Welcome to The Dr. Joey Munoz Show, the ultimate podcast for anyone looking to improve their health, nutrition, and fitness. As a leading health expert, Dr. Joey Munoz will not only share his extensive knowledge on different health-related subjects, like nutrition and resistance training, but will also interview other experts in various health-related fields. From health coaches and personal trainers to doctors and researchers, Dr. Munoz will bring in a diverse range of guests who will share their unique perspectives and insights on how to achieve optimal health. This podcast covers a range of topics, including weight loss, exercise, disease prevention, mental health, and more. Join us for engaging conversations, practical advice, and expert tips that will help you live your best life. Whether you're a seasoned fitness enthusiast or just starting on your health journey, The Dr. Joey Munoz Show has something for everyone.
📥 Download my FREE Weight Loss Guide: https://strongstandard.com/freebies/blueprint/ 🚀 Ready for expert coaching? Schedule a call: https://strongstandard.com/schedule-call/?utm_source=libsyn&utm_medium=podcast If you're over 40 and it feels like nothing works anymore, you're not broken. Your body has changed, and that means your approach needs to change too. In this episode I break down exactly why fat loss gets harder as we age (hormonal shifts, muscle loss, a slower metabolism) and what to actually do about it. Spoiler: it's not about eating less and doing more cardio. Here's what I cover: Why testosterone and estrogen changes after 30 and 40 directly impact how your body stores fat and builds muscle Why "weight loss" and "fat loss" are not the same thing, and why chasing the number on the scale can backfire The exact training variables that actually build muscle (volume, exercise selection, range of motion, intensity, and progressive overload) Why lifting weights doesn't automatically mean you're building muscle The nutrition foundation you need before any diet or calorie tracking will work How to calculate your protein needs and set a sustainable calorie deficit that doesn't sacrifice muscle Why perfection isn't the goal, and how to make your nutrition actually enjoyable long term If you're tired of feeling stuck and want a strategy built for how your body actually works after 40, this episode is for you. Want personalized help with this? Head over to strongstandard.com and submit an application. We'll hop on a call to talk about your goals and see if we're a good fit to work together.
📥 Download my FREE Meal Prep Guide (recipes + step-by-step breakdown): https://strongstandard.com/freebies/blueprint/ 🚀 Ready for expert coaching? Schedule a call: https://strongstandard.com/schedule-call/?utm_source=libsyn&utm_medium=podcast Here's what we cover: Why cramming all your sets into one session tanks your performance How muscle protein synthesis works and why it matters for your training split The 1995 McDougall study that changed how we think about training frequency What a large-scale meta-analysis says about training once vs. twice per week The exact training structure I recommend for busy professionals The short answer: training each muscle twice per week is going to get you significantly better results than once a week. And the research is very clear on this. If you're a busy professional with limited time, this episode is especially for you because it's not about training more. It's about training smarter.
📥 Download my FREE Meal Prep Guide (recipes + step-by-step breakdown): https://strongstandard.com/freebies/meal-prep/?utm_source=youtube 🚀 Ready for expert coaching? Schedule a call: https://strongstandard.com/schedule-call/?utm_source=youtube Most people quit meal prep by Wednesday — not because of willpower, but because the system is wrong. In this episode, I'm sharing the exact "lazy meal prep" framework I use to keep my nutrition on track without spending all Sunday in the kitchen. It takes 2 hours max, never gets boring, and doesn't require cooking the same thing every single day. Here's what we cover: What a complete meal actually looks like (3 simple components) How to shop for the week in under 15 minutes Cooking methods that let you prep everything in 1 hour or less Sauce + seasoning tricks that make the same ingredients taste different every day The "Mix & Match Method" — the simplest way to add variety without extra work This is the system I've used with over 1,000 clients to help busy people over 40 lose fat consistently, without obsessing over food all week.
