Shibboleth Weight Loss

00:01 Opening

02:53 Greetings

04:55 Introduction

06:02 Testimonies of Members

09:40 What Are Calories?

10:49 How Many Calories Are Stored In 5 Pounds of Fat?

13:05 How to Get Rid of Excess Energy

14:26 What Is BMR?

15:26 There is 3500 calories stored in 1 pound of fat

16:42 Muscle and Fat

17:07 A Pound of Fat Vs. a Pound of Muscle

18:48 How Hormones Affect Your Appetite

19:57 Lose 1 Pound in 4 Days

• It's going to take 4 days to lose 1 pound of fat

21:48 Shibboleth Lifestyle

22:53 Perfect Day and Holiday

24:16 Motivational Speech

25:50 You have to develop discipline

27:13 What you think about and what you focus on is what you do

27:26 Testimonies of Members

29:50 Prioritize and take care of yourself

30:54 Storytelling

35:52 Restaurant Meal Options

36:40 Salmon + Brussels Sprouts + Potatoes

39:32 How to Have a Perfect Day

41:53 Fast Food Meal Options

44:22 The Essence of Our Program is Whole Food

45:07 Weight Loss Advice & Tips

46:46 The Most Important Macronutrient

47:21 Exercise On A Plate: Category 1 Lean Protein

• Chicken Breast
• Turkey Breast
• Egg Whites
• Fish
• Pork Tenderloin
• 96% Lean Ground Meat
• Low Fat Cottage Cheese
• Greek Plain Yogurt
• Kroger Carbmaster Milk
• Fairlife Fat Free Milk

50:50 Category 2 Fibrous Carbs

• Broccoli
• Cauliflower
• Asparagus
• Cucumber
• Brussels
• Squash
• Cabbage
• Green Beans
• Green Leafy Vegetables

53:36 Egg White Omelette + Spinach

54:25 Fish + Brussels

54:39 Chicken Breast + Broccoli

55:38 Category 3 Complex Carbs

• Potatoes
• Corn
• Carrots
• Onions
• Tomatoes
• Long Grain Brown Rice
• Quinoa
• Approved Noodles
• Oatmeal
• Whole Grains
• Black Peas
• Lama Beans

57:52 Chicken Breast + Broccoli & Cauliflower + Corn

57:59 Category 4 Protein + Fat

• Eggs & Steak

58:25 Fruit

• Berries
• Apples
• Oranges
• Grapefruit

59:15 You have to have a big goal

59:20 Category 6 Superfoods

• Peanut Butter
• Pintos
• Approved Chilis
• Black Beans
• Red Beans
• Nuts & Seeds

1:01:43 Category 7 Shellfish

• Shrimp
• Crabs
• Scallops
• Lobster

1:02:13 Condiments

1:02:57 Beverages

1:03:56 Weight Loss Advice & Tips

1:07:40 Support [Question and Answer]

1:07:43 Is there a new app?

1:09:23 What if you skip a meal?

1:13:42 Acknowledgements

1:14:52 Closing