{"version":"1.0.0","segments":[{"speaker":"[johan_vesters]","startTime":0.19,"endTime":4.913,"body":"What's up guys? Welcome back"},{"speaker":"[johan_vesters]","startTime":0.19,"endTime":4.913,"body":"to Talking Nutrition. Today's episode 39 and"},{"speaker":"[johan_vesters]","startTime":4.933,"endTime":8.015,"body":"you're going to have to do"},{"speaker":"[johan_vesters]","startTime":4.933,"endTime":8.015,"body":"with Just Me. There's no Christine. Unfortunately,"},{"speaker":"[johan_vesters]","startTime":8.495,"endTime":11.697,"body":"nowhere to be found. She's"},{"speaker":"[johan_vesters]","startTime":8.495,"endTime":11.697,"body":"going to be back with us next week. Now she"},{"speaker":"[johan_vesters]","startTime":11.717,"endTime":15.42,"body":"has some stuff come up and"},{"speaker":"[johan_vesters]","startTime":11.717,"endTime":15.42,"body":"figured, Hey, let's knock one out. Anyway,"},{"speaker":"[johan_vesters]","startTime":15.84,"endTime":19.642,"body":"because we are trying to stick"},{"speaker":"[johan_vesters]","startTime":15.84,"endTime":19.642,"body":"to our weekly cadence. Let's go. That's right."},{"speaker":"[johan_vesters]","startTime":19.843,"endTime":24.145,"body":"Of at least one episode last"},{"speaker":"[johan_vesters]","startTime":19.843,"endTime":24.145,"body":"week with the two, which was great. And yeah,"},{"speaker":"[johan_vesters]","startTime":24.306,"endTime":29.009,"body":"see where this conversation"},{"speaker":"[johan_vesters]","startTime":24.306,"endTime":29.009,"body":"takes us. Right. It's always weird to kind"},{"speaker":"[johan_vesters]","startTime":29.049,"endTime":32.871,"body":"of like just be talking. into"},{"speaker":"[johan_vesters]","startTime":29.049,"endTime":32.871,"body":"a microphone by myself instead of having crusade"},{"speaker":"[johan_vesters]","startTime":32.911,"endTime":36.654,"body":"over there. You know, now I"},{"speaker":"[johan_vesters]","startTime":32.911,"endTime":36.654,"body":"wanted to talk to you about losing weight."},{"speaker":"[johan_vesters]","startTime":37.334,"endTime":40.416,"body":"Why you're not losing weight,"},{"speaker":"[johan_vesters]","startTime":37.334,"endTime":40.416,"body":"why you don't look like you're working out,"},{"speaker":"[johan_vesters]","startTime":40.516,"endTime":44.039,"body":"right? Why you're struggling"},{"speaker":"[johan_vesters]","startTime":40.516,"endTime":44.039,"body":"with low energy, maybe low performance, et"},{"speaker":"[johan_vesters]","startTime":44.059,"endTime":48.222,"body":"cetera. And what you could"},{"speaker":"[johan_vesters]","startTime":44.059,"endTime":48.222,"body":"do about it, right? So over the years as a"},{"speaker":"[johan_vesters]","startTime":48.262,"endTime":52.524,"body":"coach and even throughout my,"},{"speaker":"[johan_vesters]","startTime":48.262,"endTime":52.524,"body":"my personal fitness journey, right? So 10 years"},{"speaker":"[johan_vesters]","startTime":52.564,"endTime":56.927,"body":"ago, I lost 30 kilos and there's"},{"speaker":"[johan_vesters]","startTime":52.564,"endTime":56.927,"body":"a lot of shit to figure out along the way."},{"speaker":"[johan_vesters]","startTime":58.048,"endTime":62.531,"body":"But like over the years, with"},{"speaker":"[johan_vesters]","startTime":58.048,"endTime":62.531,"body":"the same stuff over and over again. That goes"},{"speaker":"[johan_vesters]","startTime":62.571,"endTime":66.874,"body":"for my current clients, Christine's"},{"speaker":"[johan_vesters]","startTime":62.571,"endTime":66.874,"body":"clients, I know are dealing with the same things"},{"speaker":"[johan_vesters]","startTime":66.894,"endTime":72.218,"body":"before they sign up. Like myself,"},{"speaker":"[johan_vesters]","startTime":66.894,"endTime":72.218,"body":"like I said, like 10 years ago, it was definitely"},{"speaker":"[johan_vesters]","startTime":72.238,"endTime":76.981,"body":"not easy to figure that out."},{"speaker":"[johan_vesters]","startTime":72.238,"endTime":76.981,"body":"How to diet, how to lose weight, how to actually"},{"speaker":"[johan_vesters]","startTime":77.021,"endTime":80.923,"body":"keep it off, et cetera. And"},{"speaker":"[johan_vesters]","startTime":77.021,"endTime":80.923,"body":"even just friends and family and just people"},{"speaker":"[johan_vesters]","startTime":80.963,"endTime":86.167,"body":"I talk to, I swear like nine"},{"speaker":"[johan_vesters]","startTime":80.963,"endTime":86.167,"body":"and a half out of 10 times when I get someone"},{"speaker":"[johan_vesters]","startTime":86.207,"endTime":89.229,"body":"on the phone and we're talking"},{"speaker":"[johan_vesters]","startTime":86.207,"endTime":89.229,"body":"about whether it's coaching related or they're,"},{"speaker":"[johan_vesters]","startTime":90.33,"endTime":94.132,"body":"just want to talk strategy"},{"speaker":"[johan_vesters]","startTime":90.33,"endTime":94.132,"body":"and have some questions like I swear like just"},{"speaker":"[johan_vesters]","startTime":94.152,"endTime":97.655,"body":"about every call includes these"},{"speaker":"[johan_vesters]","startTime":94.152,"endTime":97.655,"body":"three issues that we're going to talk about"},{"speaker":"[johan_vesters]","startTime":97.695,"endTime":101.997,"body":"today. Now before we get into"},{"speaker":"[johan_vesters]","startTime":97.695,"endTime":101.997,"body":"the episode, this episode is brought to you"},{"speaker":"[johan_vesters]","startTime":102.037,"endTime":106.04,"body":"by Odyssey Coaching Systems,"},{"speaker":"[johan_vesters]","startTime":102.037,"endTime":106.04,"body":"my nutrition coaching company. If you're ever"},{"speaker":"[johan_vesters]","startTime":106.06,"endTime":109.983,"body":"looking for more individualized"},{"speaker":"[johan_vesters]","startTime":106.06,"endTime":109.983,"body":"help, I'll make sure to drop the link in the"},{"speaker":"[johan_vesters]","startTime":110.003,"endTime":113.785,"body":"show notes. I am currently"},{"speaker":"[johan_vesters]","startTime":110.003,"endTime":113.785,"body":"taking on clients. So if you want to have a"},{"speaker":"[johan_vesters]","startTime":113.805,"endTime":118.248,"body":"chat, feel free to reach out."},{"speaker":"[johan_vesters]","startTime":113.805,"endTime":118.248,"body":"And that being said, we are also doing a webinar"},{"speaker":"[johan_vesters]","startTime":118.388,"endTime":121.63,"body":"upcoming Wednesday. So that's"},{"speaker":"[johan_vesters]","startTime":118.388,"endTime":121.63,"body":"going to be two days from now, where we're"},{"speaker":"[johan_vesters]","startTime":121.651,"endTime":124.973,"body":"going to break down the things"},{"speaker":"[johan_vesters]","startTime":121.651,"endTime":124.973,"body":"that we're going to talk about today into even"},{"speaker":"[johan_vesters]","startTime":125.013,"endTime":130.376,"body":"further detail, which is really"},{"speaker":"[johan_vesters]","startTime":125.013,"endTime":130.376,"body":"why I wanted to talk about this today. So the"},{"speaker":"[johan_vesters]","startTime":130.436,"endTime":137.001,"body":"three issues, right? The three"},{"speaker":"[johan_vesters]","startTime":130.436,"endTime":137.001,"body":"issues that most people struggle with. Let's"},{"speaker":"[johan_vesters]","startTime":137.041,"endTime":141.764,"body":"start with just trying about"},{"speaker":"[johan_vesters]","startTime":137.041,"endTime":141.764,"body":"every single diet under the sun. You try keto,"},{"speaker":"[johan_vesters]","startTime":141.884,"endTime":147.428,"body":"low carb, now it's like the"},{"speaker":"[johan_vesters]","startTime":141.884,"endTime":147.428,"body":"whole carnivore shit, you know? You try, you"},{"speaker":"[johan_vesters]","startTime":147.448,"endTime":153.672,"body":"know, anything like cutting"},{"speaker":"[johan_vesters]","startTime":147.448,"endTime":153.672,"body":"the carbs. raw vegan or you try intermittent"},{"speaker":"[johan_vesters]","startTime":153.692,"endTime":156.374,"body":"fasting, which technically"},{"speaker":"[johan_vesters]","startTime":153.692,"endTime":156.374,"body":"is not really a diet, but you know what I mean?"},{"speaker":"[johan_vesters]","startTime":157.194,"endTime":160.496,"body":"A lot of stuff that's usually"},{"speaker":"[johan_vesters]","startTime":157.194,"endTime":160.496,"body":"very strict, that usually leads to binge eating"},{"speaker":"[johan_vesters]","startTime":160.657,"endTime":164.359,"body":"instead of actually losing"},{"speaker":"[johan_vesters]","startTime":160.657,"endTime":164.359,"body":"the body fat. But it's frustrating, right?"},{"speaker":"[johan_vesters]","startTime":164.479,"endTime":168.962,"body":"You can't stick to that stuff"},{"speaker":"[johan_vesters]","startTime":164.479,"endTime":168.962,"body":"long term, but we'll get into sustainability"},{"speaker":"[johan_vesters]","startTime":168.982,"endTime":173.105,"body":"in a sec. But the issue here"},{"speaker":"[johan_vesters]","startTime":168.982,"endTime":173.105,"body":"is that there's no strategy in place. We're"},{"speaker":"[johan_vesters]","startTime":173.405,"endTime":176.967,"body":"constantly trying to diet,"},{"speaker":"[johan_vesters]","startTime":173.405,"endTime":176.967,"body":"to diet, diet, and then you sign up with a"},{"speaker":"[johan_vesters]","startTime":177.007,"endTime":181.731,"body":"coach and they're like, hey,"},{"speaker":"[johan_vesters]","startTime":177.007,"endTime":181.731,"body":"you wanna lose weight? Here you go. boom. Then"},{"speaker":"[johan_vesters]","startTime":181.751,"endTime":186.954,"body":"you try a meal plan and you"},{"speaker":"[johan_vesters]","startTime":181.751,"endTime":186.954,"body":"know by the end of the year it's just try to"},{"speaker":"[johan_vesters]","startTime":186.994,"endTime":191.197,"body":"cut calories, try to cut calories"},{"speaker":"[johan_vesters]","startTime":186.994,"endTime":191.197,"body":"like there's no real like nourishing of the"},{"speaker":"[johan_vesters]","startTime":191.237,"endTime":195.94,"body":"body you know. So what happens"},{"speaker":"[johan_vesters]","startTime":191.237,"endTime":195.94,"body":"is we end up with more body fat less muscle"},{"speaker":"[johan_vesters]","startTime":196.0,"endTime":199.322,"body":"especially when we're yo-yo"},{"speaker":"[johan_vesters]","startTime":196.0,"endTime":199.322,"body":"dieting what happens when we lose weight really"},{"speaker":"[johan_vesters]","startTime":199.362,"endTime":202.665,"body":"quickly you'll lose muscle."