Episoder
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Is it really possible to lose fat and build muscle at the same timeâor 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, itâs possibleâbut only if youâre 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 youâve 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 inâyou might not need to choose between cutting or bulking after all.
Download my FREE Nutrition for Fat Loss eBook:
https://fit4lifeacademy.health/blueprintApply to work with us at Fit4Life Academy:
https://fit4lifeacademy.health/vsl-pageNeed Science-backed supplements, check out?
Outworknutrition.com: Use code âJoeyâ 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.
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If youâve ever felt like youâve tried everythingâcalorie tracking, different diets, running regularlyâand still couldnât keep the weight off⊠this episode is going to hit home.
In todayâs conversation, I sat down with Nate, a father of four and full-time professional who struggled with yo-yo dieting for over 20 years. He always saw himself as âthe fat kid,â even after running dozens of races and trying multiple coaching programs.
But this past year, everything changed.
Nate lost over 30 pounds, improved his relationship with food, built muscle, andâmaybe most importantlyâfinally felt in control of his health. No more quick fixes. No more guilt. Just steady, sustainable progress he can actually maintain.
We talked about the mindset shifts that made all the difference, the sneaky habits that kept him stuck for so long, and how he's now leading by example for his kids.
Tune in to hear his storyâyou might just see yourself in it.
Download my FREE Nutrition for Fat Loss eBook:
https://fit4lifeacademy.health/blueprintApply to work with us at Fit4Life Academy:
https://fit4lifeacademy.health/vsl-pageNeed Science-backed supplements, check out?
Outworknutrition.com: Use code âJoeyâ 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.
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Manglende episoder?
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Most people focus so much on what they eat that they completely overlook when they eatâand that might be the reason theyâre 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. Weâre not just talking about caloriesâweâre talking about habits. Youâll 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 youâve 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 nowâyou might be surprised by how much timing matters.
Download my FREE Nutrition for Fat Loss eBook:
https://fit4lifeacademy.health/blueprintApply to work with us at Fit4Life Academy:
https://fit4lifeacademy.health/vsl-pageNeed Science-backed supplements, check out?
Outworknutrition.com: Use code âJoeyâ 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.
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What does it really take to transform your fitness and lifestyle when youâre 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 habitsâall while working 50+ hours a week and being a father of three.
We talk about why more effort doesnât 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.
AJâs story is packed with powerful lessons on self-awareness, structure, and building a lifestyle that actually supports your goals long term. If youâve ever felt like you're doing all the ârightâ things but still not seeing the results you want, this oneâs for you.
Tune inâyouâll 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/blueprintApply to work with us at Fit4Life Academy:
https://fit4lifeacademy.health/vsl-pageNeed Science-backed supplements, check out?
Outworknutrition.com: Use code âJoeyâ 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.
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Ever feel like your past is holding you back? Like no matter how much you want to change, youâre stuck repeating the same patterns?
In this episode, Iâm sharing parts of my story I rarely talk aboutâgrowing up in a broken home, dealing with abuse, struggling with school, battling self-doubtâand how I somehow ended up with a PhD, a family I love, and a life I never thought was possible.
Iâm breaking down the three biggest lessons that completely changed my life: why your past doesnât define your future, how becoming brutally honest with yourself can open doors you didnât even know existed, and why confidence isnât something youâre born withâitâs something you build.
If youâve ever wondered if itâs too late to turn things around, or if youâre meant for more but just donât know how to get there, this episode is for you.
Tune inâyou might just hear the reminder youâve been needing.
Download my FREE Nutrition for Fat Loss eBook:
https://fit4lifeacademy.health/blueprintApply to work with us at Fit4Life Academy:
https://fit4lifeacademy.health/vsl-pageNeed Science-backed supplements, check out?
Outworknutrition.com: Use code âJoeyâ 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.
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If I were starting my fitness journey all over again, there are a lot of things Iâd do differentlyâand in this episode, I break them all down.
After 15 years in the health and fitness world, Iâve made just about every mistake you can think ofâfrom following restrictive fad diets and chasing the perfect physique to training the wrong way and ignoring key lifestyle factors like sleep and stress.
This episode is part story, part strategy, and part reflection. I share the biggest lessons Iâve learned about nutrition, mindset, training, and lifestyle so that you donât have to waste years figuring it out the hard way.
