{"version":"1.0.0","segments":[{"startTime":26.167,"endTime":27.537,"body":"What is going on, guys?"},{"startTime":27.537,"endTime":28.648,"body":"Happy Tuesday."},{"startTime":28.648,"endTime":32.659,"body":"Welcome to the very first Eat, Train, Prosper of 2025."},{"startTime":32.659,"endTime":42.641999999999996,"body":"And of course, with the turn of the new year today, Brian and I are discussing"},{"startTime":32.659,"endTime":42.641999999999996,"body":"resolutions, a little bit of 75 hard, but most importantly, making change happen."},{"startTime":42.641999999999996,"endTime":47.443,"body":"So it's been two weeks since we've had an episode and we will not have an episode next"},{"startTime":42.641999999999996,"endTime":47.443,"body":"week."},{"startTime":47.443,"endTime":51.965,"body":"So we'll do a brief update and then dive into the nuts and bolts of today's episode."},{"startTime":51.965,"endTime":53.835,"body":"Brian, can you kick us off, please?"},{"startTime":54.71,"endTime":57.171,"body":"Yeah, it's been a while since I've talked to you beautiful people."},{"startTime":57.171,"endTime":64.122,"body":"Happy New Year 2025 year five of the podcast commencing."},{"startTime":64.343,"endTime":67.644,"body":"So all exciting things."},{"startTime":67.644,"endTime":75.326,"body":"So I spent Christmas or I guess between Christmas and New Year's in in Mexico."},{"startTime":75.326,"endTime":78.106,"body":"Really awesome trip with the fam."},{"startTime":78.106,"endTime":81.56700000000001,"body":"We did a similar trip three years ago and it was a disaster."},{"startTime":81.56700000000001,"endTime":84.128,"body":"Just the kids were foreign."},{"startTime":84.318,"endTime":85.969,"body":"almost two at the time."},{"startTime":85.969,"endTime":87.27000000000001,"body":"And it was terrible."},{"startTime":87.27000000000001,"endTime":90.532,"body":"Like we basically said we were never going to do another trip like this again."},{"startTime":90.532,"endTime":93.993,"body":"So three years later, now the kids are seven and almost five."},{"startTime":94.394,"endTime":95.724,"body":"And it was amazing."},{"startTime":95.724,"endTime":99.647,"body":"Like everything went as well as you could hope for the kids slept well."},{"startTime":99.647,"endTime":104.679,"body":"They enjoyed the kids club, which meant that Kim and I got some free time to ourselves."},{"startTime":105.58,"endTime":112.832,"body":"The food was great, which was one of our other concerns with the last place we went to for"},{"startTime":105.58,"endTime":112.832,"body":"anyone booking these trips do not go to the palladium."},{"startTime":112.832,"endTime":116.693,"body":"That's where we went the first time the food was almost inedible."},{"startTime":117.124,"endTime":123.677,"body":"so this time someone hit me up on DM when they found out I went to the palladium last time"},{"startTime":117.124,"endTime":123.677,"body":"and they're like, no, no, you need to go to finest."},{"startTime":123.677,"endTime":125.877,"body":"Of course, finest."},{"startTime":126.398,"endTime":129.279,"body":"so naturally we went there and the food was, was solid."},{"startTime":129.279,"endTime":131.57999999999998,"body":"So overall amazing trip."},{"startTime":131.73000000000002,"endTime":141.85399999999998,"body":"the only downside of the whole thing really was that the day before we left for the trip,"},{"startTime":131.73000000000002,"endTime":141.85399999999998,"body":"I was doing my final lower body workout before the vacation."},{"startTime":142.284,"endTime":150.43,"body":"And I have never in my life experienced a low back injury, like what I experienced on this"},{"startTime":142.284,"endTime":150.43,"body":"day."},{"startTime":150.43,"endTime":153.131,"body":"And it occurred from leg curls."},{"startTime":153.712,"endTime":156.234,"body":"literally I was sitting there doing a set of leg curls."},{"startTime":156.234,"endTime":160.196,"body":"said a PR didn't feel anything weird or wrong."},{"startTime":160.376,"endTime":164.859,"body":"Got up from the leg curl machine and could not straighten my torso."},{"startTime":164.859,"endTime":172.178,"body":"Like literally I was bent over hunched over like an old man and I could not get myself to"},{"startTime":164.859,"endTime":172.178,"body":"stand up all the way because there was some"},{"startTime":172.178,"endTime":182.031,"body":"limiting factor, something pulled or whatever happened along the top of my coccyx, the"},{"startTime":172.178,"endTime":182.031,"body":"butt bone, all the way across on both sides."},{"startTime":182.151,"endTime":185.992,"body":"And I knew immediately that this was just a really bad injury."},{"startTime":185.992,"endTime":192.494,"body":"Like I usually have these little QL tweaks that occur from RDLs or from picking a kid up"},{"startTime":185.992,"endTime":192.494,"body":"wrong or something like that."},{"startTime":192.494,"endTime":197.255,"body":"And these things are, are mild and they're annoying and they last for a while, but they're"},{"startTime":192.494,"endTime":197.255,"body":"mild."},{"startTime":197.405,"endTime":198.596,"body":"this was not mild."},{"startTime":198.596,"endTime":200.646,"body":"I literally could not walk."},{"startTime":200.982,"endTime":202.592,"body":"for the first few days."},{"startTime":202.653,"endTime":206.315,"body":"Once I could start walking, couldn't walk faster than a 30 minute mile."},{"startTime":206.315,"endTime":214.719,"body":"And then it wasn't until day five that I finally was able to be good enough to walk at"},{"startTime":206.315,"endTime":214.719,"body":"like a normal pace."},{"startTime":216.5,"endTime":225.365,"body":"Still now we're in day 13 as we record this, this episode and I'm unaffected in daily"},{"startTime":216.5,"endTime":225.365,"body":"life."},{"startTime":226.366,"endTime":228.787,"body":"Like I can do all daily tasks, no problem."},{"startTime":228.787,"endTime":231.018,"body":"I can even lift weights if I'm careful."},{"startTime":231.332,"endTime":243.848,"body":"But I am far away from being able to load an RDL like even for me to bend over in a proper"},{"startTime":231.332,"endTime":243.848,"body":"RDL position like to keep my legs at 10 degree knee bend Have my hips move back while my"},{"startTime":243.848,"endTime":248.22,"body":"torso descends down Even to do that with no weight."},{"startTime":248.46,"endTime":257.56399999999996,"body":"I have to like warm up stretch and get my body into position like literally just a bend"},{"startTime":248.46,"endTime":257.56399999999996,"body":"over with no weight so really really bad injury"},{"startTime":257.79200000000003,"endTime":263.675,"body":"The only thing I can really relate it to or think about why it occurred is probably that I"},{"startTime":257.79200000000003,"endTime":263.675,"body":"was dehydrated."},{"startTime":263.675,"endTime":270.73900000000003,"body":"Usually when I go into workouts, I make sure that I've had either some food or some"},{"startTime":263.675,"endTime":270.73900000000003,"body":"element, electrolyte, something like that."},{"startTime":270.73900000000003,"endTime":272.219,"body":"I was playing with the kids."},{"startTime":272.219,"endTime":273.879,"body":"I didn't have breakfast."},{"startTime":273.879,"endTime":275.632,"body":"I probably didn't drink enough water."},{"startTime":275.632,"endTime":280.863,"body":"I go into this workout and on the first work set, whatever happens happens."},{"startTime":282.966,"endTime":288.421,"body":"I don't want to be scared of leg curls now, but I do have a little bit of, of timid"},{"startTime":282.966,"endTime":288.421,"body":"approach to leg curls."},{"startTime":288.421,"endTime":289.662,"body":"Quad work is fine."},{"startTime":289.662,"endTime":291.323,"body":"did pendulum squats yesterday."},{"startTime":291.323,"endTime":292.114,"body":"Totally fine."},{"startTime":292.114,"endTime":294.165,"body":"No big deal back supported."},{"startTime":294.266,"endTime":296.668,"body":"but this definitely is super unfortunate."},{"startTime":296.668,"endTime":305.615,"body":"And, I guess the only real change I can implement to try and make sure it doesn't happen"},{"startTime":296.668,"endTime":305.615,"body":"again is to make sure I'm more hydrated going into workouts."},{"startTime":306.817,"endTime":309.148,"body":"so yeah, that's update number one."},{"startTime":309.159,"endTime":311.23,"body":"I'll pass over to you and come back to me."},{"startTime":313.387,"endTime":320.283,"body":"Okay, yeah, so my first update I broke my Instagram posting desert."},{"startTime":320.283,"endTime":321.563,"body":"What do they call it?"},{"startTime":322.064,"endTime":331.252,"body":"With with everything that happened in the desert fast, not fast, but like no, like like"},{"startTime":322.064,"endTime":331.252,"body":"you take a long break from doing things I haven't posted on Instagram in a very long time."},{"startTime":333.534,"endTime":337.457,"body":"With my year long kind of progress update and I made sure to."},{"startTime":337.837,"endTime":342.937,"body":"have my first starting be once I had already started testosterone just to be completely"},{"startTime":337.837,"endTime":342.937,"body":"transparent."},{"startTime":342.937,"endTime":347.957,"body":"I really don't like when people post like before and afters ones with, you know, exogenous"},{"startTime":342.937,"endTime":347.957,"body":"testosterone."},{"startTime":347.957,"endTime":351.337,"body":"One is not very obvious in that in that degree."},{"startTime":352.357,"endTime":364.157,"body":"And it's been I mean, obviously people were I got a very good response out of it and it"},{"startTime":352.357,"endTime":364.157,"body":"and it was a little bit helpful to be I'm very overly critical of myself, especially with"},{"startTime":364.157,"endTime":366.765,"body":"things that I don't have as much time to do as I may."},{"startTime":366.765,"endTime":368.085,"body":"otherwise want."},{"startTime":368.085,"endTime":375.505,"body":"So I have been frustrated with the fact that I'm only up 35 pounds and it's closer to 40"},{"startTime":368.085,"endTime":375.505,"body":"to be completely honest."},{"startTime":375.505,"endTime":383.925,"body":"But I wanted to top out around like 240 to 43 ish and I'm only at like 230."},{"startTime":384.665,"endTime":392.745,"body":"So that and I just don't see it happening in the next like six ish weeks before I start my"},{"startTime":384.665,"endTime":392.745,"body":"my first prep."},{"startTime":393.225,"endTime":394.545,"body":"But it is what it is."},{"startTime":394.545,"endTime":395.383,"body":"There was"},{"startTime":395.383,"endTime":402.12,"body":"A lot of moving pieces in a, you know, obviously an operation and stuff in the middle of"},{"startTime":395.383,"endTime":402.12,"body":"the year that I hadn't planned for, but it's been good."},{"startTime":402.12,"endTime":410.217,"body":"You know, a highly productive 35 year, 35 pounds, still decently lean, you know, from,"},{"startTime":402.12,"endTime":410.217,"body":"from the grand scheme of things."},{"startTime":410.217,"endTime":414.291,"body":"it's been a big year of learning and stuff and I've stayed mostly healthy."},{"startTime":414.291,"endTime":420.667,"body":"and I'm excited for the first prep to start as I'm very overeating all of my food right"},{"startTime":414.291,"endTime":420.667,"body":"now."},{"startTime":421.132,"endTime":431.66,"body":"Can you project forward what your intended stage weight would be and how much that's"},{"startTime":421.132,"endTime":431.66,"body":"different from where it would be if you had gained an extra 10 pounds per se?"},{"startTime":432.609,"endTime":436.235,"body":"The hard thing is it probably wouldn't be that different."},{"startTime":439.213,"endTime":450.133,"body":"I really don't know, to be completely honest, you know, it depends on how much I hold, how"},{"startTime":439.213,"endTime":450.133,"body":"I respond to the change in PEDs, because there is like different PEDs you use in prep than"},{"startTime":450.133,"endTime":450.913,"body":"verse not."},{"startTime":450.913,"endTime":455.313,"body":"And I've never taken in any of them before, so just I have no idea how I'll respond."},{"startTime":456.613,"endTime":467.341,"body":"I'm assuming somewhere around like 95 kilos, maybe a little bit less, maybe like a 92 ish"},{"startTime":456.613,"endTime":467.341,"body":"something on stage or like weigh in."},{"startTime":467.341,"endTime":469.661,"body":"or the morning of or whatever."},{"startTime":470.821,"endTime":484.861,"body":"know if if for my stature and stuff in the Pro League, my weight cap would be 90 just"},{"startTime":470.821,"endTime":484.861,"body":"under I think it's like 97, nine or 98 to or 98 for something like that."},{"startTime":485.59,"endTime":486.401,"body":"Sweet."},{"startTime":487.088,"endTime":488.531,"body":"You got anything else?"},{"startTime":489.687,"endTime":496.903,"body":"Just by the time this episode airs, we will be about second, almost third week of the new"},{"startTime":489.687,"endTime":496.903,"body":"year for anyone out there."},{"startTime":496.903,"endTime":505.39,"body":"If they are finding that your resolutions have not quite stuck so far and you find that"},{"startTime":496.903,"endTime":505.39,"body":"you do need some help, you know where to find me, right?"},{"startTime":505.39,"endTime":507.072,"body":"So always reach out."},{"startTime":507.072,"endTime":511.756,"body":"It's a very, very busy year, a busy time of the year for coaching."},{"startTime":511.756,"endTime":516.88,"body":"And I already have a really good new influx of clients, a lot of old clients as well."},{"startTime":516.88,"endTime":518.1030000000001,"body":"And I just like the..."},{"startTime":518.1030000000001,"endTime":519.274,"body":"You don't put it out there, right?"},{"startTime":519.274,"endTime":528.479,"body":"You're gonna find out that you don't have the tool set and for really the accountability"},{"startTime":519.274,"endTime":528.479,"body":"standpoint that you really probably need to."