{"version":"1.0.0","segments":[{"speaker":"Johan Vesters","startTime":0.0,"endTime":1.56,"body":"Hey, what's up"},{"speaker":"Johan Vesters","startTime":0.0,"endTime":1.56,"body":"guys, and welcome back to"},{"speaker":"Johan Vesters","startTime":1.56,"endTime":5.22,"body":"Talking Nutrition episode 41"},{"speaker":"Johan Vesters","startTime":1.56,"endTime":5.22,"body":"Today, today we're joined by a"},{"speaker":"Johan Vesters","startTime":5.22,"endTime":8.91,"body":"very special guests. We both met"},{"speaker":"Johan Vesters","startTime":5.22,"endTime":8.91,"body":"her last year, we're seeing I"},{"speaker":"Johan Vesters","startTime":8.91,"endTime":11.58,"body":"would like, kind of want to get"},{"speaker":"Johan Vesters","startTime":8.91,"endTime":11.58,"body":"more into the mindset side of"},{"speaker":"Johan Vesters","startTime":11.58,"endTime":14.61,"body":"things, you know, and we were"},{"speaker":"Johan Vesters","startTime":11.58,"endTime":14.61,"body":"like, Let's do a course together"},{"speaker":"Johan Vesters","startTime":14.61,"endTime":18.87,"body":"again. So we ended up doing the"},{"speaker":"Johan Vesters","startTime":14.61,"endTime":18.87,"body":"AMCC. And I will say, that"},{"speaker":"Johan Vesters","startTime":18.87,"endTime":23.22,"body":"literally changed the way I"},{"speaker":"Johan Vesters","startTime":18.87,"endTime":23.22,"body":"coached. Like massively it's"},{"speaker":"Johan Vesters","startTime":23.22,"endTime":25.41,"body":"crazy, like, honestly is gonna"},{"speaker":"Johan Vesters","startTime":23.22,"endTime":25.41,"body":"thank you right off the bat,"},{"speaker":"Johan Vesters","startTime":25.41,"endTime":30.39,"body":"like the second half of like,"},{"speaker":"Johan Vesters","startTime":25.41,"endTime":30.39,"body":"2022 like going through that"},{"speaker":"Johan Vesters","startTime":30.39,"endTime":33.3,"body":"course. I was like, holy shit"},{"speaker":"Johan Vesters","startTime":30.39,"endTime":33.3,"body":"like everything is my whole way"},{"speaker":"Johan Vesters","startTime":33.3,"endTime":36.3,"body":"of coaching is changing for the"},{"speaker":"Johan Vesters","startTime":33.3,"endTime":36.3,"body":"better, you know? And I know"},{"speaker":"Johan Vesters","startTime":36.33,"endTime":38.52,"body":"Kristine feels like that, too."},{"speaker":"Johan Vesters","startTime":36.33,"endTime":38.52,"body":"So first of all, thank you."},{"speaker":"Kasey Jo","startTime":39.72,"endTime":41.88,"body":"Yeah. Oh, my God."},{"speaker":"Kasey Jo","startTime":39.72,"endTime":41.88,"body":"That's amazing."},{"speaker":"Kristine Andali","startTime":43.53,"endTime":45.87,"body":"Yeah, we did"},{"speaker":"Kristine Andali","startTime":43.53,"endTime":45.87,"body":"like half a podcast on it."},{"speaker":"Kasey Jo","startTime":49.98,"endTime":52.26,"body":"That's perfect. I need"},{"speaker":"Kasey Jo","startTime":49.98,"endTime":52.26,"body":"this podcast. So so I can like"},{"speaker":"Kasey Jo","startTime":52.26,"endTime":54.63,"body":"post it on the sales page for"},{"speaker":"Kasey Jo","startTime":52.26,"endTime":54.63,"body":"hfcc."},{"speaker":"Kristine Andali","startTime":56.4,"endTime":57.78,"body":"Yeah, totally."},{"speaker":"Johan Vesters","startTime":59.28,"endTime":62.91,"body":"Go for it, use"},{"speaker":"Johan Vesters","startTime":59.28,"endTime":62.91,"body":"it. So that being said, Casey,"},{"speaker":"Johan Vesters","startTime":63.15,"endTime":66.03,"body":"introduce yourself. Who are you?"},{"speaker":"Johan Vesters","startTime":63.15,"endTime":66.03,"body":"What do you do? Why are we here?"},{"speaker":"Kasey Jo","startTime":66.57,"endTime":70.98,"body":"Yeah. Hi, guys. My"},{"speaker":"Kasey Jo","startTime":66.57,"endTime":70.98,"body":"name is Casey. So my background"},{"speaker":"Kasey Jo","startTime":70.98,"endTime":75.09,"body":"is in mindset, behavior change"},{"speaker":"Kasey Jo","startTime":70.98,"endTime":75.09,"body":"and psychology actually have a"},{"speaker":"Kasey Jo","startTime":75.09,"endTime":79.86,"body":"PhD in psychology. And I spent"},{"speaker":"Kasey Jo","startTime":75.09,"endTime":79.86,"body":"the duration of my PhD"},{"speaker":"Kasey Jo","startTime":79.89,"endTime":84.15,"body":"specifically researching mindset"},{"speaker":"Kasey Jo","startTime":79.89,"endTime":84.15,"body":"for health behavior change. So"},{"speaker":"Kasey Jo","startTime":84.3,"endTime":89.1,"body":"essentially looking at how our"},{"speaker":"Kasey Jo","startTime":84.3,"endTime":89.1,"body":"mindsets play a role in how"},{"speaker":"Kasey Jo","startTime":89.1,"endTime":92.79,"body":"healthy we eat, and how often we"},{"speaker":"Kasey Jo","startTime":89.1,"endTime":92.79,"body":"exercise. So when I quite"},{"speaker":"Kasey Jo","startTime":92.79,"endTime":96.9,"body":"literally was in the mindset lab"},{"speaker":"Kasey Jo","startTime":92.79,"endTime":96.9,"body":"for nearly five years getting my"},{"speaker":"Kasey Jo","startTime":96.9,"endTime":100.95,"body":"PhD and doing this research,"},{"speaker":"Kasey Jo","startTime":96.9,"endTime":100.95,"body":"while also being a health and"},{"speaker":"Kasey Jo","startTime":100.95,"endTime":104.19,"body":"fitness coach. So it's very cool"},{"speaker":"Kasey Jo","startTime":100.95,"endTime":104.19,"body":"for me, because at the time, as"},{"speaker":"Kasey Jo","startTime":104.19,"endTime":107.28,"body":"I was in the lab, doing the"},{"speaker":"Kasey Jo","startTime":104.19,"endTime":107.28,"body":"research, I was also in the"},{"speaker":"Kasey Jo","startTime":107.28,"endTime":110.52,"body":"wild, like working with people"},{"speaker":"Kasey Jo","startTime":107.28,"endTime":110.52,"body":"one on one. So I was able to"},{"speaker":"Kasey Jo","startTime":110.52,"endTime":116.67,"body":"kind of test things out in real"},{"speaker":"Kasey Jo","startTime":110.52,"endTime":116.67,"body":"time in a way. But from there, I"},{"speaker":"Kasey Jo","startTime":116.67,"endTime":119.34,"body":"guess I'll just like fast"},{"speaker":"Kasey Jo","startTime":116.67,"endTime":119.34,"body":"forward to where I'm at today, I"},{"speaker":"Kasey Jo","startTime":119.37,"endTime":122.01,"body":"have a health and fitness"},{"speaker":"Kasey Jo","startTime":119.37,"endTime":122.01,"body":"coaching company. So it's me"},{"speaker":"Kasey Jo","startTime":122.01,"endTime":125.85,"body":"plus four other amazing women on"},{"speaker":"Kasey Jo","startTime":122.01,"endTime":125.85,"body":"my team that are helping me do"},{"speaker":"Kasey Jo","startTime":126.06,"endTime":129.27,"body":"the coaching at this point. And"},{"speaker":"Kasey Jo","startTime":126.06,"endTime":129.27,"body":"we obviously very heavily"},{"speaker":"Kasey Jo","startTime":129.27,"endTime":133.68,"body":"focused on mindset as a massive"},{"speaker":"Kasey Jo","startTime":129.27,"endTime":133.68,"body":"pillar in our coaching business."},{"speaker":"Kasey Jo","startTime":133.68,"endTime":138.33,"body":"But my goal is that all coaches"},{"speaker":"Kasey Jo","startTime":133.68,"endTime":138.33,"body":"use mindset as a massive pillar"},{"speaker":"Kasey Jo","startTime":138.33,"endTime":141.72,"body":"in their coaching businesses. So"},{"speaker":"Kasey Jo","startTime":138.33,"endTime":141.72,"body":"the other half of what I do is"},{"speaker":"Kasey Jo","startTime":141.72,"endTime":144.57,"body":"coach other coaches, mainly"},{"speaker":"Kasey Jo","startTime":141.72,"endTime":144.57,"body":"through the health mindset"},{"speaker":"Kasey Jo","startTime":144.57,"endTime":147.06,"body":"coaching certification. That's H"},{"speaker":"Kasey Jo","startTime":144.57,"endTime":147.06,"body":"MCC what we were talking about"},{"speaker":"Kasey Jo","startTime":147.06,"endTime":152.31,"body":"before. And we've had at this"},{"speaker":"Kasey Jo","startTime":147.06,"endTime":152.31,"body":"point in time, over 400 coaches"},{"speaker":"Kasey Jo","startTime":152.31,"endTime":156.3,"body":"graduate from H MCC, which is so"},{"speaker":"Kasey Jo","startTime":152.31,"endTime":156.3,"body":"cool to me for all the reason"},{"speaker":"Kasey Jo","startTime":156.3,"endTime":159.78,"body":"that you are saying Johan is"},{"speaker":"Kasey Jo","startTime":156.3,"endTime":159.78,"body":"that so many people recognize"},{"speaker":"Kasey Jo","startTime":159.81,"endTime":162.87,"body":"that this really is the missing"},{"speaker":"Kasey Jo","startTime":159.81,"endTime":162.87,"body":"piece. And they're coaching but"},{"speaker":"Kasey Jo","startTime":162.87,"endTime":166.53,"body":"they didn't know it until they"},{"speaker":"Kasey Jo","startTime":162.87,"endTime":166.53,"body":"went through H MCC or at least"},{"speaker":"Kasey Jo","startTime":166.53,"endTime":170.4,"body":"start to experience some of my"},{"speaker":"Kasey Jo","startTime":166.53,"endTime":170.4,"body":"content. And it's just so cool"},{"speaker":"Kasey Jo","startTime":170.4,"endTime":173.73,"body":"to me. Because sure, I can do"},{"speaker":"Kasey Jo","startTime":170.4,"endTime":173.73,"body":"what I can with my own health"},{"speaker":"Kasey Jo","startTime":173.73,"endTime":176.46,"body":"and fitness coaching business."},{"speaker":"Kasey Jo","startTime":173.73,"endTime":176.46,"body":"But once I can help other"},{"speaker":"Kasey Jo","startTime":176.46,"endTime":180.36,"body":"coaches, my that domino effect"},{"speaker":"Kasey Jo","startTime":176.46,"endTime":180.36,"body":"is just so much greater, right?"},{"speaker":"Kasey Jo","startTime":180.36,"endTime":184.38,"body":"So we can reach so many more"},{"speaker":"Kasey Jo","startTime":180.36,"endTime":184.38,"body":"people, if I'm helping even two"},{"speaker":"Kasey Jo","startTime":184.38,"endTime":187.41,"body":"coaches, and each of those"},{"speaker":"Kasey Jo","startTime":184.38,"endTime":187.41,"body":"coaches have 50 clients. So"},{"speaker":"Kasey Jo","startTime":187.41,"endTime":189.63,"body":"that's 100 clients that I'm"},{"speaker":"Kasey Jo","startTime":187.41,"endTime":189.63,"body":"helping just through two"},{"speaker":"Kasey Jo","startTime":189.63,"endTime":192.75,"body":"coaches. So very cool that I get"},{"speaker":"Kasey Jo","startTime":189.63,"endTime":192.75,"body":"to do what I get to do, and I'm"},{"speaker":"Kasey Jo","startTime":192.75,"endTime":194.19,"body":"excited to talk about it more"},{"speaker":"Kasey Jo","startTime":192.75,"endTime":194.19,"body":"today."},{"speaker":"Johan Vesters","startTime":197.4,"endTime":200.91,"body":"Amazing. So just"},{"speaker":"Johan Vesters","startTime":197.4,"endTime":200.91,"body":"just before we hit record two,"},{"speaker":"Johan Vesters","startTime":201.9,"endTime":205.08,"body":"like I said, you know, not"},{"speaker":"Johan Vesters","startTime":201.9,"endTime":205.08,"body":"everyone kind of values that"},{"speaker":"Johan Vesters","startTime":205.11,"endTime":209.31,"body":"another field like and as I told"},{"speaker":"Johan Vesters","startTime":205.11,"endTime":209.31,"body":"you just now like, I was like, I"},{"speaker":"Johan Vesters","startTime":209.31,"endTime":212.85,"body":"think the only dude or like one"},{"speaker":"Johan Vesters","startTime":209.31,"endTime":212.85,"body":"or two that I can remember at"},{"speaker":"Johan Vesters","startTime":212.85,"endTime":215.49,"body":"least you know, during our first"},{"speaker":"Johan Vesters","startTime":212.85,"endTime":215.49,"body":"call, it was like, oh, shit is"},{"speaker":"Johan Vesters","startTime":215.49,"endTime":218.79,"body":"on girls, you know, it's so"},{"speaker":"Johan Vesters","startTime":215.49,"endTime":218.79,"body":"difficult. It's so typical,"},{"speaker":"Johan Vesters","startTime":218.79,"endTime":222.06,"body":"because like, as coaches just"},{"speaker":"Johan Vesters","startTime":218.79,"endTime":222.06,"body":"all across the board, like we"},{"speaker":"Johan Vesters","startTime":222.06,"endTime":224.64,"body":"got to do better. I feel like"},{"speaker":"Johan Vesters","startTime":222.06,"endTime":224.64,"body":"you know, as industry because"},{"speaker":"Johan Vesters","startTime":225.12,"endTime":228.48,"body":"that mindset stuff, which is"},{"speaker":"Johan Vesters","startTime":225.12,"endTime":228.48,"body":"actually like the difficult shit"},{"speaker":"Johan Vesters","startTime":228.48,"endTime":232.08,"body":"to work through. It's just not"},{"speaker":"Johan Vesters","startTime":228.48,"endTime":232.08,"body":"mentioned, like not talked about"},{"speaker":"Johan Vesters","startTime":232.08,"endTime":233.91,"body":"enough. You know what I mean? So"},{"speaker":"Johan Vesters","startTime":232.08,"endTime":233.91,"body":"I'm very happy that you're here"},{"speaker":"Johan Vesters","startTime":233.91,"endTime":234.27,"body":"today."},{"speaker":"Kasey Jo","startTime":235.5,"endTime":237.84,"body":"Yeah, it's true. And"},{"speaker":"Kasey Jo","startTime":235.5,"endTime":237.84,"body":"unfortunately, it as you're"},{"speaker":"Kasey Jo","startTime":237.84,"endTime":243.06,"body":"mentioning, there's not a ton of"},{"speaker":"Kasey Jo","startTime":237.84,"endTime":243.06,"body":"male coaches that go through H"},{"speaker":"Kasey Jo","startTime":243.06,"endTime":246.42,"body":"MCC. And so we're kind of"},{"speaker":"Kasey Jo","startTime":243.06,"endTime":246.42,"body":"talking about off air before we"},{"speaker":"Kasey Jo","startTime":246.42,"endTime":251.19,"body":"hit record here. And yeah, I"},{"speaker":"Kasey Jo","startTime":246.42,"endTime":251.19,"body":"think with your class, Johan,"},{"speaker":"Kasey Jo","startTime":251.19,"endTime":254.61,"body":"there may have been literally"},{"speaker":"Kasey Jo","startTime":251.19,"endTime":254.61,"body":"you and maybe two other guys."},{"speaker":"Kasey Jo","startTime":254.61,"endTime":256.92,"body":"And here's the thing, too, is"},{"speaker":"Kasey Jo","startTime":254.61,"endTime":256.92,"body":"sometimes there's sometimes"},{"speaker":"Kasey Jo","startTime":256.92,"endTime":259.56,"body":"there's five to 10 of them, but"},{"speaker":"Kasey Jo","startTime":256.92,"endTime":259.56,"body":"then they don't speak up, they"},{"speaker":"Kasey Jo","startTime":259.56,"endTime":261.72,"body":"keep their cameras off things"},{"speaker":"Kasey Jo","startTime":259.56,"endTime":261.72,"body":"like that, because they're like,"},{"speaker":"Kasey Jo","startTime":261.72,"endTime":265.65,"body":"Man, I don't really fit in here,"},{"speaker":"Kasey Jo","startTime":261.72,"endTime":265.65,"body":"you know, but it's unfortunate"},{"speaker":"Kasey Jo","startTime":265.65,"endTime":270.27,"body":"because there is no reason why"},{"speaker":"Kasey Jo","startTime":265.65,"endTime":270.27,"body":"this should be like a female"},{"speaker":"Kasey Jo","startTime":270.27,"endTime":274.77,"body":"type of coaching. Like everyone"},{"speaker":"Kasey Jo","startTime":270.27,"endTime":274.77,"body":"benefits from understanding"},{"speaker":"Kasey Jo","startTime":274.77,"endTime":279.84,"body":"client psychology and adherence"},{"speaker":"Kasey Jo","startTime":274.77,"endTime":279.84,"body":"issues and behavior change. Like"},{"speaker":"Kasey Jo","startTime":279.84,"endTime":282.51,"body":"it's really is the foundational"},{"speaker":"Kasey Jo","startTime":279.84,"endTime":282.51,"body":"principles of everything, like"},{"speaker":"Kasey Jo","startTime":282.51,"endTime":285.63,"body":"you guys said, you went through"},{"speaker":"Kasey Jo","startTime":282.51,"endTime":285.63,"body":"FMS, so you have this like"},{"speaker":"Kasey Jo","startTime":285.69,"endTime":288.57,"body":"strong understanding in"},{"speaker":"Kasey Jo","startTime":285.69,"endTime":288.57,"body":"metabolism and physiology and"},{"speaker":"Kasey Jo","startTime":288.57,"endTime":292.56,"body":"things like that, which is so so"},{"speaker":"Kasey Jo","startTime":288.57,"endTime":292.56,"body":"so important. But if you have"},{"speaker":"Kasey Jo","startTime":292.56,"endTime":296.01,"body":"all that knowledge, it kind of"},{"speaker":"Kasey Jo","startTime":292.56,"endTime":296.01,"body":"falls flat. If you don't know"},{"speaker":"Kasey Jo","startTime":296.01,"endTime":298.35,"body":"how to actually communicate with"},{"speaker":"Kasey Jo","startTime":296.01,"endTime":298.35,"body":"your clients and how to help"},{"speaker":"Kasey Jo","startTime":298.35,"endTime":301.56,"body":"them from a behavior change in"},{"speaker":"Kasey Jo","startTime":298.35,"endTime":301.56,"body":"mind. exact perspective. So it"},{"speaker":"Kasey Jo","startTime":301.56,"endTime":303.93,"body":"really is the foundation for"},{"speaker":"Kasey Jo","startTime":301.56,"endTime":303.93,"body":"everything else."},{"speaker":"Kristine Andali","startTime":305.91,"endTime":309.48,"body":"That that was"},{"speaker":"Kristine Andali","startTime":305.91,"endTime":309.48,"body":"literally me were like, I have"},{"speaker":"Kristine Andali","startTime":309.48,"endTime":314.82,"body":"all this very complex knowledge"},{"speaker":"Kristine Andali","startTime":309.48,"endTime":314.82,"body":"with like hormones and like gut"},{"speaker":"Kristine Andali","startTime":314.82,"endTime":319.74,"body":"health and like all of this, but"},{"speaker":"Kristine Andali","startTime":314.82,"endTime":319.74,"body":"that was a missing piece for me."},{"speaker":"Kristine Andali","startTime":319.74,"endTime":324.96,"body":"And I knew it. And it was"},{"speaker":"Kristine Andali","startTime":319.74,"endTime":324.96,"body":"something that like, I it was"},{"speaker":"Kristine Andali","startTime":324.96,"endTime":327.24,"body":"always in the back of my head."},{"speaker":"Kristine Andali","startTime":324.96,"endTime":327.24,"body":"Like I remember reaching out to"},{"speaker":"Kristine Andali","startTime":327.24,"endTime":330.3,"body":"like, sigh it because I knew he"},{"speaker":"Kristine Andali","startTime":327.24,"endTime":330.3,"body":"had like a background in"},{"speaker":"Kristine Andali","startTime":330.3,"endTime":333.96,"body":"psychology. And I'm like asking"},{"speaker":"Kristine Andali","startTime":330.3,"endTime":333.96,"body":"him, you know, where can I learn"},{"speaker":"Kristine Andali","startTime":333.96,"endTime":338.04,"body":"more? And I just felt like that"},{"speaker":"Kristine Andali","startTime":333.96,"endTime":338.04,"body":"was the missing piece. And then"},{"speaker":"Kristine Andali","startTime":338.04,"endTime":344.46,"body":"I didn't really realize to what"},{"speaker":"Kristine Andali","startTime":338.04,"endTime":344.46,"body":"extent until I did H MCC. And I"},{"speaker":"Kristine Andali","startTime":344.46,"endTime":348.96,"body":"think you had a workshop before"},{"speaker":"Kristine Andali","startTime":344.46,"endTime":348.96,"body":"HMC C two and I did it. And I"},{"speaker":"Kristine Andali","startTime":348.96,"endTime":353.19,"body":"was like, oh, man, like, I"},{"speaker":"Kristine Andali","startTime":348.96,"endTime":353.19,"body":"cannot wait to get into this."},{"speaker":"Kristine Andali","startTime":353.79,"endTime":361.29,"body":"And then I like right away. So"},{"speaker":"Kristine Andali","startTime":353.79,"endTime":361.29,"body":"Sarah is she's like a mentor of"},{"speaker":"Kristine Andali","startTime":361.29,"endTime":366.66,"body":"H MCC, like in H MCC. Right. So"},{"speaker":"Kristine Andali","startTime":361.29,"endTime":366.66,"body":"I knew like she had followed me"},{"speaker":"Kristine Andali","startTime":366.66,"endTime":370.08,"body":"and I started following her. So"},{"speaker":"Kristine Andali","startTime":366.66,"endTime":370.08,"body":"we started to talk. And I think"},{"speaker":"Kristine Andali","startTime":370.08,"endTime":374.61,"body":"it was like the second week into"},{"speaker":"Kristine Andali","startTime":370.08,"endTime":374.61,"body":"h MCC. I messaged her and I was"},{"speaker":"Kristine Andali","startTime":374.61,"endTime":379.77,"body":"like, Oh my gosh, like, I want"},{"speaker":"Kristine Andali","startTime":374.61,"endTime":379.77,"body":"to delete a ton of my content."},{"speaker":"Kristine Andali","startTime":379.77,"endTime":383.76,"body":"Like, I'm so embarrassed that"},{"speaker":"Kristine Andali","startTime":379.77,"endTime":383.76,"body":"like, the stuff I was putting"},{"speaker":"Kristine Andali","startTime":383.76,"endTime":388.74,"body":"out, it was like, like, I'm"},{"speaker":"Kristine Andali","startTime":383.76,"endTime":388.74,"body":"like, Oh my gosh. And so it"},{"speaker":"Kristine Andali","startTime":388.74,"endTime":395.91,"body":"really, it really made me like,"},{"speaker":"Kristine Andali","startTime":388.74,"endTime":395.91,"body":"look inwards with my content."