Thrive By Nutrition with Joseph Gast

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Operating as usual

Timeline photos 06/17/2019

‼️Let’s talk about Calcium‼️
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I’m sure you’ve all been told at some point in your life to drink your milk in order to get enough calcium for strong bones, and for good reason. Calcium is the most abundant cation (positively charged ion) in the body. Now while most of the body’s calcium is found in the bones and teeth, calcium is also found in other areas such as extra-cellular fluid (ex. The blood) and soft tissues and has many other roles in the body. 🙌🏼
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FUNCTIONS OF CALCIUM:
✔️Bone mineralization
✔️Permits muscle contraction through altering the arrangement of proteins to enable interactions between actin and myosin
✔️Assists in blood clot formation through the binding of cell membrane phospholipids with specific blood-clotting proteins
✔️Regulates blood pressure through vaso-relaxation
✔️Helps generate action potentials for nerve impulses
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HOW MUCH DO WE NEED? 🧐
➖The RDA for Calcium for those aged 19-50 years old is 1000mg per day (about 3 cups of milk/yogurt)
➖The RDA then increases to 1200mg per day for females over 51 and males over 70 due to the increased risk of decreased bone mineral density and osteoporosis during this time
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MAJOR FOOD SOURCES🧀🥛🦴:
➖Milk, yogurt, cheese, canned salmon with bones, sardines with bones, fortified orange juice, collard greens, tofu, navy beans, turnip greens, edemame
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Are YOU getting enough calcium? 🤔

Timeline photos 06/15/2019

Do you HAVE to track your food to see progress? NO. 🤷🏻‍♂️⠀
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Do you HAVE to open your eyes to make a 3 pointer? NO.🙅🏻‍♂️⠀
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Do you HAVE to use your dominant hand to hit a bullseye playing darts? NO.🙅🏻‍♂️⠀
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Do you HAVE to look through the scope to hit the target you’re aiming at? NO. 🙅🏻‍♂️⠀
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But does it make it a heck of a lot easier? YES.🙌🏼⠀
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Does it give you more awareness to determine just how close your aim is? YES.🙌🏼⠀
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If you’ve tried going at this blindly, would taking the step to actually know what you’re consuming as a whole and stop guessing be beneficial? MOST LiKELY.👌🏼⠀
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Too many people have been stuck, not seeing progress, and have plateaued for so long without having ANY idea of what they’re actually putting in their body. 🤔⠀
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Like I said, it’s not the only way to see progress... but if you find yourself struggling to move forward and you’ve tried virtually EVERYTHING but this, then it would probably be a GREAT place to start. 💪🏼⠀
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Not sure what you should be looking for when tracking? Send me a DM and I’d love to help you out‼️ 👊🏼

Timeline photos 06/12/2019

Ever wonder why sometimes you’re body is telling you to eat everything you can get your hands on after a workout, when other times you feel like you can go hours without eating after and not realize it? 🤔⠀
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Well, it might have something to do with a little hormone called ghrelin, also known as the hunger hormone. Ghrelin is what they call an “orexigenic” hormone, meaning it helps to stimulate our appetite and control our food intake. 👍🏼⠀
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Some research has been done on how exercise can impact ghrelin levels, which may ultimately affect our appetite soon after. 🍠🍗🥦⠀
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Research seems to be mixed (which you’ll learn most research is this way), but there may be an explanation to these mixed results: EXERCISE INTENSITY. 🏋🏻‍♂️⠀
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Low to moderate intensity exercise doesn’t seem to have much effect on ghrelin levels that may alter appetite. But as intensity increases, concentrations of ghrelin seem to decrease 👉🏼 causing reduced ⬇️ appetite following training. ⠀
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This is likely caused by changes in adrenaline and norepinephrine that show activation of our sympathetic nervous system, which decreases gastric blood supply leading to less ghrelin released into the bloodstream. 👌🏼⠀
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So what does this mean for you? 🤔⠀
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I mean... to be honest, not much 🤷🏻‍♂️. ⠀
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If you want to increase your training intensity to improve performance and body composition then DO IT. ⠀
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But upping the intensity for possibly a slight decrease in appetite is silly, and probably counterproductive if you’re trying to maximize recovery, performance, and build muscle mass. 💪🏼⠀
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I’m just a nerd and like learning about and sharing how the body works. 😂🤓

