Best Joey Gast Podcasts (2025)

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Healthy Eating ≠ Fat Loss: Why You're Not Losing Weight | Ep 213 17:10

17d ago17:10

17:10

You’re eating clean, skipping the junk, loading up on veggies… so why isn’t the scale moving? In this episode, we break down the key difference between eating healthy and eating for fat loss. Spoiler alert: just because it's nutritious doesn’t mean it's helping you lose weight. I’ll walk you through common mistakes, the role of calories, and how to…

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Are Calories REALLY King For Fat Loss? | Ep 212 17:28

24d ago17:28

17:28

In this episode I reflect on my vacation last week, and how I was able to maintain my weight perfectly despite having alcohol every day, desserts, etc. I also touch on the topic of if calories are REALLY the most important variable for fat loss or not? Be sure to share this episode with a family member, friend, or on your IG or FB stories so someon…

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The Type Of Goals You Need To Set For LONG TERM Success In Your Fitness Journey | Ep 211 16:00

28d ago16:00

16:00

In this episode I'm going over how the type of goals you set can make or break your long term success on your fitness journey. I go over the type of goals you likely need to be setting if you're a beginner or have recently just started taking your fitness journey seriously, and the type of goals you likely need to evolve to the farther you get. Be …

1
Is 10k Steps REALLY The Magic Number For Fat Loss? | Ep 210 25:47

1M ago25:47

25:47

10k steps has been pushed in the fitness realm for a long time for fat loss, but is it REALLY the magic number for seeing results? In what situations can you lose fat with less than 10k steps? And in what scenarios do you maybe need more? I'll be diving into all of that in today's episode. Be sure to share this episode with a family member, friend,…

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How To Maintain Your Weight & Progress Eating At An All-Inclusive Resort | Ep 209 31:36

1M ago31:36

31:36

In this episode I go over my go-to tips and strategies for maintaining your weight & progress while eating at an all-inclusive resort. And if you can implement these tips at an all-inclusive resort where food and drinks are unlimited, then you can use these tips anywhere so you don't lose all of your hard earned progress. Be sure to share this epis…

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Q&A - Tips For Split Squats, How To Eat More When You Aren't Hungry, & Doing Multiple "Workouts" A Day | Ep 208 19:58

1M ago19:58

19:58

This episode is a Q&A style video where I give tips on how to correctly do split squats if you struggle with balance, tips on how to get more calories into your diet if you know you should eat more but struggling with being too full, and if doing two workouts a day is worth it or not. Be sure to share this episode with a family member, friend, or o…

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207: Which "Hard" Are You Willing To Accept? 15:31

1M ago15:31

15:31

In this episode, I dive into the concept of choosing your "hard" when it comes to fitness and health. Whether it's the hard work of sticking to a workout routine and healthy habits, or the harder path of dealing with the consequences of neglecting your health, every decision comes with its own challenges. Be sure to share this episode with a family…

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206: Q&A: Diet & Exercise Changes For Perimenopause, Pre- & Post-Workout Nutrition, & How Much Cardio Is Okay 31:21

1M ago31:21

31:21

This episode is a Q&A style episode where I dive deep into what changes for fat loss you should make with nutrition and exercise during perimenopause, tips for pre- and post-workout nutrition, and how much cardio you should be doing to lose body fat. Be sure to share this episode with a family member, friend, or on your IG or FB stories so someone …

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205: Why A Lower Bodyweight Won't Guarantee Happiness & Getting To Know The REAL Katie Craig 49:30

2M ago49:30

49:30

In this episode I sit down with Assistant Coach Katie Craig and dive deep into her story and how she got to where she is today. We dive into her past and how being at a lower bodyweight in college still didn't make her happy, how she navigates tracking her food around her 3 daughters so she ensure's they develop a good relationship with food, and w…

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204: How Nicole Lost 20+ Pounds, Was Able To Get Rid Of Her Old Jeans, & Feel Confident In Tank Tops Again with Nicole Stewart Modic 1:10:03

