If you’ve ever felt stuck, unsure whether to trim down or get stronger first, you’re not alone—I see so many people spinning their wheels for years because they’re unsure which direction to take.

So, here’s the deal: I’ll break down exactly how to figure out what’s best for you based on your body fat percentage, training experience, and personal goals.

Plus, I’ll cover the biggest mistakes people make when trying to lose fat or gain muscle—and why constantly switching back and forth is probably what’s holding you back.

By the end of this episode, you’ll have a clear plan and (finally) stop second-guessing yourself.

Sound good?

Download my FREE Nutrition for Fat Loss eBook:  https://www.Fit4lifeacademy.health/blueprint Join the Fit4Life Academy Facebook Page:  https://www.facebook.com/share/g/R6sjziWhTPTTVXfS/

Apply to work with us at Fit4Life Academy: https://www.fit4lifeacademy.health/?utm_source=libsyn&utm_medium=podcast

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/?promo=JOEYMUNOZ40&b=1040&utm_source=dr-joey-munoz&utm_medium=influencer&utm_campaign=reels

In this week's podcast episode, I break down the science of fat loss—not just the importance of a calorie deficit, but how your body actually processes and burns energy. 

We dive into what calories really are, how your body converts food into energy, and why understanding energy balance is crucial for sustainable weight loss. 

I also tackle common fat loss misconceptions, like whether hormones override calories, why eating "clean" doesn’t guarantee weight loss, and why some people think they’re in a deficit but aren’t seeing results. 

Plus, I give you a step-by-step guide to setting up your calories and macros, tracking progress effectively, and adjusting when needed—so you can lose fat without extreme diets or frustration. 

If you’ve ever been confused about fat loss or struggled to see results, this episode will give you the clarity you need.

Fit4Life Academy's Lean & Strong Challenge: https://www.fit4lifeacademy.health/challenge?utm_source=podcast&utm_medium=libsyn

Download my FREE Nutrition for Fat Loss eBook:  https://www.Fit4lifeacademy.health/blueprint Join the Fit4Life Academy Facebook Page:  https://www.facebook.com/share/g/R6sjziWhTPTTVXfS/

Apply to work with us at Fit4Life Academy: https://www.fit4lifeacademy.health/?utm_source=libsyn&utm_medium=podcast

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/?promo=JOEYMUNOZ40&b=1040&utm_source=dr-joey-munoz&utm_medium=influencer&utm_campaign=reels

I break down a science-backed, step-by-step exercise plan designed for those who have limited time but still want to lose fat effectively.

If you can’t spend hours in the gym because of work, family, or other responsibilities, this episode is for you.

I cover the role of exercise in fat loss, why resistance training should be your top priority, and how to incorporate high-intensity interval training (HIIT) and low-intensity cardio for maximum results. 

Plus, I outline a time-efficient, full-body workout routine that you can follow just three times a week, helping you build muscle, burn fat, and improve overall fitness.

If you're looking for an efficient and realistic approach to losing fat without spending hours in the gym, this episode is a must-listen.

Download my FREE Nutrition for Fat Loss eBook:  https://www.Fit4lifeacademy.health/blueprint Join the Fit4Life Academy Facebook Page:  https://www.facebook.com/share/g/R6sjziWhTPTTVXfS/

Apply to work with us at Fit4Life Academy: https://www.fit4lifeacademy.health/?utm_source=libsyn&utm_medium=podcast

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/?promo=JOEYMUNOZ40&b=1040&utm_source=dr-joey-munoz&utm_medium=influencer&utm_campaign=reels

In this week's podcast episode, I sit down with Dr. Allan Bacon to dive deep into nutrition and training strategies for optimizing muscle growth. 

We discuss why building muscle isn’t just about aesthetics—it plays a critical role in metabolic health, chronic disease prevention, and longevity. 

We break down key nutrition strategies for maximizing muscle gain, the importance of progressive overload in training, and why strength training is essential at any age—whether you’re 20 and want to get jacked or 80 and want to stay mobile and strong. 