If youâre just getting startedâor if youâve been spinning your wheels and wondering whatâs missingâthis episode will give you the clarity and direction you need. Tune in now.
Download my FREE Nutrition for Fat Loss eBook:
https://fit4lifeacademy.health/blueprintApply to work with us at Fit4Life Academy:
https://fit4lifeacademy.health/vsl-pageNeed Science-backed supplements, check out?
Outworknutrition.com: Use code âJoeyâ 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.
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When Priscillaâs doctor told her she was on the verge of diabetes and needed to consider weight-loss medication or surgery, it was a wake-up call she couldnât ignore. She had tried everythingâketo, calorie restriction, personal trainers, weight-loss shotsâbut nothing ever stuck.
In this episode, Priscilla opens up about her journey from frustration and self-doubt to reclaiming her health, reversing her diabetes, and building a lifestyle that finally feels sustainable.
We talk about the emotional and physical battles she faced, what finally made the difference, and how she went from feeling stuck and overwhelmed to strong, confident, and in control.
If youâve ever felt like youâre trying everything and still not making progress, Priscillaâs story will give you hopeâand show you whatâs possible. Tune in now.
Download my FREE Nutrition for Fat Loss eBook:
https://fit4lifeacademy.health/blueprintApply to work with us at Fit4Life Academy:
https://fit4lifeacademy.health/vsl-pageNeed Science-backed supplements, check out?
Outworknutrition.com: Use code âJoeyâ 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.
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Think youâre doing everything right but still not losing fat? Youâre tracking your calories, hitting the gym, sticking to your macrosâand yet the scale wonât budge.
In this weekâs episode, I break down 5 sneaky habits that might be silently killing your fat loss progress, even if your training and nutrition look solid on paper. We talk about why being too strict during the week can lead to weekend setbacks, how alcohol messes with more than just your calories, and the surprising difference between âhealthyâ foods and fat-loss-friendly ones. I also cover why your workouts donât cancel out a sedentary lifestyle, and how a lack of routine might be the hidden problem stalling your progress.
If youâre feeling stuck or like youâre always almost seeing results, this episode is for you. Tune in now and get the clarity youâve been missing.
Download my FREE Nutrition for Fat Loss eBook:
https://fit4lifeacademy.health/blueprintApply to work with us at Fit4Life Academy:
https://fit4lifeacademy.health/vsl-pageNeed Science-backed supplements, check out?
Outworknutrition.com: Use code âJoeyâ 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.
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Axel had tried everythingâketo, cardio, cutting carbsâbut nothing seemed to work. Despite being active and health-conscious, he found himself slowly gaining weight, feeling sluggish, and getting concerning blood work results.
In this episode, I sit down with Axel to talk about how he turned things around, losing 22 pounds of fat, gaining 6 pounds of muscle, and improving his health in just four monthsâafter years of frustration.
We talk about why he struggled for so long, the moment he realized he needed help, and how getting the right guidance completely changed his mindset, habits, and energy.
If youâve ever felt like youâre doing everything ârightâ but still not getting results, Axelâs story is going to hit home. Tune in to hear how he finally made lasting progressâand how you can too.
Download my FREE Nutrition for Fat Loss eBook:
https://fit4lifeacademy.health/blueprintApply to work with us at Fit4Life Academy:
https://fit4lifeacademy.health/vsl-pageNeed Science-backed supplements, check out?
Outworknutrition.com: Use code âJoeyâ 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.
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Heard of progressive overload but not quite sure what it actually meansâor how to use it to consistently build muscle?
In this episode, I break down the science behind progressive overload and explain why itâs the foundation of real progress in the gym. Most people think itâs just about adding more weight, but the truth is, there are multiple ways to apply itâand if youâre not doing it right, you might be spinning your wheels without even realizing it.
Iâll walk you through what progressive overload really is, how to use it effectively, and the common mistakes that hold people back. Whether youâre a beginner or have been training for years, this episode will help you understand how to train with purpose and get the most out of every workout.
Tune in now to learn how to make every set count.
Download my FREE Nutrition for Fat Loss eBook:
https://fit4lifeacademy.health/blueprintApply to work with us at Fit4Life Academy:
https://fit4lifeacademy.health/vsl-pageNeed Science-backed supplements, check out?
