{"version":"1.0.0","segments":[{"startTime":7.759,"endTime":11.36,"body":"Today, I'm sharing my exact system I've used to"},{"startTime":11.36,"endTime":14.96,"body":"lose 43 pounds in 9 months with no fancy supplements,"},{"startTime":14.96,"endTime":18.335,"body":"no extreme dieting, no long"},{"startTime":18.875,"endTime":22.635,"body":"workouts in the gym, just practical strategies that you"},{"startTime":22.635,"endTime":26.474,"body":"could start using today if you wanted to. Now before I share that, I"},{"startTime":26.474,"endTime":30.32,"body":"do wanna share that this is obviously a departure from what"},{"startTime":30.32,"endTime":33.36,"body":"I normally talk about. But when I was thinking of topics that I wanted to"},{"startTime":33.36,"endTime":36.879,"body":"cover, it felt like I would be doing a disservice if I didn't share"},{"startTime":36.879,"endTime":40.72,"body":"my recipe for success in this area of my life because it's"},{"startTime":40.72,"endTime":44.475,"body":"connected to other things. If you were on one of the last"},{"startTime":44.475,"endTime":47.835,"body":"couple live calls we had in the Creator Club, I had shared about"},{"startTime":47.835,"endTime":51.675,"body":"little bit about my weight loss journey and how it's just"},{"startTime":51.675,"endTime":55.476,"body":"given me more energy, more zest for life. And 43 pounds"},{"startTime":55.476,"endTime":58.82,"body":"is no joke. I didn't even know I had 43 pounds to lose, honestly. And"},{"startTime":58.82,"endTime":62.66,"body":"it wasn't until this morning when I looked back in"},{"startTime":62.66,"endTime":66.42,"body":"my health data that I think it was around high"},{"startTime":66.42,"endTime":69.7,"body":"school that I was around this age. So I'm back in my high school weight,"},{"startTime":69.7,"endTime":73.054,"body":"And that was 18 years ago,"},{"startTime":73.435,"endTime":76.954,"body":"I guess, supposedly. So if you're struggling"},{"startTime":76.954,"endTime":80.715,"body":"with, I would say, sustainable weight loss, I want to kind of"},{"startTime":80.715,"endTime":84.255,"body":"document what I've been doing to share with you and make it"},{"startTime":84.554,"endTime":88.19,"body":"simple. Simple is good. So what was my turning point? What"},{"startTime":88.19,"endTime":91.95,"body":"happened on May 1, 2024 that made me wanna lose weight? No big"},{"startTime":91.95,"endTime":95.55,"body":"event. There was no like doctor visit. He said,"},{"startTime":95.55,"endTime":99.195,"body":"don't need to lose a bunch of weight. Nothing like that. I think I had"},{"startTime":99.195,"endTime":103.035,"body":"just kind of hit a point mentally where I was like, I'm done. I"},{"startTime":103.035,"endTime":106.075,"body":"just need to lose weight. Like, something is not feeling good. Like, if I woke"},{"startTime":106.075,"endTime":109.115,"body":"up in the middle of the night, I had this, like, anxiety kind of looming"},{"startTime":109.115,"endTime":112.83,"body":"over my head. And I've never really struggled with weight, but it"},{"startTime":112.83,"endTime":116.27,"body":"was definitely the heaviest I had been, leading up to May"},{"startTime":116.27,"endTime":119.71,"body":"1st. And I had an idea because I had lost"},{"startTime":119.71,"endTime":123.31,"body":"weight before for when I got married a few years ago. I"},{"startTime":123.31,"endTime":126.85,"body":"wanted to cut down, and so I had used an app called Carbon Diet"},{"startTime":127.035,"endTime":130.735,"body":"Planner. And it's kinda like MyFitnessPal. You just put in what you eat,"},{"startTime":130.794,"endTime":134.635,"body":"tracks your calories, your macros, and then it gives you a"},{"startTime":134.635,"endTime":137.995,"body":"calorie target to hit. Now I'm good. If I have, like, a specific goal I"},{"startTime":137.995,"endTime":141.659,"body":"need to hit as far as, like, calories, I can make that work. And so"},{"startTime":141.659,"endTime":145.26,"body":"I thought, well, let me just use, like, the Carbon Diet App"},{"startTime":145.26,"endTime":149.099,"body":"Planner for a month, which, you know, was not it. It was"},{"startTime":149.099,"endTime":152.939,"body":"not just using the app. It was actually a few other things, and that's"},{"startTime":152.939,"endTime":156.784,"body":"what I'm gonna share with you. I was like, what other tools are available to"},{"startTime":156.784,"endTime":160.305,"body":"me