{"version":"1.0.0","segments":[{"startTime":28.168,"endTime":29.268,"body":"Happy Tuesday, guys."},{"startTime":29.268,"endTime":32.128,"body":"Welcome back to another episode of Eat, Train, Prosper."},{"startTime":32.128,"endTime":37.108000000000004,"body":"This is episode 163, What It Takes to Get Very Lean."},{"startTime":37.108000000000004,"endTime":48.088,"body":"Brian and I thought this would be a cool episode to put together as a lot of the kind of"},{"startTime":37.108000000000004,"endTime":48.088,"body":"surface level information from pretty popular and big accounts get kind of miscontextually"},{"startTime":48.088,"endTime":50.088,"body":"applied in what it actually takes."},{"startTime":50.088,"endTime":55.348,"body":"And there's some trade -offs, considerations, and expectations that we just want to go"},{"startTime":50.088,"endTime":55.348,"body":"through."},{"startTime":55.348,"endTime":58.028,"body":"So if you ever have an interest,"},{"startTime":58.384,"endTime":63.628,"body":"is you're just a little bit more prepared for things that you will very likely experience."},{"startTime":63.628,"endTime":70.312,"body":"But as always, before we get into today's topic, we will run through some updates and"},{"startTime":63.628,"endTime":70.312,"body":"Brian has some interesting ones for us"},{"startTime":71.828,"endTime":77.46000000000001,"body":"Yeah, I guess I have one main update for those that followed along."},{"startTime":77.46000000000001,"endTime":80.161,"body":"I posted on Instagram a few days ago."},{"startTime":80.161,"endTime":82.152,"body":"I had my very first concussion."},{"startTime":82.152,"endTime":88.745,"body":"yeah, that happened on Wednesday last week."},{"startTime":88.845,"endTime":90.565,"body":"I guess that would have been"},{"startTime":95.593,"endTime":101.814,"body":"And basically I'll just run through the story and then you can ask some questions and drop"},{"startTime":95.593,"endTime":101.814,"body":"an input if you want."},{"startTime":102.074,"endTime":104.854,"body":"essentially at 9 22 a .m."},{"startTime":104.854,"endTime":112.454,"body":"I started out for a bike ride on my normal course that I always take through my"},{"startTime":104.854,"endTime":112.454,"body":"neighborhood to leave and go head toward the mountains or whatever I was going to do."},{"startTime":112.974,"endTime":123.234,"body":"I was about three minutes in and I was kind of descending this really short, not steep"},{"startTime":112.974,"endTime":123.234,"body":"hill that leads into a left turn into a straightaway."},{"startTime":124.514,"endTime":129.21699999999998,"body":"literally in my neighborhood, like right by my kid's elementary school."},{"startTime":129.21699999999998,"endTime":138.973,"body":"And so I rounded this corner, had a little bit of speed coming out of the decline, hit the"},{"startTime":129.21699999999998,"endTime":138.973,"body":"flat, noted that there were two cars parked on my right."},{"startTime":138.973,"endTime":142.826,"body":"There was a black car parked closer to me on my right."},{"startTime":142.826,"endTime":150.20999999999998,"body":"And then just ahead of the black car, maybe five car lengths further was a red car, a red"},{"startTime":142.826,"endTime":150.20999999999998,"body":"Jeep parked on the right."},{"startTime":150.602,"endTime":158.809,"body":"And making that mental calculation of those cars are there and I shouldn't hit them was"},{"startTime":150.602,"endTime":158.809,"body":"pretty much the last thing I remember."},{"startTime":158.809,"endTime":167.416,"body":"And apparently I ran into the back of the red Jeep, cracking the glass, denting the frame."},{"startTime":167.997,"endTime":177.565,"body":"And eight minutes later, I was putting the chain back on my bike as if I was going to go"},{"startTime":167.997,"endTime":177.565,"body":"continue biking."},{"startTime":177.565,"endTime":178.866,"body":"I remember that."},{"startTime":178.99,"endTime":180.711,"body":"That was my next memory."},{"startTime":180.751,"endTime":191.005,"body":"then immediately after that, the ambulance people are coming, the EMTs, and they're taking"},{"startTime":180.751,"endTime":191.005,"body":"me away from my bike, shuttling me into an ambulance, asking me if I know where I am and"},{"startTime":191.005,"endTime":192.656,"body":"if I know what happened."},{"startTime":193.096,"endTime":202.861,"body":"And at first, I'm certainly caught off guard because I obviously realized in the moment"},{"startTime":193.096,"endTime":202.861,"body":"that I had been in a crash, but I certainly didn't realize that it was bad enough for me"},{"startTime":202.861,"endTime":206.042,"body":"to be pulled into an ambulance."},{"startTime":206.582,"endTime":208.833,"body":"Because I was like, Hey, I'm putting the chain back on my bike."},{"startTime":208.833,"endTime":214.345,"body":"Like I'm ready to roll, you know, filled with adrenaline and shock and all of that stuff."},{"startTime":214.726,"endTime":225.59,"body":"And so I really, I lost eight minutes from about two to three seconds before I crashed"},{"startTime":214.726,"endTime":225.59,"body":"into the car and up to seven minutes after the crash."},{"startTime":225.59,"endTime":227.941,"body":"Most of that is pretty blank in my mind."},{"startTime":227.941,"endTime":234.634,"body":"A bystander said that they, they're the ones that called the EMTs or the ambulance."},{"startTime":235.026,"endTime":241.348,"body":"And they said that there was this guy stumbling around aimlessly and they think he was"},{"startTime":235.026,"endTime":241.348,"body":"just in a crash."},{"startTime":241.519,"endTime":243.309,"body":"I have no recollection of any of that."},{"startTime":243.309,"endTime":246.951,"body":"Like I said, my first memory was putting the chain back on my bike."},{"startTime":247.491,"endTime":249.212,"body":"And, so I was in the ambulance."},{"startTime":249.212,"endTime":252.933,"body":"They're asking me all these questions about like, if I know what happened, blah, blah,"},{"startTime":249.212,"endTime":252.933,"body":"blah."},{"startTime":252.933,"endTime":254.354,"body":"They showed me a picture of myself."},{"startTime":254.354,"endTime":257.996,"body":"Like they put a mirror up to me and I was like, okay."},{"startTime":257.996,"endTime":262.73699999999997,"body":"Cause I didn't quite realize I think that, that I was in the type of shape that I was in"},{"startTime":257.996,"endTime":262.73699999999997,"body":"and"},{"startTime":265.286,"endTime":269.486,"body":"Um, then I was, I realized I should call Kim."},{"startTime":269.486,"endTime":277.966,"body":"And so from the ambulance at nine 38 AM, so that would be 14 minutes after I left for my"},{"startTime":269.486,"endTime":277.966,"body":"bike ride."},{"startTime":278.26599999999996,"endTime":289.926,"body":"10 minutes after I crashed, I called Kim and she said that she was glad to hear from me"},{"startTime":278.26599999999996,"endTime":289.926,"body":"that it was at least me and not the EMT that she was hearing"},{"startTime":290.154,"endTime":297.657,"body":"But she said I was kind of babbling, not making a lot of sense and saying, I think I got"},{"startTime":290.154,"endTime":297.657,"body":"in an accident and now I'm in an ambulance."},{"startTime":297.657,"endTime":299.438,"body":"I don't really know what's going on."},{"startTime":299.438,"endTime":304.28,"body":"And then I guess at that point, the EMT took the phone, kind of explained what had"},{"startTime":299.438,"endTime":304.28,"body":"happened."},{"startTime":304.42,"endTime":308.482,"body":"She jumped in the car and sped over to the hospital."},{"startTime":308.862,"endTime":314.025,"body":"The hospital was actually point two miles away from where I crashed."},{"startTime":314.025,"endTime":317.206,"body":"So the ambulance basically had to go."},{"startTime":317.302,"endTime":326.222,"body":"you know, a quarter mile to come get me and then turn around and go a quarter mile back to"},{"startTime":317.302,"endTime":326.222,"body":"the hospital, which is only funny in the sense and unfortunate."},{"startTime":326.222,"endTime":335.402,"body":"I've been ironic that the cost of getting in an ambulance and being taken to the hospital"},{"startTime":326.222,"endTime":335.402,"body":"is the same, whether you go like 20 miles or point two miles."},{"startTime":335.402,"endTime":337.502,"body":"Um, and so I don't know what that bill is going to be."},{"startTime":337.502,"endTime":346.162,"body":"It's my first time ever being shuttled in an ambulance, but I'm pretty sure that, uh, that"},{"startTime":337.502,"endTime":346.162,"body":"I'm not going to love the cost for, going a quarter of a mile."},{"startTime":346.674,"endTime":348.435,"body":"So I got to the hospital."},{"startTime":348.875,"endTime":357.598,"body":"They immediately rushed me into a CT scan to make sure that my brain was OK, that there"},{"startTime":348.875,"endTime":357.598,"body":"was no bleeding or hemorrhaging, et cetera, going on, excessive swelling."},{"startTime":358.519,"endTime":360.479,"body":"Took me back to the room."},{"startTime":360.58,"endTime":364.141,"body":"Some nurses came in, cleaned me up, shot my wounds with saline."},{"startTime":364.141,"endTime":371.314,"body":"Basically, my wounds were two big jabs on my elbow where I guess I fell."},{"startTime":371.314,"endTime":376.206,"body":"The concussion to my head and a bunch of"},{"startTime":376.256,"endTime":377.626,"body":"cuts on my neck."},{"startTime":377.626,"endTime":390.13,"body":"And I actually think the the cuts on the neck are probably the thing that could have been"},{"startTime":377.626,"endTime":390.13,"body":"the worst that weren't because whatever glass was shattered when I ran into that car"},{"startTime":390.13,"endTime":397.052,"body":"missed all of the vital stuff in my neck and literally just hit the very far right side of"},{"startTime":390.13,"endTime":397.052,"body":"my neck."},{"startTime":397.052,"endTime":404.414,"body":"And I don't think any of them went deep enough to cause any significant injury, which is"},{"startTime":397.052,"endTime":404.414,"body":"all so, so, so lucky."},{"startTime":405.256,"endTime":411.97,"body":"So I'm guessing that what happened is I somehow lost course in those two to three seconds."},{"startTime":411.97,"endTime":422.976,"body":"I don't know if it was like a animal that ran out in front of me or a bird or if I was"},{"startTime":411.97,"endTime":422.976,"body":"literally just maybe looking down at my phone, which is on my handlebars, trying to change"},{"startTime":422.976,"endTime":429.059,"body":"a song or a podcast or maybe I got distracted by like an airplane."},{"startTime":429.059,"endTime":431.1,"body":"I mean, it could be like a number of different things."},{"startTime":431.1,"endTime":434.562,"body":"And then I this all I would have to do is slightly veer to the"},{"startTime":434.72,"endTime":437.912,"body":"Cause I'm in this line, you know, passing these parked cars on my right."},{"startTime":437.912,"endTime":441.725,"body":"So I'm probably two, three feet from them if I'm doing it correctly."},{"startTime":442.115,"endTime":448.199,"body":"so one slight misjudgment, maybe I veer into like the back right side of the bumper of"},{"startTime":442.115,"endTime":448.199,"body":"this red car."},{"startTime":448.34,"endTime":450.601,"body":"And suddenly I'm tumbling down."},{"startTime":452.863,"endTime":462.6,"body":"so let's see in the hospital, they quickly determined that the concussion was, was"},{"startTime":452.863,"endTime":462.6,"body":"negative as far as brain hemorrhaging, bleeding, excessive swelling."},{"startTime":463.358,"endTime":465.399,"body":"I got some stitches in my elbow."},{"startTime":465.399,"endTime":468.821,"body":"They glued a bunch of stuff on my neck and on my face."},{"startTime":468.921,"endTime":472.873,"body":"Now six days later, most of it is like, looks like surface wounds."},{"startTime":472.873,"endTime":476.125,"body":"doesn't look, look nearly as gnarly as it was."},{"startTime":476.986,"endTime":481.928,"body":"And I guess I'll talk about the post."},{"startTime":481.928,"endTime":485.45,"body":"Can yeah, I'll let you in real quick for a quick question."},{"startTime":485.562,"endTime":494.612,"body":"Yeah, did did did you get any of the I'm sure like once you got to the hospital or maybe"},{"startTime":485.562,"endTime":494.612,"body":"even in the empty like they took your vitals blood pressure all that was anything like out"},{"startTime":494.612,"endTime":495.553,"body":"of the ordinary there."},{"startTime":495.553,"endTime":497.876,"body":"Like low blood pressure."},{"startTime":497.876,"endTime":499.762,"body":"Really high."},{"startTime":499.762,"endTime":505.742,"body":"me into the ambulance, they said my blood pressure was 200 over 120."},{"startTime":506.742,"endTime":518.3820000000001,"body":"And I guess that that is a factor of like really being injured and all of the adrenaline"},{"startTime":506.742,"endTime":518.3820000000001,"body":"and I mean, yeah, I there's there's everything like going on in that moment."},{"startTime":518.3820000000001,"endTime":521.062,"body":"So I actually wasn't surprised when they told me it was 200 over 120."},{"startTime":521.062,"endTime":522.062,"body":"They're like, that's really high."},{"startTime":522.062,"endTime":523.5219999999999,"body":"I was like, yeah, I know I was in an accident."},{"startTime":523.5219999999999,"endTime":525.662,"body":"Like I expect that."},{"startTime":525.9739999999999,"endTime":533.674,"body":"By the time I got to the hospital and they had me kind of hooked up to the machine and"},{"startTime":525.9739999999999,"endTime":533.674,"body":"stuff, it had gone down to 140 over 100."},{"startTime":533.674,"endTime":542.454,"body":"And that's obviously still high, but that's in like the manageable range for having a"},{"startTime":533.674,"endTime":542.454,"body":"catastrophe like 20 minutes prior."},{"startTime":542.502,"endTime":543.372,"body":"Yeah."},{"startTime":543.513,"endTime":543.853,"body":"Yeah."},{"startTime":543.853,"endTime":547.827,"body":"Did anyone try and offer any plausible exp?"},{"startTime":547.827,"endTime":550.419,"body":"Like, I mean, I know it's happened to me one time in my life."},{"startTime":550.419,"endTime":552.541,"body":"I just passed out, like randomly."},{"startTime":552.541,"endTime":562.88,"body":"And I just woke up like I was I was peeing in like a bathroom and I just woke up on the"},{"startTime":552.541,"endTime":562.88,"body":"floor like and I was like, like a random school night in high school."},{"startTime":562.88,"endTime":564.482,"body":"And like my pants were like down at my ankles."},{"startTime":564.482,"endTime":568.894,"body":"I literally just passed out for however long and then like woke up and then was perfectly"},{"startTime":564.482,"endTime":568.894,"body":"fine."},{"startTime":568.894,"endTime":571.438,"body":"you didn't like hit your head or have a concussion or something?"},{"startTime":571.438,"endTime":579.552,"body":"Mm I guess I kind of like fell in a very graceful way and just kind of like crumbled and"},{"startTime":571.438,"endTime":579.552,"body":"didn't fall back or anything like that."},{"startTime":579.792,"endTime":585.515,"body":"and then after obviously that inspired some some digging of things in from what I"},{"startTime":579.792,"endTime":585.515,"body":"remember."