{"version":"1.0.0","segments":[{"startTime":25.053,"endTime":26.104,"body":"What is going on guys?"},{"startTime":26.104,"endTime":29.055,"body":"Happy Monday or Tuesday, depending on where you are listening from."},{"startTime":29.055,"endTime":35.879,"body":"This is episode 181 and we are talking cheat meals versus free meals."},{"startTime":35.879,"endTime":40.712,"body":"It has been quite some time since we have talked specifically about nutrition."},{"startTime":40.712,"endTime":47.086,"body":"So we figured we were due for an episode and this is something that I see personally as a"},{"startTime":40.712,"endTime":47.086,"body":"coach."},{"startTime":47.086,"endTime":48.997,"body":"Just a bit of a refresher out there."},{"startTime":48.997,"endTime":51.668,"body":"Like nutrition coaching is my primary career."},{"startTime":51.668,"endTime":53.117000000000004,"body":"That is how I make"},{"startTime":53.117000000000004,"endTime":60.051,"body":"the overwhelming majority of my money and where I spend the overwhelming majority of my"},{"startTime":53.117000000000004,"endTime":60.051,"body":"time each week, one-on-one coaching with people."},{"startTime":60.051,"endTime":68.917,"body":"So I have these conversations a lot and it's something that I see really sabotages people"},{"startTime":60.051,"endTime":68.917,"body":"very, very frequently."},{"startTime":68.917,"endTime":73.83,"body":"So I thought it would be a great episode topic for ETP."},{"startTime":74.00999999999999,"endTime":77.182,"body":"But before that, always, let's jump into some updates."},{"startTime":77.182,"endTime":78.973,"body":"Brian, can you kick us off, please?"},{"startTime":79.202,"endTime":80.844,"body":"Yeah, I'm excited about this episode."},{"startTime":80.844,"endTime":85.75800000000001,"body":"also agree we need some some new nutrition content on here and I think this is a great"},{"startTime":80.844,"endTime":85.75800000000001,"body":"idea."},{"startTime":85.75800000000001,"endTime":90.693,"body":"as you guys know, I love both free meals and cheat meals."},{"startTime":91.214,"endTime":94.496,"body":"I'm the perfect person to partner with Aaron on this one."},{"startTime":94.517,"endTime":96.879,"body":"Anyways, real quick updates from me."},{"startTime":97.54,"endTime":102.584,"body":"The life reflected podcast, which I mentioned last week is my other new podcast coming"},{"startTime":97.54,"endTime":102.584,"body":"out."},{"startTime":102.965,"endTime":103.685,"body":"I"},{"startTime":104.726,"endTime":107.669,"body":"just send it out to all of the platforms yesterday."},{"startTime":107.669,"endTime":109.951,"body":"Apparently it takes 48 or 72 hours."},{"startTime":109.951,"endTime":115.475,"body":"So by the time this episode comes out, it really should be out there for you guys."},{"startTime":117.598,"endTime":118.489,"body":"Yeah, that's all I got."},{"startTime":118.489,"endTime":118.889,"body":"I don't know."},{"startTime":118.889,"endTime":123.824,"body":"I'm still trying to figure out this new podcast thing and how to distribute it properly."},{"startTime":123.824,"endTime":125.925,"body":"So that's happening."},{"startTime":126.766,"endTime":128.548,"body":"Really, I don't have a lot to say."},{"startTime":128.548,"endTime":131.15,"body":"Other updates, we've had two days of..."},{"startTime":133.93,"endTime":136.03,"body":"I'm"},{"startTime":160.834,"endTime":161.965,"body":"What do you got going on, Aaron?"},{"startTime":161.965,"endTime":172.823,"body":"So for me, last week I had a bolly belly, which if anyone does not know, it's just a local"},{"startTime":161.965,"endTime":172.823,"body":"term for a bacterial infection of the intestine, which is quite common here."},{"startTime":172.823,"endTime":185.132,"body":"It's very, very unpleasant and threw a wrench in me getting my body weight back up to my"},{"startTime":172.823,"endTime":185.132,"body":"build levels, which I've been having a frustrating few months of, I get like one good"},{"startTime":185.132,"endTime":189.396,"body":"week, 10 good days, something bad happens, something blows everything up and I'm."},{"startTime":189.396,"endTime":197.07,"body":"Reduced again, so as of Saturday, I felt a lot better, could get food in, keep food in, my"},{"startTime":189.396,"endTime":197.07,"body":"body weight is now climbing back to where it was."},{"startTime":197.07,"endTime":200.762,"body":"I've had some productive training sessions in."},{"startTime":200.762,"endTime":214.628,"body":"Undefeated private has been a lot of fun, albeit we to get approved for like an increased"},{"startTime":200.762,"endTime":214.628,"body":"energy consumption, which has to go through like the government, which is taking..."},{"startTime":215.166,"endTime":216.616,"body":"a needlessly long time."},{"startTime":216.616,"endTime":222.538,"body":"So we are training up there with no air cons and it is spicy."},{"startTime":222.818,"endTime":224.859,"body":"And it's I don't know."},{"startTime":224.859,"endTime":230.85,"body":"I'm still like so caught in the joyous, you know, part of like having this this gym that"},{"startTime":224.859,"endTime":230.85,"body":"we've put together and stuff."},{"startTime":230.85,"endTime":232.321,"body":"But it's brutal."},{"startTime":232.321,"endTime":235.602,"body":"Like I sweat through literally sweat completely through two shirts today."},{"startTime":235.602,"endTime":240.583,"body":"And yesterday I sweat through my shoes like I didn't think that that was possible."},{"startTime":241.243,"endTime":242.064,"body":"And then I come home."},{"startTime":242.064,"endTime":243.154,"body":"I'm so dehydrated."},{"startTime":243.154,"endTime":243.808,"body":"I can't like"},{"startTime":243.808,"endTime":249.654,"body":"get hydrated again before I go to bed because I'm like literally losing has the leaders of"},{"startTime":243.808,"endTime":249.654,"body":"water up there."},{"startTime":249.654,"endTime":251.014,"body":"It is wild."},{"startTime":251.343,"endTime":259.629,"body":"So when I was in Costa Rica the last few times, you know, they have outdoor jungle gym"},{"startTime":251.343,"endTime":259.629,"body":"that's basically obviously no air con."},{"startTime":259.629,"endTime":261.62,"body":"It's just completely hot and humid."},{"startTime":261.62,"endTime":263.21299999999997,"body":"I would assume it's similar weather."},{"startTime":263.21299999999997,"endTime":268.06399999999996,"body":"It was, you know, 90 degrees and 90 % humidity or something crazy like that."},{"startTime":268.06399999999996,"endTime":269.273,"body":"And it was the same thing."},{"startTime":269.273,"endTime":273.648,"body":"I remember like feeling great in the beginning of the workout because you get warm so"},{"startTime":269.273,"endTime":273.648,"body":"easily."},{"startTime":273.648,"endTime":274.759,"body":"You know, you don't have to warm up."},{"startTime":274.759,"endTime":275.73,"body":"You're already lubricated."},{"startTime":275.73,"endTime":277.03,"body":"You're good to go."},{"startTime":277.071,"endTime":280.953,"body":"And by like 30 or 40 minutes in, I would be so depleted."},{"startTime":280.953,"endTime":283.899,"body":"that I would wonder how I was going to finish my workout."},{"startTime":283.899,"endTime":288.068,"body":"So it's like you have this very select period of time where you can work hard."},{"startTime":288.068,"endTime":293.077,"body":"And then once it becomes overwhelming, it's just, it's hard to get it back at that point."},{"startTime":293.46,"endTime":294.481,"body":"It's this humidity."},{"startTime":294.481,"endTime":298.313,"body":"I really think it is because we were talking about it's not that hot, right?"},{"startTime":298.313,"endTime":304.546,"body":"Like I don't feel that like I can't breathe it so hot, but like my body is just pouring"},{"startTime":298.313,"endTime":304.546,"body":"water out of everything."},{"startTime":304.546,"endTime":311.96,"body":"And then like when you're on these longer sets, like it's in your eyes and stuff and like"},{"startTime":304.546,"endTime":311.96,"body":"one of your eyes is closed and you're like, you know, finishing your final reps."},{"startTime":311.96,"endTime":315.673,"body":"It's so it's not ideal, but but just a temporary thing."},{"startTime":315.673,"endTime":319.055,"body":"Of course, with building a big project, there's all these unknown things."},{"startTime":319.055,"endTime":321.257,"body":"And this is just one of one of those there."},{"startTime":321.257,"endTime":328.662,"body":"But one thing that's been cool, I am running my latest No Man's Land 2 program that I"},{"startTime":321.257,"endTime":328.662,"body":"released a few weeks back."},{"startTime":328.662,"endTime":331.123,"body":"I haven't said anything about it on the podcast."},{"startTime":331.123,"endTime":337.127,"body":"Shockingly enough, we always joke that we're poor at marketing on the podcast, but that is"},{"startTime":331.123,"endTime":337.127,"body":"out."},{"startTime":337.127,"endTime":343.751,"body":"I had multiple, multiple people ask me about when a No Man's Land 2 would be done after"},{"startTime":337.127,"endTime":343.751,"body":"the first one."},{"startTime":343.751,"endTime":348.159,"body":"I didn't really have a plan to release a second one, but after the fourth person asked me,"},{"startTime":343.751,"endTime":348.159,"body":"I'm like,"},{"startTime":348.159,"endTime":350.32,"body":"So I will build one for you guys."},{"startTime":350.32,"endTime":351.33,"body":"So that is out."},{"startTime":351.33,"endTime":359.124,"body":"You can get that on my website at strakernutritionco.com and there's a menu link in the"},{"startTime":351.33,"endTime":359.124,"body":"main menu for training programs."},{"startTime":359.124,"endTime":361.795,"body":"So that's the first one."},{"startTime":361.875,"endTime":367.738,"body":"Second is my competition schedule has been chosen for this year, which I'm excited about."},{"startTime":367.738,"endTime":369.338,"body":"I'm very nervous."},{"startTime":369.859,"endTime":375.801,"body":"I feel like I'm putting a lot of pressure on myself because I only have a very limited"},{"startTime":369.859,"endTime":375.801,"body":"amount of time to do this."},{"startTime":376.205,"endTime":380.898,"body":"So I'm taking it very, very seriously, but I'm excited that dates are finally out."},{"startTime":380.898,"endTime":385.35,"body":"It took a while for all the different countries and stuff to release their show schedule."},{"startTime":385.35,"endTime":392.914,"body":"And because I am an American, but living over here in Indonesia, I basically follow the"},{"startTime":385.35,"endTime":392.914,"body":"rules of the Indonesian athletes."},{"startTime":392.914,"endTime":401.779,"body":"So there's like seven Southeast Asian countries which I have to complete my regional"},{"startTime":392.914,"endTime":401.779,"body":"qualification in."},{"startTime":401.779,"endTime":405.711,"body":"And then I can go to like the pro qualifier shows after that."},{"startTime":406.074,"endTime":408.181,"body":"So when's the first show scheduled for?"},{"startTime":408.939,"endTime":411.14,"body":"June 7th in Thailand."},{"startTime":411.14,"endTime":412.795,"body":"So that will be my regional."},{"startTime":412.932,"endTime":416.623,"body":"Okay, and where is your body weight now and where do think you want it to be?"},{"startTime":416.623,"endTime":418.348,"body":"Just kind of a general estimates."},{"startTime":418.348,"endTime":421.719,"body":"I was 228.5 this morning."},{"startTime":422.7,"endTime":426.541,"body":"I will start prep at the end of March."},{"startTime":426.701,"endTime":434.785,"body":"coach said we will do a 16 week prep, but the 16 weeks will be from the pro qualifier."},{"startTime":434.785,"endTime":438.146,"body":"So I'm not going to come in at like peak shape for the regional."},{"startTime":438.146,"endTime":439.967,"body":"The regional just kind of like a check the box."},{"startTime":439.967,"endTime":442.287,"body":"It's a prerequisite you have to do."},{"startTime":442.368,"endTime":446.529,"body":"I get some stage presence, hopefully get some of my jitters out, that sort of thing."},{"startTime":446.529,"endTime":447.77,"body":"But I will be..."},{"startTime":448.39,"endTime":453.093,"body":"I think that that will only be like week 10 of 16 or something like that, or maybe even"},{"startTime":448.39,"endTime":453.093,"body":"week nine."},{"startTime":453.093,"endTime":459.718,"body":"So I'll probably not, I won't be in like the best shape or, you know, as conditioned as I"},{"startTime":453.093,"endTime":459.718,"body":"could be."},{"startTime":461.359,"endTime":463.28,"body":"But yeah, where will body weight be?"},{"startTime":463.28,"endTime":464.921,"body":"I honestly have no idea."},{"startTime":465.102,"endTime":467.123,"body":"I'm not even going to predict."},{"startTime":467.17,"endTime":469.355,"body":"I have no idea."},{"startTime":469.355,"endTime":477.23,"body":"I would hope at least like 215, 212, something like that, but we'll really wait and see."