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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-roadmap I 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/fatlossforevergroup Apply For 1 On 1 Coaching: https://form.typeform.com/to/d2FuhjbC Instagram: 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=1 Subscribe To My Youtube Channel: https://www.youtube.com/channel/UCmg0VHE4W33iLZ-Df1fiFrg Check 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-roadmap You’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/fatlossforevergroup Apply For 1 On 1 Coaching: https://form.typeform.com/to/d2FuhjbC Instagram: 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=1 Subscribe To My Youtube Channel: https://www.youtube.com/channel/UCmg0VHE4W33iLZ-Df1fiFrg Check 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-roadmap Jaime 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/fatlossforevergroup Apply For 1 On 1 Coaching: https://form.typeform.com/to/d2FuhjbC Instagram: 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=1 Subscribe To My Youtube Channel: https://www.youtube.com/channel/UCmg0VHE4W33iLZ-Df1fiFrg Check 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-roadmap Andrea 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/fatlossforevergroup Apply For 1 On 1 Coaching: https://form.typeform.com/to/d2FuhjbC Instagram: 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=1 Subscribe To My Youtube Channel: https://www.youtube.com/channel/UCmg0VHE4W33iLZ-Df1fiFrg Check 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-blueprint In 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/fatlossforevergroup Apply For 1 On 1 Coaching: https://form.typeform.com/to/d2FuhjbC Instagram: 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=1 Subscribe To My Youtube Channel: https://www.youtube.com/channel/UCmg0VHE4W33iLZ-Df1fiFrg Check 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-blueprint What if the scale is staying the same, or even going up, but you’re still losing body fat? In this episode, I break down the 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/fatlossforevergroup Apply For 1 On 1 Coaching: https://form.typeform.com/to/d2FuhjbC Instagram: 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=1 Subscribe To My Youtube Channel: https://www.youtube.com/channel/UCmg0VHE4W33iLZ-Df1fiFrg Check 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/fatlossforevergroup Apply For 1 On 1 Coaching: https://form.typeform.com/to/d2FuhjbC Instagram: 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=1 Subscribe To My Youtube Channel: https://www.youtube.com/channel/UCmg0VHE4W33iLZ-Df1fiFrg Check Out Our Client Transformations: https://www.instagram.com/ithrivenutrition_fitness/

Most people focus entirely on losing weight—but learning how to maintain your progress might be the skill that finally gets you off the dieting hamster wheel. In this episode, I explain why maintenance is such an important part of sustainable fat loss, how I lost roughly 43 pounds without dieting nonstop for three years, and why taking your foot off the gas doesn’t mean you’re abandoning your goal. I also break down how we use maintenance phases with coaching clients, what maintenance can look like during vacations and chaotic weeks, and how practicing it helps you stop regaining and re-losing the same weight. Timestamps00:00 – A quick personal update and today’s topic 00:45 – The overlooked skill behind lasting fat loss 01:25 – Why mastering maintenance changes everything 02:20 – Why maintaining may be as valuable as losing 03:15 – How I lost roughly 43 pounds over three years 04:41 – Why slower weight loss doesn’t mean failed progress 05:25 – Short fat-loss phases and longer maintenance phases 07:02 – How maintenance creates patience and confidence 07:40 – Why people rush the weight-loss process 08:35 – How we use maintenance phases with coaching clients 09:23 – The mental and physical benefits of diet breaks 10:10 – Using maintenance during travel, injuries, and busy seasons 10:55 – Stop losing the same pounds over and over 11:40 – The most important takeaway 12:25 – How to get help with 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 Apply For 1 On 1 Coaching: https://form.typeform.com/to/d2FuhjbC Instagram: 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=1 Subscribe To My Youtube Channel: https://www.youtube.com/channel/UCmg0VHE4W33iLZ-Df1fiFrg Check Out Our Client Transformations: https://www.instagram.com/ithrivenutrition_fitness/

In this episode, Brittany Hill shares her incredible journey of losing 45 pounds while balancing the demands of caring for her son, who has significant physical disabilities, and navigating life after losing her husband three years ago. We talk about how simplifying her nutrition, building sustainable habits, and continuing to show up for herself through some incredibly difficult seasons helped her make lasting progress—not just physically, but mentally too. 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 Apply For 1 On 1 Coaching: https://form.typeform.com/to/d2FuhjbC Instagram: 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=1 Subscribe To My Youtube Channel: https://www.youtube.com/channel/UCmg0VHE4W33iLZ-Df1fiFrg Check Out Our Client Transformations: https://www.instagram.com/ithrivenutrition_fitness/

