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what's up guys welcome back episode five today where we're gonna talk about our approach to fat loss with our clients
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now before we get into this i kind of wanted to catch up with christine we haven't talked in about two one and a half weeks now
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anyway you recently did a spartan race so tell us a little bit about that
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um it was super fun so i did it with a past client of mine keith
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who was with me for about two and a half years and
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i coached him through those from the nutrition side of things
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but i had never done one but i knew how to coach him through that right but
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um in one of his check-ins one time it came up about me doing one
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and i'm and we're like heck yeah like that'd be so cool because he travels all over the place to
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do them um and it popped up michigan was having one he's like
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where's oxford i'm like it's in it's like 20 minutes from my house he's like that's where the race is i'm like
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oh yes this is awesome so he flew in we did the race together
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i didn't really know what to expect but i knew that i needed to up my cardio
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game a little bit because it's like all running plus the obstacles so the first
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like a few months out i started to increase my cardio a little bit um and i'm glad i did because it's a
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weakness of mine and that's one thing that i struggled with throughout i didn't fail any of the obstacles and
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people who know spark who have done spartan race there's there's the spear throw and you have to hit this
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target and i got it and i was like no way like did you ever this is crazy
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i i had a little bit of practice with it at an obstacle course gym around here but
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i still couldn't believe i got it like majority of people just don't get it and if you fail an obstacle you have to do
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30 burpees oh so i end up not having to do any burpees but i did
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keith didn't get it surprisingly so i did the burpees with him because he had waited for me on other obstacles
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um because i was really just going for experience right i wanted to like learn how to do some of these obstacles so i
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didn't rush through anything um but it was such a cool experience it
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was so fun it took me like just under an hour
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but a lot of the obstacles i end up being good at because of my
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crossfit background um so it definitely translated good into to the race but i'm i'm doing another
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one the end of october with another client of mine actually
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leah yeah so i'm excited i have to like me i don't want to be getting into
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anything competitive again like i don't want to do that to myself to be honest
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with you um so i have to be careful that i don't get too competitive with this but i i love it it's great i would and
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one of the one of my favorite things about it was diversity
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of the people there like it was just so many different types of people different you know fitness
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levels you know people who probably have never even worked out before and they're just getting into it and they just go
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through it like it could take one person two hours it could take another person 30 minutes right and it's it's really
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cool and i really love that about it that's awesome i was wondering like do
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you feel like you kind of need that like that competitive you know i don't feel like i need it anymore you
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know i'm very content with where i am in that headspace now i
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actually don't want to get to that point because i'm the type of person that will just take it too far and then i'll be
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trying to become the best spartan race in the world for an eraser in the world and like i just don't want to do that
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because it'll impact my life you know and i'm just at a different spot so i feel i'm like that with a lot of things
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too where you get really excited about something and then you kind of like take it too far sometimes you know
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yeah where where it's like it's taking over too much so well with crossfit when i
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decided like you know i'm just done i had to actually stop crossfit for a
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year because i had a hard time not being competitive
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with it right so after i stopped doing it for about a year i then could come back and
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actually do it for fun and not give a crap about my score or anything like i did the open a couple of years ago
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and just did it and i had no pressure didn't wasn't trying to beat anyone like
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but it took me time to get to that point right when you're in this like competitive mindset for so many years so
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i have to be careful i don't get into that again with something else yeah i feel you right for me
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so when i quit crossfit this was like late 2020 like i wasn't in competitions but i was
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i felt very competitive like with some of the local dudes you know and we would always like push each other
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but like realistically i couldn't keep up with them you know like i also like i said i had a lot of stuff going on building my business starting everything
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and at one point i just had to say like hey you know what like right now like it's too much yeah i had to quit too you
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know like i kind of burned out a little when it comes to training and i also actually haven't done it since you know
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like i kind of switched to like a power lifting i think i was doing like power building for a little while
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i was doing juggernaut i remember and then just completely switched so now it's been bodybuilding for a while you
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know maybe one day i'll get back into crossfit but i feel you like yeah i've
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gone through periods where i got back into crossfit and i got really excited about it
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i kind of hit a wall and then i take a break you know it's happened like three times now so we'll see when the next one
