The Mindset and Metabolism Podcast

Get the FREE 6 Month Roadmap and Video Training that walks you through the EXACT phases we use with coaching clients - from priming and fat loss to strategically timed diet breaks to help you lose 20-30 pounds in the next 6 months -> https://ithrivenutrition.myflodesk.com/six-month-fat-loss-roadmapNicole had lost weight before... plenty of times.But she’d get smaller without the muscle and definition she actually wanted. Then the weight would creep back up, and she’d start the whole process over again.In this interview, Katie and I sit down with Nicole to talk about what changed over the last year and a half of coaching.She’s down over 20 pounds, lifting heavier than she ever has, and seeing changes she didn’t think were possible after having three kids.And she’s doing it while teaching full time, keeping up with her family’s busy schedule, and still enjoying vacations and weekends away.We talk about learning how to lift, getting enough protein, being patient when the scale isn’t dropping quickly, and getting right back to her routine after a trip instead of letting it turn into weeks off track.One of my favorite things she said... she’s already surpassed the goals she started with. Now she’s setting goals she wouldn’t have even considered a year ago.If you’ve been losing and gaining the same weight and wondering why you still don’t look or feel how you want... give this one a watch.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/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/

Get the FREE 6 Month Roadmap and Video Training that walks you through the EXACT phases we use with coaching clients - from priming and fat loss to strategically timed diet breaks to help you lose 20-30 pounds in the next 6 months -> https://ithrivenutrition.myflodesk.com/six-month-fat-loss-roadmapIf you feel like you’re working hard on your nutrition all week but your weight isn’t going anywhere... what do your Fridays, Saturdays, and Sundays actually look like?Assistant coach Katie Craig is back on the podcast, and we’re talking about a question we hear all the time: “How do I lose weight but still enjoy my weekends?”Because when Friday through Sunday becomes a break from your plan every single week, that’s almost HALF your week. And it’s frustrating to spend months feeling like you’re dieting without seeing the progress you’re working for.We talk through how to plan around meals you actually look forward to, like Friday pizza night with your kids, instead of getting to dinner and hoping everything fits. We also get into restaurant meals, alcohol, pressure from friends & family, and what to do when you’re busy and your original meal plan falls apart.Katie shares her own experience navigating all of this as a mom, a client, and now a coach. And we get into why food can become the main thing you look forward to after a long workweek.You don’t have to execute perfectly. But “I feel like I did pretty good” only tells us so much. This episode is about getting honest about your weekend habits and making a plan you can actually follow through with.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/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/

Get the FREE 6 Month Roadmap and Video Training that walks you through the EXACT phases we use with coaching clients - from priming and fat loss to strategically timed diet breaks to help you lose 20-30 pounds in the next 6 months -> https://ithrivenutrition.myflodesk.com/six-month-fat-loss-roadmapIt started with a pair of jeans that wouldn’t fit.Miranda had been through the cycle before: lose weight, get busy, fall out of her routine, and feel like she was starting all over again. She’d thought about coaching for almost a year, but kept wondering whether she had the time and could actually follow through.In this episode, I sit down with Miranda Walker to talk about how she lost around 22 pounds in six months while working full time, raising two active kids, and juggling everything else that comes with being a mom.We get into what working with Katie has looked like, how she made three workouts a week at home fit her schedule, and the simple changes that helped her stay consistent with her nutrition—including still getting ice cream with her kids.One of my favorite parts of this conversation was hearing how much has changed beyond the scale. Her energy, her confidence, her relationship with food, and the example she’s setting for her daughter.If you’ve ever thought, “I know I need to do something for myself, but I don’t know how I’d fit it in,” I think you’ll relate to a lot of what Miranda shares here.Give this one a listen.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/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/

Get the FREE 6 Month Roadmap and Video Training that walks you through the EXACT phases we use with coaching clients - from priming and fat loss to strategically timed diet breaks to help you lose 20-30 pounds in the next 6 months -> https://ithrivenutrition.myflodesk.com/six-month-fat-loss-roadmapI went into hernia surgery weighing around 180 pounds… and less than 24 hours later, I was up about 10 pounds.But I knew that didn’t mean I’d gained 10 pounds of body fat.In this episode, I’m sharing how surgery went and what I’m doing with my nutrition, activity, and recovery while I’m taking time away from lifting. I walk through why I’m still eating around 2,800 calories, how I’m approaching protein and steps, and my plan for easing back into workouts once I’m cleared.I also talk about the mental side of seeing your body look different when you’re already doing everything you can.It’s easy to feel like, “Well, I can’t work out right now, so what’s the point?” But the things you’re still able to do matter. You can take care of yourself and feel proud of those actions, even when your routine—and your body—looks a little different.If you’re navigating an injury, surgery, or a stretch where your normal routine just isn’t possible, I think you’ll get a lot out of this one.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/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/

