The Dr. Joey Munoz Show

📥 Download my FREE Meal Prep Guide: https://strongstandard.com/freebies/meal-prep/

🚀 Ready for expert coaching? Schedule a call: https://strongstandard.com/schedule-call/?utm_source=libsyn&utm_medium=podcast

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https://www.Instagram.com/@dr.joeymunoz

Despite having a PhD in nutrition, I've gotten a lot of things wrong about nutrition. In this episode, I break down the 5 biggest nutrition myths I used to believe, what the research actually shows, and what you should focus on instead for fat loss and muscle growth.

We cover:

• Does eating small, frequent meals boost your metabolism?
• Is a low-carb diet better for fat loss because it keeps insulin low?
• Does fasting or fasted cardio burn more fat?
• Do you need protein within 30 minutes after your workout (the anabolic window)?
• Is organic food actually healthier than conventional food?

If you want to lose body fat, build muscle, and stop getting confused by what you see online, this episode gives you the science behind what actually works.

📥 Download my FREE Meal Prep Guide: https://strongstandard.com/freebies/meal-prep/

🚀 Ready for expert coaching? Schedule a call: https://strongstandard.com/schedule-call/?utm_source=libsyn&utm_medium=podcast

Follow me on all socials:

https://www.Instagram.com/@dr.joeymunoz

What if nutrition was simpler than social media makes it seem? In this episode, I sit down with my friend E.C. Synkowski, founder of Optimize Me Nutrition, creator of the 800 Gram Challenge, and author of A Good Nutrition Book, to break down the evidence-based principles that actually drive results.

We talk about overcoming restrictive eating, knowing when enough is enough with tracking, why your home food environment matters, why exercise is the best predictor of keeping weight off, and E.C.'s 3 Pillars Method for getting started. I also share a bit of my own story, from being an overweight kid to extreme dieting and finally finding balance.

E.C. is one of the few people in this space I fully endorse. Make sure to check out her work:

📘 A Good Nutrition Book on Amazon (look for E.C. Synkowski as the author, there are copycat versions)

📱 @optimizemenutrition

If you enjoyed this episode, please leave a review. It truly helps the show, and I'll keep asking until you do!

📥 Download my FREE Meal Prep Guide: https://strongstandard.com/freebies/meal-prep/

🚀 Ready for expert coaching? Schedule a call: https://strongstandard.com/schedule-call/?utm_source=libsyn&utm_medium=podcast

Follow me on all socials:

https://www.Instagram.com/@dr.joeymunoz

Most "healthy" foods the diet industry sells you are just highly processed foods with great marketing. In this episode, I'm breaking down the 5 foods I eat almost every single day as a Nutrition PhD to stay lean, strong, and healthy, and why I recommend you eat them too. Every food on this list had to pass my 4-rule test: 1. High in protein or fiber (to help regulate hunger) 2. Minimally processed, primarily whole foods 3. Affordable and accessible to everybody 4. Easy and versatile, with little to no prep time For each one, I cover what it is, what it does in your body, what the research actually shows, and simple ways to add it to your day-to-day diet. The fifth food might surprise you.

📥 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

Follow me on all socials:

https://www.Instagram.com/@dr.joeymunoz

I've coached over 1,000 clients in the last five years, and the ones who lose weight and actually keep it off never approach it as a "diet." In this episode, I break down why diets always fail (and it's not a willpower problem), the one identity shift that separates people who keep the weight off from those who regain it, and the exact daily behaviors that drive real, lasting fat loss.

You'll learn:

Why every diet is designed to fail from the start, and why "falling off" your diet isn't actually the problem

How to stop thinking about food as good vs. bad and build a flexible, sustainable approach instead

The identity shift that makes healthy habits automatic instead of something you have to force

Exactly what to focus on: protein and fiber at every meal, strength training 3x/week, daily steps, tracking your metrics, and the 80/20 rule for flexibility

By the end, you'll understand exactly what to do so you never have to go on another diet again.

📥 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

Follow me on all socials:

https://www.Instagram.com/@dr.joeymunoz

Weight loss is hard enough already, and the last thing you need is contradicting information online making it harder. In this episode, I'm breaking down 3 of the most common weight loss myths that might be stopping you from reaching your fat loss goals, where they came from, what the research actually says, and what to focus on instead.

By the end of this video, you'll know exactly what matters for fat loss and what doesn't.

📥 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

Follow me on all socials:

https://www.Instagram.com/@dr.joeymunoz

Connect with Cody:

https://www.instagram.com/codymcbroom

Most people think they need more discipline. What they actually need is a system that doesn't require willpower in the first place.

In this episode I sit down with Cody McBroom, founder of Tailored Coaching Method and host of the Choose Hard podcast (5M+ downloads), to break down what actually creates lasting behavior change in fitness and nutrition clients. This isn't another conversation about macros or programming. It's about the identity and belief work that separates people who transform permanently from people who yo-yo forever.

*We get into:*

* Why "I just need to be more disciplined" is almost never the real problem * The if/then method that removes willpower from the equation completely * How to "borrow self belief" from your coach when you don't have your own yet * Why identity change, not motivation, is what makes results stick * How your core values quietly shape every habit you either keep or break * The boundaries most people are too scared to set, and why that's costing them progress * Why coaches who blame their clients are missing their own job

If you've tried every diet and every program and still can't stay consistent, this episode explains why, and what actually works instead.

Cody also talks about his new Behavior Change Specialist certification for coaches, launching January 2027. Free waitlist and a free masterclass on his check-in system at onlinecoachingcert.com, no spam.

If this episode gave you value, leave a review. It's the biggest thing you can do to support the show.

📥 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

Today I'm sharing seven boring habits that will completely transform your health and your body if you do them consistently. None of them are exciting, and that's exactly why they work. The health and wellness space is full of shiny new objects, but the truth is the basic fundamentals are what actually move the needle.

If you implement these consistently, you'll reduce your risk of chronic disease, make it easier to lose fat and build muscle, and improve the way your body looks and feels.

In this episode I break down:

1. Why strength training 3x per week is enough for health benefits
2. How to build a sleep routine that actually sticks
3. Why 8,000 steps a day cuts your risk of all cause mortality
4. The exact protein and fiber breakfast formula I use
5. My simple approach to meal prep (no color coded containers required)
6. Why tracking your metrics creates the awareness you need to improve
7. The one habit almost nobody does that changes your mindset completely

Pick one or two of these to start with, stay consistent for a couple of weeks, then layer in more. Over a month or two you'll be doing all seven.

If you're ready to get real help and support with your health and fitness, head over to strongstandard.com and apply for coaching. We'll reach out to see how we can help you.

📥 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

I'm breaking down the biggest problem I see in the health and wellness industry right now, and it's costing people thousands of dollars while leaving them with zero results.

I recently started working with a new client, a 69-year-old nurse who had already spent thousands of dollars with a "credentialed" wellness provider before coming to us. She got a list of 100 supplements, liver cleanses, and detox protocols. She saw no weight loss and no improvement in her health.

In this episode I share the exact 4-step playbook that scammers in the wellness space use over and over again:

1. They make you feel broken
2. They discredit real science
3. They use complex language to sound like an authority
4. They filter feedback so only the success stories get seen

I also explain what my client actually needed to see real progress, and the 3 things anyone actually needs to succeed with health, fitness, and nutrition: the right strategy, real education, and consistent accountability.

If you have felt confused by conflicting health advice online, or you have been told there is something uniquely wrong with your body that is stopping you from losing weight, this episode is for you.

📥 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.