 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/