Dr. Becky Fitness

"If you do nothing else, you will get the most beneficial weight loss if you stop eating refined foods and replace them with whole foods. In plain words, swap out the cereal, fast food, and pasta. Instead, eat an omelet, a salad, and a meat or fish entree..." Watch the full video: https://youtu.be/D4XVIj_-KN8

When you first start a low-carb diet, you are aware of every bite of food that goes in your mouth. But, because we are creatures of habit, it is easy to drop into mindless eating habits that allow a few extra carbs to creep into your day as your diet progresses. If your low carb or keto diet has hit a plateau, you’ll want to check your diet for carb creep. I explain what I mean in this video and the simple ways you can avoid it. Download the Keto Snack Pyramid: https://DrBeckyFitness.com/Snacks Watch the Keto Snack Pyramid video: https://youtu.be/R3Jj2phv9vo **************** Get started with Dr. Becky for free: Learn her 4 Daily Habits (0,1,2,3 Strategy) for Weight Loss: https://www.drbeckyfitness.com/dr-beckys-0123-strategy/ Are you up for the challenge? Take our 21-Day LOW-CARB or KETO Challenge: https://www.drbeckyfitness.com/get-started-2/ Reach your goal by joining Dr. Becky's Freedom Weight Loss Coaching Program: https://www.drbeckyfitness.com/weight-loss-coaching-program-fhp-2/ Get Dr. Becky's book on Amazon or your favorite retailer: https://www.drbeckyfitness.com/book Get Dr. Becky's Family Favorites Cookbook: https://www.drbeckyfitness.com/cookbook Access Dr. Becky's Audio Course: The Keto & Fasting Fix https://learner.avid.fm/course/s/keto-fasting-fix For Products Shown in Videos: http://www.amazon.com/shop/beckygillaspy (affiliate/paid link) Like Dr. Becky Fitness on Facebook: http://www.facebook.com/DrBeckyFitness Join Dr. Becky on Instagram: @drbeckyfitness Join Dr. Becky on Twitter @DrBeckyFitness Visit Dr. Becky's 2nd YouTube Channel: 2 Fit Docs https://www.youtube.com/2fitdocs More Videos by Dr. Becky: Carbs vs Net Carbs - What's the Difference?: https://youtu.be/FM1H_igGE6E What Can You Eat on a Low Carb Diet? (Full Food List) https://youtu.be/OHEHjGJgSnw 5 Low-Carb, High-Fat Foods to Eat Every day: https://youtu.be/ntJa3FSzZ08 How to Make Weight Loss Easier after Menopause: https://youtu.be/Dvuh3M5dhAs Links to the studies mentioned in my videos can be found on my blog by typing the video name into the search: https://drbeckyfitness.com/dr-becky-fitness-blog-archive/ ************ Disclaimer: Dr. Becky Gillaspy, DC received her Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. Her use of “doctor” or “Dr.” in relation to herself solely refers to that degree. Dr. Gillaspy was a licensed chiropractor in Pennsylvania, but she no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Gillaspy and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dr Becky Fitness LLC and Dr. Rebecca Gillaspy, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site.

Low carb diets are popular because they work. But, what exactly does “low” mean? In this video, I’ll define low-carb and keto ranges, explain why the types of carbs that you eat matters, and help you determine the number of carb grams that you can eat and still lose weight. **************** Work with Dr. Becky: Get started with Dr. Becky for free: Learn her 4 Daily Habits (0,1,2,3 Strategy) for Weight Loss: http://www.drbeckyfitness.com/4DailyHabits Are you up for the challenge? Take our 21-Day LOW-CARB or KETO Challenge: https://www.drbeckyfitness.com/get-started-2/ Reach your goal by joining Dr. Becky's Coaching Program: https://www.drbeckyfitness.com/course/coaching-course/ For Products Shown in Videos: http://www.amazon.com/shop/beckygillaspy (affiliate link) Like Dr. Becky Fitness on Facebook: http://www.facebook.com/DrBeckyFitness Visit Dr. Becky's 2nd YouTube Channel: 2 Fit Docs https://www.youtube.com/2fitdocs More Videos by Dr. Becky: You've Cut Carbs...Now What Do You Eat? https://youtu.be/LN3pYh4rTH0 5 Low-Carb, High-Fat Foods to Eat Every day: https://youtu.be/ntJa3FSzZ08 How to Make Weight Loss Easier after Menopause: https://youtu.be/Dvuh3M5dhAs ************ Disclaimer: Dr. Becky Gillaspy received her Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. Her use of “doctor” or “Dr.” in relation to herself solely refers to that degree. Dr. Gillaspy was a licensed chiropractor in Pennsylvania, but she no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Gillaspy and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dr Becky Fitness LLC and Dr. Rebecca Gillaspy, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site.