2M ago1:10:03

1:10:03

In this episode I sit down with 1-On-1 client Nicole Stewart Modic and talk about how she's lost over 20 pounds so far and has completely transformed her body since starting 1-On-1 Coaching. We talk about how she's been able to throw away old jeans from her closet that are too big now. How she feels confident enough to wear tank tops in the gym now…

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203: The 3 Biggest Mistakes You're Making When Trying To Lose Fat 26:02

2M ago26:02

26:02

In this episode I'm breaking down the 3 BIGGEST MISTAKES you're making when trying to lose fat - and why these 3 things are holding you back from seeing progress. 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…

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202: How To Make The Most Progress & Get The Most Out Of Coaching with Assistant Coach Katie Craig 1:07:25

2M ago1:07:25

1:07:25

In this episode I sit down with Assistant Coach Katie Craig and dive into how to see success as a 1-On-1 client in a coaching program and some misconceptions around it. As a long time client and now Assistant Coach, Katie brings a unique perspective on what it truly takes to see success working hand in hand with a qualified coach! Be sure to share …

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201: You're ONE Step Away From Changing Your Life 21:57

3M ago21:57

21:57

Have you tried multiple diets in the past that have either been unsuccessful? Or have been unsuccessful in the short term, but you've never seemed to have been able to keep the weight off long term? You've tried things on your own time and time again, and it all ends the same. Months and years later you sit here today, trying another diet hoping TH…

1
200: The Hidden Truths Of Hiring A Coach Nobody Tells You About with Katie Craig 54:50

3M ago54:50

54:50

In this episode I sit down with Katie Craig and dive into the hidden truths that nobody tells you about when it comes to hiring a coach. What should you expect? What are some misconceptions that people have about coaching? How does REAL coaching differ from the other weight loss programs out there, or big companies that have "coaches" without any c…

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199: Why Does Weight Loss Slow Down Over time, Kettlebell Exercises, & How You Should Monitor Your Bodyweight 29:25

3M ago29:25

29:25

This episode is a Q&A style episode where I dive deep into why weight loss tends to slow down over time and the science behind it, my favorite exercises to use kettlebells for, and how to PROPERLY monitor your bodyweight using a scale to measure progress that 99% of people are NOT doing. Be sure to share this episode with a family member, friend, o…

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198: Lauren White - How Eating MORE Can Improve Your Fat Loss 58:49

3M ago58:49

58:49

In this episode I sit down with 1-On-1 client and Lauren White to talk about how she's lost 10 pounds so far in 1-On-1 Coaching working full time as a mom of 4. Before starting coaching, she had tried almost every diet you could think of with no results to show for it. She's now leaner, stronger, feeling better in her own clothes, and her confidenc…

1
197: Tips For Drinking More Water, Why You Aren't Losing Belly Fat, & More 42:38

3M ago42:38

42:38

This episode is a Q&A style episode where I go over my go-to tips for drinking more water through the day, are zero calorie sweeteners okay to add to water, and reasons as to why you aren't losing as much belly fat as you want. 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…

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196: Michelle Kyser - How Michelle Lost 28 Pounds Over The Past 5 Months As A Single Mom, Working Full Time, & Going To School 58:04

3M ago58:04

58:04

In this episode I sit down with 1-On-1 client and Michelle Kyser to talk about how she's lost 28 pounds over the past 5 months as a single mom, working full time and going to school. We dive into all of the restrictive diets she's tried in the past, how she spent countless dollars on programs just to gain all of the weight back before this one. We …

1
195: Q&A - How To Split Upper Body Workouts, Grip Issues With Deadlifts, Working Out While Sick, & How To Track Local Meat 26:04

3M ago26:04

26:04

This episode is a Q&A style episode where I go over how to split up an "upper body" lifting session into two workouts to save time, how to progress on exercises like Romanian deadlifts if my grip isn't strong enough, should you workout while being sick, and more. Be sure to share this episode with a family member, friend, or on your IG or FB storie…

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194: Katie Craig - Navigating The Struggles Of Weight Loss As A Full Time Working Mom & Wife 1:03:57