},{"startTime":585.515,"endTime":586.626,"body":"And like I'm stretching out."},{"startTime":586.626,"endTime":588.757,"body":"was literally half my life ago."},{"startTime":589.998,"endTime":595.166,"body":"Like blood pressure swings, like abrupt blood pressure swings can cause like fainting and"},{"startTime":589.998,"endTime":595.166,"body":"those sorts of things."},{"startTime":595.166,"endTime":596.908,"body":"Yeah, if it goes really low."},{"startTime":596.908,"endTime":599.561,"body":"Similar thing actually just happened to my dad recently."},{"startTime":599.561,"endTime":604.535,"body":"He had a similar situation where he kind of passed out and it was because his blood"},{"startTime":599.561,"endTime":604.535,"body":"pressure went super low."},{"startTime":604.836,"endTime":607.959,"body":"No, I don't think that was the case with me."},{"startTime":609.541,"endTime":612.794,"body":"I have quite normal blood pressure."},{"startTime":612.794,"endTime":618.326,"body":"Like Kim has low blood pressure and she gets dizzy and sometimes has to like sit down, you"},{"startTime":612.794,"endTime":618.326,"body":"know?"},{"startTime":618.326,"endTime":620.226,"body":"Um, that almost never happens to me."},{"startTime":620.226,"endTime":626.626,"body":"So I would say if anything, I err on the side of like, Hey, I'm right on that 120 over 80,"},{"startTime":620.226,"endTime":626.626,"body":"115 over 75 range."},{"startTime":626.846,"endTime":629.686,"body":"Um, and then sometimes it's like 125 over 85."},{"startTime":629.686,"endTime":633.106,"body":"Like I pretty much average normal blood pressure."},{"startTime":633.346,"endTime":639.306,"body":"Um, it's a friend of mine who's a doctor brought up that I could have had a seizure."},{"startTime":639.306,"endTime":643.906,"body":"And that was certainly something I considered too, because my dad has seizures."},{"startTime":644.606,"endTime":647.784,"body":"Um, and he actually had a similar accident."},{"startTime":647.784,"endTime":659.981,"body":"in his 40s, late 40s, when he apparently was hit by a snowboarder on a ski slope and ended"},{"startTime":647.784,"endTime":659.981,"body":"up having a stroke six months later from whatever that did to his brain."},{"startTime":660.982,"endTime":667.285,"body":"My mom's theory is that he never actually got hit by a snowboarder and that he just had a"},{"startTime":660.982,"endTime":667.285,"body":"seizure and fell."},{"startTime":668.466,"endTime":675.83,"body":"And so there is like this long shot possibility in my mind that maybe that happened from"},{"startTime":675.83,"endTime":686.073,"body":"talking to a number of friends of mine and research online over the last few days, as"},{"startTime":675.83,"endTime":686.073,"body":"you'd expect someone to do in this case, it seems like most people that have concussions"},{"startTime":686.273,"endTime":689.914,"body":"have memory loss on either side of the concussion."},{"startTime":689.914,"endTime":701.597,"body":"And it seems to be a defense mechanism, like a protective mechanism for the brain to not"},{"startTime":689.914,"endTime":701.597,"body":"have to relive whatever that tragedy or catastrophe that occurred was."},{"startTime":702.078,"endTime":704.038,"body":"And so I'm not"},{"startTime":704.042,"endTime":713.188,"body":"move forward in life thinking that I'm having seizures, given that that was a one -time"},{"startTime":704.042,"endTime":713.188,"body":"freak accident and there does seem to be this property of concussions that occurs to"},{"startTime":713.188,"endTime":713.709,"body":"people."},{"startTime":713.709,"endTime":718.331,"body":"So I'm just going to assume that it was an error of judgment or something else happened."},{"startTime":718.412,"endTime":725.596,"body":"My friends also told me that memory does tend to come back as the brain heals months"},{"startTime":718.412,"endTime":725.596,"body":"later."},{"startTime":726.557,"endTime":734.012,"body":"So like the other day, I guess I'll continue the story here and say that, you know, I'm on"},{"startTime":726.557,"endTime":734.012,"body":"day six now, but by day three, I felt"},{"startTime":734.038,"endTime":735.698,"body":"almost back to normal."},{"startTime":735.698,"endTime":745.078,"body":"And I was even able to go for like a zone two bike ride and stuff like that, which when"},{"startTime":735.698,"endTime":745.078,"body":"you look at the research now on concussion recovery, if you were to look at it five to 10"},{"startTime":745.078,"endTime":747.778,"body":"years ago, it would look different than it does now."},{"startTime":747.778,"endTime":760.098,"body":"Now they actually prescribe low intensity aerobic exercise as soon as you can do it"},{"startTime":747.778,"endTime":760.098,"body":"without increasing your headache or whatever, whatever symptoms you might have."},{"startTime":760.098,"endTime":763.038,"body":"They want you to start doing aerobic exercise immediately."},{"startTime":763.495,"endTime":771.332,"body":"and so I started going for walks like the day of the next day, even though I had a"},{"startTime":763.495,"endTime":771.332,"body":"headache, I was doing walks by Saturday, day three."},{"startTime":771.332,"endTime":772.873,"body":"I was, felt back to normal."},{"startTime":772.873,"endTime":780.54,"body":"So I did a bike ride, did a, a circuit weight workout on Sunday, did another bike ride on,"},{"startTime":772.873,"endTime":780.54,"body":"Monday."},{"startTime":780.54,"endTime":783.383,"body":"And then, or yesterday I went for a run."},{"startTime":783.383,"endTime":787.126,"body":"I have one bike ride, a circuit weight workout."},{"startTime":787.126,"endTime":789.628,"body":"And then yesterday I went for a run and lifted."},{"startTime":790.146,"endTime":793.297,"body":"So it seems like at this point, you know, everything is back to normal."},{"startTime":793.297,"endTime":796.648,"body":"I don't have any more symptoms or anything like that."},{"startTime":797.528,"endTime":803.11,"body":"But the first day after the concussion was really bad."},{"startTime":803.65,"endTime":805.71,"body":"The day of I actually felt fine."},{"startTime":805.71,"endTime":808.172,"body":"Like I was surprisingly okay."},{"startTime":808.512,"endTime":810.262,"body":"I was mostly just worried about my elbow."},{"startTime":810.262,"endTime":814.594,"body":"I thought I had shattered my elbow or something like that because I could barely bend it."},{"startTime":816.79,"endTime":820.45,"body":"But the next day I was in bed till 3 p .m."},{"startTime":820.59,"endTime":829.49,"body":"and I had headaches that felt like they like wrapped around my entire head and they"},{"startTime":820.59,"endTime":829.49,"body":"wouldn't go away even with ibuprofen or Vicodin."},{"startTime":829.49,"endTime":834.65,"body":"And then I vomited the next day in the morning as well."},{"startTime":834.65,"endTime":836.99,"body":"Like I dropped Bryson off at school."},{"startTime":836.99,"endTime":840.79,"body":"That was like the one time I got out of bed and I immediately realized I had to get back"},{"startTime":836.99,"endTime":840.79,"body":"in bed."},{"startTime":840.79,"endTime":844.544,"body":"I dropped Bryson at camp, got back to my car, puked everywhere."},{"startTime":844.544,"endTime":847.275,"body":"felt a bit better momentarily and then drove home."},{"startTime":848.396,"endTime":856.699,"body":"So the fact that I had puked is like a sign of at least a moderate concussion if they're"},{"startTime":848.396,"endTime":856.699,"body":"gonna rank them mild, moderate, severe, it's at least moderate."},{"startTime":857.28,"endTime":866.964,"body":"And then the headache obviously, but the fact that I'm better now, you know, at three days"},{"startTime":857.28,"endTime":866.964,"body":"later and now six days later, I'm just very thankful for the way it all played out."},{"startTime":866.964,"endTime":871.286,"body":"And I'm also very thankful for this strong"},{"startTime":871.446,"endTime":883.486,"body":"bone density and muscle that I have protecting my body because falling from a bike after"},{"startTime":871.446,"endTime":883.486,"body":"ramming into the back of a car at 20 miles per hour, which I'm sure I was going 20 because"},{"startTime":883.486,"endTime":886.526,"body":"I was coming from a downhill into a straightaway."},{"startTime":888.826,"endTime":890.846,"body":"I fell hard on the ground."},{"startTime":890.846,"endTime":893.666,"body":"mean, I don't remember it, but I had to have fallen hard on the ground."},{"startTime":893.666,"endTime":896.506,"body":"And I think I took the brunt of it with my elbow."},{"startTime":896.506,"endTime":900.886,"body":"And so the fact that nothing shattered in my elbow and"},{"startTime":900.886,"endTime":904.46,"body":"broke in my body is amazing."},{"startTime":904.46,"endTime":906.301,"body":"Like I can I can barely believe it."},{"startTime":906.301,"endTime":914.219,"body":"So I just even more of a promoter of strength training and hypertrophy work than I could"},{"startTime":906.301,"endTime":914.219,"body":"possibly ever be."},{"startTime":914.219,"endTime":917.512,"body":"And I think that that you know, is kind of the moral of the story."},{"startTime":921.224,"endTime":924.265,"body":"Okay, so I mean that, kind of scary."},{"startTime":924.686,"endTime":927.397,"body":"I like your attitude of like, hey, it happened, I feel better now."},{"startTime":927.397,"endTime":933.29,"body":"I'm not gonna try and come to any unnecessary conclusion and I'm going to move forward"},{"startTime":927.397,"endTime":933.29,"body":"with my life."},{"startTime":933.29,"endTime":937.512,"body":"I think that's a wonderfully kind of just progressive way to think about it."},{"startTime":937.514,"endTime":937.994,"body":"Yeah."},{"startTime":937.994,"endTime":942.496,"body":"The big concern now is just, need to not have another concussion in the next two to three"},{"startTime":937.994,"endTime":942.496,"body":"months."},{"startTime":942.806,"endTime":946.998,"body":"so I'm just trying to be careful and I'm not going to go mountain biking, like crazy"},{"startTime":942.806,"endTime":946.998,"body":"biking."},{"startTime":946.998,"endTime":948.759,"body":"I'm going to stay on the flats."},{"startTime":948.759,"endTime":952.04,"body":"I'm going to make sure I'm paying really close attention all the time."},{"startTime":952.04,"endTime":961.444,"body":"One of the things that, I was talking to Jordan lips yesterday about is that I just love"},{"startTime":952.04,"endTime":961.444,"body":"in zone to work the ability because it's lower intensity to be able to just kind of like"},{"startTime":961.444,"endTime":964.935,"body":"zone out and look around at the sky and like take everything in."},{"startTime":964.935,"endTime":966.666,"body":"And I think"},{"startTime":966.666,"endTime":971.267,"body":"That was probably why I veered and ran into this car."},{"startTime":971.848,"endTime":980.881,"body":"And so now I have to stay a little bit more focused even during zone two work, which, you"},{"startTime":971.848,"endTime":980.881,"body":"know, small compromise to not have another concussion."},{"startTime":980.881,"endTime":988.073,"body":"But, but yeah, like I said, I'm just thankful that I'm here and that I'm functioning and I"},{"startTime":980.881,"endTime":988.073,"body":"can still bike and lift and all that stuff."},{"startTime":988.23,"endTime":990.104,"body":"Definitely, definitely."},{"startTime":990.728,"endTime":994.066,"body":"Any other updates on that or shall we dive into today's topic?"},{"startTime":994.066,"endTime":994.879,"body":"Yeah, let's dive in."},{"startTime":994.879,"endTime":1000.915,"body":"You've prepared quite a comprehensive episode for us, so I'm excited to kind of hear where"},{"startTime":994.879,"endTime":1000.915,"body":"goes."},{"startTime":1001.544,"endTime":1002.004,"body":"Yeah."},{"startTime":1002.004,"endTime":1008.104,"body":"So I think the, like, like I said in the intro, the episode topic is what it takes to get"},{"startTime":1002.004,"endTime":1008.104,"body":"very lean."},{"startTime":1008.264,"endTime":1012.224,"body":"And, um, obviously the term very lean is a bit subjective, right?"},{"startTime":1012.224,"endTime":1020.964,"body":"So what, what I thought would be helpful is we define what we, you know, what would"},{"startTime":1012.224,"endTime":1020.964,"body":"encompass what we're calling very lean for the purposes of this episode."},{"startTime":1021.504,"endTime":1027.0639999999999,"body":"So what I came up with is, uh, for us males, that would be sub 10 % body fat."},{"startTime":1027.0639999999999,"endTime":1030.824,"body":"And let's call that on a DEXA verification, um, and to"},{"startTime":1030.824,"endTime":1032.904,"body":"provide some anchoring."},{"startTime":1032.904,"endTime":1040.924,"body":"Bodybuilding contest shape is approximately like four to five percent body fat,"},{"startTime":1032.904,"endTime":1040.924,"body":"potentially even a little bit leaner in certain individuals."},{"startTime":1040.924,"endTime":1043.504,"body":"So we're defining it as like sub 10."},{"startTime":1043.504,"endTime":1055.124,"body":"So seven, let's call it like seven, eight, nine, some easily identifiable characteristics"},{"startTime":1043.504,"endTime":1055.124,"body":"to help clear visible six pack in veins visible within that midsection."},{"startTime":1055.124,"endTime":1060.261,"body":"That's a pretty good detail specifically because as males,"},{"startTime":1060.261,"endTime":1070.108,"body":"with a normal male body fat distribution, we are going to store the majority of the body"},{"startTime":1060.261,"endTime":1070.108,"body":"fat in that androids region, which is the stomach pretty much."},{"startTime":1071.752,"endTime":1075.392,"body":"For females, sub 18 % body fat."},{"startTime":1075.392,"endTime":1078.692,"body":"that, again, that would be like a DEXA verification."},{"startTime":1079.192,"endTime":1089.312,"body":"For, again, some anchoring, a bikini contest shape is approximately like 13 to 14 % for"},{"startTime":1079.192,"endTime":1089.312,"body":"the extreme leanness of like women's bodybuilding."},{"startTime":1090.692,"endTime":1095.092,"body":"Essential body fat for women is around like the 12 % mark."},{"startTime":1095.552,"endTime":1101.712,"body":"I'm sure some individuals for very short periods of time, like in a contest, maybe"},{"startTime":1095.552,"endTime":1101.712,"body":"slightly below"},{"startTime":1101.96,"endTime":1119.32,"body":"But for our context, sub 18 is quite lean and some easily visual characteristics, visual"},{"startTime":1101.96,"endTime":1119.32,"body":"upper body musculature, clear definition between some tissue there and some muscle"},{"startTime":1119.32,"endTime":1123.52,"body":"separation between the quads and hamstrings and even within the quads."},{"startTime":1123.52,"endTime":1131.56,"body":"For a female body fat pattern distribution, it's going to be disproportionately more body"},{"startTime":1123.52,"endTime":1131.56,"body":"fat below the hips as a both."},{"startTime":1131.56,"endTime":1133.92,"body":"as above to above the hips."},{"startTime":1133.92,"endTime":1140.98,"body":"So a woman can be very, very lean, great six pack and still have like no visible quad"},{"startTime":1133.92,"endTime":1140.98,"body":"separation."