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.
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.
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.
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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
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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.
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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
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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.
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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
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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.
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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
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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 physiology
If 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:
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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
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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:
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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
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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.
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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
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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:
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https://form.typeform.com/to/d2FuhjbC
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
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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:
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Apply For 1 On 1 Coaching:
https://form.typeform.com/to/d2FuhjbC
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
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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:
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Apply For 1 On 1 Coaching:
https://form.typeform.com/to/d2FuhjbC
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
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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 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:
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https://form.typeform.com/to/d2FuhjbC
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
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https://www.instagram.com/joeygast_rd/
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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 progress even when you can't be perfect.
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:
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Apply For 1 On 1 Coaching:
https://form.typeform.com/to/d2FuhjbC
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
Instagram:
https://www.instagram.com/joeygast_rd/
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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!
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:
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Apply For 1 On 1 Coaching:
https://form.typeform.com/to/d2FuhjbC
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
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https://www.instagram.com/joeygast_rd/
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Check Out Our Client Transformations:
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 preventing muscle loss along the way.
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:
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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
Apply For 1 On 1 Coaching:
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Check Out Our Client Transformations:
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 experience has been different than anything else she's ever done, & why this time she's confident the weight will stay off forever.
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/fatlossforevergroup
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
Apply For 1 On 1 Coaching:
https://form.typeform.com/to/d2FuhjbC
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Check Out Our Client Transformations:
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, from building strength to actually enjoying food without guilt.
Amy talks about the mindset shifts that made the biggest difference, the support that kept her going, and how she’s finally found a healthy balance that still lets her enjoy life (and family time) to the fullest.
Timestamps:
00:00 Introduction to Amy's Journey
01:52 Health Struggles and Turning Points
06:34 Seeking Help and Professional Guidance
11:08 The Role of Psychology in Weight Loss
15:44 Progress and Support in Coaching
21:09 Life Beyond Weight Loss Goals
29:09 The Impact of Food Choices on Well-Being
30:29 Understanding Emotional Connections to Food
34:29 Detaching Morality from Eating Habits
38:29 The Importance of Caloric Intake
41:20 Sustainable Weight Loss and Health
44:27 The Role of Coaching in Personal Growth
51:47 Transformative Changes Over the Year
54:42 Encouragement for Those Hesitant to Start Coaching
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/fatlossforevergroup
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
Apply For 1 On 1 Coaching:
https://form.typeform.com/to/d2FuhjbC
Instagram:
https://www.instagram.com/joeygast_rd/
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Check Out Our Client Transformations:
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 results. Plus, I reveal the new direction for the podcast!
Timestamps:
00:00 Welcoming a New Baby and Life Changes
03:07 Navigating New Routines and Challenges
05:55 Embracing Discomfort in Change
08:45 The Importance of Commitment and Adaptation
11:53 Rebranding and Future Directions
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:
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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
Apply For 1 On 1 Coaching:
https://form.typeform.com/to/d2FuhjbC
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https://www.instagram.com/joeygast_rd/
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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 her and her family, the methods she used before and after coaching to finally make her weight loss feel sustainable, and how much her life has changed even outside of fitness from finally taking care of herself and her health.
Timestamps:
00:00 Introduction and Background
03:04 Kelsey's Journey to Health and Fitness
05:54 The Impact of Environment on Health Choices
08:56 Realizations and Wake-Up Calls
12:06 The Turning Point: Health Scares
14:56 Finding Motivation and Setting Goals
17:47 The Role of Coaching in Kelsey's Transformation
20:40 Sustainable Weight Loss Strategies
23:48 Building Muscle and Long-Term Health
26:43 The Importance of Accountability
29:32 Conclusion and Future Aspirations
35:21 The Challenge of Accountability
37:37 Building Confidence Through Consistency
40:51 Finding Balance in Life and Health
43:32 The Importance of Mindset in Progress
51:57 The Role of Coaching in Personal Growth
59:58 Investing in Yourself for Long-Term Change
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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, it is not the only factor to consider. The discussion also touches on the role of hormones, hunger, and the value of coaching in achieving weight loss goals.
Chapters
00:00 Understanding Metabolism and Fat Loss
03:18 The Sweet Spot of Caloric Deficit
11:13 Analogies for Sustainable Fat Loss
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/fatlossforevergroup
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
Apply For 1 On 1 Coaching:
https://form.typeform.com/to/d2FuhjbC
Instagram:
https://www.instagram.com/joeygast_rd/
Subscribe To My Youtube Channel:
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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 most fitness goals. Joey emphasizes the importance of traditional resistance training and provides insights into when weighted vests might be beneficial, while also offering coaching opportunities for listeners.
Chapters
00:00 Introduction to Weighted Vests
02:24 Effectiveness for Muscle Gain
05:41 Impact on Bone Density
07:07 Calories Burned and Weight Loss
11:47 When Weighted Vests Might Be Useful
13:44 Conclusion and Final Thoughts
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/fatlossforevergroup
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
Apply For 1 On 1 Coaching:
https://form.typeform.com/to/d2FuhjbC
Instagram:
https://www.instagram.com/joeygast_rd/
Subscribe To My Youtube Channel:
https://www.youtube.com/channel/UCmg0VHE4W33iLZ-Df1fiFrg
Check Out Our Client Transformations: