Change ONE Thing – Keystone Habits that TRANSFORM Your Diet
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There are certain habits that, when adopted, create a chain reaction of positive changes. When working to improve your diet, these keystone habits give you a big advantage because you only need to focus on a single new behavior to reap a wide range of benefits. In this video, you’ll learn three Keystone Habits that will transform your diet. Choose one, focus on it, and experience the ripple effect it has on your health and weight.
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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.
Thank you for sharing. I learn so much from you. God bless, have a beautiful day ❤🤗
I have stopped putting sugar in my morning coffee and using sugar substitute it took time but I did it ,I’ve started to workout for better flexibility and hopefully I’ll start to lose some weight, but I have to really keep doing gentler exercises because of my arthritis and hip pain which is getting better.
Thank you for these tips every little bit helps. ❤
Thank you so much for your videos. I was just diagnosed with pre diabetes and I am terrified. I will finally commit to your lifestyle ❤
I wish you the best, Sandra!
You will never regret it and you will chase acquired diabetes away!
Thanks. I keep coming back to your videos.
Welcome back, Barbara :). I’m happy you are here!
I would love more keystone videos!!! I l
Great! Thanks, Debbie
I have been watching your videos for about 9 months. I have had a salad for lunch the past 6 months and I love it! I love knowing exactly what I’m going to take to work each day. Thank you for all you do! ☺️
Great vid. Have a happy day
Great! Thanks for your comment!
Great video. My keystone habits I adopted 3 years ago were “no added sugar”, then I transformed it into “low carb in general “. The second one is “a small walk after eating “. I’ve actually got a lot of them now that I think about it, but they have simply morphed into my lifestyle. Thank goodness alcohol has never been an option. I just don’t like it or want it.
walk or ride bike 25mins 4 days a week before eating. If your doing low carb/no sugar,, fasting should b easy an most important daily.
Dr Becky is so classy
Thank you Dr. Becky, I started from experience yesterday and i am adopting some healthy keystone habits of my own, but taking it one habit at a time and will build on them as i make progress. i am learning that this journey is MINE and i have to do it my way now, i’m taking a little bit from all of the sources that have been revealed to me and i am making them work for me and my lifestyle, i am giving myself grace and love every step of my way.
I would love to see more keystone videos. I keep coming back to your “no-nonsense” approach to healthier diet. I love the simplicity and common sense approach. I have recently been mostly following your 0,1, 2, 3 plan.
Great to hear, Gale! Thanks for your comment!
Excellent Dr. Becky! Ugh i know all of these things but i have fallen off again but i am ready to start over again and your video was soo timely!! 👏👏👏
Great info as always 😊
It’s been almost one year since I learned about your 0,1,2,3 program. The no added sugar and the large salad are still what I “try” to do. Some days I just eat something high carb , but I don’t continue eating that way. I’d say sugar no longer controls me, and I’m thankful for that.
That is a great thing!
Love the video and all the tips thank you for sharing
Excellent …. Excercise
enjoyed, very good information
STREAMLINE PLANNING is a great habit in itself. I spoke with my husband tonight about this exact thing, because we’re on two DIFFERENT journeys, but I need to cook for him.
We’re going to do the old meal prep, so we don’t have to give thought to our meals.
I am unfamiliar with the keystone habits but as usual you breakdown everything and make it make sense
and I will definitely check it out, I love the three principles that guide and inform me.
Love the keystone video. Thank you!
I stopped adding pure maple syrup to my morning coffee because it’s still sugar.
I now add to my cup a sprinkle of cinnamon,ginger, allspice and a tiny bit of vanilla. I add some heavy cream and froth that. I look forward to my morning coffee. It’s delicious without all the sugar.
I like Dr. Becky’s keystone habits. #1 (no sugar) has really been helping me. Another thing that has helped me is choosing one non-food activity that I wanted to do vs. trying to be proficient in 3 areas. (This idea came from Dawn, the Minimal Mom.) For example, my dream was to be a pickleball player, have a beautiful garden, and play the French horn. I had to decide which of these 3 things was most important to me and let go of the other 2. Not that I never play pickleball or put a plant in the ground, but I don’t feel bad now when I think about how little I am playing pickleball or what I “should” be doing in my flower bed. And I have had a great time developing a skill that brings me a lot of joy and I’m actually making progress in–something that never happened before! As I worked at that one thing, the Lord led me to things that helped me develop as a player. But it wasn’t until I just made that my focus that I had time for it. This one thing gave me some structure to my day that moves me away from eating. I used to feel guilty “I should be practicing”. Then I put it into my daily routine–eat lunch, take a nap, get up and practice an hour. Then I’m done. Now I don’t feel guilty in the morning and don’t feel guilty in the evening. That’s not my time to practice! Get out horn, do it, put it away. Period. 🙂