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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!

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How to Break a Weight Loss Plateau



I’ve been doing some research lately on a phenomenon known as Metabolic Adaptation. Basically, it’s what happens over time when your body catches up to a lower calorie intake or increase in calorie burn due to increased activity. In a nutshell, your metabolism adapts to the new level and you may no longer lose weight as easily or even begin to gain weight although you are still eating less and exercising more.

I experienced this personally a little over a year ago and my initial reaction, like that of many people, was to eat less and train harder.  The key to resetting the metabolism however, is a little more counter-intuitive than that.

A basic principle of biology is at work here. Known as homeostasis, it’s the concept that all organisms (including us) strive to maintain internal conditions. An area of the brain known as the hypothalamus regulates everything from body temperature to appetite control and resting energy expenditure. In order to override this survival mechanism and continue progressing, you must do the one thing every athlete fears, eat more and train less…

You will definitely want to increase calories slowly to stimulate the metabolism, especially if you’ve been in a caloric deficit for a long time. Here are some rut busting techniques you can use:

Carb-cycling- Alternating days of lower and higher carbohydrate intake dictated by your training schedule can effectively reset production of hormones, such as grehlin and leptin,  that play a major role in appetite and thermogenesis.

Cheat to Win – The classic “cheat day” can play a major role in convincing your body that starvation is not imminent and that it’s ok to release stored body fat for energy.

Train Slow and Low – Reducing overall training volume (especially cardiovascular intensity) can be helpful during periods of metabolic rest. The technical term for this is periodization.

For a more scholarly look at this topic I invite you to read this article from the Journal of the International Society of Sports Nutrition. As always, I welcome your questions or comments below.

I created an outline of the exact meal plan I used to maintain a weight loss of over 60 lbs. If you would like to check it out, just visit the free downloads page and click on the Nutrition, Training and Supplementation Guide.

To order a free customized body composition analysis and nutrition report that will show you how many calories you burn each day and exactly how to eat and train to maximize your metabolism,  contact me here!

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Best Supplements for Burning Fat and Building Muscle



Provided your training and nutrition are in check, supplements can help you gain an advantage and take your physique to the next level. Here’s a quick list of the ones I take and recommend. I wish to stress that nutritional supplements are not a replacement for a workout program or attention to detail with diet, they merely complement these components of an overall program.


Protein:  (Post-training / Daily)  

  • Involved in every physiological process in the body.
  • Provides raw material for muscle growth and aids in recovery following intense training.
  • Helps with a feeling of fullness
  •  Requires more energy to process than carbohydrates or fat.
  •  Consuming six meals of whole food per day can get expensive, time-consuming or impractical.
  • Provides an alternative to sweets or processed junk foods  300

 Energy & Metabolism multivitamin/vitapak with fish oil: (Pre-training / Daily)       

  • Provides all essential micronutrients to protect against cell damage and aid in repair and recovery.
  • Contains key ingredients to speed up metabolism and increase calorie burning while decreasing appetite.
  • Fish oil helps reduce inflammation, ease joint pain and improve circulation.


Creatine / Creatine Nitrate NO3 (Pre-Training / Daily)

  • Creatine enhances muscle strength and improves recovery time between sets.
  • Nitric Oxide acts as a vasodilator, relaxing blood vessel walls creating better blood flow and circulation.



Branched-Chain Amino Acids (BCAA’s) Pre or Post-Training

  • Triggers muscle protein synthesis in response to training.
  • Provides electrolytes which are depleted during intense workouts.
  • Aids in recovery.
  • Can prevent muscle tissue breakdown during training if consumed before a workout.  

White Fine Powder Substance same as Drug or Poison                                 


  • Most Abundant Amino acid in the body
  • Prevents muscle tissue breakdown and muscle-wasting (especially at night).
  • Rebuilds muscle tissue and aids in immune function.


Testosterone Booster (Men)

  • Increases muscle building environment in the body.
  • Provides strength, energy, and mood support.
  • Key hormone involved in fat loss and muscle gain.
  • Added benefit of increasing sex drive




  • Prevents bloating, cramping and gas.
  • Breaks down food and improves absorption of nutrients.
  • Plays a key role in immune function.

   This list is by no means exhaustive and I don’t want to give the impression that I take every single one of these products each day. Every individual is different and needs to take the time to research the ingredients to develop a program that works for him or her. If you need some solid recommendations on nutrition, training, mindset or supplementation, don’t hesitate to email me or comment below: