{"version":"1.0.0","segments":[{"startTime":59.300000000000004,"endTime":61.779,"body":"Welcome back to Stay"},{"startTime":59.300000000000004,"endTime":61.779,"body":"Off My Operating Table"},{"startTime":61.779,"endTime":63.399,"body":"with Dr. Philip Ovadia."},{"startTime":63.93000000000001,"endTime":66.019,"body":"Today we're gonna"},{"startTime":63.93000000000001,"endTime":66.019,"body":"talk to the future."},{"startTime":66.16,"endTime":68.959,"body":"We're literally"},{"startTime":66.16,"endTime":68.959,"body":"talking to the future."},{"startTime":69.64,"endTime":72.53,"body":"Our guest is Martin Silva,"},{"startTime":69.64,"endTime":72.53,"body":"who is somewhere on the"},{"startTime":72.53,"endTime":73.68,"body":"other side of the planet."},{"startTime":74.15,"endTime":75.75,"body":"Where in Australia are you?"},{"startTime":76.809,"endTime":78.6,"body":"I'm down here in Sydney."},{"startTime":78.65,"endTime":79.86,"body":"Sydney, Australia."},{"startTime":80.459,"endTime":80.63900000000001,"body":"Okay."},{"startTime":80.63900000000001,"endTime":83.13900000000001,"body":"So it's it's bright and"},{"startTime":80.63900000000001,"endTime":83.13900000000001,"body":"early here, 7:00 AM on"},{"startTime":83.13900000000001,"endTime":83.959,"body":"a Wednesday morning."},{"startTime":83.959,"endTime":85.82,"body":"Like you say, we're ahead"},{"startTime":83.959,"endTime":85.82,"body":"of you, a day ahead of you."},{"startTime":86.41,"endTime":87.08000000000001,"body":"Life is good."},{"startTime":87.08000000000001,"endTime":88.019,"body":"Life is good down here."},{"startTime":88.019,"endTime":88.14,"body":"Awesome."},{"startTime":88.33000000000001,"endTime":90.379,"body":"Live about 30 minutes"},{"startTime":88.33000000000001,"endTime":90.379,"body":"away from Bondi Beach,"},{"startTime":90.379,"endTime":91.48,"body":"so I can't complain."},{"startTime":92.289,"endTime":92.87,"body":"Very good."},{"startTime":94.21000000000001,"endTime":94.71000000000001,"body":"Phil?"},{"startTime":96.94900000000001,"endTime":97.009,"body":"Yeah."},{"startTime":97.009,"endTime":98.07900000000001,"body":"Martin Silva."},{"startTime":98.41900000000001,"endTime":100.819,"body":"Yeah, excited to"},{"startTime":98.41900000000001,"endTime":100.819,"body":"have Martin back on."},{"startTime":100.819,"endTime":104.299,"body":"It's been quite a while,"},{"startTime":100.819,"endTime":104.299,"body":"probably at least two if"},{"startTime":104.299,"endTime":108.039,"body":"not three years since we"},{"startTime":104.299,"endTime":108.039,"body":"had him on the first time."},{"startTime":108.399,"endTime":112.629,"body":"And I can't even remember"},{"startTime":108.399,"endTime":112.629,"body":"how I originally came across"},{"startTime":112.629,"endTime":114.46900000000001,"body":"Martin, but glad I did."},{"startTime":114.599,"endTime":118.8,"body":"I think he's one of the real"},{"startTime":114.599,"endTime":118.8,"body":"great voices in the space"},{"startTime":118.8,"endTime":123.85900000000001,"body":"talking about diet and fitness"},{"startTime":118.8,"endTime":123.85900000000001,"body":"and exercise mindset, which"},{"startTime":123.85900000000001,"endTime":127.10000000000001,"body":"is something that we really"},{"startTime":123.85900000000001,"endTime":127.10000000000001,"body":"want to dig into more today."},{"startTime":127.46000000000001,"endTime":131.11,"body":"And it's always interesting"},{"startTime":127.46000000000001,"endTime":131.11,"body":"getting the world"},{"startTime":131.17000000000002,"endTime":133.99,"body":"perspective on some of"},{"startTime":131.17000000000002,"endTime":133.99,"body":"these issues we talk about."},{"startTime":134.03,"endTime":138.34,"body":"We sometimes get a little"},{"startTime":134.03,"endTime":138.34,"body":"US-centric but understanding,"},{"startTime":138.59,"endTime":142.26999999999998,"body":"how metabolic health and fitness"},{"startTime":138.59,"endTime":142.26999999999998,"body":"and nutrition is being is"},{"startTime":142.26999999999998,"endTime":146.14,"body":"being experienced worldwide I"},{"startTime":142.26999999999998,"endTime":146.14,"body":"think is useful for us as well."},{"startTime":146.4,"endTime":148.66,"body":"Like I said, excited"},{"startTime":146.4,"endTime":148.66,"body":"to have Martin back on."},{"startTime":149.12,"endTime":152.619,"body":"And why don't you, maybe for"},{"startTime":149.12,"endTime":152.619,"body":"people that haven't gone back"},{"startTime":152.68900000000002,"endTime":156.5,"body":"and listened to that first"},{"startTime":152.68900000000002,"endTime":156.5,"body":"episode just give a little bit"},{"startTime":156.55,"endTime":159.43,"body":"of your background, Martin,"},{"startTime":156.55,"endTime":159.43,"body":"talk about what brought you"},{"startTime":159.43,"endTime":163.06,"body":"to the space that you find"},{"startTime":159.43,"endTime":163.06,"body":"yourself in today, and then we"},{"startTime":163.06,"endTime":164.8,"body":"can dig into the conversation."},{"startTime":165.97000000000003,"endTime":166.28000000000003,"body":"Yeah."},{"startTime":166.28000000000003,"endTime":168.81,"body":"So firstly, thanks for having"},{"startTime":166.28000000000003,"endTime":168.81,"body":"me back on again, Phil."},{"startTime":169.26999999999998,"endTime":170.3,"body":"Really appreciate it."},{"startTime":170.32999999999998,"endTime":174.03000000000003,"body":"And yeah, just wanna just zoom"},{"startTime":170.32999999999998,"endTime":174.03000000000003,"body":"back in on my camera here."},{"startTime":174.03000000000003,"endTime":174.75,"body":"Don't know what happened there."},{"startTime":174.75,"endTime":175.29000000000002,"body":"Zoomed out."},{"startTime":175.29000000000002,"endTime":175.70999999999998,"body":"There we go."},{"startTime":176.05,"endTime":177.81,"body":"So really appreciate"},{"startTime":176.05,"endTime":177.81,"body":"you having me back on."},{"startTime":177.81,"endTime":180.10000000000002,"body":"I was on, I think it was"},{"startTime":177.81,"endTime":180.10000000000002,"body":"three years ago now, so"},{"startTime":180.10000000000002,"endTime":181.26999999999998,"body":"the time's flown there."},{"startTime":181.72000000000003,"endTime":184.91000000000003,"body":"And yeah, so I've been"},{"startTime":181.72000000000003,"endTime":184.91000000000003,"body":"in this game now of"},{"startTime":184.91000000000003,"endTime":186.12,"body":"coaching for 20 years."},{"startTime":186.12,"endTime":187.53000000000003,"body":"I've been in the"},{"startTime":186.12,"endTime":187.53000000000003,"body":"fitness industry now."},{"startTime":187.95,"endTime":192.76999999999998,"body":"So I started actually out as a"},{"startTime":187.95,"endTime":192.76999999999998,"body":"PT back in back when I was 20."},{"startTime":192.76999999999998,"endTime":193.89,"body":"I'm 38 now."},{"startTime":194.18,"endTime":198.78000000000003,"body":"So I've just coached a lot of"},{"startTime":194.18,"endTime":198.78000000000003,"body":"everyday people, first of all as"},{"startTime":198.78000000000003,"endTime":202.74,"body":"a PT for about 12 years, and now"},{"startTime":198.78000000000003,"endTime":202.74,"body":"I transitioned about six years"},{"startTime":202.74,"endTime":205.75,"body":"ago, during COVID actually,"},{"startTime":202.74,"endTime":205.75,"body":"into helping people with the"},{"startTime":205.75,"endTime":208.92000000000002,"body":"nutrition and health stuff,"},{"startTime":205.75,"endTime":208.92000000000002,"body":"and doing that more remotely"},{"startTime":208.92000000000002,"endTime":210.41000000000003,"body":"now, so doing it all online."},{"startTime":211.32,"endTime":213.48000000000002,"body":"What got me into it was I"},{"startTime":211.32,"endTime":213.48000000000002,"body":"just used to play sports from"},{"startTime":213.48000000000002,"endTime":216.20999999999998,"body":"a young age and fell in love"},{"startTime":213.48000000000002,"endTime":216.20999999999998,"body":"really with lifting weights."},{"startTime":216.28000000000003,"endTime":218.20999999999998,"body":"I was fortunate that I got"},{"startTime":216.28000000000003,"endTime":218.20999999999998,"body":"into lifting weights at the"},{"startTime":218.20999999999998,"endTime":221.66000000000003,"body":"age of 17, and I actually"},{"startTime":218.20999999999998,"endTime":221.66000000000003,"body":"experienced a bereavement."},{"startTime":221.66000000000003,"endTime":223.56,"body":"Someone close to me died"},{"startTime":221.66000000000003,"endTime":223.56,"body":"as well at the time."},{"startTime":223.58999999999997,"endTime":224.63,"body":"So it was actually..."},{"startTime":224.63,"endTime":227.04000000000002,"body":"Obviously, it was horrendous to"},{"startTime":224.63,"endTime":227.04000000000002,"body":"go through that, but I channeled"},{"startTime":227.04000000000002,"endTime":230.68,"body":"that energy then into the gym,"},{"startTime":227.04000000000002,"endTime":230.68,"body":"and it was just, it was good"},{"startTime":230.68,"endTime":231.94,"body":"timing for me 'cause I was 17."},{"startTime":231.99,"endTime":233.43,"body":"Testosterone levels"},{"startTime":231.99,"endTime":233.43,"body":"are naturally through"},{"startTime":233.43,"endTime":234.18,"body":"the roof at that age."},{"startTime":234.42000000000002,"endTime":236.69,"body":"Noticed some results, and"},{"startTime":234.42000000000002,"endTime":236.69,"body":"then because I played sport,"},{"startTime":236.69,"endTime":239.99,"body":"I noticed it carried over"},{"startTime":236.69,"endTime":239.99,"body":"into rugby 'cause I'm from"},{"startTime":239.99,"endTime":241.7,"body":"Wales originally in the UK."},{"startTime":242.01,"endTime":243.57999999999998,"body":"Moved to Australia"},{"startTime":242.01,"endTime":243.57999999999998,"body":"like nine years ago."},{"startTime":243.89999999999998,"endTime":246.14999999999998,"body":"So in Wales, rugby's"},{"startTime":243.89999999999998,"endTime":246.14999999999998,"body":"our number one sport."},{"startTime":246.18,"endTime":248.53000000000003,"body":"And yeah, I just noticed"},{"startTime":246.18,"endTime":248.53000000000003,"body":"that I got a lot of benefits"},{"startTime":248.53000000000003,"endTime":250.57999999999998,"body":"from it, and I was always..."},{"startTime":248.53000000000003,"endTime":250.57999999999998,"body":"That was the only thing I"},{"startTime":250.57999999999998,"endTime":253.36,"body":"was really good at in school"},{"startTime":250.57999999999998,"endTime":253.36,"body":"was just the active stuff."},{"startTime":253.42000000000002,"endTime":255.36,"body":"All the other stuff, I just"},{"startTime":253.42000000000002,"endTime":255.36,"body":"kinda didn't, I didn't put"},{"startTime":255.36,"endTime":257.87,"body":"much effort into school,"},{"startTime":255.36,"endTime":257.87,"body":"and then I just I was just"},{"startTime":257.87,"endTime":259.84,"body":"always passionate about"},{"startTime":257.87,"endTime":259.84,"body":"sports and then I got into"},{"startTime":259.84,"endTime":260.94,"body":"training and just loved it."},{"startTime":260.94,"endTime":263.6,"body":"So yeah, the rest is"},{"startTime":260.94,"endTime":263.6,"body":"history then really."},{"startTime":263.69,"endTime":267.2,"body":"But really, I transitioned into"},{"startTime":263.69,"endTime":267.2,"body":"my 20s and stuff and then I got"},{"startTime":267.2,"endTime":269.86,"body":"into the bodybuilding stuff,"},{"startTime":267.2,"endTime":269.86,"body":"which I think we touched on"},{"startTime":269.86,"endTime":273.82,"body":"last time, competing on stage"},{"startTime":269.86,"endTime":273.82,"body":"as a natural bodybuilder."},{"startTime":273.82,"endTime":275.85,"body":"Never, never took anything"},{"startTime":273.82,"endTime":275.85,"body":"performance enhancing"},{"startTime":275.85,"endTime":276.44,"body":"or anything like that."},{"startTime":277.2,"endTime":279.32,"body":"And then yeah, just it"},{"startTime":277.2,"endTime":279.32,"body":"really took me... we can"},{"startTime":279.32,"endTime":279.98,"body":"touch on this as well."},{"startTime":279.98,"endTime":282.49,"body":"In terms of the nutrition"},{"startTime":279.98,"endTime":282.49,"body":"piece to kinda crack that"},{"startTime":282.49,"endTime":286.87,"body":"code and get to a point"},{"startTime":282.49,"endTime":286.87,"body":"where I was eating right and"},{"startTime":286.93,"endTime":289.94,"body":"I wasn't, kinda yo-yoing a"},{"startTime":286.93,"endTime":289.94,"body":"little bit with my weight,"},{"startTime":290.33,"endTime":293.11,"body":"which is what happened after,"},{"startTime":290.33,"endTime":293.11,"body":"competing and stuff because"},{"startTime":293.15999999999997,"endTime":294.2,"body":"it's not a healthy thing to do."},{"startTime":294.32,"endTime":296.63,"body":"And psychologically, you-"},{"startTime":294.32,"endTime":296.63,"body":"it's not good because you're"},{"startTime":296.63,"endTime":299.69,"body":"restricting so much and you're"},{"startTime":296.63,"endTime":299.69,"body":"getting down to dangerously"},{"startTime":299.69,"endTime":300.93,"body":"low body fat figures."},{"startTime":301.15,"endTime":304.37,"body":"After that, I had some battles"},{"startTime":301.15,"endTime":304.37,"body":"with eating essentially."},{"startTime":304.37,"endTime":308.39,"body":"It was emotional eating and"},{"startTime":304.37,"endTime":308.39,"body":"all or nothing mentality with"},{"startTime":308.39,"endTime":312.65,"body":"food, and I was fluctuating"},{"startTime":308.39,"endTime":312.65,"body":"a lot with, weekends."},{"startTime":312.74,"endTime":314.3,"body":"I would... I know a lot"},{"startTime":312.74,"endTime":314.3,"body":"of people can relate"},{"startTime":314.3,"endTime":315.74,"body":"to this and some might."},{"startTime":315.74,"endTime":317.82,"body":"And it's actually helped me"},{"startTime":315.74,"endTime":317.82,"body":"be a better coach, so I'm"},{"startTime":317.82,"endTime":320.67,"body":"glad this has happened because"},{"startTime":317.82,"endTime":320.67,"body":"a lot of people will relate"},{"startTime":320.67,"endTime":323.68,"body":"that actually, on the weekends"},{"startTime":320.67,"endTime":323.68,"body":"or social events or when"},{"startTime":323.68,"endTime":327.33,"body":"stressful life events happen,"},{"startTime":323.68,"endTime":327.33,"body":"we could say for example COVID,"},{"startTime":327.33,"endTime":328.18,"body":"when that happened, right?"},{"startTime":328.81,"endTime":331.63,"body":"That's when people fall apart"},{"startTime":328.81,"endTime":331.63,"body":"with their kinda behaviors"},{"startTime":331.63,"endTime":333.84999999999997,"body":"because we rely on food a lot."},{"startTime":333.84999999999997,"endTime":335.12,"body":"We turn to food."},{"startTime":335.12,"endTime":336.36,"body":"We escape with food."},{"startTime":336.65999999999997,"endTime":339.71999999999997,"body":"We've got more food available"},{"startTime":336.65999999999997,"endTime":339.71999999999997,"body":"to us, than any other"},{"startTime":339.71999999999997,"endTime":340.83,"body":"time in human history."},{"startTime":341.26,"endTime":342.62,"body":"So that was my story really."},{"startTime":342.62,"endTime":344.86,"body":"And then fast-forward,"},{"startTime":342.62,"endTime":344.86,"body":"I managed to fix that."},{"startTime":345.18,"endTime":348.28,"body":"Took me about two years to, to,"},{"startTime":345.18,"endTime":348.28,"body":"overcome that all or nothing"},{"startTime":348.28,"endTime":351.28999999999996,"body":"mentality and the the kind of..."},{"startTime":348.28,"endTime":351.28999999999996,"body":"At times it was binge eating,"},{"startTime":351.28999999999996,"endTime":354.08,"body":"but it was more just emotional"},{"startTime":351.28999999999996,"endTime":354.08,"body":"eating really on the weekends."},{"startTime":354.68,"endTime":357.7,"body":"And then yeah, fast-forward"},{"startTime":354.68,"endTime":357.7,"body":"to now and really I'm really"},{"startTime":357.7,"endTime":360.89,"body":"thriving now and I can... I"},{"startTime":357.7,"endTime":360.89,"body":"help people who average age"},{"startTime":360.89,"endTime":364.74,"body":"is probably 40 or just above"},{"startTime":360.89,"endTime":364.74,"body":"40 So my oldest client is like"},{"startTime":364.74,"endTime":366.86,"body":"67, our youngest client is 29."},{"startTime":367.11,"endTime":369.49,"body":"But generally the average age"},{"startTime":367.11,"endTime":369.49,"body":"is people in their 40s, men and"},{"startTime":369.49,"endTime":372.51,"body":"women who have a similar mindset"},{"startTime":369.49,"endTime":372.51,"body":"to me as well, where it's kinda"},{"startTime":372.51,"endTime":375.77,"body":"like the the type A personality,"},{"startTime":372.51,"endTime":375.77,"body":"the the high achiever mindset."},{"startTime":375.77,"endTime":378.03,"body":"And they struggle, again,"},{"startTime":375.77,"endTime":378.03,"body":"with those same things, with"},{"startTime":378.03,"endTime":381.65999999999997,"body":"kinda like the all or nothing,"},{"startTime":378.03,"endTime":381.65999999999997,"body":"and being able to maintain"},{"startTime":381.97999999999996,"endTime":385.44,"body":"their body to be able to make"},{"startTime":381.97999999999996,"endTime":385.44,"body":"good decisions with food when"},{"startTime":385.44,"endTime":387.39,"body":"they're traveling with work,"},{"startTime":385.44,"endTime":387.39,"body":"'cause half of my clients"},{"startTime":387.39,"endTime":388.52,"body":"are business owners as well."},{"startTime":388.52,"endTime":391.84,"body":"And, traveling with work busy"},{"startTime":388.52,"endTime":391.84,"body":"events a lot of them have kids."},{"startTime":392.08,"endTime":395.87,"body":"And being able to navigate"},{"startTime":392.08,"endTime":395.87,"body":"those situations is what I"},{"startTime":395.87,"endTime":397.57,"body":"think most people struggle with."},{"startTime":397.59999999999997,"endTime":399.59,"body":"And again, that comes down"},{"startTime":397.59999999999997,"endTime":399.59,"body":"to the piece that Phil was"},{"startTime":399.59,"endTime":402.13,"body":"talking about there was,"},{"startTime":399.59,"endTime":402.13,"body":"which was the mindset piece."},{"startTime":402.13,"endTime":403.84999999999997,"body":"But went off on a bit of"},{"startTime":402.13,"endTime":403.84999999999997,"body":"a tangent there, but long"},{"startTime":403.84999999999997,"endTime":406.57,"body":"story short that's my story"},{"startTime":403.84999999999997,"endTime":406.57,"body":"and and here we are today."},{"startTime":407.69,"endTime":410.38,"body":"We haven't, I don't think"},{"startTime":407.69,"endTime":410.38,"body":"we've had a chance to dig in."},{"startTime":410.38,"endTime":413.7,"body":"We've had a few people on"},{"startTime":410.38,"endTime":413.7,"body":"the show who have backgrounds"},{"startTime":413.7,"endTime":417.34,"body":"in competitive, bodybuilding"},{"startTime":413.7,"endTime":417.34,"body":"and fitness, but I don't"},{"startTime":417.34,"endTime":421.58,"body":"think we ever really dug into"},{"startTime":417.34,"endTime":421.58,"body":"talk about, what that's, I"},{"startTime":421.58,"endTime":425.9,"body":"guess, r- that's a lot about"},{"startTime":421.58,"endTime":425.9,"body":"aesthetics, we'll say, right?"},{"startTime":425.9,"endTime":428.25,"body":"It's it's all about"},{"startTime":425.9,"endTime":428.25,"body":"the outward appearance."},{"startTime":428.53999999999996,"endTime":432.39,"body":"And maybe talk about,"},{"startTime":428.53999999999996,"endTime":432.39,"body":"how that might not be,"},{"startTime":432.63,"endTime":434.52,"body":"healthy on the inside."