Get the FREE 6 Month Roadmap and Video Training that walks you through the EXACT phases we use with coaching clients - from priming and fat loss to strategically timed diet breaks to help you lose 20-30 pounds in the next 6 months -> https://ithrivenutrition.myflodesk.com/six-month-fat-loss-roadmapYou’ve got your calorie goal. You’re tracking your food. But a few weeks in, you’re exhausted, hungry, and thinking about food all day. How are you supposed to keep this up for another few months?In this episode, I’m breaking down four mistakes I see people make with their calorie deficit - from cutting too aggressively to trying to push through fat loss for way too long.We’ll talk about how I use higher-calorie days and diet breaks with clients, when it might make sense to take a break, and why practicing maintenance along the way matters.If your goal is to lose 20, 40, or 50 pounds, let’s talk about how to make that process feel more doable - and help you feel confident keeping it off once you get there.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/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/

Get the FREE 6 Month Roadmap and Video Training that walks you through the EXACT phases we use with coaching clients - from priming and fat loss to strategically timed diet breaks to help you lose 20-30 pounds in the next 6 months -> https://ithrivenutrition.myflodesk.com/six-month-fat-loss-roadmapJaime had done the workouts, gone to the gym, and even completed a 100-mile bike race. But she still felt stuck with her weight and uncomfortable in her clothes.In this episode, I sit down with Jaime, a nurse and mom of three who’s lost 40 pounds over the past year and a half of coaching. She shares how losing her mom and facing her own cancer diagnosis changed her priorities—and why admitting she needed help was such a big step.We talk about what finally changed in her approach to nutrition and training, why repeating workouts surprised her, and how she maintained her progress through a broken foot and months of limited activity.Jaime also shares how her growing confidence, energy, and habits have carried over into family life. An honest conversation about asking for support, working through setbacks, and making room for yourself while taking care of everyone else.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/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/

Get the FREE 6 Month Roadmap and Video Training that walks you through the EXACT phases we use with coaching clients - from priming and fat loss to strategically timed diet breaks to help you lose 20-30 pounds in the next 6 months -> https://ithrivenutrition.myflodesk.com/six-month-fat-loss-roadmapAndrea was working out seven days a week and eating “pretty healthy,” but the weight wasn’t budging. So what finally changed?In this episode, I sit down with my client Andrea Edwards, a business owner and mom of three, to talk about her 20-pound transformation and nearly three years of coaching.We dive into the shift from constant cardio to structured strength training, why she no longer diets year-round, and how she balances nutrition and workouts with a busy family life. Andrea also shares how she talks about food and fitness with her daughters - and why she’s continued coaching long after reaching her initial weight-loss goal.If you’re putting in the effort but feel stuck, this conversation 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/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/

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-blueprintIn this episode, I’m sharing a recent client win that started with something as simple as turning down a free meal at work. It might have saved her a few dollars and a little time—but what could it have cost her progress?We’ll talk about the small, seemingly harmless decisions that quietly add up, why too much flexibility can sometimes keep you stuck, and how to save those off-plan choices for the moments that actually matter to 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/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/

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-blueprintWhat 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 surprising difference between how much energy is stored in muscle versus fat, why rapid weight loss isn’t always a good sign, and how lifting weights and eating enough protein can completely change what you see on the scale. If you’ve been making progress but feeling frustrated by the number, this episode may change how you look at it.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/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/

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 finally changed after she stopped trying to figure everything out alone. We talk about losing 20 pounds, building more muscle than she had even in high school, navigating perimenopause, and learning to trust progress even when the scale moves painfully slowly.We also get into why her approach has felt surprisingly manageable—three lifting sessions per week, a step goal, more food than she expected, and planned breaks from dieting. Allison opens up about the mental side of the process, why progress pictures helped her stop obsessing over the scale, and how having a coach in her corner kept her from giving up when she couldn’t see the bigger picture herself.This is a really honest conversation about patience, strength, sustainable fat loss, and realizing that getting older doesn’t mean you have to settle for feeling unlike 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!

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/