{"version":"1.0.0","segments":[{"speaker":"Johan Vesters","startTime":0.0,"endTime":1.47,"body":"What is up guys,"},{"speaker":"Johan Vesters","startTime":0.0,"endTime":1.47,"body":"welcome back to Talking"},{"speaker":"Johan Vesters","startTime":1.47,"endTime":4.83,"body":"Nutrition, today's a solo"},{"speaker":"Johan Vesters","startTime":1.47,"endTime":4.83,"body":"episode, Episode 43, where we're"},{"speaker":"Johan Vesters","startTime":4.83,"endTime":8.49,"body":"going to talk about evening and"},{"speaker":"Johan Vesters","startTime":4.83,"endTime":8.49,"body":"morning routines, something I'm"},{"speaker":"Johan Vesters","startTime":8.49,"endTime":10.98,"body":"very passionate about something"},{"speaker":"Johan Vesters","startTime":8.49,"endTime":10.98,"body":"I've been playing around with"},{"speaker":"Johan Vesters","startTime":11.01,"endTime":16.56,"body":"for the past three hours years."},{"speaker":"Johan Vesters","startTime":11.01,"endTime":16.56,"body":"And I think there's a lot of"},{"speaker":"Johan Vesters","startTime":16.56,"endTime":19.17,"body":"stuff again, you know, we always"},{"speaker":"Johan Vesters","startTime":16.56,"endTime":19.17,"body":"talk about this stuff that like,"},{"speaker":"Johan Vesters","startTime":20.19,"endTime":22.92,"body":"there's a lot that kind of gets"},{"speaker":"Johan Vesters","startTime":20.19,"endTime":22.92,"body":"taken a little too far these"},{"speaker":"Johan Vesters","startTime":22.92,"endTime":26.46,"body":"days. And, you know, we hear"},{"speaker":"Johan Vesters","startTime":22.92,"endTime":26.46,"body":"from, you know, ubermann"},{"speaker":"Johan Vesters","startTime":26.46,"endTime":28.8,"body":"podcasts where you have to get"},{"speaker":"Johan Vesters","startTime":26.46,"endTime":28.8,"body":"that direct sunlight in the"},{"speaker":"Johan Vesters","startTime":28.8,"endTime":32.73,"body":"morning. And then there's the"},{"speaker":"Johan Vesters","startTime":28.8,"endTime":32.73,"body":"IPASS. And then there's the,"},{"speaker":"Johan Vesters","startTime":32.76,"endTime":35.13,"body":"there's so much stuff right now,"},{"speaker":"Johan Vesters","startTime":32.76,"endTime":35.13,"body":"these days, you know, you got"},{"speaker":"Johan Vesters","startTime":35.13,"endTime":38.73,"body":"the infrared saunas, and there's"},{"speaker":"Johan Vesters","startTime":35.13,"endTime":38.73,"body":"grounding, and there's so much"},{"speaker":"Johan Vesters","startTime":38.73,"endTime":42.06,"body":"shit, you know, which I think"},{"speaker":"Johan Vesters","startTime":38.73,"endTime":42.06,"body":"there's 100%. Like, there's,"},{"speaker":"Johan Vesters","startTime":42.06,"endTime":45.03,"body":"there's definitely time in"},{"speaker":"Johan Vesters","startTime":42.06,"endTime":45.03,"body":"place, for a lot of stuff that"},{"speaker":"Johan Vesters","startTime":45.03,"endTime":47.67,"body":"we're going to talk about today."},{"speaker":"Johan Vesters","startTime":45.03,"endTime":47.67,"body":"And I've tried a lot, we're"},{"speaker":"Johan Vesters","startTime":47.67,"endTime":51.84,"body":"going to get into what I tried,"},{"speaker":"Johan Vesters","startTime":47.67,"endTime":51.84,"body":"kind of like what I learned. But"},{"speaker":"Johan Vesters","startTime":51.84,"endTime":56.22,"body":"most importantly, what I want"},{"speaker":"Johan Vesters","startTime":51.84,"endTime":56.22,"body":"you to do here is realize that"},{"speaker":"Johan Vesters","startTime":56.22,"endTime":59.16,"body":"all these things are gonna be"},{"speaker":"Johan Vesters","startTime":56.22,"endTime":59.16,"body":"individual to you, you know what"},{"speaker":"Johan Vesters","startTime":59.16,"endTime":63.27,"body":"I mean? Some people really want"},{"speaker":"Johan Vesters","startTime":59.16,"endTime":63.27,"body":"to have like a ritual almost"},{"speaker":"Johan Vesters","startTime":63.27,"endTime":66.48,"body":"where their whole morning is"},{"speaker":"Johan