},{"startTime":477.331,"endTime":481.374,"body":"Yeah, so is that end of July then or mid to end of July?"},{"startTime":481.942,"endTime":497.583,"body":"My first pro qualifier will be Taiwan and that's mid-July and then I will do another one"},{"startTime":481.942,"endTime":497.583,"body":"in Hong Kong September 6th which is cutting it mighty close to the wedding but that's just"},{"startTime":497.583,"endTime":500.256,"body":"where the shows are and when the dates fall."},{"startTime":500.543,"endTime":500.863,"body":"Sweet."},{"startTime":500.863,"endTime":506.419,"body":"That's super exciting, How's your, sorry, real quick."},{"startTime":506.419,"endTime":516.36,"body":"How, how posing I assume is one of the big things that's kind of on the back of your mind"},{"startTime":506.419,"endTime":516.36,"body":"that maybe you're not like super excited about, you know, having to practice and perfect."},{"startTime":516.36,"endTime":519.884,"body":"So like, is, what is, what is your current sentiment around posing?"},{"startTime":519.884,"endTime":521.2339999999999,"body":"How much time are you spending on it?"},{"startTime":521.2339999999999,"endTime":522.937,"body":"Do you plan on ramping that up?"},{"startTime":523.0319999999999,"endTime":525.544,"body":"It needs to ramp up immediately."},{"startTime":525.604,"endTime":527.105,"body":"I bought a."},{"startTime":527.6859999999999,"endTime":531.9490000000001,"body":"Like a opposing course sort of thing by this lady in the UK."},{"startTime":532.21,"endTime":535.512,"body":"It's actually very, very good, very, very helpful."},{"startTime":535.6120000000001,"endTime":543.838,"body":"I need to put dedicated time on my calendar for that and then I have I purchased a package"},{"startTime":535.6120000000001,"endTime":543.838,"body":"with a immense physique pro here."},{"startTime":544.62,"endTime":548.232,"body":"And I have two more sessions with him, which I will schedule soon."},{"startTime":548.232,"endTime":550.924,"body":"Just I just have to like get up to a sufficiency."},{"startTime":551.285,"endTime":552.806,"body":"Stamp standpoint."},{"startTime":552.806,"endTime":555.646,"body":"to where then like I feel confident enough."},{"startTime":556.626,"endTime":564.266,"body":"But yeah, it is definitely the largest thing that I need to work on."},{"startTime":564.266,"endTime":566.346,"body":"And I just keep making like excuses, right?"},{"startTime":566.346,"endTime":572.526,"body":"I've always would tell myself like, Oh, when I have this physique, then I'll like feel"},{"startTime":566.346,"endTime":572.526,"body":"comfortable with my shirt off, you know, that sort of thing."},{"startTime":572.526,"endTime":581.976,"body":"But it never comes like I feel just as uncomfortable taking my shirt off and posing in"},{"startTime":572.526,"endTime":581.976,"body":"like a posing room as I would have when I was like 185 pounds."},{"startTime":581.976,"endTime":584.811,"body":"Like it has not improved at all."},{"startTime":584.811,"endTime":589.408,"body":"Even though I told myself all these little stories that it would, it hasn't like at all."},{"startTime":589.665,"endTime":592.496,"body":"That was certainly the biggest deterrent to me wanting to do it."},{"startTime":592.496,"endTime":603.054,"body":"I remember when I was going through that period of considering doing a show and I went up"},{"startTime":592.496,"endTime":603.054,"body":"to meet with Nunez and Miner and we were doing the whole posing thing and I realized just"},{"startTime":603.054,"endTime":604.914,"body":"how bad I was at it."},{"startTime":605.155,"endTime":607.266,"body":"And I was like, man, I have so far to go."},{"startTime":607.266,"endTime":613.961,"body":"I just don't have the mental bandwidth to commit to master this thing that seems so"},{"startTime":607.266,"endTime":613.961,"body":"foreign to me."},{"startTime":614.561,"endTime":617.403,"body":"so at that time it just, you know, it was a non-starter."},{"startTime":617.828,"endTime":623.16,"body":"Yeah, I think I just have to like, I have to spend the money on it because then it's like"},{"startTime":617.828,"endTime":623.16,"body":"the same thing."},{"startTime":623.16,"endTime":628.503,"body":"When you like when you hire a coach and you spend money on something, you're not going to"},{"startTime":623.16,"endTime":628.503,"body":"throw the money away."},{"startTime":628.503,"endTime":629.923,"body":"So you will do the thing."},{"startTime":629.923,"endTime":635.585,"body":"But if you're just watching like YouTube tutorials and stuff like I'm never going to"},{"startTime":629.923,"endTime":635.585,"body":"dedicate the time for it."},{"startTime":635.626,"endTime":642.408,"body":"But I do need to put it on my calendar because I want to be my prep will not start until"},{"startTime":635.626,"endTime":642.408,"body":"the end of March."},{"startTime":643.389,"endTime":646.29,"body":"But I want to be quite proficient."},{"startTime":646.394,"endTime":656.831,"body":"by the time prep starts because starting once I'm in prep, like there's always gonna be"},{"startTime":646.394,"endTime":656.831,"body":"all these other stressors and that sort of thing and I would be a fool to not start until"},{"startTime":656.831,"endTime":657.962,"body":"prep starts."},{"startTime":658.843,"endTime":659.703,"body":"Yeah."},{"startTime":660.684,"endTime":661.704,"body":"Thank you."},{"startTime":662.725,"endTime":663.806,"body":"And that's it."},{"startTime":664.327,"endTime":666.805,"body":"Sweet, let's talk cheap meals and free meals."},{"startTime":667.216,"endTime":676.41,"body":"Cool, so one thing that I kind of had thought, because obviously I have my biased opinions"},{"startTime":667.216,"endTime":676.41,"body":"on this, but what I wanted to do and I thought was a good idea is I popped some simple"},{"startTime":676.41,"endTime":684.954,"body":"prompts into ChatGPT and asking for a definition on like cheat meal and then a definition"},{"startTime":676.41,"endTime":684.954,"body":"on a free meal within a nutritional context."},{"startTime":684.954,"endTime":690.346,"body":"And I'll just read the two responses to kick us off."},{"startTime":690.346,"endTime":694.638,"body":"So ChatGPT defined a cheat meal as a cheat meal."},{"startTime":694.638,"endTime":699.48,"body":"is a planned deviation from a person's regular diet that allows them to indulge."},{"startTime":699.48,"endTime":705.693,"body":"feel like that's important keyword indulge in foods that are typically restricted in terms"},{"startTime":699.48,"endTime":705.693,"body":"of nutrition."},{"startTime":705.693,"endTime":714.066,"body":"A cheat meal is usually higher in calories, saturated fats, sugars, and simple"},{"startTime":705.693,"endTime":714.066,"body":"carbohydrate compared to a person's usual diet."},{"startTime":714.066,"endTime":715.378,"body":"Pretty decent definition."},{"startTime":715.378,"endTime":722.139,"body":"A free meal from chat GPT is defined as a free meal, also known as a flexible meal."},{"startTime":722.139,"endTime":725.411,"body":"is a meal where an individual can choose any food that they want."},{"startTime":725.411,"endTime":731.995,"body":"This concept differs from a cheat meal as there is no sense of guilt or rigid rules"},{"startTime":725.411,"endTime":731.995,"body":"associated with it."},{"startTime":731.995,"endTime":739.959,"body":"A free meal is often seen as an opportunity to enjoy foods that may not be typically"},{"startTime":731.995,"endTime":739.959,"body":"included in the individual's regular diet."},{"startTime":741.28,"endTime":749.854,"body":"So the biggest thing that I personally pulled out of the definitions and to be completely"},{"startTime":741.28,"endTime":749.854,"body":"honest, there is a fair level of ambiguity."},{"startTime":749.854,"endTime":750.277,"body":"Mm-hmm."},{"startTime":750.277,"endTime":753.659,"body":"between them was the term indulge, right?"},{"startTime":753.96,"endTime":763.727,"body":"Now, the way that I most commonly speak about this with my clients is the major difference"},{"startTime":753.96,"endTime":763.727,"body":"is in the intent, right?"},{"startTime":763.867,"endTime":769.792,"body":"The word cheat is never used in a positive or a neutral connotation."},{"startTime":769.792,"endTime":772.994,"body":"It is always associated negatively."},{"startTime":773.234,"endTime":777.507,"body":"The very common example that I will also often use is like,"},{"startTime":777.849,"endTime":789.738,"body":"If you were to have a free weekend from your family or spouse, you go fishing, I don't"},{"startTime":777.849,"endTime":789.738,"body":"know, watch sports and hang out with your friends, something like that."},{"startTime":789.738,"endTime":792.039,"body":"Very, very neutral definition."},{"startTime":792.039,"endTime":806.519,"body":"If you were to have a cheat weekend from your family or spouse, it is a very, very object"},{"startTime":792.039,"endTime":806.519,"body":"and negative, negatively defined intent and approach to that weekend."},{"startTime":806.575,"endTime":811.207,"body":"So coming back to that, the key is in the words that we use."},{"startTime":811.248,"endTime":821.034,"body":"And for some of the listeners out there, it might sound like I'm making kind of a mountain"},{"startTime":811.248,"endTime":821.034,"body":"out of a molehill, but it really comes to the intent within that."},{"startTime":821.175,"endTime":834.224,"body":"Now, once we get a little bit further into the episode, we're gonna break things down by"},{"startTime":821.175,"endTime":834.224,"body":"the contexts relative to the three most common nutritional periodizations, caloric"},{"startTime":834.224,"endTime":836.197,"body":"surplus, caloric maintenance, and caloric."},{"startTime":836.197,"endTime":837.077,"body":"deficit."},{"startTime":837.077,"endTime":849.548,"body":"And I think the approach to each is rather dependent upon the nutritional periodization"},{"startTime":837.077,"endTime":849.548,"body":"and the opportunity cost that can be associated with each."},{"startTime":850.069,"endTime":855.873,"body":"But before we get to that, Brian, what are your thoughts on the definition of things thus"},{"startTime":850.069,"endTime":855.873,"body":"far?"},{"startTime":855.908,"endTime":869.022,"body":"Yeah, I want to be a little bit pedantic for a second because when I look at these two"},{"startTime":855.908,"endTime":869.022,"body":"definitions, it almost looks to me like the cheat meal is less drastic or significant of a"},{"startTime":869.022,"endTime":870.962,"body":"deviation than the free meal."},{"startTime":870.962,"endTime":874.823,"body":"And I think what you're getting at is that it's the actually the opposite, right?"},{"startTime":875.823,"endTime":876.203,"body":"Yeah."},{"startTime":876.203,"endTime":885.946,"body":"So the thing when you're focusing on the word indulge, the words I'm focusing on are in"},{"startTime":876.203,"endTime":885.946,"body":"cheat meal, says a planned deviation."},{"startTime":886.216,"endTime":896.809,"body":"So in a cheat meal, it is planned, meaning it's part of this master plan that you've"},{"startTime":886.216,"endTime":896.809,"body":"created, and you're going to have this cheat meal as part of this planned deviation."},{"startTime":896.809,"endTime":905.161,"body":"In the free meal, it actually doesn't even say that this is planned or that there's any"},{"startTime":896.809,"endTime":905.161,"body":"limitation at all to what you consume."},{"startTime":905.161,"endTime":909.853,"body":"It's literally more just like no sense of guilt, no rigid rules."},{"startTime":909.853,"endTime":914.366,"body":"A free meal is seen as an opportunity to enjoy foods that are not typically on."},{"startTime":914.366,"endTime":915.79,"body":"your individual's regular diet."},{"startTime":915.79,"endTime":924.13,"body":"To me, it seems like the cheat meal is less of a deviation than the free meal, given the"},{"startTime":915.79,"endTime":924.13,"body":"words planned being used in there."},{"startTime":925.029,"endTime":930.314,"body":"And that would be a very, very astute pickup on that definition."},{"startTime":930.314,"endTime":931.174,"body":"Yeah."},{"startTime":931.535,"endTime":945.598,"body":"I would, however, say for the context of the episode, we flip them because the cheat meal"},{"startTime":931.535,"endTime":945.598,"body":"is typically significantly more of a deviation and detrimental to a week or a plan or a"},{"startTime":945.598,"endTime":947.269,"body":"nutritional approach."},{"startTime":947.371,"endTime":960.241,"body":"I feel like if I were to redefine these and take it out of chat GPT's hands, a cheat meal"},{"startTime":947.371,"endTime":960.241,"body":"would be like what you were saying, where it's like a completely hedonistic session of"},{"startTime":960.241,"endTime":963.704,"body":"food consumption that has no rules or boundaries."