},{"startTime":434.84999999999997,"endTime":437.82,"body":"But, also I do think there"},{"startTime":434.84999999999997,"endTime":437.82,"body":"are a lot of lessons that"},{"startTime":437.82,"endTime":441.28,"body":"come out of that world that"},{"startTime":437.82,"endTime":441.28,"body":"do end up, helping people who"},{"startTime":441.28,"endTime":443.28,"body":"aren't, don't have those goals."},{"startTime":443.58,"endTime":446.01,"body":"But it can still help us"},{"startTime":443.58,"endTime":446.01,"body":"understand, what some of"},{"startTime":446.01,"endTime":448.25,"body":"the things that it takes"},{"startTime":446.01,"endTime":448.25,"body":"to become healthy are."},{"startTime":448.46,"endTime":451.18,"body":"From your perspective,"},{"startTime":448.46,"endTime":451.18,"body":"having been in that world and"},{"startTime":451.18,"endTime":454.06,"body":"been relatively successful"},{"startTime":451.18,"endTime":454.06,"body":"in that world, from what"},{"startTime":454.06,"endTime":458.33,"body":"I understand, what do you"},{"startTime":454.06,"endTime":458.33,"body":"think was health promoting"},{"startTime":458.33,"endTime":459.65999999999997,"body":"in there and what wasn't?"},{"startTime":460.78999999999996,"endTime":462.71999999999997,"body":"Yeah, this is a really"},{"startTime":460.78999999999996,"endTime":462.71999999999997,"body":"interesting and, I think,"},{"startTime":462.71999999999997,"endTime":465.28,"body":"helpful talking point for"},{"startTime":462.71999999999997,"endTime":465.28,"body":"your listeners because,"},{"startTime":465.71999999999997,"endTime":468.28,"body":"let's be honest, most people"},{"startTime":465.71999999999997,"endTime":468.28,"body":"from my experience, but I"},{"startTime":468.28,"endTime":471.34,"body":"coached hundreds of people,"},{"startTime":468.28,"endTime":471.34,"body":"about 80 to 90% of them, if"},{"startTime":471.34,"endTime":474.37,"body":"not more, want to improve"},{"startTime":471.34,"endTime":474.37,"body":"the way their body looks."},{"startTime":474.86,"endTime":476.84999999999997,"body":"Even if they won't admit it"},{"startTime":474.86,"endTime":476.84999999999997,"body":"at the start, they'll say"},{"startTime":476.84999999999997,"endTime":479.12,"body":"it's all about health, when"},{"startTime":476.84999999999997,"endTime":479.12,"body":"you dig deeper, they do."},{"startTime":479.12,"endTime":480.27,"body":"They want to improve"},{"startTime":479.12,"endTime":480.27,"body":"the way their body"},{"startTime":480.27,"endTime":481.21999999999997,"body":"looks most of the time."},{"startTime":482.02,"endTime":485.89,"body":"And I actually met, to give you"},{"startTime":482.02,"endTime":485.89,"body":"an example some of the people"},{"startTime":485.89,"endTime":490.11,"body":"that I met in that world were"},{"startTime":485.89,"endTime":490.11,"body":"the most imbalanced, unhealthy"},{"startTime":490.11,"endTime":494.0,"body":"people that I'd ever met in my"},{"startTime":490.11,"endTime":494.0,"body":"life- ... and they looked good."},{"startTime":494.78999999999996,"endTime":497.90999999999997,"body":"And when I say they look"},{"startTime":494.78999999999996,"endTime":497.90999999999997,"body":"good, most of them look mainly"},{"startTime":497.90999999999997,"endTime":499.53,"body":"good on Instagram, right?"},{"startTime":499.58,"endTime":502.44,"body":"When you meet them in person,"},{"startTime":499.58,"endTime":502.44,"body":"you could just see in their face"},{"startTime":502.53999999999996,"endTime":506.34999999999997,"body":"they weren't healthy, and they"},{"startTime":502.53999999999996,"endTime":506.34999999999997,"body":"had the... And I was, I kinda"},{"startTime":506.34999999999997,"endTime":508.87,"body":"fell into that camp a little"},{"startTime":506.34999999999997,"endTime":508.87,"body":"bit as well, as I mentioned."},{"startTime":509.57,"endTime":513.58,"body":"And really, people were so"},{"startTime":509.57,"endTime":513.58,"body":"obsessed, a lot of my kinda"},{"startTime":513.58,"endTime":516.1700000000001,"body":"peers at the time in that"},{"startTime":513.58,"endTime":516.1700000000001,"body":"world, people who used to"},{"startTime":516.1700000000001,"endTime":520.24,"body":"compete, they were so obsessed-"},{"startTime":516.1700000000001,"endTime":520.24,"body":"With the food and with being"},{"startTime":520.24,"endTime":523.61,"body":"lean, that actually they"},{"startTime":520.24,"endTime":523.61,"body":"sacrificed a lot of other stuff"},{"startTime":523.61,"endTime":525.38,"body":"in their life to to do that."},{"startTime":525.91,"endTime":528.52,"body":"And I talk about"},{"startTime":525.91,"endTime":528.52,"body":"this this triangle of"},{"startTime":528.52,"endTime":529.88,"body":"awareness to clients."},{"startTime":529.88,"endTime":531.1800000000001,"body":"It's very simple for"},{"startTime":529.88,"endTime":531.1800000000001,"body":"anyone listening."},{"startTime":531.64,"endTime":533.12,"body":"Imagine you've got a triangle."},{"startTime":533.15,"endTime":535.6800000000001,"body":"On each three corners of the"},{"startTime":533.15,"endTime":535.6800000000001,"body":"triangle, you've got aesthetics"},{"startTime":535.6800000000001,"endTime":538.9,"body":"on one, performance on one,"},{"startTime":535.6800000000001,"endTime":538.9,"body":"longevity on the other."},{"startTime":539.29,"endTime":540.89,"body":"When you're getting on"},{"startTime":539.29,"endTime":540.89,"body":"stage, you're going right"},{"startTime":540.89,"endTime":543.72,"body":"to the other end of that"},{"startTime":540.89,"endTime":543.72,"body":"triangle, which is aesthetics."},{"startTime":544.49,"endTime":547.8900000000001,"body":"And to be shredded and get on"},{"startTime":544.49,"endTime":547.8900000000001,"body":"stage, as an extreme example"},{"startTime":548.23,"endTime":551.6600000000001,"body":"it's the maximal distance"},{"startTime":548.23,"endTime":551.6600000000001,"body":"away from longevity, right?"},{"startTime":551.97,"endTime":554.2800000000001,"body":"It's a lot of stress, and"},{"startTime":551.97,"endTime":554.2800000000001,"body":"it's not good for you."},{"startTime":554.5500000000001,"endTime":555.49,"body":"Same for performance."},{"startTime":555.49,"endTime":558.09,"body":"If you were gonna do a CrossFit"},{"startTime":555.49,"endTime":558.09,"body":"competition or if you're an"},{"startTime":558.09,"endTime":561.97,"body":"elite athlete, no one cares"},{"startTime":558.09,"endTime":561.97,"body":"about the athlete's abs, right?"},{"startTime":562.22,"endTime":564.3100000000001,"body":"They get- they- the one thing"},{"startTime":562.22,"endTime":564.3100000000001,"body":"they've got to do is win."},{"startTime":564.9000000000001,"endTime":566.94,"body":"So they've got to do everything"},{"startTime":564.9000000000001,"endTime":566.94,"body":"they can to win, and that's"},{"startTime":566.94,"endTime":568.8000000000001,"body":"different to aesthetics"},{"startTime":566.94,"endTime":568.8000000000001,"body":"'cause you're not gonna"},{"startTime":568.8000000000001,"endTime":569.8100000000001,"body":"be in a calorie deficit."},{"startTime":569.8100000000001,"endTime":570.6500000000001,"body":"You're not trying to get lean."},{"startTime":570.6500000000001,"endTime":573.34,"body":"Generally, you're gonna"},{"startTime":570.6500000000001,"endTime":573.34,"body":"be eating more and it's"},{"startTime":573.34,"endTime":575.24,"body":"again, maximal distance"},{"startTime":573.34,"endTime":575.24,"body":"away from longevity."},{"startTime":575.24,"endTime":577.45,"body":"Just give people a bit of"},{"startTime":575.24,"endTime":577.45,"body":"a picture there that it's"},{"startTime":613.3000000000001,"endTime":614.47,"body":"not a healthy thing to do."},{"startTime":615.0600000000001,"endTime":618.0500000000001,"body":"And what happened then with"},{"startTime":615.0600000000001,"endTime":618.0500000000001,"body":"me in particular, and again,"},{"startTime":618.0500000000001,"endTime":619.98,"body":"the audience will resonate"},{"startTime":618.0500000000001,"endTime":619.98,"body":"with this because a lot of"},{"startTime":619.98,"endTime":623.71,"body":"people do have, I'd, I like to"},{"startTime":619.98,"endTime":623.71,"body":"say body image issues, right?"},{"startTime":623.71,"endTime":626.2700000000001,"body":"Challenges with their body,"},{"startTime":623.71,"endTime":626.2700000000001,"body":"when they look in the mirror"},{"startTime":626.2700000000001,"endTime":629.34,"body":"or might be even dysmorphia,"},{"startTime":626.2700000000001,"endTime":629.34,"body":"body dysmorphia, which is"},{"startTime":629.34,"endTime":631.7500000000001,"body":"actually more common than what"},{"startTime":629.34,"endTime":631.7500000000001,"body":"we talk about even in men."},{"startTime":632.7600000000001,"endTime":635.1200000000001,"body":"And when you get obsessed"},{"startTime":632.7600000000001,"endTime":635.1200000000001,"body":"with how you look, which is"},{"startTime":635.1200000000001,"endTime":637.48,"body":"what you need to get on stage"},{"startTime":635.1200000000001,"endTime":637.48,"body":"and to get to the high level"},{"startTime":637.48,"endTime":640.6600000000001,"body":"like I did that if you didn't"},{"startTime":637.48,"endTime":640.6600000000001,"body":"have any body image issues"},{"startTime":640.8700000000001,"endTime":642.8800000000001,"body":"beforehand, you will get"},{"startTime":640.8700000000001,"endTime":642.8800000000001,"body":"them once you've competed."},{"startTime":642.8800000000001,"endTime":645.72,"body":"So anyone who competes, I"},{"startTime":642.8800000000001,"endTime":645.72,"body":"didn't really have any issues"},{"startTime":645.72,"endTime":648.5400000000001,"body":"before that, then I ended"},{"startTime":645.72,"endTime":648.5400000000001,"body":"up obsessed with my body."},{"startTime":648.85,"endTime":651.86,"body":"So it's never ever"},{"startTime":648.85,"endTime":651.86,"body":"healthy for anyone, right?"},{"startTime":651.97,"endTime":654.58,"body":"I'm gonna say that now because"},{"startTime":651.97,"endTime":654.58,"body":"like I said, if you haven't got"},{"startTime":654.58,"endTime":657.34,"body":"in- any insecurities with your"},{"startTime":654.58,"endTime":657.34,"body":"body, if you're all good, you"},{"startTime":657.34,"endTime":660.5000000000001,"body":"will have some after getting"},{"startTime":657.34,"endTime":660.5000000000001,"body":"on stage and being critiqued"},{"startTime":660.59,"endTime":662.58,"body":"against other bodies, food."},{"startTime":662.58,"endTime":665.59,"body":"So yeah, and then with the food"},{"startTime":662.58,"endTime":665.59,"body":"piece, that's another animal."},{"startTime":665.59,"endTime":666.2900000000001,"body":"We can go there."},{"startTime":669.08,"endTime":673.7700000000001,"body":"I'd like to go to the... I think"},{"startTime":669.08,"endTime":673.7700000000001,"body":"it's related, but just- ... as"},{"startTime":673.7700000000001,"endTime":677.44,"body":"you're describing this- ... we"},{"startTime":673.7700000000001,"endTime":677.44,"body":"talked about how important..."},{"startTime":677.44,"endTime":679.8700000000001,"body":"You said mindset is 80%."},{"startTime":680.47,"endTime":681.8800000000001,"body":"And I'm gonna first-"},{"startTime":680.47,"endTime":681.8800000000001,"body":"Yeah ... I'm fir- gonna"},{"startTime":681.8800000000001,"endTime":682.97,"body":"first do a little critique."},{"startTime":683.8000000000001,"endTime":687.46,"body":"There's an awful lot of"},{"startTime":683.8000000000001,"endTime":687.46,"body":"people who call themselves"},{"startTime":687.46,"endTime":693.21,"body":"coaches who talk about"},{"startTime":687.46,"endTime":693.21,"body":"mindset, and that's about all"},{"startTime":693.21,"endTime":695.8000000000001,"body":"they have, is just get your"},{"startTime":693.21,"endTime":695.8000000000001,"body":"thinking right and everything"},{"startTime":695.8000000000001,"endTime":697.2800000000001,"body":"else will be hunky dory."},{"startTime":697.83,"endTime":700.1200000000001,"body":"I'm just gonna drop that"},{"startTime":697.83,"endTime":700.1200000000001,"body":"in your lap and ask you"},{"startTime":700.1200000000001,"endTime":700.72,"body":"to deal with it"},{"startTime":700.72,"endTime":701.3800000000001,"body":"I like that."},{"startTime":701.4100000000001,"endTime":703.34,"body":"I like that because"},{"startTime":701.4100000000001,"endTime":703.34,"body":"what mindset."},{"startTime":703.3900000000001,"endTime":704.7400000000001,"body":"It's so wishy-washy."},{"startTime":704.7400000000001,"endTime":708.1600000000001,"body":"When we say mindset, it"},{"startTime":704.7400000000001,"endTime":708.1600000000001,"body":"doesn't really mean that much."},{"startTime":708.5400000000001,"endTime":710.7,"body":"There's not many people"},{"startTime":708.5400000000001,"endTime":710.7,"body":"that wake up overweight,"},{"startTime":710.7400000000001,"endTime":711.5600000000001,"body":"for example, right?"},{"startTime":711.5600000000001,"endTime":712.6,"body":"They don't wake up overweight."},{"startTime":712.9200000000001,"endTime":715.3800000000001,"body":"There's not many people that"},{"startTime":712.9200000000001,"endTime":715.3800000000001,"body":"are, 50 pounds overweight and"},{"startTime":715.3800000000001,"endTime":717.23,"body":"they look in the mirror and"},{"startTime":715.3800000000001,"endTime":717.23,"body":"they go, \"I need to change my"},{"startTime":717.23,"endTime":718.6500000000001,"body":"mindset.\" They don't think that."},{"startTime":718.6500000000001,"endTime":722.08,"body":"They think, \"I'm overweight."},{"startTime":718.6500000000001,"endTime":722.08,"body":"I'm heavier than I wanna be."},{"startTime":722.1300000000001,"endTime":723.9300000000001,"body":"I'm fat,\" whatever goes on in"},{"startTime":722.1300000000001,"endTime":723.9300000000001,"body":"their head, and that's all they"},{"startTime":723.9300000000001,"endTime":725.2700000000001,"body":"think about and it stops there."},{"startTime":725.8900000000001,"endTime":729.8700000000001,"body":"So what I mean by mindset"},{"startTime":725.8900000000001,"endTime":729.8700000000001,"body":"is, for example, again, what"},{"startTime":729.8700000000001,"endTime":732.1400000000001,"body":"I used to battle with and"},{"startTime":729.8700000000001,"endTime":732.1400000000001,"body":"what a lot of my clients"},{"startTime":732.19,"endTime":735.7,"body":"used to or still do in some"},{"startTime":732.19,"endTime":735.7,"body":"cases and are working on, is"},{"startTime":735.7,"endTime":736.85,"body":"getting out of their own way."},{"startTime":737.69,"endTime":741.6,"body":"So basically what happens"},{"startTime":737.69,"endTime":741.6,"body":"is when ... Let's use"},{"startTime":741.6,"endTime":742.5600000000001,"body":"weight loss as an example."},{"startTime":742.5600000000001,"endTime":743.72,"body":"People who wanna lose weight."},{"startTime":744.48,"endTime":747.22,"body":"One of the main reasons they"},{"startTime":744.48,"endTime":747.22,"body":"don't lose weight, one of the"},{"startTime":747.22,"endTime":749.21,"body":"big reasons why they don't keep"},{"startTime":747.22,"endTime":749.21,"body":"the weight off, is because when"},{"startTime":749.21,"endTime":752.7500000000001,"body":"they get on the scales, for"},{"startTime":749.21,"endTime":752.7500000000001,"body":"example and the weight doesn't"},{"startTime":752.9200000000001,"endTime":756.1500000000001,"body":"go down one week, which we all"},{"startTime":752.9200000000001,"endTime":756.1500000000001,"body":"know most people do actually."},{"startTime":756.1500000000001,"endTime":757.5300000000001,"body":"Fat loss is not linear."},{"startTime":757.8800000000001,"endTime":759.6600000000001,"body":"It never goes in"},{"startTime":757.8800000000001,"endTime":759.6600000000001,"body":"a straight line."},{"startTime":759.7400000000001,"endTime":761.19,"body":"It's, your weight's"},{"startTime":759.7400000000001,"endTime":761.19,"body":"gonna fluctuate."},{"startTime":761.7900000000001,"endTime":764.4300000000001,"body":"And what happens is, this is"},{"startTime":761.7900000000001,"endTime":764.4300000000001,"body":"a mindset example, people get"},{"startTime":764.4300000000001,"endTime":767.0200000000001,"body":"attached to that number on"},{"startTime":764.4300000000001,"endTime":767.0200000000001,"body":"the scales, and then when it"},{"startTime":767.0200000000001,"endTime":770.1,"body":"doesn't go down or, God forbid,"},{"startTime":767.0200000000001,"endTime":770.1,"body":"it goes up by a pound one week,"},{"startTime":770.7600000000001,"endTime":772.1500000000001,"body":"their emotions get involved."},{"startTime":772.82,"endTime":776.69,"body":"So mainly with mindset,"},{"startTime":772.82,"endTime":776.69,"body":"it's the emotional patterns."},{"startTime":777.3900000000001,"endTime":778.9000000000001,"body":"So they'll look at the number"},{"startTime":777.3900000000001,"endTime":778.9000000000001,"body":"on the scale, then they'll,"},{"startTime":778.9000000000001,"endTime":781.0100000000001,"body":"a lot of times, there's"},{"startTime":778.9000000000001,"endTime":781.0100000000001,"body":"research on this, they'll"},{"startTime":781.0100000000001,"endTime":782.2500000000001,"body":"turn to food then, right?"},{"startTime":782.3100000000001,"endTime":785.7400000000001,"body":"They'll emotional eat , use"},{"startTime":782.3100000000001,"endTime":785.7400000000001,"body":"the food to escape the pain"},{"startTime":785.7400000000001,"endTime":788.6500000000001,"body":"of the scales, and that"},{"startTime":785.7400000000001,"endTime":788.6500000000001,"body":"can become a vicious cycle."},{"startTime":788.97,"endTime":793.59,"body":"So it comes down to managing"},{"startTime":788.97,"endTime":793.59,"body":"their emotions is one thing,"},{"startTime":793.73,"endTime":795.8000000000001,"body":"and that, again is what"},{"startTime":793.73,"endTime":795.8000000000001,"body":"I used to struggle with."},{"startTime":795.8000000000001,"endTime":798.0000000000001,"body":"I, I got in good shape,"},{"startTime":795.8000000000001,"endTime":798.0000000000001,"body":"but I didn't have full"},{"startTime":798.0000000000001,"endTime":799.2400000000001,"body":"control of my emotions."},{"startTime":799.2400000000001,"endTime":801.9200000000001,"body":"I was still eating"},{"startTime":799.2400000000001,"endTime":801.9200000000001,"body":"out of boredom, for"},{"startTime":801.9200000000001,"endTime":803.3700000000001,"body":"example, on the weekends."},{"startTime":803.97,"endTime":805.1300000000001,"body":"And that's a big piece there."},{"startTime":805.1300000000001,"endTime":807.3700000000001,"body":"It's people being able to"},{"startTime":805.1300000000001,"endTime":807.3700000000001,"body":"manage their emotions and have"},{"startTime":807.5000000000001,"endTime":811.0100000000001,"body":"other coping mechanisms other"},{"startTime":807.5000000000001,"endTime":811.0100000000001,"body":"than turning to food, right?"},{"startTime":811.0100000000001,"endTime":812.7400000000001,"body":"So emotional eating you"},{"startTime":811.0100000000001,"endTime":812.7400000000001,"body":"could say is separate to"},{"startTime":812.7400000000001,"endTime":815.9200000000001,"body":"mindset, but I would say it's"},{"startTime":812.7400000000001,"endTime":815.9200000000001,"body":"definitely in that category."},{"startTime":816.48,"endTime":820.0000000000001,"body":"So that, that's one example"},{"startTime":816.48,"endTime":820.0000000000001,"body":"Another example is people have"},{"startTime":820.0000000000001,"endTime":822.3100000000001,"body":"what I call a self-sabotage"},{"startTime":820.0000000000001,"endTime":822.3100000000001,"body":"superpower, right?"