4M ago1:03:57

1:03:57

In this episode I sit down with 1-On-1 client and friend Katie Craig to talk about how she juggles it all as a mom of 3, wife, and full time working mom and was still able to lose 25 pounds since starting coaching. We’ll be talking all about how to get here the guilt you feel when you put your goals first, both time wise and financially. How she na…

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193: Benefits Of Lifting More Than Twice Per Week, Can You Eat TOO Much Protein?, How To Stay On Track For Holidays / Celebrations 38:59

4M ago38:59

38:59

This episode is a Q&A style episode where I go over the potential benefits of lifting more frequently in the week vs just two days and my go-to NON-meat based sources of protein. I also answer the question of - is it possible to eat TOO much protein in a day or in a meal? And also how to navigate any celebrations you have or holidays when they come…

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192: Do This ONE Thing To 10x Your Progress 16:50

4M ago16:50

16:50

In this episode I go over the ONE thing that you can do starting today to increase your progress 10x when it comes to fat loss, fitness, or your health journey. 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 a…

1
191: 5 Reminders If You Want To Crush Your Fitness Goals In 2025 34:53

4M ago34:53

34:53

In this episode I go over my top 5 things to remember if you actually want 2025 to be the year you achieve your fitness and/or weight loss goals. 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 j…

1
190: Are Electronic Calorie Calculators Accurate, Morning Vs. Afternoon Workouts, Managing Hunger, & More 42:16

4M ago42:16

42:16

This episode is a Q&A style episode where I go over just how accurate your Apple Watch or Fitbit is with calculating how many calories you burn, tips on improving morning workouts, how to manage your hunger in a fat loss phase so you can see better results, and more. Be sure to share this episode with a family member, friend, or on your IG or FB st…

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189: Should You "Superset" Exercises, Do You Need To Weigh Yourself To Track Progress, Instant Gratification, & More 36:22

5M ago36:22

36:22

This episode is a Q&A style episode where I go over if you should superset exercises to save time in your workouts, how I prep my go-to protein sources, do you need to weigh yourself daily on the scale to measure progress, how to overcome the fear of eating more, instant gratification, and more. Be sure to share this episode with a family member, f…

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188: Food Tracking Tips, How To Manage Cravings, Are Sugar Free Flavorings Okay, & Body Fat Set Point Theory 35:49

5M ago35:49

35:49

This episode is a Q&A style episode where I go over my top food tracking tips, how to manage cravings in a fat loss phase, if sugar free flavorings are okay to use in your water, and a little discussion on body fat set points and how they can impact your fat loss phases. Be sure to share this episode with a family member, friend, or on your IG or F…

1
187: 5 Uncomfortable Truths Stopping You From Making Progress 25:13

5M ago25:13

25:13

In this episode I give you some tough love and discuss 5 uncomfortable truths stopping you from making progress in your fitness or weight loss journey. It might not be what you want to hear, but it will definitely be what you NEED to hear. Be sure to share this episode with a family member, friend, or on your IG or FB stories so someone else who ne…

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186: Best Road Trip Snacks, Tips For Getting Over The Scale, & The Problems With Using Body Fat % Calculators 46:09

5M ago46:09

46:09

This episode is a Q&A style episode where I go over my best road trip snacks and easy, quick protein options when you're on the go, how to mentally deal with weight fluctuations on the scale, and the issues with using body fat % calculators to measure progress. Be sure to share this episode with a family member, friend, or on your IG or FB stories …

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185: Why One Day Won't Ruin Your Results, But Every Day Still Counts 18:22

5M ago18:22

18:22

It's important to realize in your fitness, health, or fat loss journey that one day of being "off track" will never make or break your results. But on the other hand, having this mentality TOO often can be damaging if you let "just one day" happen too often. In this episode I touch on this difficult topic, and how to find the balance between the tw…

1
184: Q&A - A Rant About Ozempic, When To Use Maintenance Days, How Often Should You Lift Weights, & Improving "Bad" Cholesterol 57:02