},{"speaker":"Kristine Andali","startTime":396.06,"endTime":400.74,"body":"And I'm so much like more aware"},{"speaker":"Kristine Andali","startTime":396.06,"endTime":400.74,"body":"of what I'm posting. Because"},{"speaker":"Kristine Andali","startTime":401.28,"endTime":405.51,"body":"when you don't understand that"},{"speaker":"Kristine Andali","startTime":401.28,"endTime":405.51,"body":"mindset piece, like, there's"},{"speaker":"Kristine Andali","startTime":405.51,"endTime":410.07,"body":"actually content you can put out"},{"speaker":"Kristine Andali","startTime":405.51,"endTime":410.07,"body":"there that really brings no"},{"speaker":"Kristine Andali","startTime":410.07,"endTime":413.4,"body":"value to people, you know, like"},{"speaker":"Kristine Andali","startTime":410.07,"endTime":413.4,"body":"you think it is, but like it's"},{"speaker":"Kristine Andali","startTime":413.4,"endTime":418.8,"body":"not doing much for them. Because"},{"speaker":"Kristine Andali","startTime":413.4,"endTime":418.8,"body":"it's not going into the behavior"},{"speaker":"Kristine Andali","startTime":418.8,"endTime":423.51,"body":"change in the mindset about why"},{"speaker":"Kristine Andali","startTime":418.8,"endTime":423.51,"body":"people are doing certain things,"},{"speaker":"Kristine Andali","startTime":423.75,"endTime":429.0,"body":"you know, and so yeah, it was"},{"speaker":"Kristine Andali","startTime":423.75,"endTime":429.0,"body":"just such a game changer. That"},{"speaker":"Kristine Andali","startTime":429.0,"endTime":432.33,"body":"way, and so that's why we wanted"},{"speaker":"Kristine Andali","startTime":429.0,"endTime":432.33,"body":"to bring Casey on today. Because"},{"speaker":"Kristine Andali","startTime":432.39,"endTime":436.86,"body":"I mean, I just I still feel like"},{"speaker":"Kristine Andali","startTime":432.39,"endTime":436.86,"body":"this is this is a topic that"},{"speaker":"Kristine Andali","startTime":436.86,"endTime":441.36,"body":"just really isn't talked on a"},{"speaker":"Kristine Andali","startTime":436.86,"endTime":441.36,"body":"lot. So"},{"speaker":"Kasey Jo","startTime":441.87,"endTime":444.84,"body":"or like what you're"},{"speaker":"Kasey Jo","startTime":441.87,"endTime":444.84,"body":"saying is that sometimes it's"},{"speaker":"Kasey Jo","startTime":444.84,"endTime":448.59,"body":"talked about but not from like"},{"speaker":"Kasey Jo","startTime":444.84,"endTime":448.59,"body":"the right way either or if it's"},{"speaker":"Kasey Jo","startTime":448.59,"endTime":454.32,"body":"just like hashtag positive vibes"},{"speaker":"Kasey Jo","startTime":448.59,"endTime":454.32,"body":"or Yeah, totally about things"},{"speaker":"Kasey Jo","startTime":454.32,"endTime":458.64,"body":"or, you know, like find a good"},{"speaker":"Kasey Jo","startTime":454.32,"endTime":458.64,"body":"in situations like that's not"},{"speaker":"Kasey Jo","startTime":459.03,"endTime":463.05,"body":"actual help like that actually"},{"speaker":"Kasey Jo","startTime":459.03,"endTime":463.05,"body":"helpful from a mindset"},{"speaker":"Kasey Jo","startTime":463.05,"endTime":466.2,"body":"perspective, right. And it's not"},{"speaker":"Kasey Jo","startTime":463.05,"endTime":466.2,"body":"that like, Kristine, things that"},{"speaker":"Kasey Jo","startTime":466.2,"endTime":469.23,"body":"you're posting were like,"},{"speaker":"Kasey Jo","startTime":466.2,"endTime":469.23,"body":"actually, like damaging, but"},{"speaker":"Kasey Jo","startTime":469.26,"endTime":473.4,"body":"that can happen to right, where"},{"speaker":"Kasey Jo","startTime":469.26,"endTime":473.4,"body":"people are posting things. And"},{"speaker":"Kasey Jo","startTime":473.4,"endTime":475.68,"body":"they don't realize that they're"},{"speaker":"Kasey Jo","startTime":473.4,"endTime":475.68,"body":"actually encouraging a fixed"},{"speaker":"Kasey Jo","startTime":475.68,"endTime":479.85,"body":"mindset in people to just by"},{"speaker":"Kasey Jo","startTime":475.68,"endTime":479.85,"body":"saying certain, certain"},{"speaker":"Kasey Jo","startTime":479.85,"endTime":483.66,"body":"statements like if, like, just"},{"speaker":"Kasey Jo","startTime":479.85,"endTime":483.66,"body":"things that you don't realize"},{"speaker":"Kasey Jo","startTime":483.66,"endTime":487.59,"body":"are related to like not changing"},{"speaker":"Kasey Jo","startTime":483.66,"endTime":487.59,"body":"or not being able to change."},{"speaker":"Kristine Andali","startTime":488.37,"endTime":491.19,"body":"Okay, so that"},{"speaker":"Kristine Andali","startTime":488.37,"endTime":491.19,"body":"was a good segue into what we"},{"speaker":"Kristine Andali","startTime":491.19,"endTime":495.87,"body":"kind of want to talk about next,"},{"speaker":"Kristine Andali","startTime":491.19,"endTime":495.87,"body":"which is defining a fixed versus"},{"speaker":"Kristine Andali","startTime":495.87,"endTime":499.71,"body":"growth mindset. Because I feel"},{"speaker":"Kristine Andali","startTime":495.87,"endTime":499.71,"body":"like there's confusion there, or"},{"speaker":"Kristine Andali","startTime":499.71,"endTime":504.42,"body":"like people think they have a"},{"speaker":"Kristine Andali","startTime":499.71,"endTime":504.42,"body":"growth mindset. So yeah, what's"},{"speaker":"Kristine Andali","startTime":504.42,"endTime":505.35,"body":"the difference there?"},{"speaker":"Kasey Jo","startTime":506.13,"endTime":508.5,"body":"Yeah, this is great"},{"speaker":"Kasey Jo","startTime":506.13,"endTime":508.5,"body":"timing, because the post I made"},{"speaker":"Kasey Jo","startTime":508.5,"endTime":511.35,"body":"yesterday was essentially like,"},{"speaker":"Kasey Jo","startTime":508.5,"endTime":511.35,"body":"Oh, you think you have a growth"},{"speaker":"Kasey Jo","startTime":511.35,"endTime":514.26,"body":"mindset, but you are actually"},{"speaker":"Kasey Jo","startTime":511.35,"endTime":514.26,"body":"still thinking this way. And"},{"speaker":"Kasey Jo","startTime":514.26,"endTime":516.78,"body":"you're doing this thing? And a"},{"speaker":"Kasey Jo","startTime":514.26,"endTime":516.78,"body":"number of people might comment"},{"speaker":"Kasey Jo","startTime":516.78,"endTime":521.55,"body":"section for like, oh, geez,"},{"speaker":"Kasey Jo","startTime":516.78,"endTime":521.55,"body":"okay, well, here, I thought I"},{"speaker":"Kasey Jo","startTime":521.55,"endTime":525.48,"body":"had a growth mindset. But yeah,"},{"speaker":"Kasey Jo","startTime":521.55,"endTime":525.48,"body":"so a couple big ones that I like"},{"speaker":"Kasey Jo","startTime":525.48,"endTime":530.49,"body":"to talk about are feedback,"},{"speaker":"Kasey Jo","startTime":525.48,"endTime":530.49,"body":"setbacks and success. This is"},{"speaker":"Kasey Jo","startTime":530.49,"endTime":533.55,"body":"like a good way to start to"},{"speaker":"Kasey Jo","startTime":530.49,"endTime":533.55,"body":"really think like, okay, many of"},{"speaker":"Kasey Jo","startTime":533.55,"endTime":537.0,"body":"you are listening think I have a"},{"speaker":"Kasey Jo","startTime":533.55,"endTime":537.0,"body":"growth mindset? For sure, right."},{"speaker":"Kasey Jo","startTime":537.09,"endTime":539.4,"body":"But if you hear some of these"},{"speaker":"Kasey Jo","startTime":537.09,"endTime":539.4,"body":"things, you can see where maybe"},{"speaker":"Kasey Jo","startTime":539.4,"endTime":542.22,"body":"some of your fixed mindset"},{"speaker":"Kasey Jo","startTime":539.4,"endTime":542.22,"body":"starts to show up. And don't"},{"speaker":"Kasey Jo","startTime":542.22,"endTime":545.34,"body":"feel bad about that. Because"},{"speaker":"Kasey Jo","startTime":542.22,"endTime":545.34,"body":"everyone has a little bit of a"},{"speaker":"Kasey Jo","startTime":545.34,"endTime":548.52,"body":"fixed mindset. To some degree, I"},{"speaker":"Kasey Jo","startTime":545.34,"endTime":548.52,"body":"was literally a researcher in"},{"speaker":"Kasey Jo","startTime":548.52,"endTime":551.25,"body":"the mindset lab for nearly five"},{"speaker":"Kasey Jo","startTime":548.52,"endTime":551.25,"body":"years, they still have a fixed"},{"speaker":"Kasey Jo","startTime":551.25,"endTime":554.4,"body":"mindset. In some areas, it does"},{"speaker":"Kasey Jo","startTime":551.25,"endTime":554.4,"body":"still show up, right? So when it"},{"speaker":"Kasey Jo","startTime":554.4,"endTime":559.77,"body":"comes to feedback, someone with"},{"speaker":"Kasey Jo","startTime":554.4,"endTime":559.77,"body":"a growth mindset is going to see"},{"speaker":"Kasey Jo","startTime":559.8,"endTime":562.83,"body":"that as like constructive"},{"speaker":"Kasey Jo","startTime":559.8,"endTime":562.83,"body":"criticism, right? Like, if I"},{"speaker":"Kasey Jo","startTime":562.83,"endTime":566.07,"body":"want the feedback, tell me how I"},{"speaker":"Kasey Jo","startTime":562.83,"endTime":566.07,"body":"can be better tell me how I can"},{"speaker":"Kasey Jo","startTime":566.07,"endTime":569.55,"body":"improve tell me what I'm doing"},{"speaker":"Kasey Jo","startTime":566.07,"endTime":569.55,"body":"incorrectly. So I can actually"},{"speaker":"Kasey Jo","startTime":569.94,"endTime":573.78,"body":"get better at what I'm trying to"},{"speaker":"Kasey Jo","startTime":569.94,"endTime":573.78,"body":"do here. With a fixed mindset."},{"speaker":"Kasey Jo","startTime":574.17,"endTime":577.35,"body":"It's more likely that you get"},{"speaker":"Kasey Jo","startTime":574.17,"endTime":577.35,"body":"defensive and tried to kind of"},{"speaker":"Kasey Jo","startTime":577.38,"endTime":580.77,"body":"explain why you did things the"},{"speaker":"Kasey Jo","startTime":577.38,"endTime":580.77,"body":"way that you did, rather than"},{"speaker":"Kasey Jo","startTime":580.77,"endTime":584.94,"body":"actually taking the feedback and"},{"speaker":"Kasey Jo","startTime":580.77,"endTime":584.94,"body":"thinking it as an opportunity to"},{"speaker":"Kasey Jo","startTime":584.94,"endTime":588.3,"body":"improve. So that's the big one."},{"speaker":"Kasey Jo","startTime":584.94,"endTime":588.3,"body":"Like if you even in the back of"},{"speaker":"Kasey Jo","startTime":588.3,"endTime":590.73,"body":"your mind, someone's giving you"},{"speaker":"Kasey Jo","startTime":588.3,"endTime":590.73,"body":"feedback and you think to"},{"speaker":"Kasey Jo","startTime":590.73,"endTime":592.71,"body":"yourself, oh, well, they don't"},{"speaker":"Kasey Jo","startTime":590.73,"endTime":592.71,"body":"really know what they're talking"},{"speaker":"Kasey Jo","startTime":592.71,"endTime":596.16,"body":"about. Or like, well, I did it"},{"speaker":"Kasey Jo","startTime":592.71,"endTime":596.16,"body":"this way for a reason like, that"},{"speaker":"Kasey Jo","startTime":596.16,"endTime":600.48,"body":"is very much a fixed mindset way"},{"speaker":"Kasey Jo","startTime":596.16,"endTime":600.48,"body":"of thinking. So step up axe is"},{"speaker":"Kasey Jo","startTime":600.48,"endTime":605.1,"body":"another big one. How you respond"},{"speaker":"Kasey Jo","startTime":600.48,"endTime":605.1,"body":"to setbacks can be very clear as"},{"speaker":"Kasey Jo","startTime":605.1,"endTime":607.77,"body":"to whether or not you have a"},{"speaker":"Kasey Jo","startTime":605.1,"endTime":607.77,"body":"growth or a fixed mindset in"},{"speaker":"Kasey Jo","startTime":607.77,"endTime":611.64,"body":"that area. So a setback could be"},{"speaker":"Kasey Jo","startTime":607.77,"endTime":611.64,"body":"something like from a weight"},{"speaker":"Kasey Jo","startTime":611.64,"endTime":614.16,"body":"loss perspective, right? Like"},{"speaker":"Kasey Jo","startTime":611.64,"endTime":614.16,"body":"maybe you go a month without"},{"speaker":"Kasey Jo","startTime":614.16,"endTime":617.4,"body":"seeing the scale move, or you"},{"speaker":"Kasey Jo","startTime":614.16,"endTime":617.4,"body":"have a weekend where you"},{"speaker":"Kasey Jo","startTime":617.4,"endTime":619.68,"body":"definitely like blew your"},{"speaker":"Kasey Jo","startTime":617.4,"endTime":619.68,"body":"macros. And that could feel like"},{"speaker":"Kasey Jo","startTime":619.68,"endTime":622.62,"body":"a setback to you. So how do you"},{"speaker":"Kasey Jo","startTime":619.68,"endTime":622.62,"body":"respond to those things, some"},{"speaker":"Kasey Jo","startTime":622.62,"endTime":626.1,"body":"people with a fixed mindset are"},{"speaker":"Kasey Jo","startTime":622.62,"endTime":626.1,"body":"going to start seeing it as"},{"speaker":"Kasey Jo","startTime":626.13,"endTime":628.74,"body":"essentially just evidence that"},{"speaker":"Kasey Jo","startTime":626.13,"endTime":628.74,"body":"they're not actually cut out for"},{"speaker":"Kasey Jo","startTime":628.74,"endTime":631.23,"body":"doing this health and fitness"},{"speaker":"Kasey Jo","startTime":628.74,"endTime":631.23,"body":"stuff. And that maybe they're"},{"speaker":"Kasey Jo","startTime":631.23,"endTime":635.01,"body":"really clearly now it just goes"},{"speaker":"Kasey Jo","startTime":631.23,"endTime":635.01,"body":"to show not the type of person"},{"speaker":"Kasey Jo","startTime":635.16,"endTime":639.03,"body":"to track macros or to be"},{"speaker":"Kasey Jo","startTime":635.16,"endTime":639.03,"body":"consistent, or you always knew"},{"speaker":"Kasey Jo","startTime":639.03,"endTime":641.58,"body":"that you couldn't actually lose"},{"speaker":"Kasey Jo","startTime":639.03,"endTime":641.58,"body":"the weight and keep it off type"},{"speaker":"Kasey Jo","startTime":641.58,"endTime":644.25,"body":"of thing, where someone with"},{"speaker":"Kasey Jo","startTime":641.58,"endTime":644.25,"body":"their growth mindset would think"},{"speaker":"Kasey Jo","startTime":644.25,"endTime":648.12,"body":"to themselves, okay, so"},{"speaker":"Kasey Jo","startTime":644.25,"endTime":648.12,"body":"something I did triggered me to"},{"speaker":"Kasey Jo","startTime":648.12,"endTime":652.71,"body":"overeat this weekend or"},{"speaker":"Kasey Jo","startTime":648.12,"endTime":652.71,"body":"something happened that made"},{"speaker":"Kasey Jo","startTime":652.83,"endTime":655.5,"body":"everything play out the way it"},{"speaker":"Kasey Jo","startTime":652.83,"endTime":655.5,"body":"did, like what was that kind of"},{"speaker":"Kasey Jo","startTime":655.5,"endTime":658.89,"body":"like putting on the investigator"},{"speaker":"Kasey Jo","startTime":655.5,"endTime":658.89,"body":"type of hat and thinking like,"},{"speaker":"Kasey Jo","startTime":658.89,"endTime":662.43,"body":"okay, so what went on? And what"},{"speaker":"Kasey Jo","startTime":658.89,"endTime":662.43,"body":"can I learn from this situation?"},{"speaker":"Kasey Jo","startTime":662.43,"endTime":665.43,"body":"So it doesn't happen again,"},{"speaker":"Kasey Jo","startTime":662.43,"endTime":665.43,"body":"versus seeing it as like, Okay,"},{"speaker":"Kasey Jo","startTime":665.43,"endTime":668.82,"body":"well, I did that. And now I'm"},{"speaker":"Kasey Jo","startTime":665.43,"endTime":668.82,"body":"screwed. And now just goes to"},{"speaker":"Kasey Jo","startTime":668.82,"endTime":672.66,"body":"show that I just can't do this"},{"speaker":"Kasey Jo","startTime":668.82,"endTime":672.66,"body":"kind of stuff. So that's a big"},{"speaker":"Kasey Jo","startTime":672.66,"endTime":676.77,"body":"one, for sure. And then success,"},{"speaker":"Kasey Jo","startTime":672.66,"endTime":676.77,"body":"and success I'm referring to is"},{"speaker":"Kasey Jo","startTime":676.77,"endTime":679.71,"body":"the success of other people,"},{"speaker":"Kasey Jo","startTime":676.77,"endTime":679.71,"body":"like how do you respond to the"},{"speaker":"Kasey Jo","startTime":679.71,"endTime":683.7,"body":"success of other people, someone"},{"speaker":"Kasey Jo","startTime":679.71,"endTime":683.7,"body":"with a fixed mindset, maybe like"},{"speaker":"Kasey Jo","startTime":683.7,"endTime":687.39,"body":"scrolling their Instagram feed"},{"speaker":"Kasey Jo","startTime":683.7,"endTime":687.39,"body":"and coming across that, like,"},{"speaker":"Kasey Jo","startTime":687.48,"endTime":690.75,"body":"Girl from high school who lost"},{"speaker":"Kasey Jo","startTime":687.48,"endTime":690.75,"body":"100 pounds and has this big,"},{"speaker":"Kasey Jo","startTime":690.96,"endTime":695.01,"body":"amazing life now, and with a"},{"speaker":"Kasey Jo","startTime":690.96,"endTime":695.01,"body":"fixed mindset may start to think"},{"speaker":"Kasey Jo","startTime":695.01,"endTime":699.36,"body":"like, she just got lucky. Or she"},{"speaker":"Kasey Jo","startTime":695.01,"endTime":699.36,"body":"always had good genetics anyway,"},{"speaker":"Kasey Jo","startTime":699.54,"endTime":703.44,"body":"or something just got handed to"},{"speaker":"Kasey Jo","startTime":699.54,"endTime":703.44,"body":"her somehow, some shape or form,"},{"speaker":"Kasey Jo","startTime":703.44,"endTime":707.07,"body":"it was easier for her. And you"},{"speaker":"Kasey Jo","startTime":703.44,"endTime":707.07,"body":"with a fixed mindset are"},{"speaker":"Kasey Jo","startTime":707.07,"endTime":710.4,"body":"thinking like, well, I can't do"},{"speaker":"Kasey Jo","startTime":707.07,"endTime":710.4,"body":"that. Because XYZ, like there's"},{"speaker":"Kasey Jo","startTime":710.4,"endTime":714.51,"body":"a reason she was able to that I"},{"speaker":"Kasey Jo","startTime":710.4,"endTime":714.51,"body":"can't. Some other growth"},{"speaker":"Kasey Jo","startTime":714.51,"endTime":717.57,"body":"mindset, on the other hand, is"},{"speaker":"Kasey Jo","startTime":714.51,"endTime":717.57,"body":"going to see the same person and"},{"speaker":"Kasey Jo","startTime":717.57,"endTime":721.38,"body":"think entirely differently about"},{"speaker":"Kasey Jo","startTime":717.57,"endTime":721.38,"body":"the situation, that I wonder"},{"speaker":"Kasey Jo","startTime":721.38,"endTime":724.44,"body":"what she did in order to lose"},{"speaker":"Kasey Jo","startTime":721.38,"endTime":724.44,"body":"100 pounds and keep it off. Like"},{"speaker":"Kasey Jo","startTime":724.44,"endTime":727.26,"body":"she's been so successful, she"},{"speaker":"Kasey Jo","startTime":724.44,"endTime":727.26,"body":"really turned her life around"},{"speaker":"Kasey Jo","startTime":727.26,"endTime":731.43,"body":"that is so inspiring, and makes"},{"speaker":"Kasey Jo","startTime":727.26,"endTime":731.43,"body":"me want to do those things, too."},{"speaker":"Kasey Jo","startTime":731.73,"endTime":734.73,"body":"Maybe I should reach out to her"},{"speaker":"Kasey Jo","startTime":731.73,"endTime":734.73,"body":"and see what she did, and see if"},{"speaker":"Kasey Jo","startTime":734.73,"endTime":737.43,"body":"maybe there's something that I"},{"speaker":"Kasey Jo","startTime":734.73,"endTime":737.43,"body":"can pull from her success. That"},{"speaker":"Kasey Jo","startTime":737.43,"endTime":741.42,"body":"would also work for me, you can"},{"speaker":"Kasey Jo","startTime":737.43,"endTime":741.42,"body":"see just like how, between"},{"speaker":"Kasey Jo","startTime":741.42,"endTime":744.18,"body":"feedback setbacks and successes,"},{"speaker":"Kasey Jo","startTime":741.42,"endTime":744.18,"body":"these are just three things,"},{"speaker":"Kasey Jo","startTime":744.18,"endTime":748.59,"body":"right? How the person with the"},{"speaker":"Kasey Jo","startTime":744.18,"endTime":748.59,"body":"growth mindset is clearly more"},{"speaker":"Kasey Jo","startTime":748.59,"endTime":751.83,"body":"likely to be successful, because"},{"speaker":"Kasey Jo","startTime":748.59,"endTime":751.83,"body":"of the perspective that they're"},{"speaker":"Kasey Jo","startTime":751.83,"endTime":754.71,"body":"taking in these situations,"},{"speaker":"Kasey Jo","startTime":751.83,"endTime":754.71,"body":"versus the person with a fixed"},{"speaker":"Kasey Jo","startTime":754.71,"endTime":759.75,"body":"mindset is clearly more likely"},{"speaker":"Kasey Jo","startTime":754.71,"endTime":759.75,"body":"to not be successful, long term."},{"speaker":"Kasey Jo","startTime":759.78,"endTime":762.24,"body":"Right? So those are a few that I"},{"speaker":"Kasey Jo","startTime":759.78,"endTime":762.24,"body":"like to point out, because I"},{"speaker":"Kasey Jo","startTime":762.24,"endTime":765.3,"body":"think they're the people out"},{"speaker":"Kasey Jo","startTime":762.24,"endTime":765.3,"body":"there who may be thinking like,"},{"speaker":"Kasey Jo","startTime":765.33,"endTime":767.49,"body":"oh, yeah, I have a growth"},{"speaker":"Kasey Jo","startTime":765.33,"endTime":767.49,"body":"mindset. Of course, they do, you"},{"speaker":"Kasey Jo","startTime":767.49,"endTime":771.33,"body":"know, can hear those things and"},{"speaker":"Kasey Jo","startTime":767.49,"endTime":771.33,"body":"go like, Oh, shit, like, maybe"},{"speaker":"Kasey Jo","startTime":771.33,"endTime":776.04,"body":"not so much. But all said and"},{"speaker":"Kasey Jo","startTime":771.33,"endTime":776.04,"body":"done kind of like the"},{"speaker":"Kasey Jo","startTime":776.04,"endTime":779.43,"body":"overarching theme here is that"},{"speaker":"Kasey Jo","startTime":776.04,"endTime":779.43,"body":"someone with a growth mindset"},{"speaker":"Kasey Jo","startTime":779.43,"endTime":783.18,"body":"truly does believe that they can"},{"speaker":"Kasey Jo","startTime":779.43,"endTime":783.18,"body":"change and improve in whatever"},{"speaker":"Kasey Jo","startTime":783.21,"endTime":786.12,"body":"area we're speaking to, right."},{"speaker":"Kasey Jo","startTime":783.21,"endTime":786.12,"body":"And something that's important"},{"speaker":"Kasey Jo","startTime":786.12,"endTime":789.66,"body":"to note, too, is that mindsets"},{"speaker":"Kasey Jo","startTime":786.12,"endTime":789.66,"body":"are domain specific, which means"},{"speaker":"Kasey Jo","startTime":789.66,"endTime":793.38,"body":"you can have a growth mindset in"},{"speaker":"Kasey Jo","startTime":789.66,"endTime":793.38,"body":"one area and have a totally"},{"speaker":"Kasey Jo","startTime":793.38,"endTime":796.02,"body":"fixed mindset and another. So"},{"speaker":"Kasey Jo","startTime":793.38,"endTime":796.02,"body":"you can have a growth mindset"},{"speaker":"Kasey Jo","startTime":796.02,"endTime":798.84,"body":"about your ability to lose"},{"speaker":"Kasey Jo","startTime":796.02,"endTime":798.84,"body":"weight, but have a really strong"},{"speaker":"Kasey Jo","startTime":798.84,"endTime":802.44,"body":"fixed mindset about your ability"},{"speaker":"Kasey Jo","startTime":798.84,"endTime":802.44,"body":"to find a partner, right? So"},{"speaker":"Kasey Jo","startTime":802.47,"endTime":805.83,"body":"they don't always go hand in"},{"speaker":"Kasey Jo","startTime":802.47,"endTime":805.83,"body":"hand. And I see that talked"},{"speaker":"Kasey Jo","startTime":805.83,"endTime":809.1,"body":"about incorrectly a lot. And"},{"speaker":"Kasey Jo","startTime":805.83,"endTime":809.1,"body":"that like, oh, let's sort of"},{"speaker":"Kasey Jo","startTime":809.1,"endTime":812.19,"body":"like mix growth mindset. And"},{"speaker":"Kasey Jo","startTime":809.1,"endTime":812.19,"body":"like this big, like overarching"},{"speaker":"Kasey Jo","startTime":812.19,"endTime":814.74,"body":"thing that you either have it or"},{"speaker":"Kasey Jo","startTime":812.19,"endTime":814.74,"body":"you don't when the reality is it"},{"speaker":"Kasey Jo","startTime":814.74,"endTime":817.29,"body":"really is dependent on the thing"},{"speaker":"Kasey Jo","startTime":814.74,"endTime":817.29,"body":"that we're talking about."