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is going to be but yeah one thing that i and this is like ka
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training two is i do and i have crossfit style workouts i i've
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in there but i keep them aerobic based like around like
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70 80 effort i don't want anyone going like full blown max effort like dying on
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the ground um and that way it's just way more fun and you're not killing yourself and you
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can still get that crop you can like scratch that crossfit itch right and that's what really helped me um you know
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kind of transition out and start to have fun with it again so yeah cool
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anyways we are getting into our approach to fat loss um with clients
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obviously like context matters everyone's going to be different
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but we're just going to go over how we approach things and what we focus on
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i don't think that we're going to be [Music] actually diving into
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macros it's more so the approach because macros
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and calories are going to be so individualized right so it's very hard for us to like dive into that
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um but i think i will preface this with saying that
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um someone looking to do fat loss when they
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come to me we don't just jump directly into a cut
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like very very very rarely do we do that and we talked about this a little bit before um
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we will see you know what they're eating now how much they're eating you know
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where their habits are are at where's their stress at you know sleep all those
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different types of things because if they want to lose fat but they're
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under eating and they're eating like say 1500 calories 1400 calories like
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we're not gonna have much room to drop down in calories without them suffering through a cut so if someone's
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under eating you know we'll spend time increasing those calories first so that we have a little bit more wiggle room in
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the deficit when we do end up going in one but we work on the basic fundamentals of
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nutrition um habits okay so like first of all
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consistency that's number one i want to see someone consistent first and foremost with their
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eating or what we're you know what we're focusing on um food quality
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you know balanced meals relationship with food you know meal prepping based on their
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schedule how to handle different situations so you know eating out
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something like that how do we handle that we want to get that mastered before we go into a deficit so we don't have to
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worry about it when we are in a deficit right sleep stress in general biofeedback
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right and we focus on all of these things first because it will make that process
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way easier right now you only have to focus on executing versus trying to focus on 10
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different things at once while trying to lose fat it's it's just really hard to
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do right it's already hard to stick to sometimes like even with those habits in place
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like the deficit it will suck basically you know like it's not fun you
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know and of course it's always going to depend and we always do our best to make it as
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sustainable and like enjoyable as possible but you know reality is it's difficult
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from time to time so we want to make sure that we do have those habits in place because
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i'm sure we both get this but a lot of people come to us for coaching and kind of like tell them or sorry tell us
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about what they've been trying in the past right and i'm sure they've drawn different meal
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plans and different coaches whatever and of course everyone has a different approach but most of the time it's kind
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of like i try to decide and this one and this one and this one with just the focus on
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cutting calories you know whether it's super low whatever now whether they were actually in a deficit
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it could sustain it or not like they've been focusing on just that
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and very little actual like habit building because otherwise they probably wouldn't come to us for coaching right
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let's be honest but like that's why i totally agree we first got to create that starting point
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because otherwise it is going to be difficult to figure all those things out while also trying
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to stick to a diet or starting a deficit we might be trying to even just get
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consistent with protein so you know like we we don't want to do everything at once right
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we take it step by step that's why personally i like to call that first
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phase like the preparation phase kind of yeah where we either focus on building those habits
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and or restoring a metabolism when we need to and i say when we need to because
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a lot of times people just aren't in a deficit even though they think so right right
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that's when you hear oh i try to you know i i try to lose weight on 1200
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calories or 14 whatever might be but i couldn't lose weight well then you actually were not in a
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deficit right a lot of the time so i posted on this
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yesterday uh you know people are at they say they're
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at 1200 calories or even let's just say 1500 uh
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and it's just unsustainable it's too hard they're removing all their favorite foods and then they end up binging on the weekend
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so you have 1500 calories during the week and then you have like 3 000 4 000
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calorie days on the weekend your average daily intake is actually probably like 2500 right so you can go and look at
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that infographic on my um my instagram but that's a good
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representation of a lot of the time what's happening with people who come to under eating and
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can't lose weight they're just kind of yo-yoing up and down up and down up and down right