},{"startTime":1140.98,"endTime":1151.3,"body":"Whereas as males, if you haven't done a lot of like coaching or working with women, that"},{"startTime":1140.98,"endTime":1151.3,"body":"may seem kind of far fetched to you or will be at like 16, 17 % body fat, not have"},{"startTime":1151.3,"endTime":1156.64,"body":"anywhere near, you know, a six pack and still have clear easily definition between the"},{"startTime":1151.3,"endTime":1156.64,"body":"quad."},{"startTime":1156.64,"endTime":1160.0,"body":"So different hormonal storage patterns"},{"startTime":1160.028,"endTime":1162.817,"body":"where the body fat placement is there."},{"startTime":1163.016,"endTime":1175.356,"body":"Yeah, you know, it's interesting because I also tend to hold more of my body fat in that"},{"startTime":1163.016,"endTime":1175.356,"body":"like lower body hip area, but not as much in my quads as like upper hamstring, glute,"},{"startTime":1175.477,"endTime":1181.642,"body":"lower love handle, like lower back area, which I think is somewhat typical of males."},{"startTime":1181.642,"endTime":1188.398,"body":"But I do think that most males, would you agree, tend to hold around the midsection more"},{"startTime":1181.642,"endTime":1188.398,"body":"than the area that I described?"},{"startTime":1188.398,"endTime":1191.09,"body":"Like it's just like slightly higher than where I hold it."},{"startTime":1191.346,"endTime":1192.637,"body":"Correct, yeah, yeah."},{"startTime":1192.637,"endTime":1194.619,"body":"I mean, the lower back, yes."},{"startTime":1196.501,"endTime":1198.653,"body":"Pretty much like right at the belt line, males."},{"startTime":1198.653,"endTime":1206.13,"body":"That's gonna be like the last place you're gonna have like some like pinchable fat to an"},{"startTime":1198.653,"endTime":1206.13,"body":"appreciable degree."},{"startTime":1206.29,"endTime":1212.314,"body":"But typically you'll see in males like a lot leaner in the hamstrings and those sorts of"},{"startTime":1206.29,"endTime":1212.314,"body":"things, conversely with women."},{"startTime":1212.314,"endTime":1214.894,"body":"like for me, like glutes are one of the last things."},{"startTime":1214.894,"endTime":1223.894,"body":"Like I'll have, I'll have a six pack abs at, you know, 15 % body fat and, and then the,"},{"startTime":1214.894,"endTime":1223.894,"body":"the glutes probably won't come in."},{"startTime":1223.894,"endTime":1229.334,"body":"I don't know if I've ever had glutes like properly in, but like they begin to come in, you"},{"startTime":1223.894,"endTime":1229.334,"body":"know, half of that."},{"startTime":1229.334,"endTime":1231.294,"body":"like seven, eight, nine percent body fat."},{"startTime":1231.294,"endTime":1232.285,"body":"It's crazy."},{"startTime":1232.285,"endTime":1232.835,"body":"Yeah."},{"startTime":1232.835,"endTime":1237.999,"body":"there's going to be some, everyone there is individual characteristics within that too."},{"startTime":1238.79,"endTime":1243.994,"body":"but to try and create a speaking to a large population, right?"},{"startTime":1244.044,"endTime":1246.476,"body":"to, some definable characteristics."},{"startTime":1248.442,"endTime":1254.707,"body":"Now some considerations that I think is important that we start off with your starting"},{"startTime":1248.442,"endTime":1254.707,"body":"point, right?"},{"startTime":1254.707,"endTime":1257.211,"body":"So a lot of the"},{"startTime":1259.154,"endTime":1269.847,"body":"Let's call them issues for sure, or undesirable effects of getting very, very lean come"},{"startTime":1259.154,"endTime":1269.847,"body":"down to kind of two, two, two sides of the fence."},{"startTime":1269.847,"endTime":1274.538,"body":"One side of the fence is total time spent in the caloric deficit."},{"startTime":1274.538,"endTime":1279.77,"body":"So the accumulation of just the weeks and months that it takes to get there."},{"startTime":1279.77,"endTime":1286.552,"body":"And then the second is the actual time spent at the very low amounts of body fat."},{"startTime":1286.552,"endTime":1286.842,"body":"Right."},{"startTime":1286.842,"endTime":1288.092,"body":"So"},{"startTime":1288.296,"endTime":1291.076,"body":"The first consideration is your starting point."},{"startTime":1291.356,"endTime":1299.536,"body":"If you live a very health focused and forward lifestyle, you will be much closer to that"},{"startTime":1291.356,"endTime":1299.536,"body":"end goal at your start."},{"startTime":1299.736,"endTime":1304.876,"body":"So your overall duration spent dieting can be significantly shorter, right?"},{"startTime":1304.876,"endTime":1317.436,"body":"If you're, let's say you just are a male living your life at like a 12 and a half, 13%, to"},{"startTime":1304.876,"endTime":1317.436,"body":"get to 9 % is not significantly as large of an endeavor as that male"},{"startTime":1317.896,"endTime":1329.696,"body":"living at 20 % at the end of a bulk and decides now it's time to get like super, super"},{"startTime":1317.896,"endTime":1329.696,"body":"shreddy for summer, that's going to be a considerably longer time spent in the deficit and"},{"startTime":1329.696,"endTime":1336.676,"body":"the accumulation of fatigue and other less desirable effects will accumulate because of"},{"startTime":1329.696,"endTime":1336.676,"body":"that total duration spent"},{"startTime":1339.68,"endTime":1350.086,"body":"and then the next kind of consideration I have around that is, many of the kind of gen pop"},{"startTime":1339.68,"endTime":1350.086,"body":"fitness and health advice that comes out of the super big popular accounts may not"},{"startTime":1350.086,"endTime":1352.187,"body":"contextually apply to you."},{"startTime":1352.187,"endTime":1353.087,"body":"Right."},{"startTime":1353.108,"endTime":1362.493,"body":"kind of like the conversation that, that Brian and I just had, I'm trying to make a"},{"startTime":1353.108,"endTime":1362.493,"body":"blanketed compartmentalized statement of how to discern body fat percentages."},{"startTime":1362.493,"endTime":1367.155,"body":"And Brian's like, Hey, that doesn't contextually apply to me, you know?"},{"startTime":1367.325,"endTime":1369.316,"body":"so understand that."},{"startTime":1369.64,"endTime":1382.56,"body":"And this is the thing that I would say I speak with clients most often about is sometimes"},{"startTime":1369.64,"endTime":1382.56,"body":"they have a kind of unrealistic expectations of what it takes to get in very, very good"},{"startTime":1382.56,"endTime":1383.28,"body":"shape."},{"startTime":1383.28,"endTime":1387.88,"body":"And they'll say things like, but you know, what about like balance?"},{"startTime":1387.88,"endTime":1393.02,"body":"You know, and typically I'll say like at 8 % body fat, like there really isn't balance."},{"startTime":1393.16,"endTime":1397.52,"body":"Once you get there, you can find balance, but to get there."},{"startTime":1398.012,"endTime":1407.446,"body":"there really isn't a balance when you're pursuing these very ambitious physique goals and"},{"startTime":1398.012,"endTime":1407.446,"body":"body fat goals specifically."},{"startTime":1408.988,"endTime":1415.05,"body":"The next thing I have on the consideration is your personal value system and what is"},{"startTime":1408.988,"endTime":1415.05,"body":"important to you."},{"startTime":1415.05,"endTime":1419.451,"body":"This is one that I find is very, very important."},{"startTime":1420.391,"endTime":1431.685,"body":"For example, if you are like a foodie, someone who really likes trying local restaurants"},{"startTime":1420.391,"endTime":1431.685,"body":"and things like that, this can be just significantly harder for you because it requires"},{"startTime":1431.685,"endTime":1435.436,"body":"you to abstain at least to"},{"startTime":1438.288,"endTime":1443.652,"body":"a more than would be desired degree from things that you really like to do."},{"startTime":1443.913,"endTime":1452.189,"body":"On the other side of the fence, if you're someone like me, I'm not knocking people who are"},{"startTime":1443.913,"endTime":1452.189,"body":"foodies or by any stretch of imagination."},{"startTime":1452.189,"endTime":1453.17,"body":"It's just not a thing for me."},{"startTime":1453.17,"endTime":1454.081,"body":"I just don't care."},{"startTime":1454.081,"endTime":1459.825,"body":"You're like, I'm the dog food diet guy and I'm happily live my life that way."},{"startTime":1459.825,"endTime":1463.388,"body":"And like we've talked about many times with the like how,"},{"startTime":1463.822,"endTime":1464.723,"body":"with happiness, right?"},{"startTime":1464.723,"endTime":1473.883,"body":"There's the people who have like the extreme highs and the extreme lows and the Brian and"},{"startTime":1464.723,"endTime":1473.883,"body":"I kind of find that we're both pretty much operating, you know, really close to a midline."},{"startTime":1473.883,"endTime":1474.634,"body":"That's how I am."},{"startTime":1474.634,"endTime":1483.994,"body":"Like, I don't hate going out to try to do restaurants, but the joy I get out of it's like"},{"startTime":1474.634,"endTime":1483.994,"body":"I go from like a five to a six pretty much."},{"startTime":1483.994,"endTime":1485.15,"body":"And I'm like, all right, cool."},{"startTime":1485.15,"endTime":1487.012,"body":"I, I agree."},{"startTime":1487.012,"endTime":1488.512,"body":"I agree completely."},{"startTime":1489.384,"endTime":1498.671,"body":"I feel like with, with our situation, Kim is definitely the one that like wants to be out"},{"startTime":1489.384,"endTime":1498.671,"body":"there and experiencing and like doing the thing, like the hot new chic thing that everyone"},{"startTime":1498.671,"endTime":1499.893,"body":"else is doing, you know?"},{"startTime":1499.893,"endTime":1503.455,"body":"And I'm just like, yeah, I could just do beef and rice again, you know?"},{"startTime":1504.276,"endTime":1511.232,"body":"the other thing as, as you mentioned that it made me think about is the different"},{"startTime":1504.276,"endTime":1511.232,"body":"circumstances that people find themselves in in life."},{"startTime":1511.232,"endTime":1513.263,"body":"for example, just being a parent."},{"startTime":1513.344,"endTime":1518.978,"body":"And it's not that being a parent is prohibitive to you getting super lean, if that's your"},{"startTime":1513.344,"endTime":1518.978,"body":"goal."},{"startTime":1518.978,"endTime":1527.834,"body":"There's plenty of parents that stand on stage and compete in bodybuilding, but it"},{"startTime":1518.978,"endTime":1527.834,"body":"certainly adds another layer of difficulty to the equation."},{"startTime":1529.215,"endTime":1539.368,"body":"And the thing I've found is like, the way I've always succeeded at getting lean isn't by"},{"startTime":1529.215,"endTime":1539.368,"body":"having great restraint."},{"startTime":1539.368,"endTime":1544.122,"body":"It's by not having the things around that could force me to cheat."},{"startTime":1544.122,"endTime":1547.525,"body":"And when the kids are around, there's always that food."},{"startTime":1547.525,"endTime":1550.327,"body":"It is always present."},{"startTime":1551.008,"endTime":1555.792,"body":"Even if it's not dessert and we're like, okay, this week we're taking a week off of sugar,"},{"startTime":1551.008,"endTime":1555.792,"body":"which we do sometimes."},{"startTime":1555.792,"endTime":1563.378,"body":"And then it's like, but at least, there's cheese puffs and there's potato chips and corn"},{"startTime":1555.792,"endTime":1563.378,"body":"chips and white bread."},{"startTime":1563.378,"endTime":1568.222,"body":"And like, I mean, all of these things that just get in your mouth and..."},{"startTime":1569.12,"endTime":1572.455,"body":"the texture is such that it becomes quite addicting."},{"startTime":1572.455,"endTime":1581.619,"body":"And so, yeah, circumstance, whether you're a foodie or a parent or work in a corporate"},{"startTime":1572.455,"endTime":1581.619,"body":"culture where there's constantly pizza and candy coming in, I mean, all of these things"},{"startTime":1581.619,"endTime":1585.094,"body":"present challenges that make it difficult and are unique to that person."},{"startTime":1585.672,"endTime":1598.832,"body":"Yeah, 100 % and some other ones here like relationship status, know, something that like"},{"startTime":1585.672,"endTime":1598.832,"body":"it's, I wouldn't say it's a joke, but something that I see often in and I'm veering a"},{"startTime":1598.832,"endTime":1601.911,"body":"little bit here, people in new relationships, right?"},{"startTime":1601.911,"endTime":1604.332,"body":"It's terrible for your body composition."},{"startTime":1604.572,"endTime":1605.592,"body":"Horrible, right?"},{"startTime":1605.592,"endTime":1610.252,"body":"People get in new relationships and both people just start to pile on weight."},{"startTime":1610.372,"endTime":1614.052,"body":"you see that so, so often."},{"startTime":1614.468,"endTime":1626.032,"body":"And it's one of those times like if you have this, you know goal of getting like super"},{"startTime":1614.468,"endTime":1626.032,"body":"shredded for summer and you start like dating someone new that's a that's a Potentially An"},{"startTime":1627.033,"endTime":1635.935,"body":"unnecessary strain on that relationship, you know if that person doesn't if you don't"},{"startTime":1627.033,"endTime":1635.935,"body":"explain the goals well and communicate openly, right?"},{"startTime":1636.076,"endTime":1637.265,"body":"so I'll use the example"},{"startTime":1637.265,"endTime":1639.378,"body":"way too, just to play devil's advocate."},{"startTime":1639.378,"endTime":1645.767,"body":"Like you could end up with a partner that has the same fitness oriented lifestyle and"},{"startTime":1639.378,"endTime":1645.767,"body":"mindset that you do."},{"startTime":1645.788,"endTime":1649.584,"body":"And it can actually improve your adherence and stuff."},{"startTime":1649.584,"endTime":1652.468,"body":"So I mean, I definitely, yeah, it can work both ways."},{"startTime":1652.488,"endTime":1653.028,"body":"Yep."},{"startTime":1653.028,"endTime":1657.728,"body":"So it's there's what I'm really getting at is there's multiple dynamics that I will call."},{"startTime":1657.728,"endTime":1661.628,"body":"I like to speak to them as they are indirect impacting factors."},{"startTime":1661.628,"endTime":1662.168,"body":"Right."},{"startTime":1662.168,"endTime":1667.468,"body":"Your girlfriend, just because you have a girlfriend doesn't mean that your carbs went from"},{"startTime":1662.168,"endTime":1667.468,"body":"like 150 to 300."},{"startTime":1667.468,"endTime":1667.908,"body":"Right."},{"startTime":1667.908,"endTime":1669.668,"body":"I'm not saying that that is the case."},{"startTime":1669.668,"endTime":1680.908,"body":"But if you have a girlfriend who's like, oh, I we got invited to X restaurant with, you"},{"startTime":1669.668,"endTime":1680.908,"body":"know, this person on this date, there's these it's it puts you in a position where you're"},{"startTime":1680.908,"endTime":1682.192,"body":"going to either say"},{"startTime":1682.192,"endTime":1692.97,"body":"no, I'm not going, which could potentially not go well, or yes, I'm gonna make the best"},{"startTime":1682.192,"endTime":1692.97,"body":"decisions or, you know, I have a note in here or I'm gonna bring my own like Tupperware"},{"startTime":1692.97,"endTime":1695.472,"body":"food and then that goes horribly, right?"