},{"startTime":822.8800000000001,"endTime":827.0300000000001,"body":"Basically they either"},{"startTime":822.8800000000001,"endTime":827.0300000000001,"body":"procrastinate or they will"},{"startTime":827.32,"endTime":829.09,"body":"critique themselves mentally."},{"startTime":829.1200000000001,"endTime":831.9900000000001,"body":"They have self-doubts all"},{"startTime":829.1200000000001,"endTime":831.9900000000001,"body":"these different things."},{"startTime":832.0200000000001,"endTime":834.69,"body":"And then because they haven't"},{"startTime":832.0200000000001,"endTime":834.69,"body":"got coping mechanisms for those"},{"startTime":834.69,"endTime":837.61,"body":"emotions, they will turn to"},{"startTime":834.69,"endTime":837.61,"body":"other stuff, whether that's"},{"startTime":837.61,"endTime":840.3000000000001,"body":"procrastination, perfectionism"},{"startTime":837.61,"endTime":840.3000000000001,"body":"is another one, right?"},{"startTime":840.6,"endTime":842.7500000000001,"body":"People might not be perfect,"},{"startTime":840.6,"endTime":842.7500000000001,"body":"for example, in the week."},{"startTime":842.8900000000001,"endTime":844.0100000000001,"body":"This is all mindset, right?"},{"startTime":844.08,"endTime":846.46,"body":"They might, \"Okay, I've done"},{"startTime":844.08,"endTime":846.46,"body":"well this week on my food."},{"startTime":846.86,"endTime":847.71,"body":"I was structured."},{"startTime":848.0100000000001,"endTime":850.5000000000001,"body":"I was on the ball.\" Gets to"},{"startTime":848.0100000000001,"endTime":850.5000000000001,"body":"the weekend, they might have"},{"startTime":850.84,"endTime":853.72,"body":"one meal which they didn't"},{"startTime":850.84,"endTime":853.72,"body":"anticipate having, then"},{"startTime":853.72,"endTime":856.6,"body":"they go, \"Ah, just I'll get"},{"startTime":853.72,"endTime":856.6,"body":"back to it tomorrow,\" right?"},{"startTime":856.6,"endTime":858.0000000000001,"body":"So they'll hit the off button."},{"startTime":858.3800000000001,"endTime":859.46,"body":"And again, this is"},{"startTime":858.3800000000001,"endTime":859.46,"body":"what I used to do."},{"startTime":859.46,"endTime":860.4100000000001,"body":"I'm speaking from experience."},{"startTime":860.9000000000001,"endTime":861.84,"body":"Hit the off button."},{"startTime":861.98,"endTime":863.98,"body":"\"I'll get back to it"},{"startTime":861.98,"endTime":863.98,"body":"tomorrow.\" Sunday comes round."},{"startTime":864.3800000000001,"endTime":865.4900000000001,"body":"Might start the day well."},{"startTime":865.83,"endTime":867.9900000000001,"body":"\"Ah, I'm going on this"},{"startTime":865.83,"endTime":867.9900000000001,"body":"social event now,\" or,"},{"startTime":867.9900000000001,"endTime":868.9200000000001,"body":"\"I have a few drinks."},{"startTime":869.1700000000001,"endTime":873.0100000000001,"body":"Let me start Monday.\" So it's"},{"startTime":869.1700000000001,"endTime":873.0100000000001,"body":"those split-second decisions"},{"startTime":873.0100000000001,"endTime":876.2700000000001,"body":"that people make that actually"},{"startTime":873.0100000000001,"endTime":876.2700000000001,"body":"keep them stuck and keep them"},{"startTime":876.3000000000001,"endTime":879.5300000000001,"body":"overweight because they're not"},{"startTime":876.3000000000001,"endTime":879.5300000000001,"body":"getting out of their own way."},{"startTime":880.09,"endTime":883.1300000000001,"body":"They're not... instead of having"},{"startTime":880.09,"endTime":883.1300000000001,"body":"maybe they have the one meal"},{"startTime":883.1600000000001,"endTime":884.7900000000001,"body":"and they go, \"Okay, that's okay."},{"startTime":884.7900000000001,"endTime":885.9000000000001,"body":"I'm not gonna be perfect."},{"startTime":886.32,"endTime":887.2600000000001,"body":"I'm gonna just eat."},{"startTime":887.2600000000001,"endTime":889.22,"body":"The next meal is gonna be"},{"startTime":887.2600000000001,"endTime":889.22,"body":"good, and I'm gonna get"},{"startTime":889.22,"endTime":892.34,"body":"straight back to it,\" they"},{"startTime":889.22,"endTime":892.34,"body":"hit the off button and they"},{"startTime":892.34,"endTime":895.1400000000001,"body":"essentially end up just,"},{"startTime":892.34,"endTime":895.1400000000001,"body":"staying overweight, like I said."},{"startTime":895.1400000000001,"endTime":897.46,"body":"So that's all mindset"},{"startTime":895.1400000000001,"endTime":897.46,"body":"related as well."},{"startTime":897.46,"endTime":899.3900000000001,"body":"That's like a"},{"startTime":897.46,"endTime":899.3900000000001,"body":"self-sabotage mechanism."},{"startTime":899.3900000000001,"endTime":901.8000000000001,"body":"Because they're not perfect,"},{"startTime":899.3900000000001,"endTime":901.8000000000001,"body":"they hit the off button,"},{"startTime":901.83,"endTime":904.35,"body":"or turn to food for an"},{"startTime":901.83,"endTime":904.35,"body":"escape emotionally then."},{"startTime":904.7500000000001,"endTime":906.6200000000001,"body":"It could ev- could even"},{"startTime":904.7500000000001,"endTime":906.6200000000001,"body":"be procrastination, right?"},{"startTime":906.6200000000001,"endTime":909.0600000000001,"body":"People will scroll on their"},{"startTime":906.6200000000001,"endTime":909.0600000000001,"body":"phone instead of doing"},{"startTime":909.0600000000001,"endTime":910.08,"body":"what they should be doing."},{"startTime":910.48,"endTime":911.6600000000001,"body":"So yeah."},{"startTime":912.1700000000001,"endTime":913.95,"body":"It's a broad one, but let"},{"startTime":912.1700000000001,"endTime":913.95,"body":"me know if you've got any"},{"startTime":913.95,"endTime":914.94,"body":"more questions on that."},{"startTime":916.46,"endTime":920.59,"body":"I'm just curious how you now"},{"startTime":916.46,"endTime":920.59,"body":"today, with that background"},{"startTime":920.6500000000001,"endTime":923.71,"body":"talk to people about,"},{"startTime":920.6500000000001,"endTime":923.71,"body":"what should be your goals"},{"startTime":923.71,"endTime":927.2800000000001,"body":"around body composition,"},{"startTime":923.71,"endTime":927.2800000000001,"body":"around muscle building."},{"startTime":927.5600000000001,"endTime":932.3000000000001,"body":"Where is that balance between"},{"startTime":927.5600000000001,"endTime":932.3000000000001,"body":"the sort of over-pursuit, that"},{"startTime":932.33,"endTime":937.85,"body":"you talked about maybe goes into"},{"startTime":932.33,"endTime":937.85,"body":"the fit- the stage world versus"},{"startTime":938.1300000000001,"endTime":940.69,"body":"what might be reasonable, goals?"},{"startTime":940.9900000000001,"endTime":943.72,"body":"And again, what are some"},{"startTime":940.9900000000001,"endTime":943.72,"body":"of the strategies that have"},{"startTime":943.72,"endTime":946.86,"body":"been good that maybe you"},{"startTime":943.72,"endTime":946.86,"body":"learned from trying to get"},{"startTime":946.86,"endTime":950.2800000000001,"body":"to those extreme levels that"},{"startTime":946.86,"endTime":950.2800000000001,"body":"people who are not trying to"},{"startTime":950.2800000000001,"endTime":953.36,"body":"get quite to those extreme"},{"startTime":950.2800000000001,"endTime":953.36,"body":"levels can leverage as well?"},{"startTime":954.1700000000001,"endTime":954.6800000000001,"body":"Yeah."},{"startTime":955.0200000000001,"endTime":955.5600000000001,"body":"Of course."},{"startTime":955.5600000000001,"endTime":957.98,"body":"So when I take people on,"},{"startTime":955.5600000000001,"endTime":957.98,"body":"for example, they might"},{"startTime":957.98,"endTime":960.47,"body":"wanna improve their body"},{"startTime":957.98,"endTime":960.47,"body":"composition most of the time."},{"startTime":960.9300000000001,"endTime":963.48,"body":"In other words, build some"},{"startTime":960.9300000000001,"endTime":963.48,"body":"muscle, lose some fat."},{"startTime":964.1,"endTime":967.5100000000001,"body":"And, the strategy looks"},{"startTime":964.1,"endTime":967.5100000000001,"body":"obviously it's gonna be, nuanced"},{"startTime":967.5100000000001,"endTime":969.6,"body":"in terms of the variables"},{"startTime":967.5100000000001,"endTime":969.6,"body":"with each person, in terms"},{"startTime":969.6,"endTime":971.85,"body":"of how we're gonna integrate"},{"startTime":969.6,"endTime":971.85,"body":"that and build the structure"},{"startTime":971.85,"endTime":972.9900000000001,"body":"so they can stick to it."},{"startTime":973.6400000000001,"endTime":975.2600000000001,"body":"'Cause that's the main"},{"startTime":973.6400000000001,"endTime":975.2600000000001,"body":"thing I'm looking at."},{"startTime":975.2900000000001,"endTime":978.44,"body":"We can go into all the science"},{"startTime":975.2900000000001,"endTime":978.44,"body":"and everything else, but the"},{"startTime":978.44,"endTime":981.1600000000001,"body":"main thing is I'm thinking,"},{"startTime":978.44,"endTime":981.1600000000001,"body":"how can I make this person"},{"startTime":981.1600000000001,"endTime":982.46,"body":"stick to this long term?"},{"startTime":983.4000000000001,"endTime":986.1600000000001,"body":"So the first point though is,"},{"startTime":983.4000000000001,"endTime":986.1600000000001,"body":"it's obviously gonna be the sim-"},{"startTime":986.1600000000001,"endTime":988.96,"body":"the simple thing if we go from a"},{"startTime":986.1600000000001,"endTime":988.96,"body":"strategic level with nutrition."},{"startTime":989.2900000000001,"endTime":991.11,"body":"It's gonna be, it's"},{"startTime":989.2900000000001,"endTime":991.11,"body":"gonna be protein intake."},{"startTime":991.7500000000001,"endTime":995.2800000000001,"body":"So I mean, not everyone"},{"startTime":991.7500000000001,"endTime":995.2800000000001,"body":"has to track their food,"},{"startTime":995.6700000000001,"endTime":998.59,"body":"but most people it is"},{"startTime":995.6700000000001,"endTime":998.59,"body":"a good starting point."},{"startTime":998.59,"endTime":1001.2500000000001,"body":"So most people I take on, I'll"},{"startTime":998.59,"endTime":1001.2500000000001,"body":"have them do that even if it's"},{"startTime":1001.2500000000001,"endTime":1002.97,"body":"for just a couple of weeks."},{"startTime":1003.5000000000001,"endTime":1004.83,"body":"It might be for the"},{"startTime":1003.5000000000001,"endTime":1004.83,"body":"first month, it might be"},{"startTime":1004.83,"endTime":1005.7900000000001,"body":"for the first 90 days."},{"startTime":1005.7900000000001,"endTime":1006.9200000000001,"body":"It depends on the person."},{"startTime":1007.2800000000001,"endTime":1009.6500000000001,"body":"The goal is obviously"},{"startTime":1007.2800000000001,"endTime":1009.6500000000001,"body":"always to get them eating"},{"startTime":1009.6500000000001,"endTime":1012.3700000000001,"body":"intuitively and not relying"},{"startTime":1009.6500000000001,"endTime":1012.3700000000001,"body":"on an app to track their food."},{"startTime":1012.7500000000001,"endTime":1015.1800000000001,"body":"But they'll do that at the start"},{"startTime":1012.7500000000001,"endTime":1015.1800000000001,"body":"and just make sure that they're"},{"startTime":1015.1800000000001,"endTime":1016.6400000000001,"body":"h- have an adequate protein."},{"startTime":1017.32,"endTime":1019.82,"body":"A common thing that I'll see"},{"startTime":1017.32,"endTime":1019.82,"body":"with people, again, they wanna"},{"startTime":1019.82,"endTime":1021.2,"body":"change their body composition."},{"startTime":1021.59,"endTime":1023.83,"body":"They're just having"},{"startTime":1021.59,"endTime":1023.83,"body":"suboptimal protein intake."},{"startTime":1024.52,"endTime":1026.6,"body":"Particularly what I see"},{"startTime":1024.52,"endTime":1026.6,"body":"with a lot of people is for"},{"startTime":1026.6,"endTime":1028.69,"body":"breakfast, they might have..."},{"startTime":1028.88,"endTime":1031.13,"body":"They might generally have"},{"startTime":1028.88,"endTime":1031.13,"body":"a moderate amount for lunch"},{"startTime":1031.5,"endTime":1033.36,"body":"and then in-- for dinner"},{"startTime":1031.5,"endTime":1033.36,"body":"they generally people"},{"startTime":1033.36,"endTime":1034.94,"body":"have more, generally."},{"startTime":1035.18,"endTime":1037.22,"body":"In the morning, they either"},{"startTime":1035.18,"endTime":1037.22,"body":"skip breakfast 'cause they're"},{"startTime":1037.22,"endTime":1040.04,"body":"rushing around, or they"},{"startTime":1037.22,"endTime":1040.04,"body":"just have a extremely low"},{"startTime":1040.04,"endTime":1041.47,"body":"protein breakfast, basically."},{"startTime":1041.97,"endTime":1043.91,"body":"And then what happens, they"},{"startTime":1041.97,"endTime":1043.91,"body":"don't get enough protein in."},{"startTime":1044.5,"endTime":1046.82,"body":"They end up eating other"},{"startTime":1044.5,"endTime":1046.82,"body":"foods then because, protein"},{"startTime":1046.82,"endTime":1047.58,"body":"blunts your appetite."},{"startTime":1047.93,"endTime":1050.39,"body":"They end up ravenou- ravenous"},{"startTime":1047.93,"endTime":1050.39,"body":"in the evening and just"},{"startTime":1050.44,"endTime":1051.5,"body":"not making any progress."},{"startTime":1051.93,"endTime":1053.26,"body":"So that's a big one,"},{"startTime":1051.93,"endTime":1053.26,"body":"is protein intake."},{"startTime":1053.26,"endTime":1055.66,"body":"And what I would... just a"},{"startTime":1053.26,"endTime":1055.66,"body":"round number for the audience,"},{"startTime":1055.66,"endTime":1058.57,"body":"it's kinda simple, but it"},{"startTime":1055.66,"endTime":1058.57,"body":"always works, is if you"},{"startTime":1058.57,"endTime":1060.58,"body":"just had a gram per pound"},{"startTime":1058.57,"endTime":1060.58,"body":"of body weight, really."},{"startTime":1061.1599999999999,"endTime":1063.3899999999999,"body":"Like it's really hard to"},{"startTime":1061.1599999999999,"endTime":1063.3899999999999,"body":"go wrong with that if you"},{"startTime":1063.3899999999999,"endTime":1064.57,"body":"consistently did that."},{"startTime":1065.09,"endTime":1066.9799999999998,"body":"But then as we touched on"},{"startTime":1065.09,"endTime":1066.9799999999998,"body":"before, Phil, as well it's the"},{"startTime":1066.9799999999998,"endTime":1068.1299999999999,"body":"quality of food as well, right?"},{"startTime":1068.1299999999999,"endTime":1069.9499999999998,"body":"Obviously, if you're"},{"startTime":1068.1299999999999,"endTime":1069.9499999999998,"body":"getting protein through"},{"startTime":1070.1699999999998,"endTime":1071.26,"body":"protein bars, right?"},{"startTime":1071.54,"endTime":1073.1499999999999,"body":"A lot of people think,"},{"startTime":1071.54,"endTime":1073.1499999999999,"body":"for example, protein"},{"startTime":1073.1499999999999,"endTime":1074.07,"body":"bars, that's healthy."},{"startTime":1074.5,"endTime":1075.5,"body":"It's just marketing, right?"},{"startTime":1075.5,"endTime":1077.34,"body":"It's basically you're probably"},{"startTime":1075.5,"endTime":1077.34,"body":"better off having a chocolate"},{"startTime":1077.34,"endTime":1078.6599999999999,"body":"bar, you know what I mean?"},{"startTime":1078.7099999999998,"endTime":1081.56,"body":"But so getting that through"},{"startTime":1078.7099999999998,"endTime":1081.56,"body":"whole meats, good quality"},{"startTime":1081.56,"endTime":1084.04,"body":"foods primarily and the"},{"startTime":1081.56,"endTime":1084.04,"body":"most nutrient-dense foods of"},{"startTime":1084.04,"endTime":1086.31,"body":"course, which is animal-based"},{"startTime":1084.04,"endTime":1086.31,"body":"foods is number one."},{"startTime":1086.77,"endTime":1089.26,"body":"But actually just, it the"},{"startTime":1086.77,"endTime":1089.26,"body":"research is clear now on the"},{"startTime":1089.26,"endTime":1090.5,"body":"percentage of protein as well."},{"startTime":1090.5,"endTime":1094.2099999999998,"body":"It's if you have, out of the"},{"startTime":1090.5,"endTime":1094.2099999999998,"body":"calories that you eat, if"},{"startTime":1094.2099999999998,"endTime":1097.6499999999999,"body":"you have like at least 30% of"},{"startTime":1094.2099999999998,"endTime":1097.6499999999999,"body":"your calories from protein."},{"startTime":1098.11,"endTime":1099.83,"body":"And when you track,"},{"startTime":1098.11,"endTime":1099.83,"body":"let's say you use"},{"startTime":1099.83,"endTime":1101.3,"body":"MyFitnessPal or something."},{"startTime":1101.44,"endTime":1103.97,"body":"When you track your food,"},{"startTime":1101.44,"endTime":1103.97,"body":"it'll pick up the percentages."},{"startTime":1103.97,"endTime":1106.33,"body":"It tells you, 30%"},{"startTime":1103.97,"endTime":1106.33,"body":"protein, 40% carbs."},{"startTime":1106.33,"endTime":1107.1699999999998,"body":"It shows that for you."},{"startTime":1107.1699999999998,"endTime":1110.6499999999999,"body":"If you consistently had over"},{"startTime":1107.1699999999998,"endTime":1110.6499999999999,"body":"30% of your calories, ideally"},{"startTime":1110.6499999999999,"endTime":1113.94,"body":"35% to 40% if you really"},{"startTime":1110.6499999999999,"endTime":1113.94,"body":"wanna get lean faster and"},{"startTime":1113.94,"endTime":1116.0,"body":"stay lean, you won't go wrong."},{"startTime":1116.04,"endTime":1118.76,"body":"There's the... You'll just eat"},{"startTime":1116.04,"endTime":1118.76,"body":"less and you'll lose weight."},{"startTime":1118.82,"endTime":1119.48,"body":"It's pretty simple."},{"startTime":1119.48,"endTime":1122.37,"body":"But yeah, gram per pound of body"},{"startTime":1119.48,"endTime":1122.37,"body":"weight is what I like to get"},{"startTime":1122.37,"endTime":1124.315,"body":"people to ideally, most people."},{"startTime":1124.595,"endTime":1125.405,"body":"It's very simple."},{"startTime":1125.7949999999998,"endTime":1127.345,"body":"Yeah, so that's the first"},{"startTime":1125.7949999999998,"endTime":1127.345,"body":"one, body composition."},{"startTime":1127.345,"endTime":1128.935,"body":"Then obviously the strength"},{"startTime":1127.345,"endTime":1128.935,"body":"training as well then."},{"startTime":1129.055,"endTime":1130.905,"body":"So I know we touched on"},{"startTime":1129.055,"endTime":1130.905,"body":"this before, but a lot of"},{"startTime":1130.905,"endTime":1132.985,"body":"people, this is very nuanced."},{"startTime":1133.345,"endTime":1136.465,"body":"I think people overlook the"},{"startTime":1133.345,"endTime":1136.465,"body":"training stimulus piece."},{"startTime":1136.835,"endTime":1139.595,"body":"People go, \"Oh, it's it's 90%"},{"startTime":1136.835,"endTime":1139.595,"body":"nutrition or 80% nutrition.\""},{"startTime":1140.0149999999999,"endTime":1141.155,"body":"I actually disagree with that."},{"startTime":1141.155,"endTime":1143.895,"body":"The nutrition piece is very"},{"startTime":1141.155,"endTime":1143.895,"body":"important, and without throwing"},{"startTime":1143.895,"endTime":1146.855,"body":"percentages out there, the"},{"startTime":1143.895,"endTime":1146.855,"body":"training piece, having them do"},{"startTime":1146.855,"endTime":1150.625,"body":"strength training appropriately"},{"startTime":1146.855,"endTime":1150.625,"body":"for their body is a big one."