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um so i think you know we can jump into
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how we start things off so i mentioned these things that we we focus on it's
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not that we're focusing on all of these things at once too like there's you're not focusing on like blah blah blah like
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everything that i just listed like like johan said we're you know we might be focusing on like two you know it just
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totally depends on the person but these things are going to lay the solid foundation for you um
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so when i am taking a client into a cut
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i will start off with a larger decrease okay so
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say they're at 2200 calories 2300 calories i will drop about
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15 to 20 percent right off the bat just to make sure that we're actually in
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a deficit because if you drop you know if you're at 2300 and you drop
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down to 2200 you could still be in your maintenance range because maintenance is
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a range it's not like your maintenance is 2300 it it's it's not a stagnant number
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so i want to make sure that we're getting out of that range and we're not wasting time
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um so that's what i will do initially it kind of depends
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next steps like what how long the the fat loss phase is going to be
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so i do a longer cut with a client which is like could be 16 to 20 weeks and then a
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shorter cut around 8 to 12 weeks it could be even shorter than that just kind of depends
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um it depends on the situation that the client is in and what i use
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for these and lately i've started to use more shorter aggressive cuts
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because my clients are working with me we've built that foundation we've improved
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their relationship with food they it's i would rather them go in and get out for spending like a
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long period of time but again i do have clients still who are on
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longer cuts and that's totally fine too um so with a longer cut
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i will drop that 15 to 20 percent usually see what's happening in the first couple
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weeks and then if they are losing weight if they're losing like at
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a good rate i will keep calories the same so i'm always trying to keep calories as high as possible if they're
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not if they're losing consistently i'm keeping it the same like i've had clients where i don't adjust their
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macros for 10 weeks and they're just consistently losing
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right there's no reason to adjust down we want to keep that metabolism i guess
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you could say up um and keep those calories up plus it's way more enjoyable
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to be eating more food if someone is losing at a slower rate
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i will typically adjust down
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like i will adjust usually if consistency is in place
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every two weeks good yeah yeah um usually every two weeks i'll address
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there's so many factors that play into it it's hard to say like exactly because you don't know like yeah it's i'm just
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giving you guys kind of like a skeleton outline of this um
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and usually about like 100 150 calorie drop yeah every couple weeks
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yeah because also then you want to make sure that the drop that you make is like significant enough you know like you
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don't want to drop 50 calories you know right your metabolism is very adaptive you might just move a little bit less
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and then that's 50 calories so it doesn't really move the needle anymore right i feel like
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this whole process we do it the exact same anyway but but you're right you don't know
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how long you're going to be able to get away with those calories right but the big difference here or sorry the big
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difference here is that compared to those low calorie diets a lot of people are coming from
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we're trying to get away with as many calories as possible for as long as possible right we're trying to kind of
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like work with the minimum effect of those while still sticking to like a good amount of you know progress because we
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don't want to keep you in a deficit forever instead
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of like rushing it and cutting calories and then again and again and being too quick and when it comes to those
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adjustments throughout the cut again you don't know you got people who stick to the same
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calories for one two months and they keep losing weight some people have to adjust every two
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weeks and that's just then how it's going to be and that's okay too so also there like
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i'd rather have you guys be patient and kind of give it another week if you're not sure
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um then trying to rush cutting calories because that's really when you start to get into
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too low and you know whether you work your way down to 1200 or a thousand or whatever like at some
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point it's going to be very difficult to stick to it's going to be very difficult to deal with the hunger the low energy etc
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so you want to be aware of that once again you want to get away with as many calories as possible for as long as possible
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along the lines of that is no adjustment will make up for a lack of consistency
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so if you're not consistent over a week or two weeks don't adjust
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just get back to the consistency and you'll probably see things continue
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to progress you have to be patient with yourself right
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with a longer cut i do incorporate diet breaks if the
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client needs it usually we do um usually a week where i'll bring
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calories back up to maintenance sometimes i've done two weeks um this is really good it does have
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like physiological benefits from the standpoint of like metabolic rate um but psychologically
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it's really helpful for clients just giving them a break giving the body a break from the deficit
