{"version":"1.0.0","segments":[{"speaker":"Johan Vesters","startTime":0.0,"endTime":1.38,"body":"What is up"},{"speaker":"Johan Vesters","startTime":0.0,"endTime":1.38,"body":"Welcome back to Talking"},{"speaker":"Johan Vesters","startTime":1.38,"endTime":4.71,"body":"Nutrition episode 36 Today,"},{"speaker":"Johan Vesters","startTime":1.38,"endTime":4.71,"body":"today we're actually going to do"},{"speaker":"Johan Vesters","startTime":4.71,"endTime":8.46,"body":"q\u0026a. Let's first we we have"},{"speaker":"Johan Vesters","startTime":4.71,"endTime":8.46,"body":"something to celebrate, we just"},{"speaker":"Johan Vesters","startTime":8.46,"endTime":10.5,"body":"pass 5000 downloads Kristine,"},{"speaker":"Kristine Andali","startTime":11.2,"endTime":12.1,"body":"nice"},{"speaker":"Johan Vesters","startTime":13.53,"endTime":17.16,"body":"onto the 10k."},{"speaker":"Johan Vesters","startTime":13.53,"endTime":17.16,"body":"That's next. Also, by the way,"},{"speaker":"Johan Vesters","startTime":17.16,"endTime":21.36,"body":"so for people listening, we are"},{"speaker":"Johan Vesters","startTime":17.16,"endTime":21.36,"body":"also on YouTube where we do have"},{"speaker":"Johan Vesters","startTime":21.36,"endTime":24.69,"body":"videos as well. So if you would"},{"speaker":"Johan Vesters","startTime":21.36,"endTime":24.69,"body":"like to see us as well, look us"},{"speaker":"Johan Vesters","startTime":24.69,"endTime":27.33,"body":"up on YouTube talking to"},{"speaker":"Johan Vesters","startTime":24.69,"endTime":27.33,"body":"creative podcasts, we are"},{"speaker":"Johan Vesters","startTime":27.33,"endTime":30.15,"body":"currently growing by just about"},{"speaker":"Johan Vesters","startTime":27.33,"endTime":30.15,"body":"one to two subscribers a day,"},{"speaker":"Johan Vesters","startTime":30.15,"endTime":33.84,"body":"which is really cool. So if you"},{"speaker":"Johan Vesters","startTime":30.15,"endTime":33.84,"body":"use YouTube, check it out,"},{"speaker":"Johan Vesters","startTime":33.87,"endTime":37.83,"body":"subscribe there. And of course,"},{"speaker":"Johan Vesters","startTime":33.87,"endTime":37.83,"body":"feel free to drop us a like say"},{"speaker":"Johan Vesters","startTime":37.83,"endTime":40.56,"body":"what's up and just comment on"},{"speaker":"Johan Vesters","startTime":37.83,"endTime":40.56,"body":"any of the videos, you know,"},{"speaker":"Johan Vesters","startTime":40.56,"endTime":44.13,"body":"like we're getting questions"},{"speaker":"Johan Vesters","startTime":40.56,"endTime":44.13,"body":"there too. And anything you guys"},{"speaker":"Johan Vesters","startTime":44.13,"endTime":47.13,"body":"ask like, we'll just take it in"},{"speaker":"Johan Vesters","startTime":44.13,"endTime":47.13,"body":"consideration for your, you"},{"speaker":"Johan Vesters","startTime":47.13,"endTime":51.57,"body":"know, upcoming episodes. Because"},{"speaker":"Johan Vesters","startTime":47.13,"endTime":51.57,"body":"right now like, other than, like"},{"speaker":"Johan Vesters","startTime":51.57,"endTime":53.67,"body":"the interview I did with my"},{"speaker":"Johan Vesters","startTime":51.57,"endTime":53.67,"body":"client, like we've just been"},{"speaker":"Johan Vesters","startTime":53.67,"endTime":58.41,"body":"doing q\u0026a stuff just to kind of"},{"speaker":"Johan Vesters","startTime":53.67,"endTime":58.41,"body":"catch up, you know, I will"},{"speaker":"Johan Vesters","startTime":58.41,"endTime":62.28,"body":"probably do a few more coming"},{"speaker":"Johan Vesters","startTime":58.41,"endTime":62.28,"body":"up. So either way. So if you are"},{"speaker":"Johan Vesters","startTime":62.28,"endTime":65.97,"body":"new here to the channel. This"},{"speaker":"Johan Vesters","startTime":62.28,"endTime":65.97,"body":"episode is brought to you by K"},{"speaker":"Johan Vesters","startTime":66.0,"endTime":69.36,"body":"training and nutrition and"},{"speaker":"Johan Vesters","startTime":66.0,"endTime":69.36,"body":"Odyssey Coaching Systems and"},{"speaker":"Johan Vesters","startTime":69.36,"endTime":73.14,"body":"your phone's going off. But if"},{"speaker":"Johan Vesters","startTime":69.36,"endTime":73.14,"body":"you are ever looking for more"},{"speaker":"Johan Vesters","startTime":73.14,"endTime":76.92,"body":"personalized help with training"},{"speaker":"Johan Vesters","startTime":73.14,"endTime":76.92,"body":"with your nutrition, feel free"},{"speaker":"Johan Vesters","startTime":76.92,"endTime":79.77,"body":"to hit us up. And we will always"},{"speaker":"Johan Vesters","startTime":76.92,"endTime":79.77,"body":"make sure that everything is"},{"speaker":"Johan Vesters","startTime":79.77,"endTime":82.47,"body":"linked in the show notes. So it"},{"speaker":"Johan Vesters","startTime":79.77,"endTime":82.47,"body":"goes from my company as well as"},{"speaker":"Johan Vesters","startTime":82.47,"endTime":88.2,"body":"Christine's. So wanted to get"},{"speaker":"Johan Vesters","startTime":82.47,"endTime":88.2,"body":"into a few questions today. But"},{"speaker":"Johan Vesters","startTime":88.2,"endTime":89.73,"body":"first, do you have any updates"},{"speaker":"Johan Vesters","startTime":88.2,"endTime":89.73,"body":"for seeing?"},{"speaker":"Kristine Andali","startTime":94.62,"endTime":98.91,"body":"I really"},{"speaker":"Kristine Andali","startTime":94.62,"endTime":98.91,"body":"saying, Oh, I got I was able to"},{"speaker":"Kristine Andali","startTime":98.91,"endTime":102.6,"body":"go to Canada, which is really"},{"speaker":"Kristine Andali","startTime":98.91,"endTime":102.6,"body":"nice. So I haven't been able to"},{"speaker":"Kristine Andali","startTime":102.6,"endTime":108.18,"body":"get over there. Between my green"},{"speaker":"Kristine Andali","startTime":102.6,"endTime":108.18,"body":"card. Like I didn't have my"},{"speaker":"Kristine Andali","startTime":108.18,"endTime":112.17,"body":"travel permit. And so that took"},{"speaker":"Kristine Andali","startTime":108.18,"endTime":112.17,"body":"longer than expected. It's"},{"speaker":"Kristine Andali","startTime":112.17,"endTime":115.5,"body":"usually supposed to take like"},{"speaker":"Kristine Andali","startTime":112.17,"endTime":115.5,"body":"six months and it took almost a"},{"speaker":"Kristine Andali","startTime":115.5,"endTime":120.63,"body":"year and then add COVID crap on"},{"speaker":"Kristine Andali","startTime":115.5,"endTime":120.63,"body":"top of that. And so it was"},{"speaker":"Kristine Andali","startTime":120.63,"endTime":124.26,"body":"basically like two years that I"},{"speaker":"Kristine Andali","startTime":120.63,"endTime":124.26,"body":"wasn't able to get over to"},{"speaker":"Kristine Andali","startTime":124.26,"endTime":128.46,"body":"Canada. So I finally went spent"},{"speaker":"Kristine Andali","startTime":124.26,"endTime":128.46,"body":"like Thursday to Sunday night."},{"speaker":"Kristine Andali","startTime":128.97,"endTime":129.84,"body":"And it was great."},{"speaker":"Johan Vesters","startTime":131.25,"endTime":134.64,"body":"Cool. Got a new"},{"speaker":"Johan Vesters","startTime":131.25,"endTime":134.64,"body":"logo up as well. Pretty much"},{"speaker":"Kristine Andali","startTime":134.64,"endTime":142.02,"body":"it. Oh yeah. We"},{"speaker":"Kristine Andali","startTime":134.64,"endTime":142.02,"body":"got this made. And then Eric"},{"speaker":"Kristine Andali","startTime":142.05,"endTime":146.55,"body":"added. There's like wood on the"},{"speaker":"Kristine Andali","startTime":142.05,"endTime":146.55,"body":"back. And then there's lights."},{"speaker":"Kristine Andali","startTime":146.55,"endTime":149.73,"body":"So he added the lights. It's"},{"speaker":"Kristine Andali","startTime":146.55,"endTime":149.73,"body":"really, really moody in here in"},{"speaker":"Kristine Andali","startTime":149.73,"endTime":153.33,"body":"the morning. I come on I like"},{"speaker":"Kristine Andali","startTime":149.73,"endTime":153.33,"body":"just put my light on it. So just"},{"speaker":"Kristine Andali","startTime":153.33,"endTime":153.75,"body":"love it."},{"speaker":"Johan Vesters","startTime":155.43,"endTime":160.35,"body":"I love that."},{"speaker":"Johan Vesters","startTime":155.43,"endTime":160.35,"body":"Cool. So last last episode, I"},{"speaker":"Johan Vesters","startTime":160.35,"endTime":163.98,"body":"was complaining about the"},{"speaker":"Johan Vesters","startTime":160.35,"endTime":163.98,"body":"weather. But it actually cleared"},{"speaker":"Johan Vesters","startTime":163.98,"endTime":167.82,"body":"up. We got some really good ski"},{"speaker":"Johan Vesters","startTime":163.98,"endTime":167.82,"body":"trips in so I went on Sunday as"},{"speaker":"Johan Vesters","startTime":167.82,"endTime":175.77,"body":"well as yesterday on that. As"},{"speaker":"Johan Vesters","startTime":167.82,"endTime":175.77,"body":"far as cold though. It was I'm"},{"speaker":"Johan Vesters","startTime":175.77,"endTime":179.16,"body":"terrible with Fahrenheit. I have"},{"speaker":"Johan Vesters","startTime":175.77,"endTime":179.16,"body":"no idea. But it was 90 or minus"},{"speaker":"Johan Vesters","startTime":179.16,"endTime":185.82,"body":"19 Celsius. It was a little"},{"speaker":"Johan Vesters","startTime":179.16,"endTime":185.82,"body":"frosty. Let me see what that is."},{"speaker":"Johan Vesters","startTime":185.82,"endTime":186.21,"body":"I'm curious."},{"speaker":"Kristine Andali","startTime":186.21,"endTime":187.71,"body":"Yeah, that's"},{"speaker":"Kristine Andali","startTime":186.21,"endTime":187.71,"body":"freezing."},{"speaker":"Johan Vesters","startTime":191.13,"endTime":196.32,"body":"That's minus 2.2"},{"speaker":"Johan Vesters","startTime":191.13,"endTime":196.32,"body":"Fahrenheit. It was rough. Yeah,"},{"speaker":"Johan Vesters","startTime":196.32,"endTime":200.16,"body":"that's cool. But then once you"},{"speaker":"Johan Vesters","startTime":196.32,"endTime":200.16,"body":"get moving, it's fine again. Get"},{"speaker":"Johan Vesters","startTime":200.16,"endTime":202.89,"body":"used to it. You know now it was"},{"speaker":"Johan Vesters","startTime":200.16,"endTime":202.89,"body":"super cool. Yeah. So right now"},{"speaker":"Johan Vesters","startTime":202.89,"endTime":207.06,"body":"we're back in the snow storm. So"},{"speaker":"Johan Vesters","startTime":202.89,"endTime":207.06,"body":"we'll see how long it's gonna"},{"speaker":"Johan Vesters","startTime":207.06,"endTime":212.52,"body":"last. But definitely feel good"},{"speaker":"Johan Vesters","startTime":207.06,"endTime":212.52,"body":"about the ski season being being"},{"speaker":"Johan Vesters","startTime":212.52,"endTime":217.26,"body":"back on now. You know? So,"},{"speaker":"Johan Vesters","startTime":212.52,"endTime":217.26,"body":"couple questions for today. Want"},{"speaker":"Johan Vesters","startTime":217.26,"endTime":218.97,"body":"to kick off? Kristine?"