Advertise on podcast: Your Next Level

In this episode of Your Next Level Podcast, Coach Pat breaks down the truth about returning to fitness in your 30s, especially if you keep asking yourself, “I did it before, why can’t I do it now?” He explains why you are not lazy, weak, or broken. Your life is different now. Your body, stress levels, hormones, metabolism, recovery, responsibilities, identity, and priorities have changed. What worked in your 20s may not work the same way in your 30s, 40s, or 50s because you are no longer playing the same game. Coach Pat breaks down the comparison trap and why using your past body, past results, or past weight loss speed as the benchmark can steal your joy and make you feel like you are failing, even when you are making progress. Instead of trying to recreate the version of you from 10 years ago, Coach Pat explains how to build a new version of health that fits your life today. He talks about why recovery matters more than ever, why stress management has to come before adding more training, why extreme diets can accelerate burnout, and why sustainability beats aggressive tactics every time. This episode is for anyone who feels frustrated that their body is not responding like it used to, especially busy women, mums, nurses, entrepreneurs, leaders, and anyone juggling work, family, relationships, stress, and fitness at the same time. Coach Pat also gives a practical framework for getting results in this stage of life: protein first, three resistance-based workouts per week, better recovery, simpler food decisions, less extreme dieting, and smarter stress management. Key Takeaways: You are not lazy, your life is different now.The comparison trap can make progress feel invisible.Your 20s body and your 30s body are not in the same environment.Cortisol, stress, recovery, and hormones can affect your results.Extreme diets may have worked before, but they may not serve you now.Protein comes first, not restriction.Three 40-minute resistance workouts per week can be enough.Cardio alone does not shape your body the way resistance training does.Manage your stress load before increasing your training load.Sustainability beats aggressive weight loss tactics every time.And don’t forget to follow and subscribe to my social media accounts. https://www.tiktok.com/@patrickhongfit https://www.instagram.com/patrickhongfit/ https://www.facebook.com/patrick.hong.7/ If you need 1 on 1 coaching, DM “Coaching” on IG. #FitnessAfter30 #WeightLossAfter30 #WomenOver30Fitness #StrengthTraining #ProteinFirst #StressAndWeightLoss #YourNextLevelPodcast #CoachPat

In this episode of Your Next Level Podcast, Coach Pat breaks down what to do when life gets hard and your body starts paying the price, especially if you are struggling with consistency, emotional eating, stress, bloating, weight fluctuations, long shifts, low energy, and feeling like you have fallen off track. He explains why you are not lazy, you are mentally overloaded. When family stress, work pressure, sick leave, 12-hour shifts, poor sleep, and emotional weight start building up, your willpower runs low and the habits that are hardest to protect are usually the first ones to go. Instead of pushing harder, punishing yourself, or trying to make up for missed workouts, Coach Pat explains why you need a practical game plan. He breaks down the minimum effective dose for fitness, how to stay consistent during messy weeks, why 15–20 minute workouts still count, and how steps, sleep, protein, water, journaling, and recovery can help you rebuild momentum. This episode is for anyone who feels stuck, bloated, stressed, overwhelmed, or frustrated with the scale. Coach Pat also explains why your weight can fluctuate 2–5 pounds from water retention, sodium, hormones, cortisol, stress, sleep quality, and your environment, and why that does not mean you gained body fat overnight. Key Takeaways: You are not lazy, you may be overloaded.Mental load can drain your willpower.Emotional eating is not a character flaw.Hard weeks require a minimum effective dose.Scale weight can fluctuate from stress, sleep, hormones, and water.Steps, sleep, protein, water, and routine help rebuild momentum.Consistency does not mean perfection during messy weeks.And don’t forget to follow and subscribe to my social media accounts. https://www.tiktok.com/@patrickhongfit https://www.instagram.com/patrickhongfit/ https://www.facebook.com/patrick.hong.7/ If you need 1 on 1 coaching, DM “Coaching” on IG.