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um so i'll incorporate those i don't i'm a coach that doesn't like plan them right
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from the beginning but i will really drive home to my clients
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okay when you start to feel biofeedback is starting to decrease or you know
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we've got like a ton of food focus a lot of food focus happening um or you simply just feel like you need
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a break okay we can do a diet break right i mean there are situations where we might need
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to push through that but i will base it off of how they're doing
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mentally and biofeedback same or just based on how the body responds because
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if you notice hey we've been lowering calories and there's not a whole lot happening really it might just
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be a good time to take a break and personally i take a similar approach we
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don't necessarily plan for the actual diet break unless we know there's like a trip
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coming up i was just gonna say that whatever yeah then we do but typically i tell them hey
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you know what like let's focus on the deficit for now let's keep that as in you know a tool kind of
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but let's maybe check in with each other you know eight weeks from now and then i'll make a note in the sheets and we
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know hey let's check by feedback how are you feeling like do you need a break yes or no and i just had a diet break last week
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for a week and a half for about a week and a half i was visiting family
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the first couple days um i still stuck to my calorie deficit i was like you know what i'm gonna stick
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to it easy i'm gonna be tracking oh eyeball stuff but you know
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but then two days in i was like you know i feel like i need it i've been coming for a long time
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it's not gonna you know ruin my progress because it's just gonna give me a little bit of a break
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and whether it's for actual physiological benefits or mental
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it gave me enough energy to keep going so now i'm feeling better again about to cut i'm more
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motivated again so yeah like for me too like it's nice to have that option right you don't have
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to keep cutting either right you can't totally take a break and then continue where you need to
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i'll have i have clients where i'm like okay we're taking a a diet because i can
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see that they need one but they're like well i don't think i need one i'm like we're taking one and
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we do and they're like thank you so much for that i definitely needed it when they were done yeah they're like so
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that's why it's really good to have a coach totally i'm always i'm always adding that because it really is
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that's what we're here for you know yeah that's true though and um it is important to be
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aware of that and also like you know have that second person like next to you like saying
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it's probably a good time you know yeah and you'll probably be thankful for that too
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yeah but okay at one point we need to stop dieting right either we don't
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respond anymore my feedback sucks at our goal whatever it might be you know or
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adherence or whatever maybe at some point we have to take a break and i've talked to a lot of people
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recently about this like going back to maintenance going back to
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eason eating enough is difficult it has its own challenges
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it's not easy it sounds fun like oh i get to eat more again but at least around this time like when
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i purposely take people to maintenance i see a lot of people struggle with that
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so what do you do like once we've prepared you know the client the body we take you through the cut
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what do you do after how do you kind of transition back i know we talked about fat loss maintenance etc but
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in terms of habits it's you know tracking like how do you go about that getting out of the diet
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well i so wherever they end i will bump them up
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again kind of just taking them out of that lower range so a higher bump up
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instead of like going 100 calories like i go like 200 300 i get them up out of it
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um i still take the same approach with a reverse diet we need to
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be pretty accurate with that but then once we get into the
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maintenance range now we start okay do you want to take a break from tracking
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you know just focus on balanced meals or tracking three days a
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week or just tracking protein and calories just giving them a break um after being in a deficit whether it
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was a longer or shorter one but regardless we have the time to just kind of loosen i think
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especially there you need the accountability because it's you might see a bit of a bump up in the
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weight it's okay but it might mess with you a little you know if you're not aware of like
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that that's part of it right weight gain as we talked about in the earlier episode it's not necessarily fat
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game and the adherence part like especially during the transition is so crucial like
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that's literally where you will either make or break your results sure is that's actually the most
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important place to have a coach oh yeah definitely so i'm currently
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working with someone and they're about to transition from coaching to not coaching they're like hey you know what i think i'm i'm good i want to continue
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on my own which is literally my goal like i want to help you reach a goal but also teach you how to maintain your
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goals and to basically make sure that after working together you're good like
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you're good without a coach without a program without whatever so that's what we're going for now
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however she wants to lose more weight i i don't like keeping people in a
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deficit like i don't do that so i told her okay cool i know you still want to lose
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weight in the future but let's do this let's use this time together to transition back to