},{"startTime":1695.472,"endTime":1703.578,"body":"So like I said, indirect impacting factors that just force you to make decisions that you"},{"startTime":1695.472,"endTime":1703.578,"body":"may not otherwise even be presented with."},{"startTime":1704.138,"endTime":1711.592,"body":"Yeah, I'd probably just say YOLO and go eat the pizza at the restaurant, you know, instead"},{"startTime":1704.138,"endTime":1711.592,"body":"of being the Tupperware guy on the second date or whatever it is."},{"startTime":1711.88,"endTime":1713.1,"body":"Exactly."},{"startTime":1713.2,"endTime":1719.96,"body":"But then there's the implications of what that does to the rate of loss, how much rebound,"},{"startTime":1713.2,"endTime":1719.96,"body":"how controlled you can be."},{"startTime":1719.96,"endTime":1727.74,"body":"Because some people can have, hey, I'm going to have the one slice of pizza and just white"},{"startTime":1719.96,"endTime":1727.74,"body":"knuckle some of the hunger until I get home and I'll have my protein shake and go to bed."},{"startTime":1727.74,"endTime":1730.3,"body":"There's other people, they can't have one slice of pizza."},{"startTime":1730.3,"endTime":1731.58,"body":"It turns into four."},{"startTime":1731.58,"endTime":1737.38,"body":"And now we have, you know, 1600 extra calories added to the end of the night."},{"startTime":1737.38,"endTime":1741.682,"body":"And there goes the last four days of five days of fat loss, like literally"},{"startTime":1741.682,"endTime":1742.317,"body":"gone."},{"startTime":1742.317,"endTime":1742.846,"body":"So"},{"startTime":1742.846,"endTime":1755.943,"body":"Yeah, I think one of the things that it's obvious and you hear this all the time online,"},{"startTime":1742.846,"endTime":1755.943,"body":"but I think people often don't think about this specifically as they indulge in foods is"},{"startTime":1755.943,"endTime":1763.657,"body":"literally how much working out you have to do to make up for one small deviation in your"},{"startTime":1755.943,"endTime":1763.657,"body":"diet."},{"startTime":1763.918,"endTime":1772.438,"body":"And so even if it's not, if you're the person that's like, okay, I'm not gonna go try to"},{"startTime":1763.918,"endTime":1772.438,"body":"out exercise a bad diet, well then what you have to do is cut so many calories."},{"startTime":1772.438,"endTime":1776.598,"body":"that you almost, it would be just as miserable as just doing the exercise yourself."},{"startTime":1776.598,"endTime":1788.838,"body":"So yeah, that like one piece of pizza that is 400 calories that you have on top of your"},{"startTime":1776.598,"endTime":1788.838,"body":"normal daily caloric allotment, 400 calories to burn is literally like, you're gonna go"},{"startTime":1788.838,"endTime":1793.158,"body":"walk for an hour or you're gonna go run for 30 minutes."},{"startTime":1793.158,"endTime":1795.378,"body":"Like it's one of those types of things."},{"startTime":1795.378,"endTime":1800.64,"body":"And so that's a lot of time and or exercise intensity."},{"startTime":1800.64,"endTime":1801.962,"body":"for one piece of pizza."},{"startTime":1801.962,"endTime":1805.778,"body":"And most people don't just stop at one extra piece of pizza."},{"startTime":1806.216,"endTime":1818.516,"body":"And just to give a little bit of more anchoring, when I was doing longer cardio in my"},{"startTime":1806.216,"endTime":1818.516,"body":"diet, I would do 40 minutes on the StairMaster at like a moving pace."},{"startTime":1818.516,"endTime":1820.856,"body":"My heart rate would be in the like 140s."},{"startTime":1820.856,"endTime":1826.196,"body":"And in that 40 minutes, I would do like 375 calories from my walk."},{"startTime":1826.876,"endTime":1829.276,"body":"For me, I'm like, hey, was that pizza worth it?"},{"startTime":1829.276,"endTime":1831.752,"body":"I'm like, fuck no, like 40 minutes is."},{"startTime":1831.752,"endTime":1833.692,"body":"It's that's it's an effort."},{"startTime":1833.692,"endTime":1841.552,"body":"You don't feel you feel horrible from that effort, you know, and it's it's 40 minutes"},{"startTime":1833.692,"endTime":1841.552,"body":"versus a little bit of like collective restraint."},{"startTime":1841.552,"endTime":1850.632,"body":"But, you know, to play devil's advocate there, like it takes you have it takes"},{"startTime":1841.552,"endTime":1850.632,"body":"understanding and like learning those bumps, you know, or having a guide, you know,"},{"startTime":1850.632,"endTime":1852.412,"body":"walking you through it."},{"startTime":1852.592,"endTime":1858.032,"body":"Because oftentimes on paper, like on paper, yes, you can out exercise that on paper."},{"startTime":1858.792,"endTime":1861.972,"body":"When it when it comes time to put like foot to pavement,"},{"startTime":1862.052,"endTime":1868.12,"body":"It is a disgusting effort and it's not fun at all and massively time consuming."},{"startTime":1868.502,"endTime":1871.682,"body":"Yeah, it's time consuming and you get all that fatigue that comes from it too."},{"startTime":1871.682,"endTime":1877.882,"body":"So it's like the mental, psychological fatigue of like, man, I gotta go stand on this"},{"startTime":1871.682,"endTime":1877.882,"body":"stair stepper for 40 minutes."},{"startTime":1877.882,"endTime":1884.142,"body":"But then also that fatigue that compounds and now it impacts your weight training workouts"},{"startTime":1877.882,"endTime":1884.142,"body":"negatively."},{"startTime":1884.142,"endTime":1887.782,"body":"So there's the domino effect of."},{"startTime":1888.736,"endTime":1897.017,"body":"potentially losing muscle mass as you're cutting as well because you're more fatigued and"},{"startTime":1888.736,"endTime":1897.017,"body":"you're not able to put your output into your strength training as well as you should."},{"startTime":1897.239,"endTime":1899.661,"body":"So yeah, I mean, it's multifactorial for"},{"startTime":1900.188,"endTime":1900.948,"body":"Yep."},{"startTime":1901.129,"endTime":1906.934,"body":"So I feel like we've covered the considerations pretty decently and we've even dipped our"},{"startTime":1901.129,"endTime":1906.934,"body":"toes into some of the trade offs as well."},{"startTime":1906.934,"endTime":1913.199,"body":"But I think it would be kind of dishonest of us not to cover some of the trade offs."},{"startTime":1913.199,"endTime":1920.266,"body":"And I think when looking at the trade offs, again, it comes down to your value system."},{"startTime":1920.266,"endTime":1920.546,"body":"Right."},{"startTime":1920.546,"endTime":1923.098,"body":"And everyone's going to have a little bit of a different value system."},{"startTime":1923.098,"endTime":1928.004,"body":"So some things may be a larger impact to, you know,"},{"startTime":1928.004,"endTime":1935.347,"body":"your potential overall enjoyment of life or other things, might be like, yeah, I don't"},{"startTime":1928.004,"endTime":1935.347,"body":"really care about that, so I don't care about that trade off, right?"},{"startTime":1936.227,"endTime":1939.429,"body":"The first one I have here is your social life."},{"startTime":1939.429,"endTime":1946.021,"body":"In Western culture, so much of our social life revolves around food."},{"startTime":1946.021,"endTime":1955.675,"body":"And in many cases, with family traditions in history, it's around, food becomes part of"},{"startTime":1946.021,"endTime":1955.675,"body":"culture and how families bond and those sorts of things."},{"startTime":1955.675,"endTime":1957.876,"body":"So that may..."},{"startTime":1958.46,"endTime":1960.391,"body":"potentially weigh negatively on you."},{"startTime":1960.391,"endTime":1973.95,"body":"If you have the mother that gets offended because you won't eat her pasta dish, that might"},{"startTime":1960.391,"endTime":1973.95,"body":"create a rife probably shortly, like in a family dynamic, depending on what your family"},{"startTime":1973.95,"endTime":1975.031,"body":"dynamic looks like."},{"startTime":1975.031,"endTime":1978.913,"body":"So that could be a potentially quite large trade off."},{"startTime":1979.114,"endTime":1983.407,"body":"Another one that comes up is like, what would you call them?"},{"startTime":1983.407,"endTime":1985.378,"body":"The parent, you're in -laws, right?"},{"startTime":1985.378,"endTime":1988.08,"body":"That's one that comes up often that I see with clients,"},{"startTime":1988.23,"endTime":1995.544,"body":"My, you know, my, my wife's mother, loves to cook and she gets offended if I like won't"},{"startTime":1988.23,"endTime":1995.544,"body":"eat her meals and stuff."},{"startTime":1995.544,"endTime":1999.116,"body":"But of course she makes, I don't know, fucking ribs or something."},{"startTime":1999.116,"endTime":2004.189,"body":"That's just like blowing your, you're blowing your weak up regardless of what you try and"},{"startTime":1999.116,"endTime":2004.189,"body":"do."},{"startTime":2004.729,"endTime":2009.472,"body":"so that's a pretty big one and how you personally like to socialize, right?"},{"startTime":2009.472,"endTime":2016.675,"body":"If most of your friend group is not into like the fitness lifestyle, and this is kind of a"},{"startTime":2009.472,"endTime":2016.675,"body":"hobby that you're out on a, on"},{"startTime":2018.034,"endTime":2027.86,"body":"on wing on by yourself like this could create potentially some isolating of your own or"},{"startTime":2018.034,"endTime":2027.86,"body":"potential social issues for"},{"startTime":2029.814,"endTime":2034.794,"body":"Yeah, I guess like it is temporary in a sense."},{"startTime":2034.794,"endTime":2043.234,"body":"I mean, unless you're trying to sustain 8 % body fat, which I do think has its own"},{"startTime":2034.794,"endTime":2043.234,"body":"implications and challenges as well."},{"startTime":2043.234,"endTime":2052.214,"body":"But like you kind of alluded to in the beginning, you do kind of find a homeostasis and"},{"startTime":2043.234,"endTime":2052.214,"body":"you're just like, yes, now that I'm here, I've got the habits in place to be able to"},{"startTime":2052.214,"endTime":2055.554,"body":"sustain this, even though there are sacrifices that must take place."},{"startTime":2055.554,"endTime":2059.514,"body":"But getting there, I feel like getting"},{"startTime":2059.848,"endTime":2070.036,"body":"as challenging as it is, the idea in the brain that it's just temporary and that these"},{"startTime":2059.848,"endTime":2070.036,"body":"sacrifices that I'm making don't have to be forever."},{"startTime":2070.036,"endTime":2075.691,"body":"I think that it adds an element of acceptance sort of."},{"startTime":2075.691,"endTime":2084.658,"body":"So even in a situation with in -laws or with grandparents and family gatherings, it's"},{"startTime":2075.691,"endTime":2084.658,"body":"like, hey, I have this four month period or six month period or whatever it is where I'm"},{"startTime":2084.658,"endTime":2086.7,"body":"really dedicating to this thing."},{"startTime":2086.7,"endTime":2089.992,"body":"And I think that when explained,"},{"startTime":2091.232,"endTime":2099.806,"body":"I don't know too many in -laws and grandparents that would really be legit angry and hold"},{"startTime":2091.232,"endTime":2099.806,"body":"a grudge on something that's temporary like that."},{"startTime":2099.806,"endTime":2101.887,"body":"I could see it being an issue over time."},{"startTime":2101.887,"endTime":2104.028,"body":"If year after year, you're like, no, I don't do that."},{"startTime":2104.028,"endTime":2105.489,"body":"I don't eat that food."},{"startTime":2105.489,"endTime":2109.85,"body":"And then it almost has this elitist quality to it of I'm better than that."},{"startTime":2111.691,"endTime":2118.034,"body":"But I think at least as a temporary endeavor, I don't know that it holds the same type of"},{"startTime":2111.691,"endTime":2118.034,"body":"angst in there."},{"startTime":2118.716,"endTime":2119.357,"body":"I agree."},{"startTime":2119.357,"endTime":2125.942,"body":"And something that I was going to allude to is with your family or your friend group."},{"startTime":2125.963,"endTime":2132.329,"body":"What I found very, very helpful with my clients is in how you present it, right?"},{"startTime":2132.329,"endTime":2137.003,"body":"How you portray something to people is how they will accept it or respond to it."},{"startTime":2137.003,"endTime":2137.854,"body":"I apologize."},{"startTime":2137.854,"endTime":2143.268,"body":"If you say, I can't, I'm on a diet, you're going to be met with why are you on a diet?"},{"startTime":2143.268,"endTime":2145.1,"body":"You look great the way that you"},{"startTime":2145.272,"endTime":2150.295,"body":"I heard the diets aren't healthy from this new blah, blah, whatever the fuck they listen"},{"startTime":2145.272,"endTime":2150.295,"body":"to, right?"},{"startTime":2150.595,"endTime":2158.56,"body":"Where I like to frame it is you say, hey, I have this very serious, ambitious goal that I"},{"startTime":2150.595,"endTime":2158.56,"body":"am hell bent on achieving."},{"startTime":2158.56,"endTime":2167.445,"body":"So for this period of time, I'm not going to partake in these things because it will be"},{"startTime":2158.56,"endTime":2167.445,"body":"prohibitive of me accomplishing this goal."},{"startTime":2167.445,"endTime":2169.966,"body":"And it's very important to me, right?"},{"startTime":2169.966,"endTime":2174.108,"body":"When you present something like that to someone, it would be unreasonable of them to say"},{"startTime":2174.264,"endTime":2175.074,"body":"that's stupid."},{"startTime":2175.074,"endTime":2176.525,"body":"Don't have big goals."},{"startTime":2176.525,"endTime":2178.026,"body":"Reduce your ambition."},{"startTime":2178.026,"endTime":2179.837,"body":"like, so it's the same."},{"startTime":2179.837,"endTime":2181.968,"body":"It's the same exact circumstance."},{"startTime":2181.968,"endTime":2186.251,"body":"It's just how you portray it to those that you are presenting the information to."},{"startTime":2186.251,"endTime":2186.541,"body":"Right."},{"startTime":2186.541,"endTime":2189.112,"body":"So it's how you speak about things does really."},{"startTime":2189.824,"endTime":2190.448,"body":"Yeah, for sure."},{"startTime":2190.448,"endTime":2191.632,"body":"That's a really good point."},{"startTime":2192.947,"endTime":2195.373,"body":"Anything else kind of on that one before I move on, Brian?"},{"startTime":2195.4,"endTime":2205.098,"body":"No, I do have a question though that I think the listeners would find interesting, which"},{"startTime":2195.4,"endTime":2205.098,"body":"is how many times in your life do you think you've gotten down to that level of leanness?"},{"startTime":2208.707,"endTime":2209.621,"body":"times."},{"startTime":2211.2,"endTime":2212.416,"body":"two times under"},{"startTime":2213.872,"endTime":2221.312,"body":"Yeah, think, mean, the crazy thing is I've really only dieted like twice, three times in"},{"startTime":2213.872,"endTime":2221.312,"body":"my life."},{"startTime":2221.712,"endTime":2228.592,"body":"I did, you know, around COVID, I did one where I was probably about 10, maybe right about"},{"startTime":2221.712,"endTime":2228.592,"body":"there."