},{"speaker":"[johan_vesters]","startTime":199.362,"endTime":202.665,"body":"Guess what happens when you bounce back up"},{"speaker":"[johan_vesters]","startTime":202.685,"endTime":206.687,"body":"in no time you'll gain more"},{"speaker":"[johan_vesters]","startTime":202.685,"endTime":206.687,"body":"body fat and that muscle you're not gonna gain"},{"speaker":"[johan_vesters]","startTime":206.727,"endTime":214.432,"body":"back. So we end up with more"},{"speaker":"[johan_vesters]","startTime":206.727,"endTime":214.432,"body":"fat, less muscle, crappy metabolism, our hormones"},{"speaker":"[johan_vesters]","startTime":214.472,"endTime":219.216,"body":"are out of whack and just all"},{"speaker":"[johan_vesters]","startTime":214.472,"endTime":219.216,"body":"together it's just a lot of stress to the body"},{"speaker":"[johan_vesters]","startTime":219.296,"endTime":226.12,"body":"or on the body with you know"},{"speaker":"[johan_vesters]","startTime":219.296,"endTime":226.12,"body":"tons and tons of negative consequences. Feel"},{"speaker":"[johan_vesters]","startTime":226.16,"endTime":230.283,"body":"frustrated, we're unhappy and"},{"speaker":"[johan_vesters]","startTime":226.16,"endTime":230.283,"body":"even though we feel like we're trying everything"},{"speaker":"[johan_vesters]","startTime":230.763,"endTime":234.606,"body":"right we're doing everything"},{"speaker":"[johan_vesters]","startTime":230.763,"endTime":234.606,"body":"right, trying all the diets, we're not really"},{"speaker":"[johan_vesters]","startTime":234.646,"endTime":239.609,"body":"moving forward. Second, we"},{"speaker":"[johan_vesters]","startTime":234.646,"endTime":239.609,"body":"don't really know how to progress. There's"},{"speaker":"[johan_vesters]","startTime":239.629,"endTime":243.752,"body":"a lot of guesses Like other"},{"speaker":"[johan_vesters]","startTime":239.629,"endTime":243.752,"body":"than odd just cut sugar or cut the carbs. There's"},{"speaker":"[johan_vesters]","startTime":243.852,"endTime":249.316,"body":"not necessarily a way to really"},{"speaker":"[johan_vesters]","startTime":243.852,"endTime":249.316,"body":"determine like hey Are we progressing? How"},{"speaker":"[johan_vesters]","startTime":249.336,"endTime":252.618,"body":"can we make changes? How are"},{"speaker":"[johan_vesters]","startTime":249.336,"endTime":252.618,"body":"we gonna stick to it? Especially when motivation"},{"speaker":"[johan_vesters]","startTime":252.678,"endTime":258.001,"body":"fades and Like how will we"},{"speaker":"[johan_vesters]","startTime":252.678,"endTime":258.001,"body":"move forward right because I think a lot of"},{"speaker":"[johan_vesters]","startTime":258.041,"endTime":263.045,"body":"times It's not like hey, okay."},{"speaker":"[johan_vesters]","startTime":258.041,"endTime":263.045,"body":"We're gonna do this. We know the actions we"},{"speaker":"[johan_vesters]","startTime":263.065,"endTime":267.208,"body":"got to focus on This is what"},{"speaker":"[johan_vesters]","startTime":263.065,"endTime":267.208,"body":"needs to happen. Okay boom. Let's execute."},{"speaker":"[johan_vesters]","startTime":267.248,"endTime":272.111,"body":"Let's get you to your goal"},{"speaker":"[johan_vesters]","startTime":267.248,"endTime":272.111,"body":"kind of like guessing and not really knowing"},{"speaker":"[johan_vesters]","startTime":272.151,"endTime":280.076,"body":"what's up and a lot of like"},{"speaker":"[johan_vesters]","startTime":272.151,"endTime":280.076,"body":"just trying random stuff really. We don't know"},{"speaker":"[johan_vesters]","startTime":280.116,"endTime":283.699,"body":"if we're consistent right we"},{"speaker":"[johan_vesters]","startTime":280.116,"endTime":283.699,"body":"should always hear that right you know get"},{"speaker":"[johan_vesters]","startTime":283.739,"endTime":287.061,"body":"consistent like what the hell"},{"speaker":"[johan_vesters]","startTime":283.739,"endTime":287.061,"body":"does that even mean how do you get consistent"},{"speaker":"[johan_vesters]","startTime":287.081,"endTime":292.805,"body":"I had a good chat with someone"},{"speaker":"[johan_vesters]","startTime":287.081,"endTime":292.805,"body":"recently on my Instagram about this but there's"},{"speaker":"[johan_vesters]","startTime":292.845,"endTime":298.028,"body":"no system in place here we"},{"speaker":"[johan_vesters]","startTime":292.845,"endTime":298.028,"body":"cannot really stick to it right we don't really"},{"speaker":"[johan_vesters]","startTime":298.068,"endTime":302.257,"body":"know if we're moving forward"},{"speaker":"[johan_vesters]","startTime":298.068,"endTime":302.257,"body":"and that's an We're just guessing at best."},{"speaker":"[johan_vesters]","startTime":303.441,"endTime":310.141,"body":"I guess what? Guessing doesn't"},{"speaker":"[johan_vesters]","startTime":303.441,"endTime":310.141,"body":"really get you results. Lastly, we just can't"},{"speaker":"[johan_vesters]","startTime":310.181,"endTime":315.411,"body":"seem to stick to their strict"},{"speaker":"[johan_vesters]","startTime":310.181,"endTime":315.411,"body":"diets. We tend to always think like all or"},{"speaker":"[johan_vesters]","startTime":315.451,"endTime":319.073,"body":"nothing, right? That's either"},{"speaker":"[johan_vesters]","startTime":315.451,"endTime":319.073,"body":"I got to go like all clean or it's like if"},{"speaker":"[johan_vesters]","startTime":319.113,"endTime":323.336,"body":"it fits your macros where sure,"},{"speaker":"[johan_vesters]","startTime":319.113,"endTime":323.336,"body":"I count my calories, but you know, or my macros,"},{"speaker":"[johan_vesters]","startTime":324.176,"endTime":328.96,"body":"but food quality doesn't fucking"},{"speaker":"[johan_vesters]","startTime":324.176,"endTime":328.96,"body":"matter. Or we do super well during the weekend,"},{"speaker":"[johan_vesters]","startTime":329.04,"endTime":333.883,"body":"or sorry, during the week,"},{"speaker":"[johan_vesters]","startTime":329.04,"endTime":333.883,"body":"but then when the weekend comes around, there's"},{"speaker":"[johan_vesters]","startTime":333.943,"endTime":337.826,"body":"no rules, right? We don't know"},{"speaker":"[johan_vesters]","startTime":333.943,"endTime":337.826,"body":"how to control that. So instead of that all"},{"speaker":"[johan_vesters]","startTime":337.846,"endTime":342.088,"body":"or nothing thinking, right?"},{"speaker":"[johan_vesters]","startTime":337.846,"endTime":342.088,"body":"Where all is unsustainable, which by the way"},{"speaker":"[johan_vesters]","startTime":342.128,"endTime":348.873,"body":"is exactly why now, beginning"},{"speaker":"[johan_vesters]","startTime":342.128,"endTime":348.873,"body":"of April basically. You know, people almost,"},{"speaker":"[johan_vesters]","startTime":350.254,"endTime":354.657,"body":"which is why people have already"},{"speaker":"[johan_vesters]","startTime":350.254,"endTime":354.657,"body":"given up on their New Year's resolution, right?"},{"speaker":"[johan_vesters]","startTime":354.717,"endTime":359.8,"body":"Because we're only three months"},{"speaker":"[johan_vesters]","startTime":354.717,"endTime":359.8,"body":"in now. We got nine months left. Most people"},{"speaker":"[johan_vesters]","startTime":359.94,"endTime":364.103,"body":"already quit. And that's not"},{"speaker":"[johan_vesters]","startTime":359.94,"endTime":364.103,"body":"even just this month, that was already in January."},{"speaker":"[johan_vesters]","startTime":364.603,"endTime":367.866,"body":"Why is that? They said all"},{"speaker":"[johan_vesters]","startTime":364.603,"endTime":367.866,"body":"or nothing thinking. All of a sudden we think,"},{"speaker":"[johan_vesters]","startTime":367.886,"endTime":371.328,"body":"hey, we're gonna do everything"},{"speaker":"[johan_vesters]","startTime":367.886,"endTime":371.328,"body":"right. I'm gonna focus on my protein, my water,"},{"speaker":"[johan_vesters]","startTime":371.368,"endTime":376.551,"body":"my steps, the workouts. And"},{"speaker":"[johan_vesters]","startTime":371.368,"endTime":376.551,"body":"eat these foods and just clean and you know"},{"speaker":"[johan_vesters]","startTime":376.571,"endTime":379.733,"body":"cut to alcohol or whatever"},{"speaker":"[johan_vesters]","startTime":376.571,"endTime":379.733,"body":"you try to do everything all at once. Guess"},{"speaker":"[johan_vesters]","startTime":379.754,"endTime":385.057,"body":"what? That's great. And if"},{"speaker":"[johan_vesters]","startTime":379.754,"endTime":385.057,"body":"you can stick to that amazing. But guess why"},{"speaker":"[johan_vesters]","startTime":385.117,"endTime":389.22,"body":"people usually can't stick"},{"speaker":"[johan_vesters]","startTime":385.117,"endTime":389.22,"body":"to things like 75 heart, which I'm not bashing"},{"speaker":"[johan_vesters]","startTime":389.24,"endTime":393.643,"body":"by the way, but there's a lot"},{"speaker":"[johan_vesters]","startTime":389.24,"endTime":393.643,"body":"of stuff you got to focus on. In reality, most"},{"speaker":"[johan_vesters]","startTime":393.683,"endTime":399.947,"body":"people with a busy life, right?"},{"speaker":"[johan_vesters]","startTime":393.683,"endTime":399.947,"body":"Parents work studies. It's really fucking difficult"},{"speaker":"[johan_vesters]","startTime":399.967,"endTime":407.912,"body":"to stick to that stuff. established"},{"speaker":"[johan_vesters]","startTime":399.967,"endTime":407.912,"body":"that all doesn't really lead to anything either"},{"speaker":"[johan_vesters]","startTime":407.952,"endTime":413.796,"body":"because eventually we hit a"},{"speaker":"[johan_vesters]","startTime":407.952,"endTime":413.796,"body":"wall, right? And then we just go fuck it. And"},{"speaker":"[johan_vesters]","startTime":413.816,"endTime":417.739,"body":"then nothing is also not really"},{"speaker":"[johan_vesters]","startTime":413.816,"endTime":417.739,"body":"getting us anywhere. So we need to find that"},{"speaker":"[johan_vesters]","startTime":417.799,"endTime":423.222,"body":"sweet spot, right? Which we"},{"speaker":"[johan_vesters]","startTime":417.799,"endTime":423.222,"body":"like to call the 80-20 rule, flexible dieting,"},{"speaker":"[johan_vesters]","startTime":423.523,"endTime":426.325,"body":"that's the approach that I"},{"speaker":"[johan_vesters]","startTime":423.523,"endTime":426.325,"body":"use is what Christina is with our clients."},{"speaker":"[johan_vesters]","startTime":426.905,"endTime":430.387,"body":"And that's really how we find"},{"speaker":"[johan_vesters]","startTime":426.905,"endTime":430.387,"body":"that sweet spot between like being healthy,"},{"speaker":"[johan_vesters]","startTime":430.467,"endTime":434.41,"body":"right? And enjoying because"},{"speaker":"[johan_vesters]","startTime":430.467,"endTime":434.41,"body":"we do want to enjoy life. want to include the"},{"speaker":"[johan_vesters]","startTime":434.43,"endTime":438.853,"body":"flexible foods. But let's zoom"},{"speaker":"[johan_vesters]","startTime":434.43,"endTime":438.853,"body":"out a little bit. Other than just the meals,"},{"speaker":"[johan_vesters]","startTime":439.453,"endTime":443.796,"body":"you also want to be able to"},{"speaker":"[johan_vesters]","startTime":439.453,"endTime":443.796,"body":"include the flexible moments like evenings"},{"speaker":"[johan_vesters]","startTime":443.876,"endTime":446.658,"body":"out, weekends, and we talk"},{"speaker":"[johan_vesters]","startTime":443.876,"endTime":446.658,"body":"about this stuff all the time on the podcast,"},{"speaker":"[johan_vesters]","startTime":446.678,"endTime":452.102,"body":"but like vacations, holidays,"},{"speaker":"[johan_vesters]","startTime":446.678,"endTime":452.102,"body":"they're not like separate, right? And I just"},{"speaker":"[johan_vesters]","startTime":452.122,"endTime":458.806,"body":"had a good chat with my client"},{"speaker":"[johan_vesters]","startTime":452.122,"endTime":458.806,"body":"who is currently in still in Thailand. And"},{"speaker":"[johan_vesters]","startTime":458.826,"endTime":463.189,"body":"she's just like enjoying it,"},{"speaker":"[johan_vesters]","startTime":458.826,"endTime":463.189,"body":"right? And in in her check in, it was like,"},{"speaker":"[johan_vesters]","startTime":464.07,"endTime":469.295,"body":"I feel so good now, like not"},{"speaker":"[johan_vesters]","startTime":464.07,"endTime":469.295,"body":"stressing around like my food choices and I'm"},{"speaker":"[johan_vesters]","startTime":469.315,"endTime":473.419,"body":"not stressing around kind of"},{"speaker":"[johan_vesters]","startTime":469.315,"endTime":473.419,"body":"like You know my my old way of thinking