},{"startTime":1150.695,"endTime":1154.2849999999999,"body":"Especially as we get older,"},{"startTime":1150.695,"endTime":1154.2849999999999,"body":"I think a lot of people fall"},{"startTime":1154.2849999999999,"endTime":1157.555,"body":"into the trap of trying to do"},{"startTime":1154.2849999999999,"endTime":1157.555,"body":"what they did in their 20s when"},{"startTime":1157.555,"endTime":1161.205,"body":"they're 40 plus training-wise,"},{"startTime":1157.555,"endTime":1161.205,"body":"and it just does not work."},{"startTime":1161.2849999999999,"endTime":1164.575,"body":"Even me at 38, I can't do"},{"startTime":1161.2849999999999,"endTime":1164.575,"body":"anything near that I used to"},{"startTime":1164.575,"endTime":1168.595,"body":"do in tw- at 28 and recover"},{"startTime":1164.575,"endTime":1168.595,"body":"properly, and actually"},{"startTime":1168.595,"endTime":1169.7649999999999,"body":"even fit that into my life."},{"startTime":1169.7649999999999,"endTime":1171.225,"body":"That amount of training"},{"startTime":1169.7649999999999,"endTime":1171.225,"body":"when you've got more"},{"startTime":1171.225,"endTime":1174.355,"body":"responsibilities is just..."},{"startTime":1171.225,"endTime":1174.355,"body":"That's a big trap people fall"},{"startTime":1174.355,"endTime":1175.955,"body":"into as well, so that's a"},{"startTime":1174.355,"endTime":1175.955,"body":"couple of big rocks there."},{"startTime":1175.955,"endTime":1177.475,"body":"And then obviously,"},{"startTime":1175.955,"endTime":1177.475,"body":"movement as well."},{"startTime":1178.0449999999998,"endTime":1179.0349999999999,"body":"Just, that's a big one."},{"startTime":1181.0149999999999,"endTime":1183.315,"body":"You made a... you gave a"},{"startTime":1181.0149999999999,"endTime":1183.315,"body":"qualifier there on the weight"},{"startTime":1183.315,"endTime":1186.325,"body":"training that I felt like"},{"startTime":1183.315,"endTime":1186.325,"body":"there was more to it than"},{"startTime":1186.325,"endTime":1189.135,"body":"just the qualifier of age."},{"startTime":1189.685,"endTime":1192.805,"body":"Are there different-"},{"startTime":1189.685,"endTime":1192.805,"body":"Absolutely ... w- what are some"},{"startTime":1192.805,"endTime":1196.395,"body":"of those... what changes the"},{"startTime":1192.805,"endTime":1196.395,"body":"variables with weight training?"},{"startTime":1197.585,"endTime":1197.855,"body":"Yeah."},{"startTime":1197.855,"endTime":1199.975,"body":"So it's the amount of"},{"startTime":1197.855,"endTime":1199.975,"body":"stress that you're handling"},{"startTime":1199.975,"endTime":1201.055,"body":"day-to-day, essentially."},{"startTime":1201.595,"endTime":1203.7849999999999,"body":"So it's a good point you"},{"startTime":1201.595,"endTime":1203.7849999999999,"body":"make about age, 'cause I"},{"startTime":1203.7849999999999,"endTime":1206.2949999999998,"body":"think people use that as a"},{"startTime":1203.7849999999999,"endTime":1206.2949999999998,"body":"n- that one as an excuse a"},{"startTime":1206.2949999999998,"endTime":1207.385,"body":"lot actually with the age."},{"startTime":1208.395,"endTime":1211.7549999999999,"body":"Really, metabolism"},{"startTime":1208.395,"endTime":1211.7549999999999,"body":"isn't impacted that"},{"startTime":1211.7549999999999,"endTime":1212.915,"body":"much with age actually."},{"startTime":1212.945,"endTime":1216.325,"body":"What they find is actually how"},{"startTime":1212.945,"endTime":1216.325,"body":"much lean body mass you've got"},{"startTime":1216.325,"endTime":1218.7549999999999,"body":"on your body, how much muscle"},{"startTime":1216.325,"endTime":1218.7549999999999,"body":"you've got, has one of the"},{"startTime":1218.7549999999999,"endTime":1222.115,"body":"biggest impacts on metabolism"},{"startTime":1218.7549999999999,"endTime":1222.115,"body":"and metabolic rate, for example."},{"startTime":1222.855,"endTime":1226.185,"body":"But it's the amount of"},{"startTime":1222.855,"endTime":1226.185,"body":"stress your body can handle,"},{"startTime":1226.245,"endTime":1227.465,"body":"to answer your question."},{"startTime":1227.915,"endTime":1231.5249999999999,"body":"So if we look at the simple kind"},{"startTime":1227.915,"endTime":1231.5249999999999,"body":"of bathtub analogy, you... or"},{"startTime":1231.5249999999999,"endTime":1232.825,"body":"the stress bucket should I say."},{"startTime":1233.055,"endTime":1234.2849999999999,"body":"You've got all this"},{"startTime":1233.055,"endTime":1234.2849999999999,"body":"stress coming in."},{"startTime":1234.2849999999999,"endTime":1235.735,"body":"It's all going into one bucket."},{"startTime":1235.815,"endTime":1237.625,"body":"So you might have work"},{"startTime":1235.815,"endTime":1237.625,"body":"stress, you might have"},{"startTime":1237.625,"endTime":1238.725,"body":"kids to take care of."},{"startTime":1239.315,"endTime":1242.395,"body":"Even if you had one night poor"},{"startTime":1239.315,"endTime":1242.395,"body":"sleep, for example, most people"},{"startTime":1242.395,"endTime":1245.195,"body":"don't optimize sleep, it's gonna"},{"startTime":1242.395,"endTime":1245.195,"body":"fill that bucket up real quick."},{"startTime":1245.485,"endTime":1249.355,"body":"You add training on top of that"},{"startTime":1245.485,"endTime":1249.355,"body":"as well, it's an added stress."},{"startTime":1249.675,"endTime":1252.415,"body":"And what a lot of people"},{"startTime":1249.675,"endTime":1252.415,"body":"don't realize is they're"},{"startTime":1252.415,"endTime":1253.655,"body":"stuck in that recovery trap."},{"startTime":1253.655,"endTime":1256.605,"body":"So that stress bucket's"},{"startTime":1253.655,"endTime":1256.605,"body":"overflowing 'cause they've got"},{"startTime":1256.605,"endTime":1260.145,"body":"all this stress coming in, and"},{"startTime":1256.605,"endTime":1260.145,"body":"then the body is just not gonna"},{"startTime":1260.145,"endTime":1263.5049999999999,"body":"recover appropriately because"},{"startTime":1260.145,"endTime":1263.5049999999999,"body":"it's just stress overload."},{"startTime":1263.935,"endTime":1266.425,"body":"So you've got responsibilities"},{"startTime":1263.935,"endTime":1266.425,"body":"in life, more stress."},{"startTime":1266.665,"endTime":1267.7749999999999,"body":"What else is gonna add to that?"},{"startTime":1267.7749999999999,"endTime":1270.605,"body":"Obviously, age plays a part"},{"startTime":1267.7749999999999,"endTime":1270.605,"body":"of course in terms of what"},{"startTime":1270.605,"endTime":1271.715,"body":"your body can recover from."},{"startTime":1272.555,"endTime":1275.585,"body":"Then there'll be the way"},{"startTime":1272.555,"endTime":1275.585,"body":"you're eating as well."},{"startTime":1275.665,"endTime":1278.245,"body":"A lot of people, going"},{"startTime":1275.665,"endTime":1278.245,"body":"back to what we said, when"},{"startTime":1278.245,"endTime":1281.135,"body":"they're trying to get in"},{"startTime":1278.245,"endTime":1281.135,"body":"shape, they go to extremes."},{"startTime":1281.385,"endTime":1283.745,"body":"So what they'll do is"},{"startTime":1281.385,"endTime":1283.745,"body":"they'll cut back calories."},{"startTime":1283.855,"endTime":1285.125,"body":"You know how many"},{"startTime":1283.855,"endTime":1285.125,"body":"times you see this."},{"startTime":1285.5449999999998,"endTime":1289.0049999999999,"body":"Cut back calories, go balls to"},{"startTime":1285.5449999999998,"endTime":1289.0049999999999,"body":"wall with training- I've got"},{"startTime":1289.0049999999999,"endTime":1290.165,"body":"this special event coming up."},{"startTime":1290.165,"endTime":1291.0349999999999,"body":"I've got to get in shape."},{"startTime":1291.0349999999999,"endTime":1292.185,"body":"That's what most people do."},{"startTime":1292.245,"endTime":1294.825,"body":"That's another added stress on"},{"startTime":1292.245,"endTime":1294.825,"body":"the body when you're restricting"},{"startTime":1294.825,"endTime":1297.655,"body":"calories, when you're not"},{"startTime":1294.825,"endTime":1297.655,"body":"doing that the right way."},{"startTime":1298.325,"endTime":1301.195,"body":"So people create a big"},{"startTime":1298.325,"endTime":1301.195,"body":"calorie... Without realizing"},{"startTime":1301.195,"endTime":1302.5149999999999,"body":"it, people try and get in shape."},{"startTime":1302.845,"endTime":1305.5049999999999,"body":"They go, \"I'm gonna just move"},{"startTime":1302.845,"endTime":1305.5049999999999,"body":"more now. I'm gonna watch"},{"startTime":1305.5049999999999,"endTime":1306.615,"body":"what I eat.\" They do that."},{"startTime":1306.615,"endTime":1308.485,"body":"Even just doing those two"},{"startTime":1306.615,"endTime":1308.485,"body":"things at the same time,"},{"startTime":1308.7749999999999,"endTime":1311.575,"body":"they normally create a big"},{"startTime":1308.7749999999999,"endTime":1311.575,"body":"calorie deficit, a massive"},{"startTime":1311.575,"endTime":1313.0049999999999,"body":"stress on the body, right?"},{"startTime":1313.345,"endTime":1315.5449999999998,"body":"If you add training on top"},{"startTime":1313.345,"endTime":1315.5449999999998,"body":"of that as well, people"},{"startTime":1315.5449999999998,"endTime":1316.365,"body":"just can't stick to it."},{"startTime":1316.365,"endTime":1317.125,"body":"It's not sustainable,"},{"startTime":1317.175,"endTime":1321.485,"body":"I would like to... I wanna"},{"startTime":1317.175,"endTime":1321.485,"body":"respond to the stress idea here."},{"startTime":1321.985,"endTime":1322.695,"body":"Yep."},{"startTime":1322.695,"endTime":1323.375,"body":"Because"},{"startTime":1325.475,"endTime":1328.055,"body":"I just read this morning"},{"startTime":1325.475,"endTime":1328.055,"body":"Winston Churchill's one of"},{"startTime":1328.055,"endTime":1331.705,"body":"my heroes, and he suffered"},{"startTime":1328.055,"endTime":1331.705,"body":"throughout his life from"},{"startTime":1331.705,"endTime":1336.195,"body":"bouts of depression that"},{"startTime":1331.705,"endTime":1336.195,"body":"he- ... would treat with bricks."},{"startTime":1338.445,"endTime":1343.815,"body":"If you visit his his home"},{"startTime":1338.445,"endTime":1343.815,"body":"there in Kent there is"},{"startTime":1343.945,"endTime":1350.355,"body":"massive amounts of brickwork,"},{"startTime":1343.945,"endTime":1350.355,"body":"and it's well known from"},{"startTime":1350.355,"endTime":1354.975,"body":"a psychological standpoint"},{"startTime":1350.355,"endTime":1354.975,"body":"that physical activity is"},{"startTime":1354.975,"endTime":1356.2949999999998,"body":"one of the best ways..."},{"startTime":1356.845,"endTime":1360.115,"body":"I mean, this has been"},{"startTime":1356.845,"endTime":1360.115,"body":"demonstrated in research."},{"startTime":1360.425,"endTime":1363.635,"body":"One of the best ways"},{"startTime":1360.425,"endTime":1363.635,"body":"to deal with depression"},{"startTime":1364.235,"endTime":1365.715,"body":"is physical activity."},{"startTime":1366.385,"endTime":1369.815,"body":"And it... m- so my thought"},{"startTime":1366.385,"endTime":1369.815,"body":"is one of the best ways"},{"startTime":1369.815,"endTime":1376.445,"body":"to deal with non-physical"},{"startTime":1369.815,"endTime":1376.445,"body":"stress, the emotional problems"},{"startTime":1376.445,"endTime":1380.145,"body":"that come with life the"},{"startTime":1376.445,"endTime":1380.145,"body":"just y- you're, you have an"},{"startTime":1380.235,"endTime":1382.935,"body":"intellectually challenging"},{"startTime":1380.235,"endTime":1382.935,"body":"job that involves a whole"},{"startTime":1382.935,"endTime":1384.055,"body":"lot of sitting on your butt."},{"startTime":1384.7549999999999,"endTime":1388.485,"body":"It seems like getting out and"},{"startTime":1384.7549999999999,"endTime":1388.485,"body":"just picking up heavy things"},{"startTime":1388.485,"endTime":1392.165,"body":"for a while would be, would"},{"startTime":1388.485,"endTime":1392.165,"body":"actually reduce the stress."},{"startTime":1392.905,"endTime":1397.715,"body":"Now I'm neither a trainer nor"},{"startTime":1392.905,"endTime":1397.715,"body":"a doctor, so what do I know?"},{"startTime":1398.395,"endTime":1403.215,"body":"But most of my adult life has"},{"startTime":1398.395,"endTime":1403.215,"body":"been dealing in intellectual"},{"startTime":1403.215,"endTime":1405.915,"body":"white collar jobs that"},{"startTime":1403.215,"endTime":1405.915,"body":"don't involve nearly enough"},{"startTime":1406.5349999999999,"endTime":1407.915,"body":"picking up heavy things."},{"startTime":1408.565,"endTime":1410.645,"body":"I've had plenty of"},{"startTime":1408.565,"endTime":1410.645,"body":"emotional stress as well."},{"startTime":1411.2649999999999,"endTime":1417.825,"body":"And it, my, my N of 1 says,"},{"startTime":1411.2649999999999,"endTime":1417.825,"body":"all else being equal, if"},{"startTime":1417.825,"endTime":1422.0249999999999,"body":"I can just go out and l-"},{"startTime":1417.825,"endTime":1422.0249999999999,"body":"lift for 15 or 20 minutes,"},{"startTime":1425.115,"endTime":1426.7949999999998,"body":"everything feels"},{"startTime":1425.115,"endTime":1426.7949999999998,"body":"a little better."},{"startTime":1427.835,"endTime":1430.375,"body":"Comment please,"},{"startTime":1427.835,"endTime":1430.375,"body":"Mr. Professionals"},{"startTime":1432.365,"endTime":1433.155,"body":"Yeah, you nailed it."},{"startTime":1433.155,"endTime":1435.645,"body":"And I know Phil was saying last"},{"startTime":1433.155,"endTime":1435.645,"body":"week on my podcast, he does"},{"startTime":1435.645,"endTime":1440.2649999999999,"body":"like the two 15 to 20 minute"},{"startTime":1435.645,"endTime":1440.2649999999999,"body":"band sessions to failure."},{"startTime":1440.5249999999999,"endTime":1443.125,"body":"And if I had it my way, Jack"},{"startTime":1440.5249999999999,"endTime":1443.125,"body":"to answer your question in"},{"startTime":1443.125,"endTime":1446.615,"body":"terms of the stress piece,"},{"startTime":1443.125,"endTime":1446.615,"body":"because there's two things"},{"startTime":1446.615,"endTime":1448.965,"body":"that's happening when you go"},{"startTime":1446.615,"endTime":1448.965,"body":"to the gym, you lift weights."},{"startTime":1449.555,"endTime":1452.605,"body":"You've got adaptation,"},{"startTime":1449.555,"endTime":1452.605,"body":"which is where your body"},{"startTime":1452.605,"endTime":1454.745,"body":"adapts to the stimulus."},{"startTime":1454.745,"endTime":1459.215,"body":"Let's say for you, Jack, 15 to"},{"startTime":1454.745,"endTime":1459.215,"body":"20 minutes a day you basically"},{"startTime":1459.215,"endTime":1460.5449999999998,"body":"it's a stress on the body."},{"startTime":1461.245,"endTime":1464.225,"body":"But what happens is your body"},{"startTime":1461.245,"endTime":1464.225,"body":"adapts to that stimulus and it"},{"startTime":1464.225,"endTime":1468.5349999999999,"body":"goes, okay, so there's a... we"},{"startTime":1464.225,"endTime":1468.5349999999999,"body":"have to build muscle to deal"},{"startTime":1468.5349999999999,"endTime":1471.205,"body":"with this little bit of insult"},{"startTime":1468.5349999999999,"endTime":1471.205,"body":"essentially at the gym, right?"},{"startTime":1471.205,"endTime":1474.0149999999999,"body":"So it tries to adapt, which"},{"startTime":1471.205,"endTime":1474.0149999999999,"body":"is actually what you want."},{"startTime":1474.205,"endTime":1478.0049999999999,"body":"You want your body to adapt by"},{"startTime":1474.205,"endTime":1478.0049999999999,"body":"getting stronger, by getting"},{"startTime":1478.0049999999999,"endTime":1480.0449999999998,"body":"better at the movements,"},{"startTime":1478.0049999999999,"endTime":1480.0449999999998,"body":"and by building muscle."},{"startTime":1480.635,"endTime":1484.2649999999999,"body":"Now, if you do the same thing"},{"startTime":1480.635,"endTime":1484.2649999999999,"body":"for, let's just say longer than"},{"startTime":1484.2649999999999,"endTime":1487.455,"body":"six weeks, you were doing the"},{"startTime":1484.2649999999999,"endTime":1487.455,"body":"same kind of training stimulus,"},{"startTime":1487.455,"endTime":1488.605,"body":"if you like, or training phase."},{"startTime":1489.205,"endTime":1492.155,"body":"You get diminishing returns then"},{"startTime":1489.205,"endTime":1492.155,"body":"generally because you've adapted"},{"startTime":1492.155,"endTime":1495.5449999999998,"body":"a bit too much and the body then"},{"startTime":1492.155,"endTime":1495.5449999999998,"body":"is, just to put it simply, is"},{"startTime":1495.5449999999998,"endTime":1496.5049999999999,"body":"too used to what you're doing."},{"startTime":1497.0049999999999,"endTime":1499.5049999999999,"body":"Then you've got the other"},{"startTime":1497.0049999999999,"endTime":1499.5049999999999,"body":"piece, which is recovery, right?"},{"startTime":1499.5449999999998,"endTime":1503.0249999999999,"body":"So what a lot of people do"},{"startTime":1499.5449999999998,"endTime":1503.0249999999999,"body":"is they get stuck in that"},{"startTime":1503.0249999999999,"endTime":1506.695,"body":"recovery trap because then"},{"startTime":1503.0249999999999,"endTime":1506.695,"body":"they're training with too much"},{"startTime":1506.695,"endTime":1508.205,"body":"intensity a lot of the times."},{"startTime":1508.985,"endTime":1510.475,"body":"So again, it's that"},{"startTime":1508.985,"endTime":1510.475,"body":"all or nothing."},{"startTime":1510.5049999999999,"endTime":1513.305,"body":"I go to the gym, and what a"},{"startTime":1510.5049999999999,"endTime":1513.305,"body":"lot of people do, and I used"},{"startTime":1513.305,"endTime":1515.445,"body":"to be here too, where I used"},{"startTime":1513.305,"endTime":1515.445,"body":"to like overtrain, but I could"},{"startTime":1515.445,"endTime":1516.155,"body":"get away with it in my 20s."},{"startTime":1516.155,"endTime":1518.135,"body":"Where people- Because"},{"startTime":1516.155,"endTime":1518.135,"body":"you were young"},{"startTime":1518.135,"endTime":1519.335,"body":"and- Because I was young."},{"startTime":1519.455,"endTime":1520.125,"body":"Exactly."},{"startTime":1520.125,"endTime":1520.555,"body":"There we go."},{"startTime":1520.555,"endTime":1523.7849999999999,"body":"So people will go, they'll go"},{"startTime":1520.555,"endTime":1523.7849999999999,"body":"balls to wall, and essentially"},{"startTime":1523.7849999999999,"endTime":1525.955,"body":"they're chasing that feeling"},{"startTime":1523.7849999999999,"endTime":1525.955,"body":"that they get, and I call"},{"startTime":1525.955,"endTime":1527.235,"body":"them cortisol junkies, right?"},{"startTime":1527.7649999999999,"endTime":1530.935,"body":"'Cause they're chasing that"},{"startTime":1527.7649999999999,"endTime":1530.935,"body":"feeling of going hard, sweating."},{"startTime":1531.315,"endTime":1533.805,"body":"How many times I've had clients"},{"startTime":1531.315,"endTime":1533.805,"body":"saying, \"Oh, look, man I didn't"},{"startTime":1533.805,"endTime":1536.0049999999999,"body":"break a sweat today. Do you"},{"startTime":1533.805,"endTime":1536.0049999999999,"body":"reckon I did it hard enough?\""},{"startTime":1536.685,"endTime":1539.245,"body":"And it's yeah, this is not"},{"startTime":1536.685,"endTime":1539.245,"body":"just about sweating, right?"},{"startTime":1539.245,"endTime":1541.815,"body":"And no, that's fine you didn't"},{"startTime":1539.245,"endTime":1541.815,"body":"sweat because the goal here is"},{"startTime":1541.815,"endTime":1545.5349999999999,"body":"to lift heavier and get stronger"},{"startTime":1541.815,"endTime":1545.5349999999999,"body":"and have enough rest in between"},{"startTime":1545.5349999999999,"endTime":1549.395,"body":"your sets, and do the f- 30 or"},{"startTime":1545.5349999999999,"endTime":1549.395,"body":"45 minute session or one-hour"},{"startTime":1549.395,"endTime":1550.315,"body":"session, whatever it is."