In this episode, Laura Highman shares how she transformed her health through personalized coaching and sustainable habits—including losing 18 pounds after stopping her GLP-1 medication. We talk about gradually increasing calories, building habits she can actually maintain, and how the process has improved her confidence and overall health. Plus, Laura’s changes have had a ripple effect at home, with her husband losing weight too just from following her lead and making healthier choices alongside her. 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 Apply For 1 On 1 Coaching: https://form.typeform.com/to/d2FuhjbC Instagram: 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=1 Subscribe To My Youtube Channel: https://www.youtube.com/channel/UCmg0VHE4W33iLZ-Df1fiFrg Check Out Our Client Transformations: https://www.instagram.com/ithrivenutrition_fitness/

Bethany joins me to share how she lost 22 pounds in five months by focusing on realistic, sustainable habits instead of chasing perfection. We talk about what changed, the challenges she overcame, and how improving her nutrition and lifestyle boosted her confidence, energy, and overall health. If you've ever felt stuck or wondered if lasting change is actually possible, especially as a working mom, 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.

 Join Our FREE Facebook Group for more free resources, live trainings, etc: https://www.facebook.com/groups/fatlossforevergroup Apply For 1 On 1 Coaching: https://form.typeform.com/to/d2FuhjbC Instagram: 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=1 Subscribe To My Youtube Channel: https://www.youtube.com/channel/UCmg0VHE4W33iLZ-Df1fiFrg Check Out Our Client Transformations: https://www.instagram.com/ithrivenutrition_fitness/

In this episode, I sit down with my client Meredith to talk about her journey through coaching over the past year and a half. She joined a few months postpartum, lost 40 pounds, and then, about nine months into coaching, found out she was pregnant. Instead of putting healthy habits on hold, we shifted our focus and spent the next seven months supporting a healthy pregnancy, appropriate weight gain, and helping her feel her best every step of the way. We talk about what changed compared to her first pregnancy, the habits that made the biggest difference, and why taking care of your health before and during pregnancy can have such a huge impact. Whether you're postpartum, trying to lose weight, pregnant, or just looking for a realistic approach to building healthy habits, I think you'll get a lot out of Meredith's story. 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 Apply For 1 On 1 Coaching: https://form.typeform.com/to/d2FuhjbC Instagram: 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=1 Subscribe To My Youtube Channel: https://www.youtube.com/channel/UCmg0VHE4W33iLZ-Df1fiFrg Check Out Our Client Transformations: https://www.instagram.com/ithrivenutrition_fitness/

In today's episode, I'm sharing three lessons I've learned over the past couple of weeks after finding out I have an inguinal hernia and preparing for surgery. This experience has definitely changed the way I've been thinking about health and fitness, and honestly, I think these lessons apply to all of us—whether you're trying to lose weight, build muscle, or just take better care of yourself. I talk about: Why taking care of your body now matters more than you realize.How quickly you realize what a gift it is to move your body when that ability is suddenly limited.Why it's so important to keep showing up, even when progress isn't guaranteed or you're simply trying to maintain what you've built. If you've ever felt frustrated that your progress has slowed, life has thrown you a curveball, or you've been struggling to stay motivated, I think this conversation will give you a different perspective. I hope these lessons encourage you to appreciate what your body can do today and remind you that sometimes the biggest wins come from simply continuing to show up. 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 Apply For 1 On 1 Coaching: https://form.typeform.com/to/d2FuhjbC Instagram: 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=1 Subscribe To My Youtube Channel: https://www.youtube.com/channel/UCmg0VHE4W33iLZ-Df1fiFrg Check Out Our Client Transformations: https://www.instagram.com/ithrivenutrition_fitness/

In this episode I'm diving deep into the 4 most common mistakes I see people make with their fat loss phases & why they can be so detrimental to your long term results. Be sure to share this episode with a family member, friend, or on your IG or FB stories so someone else who needs help can find 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 Apply For 1 On 1 Coaching: https://form.typeform.com/to/d2FuhjbC Instagram: 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=1 Subscribe To My Youtube Channel: https://www.youtube.com/channel/UCmg0VHE4W33iLZ-Df1fiFrg Check Out Our Client Transformations: https://www.instagram.com/ithrivenutrition_fitness/

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. Chapters 00:00 Navigating Changes and Personal Growth 01:21 Crushing Your Goals Over Holiday Weekends 02:41 Strategies for Tracking Food Intake 09:58 Building a Balanced Plate for Celebrations 17:33 Mindful Eating and Long-Term Success 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 Apply For 1 On 1 Coaching: https://form.typeform.com/to/d2FuhjbC Instagram: 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=1 Subscribe To My Youtube Channel: https://www.youtube.com/channel/UCmg0VHE4W33iLZ-Df1fiFrg Check Out Our Client Transformations: https://www.instagram.com/ithrivenutrition_fitness/