Ever wonder why fat loss feels harder during perimenopause, or whether glucose spikes from fruit are something you should worry about if you are not diabetic?

In this Q and A episode, I answer three important questions that come up all the time.

We start with how perimenopause affects fat loss, and what you can actually do about stubborn belly fat when hormones are shifting, sleep is disrupted, and muscle loss starts to pick up.

Then we talk about fiber, what it actually does for your health, and how to hit your daily target without overthinking it.

And finally, I get into the truth about blood sugar spikes and continuous glucose monitors for non diabetics, and why most of the content you see online about them is just noise.

If you have ever felt overwhelmed by conflicting advice or confused about what actually matters, this episode is going to clear a lot up for you.

Tune in and let me know if you want to hear more episodes like this one.

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.

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.

Everyone says you need to “eat healthy” but what does that actually mean? And more importantly… how do you do it in a way that’s sustainable?

In this episode, I break down the five core principles of a healthy and sustainable diet without the fads, extremes, or rigid food rules. We’ll talk about why most diets fail to meet basic nutritional needs, how to regulate hunger without relying on willpower, and why enjoying the way you eat is essential if you want long-term success.

We’ll also cover how to align your diet with your specific goals whether it’s fat loss, muscle gain, or just better health and why building a flexible sustainable approach is the key to actually sticking with it.

If you’ve ever felt overwhelmed trying to figure out what “healthy eating” really looks like or you’ve been stuck in the cycle of losing weight and regaining it this episode will give you clarity and a framework that actually works.

Tune in. You might realize it’s not about more discipline. It’s about a better strategy.

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.

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.

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.