The Dr. Joey Munoz Show

Why does it feel like women are constantly bombarded with more rules restrictions and confusing advice when it comes to fitness In this episode I sit down with Dr. Lauren Colenso-Semple to break down some of the most common myths that keep women stuck and frustrated. We talk about fasted training cortisol fear tactics hormone confusion and why so much of the advice out there is overcomplicated and fear based We also dive into what the research really says about fat loss training through different phases of life including menopause and why most women don’t need a separate rulebook to get strong feel better and see results If you’ve ever felt like your body is broken or that nothing works for you this episode will help you cut through the noise and finally understand what matters most Tune in and hear what the science really says Download my FREE Nutrition for Fat Loss eBook:  https://fit4lifeacademy.health/blueprint Apply to work with us at Fit4Life Academy: https://fit4lifeacademy.health/vsl-page I can't wait to hear your thoughts on this episode. Stay healthy and inspired.

What would it take to completely rebuild your health, confidence, and mindset after struggling with weight for years, battling PCOS, and being told surgery was your only option? In this episode, I sit down with Jazmin to talk about her powerful transformation. From dealing with hormonal challenges and hitting her heaviest weight to losing over 100 pounds, reversing pre-diabetes, and completing a triathlon, her journey is nothing short of inspiring. We talk about what finally helped her break the cycle, how strength training shifted her identity, and why her success had less to do with discipline and more to do with self-discovery. If you’ve ever felt like change isn’t possible for you, or like you’re stuck in a body and lifestyle you don’t recognize anymore, this story will hit home. Tune in and you might walk away seeing your own journey in a totally new light. 21 Day Challenge:https://www.fit4lifeacademy.health/challenge Download my FREE Nutrition for Fat Loss eBook:  https://fit4lifeacademy.health/blueprint Apply to work with us at Fit4Life Academy: https://fit4lifeacademy.health/vsl-page I can't wait to hear your thoughts on this episode. Stay healthy and inspired.

Ever look back and realize how much your beliefs about fitness have changed over the years? In this episode, I share three core beliefs I used to hold about nutrition, training, and balancing fitness with a busy life—and why I’ve completely outgrown them. We’ll talk about why focusing only on calories got me stuck in a yo-yo cycle, how more training wasn’t always better, and why managing your health and fitness with kids and a full-time job is a lot more possible than I once believed. If you’ve ever felt overwhelmed trying to do it all or unsure whether you’re doing things “right,” this episode might help you rethink your approach and simplify your path forward. Tune in and see if any of these beliefs hit home for you. 21 Day Challenge:https://www.fit4lifeacademy.health/challenge Download my FREE Nutrition for Fat Loss eBook:  https://fit4lifeacademy.health/blueprint Apply to work with us at Fit4Life Academy: https://fit4lifeacademy.health/vsl-page Need Science-backed supplements, check out? Outworknutrition.com: Use code “Joey” at checkout for an exclusive discount off your 1st purchase! Hungryroot: https://www.hungryroot.com/ I can't wait to hear your thoughts on this episode. Stay healthy and inspired.

Explore the five core principles of a healthy and sustainable diet that go beyond fads and rigid rules. Discover how to enjoy your food while achieving your fitness goals, whether that’s fat loss, muscle gain, or overall health. Learn why most diets fail and how to regulate hunger without sheer willpower. Dive into a flexible approach that makes sticking to healthy eating easier and delightful. This enlightening discussion unravels the truth about what it means to eat healthily for the long term.

Is it really possible to lose fat and build muscle at the same time—or is that just wishful thinking? In this episode, I break down the science behind body recomposition and what it actually takes to improve your body composition without having to pick between fat loss or muscle gain. Spoiler: yes, it’s possible—but only if you’re optimizing the right things. I walk you through exactly how to do it, including the biggest training mistakes people make (and how to fix them), how to adjust your calories depending on your main goal, why protein and carbs matter more than you think, and how things like sleep, stress, and even alcohol can make or break your progress. If you’ve been spinning your wheels trying to get leaner and stronger but feel stuck in the middle, this episode will give you the clarity you need. Tune in—you might not need to choose between cutting or bulking after all. Download my FREE Nutrition for Fat Loss eBook:  https://fit4lifeacademy.health/blueprint Apply to work with us at Fit4Life Academy: https://fit4lifeacademy.health/vsl-page Need Science-backed supplements, check out? Outworknutrition.com: Use code “Joey” at checkout for an exclusive discount off your 1st purchase! Hungryroot: https://www.hungryroot.com/ I can't wait to hear your thoughts on this episode. Stay healthy and inspired.

