The Mindset and Metabolism Podcast

Hosted by Joey Gast

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Episodes

257

Latest episode

Jul 2026

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About the show

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.

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60 recent

July 2, 2026Episode 25720 min

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 between making memories and making progress.My goal is to help you enjoy the holiday while still feeling great about your choices.Chapters00:00 Navigating Changes and Personal Growth01:21 Crushing Your Goals Over Holiday Weekends02:41 Strategies for Tracking Food Intake09:58 Building a Balanced Plate for Celebrations17:33 Mindful Eating and Long-Term SuccessBe 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/d2FuhjbCInstagram: 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/

June 1, 2026Episode 25623 min

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 also discuss why taking the long-term view is so important for fat loss and how a single holiday weekend has far less impact than most people think. If you've ever felt guilty after a holiday or struggled to regain momentum, this episode will help you refocus and move forward with confidence.Chapters00:00 Bouncing Back After a Holiday Weekend02:38 Mindset Matters: Overcoming Guilt and Regret15:35 Practical Steps to Reestablish RoutineBe 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/d2FuhjbCInstagram: 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/

May 25, 2026Episode 25513 min

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 avoid the all-or-nothing mindset that turns one weekend into a setback. The goal is to enjoy the holiday, be present with family and friends, and still feel good about your progress afterward.Chapters00:00 Navigating Memorial Day Nutrition12:07 Practical Steps for Meal Planning13:02 Conclusion and Key TakeawaysBe 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/

May 18, 2026Episode 25412 min

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 workouts. We also dive into energy balance, why protein matters so much for preserving muscle, and the importance of actually challenging yourself in the gym if you want to hold onto strength and muscle while losing fat. This is a practical episode all about simplifying things and focusing on what really moves the needle when life isn’t perfect.Chapters00:00 Introduction to Fitness Challenges02:42 Calorie Control: The Key to Progress05:40 The Importance of Consistent Workouts11:25 Summary and Key TakeawaysBe 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/

May 11, 2026Episode 25330 min

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 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/

May 4, 202623 min

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 life. I also touch on injury prevention and how small, consistent habits add up more than we think. This one’s personal, but it’s also a reminder to not wait until something goes wrong to start taking care of yourself.Chapters00:00 Introduction and Personal Reflection07:21 The Impact of Health on Life15:30 Lessons Learned from Personal Experience22:02 Conclusion and Call to ActionBe 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/

April 27, 2026Episode 25115 min

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 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/

April 5, 2026Episode 25016 min

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 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!  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/

March 29, 2026Episode 24930 min

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.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/

March 22, 2026Episode 24829 min

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 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/