The Newbie Gains Podcast

Podcast By Patrick Hong
  • 5.0 (1)
  • FITNESS
  • UPDATED WEEKLY

The Nebie Gains Podcast is about helping you get started on your fitness journey, breakthrough plataeus and make fitness simple so you can get life changing results.

  1. 06/08/2025

    #355 - The Truth About Menopause, Metabolism & Fat Loss Over 30

    Coach Pat gets real about the challenges women face with fat loss after 30. From hormonal changes like menopause to metabolism slowdown and emotional eating—this episode breaks down exactly what’s actually happening with your body and what to do instead of following outdated advice. If you’ve been “doing everything right” but still not seeing results, this episode is a must-listen. 🔑 Key Takeaways: 🧠 1. Menopause & Metabolism Are Real—But Not Dooming Estrogen drops → fat stored in belly/hipsMuscle loss + higher cortisol = slower metabolismPoor sleep = worse cravings & mood swings💪 2. What Actually Works Lift weights 3x/week – it burns calories during & afterEat 100g+ protein/day – builds muscle & keeps you fullTrain big muscles – glutes, legs, backDon’t chase trends (Pilates, detoxes, keto) if they don’t align with you📊 3. Track Patterns, Not Perfection Scale weight will fluctuate—focus on weekly/monthly trendsTrack sleep, water, food, and recovery to spot habitsUse data to guide decisions, not emotion🍽️ 4. Nutrition That Fills, Not Frustrates Combine protein + fiber to stay fullEat real meals, not emotional snacksBuild meals that satisfy, not punish🧠 5. It’s Not About Doing More—It’s About Aligning With What Works Stop winging it with random plansCreate a lifestyle that fits your hormones, stress, and preferencesEven women in their 60s are crushing it with consistency & a smart planAnd don't forget to follow and subscribe to my social media accounts. TikTok Instagram Facebook If you need 1 on 1 coaching, DM “Transform” on IG

    20 min

  2. 06/01/2025

    #354 - The 3 Worst “Healthy” Foods That Are Keeping You Stuck

    Think you’re eating healthy but still not losing fat? In this episode, Coach Pat exposes three “healthy” foods that are actually stalling your progress. Learn what to avoid, what to swap, and the four essential food rules to finally break through that plateau and get leaner—without giving up real food or starving yourself. 🔑 Key Takeaways: ❌ 1. Flavored Greek Yogurt Sounds healthy but loaded with 15–20g of sugar per serving. ✅ Swap for plain Greek yogurt + berries or protein powder. ❌ 2. Granola High in calories (up to 500 per cup) and full of oils, sugar, and nuts. ✅ Swap for chia pudding, rolled oats, or eggs and toast. ❌ 3. Cafe Smoothies & Juices Marketed as healthy but packed with 40–50g of sugar. ✅ Eat real fruit, a protein bar, or boiled eggs instead. 📌 4 Food Markers for Fat Loss: 1️⃣ 15–30g of protein per meal 2️⃣ 10g added sugar per meal 3️⃣ Whole food ingredients only 4️⃣ Keeps you full for 3–4 hours And don't forget to follow and subscribe to my social media accounts. TikTok Instagram Facebook If you need 1 on 1 coaching, DM “Transform” on IG

    17 min

  3. 05/25/2025

    #353 - Why You’re Not Burning Fat (Even if You Work Out 3x a Week)

    In this episode of the Newbie Gains Podcast, Coach Pat uncovers the five most common reasons why you're not losing fat—even if you're hitting the gym 3–5 times a week. From cardio confusion to weekend overeating, he breaks down the real issues that sabotage fat loss and shares what actually moves the needle when it comes to getting leaner. 🔑 Key Takeaways: 🔹 1. You’re Not in a Calorie Deficit Workouts burn fewer calories than you think.You can't out-train a bad diet—fat loss starts with eating fewer calories than you burn.🔹 2. You're Doing the Wrong Workouts Isolation and random movements won’t cut it.Focus on compound lifts and progressive overload to build muscle and burn more calories.🔹 3. You're Not Moving Enough Outside the Gym Your steps and non-exercise movement (NEAT) matter more than you think.Aim for 8,000–10,000+ steps daily to support your deficit.🔹 4. Your Sleep and Stress Are Killing Progress High cortisol from poor sleep and chronic stress leads to fat retention, especially belly fat.Prioritize rest, naps, and manage stress for better fat loss results.🔹 5. You're Inconsistent Without Realizing It 5 good days + 2 bad days = no fat loss.Weekend overeating can erase your weekday deficit.Consistency across all 7 days matters.And don't forget to follow and subscribe to my social media accounts. TikTok Instagram Facebook If you need 1 on 1 coaching, DM “Transform” on IG

    25 min

  4. 05/18/2025

    #352 - The Real Reason You Can’t Stop Craving Sugar — And How to Finally Break Free

    Struggling with late-night sugar binges or constant cravings? Coach Pat dives deep into the real reason you can’t stop craving sugar—and it’s not because you’re weak. In this episode, you’ll learn how to identify emotional triggers, regulate your nervous system, and break the sugar cycle without extreme restriction.  Using his proven FIX Framework, Coach Pat helps you regain control of your cravings, create food freedom, and finally lose stubborn belly fat. Key Takeaways: 🧠 The Real Reason You Crave Sugar ✅ It’s not a sugar problem—it’s a nervous system regulation issue. ✅ Cravings often mask deeper emotions like stress, loneliness, or boredom. 🛠️ The FIX Framework ✅ F – Feel the Trigger: Pause and name the emotion (boredom, anxiety, stress). ✅ I – Interrupt the Pattern: Use 60 seconds of deep breathing or physical movement. ✅ X – Exchange the Behavior: Replace the craving with something positive (gratitude text, music, a short walk, pushups, etc.). 💧 Hydration & Sleep Matter More Than You Think ✅ Less than 60–88 oz of water daily? You’re dehydrated—leading to more cravings. ✅ Poor sleep = low mood + more impulsive decisions with food. ☀️ Don’t Forget Sunlight ✅ Vitamin D (from natural sunlight) is a free mood booster that helps reduce emotional eating. And don't forget to follow and subscribe to my social media accounts. TikTok Instagram Facebook If you need 1 on 1 coaching, DM “Transform” on IG