},{"speaker":"Kristine Andali","startTime":221.67,"endTime":226.89,"body":"Yeah, so"},{"speaker":"Kristine Andali","startTime":221.67,"endTime":226.89,"body":"question from Andy. I would love"},{"speaker":"Kristine Andali","startTime":226.89,"endTime":230.46,"body":"to hear your thoughts on"},{"speaker":"Kristine Andali","startTime":226.89,"endTime":230.46,"body":"nutrition slash meal prep, and"},{"speaker":"Kristine Andali","startTime":230.46,"endTime":233.46,"body":"work our structure for people"},{"speaker":"Kristine Andali","startTime":230.46,"endTime":233.46,"body":"who typically who work and"},{"speaker":"Kristine Andali","startTime":233.49,"endTime":236.88,"body":"typical nine to five, I am"},{"speaker":"Kristine Andali","startTime":233.49,"endTime":236.88,"body":"single and live alone and have"},{"speaker":"Kristine Andali","startTime":236.88,"endTime":240.18,"body":"recently been through some"},{"speaker":"Kristine Andali","startTime":236.88,"endTime":240.18,"body":"mental health struggles. I am"},{"speaker":"Kristine Andali","startTime":240.18,"endTime":242.07,"body":"thankfully starting to feel"},{"speaker":"Kristine Andali","startTime":240.18,"endTime":242.07,"body":"better and getting back to"},{"speaker":"Kristine Andali","startTime":242.07,"endTime":245.28,"body":"things I love but finding a"},{"speaker":"Kristine Andali","startTime":242.07,"endTime":245.28,"body":"balance of meal prep and timing"},{"speaker":"Kristine Andali","startTime":245.28,"endTime":249.48,"body":"of workout is proving to be"},{"speaker":"Kristine Andali","startTime":245.28,"endTime":249.48,"body":"tricky. I'd love to hear any"},{"speaker":"Kristine Andali","startTime":249.48,"endTime":254.67,"body":"thoughts or guidance you guys"},{"speaker":"Kristine Andali","startTime":249.48,"endTime":254.67,"body":"have for how best to approach"},{"speaker":"Kristine Andali","startTime":255.12,"endTime":258.66,"body":"finding that balance both"},{"speaker":"Kristine Andali","startTime":255.12,"endTime":258.66,"body":"nutrition and activity"},{"speaker":"Kristine Andali","startTime":258.66,"endTime":263.55,"body":"contributes so much to mental"},{"speaker":"Kristine Andali","startTime":258.66,"endTime":263.55,"body":"health but but it can feel a bit"},{"speaker":"Kristine Andali","startTime":263.55,"endTime":266.52,"body":"daunting, especially if you're"},{"speaker":"Kristine Andali","startTime":263.55,"endTime":266.52,"body":"currently struggling with mental"},{"speaker":"Kristine Andali","startTime":266.52,"endTime":275.91,"body":"health. For sure that this"},{"speaker":"Kristine Andali","startTime":266.52,"endTime":275.91,"body":"definitely can be tough. So"},{"speaker":"Kristine Andali","startTime":276.27,"endTime":282.33,"body":"something that I like to do with"},{"speaker":"Kristine Andali","startTime":276.27,"endTime":282.33,"body":"clients is have them like look"},{"speaker":"Kristine Andali","startTime":282.33,"endTime":285.21,"body":"at their schedule right now."},{"speaker":"Kristine Andali","startTime":282.33,"endTime":285.21,"body":"Okay, and they like literally"},{"speaker":"Kristine Andali","startTime":285.21,"endTime":288.93,"body":"write their schedule down on a"},{"speaker":"Kristine Andali","startTime":285.21,"endTime":288.93,"body":"piece of paper of what they're"},{"speaker":"Kristine Andali","startTime":288.93,"endTime":295.23,"body":"doing. So this is kind of like"},{"speaker":"Kristine Andali","startTime":288.93,"endTime":295.23,"body":"real self verse ideal self but"},{"speaker":"Kristine Andali","startTime":295.23,"endTime":300.09,"body":"it's almost like scheduling"},{"speaker":"Kristine Andali","startTime":295.23,"endTime":300.09,"body":"wise. So they have the their"},{"speaker":"Kristine Andali","startTime":300.09,"endTime":303.87,"body":"schedule written out, right? You"},{"speaker":"Kristine Andali","startTime":300.09,"endTime":303.87,"body":"know what it looks like right"},{"speaker":"Kristine Andali","startTime":303.87,"endTime":308.28,"body":"now. And then they basically"},{"speaker":"Kristine Andali","startTime":303.87,"endTime":308.28,"body":"make another version of that"},{"speaker":"Kristine Andali","startTime":308.28,"endTime":312.21,"body":"schedule, which is like an ideal"},{"speaker":"Kristine Andali","startTime":308.28,"endTime":312.21,"body":"schedule that you could see"},{"speaker":"Kristine Andali","startTime":312.21,"endTime":318.42,"body":"yourself doing. But it has to"},{"speaker":"Kristine Andali","startTime":312.21,"endTime":318.42,"body":"make sense where you're not,"},{"speaker":"Kristine Andali","startTime":319.98,"endTime":323.04,"body":"like overdoing it right? So"},{"speaker":"Kristine Andali","startTime":319.98,"endTime":323.04,"body":"again, with the mental health"},{"speaker":"Kristine Andali","startTime":323.04,"endTime":327.27,"body":"stuff, it can, it can be a"},{"speaker":"Kristine Andali","startTime":323.04,"endTime":327.27,"body":"struggle, right? So how can we"},{"speaker":"Kristine Andali","startTime":327.81,"endTime":331.53,"body":"kind of plug and play here,"},{"speaker":"Kristine Andali","startTime":327.81,"endTime":331.53,"body":"where it's doable for you, but"},{"speaker":"Kristine Andali","startTime":331.53,"endTime":336.48,"body":"it's not overwhelming. And it's"},{"speaker":"Kristine Andali","startTime":331.53,"endTime":336.48,"body":"good to get a visual down on"},{"speaker":"Kristine Andali","startTime":336.48,"endTime":340.02,"body":"like paper, or you could do it"},{"speaker":"Kristine Andali","startTime":336.48,"endTime":340.02,"body":"on like your calendar, on your"},{"speaker":"Kristine Andali","startTime":340.02,"endTime":345.96,"body":"phone, or whatever. But I really"},{"speaker":"Kristine Andali","startTime":340.02,"endTime":345.96,"body":"think that's a good start. Just"},{"speaker":"Kristine Andali","startTime":345.96,"endTime":350.94,"body":"like where you have some time,"},{"speaker":"Kristine Andali","startTime":345.96,"endTime":350.94,"body":"in allowing yourself a little"},{"speaker":"Kristine Andali","startTime":350.94,"endTime":353.7,"body":"bit of flexibility there. So"},{"speaker":"Kristine Andali","startTime":350.94,"endTime":353.7,"body":"like, not just saying, Alright,"},{"speaker":"Kristine Andali","startTime":353.73,"endTime":358.56,"body":"I'm going to do meal prep on"},{"speaker":"Kristine Andali","startTime":353.73,"endTime":358.56,"body":"Sunday, at five o'clock, maybe"},{"speaker":"Kristine Andali","startTime":358.56,"endTime":362.4,"body":"we have some flexibility there,"},{"speaker":"Kristine Andali","startTime":358.56,"endTime":362.4,"body":"okay, Sunday at five o'clock, if"},{"speaker":"Kristine Andali","startTime":362.4,"endTime":367.08,"body":"that doesn't go, you know, we"},{"speaker":"Kristine Andali","startTime":362.4,"endTime":367.08,"body":"have a plan B type situation,"},{"speaker":"Kristine Andali","startTime":368.34,"endTime":372.81,"body":"and then see how that goes. So"},{"speaker":"Kristine Andali","startTime":368.34,"endTime":372.81,"body":"put it into play. And then if"},{"speaker":"Kristine Andali","startTime":372.81,"endTime":375.78,"body":"you need to adjust, adjust from"},{"speaker":"Kristine Andali","startTime":372.81,"endTime":375.78,"body":"there. So there, there might be"},{"speaker":"Kristine Andali","startTime":375.78,"endTime":379.17,"body":"a little bit of trial and error"},{"speaker":"Kristine Andali","startTime":375.78,"endTime":379.17,"body":"in there. But you're basically"},{"speaker":"Kristine Andali","startTime":379.83,"endTime":384.42,"body":"creating some structure, but"},{"speaker":"Kristine Andali","startTime":379.83,"endTime":384.42,"body":"also allowing yourself"},{"speaker":"Kristine Andali","startTime":384.42,"endTime":392.55,"body":"flexibility in that structure in"},{"speaker":"Kristine Andali","startTime":384.42,"endTime":392.55,"body":"that in that structure to do to"},{"speaker":"Kristine Andali","startTime":392.55,"endTime":395.46,"body":"essentially deal with the amount"},{"speaker":"Kristine Andali","startTime":392.55,"endTime":395.46,"body":"of health stuff if that's"},{"speaker":"Kristine Andali","startTime":395.46,"endTime":399.42,"body":"popping up. So that's something"},{"speaker":"Kristine Andali","startTime":395.46,"endTime":399.42,"body":"that I like, I like to do just"},{"speaker":"Kristine Andali","startTime":399.51,"endTime":405.72,"body":"structure with flexibility in"},{"speaker":"Kristine Andali","startTime":399.51,"endTime":405.72,"body":"there. We also talked a little"},{"speaker":"Kristine Andali","startTime":405.72,"endTime":411.57,"body":"bit about this, a couple"},{"speaker":"Kristine Andali","startTime":405.72,"endTime":411.57,"body":"podcasts ago, we had a question"},{"speaker":"Kristine Andali","startTime":411.57,"endTime":417.54,"body":"about someone who had just had a"},{"speaker":"Kristine Andali","startTime":411.57,"endTime":417.54,"body":"baby, right? And how things are"},{"speaker":"Kristine Andali","startTime":417.54,"endTime":420.51,"body":"probably going to look a lot"},{"speaker":"Kristine Andali","startTime":417.54,"endTime":420.51,"body":"different there than that"},{"speaker":"Kristine Andali","startTime":420.51,"endTime":425.34,"body":"they're oh my gosh, going to"},{"speaker":"Kristine Andali","startTime":420.51,"endTime":425.34,"body":"look a lot different than"},{"speaker":"Kristine Andali","startTime":425.37,"endTime":428.13,"body":"compared to what it looked like"},{"speaker":"Kristine Andali","startTime":425.37,"endTime":428.13,"body":"when they didn't have a baby,"},{"speaker":"Kristine Andali","startTime":428.13,"endTime":433.74,"body":"right? And so expectations and"},{"speaker":"Kristine Andali","startTime":428.13,"endTime":433.74,"body":"what does that really look like"},{"speaker":"Kristine Andali","startTime":434.34,"endTime":438.09,"body":"for you when going through, you"},{"speaker":"Kristine Andali","startTime":434.34,"endTime":438.09,"body":"know, something like this."},{"speaker":"Kristine Andali","startTime":439.14,"endTime":443.85,"body":"Because maybe it really isn't"},{"speaker":"Kristine Andali","startTime":439.14,"endTime":443.85,"body":"realistic to be meal prepping"},{"speaker":"Kristine Andali","startTime":444.09,"endTime":447.6,"body":"two or three times a week or"},{"speaker":"Kristine Andali","startTime":444.09,"endTime":447.6,"body":"once a week and spending hours"},{"speaker":"Kristine Andali","startTime":447.6,"endTime":450.69,"body":"on it. Maybe it's alright, we're"},{"speaker":"Kristine Andali","startTime":447.6,"endTime":450.69,"body":"cutting that time down a little"},{"speaker":"Kristine Andali","startTime":450.69,"endTime":453.84,"body":"bit. We're only you know,"},{"speaker":"Kristine Andali","startTime":450.69,"endTime":453.84,"body":"prepping protein and you're"},{"speaker":"Kristine Andali","startTime":453.84,"endTime":455.55,"body":"meeting yourself in the middle"},{"speaker":"Kristine Andali","startTime":453.84,"endTime":455.55,"body":"there."},{"speaker":"Johan Vesters","startTime":458.31,"endTime":460.56,"body":"Yeah, it's, it's"},{"speaker":"Johan Vesters","startTime":458.31,"endTime":460.56,"body":"going back to that all or"},{"speaker":"Johan Vesters","startTime":460.56,"endTime":465.0,"body":"nothing to feel like, we're"},{"speaker":"Johan Vesters","startTime":460.56,"endTime":465.0,"body":"still kind of wired to think"},{"speaker":"Johan Vesters","startTime":465.72,"endTime":470.49,"body":"we're either doing everything"},{"speaker":"Johan Vesters","startTime":465.72,"endTime":470.49,"body":"right. Or, I can't do anything,"},{"speaker":"Johan Vesters","startTime":470.52,"endTime":473.79,"body":"you know. And especially if"},{"speaker":"Johan Vesters","startTime":470.52,"endTime":473.79,"body":"we're dealing with stress or"},{"speaker":"Johan Vesters","startTime":473.79,"endTime":477.27,"body":"mental issues, those kinds of"},{"speaker":"Johan Vesters","startTime":473.79,"endTime":477.27,"body":"things like, same kind of thing,"},{"speaker":"Johan Vesters","startTime":477.27,"endTime":481.32,"body":"like you said already, like, it"},{"speaker":"Johan Vesters","startTime":477.27,"endTime":481.32,"body":"is a process that you have to go"},{"speaker":"Johan Vesters","startTime":481.32,"endTime":485.19,"body":"through and you have to kind of"},{"speaker":"Johan Vesters","startTime":481.32,"endTime":485.19,"body":"figure out and that flexibility"},{"speaker":"Johan Vesters","startTime":485.76,"endTime":490.29,"body":"and structure like you need to"},{"speaker":"Johan Vesters","startTime":485.76,"endTime":490.29,"body":"find that. And maybe try not to"},{"speaker":"Johan Vesters","startTime":491.61,"endTime":494.49,"body":"not to expect too much of"},{"speaker":"Johan Vesters","startTime":491.61,"endTime":494.49,"body":"yourself right off the bat, at"},{"speaker":"Johan Vesters","startTime":494.49,"endTime":502.35,"body":"least you know. Because I do see"},{"speaker":"Johan Vesters","startTime":494.49,"endTime":502.35,"body":"people with that. Good."