Download my FREE Nutrition for Fat Loss eBook: https://strongstandard.com/freebies/blueprint/ Apply to work with us at Strong Standard: https://strongstandard.com/schedule-call/?utm_source=libsyn&utm_medium=podcast I have a friend in his early 40s. Successful business, great marriage, involved dad, respected in his community. By every measure, the guy has his life figured out. He's also lost 60 pounds three times. And gained it all back every single time. When I asked him why, his answer was honest: "I just don't care enough when I'm a little heavier. It doesn't really bother me." That's exactly the problem. After working with over 1,000 clients, I can tell you that most people who struggle to stay consistent don't have a plan problem. They have a why problem. Their goal is too small, too selfish, and too easy to abandon when life gets hard. In this episode I share the three questions I ask every client who can't keep the weight off, and why the answer to those questions matters more than any nutrition strategy or workout program I could ever give you. What you'll learn: Why outcome-based goals like "lose 20 pounds" almost always fail long term The difference between a selfish why and a legacy why The three questions that help you build a why strong enough to survive real life Why I still hit my three workouts a week during one of the hardest stretches of my life
Join our 21 Day Challenge: https://strongstandard.com/21-day-challenge/?utm_source=nate+podcast Download my FREE Nutrition for Fat Loss eBook: https://strongstandard.com/freebies/blueprint/ Apply to work with us at Strong Standard: https://strongstandard.com/schedule-call/?utm_source=libsyn&utm_medium=podcast Nate Waldron grew up obese. For 30 years, he gained weight, lost it, and gained it all back — running marathons, trying workout DVDs, hiding in the dark so no one could see him exercise. Nothing stuck. Two years ago, he joined Strong Standard. Today, he's down over 45 lbs, running faster than ever, and for the first time in his life, took his shirt off in public. This episode is for you if you've been stuck in the same cycle and feel like there's no way out. In this conversation, I sit down with Nate Waldron, one of our longest-standing community members, to break down: Why cardio alone keeps you trapped in the yo-yo dieting cycle How building muscle gave Nate the flexibility to eat ice cream guilt-free and still stay lean The psychology behind scarcity eating and how Nate learned to manage it Why tracking your food doesn't have to feel like punishment How Nate used a personal vision (not just a weight goal) to stay consistent for 2+ years The mindset shift that turned fitness into confidence as a husband, father, and coach Why quiet confidence matters more than visible abs Nate isn't a fitness influencer. He's a busy IT professional, executive coach, and father of four who finally found what actually works, and he breaks it all down here.
Find your WHY with Gary (for FREE): https://go.whyinstitute.com/joeymunoz Download my FREE Nutrition for Fat Loss eBook: https://strongstandard.com/freebies/blueprint/ Apply to work with us at Strong Standard: https://strongstandard.com/schedule-call/?utm_source=libsyn&utm_medium=podcast I sat down with my good friend Dr. Gary Sanchez, founder of The Why Institute and creator of the YOS (Why Operating System), for one of the most personally valuable conversations I've had on this podcast. Gary spent 20 years as a dentist trying to grow his practice by being the best at what he did. It didn't work. Not until he discovered his why and completely changed how he talked about what he does did everything shift. In this episode, we get into the framework he built to help people discover not just their why, but how they operate and what they naturally deliver. Gary actually walks through my own results live, and honestly, hearing it out loud gave me more clarity on how I show up in my business and my relationships than I expected. We also get into something I've been working through myself: how to build a message and brand around what you believe , not just what you do , and why that difference is everything when it comes to attracting the right people. If you've ever felt like you knew yourself but couldn't quite articulate it, this one's for you. Links: Get your free Why Discovery → [link in show notes]
Download my FREE Nutrition for Fat Loss eBook: https://strongstandard.com/freebies/blueprint/ Apply to work with us at Strong Standard: https://strongstandard.com/schedule-call/?utm_source=libsyn&utm_medium=podcast If you keep ending up elbow deep in a bag of chips by 9 PM no matter how hard you try to stop, this episode is for you. I break down why trying to eliminate nighttime snacking cold turkey actually backfires, and I share 3 science-backed strategies to help you reduce it without feeling restricted. Here's what you'll learn: Why telling yourself you can't snack makes you crave it more How eating more earlier in the day kills nighttime cravings How to replace your go-to snacks with smarter options you'll actually enjoy Why pre-portioning your snacks changes everything You don't need more willpower. You need a better strategy.