},{"startTime":1550.705,"endTime":1551.865,"body":"Not do more than that."},{"startTime":1552.165,"endTime":1555.315,"body":"People always wanna add more"},{"startTime":1552.165,"endTime":1555.315,"body":"and do more, but because"},{"startTime":1555.315,"endTime":1557.0349999999999,"body":"they're chasing the feeling,"},{"startTime":1555.315,"endTime":1557.0349999999999,"body":"they like the feeling"},{"startTime":1557.0349999999999,"endTime":1557.5149999999999,"body":"when they're in there."},{"startTime":1557.5149999999999,"endTime":1559.135,"body":"But what that does then"},{"startTime":1557.5149999999999,"endTime":1559.135,"body":"is that keeps them in"},{"startTime":1559.135,"endTime":1560.0049999999999,"body":"that recovery zone."},{"startTime":1560.0049999999999,"endTime":1562.845,"body":"So it takes... Even if"},{"startTime":1560.0049999999999,"endTime":1562.845,"body":"they're not necessarily, it's"},{"startTime":1562.845,"endTime":1565.965,"body":"not always about being sore"},{"startTime":1562.845,"endTime":1565.965,"body":"either after your workouts."},{"startTime":1566.375,"endTime":1569.135,"body":"It's, you'll, without realizing"},{"startTime":1566.375,"endTime":1569.135,"body":"it, your nervous system is still"},{"startTime":1569.135,"endTime":1572.115,"body":"trying to recover and then it's,"},{"startTime":1569.135,"endTime":1572.115,"body":"it can only do one of the two."},{"startTime":1572.115,"endTime":1573.465,"body":"It can only recover or adapt."},{"startTime":1573.805,"endTime":1576.2949999999998,"body":"So it's trying to recover for a"},{"startTime":1573.805,"endTime":1576.2949999999998,"body":"day, maybe two days, three days."},{"startTime":1576.73,"endTime":1579.77,"body":"Where if someone like yourself"},{"startTime":1576.73,"endTime":1579.77,"body":"or Phil you're doing it smart,"},{"startTime":1580.31,"endTime":1582.6499999999999,"body":"you're doing the small doses"},{"startTime":1580.31,"endTime":1582.6499999999999,"body":"of 15 to 20 minutes, which I"},{"startTime":1582.6499999999999,"endTime":1584.8999999999999,"body":"would say is better anyway,"},{"startTime":1582.6499999999999,"endTime":1584.8999999999999,"body":"'cause it's harder to cross"},{"startTime":1584.8999999999999,"endTime":1587.6599999999999,"body":"that line then with the, and get"},{"startTime":1584.8999999999999,"endTime":1587.6599999999999,"body":"stuck in that recovery phase."},{"startTime":1588.1699999999998,"endTime":1590.4099999999999,"body":"Then you just get results"},{"startTime":1588.1699999999998,"endTime":1590.4099999999999,"body":"faster because the body can..."},{"startTime":1590.4099999999999,"endTime":1592.6599999999999,"body":"I- if it's either trying to"},{"startTime":1590.4099999999999,"endTime":1592.6599999999999,"body":"recover or it's adapted, so"},{"startTime":1592.6599999999999,"endTime":1595.68,"body":"if it's recovering, then and"},{"startTime":1592.6599999999999,"endTime":1595.68,"body":"it's spending longer recovering"},{"startTime":1595.68,"endTime":1598.06,"body":"than it needs to, it's gonna"},{"startTime":1595.68,"endTime":1598.06,"body":"slow down the adaptation and"},{"startTime":1598.06,"endTime":1599.47,"body":"therefore slow down the results."},{"startTime":1599.98,"endTime":1602.1,"body":"And you just end up..."},{"startTime":1599.98,"endTime":1602.1,"body":"people have got, people"},{"startTime":1602.1,"endTime":1603.59,"body":"with responsibilities"},{"startTime":1602.1,"endTime":1603.59,"body":"and stuff, right?"},{"startTime":1603.87,"endTime":1606.19,"body":"You end up burnt out,"},{"startTime":1603.87,"endTime":1606.19,"body":"even at my age, I find"},{"startTime":1606.19,"endTime":1607.72,"body":"the less I do, the better."},{"startTime":1608.1499999999999,"endTime":1611.37,"body":"So but for that reason- there's"},{"startTime":1608.1499999999999,"endTime":1611.37,"body":"our soundbite for this episode."},{"startTime":1611.37,"endTime":1613.2,"body":"The less I do, the better."},{"startTime":1613.2,"endTime":1613.8999999999999,"body":"Exactly."},{"startTime":1614.1,"endTime":1615.01,"body":"Less is more."},{"startTime":1615.27,"endTime":1617.11,"body":"But no, I, if I had"},{"startTime":1615.27,"endTime":1617.11,"body":"it my way though, just"},{"startTime":1617.11,"endTime":1617.8799999999999,"body":"one more point on that."},{"startTime":1617.8799999999999,"endTime":1620.26,"body":"If I had it my way,"},{"startTime":1617.8799999999999,"endTime":1620.26,"body":"it's what you said, 15"},{"startTime":1620.26,"endTime":1621.22,"body":"to 20 minutes a day."},{"startTime":1622.0,"endTime":1625.1599999999999,"body":"Doing it frequently, actually"},{"startTime":1622.0,"endTime":1625.1599999999999,"body":"frequency is one of the"},{"startTime":1625.1599999999999,"endTime":1627.18,"body":"most important variables"},{"startTime":1625.1599999999999,"endTime":1627.18,"body":"now when it comes to getting"},{"startTime":1627.18,"endTime":1630.47,"body":"results, is the training"},{"startTime":1627.18,"endTime":1630.47,"body":"frequency, how often you do it."},{"startTime":1630.94,"endTime":1635.02,"body":"So doing something every day"},{"startTime":1630.94,"endTime":1635.02,"body":"is way better for most people."},{"startTime":1635.09,"endTime":1638.59,"body":"The 15 to 20 minutes, if you"},{"startTime":1635.09,"endTime":1638.59,"body":"do it properly, sometimes 30"},{"startTime":1638.59,"endTime":1641.79,"body":"minutes, it's way better for"},{"startTime":1638.59,"endTime":1641.79,"body":"results because it's harder"},{"startTime":1641.79,"endTime":1644.08,"body":"to cross that line, and yet"},{"startTime":1641.79,"endTime":1644.08,"body":"you're doing it more frequently."},{"startTime":1644.08,"endTime":1645.3799999999999,"body":"So the body loves frequency."},{"startTime":1645.71,"endTime":1647.3799999999999,"body":"You're sending that muscle"},{"startTime":1645.71,"endTime":1647.3799999999999,"body":"building signal every"},{"startTime":1647.3799999999999,"endTime":1650.0,"body":"day, so pe- most people"},{"startTime":1647.3799999999999,"endTime":1650.0,"body":"get better results doing"},{"startTime":1650.0,"endTime":1652.37,"body":"that, but it's really hard"},{"startTime":1650.0,"endTime":1652.37,"body":"to actually get people to"},{"startTime":1652.37,"endTime":1653.59,"body":"do that and stick to it."},{"startTime":1653.85,"endTime":1657.02,"body":"So I find, say, three, four"},{"startTime":1653.85,"endTime":1657.02,"body":"bodies a week, for most"},{"startTime":1657.02,"endTime":1659.97,"body":"people, maybe 45 minutes,"},{"startTime":1657.02,"endTime":1659.97,"body":"an hour generally is what"},{"startTime":1659.97,"endTime":1661.99,"body":"most people will get better"},{"startTime":1659.97,"endTime":1661.99,"body":"results from and stick to,"},{"startTime":1662.04,"endTime":1663.43,"body":"phil, what's been"},{"startTime":1662.04,"endTime":1663.43,"body":"your experience?"},{"startTime":1663.43,"endTime":1667.8,"body":"You've done... You've been"},{"startTime":1663.43,"endTime":1667.8,"body":"moving to this Dr. Ben's"},{"startTime":1667.8,"endTime":1671.36,"body":"band exercises here in"},{"startTime":1667.8,"endTime":1671.36,"body":"the last couple of months,"},{"startTime":1671.36,"endTime":1674.85,"body":"where you were doing weight"},{"startTime":1671.36,"endTime":1674.85,"body":"training with iron before."},{"startTime":1675.6399999999999,"endTime":1677.43,"body":"Have you noticed a"},{"startTime":1675.6399999999999,"endTime":1677.43,"body":"difference in recovery?"},{"startTime":1679.04,"endTime":1682.8799999999999,"body":"I think the pacing of doing"},{"startTime":1679.04,"endTime":1682.8799999999999,"body":"it twice a week, right?"},{"startTime":1682.8799999999999,"endTime":1686.11,"body":"And, I do other stuff on the"},{"startTime":1682.8799999999999,"endTime":1686.11,"body":"other days, but, doing this"},{"startTime":1686.11,"endTime":1691.6499999999999,"body":"specific protocol twice a week"},{"startTime":1686.11,"endTime":1691.6499999999999,"body":"and, being those short sessions"},{"startTime":1691.9199999999998,"endTime":1695.83,"body":"I haven't noticed any issues,"},{"startTime":1691.9199999999998,"endTime":1695.83,"body":"being able to recover, right?"},{"startTime":1695.83,"endTime":1697.84,"body":"Being able to be ready"},{"startTime":1695.83,"endTime":1697.84,"body":"for the next one."},{"startTime":1698.18,"endTime":1702.27,"body":"A- and that is different than"},{"startTime":1698.18,"endTime":1702.27,"body":"what I see with a lot of people"},{"startTime":1702.27,"endTime":1704.98,"body":"that are out there thinking,"},{"startTime":1702.27,"endTime":1704.98,"body":"\"I gotta be in the gym every"},{"startTime":1704.98,"endTime":1707.99,"body":"day, and I gotta be, really"},{"startTime":1704.98,"endTime":1707.99,"body":"working at it every day.\""},{"startTime":1708.25,"endTime":1711.6599999999999,"body":"The magic happens during"},{"startTime":1708.25,"endTime":1711.6599999999999,"body":"the recovery, right?"},{"startTime":1711.95,"endTime":1715.2,"body":"We talk a lot about or"},{"startTime":1711.95,"endTime":1715.2,"body":"there's a lot of kinda"},{"startTime":1715.2,"endTime":1717.1599999999999,"body":"science around, right?"},{"startTime":1717.1699999999998,"endTime":1720.1299999999999,"body":"Most of our muscle"},{"startTime":1717.1699999999998,"endTime":1720.1299999999999,"body":"building actually occurs"},{"startTime":1720.1299999999999,"endTime":1721.19,"body":"while we're sleeping."},{"startTime":1721.78,"endTime":1724.6,"body":"For instance, and you"},{"startTime":1721.78,"endTime":1724.6,"body":"need to get the stimulus"},{"startTime":1724.6,"endTime":1725.54,"body":"in the gym, right?"},{"startTime":1725.54,"endTime":1728.37,"body":"You're not just magically"},{"startTime":1725.54,"endTime":1728.37,"body":"growing muscles when you sleep."},{"startTime":1728.68,"endTime":1732.19,"body":"But if you've had the proper"},{"startTime":1728.68,"endTime":1732.19,"body":"stimulus, at the, doing"},{"startTime":1732.19,"endTime":1735.53,"body":"your workout, you've given"},{"startTime":1732.19,"endTime":1735.53,"body":"your body the inputs, right?"},{"startTime":1735.53,"endTime":1736.3899999999999,"body":"The protein."},{"startTime":1737.2,"endTime":1740.46,"body":"When we sleep is when the"},{"startTime":1737.2,"endTime":1740.46,"body":"body's able to bring that all"},{"startTime":1740.46,"endTime":1743.74,"body":"together and say, \"Okay, this"},{"startTime":1740.46,"endTime":1743.74,"body":"is when we're making muscle.\""},{"startTime":1744.1299999999999,"endTime":1747.56,"body":"I agree on the importance"},{"startTime":1744.1299999999999,"endTime":1747.56,"body":"of all of that."},{"startTime":1749.72,"endTime":1750.62,"body":"So what do you"},{"startTime":1749.72,"endTime":1750.62,"body":"do- You nailed it."},{"startTime":1750.62,"endTime":1752.06,"body":"Yeah, the magic happens"},{"startTime":1750.62,"endTime":1752.06,"body":"in the recovery."},{"startTime":1752.06,"endTime":1752.33,"body":"That's it"},{"startTime":1752.35,"endTime":1755.23,"body":"..."},{"startTime":1752.35,"endTime":1755.23,"body":"what do you do to optimize,"},{"startTime":1755.23,"endTime":1758.1499999999999,"body":"is optimize your body?"},{"startTime":1758.69,"endTime":1759.22,"body":"I can't- That's right."},{"startTime":1759.22,"endTime":1760.59,"body":"Yeah ... optimize your body."},{"startTime":1760.97,"endTime":1762.61,"body":"What do you do to"},{"startTime":1760.97,"endTime":1762.61,"body":"optimize sleep?"},{"startTime":1764.12,"endTime":1766.6599999999999,"body":"Oh, bloody hell,"},{"startTime":1764.12,"endTime":1766.6599999999999,"body":"what don't I do?"},{"startTime":1766.8799999999999,"endTime":1767.6399999999999,"body":"I do too much."},{"startTime":1767.97,"endTime":1769.96,"body":"I got the I got the"},{"startTime":1767.97,"endTime":1769.96,"body":"Eight Sleep thing."},{"startTime":1769.96,"endTime":1773.3799999999999,"body":"I've got the Oura Ring to track"},{"startTime":1769.96,"endTime":1773.3799999999999,"body":"it, which, which does help."},{"startTime":1773.3799999999999,"endTime":1776.37,"body":"Obviously, the Eight Sleep, by"},{"startTime":1773.3799999999999,"endTime":1776.37,"body":"the way, I've done... W- why"},{"startTime":1776.37,"endTime":1777.61,"body":"am I giving them adverts here?"},{"startTime":1777.61,"endTime":1778.87,"body":"They should be"},{"startTime":1777.61,"endTime":1778.87,"body":"paying you guys, man."},{"startTime":1778.8999999999999,"endTime":1779.57,"body":"What am I doing here?"},{"startTime":1779.9099999999999,"endTime":1782.98,"body":"Anyway, Eight Sleep is is the"},{"startTime":1779.9099999999999,"endTime":1782.98,"body":"thing you put on your mattress."},{"startTime":1782.98,"endTime":1784.76,"body":"It's like a, it's like a"},{"startTime":1782.98,"endTime":1784.76,"body":"cover that you put on there,"},{"startTime":1784.76,"endTime":1786.22,"body":"and it cools the bed down."},{"startTime":1787.1,"endTime":1788.12,"body":"It's got the AI thing on there."},{"startTime":1788.12,"endTime":1790.62,"body":"Anyway, so I have that which,"},{"startTime":1788.12,"endTime":1790.62,"body":"which seems to help a little"},{"startTime":1790.62,"endTime":1793.44,"body":"bit with my sleep, and I track"},{"startTime":1790.62,"endTime":1793.44,"body":"it using the Oura Ring as well,"},{"startTime":1793.47,"endTime":1794.8999999999999,"body":"just so I can be aware of it."},{"startTime":1795.33,"endTime":1797.18,"body":"So that's one thing that"},{"startTime":1795.33,"endTime":1797.18,"body":"has actually been really"},{"startTime":1797.18,"endTime":1798.31,"body":"helpful over the years."},{"startTime":1798.31,"endTime":1800.8999999999999,"body":"It was, like, maybe five,"},{"startTime":1798.31,"endTime":1800.8999999999999,"body":"six years ago where I"},{"startTime":1800.8999999999999,"endTime":1802.1599999999999,"body":"started tracking my sleep."},{"startTime":1802.1599999999999,"endTime":1804.04,"body":"I started off with one of those"},{"startTime":1802.1599999999999,"endTime":1804.04,"body":"Whoops, then I got the Oura"},{"startTime":1804.04,"endTime":1806.96,"body":"Ring, and it just made me aware"},{"startTime":1804.04,"endTime":1806.96,"body":"that actually when I was..."},{"startTime":1806.96,"endTime":1809.4199999999998,"body":"I thought I was getting maybe"},{"startTime":1806.96,"endTime":1809.4199999999998,"body":"eight hours sleep, 'cause I,"},{"startTime":1809.4199999999998,"endTime":1812.28,"body":"let's say, would go to sleep"},{"startTime":1809.4199999999998,"endTime":1812.28,"body":"at 10:00, wake up at 6:00 AM."},{"startTime":1812.85,"endTime":1814.24,"body":"But you don't realize"},{"startTime":1812.85,"endTime":1814.24,"body":"until you track it that"},{"startTime":1814.24,"endTime":1815.97,"body":"actually you're not sleeping"},{"startTime":1814.24,"endTime":1815.97,"body":"for that whole time."},{"startTime":1816.4199999999998,"endTime":1818.6399999999999,"body":"So you wake up without"},{"startTime":1816.4199999999998,"endTime":1818.6399999999999,"body":"realizing it, 'cause you're"},{"startTime":1818.6399999999999,"endTime":1819.75,"body":"still semi-conscious."},{"startTime":1820.29,"endTime":1822.59,"body":"And I was like, \"Oh, wow,"},{"startTime":1820.29,"endTime":1822.59,"body":"so I'm actually awake for 45"},{"startTime":1822.59,"endTime":1824.71,"body":"minutes to an hour, so I'm"},{"startTime":1822.59,"endTime":1824.71,"body":"actually getting seven hours."},{"startTime":1824.83,"endTime":1826.1499999999999,"body":"Some nights six and a half.\""},{"startTime":1826.18,"endTime":1829.0,"body":"So that, that simple thing"},{"startTime":1826.18,"endTime":1829.0,"body":"there, what gets measured"},{"startTime":1829.0,"endTime":1830.6,"body":"can get managed, that was"},{"startTime":1829.0,"endTime":1830.6,"body":"really helpful for me."},{"startTime":1830.6,"endTime":1832.94,"body":"And also, what I really"},{"startTime":1830.6,"endTime":1832.94,"body":"picked up on with that was"},{"startTime":1832.94,"endTime":1834.24,"body":"the food thing as well."},{"startTime":1834.27,"endTime":1838.53,"body":"It made me really tighten up on"},{"startTime":1834.27,"endTime":1838.53,"body":"not eating even within within"},{"startTime":1838.53,"endTime":1842.0,"body":"three hours minimum before bed,"},{"startTime":1838.53,"endTime":1842.0,"body":"but four hours is the sweet"},{"startTime":1842.0,"endTime":1844.1399999999999,"body":"spot, 'cause I like to have"},{"startTime":1842.0,"endTime":1844.1399999999999,"body":"quite a big meal in the evening."},{"startTime":1844.6699999999998,"endTime":1849.25,"body":"So giving it four hours for me"},{"startTime":1844.6699999999998,"endTime":1849.25,"body":"before bed means I don't get any"},{"startTime":1849.29,"endTime":1851.78,"body":"y- my heart rate would go up,"},{"startTime":1849.29,"endTime":1851.78,"body":"and it would impact recovery."},{"startTime":1851.78,"endTime":1854.33,"body":"So that's a big one with"},{"startTime":1851.78,"endTime":1854.33,"body":"the digestion piece."},{"startTime":1854.48,"endTime":1857.95,"body":"I just have a pretty good"},{"startTime":1854.48,"endTime":1857.95,"body":"bedtime routine where I"},{"startTime":1857.95,"endTime":1861.01,"body":"just, no electronics at"},{"startTime":1857.95,"endTime":1861.01,"body":"least an hour before bed."},{"startTime":1861.4199999999998,"endTime":1863.1599999999999,"body":"Ideally 90 minutes."},{"startTime":1863.47,"endTime":1866.77,"body":"So I like the I like the 3, 2, 1"},{"startTime":1863.47,"endTime":1866.77,"body":"method, which I, talk to clients"},{"startTime":1866.77,"endTime":1869.31,"body":"about, where it's no food at"},{"startTime":1866.77,"endTime":1869.31,"body":"least three hours before bed."},{"startTime":1869.7949999999998,"endTime":1872.0049999999999,"body":"No fluid at least"},{"startTime":1869.7949999999998,"endTime":1872.0049999999999,"body":"two hours before bed."},{"startTime":1872.385,"endTime":1875.155,"body":"One hour is normally suffice"},{"startTime":1872.385,"endTime":1875.155,"body":"for people as well with that."},{"startTime":1875.465,"endTime":1878.695,"body":"And then no blue lights,"},{"startTime":1875.465,"endTime":1878.695,"body":"so no phone, no laptop,"},{"startTime":1878.725,"endTime":1882.125,"body":"ideally no Netflix at all,"},{"startTime":1878.725,"endTime":1882.125,"body":"at least an hour before bed."},{"startTime":1882.125,"endTime":1883.0249999999999,"body":"So three, two, one."},{"startTime":1883.0249999999999,"endTime":1885.115,"body":"So that's something I go by."},{"startTime":1885.175,"endTime":1888.185,"body":"But yeah, that's, that"},{"startTime":1885.175,"endTime":1888.185,"body":"bedtime routine is where most"},{"startTime":1888.185,"endTime":1891.305,"body":"people fall down, because"},{"startTime":1888.185,"endTime":1891.305,"body":"the cognitive stimulation"},{"startTime":1891.305,"endTime":1894.2549999999999,"body":"before bed is... it seems"},{"startTime":1891.305,"endTime":1894.2549999999999,"body":"to be the biggest thing that"},{"startTime":1894.2549999999999,"endTime":1896.2749999999999,"body":"disrupts, REM sleep and stuff."},{"startTime":1896.2749999999999,"endTime":1898.405,"body":"If you're on your"},{"startTime":1896.2749999999999,"endTime":1898.405,"body":"phone, you're doing work"},{"startTime":1898.405,"endTime":1899.5149999999999,"body":"stuff especially- Yeah"},{"startTime":1899.685,"endTime":1901.315,"body":"stress-related stuff, no good."},{"startTime":1901.465,"endTime":1903.105,"body":"So that's it really"},{"startTime":1901.465,"endTime":1903.105,"body":"for me with the sleep."