},{"startTime":528.479,"endTime":530.8,"body":"And that's where I come into play and I'll be happy to help."},{"startTime":530.8,"endTime":533.341,"body":"You can DM me and we'll go from there."},{"startTime":533.8679999999999,"endTime":535.358,"body":"Yep, highly recommend Mr."},{"startTime":535.358,"endTime":535.738,"body":"Straker."},{"startTime":535.738,"endTime":538.049,"body":"I don't know if you guys know that, but I like that guy."},{"startTime":541.45,"endTime":544.831,"body":"So real quick for me, last two updates."},{"startTime":546.051,"endTime":550.333,"body":"I've talked a bit on here about the new podcast I'm starting, Life Reflected."},{"startTime":550.333,"endTime":555.174,"body":"It's not super fitness based, but has obviously some components involving fitness."},{"startTime":555.634,"endTime":563.476,"body":"I was intending on recording the first episode with my great friend Greg and having him be"},{"startTime":555.634,"endTime":563.476,"body":"my first guest."},{"startTime":563.678,"endTime":569.652,"body":"In December, we've had some sickness and some scheduling issues."},{"startTime":569.652,"endTime":572.014,"body":"So we still have not recorded the first episode."},{"startTime":572.014,"endTime":582.061,"body":"So for anybody, I know that a few of you guys that listen to this that have reached out"},{"startTime":572.014,"endTime":582.061,"body":"and put your name in the hat for potentially wanting to be a guest on my new podcast."},{"startTime":582.141,"endTime":592.368,"body":"For anyone that isn't familiar with it, the idea is that we want to interview regular ass"},{"startTime":582.141,"endTime":592.368,"body":"people that have unique insights or characteristics."},{"startTime":592.95,"endTime":598.102,"body":"and then kind of investigate those and talk about some other kind of tangential fitness"},{"startTime":592.95,"endTime":598.102,"body":"based stuff along the way."},{"startTime":598.921,"endTime":602.425,"body":"and so, yeah, I'm looking forward to getting that going, but it just hasn't happened yet."},{"startTime":602.425,"endTime":603.715,"body":"So everything's being pushed back."},{"startTime":603.715,"endTime":607.637,"body":"So if you reached out to me, just hang tight and I'll get to you eventually."},{"startTime":607.757,"endTime":618.442,"body":"the last thing I wanted to say is just that, I, I noticed a trend in my heart rate over"},{"startTime":607.757,"endTime":618.442,"body":"the last few years and it seems to be higher."},{"startTime":618.526,"endTime":623.117,"body":"my resting heart rate seems to be higher every December and January than the rest of the"},{"startTime":618.526,"endTime":623.117,"body":"year."},{"startTime":623.117,"endTime":627.879,"body":"And so I was noticing that this year and then I was like reflecting and thinking about how"},{"startTime":623.117,"endTime":627.879,"body":"I think it was the same last year."},{"startTime":627.879,"endTime":635.721,"body":"And I looked back like three more years and literally for the last four years, I always"},{"startTime":627.879,"endTime":635.721,"body":"have a higher resting heart rate in December and January than the rest of the year."},{"startTime":635.781,"endTime":642.243,"body":"And I am sure there's a number of reasons probably, you know, over eating over the"},{"startTime":635.781,"endTime":642.243,"body":"holidays."},{"startTime":644.243,"endTime":646.944,"body":"Possible like latent sickness or"},{"startTime":646.944,"endTime":655.272,"body":"you know, little mild sickness that's kind of existing under the frame that always happens"},{"startTime":646.944,"endTime":655.272,"body":"around that time of year because kids are home from school and bringing stuff in and"},{"startTime":655.272,"endTime":655.902,"body":"whatever, whatever."},{"startTime":655.902,"endTime":663.559,"body":"But I just thought that was really interesting because my client was doing his check-in"},{"startTime":655.902,"endTime":663.559,"body":"report to me and noting that his heart rate was also higher."},{"startTime":663.559,"endTime":664.961,"body":"And he was like, am I over-trained?"},{"startTime":664.961,"endTime":665.801,"body":"Like what's happening?"},{"startTime":665.801,"endTime":667.923,"body":"And I reflected back on that and let him know."},{"startTime":667.923,"endTime":673.31,"body":"And so I'm just curious if anyone else that tracks their heart rate data as closely as I"},{"startTime":667.923,"endTime":673.31,"body":"do."},{"startTime":673.31,"endTime":682.278,"body":"If you've noticed any spike potentially in your resting heart rate over the December,"},{"startTime":673.31,"endTime":682.278,"body":"January period, that's maybe three to five beats higher than the rest of the year."},{"startTime":682.278,"endTime":692.477,"body":"So marginal, not huge, but when I see my resting heart rate at 48, 49 as an average"},{"startTime":682.278,"endTime":692.477,"body":"instead of 43, 44, I just think that's interesting."},{"startTime":692.477,"endTime":696.21,"body":"So anyway, curious if anyone else has experienced the same."},{"startTime":697.932,"endTime":698.906,"body":"That's all I got."},{"startTime":699.138,"endTime":701.76,"body":"All right, let's dive in."},{"startTime":702.161,"endTime":710.589,"body":"So one of the first things that we thought talking about is because it's highly, highly"},{"startTime":702.161,"endTime":710.589,"body":"popular is 75 hard, right?"},{"startTime":710.589,"endTime":716.775,"body":"And in full transparency, I have a both like a kind of like a love hate relationship with"},{"startTime":710.589,"endTime":716.775,"body":"it."},{"startTime":716.856,"endTime":718.717,"body":"I do love the"},{"startTime":720.439,"endTime":723.951,"body":"Challenge that it presents and to be in full transparency."},{"startTime":723.951,"endTime":724.992,"body":"I've never done it."},{"startTime":724.992,"endTime":741.593,"body":"I never plan on doing it I think a lot of it is incredibly superfluous and almost I don't"},{"startTime":724.992,"endTime":741.593,"body":"say detrimental but superfluous is a very very good term to use there My biggest gripe"},{"startTime":741.593,"endTime":750.315,"body":"with it is it's very overbearing and consuming and then when it's over you get the like I"},{"startTime":741.593,"endTime":750.315,"body":"Need I need this break from it"},{"startTime":750.315,"endTime":753.487,"body":"And then what happens is it's unsustainable is what it is."},{"startTime":753.487,"endTime":756.165,"body":"And it's like the tide shifts the other way."},{"startTime":756.165,"endTime":759.04,"body":"I haven't had any alcohol in these 75 days."},{"startTime":759.04,"endTime":762.412,"body":"You end up drinking more than you you would in a lot."},{"startTime":762.412,"endTime":763.942,"body":"And then you end up like over consuming."},{"startTime":763.942,"endTime":769.576,"body":"And I just know like I've watched friends and kind of acquaintances go through it."},{"startTime":769.576,"endTime":771.496,"body":"They get an amazing shape."},{"startTime":771.617,"endTime":775.759,"body":"Seventy five days after 75 hard is over."},{"startTime":775.759,"endTime":778.24,"body":"They are in the exact same shape that they started in."},{"startTime":778.24,"endTime":778.581,"body":"Right."},{"startTime":778.581,"endTime":779.841,"body":"And here's now."},{"startTime":780.109,"endTime":783.549,"body":"whatever that is, 150 days and you're back to square one."},{"startTime":783.649,"endTime":786.149,"body":"And that's my issue with it."},{"startTime":786.53,"endTime":788.181,"body":"I pretty much agree with all of that."},{"startTime":788.181,"endTime":797.858,"body":"I think it would be helpful for us to go over what the rules are of 75 Hard, because I"},{"startTime":788.181,"endTime":797.858,"body":"mean, it is very popular, but I would assume that not all of our listener base is fully"},{"startTime":797.858,"endTime":798.558,"body":"aware."},{"startTime":798.558,"endTime":804.022,"body":"So 75 Hard has five or slash six different rules to it."},{"startTime":804.503,"endTime":810.146,"body":"The first one being that you work out two times a day for 45 minutes minimum each time."},{"startTime":810.207,"endTime":812.758,"body":"One of those two workouts has to be outside."},{"startTime":812.758,"endTime":818.189,"body":"So think you could do a 45 minute weightlifting session and then you could go for a 45"},{"startTime":812.758,"endTime":818.189,"body":"minute walk."},{"startTime":819.29,"endTime":822.05,"body":"To me that that's just the way I live."},{"startTime":822.091,"endTime":830.693,"body":"that's not hard to me, but I understand why that is challenging for people that don't in"},{"startTime":822.091,"endTime":830.693,"body":"fact have the same lifestyle that I do."},{"startTime":831.213,"endTime":832.013,"body":"So I think it's great."},{"startTime":832.013,"endTime":841.376,"body":"Like I think, you I don't love the forceful nature of saying you must work out two times a"},{"startTime":832.013,"endTime":841.376,"body":"day for 45 minutes, but I understand why it's there."},{"startTime":841.456,"endTime":843.737,"body":"for the accountability piece and stuff like that."},{"startTime":843.737,"endTime":845.597,"body":"So I think that makes sense."},{"startTime":845.597,"endTime":847.538,"body":"The one B to that is no rest days."},{"startTime":847.538,"endTime":851.299,"body":"And I think that that's implicit, obviously within that."},{"startTime":851.639,"endTime":854.68,"body":"So I just put it there because that was also stated as no rest days."},{"startTime":854.68,"endTime":855.13,"body":"Got it."},{"startTime":855.13,"endTime":857.72,"body":"No rest days, workout twice a day, 45 minutes."},{"startTime":857.861,"endTime":861.001,"body":"Follow a diet of choice with no cheating."},{"startTime":861.282,"endTime":870.464,"body":"So it could be keto, it could be vegetarian, it could be zone or paleo or whatever, like"},{"startTime":861.282,"endTime":870.464,"body":"choose a diet that works for you and"},{"startTime":870.464,"endTime":872.064,"body":"Don't cheat on that diet."},{"startTime":872.064,"endTime":873.005,"body":"Cool."},{"startTime":874.005,"endTime":876.986,"body":"Read a nonfiction book, 10 pages a day."},{"startTime":876.986,"endTime":877.766,"body":"Love that."},{"startTime":877.766,"endTime":880.767,"body":"Don't really think that should be that hard for most people."},{"startTime":880.947,"endTime":882.557,"body":"Drink one gallon of water a day."},{"startTime":882.557,"endTime":888.529,"body":"Again, takes a little bit of thought potentially if you're not somebody that naturally"},{"startTime":882.557,"endTime":888.529,"body":"drinks a lot of water."},{"startTime":888.529,"endTime":898.302,"body":"I would also keep in mind, I don't know how the rules state this specifically, but my"},{"startTime":888.529,"endTime":898.302,"body":"understanding of drinking a gallon of liquid a day is that it should be liquid and not"},{"startTime":898.302,"endTime":899.68,"body":"necessarily water."},{"startTime":899.68,"endTime":908.214,"body":"So if you have like coffee or juices or things like that, like that milk, that like all"},{"startTime":899.68,"endTime":908.214,"body":"should count towards your liquid."},{"startTime":908.214,"endTime":912.085,"body":"I don't know if that's true or not in 75 hard, but that's the way I would approach it."},{"startTime":912.326,"endTime":920.209,"body":"And then the last one is a daily progress photo, which I think it's kind of crazy to do"},{"startTime":912.326,"endTime":920.209,"body":"daily."},{"startTime":920.209,"endTime":921.85,"body":"I don't know why that's necessary."},{"startTime":921.85,"endTime":927.572,"body":"Like you're not going to see change daily, but I guess it would be cool if you're done"},{"startTime":921.85,"endTime":927.572,"body":"with the 75 days and you could do like a"},{"startTime":928.408,"endTime":929.568,"body":"a carrot, what?"},{"startTime":929.568,"endTime":934.09,"body":"like a really fast, like 20 second thing from beginning to end."},{"startTime":934.48,"endTime":935.81,"body":"that'd be pretty sweet."},{"startTime":935.81,"endTime":936.751,"body":"So I don't know."},{"startTime":936.751,"endTime":948.404,"body":"Overall, I think that it's, it's got a lot of positives, but much like Aaron said, I think"},{"startTime":936.751,"endTime":948.404,"body":"the, the risk is that you commit so hard for 75 days that you either come off it and you"},{"startTime":948.404,"endTime":955.876,"body":"quote binge in some way, whether it's alcohol or food or a complete cessation of exercise."},{"startTime":955.932,"endTime":968.244,"body":"One of those, the one of those things, I think the other side of it from like a"},{"startTime":955.932,"endTime":968.244,"body":"psychological perspective is that even if you have this thoughtful approach to how you're"},{"startTime":968.244,"endTime":981.93,"body":"going to approach, to go about your, your commitment to these things after the 75 days, it"},{"startTime":968.244,"endTime":981.93,"body":"seems like anything you do less than that feels like you're somehow diminishing."},{"startTime":981.93,"endTime":983.281,"body":"what you were doing."},{"startTime":983.281,"endTime":985.032,"body":"like 75 heart is not sustainable."},{"startTime":985.032,"endTime":986.403,"body":"kind of both agree on that."},{"startTime":986.403,"endTime":987.964,"body":"But what is sustainable?"},{"startTime":987.964,"endTime":999.242,"body":"Like if you decide that one workout six days a week is sustainable, and maybe a diet that"},{"startTime":987.964,"endTime":999.242,"body":"you're following where you cheat twice a week, maybe you're not so dialed in on having a"},{"startTime":999.242,"endTime":1005.056,"body":"gallon of liquid a day, but you're still doing a pretty good job having three quarters of"},{"startTime":999.242,"endTime":1005.056,"body":"a gallon or something along those lines."