where"},{"speaker":"[johan_vesters]","startTime":473.459,"endTime":476.442,"body":"I was like, oh, well it's vacation"},{"speaker":"[johan_vesters]","startTime":473.459,"endTime":476.442,"body":"now We're gonna make the most of it, you know"},{"speaker":"[johan_vesters]","startTime":477.203,"endTime":480.967,"body":"Like instead she's now able"},{"speaker":"[johan_vesters]","startTime":477.203,"endTime":480.967,"body":"to include that stuff, which is super cool,"},{"speaker":"[johan_vesters]","startTime":481.728,"endTime":483.509,"body":"right? That's where we want"},{"speaker":"[johan_vesters]","startTime":481.728,"endTime":483.509,"body":"to get you"},{"speaker":"[johan_vesters]","startTime":486.69,"endTime":490.512,"body":"And that's ultimately also"},{"speaker":"[johan_vesters]","startTime":486.69,"endTime":490.512,"body":"going to lead to you actually being able to"},{"speaker":"[johan_vesters]","startTime":490.532,"endTime":493.854,"body":"stick to healthy diet because"},{"speaker":"[johan_vesters]","startTime":490.532,"endTime":493.854,"body":"it's not going to be so super fucking strict"},{"speaker":"[johan_vesters]","startTime":493.894,"endTime":497.056,"body":"all the time. And here's the"},{"speaker":"[johan_vesters]","startTime":493.894,"endTime":497.056,"body":"thing too, right? With that, with it all or"},{"speaker":"[johan_vesters]","startTime":497.096,"endTime":501.119,"body":"nothing thinking, where we"},{"speaker":"[johan_vesters]","startTime":497.096,"endTime":501.119,"body":"don't really move forward in either case, there's"},{"speaker":"[johan_vesters]","startTime":501.139,"endTime":504.521,"body":"a lot of like strazzling guilt"},{"speaker":"[johan_vesters]","startTime":501.139,"endTime":504.521,"body":"around the favorite foods, you know, your,"},{"speaker":"[johan_vesters]","startTime":504.601,"endTime":509.144,"body":"your pizza, even your drinks"},{"speaker":"[johan_vesters]","startTime":504.601,"endTime":509.144,"body":"and stuff, by the way, or the weekends, right?"},{"speaker":"[johan_vesters]","startTime":510.385,"endTime":514.188,"body":"Or the vacations that we, we"},{"speaker":"[johan_vesters]","startTime":510.385,"endTime":514.188,"body":"already go into like Easter or Christmas, like"},{"speaker":"[johan_vesters]","startTime":514.208,"endTime":519.732,"body":"whatever time of the year it"},{"speaker":"[johan_vesters]","startTime":514.208,"endTime":519.732,"body":"is. go into that period knowing like, okay,"},{"speaker":"[johan_vesters]","startTime":520.012,"endTime":523.014,"body":"well, I'm not gonna be able"},{"speaker":"[johan_vesters]","startTime":520.012,"endTime":523.014,"body":"to track, I don't know what I'm gonna be eating"},{"speaker":"[johan_vesters]","startTime":523.074,"endTime":528.057,"body":"or cooking, et cetera. I don't"},{"speaker":"[johan_vesters]","startTime":523.074,"endTime":528.057,"body":"know what to do, I'm already stressed. So we"},{"speaker":"[johan_vesters]","startTime":528.197,"endTime":532.5,"body":"actually wanna prepare for"},{"speaker":"[johan_vesters]","startTime":528.197,"endTime":532.5,"body":"those moments too. So how are we gonna bridge"},{"speaker":"[johan_vesters]","startTime":532.52,"endTime":536.843,"body":"that gap, right? How are we"},{"speaker":"[johan_vesters]","startTime":532.52,"endTime":536.843,"body":"gonna take you from that point to actually"},{"speaker":"[johan_vesters]","startTime":536.883,"endTime":540.986,"body":"losing the weight, to building"},{"speaker":"[johan_vesters]","startTime":536.883,"endTime":540.986,"body":"the muscle and actually looking like you work"},{"speaker":"[johan_vesters]","startTime":541.086,"endTime":544.928,"body":"out, right? Because a lot of"},{"speaker":"[johan_vesters]","startTime":541.086,"endTime":544.928,"body":"people do also work very hard at the gym but"},{"speaker":"[johan_vesters]","startTime":544.968,"endTime":550.95,"body":"they don't see the actual results."},{"speaker":"[johan_vesters]","startTime":544.968,"endTime":550.95,"body":"which kind of sucks, I've been there. I know, it's frustrating, you know?"},{"speaker":"[johan_vesters]","startTime":552.85,"endTime":557.35,"body":"I know what it's like to try to go hard,"},{"speaker":"[johan_vesters]","startTime":552.85,"endTime":557.35,"body":"but just have shitty energy levels. Ha ha."},{"speaker":"[johan_vesters]","startTime":557.35,"endTime":559.81,"body":"Ha ha. Ha ha. Ha ha. Ha ha."},{"speaker":"[johan_vesters]","startTime":557.35,"endTime":559.81,"body":"Ha ha. Ha ha. Ha ha. Ha ha. I know what it's"},{"speaker":"[johan_vesters]","startTime":559.85,"endTime":564.113,"body":"like to just not be in a healthy"},{"speaker":"[johan_vesters]","startTime":559.85,"endTime":564.113,"body":"spot, you know, and I've seen people struggle"},{"speaker":"[johan_vesters]","startTime":564.153,"endTime":567.915,"body":"with that. There are three"},{"speaker":"[johan_vesters]","startTime":564.153,"endTime":567.915,"body":"S's that are going to help you here. Our strategy,"},{"speaker":"[johan_vesters]","startTime":568.015,"endTime":571.678,"body":"systems and sustainability."},{"speaker":"[johan_vesters]","startTime":568.015,"endTime":571.678,"body":"So let's cover them one by one. Right. First"},{"speaker":"[johan_vesters]","startTime":571.698,"endTime":576.021,"body":"of all, strategy. I like to"},{"speaker":"[johan_vesters]","startTime":571.698,"endTime":576.021,"body":"call this the diet before the diet and the"},{"speaker":"[johan_vesters]","startTime":576.041,"endTime":581.504,"body":"diet after the diet. Now, in"},{"speaker":"[johan_vesters]","startTime":576.041,"endTime":581.504,"body":"our coaching program, we run our clients through"},{"speaker":"[johan_vesters]","startTime":581.905,"endTime":588.189,"body":"three distinct phases. Right."},{"speaker":"[johan_vesters]","startTime":581.905,"endTime":588.189,"body":"There's no special diet. There's no like, bullshit"},{"speaker":"[johan_vesters]","startTime":588.209,"endTime":594.891,"body":"with like supplements or foods"},{"speaker":"[johan_vesters]","startTime":588.209,"endTime":594.891,"body":"etc. We actually work on our habits. And yes,"},{"speaker":"[johan_vesters]","startTime":594.911,"endTime":599.234,"body":"we do our tracking. We focus"},{"speaker":"[johan_vesters]","startTime":594.911,"endTime":599.234,"body":"on the food choices, et cetera. Right. But"},{"speaker":"[johan_vesters]","startTime":599.254,"endTime":603.737,"body":"in a slightly different way."},{"speaker":"[johan_vesters]","startTime":599.254,"endTime":603.737,"body":"First of all, our very first phase, we get"},{"speaker":"[johan_vesters]","startTime":603.757,"endTime":607.159,"body":"you ready. We get you up to"},{"speaker":"[johan_vesters]","startTime":603.757,"endTime":607.159,"body":"speed. We build momentum. We want to make sure"},{"speaker":"[johan_vesters]","startTime":607.179,"endTime":610.922,"body":"that we get consistent first"},{"speaker":"[johan_vesters]","startTime":607.179,"endTime":610.922,"body":"before we actually jump into a fat loss phase"},{"speaker":"[johan_vesters]","startTime":611.402,"endTime":615.625,"body":"or muscle gaining phase or"},{"speaker":"[johan_vesters]","startTime":611.402,"endTime":615.625,"body":"combination or even performance. We need to"},{"speaker":"[johan_vesters]","startTime":615.665,"endTime":620.888,"body":"have a starting point, right?"},{"speaker":"[johan_vesters]","startTime":615.665,"endTime":620.888,"body":"When we build that foundation, once we actually"},{"speaker":"[johan_vesters]","startTime":620.948,"endTime":625.734,"body":"know, Hey, okay, this is This"},{"speaker":"[johan_vesters]","startTime":620.948,"endTime":625.734,"body":"is where we want to get you to, but hey, are"},{"speaker":"[johan_vesters]","startTime":625.754,"endTime":629.96,"body":"you even eating enough right"},{"speaker":"[johan_vesters]","startTime":625.754,"endTime":629.96,"body":"now? Are we even consistent yet? Yes or no?"},{"speaker":"[johan_vesters]","startTime":630.22,"endTime":635.267,"body":"Right? If not, let's work on"},{"speaker":"[johan_vesters]","startTime":630.22,"endTime":635.267,"body":"that. This is where we build the main habits,"},{"speaker":"[johan_vesters]","startTime":635.347,"endTime":640.31,"body":"right? This is where we get"},{"speaker":"[johan_vesters]","startTime":635.347,"endTime":640.31,"body":"into things like tracking. Because here's the"},{"speaker":"[johan_vesters]","startTime":640.35,"endTime":644.773,"body":"thing, which is another reason"},{"speaker":"[johan_vesters]","startTime":640.35,"endTime":644.773,"body":"why most people fail, especially with their"},{"speaker":"[johan_vesters]","startTime":644.813,"endTime":649.016,"body":"New Year's resolution. They"},{"speaker":"[johan_vesters]","startTime":644.813,"endTime":649.016,"body":"try to figure it all out all at the same time"},{"speaker":"[johan_vesters]","startTime":649.096,"endTime":651.678,"body":"while we're dieting. And we"},{"speaker":"[johan_vesters]","startTime":649.096,"endTime":651.678,"body":"also want to build the muscle, right? And we"},{"speaker":"[johan_vesters]","startTime":651.798,"endTime":656.06,"body":"also want to run the marathon."},{"speaker":"[johan_vesters]","startTime":651.798,"endTime":656.06,"body":"Oh, and by the way, we're not sleeping more"},{"speaker":"[johan_vesters]","startTime":656.08,"endTime":660.904,"body":"than five hours and we're stressed"},{"speaker":"[johan_vesters]","startTime":656.08,"endTime":660.904,"body":"as fuck, right? And we're not eating any fruits"},{"speaker":"[johan_vesters]","startTime":660.944,"endTime":664.026,"body":"and veggies. Okay, cool. Like"},{"speaker":"[johan_vesters]","startTime":660.944,"endTime":664.026,"body":"let's work on that stuff first. Let's get you"},{"speaker":"[johan_vesters]","startTime":664.046,"endTime":668.969,"body":"ready, get you up to speed"},{"speaker":"[johan_vesters]","startTime":664.046,"endTime":668.969,"body":"and then go into the transformation phase."},{"speaker":"[johan_vesters]","startTime":668.989,"endTime":672.611,"body":"Let's cut. right? Let's make"},{"speaker":"[johan_vesters]","startTime":668.989,"endTime":672.611,"body":"sure that we walk you through that fat loss"},{"speaker":"[johan_vesters]","startTime":672.631,"endTime":678.055,"body":"phase in a sustainable way."},{"speaker":"[johan_vesters]","startTime":672.631,"endTime":678.055,"body":"And I will say here, right? So dieting is not"},{"speaker":"[johan_vesters]","startTime":678.335,"endTime":682.858,"body":"sustainable per se. Like it's"},{"speaker":"[johan_vesters]","startTime":678.335,"endTime":682.858,"body":"not a long-term thing. It's not meant to be"},{"speaker":"[johan_vesters]","startTime":682.898,"endTime":688.462,"body":"forever. So in a way, maybe"},{"speaker":"[johan_vesters]","startTime":682.898,"endTime":688.462,"body":"sustainable is not the best word, right? What"},{"speaker":"[johan_vesters]","startTime":688.482,"endTime":691.084,"body":"I'm trying to say is we're"},{"speaker":"[johan_vesters]","startTime":688.482,"endTime":691.084,"body":"going to do it in a way so that your energy"},{"speaker":"[johan_vesters]","startTime":691.124,"endTime":694.706,"body":"levels don't suck, so that"},{"speaker":"[johan_vesters]","startTime":691.124,"endTime":694.706,"body":"you're not cranky and hungry all the time,"},{"speaker":"[johan_vesters]","startTime":694.726,"endTime":700.411,"body":"so that you can actually stick"},{"speaker":"[johan_vesters]","startTime":694.726,"endTime":700.411,"body":"to it. That's the goal here. So So that being"},{"speaker":"[johan_vesters]","startTime":700.491,"endTime":704.396,"body":"said, right? So we've prepared"},{"speaker":"[johan_vesters]","startTime":700.491,"endTime":704.396,"body":"you for the road ahead. We should have, you"},{"speaker":"[johan_vesters]","startTime":704.416,"endTime":708.141,"body":"know, we should have the habits"},{"speaker":"[johan_vesters]","startTime":704.416,"endTime":708.141,"body":"in place now so that we can actually go into"},{"speaker":"[johan_vesters]","startTime":708.181,"endTime":713.048,"body":"a cut without hating the process."