62: How to Eat Well, Maximize Muscle Growth, & Sustain Fat Loss | Dr. Joey Muñoz, PhD

How To Be WellnStrong

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I’m very excited to welcome Dr. Joey Muñoz to the show today. Dr. Muñoz holds a PhD in Nutritional Sciences from Florida State University, and his research explores the connection between specific foods and the prevention of diseases like osteoporosis and diabetes. In this episode, we discuss some powerful ways to maximize muscle growth and sustain weight loss, the habits stopping you from losing fat and getting lean, the best hack to satisfy hunger throughout the day, and how to be sure you’re hitting your protein targets. And perhaps most importantly, we talk about the importance of developing realistic and sustainable habits that will move you towards your goals. Dr. Joey is a wealth of knowledge, so get yourself ready for this conversation by grabbing a notepad!

Suggested Resources:

• Joseph Muñoz | Instagram
• Joseph Muñoz | YouTube
• Energy Balance Model of Obesity: Beyond Calories In, Calories Out | The American Journal of Clinical Nutrition | Oxford Academic
• How Do Protein & Fiber Work Together? | Week&
• Impact of Post-Meal and One-Time Daily Exercise in Patient With Type 2 Diabetes Mellitus: A Randomized Crossover Study | PMC
• Nutrition and Muscle Protein Synthesis: A Descriptive Review | PMC
• Habit Stacking: The One Tool You Need to Build Better Habits | Verywell Fi
  Protein Digestibility Corrected Amino Acid Score | Wikipedia
• Metabolic Adaptations to Weight Loss | PMC
• BMR Calculator

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• To access notes from the show & full transcripts, head over to WellnStrong's Podcast Page

章

1. 62: How to Eat Well, Maximize Muscle Growth, & Sustain Fat Loss | Dr. Joey Muñoz, PhD (00:00:00)

2. Diving into fat loss (00:00:43)

3. How to maintain a healthy & sustainable weight loss strategy (00:01:50)

4. Why body composition is more important than what the scale says (00:04:31)

5. Debunking diet myths (00:12:35)

6. The keto diet debate (00:15:20)

7. Effective meal timing strategies (00:32:11)

8. The pros & cons of intermittent fasting (00:32:40)

9. Should we be tracking our food? (00:38:18)

10. How to change your mindset about food (00:41:50)

11. The importance of mindset in fitness (00:46:08)