},{"startTime":1005.317,"endTime":1010.25,"body":"Like do you now look at yourself as a failure, because you were doing this thing this one"},{"startTime":1005.317,"endTime":1010.25,"body":"way?"},{"startTime":1010.25,"endTime":1018.891,"body":"And then you cut back to what is actually more sustainable for life, but it feels like"},{"startTime":1010.25,"endTime":1018.891,"body":"you're just not doing enough because it wasn't what you were doing prior."},{"startTime":1019.513,"endTime":1025.362,"body":"So I don't exactly know whether I feel super positively or negatively toward it."},{"startTime":1025.362,"endTime":1027.384,"body":"I definitely have very mixed emotions."},{"startTime":1027.743,"endTime":1033.875,"body":"Yeah, I think my kind of gripe is it's rules without context."},{"startTime":1034.155,"endTime":1038.296,"body":"Without context of a goal, without the context of someone's size."},{"startTime":1038.296,"endTime":1041.4470000000001,"body":"Like you and I drinking a gallon of water per day."},{"startTime":1041.4470000000001,"endTime":1045.3980000000001,"body":"But let's just call it a gallon of water outside of other fluids."},{"startTime":1045.3980000000001,"endTime":1047.028,"body":"It's not really that hard, right?"},{"startTime":1047.028,"endTime":1049.099,"body":"We're larger people."},{"startTime":1049.099,"endTime":1054.06,"body":"Like you take your, like some of my female clients are like 115 pounds."},{"startTime":1054.06,"endTime":1057.151,"body":"That's a lot fucking different, you know?"},{"startTime":1057.349,"endTime":1061.631,"body":"And it's again, it's just missing context."},{"startTime":1061.631,"endTime":1063.952,"body":"What is what is your goal going into it?"},{"startTime":1063.952,"endTime":1068.453,"body":"You know, and unfortunately, like a lot of things are like, my goal is like, be healthier."},{"startTime":1069.154,"endTime":1072.756,"body":"I love it hard to objectively quantify."},{"startTime":1072.756,"endTime":1074.366,"body":"How do you know you've succeeded?"},{"startTime":1074.366,"endTime":1076.417,"body":"Where is where is that?"},{"startTime":1076.417,"endTime":1081.539,"body":"Where do you where do you draw the line of like success and failure in a very subjective"},{"startTime":1076.417,"endTime":1081.539,"body":"goal?"},{"startTime":1081.539,"endTime":1083.34,"body":"And it plays a lot into that."},{"startTime":1083.34,"endTime":1086.485,"body":"What is the graduating out of the back of it?"},{"startTime":1086.485,"endTime":1087.045,"body":"Right?"},{"startTime":1087.045,"endTime":1087.696,"body":"How do you?"},{"startTime":1087.696,"endTime":1100.291,"body":"It's like the it's it's the same problem that like post dieting now comes this phase of"},{"startTime":1087.696,"endTime":1100.291,"body":"auto regulation, and because there are not hard rules, it becomes very hard to govern"},{"startTime":1100.291,"endTime":1100.832,"body":"yourself."},{"startTime":1100.832,"endTime":1101.172,"body":"Right."},{"startTime":1101.172,"endTime":1103.392,"body":"Like the example that I like using."},{"startTime":1103.673,"endTime":1108.835,"body":"It's very common for here, at least for like a coffee to come with a cookie."},{"startTime":1108.995,"endTime":1112.507,"body":"And last year or I guess two years ago now."},{"startTime":1112.507,"endTime":1113.215,"body":"Yeah."},{"startTime":1113.215,"endTime":1120.331,"body":"One of my things was like, the phase of not having the cookie with the coffee and like"},{"startTime":1113.215,"endTime":1120.331,"body":"that mental win."},{"startTime":1120.732,"endTime":1123.074,"body":"When do you decide to start having that cookie?"},{"startTime":1123.074,"endTime":1127.017,"body":"And then if you had it one time, when the next time happens, are you going to have it"},{"startTime":1123.074,"endTime":1127.017,"body":"again?"},{"startTime":1127.017,"endTime":1130.26,"body":"Because you justified it the last time, why can't you justify it again?"},{"startTime":1130.26,"endTime":1130.6,"body":"Right?"},{"startTime":1130.6,"endTime":1136.475,"body":"That self-governance without objective goals becomes incredibly challenging."},{"startTime":1137.75,"endTime":1140.742,"body":"Yeah, no, mean, it's really well said."},{"startTime":1142.884,"endTime":1147.588,"body":"Who do you see as the people, the primary population that does 75 hard?"},{"startTime":1147.588,"endTime":1157.706,"body":"Are you seeing people in our industry, other coaches and stuff that are very fitness-based"},{"startTime":1147.588,"endTime":1157.706,"body":"already doing it, or is it primarily general population people?"},{"startTime":1158.913,"endTime":1161.405,"body":"I wouldn't necessarily say general population."},{"startTime":1161.405,"endTime":1164.798,"body":"I could be wrong here because it's been around for a number of years now."},{"startTime":1164.798,"endTime":1177.709,"body":"I believe and I believe Andy for Sela created it and he's first form and I think like the"},{"startTime":1164.798,"endTime":1177.709,"body":"people who are in that, you know, fans of that of that supplement brand in that sort of"},{"startTime":1177.709,"endTime":1178.569,"body":"thing."},{"startTime":1179.551,"endTime":1186.536,"body":"If I really had to, I'm probably going to piss some people off here and by no means is"},{"startTime":1179.551,"endTime":1186.536,"body":"that my intent."},{"startTime":1186.717,"endTime":1187.341,"body":"I."},{"startTime":1187.341,"endTime":1194.101,"body":"If I'm really thinking about everyone that I've watched do it, it does seem to be more of"},{"startTime":1187.341,"endTime":1194.101,"body":"that like."},{"startTime":1194.361,"endTime":1204.961,"body":"Republican ask fans of guns, people that Andy for Sela typically, you know, response has a"},{"startTime":1194.361,"endTime":1204.961,"body":"positive, a favorable look on."},{"startTime":1204.961,"endTime":1207.981,"body":"And I'm not trying to put my opinion in there like I'm in."},{"startTime":1207.981,"endTime":1208.961,"body":"I just don't fucking care."},{"startTime":1208.961,"endTime":1211.121,"body":"I'm not a voter like I just I do not care."},{"startTime":1211.121,"endTime":1212.361,"body":"That is my stance."},{"startTime":1212.361,"endTime":1217.125,"body":"I'm just saying that is the kind of crowd that I have personally seen do it."},{"startTime":1217.416,"endTime":1217.874,"body":"Mm-hmm."},{"startTime":1217.874,"endTime":1223.197,"body":"some reason, you know, he resonates with them or the brand does or whatever reason."},{"startTime":1223.537,"endTime":1224.818,"body":"Yeah, that's interesting."},{"startTime":1224.818,"endTime":1230.32,"body":"It does seem like there's a shift in our culture, and I don't want to get into the"},{"startTime":1224.818,"endTime":1230.32,"body":"politics of things either."},{"startTime":1230.32,"endTime":1241.745,"body":"But it does seem to me like there's more of a health movement and a caring about your"},{"startTime":1230.32,"endTime":1241.745,"body":"longevity and your general sense of well-being on the conservative side right now."},{"startTime":1243.166,"endTime":1244.587,"body":"Which I think is really interesting."},{"startTime":1244.587,"endTime":1246.707,"body":"I don't think I would have expected that."},{"startTime":1248.384,"endTime":1250.525,"body":"but it is very much the case."},{"startTime":1250.525,"endTime":1258.729,"body":"And I think it's driven a lot by like the podcast sphere, the bro sphere, which does tend"},{"startTime":1250.525,"endTime":1258.729,"body":"to lean right, it seems."},{"startTime":1258.91,"endTime":1267.175,"body":"And they're all the ones like the Rogans and Chris Williamsons and stuff like that that"},{"startTime":1258.91,"endTime":1267.175,"body":"seem to be focused on this like longevity and health movement."},{"startTime":1267.175,"endTime":1272.157,"body":"yeah, there does seem to be a bit of intrigue there on that end."},{"startTime":1274.138,"endTime":1277.214,"body":"I know the people that I know doing it."},{"startTime":1277.214,"endTime":1284.169,"body":"at least this year, tend to be the corporate types that, you know, had to schmooze a lot"},{"startTime":1277.214,"endTime":1284.169,"body":"for their work."},{"startTime":1284.169,"endTime":1292.794,"body":"Maybe they're extremely extroverted in nature, generally drinking as a part of the life"},{"startTime":1284.169,"endTime":1292.794,"body":"that they live as they're out at, you know, happy hours and things like that, rubbing"},{"startTime":1292.794,"endTime":1293.855,"body":"elbows."},{"startTime":1293.915,"endTime":1297.537,"body":"And so I know a few people in that sphere."},{"startTime":1298.624,"endTime":1301.91,"body":"I don't even think they're conservative necessarily, but"},{"startTime":1301.91,"endTime":1305.242,"body":"but they're just, trying to improve their life in some way."},{"startTime":1305.242,"endTime":1307.954,"body":"And they feel like they've gone off the rails over the holidays."},{"startTime":1307.954,"endTime":1312.667,"body":"And now this is a way for them to get themselves back in order and get back to normal."},{"startTime":1312.667,"endTime":1320.273,"body":"It just, that type of avatar is also the type of person that really struggles with the"},{"startTime":1312.667,"endTime":1320.273,"body":"transition out of it in mid March after the 75 days are up."},{"startTime":1320.273,"endTime":1321.633,"body":"That's what it is right mid March."},{"startTime":1321.633,"endTime":1323.234,"body":"Yeah."},{"startTime":1323.415,"endTime":1330.62,"body":"Because their lifestyle isn't, isn't conducive to continuing with that, that kind of"},{"startTime":1323.415,"endTime":1330.62,"body":"cleaner approach."},{"startTime":1330.62,"endTime":1331.48,"body":"So,"},{"startTime":1333.057,"endTime":1333.757,"body":"yeah, I don't know."},{"startTime":1333.757,"endTime":1342.741,"body":"I guess this kind of transitions well into one of the additional things I wanted to talk"},{"startTime":1333.757,"endTime":1342.741,"body":"about, which is what are the main components of successful change?"},{"startTime":1342.741,"endTime":1349.459,"body":"Like when you hear that and you say, here are the characteristics or the qualities of"},{"startTime":1342.741,"endTime":1349.459,"body":"people that do make successful change."},{"startTime":1349.459,"endTime":1355.326,"body":"And I'm not even just talking about, you know, I did 75 hard, and then I was able to"},{"startTime":1349.459,"endTime":1355.326,"body":"continue keeping good quality habits."},{"startTime":1355.326,"endTime":1360.97,"body":"I'm just talking about in general across dieting in general as what you see as a coach."},{"startTime":1360.97,"endTime":1365.106,"body":"Like what are the qualities and characteristics that create successful change amongst"},{"startTime":1360.97,"endTime":1365.106,"body":"people?"},{"startTime":1367.05,"endTime":1379.42,"body":"The single most one that I've I have found with the clients my clients that have most"},{"startTime":1367.05,"endTime":1379.42,"body":"success a change of how you perceive yourself in your own identity."},{"startTime":1379.42,"endTime":1380.761,"body":"That's been the number one."},{"startTime":1380.761,"endTime":1381.582,"body":"Right."},{"startTime":1381.582,"endTime":1386.906,"body":"And in I mean I have it's good and it's good and bad."},{"startTime":1386.906,"endTime":1388.257,"body":"It's good for business."},{"startTime":1388.257,"endTime":1390.429,"body":"I have a lot of clients that come back to me."},{"startTime":1390.429,"endTime":1391.15,"body":"You know."},{"startTime":1391.15,"endTime":1395.553,"body":"But if I'm being honest it does hurt me."},{"startTime":1396.276,"endTime":1398.377,"body":"because I have all this data, right?"},{"startTime":1398.377,"endTime":1399.037,"body":"I have the data."},{"startTime":1399.037,"endTime":1400.817,"body":"We were together in 2022."},{"startTime":1400.817,"endTime":1403.217,"body":"We lost whatever 26 pounds."},{"startTime":1403.217,"endTime":1404.437,"body":"You come back to me now."},{"startTime":1404.437,"endTime":1409.957,"body":"You've put on 24 of those 26 pounds again, and we're starting over, you know?"},{"startTime":1409.957,"endTime":1412.297,"body":"And I feel very perplexed about that."},{"startTime":1412.297,"endTime":1414.977,"body":"And it's those people, their identity has never changed."},{"startTime":1414.977,"endTime":1416.517,"body":"And that's why they lose it."},{"startTime":1416.517,"endTime":1421.925,"body":"It comes back on because when you're in those familiar social circles and stuff again,"},{"startTime":1416.517,"endTime":1421.925,"body":"it's..."},{"startTime":1422.445,"endTime":1424.375,"body":"It just it kind of sucks you back in."},{"startTime":1424.375,"endTime":1425.967,"body":"It's in its very human nature thing."},{"startTime":1425.967,"endTime":1431.779,"body":"And I've 100 percent found myself, you know, in those positions many times."},{"startTime":1431.779,"endTime":1444.835,"body":"And it wasn't until I became know I'm Aaron, the fitness and nutrition coach that only"},{"startTime":1431.779,"endTime":1444.835,"body":"eats good food, that stopped drinking 100 percent like I've I've been really able to"},{"startTime":1444.835,"endTime":1450.847,"body":"remove that or be successful, not because I've completely changed my identity and how I"},{"startTime":1444.835,"endTime":1450.847,"body":"view myself."},{"startTime":1452.358,"endTime":1453.97,"body":"I mean, that's super well said."},{"startTime":1453.97,"endTime":1459.894,"body":"The notion or what you said about social circles, I think is really the crux of this"},{"startTime":1453.97,"endTime":1459.894,"body":"thing."},{"startTime":1459.894,"endTime":1466.02,"body":"And so I want to steal something from Chris Williamson, which he talks about a lot."},{"startTime":1466.02,"endTime":1469.583,"body":"He discusses this concept of the lonely chapter."