The Dr. Joey Munoz Show

Trying to lose fat but constantly feeling hungry and exhausted? In this episode I break down exactly why most people fail to stick to a calorie deficit and what to do instead if you want to lose weight without feeling like you are starving all the time. You will learn the difference between just eating less and actually eating better and how food quality protein fiber and other lifestyle habits can make or break your consistency. We dive into the science behind what really drives hunger how to use minimally processed foods to feel fuller on fewer calories and why meal timing hydration and sleep matter more than most people realize. If you have ever said I know what to do but I just cannot stay consistent this episode will show you how to set up your nutrition in a way that finally feels doable Tune in and find out how to make fat loss feel easier than ever. 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.

If you’ve hit menopause and suddenly nothing seems to work for fat loss anymore no matter how much cardio you do or how little you eat you’re not alone In this episode I break down exactly why traditional advice like just moving more and eating less tends to backfire during menopause and what actually works instead We talk about how hormonal shifts affect fat storage appetite and metabolism why your usual strategies may be setting you further back and the real reason it’s not your fault if things feel harder than they used to More importantly I share the three step framework we use with all our menopausal clients to help them lose stubborn fat build strength and feel confident in their bodies again If you’ve been spinning your wheels trying to figure out what’s going on or feel like your body is working against you this episode will give you a fresh perspective and a clear path forward Tune in and take the first step toward feeling like yourself again 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.

Think walking is better than running for fat loss because it burns more fat? You’re not alone, social media is full of that advice. But here’s the truth: the type of fuel you burn during a workout isn’t what determines whether you actually lose body fat. In this episode, I break down the science behind how different types of exercise impact fat loss, why “fat burning” workouts can be misleading, and what you should really focus on if your goal is to get lean and stay lean. I’ll walk you through the real differences between low intensity cardio, high intensity cardio, and resistance training, how each one fits into a long term fat loss plan, and the most common mistakes that slow people down. Whether you’re just starting your fitness journey or looking to break through a plateau, this episode will give you the clarity you need to train smarter and see results that last. Tune in now to find out what really works for fat loss. 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.

Heard of progressive overload but not quite sure what it actually means or how to use it to consistently build muscle? In this episode, I break down the science behind progressive overload and explain why it’s the foundation of real progress in the gym. Most people think it’s just about adding more weight, but the truth is, there are multiple ways to apply it and if you’re not doing it right, you might be spinning your wheels without even realizing it. I’ll walk you through what progressive overload really is, how to use it effectively, and the common mistakes that hold people back. Whether you’re a beginner or have been training for years, this episode will help you understand how to train with purpose and get the most out of every workout. Tune in now to learn how to make every set count. 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.

Have you ever heard that insulin resistance is the reason you cannot lose fat or that unless you fix your hormones first no diet or workout will work. In this episode I break down exactly why that is not true. You will learn what insulin really does in the body what insulin resistance actually means and why blaming your hormones might just be a distraction from the real issue. I also dive into the actual science around insulin fat loss and weight gain so you can stop falling for the myths cut through the noise and focus on what actually works. If you have ever felt stuck or confused by all the conflicting advice online this one is for you Tune in and let us clear this up once and for 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 I can't wait to hear your thoughts on this episode. Stay healthy and inspired.

Still feeling stuck no matter how many times you restart your fitness journey? In this episode I break down the three deeper reasons most people stay out of shape, even when they know what to do. We are not talking about calories or macros. We are talking about mindset, identity, and the habits that silently keep you stuck in the same cycle for months or even years. We talk about why relying on willpower never works long term, what it really means to become a healthy person from the inside out, and how chasing hacks and shortcuts might be the reason you keep spinning your wheels. I also share why trying to go it alone without support or structure usually leads to burnout, and what to focus on instead if you want lasting change. If you have ever felt frustrated with yourself for not being consistent or wondered why you can never seem to make progress stick, this episode will give you the perspective shift you need. Tune in and learn what it really takes to change for good. 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.

You have probably seen the viral clips that say it takes two minutes to eat a thousand calories and two hours to burn them off. Sounds dramatic, right? But here is the truth. That is not how fat loss works and that mindset is actually what keeps a lot of people stuck and frustrated In this episode I break down how your body really burns calories what actually makes up your total daily energy expenditure and why trying to out exercise your diet is one of the biggest mistakes you can make We talk about why your metabolism burns more calories at rest than during workouts how building muscle helps you stay lean long term and why seeing exercise as punishment for eating is not only wrong but harmful If you have ever felt like you need to train harder just to earn your food or you are confused about what burns the most calories this episode will change the way you think about fat loss Tune in and learn how to stop stressing about cardio and start focusing on what really works. 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.

Trying to stay in a calorie deficit but always feeling hungry, low on energy, or just burned out In this episode I break down three simple strategies to help you stick to a calorie deficit without feeling like you're suffering the whole time. We cover why cutting liquid calories can make a huge difference, how whole foods help regulate hunger better than processed ones even at the same calories, and why poor sleep might be the hidden reason your cravings and appetite feel out of control. You will walk away with practical tools you can start using today to make fat loss feel easier and more sustainable, without relying on restriction or willpower alone. Tune in and see what might be making your fat loss harder than it needs to be. 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 does it really look like to take care of your health during one of the hardest seasons of your life In this episode I sit down with Lowell, a high school educator and lifelong athlete who joined us at Fit for Life Academy while caring for his wife during chemotherapy. He opens up about how he prioritized his health while supporting her full time, the mindset shifts that helped him stay consistent, and why building sustainable habits was key to managing stress without guilt. We talk about emotional eating, navigating setbacks, how strength training helped him climb over thirteen hundred stairs for a cancer fundraiser, and how he redefined success without chasing perfection. If you have ever felt like life is too overwhelming to focus on your health, Lowell’s story will shift your perspective and remind you that taking care of yourself is not selfish. It is necessary. Tune in and hear how he found strength, resilience, and community when he needed it most. 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.

Does fat loss ever feel painfully slow like you are doing everything right but barely seeing results In this episode I explain why that slow progress is actually a good thing and how it sets you up for long term success. We break down the three biggest reasons fast fat loss usually backfires from unsustainable methods to muscle loss and rigid all or nothing thinking. I will also show you how a slower approach helps you build habits that stick feel more satisfied with your food and preserve your muscle as you lose fat. You will also learn what a realistic weekly fat loss rate looks like how to stay motivated when the scale moves slowly and why focusing on the big picture can change everything about your journey. If you have ever felt frustrated by the pace of your progress or wondered if slow fat loss is even working this episode is going to reframe everything for you Tune in and see why slow really is the way to go. 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.