Tired of fitness tips made for 22-year-old influencers with zero kids, zero jobs, and zero clue? You’re not alone. I’m Nathalia Melo, your no-filter fit bestie, and on this episode of the Unfiltered Fit Life podcast, I’m joined by Dr. Joey Muñoz—a PhD in Nutritional Science who’s not here to coddle you or sell you detox teas.
Joey’s a dad, a business owner, and someone who actually gets what it means to juggle real life while trying to feel strong in your body. Together, we’re ripping apart the BS that’s clogging your feed and messing with your mindset.
This isn’t a "just eat less and move more" chat. We’re getting into what actually works for busy women who are tired of restriction, burnout, and chasing trends that deliver zero results.
Here's what we cover:
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How Dr. Joey went from academic failure to PhD badass
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Why burnout ≠ laziness (and how to train smarter without killing yourself)
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The truth about hormones, age, and why your metabolism isn’t the villain
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WTF is up with bloating, inflammation & seed oil fear-mongering
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Muscle-building myths women need to stop believing
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Why your fave group class might be wasting your time
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The mindset shift that turns “all or nothing” into long-term progress
Spoiler alert: If your current plan involves cutting carbs and manifesting abs, it’s time for a serious reality check
Let’s get one thing straight—fitness isn’t about perfection or punishment. It’s about power. And it’s time you took that power back by ditching the nonsense and owning a plan that actually fits your life.
When you control for muscle mass, your age has no impact on your metabolic rate until you're like 70. - Dr. Joey
Ready to stop falling for fitness fluff and start making real progress?
Then come slide into my DMs on Instagram and tell me: what fitness myth are you officially DONE with?
Meet Dr. Muñoz
Dr. Joey Munoz holds a Ph.D. in Nutrition Sciences from Florida State University and is the founder of Fit4Life Academy. With over a decade of experience, he has helped hundreds of individuals transform their physiques using evidence-based strategies. Passionate about debunking fitness myths, he shares science-backed insights through coaching, his podcast, and public speaking.
Outside of fitness, Joey is a proud father of two and values family above all. When he’s not coaching or training, he’s spending time with his kids and wife, diving into research, or enjoying a well-earned burger.
Mentioned Links
From Ms. Olympia to Mom & Entrepreneur
Connect with Dr. Muñoz
Connect with Nathalia
Get my favorite pre-workout HERE
Thanks for joining us on the Unfiltered Fit Life podcast! If you enjoyed this episode, please leave us a rating and review on Apple and Spotify to help us reach even more women ready to simplify their fitness journey so they can lose weight, regain their confidence, and feel sexy AF!
More about the Unfiltered Fit Life podcast
Ever wish you had a fit and straightforward BFF with over 15 years of experience to help you filter through all the information regarding fitness, nutrition, and life?
That’s exactly what you’ll get when you listen to the Unfiltered Fit Life Podcast.
Join Former Bikini Olympia Champion, mom of 2, and fitness coach Nathalia Melo each week as she shares fitness, nutrition, and life tips to help busy working moms simplify their fitness journey so they can learn easy and simple strategies on how to lose weight and feel sexy AF.
After helping over 5000 busy working moms, Nathalia has found the blueprint to fitness, nutrition, and life success, which she will be sharing in this podcast: actionable tips that will help busy working moms be more present at work and at home.
This show is for you if you realize that nothing good comes from your comfort zone and are ready to challenge yourself to achieve great things. Follow Unfiltered Fit Life wherever you are listening to join us each week for a splash of sass, humor, and a whole lotta truth.
This episode is brought to you in partnership with Leah Bryant Co.
The podcast transcript for this episode of the Unfiltered Fit Life podcast follows
Nathalia [00:00:04]:
Welcome to another episode of the Unfiltered Fit Life podcast. I'm your host, Nathalia Melo, and today I have an incredible guest.
Nathalia [00:01:04]:
I’ve told him he’s one of the sane voices in the health and fitness world. Today I’m joined by Dr. Joey Munoz — PhD in Nutritional Science and owner of Fit for Life Academy. He helps people lose weight, build muscle, and improve their health in a sustainable way. Welcome, Joey!
Dr. Joey Munoz [00:01:27]:
Thanks, Nathalia. It’s a pleasure to be here!
Why Nutrition?
Nathalia [00:01:31]:
I love hearing how people get into this field. What led you to nutrition?
Dr. Joey Munoz [00:01:57]:
Both my parents were into fitness, but I grew up overweight. At 13, I was close to obesity. My mom put me on diets she learned from her trainer—zero carbs, full rotisserie chicken dinners post-practice. I also loved sports and music. Initially, I was going to be a music major!
Nathalia [00:03:02]:
Wait — what?! Cabbage soup diet gang over here too!