},{"startTime":1469.583,"endTime":1481.192,"body":"And so his kind of the way he defines that is you've decided you want to make change, but"},{"startTime":1469.583,"endTime":1481.192,"body":"you haven't made significant enough change yet to have a new social circle."},{"startTime":1481.596,"endTime":1484.837,"body":"you're still like kind of peeking your eyes through figuring it out."},{"startTime":1484.837,"endTime":1493.199,"body":"You haven't fully developed yourself to the point that this new social circle necessarily"},{"startTime":1484.837,"endTime":1493.199,"body":"even wants you there or that you even feel comfortable there."},{"startTime":1493.199,"endTime":1498.761,"body":"But you've developed far enough that you can no longer hang out with your prior social"},{"startTime":1493.199,"endTime":1498.761,"body":"circle."},{"startTime":1498.761,"endTime":1503.512,"body":"So you're kind of in this in-between period, which he calls the lonely chapter, where you"},{"startTime":1498.761,"endTime":1503.512,"body":"just have nobody."},{"startTime":1503.512,"endTime":1509.223,"body":"You have no friends on your old side and you have no friends on your new side and you're"},{"startTime":1503.512,"endTime":1509.223,"body":"just lonely."},{"startTime":1509.764,"endTime":1511.644,"body":"And so I think that, I mean,"},{"startTime":1511.944,"endTime":1518.443,"body":"It makes a lot of sense and I think it's very relevant to a lot of people going through"},{"startTime":1511.944,"endTime":1518.443,"body":"that similar type of experience."},{"startTime":1518.925,"endTime":1529.653,"body":"100 % having like, I mean, you can call it an accountability partner, whatever, or in my"},{"startTime":1518.925,"endTime":1529.653,"body":"contexts or my context, my significant, my significant other, right?"},{"startTime":1529.653,"endTime":1532.835,"body":"We left the, I mean, I can't really say I was in the corporate world."},{"startTime":1532.835,"endTime":1541.421,"body":"I worked in startups and stuff like my as in terms of like a full time job, like mine were"},{"startTime":1532.835,"endTime":1541.421,"body":"about as cool as they is they got, but I still didn't like it, right?"},{"startTime":1541.421,"endTime":1547.825,"body":"Regardless, but Jenny and I did it at effectively the same time and we had that support of"},{"startTime":1541.421,"endTime":1547.825,"body":"someone who was always there and then like"},{"startTime":1548.161,"endTime":1550.842,"body":"We bounce business or bounce ideas off of each other."},{"startTime":1550.842,"endTime":1553.714,"body":"When I was really struggling, like she would help me work through things."},{"startTime":1553.714,"endTime":1558.467,"body":"And I think I know like for certain without her, I never would have made it."},{"startTime":1558.467,"endTime":1560.177,"body":"Never, never, never would have made it."},{"startTime":1560.177,"endTime":1563.229,"body":"And I think it's going to be done on your own."},{"startTime":1563.229,"endTime":1571.243,"body":"Yeah, I know people who have done it on their own, but it requires a lot of a higher"},{"startTime":1563.229,"endTime":1571.243,"body":"belief of self than I know that I."},{"startTime":1572.544,"endTime":1583.508,"body":"Yeah, that's interesting to point out the importance of the significant other because in"},{"startTime":1572.544,"endTime":1583.508,"body":"some ways that mitigates that lonely chapter in a small sense."},{"startTime":1583.508,"endTime":1592.821,"body":"Like you still might be in the lonely chapter with your social circle in general, but"},{"startTime":1583.508,"endTime":1592.821,"body":"having the support of that significant other as you're going through it attenuates some of"},{"startTime":1592.821,"endTime":1596.052,"body":"that emotional stress maybe."},{"startTime":1596.705,"endTime":1598.077,"body":"Yeah, definitely."},{"startTime":1598.186,"endTime":1599.26,"body":"Yeah."},{"startTime":1599.26,"endTime":1601.547,"body":"So where do we go from here?"},{"startTime":1604.588,"endTime":1617.188,"body":"Habit formation, I think, is probably like a next good one because, you know, 75 hard is"},{"startTime":1604.588,"endTime":1617.188,"body":"75 days, but the research seems to demonstrate, or at least it did, man, I haven't"},{"startTime":1617.188,"endTime":1627.048,"body":"probably looked at this research in a number of years, but it seemed to lean towards 21"},{"startTime":1617.188,"endTime":1627.048,"body":"days of consistency being what's needed for new habit formation to occur."},{"startTime":1627.048,"endTime":1634.688,"body":"I believe that that was from an old study that had people quitting cigarettes, I think."},{"startTime":1634.844,"endTime":1641.029,"body":"And they found that if they could go 21 days or three weeks without doing it, that that"},{"startTime":1634.844,"endTime":1641.029,"body":"was enough to instill a new habit."},{"startTime":1641.029,"endTime":1648.455,"body":"And then you've seen that kind of come downstream, where people talk about creating a new"},{"startTime":1641.029,"endTime":1648.455,"body":"habit of, know, I'm going to become a morning person."},{"startTime":1648.455,"endTime":1651.988,"body":"I'm going to, begin waking up and working out at 5 a.m."},{"startTime":1651.988,"endTime":1653.22,"body":"Or something like that."},{"startTime":1653.22,"endTime":1661.306,"body":"And it, again, it seems that around the three week mark is the point where they do that"},{"startTime":1653.22,"endTime":1661.306,"body":"without having to feel like they're having to pull teeth to do it."},{"startTime":1661.667,"endTime":1662.647,"body":"where do you stand on that?"},{"startTime":1662.647,"endTime":1663.788,"body":"What have you seen?"},{"startTime":1665.889,"endTime":1667.611,"body":"I mean, it's hard to argue with the data, right?"},{"startTime":1667.611,"endTime":1672.336,"body":"Especially for, mean, I believe that I've seen that study and I'm pretty sure it is."},{"startTime":1672.336,"endTime":1676.761,"body":"It was around cigarette smoking and that, mean, that is the most classical example, right?"},{"startTime":1676.761,"endTime":1681.196,"body":"It's something that there's a social kind of part of smoking, right?"},{"startTime":1681.196,"endTime":1683.818,"body":"You have the obviously physical dependence, that sort of thing."},{"startTime":1683.818,"endTime":1688.573,"body":"Like it's a wonderful substance or activity to use for that."},{"startTime":1690.197,"endTime":1701.564,"body":"What I find with that with the habit formation, the hardest thing is, is when you're"},{"startTime":1690.197,"endTime":1701.564,"body":"trying to form habits, it don't really have an inherent value or meaning to you."},{"startTime":1701.564,"endTime":1701.884,"body":"Right."},{"startTime":1701.884,"endTime":1704.965,"body":"Like the example of like, I want to become a morning person."},{"startTime":1705.086,"endTime":1715.532,"body":"But look, why is it because you feel like you should or there is something that you're"},{"startTime":1705.086,"endTime":1715.532,"body":"typically sleeping through that you would really value doing in the morning?"},{"startTime":1715.532,"endTime":1716.092,"body":"Right."},{"startTime":1716.092,"endTime":1717.933,"body":"It's a it's a very much."},{"startTime":1719.349,"endTime":1730.364,"body":"the almost akin to like the phrasing of something saying, I need to do this, meaning"},{"startTime":1719.349,"endTime":1730.364,"body":"someone else told me my doctor, my wife, whatever told me that I should be doing this, but"},{"startTime":1730.364,"endTime":1732.815,"body":"I don't really want to do it myself."},{"startTime":1732.815,"endTime":1738.277,"body":"And I find that there's been like, what are I think about some for myself?"},{"startTime":1738.537,"endTime":1739.707,"body":"Flossing, right?"},{"startTime":1739.707,"endTime":1740.568,"body":"Flossing my teeth."},{"startTime":1740.568,"endTime":1745.8,"body":"Like there's been times I've probably flossed my teeth for like eight months straight at"},{"startTime":1740.568,"endTime":1745.8,"body":"night before bed."},{"startTime":1745.8,"endTime":1746.4,"body":"Right."},{"startTime":1746.4,"endTime":1748.917,"body":"And then I don't do it for like a week and like"},{"startTime":1748.917,"endTime":1751.578,"body":"a year goes by and I don't do it again, right?"},{"startTime":1751.578,"endTime":1761.323,"body":"And it's, I think it's because it's the, it's like the dentist says, hey, you need to"},{"startTime":1751.578,"endTime":1761.323,"body":"floss, you need to floss, you go see that dentist, you know, once a year, twice a year,"},{"startTime":1761.323,"endTime":1762.244,"body":"whatever."},{"startTime":1762.904,"endTime":1771.169,"body":"But it's like, until you have like the consequences of not flossing, will it become"},{"startTime":1762.904,"endTime":1771.169,"body":"important enough for you to do it regularly?"},{"startTime":1771.169,"endTime":1772.449,"body":"And I think that's."},{"startTime":1773.174,"endTime":1774.474,"body":"such a good point."},{"startTime":1774.474,"endTime":1782.678,"body":"Literally, the consequence associated is almost the main piece of motivation that you need"},{"startTime":1774.474,"endTime":1782.678,"body":"to make it work."},{"startTime":1782.678,"endTime":1789.511,"body":"So same as you, I'll floss for a little while and then I won't floss and I'll go to the"},{"startTime":1782.678,"endTime":1789.511,"body":"dentist and the dentist will be like, you must have been flossing."},{"startTime":1789.511,"endTime":1790.451,"body":"Your teeth look great."},{"startTime":1790.451,"endTime":1793.122,"body":"And I'm like, nope, I haven't been flossing at all."},{"startTime":1793.122,"endTime":1794.473,"body":"Guess I don't need to anymore."},{"startTime":1794.473,"endTime":1797.49,"body":"And then sometimes I'll go in and they'll be like,"},{"startTime":1797.49,"endTime":1805.796,"body":"haven't been flossing your gums, you know, they're struggling and I'm like, shit, I need"},{"startTime":1797.49,"endTime":1805.796,"body":"to start flossing again, you know, so yeah, the consequence really does create the action."},{"startTime":1805.796,"endTime":1807.447,"body":"That's that's very well put."},{"startTime":1808.043,"endTime":1814.688,"body":"Yeah, and I just found like it has to be meaningful enough for you, you know, and that's"},{"startTime":1808.043,"endTime":1814.688,"body":"where we get into like resolutions and stuff."},{"startTime":1814.688,"endTime":1818.882,"body":"But like, let's say, you know, I don't know."},{"startTime":1818.882,"endTime":1823.406,"body":"Let's say your family is like a big drinking circle, right?"},{"startTime":1823.406,"endTime":1827.629,"body":"You and your fiance met in a bar and you guys, that's what you do."},{"startTime":1827.629,"endTime":1829.45,"body":"You get you drink with your family."},{"startTime":1829.45,"endTime":1830.841,"body":"You drink with your fiance."},{"startTime":1830.841,"endTime":1834.014,"body":"You drink with like your university friends, your work friends."},{"startTime":1834.014,"endTime":1838.087,"body":"And you're like, OK, I'm I'm going to I'm going to stop drinking this year."},{"startTime":1839.211,"endTime":1847.214,"body":"You have to have a strong why because every like you've created so much of that of your"},{"startTime":1839.211,"endTime":1847.214,"body":"life revolves around that and you have to have like a strong wire."},{"startTime":1847.214,"endTime":1849.365,"body":"Even if you make it 21 days."},{"startTime":1850.086,"endTime":1858.929,"body":"I don't think it's strong enough that just because you've made it 21 days for it to"},{"startTime":1850.086,"endTime":1858.929,"body":"actually persist because there's no underlying inherent reason why you want to make that."},{"startTime":1859.264,"endTime":1860.324,"body":"Yeah, yeah."},{"startTime":1860.324,"endTime":1874.788,"body":"If I reflect back on corporate America, Brian, post college, before starting the gym in"},{"startTime":1860.324,"endTime":1874.788,"body":"San Diego, I remember I made this change because I reached a point where I was showing up"},{"startTime":1874.788,"endTime":1886.091,"body":"at work and I was so crushed at the end of the day that I would make all these excuses"},{"startTime":1874.788,"endTime":1886.091,"body":"that I would, know, I don't need to do my workout today because I'd rather go do whatever"},{"startTime":1886.091,"endTime":1888.952,"body":"with my friends, go to the beach, go to the bar, whatever it is."},{"startTime":1890.256,"endTime":1891.477,"body":"I will work out tomorrow."},{"startTime":1891.477,"endTime":1892.067,"body":"It's all good."},{"startTime":1892.067,"endTime":1894.678,"body":"I'll combine two muscle groups together, whatever it is."},{"startTime":1894.678,"endTime":1899.679,"body":"And so I made a decision at some point in there that I was going to start working out in"},{"startTime":1894.678,"endTime":1899.679,"body":"the mornings."},{"startTime":1899.679,"endTime":1901.06,"body":"And so the reasoning was there."},{"startTime":1901.06,"endTime":1903.681,"body":"I mean, the, the, the consequence was there."},{"startTime":1903.681,"endTime":1909.682,"body":"It was that if I didn't do the workouts in the morning, it's likely that I would end up"},{"startTime":1903.681,"endTime":1909.682,"body":"skipping them in the afternoon."},{"startTime":1910.283,"endTime":1914.516,"body":"so by making the decision that I was going to just get up and start doing my workouts in"},{"startTime":1910.283,"endTime":1914.516,"body":"the morning,"},{"startTime":1914.516,"endTime":1919.917,"body":"I freed up my entire afternoon so that I could go do some of these other things that I"},{"startTime":1914.516,"endTime":1919.917,"body":"wanted to do."},{"startTime":1920.278,"endTime":1924.319,"body":"But at least I got my workout done and felt like I accomplished something that day."},{"startTime":1924.319,"endTime":1927.74,"body":"Then I went to work, also accomplished something, made some money, whatever."