},{"speaker":"[johan_vesters]","startTime":708.181,"endTime":713.048,"body":"And by the way, even there, we'll plan for"},{"speaker":"[johan_vesters]","startTime":713.088,"endTime":718.531,"body":"breaks and stuff too, right?"},{"speaker":"[johan_vesters]","startTime":713.088,"endTime":718.531,"body":"But then lastly, you know, let's let's say"},{"speaker":"[johan_vesters]","startTime":718.571,"endTime":721.633,"body":"we're at the end of a fat loss."},{"speaker":"[johan_vesters]","startTime":718.571,"endTime":721.633,"body":"It's like, what happens then? Like we all know"},{"speaker":"[johan_vesters]","startTime":721.673,"endTime":725.836,"body":"that usually it's not the weight"},{"speaker":"[johan_vesters]","startTime":721.673,"endTime":725.836,"body":"loss problem. It's a weight loss maintenance"},{"speaker":"[johan_vesters]","startTime":725.876,"endTime":730.299,"body":"problem. Like most people do"},{"speaker":"[johan_vesters]","startTime":725.876,"endTime":730.299,"body":"manage to lose the weight with those restrictive"},{"speaker":"[johan_vesters]","startTime":730.339,"endTime":733.501,"body":"diets. It's like the keeping"},{"speaker":"[johan_vesters]","startTime":730.339,"endTime":733.501,"body":"it off part. That's, that's usually where it"},{"speaker":"[johan_vesters]","startTime":733.521,"endTime":737.604,"body":"goes wrong. That is where you"},{"speaker":"[johan_vesters]","startTime":733.521,"endTime":737.604,"body":"will make or break your results. And that is"},{"speaker":"[johan_vesters]","startTime":737.804,"endTime":742.307,"body":"usually where people break"},{"speaker":"[johan_vesters]","startTime":737.804,"endTime":742.307,"body":"their results. So let's avoid that, right?"},{"speaker":"[johan_vesters]","startTime":742.347,"endTime":746.089,"body":"By slowly bringing you back"},{"speaker":"[johan_vesters]","startTime":742.347,"endTime":746.089,"body":"up, right? Not everyone needs a very long reverse."},{"speaker":"[johan_vesters]","startTime":746.75,"endTime":752.714,"body":"we do need to keep you in check."},{"speaker":"[johan_vesters]","startTime":746.75,"endTime":752.714,"body":"Cause once we keep you in check and we go up"},{"speaker":"[johan_vesters]","startTime":752.814,"endTime":757.957,"body":"back to maintenance in a controlled"},{"speaker":"[johan_vesters]","startTime":752.814,"endTime":757.957,"body":"way, we kind of keep you from going, oh, I'm"},{"speaker":"[johan_vesters]","startTime":758.017,"endTime":760.939,"body":"done, I've lost the weight."},{"speaker":"[johan_vesters]","startTime":758.017,"endTime":760.939,"body":"I'm going back to normal. Guess what? There's"},{"speaker":"[johan_vesters]","startTime":760.979,"endTime":765.382,"body":"no fucking normal anymore,"},{"speaker":"[johan_vesters]","startTime":760.979,"endTime":765.382,"body":"right? We're changing, like we're creating"},{"speaker":"[johan_vesters]","startTime":765.402,"endTime":770.686,"body":"a new normal. We're raising"},{"speaker":"[johan_vesters]","startTime":765.402,"endTime":770.686,"body":"the bar basically, you know? So keep that in"},{"speaker":"[johan_vesters]","startTime":770.726,"endTime":774.528,"body":"mind, like we're not going"},{"speaker":"[johan_vesters]","startTime":770.726,"endTime":774.528,"body":"back to, in quotes, like normal, like we're"},{"speaker":"[johan_vesters]","startTime":774.608,"endTime":781.273,"body":"actually establishing a better"},{"speaker":"[johan_vesters]","startTime":774.608,"endTime":781.273,"body":"normal, a new you basically, right? You literally"},{"speaker":"[johan_vesters]","startTime":781.293,"endTime":786.216,"body":"need to become a different"},{"speaker":"[johan_vesters]","startTime":781.293,"endTime":786.216,"body":"person in order for this to last. So no, we're"},{"speaker":"[johan_vesters]","startTime":786.256,"endTime":790.859,"body":"not gonna go back to normal."},{"speaker":"[johan_vesters]","startTime":786.256,"endTime":790.859,"body":"However, there will be room for flexibility"},{"speaker":"[johan_vesters]","startTime":790.899,"endTime":793.961,"body":"again, so don't worry. So we're"},{"speaker":"[johan_vesters]","startTime":790.899,"endTime":793.961,"body":"gonna bring it back up, right? Reverse side"},{"speaker":"[johan_vesters]","startTime":793.981,"endTime":797.464,"body":"or not, bring it to maintenance,"},{"speaker":"[johan_vesters]","startTime":793.981,"endTime":797.464,"body":"but we'll keep you in check and only there"},{"speaker":"[johan_vesters]","startTime":797.904,"endTime":802.467,"body":"will step away from things"},{"speaker":"[johan_vesters]","startTime":797.904,"endTime":802.467,"body":"like tracking, et cetera, right? So that we"},{"speaker":"[johan_vesters]","startTime":802.487,"endTime":808.931,"body":"can also enjoy flexibility"},{"speaker":"[johan_vesters]","startTime":802.487,"endTime":808.931,"body":"without and by the way with your macros you"},{"speaker":"[johan_vesters]","startTime":808.971,"endTime":812.053,"body":"can be really them flexible"},{"speaker":"[johan_vesters]","startTime":808.971,"endTime":812.053,"body":"to you because you're going to learn how to"},{"speaker":"[johan_vesters]","startTime":812.133,"endTime":815.696,"body":"include all that stuff but"},{"speaker":"[johan_vesters]","startTime":812.133,"endTime":815.696,"body":"we'll talk about tracking this back but just"},{"speaker":"[johan_vesters]","startTime":815.716,"endTime":821.62,"body":"like that we now have a strategy"},{"speaker":"[johan_vesters]","startTime":815.716,"endTime":821.62,"body":"in place instead of just pushing that diet"},{"speaker":"[johan_vesters]","startTime":821.66,"endTime":825.322,"body":"button all the time and trying"},{"speaker":"[johan_vesters]","startTime":821.66,"endTime":825.322,"body":"diet after diet after diet now we actually"},{"speaker":"[johan_vesters]","startTime":825.342,"endTime":829.985,"body":"have a strategy in place a"},{"speaker":"[johan_vesters]","startTime":825.342,"endTime":829.985,"body":"strategy that you can repeat which is very"},{"speaker":"[johan_vesters]","startTime":830.005,"endTime":833.768,"body":"important and throughout life"},{"speaker":"[johan_vesters]","startTime":830.005,"endTime":833.768,"body":"you're going to be able to just maintain your"},{"speaker":"[johan_vesters]","startTime":836.87,"endTime":840.732,"body":"I want to kind of like build"},{"speaker":"[johan_vesters]","startTime":836.87,"endTime":840.732,"body":"some muscle or I want to run a marathon or"},{"speaker":"[johan_vesters]","startTime":840.832,"endTime":845.155,"body":"I want to Join a crossfit competition"},{"speaker":"[johan_vesters]","startTime":840.832,"endTime":845.155,"body":"or whatever it might be or I want to lose some"},{"speaker":"[johan_vesters]","startTime":845.175,"endTime":848.978,"body":"more body fat or I want to"},{"speaker":"[johan_vesters]","startTime":845.175,"endTime":848.978,"body":"build some muscle Okay, cool. We'll start with"},{"speaker":"[johan_vesters]","startTime":849.058,"endTime":853.101,"body":"a preparation phase, right?"},{"speaker":"[johan_vesters]","startTime":849.058,"endTime":853.101,"body":"I like to call that accelerate. It's our name"},{"speaker":"[johan_vesters]","startTime":853.121,"endTime":857.704,"body":"for that phase That's where"},{"speaker":"[johan_vesters]","startTime":853.121,"endTime":857.704,"body":"we get you up to speed Then once you're ready,"},{"speaker":"[johan_vesters]","startTime":857.824,"endTime":862.607,"body":"you actually get into the transformation"},{"speaker":"[johan_vesters]","startTime":857.824,"endTime":862.607,"body":"phase right transform They solidify your results"},{"speaker":"[johan_vesters]","startTime":863.127,"endTime":867.11,"body":"and just like that. You have"},{"speaker":"[johan_vesters]","startTime":863.127,"endTime":867.11,"body":"three phases you can work through strategy"},{"speaker":"[johan_vesters]","startTime":867.13,"endTime":870.612,"body":"that you can apply that works"},{"speaker":"[johan_vesters]","startTime":867.13,"endTime":870.612,"body":"for all of your goals. And here's the cool"},{"speaker":"[johan_vesters]","startTime":870.632,"endTime":877.257,"body":"thing. I know for a fact that"},{"speaker":"[johan_vesters]","startTime":870.632,"endTime":877.257,"body":"if you walk through those three phases proactively,"},{"speaker":"[johan_vesters]","startTime":877.277,"endTime":881.159,"body":"because that's a big word that"},{"speaker":"[johan_vesters]","startTime":877.277,"endTime":881.159,"body":"we cannot forget here, but you need to really"},{"speaker":"[johan_vesters]","startTime":881.199,"endTime":886.183,"body":"be like proactive here and"},{"speaker":"[johan_vesters]","startTime":881.199,"endTime":886.183,"body":"not half-asset, right? Then I know that this"},{"speaker":"[johan_vesters]","startTime":886.203,"endTime":892.407,"body":"stuff will serve you for life."},{"speaker":"[johan_vesters]","startTime":886.203,"endTime":892.407,"body":"So that's it for strategy, right? There's actually"},{"speaker":"[johan_vesters]","startTime":892.547,"endTime":898.732,"body":"a roadmap. We know what we're"},{"speaker":"[johan_vesters]","startTime":892.547,"endTime":898.732,"body":"doing, we're not doing all at once. Getting"},{"speaker":"[johan_vesters]","startTime":898.772,"endTime":904.196,"body":"into the next s systems need"},{"speaker":"[johan_vesters]","startTime":898.772,"endTime":904.196,"body":"to have some systems in place. I feel like"},{"speaker":"[johan_vesters]","startTime":906.238,"endTime":910.561,"body":"we want to do things like intuitively,"},{"speaker":"[johan_vesters]","startTime":906.238,"endTime":910.561,"body":"you know, in quotes, we want to be able to"},{"speaker":"[johan_vesters]","startTime":910.602,"endTime":913.844,"body":"wing it. We want to be able"},{"speaker":"[johan_vesters]","startTime":910.602,"endTime":913.844,"body":"to just make the healthy food choice. And yes,"},{"speaker":"[johan_vesters]","startTime":913.884,"endTime":918.969,"body":"we will get you to that point."},{"speaker":"[johan_vesters]","startTime":913.884,"endTime":918.969,"body":"But in reality, if we're talking like, you"},{"speaker":"[johan_vesters]","startTime":918.989,"endTime":926.012,"body":"know, intuitive eating Most"},{"speaker":"[johan_vesters]","startTime":918.989,"endTime":926.012,"body":"people, you know, gain all the body fat because"},{"speaker":"[johan_vesters]","startTime":926.032,"endTime":932.036,"body":"they follow their natural hunger"},{"speaker":"[johan_vesters]","startTime":926.032,"endTime":932.036,"body":"cues. Most people, and not judging by the way,"},{"speaker":"[johan_vesters]","startTime":932.096,"endTime":935.919,"body":"this was me 10 years ago, right?"