Vesters","startTime":63.27,"endTime":66.48,"body":"planned out. And they have like"},{"speaker":"Johan Vesters","startTime":66.48,"endTime":69.48,"body":"a bunch of different things,"},{"speaker":"Johan Vesters","startTime":66.48,"endTime":69.48,"body":"someone else just kind of wants"},{"speaker":"Johan Vesters","startTime":69.48,"endTime":72.84,"body":"to get started. Or maybe they"},{"speaker":"Johan Vesters","startTime":69.48,"endTime":72.84,"body":"just want to sleep more, you"},{"speaker":"Johan Vesters","startTime":72.84,"endTime":75.63,"body":"know, because if I can give you"},{"speaker":"Johan Vesters","startTime":72.84,"endTime":75.63,"body":"one tip right off the bat,"},{"speaker":"Johan Vesters","startTime":75.66,"endTime":80.13,"body":"right? Never sacrifice sleep,"},{"speaker":"Johan Vesters","startTime":75.66,"endTime":80.13,"body":"whether that's sleep quality,"},{"speaker":"Johan Vesters","startTime":80.28,"endTime":84.21,"body":"sleep quantity, we want to make"},{"speaker":"Johan Vesters","startTime":80.28,"endTime":84.21,"body":"sure that you get enough sleep."},{"speaker":"Johan Vesters","startTime":84.24,"endTime":87.54,"body":"So if you're currently in a spa,"},{"speaker":"Johan Vesters","startTime":84.24,"endTime":87.54,"body":"when you're not getting enough,"},{"speaker":"Johan Vesters","startTime":88.41,"endTime":91.08,"body":"hey, maybe we don't want to take"},{"speaker":"Johan Vesters","startTime":88.41,"endTime":91.08,"body":"these routines too far, you know"},{"speaker":"Johan Vesters","startTime":91.08,"endTime":95.25,"body":"what I mean? Now, before we get"},{"speaker":"Johan Vesters","startTime":91.08,"endTime":95.25,"body":"into the episode, this episode"},{"speaker":"Johan Vesters","startTime":95.25,"endTime":97.89,"body":"is brought to you by Odyssey"},{"speaker":"Johan Vesters","startTime":95.25,"endTime":97.89,"body":"Coaching Systems wanted to"},{"speaker":"Johan Vesters","startTime":97.89,"endTime":102.03,"body":"remind you too, that alongside"},{"speaker":"Johan Vesters","startTime":97.89,"endTime":102.03,"body":"of like the one on one coaching"},{"speaker":"Johan Vesters","startTime":102.03,"endTime":105.15,"body":"that we do, and a group coaching"},{"speaker":"Johan Vesters","startTime":102.03,"endTime":105.15,"body":"that we started back in April,"},{"speaker":"Johan Vesters","startTime":105.3,"endTime":109.53,"body":"we do also have a free Facebook"},{"speaker":"Johan Vesters","startTime":105.3,"endTime":109.53,"body":"group where I do hop on live,"},{"speaker":"Johan Vesters","startTime":110.31,"endTime":113.52,"body":"every single week of Thursday's"},{"speaker":"Johan Vesters","startTime":110.31,"endTime":113.52,"body":"quick little weekly training, we"},{"speaker":"Johan Vesters","startTime":113.52,"endTime":116.55,"body":"have a new free workout program"},{"speaker":"Johan Vesters","startTime":113.52,"endTime":116.55,"body":"in there, which are free to"},{"speaker":"Johan Vesters","startTime":116.55,"endTime":120.51,"body":"download, right? Get a direct"},{"speaker":"Johan Vesters","startTime":116.55,"endTime":120.51,"body":"link right there. We have the"},{"speaker":"Johan Vesters","startTime":120.51,"endTime":123.57,"body":"average weight tracker, we have"},{"speaker":"Johan Vesters","startTime":120.51,"endTime":123.57,"body":"a habit tracker, as well as a"},{"speaker":"Johan Vesters","startTime":123.57,"endTime":126.78,"body":"cheat sheet with specific"},{"speaker":"Johan Vesters","startTime":123.57,"endTime":126.78,"body":"habits. What else do we have a"},{"speaker":"Johan Vesters","startTime":126.78,"endTime":130.08,"body":"meal framework that that's going"},{"speaker":"Johan Vesters","startTime":126.78,"endTime":130.08,"body":"to help you build meals, we have"},{"speaker":"Johan Vesters","startTime":130.08,"endTime":133.8,"body":"the definitive protein cheat"},{"speaker":"Johan Vesters","startTime":130.08,"endTime":133.8,"body":"sheet with a tutorial really"},{"speaker":"Johan Vesters","startTime":133.8,"endTime":137.04,"body":"showing you like, Hey, this is a"},{"speaker":"Johan Vesters","startTime":133.8,"endTime":137.04,"body":"day of 150 grams of protein."