Download my FREE Nutrition for Fat Loss eBook: https://strongstandard.com/freebies/blueprint/ Apply to work with us at Strong Standard: https://strongstandard.com/schedule-call/?utm_source=libsyn&utm_medium=podcast I've been recommending calorie tracking for years. But here's the truth: for many people, it's the exact reason they keep gaining the weight back. In this episode, I break down the hidden cycle that keeps fitness-minded people stuck, and what to actually focus on instead. In this episode: Why calorie tracking works short-term but fails long-term for most people The overreliance problem: what happens when tracking replaces real habits Research on calorie tracking, food anxiety, and rigid diet mindsets My "tracking as a temporary tool" philosophy (and the budgeting analogy that changed how my clients think about food) The exact roadmap we use with clients: foundational phase, fat loss phase, and lifestyle phase How to transition OFF calorie tracking gradually without regaining weight The 80/20 rule we teach every client for long-term sustainability
Download my FREE Nutrition for Fat Loss eBook: https://strongstandard.com/freebies/blueprint/ Apply to work with us at Strong Standard: https://strongstandard.com/schedule-call/?utm_source=libsyn&utm_medium=podcast Do you eat perfectly healthy Monday through Friday, only to completely fall off track every weekend? You're not alone, and it's probably not a willpower problem. In this episode, I break down the real reason your diet keeps failing on the weekends: the restriction-reward cycle . When your weekday eating is too rigid and joyless, the weekend becomes a psychological escape valve, and no amount of discipline will fix that. In this episode I cover: What the restriction-reward cycle is and why you might be stuck in it Why eating "too clean" during the week is actually making your weekends worse How black-and-white thinking around food sabotages your long-term consistency Why the gap between how you eat on weekdays vs. weekends is the real issue How to build flexibility into your diet 7 days a week without losing progress The 80/20 rule and how to actually apply it to your eating habits Calorie banking: how to plan ahead for big meals or nights out How to set smart limits around alcohol and dining out without feeling restricted Why being more flexible during the week is the key to staying consistent on weekends If you've been caught in the cycle of restricting all week and then binging on the weekends, this episode is for you. Progress doesn't have to mean perfection, and sustainability is always the goal.
Download my FREE Nutrition for Fat Loss eBook: https://strongstandard.com/freebies/blueprint/ Apply to work with us at Strong Standard: https://strongstandard.com/schedule-call/?utm_source=libsyn&utm_medium=podcast If you're over 40 and feel like weight loss is getting harder no matter what you do, this episode is for you. The truth is: weight loss isn't the goal, and chasing it might be the exact reason you keep spinning your wheels. In this episode, I break down what's actually happening in your body after 40, why eating less and doing more cardio tends to backfire, and what you should be focusing on instead to lose fat and keep it off for good. Here's what we cover: - Why the scale is a misleading scorecard (and what to track instead) - How muscle loss after 30 quietly slows your metabolism - Why crash dieting and cardio-heavy programs accelerate the problem - The two levers you actually need to pull: resistance training + smart nutrition - Key training variables: intensity, progressive overload, range of motion, and volume - How much protein you need and what rate of weight loss is actually sustainable This isn't about losing weight fast. It's about improving your body composition in a way that's sustainable, healthy, and doesn't leave you feeling like you have to starve yourself to see results.
Download my FREE Nutrition for Fat Loss eBook: https://strongstandard.com/freebies/blueprint/ Apply to work with us at Strong Standard: https://strongstandard.com/schedule-call/?utm_source=libsyn&utm_medium=podcast Would you imagine never having to go on a diet again and still losing fat, building muscle, and feeling your best? That's exactly what the Flexible Fuel Method makes possible. In this episode, I'm breaking down the 3-pillar nutrition framework I built to help you ditch diets for good and finally build a way of eating that actually lasts. Here's what we're covering: Why every diet you've tried was designed to fail from the start The 6 nutrition habits that drive the majority of fat loss and body composition results How to calibrate your calories without tracking forever And how to build real flexibility into your plan so life never derails your progress again This isn't about cutting carbs, eating clean, or white-knuckling through social situations. It's about building a sustainable way of eating that fits your lifestyle and that you can keep doing for the rest of your life. If nutrition has always felt like a battle, this episode is the reset you need.