By dropping your carb intake from 250 grams per day to 25, your metabolism shifts from relying on glucose for energy to burning fat for fuel. I explain why it makes sense to lower your carb intake and show you what a 250-carb day looks like compared to a menu that provides 25 grams. **************** Work with Dr. Becky: Get started with Dr. Becky for free: Learn her 4 Daily Habits (0,1,2,3 Strategy) for Weight Loss: http://www.drbeckyfitness.com/4DailyHabits Are you up for the challenge? Take our 21-Day LOW CARB or KETO Challenges: https://www.drbeckyfitness.com/get-started-2/ Reach your goal by joining Dr. Becky's Coaching Program: http://www.drbeckyfitness.com/Coaching For Products Shown in Videos: http://www.amazon.com/shop/beckygillaspy (affiliate link) Like Dr. Becky Fitness on Facebook: http://www.facebook.com/DrBeckyFitness Visit Dr. Becky's 2nd YouTube Channel: 2 Fit Docs https://www.youtube.com/2fitdocs More Videos by Dr. Becky: You've Cut Carbs...Now What Do You Eat? https://youtu.be/LN3pYh4rTH0 5 Low-Carb, High-Fat Foods to Eat Every day: https://youtu.be/ntJa3FSzZ08 How to Make Weight Loss Easier after Menopause: https://youtu.be/Dvuh3M5dhAs ************ Disclaimer: Dr. Becky Gillaspy received her Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. Her use of “doctor” or “Dr.” in relation to herself solely refers to that degree. Dr. Gillaspy was a licensed chiropractor in Pennsylvania, but she no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Gillaspy and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dr Becky Fitness LLC and Dr. Rebecca Gillaspy, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site.

"The average person’s daily calorie consumption has increased by 24% since the 1960s. As our calorie intake soared, so did obesity rates. So, a logical solution for weight loss is to eat less" Watch the full video: https://youtu.be/D4XVIj_-KN8

It is clear that eating sugar leads to weight, mood, and health problems, but that knowledge does little to prevent us from wanting to eat it. The hard truth is that breaking your addiction to sugar requires you to stop eating sugar. The silver lining is that your taste and desire for sugar will diminish in just one month, and the improvement in how you feel will shock you. From a former sugar addict to you. This video shares the ground rules, so you are crystal clear on what exactly it means to be sugar-free. Download my 0,1,2,3 Strategy: https://www.drbeckyfitness.com/free Watch "You Gave Up Sugar...Now What Do You Eat?": https://youtu.be/eDpLc5vfgY0 **************** Are you up for the challenge? Take our 21-Day LOW-CARB or KETO Challenge: https://www.drbeckyfitness.com/get-started-2/ Reach your goal by joining Dr. Becky's Freedom Weight Loss Coaching Program: https://www.drbeckyfitness.com/weight-loss-coaching-program-fhp-2/ Get Dr. Becky's book on Amazon or your favorite retailer: https://www.drbeckyfitness.com/book Get Dr. Becky's Family Favorites Cookbook: https://www.drbeckyfitness.com/cookbook Access Dr. Becky's Audio Course: The Keto & Fasting Fix https://learner.avid.fm/course/s/keto-fasting-fix For Products Shown in Videos: http://www.amazon.com/shop/beckygillaspy (affiliate/paid link) Like Dr. Becky Fitness on Facebook: http://www.facebook.com/DrBeckyFitness Join Dr. Becky on Instagram: @drbeckyfitness Join Dr. Becky on Twitter @DrBeckyFitness Visit Dr. Becky's 2nd YouTube Channel: 2 Fit Docs https://www.youtube.com/2fitdocs More Videos by Dr. Becky: 3 Ways to do Intermittent Fasting: http://bit.ly/2p8bchh What Can You Eat on a Low Carb Diet? (Full Food List) https://youtu.be/OHEHjGJgSnw 5 Low-Carb, High-Fat Foods to Eat Every day: https://youtu.be/ntJa3FSzZ08 How to Make Weight Loss Easier after Menopause: https://youtu.be/Dvuh3M5dhAs Links to the studies mentioned in my videos can be found on my blog by typing the video name into the search: https://drbeckyfitness.com/dr-becky-fitness-blog-archive/ ************ Disclaimer: Dr. Becky Gillaspy, DC received her Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. Her use of “doctor” or “Dr.” in relation to herself solely refers to that degree. Dr. Gillaspy was a licensed chiropractor in Pennsylvania, but she no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Gillaspy and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dr Becky Fitness LLC and Dr. Rebecca Gillaspy, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site.