In this episode of Your Next Level Podcast, Coach Pat breaks down how poor sleep may be keeping you stuck, especially if you are trying to lose fat, build muscle, improve energy, and change your body composition. He explains why doing more workouts, cutting more calories, or removing carbs is not always the answer when your sleep quality is poor. Coach Pat breaks down how sleep deprivation affects hunger hormones, cravings, cortisol, insulin resistance, belly fat, recovery, muscle retention, and long-term fat-loss results. Instead of pushing harder and relying on willpower, Coach Pat explains why sleep needs to become part of your fat-loss strategy. He shares how poor sleep can make you eat more, lose less fat, lose more muscle, and feel like you are doing everything right while still not seeing the results you want. This episode is for anyone who is training hard, tracking calories, eating protein, trying to lose belly fat, or feeling stuck in a weight-loss plateau despite doing the right things. Coach Pat gives practical fixes you can start using right away to improve your sleep quality, recovery, hunger control, and results. Key Takeaways: Poor sleep makes fat loss harder.Sleep deprivation increases hunger and cravings.Bad sleep can raise cortisol and affect belly fat.You may lose more muscle and less fat when sleep is poor.Recovery happens while you sleep, not during workouts.A consistent wake-up time helps improve sleep quality.Cooler rooms, less screen time, and protein before bed can help.Caffeine too late in the day can disrupt sleep.Sleep is not laziness it is part of the fat-loss process.And don’t forget to follow and subscribe to my social media accounts. https://www.tiktok.com/@patrickhongfit https://www.instagram.com/patrickhongfit/ https://www.facebook.com/patrick.hong.7/ If you need 1 on 1 coaching, DM “Coaching” on IG.

In this episode of Your Next Level Podcast, Coach Pat breaks down which fat-loss supplements are actually worth your money and which ones are mostly marketing. He explains why the supplement industry is built around bold claims, why fat burners and detox teas often overpromise, and why supplements should only support your lifestyle not replace it. Instead of chasing quick fixes, Coach Pat explains that fat loss starts with the basics: water intake, protein, walking, workouts, sleep, stress management, food quality, and consistency. He reminds listeners that supplements are only a small part of the equation, and that no supplement can fix a broken lifestyle. This episode is for anyone who has spent money on fat burners, detox teas, collagen, CLA, appetite suppressants, or random supplements hoping they would speed up fat loss. Coach Pat shares what to avoid, what to keep, and how to use supplements as tools for recovery, muscle retention, energy, and long-term sustainability. Key Takeaways: The supplement industry is driven by marketing, and fat-loss labels often sound more powerful than they really are.Fat burners are not magic. Most rely on caffeine or small-effect ingredients.Supplements are only a small part of fat loss. Habits come first.No supplement can fix poor nutrition, low movement, bad sleep, or high stress.Detox teas do not burn fat. They mostly cause water loss.CLA may not be worth the cost for such small results.Appetite suppressants can backfire by causing cravings and rebound hunger.Collagen has benefits, but it is not a fat-loss supplement.Protein powder is useful because it helps you hit your protein target.Creatine supports strength, performance, and muscle retention.Vitamin D, magnesium, omega-3, and caffeine can help when used properly.The real goal is sustainability, not the fastest supplement.And don’t forget to follow and subscribe to my social media accounts. https://www.tiktok.com/@patrickhongfit https://www.instagram.com/patrickhongfit/ https://www.facebook.com/patrick.hong.7/ If you need 1 on 1 coaching, DM “Coaching” on IG.

In this episode of Your Next Level Podcast, Coach Pat shares how to eat healthy on the go and stay consistent with your fitness goals, even when your routine changes. Instead of relying on willpower, Coach Pat explains how to build simple systems for busy days, travel, airports, restaurants, hotels, fast food, and social events. He breaks down the three non-negotiables that keep you on track: protein at every meal, 8,000 to 10,000 steps a day, and prioritizing sleep. This episode is for anyone who travels often, works long days, eats out regularly, or feels like their progress disappears whenever life gets busy. Coach Pat reminds listeners that the goal is not perfection. The goal is creating a fitness system that works in any environment. Key Takeaways: Willpower is not the real issue. Coach Pat explains why most people fall off track when their environment changes. Protein comes first. One simple rule can make eating on the go much easier. Steps still count. Even without your normal gym, movement can keep you progressing. Sleep changes everything. Coach Pat explains why poor sleep can make healthy choices harder. Skipping meals can backfire. Waiting too long to eat often leads to bigger mistakes later. Travel needs a plan. Airports, hotels, restaurants, and fast food all require better default choices. Alcohol needs boundaries. A simple rule before the first drink can save you from regret later. Consistency is not perfection. It is learning how to make better choices in any environment. Your environment does not control your results. Coach Pat shares how to build a system that works wherever life takes you. And don’t forget to follow and subscribe to my social media accounts https://www.tiktok.com/@patrickhongfit https://www.instagram.com/patrickhongfit/ https://www.facebook.com/patrick.hong.7/ If you need 1 on 1 coaching, DM “Coaching” on IG.