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maintenance let's make sure that we eat enough because trust me
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it's going to be quite difficult it's going to come with its own challenges and it's a whole new kind of chapter in
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your journey like it's so important that i really wanna make sure we actually get you to
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maintenance right so that you can cut in the future again but we have to get there
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because realistically we can't always keep going down a weight you know we're not going to be in a deficit forever we're not going to keep
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dieting at some point whether you get to your goal weight or not whether it's like a longer break two
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three months of maintenance or longer before the next cut we have to go there once again i'm gonna
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bring this up a lot in this podcast but we have to go to maintenance that's where like the the magic happens
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you know like that's where you actually maintain your results yeah many people don't
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realize or understand that fat loss can take multiple cycles through right
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dieting going through a cut reversing maintenance right and that is totally fine my clients
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we go through two some will take one some will take two but that's how you
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maintain your progress long term right like if you're having to go
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through two cycles i'd rather you go through two cycles a phallus yeah it's gonna take longer
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then go through one that's really unsustainable and then you risk gaining all the weight back
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right so you could do you know a 12 week cut and it'd be super unsustainable
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and you end up risking the weight gain or you could do two cycles of a more sustainable fat loss
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cycle periodization kind of thing and actually maintain that weight because it was way more sustainable for
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you or maintain that progress because it was way more sustainable for you right that makes sense you got to build
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muscle yeah totally right right so 16 to 12 or 16 to 20 weeks with added
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diet breaks if needed then i will sometimes do shorter cuts which i said
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i'm kind of leaning more towards lately uh 8 to 12 weeks these are more aggressive
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but we're getting in we're getting out and i will do this with clients who have
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like really good relationship with food you know they've got everything in place uh habitually
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and they can just execute you know getting get out get it done i will add in refeeds like
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one or two days in this type of cut if needed but that's more so for
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psych like just psychological break right giving them a break um it doesn't really do anything physiologically as
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far as like metabolic rate or anything it's just to give them a break mentally i personally
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like shorter cuts i am i'm not a long cut type of person
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mentally it's just easier for me to do a shorter cut go a little bit more aggressive and get out but it's really
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important to note that shorter cuts need to be more aggressive
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obviously and we want to have a good relationship with food if we're doing this type of thing
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because if not we can it can end up backfiring also once again like being
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super honest with ourselves and being okay with not necessarily going
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with the aggressive short approach because it sounds great i'm gonna diet for a short amount of
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time i'm gonna cut a lot of weight etc it's gonna go really fast relatively fast
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but that's also where a lot of people mess up without accountability so right because they don't have the
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habits built exactly that's why yeah so it's it's a it's a risky uh risky one i think you
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know depending on experience right right
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i think the last thing i'll touch on here is about like cardio because often times that's
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combined with a cut um i actually won't add in cardio right
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away i will actually work on increasing someone's steps first sometimes i don't even add cardio
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and just focus on steps because steps are going to increase need which is going to help to keep metabolism high
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but steps also won't increase uh hunger like cardio will so cardio is
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going to be more stress on the system and that can increase your hunger and
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couple that with already being hungry in a deficit sometimes it doesn't work well
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um but again there are times i do add in cardio at the end and it's not an
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excessive amount right so it's hard for me to say exactly how much
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because it totally depends on the person you know what they're doing their schedule all of that but more times than not i am actually
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not adding in cardio i'm focusing on steps steps
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steps are huge and i will we'll do a separate episode about meat
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and i think we should do a separate one about the habits that we think everyone needs to establish because
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we were going to talk about that but i think we should probably just do a whole episode on that
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because there are some habits that we can all benefit from and that you don't have to like do every single
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day all the time but if we kind of master those we do them most of the time regardless
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of muscle gain fat loss or you know health any type of goal
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everyone can benefit from those habits so i'm not gonna name them now we'll get into that in a separate episode
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but i think that's a good one too uh to dedicate a little bit more time to for sure cool all right let's jump into
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ways to minimize hunger during a deficit um
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so first one i have here is keep protein high and make sure it's in
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all of your meals so you're spacing your protein out evenly across your day
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because protein is very satiating so it's going to help to keep you full and you'll notice if you don't have
