Best Joey Gast Podcasts (2025)

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How To Build "Toned" Muscle Vs. "Bulky" Muscle + Q&A | Ep 234 30:40

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5h ago30:40

30:40

In this episode, Joey breaks down some of the biggest myths around “muscle tone” and “bulking up” — and why all muscle actually looks the same (it just depends on how much body fat you’re carrying). He also talks about simple salad dressing swaps that won’t wreck your calories, and smart ways to stay on track during a fat loss phase. Plus, what to …

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The 2 Things You're MISSING For Lasting Fat Loss & Results | Ep 233 15:50

5d ago15:50

15:50

In this episode, Joey Gast talks about why so many people struggle to hit their fat loss and body composition goals—and what actually makes the difference. He shares why just “knowing what to do” isn’t enough, how accountability keeps you on track, and clears up some of the common myths floating around the fitness world. If you’ve ever felt stuck o…

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Fitness Is About MORE Than Just Fat Loss | Ep 232 26:08

14d ago26:08

26:08

In this episode, Joey talks about what it’s really like trying to juggle work, parenting, and staying healthy. He breaks down why focusing only on fat loss usually leads to that up-and-down cycle — and why keeping your fitness habits going (even when fat loss isn’t the main goal) makes all the difference. Joey also shares stories from clients who s…

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How To Know When Your Body Is Ready For A Fat Loss Phase? + Q&A | Ep 231 41:49

21d ago41:49

41:49

In this Q&A episode I go over a variety of topics / questions including: Does it matter if you have coffee before water in the morning? Can you eat too much protein? What to do with workouts when you’re injured? How to know when to change calories in a fat loss phase? And how do I know when my body is ready to start a fat loss phase? And MORE Be su…

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When You Can't Be Perfect, Do These 2 Things To Still Make Progress | Ep 230 13:23

28d ago13:23

13:23

In this episode I go over the 2 MOST IMPORTANT variables to focus on for changing your body composition when you know you can't be perfect. If you master these simple 1-2 things, even on days when everything else fails, it'll go a LONG way to make sure you don't go backwards - and still make progress even when you can't be perfect. Be sure to share…

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Does Your Total Daily Energy Expenditure Change As You Lose Weight? + Q&A | Ep 229 32:06

1M ago32:06

32:06

In this Q&A episode I talk about if there is a maximum amount of protein you should have per meal, how your total daily energy expenditure changes as you lose weight and how that impacts future weight loss, and how many steps do you actually need to maintain and lose weight? Be sure to share this episode with a family member, friend, or on your IG …

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Is Cardio Or Lifting Better For Fat Loss? What New Research Says | Ep 228 22:10

2M ago22:10

22:10

In this episode I sit down and discuss new research on how effective cardio is for losing body fat vs lifting weights. I talk about which method of training tends to lead to the most fat loss, and what to consider when setting up your workout routine to help promote the most fat loss while also preventing muscle loss along the way. Be sure to share…

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How Elizabeth Lost 60+ Pounds & Transformed Her Life Postpartum with Elizabeth Hannahs | Ep 227 53:42

2M ago53:42

53:42

In this episode I sit down with Elizabeth Hannahs and talk about how she's lost 60+ pounds postpartum over the past two years, with 40+ of those pounds lost with 1-On-1 Coaching. We dive into a variety of topics such as misconceptions she had about fat loss before starting coaching, how this experience has been different than anything else she's ev…

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From A Cancer Diagnosis To Losing 30 Pounds & Thriving with Amy Parker | Ep 226 1:02:20

2M ago1:02:20

1:02:20

In this episode, Amy Parker gets real about her past year losing 30 pounds through 1-On-1 Coaching —the struggles with health, weight loss, and even facing a cancer diagnosis before starting this journey. She shares how coaching completely changed the game for her both physically and mentally, from building strength to actually enjoying food withou…

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What A Newborn Taught Me About Fitness & Fat Loss | Ep 225 13:09

3M ago13:09

13:09

We just welcomed a new baby, and it reminded me a lot of what starting a fitness journey feels like—everything changes, it’s uncomfortable, and it takes real commitment. In this episode, I share the parallels between parenting and fitness, and why leaning into discomfort is the key to lasting results. Plus, I reveal the new direction for the podcas…

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How Kelci Lost 120 Pounds & Gained The Life She Always Dreamed Of with Kelci Rogers | Ep 224 1:16:08

3M ago1:16:08

1:16:08

In this episode I sit down with Kelci Rogers & talk about her journey of losing over 120 pounds total in her weight loss journey, and the last 30+ pounds through 1-on-1 coaching. We dive into the health scare that completely changed her life and made her realize she needed to make a change for her and her family, the methods she used before and aft…