If you’ve ever felt like you’ve tried everything—calorie tracking, different diets, running regularly—and still couldn’t keep the weight off… this episode is going to hit home. In today’s conversation, I sat down with Nate, a father of four and full-time professional who struggled with yo-yo dieting for over 20 years. He always saw himself as “the fat kid,” even after running dozens of races and trying multiple coaching programs. But this past year, everything changed. Nate lost over 30 pounds, improved his relationship with food, built muscle, and—maybe most importantly—finally felt in control of his health. No more quick fixes. No more guilt. Just steady, sustainable progress he can actually maintain. We talked about the mindset shifts that made all the difference, the sneaky habits that kept him stuck for so long, and how he's now leading by example for his kids. Tune in to hear his story—you might just see yourself in it. Download my FREE Nutrition for Fat Loss eBook:  https://fit4lifeacademy.health/blueprint Apply to work with us at Fit4Life Academy: https://fit4lifeacademy.health/vsl-page Need Science-backed supplements, check out? Outworknutrition.com: Use code “Joey” at checkout for an exclusive discount off your 1st purchase! Hungryroot: https://www.hungryroot.com/ I can't wait to hear your thoughts on this episode. Stay healthy and inspired.

Most people focus so much on what they eat that they completely overlook when they eat—and that might be the reason they’re stuck. In this episode, I break down the science of nutrient timing and why it can make a huge difference when it comes to fat loss, hunger regulation, and long-term consistency. We’re not just talking about calories—we’re talking about habits. You’ll learn why eating a big breakfast (yes, really), sticking to consistent meal times, and avoiding late-night snacking might be the simplest, most effective changes you can make to feel better and see better results. If you’ve ever struggled with cravings, overeating at night, or feeling like fat loss is harder than it should be, this episode will give you practical strategies you can actually use. Tune in now—you might be surprised by how much timing matters. Download my FREE Nutrition for Fat Loss eBook:  https://fit4lifeacademy.health/blueprint Apply to work with us at Fit4Life Academy: https://fit4lifeacademy.health/vsl-page Need Science-backed supplements, check out? Outworknutrition.com: Use code “Joey” at checkout for an exclusive discount off your 1st purchase! Hungryroot: https://www.hungryroot.com/ I can't wait to hear your thoughts on this episode. Stay healthy and inspired.      

What does it really take to transform your fitness and lifestyle when you’re balancing a demanding career, a family, and everything else life throws at you? In this episode, I sit down with AJ Gracely to dive into his journey of building serious strength, gaining muscle, improving his nutrition, and reshaping his habits—all while working 50+ hours a week and being a father of three. We talk about why more effort doesn’t always equal better results, how letting go of perfectionism with food helped him stay consistent, and why smarter training (not just harder training) changed everything. AJ’s story is packed with powerful lessons on self-awareness, structure, and building a lifestyle that actually supports your goals long term. If you’ve ever felt like you're doing all the “right” things but still not seeing the results you want, this one’s for you. Tune in—you’ll walk away with a whole new perspective on what real, sustainable progress looks like. Download my FREE Nutrition for Fat Loss eBook:  https://fit4lifeacademy.health/blueprint Apply to work with us at Fit4Life Academy: https://fit4lifeacademy.health/vsl-page Need Science-backed supplements, check out? Outworknutrition.com: Use code “Joey” at checkout for an exclusive discount off your 1st purchase! Hungryroot: https://www.hungryroot.com/ I can't wait to hear your thoughts on this episode. Stay healthy and inspired.

Ever feel like your past is holding you back? Like no matter how much you want to change, you’re stuck repeating the same patterns? In this episode, I’m sharing parts of my story I rarely talk about—growing up in a broken home, dealing with abuse, struggling with school, battling self-doubt—and how I somehow ended up with a PhD, a family I love, and a life I never thought was possible. I’m breaking down the three biggest lessons that completely changed my life: why your past doesn’t define your future, how becoming brutally honest with yourself can open doors you didn’t even know existed, and why confidence isn’t something you’re born with—it’s something you build. If you’ve ever wondered if it’s too late to turn things around, or if you’re meant for more but just don’t know how to get there, this episode is for you. Tune in—you might just hear the reminder you’ve been needing. Download my FREE Nutrition for Fat Loss eBook:  https://fit4lifeacademy.health/blueprint Apply to work with us at Fit4Life Academy: https://fit4lifeacademy.health/vsl-page Need Science-backed supplements, check out? Outworknutrition.com: Use code “Joey” at checkout for an exclusive discount off your 1st purchase! Hungryroot: https://www.hungryroot.com/ I can't wait to hear your thoughts on this episode. Stay healthy and inspired.

If I were starting my fitness journey all over again, there are a lot of things I’d do differently—and in this episode, I break them all down. After 15 years in the health and fitness world, I’ve made just about every mistake you can think of—from following restrictive fad diets and chasing the perfect physique to training the wrong way and ignoring key lifestyle factors like sleep and stress. This episode is part story, part strategy, and part reflection. I share the biggest lessons I’ve learned about nutrition, mindset, training, and lifestyle so that you don’t have to waste years figuring it out the hard way. If you’re just getting started—or if you’ve been spinning your wheels and wondering what’s missing—this episode will give you the clarity and direction you need. Tune in now. Download my FREE Nutrition for Fat Loss eBook:  https://fit4lifeacademy.health/blueprint Apply to work with us at Fit4Life Academy: https://fit4lifeacademy.health/vsl-page Need Science-backed supplements, check out? Outworknutrition.com: Use code “Joey” at checkout for an exclusive discount off your 1st purchase! Hungryroot: https://www.hungryroot.com/ I can't wait to hear your thoughts on this episode. Stay healthy and inspired.