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Chapters

00:00 Introduction and Client Success Story

04:45 Setting Holiday Goals and Intentions

09:39 The Power of Imperfect Action

10:16 The 'F*ck Yes or No' Principle

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00:00 Introduction and Client Questions

03:02 Understanding Portion Sizes and Gender Expectations

06:23 The Truth About Anti-Inflammatory Diets

08:27 Sleep Adaptation and Its Effects

10:29 Creatine Use During Breastfeeding

13:53 Caloric Deficits and Metabolic Adaptation

15:58 The Role of SAD Lamps

17:58 GLP-1 Drugs: Pros and Cons

21:52 Navigating Social Meals and Caloric Balance

25:44 Protein Timing and Hormonal Balance

27:36 Sticking to a Caloric Deficit

29:44 Priorities for Overweight Individuals

32:24 Structuring Effective Workouts

34:21 The Value of Fiber Supplements

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00:00 Introduction to Wealth and Health Coaching

02:53 The Importance of Compounding in Wealth and Health

05:35 Delayed Gratification: Key to Success

08:27 Understanding Risk in Health and Wealth

11:30 The Ostrich Effect: Avoidance in Health and Finance

14:01 Stress: The Common Enemy of Health and Wealth

16:55 The Power of Awareness and Action

19:36 Building Financial Freedom and Health

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04:24 Understanding Discipline in Health and Fitness

09:13 Gender Differences in Food Planning and Body Image

13:37 The Myth of Cortisol Belly

27:49 Conclusions

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00:00 Introduction to Health, Happiness, and Wealth

00:55 Understanding Financial Education and Its Importance

03:55 The Basics of Investing and Building Wealth

07:57 The Power of Small Investments and Compounding

09:46 Understanding Risk in Investing

13:28 The Parallels Between Health and Wealth

Understanding Resistant Starch

Exploring Berberine and Its Claims

Debunking Meal Timing Myths

Caloric Intake and Metabolism Insights
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00:00 Seasonal Affective Reflections

02:35 The Holiday Hustle: Parenting and Festivities

05:11 Navigating Food Noise and Emotional Eating

10:56 Understanding Weight Fluctuations and Body Image

22:26 Sustaining Lifestyle Changes: The Journey Beyond Goals

35:44 Adapting Fitness Goals to Life Changes

36:30 Understanding Weight Progression in Strength Training

38:02 The Truth About Liposomal Vitamin C

39:57 Nutrition Absorption Myths and Realities

41:55 Mindful Eating and Its Importance

43:11 The Impact of Stress on Appetite

45:28 Strategies for Final Weight Loss Goals

52:50 Mindset Shifts for Sustainable Weight Management

54:30 Navigating Life's Challenges with Resilience

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Time line:
00:58 The Holiday Fitness Narrative

03:23 Understanding GLP-1 Drugs and Menopause

10:44 Debunking Myths About Metabolism and Muscle Loss

16:18 Protein Intake: Total vs. Timing

23:10 Training Around the Menstrual Cycle
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00:00 The Importance of Year-End Fitness Focus

03:00 Moderation Over Indulgence During the Holidays

05:51 The Psychology of Enjoyment and Treats

09:04 Challenging Aging Norms and Fitness

11:53 The Simplicity of Fat Loss Science