Plus, we debunk common fitness myths, talk about the role of protein, calories, and macronutrient timing, and explore why building muscle makes fat loss easier in the long run. 

If you want actionable tips to build strength, improve body composition, and set yourself up for long-term health, this episode is packed with value.

Download my FREE Nutrition for Fat Loss eBook:  https://www.Fit4lifeacademy.health/blueprint Join the Fit4Life Academy Facebook Page:  https://www.facebook.com/share/g/R6sjziWhTPTTVXfS/

Apply to work with us at Fit4Life Academy: https://www.fit4lifeacademy.health/?utm_source=libsyn&utm_medium=podcast

Need Science-backed supplements, check out? Outworknutrition.com: Use code “Joey” at checkout for an exclusive discount off your 1st purchase!

Hungryroot: Use code JOEYMUNOZ40 for 40% off of your first order.

Follow Dr. Allan Bacon:https://www.instagram.com/drallanbacon/

In this week's podcast episode, I break down the hierarchy of importance for fat loss nutrition to help you focus on what truly matters.

There’s a lot of confusion in the nutrition world, but I simplify it by ranking the key factors in order of priority.

We dive into why energy balance is the foundation of fat loss, how food choices impact hunger and satiety, and the role of nutrient timing in making weight loss easier.

I also cover the importance of environment, how your surroundings influence your eating habits, and why supplements should be the last thing on your list.

If you’ve ever felt overwhelmed by conflicting nutrition advice, this episode will give you clarity on where to focus your efforts for sustainable fat loss.

Download my FREE Nutrition for Fat Loss eBook:  https://www.Fit4lifeacademy.health/blueprint Join the Fit4Life Academy Facebook Page:  https://www.facebook.com/share/g/R6sjziWhTPTTVXfS/

Apply to work with us at Fit4Life Academy: https://www.fit4lifeacademy.health/?utm_source=libsyn&utm_medium=podcast

Need Science-backed supplements, check out? Outworknutrition.com: Use code “Joey” at checkout for an exclusive discount off your 1st purchase!

Hungryroot: Use code JOEYMUNOZ40 for 40% off of your first order.

In this week's podcast episode, I sit down with Natalia Melo to talk about the reality of balancing fitness, motherhood, and life after competing at the highest level.

From winning Miss Olympia to navigating the challenges of sustainable health, Natalia shares what she wishes she had known earlier. 

We dive into why bodybuilding isn’t always the healthiest pursuit, how becoming a mom reshaped her approach to fitness, and why most people overcomplicate nutrition when simple strategies work best.

Natalia keeps it real about staying fit while still enjoying life—including a glass of wine now and then!

If you’ve ever struggled with finding balance in your fitness journey, this episode is a must-listen.

Follow Nathalia Melo:https://www.instagram.com/nathaliamelofit/

Download my FREE Nutrition for Fat Loss eBook:  https://www.Fit4lifeacademy.health/blueprint Join the Fit4Life Academy Facebook Page:  https://www.facebook.com/share/g/R6sjziWhTPTTVXfS/

Apply to work with us at Fit4Life Academy: https://www.fit4lifeacademy.health/?utm_source=libsyn&utm_medium=podcast

Need Science-backed supplements, check out? Outworknutrition.com: Use code “Joey” at checkout for an exclusive discount off your 1st purchase!

Hungryroot: Use code JOEYMUNOZ40 for 40% off of your first order.

In this week's podcast episode, I dive into the hidden truth about consistency and why so many people struggle to stay on track with their health and fitness goals.

We often think lack of discipline is the problem, but the real issue is failing to shift our identity into someone who naturally prioritizes healthy habits. 

I break down why restrictive plans lead to failure, how perfectionism sabotages long-term success, and the key mindset shifts that make consistency effortless.

Plus, I reveal how accountability, small wins, and having a strong "why" are the foundation for lasting change. If you've ever felt stuck in a cycle of progress and setbacks, this episode will give you the clarity and tools to break free.