},{"startTime":1927.74,"endTime":1930.081,"body":"Then I had the afternoon and the evening free."},{"startTime":1930.081,"endTime":1939.323,"body":"So I do think that the consequence piece is huge, but the consequences aren't always as"},{"startTime":1930.081,"endTime":1939.323,"body":"profound as maybe like you think they are."},{"startTime":1939.323,"endTime":1942.496,"body":"Like I'm not gonna die if I don't do this or."},{"startTime":1942.496,"endTime":1947.19,"body":"I'm not going to get sick or I'm not going to lose my wife or my friends or whatever it"},{"startTime":1942.496,"endTime":1947.19,"body":"is."},{"startTime":1947.19,"endTime":1949.923,"body":"I mean, it doesn't always have to be that drastic."},{"startTime":1950.003,"endTime":1952.025,"body":"It could just be something that is important to you."},{"startTime":1952.025,"endTime":1959.742,"body":"And then you frame it in your brain and provide the significance that allow you to force"},{"startTime":1952.025,"endTime":1959.742,"body":"the action, so to speak."},{"startTime":1960.289,"endTime":1960.86,"body":"Definitely."},{"startTime":1960.86,"endTime":1961.231,"body":"Yeah."},{"startTime":1961.231,"endTime":1970.865,"body":"And I think that's like from like a it's it changes it from like a negative implication of"},{"startTime":1961.231,"endTime":1970.865,"body":"the like fear consequence and you're kind of framing it to more of like a positive in"},{"startTime":1970.865,"endTime":1971.495,"body":"that."},{"startTime":1971.8,"endTime":1972.501,"body":"yeah, for sure."},{"startTime":1972.501,"endTime":1974.661,"body":"So I think reframing is super important."},{"startTime":1975.902,"endTime":1986.377,"body":"One other piece that's sort of related to this in a tangential way is the idea of just not"},{"startTime":1975.902,"endTime":1986.377,"body":"having the things around you that you want to avoid."},{"startTime":1986.377,"endTime":1997.842,"body":"Yeah, so your environment, I think on a very simple one that we can all relate to is"},{"startTime":1986.377,"endTime":1997.842,"body":"having the food in the house that you don't want to eat."},{"startTime":1998.464,"endTime":2010.807,"body":"so an example here is over the holidays, we got so many, so many of these C's S E S"},{"startTime":1998.464,"endTime":2010.807,"body":"candies, you know, those ones that come where you like boxes, like a life is like a box of"},{"startTime":2010.807,"endTime":2011.258,"body":"chocolates."},{"startTime":2011.258,"endTime":2012.848,"body":"You don't know what you're going to get."},{"startTime":2013.608,"endTime":2020.06,"body":"and literally we got like four or five of these boxes sent to us and we're sitting there"},{"startTime":2013.608,"endTime":2020.06,"body":"we're like opening them and we're trying some of them."},{"startTime":2020.06,"endTime":2022.111,"body":"And we're just like, these aren't really that good."},{"startTime":2022.111,"endTime":2023.271,"body":"Like, why are we eating these?"},{"startTime":2023.271,"endTime":2024.931,"body":"The kids are obsessed with them."},{"startTime":2024.931,"endTime":2027.342,"body":"And so we just made a decision to just throw them away."},{"startTime":2027.342,"endTime":2027.902,"body":"Like."},{"startTime":2027.902,"endTime":2030.674,"body":"Screw these chocolates, like really nice to the people to send them to us."},{"startTime":2030.674,"endTime":2031.975,"body":"Appreciate you."},{"startTime":2031.975,"endTime":2034.977,"body":"Throw them all in the trash, get rid of them."},{"startTime":2035.057,"endTime":2036.858,"body":"They're no longer an option."},{"startTime":2037.299,"endTime":2042.523,"body":"And so that's a very simple, you know, straightforward way of controlling the environment"},{"startTime":2037.299,"endTime":2042.523,"body":"around you."},{"startTime":2042.523,"endTime":2046.786,"body":"But I think that that expands even beyond something so obvious as chocolates."},{"startTime":2046.786,"endTime":2055.852,"body":"Like for me, it could be, man, I tend to munch on the cheddar bunnies that I buy for the"},{"startTime":2046.786,"endTime":2055.852,"body":"kids or."},{"startTime":2055.862,"endTime":2058.774,"body":"the like animal crackers or something like that."},{"startTime":2058.774,"endTime":2060.745,"body":"And it's really hard as a parent."},{"startTime":2060.745,"endTime":2070.432,"body":"And I relate to anyone that struggles with this because you don't want to completely"},{"startTime":2060.745,"endTime":2070.432,"body":"abstain your kids from from anything like, no, you don't want to have them consuming a ton"},{"startTime":2070.432,"endTime":2071.413,"body":"of ultra processed food."},{"startTime":2071.413,"endTime":2074.065,"body":"but being a kid like your metabolism can handle it."},{"startTime":2074.065,"endTime":2075.836,"body":"You want to have some of those experiences."},{"startTime":2075.836,"endTime":2077.927,"body":"You don't want to be completely abstained."},{"startTime":2078.388,"endTime":2079.288,"body":"I get that too."},{"startTime":2079.288,"endTime":2081.749,"body":"So having that around the house becomes difficult."},{"startTime":2081.85,"endTime":2084.602,"body":"Trying to mediate that is certainly a challenge too."},{"startTime":2084.602,"endTime":2085.132,"body":"So"},{"startTime":2085.132,"endTime":2094.332,"body":"When you've been working with clients that have kids that are dealing with a similar"},{"startTime":2085.132,"endTime":2094.332,"body":"situation, how do you guys usually handle that kind of having these ultra processed foods"},{"startTime":2094.332,"endTime":2100.552,"body":"around the house and how people handle their inability or ability to eat them or not eat"},{"startTime":2094.332,"endTime":2100.552,"body":"them?"},{"startTime":2100.737,"endTime":2106.14,"body":"Yeah, the one that comes up most commonly with my clients is the one that I call like the"},{"startTime":2100.737,"endTime":2106.14,"body":"mom tax or the dad tax."},{"startTime":2106.14,"endTime":2111.213,"body":"Like, my kid didn't finish all the graham crackers and I didn't want to waste them and"},{"startTime":2106.14,"endTime":2111.213,"body":"throw them away."},{"startTime":2111.213,"endTime":2113.444,"body":"So like I ate them and I'm like."},{"startTime":2114.405,"endTime":2115.726,"body":"Which I understand, right?"},{"startTime":2115.726,"endTime":2119.087,"body":"I think there I think you you hit a certain age."},{"startTime":2119.107,"endTime":2127.902,"body":"I know at least as as a male and something happens around like you just start to view"},{"startTime":2119.107,"endTime":2127.902,"body":"wasting differently like all the someone so left the lights on and they're like turning"},{"startTime":2127.902,"endTime":2129.259,"body":"all the lights off and something like."},{"startTime":2129.259,"endTime":2131.63,"body":"Wait, when did I become like this?"},{"startTime":2131.63,"endTime":2139.192,"body":"know, like the air cons on and the doors open, like we're just letting the air con leak"},{"startTime":2131.63,"endTime":2139.192,"body":"out to like, when did this start?"},{"startTime":2139.192,"endTime":2142.433,"body":"But like I'm there now for some reason it happened."},{"startTime":2142.693,"endTime":2147.634,"body":"But when it comes with that, it's, we as humans, right?"},{"startTime":2147.634,"endTime":2151.015,"body":"We have this inherent thing where we don't want to throw our money away."},{"startTime":2151.015,"endTime":2155.386,"body":"And you're like, I bought the kid these graham crackers or whatever it is."},{"startTime":2155.386,"endTime":2156.417,"body":"They're not eating them."},{"startTime":2156.417,"endTime":2157.899,"body":"I don't want to waste them."},{"startTime":2157.899,"endTime":2159.371,"body":"So I'm going to eat them."},{"startTime":2159.371,"endTime":2171.422,"body":"But in many cases like that action, it's either you waste the money or you waste your"},{"startTime":2159.371,"endTime":2171.422,"body":"weeks going in circles over consuming on calories you don't even want, you know?"},{"startTime":2171.422,"endTime":2173.804,"body":"And it really is black and white."},{"startTime":2173.804,"endTime":2178.458,"body":"it's when we're in, when you're at maintenance, you eat the graham crackers."},{"startTime":2178.458,"endTime":2181.171,"body":"When you're in a build, eat the graham crackers, right?"},{"startTime":2181.171,"endTime":2183.797,"body":"But when you're dieting, throw them away."},{"startTime":2183.797,"endTime":2186.118,"body":"or give them to your wife or whoever."},{"startTime":2186.118,"endTime":2188.46,"body":"As long as you're not eating them, I don't care, right?"},{"startTime":2188.46,"endTime":2192.902,"body":"But that's how I usually frame it is it's like, it really is black and white."},{"startTime":2192.902,"endTime":2200.306,"body":"You're gonna take a step back and waste a little bit so that you're not, I mean, call it"},{"startTime":2192.902,"endTime":2200.306,"body":"for what it is."},{"startTime":2201.337,"endTime":2212.161,"body":"I have a hard time calling it wasting, but spending more months paying me because what"},{"startTime":2201.337,"endTime":2212.161,"body":"we're supposed to do in 16 weeks took us eight months to do."},{"startTime":2212.161,"endTime":2215.387,"body":"because you wouldn't just throw the fucking graham crackers away."},{"startTime":2215.387,"endTime":2221.147,"body":"But like one way or another, that money is going to go somewhere as a result of losing"},{"startTime":2215.387,"endTime":2221.147,"body":"that."},{"startTime":2221.588,"endTime":2225.75,"body":"Yeah, I believe this is called a sunken cost bias."},{"startTime":2226.491,"endTime":2233.334,"body":"So somebody buys the newspaper and feels like they have to read the entire newspaper even"},{"startTime":2226.491,"endTime":2233.334,"body":"if they don't want to because they paid for it."},{"startTime":2235.636,"endTime":2240.518,"body":"So yeah, I actually find sunken cost bias impacts my life a decent amount."},{"startTime":2240.518,"endTime":2242.679,"body":"Like I hate sunken costs."},{"startTime":2244.326,"endTime":2246.658,"body":"it, the chicken nuggets are the big one for me."},{"startTime":2246.658,"endTime":2248.479,"body":"Like, I made nine chicken nuggets."},{"startTime":2248.479,"endTime":2253.143,"body":"So I'd make sure you guys weren't actually hungry and that you had enough, but you only"},{"startTime":2248.479,"endTime":2253.143,"body":"ate six of them."},{"startTime":2253.143,"endTime":2255.135,"body":"Well, somebody's got to eat those last three."},{"startTime":2255.135,"endTime":2255.815,"body":"You know, it's chicken."},{"startTime":2255.815,"endTime":2257.306,"body":"It's got protein in it."},{"startTime":2258.588,"endTime":2259.378,"body":"So yeah, totally."},{"startTime":2259.378,"endTime":2264.693,"body":"So I think another way of kind of looking at this is replacement."},{"startTime":2264.693,"endTime":2271.438,"body":"So if you're not going to eat those things, then what are you going to do to replace that"},{"startTime":2264.693,"endTime":2271.438,"body":"habit?"},{"startTime":2271.438,"endTime":2274.24,"body":"Because you need, you almost want to have something"},{"startTime":2274.24,"endTime":2286.134,"body":"that you can reach for that when you're like, animal crackers, cheddar bunnies, leftover"},{"startTime":2274.24,"endTime":2286.134,"body":"chicken nuggets, like maybe instead of that, there's another snacky type food item that"},{"startTime":2286.134,"endTime":2288.737,"body":"you could grab that more aligns with your goals."},{"startTime":2288.737,"endTime":2291.3,"body":"Have you had success kind of with that approach?"},{"startTime":2291.787,"endTime":2295.76,"body":"Honestly, no, I always try and steer clients away from snacking."},{"startTime":2296.541,"endTime":2303.447,"body":"It's that self-governance thing again, right, because it's a it's a little bit of like a"},{"startTime":2296.541,"endTime":2303.447,"body":"repeating habit, right?"},{"startTime":2303.447,"endTime":2312.115,"body":"I always try and really push a firm structure that fits with that client's like meal"},{"startTime":2303.447,"endTime":2312.115,"body":"frequency, work schedule, training schedule, that sort of thing."},{"startTime":2312.115,"endTime":2317.238,"body":"And it's like we eat at these times, we know what we're eating and then we cannot fail."},{"startTime":2317.238,"endTime":2321.481,"body":"But if again, so it's human nature and it's not like"},{"startTime":2322.029,"endTime":2324.929,"body":"I know my weaknesses, which are vast."},{"startTime":2324.929,"endTime":2331.109,"body":"And I get around them by having structures where I'm not like, oh, it's 9.30."},{"startTime":2331.109,"endTime":2332.269,"body":"Did I eat enough?"},{"startTime":2332.269,"endTime":2333.829,"body":"Should I have some fruit?"},{"startTime":2333.829,"endTime":2335.029,"body":"Should I have some dark chocolate?"},{"startTime":2335.029,"endTime":2341.249,"body":"Like, no, I know at like 9.15 or unfortunately today it will be after 10 when we're done"},{"startTime":2335.029,"endTime":2341.249,"body":"with the podcast."},{"startTime":2341.289,"endTime":2342.549,"body":"I have a final meal to eat."},{"startTime":2342.549,"endTime":2345.869,"body":"That's like walnuts, dark chocolate and a little bit of protein, right?"},{"startTime":2345.869,"endTime":2350.145,"body":"So it removes the human nature of"},{"startTime":2350.145,"endTime":2350.996,"body":"Should I fit it in?"},{"startTime":2350.996,"endTime":2351.907,"body":"Should I tinker?"},{"startTime":2351.907,"endTime":2353.208,"body":"I deviate?"},{"startTime":2353.208,"endTime":2354.319,"body":"Because I have a structure."},{"startTime":2354.319,"endTime":2359.643,"body":"And that's what I found most helpful because it saves us from our human brain,"},{"startTime":2354.319,"endTime":2359.643,"body":"effectively."},{"startTime":2361.204,"endTime":2362.288,"body":"Yeah, yeah."