},{"startTime":963.804,"endTime":971.25,"body":"And a free meal would be more of that planned deviation where you allow yourself to enjoy"},{"startTime":963.804,"endTime":971.25,"body":"some certain foods with restriction."},{"startTime":971.887,"endTime":976.965,"body":"very, very well put again, coming back to the intent of it."},{"startTime":976.965,"endTime":977.486,"body":"Okay, cool."},{"startTime":977.486,"endTime":979.803,"body":"Well, now that we're on the same page there, continue."},{"startTime":980.015,"endTime":985.399,"body":"Yeah, and that's that's safer for the episode purposes that either or it's planned, right?"},{"startTime":985.399,"endTime":995.677,"body":"It's not just like, I'm going to take a free meal today like it's previously communicated"},{"startTime":985.399,"endTime":995.677,"body":"upon agreed upon whether with a certain number of deviations through the week, that sort"},{"startTime":995.677,"endTime":996.437,"body":"of thing."},{"startTime":996.868,"endTime":1008.323,"body":"Now, I guess before we jump into the nutritional periodization, how I really like to frame"},{"startTime":996.868,"endTime":1008.323,"body":"this up with my clients is I will say we're going to plan, you know, depending on the"},{"startTime":1008.323,"endTime":1013.255,"body":"context and how successful we are in our rates of loss really do play into this."},{"startTime":1013.455,"endTime":1016.737,"body":"I want you to take a free meal, you know, either Friday or Saturday night."},{"startTime":1016.737,"endTime":1017.507,"body":"Take the wife."},{"startTime":1017.507,"endTime":1019.338,"body":"Take the husband out to dinner."},{"startTime":1019.338,"endTime":1021.168,"body":"Here are my suggestions, right?"},{"startTime":1021.168,"endTime":1022.739,"body":"And these are what I typically say."},{"startTime":1022.739,"endTime":1025.3400000000001,"body":"Sushi Vietnamese."},{"startTime":1025.388,"endTime":1028.6190000000001,"body":"Middle Eastern food, Mediterranean food."},{"startTime":1029.395,"endTime":1030.645,"body":"Those are typically my go-tos."},{"startTime":1030.645,"endTime":1038.002,"body":"There's probably like one that I'm missing that I can't think of, typically places where"},{"startTime":1030.645,"endTime":1038.002,"body":"we can get simple foods or a steakhouse."},{"startTime":1038.002,"endTime":1038.893,"body":"That's the one I'm missing."},{"startTime":1038.893,"endTime":1045.6889999999999,"body":"But at the steakhouse, I want a tenderloin, a top sirloin, like a baked potato without all"},{"startTime":1038.893,"endTime":1045.6889999999999,"body":"the bullshit on it."},{"startTime":1045.6889999999999,"endTime":1053.645,"body":"Maybe some fries if we're a bigger person and either like some steamed vegetables or a"},{"startTime":1045.6889999999999,"endTime":1053.645,"body":"side salad, something like that."},{"startTime":1054.569,"endTime":1063.811,"body":"places that we can still follow what I like to call a basic meal structure where we have a"},{"startTime":1054.569,"endTime":1063.811,"body":"primary protein source, we have some form of a starchy carbohydrate, and we're able to get"},{"startTime":1063.811,"endTime":1065.902,"body":"in vegetables of some sort."},{"startTime":1065.902,"endTime":1078.175,"body":"A lot of those types of foods that I mentioned have like kebabs, grilled meats of a"},{"startTime":1065.902,"endTime":1078.175,"body":"various availability, or in some of the more Asian foods, we have rice noodles, fresh"},{"startTime":1078.175,"endTime":1081.716,"body":"vegetables, lean cuts of meat, right?"},{"startTime":1081.716,"endTime":1084.435,"body":"they're going to be higher calorie."},{"startTime":1084.435,"endTime":1089.598,"body":"but our fats are still going to be relatively well controlled."},{"startTime":1089.598,"endTime":1098.083,"body":"It's not like if we're having pizza or a burger where we can easily push 50 to 60 grams of"},{"startTime":1089.598,"endTime":1098.083,"body":"fat in a single meal, right?"},{"startTime":1098.363,"endTime":1108.79,"body":"And therefore we're able to have that flexibility and freedom while still controlling what"},{"startTime":1098.363,"endTime":1108.79,"body":"can often hockey stick from a caloric consumption in a single meal."},{"startTime":1108.79,"endTime":1110.43,"body":"So those are my..."},{"startTime":1111.997,"endTime":1117.426,"body":"guidelines that I like to use with most clients and my reasonings behind."},{"startTime":1117.426,"endTime":1118.657,"body":"Yeah, I think that makes sense."},{"startTime":1118.657,"endTime":1129.776,"body":"It's interesting because I know we haven't gotten into the, know, if you're in a clerk"},{"startTime":1118.657,"endTime":1129.776,"body":"surplus or a clerk deficit or whatever, and maybe that changes some of the nuance of the"},{"startTime":1129.776,"endTime":1131.607,"body":"way that you prescribe this."},{"startTime":1132.228,"endTime":1136.873,"body":"But as somebody that hasn't been in a deficit for like two years at this point, maybe even"},{"startTime":1132.228,"endTime":1136.873,"body":"more."},{"startTime":1136.873,"endTime":1149.59,"body":"I actually look at going out to eat and getting a relatively lean protein source, a starch"},{"startTime":1136.873,"endTime":1149.59,"body":"and a fruit or vegetable as a high quality meal that's in line with my goals."},{"startTime":1149.59,"endTime":1154.053,"body":"So at no point would that meal out be a free meal or a cheat meal."},{"startTime":1154.053,"endTime":1156.734,"body":"I could go somewhere and have a lean steak."},{"startTime":1157.387,"endTime":1161.648,"body":"a side of fries or mashed potatoes or something like that, and then a fruit or a vegetable"},{"startTime":1157.387,"endTime":1161.648,"body":"with it."},{"startTime":1161.648,"endTime":1165.3,"body":"And to me, that's checking the box for like, I did exactly what I was supposed to do."},{"startTime":1165.3,"endTime":1170.011,"body":"If I was eating at home, it probably wouldn't have been much different aside from being"},{"startTime":1165.3,"endTime":1170.011,"body":"cooked in different oils."},{"startTime":1170.351,"endTime":1174.433,"body":"And therefore this meal checks that box and I'm happy with that, you know?"},{"startTime":1174.433,"endTime":1181.595,"body":"So obviously that changes context if someone's in a deficit, but it is interesting how"},{"startTime":1174.433,"endTime":1181.595,"body":"that does change that perspective a bit."},{"startTime":1181.854,"endTime":1184.034,"body":"Yeah, and I think that's a perfect segue."},{"startTime":1184.034,"endTime":1190.494,"body":"Let's let's move into a maintenance, you know, ask phase and actually talk about it."},{"startTime":1190.874,"endTime":1193.654,"body":"So what these and these are just kind of my definitions."},{"startTime":1193.654,"endTime":1197.285,"body":"But of course, you know, with with you, we're going to have some some alternative."},{"startTime":1197.285,"endTime":1201.025,"body":"What's the word for aspects thoughts on this perspective?"},{"startTime":1201.025,"endTime":1201.885,"body":"Yes, thank you."},{"startTime":1201.885,"endTime":1208.845,"body":"So at maintenance I have this is the best time to have the most flexibility with even like"},{"startTime":1201.885,"endTime":1208.845,"body":"four or five plus free meals per week."},{"startTime":1209.205,"endTime":1210.361,"body":"Excuse me."},{"startTime":1210.965,"endTime":1215.649,"body":"And the main reason here is at a period of maintenance, auto regulation is the goal."},{"startTime":1215.649,"endTime":1218.311,"body":"You're like, hey, I want to keep my body weight in this."},{"startTime":1218.312,"endTime":1218.822,"body":"I don't know."},{"startTime":1218.822,"endTime":1223.794,"body":"Like Brian, right now, what would you say your body weight target range that you're trying"},{"startTime":1218.822,"endTime":1223.794,"body":"to stay within is?"},{"startTime":1223.794,"endTime":1229.254,"body":"would say it's been between 193 and 197 for a number of years at this point."},{"startTime":1229.345,"endTime":1230.115,"body":"Okay, perfect, right?"},{"startTime":1230.115,"endTime":1235.767,"body":"So we have about like a four or five pound window and we can just auto-regulate between"},{"startTime":1230.115,"endTime":1235.767,"body":"that."},{"startTime":1235.888,"endTime":1243.331,"body":"We have a clear benchmark of body weight stabilization to use as a weekly feedback for how"},{"startTime":1235.888,"endTime":1243.331,"body":"situations are being navigated."},{"startTime":1243.331,"endTime":1248.762,"body":"Let's say that you came back from, like you guys are coming to San Diego soon, right?"},{"startTime":1248.762,"endTime":1249.562,"body":"Yeah."},{"startTime":1249.562,"endTime":1251.346,"body":"In a week and a half or so."},{"startTime":1251.487,"endTime":1261.485,"body":"Okay, so let's say for example, we go to San Diego, we're in a little bit of a different"},{"startTime":1251.487,"endTime":1261.485,"body":"environment, you're eating the way that you normally would minus maybe some extra free"},{"startTime":1261.485,"endTime":1264.267,"body":"meals because you're seeing friends is more social."},{"startTime":1264.267,"endTime":1268.59,"body":"And you notice your weights floating up to like 204, 205."},{"startTime":1268.59,"endTime":1273.654,"body":"You would probably be like, wow, weights a bit higher than I want it to be."},{"startTime":1273.654,"endTime":1277.897,"body":"So I'm going to introduce some auto regulation, maybe."},{"startTime":1277.897,"endTime":1287.844,"body":"restrict the number of free meals out or maybe some of the control, some of the decadence"},{"startTime":1277.897,"endTime":1287.844,"body":"of the types of free meals, maybe as simple as stop ordering dessert when you go out or"},{"startTime":1287.844,"endTime":1288.465,"body":"something like that."},{"startTime":1288.465,"endTime":1299.097,"body":"Everyone has their different approaches, but it's again, leveraging that auto regulation"},{"startTime":1288.465,"endTime":1299.097,"body":"and being honest with yourself to say, okay, weight's climbing consistently."},{"startTime":1299.097,"endTime":1302.035,"body":"I am no longer at auto regulation."},{"startTime":1302.035,"endTime":1305.045,"body":"I need to incorporate a little bit more stop gaps."},{"startTime":1305.045,"endTime":1309.592,"body":"so that I fall back within that auto regulatory range that I previously defined."},{"startTime":1310.074,"endTime":1311.814,"body":"Yeah, that's a good point."},{"startTime":1311.814,"endTime":1324.514,"body":"I'm actually curious as we get into this, how many of your clients do you feel like when"},{"startTime":1311.814,"endTime":1324.514,"body":"they go on a small vacation like this, inherently end up gaining weight versus those that"},{"startTime":1324.514,"endTime":1325.554,"body":"inherently end up losing weight?"},{"startTime":1325.554,"endTime":1331.114,"body":"Because I know that you are the type of person that when you travel, you can't keep weight"},{"startTime":1325.554,"endTime":1331.114,"body":"on, you end up losing weight."},{"startTime":1331.114,"endTime":1337.134,"body":"And as you were saying that, and you were like, you know, maybe you're having like a"},{"startTime":1331.114,"endTime":1337.134,"body":"little more indulgence here, you're having meals with friends, blah, blah, blah."},{"startTime":1337.134,"endTime":1339.255,"body":"When I travel, I also tend to lose weight."},{"startTime":1339.255,"endTime":1344.376,"body":"And I think that that's strictly a factor of access to food, timing."},{"startTime":1344.376,"endTime":1347.087,"body":"So when I travel, I'm like, I'm in an Airbnb."},{"startTime":1347.087,"endTime":1348.397,"body":"I'm not really cooking that much."},{"startTime":1348.397,"endTime":1349.708,"body":"I'm kind of out and friends."},{"startTime":1349.708,"endTime":1353.099,"body":"Like I'm probably going to skip breakfast and just have like a lunch and dinner."},{"startTime":1353.099,"endTime":1355.479,"body":"So I'm not snacking throughout the day."},{"startTime":1355.479,"endTime":1361.721,"body":"and I almost always will, we'll end up losing weight on these types of trips instead of"},{"startTime":1355.479,"endTime":1361.721,"body":"gaining weight, just because I'm eating fewer meals."},{"startTime":1361.721,"endTime":1362.821,"body":"have less access to food."},{"startTime":1362.821,"endTime":1364.708,"body":"doesn't really matter if the"},{"startTime":1364.708,"endTime":1368.903,"body":"two meals that I eat are bigger and more indulgent because the total caloric amount is"},{"startTime":1364.708,"endTime":1368.903,"body":"lower."},{"startTime":1368.903,"endTime":1371.846,"body":"So like, what do you see with people in those situations?"},{"startTime":1373.109,"endTime":1375.591,"body":"I would say the majority gain weight."},{"startTime":1376.512,"endTime":1385.85,"body":"But that I think is really because the majority of my clientele is still people who are"},{"startTime":1376.512,"endTime":1385.85,"body":"moving towards a healthier lifestyle, right?"