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Shift Your Mindset to Transform Your Body and Health!

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Burn Fat Faster

Do You Want to Burn Fat FASTER? Here are SEVEN TRUTHS to make it happen:

Truth #1 Fat doesn’t make you fat. In fact, You MUST eat fat to burn fat!


Forget the idea that low fat is healthy. It’s just not true! In reality, this big fat lie is at the very heart of the unhealthy weight epidemic. You can include nuts, egg yolks, coconut, avocados, olives, sour cream, some aged cheeses, and even butter in your diet. This crushes hunger, gives you tons of energy and makes food taste incredible! So stop fighting the fat-free battle and enjoy your meals again.

Truth #2 Fake food is the real problem!

Real Food

Excess carbohydrates do make you fat by keeping insulin high. The worst ones are “junk foods” like candy, soda, cookies, crackers and chips. But even some foods we believe to be healthy (like bread, rice, pasta, potatoes and corn) can actually make it harder to lose weight. Kick them to the curb and replace them with vegetables! Green, leafy ones are the best, followed by onions, celery, and broccoli just to name a few!  Any way you slice or dice it you can’t go wrong!


Truth#3 You can overdo it with protein.


It’s important to get adequate protein. Don’t neglect to include protein in your diet because it is needed to repair and maintain lean muscle and other tissues. It’s also used in virtually every physiological process in the body. However, excessive amounts of protein are not only unnecessary, they are potentially counterproductive. 


Individual needs vary based on age, build, activity level and other factors. A good rule of thumb is to stick with palm sized portions of lean protein sources like chicken, turkey, fish, some red meat, eggs, some dairy products and the occasional protein supplement. Do it but don’t overdo it!  

Truth #4 You can’t out-train a bad diet.

Barbell Squat

The idea that you can simply “burn off the extra calories” with exercise is also false. The hormonal effect of food far outweighs its calorie content. Doing a workout when your fuel tank is topped off with sugar and starch, then refilling with more sugar and starch is a losing battle. You may lose some weight this way (if your calorie intake is lower than your energy needs) but it is a slow and painfully tedious process. There is an easier and faster way! (Remember earlier when I said excess carbs were the problem? I’ll show you how to turn the carbs you crave into premium fuel for maximum performance and recovery!)

Truth#5 You don’t ERASE a bad habit. You REPLACE it with a good one.

aristotle (1)

This is the iron law of the universe when it comes to making sustainable and healthy changes. It is impossible to “not do” something. You must do something else that is incompatible with the old behavior instead. In time, this creates an entirely new self image and the behavior will become automatic.

Truth#6 Anything works but nothing works forever.


Most people get stuck because they step on the gas when they should ease into reverse. My proven strategies will help you avoid plateaus and allow you to continue making progress.

Truth#7 Maintaining a healthy weight is not a perfect process.


You must accept a long-range time perspective and recognize there are seasons of success and seasons of setbacks along the way to your goal. If the road to a healthy weight was a road map it would definitely be a scenic route! If your goal is to lose weight, it’s fine to have temporary upward spikes as long as the overall trend is downward.




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The Holistic Approach with Dr. Colter EP#120

This week Dr. Colter returns to the show to share his insight on what it takes to achieve true health and wellness. I also announced the winners of the RSP Nutrition contest. Here’s an article from Dr. Colter’s blog that explains why a total lifestyle approach is essential to success.

Who doesn’t believe the ANSWER to weight loss , is PRIMARILY found in FOOD. Although this seems to make common sense, in reality, it is a MAJOR MISTAKE! Let me prove this with a simple analogy. If a person wanted to get an “A” in HISTORY or MATH (as a FINAL AVERAGE GRADE,) would: abstaining from […]


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Melissa McCourey RSP Nutrition Interview EP#119

Today’s guest, Melissa McCoury is a NASM certified trainer, figure and bikini competitor and all-around expert on anything pertaining to performance nutrition. She answers some questions about intermittent fasting and how to use a cyclical ketogenic approach to accelerate your results. Follow @fitfirstlady_rsp on Instagram now for a daily dose of inspiration!

We’re partnering with RSP Nutrition to give away 2 bottles of Quadralean and 2 bottles of RSP L-Carnitine to 4 lucky winners. Winner will be announced next Friday 8/4 on the podcast and on my Instagram account. Melissa and I will judge the best answer to the question “What else could RSP stand for?” Be creative, be funny but keep it clean. (😊 Remember the game you used to play with letters on license plates while traveling on the highway?) Most creative answers win!