},{"startTime":2362.288,"endTime":2364.605,"body":"How many meals a day are you eating right now?"},{"startTime":2365.485,"endTime":2371.481,"body":"seven, including well, intro workout is not really a meal, but it's it's 50 grams of"},{"startTime":2365.485,"endTime":2371.481,"body":"carbs."},{"startTime":2371.481,"endTime":2373.114,"body":"But yeah."},{"startTime":2373.114,"endTime":2382.218,"body":"guess that's interesting too, because like, maybe I'm not trying to say like you're"},{"startTime":2373.114,"endTime":2382.218,"body":"snacking per se, but if you set someone up with a plan that's six or seven feedings a day,"},{"startTime":2382.218,"endTime":2385.479,"body":"and that's the plan, then some of those are not meals."},{"startTime":2385.479,"endTime":2390.061,"body":"Like you might have three like proper meals in there, and then you have three sort of"},{"startTime":2385.479,"endTime":2390.061,"body":"snacky type things in there."},{"startTime":2390.061,"endTime":2397.034,"body":"And so maybe that snack used to be, you know, eating the chicken nuggets and the animal"},{"startTime":2390.061,"endTime":2397.034,"body":"crackers and the cheddar buddies from your kids."},{"startTime":2397.034,"endTime":2401.135,"body":"And maybe now that snack is, like you said, a handful of nuts."},{"startTime":2402.58,"endTime":2405.211,"body":"In my house, maybe it's some shredded cheese or some berries."},{"startTime":2405.211,"endTime":2406.862,"body":"Yeah, exactly."},{"startTime":2407.962,"endTime":2408.493,"body":"Exactly."},{"startTime":2408.493,"endTime":2409.063,"body":"Yeah."},{"startTime":2409.063,"endTime":2418.017,"body":"So I think that, you know, it's still it's still giving it's like it is that replacement"},{"startTime":2409.063,"endTime":2418.017,"body":"idea because you are replacing what would be these ultra processed foods with things that"},{"startTime":2418.017,"endTime":2422.368,"body":"are more whole and it still could be perceived as a snack because it's not a meal."},{"startTime":2422.368,"endTime":2425.89,"body":"So maybe it's just in like the reframing of that whole thing and like how you perceive it."},{"startTime":2425.89,"endTime":2431.212,"body":"But but yeah, if someone's eating three meals a day, then anything in between would now be"},{"startTime":2425.89,"endTime":2431.212,"body":"considered a"},{"startTime":2431.464,"endTime":2436.647,"body":"an unexpected snack versus having the preset plan of you're eating six times a day."},{"startTime":2437.165,"endTime":2438.545,"body":"I agree with that."},{"startTime":2438.545,"endTime":2445.505,"body":"I'm not, no one is ever, no one's doing like five meals of chicken and rice or anything"},{"startTime":2438.545,"endTime":2445.505,"body":"crazy like that."},{"startTime":2446.065,"endTime":2455.245,"body":"The one thing that I find most common, like one of the things I'll do with, taking new"},{"startTime":2446.065,"endTime":2455.245,"body":"clients is I want to collect just a little bit more data of their current structure or"},{"startTime":2455.245,"endTime":2457.865,"body":"especially the people who have been following macros, right?"},{"startTime":2457.865,"endTime":2459.585,"body":"I'm like, okay, let's see what you do."},{"startTime":2459.585,"endTime":2466.893,"body":"They eat small meals, like let's call them like three, 400 calorie meals, and then they'll"},{"startTime":2459.585,"endTime":2466.893,"body":"eat like 1800 calories of snacks."},{"startTime":2466.893,"endTime":2468.053,"body":"in the day."},{"startTime":2468.113,"endTime":2470.733,"body":"And I can't tell you how many times I've seen that."},{"startTime":2470.733,"endTime":2472.713,"body":"And they say like, I'm not really eating a lot."},{"startTime":2472.713,"endTime":2474.993,"body":"And like, yeah, you're not eating a lot."},{"startTime":2474.993,"endTime":2477.513,"body":"And then you're snacking because you're hungry."},{"startTime":2477.513,"endTime":2481.213,"body":"And your snacks are twice the amount of calories of your meals."},{"startTime":2481.213,"endTime":2482.433,"body":"Like, do you see?"},{"startTime":2482.433,"endTime":2484.793,"body":"Do you see why we need to flip those?"},{"startTime":2484.793,"endTime":2495.013,"body":"So that's like a that's the real reason I don't love snacks, because what like, aside from"},{"startTime":2484.793,"endTime":2495.013,"body":"like yogurt, you mentioned cheese, which is a good one."},{"startTime":2495.013,"endTime":2496.677,"body":"We could do like some whey."},{"startTime":2496.845,"endTime":2502.085,"body":"All snack foods are effectively carbohydrate and fat, right?"},{"startTime":2502.085,"endTime":2504.665,"body":"And in a nutshell, what do people eat?"},{"startTime":2504.665,"endTime":2507.085,"body":"Or what are people overeating?"},{"startTime":2507.085,"endTime":2508.225,"body":"Carbohydrate and fat."},{"startTime":2508.225,"endTime":2510.605,"body":"And what are people not eating enough of?"},{"startTime":2510.625,"endTime":2511.605,"body":"Protein."},{"startTime":2511.605,"endTime":2514.565,"body":"So it's, can you make them work?"},{"startTime":2514.565,"endTime":2515.545,"body":"Yes."},{"startTime":2515.685,"endTime":2519.645,"body":"Are the options severely lopsided in one direction?"},{"startTime":2519.645,"endTime":2522.565,"body":"Also yes, for that reason."},{"startTime":2523.722,"endTime":2530.054,"body":"One of the other things I wanted to touch on is the idea of a high flux or high energy"},{"startTime":2523.722,"endTime":2530.054,"body":"flux lifestyle."},{"startTime":2530.255,"endTime":2544.28,"body":"And so we had Brandon on the podcast, number of Brandon D'Cruz, a number of years ago at"},{"startTime":2530.255,"endTime":2544.28,"body":"this point, maybe two years ago, three even, where Brandon came on and talked a lot about"},{"startTime":2544.28,"endTime":2547.937,"body":"his belief in the benefits of this high energy flux lifestyle."},{"startTime":2547.937,"endTime":2553.024,"body":"And essentially what that means, you can correct me if I don't phrase this exactly or miss"},{"startTime":2547.937,"endTime":2553.024,"body":"some details, but"},{"startTime":2553.024,"endTime":2556.815,"body":"Basically that you're gonna move more so that you can eat more."},{"startTime":2557.58,"endTime":2558.292,"body":"Super simple."},{"startTime":2558.292,"endTime":2560.467,"body":"Is there anything you'd add to that?"},{"startTime":2561.357,"endTime":2563.618,"body":"I mean, no, that's pretty much what it is."},{"startTime":2563.618,"endTime":2576.717,"body":"Is there a top end on that threshold to where your body's it's I don't want to call it a"},{"startTime":2563.618,"endTime":2576.717,"body":"bell shaped curve because it's not really but at a certain point moving more doesn't"},{"startTime":2576.717,"endTime":2579.058,"body":"continue to increase your caloric expenditure."},{"startTime":2579.058,"endTime":2582.12,"body":"It begins to taper off, but it's at an absurdly high number."},{"startTime":2582.12,"endTime":2586.86,"body":"I think it was at like 18 or 20,000 steps per day or something outrageously high."},{"startTime":2586.86,"endTime":2597.355,"body":"would be Ponser's like energy compensation model where, you know, he used the Hadza tribe"},{"startTime":2586.86,"endTime":2597.355,"body":"that was walking an average of 26,000 steps a day, I believe, but not actually getting"},{"startTime":2597.355,"endTime":2600.886,"body":"credit for those calories that they were burning during that period."},{"startTime":2602.086,"endTime":2613.312,"body":"So yeah, of course there's a point where that tops out, but I guess the other potential"},{"startTime":2602.086,"endTime":2613.312,"body":"risk of a high energy flux lifestyle, if not done properly."},{"startTime":2613.336,"endTime":2616.877,"body":"is increased fatigue, overtraining, things like that."},{"startTime":2616.877,"endTime":2625.68,"body":"So, I feel like this, you often hear people say that there is no overtraining, there's"},{"startTime":2616.877,"endTime":2625.68,"body":"just underfeeding."},{"startTime":2626.0,"endTime":2638.684,"body":"And I guess up to a point that it is true, if you look at these extreme endurance"},{"startTime":2626.0,"endTime":2638.684,"body":"athletes, they're training what, three to six plus hours a day."},{"startTime":2638.706,"endTime":2644.829,"body":"and eating an insane amount of sugar and other foods that wouldn't be considered"},{"startTime":2638.706,"endTime":2644.829,"body":"bodybuilding foods at all."},{"startTime":2646.335,"endTime":2647.796,"body":"And they're shredded."},{"startTime":2649.202,"endTime":2650.265,"body":"It depends."},{"startTime":2650.265,"endTime":2653.484,"body":"mean, I guess it's like looking at the marathon runner versus the sprinter piece."},{"startTime":2653.484,"endTime":2656.532,"body":"Like you wouldn't you still wouldn't want to be the marathon runner."},{"startTime":2657.134,"endTime":2662.003,"body":"Yeah, but I mean, like, OK, maybe shredded was a was a poor terminology and they're quite"},{"startTime":2657.134,"endTime":2662.003,"body":"lean."},{"startTime":2662.003,"endTime":2663.285,"body":"Let's put it that way."},{"startTime":2663.285,"endTime":2664.205,"body":"Yeah."},{"startTime":2664.808,"endTime":2665.748,"body":"Yeah, yeah."},{"startTime":2665.748,"endTime":2672.948,"body":"say they're, they're metabolically healthy, despite the fact that they're eating a ton of"},{"startTime":2665.748,"endTime":2672.948,"body":"calories and eating a ton of sugar to power the activity."},{"startTime":2672.948,"endTime":2682.868,"body":"So, so you have that one extreme where maybe high energy flux potentially begins to work"},{"startTime":2672.948,"endTime":2682.868,"body":"against you in that you're just having to put your body through so much caloric"},{"startTime":2682.868,"endTime":2690.788,"body":"consumption that there's gotta be downstream effects on digestion, on, processing and"},{"startTime":2682.868,"endTime":2690.788,"body":"things like that."},{"startTime":2691.332,"endTime":2693.994,"body":"But I do think that point is really high."},{"startTime":2694.175,"endTime":2701.72,"body":"And so one thing that 75 Hard does quite well is it almost creates this high energy flux"},{"startTime":2694.175,"endTime":2701.72,"body":"lifestyle."},{"startTime":2701.88,"endTime":2707.324,"body":"And yeah, where do you sit on that idea?"},{"startTime":2707.324,"endTime":2709.866,"body":"I know that you personally are not a huge mover."},{"startTime":2709.866,"endTime":2711.227,"body":"Like you don't do a lot of steps."},{"startTime":2711.227,"endTime":2715.29,"body":"You have your cardio, you have your weights, and you eat really, really clean."},{"startTime":2715.511,"endTime":2717.612,"body":"Is that the approach that you tend?"},{"startTime":2717.654,"endTime":2719.266,"body":"to foster for your clients?"},{"startTime":2719.266,"endTime":2722.75,"body":"Do you have some that are more on like a high energy flux lifestyle?"},{"startTime":2723.289,"endTime":2726.071,"body":"Honestly, it depends on on the lifestyle, right?"},{"startTime":2726.071,"endTime":2730.775,"body":"Like my clients that have dogs, they're easily doing 13,000 steps per day."},{"startTime":2730.775,"endTime":2742.915,"body":"And like there's some that I have to like have them actually reduce it because they we"},{"startTime":2730.775,"endTime":2742.915,"body":"can't get enough food in, you know, so so I mean, I do, especially if we're talking like"},{"startTime":2742.915,"endTime":2746.328,"body":"fat loss, bodyweight management, like walking is just wonderful."},{"startTime":2746.328,"endTime":2747.298,"body":"It's wonderful."},{"startTime":2747.298,"endTime":2748.609,"body":"It's low effort."},{"startTime":2748.609,"endTime":2755.732,"body":"Go with a friend, you and your significant other, take an evening walk post dinner and"},{"startTime":2748.609,"endTime":2755.732,"body":"talk about your lives and your goal, whatever you want to do."},{"startTime":2755.732,"endTime":2765.675,"body":"Like it's such a wonderful low effort addition that is very, very positively favorable or"},{"startTime":2755.732,"endTime":2765.675,"body":"has very positive and favorable outcomes."},{"startTime":2766.256,"endTime":2769.737,"body":"But it really depends on someone's time schedule, really."},{"startTime":2770.774,"endTime":2771.784,"body":"Yeah, yeah."},{"startTime":2771.784,"endTime":2774.555,"body":"I feel like I live an extremely high energy flux lifestyle."},{"startTime":2774.555,"endTime":2778.846,"body":"We were talking about this on Dave McConney's podcast a few days ago."},{"startTime":2779.026,"endTime":2784.508,"body":"And so it just got me thinking about this as far as you know, habit formation goes with"},{"startTime":2779.026,"endTime":2784.508,"body":"people."},{"startTime":2784.508,"endTime":2793.03,"body":"And one of the things we also touched on on Dave's podcast is this idea of the"},{"startTime":2784.508,"endTime":2793.03,"body":"post-Prandial window and exercising in that window."},{"startTime":2793.664,"endTime":2800.932,"body":"I think, you know, as it comes to these New Year's resolutions or these making change"},{"startTime":2793.664,"endTime":2800.932,"body":"happen ideas,"},{"startTime":2801.866,"endTime":2810.221,"body":"that I don't know, I'm personally just such a big fan of the post meal movement in some"},{"startTime":2801.866,"endTime":2810.221,"body":"capacity."},{"startTime":2810.221,"endTime":2822.119,"body":"And so I went and gathered just really quickly before this episode, three studies that"},{"startTime":2810.221,"endTime":2822.119,"body":"just talk about some of the post-perennial response that occurs there from movement after"},{"startTime":2822.119,"endTime":2823.42,"body":"consumption of food."},{"startTime":2823.42,"endTime":2826.956,"body":"So we have Borer 2018."