Dr. Joey Munoz [00:03:40]:
Yup. I was even in marching band. But my mom said, “You can pursue music, but you’ll probably be broke.” So I shifted to Exercise Science. I got kicked out of that major — not because I wasn’t smart, but I was irresponsible and adjusting to freedom in college.
Nathalia [00:04:02]:
Hold up — how do you get kicked out?
Dr. Joey Munoz [00:04:51]:
Missed a pass/fail seminar at 8AM twice in a row. So I pivoted to Nutrition, realized I loved metabolism and physiology, and eventually got into grad school thanks to a professor who vouched for me.
Parenting & Fitness
Nathalia [00:07:17]:
You have a toddler and a newborn. How has parenthood changed your fitness and coaching?
Dr. Joey Munoz [00:07:40]:
It’s tough. My life is gym, work, family. I dropped from 5 to 3 training days because recovery is harder with poor sleep. I prioritize what truly matters now. It’s about delayed gratification and knowing the sacrifice is worth it long-term.
Fitness Confusion & Overcomplication
Nathalia [00:12:31]:
Let’s talk misinformation. How problematic is the overcomplication around seed oils, organic food, etc.?
Dr. Joey Munoz [00:13:32]:
Very. It confuses people and creates barriers. Most people know they should walk more, eat better, lift weights. But they get fixated on tiny details. Sometimes it’s even an excuse to avoid hard changes.
Nathalia [00:15:59]:
Yes! Being 80 lbs overweight is more inflammatory than eating non-organic food.
Dr. Joey Munoz [00:17:29]:
Exactly. Excess fat causes chronic inflammation. Fat is an endocrine organ—it secretes hormones that change your physiology. Muscle, on the other hand, reduces inflammation and improves insulin sensitivity.
Myths Around Aging, Menopause & Weight Loss
Nathalia [00:24:34]:
Let’s bust the “I can’t lose weight because I’m older” myth. What does research say?
Dr. Joey Munoz [00:24:36]:
Age alone doesn’t lower your metabolic rate until about age 70. The real issue is loss of muscle mass and reduced movement. Women can absolutely build muscle in their 50s and 60s.
“Performance-Based” Fitness Advice for Gen Pop
Nathalia [00:30:15]:
I have beef with pro-athlete coaches giving advice to regular folks. Thoughts?
Dr. Joey Munoz [00:31:42]:
Yeah, that info isn’t made for regular people with jobs and families. Look for coaches who work with people like you. Elite-level habits = elite-level outcomes. You can't expect the same results without the same lifestyle.
Gym Expectations vs Reality
Nathalia [00:37:02]:
Can people build muscle and lose fat at the same time?
Dr. Joey Munoz [00:37:27]:
Yes — especially beginners or people returning to training. If you’re in a slight calorie deficit, train consistently, and prioritize protein and sleep, it’s very doable.
Nathalia [00:40:38]:
People often think they’re advanced just because they’ve “gone to the gym for years,” but it’s like practicing a bad golf swing — repetition without intention isn’t progress.
Dr. Joey Munoz [00:41:25]:
Exactly. Effective training means full range of motion, no momentum, intensity, and rest between sets. Many personal trainers don’t teach that properly, sadly.
Bootcamps, Group Classes, and Hypertrophy
Nathalia [00:44:48]:
Why don’t bootcamps work for body composition goals?
Dr. Joey Munoz [00:44:57]:
They’re cardio with weights — not hypertrophy training. If you want to build muscle, you need focused, progressive, resistance-based training with intensity.
Bulking, Surpluses, and Realistic Gains
Nathalia [00:51:49]:
Let’s talk bulking. Necessary for gen pop? Especially women?
Dr. Joey Munoz [00:51:49]:
Nope. Not necessary for most. Slight surpluses can help, but bulking as it’s done online (eating everything) is usually counterproductive. If someone has weight to lose, focus on improving lifestyle and strength first — not eating in a surplus.
Muscle Gain: Setting Realistic Expectations
Nathalia [00:57:13]:
So… Kim K said she gained 16 pounds of muscle in her legs in 6 months. Plausible?
Dr. Joey Munoz [00:57:24]:
Not a chance. Even a pound of muscle per month is generous and often includes water and glycogen storage, not new contractile tissue. Progress should be slow and consistent.
Final Thoughts
Dr. Joey Munoz [01:03:37]:
I think we covered everything! Loved this conversation.
Nathalia [01:03:45]:
Where can people find you?
Dr. Joey Munoz [01:03:51]:
On all socials: @dr.joeymunoz. Podcast: The Dr. Joey Munoz Show.
Nathalia [01:04:22]:
Last question — if you could eat only one thing forever?
Dr. Joey Munoz [01:04:29]:
Steak. No hesitation.
Nathalia [01:05:43]:
Thanks again, Joey! Wishing you and your growing family lots of rest and joy!