Timeline photos 06/11/2019

There are NO “healthy” foods...🤷🏻‍♂️
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Yep, sorry to break it to you all. But that apple you ate earlier isn’t healthy. The spinach you ate last night isn’t healthy. The fresh farm raised omega-3 enhanced grass fed cage free organic yoga practicing vegan wild caught salmon or whatever the heck you crazy kids are eating nowadays isn’t healthy.
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I’ll say it again, there are NO “healthy” foods... without CONTEXT.👍🏼
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Meaning, you can eat a food that’s generally recognized as healthy every day if you want... but if the rest of your diet for the remainder of the day isn’t meeting your energy and micronutrient needs, how healthy are you really?🤔
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Most of us can agree that apples are considered “healthy”. What would happen if you kept your diet to strictly apples for a month straight? 🍏
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Hitting your calorie requirements to avoid an unhealthy level of weight loss would be very difficult in itself. But even if you did hit your calorie requirements for the day with just apples, you’d still likely end up consuming for too little fat for proper hormone production, protein to avoid severe muscle wasting, and micronutrients like vitamin A, calcium, vitamin D, b vitamins, iron, etc that all play a role in very important bodily functions to promote optimal health. 😳
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This is why when people ask “should I eat this?” Or “is this healthy?” it makes my head want to explode. 🤯
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Instead of asking if an individual food item is healthy, that in most scenarios makes up a small portion of your daily intake, ask if your OVERALL diet is healthy. 🙌🏼
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Context still matters here too 👆🏼👆🏼 - what’s “healthy” for a 200 lb male bodybuilder probably isn’t “healthy for a 120 lb sedentary female.
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Now don’t get me wrong, there are CERTAINLY foods with a larger and more favorable macronutrient and micronutrient profile that are MORE LIKELY to contribute to a healthier OVERALL diet. 🍌🍇🥝🥬🥦🥚🍗🥗🥔🍠
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So should you aim to consume these “healthy” foods more often?
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ABSOLUTELY 🙌🏼🙌🏼🙌🏼
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Just make sure to never lose sight of the BIG picture. 👌🏼

06/10/2019

Focus on the journey, not the outcome...🔥
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Too many of you are focusing far too much on the end result that you want to achieve, rather than the process it takes to get there. .
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You want to achieve a certain look...💪🏼
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You want to see a certain number on the scale...
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Or you want to fit in that old pair of jeans you haven’t worn in years...👖
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You OBSESS over the outcome you want without fully investing in the process it takes to get there. 😳
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Which leads to you not actually developing the HABITS it takes to MAINTAIN your results, and then you end up back to square one in no time. 👎🏼
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STOP chasing that imaginary finish line you’ve created in your head, and START putting more energy into mastering the process. 🙌🏼
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‼️(Short clip from my most recent podcast titled “5 Reasons Why You Aren’t Seeing Results” - hit the link below to listen to the entire episode) ‼️

https://soundcloud.com/user-77551041/episode-2-5-reasons-why-you-arent-seeing-results

06/05/2019

Sometimes it’s not about the long, informative, or motivational captions... sometimes it’s just about getting in their and lifting some dang weight.
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335x9 today and I couldn’t be happier. I haven’t had many good and pain free deadlift sessions in MONTHS. AHHH SO PUMPED RIGHT NOW. 🙌🏼

Timeline photos 06/04/2019

How to spot out nutritional B. S... 🤓⠀
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The internet/social media can be a great resource for gathering information on a variety of topics sometimes, including nutrition. 👍🏼⠀
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BUT, sometimes the good information is drowned out by statements that are completely false, over-exaggerated, or just completely misguided to where the information we find often does more harm than good. 😳⠀
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Here are some quick red flags 🚩🚩to look for when trying to pick out if the information you’re reading is actually factual or B. S. 👇🏼👇🏼⠀
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❌Are they speaking in absolutes? Nutrition is never black and white. There is mixed evidence for everything when you dig deep enough. “It depends” should be a frequently used phrase when discussing anything nutrition related.⠀
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❌Do they constantly preach one specific way to eat? If someone is saying there’s only one way to eat to see results, then what they’re saying probably isn’t true and their judgement is likely flawed by their own personal bias. ⠀
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❌Are they promising extreme results in a short period of time? There are no magic supplements, foods, or ways to eat to see dramatic, long-lasting results in a short period of time. Period. ⠀
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❌Do they have something to gain financially by you following their advice? It’s no surprise that 99.999999% of people who actually promote these cleanses/detoxes try and sell these products on the side. ⠀
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❌Do they have any credentials? I’m not saying you can’t give out correct nutrition information if you aren’t an RD or have a dietetics degree, but if you see a few of the things I mentioned above AND they seem to have just stumbled upon being a “nutrition expert” with no formal background at all... it’s probably a pretty good idea to be very skeptical of what they say. ⠀
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Now I want to know, where are YOU getting your nutrition information from? 🤔⠀

06/03/2019

For those of you who don’t already know, I will be starting a weekly email newsletter for those interested in topics relating to nutrition for fat loss, building muscle, gym performance, and overall health and well-being.