},{"startTime":2228.692,"endTime":2231.132,"body":"That one, but that one was like, couldn't really train and stuff."},{"startTime":2231.132,"endTime":2240.152,"body":"I was just bored and was like doing some Lyle McDonald's extreme diet, ultimate diet,"},{"startTime":2231.132,"endTime":2240.152,"body":"because I literally had nothing else to fucking do because we were in the house all day."},{"startTime":2243.443,"endTime":2246.264,"body":"In Utah, I was very lean."},{"startTime":2246.264,"endTime":2251.444,"body":"I had two DEXs at 8 % within like four months apart."},{"startTime":2251.944,"endTime":2254.244,"body":"I was very lean there."},{"startTime":2254.244,"endTime":2261.204,"body":"And then this past January, December and January, before I started my TRT, and that was"},{"startTime":2254.244,"endTime":2261.204,"body":"like the ultimate push."},{"startTime":2261.204,"endTime":2265.144,"body":"In there, I was definitely leaner than I was in Utah."},{"startTime":2265.304,"endTime":2268.844,"body":"So I potentially was like 7%."},{"startTime":2268.844,"endTime":2270.564,"body":"Yeah."},{"startTime":2271.626,"endTime":2273.15,"body":"I think I've done two."},{"startTime":2276.95,"endTime":2281.69,"body":"diets to photo shoot that were certainly under 10%."},{"startTime":2281.69,"endTime":2283.93,"body":"One, I've done three diets to photo shoot."},{"startTime":2283.93,"endTime":2288.71,"body":"One, I'm not entirely sure if it was under 10 % or not."},{"startTime":2288.95,"endTime":2290.75,"body":"I would guess not."},{"startTime":2290.75,"endTime":2299.99,"body":"And then I definitely got lean, that lean for the men's physique show that I did when we"},{"startTime":2290.75,"endTime":2299.99,"body":"were doing CrossFit."},{"startTime":2299.99,"endTime":2302.37,"body":"had like 10 abs, it was insane."},{"startTime":2302.37,"endTime":2304.07,"body":"And then,"},{"startTime":2305.43,"endTime":2317.35,"body":"Then we, as we were discussing off air before starting last year, I didn't do my diet, but"},{"startTime":2305.43,"endTime":2317.35,"body":"I biked myself to 180 pounds, which is as lean or leaner than I would get on any of my"},{"startTime":2317.35,"endTime":2318.07,"body":"diets."},{"startTime":2318.07,"endTime":2321.77,"body":"And so I would guess that at that point I was probably just under 10 % as well."},{"startTime":2321.77,"endTime":2326.77,"body":"So I think I've got like four or five times doing that."},{"startTime":2326.83,"endTime":2331.367,"body":"And that doesn't count even like, you know, being a teenager in high school and stuff like"},{"startTime":2326.83,"endTime":2331.367,"body":"that,"},{"startTime":2331.367,"endTime":2332.022,"body":"Yeah,"},{"startTime":2332.022,"endTime":2336.968,"body":"I wouldn't know how lean I was, but it's possible I was under 10 % at points as well."},{"startTime":2336.968,"endTime":2341.108,"body":"Yeah, until I was like 15 years old, I'm pretty sure I lived my life at under 10%."},{"startTime":2341.108,"endTime":2343.908,"body":"I was like alien skinny as a kid."},{"startTime":2343.908,"endTime":2345.828,"body":"I think it just, I just grew so fast."},{"startTime":2345.828,"endTime":2349.228,"body":"I couldn't, my body could not keep food in me to have body fat."},{"startTime":2349.228,"endTime":2351.508,"body":"Like I was disgustingly skinny."},{"startTime":2352.268,"endTime":2359.188,"body":"When I, I remember there was, we got like a physical thing done as we left middle school"},{"startTime":2352.268,"endTime":2359.188,"body":"to enter high school."},{"startTime":2359.188,"endTime":2365.883,"body":"And I was five foot nine hundred and thirty pounds when I left, when I left middle school."},{"startTime":2365.883,"endTime":2369.53,"body":"Then remember like seeing that paper and be like, that is absurd."},{"startTime":2369.622,"endTime":2372.482,"body":"You know what's funny is I was 5 '2\", 130."},{"startTime":2372.482,"endTime":2374.202,"body":"So I was kind of the opposite of you."},{"startTime":2374.202,"endTime":2378.222,"body":"Like you were the kid that couldn't hold weight on and I was the kid that wouldn't grow"},{"startTime":2374.202,"endTime":2378.222,"body":"tall enough."},{"startTime":2378.222,"endTime":2380.902,"body":"So I kept like just growing out."},{"startTime":2382.102,"endTime":2383.742,"body":"But yeah, I mean, this is interesting."},{"startTime":2383.742,"endTime":2388.442,"body":"We both weighed the same at the same point in our lives, just different height."},{"startTime":2388.828,"endTime":2391.752,"body":"Yeah."},{"startTime":2393.115,"endTime":2394.556,"body":"Now where was I?"},{"startTime":2395.738,"endTime":2396.039,"body":"OK."},{"startTime":2396.039,"endTime":2396.389,"body":"Yes."},{"startTime":2396.389,"endTime":2398.743,"body":"The next trade off, food variety."},{"startTime":2398.743,"endTime":2399.663,"body":"Now."},{"startTime":2401.572,"endTime":2415.824,"body":"Depending on your skills, you can still keep a decently high food variety, but there's"},{"startTime":2401.572,"endTime":2415.824,"body":"always going to be trade -offs with like cuts of meat, carbs that are also pretty high in"},{"startTime":2415.824,"endTime":2418.366,"body":"fats, those sorts of things."},{"startTime":2419.267,"endTime":2424.611,"body":"if you have skills and understand your macros really well and have..."},{"startTime":2425.0,"endTime":2433.527,"body":"have spent a decent amount of time in this and understanding food selection and the trade"},{"startTime":2425.0,"endTime":2433.527,"body":"-offs of which fruits are higher in carbs than other fruits relative to volumes."},{"startTime":2433.527,"endTime":2436.189,"body":"Same thing with cuts of meats, et cetera, et cetera."},{"startTime":2436.189,"endTime":2439.171,"body":"You can still keep a decently high food volume."},{"startTime":2440.133,"endTime":2451.182,"body":"I would just say because there's more decisions to be made, there's an increase in the"},{"startTime":2440.133,"endTime":2451.182,"body":"amount of variables and therefore an increased likelihood that the wrong decisions are"},{"startTime":2451.182,"endTime":2454.236,"body":"made or you don't make enough or you don't"},{"startTime":2454.236,"endTime":2462.1,"body":"I don't want to say the proper decision, but you don't calculate enough of a food and you"},{"startTime":2454.236,"endTime":2462.1,"body":"run out and then you need to make, you know, swap in something on the fly, those sorts of"},{"startTime":2462.1,"endTime":2462.29,"body":"things."},{"startTime":2462.29,"endTime":2467.423,"body":"So the note that I have here, less variables means a more predictable outcome."},{"startTime":2467.763,"endTime":2476.738,"body":"And this is something where personally with, with, shouldn't say person, guess,"},{"startTime":2467.763,"endTime":2476.738,"body":"professionally with my coaching, I really try and steer people towards who are really hell"},{"startTime":2476.738,"endTime":2477.969,"body":"bent on the goal."},{"startTime":2477.969,"endTime":2484.294,"body":"And I conceptualize it as if you're good with the dog food diet, it will get us to our"},{"startTime":2477.969,"endTime":2484.294,"body":"goal."},{"startTime":2484.294,"endTime":2490.768,"body":"the fastest and the most predictable, but it comes back to that client's value system,"},{"startTime":2484.294,"endTime":2490.768,"body":"right?"},{"startTime":2490.768,"endTime":2492.869,"body":"If they're like, yeah, give me the fucking dog food diet."},{"startTime":2492.869,"endTime":2493.899,"body":"I just want to be shredded."},{"startTime":2493.899,"endTime":2497.211,"body":"And then I will increase my variation."},{"startTime":2497.211,"endTime":2498.992,"body":"Once I get there, then that's what we do."},{"startTime":2498.992,"endTime":2508.507,"body":"And we have the most predictable fat loss rates of loss, et cetera, et cetera, because we"},{"startTime":2498.992,"endTime":2508.507,"body":"just have fewer variables and they, as the client have fewer decisions to be made, right?"},{"startTime":2508.507,"endTime":2513.19,"body":"I know three weeks ago, I bought this amount of beef, this amount of chicken."},{"startTime":2513.19,"endTime":2519.591,"body":"this amount of rice and it got me through to this day, it was a wonderful week and we just"},{"startTime":2513.19,"endTime":2519.591,"body":"kind of repeat that."},{"startTime":2519.591,"endTime":2527.734,"body":"It just becomes less decisions to be made and that obviously, you know, lowers the barrier"},{"startTime":2519.591,"endTime":2527.734,"body":"to the rate of loss that we're looking."},{"startTime":2528.768,"endTime":2543.0,"body":"Yeah, so I know we did a whole episode on this topic, but what foods are you leaning on"},{"startTime":2528.768,"endTime":2543.0,"body":"the most when you feel like you really need to dial it in and be lean and you want food"},{"startTime":2543.0,"endTime":2550.897,"body":"volume to be high so that you're not hungry, like, you know, typical being, you know,"},{"startTime":2543.0,"endTime":2550.897,"body":"sweet potatoes and vegetables and that stuff."},{"startTime":2550.897,"endTime":2557.492,"body":"So with that question, the second part being like, when does rice get cut out along the"},{"startTime":2550.897,"endTime":2557.492,"body":"way or does"},{"startTime":2558.364,"endTime":2563.055,"body":"Sometimes, yeah, you know, it depends on the person, right?"},{"startTime":2563.055,"endTime":2568.067,"body":"And some people I find kind of just intrinsically have higher hunger than others."},{"startTime":2569.467,"endTime":2572.648,"body":"For whatever reason, I just kind of have low hunger."},{"startTime":2572.668,"endTime":2582.071,"body":"know, even when looking back on my last diet, when I was like very, very lean, there were"},{"startTime":2572.668,"endTime":2582.071,"body":"the only times where I truly was like, fuck dude, my stomach hurts."},{"startTime":2582.071,"endTime":2586.112,"body":"I'm really, really hungry was when we trained, when training went too"},{"startTime":2586.446,"endTime":2590.479,"body":"and I didn't have my next scheduled meal because we were just behind the ball training."},{"startTime":2590.479,"endTime":2593.131,"body":"That was the only time I really was like, fuck it hurts."},{"startTime":2593.131,"endTime":2594.212,"body":"I'm really, really hungry."},{"startTime":2594.212,"endTime":2597.304,"body":"So it depends."},{"startTime":2598.506,"endTime":2606.012,"body":"The foods, the top of the food chain in terms of volume to satiety, strawberries, number"},{"startTime":2598.506,"endTime":2606.012,"body":"one, easily."},{"startTime":2606.012,"endTime":2614.249,"body":"Number two, it's going to be the winter squashes, your Kubota squash, butternut squash,"},{"startTime":2606.012,"endTime":2614.249,"body":"acorn squash, delicata squash, spaghetti squash."},{"startTime":2614.249,"endTime":2616.008,"body":"There's probably one or two other ones."},{"startTime":2616.008,"endTime":2629.608,"body":"Those are this kind of like hybrid fruit, not fruit, starch slash vegetable where you can"},{"startTime":2616.008,"endTime":2629.608,"body":"just eat such a high amount of it for the same carbohydrate and calorie cost as opposed to"},{"startTime":2629.608,"endTime":2630.688,"body":"rice, right?"},{"startTime":2630.688,"endTime":2643.624,"body":"So I don't have the numbers off the top of my head, but it's like, let's say 50 grams, to"},{"startTime":2630.688,"endTime":2643.624,"body":"get 50 grams of carbs of white rice, it's about, I believe like one, 185, 185 to 200 grams"},{"startTime":2643.624,"endTime":2646.744,"body":"cooked white rice will provide about 50 grams of carbs."},{"startTime":2646.964,"endTime":2652.764,"body":"That same amount of like a acorn squash is gonna be like 600 grams of acorn squash."},{"startTime":2652.764,"endTime":2657.284,"body":"So you can eat like three fold the weight for the same."},{"startTime":2657.284,"endTime":2658.984,"body":"And obviously that's just weight comparison."},{"startTime":2658.984,"endTime":2661.444,"body":"The volume is probably gonna be 4X."},{"startTime":2661.544,"endTime":2668.104,"body":"So this is where these like understandings of nutritional science in certain foods can"},{"startTime":2661.544,"endTime":2668.104,"body":"really, really help"},{"startTime":2668.784,"endTime":2671.056,"body":"Most people, they're like, okay, I'm gonna get really shredded, right?"},{"startTime":2671.056,"endTime":2678.732,"body":"They're still gonna keep eating rice and they're like, fuck, I'm really hungry and not"},{"startTime":2671.056,"endTime":2678.732,"body":"realize there's these other foods that will get you three X the volume."},{"startTime":2678.892,"endTime":2682.435,"body":"satiety is not a factor of calories."},{"startTime":2682.435,"endTime":2683.986,"body":"It's largely a factor of volume."},{"startTime":2683.986,"endTime":2687.199,"body":"So that's like one."},{"startTime":2687.639,"endTime":2698.408,"body":"I typically with my clients who are very, very insulin sensitive, who digest carbohydrate"},{"startTime":2687.639,"endTime":2698.408,"body":"well, I like to take a lower fat approach because it's again, low volume."},{"startTime":2698.408,"endTime":2702.668,"body":"You know, so I'm typically going to use as lean of meats as we can."},{"startTime":2702.668,"endTime":2704.668,"body":"Chicken breast, wonderful."},{"startTime":2705.188,"endTime":2712.728,"body":"Like a ground beef, like if we can get a 95 five ground beef where we drain some off to"},{"startTime":2705.188,"endTime":2712.728,"body":"make our beef as lean as possible there."},{"startTime":2712.728,"endTime":2714.488,"body":"Eggs, egg whites."},{"startTime":2715.048,"endTime":2723.928,"body":"I typically push the, the push the proportion of eggs over to egg whites, you know, based"},{"startTime":2715.048,"endTime":2723.928,"body":"on the amount of fats in those sorts of things."},{"startTime":2723.928,"endTime":2727.928,"body":"Um, in terms of fruits, less bananas, more berries."},{"startTime":2728.178,"endTime":2730.399,"body":"berries are gonna be the biggest kind of bang for your buck."},{"startTime":2730.399,"endTime":2733.349,"body":"Watermelons, another decent one there."},{"startTime":2734.27,"endTime":2737.471,"body":"And then fats, avocado, I'll keep in."},{"startTime":2738.611,"endTime":2745.423,"body":"I try to do less of the oils, but still, like some, I'll use extra virgin olive oil as"},{"startTime":2738.611,"endTime":2745.423,"body":"like a salad dressing."},{"startTime":2745.423,"endTime":2749.215,"body":"I try and give people salads as well from a volume standpoint."},{"startTime":2749.335,"endTime":2753.576,"body":"But those are off the top of my head, some of like the major polars that I'll use."},{"startTime":2753.658,"endTime":2753.989,"body":"Cool."},{"startTime":2753.989,"endTime":2754.931,"body":"That's great."},{"startTime":2757.8,"endTime":2766.32,"body":"And then the last kind of trade off I had here is time spent doing other important things"},{"startTime":2757.8,"endTime":2766.32,"body":"to you, other things that are important to you."},{"startTime":2767.58,"endTime":2776.9,"body":"As you know, as the cardio increases to continue to facilitate these further levels of fat"},{"startTime":2767.58,"endTime":2776.9,"body":"loss, it's time costly."