now that weren't previously available? And that tool"},{"startTime":160.305,"endTime":163.444,"body":"being AI. Kinda hit me that, like, information"},{"startTime":164.305,"endTime":167.905,"body":"is crucial to hitting goals. Right? The more of the relevant"},{"startTime":167.905,"endTime":171.45,"body":"information you can get, the easier it is for us to wrap our heads"},{"startTime":171.45,"endTime":175.21,"body":"around why, how, when we're gonna hit those"},{"startTime":175.21,"endTime":178.65,"body":"goals. So for me, I was like, okay. If I wanted to get to"},{"startTime":178.65,"endTime":182.49,"body":"170, how long is that gonna take me? And I was asking Claude."},{"startTime":182.49,"endTime":186.015,"body":"I was asking ChatGPT, comparing what they told me, and it was"},{"startTime":186.015,"endTime":189.775,"body":"basically like, oh, that's 6 months. Boom. Okay. I'm kind of guessing"},{"startTime":189.775,"endTime":192.975,"body":"here if it was, like, 6 months. Maybe you said, like, 4 4 or 6"},{"startTime":192.975,"endTime":196.415,"body":"months or something. I'm like, okay. That helps me wrap my head around it"},{"startTime":196.415,"endTime":199.61,"body":"because I think I could do this for 4 to 6 months. Like, that's not"},{"startTime":199.61,"endTime":202.81,"body":"that long. And I know what I need to do. I need to use the"},{"startTime":202.81,"endTime":206.65,"body":"carbon diet app and just check-in, hit the scale once a week, and"},{"startTime":206.65,"endTime":210.495,"body":"then log what I eat. And that's it. Except, you know, in my"},{"startTime":210.495,"endTime":214.174,"body":"brain, I'm like getting impatient. And then so I'm asking"},{"startTime":214.174,"endTime":217.694,"body":"ChatGPT regularly, like, you know, am I losing"},{"startTime":217.694,"endTime":221.375,"body":"it too slow or am I losing too fast? Things that I kinda knew."},{"startTime":221.375,"endTime":224.95,"body":"Like, I I know that on average, you wanna lose about, you know,"},{"startTime":224.95,"endTime":228.49,"body":"1.2 pounds per week, but I'm still asking ChatGPT"},{"startTime":229.19,"endTime":232.87,"body":"things I almost already know just to be reassured that I'm on the"},{"startTime":232.87,"endTime":236.71,"body":"right path. And I'm having ChatGPT do some analysis, and it's not"},{"startTime":236.71,"endTime":240.504,"body":"so much more like analysis that I needed to be successful. It"},{"startTime":240.504,"endTime":244.345,"body":"was more like pleasing my brain that I'm gonna be okay, if"},{"startTime":244.345,"endTime":247.704,"body":"that makes sense, because I'm, like, eating at a slight"},{"startTime":247.704,"endTime":251.305,"body":"deficit. I don't know. Like, doing something new. I'm not seeing"},{"startTime":251.305,"endTime":254.739,"body":"results super fast. I don't know if the results are too fast or too"},{"startTime":254.739,"endTime":258.279,"body":"slow. Again, in the back of my mind, I kinda know, but I'm using"},{"startTime":258.419,"endTime":262.18,"body":"ChatGPT more so as, like, motivation, I guess you could say. And so in"},{"startTime":262.18,"endTime":265.875,"body":"the beginning, all I did was use the Carbon Diet app"},{"startTime":266.195,"endTime":270.035,"body":"planner. I think it's just called Carbon. I'll just call it Carbon. Use Carbon, log"},{"startTime":270.035,"endTime":273.475,"body":"what I ate, and then it has you jump on the scale once a week."},{"startTime":273.475,"endTime":276.835,"body":"And, again, like, it makes your calories go up or down for the following week,"},{"startTime":276.835,"endTime":280.32,"body":"and then it adjusts each week. And I just found"},{"startTime":280.32,"endTime":283.68,"body":"myself, like, well, I can't eat out too much just"},{"startTime":283.68,"endTime":287.44,"body":"because it's harder to track and have an accurate idea"},{"startTime":287.44,"endTime":290.82,"body":"of, like, what I'm inputting into carbon. So I found myself"},{"startTime":291.194,"endTime":294.395,"body":"wanting to cook a little bit more at home. I am not a cook by"},{"startTime":294.395,"endTime":297.914,"body":"any means. I never have been. I just never liked cooking. I probably shared it"},{"startTime":297.914,"endTime":301.275,"body":"on this podcast, but, you know, who's a great cook or could teach me how"},{"startTime":301.275,"endTime":304.574,"body":"to cook? ChatGPT. So I was telling Chatche Bitti,"},{"startTime":304.794,"endTime":308.449,"body":"hey, I don't like cooking, but I do wanna cook some"},{"startTime":308.449,"endTime":312.21,"body":"meals. I really like more satiating meals. I like"},{"startTime":312.21,"endTime":315.669,"body":"cheesy meals. I like your quesadillas. I love your burritos."