In this episode of Your Next Level Podcast, Coach Pat breaks down why you can be working hard in your fitness journey and still feel like your body is not changing. Instead of blaming laziness or lack of discipline, this episode looks at the hidden mistakes that keep people stuck, exhausted, and frustrated even when they think they are doing everything right. Coach Pat challenges the “do more” mindset and explains why real progress comes from having the right structure, recovery, and plan for your actual life — not from chasing quick fixes or copying what everyone else is doing. This is a powerful episode for anyone who feels stuck in their weight loss journey, tired of starting over, or confused about why their effort is not turning into results. Key Takeaways More is not always better. Coach Pat reveals why doing more can sometimes keep you further from results. Your body may be fighting back. The episode explores why effort without the right recovery can leave you stuck. Not every workout plan works for your life. Coach Pat explains why copying random routines can slow your progress. Structure changes everything. Real results come from having a plan, not just showing up and hoping it works. The scale does not tell the full story. Coach Pat shares why progress can show up in ways most people overlook. Comparison can quietly ruin your journey. This episode challenges the habit of measuring your progress against everyone else. Quick fixes are not the answer. Coach Pat breaks down why lasting change requires something deeper than the latest trend. The right plan should feel sustainable. If your fitness routine only works when life is perfect, it may not be the right plan. And don’t forget to follow and subscribe to my social media accounts. https://www.tiktok.com/@patrickhongfit https://www.instagram.com/patrickhongfit/ https://www.facebook.com/patrick.hong.7/ If you need 1 on 1 coaching, DM “Coaching” on IG.

In this episode of Your Next Level Podcast, Coach Pat breaks down how to get the most out of your training sessions without overcomplicating fitness or burning yourself into the ground. Instead of constantly chasing the “best” workout plan, this episode shifts the focus to what actually creates results: consistency, recovery, effort management, and staying with one plan long enough to let it work. Coach Pat explains that most people are not under-trained. They are under-recovered and overcomplicated. More often, the issue is not the workout program itself, but the relationship people have with the program. His message is clear: the best training plan is not the hardest or most advanced one, it is the one you can sustain long enough to see real progress. The conversation explores the biggest mistakes people make in training: program hopping, pushing every workout at 100% intensity, and ignoring the signals their body is giving them. Coach Pat explains why results come from adaptation, and adaptation requires repetition, patience, and recovery. He also shares a more practical path built around respecting the intention of each session, using the 80/20 rule of effort, treating warm-ups as non-negotiable, and tracking how you feel along with what you lift. This is a strong episode for listeners interested in strength training, fat loss, workout consistency, recovery, mindset, and long-term fitness progress. It is especially relevant for anyone who feels stuck in the cycle of starting over, changing programs too quickly, or training hard without seeing the results they know they are capable of. Coach Pat also brings in the deeper mindset piece, reminding listeners that fitness works best when it becomes part of your identity, not just a short-term goal tied to appearance. Key Takeaways: Most people are not under-trained. They are under-recovered and overcomplicated. Program hopping is one of the biggest reasons people do not see results. You do not need to train at maximum intensity in every session. The 80/20 rule of effort helps you train hard enough to progress and smart enough to recover. Warm-ups are not optional. They are part of injury prevention. Tracking your sleep, stress, and energy can help you know when to push and when to pull back. The best training plan is the one you can sustain and repeat consistently. And don't forget to follow and subscribe to my social media accounts. https://www.tiktok.com/@patrickhongfit https://www.instagram.com/patrickhongfit/ https://www.facebook.com/patrick.hong.7/ If you need 1 on 1 coaching, DM “Coaching” on IG.