Intermittent fasting is a tool that anyone can use to accelerate fat loss, but there are some mistakes that can make it harder than it has to be. In this video, I’ll discuss six common intermittent fasting (aka time restricted eating) mistakes. Intermittent fasting is a simple fat-loss strategy that involves shortening the hours in which you consume your daily calories. In the video, I discuss... *How fasting too much can backfire *How to get your diet and fasting working together *What to expect if you practice fasting without changing your diet *How calorie creep happens *Why the time of day that you fast matters *How your lifestyle could be preventing results Studies supporting the video: Circadian Rhythm: https://onlinelibrary.wiley.com/doi/full/10.1002/oby.22449 Melatonin: https://link.springer.com/article/10.1007/s00125-009-1359-y **************** Get Dr. Becky's book on Amazon or your favorite retailer: https://www.drbeckyfitness.com/book Get started with Dr. Becky for free: Learn her 4 Daily Habits (0,1,2,3 Strategy) for Weight Loss: http://www.drbeckyfitness.com/4DailyHabits Are you up for the challenge? Take our 21-Day LOW-CARB or KETO Challenges: https://www.drbeckyfitness.com/get-started-2/ Reach your goal by joining Dr. Becky's Coaching Program: http://www.drbeckyfitness.com/Coaching For Products Shown in Videos: http://www.amazon.com/shop/beckygillaspy (affiliate link) Like Dr. Becky Fitness on Facebook: http://www.facebook.com/DrBeckyFitness Visit Dr. Becky's 2nd YouTube Channel: 2 Fit Docs https://www.youtube.com/2fitdocs More Videos by Dr. Becky: 3 Ways to do Intermittent Fasting: http://bit.ly/2p8bchh You've Cut Carbs...Now What Do You Eat? https://youtu.be/LN3pYh4rTH0 5 Low-Carb, High-Fat Foods to Eat Every day: https://youtu.be/ntJa3FSzZ08 How to Make Weight Loss Easier after Menopause: https://youtu.be/Dvuh3M5dhAs ************ Disclaimer: Dr. Becky Gillaspy received her Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. Her use of “doctor” or “Dr.” in relation to herself solely refers to that degree. Dr. Gillaspy was a licensed chiropractor in Pennsylvania, but she no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Gillaspy and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dr Becky Fitness LLC and Dr. Rebecca Gillaspy, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site.

When you start a keto or low-carb diet, the first thing to cut back on is starchy foods. But, when prepared properly, some of the starch in these foods can resist digestion. It is these resistant starches that are important to you as a low-carb or keto dieter. In this video, I explain... *What resistant starch is *How you can benefit from it *How you may be able to work it into your healthy keto diet without compromising weight loss. Studies mentioned in the video: Colorectal cancer and SCFA: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6007476/ Resistant Starch vs Cholesterol Drug: https://www.ncbi.nlm.nih.gov/pubmed/8577229?dopt=Abstract Insulin Sensitivity: https://academic.oup.com/jn/article/142/4/717/4630912 **************** Work with Dr. Becky: Get started with Dr. Becky for free: Learn her 4 Daily Habits (0,1,2,3 Strategy) for Weight Loss: http://www.drbeckyfitness.com/4DailyHabits Are you up for the challenge? Take our 21-Day LOW-CARB or KETO Challenges: https://www.drbeckyfitness.com/get-started-2/ Reach your goal by joining Dr. Becky's Coaching Program: http://www.drbeckyfitness.com/Coaching For Products Shown in Videos (Potato Starch): http://www.amazon.com/shop/beckygillaspy (affiliate link) Like Dr. Becky Fitness on Facebook: http://www.facebook.com/DrBeckyFitness Visit Dr. Becky's 2nd YouTube Channel: 2 Fit Docs https://www.youtube.com/2fitdocs More Videos by Dr. Becky: 3 Ways to do Intermittent Fasting: http://bit.ly/2p8bchh You've Cut Carbs...Now What Do You Eat? https://youtu.be/LN3pYh4rTH0 5 Low-Carb, High-Fat Foods to Eat Every day: https://youtu.be/ntJa3FSzZ08 How to Make Weight Loss Easier after Menopause: https://youtu.be/Dvuh3M5dhAs ************ Disclaimer: Dr. Becky Gillaspy received her Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. Her use of “doctor” or “Dr.” in relation to herself solely refers to that degree. Dr. Gillaspy was a licensed chiropractor in Pennsylvania, but she no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Gillaspy and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dr Becky Fitness LLC and Dr. Rebecca Gillaspy, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site.