Download my FREE Nutrition for Fat Loss eBook: https://strongstandard.com/freebies/blueprint/ Apply to work with us at Strong Standard: https://strongstandard.com/schedule-call/?utm_source=libsyn&utm_medium=podcast In this episode, I sit down again with my postdoctoral mentor and longtime friend Dr. Mike Ormsby, full professor at Florida State University, for a conversation that goes way beyond the science. We talk about what balance actually looks like when you're a parent, a professional, and someone who refuses to let fitness fall off. Spoiler: it's not what most people think. Mike breaks down how he structures his training around a busy schedule, why consistency over perfection is the only approach that actually works long-term, and what the research says about exercise snacks for people who feel like they have zero time. We also get into something I don't talk about enough. Communication. Why so many experts with incredible knowledge completely fail at getting their message across, how Mike went from avoiding the camera to going all in on science communication, and why translating complex research into practical advice is one of the most important things we can do in this industry. If you've ever felt like you don't have enough time to train, struggle with all-or-nothing thinking, or you're sitting on knowledge or a skill you've been too afraid to share, this one's for you.
Download my FREE Nutrition for Fat Loss eBook: https://strongstandard.com/freebies/blueprint/ Apply to work with us at Strong Standard: https://strongstandard.com/schedule-call/?utm_source=libsyn&utm_medium=podcast Millions of people are taking GLP-1 medications like Ozempic and Mounjaro, and the weight loss results speak for themselves. But there's a critical conversation most people aren't having: what's actually happening to your muscle while the scale goes down. In this episode, I break down exactly what the research shows about lean mass loss on semaglutide and tirzepatide, why it matters far more than most people realize, and what you need to do right now to protect your results long-term. What you'll learn: How GLP-1 medications actually work in your body What the STEP and SURMOUNT trials reveal about muscle loss Why losing muscle slows your metabolism and sets you up for weight regain The #1 most evidence-based strategy to preserve muscle during weight loss How much protein you actually need, and why GLP-1s make this harder Why slow weight loss beats fast weight loss, even on medication The real reason 66% of people regain weight within a year of stopping GLP-1s GLP-1s are a legitimate and powerful tool. But without the right plan in place, you risk losing the wrong kind of weight and ending up worse off than when you started.
Download my FREE Nutrition for Fat Loss eBook: https://strongstandard.com/freebies/blueprint/ Apply to work with us at Strong Standard: https://strongstandard.com/schedule-call/?utm_source=libsyn&utm_medium=podcast Most people think becoming an online coach is about getting clients. The truth? It starts way before that. In this episode, I sit down with Cody McBroom, founder of Tailored Coaching Method, to talk about what it actually takes to build a sustainable, credible online coaching business in today's fitness landscape. Cody has been in the trenches for over 16 years as a coach and 8+ years running his business. He breaks down the real mistakes coaches make, the systems he uses to retain clients, and why most mentorships in this space are selling you something they've never actually built. What you'll learn in this episode: Why your coaching skills have to come before your marketing The 5 Rs framework Cody uses to build a business that retains clients How to stand out in an oversaturated online coaching market What it really looks like to build a business with integrity when things get hard Why Cody sat on a business idea for 7 years before launching it (and why that was the right move) Whether you're just starting out as a coach or you've been at it for years and feel stuck, this episode will give you a real, no-BS perspective on what separates coaches who make it from those who don't.
Download my FREE Nutrition for Fat Loss eBook: https://strongstandard.com/freebies/blueprint/ Apply to work with us at Strong Standard: https://strongstandard.com/schedule-call/?utm_source=libsyn&utm_medium=podcast If you're over 40, busy, and still trying to figure out how to build muscle without living in the gym, this is the video you've been waiting for. Most people think more days equals more gains. But the research tells a completely different story. 10 hard sets per muscle per week is all you need to get close to your maximum potential for muscle growth, and you can fit that into just 3 days a week. In this video, I'm giving you my complete, science-backed 3-day full-body program built specifically for busy professionals. No isolation work, no fluff, just 4 compound movements per session, a smart superset structure that keeps every workout under 60 minutes, and a progression system that guarantees you keep making gains week after week. I'll walk you through exactly which exercises to do, how many reps and sets, how to structure your rest periods, when to add weight, and the 3 mistakes I see people make that quietly kill their progress on programs like this. No guesswork. No wasted time. Just 3 days a week and a plan that actually works.
