Step 2: Choose a sensible deficit

This episode is brought to you by Tiny Health, Bon Charge, Branch Basics, and Dose. 

Today on The Dhru Purohit Show, Dhru sits down with Dr. Joey Munoz to break down a practical, sustainable roadmap for losing up to 20 pounds in 90 days, without crash diets or extreme restrictions. Dr. Munoz shares his simple five-step framework for creating a calorie deficit, building muscle, staying consistent, and getting back on track when life inevitably gets in the way. He also opens up about his own journey with weight loss and emotional eating, revealing how his relationship with food shaped the coach he is today. Along the way, he details the exact strength training routine, meal structure, and nutrition strategies he recommends to clients over 40 to improve body composition and metabolic health. If you're looking for an evidence-based blueprint to lose fat, build muscle, and create lasting results, this episode is for you.

Dr. Joey Munoz holds a PhD in Nutritional Sciences from Florida State University and is a published researcher specializing in nutrition and chronic disease prevention. He is the founder of Strong Standard, an online coaching company that helps adults over 40 lose fat, build muscle, and improve their metabolic health through sustainable, evidence-based strategies. He also hosts The Dr. Joey Munoz Show, has built an audience of more than 400,000 on Instagram, and has coached over 1,000 clients during the past decade. Growing up overweight in a broken household and nearly failing out of school, Joey credits fitness with changing the course of his life. Today, his mission is to help others transform their health through fundamentals—not restriction.

In this episode, Dhru and Dr. Munoz dive into: 

(00:00) Introduction

(3:46) The One Question That Determines Your Success

(7:33) Why "Losing 20 Pounds Fast" Backfires

(10:35) Fat Loss vs. Weight Loss: The Difference That Changes Everything

(14:52) The Hidden Mindset Traps Keeping You Stuck

(27:01) Should You Count Calories? The Honest Answer

(35:58) How Many Calories Does Your Body Actually Need?

(46:16) The Simplest Way to Create a Calorie Deficit

(51:28) Why the Scale Doesn't Tell the Whole Story

(57:37) The Accountability System That Actually Works

(1:02:45) Easy Ways to Cut Calories Without Feeling Deprived

(1:10:36) Why Weight Loss Gets Harder During Perimenopause

(1:19:25) The Best Way to Train for Long-Term Fat Loss

(1:37:46) The Most Underrated Fat Loss Habit

(1:40:09) The Ideal Protein, Fiber & Meal Formula

(1:48:45) Build a Feedback Loop That Keeps You Consistent

(1:54:13) Where to Learn More from Dr. Joey Munoz

(1:57:12) Final Thoughts

Also mentioned in this episode:

• Mayo Clinic Calorie Calculator 

• MyFitness Pal Calorie Tracker

• Try This Newsletter on Sleep Consistency

For more on Dr. Munoz, follow him on Facebook, Instagram, Threads, LinkedIn, YouTube, Apple Podcasts, Spotify, or visit his Website.

This episode is brought to you by Tiny Health, Bon Charge, Branch Basics, and Dose. 

Right now, Tiny Health is offering my community their biggest offer yet: $50 off your first gut health test. Just head to tinyhealth.com/dhru for $50 off your first test. Your gut has a story to tell; Tiny Health helps you understand what it's saying.

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