The average person’s daily calorie consumption has increased by 24% since the 1960s. As our calorie intake soared, so did obesity rates. So, a logical solution for weight loss is to eat less. This is the traditional low-calorie or “calories-in-calories-out” approach to weight loss that we have been trying to follow for the past 60-plus years. And it works - if you do it. But there are traps involving exercise, your metabolism, and the foods you choose to eat. Watch the full video: https://youtu.be/D4XVIj_-KN8

Whether you are a man or a woman, the deep fat that builds up in your belly greatly increases your risk of insulin resistance. In fact, when scientists surgically removed 18% of the belly fat in obese mice, their insulin sensitivity improved, and their onset of diabetes was delayed. This is not a video on how to surgically remove belly fat, and we are not mice, but I do have a daily strategy that you can use to fight back against belly fat and insulin resistance. Best of all, you can start doing this today, using - eTRE, Apple Cider Vinegar, and Cheese. Paleovalley Apple Cider Vinegar: https://paleovalley.com/offers/apple-cider-vinegar-complex-sample-pack-a?&oid=22&affid=41 (paid link) Download Dr. Becky's Free Fasting Timeline PDF: https://drbeckyfitness.com/fasting-timeline **************** Get started with Dr. Becky for free: Learn her 4 Daily Habits (0,1,2,3 Strategy) for Weight Loss: https://www.drbeckyfitness.com/dr-beckys-0123-strategy/ Are you up for the challenge? Take our 21-Day LOW-CARB or KETO Challenge: https://www.drbeckyfitness.com/get-started-2/ Reach your goal by joining Dr. Becky's Freedom Weight Loss Coaching Program: https://www.drbeckyfitness.com/weight-loss-coaching-program-fhp-2/ Get Dr. Becky's book on Amazon or your favorite retailer: https://www.drbeckyfitness.com/book Get Dr. Becky's Family Favorites Cookbook: https://www.drbeckyfitness.com/cookbook Access Dr. Becky's Audio Course: The Keto & Fasting Fix https://learner.avid.fm/course/s/keto-fasting-fix For Products Shown in Videos: http://www.amazon.com/shop/beckygillaspy (affiliate/paid link) Like Dr. Becky Fitness on Facebook: http://www.facebook.com/DrBeckyFitness Join Dr. Becky on Instagram: @drbeckyfitness Join Dr. Becky on Twitter @DrBeckyFitness Visit Dr. Becky's 2nd YouTube Channel: 2 Fit Docs https://www.youtube.com/2fitdocs More Videos by Dr. Becky: 3 Ways to do Intermittent Fasting: http://bit.ly/2p8bchh What Can You Eat on a Low Carb Diet? (Full Food List) https://youtu.be/OHEHjGJgSnw Apple Cider Vinegar-Science-Backed Benefits for Weight Loss & Health: https://youtu.be/iCluX0EpIII 2 Fit Docs Test How to Make ACV Taste Good: https://youtu.be/L3LFCQLPGXU Links to the studies mentioned in my videos can be found on my blog by typing the video name into the search: https://drbeckyfitness.com/dr-becky-fitness-blog-archive/ ************ Disclaimer: Dr. Becky Gillaspy, DC received her Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. Her use of “doctor” or “Dr.” in relation to herself solely refers to that degree. Dr. Gillaspy was a licensed chiropractor in Pennsylvania, but she no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Gillaspy and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dr Becky Fitness LLC and Dr. Rebecca Gillaspy, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site.

Intermittent fasting is a great tool for accelerating fat loss, but it can be intimidating to think about going without food for 16 hours or more. In this video, I share three tips that will help you comfortably add intermittent fasting to your weight loss strategy. In the video, you'll learn... *How my "3-Hour Before Bed" helps you with intermittent fasting *What you can have in the morning to control hunger *What it means to be fat-adapted and how it helps you fast more comfortably Dr. Satchin Panda interview: https://youtu.be/iywhaz5z0qs **************** Get Dr. Becky's book on Amazon or your favorite retailer: https://www.drbeckyfitness.com/book Get started with Dr. Becky for free: Learn her 4 Daily Habits (0,1,2,3 Strategy) for Weight Loss: http://www.drbeckyfitness.com/4DailyHabits Are you up for the challenge? Take our 21-Day LOW-CARB or KETO Challenges: https://www.drbeckyfitness.com/get-started-2/ Reach your goal by joining Dr. Becky's Coaching Program: http://www.drbeckyfitness.com/Coaching For Products Shown in Videos: http://www.amazon.com/shop/beckygillaspy (affiliate link) Like Dr. Becky Fitness on Facebook: http://www.facebook.com/DrBeckyFitness Visit Dr. Becky's 2nd YouTube Channel: 2 Fit Docs https://www.youtube.com/2fitdocs More Videos by Dr. Becky: 3 Ways to do Intermittent Fasting: http://bit.ly/2p8bchh You've Cut Carbs...Now What Do You Eat? https://youtu.be/LN3pYh4rTH0 5 Low-Carb, High-Fat Foods to Eat Every day: https://youtu.be/ntJa3FSzZ08 How to Make Weight Loss Easier after Menopause: https://youtu.be/Dvuh3M5dhAs ************ Disclaimer: Dr. Becky Gillaspy received her Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. Her use of “doctor” or “Dr.” in relation to herself solely refers to that degree. Dr. Gillaspy was a licensed chiropractor in Pennsylvania, but she no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Gillaspy and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dr Becky Fitness LLC and Dr. Rebecca Gillaspy, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site.