},{"speaker":"[johan_vesters]","startTime":932.096,"endTime":935.919,"body":"There's this stuff our clients struggle with"},{"speaker":"[johan_vesters]","startTime":935.959,"endTime":940.422,"body":"all the time, but most people"},{"speaker":"[johan_vesters]","startTime":935.959,"endTime":940.422,"body":"are not great at portion control and do not"},{"speaker":"[johan_vesters]","startTime":940.482,"endTime":944.625,"body":"know what's in certain foods"},{"speaker":"[johan_vesters]","startTime":940.482,"endTime":944.625,"body":"and that's okay. So that being said, first"},{"speaker":"[johan_vesters]","startTime":944.645,"endTime":949.908,"body":"of all, we need a system for"},{"speaker":"[johan_vesters]","startTime":944.645,"endTime":949.908,"body":"your meals and your metrics. So for your meals,"},{"speaker":"[johan_vesters]","startTime":950.188,"endTime":954.651,"body":"I do really recommend tracking"},{"speaker":"[johan_vesters]","startTime":950.188,"endTime":954.651,"body":"macros you could even go with the plate method"},{"speaker":"[johan_vesters]","startTime":956.312,"endTime":959.875,"body":"or maybe something like hand"},{"speaker":"[johan_vesters]","startTime":956.312,"endTime":959.875,"body":"portions but in my experience it's not really"},{"speaker":"[johan_vesters]","startTime":959.895,"endTime":964.678,"body":"going to be great. Best way"},{"speaker":"[johan_vesters]","startTime":959.895,"endTime":964.678,"body":"to learn is going to be tracking and then also"},{"speaker":"[johan_vesters]","startTime":965.098,"endTime":969.721,"body":"moving away from this. So you'll"},{"speaker":"[johan_vesters]","startTime":965.098,"endTime":969.721,"body":"see now too that strategy and systems are already"},{"speaker":"[johan_vesters]","startTime":969.761,"endTime":973.184,"body":"starting to interconnect. That's"},{"speaker":"[johan_vesters]","startTime":969.761,"endTime":973.184,"body":"part of the strategy. We're going to lead you"},{"speaker":"[johan_vesters]","startTime":973.204,"endTime":978.087,"body":"through the preparation phase"},{"speaker":"[johan_vesters]","startTime":973.204,"endTime":978.087,"body":"basically, keep you in check when we do a cut"},{"speaker":"[johan_vesters]","startTime":978.147,"endTime":983.43,"body":"because hey by the way we're"},{"speaker":"[johan_vesters]","startTime":978.147,"endTime":983.43,"body":"not going to just because you're gonna lose"},{"speaker":"[johan_vesters]","startTime":983.45,"endTime":988.594,"body":"a lot of muscle too. If you're"},{"speaker":"[johan_vesters]","startTime":983.45,"endTime":988.594,"body":"in a muscle building phase, we're also, you"},{"speaker":"[johan_vesters]","startTime":988.614,"endTime":991.996,"body":"know, we're not gonna like"},{"speaker":"[johan_vesters]","startTime":988.614,"endTime":991.996,"body":"dirty bulk and just go really quick because"},{"speaker":"[johan_vesters]","startTime":992.016,"endTime":995.859,"body":"you're gonna gain a bunch of"},{"speaker":"[johan_vesters]","startTime":992.016,"endTime":995.859,"body":"muscle, sorry, you're gonna gain a bunch of"},{"speaker":"[johan_vesters]","startTime":996.659,"endTime":1000.762,"body":"body fat with your muscle there."},{"speaker":"[johan_vesters]","startTime":996.659,"endTime":1000.762,"body":"So also there, like the tracking is gonna allow"},{"speaker":"[johan_vesters]","startTime":1000.822,"endTime":1005.065,"body":"you to control things so that"},{"speaker":"[johan_vesters]","startTime":1000.822,"endTime":1005.065,"body":"you don't rush the process so that you do build"},{"speaker":"[johan_vesters]","startTime":1005.085,"endTime":1008.908,"body":"the muscle and you do lose"},{"speaker":"[johan_vesters]","startTime":1005.085,"endTime":1008.908,"body":"the body fat without losing, you know, the"},{"speaker":"[johan_vesters]","startTime":1009.148,"endTime":1017.012,"body":"definition. No. That being"},{"speaker":"[johan_vesters]","startTime":1009.148,"endTime":1017.012,"body":"said, once we get back to that place where"},{"speaker":"[johan_vesters]","startTime":1017.032,"endTime":1020.454,"body":"we just maintain our results,"},{"speaker":"[johan_vesters]","startTime":1017.032,"endTime":1020.454,"body":"it's very easy to kind of move away from tracking."},{"speaker":"[johan_vesters]","startTime":1020.514,"endTime":1025.758,"body":"We usually do that like, we'll"},{"speaker":"[johan_vesters]","startTime":1020.514,"endTime":1025.758,"body":"go from like seven days to like five days maybe,"},{"speaker":"[johan_vesters]","startTime":1026.058,"endTime":1030.461,"body":"maybe three days of tracking,"},{"speaker":"[johan_vesters]","startTime":1026.058,"endTime":1030.461,"body":"maybe one even, or we just take a break and"},{"speaker":"[johan_vesters]","startTime":1030.481,"endTime":1034.423,"body":"we see how we do, but we even"},{"speaker":"[johan_vesters]","startTime":1030.481,"endTime":1034.423,"body":"practice this already, right? So even during"},{"speaker":"[johan_vesters]","startTime":1034.463,"endTime":1039.387,"body":"cuts and other phases, we're"},{"speaker":"[johan_vesters]","startTime":1034.463,"endTime":1039.387,"body":"gonna see like, hey, what's the right moment"},{"speaker":"[johan_vesters]","startTime":1039.407,"endTime":1042.068,"body":"to do this, right? Hey, I'm"},{"speaker":"[johan_vesters]","startTime":1039.407,"endTime":1042.068,"body":"gonna go, I'll wait for the weekend. Okay,"},{"speaker":"[johan_vesters]","startTime":1042.108,"endTime":1048.653,"body":"cool. for that weekend to see"},{"speaker":"[johan_vesters]","startTime":1042.108,"endTime":1048.653,"body":"what's up, like the strategy. But okay, with"},{"speaker":"[johan_vesters]","startTime":1048.673,"endTime":1051.395,"body":"those systems, right? So you're"},{"speaker":"[johan_vesters]","startTime":1048.673,"endTime":1051.395,"body":"going to learn about portion control, what's"},{"speaker":"[johan_vesters]","startTime":1051.435,"endTime":1054.337,"body":"in certain nutrients, you're"},{"speaker":"[johan_vesters]","startTime":1051.435,"endTime":1054.337,"body":"going to be able to be more flexible because"},{"speaker":"[johan_vesters]","startTime":1054.377,"endTime":1059.5,"body":"now you'll be able to kind"},{"speaker":"[johan_vesters]","startTime":1054.377,"endTime":1059.5,"body":"of plug and play, right? Not just that, it's"},{"speaker":"[johan_vesters]","startTime":1059.52,"endTime":1062.002,"body":"going to keep you in check"},{"speaker":"[johan_vesters]","startTime":1059.52,"endTime":1062.002,"body":"because now we have objective data, we know"},{"speaker":"[johan_vesters]","startTime":1062.062,"endTime":1065.564,"body":"exactly what's coming in, pretty"},{"speaker":"[johan_vesters]","startTime":1062.062,"endTime":1065.564,"body":"much exactly. It's not 100% accurate, but we"},{"speaker":"[johan_vesters]","startTime":1065.724,"endTime":1070.888,"body":"pretty much have a grip on"},{"speaker":"[johan_vesters]","startTime":1065.724,"endTime":1070.888,"body":"what's coming in. Now we can make adjustments."},{"speaker":"[johan_vesters]","startTime":1071.268,"endTime":1074.21,"body":"Now here's the thing, we're"},{"speaker":"[johan_vesters]","startTime":1071.268,"endTime":1074.21,"body":"never going to know calories burned. that reason"},{"speaker":"[johan_vesters]","startTime":1074.63,"endTime":1079.954,"body":"we do need to track our calories,"},{"speaker":"[johan_vesters]","startTime":1074.63,"endTime":1079.954,"body":"sorry, our metrics as well. Not calories burned."},{"speaker":"[johan_vesters]","startTime":1080.394,"endTime":1083.316,"body":"Now calories burned, we did"},{"speaker":"[johan_vesters]","startTime":1080.394,"endTime":1083.316,"body":"a whole episode on this, but fitness trackers"},{"speaker":"[johan_vesters]","startTime":1083.336,"endTime":1087.759,"body":"are inaccurate. You can only"},{"speaker":"[johan_vesters]","startTime":1083.336,"endTime":1087.759,"body":"really figure out it's calories burned in a"},{"speaker":"[johan_vesters]","startTime":1087.799,"endTime":1091.501,"body":"lab setting. So we're not going"},{"speaker":"[johan_vesters]","startTime":1087.799,"endTime":1091.501,"body":"to track calories burned at all. I'm not even"},{"speaker":"[johan_vesters]","startTime":1091.561,"endTime":1095.664,"body":"in like your fitness app or"},{"speaker":"[johan_vesters]","startTime":1091.561,"endTime":1095.664,"body":"whatever. Even in chronometer, which I absolutely"},{"speaker":"[johan_vesters]","startTime":1095.724,"endTime":1100.287,"body":"love, we use that for our food"},{"speaker":"[johan_vesters]","startTime":1095.724,"endTime":1100.287,"body":"intake, but we simply cannot figure out calories"},{"speaker":"[johan_vesters]","startTime":1100.307,"endTime":1105.13,"body":"burned. It's impossible. Now,"},{"speaker":"[johan_vesters]","startTime":1100.307,"endTime":1105.13,"body":"that being said, We do need your metrics. So"},{"speaker":"[johan_vesters]","startTime":1105.151,"endTime":1108.873,"body":"we need your average body weight"},{"speaker":"[johan_vesters]","startTime":1105.151,"endTime":1108.873,"body":"as well as measurements as well as your photos"},{"speaker":"[johan_vesters]","startTime":1108.953,"endTime":1112.896,"body":"because that way, right, we"},{"speaker":"[johan_vesters]","startTime":1108.953,"endTime":1112.896,"body":"know what's coming in. We know what it's doing"},{"speaker":"[johan_vesters]","startTime":1112.936,"endTime":1116.678,"body":"to your body and we have those"},{"speaker":"[johan_vesters]","startTime":1112.936,"endTime":1116.678,"body":"three different ways of tracking progress because"},{"speaker":"[johan_vesters]","startTime":1116.818,"endTime":1121.842,"body":"usually we'll see fat loss"},{"speaker":"[johan_vesters]","startTime":1116.818,"endTime":1121.842,"body":"without weight loss, which is a big one. So"},{"speaker":"[johan_vesters]","startTime":1121.922,"endTime":1127.565,"body":"I can't tell you like how often"},{"speaker":"[johan_vesters]","startTime":1121.922,"endTime":1127.565,"body":"I've seen people get really pissed off or frustrated,"},{"speaker":"[johan_vesters]","startTime":1127.605,"endTime":1131.468,"body":"right, because the skill is"},{"speaker":"[johan_vesters]","startTime":1127.605,"endTime":1131.468,"body":"just not moving for like two weeks. But then"},{"speaker":"[johan_vesters]","startTime":1131.508,"endTime":1134.311,"body":"their centimeters or inches"},{"speaker":"[johan_vesters]","startTime":1131.508,"endTime":1134.311,"body":"are going down and down and down and their"},{"speaker":"[johan_vesters]","startTime":1134.351,"endTime":1138.178,"body":"clothes are fitting better"},{"speaker":"[johan_vesters]","startTime":1134.351,"endTime":1138.178,"body":"and they get compliments from friends and family,"},{"speaker":"[johan_vesters]","startTime":1138.238,"endTime":1142.425,"body":"right? That's the shit that's"},{"speaker":"[johan_vesters]","startTime":1138.238,"endTime":1142.425,"body":"actually important, but okay. That's why we"},{"speaker":"[johan_vesters]","startTime":1142.445,"endTime":1147.03,"body":"have those, the triple check"},{"speaker":"[johan_vesters]","startTime":1142.445,"endTime":1147.03,"body":"basically. I like to call them. We also need"},{"speaker":"[johan_vesters]","startTime":1147.07,"endTime":1150.392,"body":"a system for habit creation"},{"speaker":"[johan_vesters]","startTime":1147.07,"endTime":1150.392,"body":"because I think with habits too these days,"},{"speaker":"[johan_vesters]","startTime":1150.632,"endTime":1154.255,"body":"like it's very popular, right?"},{"speaker":"[johan_vesters]","startTime":1150.632,"endTime":1154.255,"body":"Like all habits, you know, like, and we have"},{"speaker":"[johan_vesters]","startTime":1154.275,"endTime":1159.258,"body":"a habit tracker and stuff,"},{"speaker":"[johan_vesters]","startTime":1154.275,"endTime":1159.258,"body":"but like we do need to understand that a habit"},{"speaker":"[johan_vesters]","startTime":1159.298,"endTime":1164.361,"body":"is not something that you just"},{"speaker":"[johan_vesters]","startTime":1159.298,"endTime":1164.361,"body":"decide that is now, you know, your habits."