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In this episode, I dive into strategies for prioritizing fitness goals, particularly during challenging phases like the holidays. From identifying critical tasks to avoiding distractions, I provide actionable steps for listeners aiming to optimize their fitness journeys. With relatable examples and practical advice, this episode is a must-listen for anyone navigating their fitness priorities and seeking tangible results. Timestamps: - [00:00:00] - Introduction: Show gratitude for listeners and announcement of upcoming content. - [00:02:03] - Personal update: Challenges with health and recovery progress. - [00:04:08] - Balancing indulgence and discipline. - [00:05:19] - Key concept: Focusing on the most critical tasks for success. - [00:07:07] - Prioritization frameworks: ABCs and the Eisenhower Matrix. - [00:08:24] - Breaking down tasks: Diet, training, and recovery essentials. - [00:10:14] - Identifying adherence versus non-adherence in fitness practices. - [00:12:16] - Urgent vs. non-urgent tasks: When to act and when to plan. - [00:15:15] - Avoiding distractions: The impact of social media on progress. - [00:18:04] - Setting realistic expectations for recreational and competitive athletes. - [00:22:23] - Committing to phases: Fat loss vs. muscle building. - [00:27:59] - Accountability in fitness: Weekly check-ins and progress tracking. - [00:31:10] - Eliminating barriers to muscle building: Addressing mindset and adherence. - [00:36:13] - Targeting key problems: Customizing plans for individual progress. - [00:39:00] - Learning from unmet goals: Constructive debriefing strategies. - [00:41:02] - Avoiding wasted effort: Course correcting to optimize progress. - [00:42:06] - Closing thoughts: Reiterating the importance of the big four levers in fitness. If you enjoyed the episode, don't forget to like and subscribe. Links & Resources: https://coryfit.com/ ⁠Coaching: Let's Chat⁠ https://calendly.com/coryfit-coaching/15min ⁠Consults: Book a Call⁠ https://calendly.com/coryfit-coaching/one-time-consultation For more content, follow along: ⁠Instagram⁠: https://www.instagram.com/cory_fit/ ⁠Patreon⁠: https://patreon.com/CoryFit?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink ⁠Spotify⁠: https://open.spotify.com/show/2tQlf1zpa8V5UOKhGIxgvC?si=33392967c2b44fc8

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👉 To book a consultation with Rich, CLICK HERE : https://calendly.com/richard-smith-nutrition/30min-consultation Summary In this episode of the Keto Pro podcast, Richard Smith interviews Dr. Eric Westman, a leading expert in low carb and ketogenic diets. They discuss the evolution of these diets, personal transformations through keto, and the science behind metabolic health. Dr. Westman shares insights on challenging conventional medical wisdom regarding cholesterol and the importance of education in nutrition. The conversation emphasizes the need for more research in the field and addresses common misconceptions about ketogenic lifestyles. Takeaways Dr. Westman emphasizes the importance of evidence-based research in nutrition. Personal transformations through keto can lead to significant health improvements. Cholesterol is essential for life and should not be viewed solely as a negative marker. The ketogenic diet is gaining recognition and is one of the most studied diets today. Misconceptions about low carb diets often stem from outdated medical beliefs. Education is crucial for both practitioners and patients in understanding nutrition. Incremental changes in diet can lead to long-term health benefits. Salt can be beneficial for those on a ketogenic diet. The medical community is slowly recognizing the benefits of low carb diets. Future research is needed to further validate the benefits of ketogenic lifestyles. Chapters 00:00 Introduction to Dr. Eric Westman 02:50 The Evolution of Low Carb Diets 06:10 Personal Transformations Through Keto 12:01 The Science Behind Ketogenic Diets 14:53 Challenging Medical Norms 20:46 The Role of Cholesterol in Health 27:03 Understanding Blood Tests and Health Markers 35:48 The Importance of Accurate Diagnosis 39:38 Cholesterol: Essential or Harmful? 42:01 Lifestyle Changes vs. Medication 46:08 The Science of LDL and Heart Disease 51:18 Debunking Myths About Low Carb Diets 55:49 The Natural Metabolic State: Ketosis 01:01:28 Influencers and Misinformation in Nutrition 01:06:34 The Evolving Understanding of Diets Find more from Dr Westman here @AdaptYourLife https://adaptyourlifeacademy.com/ Dr Westman also has a FREE KETO beginners course. No credit card required, completely free. Below is the link to the course page. 👉 https://adaptyourlifeacademy.com/start-keto-right/ Come and meet Dr Westman in person at the PHC Conference in London May 31st - June 1st 2025 https://phcukconference.org/

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Do Supplements Affect Your Ketone Levels? In this informative video, we will discuss the role of supplements in relation to ketone levels while following a ketogenic diet. Understanding how these products can affect your journey toward ketosis is essential for anyone interested in maximizing their results. We will explore the different types of ketones produced by your body and how exogenous ketone supplements can influence your blood ketone levels. Additionally, we will highlight the potential benefits of using these supplements, especially for those who may struggle to maintain ketosis through dietary changes alone. We will also touch on how these supplements may impact exercise performance and provide support during the transition to a ketogenic lifestyle. However, it’s important to note that while supplements can help raise ketone levels, they do not replicate the full benefits of a well-rounded ketogenic diet. We will clarify the distinction between the effects of supplements and the metabolic advantages of adhering to a structured diet. Join us for this engaging discussion, and subscribe to our channel for more helpful tips and information on the ketogenic diet and lifestyle. ⬇️ Subscribe to our channel for more valuable insights. 🔗Subscribe: https://www.youtube.com/@KetoKitchenHQ/?sub_confirmation=1 #KetoDiet #Ketosis #Ketones #ExogenousKetones #KetoSupplements #KetoLifestyle #FatBurning #HealthyLiving #Nutrition #WeightLoss #Fitness #ExercisePerformance #KetoTransition #DietarySupplements #KetoCommunity #HealthTips About Us: Welcome to Keto Kitchen HQ, your go-to channel for everything related to the keto diet. Whether you're a beginner looking to understand Keto Diet Basics or an experienced practitioner refining your approach, we cover a range of topics including Low-Carb Meal Planning, Ketosis Explained, and Keto-Friendly Foods. Our engaging videos will help guide you on your journey with insights into Intermittent Fasting, Keto for Weight Loss, and delicious Ketogenic Recipes.

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