PODCAST · health
The Mindset and Metabolism Podcast
by Joey Gast
In this podcast we discuss all things nutrition, fat loss, mindset, and life. After listening to each episode, you‘ll be able to walk away with clear takeaways to help you excel in your journey of fitness and life.
Episodes
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How You Could Be Losing Fat Even If the Scale Is Going Up | Ep 266
Grab my FREE "DIET BREAK" Blueprint for a step by step guide to using diet breaks to speed up fat loss -> https://ithrivenutrition.myflodesk.com/diet-break-blueprint What if the scale is staying the same, or even going up, but you’re still losing body fat? In this episode, I break down the...
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At 48 Years Old, She’s Now Leaner & Stronger Than She Was in College | Ep 265
After years of trying extreme diets, endless cardio, and doing everything she thought she was “supposed” to do, Allison was frustrated, uncomfortable in her clothes, and starting to wonder if gaining weight and feeling worse was simply part of getting older. In this episode, Allison shares what...
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Stop Losing the Same 10 Pounds: The Fat-Loss Skill Everyone Overlooks | Ep 264
Most people focus entirely on losing weight—but learning how to maintain your progress might be the skill that finally gets you off the dieting hamster wheel. In this episode, I explain why maintenance is such an important part of sustainable fat loss, how I lost roughly 43 pounds without dieting...
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How Brittany Lost 47 Pounds While Navigating Grief As A Full Time Caregiver For Her Son | Ep 263
In this episode, Brittany Hill shares her incredible journey of losing 45 pounds while balancing the demands of caring for her son, who has significant physical disabilities, and navigating life after losing her husband three years ago. We talk about how simplifying her nutrition, building...
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How Laura Lost 18 Pounds After STOPPING Her GLP-1 | Ep 262
In this episode, Laura Highman shares how she transformed her health through personalized coaching and sustainable habits—including losing 18 pounds after stopping her GLP-1 medication. We talk about gradually increasing calories, building habits she can actually maintain, and how the process has...
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How Bethany Lost 22 Pounds In 5 Months As A Full Time Working Mom Of 3 | Ep 261
Bethany joins me to share how she lost 22 pounds in five months by focusing on realistic, sustainable habits instead of chasing perfection. We talk about what changed, the challenges she overcame, and how improving her nutrition and lifestyle boosted her confidence, energy, and overall health. If...
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How Meredith Lost 40 Pounds Postpartum & Is Now Thriving 7 Months Pregnant With Coaching | Ep 260
In this episode, I sit down with my client Meredith to talk about her journey through coaching over the past year and a half. She joined a few months postpartum, lost 40 pounds, and then, about nine months into coaching, found out she was pregnant. Instead of putting healthy habits on hold, we...
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3 Fat Loss Lessons YOU Can Learn From My Upcoming Hernia Surgery | Ep 259
In today's episode, I'm sharing three lessons I've learned over the past couple of weeks after finding out I have an inguinal hernia and preparing for surgery. This experience has definitely changed the way I've been thinking about health and fitness, and honestly, I think these lessons apply to...
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The 4 Most Common Mistakes You're Making With Your Calorie Deficit For Fat Loss | Ep 258
In this episode I'm diving deep into the 4 most common mistakes I see people make with their fat loss phases & why they can be so detrimental to your long term results. 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...
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How To Enjoy The July 4th Weekend & Still Make Progress| Ep 257
In this episode, I'm sharing a few simple strategies that I personally use —and recommend to my clients —to enjoy the Fourth of July weekend without feeling like you have to "start over" on Monday. We'll talk about planning ahead, being flexible with your nutrition, and finding that balance…
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The Post-Holiday Reset: What to Do Next | Ep 256
In this episode, I talk about how to get back on track after a holiday weekend without falling into the all-or-nothing mindset. I share some simple strategies to help you move forward, get back into your normal routine, and avoid letting a few days of indulgence turn into weeks of frustration. We...
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Your Summer Holiday Weekend Nutrition Guide To Staying On Track | Ep 255
In this episode, I break down a simple, realistic approach to navigating holiday weekends without feeling like you have to choose between having fun and staying on track with your goals. I talk through how to plan ahead, make smarter choices without obsessing, log your meals realistically, and...
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When Life Gets Busy, Do THIS to Keep Losing Fat | Ep 254
In this episode, I talk about how to keep making progress with your fitness and fat loss goals even when life gets busy and chaotic. I break down the two biggest things that matter most during stressful seasons — controlling your calorie intake and staying consistent with your strength training...
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The 6-Month Framework to Lose 20+ Pounds While Living Life | Ep 253
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...