},{"speaker":"[johan_vesters]","startTime":1164.962,"endTime":1172.006,"body":"It's not like, hey, I now create"},{"speaker":"[johan_vesters]","startTime":1164.962,"endTime":1172.006,"body":"the habit of eating my protein, or I now create"},{"speaker":"[johan_vesters]","startTime":1172.026,"endTime":1177.15,"body":"the habit of getting this many"},{"speaker":"[johan_vesters]","startTime":1172.026,"endTime":1177.15,"body":"steps in. Like it takes time. Habit is something"},{"speaker":"[johan_vesters]","startTime":1177.19,"endTime":1180.872,"body":"that you do without thinking"},{"speaker":"[johan_vesters]","startTime":1177.19,"endTime":1180.872,"body":"about it. It's just part of what you do, right?"},{"speaker":"[johan_vesters]","startTime":1181.453,"endTime":1185.355,"body":"Which is also why it's so damn"},{"speaker":"[johan_vesters]","startTime":1181.453,"endTime":1185.355,"body":"difficult to change your habits, because it's"},{"speaker":"[johan_vesters]","startTime":1185.375,"endTime":1189.878,"body":"just ingrained in your identity."},{"speaker":"[johan_vesters]","startTime":1185.375,"endTime":1189.878,"body":"So we need to give that some time. I've seen"},{"speaker":"[johan_vesters]","startTime":1189.898,"endTime":1193.421,"body":"like conflicting data and on"},{"speaker":"[johan_vesters]","startTime":1189.898,"endTime":1193.421,"body":"social media too, you'll see like 21 days or"},{"speaker":"[johan_vesters]","startTime":1193.461,"endTime":1197.764,"body":"30 days or 60 days, whatever"},{"speaker":"[johan_vesters]","startTime":1193.461,"endTime":1197.764,"body":"I believe in the atomic habits, James Clear"},{"speaker":"[johan_vesters]","startTime":1197.804,"endTime":1204.588,"body":"says it's 66 days on average,"},{"speaker":"[johan_vesters]","startTime":1197.804,"endTime":1204.588,"body":"but who really cares? I don't think it's really"},{"speaker":"[johan_vesters]","startTime":1204.628,"endTime":1210.801,"body":"important to focus on how long"},{"speaker":"[johan_vesters]","startTime":1204.628,"endTime":1210.801,"body":"it takes. Instead, we need to look at, hey,"},{"speaker":"[johan_vesters]","startTime":1210.861,"endTime":1214.009,"body":"how consistent are we actually"},{"speaker":"[johan_vesters]","startTime":1210.861,"endTime":1214.009,"body":"getting? This is what I was talking about earlier,"},{"speaker":"[johan_vesters]","startTime":1214.049,"endTime":1218.631,"body":"like... How can we actually"},{"speaker":"[johan_vesters]","startTime":1214.049,"endTime":1218.631,"body":"get consistent? Like, what does that mean?"},{"speaker":"[johan_vesters]","startTime":1219.352,"endTime":1222.974,"body":"And I always like to use a"},{"speaker":"[johan_vesters]","startTime":1219.352,"endTime":1222.974,"body":"Habit Tracker here, because again, it's objective"},{"speaker":"[johan_vesters]","startTime":1222.994,"endTime":1228.037,"body":"data. It shows you, it puts"},{"speaker":"[johan_vesters]","startTime":1222.994,"endTime":1228.037,"body":"it in front of you, tells you, hey, this is"},{"speaker":"[johan_vesters]","startTime":1228.137,"endTime":1235.382,"body":"how consistent you are, right?"},{"speaker":"[johan_vesters]","startTime":1228.137,"endTime":1235.382,"body":"There's no like hiding there. Now, the Habit"},{"speaker":"[johan_vesters]","startTime":1235.402,"endTime":1238.685,"body":"Tracker is just a checklist"},{"speaker":"[johan_vesters]","startTime":1235.402,"endTime":1238.685,"body":"basically, right? We have the month, we write"},{"speaker":"[johan_vesters]","startTime":1238.725,"endTime":1242.047,"body":"down, hey, this is what we"},{"speaker":"[johan_vesters]","startTime":1238.725,"endTime":1242.047,"body":"wanna achieve, this is the habit I wanna achieve"},{"speaker":"[johan_vesters]","startTime":1242.187,"endTime":1246.917,"body":"or create, now let's work on"},{"speaker":"[johan_vesters]","startTime":1242.187,"endTime":1246.917,"body":"that. Let's say I wanna work steps and I do"},{"speaker":"[johan_vesters]","startTime":1246.978,"endTime":1248.129,"body":"actually want to get some water"},{"speaker":"[johan_vesters]","startTime":1246.978,"endTime":1248.129,"body":"with it."},{"speaker":"[johan_vesters]","startTime":1278.71,"endTime":1283.521,"body":"little little sip. Let's say"},{"speaker":"[johan_vesters]","startTime":1278.71,"endTime":1283.521,"body":"we want to increase our steps and we want to"},{"speaker":"[johan_vesters]","startTime":1284.222,"endTime":1289.73,"body":"create the habit of being active"},{"speaker":"[johan_vesters]","startTime":1284.222,"endTime":1289.73,"body":"because that's the ultimate goal, right? Okay,"},{"speaker":"[johan_vesters]","startTime":1289.77,"endTime":1294.2730000000001,"body":"let's set a target of maybe,"},{"speaker":"[johan_vesters]","startTime":1289.77,"endTime":1294.2730000000001,"body":"let's say 8K steps and this is gonna be individual."},{"speaker":"[johan_vesters]","startTime":1294.313,"endTime":1299.056,"body":"So maybe for you, it's gonna"},{"speaker":"[johan_vesters]","startTime":1294.313,"endTime":1299.056,"body":"be less or more, who knows. But let's set that"},{"speaker":"[johan_vesters]","startTime":1299.096,"endTime":1303.299,"body":"goal, right? We're now gonna"},{"speaker":"[johan_vesters]","startTime":1299.096,"endTime":1303.299,"body":"aim for X amount of steps and we're gonna just"},{"speaker":"[johan_vesters]","startTime":1303.339,"endTime":1306.761,"body":"try that every single day,"},{"speaker":"[johan_vesters]","startTime":1303.339,"endTime":1306.761,"body":"day in, day out, every single day. There's"},{"speaker":"[johan_vesters]","startTime":1306.781,"endTime":1310.083,"body":"gonna be days where you do"},{"speaker":"[johan_vesters]","startTime":1306.781,"endTime":1310.083,"body":"that. There's gonna be days where you fall"},{"speaker":"[johan_vesters]","startTime":1310.163,"endTime":1313.526,"body":"off or let's not even call"},{"speaker":"[johan_vesters]","startTime":1310.163,"endTime":1313.526,"body":"it fall off, you just forget, whatever, stuff"},{"speaker":"[johan_vesters]","startTime":1313.546,"endTime":1318.049,"body":"comes up. But you have the"},{"speaker":"[johan_vesters]","startTime":1313.546,"endTime":1318.049,"body":"checklist. So you see in front of you, hey,"},{"speaker":"[johan_vesters]","startTime":1318.1490000000001,"endTime":1322.5520000000001,"body":"okay, this week, had three"},{"speaker":"[johan_vesters]","startTime":1318.1490000000001,"endTime":1322.5520000000001,"body":"out of seven days. Let me now try four days"},{"speaker":"[johan_vesters]","startTime":1322.592,"endTime":1329.997,"body":"next week. Let me now try to"},{"speaker":"[johan_vesters]","startTime":1322.592,"endTime":1329.997,"body":"get my daily wins up to like a six day streak."},{"speaker":"[johan_vesters]","startTime":1330.3980000000001,"endTime":1332.88,"body":"And then maybe sometimes we"},{"speaker":"[johan_vesters]","startTime":1330.3980000000001,"endTime":1332.88,"body":"fall off, that's okay, you try again the next"},{"speaker":"[johan_vesters]","startTime":1332.92,"endTime":1338.544,"body":"day. And you wanna continue"},{"speaker":"[johan_vesters]","startTime":1332.92,"endTime":1338.544,"body":"to remind yourself until it becomes a habit."},{"speaker":"[johan_vesters]","startTime":1338.604,"endTime":1343.868,"body":"And that's the goal here. So"},{"speaker":"[johan_vesters]","startTime":1338.604,"endTime":1343.868,"body":"I don't really care if it's 60 days or 30 or"},{"speaker":"[johan_vesters]","startTime":1343.928,"endTime":1350.791,"body":"66 or whatever, right? What"},{"speaker":"[johan_vesters]","startTime":1343.928,"endTime":1350.791,"body":"I do care about is how much are you actually"},{"speaker":"[johan_vesters]","startTime":1350.8310000000001,"endTime":1355.695,"body":"putting into action, right?"},{"speaker":"[johan_vesters]","startTime":1350.8310000000001,"endTime":1355.695,"body":"How much actually are you putting into this"},{"speaker":"[johan_vesters]","startTime":1355.7350000000001,"endTime":1361.598,"body":"process? And then we can focus"},{"speaker":"[johan_vesters]","startTime":1355.7350000000001,"endTime":1361.598,"body":"on your actions instead of the outcome or instead"},{"speaker":"[johan_vesters]","startTime":1361.6190000000001,"endTime":1365.541,"body":"of being like, hey, I'm going"},{"speaker":"[johan_vesters]","startTime":1361.6190000000001,"endTime":1365.541,"body":"to create this habit now, right? It usually"},{"speaker":"[johan_vesters]","startTime":1365.5610000000001,"endTime":1370.444,"body":"doesn't work that way. It's"},{"speaker":"[johan_vesters]","startTime":1365.5610000000001,"endTime":1370.444,"body":"just part of who you are. So it takes time"},{"speaker":"[johan_vesters]","startTime":1370.464,"endTime":1373.546,"body":"for that to happen. That's"},{"speaker":"[johan_vesters]","startTime":1370.464,"endTime":1373.546,"body":"exactly why it's difficult for people to change."},{"speaker":"[johan_vesters]","startTime":1375.368,"endTime":1376.989,"body":"Now, that being said, we do"},{"speaker":"[johan_vesters]","startTime":1375.368,"endTime":1376.989,"body":"need a point"},{"speaker":"[johan_vesters]","startTime":1408.1100000000001,"endTime":1411.772,"body":"Now that's where the coach,"},{"speaker":"[johan_vesters]","startTime":1408.1100000000001,"endTime":1411.772,"body":"you could even do this on your own, but there"},{"speaker":"[johan_vesters]","startTime":1411.8120000000001,"endTime":1417.476,"body":"needs to be a point where you"},{"speaker":"[johan_vesters]","startTime":1411.8120000000001,"endTime":1417.476,"body":"sit down and you say, hey, I'm going to ask"},{"speaker":"[johan_vesters]","startTime":1417.516,"endTime":1423.98,"body":"myself right now, right? How"},{"speaker":"[johan_vesters]","startTime":1417.516,"endTime":1423.98,"body":"like, what's my effort looking like? Am I actually"},{"speaker":"[johan_vesters]","startTime":1424.24,"endTime":1427.663,"body":"doing the thing I said I would"},{"speaker":"[johan_vesters]","startTime":1424.24,"endTime":1427.663,"body":"and you could do this on a weekly basis, but"},{"speaker":"[johan_vesters]","startTime":1427.723,"endTime":1432.586,"body":"I think daily would even be"},{"speaker":"[johan_vesters]","startTime":1427.723,"endTime":1432.586,"body":"better. And I know it sounds like a lot, but"},{"speaker":"[johan_vesters]","startTime":1432.606,"endTime":1437.209,"body":"if you do it for five minutes"},{"speaker":"[johan_vesters]","startTime":1432.606,"endTime":1437.209,"body":"every single day and it keeps you in check,"},{"speaker":"[johan_vesters]","startTime":1437.289,"endTime":1441.9080000000001,"body":"like, hey, why not? Five minutes"},{"speaker":"[johan_vesters]","startTime":1437.289,"endTime":1441.9080000000001,"body":"is all you need maybe ten for it go in depth,"},{"speaker":"[johan_vesters]","startTime":1441.928,"endTime":1448.973,"body":"you know But if you take five"},{"speaker":"[johan_vesters]","startTime":1441.928,"endTime":1448.973,"body":"minutes and you just ask yourself a couple"},{"speaker":"[johan_vesters]","startTime":1448.993,"endTime":1452.595,"body":"of things that you can do this"},{"speaker":"[johan_vesters]","startTime":1448.993,"endTime":1452.595,"body":"in the morning, by the way, like you start"},{"speaker":"[johan_vesters]","startTime":1452.615,"endTime":1456.978,"body":"your day, fill your own cup"},{"speaker":"[johan_vesters]","startTime":1452.615,"endTime":1456.978,"body":"first, you take some time to address, hey,"},{"speaker":"[johan_vesters]","startTime":1457.278,"endTime":1460.6000000000001,"body":"what's my day looking like?"