},{"startTime":2776.9,"endTime":2783.26,"body":"You know, if we're doing 15 ,000 steps per day, like you're not doing 15 ,000 steps in 45"},{"startTime":2776.9,"endTime":2783.26,"body":"minutes per day."},{"startTime":2783.26,"endTime":2788.08,"body":"Like you might be walking for upwards of like two hours per day."},{"startTime":2788.22,"endTime":2798.139,"body":"There, you when you have job, depending on the dynamics of your family, like it may be"},{"startTime":2788.22,"endTime":2798.139,"body":"time consuming to the point where you don't have time to do, I don't know, let's say"},{"startTime":2798.139,"endTime":2801.051,"body":"you're into gaming and you like put the kids to bed and game."},{"startTime":2801.092,"endTime":2805.286,"body":"I mean, I guess you could put a treadmill in your gaming room and that would be killing"},{"startTime":2801.092,"endTime":2805.286,"body":"two birds with one stone."},{"startTime":2805.286,"endTime":2807.317,"body":"Like that would be pretty cool, right?"},{"startTime":2807.458,"endTime":2814.404,"body":"But, but it may become kind of time prohibitive on other important things in your life,"},{"startTime":2807.458,"endTime":2814.404,"body":"which is definitely a trade"},{"startTime":2815.033,"endTime":2815.793,"body":"Yeah."},{"startTime":2815.793,"endTime":2822.433,"body":"Also, I've found personally that steps, they just like they're great in every way."},{"startTime":2822.433,"endTime":2830.213,"body":"Like I'm not hating on steps, but I feel like steps for whatever reason don't seem to"},{"startTime":2822.433,"endTime":2830.213,"body":"increase caloric expenditure a whole ton."},{"startTime":2830.213,"endTime":2839.393,"body":"And like that going from 12 ,000 to 15 ,000 steps doesn't really seem to move the needle"},{"startTime":2830.213,"endTime":2839.393,"body":"much, but it adds 30 minutes of time that you have to move."},{"startTime":2840.552,"endTime":2850.148,"body":"And so when I, when I look at that calculation, like, yeah, if I have the time to walk, I"},{"startTime":2840.552,"endTime":2850.148,"body":"love walking because a, it is at some level increasing caloric expenditure, but it's also"},{"startTime":2850.148,"endTime":2852.249,"body":"time that you're not thinking about food."},{"startTime":2852.249,"endTime":2857.672,"body":"And so I think walking has that tangential benefit that people don't often focus on."},{"startTime":2857.672,"endTime":2867.288,"body":"But yeah, as far as just using steps as a way to just increase caloric expenditure, I"},{"startTime":2857.672,"endTime":2867.288,"body":"think it's kind of a, an exponential decline in benefit that you get the higher you go"},{"startTime":2867.288,"endTime":2868.438,"body":"with the steps."},{"startTime":2868.584,"endTime":2870.304,"body":"I agree 100%."},{"startTime":2870.304,"endTime":2880.404,"body":"What I passed like 12, 12, five, 12 ,500, I typically will just increase like structured"},{"startTime":2870.304,"endTime":2880.404,"body":"cardio with clients."},{"startTime":2880.584,"endTime":2890.764,"body":"There's certain clients who have just a very natural high step count where like 13, 14"},{"startTime":2880.584,"endTime":2890.764,"body":",000 steps for them is literally like a regular Monday or Tuesday."},{"startTime":2890.764,"endTime":2896.224,"body":"And they typically have like dogs or something like that that require walking and."},{"startTime":2896.488,"endTime":2899.128,"body":"That's easy, that's like literally status quo for them."},{"startTime":2899.128,"endTime":2906.868,"body":"So for them I might bump up to like 16, but it doesn't, it's not a large additional intake"},{"startTime":2899.128,"endTime":2906.868,"body":"on your life."},{"startTime":2906.868,"endTime":2910.668,"body":"Where like me, I shit you not, my average step counts like 3 ,500."},{"startTime":2910.668,"endTime":2912.488,"body":"It's piss fucking poor."},{"startTime":2912.668,"endTime":2919.128,"body":"For me to go to like 12 ,000, I'm like, I have to go spend time doing things."},{"startTime":2919.628,"endTime":2922.056,"body":"And everyone's a little bit different, but like you said."},{"startTime":2922.056,"endTime":2934.976,"body":"I remember I'm looking, you know, really jogging my memory for when we had Brandon D 'Cruz"},{"startTime":2922.056,"endTime":2934.976,"body":"on the podcast and we were talking about the, there's a specific word he would use to like"},{"startTime":2934.976,"endTime":2936.396,"body":"flex, energy flux."},{"startTime":2936.396,"endTime":2937.156,"body":"Yes."},{"startTime":2937.156,"endTime":2938.116,"body":"Brilliant."},{"startTime":2938.135,"endTime":2950.344,"body":"In the Herman Poncer study on the Hadza tribe, I want to say it was around like 17 ,000"},{"startTime":2938.135,"endTime":2950.344,"body":"steps where their energy expenditure like didn't really."},{"startTime":2950.344,"endTime":2954.944,"body":"linearly increase anymore with the extra additional steps."},{"startTime":2955.484,"endTime":2964.704,"body":"So I really try and cap clients around like 15 and then I'm just increasing like"},{"startTime":2955.484,"endTime":2964.704,"body":"structured cardio on the StairMaster or something like"},{"startTime":2965.494,"endTime":2975.254,"body":"If you remember the Stronger by Science episode from years ago, Eric Trexler did a"},{"startTime":2965.494,"endTime":2975.254,"body":"breakdown of some of the Herman Ponzer work on energy compensation."},{"startTime":2975.934,"endTime":2986.194,"body":"It was something like, if you're in a caloric surplus or maintenance plus, then you"},{"startTime":2975.934,"endTime":2986.194,"body":"actually burn all the calories that you think you're burning through movement."},{"startTime":2986.234,"endTime":2994.518,"body":"But when you're in an energy deficit, you're burning something like 50 to 70 % of the"},{"startTime":2986.234,"endTime":2994.518,"body":"actual calories that you think you're burning."},{"startTime":2994.518,"endTime":3003.558,"body":"So you could, like you're saying, you could go out for that walk and think you're doing"},{"startTime":2994.518,"endTime":3003.558,"body":"200 calories and you're really getting credit for a hundred and you're just causing a"},{"startTime":3003.558,"endTime":3007.638,"body":"bunch of additional fatigue through forcing your body to move for really no reason."},{"startTime":3007.638,"endTime":3011.758,"body":"And you could be resting, recovering and putting that energy into strength training."},{"startTime":3011.758,"endTime":3018.918,"body":"So yeah, think that there's that Herman Ponser work is really good and anybody should go"},{"startTime":3011.758,"endTime":3018.918,"body":"back and check into that or check the episode out with Brandon D 'Cruz."},{"startTime":3018.918,"endTime":3023.698,"body":"But essentially the idea being that as we increase our"},{"startTime":3024.22,"endTime":3034.9,"body":"exercise or our movement past a certain point, our body legitimately will compensate for"},{"startTime":3024.22,"endTime":3034.9,"body":"that movement and stop giving us credit for the calories that we're burning, so to speak."},{"startTime":3035.132,"endTime":3035.712,"body":"Yep."},{"startTime":3035.712,"endTime":3037.193,"body":"Yeah."},{"startTime":3037.193,"endTime":3049.736,"body":"The last thing I will say there is your body's smart, There's depending, regardless of"},{"startTime":3037.193,"endTime":3049.736,"body":"your views on evolution or religion or anything like that, your body is intelligent,"},{"startTime":3049.736,"endTime":3049.946,"body":"right?"},{"startTime":3049.946,"endTime":3056.378,"body":"There's a reason that we are the primary kind of predator, whatever you want to call it,"},{"startTime":3049.946,"endTime":3056.378,"body":"on the planet."},{"startTime":3056.378,"endTime":3064.72,"body":"The body's smart and does what it needs to to kind of rob and steal and outpace what you"},{"startTime":3056.378,"endTime":3064.72,"body":"try to do to it."},{"startTime":3064.994,"endTime":3076.995,"body":"One thing that we feel decently confident in saying is in that the compensations that your"},{"startTime":3064.994,"endTime":3076.995,"body":"body adjusts to with cardio are decently fast."},{"startTime":3076.995,"endTime":3089.085,"body":"So if you're leveraging that cardio lever for your fat loss and you just keep trying to"},{"startTime":3076.995,"endTime":3089.085,"body":"stack it up, you get a diminishing return on X minutes spent as you continue to turn it"},{"startTime":3089.085,"endTime":3089.865,"body":"up."},{"startTime":3090.026,"endTime":3092.456,"body":"So if you're starting your diet with"},{"startTime":3092.456,"endTime":3104.336,"body":"know, cardio seven days per week, like, you 45 minutes by like week seven and eight, like"},{"startTime":3092.456,"endTime":3104.336,"body":"what that 45 minute session nets you in terms of caloric expenditure is already starting"},{"startTime":3104.336,"endTime":3104.996,"body":"to diminish."},{"startTime":3104.996,"endTime":3111.156,"body":"And if you're only like 40 % of your way through your diet, like it's only going to"},{"startTime":3104.996,"endTime":3111.156,"body":"further work against you."},{"startTime":3111.156,"endTime":3113.936,"body":"So that's an important consideration"},{"startTime":3114.248,"endTime":3120.721,"body":"Yeah, I always like to keep cardio as a tool in the toolbox that you can add in when"},{"startTime":3114.248,"endTime":3120.721,"body":"things stagnate."},{"startTime":3120.842,"endTime":3121.882,"body":"So I think that's important."},{"startTime":3121.882,"endTime":3133.469,"body":"And then to kind of just further hammer home your point, as you become a smaller human,"},{"startTime":3121.882,"endTime":3133.469,"body":"you actually burn fewer calories for that same time commitment to your cardio."},{"startTime":3134.09,"endTime":3142.374,"body":"there's a lot of kind of depreciating benefits to including cardio from the beginning of"},{"startTime":3134.09,"endTime":3142.374,"body":"your diet."},{"startTime":3142.556,"endTime":3143.938,"body":"Yeah, yeah."},{"startTime":3143.938,"endTime":3147.602,"body":"And then the last one in terms of trade offs training performance."},{"startTime":3148.164,"endTime":3157.877,"body":"So this is largely is I'm not sure I'd pronounce this word mitigatable."},{"startTime":3157.877,"endTime":3160.58,"body":"that would that be right?"},{"startTime":3160.587,"endTime":3164.736,"body":"Yeah, I don't know if mitigatable is a word, but I think the idea is..."},{"startTime":3164.736,"endTime":3165.177,"body":"whatever."},{"startTime":3165.177,"endTime":3167.237,"body":"Everyone gets what I want to say, right?"},{"startTime":3167.237,"endTime":3176.76,"body":"You can mitigate that by some intelligent shuffling of your macronutrient distribution,"},{"startTime":3167.237,"endTime":3176.76,"body":"the timing of things."},{"startTime":3176.8,"endTime":3180.621,"body":"But once you get lean enough, your performance will start to suffer."},{"startTime":3180.841,"endTime":3186.702,"body":"One of the most prominent things, well, you'll probably notice it is in your pressing,"},{"startTime":3180.841,"endTime":3186.702,"body":"especially like dumbbell pressing."},{"startTime":3187.143,"endTime":3188.773,"body":"It pretty much just will dry up."},{"startTime":3188.773,"endTime":3192.044,"body":"And then before you know it, you're fighting just to match."},{"startTime":3192.232,"endTime":3197.506,"body":"previous performances and then at some point limit the regressions."},{"startTime":3197.789,"endTime":3200.315,"body":"And that's just kind of the nature of the beast"},{"startTime":3201.14,"endTime":3208.298,"body":"Yeah, pressing movements or whatever reason we've touched on so many times on this"},{"startTime":3201.14,"endTime":3208.298,"body":"podcast, but pressing movements are always the first ones to"},{"startTime":3208.7,"endTime":3209.48,"body":"Yeah."},{"startTime":3210.181,"endTime":3213.702,"body":"And then kind of shifting the conversations into expectations."},{"startTime":3213.702,"endTime":3220.765,"body":"So, I mean, we've covered a lot of the trade -offs in the circumstances and those sorts of"},{"startTime":3213.702,"endTime":3220.765,"body":"things, but some expectations."},{"startTime":3220.806,"endTime":3227.528,"body":"The first one that I always like to say is, unfortunately, it will take you just longer"},{"startTime":3220.806,"endTime":3227.528,"body":"than you think."},{"startTime":3228.709,"endTime":3235.462,"body":"And the unfortunate reality is we all just carry a lot more body fat than we think we do."},{"startTime":3235.784,"endTime":3240.364,"body":"Something that I will say if someone's at, you know, a client."},{"startTime":3240.904,"endTime":3246.704,"body":"And fortunately for me now, I have like my fat loss models and stuff that I I use to help"},{"startTime":3240.904,"endTime":3246.704,"body":"illustrate this."},{"startTime":3246.704,"endTime":3252.964,"body":"But a lot of people think like, OK, you know, about 15 pounds down and like I'm going to"},{"startTime":3246.704,"endTime":3252.964,"body":"be shredded."},{"startTime":3252.964,"endTime":3262.164,"body":"And I'm like, you need to double that, unfortunately, or more, depending on how much"},{"startTime":3252.964,"endTime":3262.164,"body":"muscle you can hold on to double that or more."},{"startTime":3262.164,"endTime":3265.852,"body":"And that's really just the unfortunate reality."},{"startTime":3265.852,"endTime":3266.547,"body":"of"},{"startTime":3267.36,"endTime":3269.08,"body":"Yeah, I agree, for"},{"startTime":3269.448,"endTime":3276.888,"body":"And I would say in terms of a time investment, I can almost guarantee it's gonna be a"},{"startTime":3269.448,"endTime":3276.888,"body":"minimum of about 12 weeks."},{"startTime":3276.888,"endTime":3287.048,"body":"Maybe 10 if you're someone that you're like, I'm gonna put everything on hold for these 10"},{"startTime":3276.888,"endTime":3287.048,"body":"weeks, jump into a very large deficit and like flip all the switches at once and like kind"},{"startTime":3287.048,"endTime":3288.428,"body":"of white knuckle it."},{"startTime":3288.428,"endTime":3296.04,"body":"You can move pretty quickly, but it's again, the faster you move, the deeper the trade"},{"startTime":3288.428,"endTime":3296.04,"body":"offs are in that regard."},{"startTime":3296.04,"endTime":3305.44,"body":"But then, you know, like I said, a minimum of, you know, probably about 12, but"},{"startTime":3296.04,"endTime":3305.44,"body":"realistically 20 plus, like the last time for me, it was a full six months to get"},{"startTime":3305.44,"endTime":3305.918,"body":"shredded."},{"startTime":3305.918,"endTime":3319.078,"body":"I mean, it just depends where you start to like you said in the very beginning, because"},{"startTime":3305.918,"endTime":3319.078,"body":"getting from 15 % to 10 % in most cases for a male, that's that's 10 pounds, 5 % of body"},{"startTime":3319.078,"endTime":3322.418,"body":"fat is going to be about 10 pounds thinking about a 200 pound male."},{"startTime":3322.418,"endTime":3329.298,"body":"And so if you're talking one pound a week, that's, in my opinion, about as high as you"},{"startTime":3322.418,"endTime":3329.298,"body":"would want to go."