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UNCOMFORTABLE Lessons I Learned About Health When My Mom Died | Ep 252
In this episode, I open up about losing my mom and the perspective it’s given me on health, life, and what actually matters. I talk about how easy it is to take our health for granted, the role lifestyle choices play over time, and why being proactive now can literally change—or even save—your...
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Why You Keep Losing Weight & Gaining It Back | Ep 251
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...
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Treat Yourself Like A Toddler To 10x Your Results | Ep 250
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...
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How Food Choices Affect Fat Loss BEYOND Calories | Ep 249
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. Chapters 00:00 Introduction to Caloric Impact on...
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Do You Burn Less Calories As You Lose Weight? + Q&A | Ep 248
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...
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Are Creatine Gummies Effective & How To Find Your Body's Calorie Needs | Ep 247
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…
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The Lesson About Health I Wish My Parents Learned Before They Died | Ep 246
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…
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From Stuck to Confident: A Busy Mom’s Wake-Up Call w/ Ali Picou & Katie Craig | Ep 245
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…
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The Days Motivation Doesn’t Show Up | Ep 244
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)...
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A Registered Dietitian's Take on the New Dietary Guidelines | Ep 243
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...
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I Spent $50,000 on Coaching — Here’s Why I’d Do It Again | Ep 242
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...
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STOP Making Prioritizing Your Health "Optional" | Ep 241
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…
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Fitness Through Toddlers, Babies, and Chaos | Ep 240
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,...
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Why You're LYING To Yourself About Your "All Or Nothing" Mindset | Ep 239
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...
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How To Overcome The Holiday "Food Guilt" Trap | Ep 238
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…
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Did Sydney Sweeney Really Gain 35 Pounds of Muscle? The Truth Behind the Headlines | Ep 237
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…
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My Hot Take On How To Enjoy Thanksgiving WITHOUT The Fat Gain | Ep 236
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...
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STOP Lowering Your Standards For Others | Ep 235
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...
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How To Build "Toned" Muscle Vs. "Bulky" Muscle + Q&A | Ep 234
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...
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The 2 Things You're MISSING For Lasting Fat Loss & Results | Ep 233
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...
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Fitness Is About MORE Than Just Fat Loss | Ep 232
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...
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How To Know When Your Body Is Ready For A Fat Loss Phase? + Q&A | Ep 231
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…
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When You Can't Be Perfect, Do These 2 Things To Still Make Progress | Ep 230
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...
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Does Your Total Daily Energy Expenditure Change As You Lose Weight? + Q&A | Ep 229
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...
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Is Cardio Or Lifting Better For Fat Loss? What New Research Says | Ep 228
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...
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How Elizabeth Lost 60+ Pounds & Transformed Her Life Postpartum with Elizabeth Hannahs | Ep 227
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...
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From A Cancer Diagnosis To Losing 30 Pounds & Thriving with Amy Parker | Ep 226
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…
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What A Newborn Taught Me About Fitness & Fat Loss | Ep 225
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...
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How Kelci Lost 120 Pounds & Gained The Life She Always Dreamed Of with Kelci Rogers | Ep 224
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…
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The Art Of Fat Loss WITHOUT Wanting To Eat Your Entire Pantry At The End Of The Day | Ep 223
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…
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Are Weighted Vests Worth The Hype? (Fat Loss, Bone Density, & Muscle) | Ep 222
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...
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Why Your On/Off Switch Is Killing Your Results | Ep 221
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...
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Lessons Learned After Losing 17 Pounds In Past 4 Months | Ep 220
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...
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Q&A: What To Do If You're Eating Healthy But Not Losing Weight, How Body Measurements Can Be Misleading, & Carbohydrate Myths | Ep 219
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...
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Do These 5 Things To Lose Fat & Keep It Off For Good (Throwback) | Ep 218
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...
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Q&A - Creatine For Women, Extra Lifting Days, Carb Cycling, & Healthy Vs. Unhealthy Fats | Ep 217
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...
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Frequently Asked Questions
How many episodes does The Mindset and Metabolism Podcast have?
The Mindset and Metabolism Podcast currently has 268 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.
What is The Mindset and Metabolism Podcast about?
In this podcast we discuss all things nutrition, fat loss, mindset, and life. After listening to each episode, you‘ll be able to walk away with clear takeaways to help you excel in your journey of fitness and life.
How often does The Mindset and Metabolism Podcast release new episodes?
The Mindset and Metabolism Podcast publishes regularly with 268 episodes available. Check the episode list for the typical release schedule.
Where can I listen to The Mindset and Metabolism Podcast?
You can listen to The Mindset and Metabolism Podcast on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.
Who hosts The Mindset and Metabolism Podcast?
The Mindset and Metabolism Podcast is created and hosted by Joey Gast.
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