},{"speaker":"[johan_vesters]","startTime":1457.278,"endTime":1460.6000000000001,"body":"Do I need to bring some meals with me? Do I"},{"speaker":"[johan_vesters]","startTime":1460.8410000000001,"endTime":1465.844,"body":"need to prepare for the gym?"},{"speaker":"[johan_vesters]","startTime":1460.8410000000001,"endTime":1465.844,"body":"Whatever it is, right? What needs to happen,"},{"speaker":"[johan_vesters]","startTime":1465.924,"endTime":1470.6870000000001,"body":"right? What are my to-dos for"},{"speaker":"[johan_vesters]","startTime":1465.924,"endTime":1470.6870000000001,"body":"the day? Give yourself that checklist. What's"},{"speaker":"[johan_vesters]","startTime":1470.747,"endTime":1475.598,"body":"my habit? Oh yeah, by the way,"},{"speaker":"[johan_vesters]","startTime":1470.747,"endTime":1475.598,"body":"I'm working all my steps. I can't forget. I'm"},{"speaker":"[johan_vesters]","startTime":1475.618,"endTime":1480.952,"body":"gonna take a quick 10 minute"},{"speaker":"[johan_vesters]","startTime":1475.618,"endTime":1480.952,"body":"walk after lunch. That way you go into your"},{"speaker":"[johan_vesters]","startTime":1480.992,"endTime":1485.201,"body":"day knowing exactly what needs"},{"speaker":"[johan_vesters]","startTime":1480.992,"endTime":1485.201,"body":"to happen instead of just kind of going about"},{"speaker":"[johan_vesters]","startTime":1485.241,"endTime":1489.169,"body":"your day and just kind of doing"},{"speaker":"[johan_vesters]","startTime":1485.241,"endTime":1489.169,"body":"random shit, which in reality is the case for"},{"speaker":"[johan_vesters]","startTime":1489.209,"endTime":1489.409,"body":"most."},{"speaker":"[johan_vesters]","startTime":1493.25,"endTime":1495.791,"body":"Now, at the end of the day,"},{"speaker":"[johan_vesters]","startTime":1493.25,"endTime":1495.791,"body":"you kind of want to have a similar touch point"},{"speaker":"[johan_vesters]","startTime":1495.8310000000001,"endTime":1499.173,"body":"as well, but now instead we're"},{"speaker":"[johan_vesters]","startTime":1495.8310000000001,"endTime":1499.173,"body":"going to reflect and we're going to look at,"},{"speaker":"[johan_vesters]","startTime":1499.234,"endTime":1502.896,"body":"hey, first of all, these are"},{"speaker":"[johan_vesters]","startTime":1499.234,"endTime":1502.896,"body":"the things I said I was going to do, did I"},{"speaker":"[johan_vesters]","startTime":1502.9360000000001,"endTime":1509.801,"body":"do the thing and no, like if"},{"speaker":"[johan_vesters]","startTime":1502.9360000000001,"endTime":1509.801,"body":"not, why, right? What am I most proud of? Those"},{"speaker":"[johan_vesters]","startTime":1509.8410000000001,"endTime":1512.422,"body":"kind of things, right? What"},{"speaker":"[johan_vesters]","startTime":1509.8410000000001,"endTime":1512.422,"body":"do I need to do tomorrow to get a little bit"},{"speaker":"[johan_vesters]","startTime":1512.442,"endTime":1517.226,"body":"better? How will I do so, et"},{"speaker":"[johan_vesters]","startTime":1512.442,"endTime":1517.226,"body":"cetera? And the questions here can be individualized"},{"speaker":"[johan_vesters]","startTime":1517.266,"endTime":1522.029,"body":"too, right? But have those"},{"speaker":"[johan_vesters]","startTime":1517.266,"endTime":1522.029,"body":"touch points because that way, and this is"},{"speaker":"[johan_vesters]","startTime":1522.109,"endTime":1525.8110000000001,"body":"also a great moment your habit"},{"speaker":"[johan_vesters]","startTime":1522.109,"endTime":1525.8110000000001,"body":"tracker, which by the way, if you want, I could"},{"speaker":"[johan_vesters]","startTime":1525.851,"endTime":1531.595,"body":"drop it in the in the shoulder"},{"speaker":"[johan_vesters]","startTime":1525.851,"endTime":1531.595,"body":"to have it down there as well. But that being"},{"speaker":"[johan_vesters]","startTime":1531.675,"endTime":1535.6580000000001,"body":"said, right? That's a good"},{"speaker":"[johan_vesters]","startTime":1531.675,"endTime":1535.6580000000001,"body":"moment. Hey, did I hit my steps yet for today?"},{"speaker":"[johan_vesters]","startTime":1535.9180000000001,"endTime":1539.06,"body":"I keep using that example,"},{"speaker":"[johan_vesters]","startTime":1535.9180000000001,"endTime":1539.06,"body":"but it could be fruits and vegetables, it could"},{"speaker":"[johan_vesters]","startTime":1539.08,"endTime":1543.623,"body":"be whatever, you know, going"},{"speaker":"[johan_vesters]","startTime":1539.08,"endTime":1543.623,"body":"to bed at a certain time. But that way, you're"},{"speaker":"[johan_vesters]","startTime":1543.663,"endTime":1549.1670000000001,"body":"very in the moment, which avoids"},{"speaker":"[johan_vesters]","startTime":1543.663,"endTime":1549.1670000000001,"body":"growing through your week and then being on"},{"speaker":"[johan_vesters]","startTime":1549.247,"endTime":1552.809,"body":"Sunday, being like, oh, fuck,"},{"speaker":"[johan_vesters]","startTime":1549.247,"endTime":1552.809,"body":"I forgot I was gonna do this this week, right?"},{"speaker":"[johan_vesters]","startTime":1553.71,"endTime":1557.993,"body":"Write shit down and remind"},{"speaker":"[johan_vesters]","startTime":1553.71,"endTime":1557.993,"body":"yourself. No, those are our systems. So meals"},{"speaker":"[johan_vesters]","startTime":1558.0130000000001,"endTime":1562.896,"body":"and metrics, meals for your"},{"speaker":"[johan_vesters]","startTime":1558.0130000000001,"endTime":1562.896,"body":"habit creation and self reflection. By the"},{"speaker":"[johan_vesters]","startTime":1562.916,"endTime":1568.76,"body":"way guys, why do you think"},{"speaker":"[johan_vesters]","startTime":1562.916,"endTime":1568.76,"body":"it's easy for people to stick to their nutrition"},{"speaker":"[johan_vesters]","startTime":1568.82,"endTime":1571.422,"body":"during the week and they have"},{"speaker":"[johan_vesters]","startTime":1568.82,"endTime":1571.422,"body":"no fucking idea what to do during the weekend?"},{"speaker":"[johan_vesters]","startTime":1572.682,"endTime":1576.505,"body":"It's because during the week"},{"speaker":"[johan_vesters]","startTime":1572.682,"endTime":1576.505,"body":"there's a system. I mean, this is literally"},{"speaker":"[johan_vesters]","startTime":1576.525,"endTime":1581.568,"body":"why the third word in my company's"},{"speaker":"[johan_vesters]","startTime":1576.525,"endTime":1581.568,"body":"name is systems. Like we need to create systems"},{"speaker":"[johan_vesters]","startTime":1581.708,"endTime":1586.932,"body":"to be successful, right? During"},{"speaker":"[johan_vesters]","startTime":1581.708,"endTime":1586.932,"body":"the week, you know, this this time I need to"},{"speaker":"[johan_vesters]","startTime":1586.952,"endTime":1591.1960000000001,"body":"get up. This is when I begin"},{"speaker":"[johan_vesters]","startTime":1586.952,"endTime":1591.1960000000001,"body":"my work day. This is lunch These are my coffee"},{"speaker":"[johan_vesters]","startTime":1591.2160000000001,"endTime":1596.8400000000001,"body":"breaks. This is when I end"},{"speaker":"[johan_vesters]","startTime":1591.2160000000001,"endTime":1596.8400000000001,"body":"work, etc. It's very easy to follow along That's"},{"speaker":"[johan_vesters]","startTime":1596.8600000000001,"endTime":1600.623,"body":"why most people are successful"},{"speaker":"[johan_vesters]","startTime":1596.8600000000001,"endTime":1600.623,"body":"during the week But then guess what happens"},{"speaker":"[johan_vesters]","startTime":1600.663,"endTime":1604.606,"body":"Saturday Sunday now. It's up"},{"speaker":"[johan_vesters]","startTime":1600.663,"endTime":1604.606,"body":"to you Now that structure kind of falls away"},{"speaker":"[johan_vesters]","startTime":1604.9460000000001,"endTime":1607.849,"body":"and structure was going to"},{"speaker":"[johan_vesters]","startTime":1604.9460000000001,"endTime":1607.849,"body":"be like the fourth as here But I'm just going"},{"speaker":"[johan_vesters]","startTime":1607.8690000000001,"endTime":1609.009,"body":"to include it here in systems"},{"speaker":"[johan_vesters]","startTime":1612.1100000000001,"endTime":1615.772,"body":"That's exactly where it gets"},{"speaker":"[johan_vesters]","startTime":1612.1100000000001,"endTime":1615.772,"body":"tricky. So even there, you want to create a"},{"speaker":"[johan_vesters]","startTime":1615.892,"endTime":1618.794,"body":"system for your weekends. And"},{"speaker":"[johan_vesters]","startTime":1615.892,"endTime":1618.794,"body":"it doesn't have to be super strict, by the"},{"speaker":"[johan_vesters]","startTime":1618.834,"endTime":1623.997,"body":"way. A system is just simply"},{"speaker":"[johan_vesters]","startTime":1618.834,"endTime":1623.997,"body":"something that you can create so that you know"},{"speaker":"[johan_vesters]","startTime":1624.017,"endTime":1627.76,"body":"you can stick to that. That"},{"speaker":"[johan_vesters]","startTime":1624.017,"endTime":1627.76,"body":"could be flexible, which really brings me to"},{"speaker":"[johan_vesters]","startTime":1627.78,"endTime":1632.823,"body":"my next point, the last S,"},{"speaker":"[johan_vesters]","startTime":1627.78,"endTime":1632.823,"body":"sustainability. Sustainability is key because,"},{"speaker":"[johan_vesters]","startTime":1633.324,"endTime":1636.766,"body":"like I said, we can't always"},{"speaker":"[johan_vesters]","startTime":1633.324,"endTime":1636.766,"body":"think all or nothing because neither is going"},{"speaker":"[johan_vesters]","startTime":1636.786,"endTime":1642.77,"body":"to actually do you any good."},{"speaker":"[johan_vesters]","startTime":1636.786,"endTime":1642.77,"body":"So we want to apply a flexible. dieting here,"},{"speaker":"[johan_vesters]","startTime":1644.011,"endTime":1648.934,"body":"where we just focus on making"},{"speaker":"[johan_vesters]","startTime":1644.011,"endTime":1648.934,"body":"good food choices most of the time. That's"},{"speaker":"[johan_vesters]","startTime":1648.974,"endTime":1654.077,"body":"really the idea. Right? We"},{"speaker":"[johan_vesters]","startTime":1648.974,"endTime":1654.077,"body":"want to include the weekends, we want to look"},{"speaker":"[johan_vesters]","startTime":1654.097,"endTime":1659.221,"body":"forward to your vacations,"},{"speaker":"[johan_vesters]","startTime":1654.097,"endTime":1659.221,"body":"your holidays and all those moments like I"},{"speaker":"[johan_vesters]","startTime":1659.301,"endTime":1662.203,"body":"swear, like most people in"},{"speaker":"[johan_vesters]","startTime":1659.301,"endTime":1662.203,"body":"the beginning, especially they're like, Oh,"},{"speaker":"[johan_vesters]","startTime":1662.223,"endTime":1666.166,"body":"shit, this is not the right"},{"speaker":"[johan_vesters]","startTime":1662.223,"endTime":1666.166,"body":"time or I don't know what to do. It's the weekend,"},{"speaker":"[johan_vesters]","startTime":1666.226,"endTime":1669.468,"body":"right? Or I have a vacation,"},{"speaker":"[johan_vesters]","startTime":1666.226,"endTime":1669.468,"body":"like I don't know how to track them. Okay,"},{"speaker":"[johan_vesters]","startTime":1669.508,"endTime":1673.595,"body":"cool. Let's talk about this"},{"speaker":"[johan_vesters]","startTime":1669.508,"endTime":1673.595,"body":"stuff. what's important for you right now like"},{"speaker":"[johan_vesters]","startTime":1673.635,"endTime":1676.365,"body":"let's say Christmas right because"},{"speaker":"[johan_vesters]","startTime":1673.635,"endTime":1676.365,"body":"that's always a big one or maybe Easter which"},{"speaker":"[johan_vesters]","startTime":1676.385,"endTime":1684.112,"body":"is coming up very soon next"},{"speaker":"[johan_vesters]","startTime":1676.385,"endTime":1684.112,"body":"week in two weeks or something. But let's think"},{"speaker":"[johan_vesters]","startTime":1684.132,"endTime":1688.535,"body":"about that, right? Going into"},{"speaker":"[johan_vesters]","startTime":1684.132,"endTime":1688.535,"body":"Easter, OK, cool. Let's say you celebrate Easter,"},{"speaker":"[johan_vesters]","startTime":1689.236,"endTime":1693.538,"body":"you go away, you have family"},{"speaker":"[johan_vesters]","startTime":1689.236,"endTime":1693.538,"body":"dinners planned. What's really important here?"