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The Art Of Fat Loss WITHOUT Wanting To Eat Your Entire Pantry At The End Of The Day | Ep 223 17:22

3M ago17:22

17:22

In this conversation, Joey Gast discusses the complexities of metabolism and fat loss, emphasizing the importance of understanding calorie deficits. He provides analogies to illustrate the delicate balance required for sustainable fat loss, highlighting that while a calorie deficit is necessary, it is not the only factor to consider. The discussion…

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Are Weighted Vests Worth The Hype? (Fat Loss, Bone Density, & Muscle) | Ep 222 15:11

4M ago15:11

15:11

In this conversation, Joey discusses the effectiveness and misconceptions surrounding weighted vests. He explores their potential benefits for muscle gain, bone density, and calorie burning, ultimately concluding that while they may have some uses, they are often overhyped and not necessary for most fitness goals. Joey emphasizes the importance of …

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Why Your On/Off Switch Is Killing Your Results | Ep 221 9:22

4M ago9:22

9:22

In this episode, I dive into the issue of having an "on/off" switch within your fitness and weight loss journey and how that's ultimately holding you back from reaching your goals. I dive into how we want to think about our focus and effort as being a "volume dial" vs. an on/off switch if we want to see true long term results. Be sure to share this…

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Lessons Learned After Losing 17 Pounds In Past 4 Months | Ep 220 32:28

4M ago32:28

32:28

In this episode, Joey discusses his return to podcasting after a break, sharing personal insights about his recent fat loss journey. He reflects on the emotional aspects of taking a break from recording and the importance of long-form content for his mental well-being. Joey dives into the details of his fat loss phase, including strategies he has i…

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Q&A: What To Do If You're Eating Healthy But Not Losing Weight, How Body Measurements Can Be Misleading, & Carbohydrate Myths | Ep 219 50:00

4M ago50:00

50:00

In this conversation, Joey addresses common questions about weight loss, focusing on the importance of calorie deficits, the reliability of different measurement methods, the role of protein, and debunking myths surrounding carbs and sugar. He also discusses the effectiveness of home workouts versus gym workouts, emphasizing that significant body c…

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Do These 5 Things To Lose Fat & Keep It Off For Good (Throwback) | Ep 218 24:14

5M 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! Please leave a 5 star review if you enj…

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Q&A - Creatine For Women, Extra Lifting Days, Carb Cycling, & Healthy Vs. Unhealthy Fats | Ep 217 43:20

5M ago43:20

43:20

In this Q&A episode I cover the benefits of creatine supplementation for women, if you should add extra lifting days in your program, what carb cycling is and how it can be used for fat loss, and the types of healthy vs. unhealthy fats that can impact your health and blood cholesterol levels long term. Be sure to share this episode with a family me…

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The 5 Protein Mistakes Sabotaging Your Fat Loss | Ep 216 31:59

5M ago31:59

31:59

Think you’re eating the right amount of protein for fat loss? You might want to think again. In this episode, I break down the 5 most common protein mistakes that could be stalling your results — and what to do instead. Whether you're under-eating, mistiming, or relying on the wrong sources, this episode gives you the no-BS fixes to get back on tra…

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How Alison Lost 20 Pounds With A Broken Hand Focusing On Just 3 Simple Things | Ep 215 54:52

5M ago54:52

54:52

In this episode I sit down with Alison Nguapha, one of my 1-on-1 clients who recently has lost 20 pounds with 1-on-1 coaching. We dive into how she was able to do this with home workouts, with limited ability to workout for a couple of months due to a broken hand, and how she was able to travel out of the country for a few weeks and still lose weig…

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Why Moms Can't Afford To Put Their Health Last with Assistant Coach Katie Craig | Ep 214 35:11

6M ago35:11

35:11

In this episode I sit down with Assistant Coach Katie Craig to talk about why staying in shape and prioritizing her health is so important to her as a mom. We also dive into your children's perspectives, and the challenges they might face if you don't make your health and fitness a priority. Be sure to share this episode with a family member, frien…

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

6M 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

7M 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

7M 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 …

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

7M 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

7M 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

7M 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

7M 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

7M 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

7M 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

8M 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

8M 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

8M 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

8M 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…

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

9M 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

9M 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

9M 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…

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

9M 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

9M 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 …

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

9M 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

9M 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

9M 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

10M 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…

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

10M 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…

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

10M 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

10M 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

10M 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…

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

11M 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

11M 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

11M 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…