In this episode of Your Next Level Podcast, Coach Pat breaks down how to get back on track after Easter without guilt, extremes, or the all-or-nothing mindset that keeps so many people stuck. Instead of obsessing over what you ate over the weekend, this episode shifts the focus to what actually matters most: the next 3 to 5 days, the choices you make now, and how quickly you return to your normal routine. Coach Pat explains that most people are not dealing with instant fat gain after a holiday weekend. More often, they are dealing with water retention, extra sodium, extra carbs, and the mental spiral that happens when one off-plan meal turns into an off-plan week. His message is clear: you are not behind, you are just out of rhythm, and the goal is not to restart from scratch but to continue faster. The conversation explores why people often make the biggest mistake after overeating: under-eating the next day out of guilt. Coach Pat explains that chaotic behavior does not get fixed with more chaos. Skipping meals, slashing calories, and trying to “make up for it” usually leads to low energy, more cravings, and another binge cycle. Instead, he shares a more practical path built around protein, water, structured meals, and a basic routine that helps you stabilize both physically and mentally. This is a strong episode for listeners interested in fitness discipline, weight loss mindset, nutrition habits, consistency, and learning how to recover quickly when life gets messy. It is especially relevant for anyone who feels like one holiday, weekend, or social event has thrown them completely off track and needs a grounded reminder that real progress comes from bouncing back quickly, not being perfect. Key Takeaways: It is not what you ate over Easter that matters most. It is what you do next. You are not behind. You are just out of rhythm. Do not respond to overeating with under-eating. Protein in every meal is a non-negotiable. Hydration and routine matter more than perfection. Small wins create momentum. You do not need an extreme fitness plan to get results. And don't forget to follow and subscribe to my social media accounts. https://www.tiktok.com/@patrickhongfit https://www.instagram.com/patrickhongfit/ https://www.facebook.com/patrick.hong.7/ If you need 1 on 1 coaching, DM “Coaching” on IG.

In this episode of Your Next Level Podcast, Coach Pat breaks down what it really means to become the person others follow. Rather than waiting for friends, family, or partners to join your journey first, this episode reframes leadership as something deeply personal: going first, staying consistent, and letting your actions speak louder than your explanations Coach Pat shares how leadership started early in his own life, how discomfort shaped his identity, and why real influence does not come from convincing people, but from living at a standard they cannot ignore. The conversation explores why so many people get stuck trying to drag others along with them, especially in fitness, health, and self-development. Coach Pat explains that personal responsibility means owning your choices without outsourcing your growth to the people around you. As he shows through stories from his career, his friendships, and even his family, people often do not respond to what you say. They respond to what you consistently do. This is a strong episode for listeners interested in leadership mindset, personal growth, fitness discipline, self-respect, and becoming a stronger example in their community, family, or workplace. It is especially relevant for anyone who feels frustrated that the people around them are not changing at the same pace they are. Key Takeaways: Leadership starts with leading yourself first. Coach Pat reflects on how being forced to navigate life independently at a young age shaped his ability to take responsibility and move forward without waiting for others.People do not follow what you say. They follow consistency. Real influence comes from showing up over and over again, especially when you do not feel like it.Stop trying to convince everyone to join your journey. Whether it is fitness, discipline, or self-development, people are more likely to change when they see your standards in action long enough.Your actions create influence. When you move differently, eat differently, train differently, and carry yourself with certainty, people begin to notice and eventually ask how to catch up.Discomfort is part of leadership. Becoming the example may make other people uncomfortable, but that discomfort often signals that you are setting a new standard.Leading yourself can eventually change the people you love. Coach Pat shares how his own consistency influenced both his mother and younger brother, showing that transformation often spreads through example, not pressure.And don't forget to follow and subscribe to my social media accounts. https://www.tiktok.com/@patrickhongfit https://www.instagram.com/patrickhongfit/ https://www.facebook.com/patrick.hong.7/ If you need 1 on 1 coaching, DM “Coaching” on IG.