},{"startTime":2826.956,"endTime":2840.956,"body":"This was a study primarily in type 2 diabetics, so not as applicable to the general"},{"startTime":2826.956,"endTime":2840.956,"body":"population of healthy people, but they did find that doing aerobic exercise decreased"},{"startTime":2840.956,"endTime":2848.556,"body":"short-term glucose area under the curve by up to 26.6 % in some of the subjects."},{"startTime":2849.436,"endTime":2856.224,"body":"Bellini in 2024 found that 20 to 30 minutes of aerobic exercise post-Prandial"},{"startTime":2856.224,"endTime":2862.546,"body":"had significant impact on glucose control more so than doing a HIIT workout pre-meal."},{"startTime":2862.546,"endTime":2873.51,"body":"So that would be like, instead of going and doing sprints before a big meal, you were"},{"startTime":2862.546,"endTime":2873.51,"body":"better off doing a steady state aerobic exercise or I guess HIIT as well, but some type of"},{"startTime":2873.51,"endTime":2875.59,"body":"workout post meal."},{"startTime":2875.991,"endTime":2880.144,"body":"And then the third one, Angeroff, 2023."},{"startTime":2880.288,"endTime":2889.072,"body":"found that a post meal walk within 15 minutes after the meal had significantly more impact"},{"startTime":2880.288,"endTime":2889.072,"body":"on glucose than pre meal exercise as well."},{"startTime":2889.072,"endTime":2895.854,"body":"So I just, I think that that's interesting because studies in the past have shown that it"},{"startTime":2889.072,"endTime":2895.854,"body":"didn't matter."},{"startTime":2895.854,"endTime":2899.936,"body":"Like you can exercise before, you can exercise after just as long as you're exercising."},{"startTime":2900.696,"endTime":2905.658,"body":"And then the relevance of glucose control as well."},{"startTime":2905.658,"endTime":2910.028,"body":"So the last two studies I referenced brought a healthy population where the first one was"},{"startTime":2905.658,"endTime":2910.028,"body":"on diabetics."},{"startTime":2910.028,"endTime":2912.708,"body":"Um, but it's, like, how much does it matter?"},{"startTime":2912.708,"endTime":2914.648,"body":"This is one of the things we were talking about on Dave's podcast."},{"startTime":2914.648,"endTime":2921.948,"body":"Like, does it matter if we see a glucose spike up to 140, 160, 180, as long as it comes"},{"startTime":2914.648,"endTime":2921.948,"body":"back down and you're a healthy individual?"},{"startTime":2921.948,"endTime":2923.088,"body":"We don't really know."},{"startTime":2923.088,"endTime":2927.188,"body":"Peter Attia would say that it is that you do want to avoid any spikes."},{"startTime":2927.188,"endTime":2929.768,"body":"I think his number is 140, like anything above 140."},{"startTime":2929.768,"endTime":2932.368,"body":"He was like, you should just never see that number."},{"startTime":2932.748,"endTime":2936.288,"body":"Um, I'm not sure how much, how, how, where I fall on that."},{"startTime":2936.288,"endTime":2939.222,"body":"Like I, I would imagine that."},{"startTime":2939.222,"endTime":2947.054,"body":"that having tons of spikes is probably not good for you, but I would also imagine that"},{"startTime":2939.222,"endTime":2947.054,"body":"your body can probably handle it if you're a metabolically healthy individual."},{"startTime":2947.194,"endTime":2955.997,"body":"So we're getting a bit away from this New Year's resolutions and making change happen"},{"startTime":2947.194,"endTime":2955.997,"body":"idea, but the reason I wanted to kind of loop this part in and bring it through is that"},{"startTime":2955.997,"endTime":2966.08,"body":"the habit formation of some type of movement after a meal, personally, I have found"},{"startTime":2955.997,"endTime":2966.08,"body":"extremely beneficial for the process of digestion."},{"startTime":2966.2,"endTime":2967.328,"body":"These studies,"},{"startTime":2967.328,"endTime":2972.39,"body":"seem to show that it helps with the glucose response, which at a minimum isn't going to be"},{"startTime":2967.328,"endTime":2972.39,"body":"negative."},{"startTime":2972.39,"endTime":2979.493,"body":"Like, like if you could choose between having a glucose spike or not having a glucose"},{"startTime":2972.39,"endTime":2979.493,"body":"spike, I think you would still choose not having the glucose spike."},{"startTime":2980.934,"endTime":2983.435,"body":"and so yeah, I don't know."},{"startTime":2983.435,"endTime":2984.976,"body":"any, any thoughts on that?"},{"startTime":2985.771,"endTime":2987.613,"body":"Yeah, I mean, it's a wonderful thing."},{"startTime":2987.613,"endTime":2993.888,"body":"Like if it fits into your lifestyle, your work schedule, your family schedule, like I"},{"startTime":2987.613,"endTime":2993.888,"body":"think it's wonderful."},{"startTime":2993.888,"endTime":3001.154,"body":"Like one of the things that I did when I was still working my nine to five is immediately"},{"startTime":2993.888,"endTime":3001.154,"body":"after lunch, I would go take like a 30 minute walk around downtown."},{"startTime":3001.154,"endTime":3001.864,"body":"And I loved it."},{"startTime":3001.864,"endTime":3006.077,"body":"It was I mean, of course, it was my favorite part of the workday because I wasn't actually"},{"startTime":3001.864,"endTime":3006.077,"body":"working."},{"startTime":3006.077,"endTime":3013.063,"body":"I was like listening to podcasts and I was that's when I was like consuming all my"},{"startTime":3006.077,"endTime":3013.063,"body":"nutrition stuff because I was planning my exit and, you know, planning to build my"},{"startTime":3013.063,"endTime":3013.413,"body":"business."},{"startTime":3013.413,"endTime":3015.825,"body":"Of course, I was like super looking forward to it."},{"startTime":3016.622,"endTime":3017.252,"body":"but it helps."},{"startTime":3017.252,"endTime":3019.923,"body":"mean, the digestion side of it is, is wonderful."},{"startTime":3019.923,"endTime":3031.484,"body":"And if you've noticed, and this is contextually specific, I find like when we're dieting,"},{"startTime":3019.923,"endTime":3031.484,"body":"we're much more glucose and insulin sensitive because there's much less of it available in"},{"startTime":3031.484,"endTime":3032.114,"body":"our diet."},{"startTime":3032.114,"endTime":3032.775,"body":"Right."},{"startTime":3032.775,"endTime":3038.44,"body":"But like now I'm, you know, super deep into bulking or gaining."},{"startTime":3038.44,"endTime":3043.614,"body":"I, I get sleepy after meals and it's a simple way to get around that as me."},{"startTime":3043.614,"endTime":3045.195,"body":"Like once I, and"},{"startTime":3045.195,"endTime":3049.488,"body":"I'm lazy and I don't want to go outside because it's so fucking hot and humid here."},{"startTime":3049.488,"endTime":3059.433,"body":"I'll just do laps inside the living room and I'll like listen to something for like 15"},{"startTime":3049.488,"endTime":3059.433,"body":"minutes and just do laps and it helps me avoid that like sleepiness kind of slump on the"},{"startTime":3059.433,"endTime":3060.374,"body":"back end of it."},{"startTime":3060.374,"endTime":3062.775,"body":"So I mean I am a big fan of it."},{"startTime":3062.775,"endTime":3066.22,"body":"I think it's pretty undeniable in its efficacy at this point."},{"startTime":3066.22,"endTime":3066.821,"body":"Yeah."},{"startTime":3066.821,"endTime":3073.994,"body":"Does that, that reminiscent of the days in Columbia during COVID where you weren't allowed"},{"startTime":3066.821,"endTime":3073.994,"body":"to leave the house doing house slaps?"},{"startTime":3073.994,"endTime":3076.256,"body":"No, this one's much more chill."},{"startTime":3076.256,"endTime":3077.258,"body":"It's bigger."},{"startTime":3077.258,"endTime":3078.626,"body":"It's a simple loop."},{"startTime":3078.626,"endTime":3083.54,"body":"You're not in and out of the it's now much much more favorable this one here."},{"startTime":3083.54,"endTime":3084.821,"body":"Yeah, yeah."},{"startTime":3084.821,"endTime":3092.424,"body":"But I, so I do think just to wrap up that topic on the post meal walks or exercise in"},{"startTime":3084.821,"endTime":3092.424,"body":"general, I just think that's part of the process of habit formation."},{"startTime":3092.424,"endTime":3101.257,"body":"And it's something that, you know, if, if like, obviously, if you're working a corporate"},{"startTime":3092.424,"endTime":3101.257,"body":"job, you can't just get up after every time you eat and go walk for 10 or 15 minutes, a"},{"startTime":3101.257,"endTime":3102.908,"body":"lunch, a post lunch walk."},{"startTime":3102.908,"endTime":3103.248,"body":"Sure."},{"startTime":3103.248,"endTime":3104.549,"body":"You probably have an hour for lunch."},{"startTime":3104.549,"endTime":3108.35,"body":"You eat for 20 minutes, you walk for 30, whatever that totally works."},{"startTime":3109.131,"endTime":3112.246,"body":"But as far as habit formation, like that is one of those habits that"},{"startTime":3112.246,"endTime":3120.577,"body":"that is great because it helps with digestion, helps with glucose control, and it just"},{"startTime":3112.246,"endTime":3120.577,"body":"gets you extra movement and steps throughout the day, which cumulatively add up to you"},{"startTime":3120.577,"endTime":3124.612,"body":"being, to living a higher energy flux lifestyle."},{"startTime":3125.005,"endTime":3126.341,"body":"100 %"},{"startTime":3127.657,"endTime":3128.588,"body":"Where do you want to go from here?"},{"startTime":3128.588,"endTime":3131.551,"body":"I don't have anything else specifically that I want to touch on."},{"startTime":3131.617,"endTime":3138.859,"body":"The two that I wanted to touch on that I find very, pertinent are changing how you"},{"startTime":3131.617,"endTime":3138.859,"body":"socialize, because that's one of the biggest ones."},{"startTime":3140.039,"endTime":3147.341,"body":"in our, let's just call it the United States, very, we socialize around alcohol and lower"},{"startTime":3140.039,"endTime":3147.341,"body":"quality food."},{"startTime":3147.341,"endTime":3148.962,"body":"Let's call it for what it is, right?"},{"startTime":3148.962,"endTime":3151.429,"body":"And that's something that so many people run into."},{"startTime":3151.429,"endTime":3154.063,"body":"So that's one thing I wanted to dive into a little bit."},{"startTime":3154.063,"endTime":3161.845,"body":"And then when you make these resolutions or goals around how you're going to change,"},{"startTime":3154.063,"endTime":3161.845,"body":"bringing this or"},{"startTime":3161.845,"endTime":3166.677,"body":"being this new version of yourself for the first time around friends and family."},{"startTime":3166.677,"endTime":3170.127,"body":"That is one that I talk with a lot of clients about."},{"startTime":3170.588,"endTime":3175.529,"body":"And I vividly remember doing things as I've transitioned."},{"startTime":3175.529,"endTime":3184.992,"body":"So I think ultimately the social one is very, very important because everyone's social"},{"startTime":3175.529,"endTime":3184.992,"body":"circle is a little bit different."},{"startTime":3185.233,"endTime":3187.113,"body":"But things that I have had."},{"startTime":3188.063,"endTime":3193.856,"body":"success with with clients is instead of doing date night out cooking for the significant"},{"startTime":3188.063,"endTime":3193.856,"body":"other."},{"startTime":3193.856,"endTime":3199.74,"body":"So like let's say I'm working with male, you know, X and him and his wife would typically"},{"startTime":3193.856,"endTime":3199.74,"body":"go out."},{"startTime":3199.74,"endTime":3205.863,"body":"I'm going to have him start like cooking and just having the conversation with them."},{"startTime":3205.863,"endTime":3206.783,"body":"Right."},{"startTime":3206.823,"endTime":3209.865,"body":"Hey, I'm doing this diet thing."},{"startTime":3209.865,"endTime":3213.667,"body":"When we go out to eat, the calories are significantly higher."},{"startTime":3213.667,"endTime":3215.528,"body":"It is impeding my progress."},{"startTime":3215.528,"endTime":3217.079,"body":"This is important to me."},{"startTime":3217.079,"endTime":3220.37,"body":"That's always very, very good to say this is important to me."},{"startTime":3220.51,"endTime":3223.871,"body":"How about for the next 12 weeks?"},{"startTime":3224.111,"endTime":3229.403,"body":"I cook us dinner on Friday night so that I can control my caloric intake."},{"startTime":3229.403,"endTime":3233.654,"body":"I can have success with this and we can still sit down and spend the time together, right?"},{"startTime":3233.654,"endTime":3240.776,"body":"Prevent or not prevent, provide alternative options that check the box, the check, the"},{"startTime":3233.654,"endTime":3240.776,"body":"necessary boxes, right?"},{"startTime":3240.776,"endTime":3242.567,"body":"So that one I find is really big."},{"startTime":3242.567,"endTime":3244.197,"body":"And then with socializing."},{"startTime":3244.395,"endTime":3249.867,"body":"Let's say you have a social group and whatever like one that's really common right now is"},{"startTime":3244.395,"endTime":3249.867,"body":"like a dry January."},{"startTime":3249.867,"endTime":3258.111,"body":"Share your goals with your social circle, your friends, and don't say, I can't drink"},{"startTime":3249.867,"endTime":3258.111,"body":"anymore."},{"startTime":3258.111,"endTime":3258.401,"body":"Right."},{"startTime":3258.401,"endTime":3260.271,"body":"Because you're framing it negatively."},{"startTime":3260.271,"endTime":3262.572,"body":"You are going to get a negative response."},{"startTime":3262.572,"endTime":3265.674,"body":"You frame it as I have this important goal."},{"startTime":3265.674,"endTime":3267.014,"body":"I have hired a coach."},{"startTime":3267.014,"endTime":3268.865,"body":"I'm spending good money on it."},{"startTime":3268.865,"endTime":3270.826,"body":"I'm taking it very, very seriously."},{"startTime":3270.826,"endTime":3273.597,"body":"And I have this very ambitious goal."},{"startTime":3273.637,"endTime":3274.507,"body":"So"},{"startTime":3274.669,"endTime":3281.389,"body":"for the next four, eight, 12, 16 weeks, I'm not drinking at all."