},{"speaker":"Kristine Andali","startTime":503.07,"endTime":507.09,"body":"Yeah, you know,"},{"speaker":"Kristine Andali","startTime":503.07,"endTime":507.09,"body":"what I had talked about in that"},{"speaker":"Kristine Andali","startTime":507.09,"endTime":512.04,"body":"last podcast is like, you know,"},{"speaker":"Kristine Andali","startTime":507.09,"endTime":512.04,"body":"say with meals right? Maybe you"},{"speaker":"Kristine Andali","startTime":512.04,"endTime":516.54,"body":"get some pre made meals that are"},{"speaker":"Kristine Andali","startTime":512.04,"endTime":516.54,"body":"still on the like healthier side"},{"speaker":"Kristine Andali","startTime":516.54,"endTime":519.54,"body":"that are easier for you like,"},{"speaker":"Kristine Andali","startTime":516.54,"endTime":519.54,"body":"what is it that grocery store"},{"speaker":"Kristine Andali","startTime":519.54,"endTime":524.85,"body":"like here are like Trader Joe's"},{"speaker":"Kristine Andali","startTime":519.54,"endTime":524.85,"body":"or those type of places have"},{"speaker":"Kristine Andali","startTime":524.85,"endTime":527.82,"body":"these pre made foods like they"},{"speaker":"Kristine Andali","startTime":524.85,"endTime":527.82,"body":"have pre made chicken or like"},{"speaker":"Kristine Andali","startTime":527.82,"endTime":531.87,"body":"rotisserie chicken, they've got,"},{"speaker":"Kristine Andali","startTime":527.82,"endTime":531.87,"body":"you know, some good vegetable"},{"speaker":"Kristine Andali","startTime":531.87,"endTime":536.07,"body":"dishes or you go with like"},{"speaker":"Kristine Andali","startTime":531.87,"endTime":536.07,"body":"frozen. You know, just to make"},{"speaker":"Kristine Andali","startTime":536.07,"endTime":539.19,"body":"things easier on on you for"},{"speaker":"Kristine Andali","startTime":536.07,"endTime":539.19,"body":"right now, you know, when you're"},{"speaker":"Kristine Andali","startTime":539.19,"endTime":543.84,"body":"going through something like"},{"speaker":"Kristine Andali","startTime":539.19,"endTime":543.84,"body":"this. And again, it's not that"},{"speaker":"Kristine Andali","startTime":543.84,"endTime":546.36,"body":"all or nothing or meeting"},{"speaker":"Kristine Andali","startTime":543.84,"endTime":546.36,"body":"yourself in the middle there and"},{"speaker":"Kristine Andali","startTime":546.36,"endTime":549.21,"body":"you're making it easy on"},{"speaker":"Kristine Andali","startTime":546.36,"endTime":549.21,"body":"yourself doesn't mean that"},{"speaker":"Kristine Andali","startTime":549.21,"endTime":553.23,"body":"that's you're off track by doing"},{"speaker":"Kristine Andali","startTime":549.21,"endTime":553.23,"body":"that, right? Or like with"},{"speaker":"Kristine Andali","startTime":553.23,"endTime":558.6,"body":"training or our, you know,"},{"speaker":"Kristine Andali","startTime":553.23,"endTime":558.6,"body":"workouts. Again, I just had this"},{"speaker":"Kristine Andali","startTime":558.6,"endTime":564.03,"body":"conversation with a client. You"},{"speaker":"Kristine Andali","startTime":558.6,"endTime":564.03,"body":"know, maybe that day, it's like,"},{"speaker":"Kristine Andali","startTime":564.03,"endTime":569.85,"body":"Okay, today I'm mentally"},{"speaker":"Kristine Andali","startTime":564.03,"endTime":569.85,"body":"struggling. But I want to work"},{"speaker":"Kristine Andali","startTime":569.85,"endTime":572.61,"body":"out but I don't have the"},{"speaker":"Kristine Andali","startTime":569.85,"endTime":572.61,"body":"capacity to work out for like 60"},{"speaker":"Kristine Andali","startTime":572.61,"endTime":576.06,"body":"minutes, okay, maybe we just do"},{"speaker":"Kristine Andali","startTime":572.61,"endTime":576.06,"body":"like Part A and Part B. And we"},{"speaker":"Kristine Andali","startTime":576.06,"endTime":580.26,"body":"call it a day or so okay, like"},{"speaker":"Kristine Andali","startTime":576.06,"endTime":580.26,"body":"I'm struggling a lot right now."},{"speaker":"Kristine Andali","startTime":582.33,"endTime":586.35,"body":"Could I go for a walk? Right"},{"speaker":"Kristine Andali","startTime":582.33,"endTime":586.35,"body":"instead of just staying inside"},{"speaker":"Kristine Andali","startTime":586.35,"endTime":590.1,"body":"because we know that's going to"},{"speaker":"Kristine Andali","startTime":586.35,"endTime":590.1,"body":"help mental health, right? It's"},{"speaker":"Kristine Andali","startTime":590.64,"endTime":594.54,"body":"very, very helpful in that"},{"speaker":"Kristine Andali","startTime":590.64,"endTime":594.54,"body":"regard. So maybe it isn't always"},{"speaker":"Kristine Andali","startTime":594.54,"endTime":598.14,"body":"okay, I need to train this 60"},{"speaker":"Kristine Andali","startTime":594.54,"endTime":598.14,"body":"minutes and it needs to be like"},{"speaker":"Kristine Andali","startTime":598.38,"endTime":601.89,"body":"four or five days a week. Maybe"},{"speaker":"Kristine Andali","startTime":598.38,"endTime":601.89,"body":"it's okay, like, I'm going to"},{"speaker":"Kristine Andali","startTime":601.89,"endTime":606.12,"body":"again have some flexibility"},{"speaker":"Kristine Andali","startTime":601.89,"endTime":606.12,"body":"within that. Maybe it's just a"},{"speaker":"Kristine Andali","startTime":606.12,"endTime":609.36,"body":"walk one day, it's it's getting"},{"speaker":"Kristine Andali","startTime":606.12,"endTime":609.36,"body":"out in nature. Or maybe it's"},{"speaker":"Kristine Andali","startTime":609.36,"endTime":613.02,"body":"just doing part A and B, and"},{"speaker":"Kristine Andali","startTime":609.36,"endTime":613.02,"body":"maybe it's doing 20 to 30"},{"speaker":"Kristine Andali","startTime":613.02,"endTime":617.52,"body":"minutes instead of 60. So you're"},{"speaker":"Kristine Andali","startTime":613.02,"endTime":617.52,"body":"meeting yourself in the middle"},{"speaker":"Kristine Andali","startTime":617.52,"endTime":617.91,"body":"there."},{"speaker":"Johan Vesters","startTime":618.84,"endTime":621.99,"body":"Yeah. And what I"},{"speaker":"Johan Vesters","startTime":618.84,"endTime":621.99,"body":"like to do as well, is just"},{"speaker":"Johan Vesters","startTime":622.32,"endTime":626.82,"body":"trying to remove stressors and"},{"speaker":"Johan Vesters","startTime":622.32,"endTime":626.82,"body":"things that take time and"},{"speaker":"Johan Vesters","startTime":626.82,"endTime":631.44,"body":"energy, which goes back to"},{"speaker":"Johan Vesters","startTime":626.82,"endTime":631.44,"body":"planning, right. So if you have"},{"speaker":"Johan Vesters","startTime":631.44,"endTime":635.13,"body":"some stuff that you can plan"},{"speaker":"Johan Vesters","startTime":631.44,"endTime":635.13,"body":"ahead, personally, for me, and"},{"speaker":"Johan Vesters","startTime":635.13,"endTime":637.68,"body":"it's not for everyone, but"},{"speaker":"Johan Vesters","startTime":635.13,"endTime":637.68,"body":"personally, I like to just have"},{"speaker":"Johan Vesters","startTime":637.68,"endTime":640.77,"body":"everything pre logged in my day,"},{"speaker":"Johan Vesters","startTime":637.68,"endTime":640.77,"body":"if I know I have a busy day"},{"speaker":"Johan Vesters","startTime":640.77,"endTime":644.97,"body":"coming up. So in that day, when"},{"speaker":"Johan Vesters","startTime":640.77,"endTime":644.97,"body":"I know, little extra stress, I'm"},{"speaker":"Johan Vesters","startTime":644.97,"endTime":649.89,"body":"very busy. I kind of don't want"},{"speaker":"Johan Vesters","startTime":644.97,"endTime":649.89,"body":"to spend like mental energy and"},{"speaker":"Johan Vesters","startTime":649.89,"endTime":653.58,"body":"time and stuff like there, you"},{"speaker":"Johan Vesters","startTime":649.89,"endTime":653.58,"body":"know? And of course, you don't"},{"speaker":"Johan Vesters","startTime":653.58,"endTime":658.23,"body":"have to do it that way. But"},{"speaker":"Johan Vesters","startTime":653.58,"endTime":658.23,"body":"like, try to beforehand, just"},{"speaker":"Johan Vesters","startTime":658.23,"endTime":663.03,"body":"kind of know, how can I save"},{"speaker":"Johan Vesters","startTime":658.23,"endTime":663.03,"body":"time? What can help me save"},{"speaker":"Johan Vesters","startTime":663.03,"endTime":666.69,"body":"some, maybe some mental energy"},{"speaker":"Johan Vesters","startTime":663.03,"endTime":666.69,"body":"somewhere? How can I make it as"},{"speaker":"Johan Vesters","startTime":666.72,"endTime":671.88,"body":"easy as possible for myself to"},{"speaker":"Johan Vesters","startTime":666.72,"endTime":671.88,"body":"follow? You know? Quick example,"},{"speaker":"Johan Vesters","startTime":671.88,"endTime":674.82,"body":"if you're like, Hey, I'm usually"},{"speaker":"Johan Vesters","startTime":671.88,"endTime":674.82,"body":"super rushed in the morning."},{"speaker":"Johan Vesters","startTime":676.62,"endTime":679.65,"body":"Make breakfast in the evening,"},{"speaker":"Johan Vesters","startTime":676.62,"endTime":679.65,"body":"you know, those little things?"},{"speaker":"Johan Vesters","startTime":680.4,"endTime":682.53,"body":"And if you find those little"},{"speaker":"Johan Vesters","startTime":680.4,"endTime":682.53,"body":"tips and tricks there, you know,"},{"speaker":"Johan Vesters","startTime":682.53,"endTime":686.07,"body":"like, I do think that can help."},{"speaker":"Johan Vesters","startTime":682.53,"endTime":686.07,"body":"But trying to think, hey, what"},{"speaker":"Johan Vesters","startTime":686.07,"endTime":690.75,"body":"can I do now? To make it easier"},{"speaker":"Johan Vesters","startTime":686.07,"endTime":690.75,"body":"for myself? Maybe tomorrow or"},{"speaker":"Johan Vesters","startTime":691.23,"endTime":691.89,"body":"later in the week?"},{"speaker":"Kristine Andali","startTime":694.5,"endTime":698.25,"body":"Yeah, all"},{"speaker":"Kristine Andali","startTime":694.5,"endTime":698.25,"body":"right. Or say someone is say"},{"speaker":"Kristine Andali","startTime":698.25,"endTime":703.95,"body":"someone is tracking macros,"},{"speaker":"Kristine Andali","startTime":698.25,"endTime":703.95,"body":"okay? You can even simplify it"},{"speaker":"Kristine Andali","startTime":703.98,"endTime":708.9,"body":"there too, as well. So maybe"},{"speaker":"Kristine Andali","startTime":703.98,"endTime":708.9,"body":"instead of focusing on like all"},{"speaker":"Kristine Andali","startTime":708.9,"endTime":712.77,"body":"the numbers, you just focus on"},{"speaker":"Kristine Andali","startTime":708.9,"endTime":712.77,"body":"protein and vegetables, right?"},{"speaker":"Kristine Andali","startTime":712.8,"endTime":717.09,"body":"Or maybe not even or maybe if"},{"speaker":"Kristine Andali","startTime":712.8,"endTime":717.09,"body":"it's overwhelming you that week,"},{"speaker":"Kristine Andali","startTime":717.09,"endTime":719.88,"body":"and you're dealing with a lot,"},{"speaker":"Kristine Andali","startTime":717.09,"endTime":719.88,"body":"okay, maybe we just focus on"},{"speaker":"Kristine Andali","startTime":719.88,"endTime":724.77,"body":"like, four servings of protein a"},{"speaker":"Kristine Andali","startTime":719.88,"endTime":724.77,"body":"day and one serving or two"},{"speaker":"Kristine Andali","startTime":724.77,"endTime":728.46,"body":"servings of vegetables a day."},{"speaker":"Kristine Andali","startTime":724.77,"endTime":728.46,"body":"Like really, you can really dial"},{"speaker":"Kristine Andali","startTime":728.46,"endTime":732.21,"body":"it back without completely being"},{"speaker":"Kristine Andali","startTime":728.46,"endTime":732.21,"body":"off."