The Dr. Joey Munoz Show

📥 Download my FREE Weight Loss Guide: https://strongstandard.com/freebies/blueprint/ 🚀 Ready for expert coaching? Schedule a call: https://strongstandard.com/schedule-call/?utm_source=libsyn&utm_medium=podcast Follow me on all socials:  https://www.Instagram.com/@dr.joeymunoz After helping over 1,000 clients lose body fat and keep it off, these are the 15 biggest lessons I've learned: what most people get wrong and what to do instead. We cover building habits first, strength training, protein and fiber, sleep, alcohol, weekend "cheat days," weight-loss plateaus, and why slower fat loss is actually faster in the long run.

📥 Download my FREE Meal Prep Guide: https://strongstandard.com/freebies/meal-prep/ 🚀 Ready for expert coaching? Schedule a call: https://strongstandard.com/schedule-call/?utm_source=libsyn&utm_medium=podcast Follow me on all socials:  https://www.Instagram.com/@dr.joeymunoz Despite having a PhD in nutrition, I've gotten a lot of things wrong about nutrition. In this episode, I break down the 5 biggest nutrition myths I used to believe, what the research actually shows, and what you should focus on instead for fat loss and muscle growth. We cover: Does eating small, frequent meals boost your metabolism? Is a low-carb diet better for fat loss because it keeps insulin low? Does fasting or fasted cardio burn more fat? Do you need protein within 30 minutes after your workout (the anabolic window)? Is organic food actually healthier than conventional food? If you want to lose body fat, build muscle, and stop getting confused by what you see online, this episode gives you the science behind what actually works.

📥 Download my FREE Meal Prep Guide: https://strongstandard.com/freebies/meal-prep/ 🚀 Ready for expert coaching? Schedule a call: https://strongstandard.com/schedule-call/?utm_source=libsyn&utm_medium=podcast Follow me on all socials:  https://www.Instagram.com/@dr.joeymunoz What if nutrition was simpler than social media makes it seem? In this episode, I sit down with my friend E.C. Synkowski, founder of Optimize Me Nutrition, creator of the 800 Gram Challenge, and author of A Good Nutrition Book, to break down the evidence-based principles that actually drive results. We talk about overcoming restrictive eating, knowing when enough is enough with tracking, why your home food environment matters, why exercise is the best predictor of keeping weight off, and E.C.'s 3 Pillars Method for getting started. I also share a bit of my own story, from being an overweight kid to extreme dieting and finally finding balance. E.C. is one of the few people in this space I fully endorse. Make sure to check out her work: 📘 A Good Nutrition Book on Amazon (look for E.C. Synkowski as the author, there are copycat versions) 📱 @optimizemenutrition If you enjoyed this episode, please leave a review. It truly helps the show, and I'll keep asking until you do!  

📥 Download my FREE Meal Prep Guide: https://strongstandard.com/freebies/meal-prep/ 🚀 Ready for expert coaching? Schedule a call: https://strongstandard.com/schedule-call/?utm_source=libsyn&utm_medium=podcast Follow me on all socials:  https://www.Instagram.com/@dr.joeymunoz Most "healthy" foods the diet industry sells you are just highly processed foods with great marketing. In this episode, I'm breaking down the 5 foods I eat almost every single day as a Nutrition PhD to stay lean, strong, and healthy, and why I recommend you eat them too. Every food on this list had to pass my 4-rule test: 1. High in protein or fiber (to help regulate hunger) 2. Minimally processed, primarily whole foods 3. Affordable and accessible to everybody 4. Easy and versatile, with little to no prep time For each one, I cover what it is, what it does in your body, what the research actually shows, and simple ways to add it to your day-to-day diet. The fifth food might surprise you.

📥 Download my FREE Weight Loss Guide: https://strongstandard.com/freebies/blueprint/ 🚀 Ready for expert coaching? Schedule a call: https://strongstandard.com/schedule-call/?utm_source=libsyn&utm_medium=podcast Follow me on all socials:  https://www.Instagram.com/@dr.joeymunoz I've coached over 1,000 clients in the last five years, and the ones who lose weight and actually keep it off never approach it as a "diet." In this episode, I break down why diets always fail (and it's not a willpower problem), the one identity shift that separates people who keep the weight off from those who regain it, and the exact daily behaviors that drive real, lasting fat loss. You'll learn: Why every diet is designed to fail from the start, and why "falling off" your diet isn't actually the problem How to stop thinking about food as good vs. bad and build a flexible, sustainable approach instead The identity shift that makes healthy habits automatic instead of something you have to force Exactly what to focus on: protein and fiber at every meal, strength training 3x/week, daily steps, tracking your metrics, and the 80/20 rule for flexibility By the end, you'll understand exactly what to do so you never have to go on another diet again.