},{"startTime":1385.85,"endTime":1398.69,"body":"Who don't have as much muscle mass as us have lived this particular type of lifestyle for"},{"startTime":1385.85,"endTime":1398.69,"body":"as long in those habits are as like grooved and have just the metabolic resiliency that"},{"startTime":1398.69,"endTime":1401.212,"body":"you you and I are fortunate to have."},{"startTime":1401.212,"endTime":1402.643,"body":"I also think"},{"startTime":1403.263,"endTime":1406.715,"body":"the middle part of what I said about living this lifestyle for as long."},{"startTime":1406.715,"endTime":1410.316,"body":"Let's say that like you guys are traveling right in you."},{"startTime":1410.316,"endTime":1413.377,"body":"You go out to breakfast or something like that and it's just like."},{"startTime":1414.358,"endTime":1417.54,"body":"Just awful food, you know that you really don't want."},{"startTime":1417.54,"endTime":1418.92,"body":"You're not going to eat it."},{"startTime":1418.92,"endTime":1419.861,"body":"You know what I mean?"},{"startTime":1419.861,"endTime":1428.865,"body":"Like if it's just like some gross breakfast place and they just have these like super"},{"startTime":1419.861,"endTime":1428.865,"body":"fatty, I don't know, like burritos or something like that."},{"startTime":1428.865,"endTime":1429.458,"body":"I'm just."},{"startTime":1429.458,"endTime":1434.573,"body":"covered in like, you know, some sort of icing and syrup with like a side of"},{"startTime":1434.573,"endTime":1434.935,"body":"Yeah."},{"startTime":1434.935,"endTime":1440.522,"body":"I'm I, I would tend to just, you know, skip breakfast and say, I'll eat some protein at"},{"startTime":1434.935,"endTime":1440.522,"body":"lunch or something like that."},{"startTime":1440.522,"endTime":1442.267,"body":"Yeah."},{"startTime":1442.267,"endTime":1452.941,"body":"like that's it's it takes reps and experience to be able to opt for that as opposed to"},{"startTime":1442.267,"endTime":1452.941,"body":"like, well, they didn't have any good options."},{"startTime":1452.941,"endTime":1455.742,"body":"So I just ate the."},{"startTime":1456.723,"endTime":1457.723,"body":"Exactly."},{"startTime":1457.723,"endTime":1469.128,"body":"And I think it too is like, like, we know that French toast with the syrup in the powdered"},{"startTime":1457.723,"endTime":1469.128,"body":"sugar in the hash brown, that's literally like 220 grams of carbohydrate and probably"},{"startTime":1469.128,"endTime":1469.664,"body":"like."},{"startTime":1469.664,"endTime":1473.164,"body":"60 grams of fat in that meal with like 15 grams of protein."},{"startTime":1473.544,"endTime":1479.504,"body":"And unless you're a pretty big dude, you just fucked your day of eating."},{"startTime":1479.504,"endTime":1480.304,"body":"You know what I mean?"},{"startTime":1480.304,"endTime":1482.284,"body":"And it's 8.30 a.m."},{"startTime":1482.284,"endTime":1483.564,"body":"So I think."},{"startTime":1483.564,"endTime":1491.553,"body":"mean, the downstream effect of letting your glucose get that high and then the crash that"},{"startTime":1483.564,"endTime":1491.553,"body":"occurs afterwards, I mean, you're just not going to feel good."},{"startTime":1491.828,"endTime":1500.983,"body":"Yeah, so I think it takes experience in those situations to make it to the other side and"},{"startTime":1491.828,"endTime":1500.983,"body":"a majority just don't have those enough of those experience yet."},{"startTime":1500.983,"endTime":1501.799,"body":"Cause like, don't get me wrong."},{"startTime":1501.799,"endTime":1504.282,"body":"I've lost that battle in the past."},{"startTime":1504.282,"endTime":1505.323,"body":"That's how I know."},{"startTime":1505.323,"endTime":1508.666,"body":"It's not like I was just winning from the start there."},{"startTime":1509.888,"endTime":1510.628,"body":"Yep."},{"startTime":1511.93,"endTime":1513.331,"body":"that was a question you asked me."},{"startTime":1513.331,"endTime":1520.486,"body":"So, I mean, maintenance is the, the easiest, I would say the hard thing with maintenance."},{"startTime":1520.486,"endTime":1522.197,"body":"It's easiest in theory, right?"},{"startTime":1522.197,"endTime":1522.788,"body":"On paper."},{"startTime":1522.788,"endTime":1523.468,"body":"It's really easy."},{"startTime":1523.468,"endTime":1524.969,"body":"You have auto regulation."},{"startTime":1524.969,"endTime":1529.152,"body":"The thing that I find people struggle with the most and even myself, right."},{"startTime":1529.152,"endTime":1532.034,"body":"And Jenny was actually asking me this the other day."},{"startTime":1532.955,"endTime":1539.819,"body":"When you don't have a hard set of rule of, when you don't have a hard set of goals or the"},{"startTime":1532.955,"endTime":1539.819,"body":"goals to just stay the same."},{"startTime":1540.247,"endTime":1549.951,"body":"it can be really hard to choose when you do order the dessert or have the pizza or"},{"startTime":1540.247,"endTime":1549.951,"body":"something and when you don't, right?"},{"startTime":1549.951,"endTime":1559.555,"body":"Because it's easy to be like, well, last trip I had the pizza and dessert and I came back"},{"startTime":1549.951,"endTime":1559.555,"body":"and my weight was 195 right in the middle of where I won."},{"startTime":1559.555,"endTime":1569.699,"body":"And it's it's really challenging from a human nature to be able to make the right decision"},{"startTime":1559.555,"endTime":1569.699,"body":"without having a lot of like"},{"startTime":1569.699,"endTime":1572.881,"body":"your direct inputs of like what my weight was this morning."},{"startTime":1572.881,"endTime":1581.746,"body":"If I'm not tracking my food like we know when we're not tracking our food like we're awful"},{"startTime":1572.881,"endTime":1581.746,"body":"at estimating what daily cumulative totals are."},{"startTime":1581.746,"endTime":1585.179,"body":"And that's the hardest thing there is when you don't have objective goals."},{"startTime":1585.179,"endTime":1591.342,"body":"Auto regulating can be hard because it's not very it's not a firm win or loss."},{"startTime":1591.342,"endTime":1596.405,"body":"And that's something that I found with."},{"startTime":1596.455,"endTime":1605.729,"body":"a lot of clients that will come out of a really successful diet and we shift to"},{"startTime":1596.455,"endTime":1605.729,"body":"maintenance and they really start to struggle and weight just kind of starts like floating"},{"startTime":1605.729,"endTime":1612.991,"body":"up because they're losing a lot of those battles and they'll even say, man, maintenance is"},{"startTime":1605.729,"endTime":1612.991,"body":"and is a lot harder mentally than I thought it would be."},{"startTime":1612.991,"endTime":1617.453,"body":"It's almost harder than the diet because I don't have any clearly defined rules to."},{"startTime":1618.146,"endTime":1618.986,"body":"Mm-hmm."},{"startTime":1618.987,"endTime":1630.825,"body":"Yeah, I mean, I think it's even harder coming from a deficit to be able to accurately"},{"startTime":1618.987,"endTime":1630.825,"body":"assess where maintenance is because you're in this state where you are feeling hungry and"},{"startTime":1630.825,"endTime":1638.06,"body":"there's like a residual effect where even if you start eating at maintenance, you're still"},{"startTime":1630.825,"endTime":1638.06,"body":"kind of going to be hungry because you're not like really in a surplus."},{"startTime":1638.06,"endTime":1642.033,"body":"But intuitively, you think that because you're at maintenance, you shouldn't be hungry."},{"startTime":1642.033,"endTime":1646.406,"body":"And I think that's where a lot of the kind of disconnect exists."},{"startTime":1647.251,"endTime":1648.181,"body":"Yeah, definitely."},{"startTime":1648.181,"endTime":1661.496,"body":"So maintenance, again, best on paper, potentially the hardest in actual practice because"},{"startTime":1648.181,"endTime":1661.496,"body":"of a fewer definite defined rules or operating guidelines of rigidity there."},{"startTime":1661.496,"endTime":1663.857,"body":"Next, let's talk about the build face, if that's cool."},{"startTime":1663.857,"endTime":1669.919,"body":"So the use I typically like here is like, again, including a date night or something like"},{"startTime":1663.857,"endTime":1669.919,"body":"that."},{"startTime":1669.919,"endTime":1671.479,"body":"I'm very, very big."},{"startTime":1671.719,"endTime":1675.328,"body":"A lot of a very, very large percentage of my client are"},{"startTime":1675.328,"endTime":1676.348,"body":"They're regular people, right?"},{"startTime":1676.348,"endTime":1679.208,"body":"They're not your physique athletes or something like that."},{"startTime":1679.208,"endTime":1681.708,"body":"They have wives, families, children."},{"startTime":1681.708,"endTime":1690.148,"body":"And I like to be very practical, especially with some of my males or females that have"},{"startTime":1681.708,"endTime":1690.148,"body":"very ambitious goals, which I do love."},{"startTime":1690.148,"endTime":1701.328,"body":"Like the client who's, you know, like a 42 year old mom, has a, she's like a business"},{"startTime":1690.148,"endTime":1701.328,"body":"woman, but she still wants like her physique when she was like 25 or something like that."},{"startTime":1701.328,"endTime":1703.658,"body":"I love people that really ambitious goal."},{"startTime":1703.658,"endTime":1715.677,"body":"but I'm always very big on we keep a date night in with the husband or we go out with the"},{"startTime":1703.658,"endTime":1715.677,"body":"family, something like that because of the obvious importance there."},{"startTime":1716.158,"endTime":1720.442,"body":"So in the builds, I like to use something like a date night to always keep it in."},{"startTime":1720.442,"endTime":1732.894,"body":"The beauty in that is we should have a significantly less food focus because we are"},{"startTime":1720.442,"endTime":1732.894,"body":"typically in a period of caloric surplus by definition."},{"startTime":1732.894,"endTime":1740.611,"body":"So hunger is not associated in the same way hunger would be associated in a deficit as a"},{"startTime":1732.894,"endTime":1740.611,"body":"bad thing."},{"startTime":1740.611,"endTime":1752.07,"body":"If we're in a build and we're hungry, I take that hunger as very, very positively, meaning"},{"startTime":1740.611,"endTime":1752.07,"body":"that we still have ample room to feed without unnecessary body fat accumulation in the"},{"startTime":1752.07,"endTime":1753.161,"body":"process."},{"startTime":1753.602,"endTime":1761.02,"body":"Now, the actual tricky thing with the free meals or"},{"startTime":1761.02,"endTime":1775.198,"body":"even in a worse connotation, a cheat meal, in the caloric surplus is we have the greatest"},{"startTime":1761.02,"endTime":1775.198,"body":"possibility for body fat accumulation with these acute overfeeding meals because we are"},{"startTime":1775.198,"endTime":1777.849,"body":"already in an overfed state."},{"startTime":1777.909,"endTime":1790.464,"body":"So if we are already feeding in, let's say, a 200 calorie deficit and we go have that"},{"startTime":1777.909,"endTime":1790.464,"body":"example food from that we used earlier, the 220 grams of carbs from the pancake,"},{"startTime":1790.464,"endTime":1800.772,"body":"60 grams of fat, we're now pushing like that 200 calorie surplus into like an 800 calorie"},{"startTime":1790.464,"endTime":1800.772,"body":"surplus on a day, you're storing body fat unequivocally on that day."},{"startTime":1801.073,"endTime":1819.082,"body":"So the depth of the deviations should be more relatively controlled if the client has a"},{"startTime":1801.073,"endTime":1819.082,"body":"desire to mitigate unnecessary body fat accumulation during."},{"startTime":1819.082,"endTime":1819.452,"body":"build."},{"startTime":1819.452,"endTime":1830.793,"body":"And please note, I did say unnecessary body fat accumulation because there's always going"},{"startTime":1819.452,"endTime":1830.793,"body":"to be some inherent level of necessary body fat accumulation that comes with the muscle"},{"startTime":1830.793,"endTime":1832.254,"body":"building process."},{"startTime":1832.395,"endTime":1835.457,"body":"Yeah, no, I fully agree with all of that."},{"startTime":1835.457,"endTime":1843.511,"body":"think the it's almost like when you're in the surplus, you want to be more cognizant"},{"startTime":1835.457,"endTime":1843.511,"body":"sometimes."},{"startTime":1843.511,"endTime":1845.102,"body":"And maybe this is the wrong way of saying that more."},{"startTime":1845.102,"endTime":1847.834,"body":"I was going say more cognizant of the quality of foods that you eat."},{"startTime":1847.834,"endTime":1861.041,"body":"But it's I think that might actually not be true because in the deficit, you want the"},{"startTime":1847.834,"endTime":1861.041,"body":"foods that are more caloric, more more caloric, not calorically dense, but nutrient dense."},{"startTime":1861.157,"endTime":1864.319,"body":"because you have less total calories coming in."