},{"speaker":"Johan Vesters","startTime":735.72,"endTime":738.0,"body":"Which is also why"},{"speaker":"Johan Vesters","startTime":735.72,"endTime":738.0,"body":"I like with clients, like"},{"speaker":"Johan Vesters","startTime":738.33,"endTime":741.03,"body":"planning times where we don't"},{"speaker":"Johan Vesters","startTime":738.33,"endTime":741.03,"body":"track just so they get that"},{"speaker":"Johan Vesters","startTime":741.03,"endTime":744.72,"body":"practice to, because hey, I want"},{"speaker":"Johan Vesters","startTime":741.03,"endTime":744.72,"body":"you to track I want you to get"},{"speaker":"Johan Vesters","startTime":744.72,"endTime":747.42,"body":"the results that way. But I also"},{"speaker":"Johan Vesters","startTime":744.72,"endTime":747.42,"body":"want you to learn how to do"},{"speaker":"Johan Vesters","startTime":747.42,"endTime":750.63,"body":"without also want you to kind of"},{"speaker":"Johan Vesters","startTime":747.42,"endTime":750.63,"body":"see, hey, I can actually do"},{"speaker":"Johan Vesters","startTime":750.63,"endTime":754.92,"body":"without tracking. Let me just go"},{"speaker":"Johan Vesters","startTime":750.63,"endTime":754.92,"body":"with a paid method, or just"},{"speaker":"Johan Vesters","startTime":754.92,"endTime":757.65,"body":"focus on food quality, or just"},{"speaker":"Johan Vesters","startTime":754.92,"endTime":757.65,"body":"by water and steps, those kind"},{"speaker":"Johan Vesters","startTime":757.65,"endTime":762.9,"body":"of things. So again, making it"},{"speaker":"Johan Vesters","startTime":757.65,"endTime":762.9,"body":"just easy in the moment. And"},{"speaker":"Johan Vesters","startTime":763.02,"endTime":765.78,"body":"yeah, I think that also comes"},{"speaker":"Johan Vesters","startTime":763.02,"endTime":765.78,"body":"with, you know, with the"},{"speaker":"Johan Vesters","startTime":765.78,"endTime":772.11,"body":"awareness of hey, knowing what"},{"speaker":"Johan Vesters","startTime":765.78,"endTime":772.11,"body":"you can stick to, and knowing"},{"speaker":"Johan Vesters","startTime":772.14,"endTime":775.95,"body":"like what's doable for yourself,"},{"speaker":"Johan Vesters","startTime":772.14,"endTime":775.95,"body":"but also what's not doable?"},{"speaker":"Johan Vesters","startTime":776.55,"endTime":780.42,"body":"Because, hey, if we are working"},{"speaker":"Johan Vesters","startTime":776.55,"endTime":780.42,"body":"through mental health issues,"},{"speaker":"Johan Vesters","startTime":780.42,"endTime":782.82,"body":"and you know, we're struggling"},{"speaker":"Johan Vesters","startTime":780.42,"endTime":782.82,"body":"to find balance, those kinds of"},{"speaker":"Johan Vesters","startTime":782.82,"endTime":788.1,"body":"things. We're busy, etcetera."},{"speaker":"Johan Vesters","startTime":782.82,"endTime":788.1,"body":"Okay, cool. Well, maybe we"},{"speaker":"Johan Vesters","startTime":788.1,"endTime":791.4,"body":"shouldn't be doing an aggressive"},{"speaker":"Johan Vesters","startTime":788.1,"endTime":791.4,"body":"cut, for example, or chase"},{"speaker":"Johan Vesters","startTime":791.4,"endTime":794.07,"body":"performance or have like a very"},{"speaker":"Johan Vesters","startTime":791.4,"endTime":794.07,"body":"specific goal, you know, like,"},{"speaker":"Johan Vesters","startTime":794.07,"endTime":797.61,"body":"let's be a little bit more"},{"speaker":"Johan Vesters","startTime":794.07,"endTime":797.61,"body":"flexible. And I really chase"},{"speaker":"Johan Vesters","startTime":797.61,"endTime":801.09,"body":"your goal during a time where"},{"speaker":"Johan Vesters","startTime":797.61,"endTime":801.09,"body":"you feel more ready for it."},{"speaker":"Johan Vesters","startTime":802.62,"endTime":806.07,"body":"Yeah, again, going back to"},{"speaker":"Johan Vesters","startTime":802.62,"endTime":806.07,"body":"planning once again, I feel like"},{"speaker":"Johan Vesters","startTime":806.07,"endTime":807.96,"body":"everything just comes down to"},{"speaker":"Johan Vesters","startTime":806.07,"endTime":807.96,"body":"just being a grown up and"},{"speaker":"Johan Vesters","startTime":807.96,"endTime":813.15,"body":"planning ahead with a lot of"},{"speaker":"Johan Vesters","startTime":807.96,"endTime":813.15,"body":"things. And sticking to our"},{"speaker":"Johan Vesters","startTime":813.15,"endTime":818.67,"body":"schedule, too, but okay. All"},{"speaker":"Johan Vesters","startTime":813.15,"endTime":818.67,"body":"right. This question from David,"},{"speaker":"Johan Vesters","startTime":818.88,"endTime":823.35,"body":"we actually had a chat a couple"},{"speaker":"Johan Vesters","startTime":818.88,"endTime":823.35,"body":"days ago. So I currently count"},{"speaker":"Johan Vesters","startTime":823.35,"endTime":828.03,"body":"calories on my fitness Bell, and"},{"speaker":"Johan Vesters","startTime":823.35,"endTime":828.03,"body":"I'm set at 2500 calories per"},{"speaker":"Johan Vesters","startTime":828.03,"endTime":833.28,"body":"day, I weighed 200 pounds, and I"},{"speaker":"Johan Vesters","startTime":828.03,"endTime":833.28,"body":"am 510. I would like to stay"},{"speaker":"Johan Vesters","startTime":833.28,"endTime":838.62,"body":"this way, but lean out. If I"},{"speaker":"Johan Vesters","startTime":833.28,"endTime":838.62,"body":"work out and I use up 500"},{"speaker":"Johan Vesters","startTime":838.62,"endTime":841.98,"body":"calories during a workout, how"},{"speaker":"Johan Vesters","startTime":838.62,"endTime":841.98,"body":"do I factor that in when eating"},{"speaker":"Johan Vesters","startTime":841.98,"endTime":845.76,"body":"throughout the day? I hope this"},{"speaker":"Johan Vesters","startTime":841.98,"endTime":845.76,"body":"makes sense. I have asked others"},{"speaker":"Johan Vesters","startTime":846.12,"endTime":849.84,"body":"I get completely different"},{"speaker":"Johan Vesters","startTime":846.12,"endTime":849.84,"body":"responses. So my question will"},{"speaker":"Johan Vesters","startTime":849.84,"endTime":853.29,"body":"be measuring calorie intake for"},{"speaker":"Johan Vesters","startTime":849.84,"endTime":853.29,"body":"the work that I do throughout"},{"speaker":"Johan Vesters","startTime":853.29,"endTime":856.44,"body":"the day. Yeah, a lot of things"},{"speaker":"Johan Vesters","startTime":853.29,"endTime":856.44,"body":"to unpack here. I like this"},{"speaker":"Johan Vesters","startTime":856.44,"endTime":863.52,"body":"question. Okay, cool. So first"},{"speaker":"Johan Vesters","startTime":856.44,"endTime":863.52,"body":"of all, my fitness pal 2500"},{"speaker":"Johan Vesters","startTime":863.52,"endTime":869.19,"body":"calories per day. You are"},{"speaker":"Johan Vesters","startTime":863.52,"endTime":869.19,"body":"currently 510 200 pounds. You"},{"speaker":"Johan Vesters","startTime":869.19,"endTime":874.86,"body":"want to lean out, but you also"},{"speaker":"Johan Vesters","startTime":869.19,"endTime":874.86,"body":"want to stay this way equals. So"},{"speaker":"Johan Vesters","startTime":876.39,"endTime":879.0,"body":"just a number and this is"},{"speaker":"Johan Vesters","startTime":876.39,"endTime":879.0,"body":"because I did talk to him like"},{"speaker":"Johan Vesters","startTime":879.18,"endTime":885.72,"body":"just a number of 2500. He was"},{"speaker":"Johan Vesters","startTime":879.18,"endTime":885.72,"body":"told just hit that. No other"},{"speaker":"Johan Vesters","startTime":885.72,"endTime":890.37,"body":"context. Nothing about food"},{"speaker":"Johan Vesters","startTime":885.72,"endTime":890.37,"body":"quality, nothing about macros,"},{"speaker":"Johan Vesters","startTime":890.64,"endTime":893.34,"body":"no adjustments, whatever. Like"},{"speaker":"Johan Vesters","startTime":890.64,"endTime":893.34,"body":"that was just the thing to do."},{"speaker":"Johan Vesters","startTime":893.34,"endTime":897.15,"body":"So that's that's already an"},{"speaker":"Johan Vesters","startTime":893.34,"endTime":897.15,"body":"issue. Because there are people"},{"speaker":"Johan Vesters","startTime":897.15,"endTime":900.6,"body":"who recommend this stuff and"},{"speaker":"Johan Vesters","startTime":897.15,"endTime":900.6,"body":"just saying hey, Jesse 2500"},{"speaker":"Johan Vesters","startTime":900.6,"endTime":905.16,"body":"calories per day. That's not"},{"speaker":"Johan Vesters","startTime":900.6,"endTime":905.16,"body":"helpful. Yeah, first of all,"},{"speaker":"Johan Vesters","startTime":906.33,"endTime":909.0,"body":"definitely want to dial in"},{"speaker":"Johan Vesters","startTime":906.33,"endTime":909.0,"body":"protein as well. So those two"},{"speaker":"Johan Vesters","startTime":909.0,"endTime":912.09,"body":"for sure even get into macros,"},{"speaker":"Johan Vesters","startTime":909.0,"endTime":912.09,"body":"because I know he does train as"},{"speaker":"Johan Vesters","startTime":912.09,"endTime":916.32,"body":"well. But okay, please note that"},{"speaker":"Johan Vesters","startTime":912.09,"endTime":916.32,"body":"your your macros or your your"},{"speaker":"Johan Vesters","startTime":916.32,"endTime":920.85,"body":"calories are never a like what,"},{"speaker":"Johan Vesters","startTime":916.32,"endTime":920.85,"body":"like I said number goes up and"},{"speaker":"Johan Vesters","startTime":920.85,"endTime":926.76,"body":"down. Okay, so you mentioned, I"},{"speaker":"Johan Vesters","startTime":920.85,"endTime":926.76,"body":"do want to lean out, but then I"},{"speaker":"Johan Vesters","startTime":926.76,"endTime":930.21,"body":"also kind of want to stay this"},{"speaker":"Johan Vesters","startTime":926.76,"endTime":930.21,"body":"way, we were just talking about"},{"speaker":"Johan Vesters","startTime":930.21,"endTime":935.25,"body":"this off air, which I do think"},{"speaker":"Johan Vesters","startTime":930.21,"endTime":935.25,"body":"you know, could be a dude thing."},{"speaker":"Johan Vesters","startTime":936.21,"endTime":940.11,"body":"Because I've seen this a couple"},{"speaker":"Johan Vesters","startTime":936.21,"endTime":940.11,"body":"times, where sometimes we don't"},{"speaker":"Johan Vesters","startTime":940.11,"endTime":943.29,"body":"want to get under the 200 pound"},{"speaker":"Johan Vesters","startTime":940.11,"endTime":943.29,"body":"mark, you know, it's like this"},{"speaker":"Johan Vesters","startTime":943.32,"endTime":948.75,"body":"is mental thing to that. But"},{"speaker":"Johan Vesters","startTime":943.32,"endTime":948.75,"body":"okay. If we want to lean out,"},{"speaker":"Johan Vesters","startTime":948.75,"endTime":952.77,"body":"and you actually want to see"},{"speaker":"Johan Vesters","startTime":948.75,"endTime":952.77,"body":"results and progress fast"},{"speaker":"Johan Vesters","startTime":952.77,"endTime":955.29,"body":"enough, so that you don't fall"},{"speaker":"Johan Vesters","startTime":952.77,"endTime":955.29,"body":"off and get impatient, because"},{"speaker":"Johan Vesters","startTime":955.29,"endTime":957.81,"body":"that is with a lot of people,"},{"speaker":"Johan Vesters","startTime":955.29,"endTime":957.81,"body":"you know, if we're speaking of"},{"speaker":"Johan Vesters","startTime":957.81,"endTime":960.45,"body":"like body composition, most"},{"speaker":"Johan Vesters","startTime":957.81,"endTime":960.45,"body":"people are not going to be able"},{"speaker":"Johan Vesters","startTime":960.45,"endTime":962.7,"body":"to stick to that long term,"},{"speaker":"Johan Vesters","startTime":960.45,"endTime":962.7,"body":"because it's too fucking slow."