"A keto diet aims to achieve a certain macronutrient breakdown. Specifically, a keto diet is defined as a very low carb diet that is high in fat and moderate in protein. A Mediterranean diet has less of a focus on macros and more of a focus on choosing high-quality whole foods, particularly those high in Omega-3s, monounsaturated fat, vitamins, and minerals. By knowing these characteristics, we can marry the two dieting styles to create a satisfying and healthy ketogenic diet. This union requires you to exclude certain foods that fit into a traditional keto diet..." Excerpt from: Mediterranean Style Keto Diet - What to Eat | What to Avoid: https://youtu.be/zIDDyuI2kKc

Getting sugar out of your diet is one of the best things you can do to lose weight. But, sugar finds its way into seemingly every social event and calls to us with its addictive nature. If you’ve tried to kick the sugar habit in the past with little success, this video will give you three baby steps that will help you finally get on the path to becoming sugar-free. **************** Work with Dr. Becky: Get started with Dr. Becky for free: Learn her 4 Daily Habits (0,1,2,3 Strategy) for Weight Loss: http://www.drbeckyfitness.com/4DailyHabits Are you up for the challenge? Take our 21-Day Low-Carb or Keto Challenge: https://www.drbeckyfitness.com/get-started-2/ Reach your goal by joining Dr. Becky's Coaching Program: http://www.drbeckyfitness.com/Coaching Like Dr. Becky Fitness on Facebook: http://www.facebook.com/DrBeckyFitness Visit Dr. Becky's 2nd YouTube Channel: 2 Fit Docs https://www.youtube.com/2fitdocs More Videos by Dr. Becky: Last Week's Video: Will Sugar Substitutes Cut Cravings: https://youtu.be/RAkT0WIJGyI You've Cut Carbs...Now What Do You Eat? https://youtu.be/LN3pYh4rTH0 5 Low-Carb, High-Fat Foods to Eat Every day: https://youtu.be/ntJa3FSzZ08 How to Make Weight Loss Easier after Menopause: https://youtu.be/Dvuh3M5dhAs ************ Disclaimer: Dr. Becky Gillaspy received her Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. Her use of “doctor” or “Dr.” in relation to herself solely refers to that degree. Dr. Gillaspy was a licensed chiropractor in Pennsylvania, but she no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Gillaspy and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dr Becky Fitness LLC and Dr. Rebecca Gillaspy, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site.

"We live in a fast-paced world where we demand solutions to problems fast. We also live in a social media-driven world that seems to gloss over the ugly details and showcase success. The reality is that on the path to your goal weight, there will be days when the burden is more apparent than the blessing..." Excerpt From: Losing Weight - Start Your Goal, Achieve It, & Deal with the In-Between: https://youtu.be/2-Zbgb7sGVk

"We have been tied to the three-meal-a-day culture for so long that it seems unhealthy to veer from that path. After all, eating frequently boosts your metabolism, and breakfast is the most important meal of the day. Right?..." Watch the full video: https://youtu.be/d_HOf07PXwA

Most of us have experienced a growling stomach, but does the rumbling noise mean you need food and what happens if you ignore it? And, why does my stomach growl? Will ignoring it hurt you? Is it a sign that your body is losing weight? In this video, I’ll explain why your stomach growls, and answer some common questions about what it means. **************** Work with Dr. Becky: Get started with Dr. Becky for free: Learn her 4 Daily Habits (0,1,2,3 Strategy) for Weight Loss: http://www.drbeckyfitness.com/4DailyHabits Are you up for the challenge? Take our 21-Day Low-Carb Challenge: https://www.drbeckyfitness.com/course/21-day-challenge/ Reach your goal by joining Dr. Becky's Coaching Program: http://www.drbeckyfitness.com/Coaching For Products Shown in Videos: http://www.amazon.com/shop/beckygillaspy (affiliate link) Like Dr. Becky Fitness on Facebook: http://www.facebook.com/DrBeckyFitness Dr. Becky's 2nd YouTube Channel: 2 Fit Docs https://www.youtube.com/2fitdocs More Videos by Dr. Becky: 3 Ways to do Intermittent Fasting: http://bit.ly/2p8bchh You've Cut Carbs...Now What Do You Eat? https://youtu.be/LN3pYh4rTH0 5 Low-Carb, High-Fat Foods to Eat Every day: https://youtu.be/ntJa3FSzZ08 How to Make Weight Loss Easier after Menopause: https://youtu.be/Dvuh3M5dhAs ************ Disclaimer: Dr. Becky Gillaspy received her Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. Her use of “doctor” or “Dr.” in relation to herself solely refers to that degree. Dr. Gillaspy was a licensed chiropractor in Pennsylvania, but she no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Gillaspy and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dr Becky Fitness LLC and Dr. Rebecca Gillaspy, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site.