},{"startTime":1864.319,"endTime":1877.115,"body":"But one thing that I think I always think about in the past when I would be in a surplus"},{"startTime":1864.319,"endTime":1877.115,"body":"is this idea of calories controlling your body weight, macros controlling your body"},{"startTime":1877.115,"endTime":1881.506,"body":"composition, and micros controlling the way that you feel."},{"startTime":1881.807,"endTime":1886.869,"body":"And it's really easy when you're in a surplus"},{"startTime":1887.565,"endTime":1897.798,"body":"to still get the micros because you're just eating so much food that the micros are there,"},{"startTime":1887.565,"endTime":1897.798,"body":"but the micros being a smaller percentage of the total calories and thus leading to"},{"startTime":1897.798,"endTime":1903.82,"body":"someone feeling less vital than maybe they would feel if they had a better ratio there."},{"startTime":1903.82,"endTime":1906.171,"body":"And it's just something that like I do with myself."},{"startTime":1906.171,"endTime":1913.423,"body":"I see with clients that they just sacrifice quality of foods oftentimes to get the total"},{"startTime":1906.171,"endTime":1913.423,"body":"calories."},{"startTime":1913.623,"endTime":1915.965,"body":"And yeah, what's your experience with that?"},{"startTime":1915.965,"endTime":1927.926,"body":"How do you feel about kind of in people, like how do direct people to eat in the sense"},{"startTime":1915.965,"endTime":1927.926,"body":"that like how much pressure is being put on them to make sure that the micros are being"},{"startTime":1927.926,"endTime":1930.959,"body":"hit along with the macros and the calories?"},{"startTime":1931.566,"endTime":1942.49,"body":"Yeah, I mean the pressure is high I would say in one of the things that I'll explain with"},{"startTime":1931.566,"endTime":1942.49,"body":"clients is that we have a baseline of the type of foods that we eat, right?"},{"startTime":1942.571,"endTime":1952.985,"body":"In a surplus we just increase the volume of these foods in a surplus like we decrease the"},{"startTime":1942.571,"endTime":1952.985,"body":"volume of these foods, but our baseline doesn't really change and there there's certain"},{"startTime":1952.985,"endTime":1955.876,"body":"things that Make a lot more sense."},{"startTime":1955.876,"endTime":1959.658,"body":"So for example, if we're in a build and it's like let's call it."},{"startTime":1959.658,"endTime":1960.978,"body":"Let's say like mail"},{"startTime":1960.978,"endTime":1964.952,"body":"175 pounds is maybe like 12 % body fat there."},{"startTime":1964.952,"endTime":1970.779,"body":"And once you get up to like maybe the upper 180s or something like that, we're gonna be"},{"startTime":1964.952,"endTime":1970.779,"body":"eating a pretty good amount of food."},{"startTime":1970.779,"endTime":1983.257,"body":"And one thing that can happen when we are trying to be too dogmatic about the like only"},{"startTime":1970.779,"endTime":1983.257,"body":"eating healthy foods and stuff is we can run into volume problems."},{"startTime":1983.257,"endTime":1990.983,"body":"And one of the most common volume problems that I run into with clients is clients trying"},{"startTime":1983.257,"endTime":1990.983,"body":"to do a build on potatoes."},{"startTime":1990.983,"endTime":1993.565,"body":"Potatoes are they're so filling."},{"startTime":1993.565,"endTime":1999.55,"body":"They're wonderful for calorie deficits because we have the opposite problem in a calorie"},{"startTime":1993.565,"endTime":1999.55,"body":"deficit."},{"startTime":1999.55,"endTime":2001.711,"body":"But now we're in a build."},{"startTime":2001.932,"endTime":2003.994,"body":"I'm not saying you can't eat potatoes."},{"startTime":2003.994,"endTime":2013.481,"body":"But when you're pushing 300 400 grams of potatoes in a meal that's going to sit in your"},{"startTime":2003.994,"endTime":2013.481,"body":"stomach for a long time and you're going to feel full as all hell."},{"startTime":2013.635,"endTime":2019.847,"body":"it would behoove you to bring in like rice or this is even a good time for pasta."},{"startTime":2019.847,"endTime":2023.948,"body":"One of the very few good times for pasta."},{"startTime":2025.329,"endTime":2036.222,"body":"Case example, this I talked about, I don't know if I said it on the podcast or it was you"},{"startTime":2025.329,"endTime":2036.222,"body":"and I speaking before Brian, I'm in, I was sick all last week, had that intestinal"},{"startTime":2036.222,"endTime":2040.033,"body":"infection, my body weight of course plummeted, I couldn't keep any food in."},{"startTime":2040.123,"endTime":2048.335,"body":"So this week with my check-in, my coach was like, hey, add 500 milliliters of orange juice"},{"startTime":2040.123,"endTime":2048.335,"body":"with your more, with the early meals, right?"},{"startTime":2048.5950000000003,"endTime":2055.9570000000003,"body":"It's a pretty significant increase in carbohydrate of liquid carbohydrate at times of the"},{"startTime":2048.5950000000003,"endTime":2055.9570000000003,"body":"day that are non-training."},{"startTime":2055.977,"endTime":2066.38,"body":"These are things that like, I would never give someone orange juice with lunch in a"},{"startTime":2055.977,"endTime":2066.38,"body":"calorie surplus or calorie deficit because you're drinking your satiety away."},{"startTime":2066.38,"endTime":2067.06,"body":"You know what I mean?"},{"startTime":2067.06,"endTime":2070.091,"body":"Like it's an opportunity cost on satiety."},{"startTime":2070.267,"endTime":2076.059,"body":"But when we're in a build, we tend to run into opposite problems around food volume."},{"startTime":2076.72,"endTime":2084.503,"body":"And I've had clients hyper fixate on not eating any of the bad foods."},{"startTime":2084.503,"endTime":2087.005,"body":"And we run into like fiber issues too."},{"startTime":2087.005,"endTime":2089.906,"body":"I've had clients with fibers up into the 70s."},{"startTime":2089.926,"endTime":2095.728,"body":"And I'm like, we have to get that down because your food's gonna digest too slow because"},{"startTime":2089.926,"endTime":2095.728,"body":"we have to get more meals in."},{"startTime":2095.809,"endTime":2097.169,"body":"So it's."},{"startTime":2098.089,"endTime":2104.013,"body":"The micros are always covering a base, then we have, again, it's all client dependent."},{"startTime":2104.013,"endTime":2114.64,"body":"Typically, the more muscle mass you have, the leaner you are, the more we can get away"},{"startTime":2104.013,"endTime":2114.64,"body":"with, but we can start to incorporate and bend some of these rules around nutrient"},{"startTime":2114.64,"endTime":2115.361,"body":"quality."},{"startTime":2115.361,"endTime":2121.705,"body":"And I don't have too much issue with that, but again, everything is always needs to be"},{"startTime":2115.361,"endTime":2121.705,"body":"results dependent."},{"startTime":2122.423,"endTime":2122.983,"body":"Yeah."},{"startTime":2122.983,"endTime":2126.825,"body":"And then how much is going into assessing like how that client is feeling?"},{"startTime":2126.825,"endTime":2138.342,"body":"not, you know, how are you feeling about your increase in body weight, but literally like"},{"startTime":2126.825,"endTime":2138.342,"body":"your internal being, your sense of, mental focus, lack of lethargy, things like that."},{"startTime":2138.342,"endTime":2143.014,"body":"Like how much of that discussion goes into the pot as you know, someone's building."},{"startTime":2143.249,"endTime":2152.849,"body":"Yeah, I mean, I keep the same questions whether someone's in a surplus build and I just"},{"startTime":2143.249,"endTime":2152.849,"body":"vocalize the change of how we would rate like hunger in a build versus a deficit."},{"startTime":2152.849,"endTime":2158.209,"body":"But each week I want to know about someone's energy levels, digestion, sleep and hunger."},{"startTime":2158.209,"endTime":2158.429,"body":"Right."},{"startTime":2158.429,"endTime":2165.569,"body":"And there's one other one stress and those go into if someone's like, I'm really gassy and"},{"startTime":2158.429,"endTime":2165.569,"body":"bloated all week."},{"startTime":2165.569,"endTime":2168.309,"body":"I'm like, all right, well, what foods are we eating that's contributing to that?"},{"startTime":2168.309,"endTime":2169.807,"body":"I take a look at our fiber."},{"startTime":2169.807,"endTime":2174.14,"body":"I see if someone's still trying to do 200 grams of vegetables per meal."},{"startTime":2174.14,"endTime":2180.815,"body":"If we're also, you know, ramping up carbohydrate to a significant degree, I'll ask about"},{"startTime":2174.14,"endTime":2180.815,"body":"energy levels."},{"startTime":2180.815,"endTime":2189.411,"body":"If someone's really, if we've been pushing food for quite some time and someone's getting"},{"startTime":2180.815,"endTime":2189.411,"body":"like really tired in the middle of the day or like post-training or something like that,"},{"startTime":2189.411,"endTime":2192.673,"body":"we look into like, okay, what body weight multiplier are we at?"},{"startTime":2192.673,"endTime":2195.074,"body":"Like I actually just had that with a client this week."},{"startTime":2195.074,"endTime":2197.186,"body":"He was at a 20X body weight multiplier."},{"startTime":2197.186,"endTime":2199.311,"body":"So food was like quite high."},{"startTime":2199.311,"endTime":2202.736,"body":"He was getting like really lethargic and stuff post post training."},{"startTime":2202.736,"endTime":2203.897,"body":"So I pulled food back."},{"startTime":2203.897,"endTime":2209.964,"body":"We're deloading this week and we're going to like reassess hunger and energy and then"},{"startTime":2203.897,"endTime":2209.964,"body":"we'll re approach from there."},{"startTime":2209.964,"endTime":2218.705,"body":"So I think it again is always results dependent and typically the longer you're in a build"},{"startTime":2209.964,"endTime":2218.705,"body":"the more"},{"startTime":2218.705,"endTime":2222.105,"body":"the more opportunity there are for these things to approach."},{"startTime":2222.105,"endTime":2227.245,"body":"But if someone's on like week six of a build and we're up two and a half pounds, right?"},{"startTime":2227.245,"endTime":2231.825,"body":"We're not gonna be like assessing, oh, I'm getting really tired from eating too much food."},{"startTime":2231.825,"endTime":2234.005,"body":"Because it just wouldn't happen that quickly."},{"startTime":2234.005,"endTime":2240.165,"body":"But it's when you're up eight, 10, 12, 15, 20, 25 pounds."},{"startTime":2240.165,"endTime":2242.616,"body":"Like I have a client, we're approaching."},{"startTime":2242.616,"endTime":2245.838,"body":"30, 25 pounds on his build."},{"startTime":2246.379,"endTime":2248.971,"body":"So like we run into food volume issues."},{"startTime":2248.971,"endTime":2258.428,"body":"We run into like, you know, lethargy issues, food timing issues and a lot of that stuff"},{"startTime":2248.971,"endTime":2258.428,"body":"because we've covered such a large gap."},{"startTime":2258.577,"endTime":2260.23,"body":"Right, right, that makes sense."},{"startTime":2260.362,"endTime":2261.182,"body":"Cool."},{"startTime":2261.182,"endTime":2273.013,"body":"in that, build phase, the free meals, we keep them there, but you typically do not have to"},{"startTime":2261.182,"endTime":2273.013,"body":"worry about people going too hard on them because appetite is already typically really"},{"startTime":2273.013,"endTime":2274.454,"body":"well regulated."},{"startTime":2275.035,"endTime":2281.441,"body":"And the intrinsic desire to deviate very largely is not nearly as high because we're"},{"startTime":2275.035,"endTime":2281.441,"body":"always satiated on."},{"startTime":2281.728,"endTime":2282.798,"body":"Yeah, that makes sense."},{"startTime":2282.798,"endTime":2291.702,"body":"can just think back to me being out at like some sort of dinner out with the family and"},{"startTime":2282.798,"endTime":2291.702,"body":"they're ordering all this extravagant like pasta with meatballs and garlic bread and stuff"},{"startTime":2291.702,"endTime":2300.786,"body":"and I'll have much less than I would have had if I was in a deficit and still feel, you"},{"startTime":2291.702,"endTime":2300.786,"body":"know, satiated and like I got what I needed from it."},{"startTime":2301.043,"endTime":2302.093,"body":"Exactly."},{"startTime":2302.554,"endTime":2312.818,"body":"Now let's talk about the calorie deficit, which is the main typically talking point of"},{"startTime":2302.554,"endTime":2312.818,"body":"which these cheat meal versus free meal come up."},{"startTime":2315.059,"endTime":2318.221,"body":"This is where we typically need things to be most controlled, right?"},{"startTime":2318.221,"endTime":2322.022,"body":"And the simple reason there is calorie balance."},{"startTime":2322.083,"endTime":2328.025,"body":"Uninformed choices during the week in free meal can completely erase a week's fat loss"},{"startTime":2322.083,"endTime":2328.025,"body":"effort."