Outworknutrition.com: Use code âJoeyâ 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.
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Randy had tried everythingâketo, cardio, liftingâand still struggled with his weight for years. Heâd been active, even had a home gym, but nothing seemed to stick. At 277 pounds, with health concerns piling up, he knew something had to change.
In this episode, I sit down with Randy to talk about what finally helped him break through. He opens up about starting weight-loss medication, losing over 70 pounds, and why that was only the beginning. We dive deep into how he learned to rebuild his habits, improve his mindset, and create a lifestyle thatâs actually sustainableâwithout restrictive diets or extreme workouts.
If youâve ever felt like youâre doing everything right but still not getting results, Randyâs story is one you need to hear. His honesty, insight, and practical tips will leave you thinking differently about what it really takes to transform your health.
Tune in to the full episode now.
Download my FREE Nutrition for Fat Loss eBook:
https://fit4lifeacademy.health/blueprintApply to work with us at Fit4Life Academy:
https://fit4lifeacademy.health/vsl-pageNeed Science-backed supplements, check out?
Outworknutrition.com: Use code âJoeyâ 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.
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Feeling overwhelmed trying to balance fitness and a busy lifestyle? Youâre not alone.
Sticking to a workout plan and eating healthy can feel impossible when youâre juggling work, family, and everything else life throws at you. But it doesnât have to be that way.
In this video, Iâm sharing 10 simple strategies to make fitness and nutrition way easierâwithout spending hours in the gym or the kitchen. From quick meal prep hacks to efficient workouts that actually fit your schedule, Iâve got you covered.
Hereâs what youâll learn:
How to make meal prep fast and easy with batch cooking and pre-marinated protein
Why full-body workouts just 2-3 times a week are the secret to building muscle without living in the gym
Smart grocery shopping and meal delivery hacks that save you hours every week
The best compound movements to maximize gains without wasting time on isolation exercises
If youâre done feeling stressed about your fitness routine and just want something that works, this is for you. Tune in now and simplify your fitness journey!
Download my FREE Nutrition for Fat Loss eBook:
https://fit4lifeacademy.health/blueprintApply to work with us at Fit4Life Academy:
https://fit4lifeacademy.health/vsl-pageNeed Science-backed supplements, check out?
Outworknutrition.com: Use code âJoeyâ 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.
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Are you meticulously counting calories and spending hours at the gym, but still find the scale creeping back up? You're not alone. While losing weight might seem straightforward, maintaining it is where the real challenge lies.
It's not about a lack of effort. The issue often lies with the unsustainable quick fixes and crash diets that promise quick results but fail in the long term.
In this episode, we delve into the underlying issues that sabotage lasting weight loss and how to overcome them.
We'll explore why rapid diets and temporary solutions complicate sustained weight loss, explain how a rapid decrease in muscle mass can slow your metabolism and prompt weight gain, discuss vital mindset adjustments needed to shift from short-term loss to long-term health, and highlight the importance of accountability and routine in keeping the weight off.
Tune in to transform your approach to weight management and achieve lasting results.
Download my FREE Nutrition for Fat Loss eBook:
https://fit4lifeacademy.health/blueprintApply to work with us at Fit4Life Academy:
https://fit4lifeacademy.health/vsl-pageNeed Science-backed supplements, check out?
Outworknutrition.com: Use code âJoeyâ 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.
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Think diet and exercise are the key to fat loss and muscle growth? Think again.
Most people donât realize that poor sleep could be the reason theyâre struggling to see results. Bad sleep slows fat loss, increases muscle loss, spikes cravings, and wrecks recovery.
In this episode, I break down exactly why sleep is just as important as diet and training, how it affects your metabolism and hunger, and the science-backed strategies to improve it for better results.
If youâre training hard and eating well but still not progressing, your sleep might be missing. Listen now to find out why.
Download my FREE Nutrition for Fat Loss eBook:
https://fit4lifeacademy.health/blueprintApply to work with us at Fit4Life Academy:
https://fit4lifeacademy.health/vsl-pageNeed Science-backed supplements, check out?
Outworknutrition.com: Use code âJoeyâ 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.
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What if everything you thought about dieting was actually working against you?