},{"startTime":3329.298,"endTime":3335.35,"body":"When you talk about getting really aggressive with it, I don't think you can sustain two"},{"startTime":3329.298,"endTime":3335.35,"body":"pounds a week"},{"startTime":3335.35,"endTime":3336.95,"body":"10 straight weeks."},{"startTime":3337.45,"endTime":3341.768,"body":"That's at least without like exogenous help of some sort."},{"startTime":3341.768,"endTime":3343.488,"body":"I don't see it often."},{"startTime":3343.488,"endTime":3345.748,"body":"I do have one client right now."},{"startTime":3345.748,"endTime":3356.788,"body":"We started at 212 and we just wrapped up week seven and he has put two plus plows every"},{"startTime":3345.748,"endTime":3356.788,"body":"single week."},{"startTime":3356.988,"endTime":3359.868,"body":"But I'm talking about an exception."},{"startTime":3360.068,"endTime":3362.708,"body":"He's like a one out of 40 client sort of thing."},{"startTime":3362.708,"endTime":3363.63,"body":"I just don't see"},{"startTime":3363.63,"endTime":3365.71,"body":"the body fat at 212, do you think?"},{"startTime":3366.408,"endTime":3370.788,"body":"He was probably like 18, 19%."},{"startTime":3370.788,"endTime":3373.508,"body":"Like we pushed him up to that."},{"startTime":3373.808,"endTime":3377.968,"body":"We pushed him up like, and we built him up, you know, through like a build."},{"startTime":3377.968,"endTime":3385.088,"body":"We probably pushed the build a little bit longer than we should have, but we got food up"},{"startTime":3377.968,"endTime":3385.088,"body":"like really, really high."},{"startTime":3385.088,"endTime":3389.608,"body":"we did it right to set him up for a very easy fat loss."},{"startTime":3389.608,"endTime":3394.168,"body":"I mean, we're pissing weight off at 2 ,700 calories, know?"},{"startTime":3394.708,"endTime":3395.054,"body":"Yeah."},{"startTime":3395.054,"endTime":3395.914,"body":"great."},{"startTime":3396.794,"endTime":3399.034,"body":"Yeah, so that's just rare."},{"startTime":3399.034,"endTime":3401.094,"body":"You just don't see that too often."},{"startTime":3401.094,"endTime":3411.914,"body":"And so if you account for one pound a week being the norm, and then I think as you get"},{"startTime":3401.094,"endTime":3411.914,"body":"under or near 10 % body fat, even a pound a week is probably a little bit too aggressive."},{"startTime":3411.914,"endTime":3417.774,"body":"I know for myself, and I think you as well, that as you get to that 10 % and less range,"},{"startTime":3419.112,"endTime":3420.404,"body":"It's hard to even get half a pound."},{"startTime":3420.404,"endTime":3427.632,"body":"Like sometimes the scale will stagnate for like two weeks and nothing will happen and then"},{"startTime":3420.404,"endTime":3427.632,"body":"you'll drop a pound and it's like, great, like so cool, you know?"},{"startTime":3427.632,"endTime":3429.655,"body":"And then it stagnates again for like another two weeks."},{"startTime":3429.655,"endTime":3431.106,"body":"So yeah, it's, it's tough."},{"startTime":3431.106,"endTime":3432.698,"body":"It's very individual for"},{"startTime":3433.987,"endTime":3436.968,"body":"And I don't think I covered this too much in here."},{"startTime":3436.968,"endTime":3449.288,"body":"So I think now is a decent time to talk about as you start getting to those leaner levels"},{"startTime":3436.968,"endTime":3449.288,"body":"like Brian said, like sub 10, the scale becomes not as entirely reliable as it was at"},{"startTime":3449.288,"endTime":3458.068,"body":"higher body fat percentages because you start to be more susceptible to some of the"},{"startTime":3449.288,"endTime":3458.068,"body":"physiological impacts of being that lean cortisol, right?"},{"startTime":3458.468,"endTime":3462.648,"body":"Maybe just patterned sleep from the cortisol rising too early."},{"startTime":3463.076,"endTime":3463.906,"body":"Things like that."},{"startTime":3463.906,"endTime":3470.511,"body":"So that's where like photos really come into play and some of the other what I like to"},{"startTime":3463.906,"endTime":3470.511,"body":"call like my biofeedback factors."},{"startTime":3470.511,"endTime":3474.583,"body":"But those are some of those other indirect impacting factors."},{"startTime":3474.803,"endTime":3475.701,"body":"But I did."},{"startTime":3475.701,"endTime":3484.751,"body":"electrolytes and sodium and stuff like that stuff starts to play more of a factor and can"},{"startTime":3475.701,"endTime":3484.751,"body":"manipulate your scale weight as well, even though you may or may not actually have lost or"},{"startTime":3484.751,"endTime":3485.682,"body":"gained weight."},{"startTime":3485.947,"endTime":3486.99,"body":"Exactly."},{"startTime":3488.964,"endTime":3499.748,"body":"Now the next one, and this is one I find myself kind of like joking, I guess, about with"},{"startTime":3488.964,"endTime":3499.748,"body":"clients and I feel kind of like a dickhead sometimes, dealing with some instances of"},{"startTime":3499.748,"endTime":3502.581,"body":"hunger is pretty much guaranteed."},{"startTime":3503.042,"endTime":3504.483,"body":"I think there"},{"startTime":3507.952,"endTime":3513.934,"body":"some mis -patterned information or expectations that like, I'm gonna get shredded and"},{"startTime":3507.952,"endTime":3513.934,"body":"never have to deal with hunger."},{"startTime":3513.934,"endTime":3525.699,"body":"There are like tips and stuff to help, but at some point it's just a factor of life and"},{"startTime":3513.934,"endTime":3525.699,"body":"you will have to accept that there's gonna be some hunger that you just have to manage."},{"startTime":3525.699,"endTime":3529.841,"body":"And it's just, it's not really a pain."},{"startTime":3530.221,"endTime":3537.608,"body":"I like to kind of conceptualize it almost kind of akin to an emotion, although that's"},{"startTime":3530.221,"endTime":3537.608,"body":"objectively false."},{"startTime":3537.608,"endTime":3548.808,"body":"Um, but it's not like you're not going to die because you're nine and a half percent body"},{"startTime":3537.608,"endTime":3548.808,"body":"fat and you have like an hour stretch of hunger from like five to six PM."},{"startTime":3548.808,"endTime":3553.548,"body":"But oftentimes people think like hunger bad, something bad is going to happen."},{"startTime":3553.548,"endTime":3559.048,"body":"That bad is like, you just got to wait or fill your mind for 60 minutes until your next"},{"startTime":3553.548,"endTime":3559.048,"body":"meal sort of"},{"startTime":3561.543,"endTime":3565.353,"body":"I feel like sometimes though."},{"startTime":3567.38,"endTime":3571.413,"body":"man, hate that I lose my train of thought right in middle of saying something like this."},{"startTime":3571.413,"endTime":3577.017,"body":"But the I was gonna say all right, continue talking."},{"startTime":3577.017,"endTime":3578.138,"body":"It'll come back to"},{"startTime":3578.3,"endTime":3579.041,"body":"Yeah, sure."},{"startTime":3579.041,"endTime":3582.103,"body":"And I was going to touch on some mitigation strategies."},{"startTime":3582.103,"endTime":3585.885,"body":"Intense training helps blunt the hunger response."},{"startTime":3585.885,"endTime":3596.252,"body":"So this could be something where maybe you in those latter stages, you kind of increase"},{"startTime":3585.885,"endTime":3596.252,"body":"your training time a little bit, maybe incrementally adjust some volume so that you can"},{"startTime":3596.252,"endTime":3600.605,"body":"spend more time training, which then suppresses that hunger response."},{"startTime":3600.605,"endTime":3606.619,"body":"You also increase slightly caloric expenditure from the additional sets, reps, et cetera."},{"startTime":3606.619,"endTime":3608.13,"body":"And that helps blunt"},{"startTime":3608.13,"endTime":3609.261,"body":"little bit."},{"startTime":3609.381,"endTime":3621.671,"body":"If you're someone that who's fortunate to be able to manipulate your schedule around your"},{"startTime":3609.381,"endTime":3621.671,"body":"work and training, you can strategically place training at times that may help you bridge"},{"startTime":3621.671,"endTime":3626.435,"body":"that hunger in those sorts of things, or adjust your meal timing."},{"startTime":3626.435,"endTime":3637.224,"body":"For example, it's easier to be hungry in the morning as opposed to in the evening because"},{"startTime":3626.435,"endTime":3637.224,"body":"you can do things like include coffee, caffeine."},{"startTime":3637.224,"endTime":3647.624,"body":"things like that that will help blunt the surging of that appetite as well where you"},{"startTime":3637.224,"endTime":3647.624,"body":"can't, I mean, you could have coffee at 9 p .m., but then you pretty much curb stomp your"},{"startTime":3647.624,"endTime":3652.244,"body":"sleep, which then only further elicits poor responses in the subsequent days."},{"startTime":3653.094,"endTime":3653.654,"body":"I remembered."},{"startTime":3653.654,"endTime":3660.049,"body":"So I was gonna say embrace the hunger is kind of like one of the biggest things that"},{"startTime":3653.654,"endTime":3660.049,"body":"really helped me in dieting."},{"startTime":3660.049,"endTime":3666.835,"body":"And I think it just helps clients to be reminded, to be reminded that you are going to be"},{"startTime":3660.049,"endTime":3666.835,"body":"hungry, like you said."},{"startTime":3666.835,"endTime":3669.647,"body":"And so just embrace it and expect it."},{"startTime":3669.647,"endTime":3678.358,"body":"And I think the thing that always was hardest for me, and what you said is you just need"},{"startTime":3669.647,"endTime":3678.358,"body":"to kind of tread water until your next meal and then you're gonna be okay."},{"startTime":3678.358,"endTime":3687.018,"body":"But I think you reach a point where you're at that like 10 % and under range and your meal"},{"startTime":3678.358,"endTime":3687.018,"body":"doesn't actually fill you up."},{"startTime":3687.018,"endTime":3692.138,"body":"Like you finish your meal and you're like, I could eat another seven of those exact same"},{"startTime":3687.018,"endTime":3692.138,"body":"meals."},{"startTime":3693.038,"endTime":3701.678,"body":"And so I think that understanding that there's going to also be a point where you are"},{"startTime":3693.038,"endTime":3701.678,"body":"treading water till your next meal and then you eat the next meal and you're immediately"},{"startTime":3701.678,"endTime":3703.138,"body":"hungry again."},{"startTime":3704.038,"endTime":3705.798,"body":"That's super unfortunate."},{"startTime":3706.133,"endTime":3709.331,"body":"and also somewhat commonplace as you begin to get"},{"startTime":3709.798,"endTime":3710.248,"body":"Yeah."},{"startTime":3710.248,"endTime":3720.112,"body":"And this is one where I think food selection can really help not completely solve for."},{"startTime":3720.753,"endTime":3723.074,"body":"And there's different approaches to it."},{"startTime":3723.074,"endTime":3725.435,"body":"Like this most recent diet."},{"startTime":3726.136,"endTime":3734.979,"body":"I just I was training so long that it gave me like, you know, between training post"},{"startTime":3726.136,"endTime":3734.979,"body":"workout meal and sauna, like that was literally like five and a half hours of my day"},{"startTime":3735.32,"endTime":3735.912,"body":"sucked"},{"startTime":3735.912,"endTime":3739.332,"body":"You know, my previous diet, I didn't do that."},{"startTime":3739.332,"endTime":3741.472,"body":"I really leveraged vegetables a lot more."},{"startTime":3741.472,"endTime":3750.512,"body":"You know, in this most recent diet, I was probably only eating 250 grams of vegetables per"},{"startTime":3741.472,"endTime":3750.512,"body":"day, like pretty small amount considering that previous diet."},{"startTime":3750.512,"endTime":3752.692,"body":"I remember it was over 800 grams per day."},{"startTime":3752.692,"endTime":3754.952,"body":"And I leveraged that for a lot of that."},{"startTime":3754.952,"endTime":3758.672,"body":"I was basically just having like beef stir fry or chicken stir fry."},{"startTime":3758.812,"endTime":3765.595,"body":"daily, you know, and I would get a large amount of satiety through just the sheer volume"},{"startTime":3758.812,"endTime":3765.595,"body":"of the vegetables I was eating."},{"startTime":3765.595,"endTime":3769.247,"body":"different techniques, you know, both pretty much got me the same place."},{"startTime":3769.247,"endTime":3774.779,"body":"I dieted for longer this time, had a bit more of a refined approach and was able to get"},{"startTime":3769.247,"endTime":3774.779,"body":"leaner."},{"startTime":3775.38,"endTime":3776.52,"body":"But both do"},{"startTime":3777.654,"endTime":3783.097,"body":"And then I agree just to double down on what you said about working out, kind of helping"},{"startTime":3777.654,"endTime":3783.097,"body":"to blunt appetite."},{"startTime":3783.898,"endTime":3785.019,"body":"I totally feel that."},{"startTime":3785.019,"endTime":3789.612,"body":"And it's kind of in line with what I was saying about walking being a distraction where"},{"startTime":3785.019,"endTime":3789.612,"body":"you're not thinking about eating."},{"startTime":3789.612,"endTime":3795.946,"body":"So walking's not really a workout in the same way, but it does kind of similarly"},{"startTime":3789.612,"endTime":3795.946,"body":"accomplish the same idea, same task."},{"startTime":3797.461,"endTime":3800.062,"body":"We hammered this one home, so I'll just kind of touch it briefly."},{"startTime":3800.062,"endTime":3802.303,"body":"Movement for the sake of caloric expenditure."},{"startTime":3802.303,"endTime":3812.628,"body":"Like that's just an exception, or sorry, an expectation of the circumstances you will be"},{"startTime":3802.303,"endTime":3812.628,"body":"moving just for the sole purpose of burning calories."},{"startTime":3814.408,"endTime":3816.95,"body":"A couple more we have here, periods of low energy."},{"startTime":3816.95,"endTime":3823.553,"body":"This is one that people will kind of want to expect, it makes sense."},{"startTime":3823.553,"endTime":3827.475,"body":"It's controlled starvation to generally a safe degree."},{"startTime":3827.475,"endTime":3829.526,"body":"Your body down regulates things, right?"},{"startTime":3829.526,"endTime":3840.172,"body":"You are much more encouraged from your physiology to take a nap and to not do things that"},{"startTime":3829.526,"endTime":3840.172,"body":"expend energy because you're pretty freaking tired."},{"startTime":3840.172,"endTime":3843.044,"body":"So you will feel that you might need naps."},{"startTime":3843.676,"endTime":3848.981,"body":"daily, you may really just like have zero energy to go walk the dog."},{"startTime":3848.981,"endTime":3857.409,"body":"When your kid wants to play whatever you might be like, dude, I, you know, really would"},{"startTime":3848.981,"endTime":3857.409,"body":"rather sit on the couch instead."},{"startTime":3857.409,"endTime":3857.7,"body":"Right."},{"startTime":3857.7,"endTime":3864.846,"body":"So these are very real circumstances once a certain amount of body fat is is achieved."},{"startTime":3865.108,"endTime":3866.271,"body":"Yeah, for"},{"startTime":3868.09,"endTime":3870.641,"body":"Irritability is another one."},{"startTime":3870.641,"endTime":3875.444,"body":"Reduced resistance to stress and moodiness."},{"startTime":3875.524,"endTime":3881.647,"body":"So the one that always hits me the highest, which is very strange, is the irritability."