},{"startTime":2328.057,"endTime":2338.872,"body":"And in many cases, the opportunity cost is on time because now we spend the next week just"},{"startTime":2328.057,"endTime":2338.872,"body":"getting back to where we were before the epic cheat meal happened."},{"startTime":2338.872,"endTime":2351.887,"body":"And we've now burned effectively two weeks of dieting just to get to where we would have"},{"startTime":2338.872,"endTime":2351.887,"body":"been at the end of week one if the deficit or sorry, if the overindulgence didn't occur."},{"startTime":2351.887,"endTime":2353.368,"body":"So that's the biggest thing."},{"startTime":2353.368,"endTime":2356.269,"body":"It's the time opportunity cost there."},{"startTime":2356.448,"endTime":2367.078,"body":"Yeah, I also think that there's a component of when you're in a deficit and you indulge,"},{"startTime":2356.448,"endTime":2367.078,"body":"you give into that hedonistic desire to eat these foods that are highly caloric."},{"startTime":2367.078,"endTime":2379.618,"body":"It does something in the brain that makes it harder for you to go back to eating the"},{"startTime":2367.078,"endTime":2379.618,"body":"normal foods again without constantly thinking about more of that highly caloric food."},{"startTime":2380.139,"endTime":2385.8,"body":"Yeah, it's I, I don't have any research on this."},{"startTime":2385.8,"endTime":2388.664,"body":"So this is you're getting just purely conjecture from Aaron."},{"startTime":2388.664,"endTime":2399.77,"body":"And but I am of the firm belief of approaching a calorie deficit from a from a very matter"},{"startTime":2388.664,"endTime":2399.77,"body":"of fact standpoint, right?"},{"startTime":2399.77,"endTime":2405.433,"body":"And again, when I opened the podcast with like your words are important, especially to"},{"startTime":2399.77,"endTime":2405.433,"body":"yourself."},{"startTime":2405.433,"endTime":2408.935,"body":"And when people say things like, I'm trying fat loss."},{"startTime":2408.951,"endTime":2418.031,"body":"If you try it, you're likely to fail because you're approaching it with a, if it doesn't"},{"startTime":2408.951,"endTime":2418.031,"body":"work out, I'm just gonna get out of it, right?"},{"startTime":2418.031,"endTime":2419.591,"body":"And it's like, oh, it wasn't my fault."},{"startTime":2419.591,"endTime":2424.091,"body":"My body's not doing it sort of thing as opposed to like, I'm doing this, right?"},{"startTime":2424.091,"endTime":2429.431,"body":"And that changes, doing versus trying changes your approach to things."},{"startTime":2429.831,"endTime":2438.771,"body":"And as I've become more successful with clients, I've used firmer kind of approaches."},{"startTime":2439.083,"endTime":2444.464,"body":"with them because again, it simplifies our decision making tree."},{"startTime":2444.585,"endTime":2447.285,"body":"So we're not trying fat loss."},{"startTime":2447.285,"endTime":2449.256,"body":"We are entering in fat loss."},{"startTime":2449.256,"endTime":2453.627,"body":"There are going to be trade-offs that we make for a certain number of weeks."},{"startTime":2453.867,"endTime":2460.069,"body":"And then you go back to having a lot more of that freedom once the job is done."},{"startTime":2460.069,"endTime":2466.101,"body":"And instead of dieting for 30 weeks with one foot in and one foot out,"},{"startTime":2466.101,"endTime":2474.475,"body":"with having a lot of frustrating weeks, we diet for 16, and then you can go back to your"},{"startTime":2466.101,"endTime":2474.475,"body":"every other week, or sorry, every other night glass of wine."},{"startTime":2474.475,"endTime":2484.419,"body":"And instead of having that mental battle for 30 weeks and losing it, you only have to"},{"startTime":2474.475,"endTime":2484.419,"body":"commit for 15, and then you can have your wine for two thirds of the year, no issue sort"},{"startTime":2484.419,"endTime":2485.179,"body":"of thing."},{"startTime":2485.453,"endTime":2497.576,"body":"Yeah, I think this kind of speaks to, at least for me and what I've seen with some clients"},{"startTime":2485.453,"endTime":2497.576,"body":"is that I can IIFYM myself through maintenance or surplus."},{"startTime":2497.576,"endTime":2503.578,"body":"But when it comes to deficit, the if it fits your macros approach just doesn't really seem"},{"startTime":2497.576,"endTime":2503.578,"body":"to work."},{"startTime":2504.118,"endTime":2509.284,"body":"I just need to eat more of those satiating foods that are considered clean, bodybuilding"},{"startTime":2504.118,"endTime":2509.284,"body":"foods."},{"startTime":2509.284,"endTime":2513.426,"body":"because that keeps me full enough that I don't want to constantly indulge in cheats."},{"startTime":2513.426,"endTime":2525.002,"body":"Whereas if I I F Y it and I'm like, okay, I saved some calories, I can have 200 calories"},{"startTime":2513.426,"endTime":2525.002,"body":"of some sweet or whatever at the end of the night, then that 200 can easily turn into more"},{"startTime":2525.002,"endTime":2526.264,"body":"than 200."},{"startTime":2526.332,"endTime":2534.486,"body":"Or it can just spark my appetite to the point that in subsequent days, I'm always thinking"},{"startTime":2526.332,"endTime":2534.486,"body":"about that 200 calorie indulgence that I get at the end of the night."},{"startTime":2534.871,"endTime":2539.711,"body":"Yeah, it's another one of the things like, can it work on paper?"},{"startTime":2539.871,"endTime":2540.771,"body":"Yes."},{"startTime":2540.771,"endTime":2543.971,"body":"Are there certain individuals that can pull it off?"},{"startTime":2543.971,"endTime":2545.051,"body":"Yes."},{"startTime":2545.191,"endTime":2548.411,"body":"What is the likelihood that you are one of those individuals?"},{"startTime":2548.411,"endTime":2552.011,"body":"It's unfortunately pretty unlikely, right?"},{"startTime":2552.031,"endTime":2558.302,"body":"And in the people that can pull it off, if they didn't, they would still produce greater"},{"startTime":2552.031,"endTime":2558.302,"body":"results."},{"startTime":2558.302,"endTime":2561.686,"body":"And I just see it time and time again in"},{"startTime":2561.686,"endTime":2566.409,"body":"What's really ironic is kind of the best clients that I have."},{"startTime":2566.409,"endTime":2570.611,"body":"I don't want to call them dumb because that's very just kind of mean."},{"startTime":2570.611,"endTime":2575.874,"body":"The uninformed clients are oftentimes the most successful."},{"startTime":2577.455,"endTime":2581.137,"body":"For example, I have two clients that come to mind."},{"startTime":2581.137,"endTime":2584.069,"body":"One of them that was wildly successful."},{"startTime":2584.069,"endTime":2589.021,"body":"I haven't shared this or anything on social media because I'm super behind on sharing"},{"startTime":2584.069,"endTime":2589.021,"body":"client stuff."},{"startTime":2590.53,"endTime":2591.97,"body":"He didn't want to track macros, whatever."},{"startTime":2591.97,"endTime":2593.33,"body":"He said, just tell me how to operate."},{"startTime":2593.33,"endTime":2595.33,"body":"Tell me what rules to operate by."},{"startTime":2595.33,"endTime":2598.99,"body":"And he was, I mean, I he's like 55, something like that."},{"startTime":2598.99,"endTime":2604.49,"body":"He travels all the time for work, like back to Europe and L.A., New York, all over the"},{"startTime":2598.99,"endTime":2604.49,"body":"place."},{"startTime":2604.49,"endTime":2615.55,"body":"And we went from like one eighty five to like one fifty five and he's shredded, absolutely"},{"startTime":2604.49,"endTime":2615.55,"body":"shredded and navigating one of the like hardest schedules with like traveling to Europe,"},{"startTime":2615.55,"endTime":2618.77,"body":"being on a different schedule back to L.A., to New York."},{"startTime":2618.77,"endTime":2620.204,"body":"And because"},{"startTime":2620.204,"endTime":2625.257,"body":"there was no like IIFYM or he just picked simple rules that worked."},{"startTime":2625.257,"endTime":2635.762,"body":"And I mean, they worked tremendously coupled with like, have a fair portion of my coaching"},{"startTime":2625.257,"endTime":2635.762,"body":"roster is other coaches who are very well informed."},{"startTime":2635.762,"endTime":2647.008,"body":"They often struggle to produce consistent fat loss week over week because they quote"},{"startTime":2635.762,"endTime":2647.008,"body":"unquote, like they know too much to be dangerous and make their swaps, their deviations,"},{"startTime":2647.008,"endTime":2647.589,"body":"things like that."},{"startTime":2647.589,"endTime":2649.24,"body":"And it really just bites them in the ass."},{"startTime":2649.24,"endTime":2650.238,"body":"like,"},{"startTime":2650.238,"endTime":2652.729,"body":"I'm fortunate where I just don't do that."},{"startTime":2652.729,"endTime":2656.1,"body":"I'd literally just follow what my coach tells me and I turn my brain off."},{"startTime":2656.1,"endTime":2662.481,"body":"And the joke that I always make is like, I make nutrition decisions for dozens of people"},{"startTime":2656.1,"endTime":2662.481,"body":"every single week."},{"startTime":2662.481,"endTime":2666.102,"body":"The last person I want to make them for is myself, you know?"},{"startTime":2667.583,"endTime":2671.104,"body":"And I've just found that to be so, so, so, so true."},{"startTime":2671.104,"endTime":2680.416,"body":"And it's very, very different from like the I F I am the flexible dieting thing that has"},{"startTime":2671.104,"endTime":2680.416,"body":"become popular and more like the last decade or so."},{"startTime":2680.958,"endTime":2687.12,"body":"but it just does not produce as good of results or as quick of results."},{"startTime":2688.0,"endTime":2696.342,"body":"Now, back to the free meals, something I really want to talk about is using free meals in"},{"startTime":2688.0,"endTime":2696.342,"body":"a calorie deficit."},{"startTime":2696.342,"endTime":2701.744,"body":"It depends drastically on the individual and their approach to dieting, right?"},{"startTime":2701.744,"endTime":2710.636,"body":"So the meal plan versus the flexible dieting that we just talked about, other facets such"},{"startTime":2701.744,"endTime":2710.636,"body":"as sleep duration and quality, training volume,"},{"startTime":2710.636,"endTime":2717.628,"body":"training intensity and how much or how little cardio is being done all contributes"},{"startTime":2710.636,"endTime":2717.628,"body":"significantly."},{"startTime":2717.668,"endTime":2724.72,"body":"So for example, with my diet at the end of, man, that was like already over a year ago."},{"startTime":2724.72,"endTime":2725.2,"body":"was really wild."},{"startTime":2725.2,"endTime":2726.717,"body":"The end of 2023."},{"startTime":2726.717,"endTime":2737.266,"body":"I think my lowest calories were like 2,500 in my final week, but I was training for three"},{"startTime":2726.717,"endTime":2737.266,"body":"hours per day doing cardio two to three times per week."},{"startTime":2737.266,"endTime":2741.76,"body":"sauna five days per week and I was sleeping like really, really well."},{"startTime":2741.76,"endTime":2748.624,"body":"So I was able to have a free meal every single week where I ate pretty much as much sushi"},{"startTime":2741.76,"endTime":2748.624,"body":"as I could handle."},{"startTime":2748.805,"endTime":2760.733,"body":"And which would have these like very large over feedings, but it did nothing because the"},{"startTime":2748.805,"endTime":2760.733,"body":"deficit was so great because of the very, very large energy expenditure."},{"startTime":2761.895,"endTime":2763.856,"body":"Unless you are someone who's"},{"startTime":2764.168,"endTime":2776.107,"body":"younger, has a lot of free time on your hands, or maybe is an also like a multi-sport"},{"startTime":2764.168,"endTime":2776.107,"body":"athlete, that approach is probably not going to be the case for you because from a time"},{"startTime":2776.107,"endTime":2785.394,"body":"investment, it is a much better time investment to reduce calories than to spend five and"},{"startTime":2776.107,"endTime":2785.394,"body":"a half hours at the gym every day."},{"startTime":2786.331,"endTime":2787.293,"body":"go ahead."},{"startTime":2787.782,"endTime":2798.812,"body":"I was just, I just was musing on the, 20 pounds that I lost two seasons ago biking where I"},{"startTime":2787.782,"endTime":2798.812,"body":"was trying to eat in a surplus and I was eating all sorts of palatable foods."},{"startTime":2798.812,"endTime":2803.816,"body":"And yet I was doing so much activity that I just could not keep the weight on."},{"startTime":2803.816,"endTime":2815.116,"body":"And that's obviously not like the most optimal way to go about this, but, it is"},{"startTime":2803.816,"endTime":2815.116,"body":"interesting to just kind of note the, the numerous different ways in which one could lose"},{"startTime":2815.116,"endTime":2815.886,"body":"weight."