Download my FREE Nutrition for Fat Loss eBook: https://strongstandard.com/freebies/blueprint/ Apply to work with us at Strong Standard: https://strongstandard.com/schedule-call/?utm_source=libsyn&utm_medium=podcast In this episode, I sit down with Michael J. Lopez, former Managing Director at Ernst & Young and KPMG, consultant, keynote speaker, and author of Change: Six Science-Backed Strategies to Transform Your Brain, Body, and Behavior, to break down why change is so hard and what it actually takes to make it stick. We get into the neuroscience of habit change, why your brain is working against you, and the real reason most people quit before they see results.
Download my FREE Nutrition for Fat Loss eBook: https://strongstandard.com/freebies/blueprint/ Apply to work with us at Strong Standard: https://strongstandard.com/schedule-call/?utm_source=libsyn&utm_medium=podcast
Download my FREE Nutrition for Fat Loss eBook: https://strongstandard.com/freebies/blueprint/ Apply to work with us at Strong Standard: https://strongstandard.com/schedule-call/?utm_source=libsyn&utm_medium=podcast Have you tried every diet out there, keto, paleo, Whole30, only to end up back at square one? You're not broken, and your metabolism isn't the problem. In this episode, Dr. Joey Munoz breaks down the real reason diets fail long-term and introduces the 3-pillar framework he uses with his clients at Fit for Life Academy to create lasting results. You'll learn why restrictive diets almost always fail long-term, why understanding the "why" behind your nutrition beats following rigid rules every time, and how shifting your focus from outcomes to habits is the real key to sustainable weight loss. If you're a busy professional who's tired of starting over every few months, this episode will completely change how you think about food, discipline, and what it actually takes to get healthy for good.
Download my FREE Nutrition for Fat Loss eBook: https://strongstandard.com/freebies/blueprint/ Apply to work with us at Strong Standard: https://strongstandard.com/schedule-call/?utm_source=libsyn&utm_medium=podcast If you want to lose 20 pounds in the next 90 days without starving yourself, losing muscle, or gaining the weight back later, in this episode I walk through a simple step-by-step framework you can actually follow . This episode breaks down the exact 5-step system for sustainable fat loss that I use with clients. The goal is to lose fat aggressively enough to see real progress, while still protecting muscle mass and keeping your metabolism healthy. Instead of relying on crash diets or extreme training plans, the focus is on science-based strategies that fit real life so the results are not only effective but sustainable long term. In this episode, I explain: • How to calculate your true maintenance calories • How to create the right calorie deficit without starving yourself • The training strategy that helps maximize fat loss while preserving muscle • Why daily movement and step count matter more than most people think • How to structure your protein, fiber, and meals to control hunger and improve satiety • The weekly measurement system that ensures you keep making progress • What to do when fat loss inevitably slows down I also explain why most crash diets fail, how muscle loss affects your metabolism, and why a 90-day fat loss phase should be treated as a proof of concept for the habits you'll maintain long term . If your goal is to lose fat, get stronger, and build habits that actually last, this episode walks through the exact process step by step.
Download my FREE Nutrition for Fat Loss eBook: https://strongstandard.com/freebies/blueprint/ Apply to work with us at Strong Standard: https://strongstandard.com/schedule-call/?utm_source=libsyn&utm_medium=podcast Follow Don Saladino: https://www.instagram.com/donsaladino/ In this episode, I sit down with renowned performance coach Don Saladino to talk about what it really takes to build success, both in fitness and in business. Don shares the story of how he got started in the industry, from a young athlete dealing with hearing and speech challenges to building multiple training businesses and working with some of the biggest names in Hollywood. Along the way, we dive into the realities behind entrepreneurship, the setbacks that shaped his career, and why resilience is often the most important skill you can develop. We also explore how success in one area of life doesn't always translate into success with health and fitness. Don explains why even highly driven professionals can struggle with consistency when it comes to training, and how identifying your own behavioral patterns can make a huge difference in long-term progress. The conversation goes beyond workouts and nutrition. We talk about parenting, leading by example with your health, and how habits around fitness can influence the people around you, especially your family. We also discuss the evolution of the fitness industry, the rise of social media education, and why applying knowledge in the real world matters far more than simply repeating what the science says. This episode is a deep conversation about discipline, responsibility, and building a life that aligns with your values, both inside and outside the gym. If you're interested in fitness, entrepreneurship, and the mindset required to stay consistent over the long term, this is a conversation you won't want to miss.