I’m SO excited to get this started and to start really busting some of the myths out their that we hear all the time regarding how we should be eating.

The very FIRST email in the Thrive By Nutrition series goes out tomorrow!

COMMENT with your email address BELOW 👇🏼👇🏼 or send me a direct message with your email to be added to the mailing list ‼️🙌🏼.

“Are you TIRED of the B. S.?” 😤😡

Timeline photos 06/02/2019

Getting back on track after an off weekend ‼️⠀
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We all know the feeling of hitting our nutrition goals consistently throughout the week and then completely falling off over the weekend. 😅⠀
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Some people seem to bounce back with no problem at all, but for others it can be a bigger challenge trying to get themselves back on their plan once they lose all of that momentum. 😐⠀
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If that sounds like you, here are a few tips to help getting back on track after an off weekend a little easier. 👍🏼⠀
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✅ Aim for the smallest task to help build momentum. This should be something that benefits your health that’s either really convenient for you to do or something that you enjoy doing. This can be something as simple as making sure you get 8 hours of sleep Sunday night or making sure you consume a healthy breakfast first thing Monday morning. ⠀
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✅ Go grocery shopping Sunday afternoon/evening. The more healthier choices you have available at home on Monday, the more likely you’re going to choose one of those options as opposed to going off track again. ⠀
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✅ Pick out a new, healthy recipe you want to try every Monday. This can help making healthier choices at the beginning of the week more exciting and fun, which can then translate to the rest of the week. ⠀
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✅ Log Monday’s meals in MyFitnessPal on Sunday night. If your meals are already planned and inputted, it helps eliminate the decision making process on what to eat. You’re more likely to actually eat those healthy meals if you’ve already inputted them and have the servings already planned out. ⠀
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✅ Meal prep Sunday night so your meals are already cooked, portioned, and ready to eat to avoid choosing processed and more convenient options that might not help you hit your nutrition goals. ⠀
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Let me know below 👇🏼👇🏼👇🏼 What do YOU do to get back on track after an off weekend??? 🤔

Photos from Thrive By Nutrition with Joseph Gast's post 06/01/2019

To “talk the talk” you have to “walk the walk”... 🤔
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A pretty controversial topic when it comes to being knowledgeable in the nutrition and fitness realm. .
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Can you be a great nutrition coach and help people achieve the performance and aesthetic goals they want without doing it for yourself? Sure, probably. 🤷🏻‍♂️
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But I will say that walking through the fire yourself and being able to completely feel what your clients feel feel, struggle where they struggle, and experience what they experience... gives you an ENORMOUS advantage in both empathy towards their situation and also in being able to come up with solutions to their problems before they even occur. 🙌🏼
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Don’t get me wrong, I absolutely LOVE the process of pushing my body through training over the months and altering my nutrition to gain muscle and lose body fat. But the satisfaction I get from seeing my own body change is actually less than what I get hearing the stories from all of my clients about how they feel more confident in their own skin, have more energy through the day and during workouts, or are fitting better in old clothes they couldn’t wear before. 👏🏼
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And I truly believe that continually pushing myself day in and day out equips me with the skills to better help my clients with their own goals. ‼️
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Fat Loss Update: New low weigh-in this week at 191.5 lbs. But more importantly I’m feeling LEANER. No tracking today because I’m enjoying some great food, great drinks, and great company for a wedding today! (CONGRATS MARIA AND JEREMY)🍻
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Time to crush some legs 💪🏼.
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Apply for individualized nutrition coaching in my bio. 👍🏼
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@ Akron, Ohio