},{"speaker":"[johan_vesters]","startTime":1693.578,"endTime":1699.903,"body":"What's your goal? What are"},{"speaker":"[johan_vesters]","startTime":1693.578,"endTime":1699.903,"body":"your expectations this week? Like, what's my"},{"speaker":"[johan_vesters]","startTime":1699.943,"endTime":1706.047,"body":"priority, right? Because that's"},{"speaker":"[johan_vesters]","startTime":1699.943,"endTime":1706.047,"body":"how you get successful and flexible. You plan"},{"speaker":"[johan_vesters]","startTime":1706.067,"endTime":1711.55,"body":"for this stuff, whether you're"},{"speaker":"[johan_vesters]","startTime":1706.067,"endTime":1711.55,"body":"tracking or not, right? these moments, that's"},{"speaker":"[johan_vesters]","startTime":1711.57,"endTime":1714.272,"body":"just go in with a plan. And"},{"speaker":"[johan_vesters]","startTime":1711.57,"endTime":1714.272,"body":"that's the most important thing, whatever you"},{"speaker":"[johan_vesters]","startTime":1714.3120000000001,"endTime":1718.915,"body":"do. Because when you go in"},{"speaker":"[johan_vesters]","startTime":1714.3120000000001,"endTime":1718.915,"body":"with a plan, and you have a rough idea of what's"},{"speaker":"[johan_vesters]","startTime":1720.016,"endTime":1726.641,"body":"that's going to be, you know,"},{"speaker":"[johan_vesters]","startTime":1720.016,"endTime":1726.641,"body":"looking like. If you have a rough idea of,"},{"speaker":"[johan_vesters]","startTime":1726.681,"endTime":1731.864,"body":"Hey, this is what on track,"},{"speaker":"[johan_vesters]","startTime":1726.681,"endTime":1731.864,"body":"in quotes, looks like for that weekend or week,"},{"speaker":"[johan_vesters]","startTime":1731.884,"endTime":1736.707,"body":"whatever, they can never fill."},{"speaker":"[johan_vesters]","startTime":1731.884,"endTime":1736.707,"body":"And hey, by the way, even if it goes different"},{"speaker":"[johan_vesters]","startTime":1736.727,"endTime":1740.55,"body":"than planned, that you can"},{"speaker":"[johan_vesters]","startTime":1736.727,"endTime":1740.55,"body":"still learn. And then you try again next holiday"},{"speaker":"[johan_vesters]","startTime":1740.57,"endTime":1744.392,"body":"or vacation. And really every"},{"speaker":"[johan_vesters]","startTime":1740.57,"endTime":1744.392,"body":"weekend is like a new chance, you know, or"},{"speaker":"[johan_vesters]","startTime":1744.432,"endTime":1748.555,"body":"every evening out. So also"},{"speaker":"[johan_vesters]","startTime":1744.432,"endTime":1748.555,"body":"there we need to kind of figure out kind of"},{"speaker":"[johan_vesters]","startTime":1748.575,"endTime":1752.338,"body":"like, hey, okay, cool. Well,"},{"speaker":"[johan_vesters]","startTime":1748.575,"endTime":1752.338,"body":"yes, there are times where you do want to kind"},{"speaker":"[johan_vesters]","startTime":1752.378,"endTime":1755.32,"body":"of like tighten the grip, right?"},{"speaker":"[johan_vesters]","startTime":1752.378,"endTime":1755.32,"body":"If you're in the fat loss phase, and I want"},{"speaker":"[johan_vesters]","startTime":1755.3400000000001,"endTime":1758.041,"body":"you to be fucking around with"},{"speaker":"[johan_vesters]","startTime":1755.3400000000001,"endTime":1758.041,"body":"alcohol, and I like trying to puzzle everything"},{"speaker":"[johan_vesters]","startTime":1758.122,"endTime":1761.824,"body":"in, and like removing real"},{"speaker":"[johan_vesters]","startTime":1758.122,"endTime":1761.824,"body":"food, just to squeeze in 10 beers, right? So"},{"speaker":"[johan_vesters]","startTime":1761.864,"endTime":1768.488,"body":"that's not really what we want"},{"speaker":"[johan_vesters]","startTime":1761.864,"endTime":1768.488,"body":"to do. But in reality, right, context, we should"},{"speaker":"[johan_vesters]","startTime":1768.528,"endTime":1772.771,"body":"not be dieting forever anyway."},{"speaker":"[johan_vesters]","startTime":1768.528,"endTime":1772.771,"body":"So that means that there's going to be plenty"},{"speaker":"[johan_vesters]","startTime":1772.791,"endTime":1777.4940000000001,"body":"of times with plenty of calories"},{"speaker":"[johan_vesters]","startTime":1772.791,"endTime":1777.4940000000001,"body":"plenty of food Which means that you know plenty"},{"speaker":"[johan_vesters]","startTime":1777.5140000000001,"endTime":1782.498,"body":"of flexibility because as your"},{"speaker":"[johan_vesters]","startTime":1777.5140000000001,"endTime":1782.498,"body":"calories go up that 20% also increases It's"},{"speaker":"[johan_vesters]","startTime":1782.518,"endTime":1785.48,"body":"not something that we really"},{"speaker":"[johan_vesters]","startTime":1782.518,"endTime":1785.48,"body":"like calculate, but still you know keep that"},{"speaker":"[johan_vesters]","startTime":1785.5,"endTime":1789.502,"body":"in mind like Keep that mindset"},{"speaker":"[johan_vesters]","startTime":1785.5,"endTime":1789.502,"body":"in your head of like doing well most of the"},{"speaker":"[johan_vesters]","startTime":1789.522,"endTime":1793.145,"body":"time or making better choices"},{"speaker":"[johan_vesters]","startTime":1789.522,"endTime":1793.145,"body":"most of the time like that's the idea most"},{"speaker":"[johan_vesters]","startTime":1793.265,"endTime":1798.789,"body":"of the time Can be perfect"},{"speaker":"[johan_vesters]","startTime":1793.265,"endTime":1798.789,"body":"don't have to be either All right, so that"},{"speaker":"[johan_vesters]","startTime":1798.809,"endTime":1804.332,"body":"being said guys Pretty pretty"},{"speaker":"[johan_vesters]","startTime":1798.809,"endTime":1804.332,"body":"solid a for my first like solo episode. I think"},{"speaker":"[johan_vesters]","startTime":1806.7740000000001,"endTime":1810.516,"body":"It was really funny when I"},{"speaker":"[johan_vesters]","startTime":1806.7740000000001,"endTime":1810.516,"body":"wanted to start this podcast Because I sat"},{"speaker":"[johan_vesters]","startTime":1810.556,"endTime":1817.901,"body":"down and I was like I hit record"},{"speaker":"[johan_vesters]","startTime":1810.556,"endTime":1817.901,"body":"and I just started you know Like rambling and"},{"speaker":"[johan_vesters]","startTime":1818.442,"endTime":1824.085,"body":"it was just a whole mess and"},{"speaker":"[johan_vesters]","startTime":1818.442,"endTime":1824.085,"body":"now we're here. It's just quite funny But now"},{"speaker":"[johan_vesters]","startTime":1824.386,"endTime":1828.6490000000001,"body":"I swear it was actually the"},{"speaker":"[johan_vesters]","startTime":1824.386,"endTime":1828.6490000000001,"body":"day I began to try and I actually gave up that"},{"speaker":"[johan_vesters]","startTime":1828.829,"endTime":1832.951,"body":"for that day Then actually,"},{"speaker":"[johan_vesters]","startTime":1828.829,"endTime":1832.951,"body":"Christine hit me up and she's like, hey, you"},{"speaker":"[johan_vesters]","startTime":1832.971,"endTime":1837.635,"body":"know, like, start podcast,"},{"speaker":"[johan_vesters]","startTime":1832.971,"endTime":1837.635,"body":"like wanna do this together. I was like, yes,"},{"speaker":"[johan_vesters]","startTime":1837.7150000000001,"endTime":1844.039,"body":"let's do so. Here we are. So"},{"speaker":"[johan_vesters]","startTime":1837.7150000000001,"endTime":1844.039,"body":"we're gonna be back on next week, Monday, next"},{"speaker":"[johan_vesters]","startTime":1844.079,"endTime":1848.0810000000001,"body":"Monday. Don't forget to sign"},{"speaker":"[johan_vesters]","startTime":1844.079,"endTime":1848.0810000000001,"body":"up for our Body Transformation Blueprint. So"},{"speaker":"[johan_vesters]","startTime":1848.502,"endTime":1852.204,"body":"just do this left to sign up."},{"speaker":"[johan_vesters]","startTime":1848.502,"endTime":1852.204,"body":"Once again, if you are based in the US or anywhere"},{"speaker":"[johan_vesters]","startTime":1852.2640000000001,"endTime":1856.707,"body":"else where it's not central"},{"speaker":"[johan_vesters]","startTime":1852.2640000000001,"endTime":1856.707,"body":"European time and you cannot make it at 7 p.m."},{"speaker":"[johan_vesters]","startTime":1857.948,"endTime":1863.272,"body":"Again, at 7 p.m. That's okay,"},{"speaker":"[johan_vesters]","startTime":1857.948,"endTime":1863.272,"body":"just sign up, I'll send you a replay, but I'm"},{"speaker":"[johan_vesters]","startTime":1863.392,"endTime":1867.855,"body":"only going to send it to those"},{"speaker":"[johan_vesters]","startTime":1863.392,"endTime":1867.855,"body":"who are actually signed up and are on the list."},{"speaker":"[johan_vesters]","startTime":1868.515,"endTime":1872.818,"body":"The reason being is that I"},{"speaker":"[johan_vesters]","startTime":1868.515,"endTime":1872.818,"body":"do have a very special announcement, which"},{"speaker":"[johan_vesters]","startTime":1872.978,"endTime":1876.58,"body":"I really kind of want to announce"},{"speaker":"[johan_vesters]","startTime":1872.978,"endTime":1876.58,"body":"right now, but I cannot do it yet. I simply"},{"speaker":"[johan_vesters]","startTime":1876.6000000000001,"endTime":1881.784,"body":"cannot. So in two days, I will"},{"speaker":"[johan_vesters]","startTime":1876.6000000000001,"endTime":1881.784,"body":"do so. You guys will hear about it in the next"},{"speaker":"[johan_vesters]","startTime":1881.824,"endTime":1887.087,"body":"episode maybe as well. But"},{"speaker":"[johan_vesters]","startTime":1881.824,"endTime":1887.087,"body":"it will be limited, that's all I'm going to"},{"speaker":"[johan_vesters]","startTime":1887.107,"endTime":1895.955,"body":"say. So if you want to know"},{"speaker":"[johan_vesters]","startTime":1887.107,"endTime":1895.955,"body":"what it is. Right sign up you'll know Be there"},{"speaker":"[johan_vesters]","startTime":1896.4950000000001,"endTime":1901.319,"body":"preferably life. This is nice"},{"speaker":"[johan_vesters]","startTime":1896.4950000000001,"endTime":1901.319,"body":"to see your phases, too And that being said"},{"speaker":"[johan_vesters]","startTime":1901.98,"endTime":1906.344,"body":"I think it's been a solid episode"},{"speaker":"[johan_vesters]","startTime":1901.98,"endTime":1906.344,"body":"so I will leave you guys to it. Have a great"},{"speaker":"[johan_vesters]","startTime":1906.884,"endTime":1911.068,"body":"week I'm gonna get ready for"},{"speaker":"[johan_vesters]","startTime":1906.884,"endTime":1911.068,"body":"my seminars this weekend, and then I will talk"},{"speaker":"[johan_vesters]","startTime":1911.088,"endTime":1912.909,"body":"to you next week again with"},{"speaker":"[johan_vesters]","startTime":1911.088,"endTime":1912.909,"body":"Chrissy"}]}