},{"startTime":1903.105,"endTime":1905.635,"body":"It's the awareness, the"},{"startTime":1903.105,"endTime":1905.635,"body":"bedtime routine, and then"},{"startTime":1905.865,"endTime":1907.7949999999998,"body":"just, yeah, going to bed"},{"startTime":1905.865,"endTime":1907.7949999999998,"body":"at roughly the same time."},{"startTime":1907.7949999999998,"endTime":1911.655,"body":"I think that regularity seems"},{"startTime":1907.7949999999998,"endTime":1911.655,"body":"to be the most important thing."},{"startTime":1911.655,"endTime":1912.895,"body":"One of the most important"},{"startTime":1911.655,"endTime":1912.895,"body":"things, going to bed"},{"startTime":1912.895,"endTime":1913.485,"body":"at the same time."},{"startTime":1915.5249999999999,"endTime":1917.445,"body":"What do your clients"},{"startTime":1915.5249999999999,"endTime":1917.445,"body":"most struggle with?"},{"startTime":1917.585,"endTime":1920.145,"body":"What category of"},{"startTime":1917.585,"endTime":1920.145,"body":"fitness problems do they"},{"startTime":1920.145,"endTime":1921.105,"body":"struggle with the most?"},{"startTime":1923.555,"endTime":1923.805,"body":"Ooh."},{"startTime":1923.855,"endTime":1928.435,"body":"I'm thinking about,"},{"startTime":1923.855,"endTime":1928.435,"body":"the stress, sleep food,"},{"startTime":1928.5149999999999,"endTime":1932.615,"body":"exercise, and I don't know,"},{"startTime":1928.5149999999999,"endTime":1932.615,"body":"there's probably one more."},{"startTime":1933.715,"endTime":1934.435,"body":"I'd say the big"},{"startTime":1933.715,"endTime":1934.435,"body":"one- What are the"},{"startTime":1934.435,"endTime":1935.925,"body":"what are the biggest categories?"},{"startTime":1936.445,"endTime":1936.815,"body":"You know what?"},{"startTime":1936.815,"endTime":1938.395,"body":"The big one, which we"},{"startTime":1936.815,"endTime":1938.395,"body":"haven't actually talked"},{"startTime":1938.395,"endTime":1939.5349999999999,"body":"about, is environment."},{"startTime":1940.945,"endTime":1943.745,"body":"So if you look at social"},{"startTime":1940.945,"endTime":1943.745,"body":"influence, they... i'll get"},{"startTime":1943.745,"endTime":1946.095,"body":"into the client stuff, but"},{"startTime":1943.745,"endTime":1946.095,"body":"basically if you've got a friend"},{"startTime":1946.095,"endTime":1950.0049999999999,"body":"who's obese, you've got, give"},{"startTime":1946.095,"endTime":1950.0049999999999,"body":"or take, about a 50% higher"},{"startTime":1950.0049999999999,"endTime":1951.365,"body":"chance of being obese yourself,"},{"startTime":1951.365,"endTime":1951.575,"body":"right?"},{"startTime":1952.115,"endTime":1955.555,"body":"That social influence, we"},{"startTime":1952.115,"endTime":1955.555,"body":"know who we're surrounded by."},{"startTime":1955.605,"endTime":1958.145,"body":"Even if you've got a friend of"},{"startTime":1955.605,"endTime":1958.145,"body":"a friend who's obese, you've"},{"startTime":1958.145,"endTime":1960.835,"body":"got a 20% higher chance of"},{"startTime":1958.145,"endTime":1960.835,"body":"being obese yourself, right?"},{"startTime":1961.335,"endTime":1963.715,"body":"So that's the biggest cha- one"},{"startTime":1961.335,"endTime":1963.715,"body":"of the biggest challenges for"},{"startTime":1963.715,"endTime":1966.705,"body":"my clients is what they've got"},{"startTime":1963.715,"endTime":1966.705,"body":"going on at home, their circle."},{"startTime":1967.175,"endTime":1969.835,"body":"We have our community which"},{"startTime":1967.175,"endTime":1969.835,"body":"helps them a lot, but their"},{"startTime":1969.835,"endTime":1972.875,"body":"immediate circle that they"},{"startTime":1969.835,"endTime":1972.875,"body":"live in every single day,"},{"startTime":1973.145,"endTime":1975.585,"body":"for example, they might"},{"startTime":1973.145,"endTime":1975.585,"body":"have, let's say they've got a"},{"startTime":1975.585,"endTime":1979.245,"body":"partner who isn't necessarily"},{"startTime":1975.585,"endTime":1979.245,"body":"on the same path with"},{"startTime":1979.5149999999999,"endTime":1981.885,"body":"getting in shape or getting"},{"startTime":1979.5149999999999,"endTime":1981.885,"body":"healthy- and everything else."},{"startTime":1982.205,"endTime":1984.865,"body":"That can be a tough one"},{"startTime":1982.205,"endTime":1984.865,"body":"to navigate there as well"},{"startTime":1984.895,"endTime":1987.985,"body":"because then they constantly"},{"startTime":1984.895,"endTime":1987.985,"body":"have got the temptation of"},{"startTime":1987.985,"endTime":1991.345,"body":"different foods or the social"},{"startTime":1987.985,"endTime":1991.345,"body":"events to compete with."},{"startTime":1992.0049999999999,"endTime":1996.965,"body":"And I always say to clients it's"},{"startTime":1992.0049999999999,"endTime":1996.965,"body":"way easier to avoid temptation"},{"startTime":1997.595,"endTime":1999.495,"body":"than it is to resist temptation."},{"startTime":1999.945,"endTime":2001.805,"body":"Willpower cannot be relied on."},{"startTime":2001.805,"endTime":2002.415,"body":"All right?"},{"startTime":2002.415,"endTime":2006.475,"body":"No one gets super healthy and in"},{"startTime":2002.415,"endTime":2006.475,"body":"shape by relying on willpower."},{"startTime":2007.075,"endTime":2007.7549999999999,"body":"So that's the thing."},{"startTime":2007.7549999999999,"endTime":2009.7649999999999,"body":"And I explain to them on"},{"startTime":2007.7549999999999,"endTime":2009.7649999999999,"body":"that note as well that,"},{"startTime":2009.805,"endTime":2012.805,"body":"where they fall down is they"},{"startTime":2009.805,"endTime":2012.805,"body":"don't have a system in place."},{"startTime":2013.405,"endTime":2016.5249999999999,"body":"So I like to almost think of"},{"startTime":2013.405,"endTime":2016.5249999999999,"body":"discipline as like a system."},{"startTime":2017.075,"endTime":2018.115,"body":"So they will ha- let's..."},{"startTime":2018.115,"endTime":2021.0149999999999,"body":"A simple one is where they could"},{"startTime":2018.115,"endTime":2021.0149999999999,"body":"fall down is by keeping certain"},{"startTime":2021.0149999999999,"endTime":2022.415,"body":"foods in the house, right?"},{"startTime":2022.415,"endTime":2023.5449999999998,"body":"Or whatever."},{"startTime":2023.575,"endTime":2025.655,"body":"So you could keep food in the"},{"startTime":2023.575,"endTime":2025.655,"body":"house, you're prompting yourself"},{"startTime":2025.655,"endTime":2026.655,"body":"to fail essentially, right?"},{"startTime":2026.705,"endTime":2028.7,"body":"You keep processed foods"},{"startTime":2026.705,"endTime":2028.7,"body":"or snacks in the house-"},{"startTime":2029.3799999999999,"endTime":2030.68,"body":"y- you're not gonna be"},{"startTime":2029.3799999999999,"endTime":2030.68,"body":"able to rely on willpower."},{"startTime":2030.68,"endTime":2032.01,"body":"You're probably gonna"},{"startTime":2030.68,"endTime":2032.01,"body":"eat it at some point, and"},{"startTime":2032.01,"endTime":2032.68,"body":"you're gonna fall down."},{"startTime":2032.8899999999999,"endTime":2034.77,"body":"You take it out of the"},{"startTime":2032.8899999999999,"endTime":2034.77,"body":"house that's a bit of"},{"startTime":2034.77,"endTime":2035.51,"body":"a system now, right?"},{"startTime":2035.51,"endTime":2036.6499999999999,"body":"'Cause you've got that"},{"startTime":2035.51,"endTime":2036.6499999999999,"body":"barrier in the way."},{"startTime":2036.6499999999999,"endTime":2039.1599999999999,"body":"You've got friction in the"},{"startTime":2036.6499999999999,"endTime":2039.1599999999999,"body":"way, another client, for"},{"startTime":2039.1599999999999,"endTime":2041.73,"body":"example, tracking food helps"},{"startTime":2039.1599999999999,"endTime":2041.73,"body":"a lot of my clients, and they"},{"startTime":2041.73,"endTime":2044.96,"body":"struggle with maybe making good"},{"startTime":2041.73,"endTime":2044.96,"body":"decisions with food, of course."},{"startTime":2045.35,"endTime":2047.25,"body":"They'll have a... One of them"},{"startTime":2045.35,"endTime":2047.25,"body":"had a prompt on their phones,"},{"startTime":2047.25,"endTime":2049.14,"body":"which just remind them each"},{"startTime":2047.25,"endTime":2049.14,"body":"day to track their food."},{"startTime":2049.52,"endTime":2051.51,"body":"Simple stuff like"},{"startTime":2049.52,"endTime":2051.51,"body":"that's a system as well."},{"startTime":2051.76,"endTime":2054.39,"body":"So I think not having a system"},{"startTime":2051.76,"endTime":2054.39,"body":"in place and not having that"},{"startTime":2054.39,"endTime":2058.56,"body":"structure with what they're"},{"startTime":2054.39,"endTime":2058.56,"body":"doing, especially with food."},{"startTime":2059.05,"endTime":2061.37,"body":"So we've got the weekends,"},{"startTime":2059.05,"endTime":2061.37,"body":"where they'll go into the"},{"startTime":2061.37,"endTime":2064.58,"body":"weekends and they won't have"},{"startTime":2061.37,"endTime":2064.58,"body":"an idea of \"Okay, I've got"},{"startTime":2064.58,"endTime":2065.73,"body":"these social events coming up.\""},{"startTime":2066.03,"endTime":2068.89,"body":"And if they don't plan ahead,"},{"startTime":2066.03,"endTime":2068.89,"body":"even if they're going to a"},{"startTime":2068.89,"endTime":2072.16,"body":"restaurant, for example, looking"},{"startTime":2068.89,"endTime":2072.16,"body":"at the menu in advance, right?"},{"startTime":2072.16,"endTime":2074.1,"body":"Simple stuff like that,"},{"startTime":2072.16,"endTime":2074.1,"body":"where they don't pre-plan,"},{"startTime":2074.56,"endTime":2076.14,"body":"that's something that they"},{"startTime":2074.56,"endTime":2076.14,"body":"would struggle with as well."},{"startTime":2076.17,"endTime":2078.16,"body":"Or even going into their"},{"startTime":2076.17,"endTime":2078.16,"body":"week or going on a work trip."},{"startTime":2078.91,"endTime":2080.48,"body":"Pack a gym kit, right?"},{"startTime":2081.03,"endTime":2084.35,"body":"Th- this is all ideas of"},{"startTime":2081.03,"endTime":2084.35,"body":"a system and prompts to"},{"startTime":2084.35,"endTime":2086.6099999999997,"body":"help you win, and that's"},{"startTime":2084.35,"endTime":2086.6099999999997,"body":"where people fall down."},{"startTime":2086.6099999999997,"endTime":2088.97,"body":"They don't have those simple"},{"startTime":2086.6099999999997,"endTime":2088.97,"body":"prompts, and they don't"},{"startTime":2088.97,"endTime":2091.0699999999997,"body":"plan ahead, and they don't"},{"startTime":2088.97,"endTime":2091.0699999999997,"body":"just really apply that"},{"startTime":2091.0699999999997,"endTime":2093.21,"body":"discipline to to succeed,"},{"startTime":2093.2599999999998,"endTime":2094.69,"body":"yeah, great points."},{"startTime":2094.74,"endTime":2097.45,"body":"And one of the barriers"},{"startTime":2094.74,"endTime":2097.45,"body":"that I think that oftentimes"},{"startTime":2097.45,"endTime":2101.0499999999997,"body":"comes up from people or one"},{"startTime":2097.45,"endTime":2101.0499999999997,"body":"of the excuses maybe we'll"},{"startTime":2101.0499999999997,"endTime":2102.93,"body":"call it is time, right?"},{"startTime":2102.93,"endTime":2103.0099999999998,"body":"Yeah."},{"startTime":2103.0099999999998,"endTime":2104.44,"body":"And everyone's I"},{"startTime":2103.0099999999998,"endTime":2104.44,"body":"don't have time."},{"startTime":2104.44,"endTime":2107.56,"body":"I don't have time, I"},{"startTime":2104.44,"endTime":2107.56,"body":"don't have time to prepare"},{"startTime":2107.56,"endTime":2108.6699999999996,"body":"and find good food."},{"startTime":2108.6699999999996,"endTime":2112.6299999999997,"body":"I don't have time to, put the"},{"startTime":2108.6699999999996,"endTime":2112.6299999999997,"body":"ex- do the exercise.\" So how"},{"startTime":2112.6299999999997,"endTime":2116.41,"body":"do you... I think what you"},{"startTime":2112.6299999999997,"endTime":2116.41,"body":"said just applies well, right?"},{"startTime":2116.41,"endTime":2119.35,"body":"It's really about, getting"},{"startTime":2116.41,"endTime":2119.35,"body":"the system in place so that"},{"startTime":2119.35,"endTime":2120.7899999999995,"body":"you do have the time, the..."},{"startTime":2121.43,"endTime":2124.89,"body":"but what are some of the tips"},{"startTime":2121.43,"endTime":2124.89,"body":"that you oftentimes are are"},{"startTime":2124.89,"endTime":2129.49,"body":"using with people to help them"},{"startTime":2124.89,"endTime":2129.49,"body":"recognize where they have time,"},{"startTime":2129.49,"endTime":2132.64,"body":"they're just not prioritizing"},{"startTime":2129.49,"endTime":2132.64,"body":"it perhaps correctly?"},{"startTime":2133.7899999999995,"endTime":2135.68,"body":"Yeah, I'm glad you mentioned"},{"startTime":2133.7899999999995,"endTime":2135.68,"body":"that, 'cause now we're getting"},{"startTime":2135.68,"endTime":2137.5099999999998,"body":"into the real stuff of mindset."},{"startTime":2137.83,"endTime":2140.31,"body":"Just real quick what you"},{"startTime":2137.83,"endTime":2140.31,"body":"said then, an example."},{"startTime":2140.5299999999997,"endTime":2143.2,"body":"\"I don't have time.\""},{"startTime":2140.5299999999997,"endTime":2143.2,"body":"So this is everything"},{"startTime":2143.2,"endTime":2144.2299999999996,"body":"wrapped up in mindset."},{"startTime":2144.2299999999996,"endTime":2146.7299999999996,"body":"It's the beliefs people"},{"startTime":2144.2299999999996,"endTime":2146.7299999999996,"body":"have and the stories"},{"startTime":2146.7299999999996,"endTime":2147.5299999999997,"body":"they tell themselves."},{"startTime":2148.12,"endTime":2150.5699999999997,"body":"Anyone listening to this, if you"},{"startTime":2148.12,"endTime":2150.5699999999997,"body":"are stuck and you're thinking,"},{"startTime":2150.5699999999997,"endTime":2153.7299999999996,"body":"\"I can't break through this,\""},{"startTime":2150.5699999999997,"endTime":2153.7299999999996,"body":"the main reason why is the"},{"startTime":2153.7299999999996,"endTime":2156.18,"body":"story... Yeah, obviously we"},{"startTime":2153.7299999999996,"endTime":2156.18,"body":"could talk about systems and all"},{"startTime":2156.18,"endTime":2158.83,"body":"the stuff we did, but it's the"},{"startTime":2156.18,"endTime":2158.83,"body":"story you're telling yourself."},{"startTime":2158.89,"endTime":2161.0299999999997,"body":"\"I don't have time\" is"},{"startTime":2158.89,"endTime":2161.0299999999997,"body":"a common one, right?"},{"startTime":2161.4799999999996,"endTime":2164.1099999999997,"body":"Or I just... They might"},{"startTime":2161.4799999999996,"endTime":2164.1099999999997,"body":"look at someone who's,"},{"startTime":2164.14,"endTime":2165.85,"body":"compare themselves to other"},{"startTime":2164.14,"endTime":2165.85,"body":"people who are in shape"},{"startTime":2166.35,"endTime":2168.41,"body":"and say, \"Oh, I just I love"},{"startTime":2166.35,"endTime":2168.41,"body":"my food too much,\" right?"},{"startTime":2168.41,"endTime":2169.0299999999997,"body":"That's one I hear."},{"startTime":2169.0299999999997,"endTime":2169.91,"body":"I just love my food too much."},{"startTime":2169.91,"endTime":2171.5199999999995,"body":"I can never do that.\""},{"startTime":2169.91,"endTime":2171.5199999999995,"body":"But that's etched in the"},{"startTime":2171.5199999999995,"endTime":2174.0399999999995,"body":"subconscious mind, so they"},{"startTime":2171.5199999999995,"endTime":2174.0399999999995,"body":"believe that- So they have to"},{"startTime":2174.0399999999995,"endTime":2176.18,"body":"like rewire that in a sense."},{"startTime":2176.5699999999997,"endTime":2178.7499999999995,"body":"So sorry, you were asking then"},{"startTime":2176.5699999999997,"endTime":2178.7499999999995,"body":"about when people say they"},{"startTime":2178.7499999999995,"endTime":2181.5199999999995,"body":"don't have time, for example,"},{"startTime":2178.7499999999995,"endTime":2181.5199999999995,"body":"h- how to get people to"},{"startTime":2181.5199999999995,"endTime":2182.83,"body":"overcome that and factor it in."},{"startTime":2183.3399999999997,"endTime":2185.4999999999995,"body":"So that then is just a, it's"},{"startTime":2183.3399999999997,"endTime":2185.4999999999995,"body":"a pattern interrupt, right?"},{"startTime":2185.4999999999995,"endTime":2189.1499999999996,"body":"So what people do is, yes,"},{"startTime":2185.4999999999995,"endTime":2189.1499999999996,"body":"the beliefs, they don't"},{"startTime":2189.1499999999996,"endTime":2190.0199999999995,"body":"believe they can do it."},{"startTime":2190.0199999999995,"endTime":2191.2899999999995,"body":"They've told themselves"},{"startTime":2190.0199999999995,"endTime":2191.2899999999995,"body":"they haven't got time."},{"startTime":2191.81,"endTime":2194.7699999999995,"body":"But also it's they haven't"},{"startTime":2191.81,"endTime":2194.7699999999995,"body":"got realistic targets to hit,"},{"startTime":2194.87,"endTime":2197.4399999999996,"body":"a lot of people, and they're"},{"startTime":2194.87,"endTime":2197.4399999999996,"body":"not being... They're... It's"},{"startTime":2197.4399999999996,"endTime":2198.7899999999995,"body":"just it's not a smart approach."},{"startTime":2199.2899999999995,"endTime":2201.95,"body":"They might think with time, a"},{"startTime":2199.2899999999995,"endTime":2201.95,"body":"common thing is people think"},{"startTime":2201.95,"endTime":2204.06,"body":"they've got, they actually"},{"startTime":2201.95,"endTime":2204.06,"body":"think they've got to, go to"},{"startTime":2204.06,"endTime":2206.12,"body":"the gym most days of the week."},{"startTime":2206.1699999999996,"endTime":2208.9399999999996,"body":"Most people, \"I gotta go to the"},{"startTime":2206.1699999999996,"endTime":2208.9399999999996,"body":"gym every day. I gotta make sure"},{"startTime":2208.9399999999996,"endTime":2211.6499999999996,"body":"that I overload my body.\" And"},{"startTime":2208.9399999999996,"endTime":2211.6499999999996,"body":"they look into all the science"},{"startTime":2211.6499999999996,"endTime":2213.7499999999995,"body":"of training to failure and"},{"startTime":2211.6499999999996,"endTime":2213.7499999999995,"body":"doing an hour every session."},{"startTime":2214.0899999999997,"endTime":2215.2,"body":"You don't need to do that."},{"startTime":2215.6099999999997,"endTime":2218.6499999999996,"body":"You actually need to train"},{"startTime":2215.6099999999997,"endTime":2218.6499999999996,"body":"smart, and you can actually"},{"startTime":2218.6499999999996,"endTime":2222.37,"body":"do way less time in the"},{"startTime":2218.6499999999996,"endTime":2222.37,"body":"gym to get the results."},{"startTime":2222.37,"endTime":2224.16,"body":"You actually don't need"},{"startTime":2222.37,"endTime":2224.16,"body":"as much time as what"},{"startTime":2224.16,"endTime":2225.12,"body":"you need, number one."},{"startTime":2225.6699999999996,"endTime":2228.1299999999997,"body":"Number two then, now the"},{"startTime":2225.6699999999996,"endTime":2228.1299999999997,"body":"food piece, it can get a"},{"startTime":2228.1299999999997,"endTime":2230.5499999999997,"body":"bit more tricky with that"},{"startTime":2228.1299999999997,"endTime":2230.5499999999997,"body":"because let's be honest, if"},{"startTime":2230.5499999999997,"endTime":2233.58,"body":"you're preparing meals and"},{"startTime":2230.5499999999997,"endTime":2233.58,"body":"stuff, that's gonna take time."