TIME STAMPS:

01:28 Congratulations again ANGELA on earning your IPL PRO CARD in Anchorage! Summary of Angela’s cutting macronutrient ratio utilizing PROTEIN SPARING MODIFIED FASTING, a 2-day fast, and plans going into her next bikini competition using Richard’s carnivore peak week protocol. IG: @ the.carnivorecutie

04:38 TWO-DAY FAT REFEEDS to peak for a bodybuilding show WITHOUT CARBS.

05:39 How to properly execute a CARBOHYDRATE REFEED focusing on white rice and rice cakes as a female bodybuilding competitor.

08:02 What WORKOUTS should look like, generally speaking, on peak week.

09:01 Testing your own body fat at home using a 7-SITE METHOD with skin calipers - video referenced: How to Measure Body Fat Percentage (Male) | Skinfold Caliper Testing Nursing Skill

14:02 TOPICAL FAT BURNING to troubleshoot problem areas when cutting.

17:07 ATHLETE SPOTLIGHT OF THE WEEK: Mark Sherwood, from New Castle, UK / IG @ shirls_78 / Been losing 2.2 lbs per week on average and is still crushing his CrossFit and hypertrophy training / advice on dietary adjustments to make WHEN YOU’RE SICK!

18:39 Introduction into the EPIGENETICS and NRF2 Pathway!!! The Nrf2 pathway has a wide variety of functions, such as defense against oxidative stress and electrophilic toxicity, carcinogenesis protection, tumorigenesis, anti-inflammation, stem cells regulation, anti-aging, reducing mechanical stress and organelle stress (autophagy, endoplasmic reticulum, mitochondria), protection against brain and skin injuries.

22:14 Why PEPPER is BAD FOR YOU!

25:01 This week’s LISTENER INSPIRING SUCCESS STORY (L.I.S.S.) - NO MORE BRAIN FOG : - ) Lauren Woolley @ laurenelsie9898 

26:14 This week’s BAD COACH CALLOUT: Ethics on meat consumption. - thanks @ jazzylisaj , @ daivapeckeliuene & @ carnivore_ali !

Hungry for more??

1. Check out RICHARDS KETO PRO PODCAST where he and his guests teach how to improve their health and wellbeing using a ketogenic diet.

2. Stream The SuperSetYourLife.Com Podcast from any platform. We publish every MONDAY and FRIDAY!

Questions for Coach Rich? Book a consultation (free and paid options available) with the UK’s leading Keto nutrition expert HERE: Keto 1-to-1 Consultation – KETO PRO SHOP (theketopro.com)

For CREATINE, GLUTAMINE, AMINOS & other performance supplementation:

Coach Richard’s Supplement Store (UK): https://theketopro.com/collections/keto-supplements

Questions for Coach Colt? Your first phone call is free for 15 minutes; I also offer 30 & 60 minute 1:1 consultations and monthly coaching services. Email [email protected] or book here: https://calendly.com/ssyl/meet-greet