We tested our blood glucose and ketones after drinking coffee. Our conclusion is yes, it is ok to have cream in coffee during your fast, but there are five important things that you need to keep in mind for optimal health and weight loss benefits. In this video, I'll share... How black coffee compared to coffee with cream Why we didn't test insulin How the calories in cream affect your fast How much cream is too much? If you should be worried about autophagy **************** Get Dr. Becky's book on Amazon or your favorite retailer: https://www.drbeckyfitness.com/book Get started with Dr. Becky for free: Learn her 4 Daily Habits (0,1,2,3 Strategy) for Weight Loss: http://www.drbeckyfitness.com/4DailyHabits Are you up for the challenge? Take our 21-Day Low-Carb Challenge: https://www.drbeckyfitness.com/course/21-day-challenge/ Reach your goal by joining Dr. Becky's Coaching Program: http://www.drbeckyfitness.com/Coaching For Products Shown in Videos: http://www.amazon.com/shop/beckygillaspy (affiliate link) Like Dr. Becky Fitness on Facebook: http://www.facebook.com/DrBeckyFitness Link to Dr. Becky's 2nd YouTube Channel: 2 Fit Docs https://www.youtube.com/2fitdocs More Videos by Dr. Becky: 2FitDocs Test Cream, MCT Oil, & Butter: https://youtu.be/iAv-1UHHjeg Intermittent Fasting & Autophagy: https://www.youtube.com/watch?v=ZHryo2N6lQ8&list=PL_MYS-HglYOPO0brjJwx5e0m3yK3Q_EwS&index=8 3 Ways to do Intermittent Fasting: http://bit.ly/2p8bchh 5 Low-Carb, High-Fat Foods to Eat Every day: https://youtu.be/ntJa3FSzZ08 How to Make Weight Loss Easier after Menopause: https://youtu.be/Dvuh3M5dhAs ************ Disclaimer: Dr. Becky Gillaspy received her Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. Her use of “doctor” or “Dr.” in relation to herself solely refers to that degree. Dr. Gillaspy was a licensed chiropractor in Pennsylvania, but she no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Gillaspy and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dr Becky Fitness LLC and Dr. Rebecca Gillaspy, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site. if we could get closer to answering the question Can I have Cream in My Coffee while I am fasting?

"Flour is made by grinding down different plants. The white flour that we are most familiar with is made by grinding grains. But flour can also be made from other plant foods like almonds and coconut, giving us almond flour and coconut flour. Regardless of its origin, once the plant has been processed, the result is a starchy refined powder that looks nothing like the original plant. With that in mind,..." Excerpt From - The Elimination Trifecta - 3 Foods That Make You Sick & Fat: https://youtu.be/vvIJOG2HEQ8

Magnesium deficiency is a common issue that can lead to muscle cramps, fatigue, irritability, and difficulty sleeping. Here are low-carb foods that are high in magnesium that you can easily and deliciously include in your low-carb diet. I like to refer to this nutrient as "mellow magnesium" because it has a wide range of calming effects on your body from more relaxed muscles to less anxiety. Yet, nearly half of the U.S. population is deficient in this important nutrient. Study presented in the video: https://academic.oup.com/nutritionreviews/article-abstract/70/3/153/1903971 **************** Work with Dr. Becky: Get started with Dr. Becky for free: Learn her 4 Daily Habits (0,1,2,3 Strategy) for Weight Loss: http://www.drbeckyfitness.com/4DailyHabits Are you up for the challenge? Take our 21-Day Low-Carb Challenge: https://www.drbeckyfitness.com/course/21-day-challenge/ Reach your goal by joining Dr. Becky's Coaching Program: http://www.drbeckyfitness.com/Coaching For Products (Endure Electrolytes) Shown in Videos: http://www.amazon.com/shop/beckygillaspy (affiliate link) Like Dr. Becky Fitness on Facebook: http://www.facebook.com/DrBeckyFitness Link to Dr. Becky's 2nd YouTube Channel: 2 Fit Docs https://www.youtube.com/2fitdocs More Videos by Dr. Becky: 3 Ways to do Intermittent Fasting: http://bit.ly/2p8bchh You've Cut Carbs...Now What Do You Eat? https://youtu.be/LN3pYh4rTH0 5 Low-Carb, High-Fat Foods to Eat Every day: https://youtu.be/ntJa3FSzZ08 ************ Disclaimer: Dr. Becky Gillaspy received her Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. Her use of “doctor” or “Dr.” in relation to herself solely refers to that degree. Dr. Gillaspy was a licensed chiropractor in Pennsylvania, but she no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Gillaspy and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dr Becky Fitness LLC and Dr. Rebecca Gillaspy, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site.