In this episode of Your Next Level Podcast, Coach Pat breaks down the difference between eating healthy and eating smart, and explains why so many people get stuck in the start-and-stop cycle of fitness. Using his Valley of Despair framework, he walks through the phases people experience when they begin a fat-loss journey, from early excitement to frustration, self-doubt, and eventually the breakthrough that comes from the right context and strategy. Rather than relying on vague ideas like “clean eating,” this episode reframes nutrition as a system built on data, consistency, and intentional choices. Coach Pat explains why foods that sound healthy can still work against your goals, why your body responds to calories, protein, carbs, and fats rather than labels, and how repeating meals, tracking intake, and fueling your workouts properly can lead to sustainable progress. The conversation also explores why most people are not lazy or broken, but simply using the wrong strategy for too long. Coach Pat emphasizes that long-term results come from informed optimism, structure, and guidance, not from jumping between trends, extreme restriction, or chasing fast fixes. This is a strong episode for listeners interested in fat loss, fitness mindset, calorie tracking, nutrition strategy, behavior change, and building a healthy lifestyle that actually lasts. Key Takeaways: Many people confuse healthy eating with effective fat loss, but foods like salads, smoothies, and clean snacks can still be high in calories and inconsistent for results.The Valley of Despair explains why people often quit: they begin with optimism, hit frustration when nothing changes, and then start doubting themselves or jumping to the next method.The real turning point comes when you stop eating by labels and start eating with data. Your body responds to calories, protein, carbs, and fats, not whether food is labeled organic, clean, or healthy.Eating smart means knowing roughly how many calories your body needs, hitting protein consistently, balancing carbs and fats, and using food to support your energy and performance.Repeating simple meals that work and staying consistent from Monday through Sunday often produces better results than constantly changing your plan.Progress becomes sustainable when you build a system, trust the process, and stay in it long enough to reach informed optimism and eventually success and fulfillment.And don't forget to follow and subscribe to my social media accounts. https://www.tiktok.com/@patrickhongfit https://www.instagram.com/patrickhongfit/ https://www.facebook.com/patrick.hong.7/ If you need 1 on 1 coaching, DM “Coaching” on IG.

In this episode of Monday Mindset, Coach Pat introduces the new direction of Your Next Level Podcast and breaks down the three levels of fitness: Survival, Identity Shift, and Mastery. Rather than treating fitness as a short-term weight-loss goal, this episode reframes it as a long-term identity transformation. Coach Pat explains why so many people get stuck in survival mode, how an identity shift changes habits from the inside out, and what mastery looks like when health becomes a non-negotiable part of daily life. The conversation also explores why community, structure, and consistent action matter more than motivation alone. This is a strong episode for listeners interested in fitness mindset, habit change, weight-loss psychology, and building a sustainable healthy lifestyle.  Key Takeaways: Fitness is a journey from survival to mastery. Most people get stuck in Level 1 (Survival) because they focus on temporary weight loss instead of building a permanent identity.The key is an identity shift (Level 2). Stop "trying to lose weight" and become "a person who takes care of their body." This identity drives consistent habits.Mastery (Level 3) is effortless consistency. Fitness becomes an unconscious competence, a non-negotiable part of your life that you don't need to justify.Progress requires a supportive community. Surround yourself with people already at the next level to see what's possible and get the structure you need.And don't forget to follow and subscribe to my social media accounts. https://www.tiktok.com/@patrickhongfit https://www.instagram.com/patrickhongfit/ https://www.facebook.com/patrick.hong.7/ If you need 1 on 1 coaching, DM “Coaching” on IG

Coach Pat gets real about the challenges women face with fat loss after 30. From hormonal changes like menopause to metabolism slowdown and emotional eating—this episode breaks down exactly what’s actually happening with your body and what to do instead of following outdated advice. If you’ve been “doing everything right” but still not seeing results, this episode is a must-listen. 🔑 Key Takeaways: 🧠 1. Menopause & Metabolism Are Real—But Not Dooming Estrogen drops → fat stored in belly/hipsMuscle loss + higher cortisol = slower metabolismPoor sleep = worse cravings & mood swings💪 2. What Actually Works Lift weights 3x/week – it burns calories during & afterEat 100g+ protein/day – builds muscle & keeps you fullTrain big muscles – glutes, legs, backDon’t chase trends (Pilates, detoxes, keto) if they don’t align with you📊 3. Track Patterns, Not Perfection Scale weight will fluctuate—focus on weekly/monthly trendsTrack sleep, water, food, and recovery to spot habitsUse data to guide decisions, not emotion🍽️ 4. Nutrition That Fills, Not Frustrates Combine protein + fiber to stay fullEat real meals, not emotional snacksBuild meals that satisfy, not punish🧠 5. It’s Not About Doing More—It’s About Aligning With What Works Stop winging it with random plansCreate a lifestyle that fits your hormones, stress, and preferencesEven women in their 60s are crushing it with consistency & a smart planAnd don't forget to follow and subscribe to my social media accounts. TikTok Instagram Facebook If you need 1 on 1 coaching, DM “Transform” on IG