    18 min

  5. 05/04/2025

    #351 - How to Lose 25 lbs by Summer Without Starving, Quitting Carbs, or Hating Life

    Sick of starving, cutting carbs, or living in the gym to lose weight? In this episode, Coach Pat dismantles the 3 biggest lies the fitness industry has fed women for decades. He breaks down his DTA Method—Flexible Dieting, Strength Training, and Accountability—to show you exactly how to lose 25 pounds without giving up pizza, pasta, or your life. This one’s a game-changer if you’re ready to finally get results that last. Key Takeaways: 🧠 Lie #1: You Need More Willpower ✅ Willpower runs out—systems don’t. ✅ You need structure, not more motivation. 🥗 Lie #2: You Have to Eat 1200 Calories ✅ Eating too little leads to binge eating and weekend blowouts. ✅ Most women need more food to be consistent and sane. 🏋️‍♀️ Lie #3: You Have to Train Every Day ✅ 3 smart strength workouts beat 7 sloppy bootcamps. ✅ Focus on muscle-building moves like squats, hip thrusts, and rows. 💡 Coach Pat’s DTA Method: D = Diet (Flexible Dieting)Follow the 80/20 rule: 80% whole foods, 20% fun.Eat your cultural staples and still lose weight.T = Training (Strength-Focused)3-day split: 2 lower body, 1 upper body.Progressive overload—even at home.A = AccountabilityYou need someone to keep you honest.Community, coaches, even your dog—don’t go it alone.And don't forget to follow and subscribe to my social media accounts. TikTok Instagram Facebook If you need 1 on 1 coaching, DM “Transform” on IG

    17 min

  6. 04/27/2025

    #350 - The 3 Fat Loss Exercises That Burn More Than Cardio (And Take Less Time)

    Tired of endless treadmill sessions and still not seeing results? In this episode, Coach Pat reveals the three powerhouse exercises that torch more fat than any bootcamp, burpee, or cardio class. Learn why deadlifts, bent-over rows, and lunges should be the foundation of your fat loss plan—and how to adjust each for your fitness level to boost your metabolism, build lean muscle, and burn calories even while you sleep. Key Takeaways: 🔥 1. Deadlifts: The Ultimate Fat Loss Weapon 🏋️‍♂️ 2. Bent-Over Rows: Build Strength & Fix Your Posture 🔥 3. Lunges: Secret Weapon for Lower Body Fat Loss 💥 Bonus Tips: Stick to 6–8 reps for strength or 12–15 reps for toning and endurance.Always include 1–2 warmup sets before going heavy.Short, intense sessions beat long, dragged-out cardio sessions.And don't forget to follow and subscribe to my social media accounts. TikTok Instagram Facebook If you need 1 on 1 coaching, DM “Transform” on IG

    10 min

  7. 04/20/2025

    #349 - The Non-Negotiables That Will Make or Break Your Fat Loss Before Summer

    Coach Pat shares the five unshakable habits that will completely transform your fat loss journey. These are the daily disciplines his top-performing clients live by—no fads, no fluff, just real, sustainable results. Key Takeaways: 🍗 1. Hit 100g of Protein Daily 🏋️‍♀️ 2. Strength Train 3x a Week 📏 3. Stop Eyeballing Your Meals 😴 4. Sleep 7 Hours Minimum 🧠 5. Ditch the All-or-Nothing Mindset And don't forget to follow and subscribe to my social media accounts. TikTok Instagram Facebook If you need 1 on 1 coaching, DM “Transform” on IG

    30 min

  8. 04/13/2025

    #348 - 10 Weight Loss Truths That You Don't Want to Hear

    In this episode, Coach Pat delivers 10 hard-hitting weight-loss truths that cut through the noise of diet culture and quick fixes. From calling out lack of discipline and poor priorities to debunking cardio myths and “healthy” food traps, he keeps it real. His message? Sustainable fat loss isn’t about motivation or magic—it’s about consistency, ownership, and doing the unsexy work daily. If you’re ready to stop spectating and start transforming, this one’s for you.  1. You don’t have a weight problem. You have a discipline problem. 2. You’re not too busy. You just don’t prioritize your health. 3. You’re not eating too much — you’re eating the wrong things. 4. Cardio is not the answer. 5. You’re using your job or family as an excuse. 6. You don’t need more motivation. You need consequences. 7. Your hormones are out of whack because of your lifestyle. 8. Healthy food is still making you fat. 9. You don’t track because you don’t want the truth. 10. Your inconsistency is the only thing that’s consistent. 🧠 Final Takeaway: “Stop being a spectator in your own life. Get in the game.” – Coach Pat And don't forget to follow and subscribe to my social media accounts. TikTok Instagram Facebook If you need 1 on 1 coaching, DM “Transform” on IG

    21 min
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About

The Nebie Gains Podcast is about helping you get started on your fitness journey, breakthrough plataeus and make fitness simple so you can get life changing results.

Information

  • Creator
    Podcast By Patrick Hong
  • Years Active
    2021 - 2025
  • Episodes
    355
  • Rating
    Explicit
  • Copyright
    © 2025 The Newbie Gains Podcast
  • Show Website
    The Newbie Gains Podcast