},{"startTime":2234.18,"endTime":2237.3199999999997,"body":"So either, A, rather than going"},{"startTime":2234.18,"endTime":2237.3199999999997,"body":"into your week, going with the"},{"startTime":2237.3199999999997,"endTime":2240.06,"body":"flow into your week like some"},{"startTime":2237.3199999999997,"endTime":2240.06,"body":"people do, it's just getting"},{"startTime":2240.06,"endTime":2240.9999999999995,"body":"ahead on the weekend, right?"},{"startTime":2240.9999999999995,"endTime":2243.22,"body":"On a Sunday, very simple,"},{"startTime":2240.9999999999995,"endTime":2243.22,"body":"just get some of your"},{"startTime":2243.22,"endTime":2244.6,"body":"main meals together."},{"startTime":2245.24,"endTime":2248.0299999999997,"body":"And I also think with the"},{"startTime":2245.24,"endTime":2248.0299999999997,"body":"piece there that you mentioned"},{"startTime":2248.0299999999997,"endTime":2250.0299999999997,"body":"in terms of essentially"},{"startTime":2248.0299999999997,"endTime":2250.0299999999997,"body":"like excuses and stories"},{"startTime":2250.0299999999997,"endTime":2253.7499999999995,"body":"we tell ourselves, having"},{"startTime":2250.0299999999997,"endTime":2253.7499999999995,"body":"the same meals, there's"},{"startTime":2253.7499999999995,"endTime":2256.41,"body":"nothing wrong with keeping"},{"startTime":2253.7499999999995,"endTime":2256.41,"body":"it extremely simple."},{"startTime":2256.4599999999996,"endTime":2259.0099999999998,"body":"And I like to get clients,"},{"startTime":2256.4599999999996,"endTime":2259.0099999999998,"body":"and even myself, to have three"},{"startTime":2259.0099999999998,"endTime":2262.95,"body":"to five or four to six staple"},{"startTime":2259.0099999999998,"endTime":2262.95,"body":"meals that you just rotate,"},{"startTime":2263.49,"endTime":2266.47,"body":"and you keep it extremely"},{"startTime":2263.49,"endTime":2266.47,"body":"simple doing that rather"},{"startTime":2266.47,"endTime":2269.39,"body":"than trying to, be over,"},{"startTime":2266.47,"endTime":2269.39,"body":"overcomplicate with things."},{"startTime":2269.66,"endTime":2271.66,"body":"So that, and I think there"},{"startTime":2269.66,"endTime":2271.66,"body":"was a recent study that found"},{"startTime":2271.66,"endTime":2274.7,"body":"people lost like 35% more"},{"startTime":2271.66,"endTime":2274.7,"body":"weight by basically eating"},{"startTime":2274.7,"endTime":2275.7899999999995,"body":"the same foods every day."},{"startTime":2276.1099999999997,"endTime":2277.47,"body":"Now, obviously you want to"},{"startTime":2276.1099999999997,"endTime":2277.47,"body":"make sure you're having the"},{"startTime":2277.47,"endTime":2279.43,"body":"nutrient-dense foods that we"},{"startTime":2277.47,"endTime":2279.43,"body":"touched on, the animal-based"},{"startTime":2279.43,"endTime":2281.7599999999998,"body":"foods and everything,"},{"startTime":2279.43,"endTime":2281.7599999999998,"body":"but even just having"},{"startTime":2281.7599999999998,"endTime":2282.8199999999997,"body":"protein available as well."},{"startTime":2282.8199999999997,"endTime":2285.6299999999997,"body":"It can be that simple"},{"startTime":2282.8199999999997,"endTime":2285.6299999999997,"body":"of planning your week."},{"startTime":2285.7499999999995,"endTime":2287.12,"body":"What days am I gonna train?"},{"startTime":2287.6099999999997,"endTime":2289.9999999999995,"body":"And I think another one with"},{"startTime":2287.6099999999997,"endTime":2289.9999999999995,"body":"the time piece is actually"},{"startTime":2289.9999999999995,"endTime":2291.18,"body":"putting it in your calendar."},{"startTime":2291.5499999999997,"endTime":2293.56,"body":"So I get clients that"},{"startTime":2291.5499999999997,"endTime":2293.56,"body":"actually... 'Cause everyone"},{"startTime":2293.56,"endTime":2295.4799999999996,"body":"puts their meetings and"},{"startTime":2293.56,"endTime":2295.4799999999996,"body":"everything in their calendar,"},{"startTime":2295.4799999999996,"endTime":2296.64,"body":"the stuff that matters to them."},{"startTime":2297.16,"endTime":2299.2999999999997,"body":"And if you look at"},{"startTime":2297.16,"endTime":2299.2999999999997,"body":"someone's calendar, that's"},{"startTime":2299.2999999999997,"endTime":2300.16,"body":"what you prioritize."},{"startTime":2300.3199999999997,"endTime":2301.1899999999996,"body":"It's as simple as that."},{"startTime":2301.45,"endTime":2303.7,"body":"So if you prioritize your"},{"startTime":2301.45,"endTime":2303.7,"body":"health, why not put your"},{"startTime":2303.7,"endTime":2304.9199999999996,"body":"workout in there or something?"},{"startTime":2305.31,"endTime":2307.4599999999996,"body":"Add your workout in there,"},{"startTime":2305.31,"endTime":2307.4599999999996,"body":"even if you've... Sometimes"},{"startTime":2307.4599999999996,"endTime":2309.6299999999997,"body":"even when you go on a walk"},{"startTime":2307.4599999999996,"endTime":2309.6299999999997,"body":"or whatever it is just"},{"startTime":2309.6699999999996,"endTime":2311.3999999999996,"body":"add it into your calendar,"},{"startTime":2309.6699999999996,"endTime":2311.3999999999996,"body":"at least your workouts,"},{"startTime":2311.7099999999996,"endTime":2312.8199999999997,"body":"so you're planning ahead."},{"startTime":2313.1899999999996,"endTime":2314.9599999999996,"body":"Yeah, so I think that's the"},{"startTime":2313.1899999999996,"endTime":2314.9599999999996,"body":"important piece, and just"},{"startTime":2314.9599999999996,"endTime":2316.22,"body":"having lean protein available."},{"startTime":2316.56,"endTime":2319.5499999999997,"body":"An example of planning"},{"startTime":2316.56,"endTime":2319.5499999999997,"body":"is as simple as having"},{"startTime":2319.5499999999997,"endTime":2320.43,"body":"meat available to eat."},{"startTime":2320.87,"endTime":2323.4199999999996,"body":"Just have some meat in"},{"startTime":2320.87,"endTime":2323.4199999999996,"body":"the fridge or, have some"},{"startTime":2323.4199999999996,"endTime":2325.2999999999997,"body":"meat available to eat"},{"startTime":2323.4199999999996,"endTime":2325.2999999999997,"body":"when you're going to work."},{"startTime":2325.93,"endTime":2327.0199999999995,"body":"Very simple stuff."},{"startTime":2327.12,"endTime":2329.1499999999996,"body":"It's like it's not rocket"},{"startTime":2327.12,"endTime":2329.1499999999996,"body":"science, but people"},{"startTime":2329.1499999999996,"endTime":2331.31,"body":"overcomplicate things, and"},{"startTime":2329.1499999999996,"endTime":2331.31,"body":"then once again they tell"},{"startTime":2331.31,"endTime":2333.41,"body":"themselves they haven't"},{"startTime":2331.31,"endTime":2333.41,"body":"got time or whatever it is."},{"startTime":2336.7799999999997,"endTime":2340.5299999999997,"body":"That, that makes me happy, makes"},{"startTime":2336.7799999999997,"endTime":2340.5299999999997,"body":"me feel good simply because-"},{"startTime":2342.1249999999995,"endTime":2348.285,"body":"For lunch today, I had a cold"},{"startTime":2342.1249999999995,"endTime":2348.285,"body":"leftover steak from last night."},{"startTime":2348.8549999999996,"endTime":2351.1049999999996,"body":"We had a, we had, did"},{"startTime":2348.8549999999996,"endTime":2351.1049999999996,"body":"two podcasts today."},{"startTime":2351.1049999999996,"endTime":2353.0049999999997,"body":"I had a brief amount of"},{"startTime":2351.1049999999996,"endTime":2353.0049999999997,"body":"time I could eat something."},{"startTime":2353.0049999999997,"endTime":2356.1349999999998,"body":"I wanted something good, and"},{"startTime":2353.0049999999997,"endTime":2356.1349999999998,"body":"I remembered, oh yeah, I've"},{"startTime":2356.1349999999998,"endTime":2357.4449999999997,"body":"got that steak in the fridge."},{"startTime":2357.5249999999996,"endTime":2361.5849999999996,"body":"I'm telling you folks, cold"},{"startTime":2357.5249999999996,"endTime":2361.5849999999996,"body":"steak is pretty awesome."},{"startTime":2363.345,"endTime":2364.3849999999998,"body":"It doesn't have to be"},{"startTime":2363.345,"endTime":2364.3849999999998,"body":"hot It's gotta have,"},{"startTime":2364.3849999999998,"endTime":2365.6449999999995,"body":"it's gotta have some"},{"startTime":2364.3849999999998,"endTime":2365.6449999999995,"body":"fat on there though."},{"startTime":2365.6449999999995,"endTime":2368.115,"body":"I love a cold steak if it's"},{"startTime":2365.6449999999995,"endTime":2368.115,"body":"got a little bit of fat on"},{"startTime":2368.115,"endTime":2368.7749999999996,"body":"there, you know what I mean?"},{"startTime":2368.7749999999996,"endTime":2370.115,"body":"Like a nice scotch or rib eye."},{"startTime":2370.7749999999996,"endTime":2371.185,"body":"Definitely."},{"startTime":2371.185,"endTime":2371.325,"body":"Yeah."},{"startTime":2371.6949999999997,"endTime":2374.535,"body":"It, whatever it was, a little"},{"startTime":2371.6949999999997,"endTime":2374.535,"body":"salt on it, I was a happy man."},{"startTime":2375.205,"endTime":2376.3949999999995,"body":"I absolutely was."},{"startTime":2377.1049999999996,"endTime":2377.7949999999996,"body":"I like the cold- What's"},{"startTime":2377.1049999999996,"endTime":2377.7949999999996,"body":"one of, what's one of"},{"startTime":2377.7949999999996,"endTime":2379.1449999999995,"body":"your favorite stories?"},{"startTime":2381.1449999999995,"endTime":2381.995,"body":"Favorite stories?"},{"startTime":2382.2949999999996,"endTime":2382.4249999999997,"body":"Yeah."},{"startTime":2383.7349999999997,"endTime":2385.9849999999997,"body":"Any story or how far"},{"startTime":2383.7349999999997,"endTime":2385.9849999999997,"body":"do we wanna go here?"},{"startTime":2386.015,"endTime":2388.6649999999995,"body":"Let's make it, let's make"},{"startTime":2386.015,"endTime":2388.6649999999995,"body":"it health coaching related."},{"startTime":2389.325,"endTime":2390.185,"body":"Okay, cool."},{"startTime":2390.705,"endTime":2391.595,"body":"I'll think of one now."},{"startTime":2391.595,"endTime":2392.6249999999995,"body":"Just a quick one on that."},{"startTime":2392.6249999999995,"endTime":2394.245,"body":"You touched on something"},{"startTime":2392.6249999999995,"endTime":2394.245,"body":"which I don't wanna"},{"startTime":2394.245,"endTime":2395.8849999999998,"body":"skip over actually- Okay"},{"startTime":2395.9849999999997,"endTime":2399.265,"body":"about having meat that you"},{"startTime":2395.9849999999997,"endTime":2399.265,"body":"cooked the night before"},{"startTime":2399.535,"endTime":2402.535,"body":"available in the fridge just"},{"startTime":2399.535,"endTime":2402.535,"body":"like you did and had for lunch."},{"startTime":2403.3749999999995,"endTime":2404.495,"body":"I get clients to do that."},{"startTime":2404.5249999999996,"endTime":2405.475,"body":"It's so simple."},{"startTime":2406.305,"endTime":2408.365,"body":"And another thing then on top"},{"startTime":2406.305,"endTime":2408.365,"body":"of that is if you keep the"},{"startTime":2408.365,"endTime":2410.205,"body":"food from the night before"},{"startTime":2408.365,"endTime":2410.205,"body":"when you cook your dinner,"},{"startTime":2410.2349999999997,"endTime":2413.995,"body":"keep some leftovers, and"},{"startTime":2410.2349999999997,"endTime":2413.995,"body":"have wh- what you would eat"},{"startTime":2413.995,"endTime":2415.685,"body":"for dinner for breakfast."},{"startTime":2416.1249999999995,"endTime":2417.7149999999997,"body":"If you're someone who"},{"startTime":2416.1249999999995,"endTime":2417.7149999999997,"body":"doesn't eat breakfast"},{"startTime":2417.7149999999997,"endTime":2418.5649999999996,"body":"and you fast, cool."},{"startTime":2419.0649999999996,"endTime":2421.595,"body":"But if you are, then do that."},{"startTime":2421.595,"endTime":2422.3349999999996,"body":"It's very simple."},{"startTime":2422.3749999999995,"endTime":2425.4849999999997,"body":"Having what you have for dinner"},{"startTime":2422.3749999999995,"endTime":2425.4849999999997,"body":"for breakfast actually works"},{"startTime":2425.4849999999997,"endTime":2427.5049999999997,"body":"wonders 'cause you're having"},{"startTime":2425.4849999999997,"endTime":2427.5049999999997,"body":"more of a complete meal, it"},{"startTime":2427.5049999999997,"endTime":2430.515,"body":"blunts your appetite, and it's"},{"startTime":2427.5049999999997,"endTime":2430.515,"body":"a great way to start the day."},{"startTime":2430.5449999999996,"endTime":2431.5449999999996,"body":"So I wanna get"},{"startTime":2430.5449999999996,"endTime":2431.5449999999996,"body":"that one in there."},{"startTime":2432.055,"endTime":2433.4249999999997,"body":"Let's get into the the story."},{"startTime":2433.4249999999997,"endTime":2434.7749999999996,"body":"Let me think of a story."},{"startTime":2434.805,"endTime":2436.725,"body":"Oh man, I've got so many."},{"startTime":2436.7349999999997,"endTime":2439.8949999999995,"body":"I think really powerful ones"},{"startTime":2436.7349999999997,"endTime":2439.8949999999995,"body":"are the ones where people"},{"startTime":2439.935,"endTime":2442.365,"body":"really reverse diabetes."},{"startTime":2442.705,"endTime":2446.0249999999996,"body":"This has happened a lot of"},{"startTime":2442.705,"endTime":2446.0249999999996,"body":"times where I had one client,"},{"startTime":2446.0249999999996,"endTime":2450.2349999999997,"body":"and he was 51 at the time, and"},{"startTime":2446.0249999999996,"endTime":2450.2349999999997,"body":"basically he was pre-diabetic."},{"startTime":2451.015,"endTime":2454.035,"body":"And within, I think it was"},{"startTime":2451.015,"endTime":2454.035,"body":"three or four months, he"},{"startTime":2454.035,"endTime":2455.6949999999997,"body":"completely reversed that."},{"startTime":2455.8549999999996,"endTime":2457.805,"body":"So he was completely"},{"startTime":2455.8549999999996,"endTime":2457.805,"body":"out of the range."},{"startTime":2458.345,"endTime":2460.7349999999997,"body":"He dropped a pretty significant"},{"startTime":2458.345,"endTime":2460.7349999999997,"body":"amount of visceral fat,"},{"startTime":2461.455,"endTime":2463.305,"body":"and he was just blown away."},{"startTime":2463.6549999999997,"endTime":2466.6749999999997,"body":"He was just like, \"I can't"},{"startTime":2463.6549999999997,"endTime":2466.6749999999997,"body":"believe how simple that"},{"startTime":2466.6749999999997,"endTime":2469.0249999999996,"body":"was.\" And in his defense,"},{"startTime":2466.6749999999997,"endTime":2469.0249999999996,"body":"he was someone who was"},{"startTime":2469.0249999999996,"endTime":2471.3849999999998,"body":"already disciplined with"},{"startTime":2469.0249999999996,"endTime":2471.3849999999998,"body":"training, so he trained for"},{"startTime":2471.3849999999998,"endTime":2473.6749999999997,"body":"years lifting weights, so"},{"startTime":2471.3849999999998,"endTime":2473.6749999999997,"body":"he had that piece covered."},{"startTime":2473.975,"endTime":2476.2349999999997,"body":"But it was like, okay, let's"},{"startTime":2473.975,"endTime":2476.2349999999997,"body":"just dial in the nutrition."},{"startTime":2476.2349999999997,"endTime":2480.3949999999995,"body":"Once again, he was undereating"},{"startTime":2476.2349999999997,"endTime":2480.3949999999995,"body":"protein, overeating sugar, and"},{"startTime":2480.3949999999995,"endTime":2481.9149999999995,"body":"just overeating food in general."},{"startTime":2482.3149999999996,"endTime":2485.3349999999996,"body":"We switched that up so"},{"startTime":2482.3149999999996,"endTime":2485.3349999999996,"body":"he had more protein, more"},{"startTime":2485.555,"endTime":2488.4249999999997,"body":"animal-based foods, especially"},{"startTime":2485.555,"endTime":2488.4249999999997,"body":"more grass-fed beef and stuff."},{"startTime":2489.1049999999996,"endTime":2491.0049999999997,"body":"And m- he walked"},{"startTime":2489.1049999999996,"endTime":2491.0049999999997,"body":"a little bit more."},{"startTime":2491.035,"endTime":2493.0049999999997,"body":"He actually, I actually"},{"startTime":2491.035,"endTime":2493.0049999999997,"body":"got him to do, believe it"},{"startTime":2493.0049999999997,"endTime":2495.305,"body":"or not, this is, might be"},{"startTime":2493.0049999999997,"endTime":2495.305,"body":"count a bit of a weird one."},{"startTime":2495.305,"endTime":2495.765,"body":"A what's it called?"},{"startTime":2495.765,"endTime":2496.555,"body":"The controversial one."},{"startTime":2496.8549999999996,"endTime":2500.4399999999996,"body":"Got him doing less cardio-"},{"startTime":2496.8549999999996,"endTime":2500.4399999999996,"body":"He was overdoing the cardio"},{"startTime":2500.4399999999996,"endTime":2502.83,"body":"piece, and I think a lot of"},{"startTime":2500.4399999999996,"endTime":2502.83,"body":"people do that too, where"},{"startTime":2502.83,"endTime":2504.5099999999998,"body":"they go in hard with cardio."},{"startTime":2505.3199999999997,"endTime":2508.06,"body":"But as Phil has said before,"},{"startTime":2505.3199999999997,"endTime":2508.06,"body":"it's ineffective for fat loss."},{"startTime":2508.06,"endTime":2509.8399999999997,"body":"It's good for... It's"},{"startTime":2508.06,"endTime":2509.8399999999997,"body":"a good tool for health,"},{"startTime":2509.8799999999997,"endTime":2510.5399999999995,"body":"but he was doing that."},{"startTime":2510.5399999999995,"endTime":2513.0399999999995,"body":"So we just did more strength"},{"startTime":2510.5399999999995,"endTime":2513.0399999999995,"body":"training, more protein."},{"startTime":2513.3799999999997,"endTime":2515.3799999999997,"body":"Naturally, when he was"},{"startTime":2513.3799999999997,"endTime":2515.3799999999997,"body":"eating more protein from wh-"},{"startTime":2515.3799999999997,"endTime":2518.0099999999998,"body":"this is a really magical,"},{"startTime":2515.3799999999997,"endTime":2518.0099999999998,"body":"simple thing that happens."},{"startTime":2518.4199999999996,"endTime":2522.2099999999996,"body":"When people eat more whole"},{"startTime":2518.4199999999996,"endTime":2522.2099999999996,"body":"meats whole food and protein,"},{"startTime":2522.8999999999996,"endTime":2526.06,"body":"they naturally just have"},{"startTime":2522.8999999999996,"endTime":2526.06,"body":"less desire to eat the other"},{"startTime":2526.06,"endTime":2529.0199999999995,"body":"stuff, and they naturally"},{"startTime":2526.06,"endTime":2529.0199999999995,"body":"stop eating the other stuff."},{"startTime":2529.0199999999995,"endTime":2530.89,"body":"I remember he went to the shop"},{"startTime":2529.0199999999995,"endTime":2530.89,"body":"on his birthday, and he was"},{"startTime":2530.89,"endTime":2533.6299999999997,"body":"like, \"I went on my birthday"},{"startTime":2530.89,"endTime":2533.6299999999997,"body":"to get these things, like these"},{"startTime":2533.6299999999997,"endTime":2535.6099999999997,"body":"sweets I used to eat.\" And"},{"startTime":2533.6299999999997,"endTime":2535.6099999999997,"body":"he's walking around the shop."},{"startTime":2535.6099999999997,"endTime":2537.83,"body":"He's \"I don't want any of those"},{"startTime":2535.6099999999997,"endTime":2537.83,"body":"things anymore, I just, I have"},{"startTime":2537.83,"endTime":2539.7999999999997,"body":"no desire.\" So yeah it's mad."},{"startTime":2539.7999999999997,"endTime":2542.39,"body":"It's crazy what people can do"},{"startTime":2539.7999999999997,"endTime":2542.39,"body":"in terms of metabolic health,"},{"startTime":2542.39,"endTime":2545.14,"body":"like reversing s- and that's"},{"startTime":2542.39,"endTime":2545.14,"body":"happened several times, and"},{"startTime":2545.14,"endTime":2546.0699999999997,"body":"there's loads more stories."},{"startTime":2546.0699999999997,"endTime":2547.7799999999997,"body":"Even hypothyroidism as well."