},{"speaker":"Johan Vesters","startTime":963.69,"endTime":966.96,"body":"You know, if we want to lean"},{"speaker":"Johan Vesters","startTime":963.69,"endTime":966.96,"body":"out, you're gonna have to lose"},{"speaker":"Johan Vesters","startTime":966.96,"endTime":970.92,"body":"weight, doesn't mean you can't"},{"speaker":"Johan Vesters","startTime":966.96,"endTime":970.92,"body":"go back to the 200 pounds, if"},{"speaker":"Johan Vesters","startTime":970.92,"endTime":974.61,"body":"you really want to go back to"},{"speaker":"Johan Vesters","startTime":970.92,"endTime":974.61,"body":"the 200 pounds, that's cool. But"},{"speaker":"Johan Vesters","startTime":974.61,"endTime":977.85,"body":"let's then do that afterwards,"},{"speaker":"Johan Vesters","startTime":974.61,"endTime":977.85,"body":"by going into a lean gaining"},{"speaker":"Johan Vesters","startTime":977.85,"endTime":982.56,"body":"phase. Okay. Long story short, I"},{"speaker":"Johan Vesters","startTime":977.85,"endTime":982.56,"body":"do think that if you actually"},{"speaker":"Johan Vesters","startTime":982.56,"endTime":984.78,"body":"want to lean out and you want to"},{"speaker":"Johan Vesters","startTime":982.56,"endTime":984.78,"body":"see results, and you want to do"},{"speaker":"Johan Vesters","startTime":984.78,"endTime":989.22,"body":"this effectively, that you do"},{"speaker":"Johan Vesters","startTime":984.78,"endTime":989.22,"body":"need to go in a diet calorie"},{"speaker":"Johan Vesters","startTime":989.22,"endTime":992.16,"body":"deficit stick to that formula a"},{"speaker":"Johan Vesters","startTime":989.22,"endTime":992.16,"body":"long time. Sorry, a little"},{"speaker":"Johan Vesters","startTime":992.16,"endTime":997.02,"body":"while, I should say that. And"},{"speaker":"Johan Vesters","startTime":992.16,"endTime":997.02,"body":"also adjust your categories on"},{"speaker":"Johan Vesters","startTime":997.02,"endTime":1000.17,"body":"the way down when you you know,"},{"speaker":"Johan Vesters","startTime":997.02,"endTime":1000.17,"body":"slow down in terms of weight"},{"speaker":"Johan Vesters","startTime":1000.17,"endTime":1007.16,"body":"loss. Next thing to unpack is"},{"speaker":"Johan Vesters","startTime":1000.17,"endTime":1007.16,"body":"the 500 calories burned during a"},{"speaker":"Johan Vesters","startTime":1007.16,"endTime":1013.13,"body":"workout? Yeah, not the case."},{"speaker":"Johan Vesters","startTime":1007.16,"endTime":1013.13,"body":"That's my short answer. I don't"},{"speaker":"Johan Vesters","startTime":1013.13,"endTime":1016.76,"body":"think you're gonna be burning"},{"speaker":"Johan Vesters","startTime":1013.13,"endTime":1016.76,"body":"500 calories in a workout. That"},{"speaker":"Johan Vesters","startTime":1016.76,"endTime":1022.43,"body":"will be a lot. We know like, and"},{"speaker":"Johan Vesters","startTime":1016.76,"endTime":1022.43,"body":"we did a whole episode on this."},{"speaker":"Johan Vesters","startTime":1022.43,"endTime":1025.97,"body":"But fitness trackers are highly"},{"speaker":"Johan Vesters","startTime":1022.43,"endTime":1025.97,"body":"inaccurate, like even the newer"},{"speaker":"Johan Vesters","startTime":1025.97,"endTime":1029.39,"body":"ones. Right. I think that was"},{"speaker":"Johan Vesters","startTime":1025.97,"endTime":1029.39,"body":"the 2022 study that we talked"},{"speaker":"Johan Vesters","startTime":1029.39,"endTime":1034.13,"body":"about. Even with the newer"},{"speaker":"Johan Vesters","startTime":1029.39,"endTime":1034.13,"body":"models, it was up to 50% off. In"},{"speaker":"Johan Vesters","startTime":1034.13,"endTime":1038.12,"body":"terms of calories burned,"},{"speaker":"Johan Vesters","startTime":1034.13,"endTime":1038.12,"body":"they're not useless. But looking"},{"speaker":"Johan Vesters","startTime":1038.12,"endTime":1040.55,"body":"at calories burned, we cannot"},{"speaker":"Johan Vesters","startTime":1038.12,"endTime":1040.55,"body":"rely on fitness trackers. So"},{"speaker":"Johan Vesters","startTime":1040.55,"endTime":1045.8,"body":"that's one. Which means we're"},{"speaker":"Johan Vesters","startTime":1040.55,"endTime":1045.8,"body":"just not going to know how many"},{"speaker":"Johan Vesters","startTime":1045.8,"endTime":1049.73,"body":"calories we are burning at the"},{"speaker":"Johan Vesters","startTime":1045.8,"endTime":1049.73,"body":"gym, from working out, like"},{"speaker":"Johan Vesters","startTime":1049.73,"endTime":1052.61,"body":"already, like 500 calories."},{"speaker":"Johan Vesters","startTime":1049.73,"endTime":1052.61,"body":"Okay, that is a lot that I I"},{"speaker":"Johan Vesters","startTime":1052.61,"endTime":1056.21,"body":"very much doubt that almost"},{"speaker":"Johan Vesters","startTime":1052.61,"endTime":1056.21,"body":"anyone would be burning that"},{"speaker":"Johan Vesters","startTime":1056.21,"endTime":1060.08,"body":"much, you know. But we're also"},{"speaker":"Johan Vesters","startTime":1056.21,"endTime":1060.08,"body":"just missing the point here,"},{"speaker":"Johan Vesters","startTime":1060.08,"endTime":1062.75,"body":"because we're working out to"},{"speaker":"Johan Vesters","startTime":1060.08,"endTime":1062.75,"body":"build muscle we're working out"},{"speaker":"Johan Vesters","startTime":1063.44,"endTime":1066.32,"body":"to improve our health of"},{"speaker":"Johan Vesters","startTime":1063.44,"endTime":1066.32,"body":"fitness, you know, we're not"},{"speaker":"Johan Vesters","startTime":1066.32,"endTime":1071.18,"body":"training for fat loss. Does it"},{"speaker":"Johan Vesters","startTime":1066.32,"endTime":1071.18,"body":"help? Yeah, of course it does."},{"speaker":"Johan Vesters","startTime":1071.39,"endTime":1073.37,"body":"But it's not going to be the"},{"speaker":"Johan Vesters","startTime":1071.39,"endTime":1073.37,"body":"main thing that drives your fat"},{"speaker":"Johan Vesters","startTime":1073.37,"endTime":1079.01,"body":"loss. So in terms of factoring"},{"speaker":"Johan Vesters","startTime":1073.37,"endTime":1079.01,"body":"that in and you know, kind of"},{"speaker":"Johan Vesters","startTime":1079.01,"endTime":1081.08,"body":"like measuring calorie intake"},{"speaker":"Johan Vesters","startTime":1079.01,"endTime":1081.08,"body":"for the work that you do"},{"speaker":"Johan Vesters","startTime":1081.08,"endTime":1084.47,"body":"throughout the day, we don't"},{"speaker":"Johan Vesters","startTime":1081.08,"endTime":1084.47,"body":"know how many calories you burn"},{"speaker":"Johan Vesters","startTime":1084.47,"endTime":1088.1,"body":"throughout the day, we can get a"},{"speaker":"Johan Vesters","startTime":1084.47,"endTime":1088.1,"body":"good estimate. And we can put"},{"speaker":"Johan Vesters","startTime":1088.1,"endTime":1091.52,"body":"you into a calculator and kind"},{"speaker":"Johan Vesters","startTime":1088.1,"endTime":1091.52,"body":"of figure out, hey, you know,"},{"speaker":"Johan Vesters","startTime":1091.55,"endTime":1094.58,"body":"this is what we expect it to be."},{"speaker":"Johan Vesters","startTime":1091.55,"endTime":1094.58,"body":"But we're never going to know,"},{"speaker":"Johan Vesters","startTime":1095.87,"endTime":1099.14,"body":"never, ever, unless we're in the"},{"speaker":"Johan Vesters","startTime":1095.87,"endTime":1099.14,"body":"lab setting, and we don't live"},{"speaker":"Johan Vesters","startTime":1099.14,"endTime":1102.89,"body":"in labs. So that being said,"},{"speaker":"Johan Vesters","startTime":1099.14,"endTime":1102.89,"body":"let's look at your metrics, as"},{"speaker":"Johan Vesters","startTime":1102.89,"endTime":1106.13,"body":"well as your food intake. So if"},{"speaker":"Johan Vesters","startTime":1102.89,"endTime":1106.13,"body":"you were my client, what I would"},{"speaker":"Johan Vesters","startTime":1106.13,"endTime":1109.28,"body":"do is start off with a"},{"speaker":"Johan Vesters","startTime":1106.13,"endTime":1109.28,"body":"maintenance phase where we"},{"speaker":"Johan Vesters","startTime":1109.28,"endTime":1111.77,"body":"actually calculate your"},{"speaker":"Johan Vesters","startTime":1109.28,"endTime":1111.77,"body":"maintenance calories, we look at"},{"speaker":"Johan Vesters","startTime":1111.77,"endTime":1113.72,"body":"where you're currently at. And"},{"speaker":"Johan Vesters","startTime":1111.77,"endTime":1113.72,"body":"then we're then going to work"},{"speaker":"Johan Vesters","startTime":1113.78,"endTime":1117.71,"body":"towards that we're going to"},{"speaker":"Johan Vesters","startTime":1113.78,"endTime":1117.71,"body":"bring you up, possibly are down"},{"speaker":"Johan Vesters","startTime":1117.71,"endTime":1121.94,"body":"if you're over that. But we want"},{"speaker":"Johan Vesters","startTime":1117.71,"endTime":1121.94,"body":"to make sure like, hey, that"},{"speaker":"Johan Vesters","startTime":1121.94,"endTime":1125.03,"body":"expected maintenance is that"},{"speaker":"Johan Vesters","startTime":1121.94,"endTime":1125.03,"body":"roughly rights like are you"},{"speaker":"Johan Vesters","startTime":1125.03,"endTime":1128.15,"body":"maintaining there is that higher"},{"speaker":"Johan Vesters","startTime":1125.03,"endTime":1128.15,"body":"or lower? And that's going to be"},{"speaker":"Johan Vesters","startTime":1128.15,"endTime":1131.51,"body":"important if we don't want to go"},{"speaker":"Johan Vesters","startTime":1128.15,"endTime":1131.51,"body":"into a deficit, because we need"},{"speaker":"Johan Vesters","startTime":1131.51,"endTime":1135.86,"body":"to calculate that based off your"},{"speaker":"Johan Vesters","startTime":1131.51,"endTime":1135.86,"body":"actual intake to where you know"},{"speaker":"Johan Vesters","startTime":1135.86,"endTime":1141.08,"body":"your weight is staying stable."},{"speaker":"Johan Vesters","startTime":1135.86,"endTime":1141.08,"body":"Then we can adjust based on your"},{"speaker":"Johan Vesters","startTime":1141.08,"endTime":1145.13,"body":"average body weight things like"},{"speaker":"Johan Vesters","startTime":1141.08,"endTime":1145.13,"body":"measurements, photos, etc. But"},{"speaker":"Johan Vesters","startTime":1145.13,"endTime":1148.4,"body":"that's where you want to start"},{"speaker":"Johan Vesters","startTime":1145.13,"endTime":1148.4,"body":"because 2500 calories, okay?"},{"speaker":"Johan Vesters","startTime":1148.4,"endTime":1151.67,"body":"Yeah, like maybe that works, you"},{"speaker":"Johan Vesters","startTime":1148.4,"endTime":1151.67,"body":"know, maybe, but at some point"},{"speaker":"Johan Vesters","startTime":1151.67,"endTime":1154.1,"body":"is not going to be enough to"},{"speaker":"Johan Vesters","startTime":1151.67,"endTime":1154.1,"body":"really stimulate fat loss"},{"speaker":"Johan Vesters","startTime":1154.1,"endTime":1158.18,"body":"because you will have to go"},{"speaker":"Johan Vesters","startTime":1154.1,"endTime":1158.18,"body":"down, calories burned, we're not"},{"speaker":"Johan Vesters","startTime":1158.18,"endTime":1162.74,"body":"going to know. So I would say"},{"speaker":"Johan Vesters","startTime":1158.18,"endTime":1162.74,"body":"set as a stop count, right? 10k,"},{"speaker":"Johan Vesters","startTime":1162.74,"endTime":1168.08,"body":"whatever, nine, preferably 10"},{"speaker":"Johan Vesters","startTime":1162.74,"endTime":1168.08,"body":"Because that's actually a good"},{"speaker":"Johan Vesters","startTime":1168.08,"endTime":1170.27,"body":"way to make sure that you are"},{"speaker":"Johan Vesters","startTime":1168.08,"endTime":1170.27,"body":"moving throughout the day and"},{"speaker":"Johan Vesters","startTime":1170.27,"endTime":1173.27,"body":"you are burning those calories,"},{"speaker":"Johan Vesters","startTime":1170.27,"endTime":1173.27,"body":"you know, because that's kind of"},{"speaker":"Johan Vesters","startTime":1173.27,"endTime":1177.68,"body":"like a different factor of your"},{"speaker":"Johan Vesters","startTime":1173.27,"endTime":1177.68,"body":"metabolism, that you can"},{"speaker":"Johan Vesters","startTime":1177.68,"endTime":1180.8,"body":"influence more, and that"},{"speaker":"Johan Vesters","startTime":1177.68,"endTime":1180.8,"body":"actually burns way more calories"},{"speaker":"Johan Vesters","startTime":1180.86,"endTime":1185.27,"body":"three times as much as exercise."},{"speaker":"Johan Vesters","startTime":1180.86,"endTime":1185.27,"body":"So I would actually focus on"},{"speaker":"Johan Vesters","startTime":1185.27,"endTime":1189.44,"body":"steps for that. But again, like"},{"speaker":"Johan Vesters","startTime":1185.27,"endTime":1189.44,"body":"calories burned and we're not"},{"speaker":"Johan Vesters","startTime":1189.44,"endTime":1193.76,"body":"going to know we're actually"},{"speaker":"Johan Vesters","startTime":1189.44,"endTime":1193.76,"body":"never going to know and I just"},{"speaker":"Johan Vesters","startTime":1193.76,"endTime":1197.84,"body":"got a question like half an hour"},{"speaker":"Johan Vesters","startTime":1193.76,"endTime":1197.84,"body":"ago on Facebook as well. From"},{"speaker":"Johan Vesters","startTime":1197.87,"endTime":1201.23,"body":"you know, someone else who asked"},{"speaker":"Johan Vesters","startTime":1197.87,"endTime":1201.23,"body":"me that Hey, you know, like, so"},{"speaker":"Johan Vesters","startTime":1201.23,"endTime":1204.08,"body":"I'm reading a lot of, you know,"},{"speaker":"Johan Vesters","startTime":1201.23,"endTime":1204.08,"body":"conflicting information here."