},{"startTime":316.37,"endTime":320.13,"body":"I love your pizzas. You know, I love things like that. So I was telling"},{"startTime":320.13,"endTime":323.505,"body":"ChatGPT, here's what I would like to eat. And I know that"},{"startTime":323.505,"endTime":326.405,"body":"realistically, like, I can't eat this every day."},{"startTime":326.865,"endTime":330.165,"body":"And this is how many calories I'm eating,"},{"startTime":330.625,"endTime":334.085,"body":"per week. I typically like more"},{"startTime":334.56,"endTime":338.32,"body":"dinners. Like, I don't really need a big breakfast. I'm not one of"},{"startTime":338.32,"endTime":341.68,"body":"those people. Like, I've never really been a morning eater, and I don't really need,"},{"startTime":341.68,"endTime":345.36,"body":"like, a huge lunch, maybe a light lunch. So ChatGPT gave me a bunch of"},{"startTime":345.36,"endTime":349.04,"body":"ideas, and I went in my Notion, account, and then I created some"},{"startTime":349.04,"endTime":352.745,"body":"pages of, like, these are the things I would like to eat. And then"},{"startTime":352.745,"endTime":356.345,"body":"I had an idea of, like, oh, okay. When I'm hungry or if I'm planning"},{"startTime":356.345,"endTime":360.104,"body":"for the week for meals, I could just go to my Notion"},{"startTime":360.104,"endTime":363.884,"body":"and look at, like, what do I like to eat? Because of my ADHD"},{"startTime":364.43,"endTime":368.03,"body":"brain and whatever, I don't really open the fridge much. I don't really go in"},{"startTime":368.03,"endTime":371.629,"body":"the cupboards. I'll, like, order something without looking to see if we already have"},{"startTime":371.629,"endTime":375.31,"body":"it. So now I've kind of trained my brain to go to Notion"},{"startTime":375.31,"endTime":378.955,"body":"instead of ordering food or looking what to eat. Like, I go to Notion"},{"startTime":378.955,"endTime":382.155,"body":"first. I go, oh, yeah. There's all these things that I like to eat that"},{"startTime":382.155,"endTime":385.275,"body":"are either already existing in the fridge, and I could make it in, like, 10"},{"startTime":385.275,"endTime":388.875,"body":"minutes, or I could go grab the ingredients real quick and make it in"},{"startTime":388.875,"endTime":392.44,"body":"30 or something. And so having that menu"},{"startTime":392.74,"endTime":396.5,"body":"to choose from was really nice because there are foods that were personalized to"},{"startTime":396.5,"endTime":400.18,"body":"what I like, and I knew where to look for them. I didn't have to"},{"startTime":400.18,"endTime":403.54,"body":"hold them in my brain. I wasn't like, what are all the things I like?"},{"startTime":403.54,"endTime":407.324,"body":"I make too many decisions throughout the day to possibly need"},{"startTime":407.324,"endTime":410.945,"body":"to, like, figure out all the preferences. I don't wanna be the best"},{"startTime":411.085,"endTime":414.925,"body":"at picking out what I want to eat. Like, I don't know. Like, I'm just"},{"startTime":414.925,"endTime":417.245,"body":"like, I just eat it, you know, if it's in front of me kind of"},{"startTime":417.245,"endTime":421.08,"body":"thing. And Notion made that way easier with the help of AI. And I found"},{"startTime":421.08,"endTime":424.92,"body":"the same thing for, like, breakfast foods, snacks, lunches, and things like that. I was"},{"startTime":424.92,"endTime":428.6,"body":"like, let me just build a personal menu or and recipes"},{"startTime":428.6,"endTime":431.72,"body":"sometimes of what I like to eat, and I could just have it stored there."},{"startTime":431.72,"endTime":435.215,"body":"And I started to do a similar thing with my workouts. So going to the"},{"startTime":435.215,"endTime":438.335,"body":"gym, I was like, alright. I don't have a lot of time to dedicate to"},{"startTime":438.335,"endTime":442.175,"body":"the gym, especially at that point. Going Monday, Wednesday, Friday, like, that's my goal. I"},{"startTime":442.175,"endTime":445.715,"body":"don't wanna go for longer than 45 minutes or an hour. Here's"},{"startTime":445.935,"endTime":449.61,"body":"kind of the idea I'm thinking, telling AI this. You know, I wanna do"},{"startTime":449.61,"endTime":452.91,"body":"like a push workout, you know, my shoulders, chest"},{"startTime":453.37,"endTime":457.15,"body":"on Monday, do a pull workout, my back, you know,"},{"startTime":457.21,"endTime":460.99,"body":"bicep type stuff on Wednesdays, and then legs"},{"startTime":461.405,"endTime":464.944,"body":"on Fridays. I don't really wanna do, you know, super heavy."