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Try this HIIT workout for fat loss at home, do these 25 Minutes of exercises to burn fat and tone your body. If you want lose fat do this total body HIIT Cardio workout 4 times a week, a training routine to tone your body at home. No equipment is needed to do these aerobic physical exercises. If you want to lose weight, diet is extremely important, start a healthy meal plan. Fitness training and nutrition are crucial for a healthy life. 🔲 SUBSCRIBE for more videos: https://www.youtube.com/c/Lumowell?sub_confirmation=1 📱 - Lumowell Android Fitness Apps: https://play.google.com/store/apps/dev?id=6312383737768576194 📱 - Lumowell iOS Fitness Apps: https://itunes.apple.com/us/developer/ego360/id885852698 🔲 Lumowell T-Shirts: http://lumowell.spreadshirt.com/ 🔲 Facebook: https://www.facebook.com/Lumowell Consult your doctor before starting the full body cardio program. Lumowell Fitness Exercises - Ego360 | W030

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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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Sources and recommended reading “Grain Brain” David Perlmutter - https://amzn.to/2QJwZZ7 “Brain Maker” David Perlmutter - https://amzn.to/2QN8fit “Keto Clarity” Jimmy Moore - https://amzn.to/2QQbyW3 “Cholesterol Clarity” Jimmy Moore - https://amzn.to/2PUJobi “The Art and Science of Low Carbohydrate Performance” Jeff Volek & Stephen Phinney - https://amzn.to/2QMxfXn “Pure, White and Deadly” by John Yudkin - https://amzn.to/2PWXPf0 “Fat Chance” Robert Lustig - https://amzn.to/2MRX98P I have narrowed down my top 3 to: Green Tea or more specifically its most active ingredient EGCG , Branched Chain Amino Acids perhaps most predominately Leucine, and Medium chain triglycerides namely the 8-carbon saturated fatty acid called Caprylic Acid. Let me explain why! Green Tea I definitely wouldn't say that green tea is the most popular synergistic supplement with a ketogenic diet, but it is highly effective in its ability to reduce the tendency to absorb fat and increase the ability to burn fat. It comes down to the potent fat oxidation that green tea promotes from it being a rich source of polyphenol catechins. In particular EGCG or epigallocatechin gallate is the most active of the catechins in green tea and is primarily responsible for the antioxidant, anti inflammatory, and metabolic effects. To break this down even further the boost in fat metabolism comes from EGCG's direct effect on proteins and phospholipids in the plasma membrane that up regulate mitochondrial function, which we know is the energy factory for all cells in our body, therefore increasing the rate at which fatty acids are metabolized. Or in other words increasing our use of fat to produce energy. In a ketogenic diet where we are primarily depending on fat metabolism for energy, we can see how this boost in fat oxidation can provide improvements in ketone production and can promote further weight loss in the form of body fat or adipose tissue. In addition the naturally occurring caffeine in green tea works synergistically to boost metabolism. BCAA The branched chain amino acids consist of three essential amino acids, meaning they must be consumed and can not be manufactured inside the body, these 3 are: leucine, isoleucine, and valine. We know that in metabolism fueled by glucose protein and amino acid breakdown is inevitable which is what prompts athletes trying to build lean muscle mass to supplement BCAAs. While the ketogenic metabolism has been proven to spare these BCAAs, they also play larger rolls, making their heightened levels even more valuable. As discussed in the "ketogenic effects of muscle building" video, Leucine is able to take on the role of insulin, that is suppressed in a ketogenic diet, and effectively promote muscle protein synthesis. On a smaller cellular level these BCAAs are able to replenish the intermediates for cellular energy cycles, which is a huge benefit in a ketogenic diet were glycolysis is lowered and cellular pyruvate is not as available. In other words BCAAs are able to be broken down into important substrates for cellular energy production, which aids in overall higher energy levels. MCT's Medium Chain Triglycerides are some what of a staple of the ketogenic diet. The structure that allows MCT's to be metabolized quickly, provides pathways for ketone production even in unadapted individuals. The uses of MCTs can range from a daily ketone boost to aiding in the elimination of the tough to deal with side effects of keto adaptation. Tryglycerides in general are made up of a glycerol bound to three fatty acids, and are ingested, stored and more commonly referred to as fats. The differentiating factor between long chain and medium chain triglycerides are the length of the fatty acids that make up their structure. These shorter, medium chain fatty acids, are metabolized in the liver so readily that they are pushed to the front of the line even before simple carbohydrates, resulting in ketone production even when carbs and glucose are present. This is the mechanism that helps decrease the lack of energy and brain fog during the short keto adaptation phase. The MCT's promote ketone production before nutritional ketosis has been reached, making up for the deficit in energy due to the considerable reduction in available energy from carbohydrates when switching to a ketogenic diet. The fact that these MCTs are broken down even before carbohydrates makes them a promising supplement even for a diet regimen including carbs, as a way to reap the benefits of the small increase in ketone production without achieving nutritional ketosis. Keto Science!

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Dr. Spencer Nadolsky is an industry leading obesity physician who joins me to cut through the noise and confusion about: -Why obesity is so prevalent -Food Noise -GLP-1 agonist medications like Ozempic -GLP-1 medication effects on addiction  -Debunking misinformation about LDL cholesterol risks -Can we influence the distribution of body fat? -What is Lipidema (hint - the fibrous lower body fat like tissue some women struggle with) -Why some people have different metabolic rates -Debunking common misconceptions about doctors, including incentives around prescribing medication -And much more 00:40 The Genetics vs. Environment Debate on Obesity 02:26 Appetite Dysregulation and GLP-1 Medications 05:47 Food Marketing and Ultra-Processed Foods 08:53 The Controversy Around GLP-1 Agonists 09:45 Weight Bias and Obesity Stigma 12:11 The Future of GLP-1 Medications 16:48 Metabolic Health and Obesity 22:37 Genetics and Fat Distribution 25:16 Health Risks Associated with Obesity 27:55 Understanding LDL Cholesterol and Its Risks 29:00 Thresholds for LDL Cholesterol Levels 30:24 Personal Experience with Lipid-Lowering Drugs 31:47 Introduction to Lipedema 32:25 Challenges in Treating Lipedema 36:12 Misconceptions and Stigma Around Lipedema 39:50 Debunking Myths About Doctors and Pharmaceuticals 45:46 Metabolic Rates and Obesity I’ve been putting a lot of time and effort into making these new episodes valuable for you. You can help me get these great guests and their knowledge in front of more people by: -Subscribing and checking out more episodes -Sharing on your social media (please tag me - I promise I’ll respond) -Sharing with the friend you think of who needs this episode Follow Andrew Coates:Instagram:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@andrewcoatesfitness⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Join My Email List:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.andrewcoatesfitness.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Get the RP App at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.rpstrength.com/coates⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - use the code COATESRP Use Code ANDREWCOATESFITNESS to save 10% off at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://justbitememeals.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Use MacrosFirst for tracking nutrition ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.macrosfirst.com/⁠⁠ Go to www.knkg.com/Andrew59676 for 15% off your KNKG bag.

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