},{"speaker":"Johan Vesters","startTime":1204.08,"endTime":1207.05,"body":"And I was wondering, so I see"},{"speaker":"Johan Vesters","startTime":1204.08,"endTime":1207.05,"body":"people talk about, like, the"},{"speaker":"Johan Vesters","startTime":1207.05,"endTime":1210.35,"body":"best exercise for fat loss and"},{"speaker":"Johan Vesters","startTime":1207.05,"endTime":1210.35,"body":"stuff, you know, and best way to"},{"speaker":"Johan Vesters","startTime":1210.35,"endTime":1213.65,"body":"burn fat. It's like, well, fuck,"},{"speaker":"Johan Vesters","startTime":1210.35,"endTime":1213.65,"body":"okay, we're like, we're still"},{"speaker":"Johan Vesters","startTime":1213.65,"endTime":1216.95,"body":"trying that, you know, we all"},{"speaker":"Johan Vesters","startTime":1213.65,"endTime":1216.95,"body":"know people, or if you go to the"},{"speaker":"Johan Vesters","startTime":1216.95,"endTime":1220.52,"body":"gym, at least, we all know,"},{"speaker":"Johan Vesters","startTime":1216.95,"endTime":1220.52,"body":"people who go to the gym for"},{"speaker":"Johan Vesters","startTime":1220.52,"endTime":1224.0,"body":"years, who get on that same"},{"speaker":"Johan Vesters","startTime":1220.52,"endTime":1224.0,"body":"fucking treadmill every single"},{"speaker":"Johan Vesters","startTime":1224.0,"endTime":1228.05,"body":"time, or the bike, or whatever,"},{"speaker":"Johan Vesters","startTime":1224.0,"endTime":1228.05,"body":"or the step thing, whatever it"},{"speaker":"Johan Vesters","startTime":1228.05,"endTime":1233.3,"body":"was called stepper 100. You know"},{"speaker":"Johan Vesters","startTime":1228.05,"endTime":1233.3,"body":"what I mean? And they look the"},{"speaker":"Johan Vesters","startTime":1233.3,"endTime":1236.51,"body":"exact same, and all they're"},{"speaker":"Johan Vesters","startTime":1233.3,"endTime":1236.51,"body":"trying to do is exercise for fat"},{"speaker":"Johan Vesters","startTime":1236.51,"endTime":1238.82,"body":"loss, and it never fucking"},{"speaker":"Johan Vesters","startTime":1236.51,"endTime":1238.82,"body":"works. Like show me one person"},{"speaker":"Johan Vesters","startTime":1238.82,"endTime":1242.69,"body":"who actually loses the Fed, and"},{"speaker":"Johan Vesters","startTime":1238.82,"endTime":1242.69,"body":"keeps it off and as a healthy"},{"speaker":"Johan Vesters","startTime":1242.69,"endTime":1245.81,"body":"relationship with food and"},{"speaker":"Johan Vesters","startTime":1242.69,"endTime":1245.81,"body":"exercise, and has success long"},{"speaker":"Johan Vesters","startTime":1245.81,"endTime":1251.87,"body":"term. Like it's not a thing."},{"speaker":"Johan Vesters","startTime":1245.81,"endTime":1251.87,"body":"Right. And I do feel bad,"},{"speaker":"Johan Vesters","startTime":1251.96,"endTime":1257.09,"body":"because I used to think that's"},{"speaker":"Johan Vesters","startTime":1251.96,"endTime":1257.09,"body":"the way you know, to lose fat. I"},{"speaker":"Johan Vesters","startTime":1257.09,"endTime":1261.2,"body":"know. Yeah, it's like, a lack of"},{"speaker":"Johan Vesters","startTime":1257.09,"endTime":1261.2,"body":"normally. Yeah, that's the"},{"speaker":"Johan Vesters","startTime":1261.2,"endTime":1264.23,"body":"thing. It's like knowledge and,"},{"speaker":"Johan Vesters","startTime":1261.2,"endTime":1264.23,"body":"you know, family, friends, like,"},{"speaker":"Johan Vesters","startTime":1264.26,"endTime":1267.92,"body":"so many people think like,"},{"speaker":"Johan Vesters","startTime":1264.26,"endTime":1267.92,"body":"that's the way to go. But in"},{"speaker":"Johan Vesters","startTime":1267.92,"endTime":1273.56,"body":"reality, like, no, if we don't"},{"speaker":"Johan Vesters","startTime":1267.92,"endTime":1273.56,"body":"address the nutrition side, like"},{"speaker":"Johan Vesters","startTime":1273.59,"endTime":1279.02,"body":"exercise, not gonna do it, if"},{"speaker":"Johan Vesters","startTime":1273.59,"endTime":1279.02,"body":"there was a fat loss. Okay. Did"},{"speaker":"Johan Vesters","startTime":1279.02,"endTime":1279.89,"body":"you have anything else?"},{"speaker":"Kristine Andali","startTime":1281.45,"endTime":1284.6,"body":"Yeah, I'll add"},{"speaker":"Kristine Andali","startTime":1281.45,"endTime":1284.6,"body":"something. So like, a lot. What"},{"speaker":"Kristine Andali","startTime":1284.6,"endTime":1291.71,"body":"I, what I usually mentioned too,"},{"speaker":"Kristine Andali","startTime":1284.6,"endTime":1291.71,"body":"is, when we're looking at Fat"},{"speaker":"Kristine Andali","startTime":1291.71,"endTime":1294.95,"body":"Loss, majority of that's going"},{"speaker":"Kristine Andali","startTime":1291.71,"endTime":1294.95,"body":"to come from nutrition, when"},{"speaker":"Kristine Andali","startTime":1294.95,"endTime":1298.01,"body":"we're looking at muscle"},{"speaker":"Kristine Andali","startTime":1294.95,"endTime":1298.01,"body":"building, majority of that is"},{"speaker":"Kristine Andali","startTime":1298.01,"endTime":1302.39,"body":"going to come from training."},{"speaker":"Kristine Andali","startTime":1298.01,"endTime":1302.39,"body":"They're both are important for"},{"speaker":"Kristine Andali","startTime":1302.42,"endTime":1307.19,"body":"each, but one over usually"},{"speaker":"Kristine Andali","startTime":1302.42,"endTime":1307.19,"body":"overtakes the other. When we're"},{"speaker":"Kristine Andali","startTime":1307.22,"endTime":1310.16,"body":"when we're trying to build"},{"speaker":"Kristine Andali","startTime":1307.22,"endTime":1310.16,"body":"muscle. Yes, nutrition does come"},{"speaker":"Kristine Andali","startTime":1310.16,"endTime":1313.61,"body":"into play in terms of like, you"},{"speaker":"Kristine Andali","startTime":1310.16,"endTime":1313.61,"body":"need to be eating enough. But"},{"speaker":"Kristine Andali","startTime":1313.61,"endTime":1316.94,"body":"the actual muscle building is"},{"speaker":"Kristine Andali","startTime":1313.61,"endTime":1316.94,"body":"going to come from the training."},{"speaker":"Kristine Andali","startTime":1317.24,"endTime":1322.34,"body":"Whereas like fat loss, yes, you"},{"speaker":"Kristine Andali","startTime":1317.24,"endTime":1322.34,"body":"can definitely work out and"},{"speaker":"Kristine Andali","startTime":1322.34,"endTime":1326.57,"body":"like, add in some cardio that's"},{"speaker":"Kristine Andali","startTime":1322.34,"endTime":1326.57,"body":"going to supplement that. But"},{"speaker":"Kristine Andali","startTime":1326.57,"endTime":1330.08,"body":"majority of that fat loss is"},{"speaker":"Kristine Andali","startTime":1326.57,"endTime":1330.08,"body":"going to come from nutrition,"},{"speaker":"Kristine Andali","startTime":1330.08,"endTime":1334.31,"body":"because if you're just doing"},{"speaker":"Kristine Andali","startTime":1330.08,"endTime":1334.31,"body":"cardio, and like he said, and"},{"speaker":"Kristine Andali","startTime":1334.31,"endTime":1337.88,"body":"your your food is staying the"},{"speaker":"Kristine Andali","startTime":1334.31,"endTime":1337.88,"body":"same, a lot of times we won't we"},{"speaker":"Kristine Andali","startTime":1337.88,"endTime":1339.26,"body":"won't see change there."},{"speaker":"Johan Vesters","startTime":1369.07,"endTime":1370.96,"body":"Yeah, and going"},{"speaker":"Johan Vesters","startTime":1369.07,"endTime":1370.96,"body":"back to you know, going back to"},{"speaker":"Johan Vesters","startTime":1370.96,"endTime":1375.52,"body":"the 200 pounds, like it's cool."},{"speaker":"Johan Vesters","startTime":1370.96,"endTime":1375.52,"body":"If you want to go back there,"},{"speaker":"Johan Vesters","startTime":1375.52,"endTime":1378.49,"body":"that's fine. With that I would"},{"speaker":"Johan Vesters","startTime":1375.52,"endTime":1378.49,"body":"cut and I would do a slow"},{"speaker":"Johan Vesters","startTime":1378.49,"endTime":1382.57,"body":"Riverside and just keep adding"},{"speaker":"Johan Vesters","startTime":1378.49,"endTime":1382.57,"body":"slowly. Get into a slow, like"},{"speaker":"Johan Vesters","startTime":1382.57,"endTime":1385.3,"body":"lean gaining phase, keep"},{"speaker":"Johan Vesters","startTime":1382.57,"endTime":1385.3,"body":"training. And once you get"},{"speaker":"Johan Vesters","startTime":1385.3,"endTime":1387.7,"body":"there, dial it back maintain."},{"speaker":"Kristine Andali","startTime":1388.57,"endTime":1390.79,"body":"Yeah, I would"},{"speaker":"Kristine Andali","startTime":1388.57,"endTime":1390.79,"body":"get curious about this 200"},{"speaker":"Kristine Andali","startTime":1390.79,"endTime":1394.69,"body":"pounds because like, I"},{"speaker":"Kristine Andali","startTime":1390.79,"endTime":1394.69,"body":"definitely talk a lot with this"},{"speaker":"Kristine Andali","startTime":1394.69,"endTime":1399.22,"body":"with my clients. I see it a lot"},{"speaker":"Kristine Andali","startTime":1394.69,"endTime":1399.22,"body":"with women. I do see it with"},{"speaker":"Kristine Andali","startTime":1399.22,"endTime":1402.91,"body":"men. I know you're mentioning"},{"speaker":"Kristine Andali","startTime":1399.22,"endTime":1402.91,"body":"like heat, it met with men,"},{"speaker":"Kristine Andali","startTime":1402.91,"endTime":1405.04,"body":"usually it's like, oh, I don't"},{"speaker":"Kristine Andali","startTime":1402.91,"endTime":1405.04,"body":"want to be under 200 pounds. But"},{"speaker":"Kristine Andali","startTime":1405.04,"endTime":1409.3600000000001,"body":"it's like, Alright, so what if"},{"speaker":"Kristine Andali","startTime":1405.04,"endTime":1409.3600000000001,"body":"you're 195 and you're lean, and"},{"speaker":"Kristine Andali","startTime":1409.3600000000001,"endTime":1411.82,"body":"you you've got a good amount of"},{"speaker":"Kristine Andali","startTime":1409.3600000000001,"endTime":1411.82,"body":"muscle and you really like the"},{"speaker":"Kristine Andali","startTime":1411.82,"endTime":1417.3700000000001,"body":"way you look? Although what if"},{"speaker":"Kristine Andali","startTime":1411.82,"endTime":1417.3700000000001,"body":"you're 190? Right. So, like, why"},{"speaker":"Kristine Andali","startTime":1417.3700000000001,"endTime":1422.44,"body":"is that number so important to"},{"speaker":"Kristine Andali","startTime":1417.3700000000001,"endTime":1422.44,"body":"you when feeling good? And being"},{"speaker":"Kristine Andali","startTime":1422.44,"endTime":1426.6100000000001,"body":"happy with how you look? Be more"},{"speaker":"Kristine Andali","startTime":1422.44,"endTime":1426.6100000000001,"body":"important, regardless of the"},{"speaker":"Kristine Andali","startTime":1426.6100000000001,"endTime":1427.24,"body":"number?"},{"speaker":"Johan Vesters","startTime":1428.17,"endTime":1431.05,"body":"Yeah, but I think"},{"speaker":"Johan Vesters","startTime":1428.17,"endTime":1431.05,"body":"that's a realization you get"},{"speaker":"Johan Vesters","startTime":1431.05,"endTime":1436.54,"body":"when you're at that spot. Right?"},{"speaker":"Johan Vesters","startTime":1431.05,"endTime":1436.54,"body":"Because, because we still kind"},{"speaker":"Johan Vesters","startTime":1436.54,"endTime":1438.76,"body":"of think, like this number in"},{"speaker":"Johan Vesters","startTime":1436.54,"endTime":1438.76,"body":"our heads, you know, it's like,"},{"speaker":"Johan Vesters","startTime":1438.79,"endTime":1442.93,"body":"oh, I kind of want to be this"},{"speaker":"Johan Vesters","startTime":1438.79,"endTime":1442.93,"body":"weight. But hey, like maybe your"},{"speaker":"Johan Vesters","startTime":1442.93,"endTime":1447.13,"body":"ideal weight is going to be less"},{"speaker":"Johan Vesters","startTime":1442.93,"endTime":1447.13,"body":"or more. Who knows. It's really"},{"speaker":"Johan Vesters","startTime":1447.13,"endTime":1449.6200000000001,"body":"not about weight, especially"},{"speaker":"Johan Vesters","startTime":1447.13,"endTime":1449.6200000000001,"body":"when looking at muscle and"},{"speaker":"Johan Vesters","startTime":1449.6200000000001,"endTime":1456.82,"body":"stuff. Okay, okay, I think that"},{"speaker":"Johan Vesters","startTime":1449.6200000000001,"endTime":1456.82,"body":"covers it. So next one about"},{"speaker":"Johan Vesters","startTime":1456.91,"endTime":1457.96,"body":"supplements."