5M ago57:02

57:02

This episode is a Q&A style episode where I give my initial honest thoughts and go on a rant about Ozempic, explain how to use maintenance days in a fat loss phase to improve your results, cover how often you should be lifting weights to change your body, & how to improve your "bad" cholesterol levels. Be sure to share this episode with a family me…

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183: How I Lost 5 Pounds On Vacation WITHOUT Working Out Or Tracking My Food 44:31

5M ago44:31

44:31

A huge mistake people make traveling or on vacation is because they aren't able to track their food, will have somewhat limited food choices, or they're unable to workout - they think continuing to make or maintain progress will be next to impossible. That couldn't be farther from the truth. In this episode I'm diving into how I actually LOST about…

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182: Q&A - "Maintenance Days" For Better Fat Loss, Greens Powders, Step Goal Tips, Plant Vs. Whey Protein, + More! 32:10

5M ago32:10

32:10

This episode is a Q&A style episode where I cover a variety of topics including how to use "maintenance days" within your fat loss phase for better fat loss, tips for reaching your step targets, how to deal with salt cravings, should you use plant vs. whey protein powders, my thoughts on greens supplements, and should you "eat back" calories burned…

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My Foolproof Tips For Enjoying Food During The Holidays & Still Making Progress | Ep 181 34:45

5M ago34:45

34:45

For most people, the "holidays" feel like the hardest time of the year to stay on track & make progress. But it doesn't have to feel that way. So far I've actually lose some body fat this holiday season, and many of my 1-on-1 clients have too. In this episode I go over the mindset tips and strategies that you need enjoy the amazing food at this tim…

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The Tree Chopping Analogy For Fat Loss & Why Maintenance Phases Improve Results | 180 12:09

6M ago12:09

12:09

Way to many people make the mistake of trying to lose 20, 30, or 50+ pounds by grinding through their diet for the next 6-12+ months straight. Doing so is a recipe for disaster, weight re-gain, and never reaching the goal you're striving for. In this episode I talk about how properly using maintenance phases in your fat loss journey can be so helpf…

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Managing Pain & How To Progress Workouts, Staying On Track When Traveling, & A Rant About Not Having "Time" | Ep 179 51:44

6M ago51:44

51:44

In this episode I'm dive into how to manage pain & how to progress during workouts, how to stay on track with food when traveling, and go on a rant and give you a "wake up call" about not having "time" to focus on your health & fitness goals. Be sure to share this episode with a family member, friend, or on your IG or FB stories so someone else who…

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How I Gained 10+ Pounds In One Day & What It Means About The Scale | Ep 178 21:32

6M ago21:32

21:32

Most people freak out when they see the scale bump up by a couple of pounds in one day - do you? If so, this one's for you. In this episode I tell a story of how I lost 10 pounds in less than a week, and how I gained it all back in just a few hours. After listening to this episode, you'll realize the scale weight, at least short term changes, proba…

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Tips To Improve Morning Workouts, Non-Meat Protein Sources, & Setting Realistic Timelines For Your Goals | Ep 177 44:23

6M ago44:23

44:23

In this episode I'm diving into how to improve your morning workouts if you always have low energy first thing in the morning, how to split up workout sessions if you run short on time, some non-meat based protein options, and also give you a reminder about the importance of setting a realistic timeline for achieving results. Be sure to share this …

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Starting Your Fitness Journey Over The Holidays - Is It Worth It? | Ep 176 24:07

6M ago24:07

24:07

With the holidays quickly approaching, you might still not be happy where you are with your health, body composition, and fat loss goals. You're motivated to get started, but aren't sure if it's even worth it at this point given the time of year and are debating on waiting until January 1st to get going. In this episode I give my honest thoughts on…

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The Hidden Truth About Effort & Results In Your Fitness Journey | Ep 175 16:43

6M ago16:43

16:43

You might think that just because you're "working hard" that that alone will guarantee you start to see results - but that's not always the case. In this episode I'm diving into and giving you some tough love on why just simply working hard doesn't necessarily mean you're going to make progress, because you might not be doing the RIGHT things. Or m…

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Managing Hunger In Fat Loss Phases, How Low To Drop Calories, & Using Maintenance Days During The Week | Ep 174 37:42