},{"startTime":465.245,"endTime":469.025,"body":"I don't really want to do, super high reps"},{"startTime":469.085,"endTime":472.845,"body":"either. Like, here's my weight. Here's my height. Things like that."},{"startTime":472.845,"endTime":476.125,"body":"Give me some workouts to do. Now I will tell you, this has been absolutely"},{"startTime":476.125,"endTime":479.66,"body":"amazing. Up until about a week or 2 ago. I tried"},{"startTime":479.66,"endTime":483.34,"body":"that again after I had been kind of running a modified version of what"},{"startTime":483.34,"endTime":486.86,"body":"ChatChapiti had given me. Whatever ChatGPT gave me last time for"},{"startTime":486.86,"endTime":490.695,"body":"legs, when I had put in my information, it was like, it killed me."},{"startTime":490.695,"endTime":494.375,"body":"It was so heavy. It was too much. So use at your own risk, all"},{"startTime":494.375,"endTime":498.075,"body":"of this stuff. But definitely, just because ChatGPT says,"},{"startTime":498.295,"endTime":501.415,"body":"hey, you could do this, I don't believe it. It was telling me, like, these"},{"startTime":501.415,"endTime":505.139,"body":"front squats to do. I'm like, what? This is like 2.5"},{"startTime":505.44,"endTime":509.22,"body":"times my weight, and I have been reducing my calories"},{"startTime":509.52,"endTime":513.279,"body":"over the last, like 8, 9 months. There's no way I'm gonna do"},{"startTime":513.279,"endTime":517.12,"body":"peak lifting right at this time. Right? Maybe"},{"startTime":517.12,"endTime":520.674,"body":"when I have hit my goal and then I start including more"},{"startTime":520.815,"endTime":524.575,"body":"calories in my weekly consumption, but now is not the time for that."},{"startTime":524.575,"endTime":528.175,"body":"ChatGPT, even though I'd given it that information, didn't seem to care. So I just"},{"startTime":528.175,"endTime":531.62,"body":"say that because, you gotta really use your own discretion when it's giving"},{"startTime":531.62,"endTime":535.319,"body":"you, ideas about how much weight you could be lifting. And"},{"startTime":535.62,"endTime":539.16,"body":"yeah. So looking back at, like, the last 9 months, using a combination"},{"startTime":539.779,"endTime":543.24,"body":"of Carbon, ChatGPT to help me with nutrition"},{"startTime":543.62,"endTime":547.285,"body":"and exercise and then knowing where to look. So"},{"startTime":547.285,"endTime":550.805,"body":"when I'm hungry, I know that I need to look usually at"},{"startTime":550.805,"endTime":554.084,"body":"Carbon first. Like, alright. How many calories do I have here? Also, am I really"},{"startTime":554.084,"endTime":557.65,"body":"hungry? Just pausing for a second, going a little bit slower. Like, am I hungry,"},{"startTime":557.65,"endTime":560.93,"body":"or am I just thirsty? How have I drink enough water today? Oh, maybe I'm"},{"startTime":560.93,"endTime":564.69,"body":"just thirsty, or maybe I could just wait about another"},{"startTime":564.69,"endTime":568.29,"body":"hour because I'll have a big meal with my wife or something. Having those"},{"startTime":568.29,"endTime":571.635,"body":"boundaries, to me, it's like a budget that I have for money. I have the"},{"startTime":571.635,"endTime":575.155,"body":"budget for calories. Having those, like, containers for me is"},{"startTime":575.155,"endTime":578.675,"body":"extremely helpful because I just go to the"},{"startTime":578.675,"endTime":582.435,"body":"limit. Right? If I have a limit of eating 2,000 calories per day,"},{"startTime":582.435,"endTime":585.91,"body":"I'm gonna eat 2,000 calories per day. I'm not going to go for 1600"},{"startTime":586.05,"endTime":589.65,"body":"calories. I'm not gonna go for 3,000 calories. I'm just gonna hit it"},{"startTime":589.65,"endTime":593.33,"body":"right at 2,000. I want it to be accurate. So sometimes that was"},{"startTime":593.33,"endTime":597.09,"body":"like, oh, I'll eat a