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protein like you could even try it out have protein in a meal and don't have it in another meal and and compare your
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hunger levels you'll notice that you feel more full with the protein in every
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meal but it is important to space it out additional benefit to that which is not
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hunger related but it's muscle maintenance it's very important too we want to keep protein in for hunger definitely for
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sure but you know taking fat loss talked about this we do want to make sure that the
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muscle we have we hold on to as much as possible right next one
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keeping fiber in a good place i say good place because everyone's
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sweet spot with fiber is a little bit different you know someone can tolerate more someone can tolerate less it just
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depends but fiber is also very satiating protein and fiber both
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very satiating that kind of leads into keeping volume high
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so volume is like high volume foods that don't have a lot of calories in them it's going to fill a stomach keep you
33:40
nice and full um so things like veggies fruits right
33:45
that's going to give you a lot of volume so if you think a protein bar that has
33:51
fiber in it protein carbs fat fiber but it's like this big
33:56
versus a plate so people who can't see me i'm like holding out my fingers in a
34:02
rectangle shape versus a plate of food that has like a cup of veggies
34:08
you know chicken breasts some potatoes what's going to keep you more full right
34:14
so you have to think about it that way um trying to keep that volume in your meals is going
34:20
to help to keep you full longer and manage that hunger um and limiting liquid calories in the
34:28
same it's the same thing right liquid calories are just not satiating at all
34:33
um so that's going to help you know limiting those is going to help with the managing the overall hunger for sure
34:40
and also if you guys want to learn more about that i actually did write an article about that on my website which
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i'll link in the show notes but that's all about those filling foods right talking about protein fiber etc but also
34:52
these specific foods that can actually help you because for example watermelon
34:58
you can like well i don't want to say unlimited but a whole load off without really getting your calories up
35:04
and those foods like that's the stuff you want to have you know like what are you getting some fiber
35:10
water for the most part and then some carbs sure but not that much
35:15
right so those foods like that's the stuff you want to get right right um
35:21
that kind of segues into like balanced meals right so protein carb fat fiber at every meal
35:28
it's just going to again keep you full longer the fat the fiber
35:35
it's going to slow the gastric emptying right so you're going to stay full longer versus if you were just to have
35:41
like a carb you're going to be hungry pretty soon after you eat that food so balanced
35:48
meals can help a lot um spacing meals out evenly across the
35:54
day can help too because then you're not going too long without food now you're
35:59
like oh no i'm so hungry i want everything so it like lowers inhibitions
36:05
right um so spacing meals out as evenly as you can across the day can help manage that
36:11
that blood sugar which will play into hunger and cravings i also like
36:16
adjusting meal frequency for example for me and this is going to be personal but typically i have five meals
36:23
and i brought that down to four simply because i can actually get some bigger meals in because that's gonna keep me
36:29
full and i kind of like that too like i don't mind waiting a little bit longer in the morning but
36:35
if you're unsure about that too like just play with that right like see how do you feel with four meals or five or
36:42
even six i'd say four to five is probably best for most people but try that like get your protein in
36:49
spread that evenly throughout the day but see how you feel because some people do better with five some with four
36:55
is personal preference we can't tell you what to do but i think like that's one that really helped me and i like a lot of food
37:04
at some point you know with those five meals i noticed like i'm not really getting like
37:10
like full enough from these meals i get hungry again soon so i brought that down and i feel way better
37:16
yeah there's like a psychological part to that because i'm the same way i want
37:22
like a big male voluminous meal and if i don't i feel like i'm hungry really quickly after i think a lot is
37:29
psychological too but it i mean the volume doesn't do it i i just like big
37:35
meals right i would rather have four big meals and like six mini meals across the
37:40
day on the same way um a couple last things here
37:45
is hydration um so sometimes we can confuse
37:51
the symptoms of dehydration with hunger right so then we're
37:57
more at risk of eating or over consuming our calories so hydration's
38:03
helpful with that also it just helps to keep you full right water in general
38:09
especially sparkling water yeah yeah like acebia you you don't have
38:14
xevia over there we don't i know what it is like i've had it in us but no we don't have it
38:19
but i'm pretty big on diet sodas i'm a fan of those but it helps like
38:24
that carbonation like actually keeps you full quite a bit yeah so once again i think i've mentioned this
38:31
already but like diet soda gets a lot of hate i actually got a question on instagram
38:37
um about how like diet soda would spike insulin right
38:42
there's a lot of misconceptions about like diet sodas and stuff they're fine once again drink that stuff if it helps you like
38:49
there's actually research to support that too like diet sodas can actually help you lose
38:55
weight why is that not because they're magic or whatever they're gonna burn fat that's simply because they keep you full
39:01
that's what we're trying to do right yes we're cutting calories in the deficit
39:06
but we're trying to keep volume up and we're trying to mitigate the hunger as much as we can right
39:12
um sleep very very very important i mean it affects everything across
39:19
our health um but with poor sleep we often see cravings and hunger increase
39:26
due to like cortisol different things but it's more so from like hyper palatable foods so
39:32
meaning you know foods that are really easy to over consume you know ice cream chips those types of
39:40
things are usually what we're craving we can see that being impacted by poor sleep so sleep is
39:47
really really important for that and then lastly is managing stress so again talking about cortisol
39:54
increased cortisol desire for hyper-powered foods and we can see sugar cravings from that as well
40:01
um so all all of these are very roses banging against us can you hear her oh
40:08
yeah um all of these can can really help manage hunger and deficit it's a lot i mean
40:15
there's a lot there's a lot you can choose from um but it will help your adherence and your
40:21
consistency for sure totally speaking of sleep
40:26
i gotta take a nap yeah he's on three hours guys i'm running out three hours of sleep i would
40:32
have i would have not showed up today no i still wanted to do it you know i would have been like i gotta go nap yeah like
40:40
it always kind of such a baby ending a trip like actually being rested and then like
40:45
flying like super early airports in europe right now are crazy
40:51
so we were like okay we have our early flight i literally got an email from the airplane like yo be there on time
40:57
the queues there were nuts like long as i've ever seen like actually not even you know over exaggerating
41:04
we made it we were actually like still pretty early but like it was such a mess you know how it is at airports is like
41:10
every minute for themselves it was pretty brutal the sun was only three hours of sleep so
41:16
we're home now i'm actually gonna take a nap do some more work all right i'll talk to you next week
41:21
all right thanks guys