Photos from Thrive By Nutrition with Joseph Gast's post 06/01/2019

To “talk the talk” you have to “walk the walk”... 🤔
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.
A pretty controversial topic when it comes to being knowledgeable in the nutrition and fitness realm.
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Can you be a great nutrition coach and help people achieve the performance and aesthetic goals they want without doing it for yourself? Sure, probably. 🤷🏻‍♂️
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But I will say that walking through the fire yourself and being able to completely feel what your clients feel feel, struggle where they struggle, and experience what they experience... gives you an ENORMOUS advantage in both empathy towards their situation and also in being able to come up with solutions to their problems before they even occur. 🙌🏼
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Don’t get me wrong, I absolutely LOVE the process of pushing my body through training over the months and altering my nutrition to gain muscle and lose body fat. But the satisfaction I get from seeing my own body change is actually less than what I get hearing the stories from all of my clients about how they feel more confident in their own skin, have more energy through the day and during workouts, or are fitting better in old clothes they couldn’t wear before. 👏🏼
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And I truly believe that continually pushing myself day in and day out equips me with the skills to better help my clients with their own goals. ‼️
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Fat Loss Update: New low weigh-in this week at 191.5 lbs. But more importantly I’m feeling LEANER. No tracking today because I’m enjoying some great food, great drinks, and great company for a wedding today! (CONGRATS MARIA AND JEREMY)🍻
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Time to crush some legs 💪🏼.
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Apply for individualized nutrition coaching in my bio. 👍🏼 @ Akron, Ohio

05/30/2019

What might seem like a boring set of 315x9 to you, is a HUGE win in my book. 💪🏼
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This is nowhere close to an all time deadlift PR, but it is the first time I’ve hit anything at or above 315 lbs without feeling a lot of discomfort/pain in my piriformis area over the past 4 months. 😳
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I’m not trying to get too ahead of myself because I still need to take it day by day to make sure things don’t flare up again, but I couldn’t hold back that smile at the end from how great this set felt. 🙌🏼
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Whether it’s training, nutrition, or just life in general... be smart, be consistent, and progress will come. 👌🏼

Timeline photos 05/27/2019

More information probably isn’t what you need...🤔⠀
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So many people end up not achieving their fat loss or muscle building goals because they’re constantly seeking for more information before getting started. 👀⠀
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They want to find the perfect diet or latest “superfood” that will kickstart their fat loss.⠀
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When in reality, they already know 80% of what they need to see results (eat fruits and veggies, lean protein, resistance train, sleep, etc). 🤷🏻‍♂️⠀
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Sure, having someone to give you optimal macronutrient/calorie recommendations can be helpful. But even just that isn’t extremely helpful for someone starting out. ⠀
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So what is it that most people need to achieve their body composition goals? ⠀
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ACCOUNTABILITY. 🙌🏼⠀
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Accountability is the missing link that many of you need to achieve your goals. Ever notice how going to the gym seems to be much easier when you have a regular training partner? Or maybe your significant other decides to make healthier choices along with you. ⠀
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Accountability is by far one of the most important pieces that has helped my clients lose body fat, build muscle, improve performance, or just overall enhance their health. 💪🏼⠀
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Having someone in your corner to help guide and support you is KEY to achieving long lasting results.⠀
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Who’s keeping YOU accountable?

Timeline photos 05/23/2019

Why trying to chase the perfect nutrition protocol is setting you up for failure... ⠀
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I get it. We all want to build muscle, lose body fat, and improve our performance in the gym. Sometimes we spend far too much time trying to analyze all of the information on the web, listening to nutrition experts, or even reading through the latest research articles discussing the most efficient ways burn body fat. ⠀
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We stress so much about finding the “perfect” nutrition plan to achieve these goals without thinking about if that nutrition plan is actually perfect for us individually. 🙌🏼⠀
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Why is this important? Consider this scenario:⠀
Most people would agree that spreading your protein intake out evenly throughout 4-5 meals per day is probably best for building and retain muscle mass. So you try desperately to follow that guideline, and one of many things may happen:⠀
✅You hit that goal pretty easily with low stress because it fits your schedule perfectly ⠀
⚠️You hit that goal but it causes you a ton of stress trying to fit in every meal because it doesn’t fit your current lifestyle⠀
❌You hit the goal for a few days and get burnt out because of the stress mentioned above and have the “all or nothing approach” and decide if you can’t do what’s 100% scientifically optimal, there’s no point in doing anything at all. You end up giving up on your lifestyle change completely. ⠀
❌By forcing yourself to eat 4-5 meals when you’re used to just 3, your calorie balance ends up off track. This causes you not to lose fat like you want, or causes you to gain too much body fat during a muscle building phase. ⠀
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BUT what if you decided from the beginning that you were going to spread your protein goal between 3-4 meals a day instead. Which fits your schedule and lifestyle, was low stress for you, and allowed you to easily hit your calorie goal consistently. 🤔⠀
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While it might lead to 85% of the muscle gains in the short term compared to the first approach mentioned, in the LONG term it would lead to much greater gains due to you being able to stick with it. 🙌🏼⠀
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Want to find out what’s optimal for YOU? Apply for 1 on 1 nutrition coaching in my bio. 💪🏼

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Akron, OH
44685

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