In this episode of the Tailored Life Podcast, Cody McBroom interviews Joey Munoz, a nutrition and fitness expert, about the importance of evidence-based information and debunking myths in the industry. They discuss Joey's background in health and fitness, including his journey from being overweight to pursuing a PhD in nutritional sciences. 

However the main theme of the conversation revolves around the concept of calories in versus calories out and its impact on weight loss and weight gain. They emphasize the importance of focusing on healthy behaviors, such as food choices and nutrient timing, in addition to calorie intake. They also discuss the influence of factors like sleep and exercise on hunger regulation and overall health, as well as the concept of body weight set point theory and how it relates to body composition and health. Finally, they wrap up the conversation discussing saturated fats and hormones. 

You can find Joey on instagram @dr.joeymunoz and check out his website at https://www.fit4lifeacademy.health/ 

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TIMESTAMPS:

{00:00} Introduction and Appreciation for Evidence-Based Content

{01:54} Joey's Background in Health and Fitness

{09:53} The Importance of Calories in Versus Calories Out

{17:28} Focusing on Healthy Behaviors for Sustainable Weight Loss

{19:15} The Role of Nutrient Timing and Sleep in Weight Management

{25:31} Taking a Holistic Approach to Nutrition and Lifestyle

{30:35} Understanding Saturated Fat: Harmful or Misunderstood?

{44:40} Debunking Hormone Myths: The Role of Hormones in Weight Loss

{49:20} The Impact of Short-Term Hormonal Fluctuations

{53:48} The Importance of Overall Health in Body Composition

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EPISODE TAKEAWAYS:

- Focus on evidence-based information and debunking myths in the health and fitness industry.

-Calories in versus calories out is the main factor that determines weight loss or weight gain.

- Healthy behaviors, such as food choices and nutrient timing, play a crucial role in achieving sustainable weight loss.

- Factors like sleep and exercise also impact hunger regulation and overall health.

- Developing a holistic approach to nutrition and lifestyle is key for long-term success. Your set point is not fixed and can be changed by changing your behaviors and habits.

- Saturated fat can be harmful if it negatively impacts your LDL cholesterol levels, but the amount that is considered harmful varies from person to person.

- Hormones play a role in weight loss and body composition, but they do not override the impact of caloric intake and expenditure.

- Short-term fluctuations in hormones due to dieting or exercise do not have a significant impact on overall health and weight loss.

- Overall health, including factors like sleep, stress, and relationships, is important for achieving and maintaining a healthy body composition.

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