},{"speaker":"Kristine Andali","startTime":846.98,"endTime":849.98,"body":"Yeah, I was"},{"speaker":"Kristine Andali","startTime":846.98,"endTime":849.98,"body":"gonna ask you that. Because I"},{"speaker":"Kristine Andali","startTime":849.98,"endTime":856.0400000000001,"body":"even like myself, I feel like I"},{"speaker":"Kristine Andali","startTime":849.98,"endTime":856.0400000000001,"body":"have a pretty good. I feel like"},{"speaker":"Kristine Andali","startTime":856.0400000000001,"endTime":860.0600000000001,"body":"I have a growth mindset when it"},{"speaker":"Kristine Andali","startTime":856.0400000000001,"endTime":860.0600000000001,"body":"comes to like, my business,"},{"speaker":"Kristine Andali","startTime":860.09,"endTime":862.82,"body":"which is something that I worked"},{"speaker":"Kristine Andali","startTime":860.09,"endTime":862.82,"body":"out a lot because I felt like I"},{"speaker":"Kristine Andali","startTime":862.82,"endTime":866.9300000000001,"body":"used to have a fixed mindset."},{"speaker":"Kristine Andali","startTime":862.82,"endTime":866.9300000000001,"body":"But then there's things like, in"},{"speaker":"Kristine Andali","startTime":866.9300000000001,"endTime":874.82,"body":"my personal life that I can I"},{"speaker":"Kristine Andali","startTime":866.9300000000001,"endTime":874.82,"body":"talk in a fixed mindset type of"},{"speaker":"Kristine Andali","startTime":874.82,"endTime":880.4000000000001,"body":"way, where like, I'm like, this"},{"speaker":"Kristine Andali","startTime":874.82,"endTime":880.4000000000001,"body":"is just how I am or, you know,"},{"speaker":"Kristine Andali","startTime":880.4300000000001,"endTime":884.87,"body":"it's how I've always been, like"},{"speaker":"Kristine Andali","startTime":880.4300000000001,"endTime":884.87,"body":"that kind of talk. And I'm glad"},{"speaker":"Kristine Andali","startTime":884.87,"endTime":889.64,"body":"that I have the awareness to"},{"speaker":"Kristine Andali","startTime":884.87,"endTime":889.64,"body":"like, see that. But yeah, you"},{"speaker":"Kristine Andali","startTime":889.64,"endTime":893.1800000000001,"body":"can totally have a growth"},{"speaker":"Kristine Andali","startTime":889.64,"endTime":893.1800000000001,"body":"mindset in this part of your"},{"speaker":"Kristine Andali","startTime":893.1800000000001,"endTime":896.09,"body":"life and a Fixed Work growth or"},{"speaker":"Kristine Andali","startTime":893.1800000000001,"endTime":896.09,"body":"a fixed mindset in this part of"},{"speaker":"Kristine Andali","startTime":896.09,"endTime":896.51,"body":"your life."},{"speaker":"Johan Vesters","startTime":902.57,"endTime":904.9100000000001,"body":"Yeah, so let's"},{"speaker":"Johan Vesters","startTime":902.57,"endTime":904.9100000000001,"body":"think about that, right? Because"},{"speaker":"Johan Vesters","startTime":904.9100000000001,"endTime":908.7800000000001,"body":"you're totally right. Like, you"},{"speaker":"Johan Vesters","startTime":904.9100000000001,"endTime":908.7800000000001,"body":"could be totally in like a"},{"speaker":"Johan Vesters","startTime":908.7800000000001,"endTime":911.9300000000001,"body":"growth mindset, you know, plays"},{"speaker":"Johan Vesters","startTime":908.7800000000001,"endTime":911.9300000000001,"body":"on one hand and then still have"},{"speaker":"Johan Vesters","startTime":911.9300000000001,"endTime":915.6800000000001,"body":"like that one little thing"},{"speaker":"Johan Vesters","startTime":911.9300000000001,"endTime":915.6800000000001,"body":"there. We're very fixed. Well,"},{"speaker":"Johan Vesters","startTime":915.6800000000001,"endTime":918.5600000000001,"body":"let's bring this kind of back to"},{"speaker":"Johan Vesters","startTime":915.6800000000001,"endTime":918.5600000000001,"body":"like the client, for example."},{"speaker":"Johan Vesters","startTime":919.2800000000001,"endTime":923.6,"body":"How will we take someone from a"},{"speaker":"Johan Vesters","startTime":919.2800000000001,"endTime":923.6,"body":"fixed mindset to a growth"},{"speaker":"Johan Vesters","startTime":923.6,"endTime":926.0600000000001,"body":"mindset because I think that's"},{"speaker":"Johan Vesters","startTime":923.6,"endTime":926.0600000000001,"body":"also like that's actually the"},{"speaker":"Johan Vesters","startTime":926.0600000000001,"endTime":929.0,"body":"tricky part. Right? I Actually"},{"speaker":"Johan Vesters","startTime":926.0600000000001,"endTime":929.0,"body":"cultivating that mindset."},{"speaker":"Kasey Jo","startTime":930.5300000000001,"endTime":934.1,"body":"Yeah, that is the"},{"speaker":"Kasey Jo","startTime":930.5300000000001,"endTime":934.1,"body":"golden question. Isn't it? Like"},{"speaker":"Kasey Jo","startTime":934.1,"endTime":937.49,"body":"everyone who's listening to"},{"speaker":"Kasey Jo","startTime":934.1,"endTime":937.49,"body":"like, Okay, I see where my fixed"},{"speaker":"Kasey Jo","startTime":937.49,"endTime":943.13,"body":"mindset is, what do I do about"},{"speaker":"Kasey Jo","startTime":937.49,"endTime":943.13,"body":"it? Dr. Casey? So, ya know, it's"},{"speaker":"Kasey Jo","startTime":943.1600000000001,"endTime":946.61,"body":"it's tough. And I do think I"},{"speaker":"Kasey Jo","startTime":943.1600000000001,"endTime":946.61,"body":"something that Kristine just"},{"speaker":"Kasey Jo","startTime":946.61,"endTime":950.99,"body":"said is really the first step"},{"speaker":"Kasey Jo","startTime":946.61,"endTime":950.99,"body":"and is really extremely"},{"speaker":"Kasey Jo","startTime":950.99,"endTime":954.89,"body":"important and probably"},{"speaker":"Kasey Jo","startTime":950.99,"endTime":954.89,"body":"undervalued is becoming more"},{"speaker":"Kasey Jo","startTime":954.89,"endTime":958.0400000000001,"body":"aware of where your fixed"},{"speaker":"Kasey Jo","startTime":954.89,"endTime":958.0400000000001,"body":"mindset shows up, right? Like"},{"speaker":"Kasey Jo","startTime":958.0400000000001,"endTime":962.33,"body":"Kristine, you would have had no"},{"speaker":"Kasey Jo","startTime":958.0400000000001,"endTime":962.33,"body":"chance ever of changing the"},{"speaker":"Kasey Jo","startTime":962.33,"endTime":964.7900000000001,"body":"fixed mindset that you have"},{"speaker":"Kasey Jo","startTime":962.33,"endTime":964.7900000000001,"body":"about some of those personal"},{"speaker":"Kasey Jo","startTime":964.7900000000001,"endTime":968.57,"body":"life factors. If you weren't"},{"speaker":"Kasey Jo","startTime":964.7900000000001,"endTime":968.57,"body":"aware of where it's showing up,"},{"speaker":"Kasey Jo","startTime":968.6,"endTime":972.14,"body":"right? You can't improve what"},{"speaker":"Kasey Jo","startTime":968.6,"endTime":972.14,"body":"you don't know needs improving."},{"speaker":"Kasey Jo","startTime":972.35,"endTime":976.07,"body":"So that is really truly the"},{"speaker":"Kasey Jo","startTime":972.35,"endTime":976.07,"body":"first step. It's super boring,"},{"speaker":"Kasey Jo","startTime":976.07,"endTime":978.86,"body":"and no one wants to hear it like"},{"speaker":"Kasey Jo","startTime":976.07,"endTime":978.86,"body":"okay, just become more aware"},{"speaker":"Kasey Jo","startTime":978.86,"endTime":982.2800000000001,"body":"like great. That's, that sounds"},{"speaker":"Kasey Jo","startTime":978.86,"endTime":982.2800000000001,"body":"like fun, but it's true. And"},{"speaker":"Kasey Jo","startTime":982.2800000000001,"endTime":986.33,"body":"honestly, sometimes I think"},{"speaker":"Kasey Jo","startTime":982.2800000000001,"endTime":986.33,"body":"people avoid doing some of that"},{"speaker":"Kasey Jo","startTime":986.33,"endTime":988.94,"body":"work too, because it is"},{"speaker":"Kasey Jo","startTime":986.33,"endTime":988.94,"body":"uncomfortable like Kristine, you"},{"speaker":"Kasey Jo","startTime":988.94,"endTime":991.46,"body":"could probably not to keep"},{"speaker":"Kasey Jo","startTime":988.94,"endTime":991.46,"body":"putting you on the hot seat"},{"speaker":"Kasey Jo","startTime":991.46,"endTime":994.88,"body":"here. But you could probably"},{"speaker":"Kasey Jo","startTime":991.46,"endTime":994.88,"body":"attest to this, like, it's not"},{"speaker":"Kasey Jo","startTime":994.88,"endTime":998.9000000000001,"body":"super comfortable to like think"},{"speaker":"Kasey Jo","startTime":994.88,"endTime":998.9000000000001,"body":"like, oh man, the way that I'm"},{"speaker":"Kasey Jo","startTime":998.9000000000001,"endTime":1002.1700000000001,"body":"thinking about that thing, like"},{"speaker":"Kasey Jo","startTime":998.9000000000001,"endTime":1002.1700000000001,"body":"always, using the words always"},{"speaker":"Kasey Jo","startTime":1002.1700000000001,"endTime":1005.14,"body":"and never got I did I really"},{"speaker":"Kasey Jo","startTime":1002.1700000000001,"endTime":1005.14,"body":"just think like, say that out"},{"speaker":"Kasey Jo","startTime":1005.14,"endTime":1008.47,"body":"loud, that I'm that type of"},{"speaker":"Kasey Jo","startTime":1005.14,"endTime":1008.47,"body":"person like that doesn't feel"},{"speaker":"Kasey Jo","startTime":1008.47,"endTime":1013.57,"body":"good to recognize those things."},{"speaker":"Kasey Jo","startTime":1008.47,"endTime":1013.57,"body":"So people are very likely to"},{"speaker":"Kasey Jo","startTime":1013.57,"endTime":1016.6,"body":"want to skip this first"},{"speaker":"Kasey Jo","startTime":1013.57,"endTime":1016.6,"body":"extremely important step. And"},{"speaker":"Kasey Jo","startTime":1016.6,"endTime":1019.5400000000001,"body":"just get to like the hacks and"},{"speaker":"Kasey Jo","startTime":1016.6,"endTime":1019.5400000000001,"body":"the tips and the strategies and"},{"speaker":"Kasey Jo","startTime":1019.72,"endTime":1022.7800000000001,"body":"the self help books and things"},{"speaker":"Kasey Jo","startTime":1019.72,"endTime":1022.7800000000001,"body":"like that. But the reality is"},{"speaker":"Kasey Jo","startTime":1022.7800000000001,"endTime":1025.69,"body":"you've kind of just need to sit"},{"speaker":"Kasey Jo","startTime":1022.7800000000001,"endTime":1025.69,"body":"with your own shit and like find"},{"speaker":"Kasey Jo","startTime":1025.69,"endTime":1030.1299999999999,"body":"it in order to actually change"},{"speaker":"Kasey Jo","startTime":1025.69,"endTime":1030.1299999999999,"body":"it. So that's what I would say"},{"speaker":"Kasey Jo","startTime":1030.1299999999999,"endTime":1033.58,"body":"is like before anything like"},{"speaker":"Kasey Jo","startTime":1030.1299999999999,"endTime":1033.58,"body":"really start to like, go on a"},{"speaker":"Kasey Jo","startTime":1033.58,"endTime":1038.23,"body":"fixed mindset, hunt, spend some"},{"speaker":"Kasey Jo","startTime":1033.58,"endTime":1038.23,"body":"time the next 24 to 48 hours."},{"speaker":"Kasey Jo","startTime":1038.35,"endTime":1041.8,"body":"And just pay attention to when"},{"speaker":"Kasey Jo","startTime":1038.35,"endTime":1041.8,"body":"you are using those terms, like"},{"speaker":"Kasey Jo","startTime":1041.95,"endTime":1045.97,"body":"I always do this, or I can never"},{"speaker":"Kasey Jo","startTime":1041.95,"endTime":1045.97,"body":"do that, or I've never been able"},{"speaker":"Kasey Jo","startTime":1045.97,"endTime":1050.47,"body":"to do this, or I've always been"},{"speaker":"Kasey Jo","startTime":1045.97,"endTime":1050.47,"body":"this type of person. And just"},{"speaker":"Kasey Jo","startTime":1050.5,"endTime":1054.4,"body":"see like where you are using"},{"speaker":"Kasey Jo","startTime":1050.5,"endTime":1054.4,"body":"that language, or maybe even go"},{"speaker":"Kasey Jo","startTime":1054.4,"endTime":1057.3700000000001,"body":"back to some of the stuff I was"},{"speaker":"Kasey Jo","startTime":1054.4,"endTime":1057.3700000000001,"body":"saying about feedback, setbacks"},{"speaker":"Kasey Jo","startTime":1057.3700000000001,"endTime":1061.33,"body":"and success. Pay attention,"},{"speaker":"Kasey Jo","startTime":1057.3700000000001,"endTime":1061.33,"body":"write it down, put it somewhere."},{"speaker":"Kasey Jo","startTime":1061.48,"endTime":1065.5900000000001,"body":"And just notice, because"},{"speaker":"Kasey Jo","startTime":1061.48,"endTime":1065.5900000000001,"body":"honestly, sometimes just"},{"speaker":"Kasey Jo","startTime":1065.5900000000001,"endTime":1068.02,"body":"becoming aware, and just"},{"speaker":"Kasey Jo","startTime":1065.5900000000001,"endTime":1068.02,"body":"noticing and getting a better"},{"speaker":"Kasey Jo","startTime":1068.02,"endTime":1071.53,"body":"idea is enough to start just"},{"speaker":"Kasey Jo","startTime":1068.02,"endTime":1071.53,"body":"like enough to start the"},{"speaker":"Kasey Jo","startTime":1071.53,"endTime":1076.8700000000001,"body":"shifting, because you're more"},{"speaker":"Kasey Jo","startTime":1071.53,"endTime":1076.8700000000001,"body":"easily able to recognize where"},{"speaker":"Kasey Jo","startTime":1076.8700000000001,"endTime":1079.57,"body":"it's showing up. So you can"},{"speaker":"Kasey Jo","startTime":1076.8700000000001,"endTime":1079.57,"body":"start to switch it in the"},{"speaker":"Kasey Jo","startTime":1079.57,"endTime":1082.3,"body":"moment, which would kind of be"},{"speaker":"Kasey Jo","startTime":1079.57,"endTime":1082.3,"body":"the next step. But first, I'd"},{"speaker":"Kasey Jo","startTime":1082.3,"endTime":1086.17,"body":"say don't change anything, don't"},{"speaker":"Kasey Jo","startTime":1082.3,"endTime":1086.17,"body":"do anything, just pay attention."},{"speaker":"Kasey Jo","startTime":1086.17,"endTime":1089.08,"body":"And literally, like dedicate"},{"speaker":"Kasey Jo","startTime":1086.17,"endTime":1089.08,"body":"yourself to that fixed mindset"},{"speaker":"Kasey Jo","startTime":1089.08,"endTime":1091.93,"body":"hunt for a little bit and see"},{"speaker":"Kasey Jo","startTime":1089.08,"endTime":1091.93,"body":"where it starts to show up."},{"speaker":"Kristine Andali","startTime":1092.8600000000001,"endTime":1098.98,"body":"Yeah, and,"},{"speaker":"Kristine Andali","startTime":1092.8600000000001,"endTime":1098.98,"body":"like, within coaching, this was"},{"speaker":"Kristine Andali","startTime":1098.98,"endTime":1103.45,"body":"like a whole another piece to"},{"speaker":"Kristine Andali","startTime":1098.98,"endTime":1103.45,"body":"it. Because I think like with"},{"speaker":"Kristine Andali","startTime":1103.45,"endTime":1109.63,"body":"trying to help someone with more"},{"speaker":"Kristine Andali","startTime":1103.45,"endTime":1109.63,"body":"of a fixed mindset, and like"},{"speaker":"Kristine Andali","startTime":1109.63,"endTime":1112.8700000000001,"body":"these things pop up, whether"},{"speaker":"Kristine Andali","startTime":1109.63,"endTime":1112.8700000000001,"body":"it's like, you know, their"},{"speaker":"Kristine Andali","startTime":1112.8700000000001,"endTime":1116.95,"body":"stress eating or like, you know,"},{"speaker":"Kristine Andali","startTime":1112.8700000000001,"endTime":1116.95,"body":"something like that, I think us"},{"speaker":"Kristine Andali","startTime":1116.95,"endTime":1121.42,"body":"as coaches, I know me"},{"speaker":"Kristine Andali","startTime":1116.95,"endTime":1121.42,"body":"personally, I have to try"},{"speaker":"Kristine Andali","startTime":1121.42,"endTime":1125.95,"body":"really, really hard to like sit"},{"speaker":"Kristine Andali","startTime":1121.42,"endTime":1125.95,"body":"on my hands and not give clients"},{"speaker":"Kristine Andali","startTime":1125.95,"endTime":1128.98,"body":"like try and give them a"},{"speaker":"Kristine Andali","startTime":1125.95,"endTime":1128.98,"body":"solution right away to"},{"speaker":"Kristine Andali","startTime":1128.98,"endTime":1133.15,"body":"something, it's more or less,"},{"speaker":"Kristine Andali","startTime":1128.98,"endTime":1133.15,"body":"okay, let's kind of like, talk"},{"speaker":"Kristine Andali","startTime":1133.15,"endTime":1136.8700000000001,"body":"about it, you know, build more"},{"speaker":"Kristine Andali","startTime":1133.15,"endTime":1136.8700000000001,"body":"awareness around it start to"},{"speaker":"Kristine Andali","startTime":1136.8700000000001,"endTime":1140.65,"body":"observe, instead of just trying"},{"speaker":"Kristine Andali","startTime":1136.8700000000001,"endTime":1140.65,"body":"to come up with a solution right"},{"speaker":"Kristine Andali","startTime":1140.65,"endTime":1144.8500000000001,"body":"away. And that's like a huge"},{"speaker":"Kristine Andali","startTime":1140.65,"endTime":1144.8500000000001,"body":"piece in the awareness type of"},{"speaker":"Kristine Andali","startTime":1144.8500000000001,"endTime":1148.51,"body":"thing in understanding what's"},{"speaker":"Kristine Andali","startTime":1144.8500000000001,"endTime":1148.51,"body":"going on. And like Casey's my"},{"speaker":"Kristine Andali","startTime":1148.51,"endTime":1151.66,"body":"mentor, right now, and this is"},{"speaker":"Kristine Andali","startTime":1148.51,"endTime":1151.66,"body":"something that I talk quite"},{"speaker":"Kristine Andali","startTime":1151.66,"endTime":1154.0900000000001,"body":"often in the group about, and"},{"speaker":"Kristine Andali","startTime":1151.66,"endTime":1154.0900000000001,"body":"like, need help with because"},{"speaker":"Kristine Andali","startTime":1154.0900000000001,"endTime":1158.83,"body":"like, I'll bring something up"},{"speaker":"Kristine Andali","startTime":1154.0900000000001,"endTime":1158.83,"body":"and then Casey or Sarah will"},{"speaker":"Kristine Andali","startTime":1158.83,"endTime":1163.45,"body":"remind me to just like, kind of"},{"speaker":"Kristine Andali","startTime":1158.83,"endTime":1163.45,"body":"sit back and listen and not give"},{"speaker":"Kristine Andali","startTime":1163.45,"endTime":1166.69,"body":"us try and give us solution"},{"speaker":"Kristine Andali","startTime":1163.45,"endTime":1166.69,"body":"right away. And it's just so"},{"speaker":"Kristine Andali","startTime":1166.69,"endTime":1171.4,"body":"important for the client, I"},{"speaker":"Kristine Andali","startTime":1166.69,"endTime":1171.4,"body":"mean, the both of both coach"},{"speaker":"Kristine Andali","startTime":1171.4,"endTime":1176.08,"body":"client but for the client to be"},{"speaker":"Kristine Andali","startTime":1171.4,"endTime":1176.08,"body":"able to just sit for a second"},{"speaker":"Kristine Andali","startTime":1176.08,"endTime":1179.83,"body":"and like understand what's going"},{"speaker":"Kristine Andali","startTime":1176.08,"endTime":1179.83,"body":"on and not just try and change"},{"speaker":"Kristine Andali","startTime":1179.83,"endTime":1180.7,"body":"something right away."},{"speaker":"Johan Vesters","startTime":1181.51,"endTime":1183.28,"body":"When you just"},{"speaker":"Johan Vesters","startTime":1181.51,"endTime":1183.28,"body":"mentioned that right sitting on"},{"speaker":"Johan Vesters","startTime":1183.28,"endTime":1186.04,"body":"your hands. I was like that was"},{"speaker":"Johan Vesters","startTime":1183.28,"endTime":1186.04,"body":"me like half a year ago, you"},{"speaker":"Johan Vesters","startTime":1186.04,"endTime":1190.21,"body":"know, as we went through a"},{"speaker":"Johan Vesters","startTime":1186.04,"endTime":1190.21,"body":"course with you. I was"},{"speaker":"Johan Vesters","startTime":1190.21,"endTime":1193.93,"body":"negotiated Hang on. So I've been"},{"speaker":"Johan Vesters","startTime":1190.21,"endTime":1193.93,"body":"just throwing like advice at"},{"speaker":"Johan Vesters","startTime":1193.93,"endTime":1197.6200000000001,"body":"people you know, without even"},{"speaker":"Johan Vesters","startTime":1193.93,"endTime":1197.6200000000001,"body":"being okay, you know, what would"},{"speaker":"Johan Vesters","startTime":1197.6200000000001,"endTime":1200.41,"body":"you do in this scenario? You"},{"speaker":"Johan Vesters","startTime":1197.6200000000001,"endTime":1200.41,"body":"know, like, what do you think?"},{"speaker":"Johan Vesters","startTime":1200.74,"endTime":1203.74,"body":"What do you think is good idea?"},{"speaker":"Johan Vesters","startTime":1200.74,"endTime":1203.74,"body":"Like, what can we learn from"},{"speaker":"Johan Vesters","startTime":1203.74,"endTime":1206.95,"body":"this like asking those questions"},{"speaker":"Johan Vesters","startTime":1203.74,"endTime":1206.95,"body":"like that's what I mean you"},{"speaker":"Johan Vesters","startTime":1206.95,"endTime":1209.2,"body":"know, like, they should"},{"speaker":"Johan Vesters","startTime":1206.95,"endTime":1209.2,"body":"literally change my the way I"},{"speaker":"Johan Vesters","startTime":1209.2,"endTime":1213.07,"body":"coach, you know, and results"},{"speaker":"Johan Vesters","startTime":1209.2,"endTime":1213.07,"body":"have been just so much better"},{"speaker":"Johan Vesters","startTime":1213.07,"endTime":1216.49,"body":"because of that, because, and"},{"speaker":"Johan Vesters","startTime":1213.07,"endTime":1216.49,"body":"this it comes from a good place."