Think you’re eating healthy but still not losing fat? In this episode, Coach Pat exposes three “healthy” foods that are actually stalling your progress. Learn what to avoid, what to swap, and the four essential food rules to finally break through that plateau and get leaner—without giving up real food or starving yourself. 🔑 Key Takeaways: ❌ 1. Flavored Greek Yogurt Sounds healthy but loaded with 15–20g of sugar per serving. ✅ Swap for plain Greek yogurt + berries or protein powder. ❌ 2. Granola High in calories (up to 500 per cup) and full of oils, sugar, and nuts. ✅ Swap for chia pudding, rolled oats, or eggs and toast. ❌ 3. Cafe Smoothies & Juices Marketed as healthy but packed with 40–50g of sugar. ✅ Eat real fruit, a protein bar, or boiled eggs instead. 📌 4 Food Markers for Fat Loss: 1️⃣ 15–30g of protein per meal 2️⃣ 10g added sugar per meal 3️⃣ Whole food ingredients only 4️⃣ Keeps you full for 3–4 hours And don't forget to follow and subscribe to my social media accounts. TikTok Instagram Facebook If you need 1 on 1 coaching, DM “Transform” on IG

In this episode of the Newbie Gains Podcast, Coach Pat uncovers the five most common reasons why you're not losing fat—even if you're hitting the gym 3–5 times a week. From cardio confusion to weekend overeating, he breaks down the real issues that sabotage fat loss and shares what actually moves the needle when it comes to getting leaner. 🔑 Key Takeaways: 🔹 1. You’re Not in a Calorie Deficit Workouts burn fewer calories than you think.You can't out-train a bad diet—fat loss starts with eating fewer calories than you burn.🔹 2. You're Doing the Wrong Workouts Isolation and random movements won’t cut it.Focus on compound lifts and progressive overload to build muscle and burn more calories.🔹 3. You're Not Moving Enough Outside the Gym Your steps and non-exercise movement (NEAT) matter more than you think.Aim for 8,000–10,000+ steps daily to support your deficit.🔹 4. Your Sleep and Stress Are Killing Progress High cortisol from poor sleep and chronic stress leads to fat retention, especially belly fat.Prioritize rest, naps, and manage stress for better fat loss results.🔹 5. You're Inconsistent Without Realizing It 5 good days + 2 bad days = no fat loss.Weekend overeating can erase your weekday deficit.Consistency across all 7 days matters.And don't forget to follow and subscribe to my social media accounts. TikTok Instagram Facebook If you need 1 on 1 coaching, DM “Transform” on IG

Struggling with late-night sugar binges or constant cravings? Coach Pat dives deep into the real reason you can’t stop craving sugar—and it’s not because you’re weak. In this episode, you’ll learn how to identify emotional triggers, regulate your nervous system, and break the sugar cycle without extreme restriction.  Using his proven FIX Framework, Coach Pat helps you regain control of your cravings, create food freedom, and finally lose stubborn belly fat. Key Takeaways: 🧠 The Real Reason You Crave Sugar ✅ It’s not a sugar problem—it’s a nervous system regulation issue. ✅ Cravings often mask deeper emotions like stress, loneliness, or boredom. 🛠️ The FIX Framework ✅ F – Feel the Trigger: Pause and name the emotion (boredom, anxiety, stress). ✅ I – Interrupt the Pattern: Use 60 seconds of deep breathing or physical movement. ✅ X – Exchange the Behavior: Replace the craving with something positive (gratitude text, music, a short walk, pushups, etc.). 💧 Hydration & Sleep Matter More Than You Think ✅ Less than 60–88 oz of water daily? You’re dehydrated—leading to more cravings. ✅ Poor sleep = low mood + more impulsive decisions with food. ☀️ Don’t Forget Sunlight ✅ Vitamin D (from natural sunlight) is a free mood booster that helps reduce emotional eating. And don't forget to follow and subscribe to my social media accounts. TikTok Instagram Facebook If you need 1 on 1 coaching, DM “Transform” on IG