In this week's episode, I sit down with Joelle Cavagnaro, an expert in exercise science and founder of Levelution Coaching, to talk about the mental and physical traps that keep people stuck in the cycle of extreme dieting and frustration. We dive into the dangers of restrictive diets, why they backfire long-term, and how to actually create a sustainable approach to health and fitness.
Joelle also shares her personal journeyâfrom gaining the freshman 30 to struggling with orthorexia and extreme dietingâand how she finally found balance. We discuss how to break free from food fears, the power of muscle for longevity, and why focusing on adding to your diet (instead of cutting things out) might be the missing piece to your success.
If you've ever felt like you've tried everything but nothing sticks, this episode is for you. Click the link below to listen now!
Follow Joelle:
https://www.instagram.com/joellesamantha/Download my FREE Nutrition for Fat Loss eBook:
https://fit4lifeacademy.health/blueprintApply to work with us at Fit4Life Academy:
https://fit4lifeacademy.health/vsl-pageNeed Science-backed supplements, check out?
Outworknutrition.com: Use code âJoeyâ 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.
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If youâve ever felt stuck, unsure whether to trim down or get stronger first, youâre not aloneâI see so many people spinning their wheels for years because theyâre unsure which direction to take.
So, hereâs the deal: Iâll break down exactly how to figure out whatâs best for you based on your body fat percentage, training experience, and personal goals.
Plus, Iâll cover the biggest mistakes people make when trying to lose fat or gain muscleâand why constantly switching back and forth is probably whatâs holding you back.
By the end of this episode, youâll 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://fit4lifeacademy.health/vsl-pageNeed Science-backed supplements, check out?
Outworknutrition.com: Use code âJoeyâ at checkout for an exclusive discount off your 1st purchase!Hungryroot:
I can't wait to hear your thoughts on this episode. Stay healthy and inspired, Dr. Joey Munoz
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 lossânot 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" doesnât guarantee weight loss, and why some people think theyâre in a deficit but arenât seeing results.
Plus, I give you a step-by-step guide to setting up your calories and macros, tracking progress effectively, and adjusting when neededâso you can lose fat without extreme diets or frustration.
If youâve 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=libsynDownload 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://fit4lifeacademy.health/vsl-pageNeed Science-backed supplements, check out?
Outworknutrition.com: Use code âJoeyâ at checkout for an exclusive discount off your 1st purchase!Hungryroot:
I can't wait to hear your thoughts on this episode. Stay healthy and inspired, Dr. Joey Munoz
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 canât 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:
Apply to work with us at Fit4Life Academy:
https://www.Fit4lifeacademy.health/blueprint
Join the Fit4Life Academy Facebook Page:
https://www.facebook.com/share/g/R6sjziWhTPTTVXfS/
https://fit4lifeacademy.health/vsl-pageNeed Science-backed supplements, check out?
Outworknutrition.com: Use code âJoeyâ at checkout for an exclusive discount off your 1st purchase!Hungryroot:
I can't wait to hear your thoughts on this episode. Stay healthy and inspired, Dr. Joey Munoz
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 isnât just about aestheticsâit 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 ageâwhether youâre 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:
Apply to work with us at Fit4Life Academy:
https://www.Fit4lifeacademy.health/blueprint
Join the Fit4Life Academy Facebook Page:
https://www.facebook.com/share/g/R6sjziWhTPTTVXfS/
https://fit4lifeacademy.health/vsl-pageNeed Science-backed supplements, check out?
Outworknutrition.com: Use code âJoeyâ 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:
I can't wait to hear your thoughts on this episode. Stay healthy and inspired, Dr. Joey Munoz
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.
Thereâs 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 youâve 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:
Apply to work with us at Fit4Life Academy:
https://www.Fit4lifeacademy.health/blueprint
Join the Fit4Life Academy Facebook Page:
https://www.facebook.com/share/g/R6sjziWhTPTTVXfS/
https://fit4lifeacademy.health/vsl-pageNeed Science-backed supplements, check out?
Outworknutrition.com: Use code âJoeyâ at checkout for an exclusive discount off your 1st purchase!Hungryroot: Use code JOEYMUNOZ40 for 40% off of your first order.
I can't wait to hear your thoughts on this episode. Stay healthy and inspired, Dr. Joey Munoz - Vis mere
