Would you like to be about 10-20 lbs leaner? 

If so, today’s episode shares the beginning step my housemates have chosen to do in order to begin working toward their own goal of dropping about 10 lbs of bodyfat over the next few months. 

In this episode, we cover:

-The 3 primary drivers of body composition changes (lose fat, maintain/gain muscle)

-Why picking 1 step at a time will get you results faster (and keep them for longer!)

-Why higher protein diets kick-ass for any body composition goal

-How my housemates are simplifying their mealtime strategy

-A simple, daily protein goal nearly all of us can utilize

I hope that you can draw some ideas and inspiration from this case study!

Thanks for tuning in!

Motivation is one of the most powerful forces on the planet. 

However, it’s more of a fickle lover than Taylor Swift’s boyfriend in her song “We Are Never Ever Getting Back Together.”

Motivation goes up and down, in and out, comes and goes. 

It’s charming, useful, and get’s shit done WHEN it’s around… BUT it’s unreliable at best (like that Ex your friends TRIED to warn you about)

So, you need a plan for how to stay consistent even when motivation packs its bags and leaves after the first week of your new diet, gym membership, or lifestyle change. 

I got you fam. 

In this episode, I’m going to share with you the “secret sauce” (oooOOOohh mysterious, Joseph) a scientifically tested framework that you can use to DOUBLE your chances of doing the actions that you need to do in order to accomplish your goals. 

This framework has recently helped me:

-develop an exercise habit that turned “1 year old” this past month

-stick to a hydration routine

-even grow my business on social media

I’ve found this to be an incredibly powerful “tool” to have in my toolbox.

I hope you find it useful as well!

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The implementation study I cited

Any questions? Connect with me on:

Instagram: @itscoachjoseph

TikTok: @itscoachjoseph

Email: itscoachjoseph@gmail.com

“You are what you eat.”

But…. Is that ACTUALLY true?

On today’s episode, I’m going to reveal 3 “buckets” or “pillars” of consumption that shape our waistlines, our bank accounts, and ultimately who we are as people. 

I hope you find this episode to be as freeing and as powerful as I have. 

To your health, impact, and living more fully alive!

Joseph

Wanna be a rad person? Leave a quick rating and review for the podcast (it helps out a TON) https://apple.co/3X3MWdT

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Have questions? (or just wanna chat?) Message me on Instagram: https://www.instagram.com/itscoachjoseph/

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Want to make reaching (and maintaining) your fat loss, health, or fitness goals simple, fast and easy? We all know that home cooked meals are always the most nutritious… but they can take so much time and effort… especially on the busiest of days. If you’re looking for the secret to always having nutritious, healthy, and filling food ready to eat (so you don’t need to place yet another order with overly-excited Beth at Dominos again this week…) this episode is just for you!

Master modular meal prep so you can get (and stay) lean, fit and high performing… for life!

To your health, impact, and living more fully alive!

Joseph

p.s. Please, Please PLEASE rate and review the podcast! (It only takes 30 SECONDS and you’ll join us in helping 1 Million people live happier, healthier, more fulfilled lives!) https://apple.co/3X3MWdT

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Have questions? (or just wanna chat?) Message me on Instagram: https://www.instagram.com/itscoachjoseph/

Growing up, I was a sucker for cool “tactical” stuff. Slap
“Tactical” on something and I wanted it. A vest? Meh. A “Tactical” vest? YES PLEASE!

So, in the spirit of making simple nutrition cool again, I present you one of my secret “tactical” healthy eating skills. This tactical strategy will help keep you lean, fit and high performing without even realizing it. The “Tactical” Whole Fruit Snack is a tactical way to turn the tables of a classic “snack attack” in your favor. I hope you give it a tactical listen and that I helps you more fully live a healthier, happier, high performing life.

To your health, impact, and living more fully alive!

Joseph

p.s. Please, Please PLEASE tactically rate and review the podcast! (it helps out a TON) https://apple.co/3X3MWdT

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Have questions? (or just wanna chat?) Message me on Instagram: https://www.instagram.com/itscoachjoseph/

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p.p.s. How many times did I say “tactical” in this show bio? (lols in tactical laughing).

What matters more: (1) what you’re eating? (2) how you’re eating? (3) why you’re eating? (4) where you’re eating?

In this episode, you’ll discover the “4 Horsemen” of eating and how becoming a more highly skilled eater will allow you to lose fat, stay lean, boost performance and live a healthier, happier, and more fulfilled life… nearly on autopilot.

This is one of the concepts that has most powerfully shaped my own body, health, performance, and life… and I hope you find it as useful (and powerful) as I have. 

To your health, impact, and living more fully alive!

Joseph

p.s. Please, Please PLEASE rate and review the podcast! (it helps out a TON) https://apple.co/3X3MWdT

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Have questions? (or just wanna chat?) Message me on Instagram: https://www.instagram.com/itscoachjoseph/

What if you could just "switch on" a system in your body that would keep you more lean, fit and strong without you having to do anything. 

Well, have I got BIG NEWS for you!!

It doesn't exist. 

BUT!

There is a process that works VERY SIMILAR to the magical system above. 

And this process is so simple that once you "flip on" the 3 "switches" that get it running...

...you will discover that you can lose weight, stay lean, and live more strong, energized and fit without really.. doing anything extra!

This is a process that I have used for the past 4 years to practically "automate" my body composition year round. 

And in this episode I'm going to share it with ya!

So listen in to discover:

-the 3 "switches" that turn you into a lean, mean (nice), fit machine

-the "voluminous" food approach

-which 3 food groups powerfully reduce cravings and "snack attacks"

-how you can quickly implement this "machine" into your daily routine, no matter how jam-packed your calendar is

I hope you find this as valuable as I have!

To your health, impact, and living more fully alive!

Joseph

Have you left a rating and review for the podcast yet? (it helps out a TON) https://apple.co/3X3MWdT

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Have questions? (or just wanna chat?) Message me on Instagram: https://www.instagram.com/itscoachjoseph/

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One of the most simple, yet powerful actions I’ve taken over the past 2-4 years is creating personal mission statements or “power statements” that, in a few words, remind me of who I am, what I’m pursuing in life, and the actions must take to live in alignment with my values and purpose. 

Have you ever created a personal statement?

Let’s back up… do you feel like you have a clear goal of your current purpose, mission, or highest goal in life?

If not, this simple, 5 minute exercise can help!

In this episode, you’ll hear:
-How to create your own Personal Philosophy
-How your Personal Philosophy can help you push past fear and anxiety
-Why understanding your values and goals is crucial for success

I hope you find this valuable!

To your health, impact, and living more fully alive!
Joseph

Please, Please PLEASE rate and review the podcast! (it helps out a TON) https://apple.co/3X3MWdT
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Have questions? (or just wanna chat?) Message me on Instagram: https://www.instagram.com/itscoachjoseph/