},{"startTime":2548.0399999999995,"endTime":2550.37,"body":"I had one girl do like"},{"startTime":2548.0399999999995,"endTime":2550.37,"body":"reverse dieting, which is"},{"startTime":2550.37,"endTime":2553.3999999999996,"body":"essentially just eating"},{"startTime":2550.37,"endTime":2553.3999999999996,"body":"enough to build muscle, so"},{"startTime":2553.3999999999996,"endTime":2556.8599999999997,"body":"actually building muscle, and"},{"startTime":2553.3999999999996,"endTime":2556.8599999999997,"body":"she maintained her weight."},{"startTime":2556.8599999999997,"endTime":2559.1699999999996,"body":"Her weight went up a tiny"},{"startTime":2556.8599999999997,"endTime":2559.1699999999996,"body":"bit actually, and within"},{"startTime":2559.1699999999996,"endTime":2561.99,"body":"four months she reversed"},{"startTime":2559.1699999999996,"endTime":2561.99,"body":"hypothyroidism as well."},{"startTime":2562.3799999999997,"endTime":2564.8599999999997,"body":"So when you take the right"},{"startTime":2562.3799999999997,"endTime":2564.8599999999997,"body":"approach and when you eat"},{"startTime":2565.0299999999997,"endTime":2567.6299999999997,"body":"to build muscle and you make"},{"startTime":2565.0299999999997,"endTime":2567.6299999999997,"body":"some other lifestyle changes"},{"startTime":2567.6299999999997,"endTime":2570.5499999999997,"body":"and nutrition of course, it's"},{"startTime":2567.6299999999997,"endTime":2570.5499999999997,"body":"crazy what can, what the body"},{"startTime":2570.5499999999997,"endTime":2571.7,"body":"can do, what it can repair."},{"startTime":2573.6,"endTime":2574.08,"body":"Amazing."},{"startTime":2574.08,"endTime":2576.4399999999996,"body":"Phil, how long did it take"},{"startTime":2574.08,"endTime":2576.4399999999996,"body":"you to lose that 100 pounds?"},{"startTime":2577.6,"endTime":2581.3599999999997,"body":"Initially it was probably close"},{"startTime":2577.6,"endTime":2581.3599999999997,"body":"to two years, I would say."},{"startTime":2581.5399999999995,"endTime":2585.3199999999997,"body":"A year and a half, two years"},{"startTime":2581.5399999999995,"endTime":2585.3199999999997,"body":"for the initial to come off."},{"startTime":2586.5199999999995,"endTime":2589.5699999999997,"body":"If you knew then what you know"},{"startTime":2586.5199999999995,"endTime":2589.5699999999997,"body":"now, do you think it would've"},{"startTime":2589.5699999999997,"endTime":2590.97,"body":"been faster or about the same?"},{"startTime":2591.95,"endTime":2594.3399999999997,"body":"H- honestly, I don't"},{"startTime":2591.95,"endTime":2594.3399999999997,"body":"think it necessarily"},{"startTime":2594.3399999999997,"endTime":2595.9399999999996,"body":"should be faster, right?"},{"startTime":2595.9399999999996,"endTime":2599.93,"body":"I think what we oftentimes"},{"startTime":2595.9399999999996,"endTime":2599.93,"body":"see is faster weight loss"},{"startTime":2599.97,"endTime":2602.2899999999995,"body":"is usually less sustainable."},{"startTime":2602.39,"endTime":2602.7299999999996,"body":"Yeah."},{"startTime":2602.8799999999997,"endTime":2607.14,"body":"I would tell people if you have"},{"startTime":2602.8799999999997,"endTime":2607.14,"body":"that much to lose, you should"},{"startTime":2607.14,"endTime":2609.2,"body":"plan on it taking, a while."},{"startTime":2609.2999999999997,"endTime":2612.68,"body":"Because if you find some,"},{"startTime":2609.2999999999997,"endTime":2612.68,"body":"whatever it is that, m-"},{"startTime":2612.68,"endTime":2615.6299999999997,"body":"that might make you lose"},{"startTime":2612.68,"endTime":2615.6299999999997,"body":"it faster, you're probably"},{"startTime":2615.6299999999997,"endTime":2619.5399999999995,"body":"not losing it in a healthy"},{"startTime":2615.6299999999997,"endTime":2619.5399999999995,"body":"way, and the natural..."},{"startTime":2619.62,"endTime":2621.1499999999996,"body":"it's not going to sustain."},{"startTime":2621.4199999999996,"endTime":2623.7599999999998,"body":"I think that would be"},{"startTime":2621.4199999999996,"endTime":2623.7599999999998,"body":"advice that I would give."},{"startTime":2624.31,"endTime":2626.7699999999995,"body":"As we're wrapping up, I"},{"startTime":2624.31,"endTime":2626.7699999999995,"body":"guess I'd love to hear from"},{"startTime":2626.7699999999995,"endTime":2631.0099999999998,"body":"Martin what you're seeing"},{"startTime":2626.7699999999995,"endTime":2631.0099999999998,"body":"over there in Australia in"},{"startTime":2631.0099999999998,"endTime":2634.31,"body":"terms of the conversation"},{"startTime":2631.0099999999998,"endTime":2634.31,"body":"around food and health."},{"startTime":2634.3399999999997,"endTime":2637.9599999999996,"body":"Here in the US- we've"},{"startTime":2634.3399999999997,"endTime":2637.9599999999996,"body":"had a, a renaissance"},{"startTime":2637.9599999999996,"endTime":2638.85,"body":"we'll call it, right?"},{"startTime":2638.85,"endTime":2640.3999999999996,"body":"We got a new food pyramid."},{"startTime":2640.6899999999996,"endTime":2644.4799999999996,"body":"It's in the conversation,"},{"startTime":2640.6899999999996,"endTime":2644.4799999999996,"body":"now health and wellness."},{"startTime":2644.5199999999995,"endTime":2647.2299999999996,"body":"I think, it's in the"},{"startTime":2644.5199999999995,"endTime":2647.2299999999996,"body":"societal conversation."},{"startTime":2647.56,"endTime":2651.68,"body":"And, while I have my, I would"},{"startTime":2647.56,"endTime":2651.68,"body":"say, cautious optimism that"},{"startTime":2651.68,"endTime":2654.45,"body":"we're really gonna be able"},{"startTime":2651.68,"endTime":2654.45,"body":"to turn this ship around, and"},{"startTime":2654.45,"endTime":2658.5299999999997,"body":"I'm just wondering what you're"},{"startTime":2654.45,"endTime":2658.5299999999997,"body":"seeing in Australia around that."},{"startTime":2660.0099999999998,"endTime":2660.33,"body":"Yeah."},{"startTime":2660.33,"endTime":2663.49,"body":"So we're just so far behind,"},{"startTime":2660.33,"endTime":2663.49,"body":"from what I can see, which"},{"startTime":2663.49,"endTime":2666.7899999999995,"body":"is nowhere near... Obviously"},{"startTime":2663.49,"endTime":2666.7899999999995,"body":"you guys got the, the new"},{"startTime":2666.7899999999995,"endTime":2668.7999999999997,"body":"government, you got the"},{"startTime":2666.7899999999995,"endTime":2668.7999999999997,"body":"food pyramid, you got,"},{"startTime":2668.7999999999997,"endTime":2669.83,"body":"JF Kennedy making change."},{"startTime":2669.9799999999996,"endTime":2670.8999999999996,"body":"JF Kennedy it isn't it?"},{"startTime":2670.8999999999996,"endTime":2671.5499999999997,"body":"No, Robert Kennedy."},{"startTime":2671.5499999999997,"endTime":2672.1299999999997,"body":"Robert Kennedy."},{"startTime":2672.1299999999997,"endTime":2672.3399999999997,"body":"Robert."},{"startTime":2672.3399999999997,"endTime":2672.8599999999997,"body":"Robert, not JF."},{"startTime":2672.9399999999996,"endTime":2674.39,"body":"Robert Kennedy making changes."},{"startTime":2674.39,"endTime":2677.68,"body":"But here we haven't really"},{"startTime":2674.39,"endTime":2677.68,"body":"got much action going on with"},{"startTime":2677.68,"endTime":2678.62,"body":"the government, to be honest."},{"startTime":2678.62,"endTime":2679.9399999999996,"body":"There's not much going on here."},{"startTime":2680.3399999999997,"endTime":2681.4599999999996,"body":"It's the usual stuff."},{"startTime":2681.4999999999995,"endTime":2684.9799999999996,"body":"Actually, people are"},{"startTime":2681.4999999999995,"endTime":2684.9799999999996,"body":"definitely getting o- more"},{"startTime":2684.9799999999996,"endTime":2686.4999999999995,"body":"overweight here, for sure."},{"startTime":2686.8599999999997,"endTime":2689.87,"body":"And with we're not on"},{"startTime":2686.8599999999997,"endTime":2689.87,"body":"America's level, of course,"},{"startTime":2689.87,"endTime":2692.1099999999997,"body":"with obesity, but we're not"},{"startTime":2689.87,"endTime":2692.1099999999997,"body":"too far behind, I believe."},{"startTime":2692.58,"endTime":2694.83,"body":"So where I live in a"},{"startTime":2692.58,"endTime":2694.83,"body":"little bubble here in the"},{"startTime":2694.83,"endTime":2696.3599999999997,"body":"eastern suburbs of Sydney."},{"startTime":2696.64,"endTime":2699.14,"body":"So for anyone else, it's like"},{"startTime":2696.64,"endTime":2699.14,"body":"where Bondi Beach is, right?"},{"startTime":2699.14,"endTime":2699.68,"body":"The famous beach."},{"startTime":2699.68,"endTime":2701.4399999999996,"body":"And everyone here is in..."},{"startTime":2699.68,"endTime":2701.4399999999996,"body":"It's crazy because you"},{"startTime":2701.4399999999996,"endTime":2704.8199999999997,"body":"forget that you're living"},{"startTime":2701.4399999999996,"endTime":2704.8199999999997,"body":"in the 1 to 5% of Earth."},{"startTime":2705.12,"endTime":2707.0399999999995,"body":"Because everyone here- Yeah"},{"startTime":2705.12,"endTime":2707.0399999999995,"body":"... when you walk around are fit"},{"startTime":2707.0399999999995,"endTime":2708.16,"body":"and healthy, and in shape."},{"startTime":2708.5699999999997,"endTime":2710.2099999999996,"body":"So on a whole, we're way behind."},{"startTime":2710.39,"endTime":2712.8199999999997,"body":"We're not making much progress"},{"startTime":2710.39,"endTime":2712.8199999999997,"body":"as far as the government goes."},{"startTime":2713.1499999999996,"endTime":2715.6,"body":"That being said, we have a"},{"startTime":2713.1499999999996,"endTime":2715.6,"body":"lot of great podca- That's"},{"startTime":2715.6,"endTime":2718.0299999999997,"body":"the great thing with the day"},{"startTime":2715.6,"endTime":2718.0299999999997,"body":"and age we live in nowadays."},{"startTime":2718.4599999999996,"endTime":2720.8199999999997,"body":"We have a lot of great podcasts"},{"startTime":2718.4599999999996,"endTime":2720.8199999999997,"body":"out there where people in"},{"startTime":2720.8199999999997,"endTime":2723.2999999999997,"body":"Australia are tuning into"},{"startTime":2720.8199999999997,"endTime":2723.2999999999997,"body":"from all over the world."},{"startTime":2723.2999999999997,"endTime":2725.16,"body":"We have some good Aussie"},{"startTime":2723.2999999999997,"endTime":2725.16,"body":"podcasts here as well"},{"startTime":2725.16,"endTime":2725.89,"body":"in the health space."},{"startTime":2726.2599999999998,"endTime":2728.58,"body":"So thank God for that really,"},{"startTime":2726.2599999999998,"endTime":2728.58,"body":"'cause people are getting"},{"startTime":2728.62,"endTime":2729.7799999999997,"body":"the right information now."},{"startTime":2729.7799999999997,"endTime":2732.41,"body":"But again, the information"},{"startTime":2729.7799999999997,"endTime":2732.41,"body":"is it doesn't seem to be"},{"startTime":2732.41,"endTime":2733.22,"body":"working either, right?"},{"startTime":2733.22,"endTime":2735.2699999999995,"body":"People got the information,"},{"startTime":2733.22,"endTime":2735.2699999999995,"body":"but they're still, most people"},{"startTime":2735.2699999999995,"endTime":2737.0299999999997,"body":"are still not doing it, that's"},{"startTime":2735.2699999999995,"endTime":2737.0299999999997,"body":"where the behavioral piece"},{"startTime":2737.0299999999997,"endTime":2739.4799999999996,"body":"comes in and all the stuff we"},{"startTime":2737.0299999999997,"endTime":2739.4799999999996,"body":"talked about, that, that kind"},{"startTime":2739.4799999999996,"endTime":2741.5499999999997,"body":"of environment piece, like for"},{"startTime":2739.4799999999996,"endTime":2741.5499999999997,"body":"e- an example- Yeah ... is being"},{"startTime":2741.5499999999997,"endTime":2743.62,"body":"around here, the environment"},{"startTime":2741.5499999999997,"endTime":2743.62,"body":"you're in, even if it's"},{"startTime":2743.62,"endTime":2746.8199999999997,"body":"subconscious, everyone's fit"},{"startTime":2743.62,"endTime":2746.8199999999997,"body":"and healthy, it's easier to be"},{"startTime":2746.8199999999997,"endTime":2749.2,"body":"fit and healthy, whereas when"},{"startTime":2746.8199999999997,"endTime":2749.2,"body":"people live out west, like they"},{"startTime":2749.2,"endTime":2752.64,"body":"go further west, loads more"},{"startTime":2749.2,"endTime":2752.64,"body":"people are obese and overweight."},{"startTime":2752.99,"endTime":2754.47,"body":"And again, it's their"},{"startTime":2752.99,"endTime":2754.47,"body":"environment again, which"},{"startTime":2754.47,"endTime":2755.2999999999997,"body":"plays a big part in that,"},{"startTime":2755.35,"endTime":2756.81,"body":"that's a really good point."},{"startTime":2758.2299999999996,"endTime":2762.81,"body":"It's easier to stay fit when"},{"startTime":2758.2299999999996,"endTime":2762.81,"body":"you're around fit people,"},{"startTime":2762.81,"endTime":2766.8999999999996,"body":"and it's probably easier"},{"startTime":2762.81,"endTime":2766.8999999999996,"body":"to be not when you're not."},{"startTime":2767.64,"endTime":2768.2999999999997,"body":"Absolutely."},{"startTime":2769.515,"endTime":2772.5249999999996,"body":"I'm certainly hopeful"},{"startTime":2769.515,"endTime":2772.5249999999996,"body":"that, it, it was the lousy"},{"startTime":2772.5249999999996,"endTime":2775.5249999999996,"body":"nutritional advice coming out"},{"startTime":2772.5249999999996,"endTime":2775.5249999999996,"body":"of the US that got most of"},{"startTime":2775.5249999999996,"endTime":2777.595,"body":"the world into this problem."},{"startTime":2777.595,"endTime":2777.7549999999997,"body":"There we go."},{"startTime":2778.1449999999995,"endTime":2780.765,"body":"So hopefully we'll be"},{"startTime":2778.1449999999995,"endTime":2780.765,"body":"able to lead the way and,"},{"startTime":2780.765,"endTime":2784.1449999999995,"body":"people will follow our"},{"startTime":2780.765,"endTime":2784.1449999999995,"body":"change of course as well."},{"startTime":2784.1449999999995,"endTime":2786.5049999999997,"body":"And like I said, there's still"},{"startTime":2784.1449999999995,"endTime":2786.5049999999997,"body":"plenty of work to be done"},{"startTime":2786.5049999999997,"endTime":2789.2549999999997,"body":"here, but I am optimistic."},{"startTime":2789.2549999999997,"endTime":2792.6949999999997,"body":"I was just this past weekend"},{"startTime":2789.2549999999997,"endTime":2792.6949999999997,"body":"at a large carnivore-focused"},{"startTime":2792.7349999999997,"endTime":2794.7949999999996,"body":"conference here in the US."},{"startTime":2794.8849999999998,"endTime":2798.9249999999997,"body":"And I was talking to a number"},{"startTime":2794.8849999999998,"endTime":2798.9249999999997,"body":"of Australians and I know they"},{"startTime":2798.9249999999997,"endTime":2802.725,"body":"said they have some conferences"},{"startTime":2798.9249999999997,"endTime":2802.725,"body":"and stuff coming up as well."},{"startTime":2802.725,"endTime":2804.8949999999995,"body":"Hopefully you'll see"},{"startTime":2802.725,"endTime":2804.8949999999995,"body":"the groundswell that"},{"startTime":2804.9249999999997,"endTime":2806.1249999999995,"body":"we are seeing here."},{"startTime":2806.7149999999997,"endTime":2807.1449999999995,"body":"Awesome."},{"startTime":2807.1449999999995,"endTime":2809.4249999999997,"body":"It's been great catching"},{"startTime":2807.1449999999995,"endTime":2809.4249999999997,"body":"up with you yet again."},{"startTime":2809.4249999999997,"endTime":2812.825,"body":"Let people know where they"},{"startTime":2809.4249999999997,"endTime":2812.825,"body":"can find you, find out more"},{"startTime":2812.825,"endTime":2813.955,"body":"about everything you're doing."},{"startTime":2815.1649999999995,"endTime":2815.705,"body":"Yeah, sure."},{"startTime":2815.705,"endTime":2817.6949999999997,"body":"So you can find me on Instagram."},{"startTime":2817.845,"endTime":2819.9249999999997,"body":"It's @martinsilvafitness."},{"startTime":2819.9249999999997,"endTime":2822.0049999999997,"body":"It's where I post"},{"startTime":2819.9249999999997,"endTime":2822.0049999999997,"body":"a lot of my stuff."},{"startTime":2822.055,"endTime":2824.1649999999995,"body":"But the main one is"},{"startTime":2822.055,"endTime":2824.1649999999995,"body":"definitely the podcast"},{"startTime":2824.1649999999995,"endTime":2825.1249999999995,"body":"to wanna go check out."},{"startTime":2825.5449999999996,"endTime":2828.035,"body":"And on YouTube it's just, my"},{"startTime":2825.5449999999996,"endTime":2828.035,"body":"name is Martin Silver Fitness"},{"startTime":2828.035,"endTime":2830.685,"body":"on there, but I post the"},{"startTime":2828.035,"endTime":2830.685,"body":"podcast in video form on there."},{"startTime":2830.955,"endTime":2833.325,"body":"And then it's just Optimize"},{"startTime":2830.955,"endTime":2833.325,"body":"Your Body is the name of the"},{"startTime":2833.325,"endTime":2835.935,"body":"podcast on like Spotify and"},{"startTime":2833.325,"endTime":2835.935,"body":"all the the audio platforms."},{"startTime":2836.0049999999997,"endTime":2838.1749999999997,"body":"Yeah, and then just"},{"startTime":2836.0049999999997,"endTime":2838.1749999999997,"body":"optimizeyourbody.com is"},{"startTime":2838.1749999999997,"endTime":2839.345,"body":"is my website basically."},{"startTime":2839.345,"endTime":2842.1349999999998,"body":"And I also have a free"},{"startTime":2839.345,"endTime":2842.1349999999998,"body":"metabolic assessment on the"},{"startTime":2842.1349999999998,"endTime":2844.4449999999997,"body":"website as well, and I think"},{"startTime":2842.1349999999998,"endTime":2844.4449999999997,"body":"you'll find that on most"},{"startTime":2844.4449999999997,"endTime":2845.345,"body":"of the podcasts as well."},{"startTime":2845.345,"endTime":2847.0449999999996,"body":"It takes two minutes and"},{"startTime":2845.345,"endTime":2847.0449999999996,"body":"it gives them a metabolic"},{"startTime":2847.0449999999996,"endTime":2849.5649999999996,"body":"health score and bit of a"},{"startTime":2847.0449999999996,"endTime":2849.5649999999996,"body":"plan as well, which is free."},{"startTime":2849.6649999999995,"endTime":2851.495,"body":"So go check that out."},{"startTime":2851.495,"endTime":2851.9149999999995,"body":"Very good."},{"startTime":2853.5649999999996,"endTime":2854.1049999999996,"body":"All right."},{"startTime":2854.555,"endTime":2855.9249999999997,"body":"Our guest has been Martin Silva."},{"startTime":2855.9249999999997,"endTime":2860.0449999999996,"body":"Apparently the future"},{"startTime":2855.9249999999997,"endTime":2860.0449999999996,"body":"is bright, at least 14"},{"startTime":2860.0449999999996,"endTime":2860.9149999999995,"body":"hours into the future."},{"startTime":2863.6949999999997,"endTime":2864.3849999999998,"body":"It is bright."},{"startTime":2864.3849999999998,"endTime":2865.225,"body":"Bright and sunny."},{"startTime":2865.225,"endTime":2868.2149999999997,"body":"For Dr. Phil Ovadia,"},{"startTime":2865.225,"endTime":2868.2149999999997,"body":"this has been Stay Off"},{"startTime":2868.245,"endTime":2869.2149999999997,"body":"My Operating Table."},{"startTime":2869.245,"endTime":2870.3749999999995,"body":"Thanks for joining us."},{"startTime":2870.7949999999996,"endTime":2872.535,"body":"We look forward to"},{"startTime":2870.7949999999996,"endTime":2872.535,"body":"seeing you next time."},{"startTime":2873.495,"endTime":2874.865,"body":"Thanks for having"},{"startTime":2873.495,"endTime":2874.865,"body":"me on again, guys."},{"startTime":2874.865,"endTime":2875.935,"body":"It was an absolute pleasure."}]}