},{"startTime":3281.389,"endTime":3283.269,"body":"Here are my reasons why."},{"startTime":3283.269,"endTime":3293.249,"body":"Now everyone knows, and it would be very unrealistic of your friends to say, that's"},{"startTime":3283.269,"endTime":3293.249,"body":"fucking stupid, you're a moron, don't have goals, let's drink instead, right?"},{"startTime":3293.249,"endTime":3294.709,"body":"No one's gonna say that."},{"startTime":3294.709,"endTime":3299.685,"body":"So it's all in how you phrase it, is the how you receive a response on"},{"startTime":3300.586,"endTime":3303.437,"body":"Yeah, I mean, that's so relatable."},{"startTime":3303.437,"endTime":3312.359,"body":"And I actually think there's been a shift in the way that men relate to each other over"},{"startTime":3303.437,"endTime":3312.359,"body":"the last five or 10 years."},{"startTime":3313.68,"endTime":3330.284,"body":"It seems like that machoism of the prior generation, say that of our parents, has been a"},{"startTime":3313.68,"endTime":3330.284,"body":"bit mediated or mitigated rather in these future generations with our generation."},{"startTime":3330.336,"endTime":3337.8,"body":"I know with my friend group here in Boulder, we have guys night every three or four weeks."},{"startTime":3337.8,"endTime":3349.276,"body":"And usually we meet somewhere where drinking would be a prominent feature, whether it's a"},{"startTime":3337.8,"endTime":3349.276,"body":"bar or we have like cards night, where we go bowling or any of those really like people"},{"startTime":3349.276,"endTime":3350.687,"body":"are going to be drinking for the most part."},{"startTime":3350.687,"endTime":3356.33,"body":"But it's interesting because we have this group of maybe 10 or 12 of us."},{"startTime":3356.59,"endTime":3360.072,"body":"And at any given guys night,"},{"startTime":3360.236,"endTime":3362.516,"body":"half the guys might not be drinking."},{"startTime":3362.617,"endTime":3364.637,"body":"And it's just nobody even thinks about it."},{"startTime":3364.637,"endTime":3368.498,"body":"It's like somebody might have a non-alcoholic beer and they're totally cool with that."},{"startTime":3368.498,"endTime":3372.439,"body":"Someone else might just be like smoking weed and that's totally cool for them."},{"startTime":3373.84,"endTime":3375.2,"body":"Usually that's me."},{"startTime":3375.36,"endTime":3382.142,"body":"But like honestly, it's so non-judgmental and people are extremely supportive."},{"startTime":3382.462,"endTime":3388.3,"body":"Like even when I last January, when I decided to stop doing weed for 33 days,"},{"startTime":3388.3,"endTime":3396.94,"body":"We had our guys nights and I remember the very first one talking with them and they were"},{"startTime":3388.3,"endTime":3396.94,"body":"super engaged talking to me about like what I was going through, how it felt, how hard"},{"startTime":3396.94,"endTime":3399.54,"body":"it's been like a blah, blah, blah, all of that stuff."},{"startTime":3399.54,"endTime":3404.92,"body":"And then the last guy's night we had was maybe toward the very end, like day 30 or"},{"startTime":3399.54,"endTime":3404.92,"body":"something like that."},{"startTime":3404.92,"endTime":3406.44,"body":"And they were all very interested."},{"startTime":3406.44,"endTime":3411.76,"body":"They wanted to follow up and see how the prior three weeks had been and what's my plan"},{"startTime":3406.44,"endTime":3411.76,"body":"going forward and all of these things."},{"startTime":3411.76,"endTime":3415.5,"body":"And so I feel very lucky in a sense that I have this guy group."},{"startTime":3415.5,"endTime":3420.176,"body":"But I also don't think that this is necessarily specific only to my guy group."},{"startTime":3420.176,"endTime":3431.89,"body":"And I see this kind of this messaging and this way of relating to each other more"},{"startTime":3420.176,"endTime":3431.89,"body":"consistent across guys in their 30s and 40s in general."},{"startTime":3432.329,"endTime":3437.802,"body":"Yeah, I think it might be like a cultural kind of change thing, you know, or a"},{"startTime":3432.329,"endTime":3437.802,"body":"generational sort of thing."},{"startTime":3437.802,"endTime":3449.398,"body":"Like, for example, one thing I know is like with our generation, fathers are much more"},{"startTime":3437.802,"endTime":3449.398,"body":"involved with like the children than in the generation before, you know, so I potentially"},{"startTime":3449.398,"endTime":3454.441,"body":"it is just like a generational thing, but I do think it's for the better, hopefully."},{"startTime":3454.496,"endTime":3455.756,"body":"Yeah, yeah."},{"startTime":3455.756,"endTime":3459.147,"body":"And then I think another piece is just important to touch on."},{"startTime":3459.147,"endTime":3468.35,"body":"For me, it seems like second nature and I know for you too, but if you go out to eat and"},{"startTime":3459.147,"endTime":3468.35,"body":"you're in this social circle with your guys and we're at this bar and they're known for"},{"startTime":3468.35,"endTime":3475.462,"body":"their cheeseburgers and fries or something like that, like sometimes, yeah, maybe I'll get"},{"startTime":3468.35,"endTime":3475.462,"body":"the cheeseburger and the fries and then that's all good."},{"startTime":3475.462,"endTime":3483.956,"body":"And I accept that it is what it is, but being able to have the ability to assess the menu."},{"startTime":3483.956,"endTime":3490.958,"body":"and then modify as needed to get yourself something that more aligns with your goals is"},{"startTime":3483.956,"endTime":3490.958,"body":"also totally reasonable."},{"startTime":3490.958,"endTime":3499.771,"body":"And so there've been a number of times where we've been out at say the same place and"},{"startTime":3490.958,"endTime":3499.771,"body":"instead of getting the large burger with fries and a beer, I'm like, hey, can I get the"},{"startTime":3499.771,"endTime":3507.583,"body":"grilled chicken sandwich, you know, take that sauce off, put it on a lettuce wrap if"},{"startTime":3499.771,"endTime":3507.583,"body":"that's what I'm doing at that point."},{"startTime":3507.583,"endTime":3511.584,"body":"And then maybe it's like a side of fruit and veggies instead of fries."},{"startTime":3511.946,"endTime":3521.001,"body":"And so there are a number of ways where you can still go out and be social and have those"},{"startTime":3511.946,"endTime":3521.001,"body":"experiences that are extremely valuable in our life, because connecting with people is"},{"startTime":3521.001,"endTime":3522.162,"body":"hugely important."},{"startTime":3522.162,"endTime":3530.567,"body":"And that's why a lot of people go out and do the things like drink the beer and have the"},{"startTime":3522.162,"endTime":3530.567,"body":"burger is because they feel like that's what's necessary to be part of that social circle."},{"startTime":3530.567,"endTime":3535.95,"body":"But the social circle itself, having those relationships isn't dependent on the food."},{"startTime":3535.95,"endTime":3539.342,"body":"It's about your presence being there and being engaged in the conversation."},{"startTime":3539.342,"endTime":3539.99,"body":"And so"},{"startTime":3539.99,"endTime":3542.781,"body":"Being able to kind of see it from that perspective would be helpful."},{"startTime":3543.201,"endTime":3544.062,"body":"Bingo."},{"startTime":3544.062,"endTime":3545.702,"body":"Such a good way to put it."},{"startTime":3545.883,"endTime":3554.287,"body":"I know we're short on time here, so the final thing that I'd to wrap up with is the being"},{"startTime":3545.883,"endTime":3554.287,"body":"the new version of yourself around your friends and family."},{"startTime":3554.287,"endTime":3556.128,"body":"And I find that."},{"startTime":3557.289,"endTime":3564.063,"body":"The friends are typically more receptive and respective, typically because there is a"},{"startTime":3557.289,"endTime":3564.063,"body":"chosen dynamic."},{"startTime":3564.063,"endTime":3565.144,"body":"Your friends are chosen."},{"startTime":3565.144,"endTime":3568.355,"body":"Your family is like provided to you, right?"},{"startTime":3568.456,"endTime":3571.277,"body":"And in many cases you might be at whatever it is."},{"startTime":3571.277,"endTime":3577.057,"body":"you know, the holidays that we just came through, birthday party, and there's like, let's"},{"startTime":3571.277,"endTime":3577.057,"body":"say there's some aunt that you don't even particularly care for."},{"startTime":3577.057,"endTime":3578.917,"body":"And she's all like, why are you in that?"},{"startTime":3578.917,"endTime":3580.677,"body":"Why can't you just hang out with the family?"},{"startTime":3580.677,"endTime":3581.517,"body":"That sort of thing."},{"startTime":3581.517,"endTime":3587.197,"body":"Like you haven't chosen her and in no universe would you choose her."},{"startTime":3587.197,"endTime":3588.697,"body":"She's provided to you."},{"startTime":3588.697,"endTime":3589.757,"body":"You know what I mean?"},{"startTime":3589.757,"endTime":3600.617,"body":"And it's one of the times where I always say like the people that are criticizing you or"},{"startTime":3589.757,"endTime":3600.617,"body":"making fun of your choices or whatever asks, ask yourself, do they have things that I"},{"startTime":3600.617,"endTime":3601.173,"body":"want?"},{"startTime":3601.173,"endTime":3612.202,"body":"If the answer is yes, you know, if they're like shredded and you know, have the body want"},{"startTime":3601.173,"endTime":3612.202,"body":"like, okay, maybe they have some potentially helpful input, but if they're, you know, ex"},{"startTime":3612.202,"endTime":3622.721,"body":"overweight, unhealthy on a shit ton of medication, miserable in their life, like do not"},{"startTime":3612.202,"endTime":3622.721,"body":"let their criticisms steer you from the things that you know are going to be better for"},{"startTime":3622.721,"endTime":3623.502,"body":"you, right?"},{"startTime":3623.502,"endTime":3629.857,"body":"So that's one that people really struggle with around the family dynamic, especially like"},{"startTime":3623.502,"endTime":3629.857,"body":"I've."},{"startTime":3629.857,"endTime":3637.56,"body":"had clients who have, unfortunately, like parents who are incredibly unsupportive and"},{"startTime":3629.857,"endTime":3637.56,"body":"critical and that sort of thing."},{"startTime":3638.041,"endTime":3643.583,"body":"And another thing is you do not have to go."},{"startTime":3643.583,"endTime":3646.364,"body":"We're all adults, that's the beauty of choice."},{"startTime":3647.345,"endTime":3649.906,"body":"You do not have to go also."},{"startTime":3649.906,"endTime":3654.167,"body":"So it's a very challenging one when you're doing it for the first time."},{"startTime":3654.337,"endTime":3657.889,"body":"I remember, especially like me, like I quit, I think I missed it."},{"startTime":3657.889,"endTime":3660.411,"body":"I think I missed my five year anniversary of not drinking."},{"startTime":3660.411,"endTime":3662.012,"body":"I think it was like two days ago."},{"startTime":3662.973,"endTime":3663.724,"body":"So I did that."},{"startTime":3663.724,"endTime":3664.574,"body":"Yeah."},{"startTime":3664.674,"endTime":3669.948,"body":"But like when I stopped and then I would see my friends who I would literally get blackout"},{"startTime":3664.674,"endTime":3669.948,"body":"drunk with all the time."},{"startTime":3669.948,"endTime":3670.409,"body":"Like what?"},{"startTime":3670.409,"endTime":3671.364,"body":"You don't drink anymore."},{"startTime":3671.364,"endTime":3673.761,"body":"And I'm like, no, I guess I don't."},{"startTime":3673.761,"endTime":3676.403,"body":"You know, and just just state it."},{"startTime":3676.403,"endTime":3677.224,"body":"And it is what it is."},{"startTime":3677.224,"endTime":3677.404,"body":"Right."},{"startTime":3677.404,"endTime":3681.948,"body":"And my friends, even like my party friends and stuff from PB, like they're still my"},{"startTime":3677.404,"endTime":3681.948,"body":"friends."},{"startTime":3681.948,"endTime":3683.389,"body":"They're still coming to the wedding."},{"startTime":3683.389,"endTime":3684.179,"body":"Right."},{"startTime":3684.235,"endTime":3685.726,"body":"I'm not drinking at the wedding."},{"startTime":3685.726,"endTime":3689.378,"body":"It's going to be perfectly fine in because they respect me for who I am."},{"startTime":3689.378,"endTime":3691.55,"body":"And that's like what is most important."},{"startTime":3691.55,"endTime":3698.154,"body":"So there's always going to be that that abrasive first time of being a new version of you."},{"startTime":3698.154,"endTime":3709.641,"body":"But if it's important to you, which is again, coming back to having goals that have enough"},{"startTime":3698.154,"endTime":3709.641,"body":"of an inherent importance and just being honest and open about them is the best way to"},{"startTime":3709.641,"endTime":3710.621,"body":"approach it."},{"startTime":3710.934,"endTime":3713.087,"body":"Yeah, dude, I mean, that's a perfect way to wrap it up."},{"startTime":3713.087,"endTime":3714.125,"body":"I don't have anything to add."},{"startTime":3714.125,"endTime":3715.126,"body":"Well done."},{"startTime":3715.437,"endTime":3721.94,"body":"Cool, hopefully this is a nice little punchy and helpful E-Train Prosper for all of you in"},{"startTime":3715.437,"endTime":3721.94,"body":"the new year."},{"startTime":3721.94,"endTime":3732.125,"body":"As always guys, if you found it helpful, drop us a comment on YouTube or a subscription on"},{"startTime":3721.94,"endTime":3732.125,"body":"YouTube, a subscribe, a subscription, whatever, a follow, subscribe, yeah."},{"startTime":3732.445,"endTime":3733.705,"body":"There we go."},{"startTime":3734.066,"endTime":3741.309,"body":"And always if you have a question for Brian or I, you can DM us on Instagram please and we"},{"startTime":3734.066,"endTime":3741.309,"body":"will talk to you in two weeks."}]}