},{"speaker":"Johan Vesters","startTime":1216.49,"endTime":1220.27,"body":"You know, like as coaches. We"},{"speaker":"Johan Vesters","startTime":1216.49,"endTime":1220.27,"body":"want to help we have the ideas"},{"speaker":"Johan Vesters","startTime":1220.27,"endTime":1225.43,"body":"we have the knowledge and we"},{"speaker":"Johan Vesters","startTime":1220.27,"endTime":1225.43,"body":"know to shed but still like it's"},{"speaker":"Johan Vesters","startTime":1225.43,"endTime":1228.67,"body":"going to be some was more"},{"speaker":"Johan Vesters","startTime":1225.43,"endTime":1228.67,"body":"effective if we actually have"},{"speaker":"Johan Vesters","startTime":1228.67,"endTime":1231.49,"body":"the client kind of make that"},{"speaker":"Johan Vesters","startTime":1228.67,"endTime":1231.49,"body":"decision or think about that"},{"speaker":"Johan Vesters","startTime":1231.49,"endTime":1236.95,"body":"stuff or realize itself? And I"},{"speaker":"Johan Vesters","startTime":1231.49,"endTime":1236.95,"body":"think, yeah, I mean, that's, for"},{"speaker":"Johan Vesters","startTime":1236.95,"endTime":1238.99,"body":"me, that was the crazy, like,"},{"speaker":"Johan Vesters","startTime":1236.95,"endTime":1238.99,"body":"the biggest change, you know."},{"speaker":"Johan Vesters","startTime":1239.26,"endTime":1243.64,"body":"And it's funny too, because I"},{"speaker":"Johan Vesters","startTime":1239.26,"endTime":1243.64,"body":"still also have them, those"},{"speaker":"Johan Vesters","startTime":1243.64,"endTime":1246.67,"body":"moments where you're like, I, I"},{"speaker":"Johan Vesters","startTime":1243.64,"endTime":1246.67,"body":"almost call myself, the guy"},{"speaker":"Johan Vesters","startTime":1246.7,"endTime":1249.43,"body":"doing that, again, you know,"},{"speaker":"Johan Vesters","startTime":1246.7,"endTime":1249.43,"body":"coming up with ideas or, you"},{"speaker":"Johan Vesters","startTime":1249.43,"endTime":1251.95,"body":"know, kind of jumping the gun"},{"speaker":"Johan Vesters","startTime":1249.43,"endTime":1251.95,"body":"there."},{"speaker":"Kasey Jo","startTime":1251.98,"endTime":1255.6100000000001,"body":"An interesting"},{"speaker":"Kasey Jo","startTime":1251.98,"endTime":1255.6100000000001,"body":"connection here is that it's not"},{"speaker":"Kasey Jo","startTime":1255.6100000000001,"endTime":1258.46,"body":"just the awareness of the"},{"speaker":"Kasey Jo","startTime":1255.6100000000001,"endTime":1258.46,"body":"client, there is a"},{"speaker":"Kasey Jo","startTime":1258.46,"endTime":1261.43,"body":"responsibility for the coach to"},{"speaker":"Kasey Jo","startTime":1258.46,"endTime":1261.43,"body":"become aware of how they're"},{"speaker":"Kasey Jo","startTime":1261.43,"endTime":1264.07,"body":"coaching, too. And that kind of"},{"speaker":"Kasey Jo","startTime":1261.43,"endTime":1264.07,"body":"like, connects back into the"},{"speaker":"Kasey Jo","startTime":1264.07,"endTime":1266.2,"body":"health mindset coaching"},{"speaker":"Kasey Jo","startTime":1264.07,"endTime":1266.2,"body":"certification and a lot of stuff"},{"speaker":"Kasey Jo","startTime":1266.2,"endTime":1269.65,"body":"that we've talked about there."},{"speaker":"Kasey Jo","startTime":1266.2,"endTime":1269.65,"body":"Because thinking about it, like,"},{"speaker":"Kasey Jo","startTime":1270.16,"endTime":1274.9,"body":"how much more powerful is it for"},{"speaker":"Kasey Jo","startTime":1270.16,"endTime":1274.9,"body":"the coach to go to the client"},{"speaker":"Kasey Jo","startTime":1274.9,"endTime":1278.14,"body":"and say, Where do you think your"},{"speaker":"Kasey Jo","startTime":1274.9,"endTime":1278.14,"body":"fixed mindset might be showing"},{"speaker":"Kasey Jo","startTime":1278.14,"endTime":1281.29,"body":"up, like, go pay attention for"},{"speaker":"Kasey Jo","startTime":1278.14,"endTime":1281.29,"body":"the next two days, and come back"},{"speaker":"Kasey Jo","startTime":1281.29,"endTime":1284.77,"body":"to me and tell me like what you"},{"speaker":"Kasey Jo","startTime":1281.29,"endTime":1284.77,"body":"see personally, because I don't"},{"speaker":"Kasey Jo","startTime":1284.77,"endTime":1286.8700000000001,"body":"necessarily know your life, I"},{"speaker":"Kasey Jo","startTime":1284.77,"endTime":1286.8700000000001,"body":"don't know what's going on in"},{"speaker":"Kasey Jo","startTime":1286.8700000000001,"endTime":1291.19,"body":"your head. So come back and tell"},{"speaker":"Kasey Jo","startTime":1286.8700000000001,"endTime":1291.19,"body":"me versus the coach saying, Hey,"},{"speaker":"Kasey Jo","startTime":1291.19,"endTime":1293.53,"body":"I just read through your check"},{"speaker":"Kasey Jo","startTime":1291.19,"endTime":1293.53,"body":"in and it sounds like you have a"},{"speaker":"Kasey Jo","startTime":1293.53,"endTime":1297.04,"body":"fixed mindset, right? We're"},{"speaker":"Kasey Jo","startTime":1293.53,"endTime":1297.04,"body":"like, Who What do you think is"},{"speaker":"Kasey Jo","startTime":1297.04,"endTime":1300.25,"body":"gonna work better? They're like,"},{"speaker":"Kasey Jo","startTime":1297.04,"endTime":1300.25,"body":"obviously, if the client is"},{"speaker":"Kasey Jo","startTime":1300.25,"endTime":1303.1000000000001,"body":"saying, like, Hey, Coach, like,"},{"speaker":"Kasey Jo","startTime":1300.25,"endTime":1303.1000000000001,"body":"I think this is where my fixed"},{"speaker":"Kasey Jo","startTime":1303.1000000000001,"endTime":1305.23,"body":"mindset is showing up. And it's"},{"speaker":"Kasey Jo","startTime":1303.1000000000001,"endTime":1305.23,"body":"something I want to work on"},{"speaker":"Kasey Jo","startTime":1305.23,"endTime":1309.25,"body":"versus the coach saying, hey,"},{"speaker":"Kasey Jo","startTime":1305.23,"endTime":1309.25,"body":"client, like, you've got a fixed"},{"speaker":"Kasey Jo","startTime":1309.25,"endTime":1313.48,"body":"mindset we need to work on that"},{"speaker":"Kasey Jo","startTime":1309.25,"endTime":1313.48,"body":"like that is not ever going to"},{"speaker":"Kasey Jo","startTime":1313.48,"endTime":1318.13,"body":"work as well as the client"},{"speaker":"Kasey Jo","startTime":1313.48,"endTime":1318.13,"body":"coming to the coach or kind of"},{"speaker":"Kasey Jo","startTime":1318.13,"endTime":1321.04,"body":"coming to the realization"},{"speaker":"Kasey Jo","startTime":1318.13,"endTime":1321.04,"body":"themselves. So that said, I"},{"speaker":"Kasey Jo","startTime":1321.04,"endTime":1323.77,"body":"think what's important for"},{"speaker":"Kasey Jo","startTime":1321.04,"endTime":1323.77,"body":"coaches who are out there, or if"},{"speaker":"Kasey Jo","startTime":1323.77,"endTime":1326.05,"body":"you're a client, you're working"},{"speaker":"Kasey Jo","startTime":1323.77,"endTime":1326.05,"body":"with a coach, think about"},{"speaker":"Kasey Jo","startTime":1326.23,"endTime":1329.1100000000001,"body":"whether or not your coach"},{"speaker":"Kasey Jo","startTime":1326.23,"endTime":1329.1100000000001,"body":"actually operates in this way."},{"speaker":"Kasey Jo","startTime":1329.3500000000001,"endTime":1333.4,"body":"Are they guiding you to come to"},{"speaker":"Kasey Jo","startTime":1329.3500000000001,"endTime":1333.4,"body":"these realizations? Or are they"},{"speaker":"Kasey Jo","startTime":1333.4,"endTime":1336.64,"body":"like trying to essentially put"},{"speaker":"Kasey Jo","startTime":1333.4,"endTime":1336.64,"body":"these realizations into your"},{"speaker":"Kasey Jo","startTime":1336.64,"endTime":1339.8500000000001,"body":"head? And you can tell like, if"},{"speaker":"Kasey Jo","startTime":1336.64,"endTime":1339.8500000000001,"body":"you're sitting here like, yeah,"},{"speaker":"Kasey Jo","startTime":1339.8500000000001,"endTime":1342.07,"body":"actually, my coach is the one"},{"speaker":"Kasey Jo","startTime":1339.8500000000001,"endTime":1342.07,"body":"who's like, telling me what to"},{"speaker":"Kasey Jo","startTime":1342.07,"endTime":1345.04,"body":"do all the time and making me"},{"speaker":"Kasey Jo","startTime":1342.07,"endTime":1345.04,"body":"aware of things, I'm not"},{"speaker":"Kasey Jo","startTime":1345.04,"endTime":1348.55,"body":"necessarily noticing stuff"},{"speaker":"Kasey Jo","startTime":1345.04,"endTime":1348.55,"body":"myself, do you notice that you"},{"speaker":"Kasey Jo","startTime":1348.55,"endTime":1351.31,"body":"don't have as great of a"},{"speaker":"Kasey Jo","startTime":1348.55,"endTime":1351.31,"body":"relationship with that coach? Or"},{"speaker":"Kasey Jo","startTime":1351.31,"endTime":1354.25,"body":"do you notice that your your"},{"speaker":"Kasey Jo","startTime":1351.31,"endTime":1354.25,"body":"progress is a little bit slower,"},{"speaker":"Kasey Jo","startTime":1354.3700000000001,"endTime":1357.16,"body":"or that it's harder for you to"},{"speaker":"Kasey Jo","startTime":1354.3700000000001,"endTime":1357.16,"body":"trust this person and get behind"},{"speaker":"Kasey Jo","startTime":1357.3400000000001,"endTime":1361.21,"body":"what it is that they are"},{"speaker":"Kasey Jo","startTime":1357.3400000000001,"endTime":1361.21,"body":"suggesting that you try? Because"},{"speaker":"Kasey Jo","startTime":1361.24,"endTime":1365.41,"body":"it all comes down to that stuff?"},{"speaker":"Kasey Jo","startTime":1361.24,"endTime":1365.41,"body":"Right? Like it is, this isn't"},{"speaker":"Kasey Jo","startTime":1365.41,"endTime":1369.7,"body":"just like a communication thing,"},{"speaker":"Kasey Jo","startTime":1365.41,"endTime":1369.7,"body":"or a fun strategy to try. It is"},{"speaker":"Kasey Jo","startTime":1369.73,"endTime":1373.57,"body":"effective coaching, period. And"},{"speaker":"Kasey Jo","startTime":1369.73,"endTime":1373.57,"body":"I think that that's what's so"},{"speaker":"Kasey Jo","startTime":1373.57,"endTime":1376.8400000000001,"body":"important about all of this,"},{"speaker":"Kasey Jo","startTime":1373.57,"endTime":1376.8400000000001,"body":"that it's not just like a, oh,"},{"speaker":"Kasey Jo","startTime":1376.8400000000001,"endTime":1378.67,"body":"let's just talk about like"},{"speaker":"Kasey Jo","startTime":1376.8400000000001,"endTime":1378.67,"body":"mindset for a little bit, and"},{"speaker":"Kasey Jo","startTime":1378.67,"endTime":1381.1000000000001,"body":"how you can just put some of it"},{"speaker":"Kasey Jo","startTime":1378.67,"endTime":1381.1000000000001,"body":"into your coaching practices,"},{"speaker":"Kasey Jo","startTime":1381.1000000000001,"endTime":1384.88,"body":"no, like, this should be how you"},{"speaker":"Kasey Jo","startTime":1381.1000000000001,"endTime":1384.88,"body":"coach, if you want to be the"},{"speaker":"Kasey Jo","startTime":1384.88,"endTime":1386.98,"body":"best type of coach, like the"},{"speaker":"Kasey Jo","startTime":1384.88,"endTime":1386.98,"body":"end."},{"speaker":"Kristine Andali","startTime":1388.27,"endTime":1392.68,"body":"Totally, yeah."},{"speaker":"Kristine Andali","startTime":1388.27,"endTime":1392.68,"body":"And that type of coaching, you"},{"speaker":"Kristine Andali","startTime":1392.71,"endTime":1397.8400000000001,"body":"connect with your clients so"},{"speaker":"Kristine Andali","startTime":1392.71,"endTime":1397.8400000000001,"body":"much more. And someone like"},{"speaker":"Kristine Andali","startTime":1397.8700000000001,"endTime":1402.19,"body":"Casey, you've talked about this"},{"speaker":"Kristine Andali","startTime":1397.8700000000001,"endTime":1402.19,"body":"a few times, like connection"},{"speaker":"Kristine Andali","startTime":1402.64,"endTime":1406.72,"body":"with your clients is so"},{"speaker":"Kristine Andali","startTime":1402.64,"endTime":1406.72,"body":"important. I mean, it's gonna"},{"speaker":"Kristine Andali","startTime":1406.72,"endTime":1412.27,"body":"drive adherence is gonna drive"},{"speaker":"Kristine Andali","startTime":1406.72,"endTime":1412.27,"body":"commitment, all of that. And"},{"speaker":"Kristine Andali","startTime":1412.27,"endTime":1416.14,"body":"like, I see this show up in"},{"speaker":"Kristine Andali","startTime":1412.27,"endTime":1416.14,"body":"applications, and you talked"},{"speaker":"Kristine Andali","startTime":1416.14,"endTime":1421.39,"body":"about this before, Casey, where,"},{"speaker":"Kristine Andali","startTime":1416.14,"endTime":1421.39,"body":"like, clients will come and they"},{"speaker":"Kristine Andali","startTime":1421.39,"endTime":1425.38,"body":"will say, you know, I had this"},{"speaker":"Kristine Andali","startTime":1421.39,"endTime":1425.38,"body":"really good experience with my"},{"speaker":"Kristine Andali","startTime":1425.38,"endTime":1429.04,"body":"coach, you know, we made"},{"speaker":"Kristine Andali","startTime":1425.38,"endTime":1429.04,"body":"progress and like, everything"},{"speaker":"Kristine Andali","startTime":1429.04,"endTime":1434.05,"body":"was great, but I didn't connect"},{"speaker":"Kristine Andali","startTime":1429.04,"endTime":1434.05,"body":"with them. Right. And that is a"},{"speaker":"Kristine Andali","startTime":1434.05,"endTime":1439.69,"body":"huge piece in coaching. And"},{"speaker":"Kristine Andali","startTime":1434.05,"endTime":1439.69,"body":"where a lot of this, like actual"},{"speaker":"Kristine Andali","startTime":1439.69,"endTime":1445.54,"body":"mindset coaching helps, right is"},{"speaker":"Kristine Andali","startTime":1439.69,"endTime":1445.54,"body":"really connecting, helping you"},{"speaker":"Kristine Andali","startTime":1445.54,"endTime":1451.45,"body":"connect with a client on a"},{"speaker":"Kristine Andali","startTime":1445.54,"endTime":1451.45,"body":"deeper level, like, I, I"},{"speaker":"Kristine Andali","startTime":1451.45,"endTime":1455.02,"body":"connect, like, some of my"},{"speaker":"Kristine Andali","startTime":1451.45,"endTime":1455.02,"body":"clients, I'm so connected with"},{"speaker":"Kristine Andali","startTime":1455.02,"endTime":1459.01,"body":"them on a deep, deep level that,"},{"speaker":"Kristine Andali","startTime":1455.02,"endTime":1459.01,"body":"like, I know, everything about"},{"speaker":"Kristine Andali","startTime":1459.01,"endTime":1462.55,"body":"them, you know, like what makes"},{"speaker":"Kristine Andali","startTime":1459.01,"endTime":1462.55,"body":"them tick, like stuff that's"},{"speaker":"Kristine Andali","startTime":1462.55,"endTime":1466.45,"body":"going on in their lives. And"},{"speaker":"Kristine Andali","startTime":1462.55,"endTime":1466.45,"body":"like, if these people stay with"},{"speaker":"Kristine Andali","startTime":1466.45,"endTime":1470.08,"body":"me for like, two to three years,"},{"speaker":"Kristine Andali","startTime":1466.45,"endTime":1470.08,"body":"right, and of course, like,"},{"speaker":"Kristine Andali","startTime":1470.08,"endTime":1472.81,"body":"yeah, I see myself as a good"},{"speaker":"Kristine Andali","startTime":1470.08,"endTime":1472.81,"body":"coach, I know, I can always"},{"speaker":"Kristine Andali","startTime":1472.81,"endTime":1476.2,"body":"improve, but a lot comes down to"},{"speaker":"Kristine Andali","startTime":1472.81,"endTime":1476.2,"body":"that connection."},{"speaker":"Johan Vesters","startTime":1477.7,"endTime":1481.21,"body":"I've had that to"},{"speaker":"Johan Vesters","startTime":1477.7,"endTime":1481.21,"body":"where some people, they get the"},{"speaker":"Johan Vesters","startTime":1481.21,"endTime":1483.97,"body":"they get like the good results,"},{"speaker":"Johan Vesters","startTime":1481.21,"endTime":1483.97,"body":"right, you know, in terms of"},{"speaker":"Johan Vesters","startTime":1483.97,"endTime":1487.63,"body":"like weight loss, they lose like"},{"speaker":"Johan Vesters","startTime":1483.97,"endTime":1487.63,"body":"a couple of kilos on Sunday. But"},{"speaker":"Johan Vesters","startTime":1487.63,"endTime":1490.21,"body":"exactly like you said, they miss"},{"speaker":"Johan Vesters","startTime":1487.63,"endTime":1490.21,"body":"that connection. And it's like,"},{"speaker":"Johan Vesters","startTime":1491.38,"endTime":1494.44,"body":"I had a chat with someone"},{"speaker":"Johan Vesters","startTime":1491.38,"endTime":1494.44,"body":"recently. And she was like,"},{"speaker":"Johan Vesters","startTime":1494.44,"endTime":1497.74,"body":"Well, okay, well, with my"},{"speaker":"Johan Vesters","startTime":1494.44,"endTime":1497.74,"body":"previous coach. I didn't really"},{"speaker":"Johan Vesters","startTime":1497.74,"endTime":1500.71,"body":"feel like I could share stuff. I"},{"speaker":"Johan Vesters","startTime":1497.74,"endTime":1500.71,"body":"didn't really feel I could, I"},{"speaker":"Johan Vesters","startTime":1500.71,"endTime":1503.71,"body":"could mention, hey, I kind of"},{"speaker":"Johan Vesters","startTime":1500.71,"endTime":1503.71,"body":"overdid it last week, um, but"},{"speaker":"Johan Vesters","startTime":1503.71,"endTime":1505.93,"body":"you know, I just under eight,"},{"speaker":"Johan Vesters","startTime":1503.71,"endTime":1505.93,"body":"you know, the next day and then"},{"speaker":"Johan Vesters","startTime":1505.93,"endTime":1510.3700000000001,"body":"kind of just fix it. Or she felt"},{"speaker":"Johan Vesters","startTime":1505.93,"endTime":1510.3700000000001,"body":"like, you know, she didn't feel"},{"speaker":"Johan Vesters","startTime":1510.3700000000001,"endTime":1513.64,"body":"like safe enough to mention the"},{"speaker":"Johan Vesters","startTime":1510.3700000000001,"endTime":1513.64,"body":"mental issues, the struggles,"},{"speaker":"Johan Vesters","startTime":1513.64,"endTime":1516.6100000000001,"body":"she was dealing with a lot of"},{"speaker":"Johan Vesters","startTime":1513.64,"endTime":1516.6100000000001,"body":"stress, insomnia, those kinds of"},{"speaker":"Johan Vesters","startTime":1516.6100000000001,"endTime":1520.39,"body":"things. You know, definitely"},{"speaker":"Johan Vesters","startTime":1516.6100000000001,"endTime":1520.39,"body":"like crazy cravings and like"},{"speaker":"Johan Vesters","startTime":1520.39,"endTime":1524.83,"body":"binge like tendencies, you know,"},{"speaker":"Johan Vesters","startTime":1520.39,"endTime":1524.83,"body":"but didn't feel like you could"},{"speaker":"Johan Vesters","startTime":1524.83,"endTime":1529.3600000000001,"body":"share that because it was almost"},{"speaker":"Johan Vesters","startTime":1524.83,"endTime":1529.3600000000001,"body":"like hey, I'm now like doing"},{"speaker":"Johan Vesters","startTime":1529.3600000000001,"endTime":1532.39,"body":"bad, right? I'm not following"},{"speaker":"Johan Vesters","startTime":1529.3600000000001,"endTime":1532.39,"body":"the program. I'm not following"},{"speaker":"Johan Vesters","startTime":1532.39,"endTime":1536.56,"body":"the meal plan. So it's on me,"},{"speaker":"Johan Vesters","startTime":1532.39,"endTime":1536.56,"body":"you know what I mean? And I see"},{"speaker":"Johan Vesters","startTime":1536.56,"endTime":1538.81,"body":"this a lot like people almost"},{"speaker":"Johan Vesters","startTime":1536.56,"endTime":1538.81,"body":"feel like a number sometimes"},{"speaker":"Johan Vesters","startTime":1538.8400000000001,"endTime":1541.51,"body":"where it's like, okay, well, I'm"},{"speaker":"Johan Vesters","startTime":1538.8400000000001,"endTime":1541.51,"body":"just supposed to do this. But"},{"speaker":"Johan Vesters","startTime":1541.51,"endTime":1543.4,"body":"there's there's a lack of"},{"speaker":"Johan Vesters","startTime":1541.51,"endTime":1543.4,"body":"connection. You know, it's so"},{"speaker":"Johan Vesters","startTime":1543.4,"endTime":1544.51,"body":"big. So huge."