},{"startTime":3881.687,"endTime":3890.892,"body":"I will get like, someone will just say something that I don't like and I will just like"},{"startTime":3881.687,"endTime":3890.892,"body":"look at them and disgust about the words that they just chose, right?"},{"startTime":3890.892,"endTime":3895.685,"body":"And I'll have to like walk myself back down to like, Erin, it's just cause you're dieting"},{"startTime":3890.892,"endTime":3895.685,"body":"and you're super lean."},{"startTime":3895.685,"endTime":3897.556,"body":"Like what they said is"},{"startTime":3897.69,"endTime":3901.544,"body":"that far out of the norm like fucking cool it sort of thing."},{"startTime":3901.805,"endTime":3904.668,"body":"You'll just find like your fuse gets a little bit short."},{"startTime":3904.668,"endTime":3915.289,"body":"And I do think that's just the accumulated stress response from a lot of things that can"},{"startTime":3904.668,"endTime":3915.289,"body":"also show up poor sleep as that you get that your cortisol curve gets a little bit"},{"startTime":3915.289,"endTime":3917.061,"body":"dysregulated in there."},{"startTime":3917.061,"endTime":3919.803,"body":"Fortunately, there are some things that they can help."},{"startTime":3921.66,"endTime":3932.288,"body":"I don't wanna say solve for it, it can reduce the effects, like there's certain adaptogens"},{"startTime":3921.66,"endTime":3932.288,"body":"and things like phosphatidylserine and ashwagandha, rhodiola rosea, things that can help,"},{"startTime":3932.288,"endTime":3944.746,"body":"by no means will they solve it, but typically in acute circumstances, they can help"},{"startTime":3932.288,"endTime":3944.746,"body":"restore decent nights of sleep that I've used with numerous clients very, very"},{"startTime":3944.746,"endTime":3945.377,"body":"successfully."},{"startTime":3945.377,"endTime":3948.218,"body":"So there are things that you can..."},{"startTime":3950.592,"endTime":3961.937,"body":"incorporate to help this, do expect you to your I want to I don't want to say like your"},{"startTime":3950.592,"endTime":3961.937,"body":"personality will change but your response to identical situations and this would be a"},{"startTime":3961.937,"endTime":3972.431,"body":"wonderful time for you to understand this to kind of pay attention to your your mood"},{"startTime":3961.937,"endTime":3972.431,"body":"response but then also to share with your family your significant other right let them"},{"startTime":3972.431,"endTime":3980.444,"body":"know that like hey once I get super lean I might get really pissy and things like that as"},{"startTime":3972.431,"endTime":3980.444,"body":"so things are people"},{"startTime":3980.594,"endTime":3982.806,"body":"have expectations of what may occur."},{"startTime":3982.806,"endTime":3993.603,"body":"If you just start, you know, snapping at your girlfriend or something like that, and she"},{"startTime":3982.806,"endTime":3993.603,"body":"just has no idea why, or one that I completely forgot to put on the list, when your sex"},{"startTime":3993.603,"endTime":4002.36,"body":"drive disappears, and if your significant other doesn't know why and then internalizes it"},{"startTime":3993.603,"endTime":4002.36,"body":"and thinks that you don't think they're pretty anymore, they make up stories, but really"},{"startTime":4002.36,"endTime":4008.954,"body":"it's just like, you just don't wanna have sex because you're too fucking shredded, which"},{"startTime":4002.36,"endTime":4008.954,"body":"is very realistic thing for a lot of people."},{"startTime":4009.33,"endTime":4010.832,"body":"Communicate these things, right?"},{"startTime":4010.832,"endTime":4015.067,"body":"Get out in front of them so that they don't turn into a larger issue than they might"},{"startTime":4010.832,"endTime":4015.067,"body":"otherwise"},{"startTime":4015.758,"endTime":4025.618,"body":"I will say, and this might be unique to me, I don't really know, I don't think you've"},{"startTime":4015.758,"endTime":4025.618,"body":"experienced it as much as I have, but as I get down to like 12 % body fat, like for me"},{"startTime":4025.618,"endTime":4030.338,"body":"it's like mid to high 180s, I feel like these things all improve."},{"startTime":4030.338,"endTime":4035.838,"body":"Like my energy gets better, my sleep gets better, my focus gets better, like all of these"},{"startTime":4030.338,"endTime":4035.838,"body":"things improve."},{"startTime":4035.838,"endTime":4044.052,"body":"And then there's like this point not so far after, like another two to four pounds later"},{"startTime":4035.838,"endTime":4044.052,"body":"and all the things that you mentioned."},{"startTime":4044.052,"endTime":4045.703,"body":"begin happening at that point."},{"startTime":4045.703,"endTime":4058.032,"body":"So it does seem that some body fat lost, even though it requires you to be in a caloric"},{"startTime":4045.703,"endTime":4058.032,"body":"deficit and energy restricted state, seems to have positive impacts, at least temporarily."},{"startTime":4058.032,"endTime":4061.414,"body":"And then there's like this ledge that you kind of fall off at some"},{"startTime":4062.28,"endTime":4071.1,"body":"If you were to ask me like, Aaron, what is the optimal body fat percentage for a male,"},{"startTime":4062.28,"endTime":4071.1,"body":"like all things considered, I would say 12%."},{"startTime":4071.1,"endTime":4074.12,"body":"I think you will have like the best quality of life."},{"startTime":4074.12,"endTime":4076.74,"body":"You will have health improvements and things like that."},{"startTime":4076.74,"endTime":4082.54,"body":"You'll get pretty good hormone production, like all things considered, like living at 12%."},{"startTime":4082.54,"endTime":4086.88,"body":"Some people can probably get away a little bit leaner."},{"startTime":4086.88,"endTime":4092.06,"body":"I remember a couple of years ago seeing, there was research published on"},{"startTime":4092.328,"endTime":4097.348,"body":"what levels of body fat that you will endogenously produce, like optimal levels of"},{"startTime":4092.328,"endTime":4097.348,"body":"testosterone."},{"startTime":4097.348,"endTime":4099.768,"body":"It was quite leaner than I was expecting."},{"startTime":4100.428,"endTime":4109.568,"body":"I don't remember the specific facets offhand, like greater than like 13 or 14, it started"},{"startTime":4100.428,"endTime":4109.568,"body":"dropping off pretty considerably at that point."},{"startTime":4109.568,"endTime":4110.528,"body":"Yeah."},{"startTime":4110.808,"endTime":4111.494000000001,"body":"Yeah."},{"startTime":4111.494000000001,"endTime":4124.695,"body":"So, like I always figured that unless you were obese or overweight, that the testosterone"},{"startTime":4111.494000000001,"endTime":4124.695,"body":"production would almost increase with body weight because you have more body fat to pull"},{"startTime":4124.695,"endTime":4125.596,"body":"from, et cetera."},{"startTime":4125.596,"endTime":4126.447,"body":"So yeah, I don't know."},{"startTime":4126.447,"endTime":4127.708,"body":"That's so interesting, yeah."},{"startTime":4127.708,"endTime":4131.548,"body":"I remember it being like a lot lower than I thought it would be."},{"startTime":4131.748,"endTime":4140.468,"body":"Yeah, and I would say, again, all things considered, you're like once you are living at 12"},{"startTime":4131.748,"endTime":4140.468,"body":"% body fat, like having some beers with your friends, if that's something that you do, you"},{"startTime":4140.468,"endTime":4148.348,"body":"know, going out to dinner a couple of times per week, as long as you like your training,"},{"startTime":4140.468,"endTime":4148.348,"body":"still doing some form of like a cardiovascular movement, like that could just be playing"},{"startTime":4148.348,"endTime":4153.256,"body":"like a rec league sport, you know, let's call it like basketball or soccer like twice, but"},{"startTime":4148.348,"endTime":4153.256,"body":"you can."},{"startTime":4153.256,"endTime":4157.036,"body":"live a pretty good best of all worlds around that 12%."},{"startTime":4157.036,"endTime":4160.316,"body":"Health should be very, very, very good as well."},{"startTime":4161.036,"endTime":4165.456,"body":"That would be my vote if I were to be asked."},{"startTime":4167.356,"endTime":4169.197,"body":"And then strange cravings."},{"startTime":4169.737,"endTime":4177.841,"body":"This is one, like even if you're not a foodie person, like your body will start throwing"},{"startTime":4169.737,"endTime":4177.841,"body":"you signals that it wants the energy back in."},{"startTime":4178.782,"endTime":4185.826,"body":"I've always remember going to the grocery store and I'll be looking at like a peanut"},{"startTime":4178.782,"endTime":4185.826,"body":"butter, like cracker sort of thing."},{"startTime":4185.826,"endTime":4187.507,"body":"And I'm like, man, I really want one of those."},{"startTime":4187.507,"endTime":4189.988,"body":"I'm like, I've never bought that in my entire life."},{"startTime":4191.049,"endTime":4195.211,"body":"And like your body will just start sending you signals for things."},{"startTime":4195.251,"endTime":4197.572,"body":"So strange cravings is one."},{"startTime":4198.34,"endTime":4208.368,"body":"And then the last one that I think we can can wrap up on and I hate that this is really"},{"startTime":4198.34,"endTime":4208.368,"body":"the truth but the ultimate realization that you just don't have as much muscle as you"},{"startTime":4208.368,"endTime":4219.897,"body":"thought you did and You're like this I'm gonna look so sick when I'm shredded and let me"},{"startTime":4208.368,"endTime":4219.897,"body":"get let me get let me point it out you get Shredded and you get a nice pump at the gym."},{"startTime":4219.897,"endTime":4221.218,"body":"You look great."},{"startTime":4221.218,"endTime":4224.39,"body":"You're like, I'm a monster I have everything I've ever wanted"},{"startTime":4224.55,"endTime":4228.924,"body":"that pump's gone and you're just in that shirt again and you're like, I look like a"},{"startTime":4224.55,"endTime":4228.924,"body":"fucking swimmer."},{"startTime":4230.146,"endTime":4231.947,"body":"And that is not fun."},{"startTime":4232.231,"endTime":4234.342,"body":"It's the vascularity that goes for me."},{"startTime":4234.342,"endTime":4243.086,"body":"It's like, so I'm used to having like a vein in each bicep and a cross vein and like I'm"},{"startTime":4234.342,"endTime":4243.086,"body":"walking down the street and I see these veins popping out and I'm like, yeah, like"},{"startTime":4243.086,"endTime":4244.196,"body":"everything's good."},{"startTime":4244.196,"endTime":4252.029,"body":"And then you're in the caloric deficit deep enough and no matter what it's like hot out"},{"startTime":4244.196,"endTime":4252.029,"body":"and you have your shirt off and the sun shining on you and you're like, wait, where'd my"},{"startTime":4252.029,"endTime":4253.06,"body":"veins go?"},{"startTime":4255.401,"endTime":4256.017,"body":"Yeah."},{"startTime":4256.017,"endTime":4256.98,"body":"body fat, right?"},{"startTime":4256.98,"endTime":4258.583,"body":"It's like, where'd everything go?"},{"startTime":4258.583,"endTime":4259.385,"body":"Yeah."},{"startTime":4259.385,"endTime":4260.787,"body":"So that one is"},{"startTime":4262.704,"endTime":4265.601,"body":"Yeah, it's the cost of playing the game, per se."},{"startTime":4265.601,"endTime":4276.362,"body":"It's, yeah, and I'll also say similarly that losing the first like five to 10 pounds"},{"startTime":4265.601,"endTime":4276.362,"body":"sometimes like doesn't make a difference in your physique."},{"startTime":4276.362,"endTime":4285.842,"body":"Like I'll be 198 and I'm like, yeah, like I look pretty good at 198 and then I'm like,"},{"startTime":4276.362,"endTime":4285.842,"body":"man, if I lose 10 pounds and I'm 188, like this is gonna be insane."},{"startTime":4285.842,"endTime":4292.262,"body":"And I go down to 188 and I'm like, depending on how I look at myself, I kind of look the"},{"startTime":4285.842,"endTime":4292.262,"body":"same as 198."},{"startTime":4292.722,"endTime":4295.144,"body":"So yeah, it's all the same idea."},{"startTime":4295.144,"endTime":4308.344,"body":"Yeah, there's like a, you were to break it up into kind of like, I guess, quadrants, like"},{"startTime":4295.144,"endTime":4308.344,"body":"the first 25%, the 25 to 50, the 50 to 75, like that kind of 25 to 75, things kind of look"},{"startTime":4308.344,"endTime":4311.524,"body":"the same for quite some time for a while."},{"startTime":4312.124,"endTime":4315.984,"body":"And I mean, there's a few different facets of why that is your flat, right?"},{"startTime":4315.984,"endTime":4325.184,"body":"Unless you're using like a refeed strategy, which you could, but you're then again,"},{"startTime":4315.984,"endTime":4325.184,"body":"typically extending that timeline if you're using it in that kind of middle frame."},{"startTime":4326.202,"endTime":4327.634,"body":"But yeah, I would agree."},{"startTime":4327.634,"endTime":4336.922,"body":"You're not really seeing large, tangible changes until you've crossed quite a percentage"},{"startTime":4327.634,"endTime":4336.922,"body":"of a total body mass lost."},{"startTime":4336.922,"endTime":4337.322,"body":"Yeah."},{"startTime":4337.322,"endTime":4346.102,"body":"But like you said, the refeed does really bring it out and it kind of, it's almost like a"},{"startTime":4337.322,"endTime":4346.102,"body":"tool to use as a coach to instill confidence in the client that what they're doing is in"},{"startTime":4346.102,"endTime":4353.842,"body":"fact working because it's really easy to get discouraged in those first five to 10 pounds"},{"startTime":4346.102,"endTime":4353.842,"body":"and realize you just look like a smaller version of the same person you were before."},{"startTime":4353.904,"endTime":4360.116,"body":"Yeah, I mean, I always explain it and I personally use refeeds mostly from a psychological"},{"startTime":4353.904,"endTime":4360.116,"body":"standpoint."},{"startTime":4360.116,"endTime":4363.257,"body":"That's one thing we didn't really get into because we didn't talk too many strategies."},{"startTime":4363.257,"endTime":4372.97,"body":"But when cortisol is peaking, when sleep starts to get dysregulated and those sorts of"},{"startTime":4363.257,"endTime":4372.97,"body":"things, I'll bring in refeeds that can help from a psychological standpoint."},{"startTime":4373.47,"endTime":4379.912,"body":"And if you are super lean, we get acute physiologic changes and improvements from that."},{"startTime":4380.328,"endTime":4381.908,"body":"A lot of clients will ask for that."},{"startTime":4381.908,"endTime":4384.048,"body":"I'm like, listen, we're 13%."},{"startTime":4384.048,"endTime":4387.968,"body":"We're still 15 pounds away from that sort of thing."},{"startTime":4389.848,"endTime":4390.668,"body":"cool."},{"startTime":4390.668,"endTime":4392.628,"body":"So hopefully this was informative."},{"startTime":4392.628,"endTime":4396.448,"body":"I'm sure we'll probably get a couple of questions on YouTube, hopefully some good ones."},{"startTime":4396.448,"endTime":4399.228,"body":"But as always guys, thank you for listening."},{"startTime":4399.228,"endTime":4401.548,"body":"Brian and I will talk to you next week."}]}