Download my FREE Nutrition for Fat Loss eBook:  https://www.Fit4lifeacademy.health/blueprint Join the Fit4Life Academy Facebook Page:  https://www.facebook.com/share/g/R6sjziWhTPTTVXfS/

Apply to work with us at Fit4Life Academy: https://www.fit4lifeacademy.health/?utm_source=libsyn&utm_medium=podcast

Need Science-backed supplements, check out? Outworknutrition.com: Use code “Joey” at checkout for an exclusive discount off your 1st purchase!

Hungryroot: Use code JOEYMUNOZ40 for 40% off of your first order.

In this week's podcast episode, I tackle the frustration many people feel with slow fat loss and explain why it’s actually the best approach for lasting success.

I dive into why slow and steady fat loss helps you keep the weight off for good, how crash diets and quick fixes set you up for failure, and the surprising benefits of preserving muscle and improving body composition when you take your time.

If you’ve been feeling stuck or impatient with your progress, this episode will give you a fresh perspective on why patience and consistency are the ultimate tools for achieving your goals

Download my FREE Nutrition for Fat Loss eBook:  https://www.Fit4lifeacademy.health/blueprint Join the Fit4Life Academy Facebook Page:  https://www.facebook.com/share/g/R6sjziWhTPTTVXfS/

Apply to work with us at Fit4Life Academy: https://www.fit4lifeacademy.health/?utm_source=libsyn&utm_medium=podcast

Need Science-backed supplements, check out? Outworknutrition.com: Use code “Joey” at checkout for an exclusive discount off your 1st purchase!

Hungryroot: Use code JOEYMUNOZ40 for 40% off of your first order.

In this week's podcast episode, I share three underrated habits to help you achieve fat loss that’s not only successful but also sustainable and enjoyable—just in time for the new year!

We dive into why tracking metrics like weight, steps, and food intake can transform your consistency, the unexciting but effective power of meal planning and prep, and how to strike the perfect balance between enjoying your favorite foods and meeting your nutritional goals.

These simple habits can have a big impact on your progress. If you’re ready to kick off the year on the right foot, don’t miss this episode!

Shred the New Year 21 Day Fat Loss Challengehttps://www.fit4lifeacademy.health/challenge?utm_source=libsyn&utm_medium=podcast

Download my FREE Nutrition for Fat Loss eBook:  https://www.Fit4lifeacademy.health/blueprint Join the Fit4Life Academy Facebook Page:  https://www.facebook.com/share/g/R6sjziWhTPTTVXfS/

Apply to work with us at Fit4Life Academy: https://www.fit4lifeacademy.health/?utm_source=libsyn&utm_medium=podcast

Need Science-backed supplements, check out? Outworknutrition.com: Use code “Joey” at checkout for an exclusive discount off your 1st purchase!

In this week's podcast episode, I tackle one of the most common fitness questions: Should you cut or bulk?

Deciding whether to focus on getting leaner or building muscle can be tricky, whether you're just starting out or have been training for a while.

I break down how to align your choice with your goals, the importance of considering your current lifestyle and timing, and practical tips to succeed in either phase.

From setting realistic timelines to prioritizing a healthy diet and purposeful training, this episode will give you the clarity and confidence to move forward in your fitness journey.

Shred the New Year 21 Day Fat Loss Challenge

https://www.fit4lifeacademy.health/challenge?utm_source=libsyn&utm_medium=podcast

Download my FREE Nutrition for Fat Loss eBook:  https://www.Fit4lifeacademy.health/blueprint Join the Fit4Life Academy Facebook Page:  https://www.facebook.com/share/g/R6sjziWhTPTTVXfS/

Apply to work with us at Fit4Life Academy: https://www.fit4lifeacademy.health/?utm_source=libsyn&utm_medium=podcast

Need Science-backed supplements, check out? Outworknutrition.com: Use code “Joey” at checkout for an exclusive discount off your 1st purchase!