},{"speaker":"Kasey Jo","startTime":1544.54,"endTime":1546.6100000000001,"body":"Yeah, that's"},{"speaker":"Kasey Jo","startTime":1544.54,"endTime":1546.6100000000001,"body":"interesting to visit makes me"},{"speaker":"Kasey Jo","startTime":1546.6100000000001,"endTime":1550.99,"body":"think about something that is"},{"speaker":"Kasey Jo","startTime":1546.6100000000001,"endTime":1550.99,"body":"extremely important. In general,"},{"speaker":"Kasey Jo","startTime":1550.99,"endTime":1555.7,"body":"like for every human being is"},{"speaker":"Kasey Jo","startTime":1550.99,"endTime":1555.7,"body":"psychological safety. So you may"},{"speaker":"Kasey Jo","startTime":1555.7,"endTime":1558.25,"body":"notice this, like, someone"},{"speaker":"Kasey Jo","startTime":1555.7,"endTime":1558.25,"body":"listening, maybe like, yeah, I"},{"speaker":"Kasey Jo","startTime":1558.25,"endTime":1561.16,"body":"wasn't, I was in a relationship"},{"speaker":"Kasey Jo","startTime":1558.25,"endTime":1561.16,"body":"with someone at some point where"},{"speaker":"Kasey Jo","startTime":1561.16,"endTime":1563.98,"body":"I felt like I couldn't really"},{"speaker":"Kasey Jo","startTime":1561.16,"endTime":1563.98,"body":"express my needs, or I couldn't"},{"speaker":"Kasey Jo","startTime":1563.98,"endTime":1567.16,"body":"tell them what I was like"},{"speaker":"Kasey Jo","startTime":1563.98,"endTime":1567.16,"body":"struggling with because I didn't"},{"speaker":"Kasey Jo","startTime":1567.16,"endTime":1569.32,"body":"want to like hurt their"},{"speaker":"Kasey Jo","startTime":1567.16,"endTime":1569.32,"body":"feelings, or make them feel like"},{"speaker":"Kasey Jo","startTime":1569.32,"endTime":1572.68,"body":"they were the wrong one like,"},{"speaker":"Kasey Jo","startTime":1569.32,"endTime":1572.68,"body":"that is a psychologically unsafe"},{"speaker":"Kasey Jo","startTime":1572.68,"endTime":1576.1000000000001,"body":"relationship. And so funny, I"},{"speaker":"Kasey Jo","startTime":1572.68,"endTime":1576.1000000000001,"body":"feel like anytime we're talking"},{"speaker":"Kasey Jo","startTime":1576.1000000000001,"endTime":1578.08,"body":"about like coach to client"},{"speaker":"Kasey Jo","startTime":1576.1000000000001,"endTime":1578.08,"body":"relationship, like the stuff"},{"speaker":"Kasey Jo","startTime":1578.08,"endTime":1580.96,"body":"that you guys can probably"},{"speaker":"Kasey Jo","startTime":1578.08,"endTime":1580.96,"body":"attest to, can show up in your"},{"speaker":"Kasey Jo","startTime":1580.96,"endTime":1582.88,"body":"friendships and your"},{"speaker":"Kasey Jo","startTime":1580.96,"endTime":1582.88,"body":"relationships with your parents"},{"speaker":"Kasey Jo","startTime":1582.88,"endTime":1585.19,"body":"and your relationships with your"},{"speaker":"Kasey Jo","startTime":1582.88,"endTime":1585.19,"body":"significant others, like"},{"speaker":"Kasey Jo","startTime":1585.22,"endTime":1588.79,"body":"friendships like everyone, it's"},{"speaker":"Kasey Jo","startTime":1585.22,"endTime":1588.79,"body":"like all the same thing. We're"},{"speaker":"Kasey Jo","startTime":1588.79,"endTime":1592.06,"body":"just talking about relationships"},{"speaker":"Kasey Jo","startTime":1588.79,"endTime":1592.06,"body":"with other human beings. And"},{"speaker":"Kasey Jo","startTime":1592.0900000000001,"endTime":1595.03,"body":"sometimes in the coaching"},{"speaker":"Kasey Jo","startTime":1592.0900000000001,"endTime":1595.03,"body":"relationship, I feel like"},{"speaker":"Kasey Jo","startTime":1595.03,"endTime":1598.66,"body":"coaches forget this. And they're"},{"speaker":"Kasey Jo","startTime":1595.03,"endTime":1598.66,"body":"like, No, this is just a service"},{"speaker":"Kasey Jo","startTime":1598.66,"endTime":1602.6200000000001,"body":"transaction. But the reality is,"},{"speaker":"Kasey Jo","startTime":1598.66,"endTime":1602.6200000000001,"body":"you really need to see it as a"},{"speaker":"Kasey Jo","startTime":1602.6200000000001,"endTime":1607.06,"body":"relationship and thinking about"},{"speaker":"Kasey Jo","startTime":1602.6200000000001,"endTime":1607.06,"body":"how you can help your clients"},{"speaker":"Kasey Jo","startTime":1607.06,"endTime":1611.89,"body":"feel psychologically safe,"},{"speaker":"Kasey Jo","startTime":1607.06,"endTime":1611.89,"body":"because the more safe they feel,"},{"speaker":"Kasey Jo","startTime":1611.89,"endTime":1614.71,"body":"the more they're going to be"},{"speaker":"Kasey Jo","startTime":1611.89,"endTime":1614.71,"body":"willing to share with you. And"},{"speaker":"Kasey Jo","startTime":1614.71,"endTime":1616.9,"body":"the more they're willing to"},{"speaker":"Kasey Jo","startTime":1614.71,"endTime":1616.9,"body":"share with you, the better you"},{"speaker":"Kasey Jo","startTime":1616.9,"endTime":1620.3500000000001,"body":"can coach them. And just like"},{"speaker":"Kasey Jo","startTime":1616.9,"endTime":1620.3500000000001,"body":"you were saying, Johan being in"},{"speaker":"Kasey Jo","startTime":1620.3500000000001,"endTime":1624.67,"body":"those situations where a client"},{"speaker":"Kasey Jo","startTime":1620.3500000000001,"endTime":1624.67,"body":"may feel like, I don't know if I"},{"speaker":"Kasey Jo","startTime":1624.67,"endTime":1627.31,"body":"can actually share this with my"},{"speaker":"Kasey Jo","startTime":1624.67,"endTime":1627.31,"body":"coach, or I don't know, if I"},{"speaker":"Kasey Jo","startTime":1627.31,"endTime":1631.0900000000001,"body":"feel safe enough to share"},{"speaker":"Kasey Jo","startTime":1627.31,"endTime":1631.0900000000001,"body":"everything that's going on in my"},{"speaker":"Kasey Jo","startTime":1631.0900000000001,"endTime":1633.7,"body":"personal life and things like"},{"speaker":"Kasey Jo","startTime":1631.0900000000001,"endTime":1633.7,"body":"that, when all of that is"},{"speaker":"Kasey Jo","startTime":1633.73,"endTime":1636.3400000000001,"body":"extremely important for their"},{"speaker":"Kasey Jo","startTime":1633.73,"endTime":1636.3400000000001,"body":"health and fitness goals, you"},{"speaker":"Kasey Jo","startTime":1636.3400000000001,"endTime":1639.19,"body":"know, so I think it's really"},{"speaker":"Kasey Jo","startTime":1636.3400000000001,"endTime":1639.19,"body":"important to the events, set"},{"speaker":"Kasey Jo","startTime":1639.19,"endTime":1642.07,"body":"those expectations with clients"},{"speaker":"Kasey Jo","startTime":1639.19,"endTime":1642.07,"body":"at the forefront, like I want to"},{"speaker":"Kasey Jo","startTime":1642.07,"endTime":1644.3500000000001,"body":"hear it all I want to hear"},{"speaker":"Kasey Jo","startTime":1642.07,"endTime":1644.3500000000001,"body":"what's going on at work, I want"},{"speaker":"Kasey Jo","startTime":1644.3500000000001,"endTime":1646.9,"body":"to hear what's going on at home,"},{"speaker":"Kasey Jo","startTime":1644.3500000000001,"endTime":1646.9,"body":"especially if you think it's"},{"speaker":"Kasey Jo","startTime":1647.1100000000001,"endTime":1650.71,"body":"impacting your ability to get to"},{"speaker":"Kasey Jo","startTime":1647.1100000000001,"endTime":1650.71,"body":"the gym or eat healthy, or meal"},{"speaker":"Kasey Jo","startTime":1650.71,"endTime":1652.69,"body":"prep, or all of these things"},{"speaker":"Kasey Jo","startTime":1650.71,"endTime":1652.69,"body":"that we're kind of talking"},{"speaker":"Kasey Jo","startTime":1652.69,"endTime":1656.1100000000001,"body":"about, like, Tell me about it,"},{"speaker":"Kasey Jo","startTime":1652.69,"endTime":1656.1100000000001,"body":"you know, and like doing your"},{"speaker":"Kasey Jo","startTime":1656.1100000000001,"endTime":1659.8,"body":"best to create a psychologically"},{"speaker":"Kasey Jo","startTime":1656.1100000000001,"endTime":1659.8,"body":"safe environment. And sometimes"},{"speaker":"Kasey Jo","startTime":1659.8,"endTime":1662.29,"body":"that means maybe sharing some"},{"speaker":"Kasey Jo","startTime":1659.8,"endTime":1662.29,"body":"stuff that's going on with you"},{"speaker":"Kasey Jo","startTime":1662.29,"endTime":1665.74,"body":"as well. So there is that sort"},{"speaker":"Kasey Jo","startTime":1662.29,"endTime":1665.74,"body":"of like reciprocation as well,"},{"speaker":"Kasey Jo","startTime":1665.74,"endTime":1667.54,"body":"which is also extremely"},{"speaker":"Kasey Jo","startTime":1665.74,"endTime":1667.54,"body":"important and in the"},{"speaker":"Kasey Jo","startTime":1667.54,"endTime":1670.9,"body":"relationship. So yeah, really,"},{"speaker":"Kasey Jo","startTime":1667.54,"endTime":1670.9,"body":"really important stuff."},{"speaker":"Kristine Andali","startTime":1671.679,"endTime":1676.569,"body":"Yeah, big time."},{"speaker":"Kristine Andali","startTime":1671.679,"endTime":1676.569,"body":"Okay, so I'm gonna kind of like"},{"speaker":"Kristine Andali","startTime":1676.599,"endTime":1679.959,"body":"switch topics here, because"},{"speaker":"Kristine Andali","startTime":1676.599,"endTime":1679.959,"body":"there's another really great"},{"speaker":"Kristine Andali","startTime":1679.959,"endTime":1683.679,"body":"topic I think a lot of people"},{"speaker":"Kristine Andali","startTime":1679.959,"endTime":1683.679,"body":"can get value from. And that's"},{"speaker":"Kristine Andali","startTime":1684.789,"endTime":1689.559,"body":"how stress can impact self"},{"speaker":"Kristine Andali","startTime":1684.789,"endTime":1689.559,"body":"control. And I know like you"},{"speaker":"Kristine Andali","startTime":1689.559,"endTime":1692.8890000000001,"body":"just like, this is something you"},{"speaker":"Kristine Andali","startTime":1689.559,"endTime":1692.8890000000001,"body":"talked about in HMC. And like,"},{"speaker":"Kristine Andali","startTime":1692.919,"endTime":1696.3990000000001,"body":"you just did a whole thing on"},{"speaker":"Kristine Andali","startTime":1692.919,"endTime":1696.3990000000001,"body":"it. And I know this can be a"},{"speaker":"Kristine Andali","startTime":1696.3990000000001,"endTime":1701.769,"body":"pretty detailed conversation."},{"speaker":"Kristine Andali","startTime":1696.3990000000001,"endTime":1701.769,"body":"But what are your thoughts on"},{"speaker":"Kristine Andali","startTime":1701.769,"endTime":1705.009,"body":"that? Yeah,"},{"speaker":"Kasey Jo","startTime":1705.22,"endTime":1709.8400000000001,"body":"the kind of broad"},{"speaker":"Kasey Jo","startTime":1705.22,"endTime":1709.8400000000001,"body":"overview is that stress and self"},{"speaker":"Kasey Jo","startTime":1709.8400000000001,"endTime":1714.4,"body":"control are essentially enemies,"},{"speaker":"Kasey Jo","startTime":1709.8400000000001,"endTime":1714.4,"body":"right. So even down to like,"},{"speaker":"Kasey Jo","startTime":1714.43,"endTime":1716.74,"body":"from like a neuroscience"},{"speaker":"Kasey Jo","startTime":1714.43,"endTime":1716.74,"body":"perspective, I'm not a"},{"speaker":"Kasey Jo","startTime":1716.74,"endTime":1719.23,"body":"neuroscientist, and I will not"},{"speaker":"Kasey Jo","startTime":1716.74,"endTime":1719.23,"body":"pretend that I am one. But I"},{"speaker":"Kasey Jo","startTime":1719.23,"endTime":1722.6200000000001,"body":"know a decent amount about the"},{"speaker":"Kasey Jo","startTime":1719.23,"endTime":1722.6200000000001,"body":"brain just from a psychological"},{"speaker":"Kasey Jo","startTime":1722.6200000000001,"endTime":1727.57,"body":"perspective. So your self"},{"speaker":"Kasey Jo","startTime":1722.6200000000001,"endTime":1727.57,"body":"control essentially lives for"},{"speaker":"Kasey Jo","startTime":1727.57,"endTime":1730.8400000000001,"body":"lack of a better term in your"},{"speaker":"Kasey Jo","startTime":1727.57,"endTime":1730.8400000000001,"body":"prefrontal cortex, which is like"},{"speaker":"Kasey Jo","startTime":1730.8400000000001,"endTime":1733.54,"body":"the huge lobe right behind your"},{"speaker":"Kasey Jo","startTime":1730.8400000000001,"endTime":1733.54,"body":"forehead, it's our most"},{"speaker":"Kasey Jo","startTime":1733.54,"endTime":1738.73,"body":"developed region of the brain."},{"speaker":"Kasey Jo","startTime":1733.54,"endTime":1738.73,"body":"And so that is where we see"},{"speaker":"Kasey Jo","startTime":1738.73,"endTime":1742.8700000000001,"body":"things like attention and"},{"speaker":"Kasey Jo","startTime":1738.73,"endTime":1742.8700000000001,"body":"control and deliberate decision"},{"speaker":"Kasey Jo","startTime":1742.8700000000001,"endTime":1746.14,"body":"making and things like that. So"},{"speaker":"Kasey Jo","startTime":1742.8700000000001,"endTime":1746.14,"body":"self control lives there. But"},{"speaker":"Kasey Jo","startTime":1746.14,"endTime":1750.55,"body":"then stress is an entirely"},{"speaker":"Kasey Jo","startTime":1746.14,"endTime":1750.55,"body":"different part of your brain"},{"speaker":"Kasey Jo","startTime":1750.58,"endTime":1755.05,"body":"moreso utilizes regions in the"},{"speaker":"Kasey Jo","startTime":1750.58,"endTime":1755.05,"body":"midbrain region, so entirely"},{"speaker":"Kasey Jo","startTime":1755.05,"endTime":1758.65,"body":"different part of your brain,"},{"speaker":"Kasey Jo","startTime":1755.05,"endTime":1758.65,"body":"essentially. And it's really"},{"speaker":"Kasey Jo","startTime":1758.65,"endTime":1761.26,"body":"difficult for us to like, of"},{"speaker":"Kasey Jo","startTime":1758.65,"endTime":1761.26,"body":"course, we have all parts of our"},{"speaker":"Kasey Jo","startTime":1761.26,"endTime":1763.99,"body":"brain active all of the time,"},{"speaker":"Kasey Jo","startTime":1761.26,"endTime":1763.99,"body":"we're not only using just one"},{"speaker":"Kasey Jo","startTime":1763.99,"endTime":1767.41,"body":"piece at a time, but we're"},{"speaker":"Kasey Jo","startTime":1763.99,"endTime":1767.41,"body":"essentially using the majority"},{"speaker":"Kasey Jo","startTime":1767.41,"endTime":1770.71,"body":"of our energy in one area or the"},{"speaker":"Kasey Jo","startTime":1767.41,"endTime":1770.71,"body":"other, right, like our focus is"},{"speaker":"Kasey Jo","startTime":1770.71,"endTime":1774.43,"body":"in one area versus another. So"},{"speaker":"Kasey Jo","startTime":1770.71,"endTime":1774.43,"body":"if you're super stressed out,"},{"speaker":"Kasey Jo","startTime":1774.58,"endTime":1777.49,"body":"and you're thinking about the"},{"speaker":"Kasey Jo","startTime":1774.58,"endTime":1777.49,"body":"things that you're stressed"},{"speaker":"Kasey Jo","startTime":1777.49,"endTime":1780.25,"body":"about, and that's turning it"},{"speaker":"Kasey Jo","startTime":1777.49,"endTime":1780.25,"body":"into sort of like a fear or a"},{"speaker":"Kasey Jo","startTime":1780.25,"endTime":1783.52,"body":"threat response, which may be"},{"speaker":"Kasey Jo","startTime":1780.25,"endTime":1783.52,"body":"using your like amygdala, these"},{"speaker":"Kasey Jo","startTime":1783.52,"endTime":1786.3400000000001,"body":"are entirely different brain"},{"speaker":"Kasey Jo","startTime":1783.52,"endTime":1786.3400000000001,"body":"structures. And that's where"},{"speaker":"Kasey Jo","startTime":1786.3400000000001,"endTime":1790.63,"body":"you're sending the majority of"},{"speaker":"Kasey Jo","startTime":1786.3400000000001,"endTime":1790.63,"body":"your mental resources to,"},{"speaker":"Kasey Jo","startTime":1791.08,"endTime":1794.77,"body":"compared to that big lobe behind"},{"speaker":"Kasey Jo","startTime":1791.08,"endTime":1794.77,"body":"your forehead, the prefrontal"},{"speaker":"Kasey Jo","startTime":1794.77,"endTime":1798.55,"body":"cortex or your self control"},{"speaker":"Kasey Jo","startTime":1794.77,"endTime":1798.55,"body":"lives. Now, we're essentially"},{"speaker":"Kasey Jo","startTime":1798.55,"endTime":1802.3,"body":"diverting resources away from"},{"speaker":"Kasey Jo","startTime":1798.55,"endTime":1802.3,"body":"that. So and it kind of all"},{"speaker":"Kasey Jo","startTime":1802.3,"endTime":1805.8700000000001,"body":"plays into sympathetic versus"},{"speaker":"Kasey Jo","startTime":1802.3,"endTime":1805.8700000000001,"body":"parasympathetic responses as"},{"speaker":"Kasey Jo","startTime":1805.8700000000001,"endTime":1809.23,"body":"well like your, your stress,"},{"speaker":"Kasey Jo","startTime":1805.8700000000001,"endTime":1809.23,"body":"your fight or flight response is"},{"speaker":"Kasey Jo","startTime":1809.23,"endTime":1813.8500000000001,"body":"a sympathetic response. And if"},{"speaker":"Kasey Jo","startTime":1809.23,"endTime":1813.8500000000001,"body":"you want to be like resting,"},{"speaker":"Kasey Jo","startTime":1813.88,"endTime":1818.26,"body":"digesting, pausing planning,"},{"speaker":"Kasey Jo","startTime":1813.88,"endTime":1818.26,"body":"that is your parasympathetic"},{"speaker":"Kasey Jo","startTime":1818.26,"endTime":1822.01,"body":"response, and that is requiring"},{"speaker":"Kasey Jo","startTime":1818.26,"endTime":1822.01,"body":"that prefrontal cortex more so"},{"speaker":"Kasey Jo","startTime":1822.01,"endTime":1824.92,"body":"it's really hard to be"},{"speaker":"Kasey Jo","startTime":1822.01,"endTime":1824.92,"body":"sympathetic and parasympathetic"},{"speaker":"Kasey Jo","startTime":1824.92,"endTime":1828.58,"body":"at the same time. It's honestly"},{"speaker":"Kasey Jo","startTime":1824.92,"endTime":1828.58,"body":"like pretty impossible, you're"},{"speaker":"Kasey Jo","startTime":1828.58,"endTime":1832.66,"body":"always leaning towards one or"},{"speaker":"Kasey Jo","startTime":1828.58,"endTime":1832.66,"body":"the other in some regard. So you"},{"speaker":"Kasey Jo","startTime":1832.66,"endTime":1836.05,"body":"can see now where stress and"},{"speaker":"Kasey Jo","startTime":1832.66,"endTime":1836.05,"body":"self control are kind of like"},{"speaker":"Kasey Jo","startTime":1836.05,"endTime":1840.13,"body":"butting heads in that way. And"},{"speaker":"Kasey Jo","startTime":1836.05,"endTime":1840.13,"body":"it can be really hard to exert"},{"speaker":"Kasey Jo","startTime":1840.13,"endTime":1843.1000000000001,"body":"self control when you're in a"},{"speaker":"Kasey Jo","startTime":1840.13,"endTime":1843.1000000000001,"body":"stressed state. And it can be"},{"speaker":"Kasey Jo","startTime":1843.1000000000001,"endTime":1845.5900000000001,"body":"really hard to be super"},{"speaker":"Kasey Jo","startTime":1843.1000000000001,"endTime":1845.5900000000001,"body":"stressed, if you feel like"},{"speaker":"Kasey Jo","startTime":1845.5900000000001,"endTime":1848.44,"body":"you're in a very, like"},{"speaker":"Kasey Jo","startTime":1845.5900000000001,"endTime":1848.44,"body":"deliberate decision making"},{"speaker":"Kasey Jo","startTime":1848.53,"endTime":1852.73,"body":"planning self control type of"},{"speaker":"Kasey Jo","startTime":1848.53,"endTime":1852.73,"body":"state. So that's like kind of"},{"speaker":"Kasey Jo","startTime":1852.73,"endTime":1855.91,"body":"the the high level overview of"},{"speaker":"Kasey Jo","startTime":1852.73,"endTime":1855.91,"body":"how those things kind of play"},{"speaker":"Kasey Jo","startTime":1855.91,"endTime":1858.76,"body":"together or honestly, like"},{"speaker":"Kasey Jo","startTime":1855.91,"endTime":1858.76,"body":"really don't play well together."},{"speaker":"Kasey Jo","startTime":1859.48,"endTime":1862.6000000000001,"body":"But something that's important"},{"speaker":"Kasey Jo","startTime":1859.48,"endTime":1862.6000000000001,"body":"to make your appointments"},{"speaker":"Kasey Jo","startTime":1862.6000000000001,"endTime":1867.01,"body":"important to make here is that"},{"speaker":"Kasey Jo","startTime":1862.6000000000001,"endTime":1867.01,"body":"there was this long standing"},{"speaker":"Kasey Jo","startTime":1867.01,"endTime":1870.49,"body":"theory of ego depletion, and you"},{"speaker":"Kasey Jo","startTime":1867.01,"endTime":1870.49,"body":"can still look it up. There's"},{"speaker":"Kasey Jo","startTime":1870.52,"endTime":1873.28,"body":"hundreds and hundreds of studies"},{"speaker":"Kasey Jo","startTime":1870.52,"endTime":1873.28,"body":"out there, this idea that your"},{"speaker":"Kasey Jo","startTime":1873.28,"endTime":1875.6200000000001,"body":"self control gets depleted"},{"speaker":"Kasey Jo","startTime":1873.28,"endTime":1875.6200000000001,"body":"throughout the day. So we're"},{"speaker":"Kasey Jo","startTime":1875.6200000000001,"endTime":1878.6200000000001,"body":"talking about all these mental"},{"speaker":"Kasey Jo","startTime":1875.6200000000001,"endTime":1878.6200000000001,"body":"resources, right? So there's"},{"speaker":"Kasey Jo","startTime":1878.6200000000001,"endTime":1881.83,"body":"this thought process and this"},{"speaker":"Kasey Jo","startTime":1878.6200000000001,"endTime":1881.83,"body":"theory out there in psychology"},{"speaker":"Kasey Jo","startTime":1881.83,"endTime":1885.97,"body":"land, that the more you use your"},{"speaker":"Kasey Jo","startTime":1881.83,"endTime":1885.97,"body":"self control, the more those"},{"speaker":"Kasey Jo","startTime":1885.97,"endTime":1888.94,"body":"resources get depleted, and the"},{"speaker":"Kasey Jo","startTime":1885.97,"endTime":1888.94,"body":"less likely you're going to be"},{"speaker":"Kasey Jo","startTime":1888.94,"endTime":1892.48,"body":"able to actually continue to"},{"speaker":"Kasey Jo","startTime":1888.94,"endTime":1892.48,"body":"exert self control. So we"},{"speaker":"Kasey Jo","startTime":1892.48,"endTime":1895.69,"body":"thought this was the case for a"},{"speaker":"Kasey Jo","startTime":1892.48,"endTime":1895.69,"body":"long time, I've even like had to"},{"speaker":"Kasey Jo","startTime":1895.69,"endTime":1899.05,"body":"update some parts of HMC See, as"},{"speaker":"Kasey Jo","startTime":1895.69,"endTime":1899.05,"body":"this research has kind of like"},{"speaker":"Kasey Jo","startTime":1899.05,"endTime":1903.7,"body":"progressed and changed over"},{"speaker":"Kasey Jo","startTime":1899.05,"endTime":1903.7,"body":"time. And now, we actually know"},{"speaker":"Kasey Jo","startTime":1903.7,"endTime":1907.3,"body":"that it's less about how much"},{"speaker":"Kasey Jo","startTime":1903.7,"endTime":1907.3,"body":"self control you have, and"},{"speaker":"Kasey Jo","startTime":1907.3,"endTime":1910.06,"body":"whether or not gets depleted"},{"speaker":"Kasey Jo","startTime":1907.3,"endTime":1910.06,"body":"throughout the day, and more"},{"speaker":"Kasey Jo","startTime":1910.06,"endTime":1914.17,"body":"about your mindset surrounding"},{"speaker":"Kasey Jo","startTime":1910.06,"endTime":1914.17,"body":"self control. And whether or not"},{"speaker":"Kasey Jo","startTime":1914.17,"endTime":1917.77,"body":"you think that your self control"},{"speaker":"Kasey Jo","startTime":1914.17,"endTime":1917.77,"body":"gets depleted throughout the"},{"speaker":"Kasey Jo","startTime":1917.77,"endTime":1922.03,"body":"day. So this is all true, your"},{"speaker":"Kasey Jo","startTime":1917.77,"endTime":1922.03,"body":"self control will get depleted"},{"speaker":"Kasey Jo","startTime":1922.03,"endTime":1925.66,"body":"throughout the day as you use"},{"speaker":"Kasey Jo","startTime":1922.03,"endTime":1925.66,"body":"it, if you think it will, if you"},{"speaker":"Kasey Jo","startTime":1925.66,"endTime":1929.02,"body":"believe you truly believe like,"},{"speaker":"Kasey Jo","startTime":1925.66,"endTime":1929.02,"body":"no, no matter what, like I can"},{"speaker":"Kasey Jo","startTime":1929.02,"endTime":1931.51,"body":"still exert the amount of self"},{"speaker":"Kasey Jo","startTime":1929.02,"endTime":1931.51,"body":"control that I need to in any"},{"speaker":"Kasey Jo","startTime":1931.51,"endTime":1934.51,"body":"given situation, doesn't matter."