},{"startTime":2816.88,"endTime":2819.243,"body":"and activity being, you know, one of those components."},{"startTime":2819.243,"endTime":2821.403,"body":"It's definitely there."},{"startTime":2821.404,"endTime":2829.654,"body":"I think it incorrectly gets relied upon because someone will be like, well, can I just add"},{"startTime":2821.404,"endTime":2829.654,"body":"15 minutes of cardio?"},{"startTime":2829.654,"endTime":2834.387,"body":"I'm like, you can, but that 15 minutes of cardio won't even burn a banana."},{"startTime":2834.847,"endTime":2836.147,"body":"You know what I mean?"},{"startTime":2838.468,"endTime":2839.289,"body":"Yeah."},{"startTime":2839.289,"endTime":2845.99,"body":"And it's like it again, when I said like, it's a return on your time invested, it will"},{"startTime":2839.289,"endTime":2845.99,"body":"work."},{"startTime":2845.99,"endTime":2847.971,"body":"It's going to cost you hours and"},{"startTime":2847.971,"endTime":2852.474,"body":"hours of your week to leverage it to like a significant degree."},{"startTime":2852.474,"endTime":2853.694,"body":"Now, don't get me wrong."},{"startTime":2853.694,"endTime":2858.116,"body":"You may need to leverage cardio with your caloric deficit."},{"startTime":2858.377,"endTime":2859.587,"body":"It does work."},{"startTime":2859.587,"endTime":2873.665,"body":"But again, if when it comes to can I reduce 100 calories in my day from dropping 25 carbs"},{"startTime":2859.587,"endTime":2873.665,"body":"with dinner or something like that, or am I going to add that cardio in each day?"},{"startTime":2873.665,"endTime":2876.751,"body":"It's typically a better return on your time to drop the"},{"startTime":2876.751,"endTime":2878.512,"body":"25 grams of carbs at dinner."},{"startTime":2878.512,"endTime":2879.513,"body":"I mean, absolutely."},{"startTime":2879.513,"endTime":2888.126,"body":"Yeah, because like to have to be a slave to, know, making sure that you're getting out and"},{"startTime":2879.513,"endTime":2888.126,"body":"moving is something that most people don't want, especially when you're in a clerk"},{"startTime":2888.126,"endTime":2890.597,"body":"deficit, meaning your energy reserves are low anyways."},{"startTime":2890.597,"endTime":2896.7,"body":"So it's going to be even harder to get you motivated to get out the door to go run or bike"},{"startTime":2890.597,"endTime":2896.7,"body":"or whatever it is."},{"startTime":2897.12,"endTime":2899.921,"body":"So yeah, I mean, I always tell clients the same thing."},{"startTime":2899.921,"endTime":2906.66,"body":"And the other consideration here, too, is the intensity of the exercise that you're doing"},{"startTime":2899.921,"endTime":2906.66,"body":"in that, like if you're doing a ton of hit cardio,"},{"startTime":2906.66,"endTime":2911.562,"body":"Yes, you're going to burn more calories from hit, but there's an extremely high fatigue"},{"startTime":2906.66,"endTime":2911.562,"body":"cost from that."},{"startTime":2911.562,"endTime":2914.413,"body":"It's going to have trickle down effects on, your diet."},{"startTime":2914.413,"endTime":2918.045,"body":"might make you more hungry, but also on your energy reserves throughout the day."},{"startTime":2918.045,"endTime":2920.226,"body":"thus, you know, I tend to."},{"startTime":2920.506,"endTime":2927.249,"body":"Advise my clients in a deficit to stick more to like walking in zone two cardio, but now"},{"startTime":2920.506,"endTime":2927.249,"body":"we're looking at having to increase durations."},{"startTime":2927.249,"endTime":2934.338,"body":"So no, you're not working extremely hard, but now you're looking at having to do hours of"},{"startTime":2927.249,"endTime":2934.338,"body":"this potentially instead of minutes of it."},{"startTime":2934.338,"endTime":2946.714,"body":"And I just, I don't think that there's a great solution when it comes to trying to"},{"startTime":2934.338,"endTime":2946.714,"body":"maintain muscle mass in a deficit and trying to include excessive amounts of cardio."},{"startTime":2947.041,"endTime":2947.854,"body":"Agreed, right?"},{"startTime":2947.854,"endTime":2951.852,"body":"And the kicker in what you just said there is excessive there."},{"startTime":2951.852,"endTime":2961.617,"body":"Now, one kind of final note that I have is like in a perfect world with clients, I always"},{"startTime":2951.852,"endTime":2961.617,"body":"like to diet clients with at least one weekly free meal, right?"},{"startTime":2961.617,"endTime":2964.139,"body":"Date night with spouse being the example."},{"startTime":2964.139,"endTime":2967.921,"body":"However, it needs to be results dependent."},{"startTime":2967.921,"endTime":2976.425,"body":"And this is the thing that oftentimes people will forget and someone will have like a"},{"startTime":2967.921,"endTime":2976.425,"body":"setback week."},{"startTime":2976.425,"endTime":2976.996,"body":"You know what I mean?"},{"startTime":2976.996,"endTime":2981.848,"body":"Like, let's say, like I speak in terms of relative,"},{"startTime":2982.348,"endTime":2983.728,"body":"percentage decreases."},{"startTime":2983.728,"endTime":2988.348,"body":"At a minimum, I'm looking for half of a percent total body mass loss per week."},{"startTime":2988.428,"endTime":2993.488,"body":"Optimally, we're looking at 1 % so that we don't spend half the year dieting."},{"startTime":2993.488,"endTime":3003.828,"body":"In some small cases, if someone is like very overweight and we're trying to aggressively"},{"startTime":2993.488,"endTime":3003.828,"body":"lose weight to get them closer to health faster, we might move it like 1.25 % or something"},{"startTime":3003.828,"endTime":3005.068,"body":"like that."},{"startTime":3005.748,"endTime":3010.68,"body":"Things that can happen semi-regularly is like someone won't have a really adherent week."},{"startTime":3010.68,"endTime":3016.534,"body":"they will, they get a little bit cocky and deviate and think things are going to work and"},{"startTime":3010.68,"endTime":3016.534,"body":"they don't."},{"startTime":3016.534,"endTime":3021.598,"body":"And we'll completely miss our target of half of a percent rate of our loss."},{"startTime":3021.598,"endTime":3025.411,"body":"Or maybe we were sometimes even up weight from the previous week."},{"startTime":3025.411,"endTime":3027.922,"body":"And we'll say, Aaron, you what about a free meal this week?"},{"startTime":3027.922,"endTime":3038.32,"body":"And I'm like, no, adding, adding more calories into a week in which you already have gone"},{"startTime":3027.922,"endTime":3038.32,"body":"over and we've regressed is only going to further our regression."},{"startTime":3038.32,"endTime":3039.16,"body":"So"},{"startTime":3039.62,"endTime":3053.56,"body":"That is one where, again, everything needs to be results dependent or our 12 week diet"},{"startTime":3039.62,"endTime":3053.56,"body":"turns into a 24 week diet because we're unable to commit to the kind of guides, sorry,"},{"startTime":3053.56,"endTime":3057.48,"body":"boundaries and guidelines of which to operate within."},{"startTime":3058.02,"endTime":3068.86,"body":"The one thing I don't love and I do wanna bring this up is it also sounds like I'm"},{"startTime":3058.02,"endTime":3068.86,"body":"rewarding someone with food."},{"startTime":3068.994,"endTime":3077.146,"body":"Right, and I want to make it clear that that's not really what it is, but it's in a"},{"startTime":3068.994,"endTime":3077.146,"body":"perfect world at baseline, I wanna keep a free meal in."},{"startTime":3077.146,"endTime":3089.19,"body":"That free meal needs to be results dependent because if we are not making the results and"},{"startTime":3077.146,"endTime":3089.19,"body":"we're adding a free meal in, we're only then increasing the calories and we're trying fat"},{"startTime":3089.19,"endTime":3096.752,"body":"loss because we're not agreeing to the guidelines of which were said we would operate"},{"startTime":3089.19,"endTime":3096.752,"body":"within."},{"startTime":3097.582,"endTime":3109.162,"body":"You have to be careful there with the rewarding of food, especially if someone's coming"},{"startTime":3097.582,"endTime":3109.162,"body":"from a less healthy lifestyle, trying to get to like, I'm using air quotes because healthy"},{"startTime":3109.162,"endTime":3111.254,"body":"is very much a weasel word."},{"startTime":3111.254,"endTime":3112.004,"body":"It's subjective."},{"startTime":3112.004,"endTime":3115.117,"body":"It's hard to objectively define, but you get what I'm saying."},{"startTime":3115.117,"endTime":3126.274,"body":"If someone has a past of like overindulgences, be very intentional with your word-choicing"},{"startTime":3115.117,"endTime":3126.274,"body":"around the free meal gifting."},{"startTime":3126.274,"endTime":3130.159,"body":"because you don't want to reward things with food for obvious reasons."},{"startTime":3130.159,"endTime":3141.168,"body":"Yeah, it's as I think about, you know, my deficits in the past, I would still have at"},{"startTime":3130.159,"endTime":3141.168,"body":"least one meal a week where I would go out and I guess it would fall into the category of"},{"startTime":3141.168,"endTime":3142.529,"body":"your free meal."},{"startTime":3142.529,"endTime":3152.618,"body":"But I think the difference is that that example I used in the beginning where I said, I"},{"startTime":3142.529,"endTime":3152.618,"body":"don't even consider it a deviation from my normal eating if I have, you know, a fillet,"},{"startTime":3152.618,"endTime":3155.86,"body":"some fries and a side of vegetables at a restaurant."},{"startTime":3157.403,"endTime":3166.21,"body":"That's true in my maintenance or surplus phases, but in a deficit, I feel like maybe it's"},{"startTime":3157.403,"endTime":3166.21,"body":"because I have the knowledge and the experience, but I could go out to that same"},{"startTime":3166.21,"endTime":3177.7,"body":"restaurant and instead of getting a filet and fries, it could be a sirloin with a baked"},{"startTime":3166.21,"endTime":3177.7,"body":"potato with nothing on it, like you said, or with like a side of rice with trying to tell"},{"startTime":3177.7,"endTime":3180.913,"body":"them not to put like a ton of oil and butter in it, whatever you need to do there."},{"startTime":3180.913,"endTime":3186.257,"body":"But having some sort of starch that's lower in fat, it's not fried, still having the"},{"startTime":3180.913,"endTime":3186.257,"body":"vegetables there."},{"startTime":3186.257,"endTime":3187.939,"body":"choosing that leaner cut of meat."},{"startTime":3187.939,"endTime":3196.629,"body":"Now we've almost turned what could be considered like a free meal into just a regular meal"},{"startTime":3187.939,"endTime":3196.629,"body":"that happens to be eaten at a restaurant instead of in your house."},{"startTime":3197.092,"endTime":3201.632,"body":"Yeah, and it again, everything is always like progress dependent, right?"},{"startTime":3201.632,"endTime":3208.852,"body":"Because let's say, let's say you are in a deficit and you go have this like regular meal,"},{"startTime":3201.632,"endTime":3208.852,"body":"right?"},{"startTime":3208.852,"endTime":3211.332,"body":"And you're like, Hey, I ordered a lean cut of steak."},{"startTime":3211.332,"endTime":3216.172,"body":"I asked them not to use sauce and you know, I made it fit, fit our plan."},{"startTime":3216.272,"endTime":3224.672,"body":"And you know, yesterday your weigh-ins like a 180.0 and after the steak day, you're up to"},{"startTime":3216.272,"endTime":3224.672,"body":"like a 182.5, right?"},{"startTime":3224.672,"endTime":3227.068,"body":"So we've got 2.5 pounds from eating."},{"startTime":3227.883,"endTime":3233.623,"body":"Even with best intentions, it looks like things did not transpire in the way that we had"},{"startTime":3227.883,"endTime":3233.623,"body":"hoped."},{"startTime":3233.623,"endTime":3235.316,"body":"Now I'm not saying you ate"},{"startTime":3235.411,"endTime":3238.167,"body":"or like, I mean, it could have been volume, like food volume."},{"startTime":3238.167,"endTime":3240.323,"body":"I mean, there's a number of factors that go in there."},{"startTime":3240.458,"endTime":3241.628,"body":"Exactly."},{"startTime":3242.629,"endTime":3249.27,"body":"But it's it all depends on the how it obfuscates our data, right?"},{"startTime":3249.27,"endTime":3252.909,"body":"Because in a perfect world like that, that meal you ate is great, right?"},{"startTime":3252.909,"endTime":3255.412,"body":"I think the meal that you propose, right?"},{"startTime":3255.412,"endTime":3257.253,"body":"It's a very, very wonderful solution."},{"startTime":3257.253,"endTime":3260.273,"body":"But say we do that three times per week."},{"startTime":3260.333,"endTime":3265.425,"body":"And the interesting thing with sodium is it doesn't it doesn't clear really quickly,"},{"startTime":3260.333,"endTime":3265.425,"body":"right?"},{"startTime":3265.425,"endTime":3268.936,"body":"Like you might get that sodium spike and it's not one day and sodium is back down."