"The first misconception about fasting is that it is voluntary starvation, and who would blame someone for thinking this way? We were raised in the three-meal-a-day culture that told us that a healthy life was built on breakfast, lunch, and dinner. If you skipped one of these meals, you’d kick your body into starvation mode and ruin your metabolism. Now it is certainly possible to go overboard with extended fasting. However,..." (Excerpt from: Things EVERY Beginner to Fasting Does Wrong: https://youtu.be/a5FQqQXUc14)

Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/DrBecky to get your free sample pack with any purchase. Unlike our ancestors, we have 24/7 access to food. Many of the foods available to us have been altered from their natural state to increase their shelf life and crave factor. Our bodies digest and absorb these refined foods quickly, creating a spike in the fat-storing hormone, insulin. These processed and refined foods are also calorie-dense, which helps explain why the average person’s daily calorie consumption has increased by 24 percent since the 1960s. In other words, we’ve gained weight because of abundance and excess. To lose weight, some restrictions must occur. What you choose to cut back on is up to you. In this video, I explain the three ways you can lose weight. Download Dr. Becky's Free 100 Low Carb Foods List: https://www.drbeckyfitness.com/low-carb-food-list Get Dr. Becky's book on Amazon or your favorite retailer: https://www.drbeckyfitness.com/book Fasting and Muscle Video: https://youtu.be/itWR5IoMCXU **************** Get started with Dr. Becky for free: Learn her 4 Daily Habits (0,1,2,3 Strategy) for Weight Loss: https://www.drbeckyfitness.com/dr-beckys-0123-strategy/ Are you up for the challenge? Take our 21-Day LOW-CARB or KETO Challenge: https://www.drbeckyfitness.com/get-started-2/ Reach your goal by joining Dr. Becky's Freedom Weight Loss Coaching Program: https://www.drbeckyfitness.com/weight-loss-coaching-program-fhp-2/ Get Dr. Becky's Family Favorites Cookbook: https://www.drbeckyfitness.com/cookbook Access Dr. Becky's Audio Course: The Keto & Fasting Fix https://learner.avid.fm/course/s/keto-fasting-fix For Products Shown in Videos: http://www.amazon.com/shop/beckygillaspy (affiliate/paid link) Like Dr. Becky Fitness on Facebook: http://www.facebook.com/DrBeckyFitness Join Dr. Becky on Instagram: @drbeckyfitness Join Dr. Becky on Twitter @DrBeckyFitness Visit Dr. Becky's 2nd YouTube Channel: 2 Fit Docs https://www.youtube.com/2fitdocs More Videos by Dr. Becky: 3 Foods That Make You sick & Fat - The Elimination Trifecta: https://youtu.be/vvIJOG2HEQ8 Intermittent Fasting: starve You Fat Cells (Not Yourself): https://www.youtube.com/watch?v=itWR5IoMCXU 5 Myths About intermittent Fasting: https://youtu.be/KLm0jih5--8 10 Intermittent Fasting Schedules: https://youtu.be/WqX3fLJkbeg How to Make Weight Loss Easier after Menopause: https://youtu.be/Dvuh3M5dhAs Links to the studies mentioned in my videos can be found on my blog by typing the video name into the search: https://drbeckyfitness.com/dr-becky-fitness-blog-archive/ ************ Disclaimer: Dr. Becky Gillaspy, DC received her Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. Her use of “doctor” or “Dr.” in relation to herself solely refers to that degree. Dr. Gillaspy was a licensed chiropractor in Pennsylvania, but she no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Gillaspy and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dr Becky Fitness LLC and Dr. Rebecca Gillaspy, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site.

A salad is a nutritional powerhouse that is packed with micronutrients. But, if you’re eating a low-fat salad, your body is not absorbing all of the vitamins and antioxidants available and your salad probably doesn’t taste very good. In this video, I’ll share ten delicious low carb, high-fat ingredients to add to your salad and the science behind why those fats are important. **************** Work with Dr. Becky: Get started with Dr. Becky for free: Learn her 4 Daily Habits (0,1,2,3 Strategy) for Weight Loss: http://www.drbeckyfitness.com/4DailyHabits Are you up for the challenge? Take our 21-Day Low-Carb Challenge: https://www.drbeckyfitness.com/course/21-day-challenge/ Reach your goal by joining Dr. Becky's Coaching Program: http://www.drbeckyfitness.com/Coaching For Products Shown in Videos: http://www.amazon.com/shop/beckygillaspy (affiliate link) Like Dr. Becky Fitness on Facebook: http://www.facebook.com/DrBeckyFitness Link to Dr. Becky's 2nd YouTube Channel: 2 Fit Docs https://www.youtube.com/2fitdocs More Videos by Dr. Becky: 5 Low-Carb, High-Fat Foods to Eat Every day: https://youtu.be/ntJa3FSzZ08 3 Ways to do Intermittent Fasting: http://bit.ly/2p8bchh You've Cut Carbs...Now What Do You Eat? https://youtu.be/LN3pYh4rTH0 ************ Disclaimer: Dr. Becky Gillaspy received her Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. Her use of “doctor” or “Dr.” in relation to herself solely refers to that degree. Dr. Gillaspy was a licensed chiropractor in Pennsylvania, but she no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Gillaspy and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dr Becky Fitness LLC and Dr. Rebecca Gillaspy, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site.