},{"speaker":"Kasey Jo","startTime":1931.51,"endTime":1934.51,"body":"If I use it all day long"},{"speaker":"Kasey Jo","startTime":1934.54,"endTime":1938.26,"body":"already, like I can still like"},{"speaker":"Kasey Jo","startTime":1934.54,"endTime":1938.26,"body":"show up and use it, then you're"},{"speaker":"Kasey Jo","startTime":1938.26,"endTime":1941.6200000000001,"body":"not going to notice these"},{"speaker":"Kasey Jo","startTime":1938.26,"endTime":1941.6200000000001,"body":"depletion effects. So I think"},{"speaker":"Kasey Jo","startTime":1941.6200000000001,"endTime":1944.56,"body":"that's obviously very cool being"},{"speaker":"Kasey Jo","startTime":1941.6200000000001,"endTime":1944.56,"body":"a mindset researcher that at the"},{"speaker":"Kasey Jo","startTime":1944.56,"endTime":1946.78,"body":"end of the day, your mindset"},{"speaker":"Kasey Jo","startTime":1944.56,"endTime":1946.78,"body":"matters most in these"},{"speaker":"Kasey Jo","startTime":1946.81,"endTime":1951.22,"body":"circumstances. And we're kind of"},{"speaker":"Kasey Jo","startTime":1946.81,"endTime":1951.22,"body":"seeing how mindset is even more"},{"speaker":"Kasey Jo","startTime":1951.22,"endTime":1953.89,"body":"powerful than what we saw of"},{"speaker":"Kasey Jo","startTime":1951.22,"endTime":1953.89,"body":"like hundreds and hundreds of"},{"speaker":"Kasey Jo","startTime":1953.89,"endTime":1957.79,"body":"studies showing something"},{"speaker":"Kasey Jo","startTime":1953.89,"endTime":1957.79,"body":"different. So the way that"},{"speaker":"Kasey Jo","startTime":1957.79,"endTime":1962.92,"body":"conversation is kind of"},{"speaker":"Kasey Jo","startTime":1957.79,"endTime":1962.92,"body":"shifting, has changed a lot when"},{"speaker":"Kasey Jo","startTime":1962.92,"endTime":1965.17,"body":"it comes to self control"},{"speaker":"Kasey Jo","startTime":1962.92,"endTime":1965.17,"body":"research. And I even had,"},{"speaker":"Kasey Jo","startTime":1965.83,"endTime":1969.43,"body":"probably in the last year or so"},{"speaker":"Kasey Jo","startTime":1965.83,"endTime":1969.43,"body":"spoken to my PhD advisor because"},{"speaker":"Kasey Jo","startTime":1969.43,"endTime":1973.03,"body":"she's a social psychologist. And"},{"speaker":"Kasey Jo","startTime":1969.43,"endTime":1973.03,"body":"she's teaching on these concepts"},{"speaker":"Kasey Jo","startTime":1973.06,"endTime":1977.3500000000001,"body":"literally in at NC State"},{"speaker":"Kasey Jo","startTime":1973.06,"endTime":1977.3500000000001,"body":"University in the classroom, and"},{"speaker":"Kasey Jo","startTime":1977.3500000000001,"endTime":1979.9,"body":"asked her about it. And she even"},{"speaker":"Kasey Jo","startTime":1977.3500000000001,"endTime":1979.9,"body":"said, like, No, I do not teach"},{"speaker":"Kasey Jo","startTime":1979.9,"endTime":1982.48,"body":"it that way anymore, because of"},{"speaker":"Kasey Jo","startTime":1979.9,"endTime":1982.48,"body":"how much the narrative has"},{"speaker":"Kasey Jo","startTime":1982.48,"endTime":1985.21,"body":"shifted around it. So I think"},{"speaker":"Kasey Jo","startTime":1982.48,"endTime":1985.21,"body":"that's really interesting. And I"},{"speaker":"Kasey Jo","startTime":1985.21,"endTime":1988.57,"body":"do like, still, from time to"},{"speaker":"Kasey Jo","startTime":1985.21,"endTime":1988.57,"body":"time see people like talking"},{"speaker":"Kasey Jo","startTime":1988.57,"endTime":1992.14,"body":"about it in an incorrect manner"},{"speaker":"Kasey Jo","startTime":1988.57,"endTime":1992.14,"body":"and that way, and what's"},{"speaker":"Kasey Jo","startTime":1992.14,"endTime":1996.91,"body":"actually unfortunate about that"},{"speaker":"Kasey Jo","startTime":1992.14,"endTime":1996.91,"body":"is that if the truth is your"},{"speaker":"Kasey Jo","startTime":1996.91,"endTime":1999.94,"body":"mindset matters most here and"},{"speaker":"Kasey Jo","startTime":1996.91,"endTime":1999.94,"body":"we're out here telling people"},{"speaker":"Kasey Jo","startTime":1999.94,"endTime":2003.8400000000001,"body":"like based on the research, your"},{"speaker":"Kasey Jo","startTime":1999.94,"endTime":2003.8400000000001,"body":"self control gets depleted. And"},{"speaker":"Kasey Jo","startTime":2003.8400000000001,"endTime":2006.21,"body":"that's what people are going to"},{"speaker":"Kasey Jo","startTime":2003.8400000000001,"endTime":2006.21,"body":"start to think that and believe"},{"speaker":"Kasey Jo","startTime":2006.21,"endTime":2008.82,"body":"for themselves. Like that's"},{"speaker":"Kasey Jo","startTime":2006.21,"endTime":2008.82,"body":"exactly what's going to happen"},{"speaker":"Kasey Jo","startTime":2008.82,"endTime":2011.58,"body":"to them. That's a self"},{"speaker":"Kasey Jo","startTime":2008.82,"endTime":2011.58,"body":"fulfilling prophecy, right? So"},{"speaker":"Kasey Jo","startTime":2011.58,"endTime":2015.0,"body":"that's where some of this stuff"},{"speaker":"Kasey Jo","startTime":2011.58,"endTime":2015.0,"body":"can actually become dangerous in"},{"speaker":"Kasey Jo","startTime":2015.0,"endTime":2017.79,"body":"a way, and a mindset"},{"speaker":"Kasey Jo","startTime":2015.0,"endTime":2017.79,"body":"perspective. And we see that a"},{"speaker":"Kasey Jo","startTime":2017.79,"endTime":2022.71,"body":"lot in social media, and just"},{"speaker":"Kasey Jo","startTime":2017.79,"endTime":2022.71,"body":"general like content creation,"},{"speaker":"Kasey Jo","startTime":2022.71,"endTime":2026.49,"body":"that you don't realize how these"},{"speaker":"Kasey Jo","startTime":2022.71,"endTime":2026.49,"body":"messages can actually make a"},{"speaker":"Kasey Jo","startTime":2026.49,"endTime":2028.77,"body":"significant impact in someone's"},{"speaker":"Kasey Jo","startTime":2026.49,"endTime":2028.77,"body":"mindset."},{"speaker":"Kristine Andali","startTime":2031.23,"endTime":2034.8,"body":"And there's"},{"speaker":"Kristine Andali","startTime":2031.23,"endTime":2034.8,"body":"like, within that there is fixed"},{"speaker":"Kristine Andali","startTime":2034.8,"endTime":2039.45,"body":"and growth mindset, right? The"},{"speaker":"Kristine Andali","startTime":2034.8,"endTime":2039.45,"body":"fixed mindset of it does get"},{"speaker":"Kristine Andali","startTime":2039.45,"endTime":2044.01,"body":"depleted throughout the day. And"},{"speaker":"Kristine Andali","startTime":2039.45,"endTime":2044.01,"body":"there's only so much versus"},{"speaker":"Kristine Andali","startTime":2044.01,"endTime":2048.69,"body":"growth mindset have no like, I"},{"speaker":"Kristine Andali","startTime":2044.01,"endTime":2048.69,"body":"have endless amount of self"},{"speaker":"Kristine Andali","startTime":2048.69,"endTime":2050.31,"body":"control if I believe I do."},{"speaker":"Johan Vesters","startTime":2051.6,"endTime":2054.0299999999997,"body":"Correct you got"},{"speaker":"Johan Vesters","startTime":2051.6,"endTime":2054.0299999999997,"body":"it or even like comparing it to"},{"speaker":"Johan Vesters","startTime":2054.0299999999997,"endTime":2059.73,"body":"someone else, you know, because"},{"speaker":"Johan Vesters","startTime":2054.0299999999997,"endTime":2059.73,"body":"someone might think with more of"},{"speaker":"Johan Vesters","startTime":2059.73,"endTime":2066.42,"body":"like a fixed sort of fixed"},{"speaker":"Johan Vesters","startTime":2059.73,"endTime":2066.42,"body":"robots. Like, I wish I had that"},{"speaker":"Johan Vesters","startTime":2066.42,"endTime":2069.81,"body":"much willpower like Kristine"},{"speaker":"Johan Vesters","startTime":2066.42,"endTime":2069.81,"body":"nose or whoever, you know, like,"},{"speaker":"Johan Vesters","startTime":2069.81,"endTime":2073.65,"body":"No, actually you get to decide"},{"speaker":"Johan Vesters","startTime":2069.81,"endTime":2073.65,"body":"that. Right? It's not like they"},{"speaker":"Johan Vesters","startTime":2073.65,"endTime":2077.76,"body":"have more willpower than you do."},{"speaker":"Johan Vesters","startTime":2073.65,"endTime":2077.76,"body":"You actually decide. And I do"},{"speaker":"Johan Vesters","startTime":2077.76,"endTime":2079.65,"body":"think people should know what"},{"speaker":"Johan Vesters","startTime":2077.76,"endTime":2079.65,"body":"education is totally right."},{"speaker":"Johan Vesters","startTime":2079.65,"endTime":2082.7400000000002,"body":"Because people might hear that"},{"speaker":"Johan Vesters","startTime":2079.65,"endTime":2082.7400000000002,"body":"on social media, where it's like"},{"speaker":"Johan Vesters","startTime":2082.7400000000002,"endTime":2085.92,"body":"okay, well I guess you know, I"},{"speaker":"Johan Vesters","startTime":2082.7400000000002,"endTime":2085.92,"body":"will park is deplete so I can do"},{"speaker":"Johan Vesters","startTime":2085.92,"endTime":2088.86,"body":"anything about it is like no, I"},{"speaker":"Johan Vesters","startTime":2085.92,"endTime":2088.86,"body":"actually can and people need to"},{"speaker":"Johan Vesters","startTime":2088.89,"endTime":2092.82,"body":"know this stuff. But it's also"},{"speaker":"Johan Vesters","startTime":2088.89,"endTime":2092.82,"body":"kind of like the tricky thing, I"},{"speaker":"Johan Vesters","startTime":2092.82,"endTime":2096.93,"body":"guess with social media and"},{"speaker":"Johan Vesters","startTime":2092.82,"endTime":2096.93,"body":"research it continuously just,"},{"speaker":"Johan Vesters","startTime":2096.96,"endTime":2102.39,"body":"you know, evolves and changes"},{"speaker":"Johan Vesters","startTime":2096.96,"endTime":2102.39,"body":"and we're just super cool. It's"},{"speaker":"Johan Vesters","startTime":2102.39,"endTime":2105.93,"body":"also hard to keep up with not"},{"speaker":"Johan Vesters","startTime":2102.39,"endTime":2105.93,"body":"everyone is great at keeping up"},{"speaker":"Johan Vesters","startTime":2105.93,"endTime":2108.9900000000002,"body":"with it. So there's like so much"},{"speaker":"Johan Vesters","startTime":2105.93,"endTime":2108.9900000000002,"body":"stuff going around, especially"},{"speaker":"Johan Vesters","startTime":2108.9900000000002,"endTime":2112.8,"body":"these days it's it's just"},{"speaker":"Johan Vesters","startTime":2108.9900000000002,"endTime":2112.8,"body":"becoming crazier with like the"},{"speaker":"Johan Vesters","startTime":2113.4,"endTime":2116.61,"body":"the mess of like information and"},{"speaker":"Johan Vesters","startTime":2113.4,"endTime":2116.61,"body":"misinformation and information"},{"speaker":"Johan Vesters","startTime":2116.61,"endTime":2120.39,"body":"that changes online, you know,"},{"speaker":"Johan Vesters","startTime":2116.61,"endTime":2120.39,"body":"so it's, I guess it's also"},{"speaker":"Johan Vesters","startTime":2120.39,"endTime":2124.02,"body":"tough, you know, like spreading"},{"speaker":"Johan Vesters","startTime":2120.39,"endTime":2124.02,"body":"the stuff that's right, and"},{"speaker":"Johan Vesters","startTime":2124.02,"endTime":2127.89,"body":"like, really getting like"},{"speaker":"Johan Vesters","startTime":2124.02,"endTime":2127.89,"body":"updated knowledge from from"},{"speaker":"Johan Vesters","startTime":2127.89,"endTime":2131.37,"body":"people, you know, which is also"},{"speaker":"Johan Vesters","startTime":2127.89,"endTime":2131.37,"body":"maybe plays into, like, just be"},{"speaker":"Johan Vesters","startTime":2131.37,"endTime":2134.13,"body":"aware of like, who you follow"},{"speaker":"Johan Vesters","startTime":2131.37,"endTime":2134.13,"body":"and like, make sure they know"},{"speaker":"Johan Vesters","startTime":2134.13,"endTime":2138.6,"body":"their shit, or at least, that"},{"speaker":"Johan Vesters","startTime":2134.13,"endTime":2138.6,"body":"they do their due diligence,"},{"speaker":"Johan Vesters","startTime":2138.6,"endTime":2141.48,"body":"like, look up the more recent"},{"speaker":"Johan Vesters","startTime":2138.6,"endTime":2141.48,"body":"research, you know,"},{"speaker":"Kristine Andali","startTime":2142.02,"endTime":2144.75,"body":"I have a"},{"speaker":"Kristine Andali","startTime":2142.02,"endTime":2144.75,"body":"question in terms of self"},{"speaker":"Kristine Andali","startTime":2144.75,"endTime":2153.12,"body":"control and environment. So"},{"speaker":"Kristine Andali","startTime":2144.75,"endTime":2153.12,"body":"like, say somewhat like the wood"},{"speaker":"Kristine Andali","startTime":2153.12,"endTime":2156.84,"body":"someone's environment. So say"},{"speaker":"Kristine Andali","startTime":2153.12,"endTime":2156.84,"body":"they, you know, they struggle"},{"speaker":"Kristine Andali","startTime":2156.84,"endTime":2160.71,"body":"with, you know, over eating or"},{"speaker":"Kristine Andali","startTime":2156.84,"endTime":2160.71,"body":"like indulging and things like"},{"speaker":"Kristine Andali","startTime":2160.71,"endTime":2167.19,"body":"that. Does this still, how do I"},{"speaker":"Kristine Andali","startTime":2160.71,"endTime":2167.19,"body":"word this? Obviously, their"},{"speaker":"Kristine Andali","startTime":2167.19,"endTime":2172.32,"body":"mindset still plays into it, but"},{"speaker":"Kristine Andali","startTime":2167.19,"endTime":2172.32,"body":"the environment would make an"},{"speaker":"Kristine Andali","startTime":2172.32,"endTime":2177.18,"body":"impact on that, too. Like, does"},{"speaker":"Kristine Andali","startTime":2172.32,"endTime":2177.18,"body":"should someone do an inventory"},{"speaker":"Kristine Andali","startTime":2177.18,"endTime":2179.94,"body":"about their environment? Does it"},{"speaker":"Kristine Andali","startTime":2177.18,"endTime":2179.94,"body":"not keep those foods in the"},{"speaker":"Kristine Andali","startTime":2179.94,"endTime":2183.66,"body":"house? Or keep the food's in the"},{"speaker":"Kristine Andali","startTime":2179.94,"endTime":2183.66,"body":"house and practice the self"},{"speaker":"Kristine Andali","startTime":2183.66,"endTime":2188.13,"body":"control around that? Like, what"},{"speaker":"Kristine Andali","startTime":2183.66,"endTime":2188.13,"body":"are your thoughts on that? Yeah,"},{"speaker":"Kasey Jo","startTime":2188.16,"endTime":2190.35,"body":"that's a that's a very"},{"speaker":"Kasey Jo","startTime":2188.16,"endTime":2190.35,"body":"good question. Because now it"},{"speaker":"Kasey Jo","startTime":2190.35,"endTime":2193.38,"body":"becomes, okay, so do we just"},{"speaker":"Kasey Jo","startTime":2190.35,"endTime":2193.38,"body":"believe in ourselves that we're"},{"speaker":"Kasey Jo","startTime":2193.38,"endTime":2196.44,"body":"good to go. And I'll always have"},{"speaker":"Kasey Jo","startTime":2193.38,"endTime":2196.44,"body":"the self control that I need."},{"speaker":"Kasey Jo","startTime":2196.44,"endTime":2199.41,"body":"Because, like, I feel like I"},{"speaker":"Kasey Jo","startTime":2196.44,"endTime":2199.41,"body":"have a decent amount of self"},{"speaker":"Kasey Jo","startTime":2199.41,"endTime":2201.78,"body":"control. But there's still"},{"speaker":"Kasey Jo","startTime":2199.41,"endTime":2201.78,"body":"situations where it ends up"},{"speaker":"Kasey Jo","startTime":2201.78,"endTime":2205.59,"body":"lapsing. So there's something"},{"speaker":"Kasey Jo","startTime":2201.78,"endTime":2205.59,"body":"like mismatched here still,"},{"speaker":"Kasey Jo","startTime":2205.59,"endTime":2209.9700000000003,"body":"right? And there's actually a"},{"speaker":"Kasey Jo","startTime":2205.59,"endTime":2209.9700000000003,"body":"very cool study on this."},{"speaker":"Kasey Jo","startTime":2210.0,"endTime":2215.46,"body":"Exactly. And they essentially"},{"speaker":"Kasey Jo","startTime":2210.0,"endTime":2215.46,"body":"asked a group of people if they"},{"speaker":"Kasey Jo","startTime":2215.4900000000002,"endTime":2219.18,"body":"saw themselves as being good at"},{"speaker":"Kasey Jo","startTime":2215.4900000000002,"endTime":2219.18,"body":"self control. And then they had"},{"speaker":"Kasey Jo","startTime":2219.18,"endTime":2222.27,"body":"essentially these two separate"},{"speaker":"Kasey Jo","startTime":2219.18,"endTime":2222.27,"body":"groups, people who said, No, I'm"},{"speaker":"Kasey Jo","startTime":2222.27,"endTime":2224.79,"body":"pretty good at self control,"},{"speaker":"Kasey Jo","startTime":2222.27,"endTime":2224.79,"body":"which would probably honestly,"},{"speaker":"Kasey Jo","startTime":2224.79,"endTime":2227.07,"body":"all three of us would probably"},{"speaker":"Kasey Jo","startTime":2224.79,"endTime":2227.07,"body":"say, like, Yes, I'm pretty good"},{"speaker":"Kasey Jo","startTime":2227.07,"endTime":2230.28,"body":"at self control, my health and"},{"speaker":"Kasey Jo","startTime":2227.07,"endTime":2230.28,"body":"fitness professional. And the"},{"speaker":"Kasey Jo","startTime":2230.28,"endTime":2233.55,"body":"other group said, like, no,"},{"speaker":"Kasey Jo","startTime":2230.28,"endTime":2233.55,"body":"that's like, my downfall, I"},{"speaker":"Kasey Jo","startTime":2233.55,"endTime":2237.03,"body":"definitely suck at self control,"},{"speaker":"Kasey Jo","startTime":2233.55,"endTime":2237.03,"body":"like that is not my strong suit."},{"speaker":"Kasey Jo","startTime":2237.39,"endTime":2241.29,"body":"And then they kind of looked"},{"speaker":"Kasey Jo","startTime":2237.39,"endTime":2241.29,"body":"into both of these groups a"},{"speaker":"Kasey Jo","startTime":2241.29,"endTime":2245.19,"body":"little bit more, and realized"},{"speaker":"Kasey Jo","startTime":2241.29,"endTime":2245.19,"body":"that the people who say like,"},{"speaker":"Kasey Jo","startTime":2245.2200000000003,"endTime":2248.4,"body":"Yes, I'm actually very good at"},{"speaker":"Kasey Jo","startTime":2245.2200000000003,"endTime":2248.4,"body":"self control. I'm a health and"},{"speaker":"Kasey Jo","startTime":2248.4,"endTime":2250.41,"body":"fitness professional. I'm a"},{"speaker":"Kasey Jo","startTime":2248.4,"endTime":2250.41,"body":"coach, like, I know this stuff,"},{"speaker":"Kasey Jo","startTime":2250.41,"endTime":2252.75,"body":"like, it's not difficult for me"},{"speaker":"Kasey Jo","startTime":2250.41,"endTime":2252.75,"body":"to say no to things, whatever."},{"speaker":"Kasey Jo","startTime":2253.08,"endTime":2255.54,"body":"They are the same people who are"},{"speaker":"Kasey Jo","startTime":2253.08,"endTime":2255.54,"body":"just setting up their"},{"speaker":"Kasey Jo","startTime":2255.54,"endTime":2258.21,"body":"environments and setting up"},{"speaker":"Kasey Jo","startTime":2255.54,"endTime":2258.21,"body":"their lives. So they don't have"},{"speaker":"Kasey Jo","startTime":2258.21,"endTime":2261.7200000000003,"body":"to use self control a lot in the"},{"speaker":"Kasey Jo","startTime":2258.21,"endTime":2261.7200000000003,"body":"first place. Whereas the people"},{"speaker":"Kasey Jo","startTime":2261.7200000000003,"endTime":2265.95,"body":"who are saying, Yep, I suck at"},{"speaker":"Kasey Jo","startTime":2261.7200000000003,"endTime":2265.95,"body":"self control, that is not"},{"speaker":"Kasey Jo","startTime":2265.95,"endTime":2269.19,"body":"something that I am good at."},{"speaker":"Kasey Jo","startTime":2265.95,"endTime":2269.19,"body":"Those are the people who simply"},{"speaker":"Kasey Jo","startTime":2269.19,"endTime":2272.67,"body":"are just having to exert self"},{"speaker":"Kasey Jo","startTime":2269.19,"endTime":2272.67,"body":"control more frequently. So"},{"speaker":"Kasey Jo","startTime":2272.67,"endTime":2275.16,"body":"they're putting themselves in"},{"speaker":"Kasey Jo","startTime":2272.67,"endTime":2275.16,"body":"situations, they're constantly"},{"speaker":"Kasey Jo","startTime":2275.16,"endTime":2278.79,"body":"involved in environments that"},{"speaker":"Kasey Jo","startTime":2275.16,"endTime":2278.79,"body":"require them to use self"},{"speaker":"Kasey Jo","startTime":2278.79,"endTime":2282.87,"body":"control. So it's really not a"},{"speaker":"Kasey Jo","startTime":2278.79,"endTime":2282.87,"body":"I'm good, or I'm not good at"},{"speaker":"Kasey Jo","startTime":2282.87,"endTime":2287.07,"body":"self control type of issue. It's"},{"speaker":"Kasey Jo","startTime":2282.87,"endTime":2287.07,"body":"are you putting yourself in an"},{"speaker":"Kasey Jo","startTime":2287.07,"endTime":2289.95,"body":"environment that requires you to"},{"speaker":"Kasey Jo","startTime":2287.07,"endTime":2289.95,"body":"use self control, because the"},{"speaker":"Kasey Jo","startTime":2289.95,"endTime":2292.77,"body":"truth of the matter is, if"},{"speaker":"Kasey Jo","startTime":2289.95,"endTime":2292.77,"body":"you're having to use it all of"},{"speaker":"Kasey Jo","startTime":2292.77,"endTime":2295.98,"body":"the time, the chances of it"},{"speaker":"Kasey Jo","startTime":2292.77,"endTime":2295.98,"body":"lapsing and you giving in at"},{"speaker":"Kasey Jo","startTime":2295.98,"endTime":2299.88,"body":"some point are much higher,"},{"speaker":"Kasey Jo","startTime":2295.98,"endTime":2299.88,"body":"versus if you set yourself up"},{"speaker":"Kasey Jo","startTime":2299.88,"endTime":2302.79,"body":"for success, and you're not in"},{"speaker":"Kasey Jo","startTime":2299.88,"endTime":2302.79,"body":"situations where you have to"},{"speaker":"Kasey Jo","startTime":2302.79,"endTime":2306.06,"body":"exercise self control a lot,"},{"speaker":"Kasey Jo","startTime":2302.79,"endTime":2306.06,"body":"suddenly, you become very good"},{"speaker":"Kasey Jo","startTime":2306.06,"endTime":2310.17,"body":"at it. Right. So I think that"},{"speaker":"Kasey Jo","startTime":2306.06,"endTime":2310.17,"body":"that's very interesting. So I"},{"speaker":"Kasey Jo","startTime":2310.17,"endTime":2315.15,"body":"really think like, the best way"},{"speaker":"Kasey Jo","startTime":2310.17,"endTime":2315.15,"body":"to go about it is to number one,"},{"speaker":"Kasey Jo","startTime":2315.27,"endTime":2318.63,"body":"understand that your mindset"},{"speaker":"Kasey Jo","startTime":2315.27,"endTime":2318.63,"body":"matters most, and that you truly"},{"speaker":"Kasey Jo","startTime":2318.63,"endTime":2321.12,"body":"do have unlimited amounts of"},{"speaker":"Kasey Jo","startTime":2318.63,"endTime":2321.12,"body":"self control. And like, you're"},{"speaker":"Kasey Jo","startTime":2321.12,"endTime":2323.88,"body":"not necessarily going to lose"},{"speaker":"Kasey Jo","startTime":2321.12,"endTime":2323.88,"body":"some throughout the day as you"},{"speaker":"Kasey Jo","startTime":2323.88,"endTime":2327.45,"body":"use it. But also make sure"},{"speaker":"Kasey Jo","startTime":2323.88,"endTime":2327.45,"body":"you're not putting yourself in"},{"speaker":"Kasey Jo","startTime":2327.45,"endTime":2330.7200000000003,"body":"situations where you have to"},{"speaker":"Kasey Jo","startTime":2327.45,"endTime":2330.7200000000003,"body":"test it all of the time. And"},{"speaker":"Kasey Jo","startTime":2330.7200000000003,"endTime":2335.19,"body":"that kind of is like, altogether"},{"speaker":"Kasey Jo","startTime":2330.7200000000003,"endTime":2335.19,"body":"the secret sauce for having more"},{"speaker":"Kasey Jo","startTime":2335.19,"endTime":2336.36,"body":"self control. Right."