spoonful of cookie butter from Trader Joe's"},{"startTime":597.09,"endTime":600.855,"body":"because that would hit me at, 2,000 calories. I'm not trying to"},{"startTime":600.855,"endTime":603.895,"body":"be, like, under it. I'm trying to hit right at it. Same with the budget"},{"startTime":603.895,"endTime":607.575,"body":"too. If I'm like, you know, I have $2,000 to spend this month"},{"startTime":607.575,"endTime":611.22,"body":"on whatever. For the most part, I try to"},{"startTime":611.22,"endTime":614.98,"body":"set the budget a reason behind the budget. Right? The budget is there to"},{"startTime":614.98,"endTime":618.339,"body":"help me get better at something. Say, for example, I was gonna budget"},{"startTime":618.339,"endTime":622.12,"body":"$2,000 to spend on, exploring AI tools."},{"startTime":622.42,"endTime":625.205,"body":"Well, then, like, I'm gonna spend that. I'm not gonna be like, well, I'm not"},{"startTime":625.205,"endTime":628.665,"body":"gonna spend it because I don't wanna spend money on AI tools. No. Like, that's"},{"startTime":628.805,"endTime":632.645,"body":"why I set $2,000 there to do that. And I think that's important"},{"startTime":632.645,"endTime":636.345,"body":"because sometimes when people will set calorie, I'll say restrictions"},{"startTime":636.405,"endTime":640.25,"body":"or calorie budgets, whatever, is that they try to eat under that or something."},{"startTime":640.25,"endTime":643.61,"body":"And it's, like, no. Eat up and to it. Like, I have not been hungry"},{"startTime":643.61,"endTime":647.37,"body":"in the last 9 months. There's been a couple times where I'm, like, oh,"},{"startTime":647.37,"endTime":649.69,"body":"I thought it was hungry, and I just had, like, a glass of water or"},{"startTime":649.69,"endTime":653.255,"body":"something. I'm totally fine. But I have not struggled at all through losing"},{"startTime":653.255,"endTime":657.095,"body":"43lbs, whatsoever. If anything, it's been far easier"},{"startTime":657.095,"endTime":660.855,"body":"because I've had to think about food far less, and I'm getting the best shape"},{"startTime":660.855,"endTime":663.975,"body":"of my life. So I also share this stuff just because it is kind of"},{"startTime":663.975,"endTime":667.71,"body":"an interesting use case of AI tools, and it's a blend of, like,"},{"startTime":667.71,"endTime":670.77,"body":"the nuances of your own personal biochemistry"},{"startTime":671.31,"endTime":674.83,"body":"mixed with these AI tools that, like, you know, aren't"},{"startTime":674.83,"endTime":678.59,"body":"complete replacements for humans yet and using your own discretion to"},{"startTime":678.59,"endTime":681.985,"body":"make it work for you so that you hit, like, real life"},{"startTime":681.985,"endTime":685.585,"body":"goals. And it's worth noting to probably should have said this at the"},{"startTime":685.585,"endTime":689.125,"body":"beginning, but the past 9 months have also been some of the busiest"},{"startTime":689.505,"endTime":692.865,"body":"for me, personally, whether my wife breaking her"},{"startTime":692.865,"endTime":696.67,"body":"leg, whether raising a toddler, taking care of,"},{"startTime":696.97,"endTime":700.65,"body":"you know, the household, the fires, earthquakes, the neighbor's"},{"startTime":700.65,"endTime":704.11,"body":"house exploded. There's just been a lot of stuff going on over here"},{"startTime":704.25,"endTime":707.895,"body":"that would make it really easy to just say, you know what? Let me just"},{"startTime":707.895,"endTime":711.735,"body":"grab dinner from somewhere and just, like, fall off whatever"},{"startTime":711.735,"endTime":715.495,"body":"the wagon of my goals. But because I've been able to run"},{"startTime":715.495,"endTime":719.035,"body":"this system, it's made it incredibly adaptable"},{"startTime":719.335,"endTime":723.12,"body":"to the chaos, not super chaotic, but, you know,"},{"startTime":723.12,"endTime":726.72,"body":"like, the the ups and downs of life. I'm like, well, if I can do"},{"startTime":726.72,"endTime":730.56,"body":"it during this period of my life, there's really no excuses because it"},{"startTime":730.56,"endTime":733.2,"body":"works. And that's why I wanted to share it with you today. So I hope"},{"startTime":733.2,"endTime":735.856,"body":"this was helpful. If it was, let me know, and I'll catch you in the"},{"startTime":735.856,"endTime":736.391,"body":"next one."}]}