6M ago37:42

37:42

In this episode I'm diving into strategies to manage hunger in your fat loss phases, how low to drop calories when switching to a fat loss phase, & how to use maintenance days within your fat loss week for more flexibility in life while still seeing results. Be sure to share this episode with a family member, friend, or on your IG or FB stories so …

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The RIGHT Way To Use Progress Pictures To Track Progress - It's NOT What You Think | Ep 173 20:54

7M ago20:54

20:54

You've probably been told that taking progress pictures to track progress is much more useful than using the scale. Heck, you've probably heard me even say this at some point. BUT, there's a method and system to taking progress pictures and using it to track progress - and a lot of people are going about it all WRONG. In this episode I'm diving int…

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The 3 Big Things To Change To Lose Fat For Good | Ep 172 21:36

7M ago21:36

21:36

Far too often when I talk to people trying to lose weight, they end up making one of two big mistakes. One, they end up focusing on the wrong variables that they think are important - things like sugar, what time of day they're eating, what specific foods, etc and end up completely ignoring the things that matter the most. Or two, they end up focus…

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How To Progress In Your Exercises, What Is Diet Fatigue & How To Avoid It, & How Many Reps Should You Do | Ep 171 47:40

7M ago47:40

47:40

This episode is a Q&A style episode where I dive into how to progress in your exercises week to week, what is diet fatigue and how to avoid it when trying to lose body fat, how many reps you should be doing per set, 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 f…

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Why It's Impossible To Maintain Your Lowest Weight You Achieve After A Diet | Ep 170 19:05

7M ago19:05

19:05

The ultimate goal of any diet or fat loss phase should be to maintain as much weight loss as possible long term. With that being said, did you know that it's impossible to completely maintain your new low bodyweight after you finish a diet or fat loss phase? Even if you don't gain any body fat back? In this episode I'm diving into why seeing some w…

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How To Accurately Measure Progress, Why A Priming Phase Helps With Fat Loss, & Low Carb Vs. High Carb Diets | Ep 169 50:41

7M ago50:41

50:41

This episode is a Q&A style episode where I dive into how to accurately measure progress in your fitness / fat loss journey, why I take my clients through a "priming phase" before starting a fat loss phase, and also the differences in fat loss eating a low carb vs. a high carb diet. Be sure to share this episode with a family member, friend, or on …

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How To Overcome The All Or Nothing Mindset With Weight Loss | Ep 168 22:26

7M ago22:26

22:26

In this episode I'm breaking down why the "all or nothing" mindset with weight loss is completely flawed, and how I teach my 1-On-1 clients how to overcome it once and for all. 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! Join The iTHRIVE Collective with the link…

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The BEST Method To Find How Many Calories You Burn | Ep 167 18:42

8M ago18:42

18:42

Ever look at your Apple Watch or Fitbit and see "Oh, I've burned 2000 calories today" and have wondered if it was accurate or not? Or you found an online calculator online to tell you how many calories you burn, but second guess if that was right or not? In this episode I'm breaking down why relying on these devices and calculators isn't very accur…

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The Mindset Hack To Always Taking The Action That Leads To Progress | Ep 166 15:08

8M ago15:08

15:08

Do you ever feel like over-eating when you know you shouldn't? Choosing the greasy, high calorie meal when you know it's going to set you back with your goals? Ever want to skip the gym because you're tired when you know you should go anyway? If so, then today's episode is for you. In this episode I'm breaking down the mindset hack I use to make su…

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Simple Meals To Lose Fat When You Don't Want To Cook | Ep 165 29:00

8M ago29:00

29:00

Ever have days where the LAST thing you want to do is cook, but still want to stay on track with your fat loss and fitness goals? But don't know what to eat without cooking to keep making progress? I got you. In this episode I'm diving into my favorite meals that are simple, fast, and require NO cooking to keep me on track when I'm in a time crunch…

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Do These 5 Things To Lose Fat & Keep It Off For Good | Ep 164 24:14

8M ago24:14

24:14

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 can find it! Join The iTHRIVE Collective with the li…

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