},{"speaker":"Kristine Andali","startTime":2336.7200000000003,"endTime":2340.53,"body":"Got it? Yeah,"},{"speaker":"Kristine Andali","startTime":2336.7200000000003,"endTime":2340.53,"body":"that makes sense. Yeah, cuz I"},{"speaker":"Kristine Andali","startTime":2340.53,"endTime":2344.9700000000003,"body":"used to, I've heard it from,"},{"speaker":"Kristine Andali","startTime":2340.53,"endTime":2344.9700000000003,"body":"like, just in the nutrition,"},{"speaker":"Kristine Andali","startTime":2345.0,"endTime":2349.5,"body":"that space, like, keep the food"},{"speaker":"Kristine Andali","startTime":2345.0,"endTime":2349.5,"body":"in the house. And, you know, you"},{"speaker":"Kristine Andali","startTime":2349.5,"endTime":2353.76,"body":"should be able to eventually not"},{"speaker":"Kristine Andali","startTime":2349.5,"endTime":2353.76,"body":"go for those things like you,"},{"speaker":"Kristine Andali","startTime":2353.85,"endTime":2357.81,"body":"you build, you know, this self"},{"speaker":"Kristine Andali","startTime":2353.85,"endTime":2357.81,"body":"control. And like, Me,"},{"speaker":"Kristine Andali","startTime":2357.81,"endTime":2361.11,"body":"personally, I've gone back and"},{"speaker":"Kristine Andali","startTime":2357.81,"endTime":2361.11,"body":"forth with that over the years."},{"speaker":"Kristine Andali","startTime":2361.35,"endTime":2366.09,"body":"But I think, like, what I've"},{"speaker":"Kristine Andali","startTime":2361.35,"endTime":2366.09,"body":"learned, too, is like, it can"},{"speaker":"Kristine Andali","startTime":2366.12,"endTime":2369.66,"body":"depend on like, the person and"},{"speaker":"Kristine Andali","startTime":2366.12,"endTime":2369.66,"body":"the client as well, like the"},{"speaker":"Kristine Andali","startTime":2369.66,"endTime":2372.51,"body":"individual, for sure, because"},{"speaker":"Kristine Andali","startTime":2369.66,"endTime":2372.51,"body":"I've definitely taken like"},{"speaker":"Kristine Andali","startTime":2372.51,"endTime":2374.64,"body":"different approaches with"},{"speaker":"Kristine Andali","startTime":2372.51,"endTime":2374.64,"body":"different clients. And it's,"},{"speaker":"Kristine Andali","startTime":2375.15,"endTime":2376.56,"body":"it's worked or it hasn't worked."},{"speaker":"Kasey Jo","startTime":2376.83,"endTime":2378.75,"body":"Yeah, and I think"},{"speaker":"Kasey Jo","startTime":2376.83,"endTime":2378.75,"body":"something that's important to"},{"speaker":"Kasey Jo","startTime":2378.75,"endTime":2384.6,"body":"note with that, too, is that it"},{"speaker":"Kasey Jo","startTime":2378.75,"endTime":2384.6,"body":"doesn't always have to be like,"},{"speaker":"Kasey Jo","startTime":2384.63,"endTime":2387.51,"body":"Oh, well, let's just remove"},{"speaker":"Kasey Jo","startTime":2384.63,"endTime":2387.51,"body":"everything that is tempting from"},{"speaker":"Kasey Jo","startTime":2387.51,"endTime":2390.7200000000003,"body":"my life all of the time. You"},{"speaker":"Kasey Jo","startTime":2387.51,"endTime":2390.7200000000003,"body":"could also just make it a little"},{"speaker":"Kasey Jo","startTime":2390.7200000000003,"endTime":2393.54,"body":"bit more difficult for yourself,"},{"speaker":"Kasey Jo","startTime":2390.7200000000003,"endTime":2393.54,"body":"right? Like we see this a lot in"},{"speaker":"Kasey Jo","startTime":2393.54,"endTime":2397.29,"body":"like the habit research is the"},{"speaker":"Kasey Jo","startTime":2393.54,"endTime":2397.29,"body":"idea of increasing the friction,"},{"speaker":"Kasey Jo","startTime":2397.5,"endTime":2401.13,"body":"right? So yes, maybe keep the"},{"speaker":"Kasey Jo","startTime":2397.5,"endTime":2401.13,"body":"Oreos you don't need to get rid"},{"speaker":"Kasey Jo","startTime":2401.13,"endTime":2404.19,"body":"of all of the like fun foods"},{"speaker":"Kasey Jo","startTime":2401.13,"endTime":2404.19,"body":"that you enjoy. But maybe just"},{"speaker":"Kasey Jo","startTime":2404.19,"endTime":2407.16,"body":"put the Oreos on the top shelf"},{"speaker":"Kasey Jo","startTime":2404.19,"endTime":2407.16,"body":"of the pantry. So you have to"},{"speaker":"Kasey Jo","startTime":2407.4,"endTime":2410.52,"body":"pull out like a step stool in"},{"speaker":"Kasey Jo","startTime":2407.4,"endTime":2410.52,"body":"order to get to them. Because"},{"speaker":"Kasey Jo","startTime":2410.52,"endTime":2413.9700000000003,"body":"what that really does is just"},{"speaker":"Kasey Jo","startTime":2410.52,"endTime":2413.9700000000003,"body":"gives you a little bit of extra"},{"speaker":"Kasey Jo","startTime":2413.9700000000003,"endTime":2417.96,"body":"time to think like do I actually"},{"speaker":"Kasey Jo","startTime":2413.9700000000003,"endTime":2417.96,"body":"want these do I actually want to"},{"speaker":"Kasey Jo","startTime":2417.96,"endTime":2420.45,"body":"do this rather than just like"},{"speaker":"Kasey Jo","startTime":2417.96,"endTime":2420.45,"body":"Oh, here they are another in my"},{"speaker":"Kasey Jo","startTime":2420.45,"endTime":2422.46,"body":"hand. Now I already ate them. I"},{"speaker":"Kasey Jo","startTime":2420.45,"endTime":2422.46,"body":"don't even really have time to"},{"speaker":"Kasey Jo","startTime":2422.46,"endTime":2425.01,"body":"think now. It's like, oh, I have"},{"speaker":"Kasey Jo","startTime":2422.46,"endTime":2425.01,"body":"to pull up the stool. I have to"},{"speaker":"Kasey Jo","startTime":2425.01,"endTime":2428.25,"body":"like reach up and like move the"},{"speaker":"Kasey Jo","startTime":2425.01,"endTime":2428.25,"body":"comes out of the way and finally"},{"speaker":"Kasey Jo","startTime":2428.25,"endTime":2431.04,"body":"get the thing. And it's like"},{"speaker":"Kasey Jo","startTime":2428.25,"endTime":2431.04,"body":"it's giving you that extra time"},{"speaker":"Kasey Jo","startTime":2431.04,"endTime":2434.9700000000003,"body":"to almost like, do a bit of a"},{"speaker":"Kasey Jo","startTime":2431.04,"endTime":2434.9700000000003,"body":"pattern interrupt. So the more"},{"speaker":"Kasey Jo","startTime":2434.9700000000003,"endTime":2437.1,"body":"you can just like make the"},{"speaker":"Kasey Jo","startTime":2434.9700000000003,"endTime":2437.1,"body":"things a little bit more"},{"speaker":"Kasey Jo","startTime":2437.1,"endTime":2440.46,"body":"difficult for yourself, that can"},{"speaker":"Kasey Jo","startTime":2437.1,"endTime":2440.46,"body":"make a big difference to without"},{"speaker":"Kasey Jo","startTime":2440.46,"endTime":2442.32,"body":"having to be like, well just get"},{"speaker":"Kasey Jo","startTime":2440.46,"endTime":2442.32,"body":"rid of everything. Because I"},{"speaker":"Kasey Jo","startTime":2442.32,"endTime":2445.53,"body":"would agree, Kristine, sometimes"},{"speaker":"Kasey Jo","startTime":2442.32,"endTime":2445.53,"body":"that just kind of seems like a"},{"speaker":"Kasey Jo","startTime":2445.53,"endTime":2448.38,"body":"band aid approach to like,"},{"speaker":"Kasey Jo","startTime":2445.53,"endTime":2448.38,"body":"you're just like, okay, instead"},{"speaker":"Kasey Jo","startTime":2448.38,"endTime":2451.89,"body":"of actually thinking about this,"},{"speaker":"Kasey Jo","startTime":2448.38,"endTime":2451.89,"body":"or learning how I can have these"},{"speaker":"Kasey Jo","startTime":2451.89,"endTime":2455.1,"body":"things in moderation, it can"},{"speaker":"Kasey Jo","startTime":2451.89,"endTime":2455.1,"body":"feel very restrictive. And the"},{"speaker":"Kasey Jo","startTime":2455.1,"endTime":2458.25,"body":"more restricted you feel, the"},{"speaker":"Kasey Jo","startTime":2455.1,"endTime":2458.25,"body":"less likely you are to be"},{"speaker":"Kasey Jo","startTime":2458.25,"endTime":2463.38,"body":"successful, too. So I think,"},{"speaker":"Kasey Jo","startTime":2458.25,"endTime":2463.38,"body":"from my professional"},{"speaker":"Kasey Jo","startTime":2463.44,"endTime":2467.28,"body":"perspective, that it's not, I"},{"speaker":"Kasey Jo","startTime":2463.44,"endTime":2467.28,"body":"wouldn't say just get rid of all"},{"speaker":"Kasey Jo","startTime":2467.28,"endTime":2470.01,"body":"of the tempting things, sure it"},{"speaker":"Kasey Jo","startTime":2467.28,"endTime":2470.01,"body":"set yourself up for success. But"},{"speaker":"Kasey Jo","startTime":2470.01,"endTime":2472.2,"body":"if there's something that you"},{"speaker":"Kasey Jo","startTime":2470.01,"endTime":2472.2,"body":"really enjoy in your life, that"},{"speaker":"Kasey Jo","startTime":2472.2,"endTime":2474.87,"body":"is somewhat tempting, and maybe"},{"speaker":"Kasey Jo","startTime":2472.2,"endTime":2474.87,"body":"isn't the best for your health"},{"speaker":"Kasey Jo","startTime":2474.87,"endTime":2477.12,"body":"and fitness goals, think about"},{"speaker":"Kasey Jo","startTime":2474.87,"endTime":2477.12,"body":"how you can keep it in your"},{"speaker":"Kasey Jo","startTime":2477.12,"endTime":2479.07,"body":"life, and maybe just make it a"},{"speaker":"Kasey Jo","startTime":2477.12,"endTime":2479.07,"body":"little bit more difficult for"},{"speaker":"Kasey Jo","startTime":2479.07,"endTime":2479.52,"body":"you to do."},{"speaker":"Kristine Andali","startTime":2479.76,"endTime":2483.39,"body":"Yeah, I saw, I"},{"speaker":"Kristine Andali","startTime":2479.76,"endTime":2483.39,"body":"think it was it was like someone"},{"speaker":"Kristine Andali","startTime":2483.39,"endTime":2489.09,"body":"referencing a study recently,"},{"speaker":"Kristine Andali","startTime":2483.39,"endTime":2489.09,"body":"where in the study, they had,"},{"speaker":"Kristine Andali","startTime":2489.09,"endTime":2493.7400000000002,"body":"like, put the apples like in"},{"speaker":"Kristine Andali","startTime":2489.09,"endTime":2493.7400000000002,"body":"front of the cookies. And if the"},{"speaker":"Kristine Andali","startTime":2493.7400000000002,"endTime":2496.56,"body":"apples are in front of the"},{"speaker":"Kristine Andali","startTime":2493.7400000000002,"endTime":2496.56,"body":"cookies, you're way more likely"},{"speaker":"Kristine Andali","startTime":2496.56,"endTime":2499.86,"body":"to go for the Apple versus the"},{"speaker":"Kristine Andali","startTime":2496.56,"endTime":2499.86,"body":"cookie. You know, I mean, even"},{"speaker":"Kristine Andali","startTime":2499.86,"endTime":2502.95,"body":"though the cookies still there,"},{"speaker":"Kristine Andali","startTime":2499.86,"endTime":2502.95,"body":"which was super interesting to"},{"speaker":"Kristine Andali","startTime":2502.95,"endTime":2503.2200000000003,"body":"me."},{"speaker":"Johan Vesters","startTime":2504.9,"endTime":2506.46,"body":"I was laughing"},{"speaker":"Johan Vesters","startTime":2504.9,"endTime":2506.46,"body":"because I was like, you gotta"},{"speaker":"Johan Vesters","startTime":2506.46,"endTime":2509.61,"body":"use Oreos as an example. Because"},{"speaker":"Johan Vesters","startTime":2506.46,"endTime":2509.61,"body":"that's one of those, for me."},{"speaker":"Johan Vesters","startTime":2510.93,"endTime":2514.5,"body":"That's like, I can just have"},{"speaker":"Johan Vesters","startTime":2510.93,"endTime":2514.5,"body":"one, I just know that you know,"},{"speaker":"Johan Vesters","startTime":2514.8,"endTime":2517.14,"body":"and there's other stuff that we"},{"speaker":"Johan Vesters","startTime":2514.8,"endTime":2517.14,"body":"can have in a house and like,"},{"speaker":"Johan Vesters","startTime":2517.14,"endTime":2519.63,"body":"that's cool, you know, what that"},{"speaker":"Johan Vesters","startTime":2517.14,"endTime":2519.63,"body":"one is just kind of, like, I"},{"speaker":"Johan Vesters","startTime":2519.63,"endTime":2522.66,"body":"won't stop. So I just don't buy"},{"speaker":"Johan Vesters","startTime":2519.63,"endTime":2522.66,"body":"it. And that's not even kind of"},{"speaker":"Johan Vesters","startTime":2522.66,"endTime":2525.2400000000002,"body":"like there's not restricted or"},{"speaker":"Johan Vesters","startTime":2522.66,"endTime":2525.2400000000002,"body":"anything, it's just like, I just"},{"speaker":"Johan Vesters","startTime":2525.2400000000002,"endTime":2527.88,"body":"know myself, okay. And it's the"},{"speaker":"Johan Vesters","startTime":2525.2400000000002,"endTime":2527.88,"body":"same with chocolate, by the way,"},{"speaker":"Johan Vesters","startTime":2527.88,"endTime":2531.21,"body":"those are the two. Like, I just"},{"speaker":"Johan Vesters","startTime":2527.88,"endTime":2531.21,"body":"don't get it, you know, and then"},{"speaker":"Johan Vesters","startTime":2531.21,"endTime":2532.98,"body":"sometimes I'll just get"},{"speaker":"Johan Vesters","startTime":2531.21,"endTime":2532.98,"body":"something when I'm out or"},{"speaker":"Johan Vesters","startTime":2532.98,"endTime":2536.07,"body":"whatever. But like, those are"},{"speaker":"Johan Vesters","startTime":2532.98,"endTime":2536.07,"body":"the ones for me, you know, and"},{"speaker":"Johan Vesters","startTime":2536.07,"endTime":2540.06,"body":"it's also about, like, creating"},{"speaker":"Johan Vesters","startTime":2536.07,"endTime":2540.06,"body":"awareness around that stuff. But"},{"speaker":"Johan Vesters","startTime":2540.06,"endTime":2543.93,"body":"here, so with that habit"},{"speaker":"Johan Vesters","startTime":2540.06,"endTime":2543.93,"body":"creation, which is actually one"},{"speaker":"Johan Vesters","startTime":2543.93,"endTime":2546.69,"body":"of the things I also have"},{"speaker":"Johan Vesters","startTime":2543.93,"endTime":2546.69,"body":"written down, like, with habit"},{"speaker":"Johan Vesters","startTime":2546.69,"endTime":2551.13,"body":"creation, making it more obvious"},{"speaker":"Johan Vesters","startTime":2546.69,"endTime":2551.13,"body":"or less obvious to happen, you"},{"speaker":"Johan Vesters","startTime":2551.13,"endTime":2554.79,"body":"know, very effective, but it"},{"speaker":"Johan Vesters","startTime":2551.13,"endTime":2554.79,"body":"also becomes a little more"},{"speaker":"Johan Vesters","startTime":2554.79,"endTime":2558.21,"body":"difficult when you're in House"},{"speaker":"Johan Vesters","startTime":2554.79,"endTime":2558.21,"body":"of the family with kids running"},{"speaker":"Johan Vesters","startTime":2558.21,"endTime":2561.36,"body":"around, you know, with a partner"},{"speaker":"Johan Vesters","startTime":2558.21,"endTime":2561.36,"body":"and other people with different"},{"speaker":"Johan Vesters","startTime":2561.36,"endTime":2564.69,"body":"goals, you know, so it's, it's"},{"speaker":"Johan Vesters","startTime":2561.36,"endTime":2564.69,"body":"really about, I guess, just kind"},{"speaker":"Johan Vesters","startTime":2564.69,"endTime":2567.6,"body":"of like trying to figure it out."},{"speaker":"Johan Vesters","startTime":2564.69,"endTime":2567.6,"body":"And also just like not stopping"},{"speaker":"Johan Vesters","startTime":2567.6,"endTime":2571.23,"body":"there, you know. But I kind of"},{"speaker":"Johan Vesters","startTime":2567.6,"endTime":2571.23,"body":"want to actually touch on habits"},{"speaker":"Johan Vesters","startTime":2571.23,"endTime":2575.04,"body":"anyway. Because I feel like"},{"speaker":"Johan Vesters","startTime":2571.23,"endTime":2575.04,"body":"these days as as much as I love,"},{"speaker":"Johan Vesters","startTime":2575.04,"endTime":2580.23,"body":"like the habit stuff. It's"},{"speaker":"Johan Vesters","startTime":2575.04,"endTime":2580.23,"body":"almost like people are like, oh,"},{"speaker":"Johan Vesters","startTime":2580.23,"endTime":2582.57,"body":"you know, because I've seen"},{"speaker":"Johan Vesters","startTime":2580.23,"endTime":2582.57,"body":"people post like, you know, die"},{"speaker":"Johan Vesters","startTime":2582.57,"endTime":2587.82,"body":"some work. I just do habits. And"},{"speaker":"Johan Vesters","startTime":2582.57,"endTime":2587.82,"body":"it's like, yeah, okay, cool. So"},{"speaker":"Johan Vesters","startTime":2587.82,"endTime":2591.57,"body":"you just do habits. We just"},{"speaker":"Johan Vesters","startTime":2587.82,"endTime":2591.57,"body":"decided this is my habit now"},{"speaker":"Johan Vesters","startTime":2591.57,"endTime":2594.93,"body":"like, No, it doesn't work that"},{"speaker":"Johan Vesters","startTime":2591.57,"endTime":2594.93,"body":"way. Right? So tell us a little"},{"speaker":"Johan Vesters","startTime":2594.93,"endTime":2597.84,"body":"bit about kind of like habit"},{"speaker":"Johan Vesters","startTime":2594.93,"endTime":2597.84,"body":"creation, how long it might"},{"speaker":"Johan Vesters","startTime":2597.84,"endTime":2600.6,"body":"take, right? Because I've seen a"},{"speaker":"Johan Vesters","startTime":2597.84,"endTime":2600.6,"body":"lot of different stuff online."},{"speaker":"Johan Vesters","startTime":2601.71,"endTime":2604.17,"body":"Kind of your thoughts about that"},{"speaker":"Johan Vesters","startTime":2601.71,"endTime":2604.17,"body":"there. Because I feel like"},{"speaker":"Johan Vesters","startTime":2604.2,"endTime":2607.56,"body":"that's really one of those"},{"speaker":"Johan Vesters","startTime":2604.2,"endTime":2607.56,"body":"things where people are, you"},{"speaker":"Johan Vesters","startTime":2607.56,"endTime":2610.38,"body":"know, they go through years of"},{"speaker":"Johan Vesters","startTime":2607.56,"endTime":2610.38,"body":"doing something that's maybe not"},{"speaker":"Johan Vesters","startTime":2610.38,"endTime":2614.46,"body":"great for health, over and over"},{"speaker":"Johan Vesters","startTime":2610.38,"endTime":2614.46,"body":"and over again. Stuff that"},{"speaker":"Johan Vesters","startTime":2614.46,"endTime":2617.28,"body":"becomes a habit, like how would"},{"speaker":"Johan Vesters","startTime":2614.46,"endTime":2617.28,"body":"you kind of break that and start"},{"speaker":"Johan Vesters","startTime":2617.28,"endTime":2618.96,"body":"to introduce new habits, you"},{"speaker":"Johan Vesters","startTime":2617.28,"endTime":2618.96,"body":"know?"},{"speaker":"Kasey Jo","startTime":2620.55,"endTime":2625.4700000000003,"body":"Mm hmm. Yeah. Well,"},{"speaker":"Kasey Jo","startTime":2620.55,"endTime":2625.4700000000003,"body":"first, um, fun fact is that we"},{"speaker":"Kasey Jo","startTime":2625.4700000000003,"endTime":2629.01,"body":"do, there's only one study. So"},{"speaker":"Kasey Jo","startTime":2625.4700000000003,"endTime":2629.01,"body":"it's not like, oh, we know this,"},{"speaker":"Kasey Jo","startTime":2629.01,"endTime":2632.82,"body":"for sure. Or it's like super"},{"speaker":"Kasey Jo","startTime":2629.01,"endTime":2632.82,"body":"well, like quantified or"},{"speaker":"Kasey Jo","startTime":2632.82,"endTime":2637.2,"body":"validated. But we do have one"},{"speaker":"Kasey Jo","startTime":2632.82,"endTime":2637.2,"body":"study that shows on average, it"},{"speaker":"Kasey Jo","startTime":2637.2,"endTime":2641.9700000000003,"body":"takes you closer to 66 days to"},{"speaker":"Kasey Jo","startTime":2637.2,"endTime":2641.9700000000003,"body":"form a new habit. But this is a"},{"speaker":"Kasey Jo","startTime":2641.9700000000003,"endTime":2647.58,"body":"range of like 18 days to like"},{"speaker":"Kasey Jo","startTime":2641.9700000000003,"endTime":2647.58,"body":"200 and something days. So there"},{"speaker":"Kasey Jo","startTime":2647.61,"endTime":2651.2400000000002,"body":"really is a huge variability"},{"speaker":"Kasey Jo","startTime":2647.61,"endTime":2651.2400000000002,"body":"here. And it's going to depend"},{"speaker":"Kasey Jo","startTime":2651.2400000000002,"endTime":2653.46,"body":"on the person, it's going to"},{"speaker":"Kasey Jo","startTime":2651.2400000000002,"endTime":2653.46,"body":"depend on this specific habit"},{"speaker":"Kasey Jo","startTime":2653.46,"endTime":2656.13,"body":"that we're talking about. I know"},{"speaker":"Kasey Jo","startTime":2653.46,"endTime":2656.13,"body":"that there's like the it's like"},{"speaker":"Kasey Jo","startTime":2656.13,"endTime":2659.37,"body":"a 21 day rule, and you hear that"},{"speaker":"Kasey Jo","startTime":2656.13,"endTime":2659.37,"body":"a lot like it takes 21 days to"},{"speaker":"Kasey Jo","startTime":2659.37,"endTime":2662.73,"body":"form a new habit. And that's"},{"speaker":"Kasey Jo","startTime":2659.37,"endTime":2662.73,"body":"like very just like not"},{"speaker":"Kasey Jo","startTime":2662.73,"endTime":2666.42,"body":"substantiated at all. I actually"},{"speaker":"Kasey Jo","startTime":2662.73,"endTime":2666.42,"body":"think it came from a read this"},{"speaker":"Kasey Jo","startTime":2666.42,"endTime":2670.68,"body":"at one point came from like a"},{"speaker":"Kasey Jo","startTime":2666.42,"endTime":2670.68,"body":"plastic surgeon who noticed that"},{"speaker":"Kasey Jo","startTime":2670.71,"endTime":2674.9700000000003,"body":"it took people around three"},{"speaker":"Kasey Jo","startTime":2670.71,"endTime":2674.9700000000003,"body":"weeks or 21 days before they"},{"speaker":"Kasey Jo","startTime":2674.9700000000003,"endTime":2677.9700000000003,"body":"started to really get used. So"},{"speaker":"Kasey Jo","startTime":2674.9700000000003,"endTime":2677.9700000000003,"body":"the plastic surgery that they"},{"speaker":"Kasey Jo","startTime":2677.9700000000003,"endTime":2680.61,"body":"got that they got their nose"},{"speaker":"Kasey Jo","startTime":2677.9700000000003,"endTime":2680.61,"body":"done, or they like a facelift or"},{"speaker":"Kasey Jo","startTime":2680.61,"endTime":2684.9,"body":"whatever it is that people do."},{"speaker":"Kasey Jo","startTime":2680.61,"endTime":2684.9,"body":"And they it's usually takes them"},{"speaker":"Kasey Jo","startTime":2684.9,"endTime":2689.34,"body":"about, like 21 days to start to"},{"speaker":"Kasey Jo","startTime":2684.9,"endTime":2689.34,"body":"see themselves as like, Oh, I'm"},{"speaker":"Kasey Jo","startTime":2689.34,"endTime":2693.63,"body":"used to seeing myself this way."