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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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• 00:00:00 Introduction and Podcast Overview

• 00:00:00 Setting Realistic Range Targets

• 00:00:00 The 30 HD Approach

• 00:00:00 Fear Setting as Motivation

• 00:00:01 Emma's Personal Targets and Strategies

• 00:00:01 The Role of Happiness and Abundance

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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

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Exercise can significantly improve health at any age.

Aging does not have to mean physical decline.

Consistency in basic exercises yields great results.

Misleading fitness claims often exploit common misconceptions.

Meal timing is less important than overall calorie management.

Behavioral adherence is key to successful weight loss.

You can build muscle without a strong aerobic base.

Focus on energy management for better fitness outcomes.

Understanding normal physiology can debunk fitness myths.

It's crucial to question the narrative around aging.