"A common problem that stands in the way of weight loss progress is looking for diet swaps. There are many food companies that are happy to supply you with lower calorie, lower carb, lower fat, gluten-free, dairy-free, or any other meal, snack, or dessert variation your heart desires. But many times, when we look for these alternative foods, what we're really thinking is, "How can I have my usual snacks and desserts without the consequences?" This is a mindset that will keep you stuck." Excerpt From: Weight Loss: A Failure Story?...OR How NOT to Lose Weight: https://youtu.be/Ay2MBr9VjsA

Do raw vegetables give you a nutritional edge? As it turns out there are advantages to eating both raw and cooked vegetables. In this video, you'll learn which nutrients are lost and which are enhanced when vegetables are cooked and be provided with a list of low-carb veggies that you can enjoy. References: 1. Sarah Rautio, Michigan State University Extension: https://www.canr.msu.edu/news/get_calcium_and_vitamin_d_by_growing_and_eating_vegetables_and_fruit 2. Fabbri, Adriana DT, and Guy A. Crosby. "A review of the impact of preparation and cooking on the nutritional quality of vegetables and legumes." International Journal of Gastronomy and Food Science 3 (2016): 2-11. 3. https://www.healthline.com/nutrition/raw-food-vs-cooked-food#section7 4. Kahlon, Talwinder S., Mei-Chen M. Chiu, and Mary H. Chapman. "Steam cooking significantly improves in vitro bile acid binding of beets, eggplant, asparagus, carrots, green beans, and cauliflower." Nutrition research 27.12 (2007): 750-755. 5. Fanasca, Simone, et al. "Antioxidant properties of raw and cooked spears of green asparagus cultivars." International journal of food science & technology 44.5 (2009): 1017-1023. 6. Jiménez‐Monreal, A. M., et al. "Influence of cooking methods on antioxidant activity of vegetables." Journal of Food Science 74.3 (2009): H97-H103. 7. Dewanto, V., Wu, X., Adom, K. K., & Liu, R. H. (2002). Thermal processing enhances the nutritional value of tomatoes by increasing total antioxidant activity. Journal of agricultural and food chemistry, 50(10), 3010-3014. 8. Hashida, C., et al. "Quantities of agaritine in mushrooms (Agaricus bisporus) and the carcinogenicity of mushroom methanol extracts on the mouse bladder epithelium." [Nihon koshu eisei zasshi] Japanese journal of public health 37.6 (1990): 400-405. 9. Felker, Peter, Ronald Bunch, and Angela M. Leung. "Concentrations of thiocyanate and goitrin in human plasma, their precursor concentrations in brassica vegetables, and associated potential risk for hypothyroidism." Nutrition reviews 74.4 (2016): 248-258. **************** Work with Dr. Becky: Get started with Dr. Becky for free: Learn her 4 Daily Habits (0,1,2,3 Strategy) for Weight Loss: http://www.drbeckyfitness.com/4DailyHabits Are you up for the challenge? Take our 21-Day Challenge: https://www.drbeckyfitness.com/course/21-day-challenge/ Reach your goal by joining Dr. Becky's Coaching Program: http://www.drbeckyfitness.com/Coaching Like Dr. Becky Fitness on Facebook: http://www.facebook.com/DrBeckyFitness Link to Dr. Becky's 2nd YouTube Channel: 2 Fit Docs https://www.youtube.com/2fitdocs More Videos by Dr. Becky: 3 Ways to do Intermittent Fasting: http://bit.ly/2p8bchh Belly Fat- How Much is Too Much & How To Get Rid Of It: https://youtu.be/VO7Kfs0thLc 5 Low-Carb, High-Fat Foods to Eat Every day: https://youtu.be/ntJa3FSzZ08 ************ Disclaimer: Dr. Becky Gillaspy received her Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. Her use of “doctor” or “Dr.” in relation to herself solely refers to that degree. Dr. Gillaspy was a licensed chiropractor in Pennsylvania, but she no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Gillaspy and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dr Becky Fitness LLC and Dr. Rebecca Gillaspy, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site.

"Opportunity cost is the understanding that for every new opportunity that we accept, such as getting fat adapted, there is another opportunity that we must let go of, such as eating refined, high-carb snacks…” Excerpt From "Put Fat Loss on Autopilot - Get Fat Adapted and Stay There": https://youtu.be/OgIAtpShB7Y