},{"speaker":"Kasey Jo","startTime":2689.34,"endTime":2693.63,"body":"And that is where we got the 21"},{"speaker":"Kasey Jo","startTime":2693.63,"endTime":2696.81,"body":"days from for habits it's like"},{"speaker":"Kasey Jo","startTime":2693.63,"endTime":2696.81,"body":"I'm getting used to it you know,"},{"speaker":"Kasey Jo","startTime":2696.81,"endTime":2700.83,"body":"it's become more like my normal,"},{"speaker":"Kasey Jo","startTime":2696.81,"endTime":2700.83,"body":"which is just like bizarre to me"},{"speaker":"Kasey Jo","startTime":2700.83,"endTime":2703.11,"body":"that that's what happens very"},{"speaker":"Kasey Jo","startTime":2700.83,"endTime":2703.11,"body":"similar Kristine to that like"},{"speaker":"Kasey Jo","startTime":2703.11,"endTime":2707.28,"body":"2100 Calorie thing with Oh my"},{"speaker":"Kasey Jo","startTime":2703.11,"endTime":2707.28,"body":"god. So that's the story for a"},{"speaker":"Kasey Jo","startTime":2707.28,"endTime":2713.73,"body":"different time. But yeah, not"},{"speaker":"Kasey Jo","startTime":2707.28,"endTime":2713.73,"body":"2100 1200 calories, but yeah, so"},{"speaker":"Kasey Jo","startTime":2713.94,"endTime":2720.3,"body":"yes, yes, yes, yes. So, yeah,"},{"speaker":"Kasey Jo","startTime":2713.94,"endTime":2720.3,"body":"with that said, I know that it"},{"speaker":"Kasey Jo","startTime":2720.3,"endTime":2723.06,"body":"takes a various amount of times"},{"speaker":"Kasey Jo","startTime":2720.3,"endTime":2723.06,"body":"like it depends, right like"},{"speaker":"Kasey Jo","startTime":2723.06,"endTime":2725.52,"body":"that's the answer that people"},{"speaker":"Kasey Jo","startTime":2723.06,"endTime":2725.52,"body":"never want to hear, but it truly"},{"speaker":"Kasey Jo","startTime":2725.52,"endTime":2727.95,"body":"does depend on the person on the"},{"speaker":"Kasey Jo","startTime":2725.52,"endTime":2727.95,"body":"call. context, things like that"},{"speaker":"Kasey Jo","startTime":2727.95,"endTime":2731.7,"body":"for how long it's going to take"},{"speaker":"Kasey Jo","startTime":2727.95,"endTime":2731.7,"body":"you. And what I would say is"},{"speaker":"Kasey Jo","startTime":2731.7,"endTime":2733.71,"body":"very similar to what we're"},{"speaker":"Kasey Jo","startTime":2731.7,"endTime":2733.71,"body":"talking before with about this"},{"speaker":"Kasey Jo","startTime":2733.71,"endTime":2736.92,"body":"idea of friction, something that"},{"speaker":"Kasey Jo","startTime":2733.71,"endTime":2736.92,"body":"can be really helpful to just"},{"speaker":"Kasey Jo","startTime":2736.92,"endTime":2740.91,"body":"keep in mind if you are trying"},{"speaker":"Kasey Jo","startTime":2736.92,"endTime":2740.91,"body":"to break a quote unquote bad"},{"speaker":"Kasey Jo","startTime":2740.91,"endTime":2744.36,"body":"habit, or you're trying to"},{"speaker":"Kasey Jo","startTime":2740.91,"endTime":2744.36,"body":"create a new healthier habit,"},{"speaker":"Kasey Jo","startTime":2744.75,"endTime":2748.08,"body":"try to see from a friction"},{"speaker":"Kasey Jo","startTime":2744.75,"endTime":2748.08,"body":"perspective what you can do"},{"speaker":"Kasey Jo","startTime":2748.08,"endTime":2751.23,"body":"first. So breaking a bad habit"},{"speaker":"Kasey Jo","startTime":2748.08,"endTime":2751.23,"body":"similar to like the Oreos you're"},{"speaker":"Kasey Jo","startTime":2751.23,"endTime":2753.6,"body":"talking about, it's just like,"},{"speaker":"Kasey Jo","startTime":2751.23,"endTime":2753.6,"body":"make it more difficult for you"},{"speaker":"Kasey Jo","startTime":2753.63,"endTime":2757.02,"body":"to do. And it doesn't have to be"},{"speaker":"Kasey Jo","startTime":2753.63,"endTime":2757.02,"body":"the like, just never buy them"},{"speaker":"Kasey Jo","startTime":2757.02,"endTime":2761.58,"body":"like Johan is doing. But you can"},{"speaker":"Kasey Jo","startTime":2757.02,"endTime":2761.58,"body":"just like make it more difficult"},{"speaker":"Kasey Jo","startTime":2761.58,"endTime":2766.95,"body":"for you, right? The flip side of"},{"speaker":"Kasey Jo","startTime":2761.58,"endTime":2766.95,"body":"this is if you are trying to"},{"speaker":"Kasey Jo","startTime":2766.98,"endTime":2770.64,"body":"start a new habit, get into"},{"speaker":"Kasey Jo","startTime":2766.98,"endTime":2770.64,"body":"something healthier, how easy,"},{"speaker":"Kasey Jo","startTime":2770.64,"endTime":2773.46,"body":"can you make it for yourself,"},{"speaker":"Kasey Jo","startTime":2770.64,"endTime":2773.46,"body":"like make it as easy as"},{"speaker":"Kasey Jo","startTime":2773.46,"endTime":2776.04,"body":"possible. And that can look like"},{"speaker":"Kasey Jo","startTime":2773.46,"endTime":2776.04,"body":"a lot of different things, it"},{"speaker":"Kasey Jo","startTime":2776.04,"endTime":2778.83,"body":"could mean yes, like putting the"},{"speaker":"Kasey Jo","startTime":2776.04,"endTime":2778.83,"body":"apples in front of the cookies,"},{"speaker":"Kasey Jo","startTime":2778.83,"endTime":2781.89,"body":"right. So it's the easier thing"},{"speaker":"Kasey Jo","startTime":2778.83,"endTime":2781.89,"body":"to reach for cutting up the"},{"speaker":"Kasey Jo","startTime":2781.89,"endTime":2785.88,"body":"vegetables. So they're like, in"},{"speaker":"Kasey Jo","startTime":2781.89,"endTime":2785.88,"body":"an easier like grab and go type"},{"speaker":"Kasey Jo","startTime":2785.88,"endTime":2789.75,"body":"of manner, setting out your gym"},{"speaker":"Kasey Jo","startTime":2785.88,"endTime":2789.75,"body":"clothes the night before,"},{"speaker":"Kasey Jo","startTime":2790.29,"endTime":2793.29,"body":"holding yourself accountable"},{"speaker":"Kasey Jo","startTime":2790.29,"endTime":2793.29,"body":"with a friend like all of these"},{"speaker":"Kasey Jo","startTime":2793.29,"endTime":2796.23,"body":"things are going to make it"},{"speaker":"Kasey Jo","startTime":2793.29,"endTime":2796.23,"body":"easier for you. And the easier"},{"speaker":"Kasey Jo","startTime":2796.23,"endTime":2799.41,"body":"it is, the more likely you are"},{"speaker":"Kasey Jo","startTime":2796.23,"endTime":2799.41,"body":"to do it. And then you can"},{"speaker":"Kasey Jo","startTime":2799.41,"endTime":2802.23,"body":"really start to start those"},{"speaker":"Kasey Jo","startTime":2799.41,"endTime":2802.23,"body":"habits sort of like off on the"},{"speaker":"Kasey Jo","startTime":2802.23,"endTime":2804.96,"body":"right foot. Because the easier"},{"speaker":"Kasey Jo","startTime":2802.23,"endTime":2804.96,"body":"it is, the more likely you're"},{"speaker":"Kasey Jo","startTime":2804.96,"endTime":2807.2400000000002,"body":"going to do it if you're making"},{"speaker":"Kasey Jo","startTime":2804.96,"endTime":2807.2400000000002,"body":"it difficult for yourself, which"},{"speaker":"Kasey Jo","startTime":2807.2400000000002,"endTime":2809.7,"body":"a lot of people are doing and"},{"speaker":"Kasey Jo","startTime":2807.2400000000002,"endTime":2809.7,"body":"they're not realizing it because"},{"speaker":"Kasey Jo","startTime":2809.7,"endTime":2812.4,"body":"their their autopilot mode. And"},{"speaker":"Kasey Jo","startTime":2809.7,"endTime":2812.4,"body":"the way that they've always done"},{"speaker":"Kasey Jo","startTime":2812.4,"endTime":2815.1,"body":"things makes it more difficult"},{"speaker":"Kasey Jo","startTime":2812.4,"endTime":2815.1,"body":"to do the things that they're"},{"speaker":"Kasey Jo","startTime":2815.1,"endTime":2818.79,"body":"they're wanting to do, right? So"},{"speaker":"Kasey Jo","startTime":2815.1,"endTime":2818.79,"body":"really taking a look to see"},{"speaker":"Kasey Jo","startTime":2818.79,"endTime":2823.95,"body":"like, how can I make it making"},{"speaker":"Kasey Jo","startTime":2818.79,"endTime":2823.95,"body":"it easier for myself to turn on"},{"speaker":"Kasey Jo","startTime":2823.95,"endTime":2827.67,"body":"the next Netflix show versus go"},{"speaker":"Kasey Jo","startTime":2823.95,"endTime":2827.67,"body":"to the gym. And right now it's"},{"speaker":"Kasey Jo","startTime":2827.67,"endTime":2831.66,"body":"like, well, I go home right"},{"speaker":"Kasey Jo","startTime":2827.67,"endTime":2831.66,"body":"after work, and I'm exhausted"},{"speaker":"Kasey Jo","startTime":2831.66,"endTime":2835.35,"body":"and I need to eat and all these"},{"speaker":"Kasey Jo","startTime":2831.66,"endTime":2835.35,"body":"things. And so I make a snack"},{"speaker":"Kasey Jo","startTime":2835.35,"endTime":2838.05,"body":"and I sit in front of the TV."},{"speaker":"Kasey Jo","startTime":2835.35,"endTime":2838.05,"body":"And next thing I know what it's"},{"speaker":"Kasey Jo","startTime":2838.05,"endTime":2841.26,"body":"been six episodes, right? Like,"},{"speaker":"Kasey Jo","startTime":2838.05,"endTime":2841.26,"body":"okay, well, you're making it"},{"speaker":"Kasey Jo","startTime":2841.26,"endTime":2843.84,"body":"really easy for yourself to"},{"speaker":"Kasey Jo","startTime":2841.26,"endTime":2843.84,"body":"like, perpetuate what you're"},{"speaker":"Kasey Jo","startTime":2843.84,"endTime":2847.14,"body":"currently doing. How do we"},{"speaker":"Kasey Jo","startTime":2843.84,"endTime":2847.14,"body":"change that maybe don't go home,"},{"speaker":"Kasey Jo","startTime":2847.77,"endTime":2851.01,"body":"go straight to the gym and bring"},{"speaker":"Kasey Jo","startTime":2847.77,"endTime":2851.01,"body":"food with you. So you have no"},{"speaker":"Kasey Jo","startTime":2851.01,"endTime":2854.4,"body":"reason to go home first, right?"},{"speaker":"Kasey Jo","startTime":2851.01,"endTime":2854.4,"body":"So just like starting to think"},{"speaker":"Kasey Jo","startTime":2854.4,"endTime":2857.04,"body":"and some people, when I've had"},{"speaker":"Kasey Jo","startTime":2854.4,"endTime":2857.04,"body":"this conversations with clients"},{"speaker":"Kasey Jo","startTime":2857.04,"endTime":2859.4700000000003,"body":"in the past, they're like, Oh,"},{"speaker":"Kasey Jo","startTime":2857.04,"endTime":2859.4700000000003,"body":"my God, you're right. Like I am"},{"speaker":"Kasey Jo","startTime":2859.4700000000003,"endTime":2863.13,"body":"making it way too easy for me to"},{"speaker":"Kasey Jo","startTime":2859.4700000000003,"endTime":2863.13,"body":"like, perpetuate this stuff. But"},{"speaker":"Kasey Jo","startTime":2863.13,"endTime":2865.95,"body":"people don't realize it because"},{"speaker":"Kasey Jo","startTime":2863.13,"endTime":2865.95,"body":"they truly are on autopilot"},{"speaker":"Kasey Jo","startTime":2865.95,"endTime":2871.26,"body":"mode. I think the the statistic"},{"speaker":"Kasey Jo","startTime":2865.95,"endTime":2871.26,"body":"is that close to like 40 to 50%"},{"speaker":"Kasey Jo","startTime":2871.26,"endTime":2874.92,"body":"of our daily actions are"},{"speaker":"Kasey Jo","startTime":2871.26,"endTime":2874.92,"body":"habitual. So it does take"},{"speaker":"Kasey Jo","startTime":2874.95,"endTime":2876.93,"body":"effort. And I think that's"},{"speaker":"Kasey Jo","startTime":2874.95,"endTime":2876.93,"body":"something to keep in mind, from"},{"speaker":"Kasey Jo","startTime":2876.93,"endTime":2879.51,"body":"a mindset perspective is that"},{"speaker":"Kasey Jo","startTime":2876.93,"endTime":2879.51,"body":"like, don't expect it to be"},{"speaker":"Kasey Jo","startTime":2879.51,"endTime":2884.16,"body":"easy. Like it will be difficult"},{"speaker":"Kasey Jo","startTime":2879.51,"endTime":2884.16,"body":"to kind of pick out where you"},{"speaker":"Kasey Jo","startTime":2884.16,"endTime":2887.46,"body":"need to make things different"},{"speaker":"Kasey Jo","startTime":2884.16,"endTime":2887.46,"body":"and where what changes you need"},{"speaker":"Kasey Jo","startTime":2887.46,"endTime":2891.06,"body":"to make and understand that it's"},{"speaker":"Kasey Jo","startTime":2887.46,"endTime":2891.06,"body":"not super easy to like break"},{"speaker":"Kasey Jo","startTime":2891.06,"endTime":2893.55,"body":"away from like your day to day"},{"speaker":"Kasey Jo","startTime":2891.06,"endTime":2893.55,"body":"mold, especially if it's been"},{"speaker":"Kasey Jo","startTime":2893.55,"endTime":2897.06,"body":"that way for years, maybe"},{"speaker":"Kasey Jo","startTime":2893.55,"endTime":2897.06,"body":"decades. So give yourself some"},{"speaker":"Kasey Jo","startTime":2897.06,"endTime":2901.4700000000003,"body":"grace with that and understand"},{"speaker":"Kasey Jo","startTime":2897.06,"endTime":2901.4700000000003,"body":"like, may take at least 66 days"},{"speaker":"Kasey Jo","startTime":2901.4700000000003,"endTime":2905.52,"body":"if not more. But just keep"},{"speaker":"Kasey Jo","startTime":2901.4700000000003,"endTime":2905.52,"body":"looking for ways to make it"},{"speaker":"Kasey Jo","startTime":2905.52,"endTime":2909.0,"body":"easier. And then also how you're"},{"speaker":"Kasey Jo","startTime":2905.52,"endTime":2909.0,"body":"making it harder for yourself."},{"speaker":"Kristine Andali","startTime":2910.95,"endTime":2913.29,"body":"There's one"},{"speaker":"Kristine Andali","startTime":2910.95,"endTime":2913.29,"body":"thing I can't like I think you"},{"speaker":"Kristine Andali","startTime":2913.29,"endTime":2915.78,"body":"touched on it a little bit here."},{"speaker":"Kristine Andali","startTime":2913.29,"endTime":2915.78,"body":"But it was in one of my clients"},{"speaker":"Kristine Andali","startTime":2915.78,"endTime":2919.7400000000002,"body":"check ins today. I don't think"},{"speaker":"Kristine Andali","startTime":2915.78,"endTime":2919.7400000000002,"body":"it's called habit stacking. I'm"},{"speaker":"Kristine Andali","startTime":2919.7400000000002,"endTime":2923.85,"body":"forgetting what it's called."},{"speaker":"Kristine Andali","startTime":2919.7400000000002,"endTime":2923.85,"body":"Where so for example, he's"},{"speaker":"Kristine Andali","startTime":2923.85,"endTime":2927.51,"body":"trying to get more water in like"},{"speaker":"Kristine Andali","startTime":2923.85,"endTime":2927.51,"body":"he's just struggling with it. So"},{"speaker":"Kristine Andali","startTime":2927.51,"endTime":2932.2200000000003,"body":"what he's going to do is he's"},{"speaker":"Kristine Andali","startTime":2927.51,"endTime":2932.2200000000003,"body":"going to have like a 12 ounce 12"},{"speaker":"Kristine Andali","startTime":2932.2200000000003,"endTime":2935.13,"body":"ounces of water before he has"},{"speaker":"Kristine Andali","startTime":2932.2200000000003,"endTime":2935.13,"body":"his coffee, so he can't have his"},{"speaker":"Kristine Andali","startTime":2935.13,"endTime":2938.1,"body":"coffee until he has his 12"},{"speaker":"Kristine Andali","startTime":2935.13,"endTime":2938.1,"body":"ounces of water. What's that"},{"speaker":"Kristine Andali","startTime":2938.1,"endTime":2939.57,"body":"called Zaba stacking."},{"speaker":"Kasey Jo","startTime":2940.29,"endTime":2944.04,"body":"It is habit stacking,"},{"speaker":"Kasey Jo","startTime":2940.29,"endTime":2944.04,"body":"because the coffee is a habit"},{"speaker":"Kasey Jo","startTime":2944.04,"endTime":2947.37,"body":"already. So it's already a habit"},{"speaker":"Kasey Jo","startTime":2944.04,"endTime":2947.37,"body":"of his to wake up and have"},{"speaker":"Kasey Jo","startTime":2947.37,"endTime":2950.2200000000003,"body":"coffee. So you could do that"},{"speaker":"Kasey Jo","startTime":2947.37,"endTime":2950.2200000000003,"body":"with anything if it's like first"},{"speaker":"Kasey Jo","startTime":2950.2200000000003,"endTime":2953.1,"body":"thing I do when I wake up in the"},{"speaker":"Kasey Jo","startTime":2950.2200000000003,"endTime":2953.1,"body":"morning is let my dog outside,"},{"speaker":"Kasey Jo","startTime":2953.1,"endTime":2956.25,"body":"right? So maybe they could be"},{"speaker":"Kasey Jo","startTime":2953.1,"endTime":2956.25,"body":"leaving a glass of water by the"},{"speaker":"Kasey Jo","startTime":2956.25,"endTime":2959.37,"body":"door where they go to let their"},{"speaker":"Kasey Jo","startTime":2956.25,"endTime":2959.37,"body":"dog outside. So same thing is"},{"speaker":"Kasey Jo","startTime":2959.37,"endTime":2963.06,"body":"like the coffee is essentially a"},{"speaker":"Kasey Jo","startTime":2959.37,"endTime":2963.06,"body":"habit at this point. So there's"},{"speaker":"Kasey Jo","startTime":2963.06,"endTime":2966.51,"body":"also a little bit of like a"},{"speaker":"Kasey Jo","startTime":2963.06,"endTime":2966.51,"body":"reward piece to that too, where"},{"speaker":"Kasey Jo","startTime":2966.51,"endTime":2970.71,"body":"it's like, I get to have the"},{"speaker":"Kasey Jo","startTime":2966.51,"endTime":2970.71,"body":"coffee once I have the water so"},{"speaker":"Kasey Jo","startTime":2970.71,"endTime":2973.98,"body":"there's that kind of like"},{"speaker":"Kasey Jo","startTime":2970.71,"endTime":2973.98,"body":"additional layer added to it"},{"speaker":"Kasey Jo","startTime":2973.98,"endTime":2977.2200000000003,"body":"which is helpful. But yeah, it"},{"speaker":"Kasey Jo","startTime":2973.98,"endTime":2977.2200000000003,"body":"is habit stacking."},{"speaker":"Kristine Andali","startTime":2977.91,"endTime":2980.34,"body":"Okay, well,"},{"speaker":"Kristine Andali","startTime":2977.91,"endTime":2980.34,"body":"we're on an hour. This was"},{"speaker":"Kristine Andali","startTime":2980.37,"endTime":2982.4700000000003,"body":"awesome. For sure."},{"speaker":"Johan Vesters","startTime":2983.4900000000002,"endTime":2986.85,"body":"That being said,"},{"speaker":"Johan Vesters","startTime":2983.4900000000002,"endTime":2986.85,"body":"Where can people find you? Is"},{"speaker":"Johan Vesters","startTime":2986.85,"endTime":2988.59,"body":"there anything you want to"},{"speaker":"Johan Vesters","startTime":2986.85,"endTime":2988.59,"body":"share? Announce?"},{"speaker":"Kasey Jo","startTime":2989.34,"endTime":2994.86,"body":"Yeah, I am mostly on"},{"speaker":"Kasey Jo","startTime":2989.34,"endTime":2994.86,"body":"Instagram. I am trying to get on"},{"speaker":"Kasey Jo","startTime":2994.86,"endTime":2997.68,"body":"Tik Tok. I say this I think I've"},{"speaker":"Kasey Jo","startTime":2994.86,"endTime":2997.68,"body":"been saying this at the end of"},{"speaker":"Kasey Jo","startTime":2997.71,"endTime":3000.41,"body":"podcast episodes for like the"},{"speaker":"Kasey Jo","startTime":2997.71,"endTime":3000.41,"body":"last year and a half. Yeah, I'm"},{"speaker":"Kasey Jo","startTime":3000.41,"endTime":3004.04,"body":"trying to get on Tik Tok. It's"},{"speaker":"Kasey Jo","startTime":3000.41,"endTime":3004.04,"body":"not really changed a whole lot."},{"speaker":"Kasey Jo","startTime":3004.55,"endTime":3009.29,"body":"Basically just like repost My oh"},{"speaker":"Kasey Jo","startTime":3004.55,"endTime":3009.29,"body":"my gosh. Yeah. So mostly on"},{"speaker":"Kasey Jo","startTime":3009.29,"endTime":3012.89,"body":"Instagram, if you're interested"},{"speaker":"Kasey Jo","startTime":3009.29,"endTime":3012.89,"body":"in free content, free resources,"},{"speaker":"Kasey Jo","startTime":3012.95,"endTime":3016.91,"body":"the whole shebang, more stuff"},{"speaker":"Kasey Jo","startTime":3012.95,"endTime":3016.91,"body":"like this. I'm Coach Casey, Joe"},{"speaker":"Kasey Jo","startTime":3016.9700000000003,"endTime":3020.27,"body":"over there. Obviously we talked"},{"speaker":"Kasey Jo","startTime":3016.9700000000003,"endTime":3020.27,"body":"a lot about the health mindset"},{"speaker":"Kasey Jo","startTime":3020.27,"endTime":3023.6,"body":"coaching certification. So if"},{"speaker":"Kasey Jo","startTime":3020.27,"endTime":3023.6,"body":"you're interested in more"},{"speaker":"Kasey Jo","startTime":3023.9,"endTime":3026.96,"body":"information on that we have a"},{"speaker":"Kasey Jo","startTime":3023.9,"endTime":3026.96,"body":"separate Instagram account for"},{"speaker":"Kasey Jo","startTime":3026.96,"endTime":3029.75,"body":"Have that in a separate website"},{"speaker":"Kasey Jo","startTime":3026.96,"endTime":3029.75,"body":"and that's health mindset cert."},{"speaker":"Kasey Jo","startTime":3029.9900000000002,"endTime":3035.0,"body":"That's both the.com and also the"},{"speaker":"Kasey Jo","startTime":3029.9900000000002,"endTime":3035.0,"body":"Instagram handle. But yeah,"},{"speaker":"Kasey Jo","startTime":3035.03,"endTime":3038.03,"body":"otherwise you can pretty much"},{"speaker":"Kasey Jo","startTime":3035.03,"endTime":3038.03,"body":"find everything by going over to"},{"speaker":"Kasey Jo","startTime":3038.03,"endTime":3042.5,"body":"Instagram. kJ Oh coaching.com is"},{"speaker":"Kasey Jo","startTime":3038.03,"endTime":3042.5,"body":"another great spot to land on if"},{"speaker":"Kasey Jo","startTime":3042.5,"endTime":3045.4700000000003,"body":"you're interested in seeing more"},{"speaker":"Kasey Jo","startTime":3042.5,"endTime":3045.4700000000003,"body":"of what I do more podcasts that"},{"speaker":"Kasey Jo","startTime":3045.4700000000003,"endTime":3047.63,"body":"I've been on things of that"},{"speaker":"Kasey Jo","startTime":3045.4700000000003,"endTime":3047.63,"body":"nature, but Yeah,"},{"speaker":"Johan Vesters","startTime":3048.5,"endTime":3051.2,"body":"amazing. Thank"},{"speaker":"Johan Vesters","startTime":3048.5,"endTime":3051.2,"body":"you so much for sharing this"},{"speaker":"Johan Vesters","startTime":3051.2,"endTime":3054.32,"body":"with us. Happy to have you on."},{"speaker":"Johan Vesters","startTime":3051.2,"endTime":3054.32,"body":"Let's do this again in future."},{"speaker":"Johan Vesters","startTime":3054.7400000000002,"endTime":3058.31,"body":"Yeah, sounds good to the"},{"speaker":"Johan Vesters","startTime":3054.7400000000002,"endTime":3058.31,"body":"listener. We will talk to you"},{"speaker":"Johan Vesters","startTime":3058.31,"endTime":3059.36,"body":"again next week."}]}