},{"speaker":"Kristine Andali","startTime":1460.27,"endTime":1464.95,"body":"Yeah, I'll try"},{"speaker":"Kristine Andali","startTime":1460.27,"endTime":1464.95,"body":"and keep this pretty quick. What"},{"speaker":"Kristine Andali","startTime":1464.95,"endTime":1468.25,"body":"kind of supplements do you"},{"speaker":"Kristine Andali","startTime":1464.95,"endTime":1468.25,"body":"recommend using when going to"},{"speaker":"Kristine Andali","startTime":1468.25,"endTime":1474.55,"body":"the gym regularly? Um, well,"},{"speaker":"Kristine Andali","startTime":1468.25,"endTime":1474.55,"body":"food."},{"speaker":"Kristine Andali","startTime":1476.8,"endTime":1482.83,"body":"Eating Enough food eating enough"},{"speaker":"Kristine Andali","startTime":1476.8,"endTime":1482.83,"body":"protein, sleeping? Well,"},{"speaker":"Kristine Andali","startTime":1482.92,"endTime":1486.79,"body":"those are all going to be here"},{"speaker":"Kristine Andali","startTime":1482.92,"endTime":1486.79,"body":"was a good supplement. Yeah, the"},{"speaker":"Kristine Andali","startTime":1486.79,"endTime":1491.95,"body":"best supplements you can take."},{"speaker":"Kristine Andali","startTime":1486.79,"endTime":1491.95,"body":"But in terms of what she's"},{"speaker":"Kristine Andali","startTime":1491.95,"endTime":1498.3400000000001,"body":"actually asking is, I would say"},{"speaker":"Kristine Andali","startTime":1491.95,"endTime":1498.3400000000001,"body":"okay, creatine is a good one."},{"speaker":"Kristine Andali","startTime":1499.8700000000001,"endTime":1505.0,"body":"tons of benefits there. So"},{"speaker":"Kristine Andali","startTime":1499.8700000000001,"endTime":1505.0,"body":"creatine monohydrate is usually"},{"speaker":"Kristine Andali","startTime":1505.0,"endTime":1510.55,"body":"going to be our best bet. I"},{"speaker":"Kristine Andali","startTime":1505.0,"endTime":1510.55,"body":"mean, you can take a protein"},{"speaker":"Kristine Andali","startTime":1510.55,"endTime":1513.7,"body":"powder, whey protein powder,"},{"speaker":"Kristine Andali","startTime":1510.55,"endTime":1513.7,"body":"whatever one you really want to"},{"speaker":"Kristine Andali","startTime":1513.7,"endTime":1520.9,"body":"take, you know, having it like"},{"speaker":"Kristine Andali","startTime":1513.7,"endTime":1520.9,"body":"post workout. What else here?"},{"speaker":"Kristine Andali","startTime":1522.3700000000001,"endTime":1528.04,"body":"Beta Alanine is one that I used"},{"speaker":"Kristine Andali","startTime":1522.3700000000001,"endTime":1528.04,"body":"to take, I would say More. So"},{"speaker":"Kristine Andali","startTime":1528.04,"endTime":1534.01,"body":"for those doing like CrossFit"},{"speaker":"Kristine Andali","startTime":1528.04,"endTime":1534.01,"body":"type workouts, that's going to"},{"speaker":"Kristine Andali","startTime":1534.01,"endTime":1543.07,"body":"be helpful like anaerobic. It"},{"speaker":"Kristine Andali","startTime":1534.01,"endTime":1543.07,"body":"helps with that. What else do I"},{"speaker":"Kristine Andali","startTime":1543.07,"endTime":1548.41,"body":"mean? I like magnesium. Mainly"},{"speaker":"Kristine Andali","startTime":1543.07,"endTime":1548.41,"body":"magnesium has so many benefits."},{"speaker":"Kristine Andali","startTime":1548.41,"endTime":1551.71,"body":"We've talked about it so many"},{"speaker":"Kristine Andali","startTime":1548.41,"endTime":1551.71,"body":"times on here, but it can"},{"speaker":"Kristine Andali","startTime":1551.74,"endTime":1556.81,"body":"magnesium glycinate is you gotta"},{"speaker":"Kristine Andali","startTime":1551.74,"endTime":1556.81,"body":"really, that's the one because"},{"speaker":"Kristine Andali","startTime":1556.81,"endTime":1560.14,"body":"there's a lot of different"},{"speaker":"Kristine Andali","startTime":1556.81,"endTime":1560.14,"body":"magnesium. Magnesium glycinate"},{"speaker":"Kristine Andali","startTime":1560.14,"endTime":1565.51,"body":"is the one that's going to like"},{"speaker":"Kristine Andali","startTime":1560.14,"endTime":1565.51,"body":"help with relaxation, you know,"},{"speaker":"Kristine Andali","startTime":1565.51,"endTime":1573.46,"body":"relaxing muscles, recovery,"},{"speaker":"Kristine Andali","startTime":1565.51,"endTime":1573.46,"body":"things like that. I feel like"},{"speaker":"Kristine Andali","startTime":1573.46,"endTime":1575.23,"body":"that's it off the top of my"},{"speaker":"Kristine Andali","startTime":1573.46,"endTime":1575.23,"body":"head."},{"speaker":"Johan Vesters","startTime":1577.33,"endTime":1578.74,"body":"Do you ever do"},{"speaker":"Johan Vesters","startTime":1577.33,"endTime":1578.74,"body":"interact carbs?"},{"speaker":"Kristine Andali","startTime":1580.42,"endTime":1583.39,"body":"Yeah, I've done"},{"speaker":"Kristine Andali","startTime":1580.42,"endTime":1583.39,"body":"that. You could, you could"},{"speaker":"Kristine Andali","startTime":1583.39,"endTime":1586.93,"body":"totally do car powders if you"},{"speaker":"Kristine Andali","startTime":1583.39,"endTime":1586.93,"body":"want. But you have to remember,"},{"speaker":"Kristine Andali","startTime":1586.99,"endTime":1590.83,"body":"like, it's never gonna hurt. I"},{"speaker":"Kristine Andali","startTime":1586.99,"endTime":1590.83,"body":"think if someone's doing so it's"},{"speaker":"Kristine Andali","startTime":1590.83,"endTime":1596.6200000000001,"body":"eating a lot of calories."},{"speaker":"Kristine Andali","startTime":1590.83,"endTime":1596.6200000000001,"body":"Training a couple of days, or a"},{"speaker":"Kristine Andali","startTime":1596.6200000000001,"endTime":1600.97,"body":"couple of times a day, like I've"},{"speaker":"Kristine Andali","startTime":1596.6200000000001,"endTime":1600.97,"body":"done, I've done carved powders."},{"speaker":"Kristine Andali","startTime":1601.45,"endTime":1607.18,"body":"But you got to remember it takes"},{"speaker":"Kristine Andali","startTime":1601.45,"endTime":1607.18,"body":"away from your, your actual"},{"speaker":"Kristine Andali","startTime":1607.18,"endTime":1613.0,"body":"food. Right. So sometimes I'd"},{"speaker":"Kristine Andali","startTime":1607.18,"endTime":1613.0,"body":"rather have like an actual"},{"speaker":"Kristine Andali","startTime":1613.06,"endTime":1616.27,"body":"physical food that's going to"},{"speaker":"Kristine Andali","startTime":1613.06,"endTime":1616.27,"body":"keep me more full versus like a"},{"speaker":"Kristine Andali","startTime":1616.27,"endTime":1620.77,"body":"powder. But you could also do"},{"speaker":"Kristine Andali","startTime":1616.27,"endTime":1620.77,"body":"like, I also used to do baby"},{"speaker":"Kristine Andali","startTime":1621.04,"endTime":1628.18,"body":"food. I was known for that. I"},{"speaker":"Kristine Andali","startTime":1621.04,"endTime":1628.18,"body":"would do like the little packets"},{"speaker":"Kristine Andali","startTime":1628.18,"endTime":1631.15,"body":"of sweet potato and Apple"},{"speaker":"Kristine Andali","startTime":1628.18,"endTime":1631.15,"body":"packets, and I would have those"},{"speaker":"Kristine Andali","startTime":1631.45,"endTime":1633.97,"body":"with me during my training"},{"speaker":"Kristine Andali","startTime":1631.45,"endTime":1633.97,"body":"sessions. And I would have them"},{"speaker":"Kristine Andali","startTime":1633.97,"endTime":1638.77,"body":"and I would bring them to two,"},{"speaker":"Kristine Andali","startTime":1633.97,"endTime":1638.77,"body":"like competitions and stuff."},{"speaker":"Johan Vesters","startTime":1640.51,"endTime":1643.75,"body":"Nice. Yeah, it's"},{"speaker":"Johan Vesters","startTime":1640.51,"endTime":1643.75,"body":"all just like, easy to digest,"},{"speaker":"Johan Vesters","startTime":1643.78,"endTime":1649.15,"body":"like, quick, you know, I do like"},{"speaker":"Johan Vesters","startTime":1643.78,"endTime":1649.15,"body":"intro workout carbs. Like I used"},{"speaker":"Johan Vesters","startTime":1649.15,"endTime":1655.18,"body":"to use a highly branched cyclic"},{"speaker":"Johan Vesters","startTime":1649.15,"endTime":1655.18,"body":"dextran or cluster dextran. I've"},{"speaker":"Johan Vesters","startTime":1655.18,"endTime":1658.03,"body":"liked that. Like, there's"},{"speaker":"Johan Vesters","startTime":1655.18,"endTime":1658.03,"body":"another one that I have used and"},{"speaker":"Johan Vesters","startTime":1658.03,"endTime":1661.21,"body":"actually have some still use it"},{"speaker":"Johan Vesters","startTime":1658.03,"endTime":1661.21,"body":"when I went skiing a couple days"},{"speaker":"Johan Vesters","startTime":1661.21,"endTime":1666.07,"body":"ago. But when you when you're"},{"speaker":"Johan Vesters","startTime":1661.21,"endTime":1666.07,"body":"done, like, go with like 50"},{"speaker":"Johan Vesters","startTime":1666.07,"endTime":1670.81,"body":"grams of carbs, for example. It"},{"speaker":"Johan Vesters","startTime":1666.07,"endTime":1670.81,"body":"can be hard on your digestion,"},{"speaker":"Johan Vesters","startTime":1670.8700000000001,"endTime":1675.04,"body":"which I don't really, you know,"},{"speaker":"Johan Vesters","startTime":1670.8700000000001,"endTime":1675.04,"body":"like, same kind of thing. If you"},{"speaker":"Johan Vesters","startTime":1675.04,"endTime":1677.23,"body":"eat like too close to working"},{"speaker":"Johan Vesters","startTime":1675.04,"endTime":1677.23,"body":"out, you know, like, you don't"},{"speaker":"Johan Vesters","startTime":1677.23,"endTime":1682.6000000000001,"body":"want to mess with us. So I would"},{"speaker":"Johan Vesters","startTime":1677.23,"endTime":1682.6000000000001,"body":"go with the extra and I do like"},{"speaker":"Johan Vesters","startTime":1682.6000000000001,"endTime":1685.0900000000001,"body":"that I like that with with"},{"speaker":"Johan Vesters","startTime":1682.6000000000001,"endTime":1685.0900000000001,"body":"creatine and then sometimes to"},{"speaker":"Johan Vesters","startTime":1685.0900000000001,"endTime":1691.42,"body":"do some protein powder. Or I'll"},{"speaker":"Johan Vesters","startTime":1685.0900000000001,"endTime":1691.42,"body":"do that as a like post workout"},{"speaker":"Johan Vesters","startTime":1691.42,"endTime":1695.92,"body":"shake, to kind of shut off"},{"speaker":"Johan Vesters","startTime":1691.42,"endTime":1695.92,"body":"cortisol, you know? I like that"},{"speaker":"Johan Vesters","startTime":1695.92,"endTime":1700.96,"body":"as well. I just literally does"},{"speaker":"Johan Vesters","startTime":1695.92,"endTime":1700.96,"body":"not reintroduce it."},{"speaker":"Kristine Andali","startTime":1702.94,"endTime":1703.72,"body":"Oh, did you?"},{"speaker":"Johan Vesters","startTime":1704.89,"endTime":1706.75,"body":"Yeah, and since"},{"speaker":"Johan Vesters","startTime":1704.89,"endTime":1706.75,"body":"I've been back at maintenance,"},{"speaker":"Johan Vesters","startTime":1706.75,"endTime":1710.3500000000001,"body":"like I'm using more intra"},{"speaker":"Johan Vesters","startTime":1706.75,"endTime":1710.3500000000001,"body":"workout carbs again, too. That's"},{"speaker":"Johan Vesters","startTime":1710.3500000000001,"endTime":1713.8,"body":"why I started with 30 grams or"},{"speaker":"Johan Vesters","startTime":1710.3500000000001,"endTime":1713.8,"body":"50. I do like that."