Fit Take with Joey Gast

Today's episode is Part 2 of a Q&A interview I did on The Not Your Quick Fix Podcast with my good friend Kara Goss.

In this episode we dive into whether or not diet soda is actually worse for you than regular soda, what are "net carbs" and should you track them, what causes cellulite and how to get rid of it, and is intermittent fasting effective for losing weight?

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Today's episode is Part 1 of a Q&A interview I did on The Not Your Quick Fix Podcast with my good friend Kara Goss.

In this episode we dive into whether or not you need to eat smaller, more frequent meals to "boost" your metabolism, what is a realistic amount of muscle to gain per year, why do some people lose weight when they increase their calories through reverse dieting, and how metabolic phenotypes can affect how your body responds to fat loss phases.

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Today's episode is a continuation of Episode 130, where I initially talked about how doing low calorie or extreme diets can actually make us GAIN body fat in the long run, and cause us to deal with negative symptoms of such as our metabolism slowing down, poor sleep, worse mood, extreme hunger, etc - AKA metabolic adaptation.

In today's episode, I'm diving into how you can reverse these symptoms of metabolic adaptation if you're currently experiencing them, as well as how to approach your fat loss phases to prevent them from occurring in the first place.

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In this episode I sit down with one of my incredible 1:1 clients, Jackie Swisher, and talk about her journey over the past 10 months of losing 50 pounds.

We talk about how she was able to lose weight this time without feeling stricter, without having to do tons of high intensity cardio, and without having to give up her favorite foods - even Taco Bell.

We also dive into some misconceptions and fear she had before starting her journey, and how overcoming that and taking the leap anyway unlocked a whole new version of herself for the better.

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You've probably heard that crash diets or extremely restrictive diets are bad for long term progress.

But did you know that not only do you often gain the weight back from them, but they also make us gain MORE fat back in the long run.

In this episode I'm taking a deep dive into the psychological and physiological reasons as to why this happens, and why every time you diet and gain the weight back you're digging yourself into a deeper whole to pull yourself out of.

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.

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In this week's episode I sit down with my good friend and fellow Registered Dietitian Paige Myers.

In this episode we dive into Paige's journey over recent years of intentionally gaining 30 pounds in order to continuing to build the body she wants.

We dive into how quickly you should be seeing weight gain on the scale if you're intentionally trying to build muscle, the mental battles of accepting a higher number on the scale especially if you're a woman, and how she approached this building phase of her journey to minimize fat gain and maximize muscle gain.

We also dive into the misconceptions around women eating more, lifting heavy, and how it actually can change your body composition for the better if you're searching for that lean, toned look and shape.

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Everyone is always looking for tips on "how to stay motivated" in their weight loss or fitness journeys.

In response to that, you've probably heard fitness influencers telling you that instead of relying on motivation, use "discipline" instead.

Well in this episode, I'm going to talk about something else that can get you through those rough times when going to the gym or following your nutrition plan feels like the last thing you want to do.

And in my opinion, it's MUCH more powerful than motivation or discipline in the long run. Enjoy.

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If you scroll on social media at all or google "tips to lose weight" you've probably at some point been told to start tracking your calories and/or macros.

But is tracking your food on a daily basis REALLY necessary? Can you make the progress you want in this day and age WITHOUT having to track the food you eat in an app like myftinesspal?

In this episode I give my honest take on this, explain why or why not tracking your food might be necessary for you, and how to go about it to see the most success.

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.

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In this week's episode I sit down with my good friend and fellow Registered Dietitian & CPT, Kara Goss.

In this episode we dive into Kara's hormonal birth control journey, including the struggles she faced with fat loss while transitioning off of birth control, how she initially had to be okay with gaining weight before her body was ready to respond to fat loss, and how she navigated this mentally in order to fully trust in the process to get her body to where it is now.

We also dive into misconceptions around birth control, fat loss, and the scale too.

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One of the most common issues I see, especially in women that I work with, is that they tend to UNDER eat for the goals that they have.

They want to tone up, shape their body, while also losing fat - but because of their low calorie intake their body ends up working against them for these goals.

In this episode I go over common signs you're probably experiencing if you are under-eating, how to know for sure, and how to fix 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.

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