},{"startTime":3268.936,"endTime":3269.96,"body":"Sodium type"},{"startTime":3269.96,"endTime":3271.962,"body":"tends to like linger a little bit."},{"startTime":3271.962,"endTime":3279.048,"body":"And let's say we have it two days later and we have another bump and now it looks like we"},{"startTime":3271.962,"endTime":3279.048,"body":"have a regressed week."},{"startTime":3279.048,"endTime":3281.61,"body":"But you're like, no, but this meal was good."},{"startTime":3281.61,"endTime":3285.153,"body":"You know, it checked the boxes, but our weight's now climbing."},{"startTime":3285.153,"endTime":3290.537,"body":"So what happens is it just obfuscates our ability to really assess."},{"startTime":3291.519,"endTime":3298.2,"body":"And typically if we have, if you find like the good spot that's like local where, you can"},{"startTime":3291.519,"endTime":3298.2,"body":"speak, you know, you're"},{"startTime":3298.2,"endTime":3307.348,"body":"your server and that sort of thing and you're able to typically tailor it to fit your"},{"startTime":3298.2,"endTime":3307.348,"body":"needs, it's less of a potential problem."},{"startTime":3307.348,"endTime":3317.226,"body":"But if you're bouncing around, the likelihood of things being as controlled as you would"},{"startTime":3307.348,"endTime":3317.226,"body":"hope are significantly less leading to greater obfuscation and variables in the"},{"startTime":3317.597,"endTime":3327.904,"body":"Would you expect though in that situation if someone's up 2.5 pounds from like a high"},{"startTime":3317.597,"endTime":3327.904,"body":"sodium meal that in a matter of days you would see that then plummet back down to the"},{"startTime":3327.904,"endTime":3329.516,"body":"range that you would expect it to be?"},{"startTime":3329.516,"endTime":3332.473,"body":"Sometimes it happens and sometimes it doesn't."},{"startTime":3333.889,"endTime":3346.437,"body":"It's really, it's really, really challenging, especially I would say in women, because"},{"startTime":3333.889,"endTime":3346.437,"body":"there's different women have more monthly fluctuations in their hormones, obviously, that"},{"startTime":3346.437,"endTime":3354.442,"body":"also have like impacts on the renin angiotensin aldosterone system, which impact kidneys"},{"startTime":3346.437,"endTime":3354.442,"body":"and water retention."},{"startTime":3354.843,"endTime":3358.039,"body":"it's, it really does depend."},{"startTime":3358.039,"endTime":3361.031,"body":"on the client, but I'll ask greater questions around things."},{"startTime":3361.031,"endTime":3367.795,"body":"And I typically have them provide me a little bit more contextual information around their"},{"startTime":3361.031,"endTime":3367.795,"body":"monthly cycle so that I can look for those things."},{"startTime":3367.795,"endTime":3373.318,"body":"But yeah, some people have like they'll go get pho or something like that, or like a soup"},{"startTime":3367.795,"endTime":3373.318,"body":"that's going to be higher in sodium."},{"startTime":3373.318,"endTime":3374.698,"body":"We spike, we dump."},{"startTime":3374.698,"endTime":3379.971,"body":"And I see others where it stays up for like three or four days before it finally starts to"},{"startTime":3374.698,"endTime":3379.971,"body":"trend back down."},{"startTime":3379.971,"endTime":3385.097,"body":"So the coaching has been so wild and that like you see so many different."},{"startTime":3385.097,"endTime":3387.085,"body":"things, you know, and you have."},{"startTime":3387.085,"endTime":3395.467,"body":"Like like there's general pretty good baselines and kind of I've said this before kind of"},{"startTime":3387.085,"endTime":3395.467,"body":"like avatars that you can create and put people into."},{"startTime":3395.467,"endTime":3401.509,"body":"But then you do get some people who are just these wild outliers, you know, like some"},{"startTime":3395.467,"endTime":3401.509,"body":"people in a build."},{"startTime":3401.509,"endTime":3408.751,"body":"I can really only feed him at like a 16 X bodyweight multiplier or rate of gain is too"},{"startTime":3401.509,"endTime":3408.751,"body":"fast, you know."},{"startTime":3408.751,"endTime":3410.941,"body":"And then I have this other guy that I mentioned earlier."},{"startTime":3410.941,"endTime":3417.123,"body":"We're at like a 20 X bodyweight multiplier and he's only put on like 200 grams per week."},{"startTime":3417.342,"endTime":3418.925,"body":"Yeah, yeah."},{"startTime":3419.014,"endTime":3421.315,"body":"And it's just vastly different."},{"startTime":3421.315,"endTime":3436.965,"body":"then obviously, you know how honest people are with their food choices and their adherence"},{"startTime":3421.315,"endTime":3436.965,"body":"to our agreed upon protocol and stuff comes into it, but it is pretty vast."},{"startTime":3437.842,"endTime":3439.729,"body":"Yep, that makes sense."},{"startTime":3440.269,"endTime":3440.851,"body":"Okay, cool."},{"startTime":3440.851,"endTime":3444.763,"body":"That is all I had for free meals versus cheat meals."},{"startTime":3444.763,"endTime":3448.044,"body":"Is there anything that you wanted to add to wrap this one up?"},{"startTime":3448.044,"endTime":3453.71,"body":"No, my only, I guess, last thought is just the timing of where it is in relation to your"},{"startTime":3448.044,"endTime":3453.71,"body":"activity."},{"startTime":3453.71,"endTime":3462.039,"body":"And if there's any consideration there in that, you know, is it best to have this meal"},{"startTime":3453.71,"endTime":3462.039,"body":"before a big workout after a big workout?"},{"startTime":3462.039,"endTime":3467.665,"body":"Does it matter if it's before weights versus before cardio or after cardio or after"},{"startTime":3462.039,"endTime":3467.665,"body":"weights?"},{"startTime":3467.906,"endTime":3470.298,"body":"If there's any factor consideration in that."},{"startTime":3470.551,"endTime":3478.839,"body":"Yeah, I mean, based on things we know of the hormonal changes that take place during"},{"startTime":3470.551,"endTime":3478.839,"body":"training, we get improved caloric partitioning post-workout."},{"startTime":3478.839,"endTime":3488.427,"body":"So if we are going to have a higher calorie, higher carbohydrate indulgent meal makes most"},{"startTime":3478.839,"endTime":3488.427,"body":"sense on paper to put in post-workout."},{"startTime":3488.467,"endTime":3490.239,"body":"How that fits into the frame of life."},{"startTime":3490.239,"endTime":3497.377,"body":"You probably don't want to go like super sweaty and, you know, in your gym clothes to"},{"startTime":3490.239,"endTime":3497.377,"body":"dinner with her."},{"startTime":3497.377,"endTime":3504.969,"body":"you know, significant other post workout, but on paper, that would be the best time before"},{"startTime":3497.377,"endTime":3504.969,"body":"training."},{"startTime":3505.587,"endTime":3508.991,"body":"It can work, but that depends on how the food makes you feel right."},{"startTime":3508.991,"endTime":3517.934,"body":"If it's like sitting really heavy in your in your stomach and you have like leg day,"},{"startTime":3508.991,"endTime":3517.934,"body":"that's going to be pretty miserable and potentially disastrous."},{"startTime":3517.934,"endTime":3522.775,"body":"So you have to kind of weigh it in with the types of food and how you feel digesting"},{"startTime":3517.934,"endTime":3522.775,"body":"those."},{"startTime":3522.95,"endTime":3533.108,"body":"I've heard that something like 15 to 45 minutes after a big meal is when the food is"},{"startTime":3522.95,"endTime":3533.108,"body":"finally kind of making its way through your body and can be utilized for a workout."},{"startTime":3533.949,"endTime":3538.693,"body":"to me, like maybe it's because I'm still relatively young at 40 something."},{"startTime":3539.094,"endTime":3543.958,"body":"Obviously this has changed since I was 20 something where food would digest way faster."},{"startTime":3543.958,"endTime":3551.554,"body":"But I usually find by 45 minutes after a pretty big meal that it's usually digested enough"},{"startTime":3543.958,"endTime":3551.554,"body":"where I feel like I could work out."},{"startTime":3551.612,"endTime":3564.676,"body":"And I usually have a sense of increased energy from the caloric burn that's occurring in"},{"startTime":3551.612,"endTime":3564.676,"body":"my body from the energy kind of disseminated out to the various portions of my muscular"},{"startTime":3564.676,"endTime":3565.636,"body":"system."},{"startTime":3565.716,"endTime":3575.439,"body":"So I don't know, I personally love having a really big meal, waiting 45 minutes and then"},{"startTime":3565.716,"endTime":3575.439,"body":"doing some kind of workout, whether it's weights or cardio, because it feels to me like"},{"startTime":3575.519,"endTime":3578.44,"body":"that food is then being used for good."},{"startTime":3579.408,"endTime":3588.308,"body":"Whereas sometimes it's the opposite if I do it after the workout where I feel like at that"},{"startTime":3579.408,"endTime":3588.308,"body":"point, then the food kind of sits heavy in my body because I'm not actually using it to"},{"startTime":3588.308,"endTime":3589.681,"body":"move my body after."},{"startTime":3589.681,"endTime":3595.276,"body":"So we'll open a few more cans of worms now, like fat contents, right?"},{"startTime":3595.276,"endTime":3602.762,"body":"If that indulgent meal is like high in fat, which with like free meals or cheap meals,"},{"startTime":3595.276,"endTime":3602.762,"body":"that's typically what's happening, right?"},{"startTime":3602.762,"endTime":3609.467,"body":"And your food's going to digest so much slower and it'll just kind of like sit in there."},{"startTime":3609.467,"endTime":3613.75,"body":"I also think it matters proximity to other meals, right?"},{"startTime":3613.75,"endTime":3619.745,"body":"So if you, like for example, right now, like if I'm training at 3 p.m., I eat at like,"},{"startTime":3619.975,"endTime":3620.736,"body":"8 a.m."},{"startTime":3620.736,"endTime":3632.14,"body":"I eat it like noon and then I eat it too that noon and to overlap super hard so I'm"},{"startTime":3620.736,"endTime":3632.14,"body":"typically like that food still sitting in there I don't ever feel like it's digested and"},{"startTime":3632.14,"endTime":3636.514,"body":"I'm using it feels like things are stuck in there whereas"},{"startTime":3636.514,"endTime":3638.325,"body":"a ton of food before you train."},{"startTime":3638.325,"endTime":3647.875,"body":"Like, you're front loading your food to be before you train, meaning it's getting kind of"},{"startTime":3638.325,"endTime":3647.875,"body":"used for the training versus not to say that you're not eating a lot after training, too,"},{"startTime":3647.875,"endTime":3649.326,"body":"because you probably are."},{"startTime":3650.148,"endTime":3650.72,"body":"But yeah."},{"startTime":3650.72,"endTime":3664.812,"body":"But I typically find the the training duration, so the time just spent, and then also the"},{"startTime":3650.72,"endTime":3664.812,"body":"activity, I'm using a very unscientific term, like freeze up space so that when you eat"},{"startTime":3664.812,"endTime":3677.943,"body":"that large meal after, assuming that you have efficiently or decently shifted from"},{"startTime":3664.812,"endTime":3677.943,"body":"sympathetic to parasympathetic, which plays an important role."},{"startTime":3678.115,"endTime":3689.586,"body":"and you don't get pretty dehydrated to where your food digestion will significantly slow,"},{"startTime":3678.115,"endTime":3689.586,"body":"I find that the body will really suck up food post-workout much better than at other times"},{"startTime":3689.586,"endTime":3690.037,"body":"of the day."},{"startTime":3690.037,"endTime":3693.76,"body":"So if I had to pick, I would preferentially choose post-workout."},{"startTime":3693.76,"endTime":3696.1,"body":"Do you feel the same with cardio versus weights there?"},{"startTime":3696.1,"endTime":3698.559,"body":"Are you speaking more specifically about weights?"},{"startTime":3698.583,"endTime":3703.608,"body":"More specifically about weights, think, but it depends."},{"startTime":3703.608,"endTime":3714.689,"body":"If we're talking about one of your two and a half hour bike rides, I think it would"},{"startTime":3703.608,"endTime":3714.689,"body":"probably have an equal response to a weight training session."},{"startTime":3715.434,"endTime":3716.291,"body":"sense."},{"startTime":3717.233,"endTime":3720.548,"body":"Cool, so this was fun, hopefully for you guys."},{"startTime":3720.548,"endTime":3730.174,"body":"I love talking about nutrition because like I said, it's my bread and butter, but it's not"},{"startTime":3720.548,"endTime":3730.174,"body":"as sexy as geeking out on training, but I enjoyed this one."},{"startTime":3730.174,"endTime":3731.681,"body":"Yeah, I always enjoy these conversations too."},{"startTime":3731.681,"endTime":3733.265,"body":"Thanks for putting it together."},{"startTime":3733.735,"endTime":3737.511,"body":"Of course, always guys, we will talk to you next week."}]}