},{"speaker":"Kristine Andali","startTime":1714.91,"endTime":1717.46,"body":"I'm also a big"},{"speaker":"Kristine Andali","startTime":1714.91,"endTime":1717.46,"body":"fan of just like a cup of"},{"speaker":"Kristine Andali","startTime":1717.46,"endTime":1723.55,"body":"coffee. Like people always ask"},{"speaker":"Kristine Andali","startTime":1717.46,"endTime":1723.55,"body":"me what to take for pre workout."},{"speaker":"Kristine Andali","startTime":1723.58,"endTime":1728.77,"body":"And I mean, you're, you're"},{"speaker":"Kristine Andali","startTime":1723.58,"endTime":1728.77,"body":"cheap, cheapest pre workout is"},{"speaker":"Kristine Andali","startTime":1728.77,"endTime":1733.1200000000001,"body":"going to be a cup of coffee."},{"speaker":"Kristine Andali","startTime":1728.77,"endTime":1733.1200000000001,"body":"That being said, I don't drink a"},{"speaker":"Kristine Andali","startTime":1733.1200000000001,"endTime":1736.96,"body":"cup of coffee if I'm working out"},{"speaker":"Kristine Andali","startTime":1733.1200000000001,"endTime":1736.96,"body":"later in the day. Because that"},{"speaker":"Kristine Andali","startTime":1736.96,"endTime":1739.81,"body":"will impact my sleep. And you"},{"speaker":"Kristine Andali","startTime":1736.96,"endTime":1739.81,"body":"have to be very careful with"},{"speaker":"Kristine Andali","startTime":1739.81,"endTime":1744.19,"body":"that. But I will do it. If I'm"},{"speaker":"Kristine Andali","startTime":1739.81,"endTime":1744.19,"body":"working out in the morning or"},{"speaker":"Kristine Andali","startTime":1744.19,"endTime":1750.67,"body":"like before noon. I don't I"},{"speaker":"Kristine Andali","startTime":1744.19,"endTime":1750.67,"body":"don't have caffeine after noon."},{"speaker":"Kristine Andali","startTime":1751.57,"endTime":1755.56,"body":"Yeah, this is a great pre"},{"speaker":"Kristine Andali","startTime":1751.57,"endTime":1755.56,"body":"workout. Straight up just it is."},{"speaker":"Kristine Andali","startTime":1755.83,"endTime":1757.15,"body":"Yeah. Caffeine."},{"speaker":"Johan Vesters","startTime":1758.17,"endTime":1761.47,"body":"Yeah. I do think"},{"speaker":"Johan Vesters","startTime":1758.17,"endTime":1761.47,"body":"so I think where it goes wrong"},{"speaker":"Johan Vesters","startTime":1761.47,"endTime":1764.8,"body":"is people are very much into the"},{"speaker":"Johan Vesters","startTime":1761.47,"endTime":1764.8,"body":"energy drinks these days. And,"},{"speaker":"Johan Vesters","startTime":1765.28,"endTime":1769.3,"body":"you know, also here we have like"},{"speaker":"Johan Vesters","startTime":1765.28,"endTime":1769.3,"body":"a local brands through a local"},{"speaker":"Johan Vesters","startTime":1769.48,"endTime":1775.66,"body":"brewery. And you see people like"},{"speaker":"Johan Vesters","startTime":1769.48,"endTime":1775.66,"body":"slamming cans. I like eight 9pm"},{"speaker":"Johan Vesters","startTime":1775.66,"endTime":1777.67,"body":"You know, 9pm? You"},{"speaker":"Kristine Andali","startTime":1779.65,"endTime":1781.06,"body":"know, good"},{"speaker":"Kristine Andali","startTime":1779.65,"endTime":1781.06,"body":"Sure."},{"speaker":"Johan Vesters","startTime":1781.69,"endTime":1785.44,"body":"Lecture might be"},{"speaker":"Johan Vesters","startTime":1781.69,"endTime":1785.44,"body":"nice to drink, but it's gonna"},{"speaker":"Johan Vesters","startTime":1785.44,"endTime":1789.88,"body":"mess with your sleep recovery."},{"speaker":"Johan Vesters","startTime":1785.44,"endTime":1789.88,"body":"So I'm like, is it really worth"},{"speaker":"Johan Vesters","startTime":1789.88,"endTime":1792.76,"body":"it? You know? Like, can you just"},{"speaker":"Johan Vesters","startTime":1789.88,"endTime":1792.76,"body":"have like ice or something or"},{"speaker":"Johan Vesters","startTime":1792.76,"endTime":1793.72,"body":"just water like?"},{"speaker":"Kristine Andali","startTime":1796.66,"endTime":1798.94,"body":"No, but the"},{"speaker":"Kristine Andali","startTime":1796.66,"endTime":1798.94,"body":"thing is, is people don't really"},{"speaker":"Kristine Andali","startTime":1798.94,"endTime":1802.27,"body":"I think they get so used to it"},{"speaker":"Kristine Andali","startTime":1798.94,"endTime":1802.27,"body":"and they don't realize how good"},{"speaker":"Kristine Andali","startTime":1802.27,"endTime":1807.25,"body":"their sleep can be without it."},{"speaker":"Kristine Andali","startTime":1802.27,"endTime":1807.25,"body":"Actually, Eric was like that. He"},{"speaker":"Kristine Andali","startTime":1807.25,"endTime":1811.3,"body":"like when we first started"},{"speaker":"Kristine Andali","startTime":1807.25,"endTime":1811.3,"body":"dating. He would drink coffee at"},{"speaker":"Kristine Andali","startTime":1811.3,"endTime":1815.29,"body":"like eight at night nine at"},{"speaker":"Kristine Andali","startTime":1811.3,"endTime":1815.29,"body":"night. I'm like, This is insane."},{"speaker":"Kristine Andali","startTime":1815.68,"endTime":1821.32,"body":"Like, how are you doing that?"},{"speaker":"Kristine Andali","startTime":1815.68,"endTime":1821.32,"body":"And then he like he just it"},{"speaker":"Kristine Andali","startTime":1821.32,"endTime":1824.14,"body":"wasn't like I was like you you"},{"speaker":"Kristine Andali","startTime":1821.32,"endTime":1824.14,"body":"just stop like I really didn't"},{"speaker":"Kristine Andali","startTime":1824.14,"endTime":1828.04,"body":"care. I mean it was up to him."},{"speaker":"Kristine Andali","startTime":1824.14,"endTime":1828.04,"body":"But he just It's like started"},{"speaker":"Kristine Andali","startTime":1828.07,"endTime":1834.07,"body":"stop doing it. And I'm like, so"},{"speaker":"Kristine Andali","startTime":1828.07,"endTime":1834.07,"body":"how do you feel now? You know,"},{"speaker":"Kristine Andali","startTime":1834.07,"endTime":1838.3,"body":"from like, actually drinking the"},{"speaker":"Kristine Andali","startTime":1834.07,"endTime":1838.3,"body":"coffee and then not and there's"},{"speaker":"Kristine Andali","startTime":1838.3,"endTime":1842.95,"body":"a difference. It's he'll get"},{"speaker":"Kristine Andali","startTime":1838.3,"endTime":1842.95,"body":"into deeper sleep. But he didn't"},{"speaker":"Kristine Andali","startTime":1842.98,"endTime":1846.1000000000001,"body":"realize that because he was"},{"speaker":"Kristine Andali","startTime":1842.98,"endTime":1846.1000000000001,"body":"doing it so often."},{"speaker":"Johan Vesters","startTime":1848.08,"endTime":1852.82,"body":"So this was two"},{"speaker":"Johan Vesters","startTime":1848.08,"endTime":1852.82,"body":"years ago, maybe I talked to"},{"speaker":"Johan Vesters","startTime":1852.82,"endTime":1858.01,"body":"Aaron Harris trigger, because he"},{"speaker":"Johan Vesters","startTime":1852.82,"endTime":1858.01,"body":"had posted his experience with"},{"speaker":"Johan Vesters","startTime":1858.01,"endTime":1862.66,"body":"like, not doing any caffeine for"},{"speaker":"Johan Vesters","startTime":1858.01,"endTime":1862.66,"body":"like 30 days. So I was like, Yo,"},{"speaker":"Johan Vesters","startTime":1862.66,"endTime":1865.54,"body":"I know that I'm currently"},{"speaker":"Johan Vesters","startTime":1862.66,"endTime":1865.54,"body":"drinking too much caffeine. How"},{"speaker":"Johan Vesters","startTime":1865.54,"endTime":1869.68,"body":"was your experience with that?"},{"speaker":"Johan Vesters","startTime":1865.54,"endTime":1869.68,"body":"You know, how did you feel? So"},{"speaker":"Johan Vesters","startTime":1869.68,"endTime":1873.1000000000001,"body":"you sent me a audiobook. I think"},{"speaker":"Johan Vesters","startTime":1869.68,"endTime":1873.1000000000001,"body":"it's called caffeine or"},{"speaker":"Johan Vesters","startTime":1873.1000000000001,"endTime":1876.7,"body":"whatever. But like, it's kind of"},{"speaker":"Johan Vesters","startTime":1873.1000000000001,"endTime":1876.7,"body":"worth checking out. But it's not"},{"speaker":"Johan Vesters","startTime":1876.7,"endTime":1879.49,"body":"anti caffeine, by the way. It's"},{"speaker":"Johan Vesters","startTime":1876.7,"endTime":1879.49,"body":"just like, very just objective."},{"speaker":"Johan Vesters","startTime":1881.95,"endTime":1887.47,"body":"But I tried it for 30 days. And"},{"speaker":"Johan Vesters","startTime":1881.95,"endTime":1887.47,"body":"the first two weeks. It was"},{"speaker":"Johan Vesters","startTime":1887.47,"endTime":1895.66,"body":"terrible. My energy was the"},{"speaker":"Johan Vesters","startTime":1887.47,"endTime":1895.66,"body":"worst I was. You It's kind of"},{"speaker":"Johan Vesters","startTime":1895.66,"endTime":1899.92,"body":"like a feeling of like, it's a"},{"speaker":"Johan Vesters","startTime":1895.66,"endTime":1899.92,"body":"combination of dehydrated, just"},{"speaker":"Johan Vesters","startTime":1899.92,"endTime":1902.95,"body":"a general headache. And then"},{"speaker":"Johan Vesters","startTime":1899.92,"endTime":1902.95,"body":"like being hungover. That's what"},{"speaker":"Johan Vesters","startTime":1902.95,"endTime":1907.66,"body":"it felt like. And then after two"},{"speaker":"Johan Vesters","startTime":1902.95,"endTime":1907.66,"body":"weeks, it kind of becomes normal"},{"speaker":"Johan Vesters","startTime":1907.66,"endTime":1910.21,"body":"again. But anyway, long story"},{"speaker":"Johan Vesters","startTime":1907.66,"endTime":1910.21,"body":"short, after four weeks of not"},{"speaker":"Johan Vesters","startTime":1910.21,"endTime":1912.91,"body":"having any coffee. I was like,"},{"speaker":"Johan Vesters","startTime":1910.21,"endTime":1912.91,"body":"Okay, let me just have one"},{"speaker":"Johan Vesters","startTime":1912.91,"endTime":1921.25,"body":"again. And it was like 2pm and a"},{"speaker":"Johan Vesters","startTime":1912.91,"endTime":1921.25,"body":"2am. I was still like, and but"},{"speaker":"Johan Vesters","startTime":1921.25,"endTime":1927.7,"body":"like, Oh, I could not sleep. So"},{"speaker":"Johan Vesters","startTime":1921.25,"endTime":1927.7,"body":"like my sleep, like fewer that"},{"speaker":"Johan Vesters","startTime":1927.7,"endTime":1930.3700000000001,"body":"four week period just got better"},{"speaker":"Johan Vesters","startTime":1927.7,"endTime":1930.3700000000001,"body":"and better and better. It was"},{"speaker":"Johan Vesters","startTime":1930.3700000000001,"endTime":1935.47,"body":"amazing. And then once I had"},{"speaker":"Johan Vesters","startTime":1930.3700000000001,"endTime":1935.47,"body":"coffee again, I swear like 2am I"},{"speaker":"Johan Vesters","startTime":1935.47,"endTime":1938.5900000000001,"body":"was still up just from the cup"},{"speaker":"Johan Vesters","startTime":1935.47,"endTime":1938.5900000000001,"body":"like to 2pm you know?"},{"speaker":"Kristine Andali","startTime":1940.0,"endTime":1944.47,"body":"Yeah, it's,"},{"speaker":"Kristine Andali","startTime":1940.0,"endTime":1944.47,"body":"it's having it later. Oh, good."},{"speaker":"Johan Vesters","startTime":1945.73,"endTime":1948.22,"body":"But I gotta do"},{"speaker":"Johan Vesters","startTime":1945.73,"endTime":1948.22,"body":"that, again, to be honest with"},{"speaker":"Johan Vesters","startTime":1948.22,"endTime":1952.48,"body":"you, because I'm drinking too"},{"speaker":"Johan Vesters","startTime":1948.22,"endTime":1952.48,"body":"much coffee right now. But we"},{"speaker":"Johan Vesters","startTime":1952.48,"endTime":1956.1100000000001,"body":"are at the 30 minute mark. Talk"},{"speaker":"Johan Vesters","startTime":1952.48,"endTime":1956.1100000000001,"body":"to you next week or soon. Thank"},{"speaker":"Johan Vesters","startTime":1956.1100000000001,"endTime":1958.75,"body":"you for listening. And yeah, you"},{"speaker":"Johan Vesters","startTime":1956.1100000000001,"endTime":1958.75,"body":"know, we're fine. It's like I"},{"speaker":"Johan Vesters","startTime":1958.75,"endTime":1961.78,"body":"said, subscribe to YouTube."},{"speaker":"Johan Vesters","startTime":1958.75,"endTime":1961.78,"body":"Check us out there and I will be"},{"speaker":"Johan Vesters","startTime":1961.78,"endTime":1963.7,"body":"back with more q\u0026a next week."}]}