},{"speaker":"Johan Vesters","startTime":137.64,"endTime":141.0,"body":"We'll show you like how simple"},{"speaker":"Johan Vesters","startTime":137.64,"endTime":141.0,"body":"it really is. And there's a"},{"speaker":"Johan Vesters","startTime":141.0,"endTime":142.83,"body":"bunch more in there. So you'll"},{"speaker":"Johan Vesters","startTime":141.0,"endTime":142.83,"body":"want to check that out. I'll"},{"speaker":"Johan Vesters","startTime":142.83,"endTime":145.89,"body":"link it down below in the show"},{"speaker":"Johan Vesters","startTime":142.83,"endTime":145.89,"body":"notes. Now, let's get into the"},{"speaker":"Johan Vesters","startTime":145.89,"endTime":149.13,"body":"episode, right? What are we"},{"speaker":"Johan Vesters","startTime":145.89,"endTime":149.13,"body":"going to talk about morning"},{"speaker":"Johan Vesters","startTime":149.13,"endTime":152.49,"body":"routines, evening routines, kind"},{"speaker":"Johan Vesters","startTime":149.13,"endTime":152.49,"body":"of like how to set yourself up"},{"speaker":"Johan Vesters","startTime":152.52,"endTime":156.0,"body":"for success for the day, every"},{"speaker":"Johan Vesters","startTime":152.52,"endTime":156.0,"body":"single day, right? How to say in"},{"speaker":"Johan Vesters","startTime":156.0,"endTime":158.85,"body":"a moment, but also how to"},{"speaker":"Johan Vesters","startTime":156.0,"endTime":158.85,"body":"reflect on where you're"},{"speaker":"Johan Vesters","startTime":158.85,"endTime":165.21,"body":"currently at. I think routines"},{"speaker":"Johan Vesters","startTime":158.85,"endTime":165.21,"body":"are really important. And I"},{"speaker":"Johan Vesters","startTime":165.24,"endTime":168.33,"body":"don't think we need a full hour,"},{"speaker":"Johan Vesters","startTime":165.24,"endTime":168.33,"body":"I guess, you know, like what"},{"speaker":"Johan Vesters","startTime":168.33,"endTime":171.24,"body":"we'll get into that in a sec."},{"speaker":"Johan Vesters","startTime":168.33,"endTime":171.24,"body":"But I've Dec definitely take it"},{"speaker":"Johan Vesters","startTime":171.24,"endTime":174.75,"body":"too far, you know, a little"},{"speaker":"Johan Vesters","startTime":171.24,"endTime":174.75,"body":"while ago. So we're talking"},{"speaker":"Johan Vesters","startTime":174.75,"endTime":178.62,"body":"about my experiences. But I"},{"speaker":"Johan Vesters","startTime":174.75,"endTime":178.62,"body":"think it's going to help you be"},{"speaker":"Johan Vesters","startTime":178.71,"endTime":183.72,"body":"proactive. Like that's the thing"},{"speaker":"Johan Vesters","startTime":178.71,"endTime":183.72,"body":"here, right? Anytime I record a"},{"speaker":"Johan Vesters","startTime":183.72,"endTime":187.35,"body":"new video training from our"},{"speaker":"Johan Vesters","startTime":183.72,"endTime":187.35,"body":"clients in our database, or"},{"speaker":"Johan Vesters","startTime":187.35,"endTime":192.15,"body":"video trainings, a lot of times"},{"speaker":"Johan Vesters","startTime":187.35,"endTime":192.15,"body":"it comes back to planning. It's,"},{"speaker":"Johan Vesters","startTime":192.27,"endTime":196.53,"body":"it's a mindset of hey, what can"},{"speaker":"Johan Vesters","startTime":192.27,"endTime":196.53,"body":"I do now today to set myself up"},{"speaker":"Johan Vesters","startTime":196.53,"endTime":200.25,"body":"for success tomorrow? How can I"},{"speaker":"Johan Vesters","startTime":196.53,"endTime":200.25,"body":"save myself some time, some"},{"speaker":"Johan Vesters","startTime":200.25,"endTime":203.16,"body":"efforts and energy, your future"},{"speaker":"Johan Vesters","startTime":200.25,"endTime":203.16,"body":"selves really going to thank you"},{"speaker":"Johan Vesters","startTime":203.16,"endTime":206.82,"body":"there? But we don't always think"},{"speaker":"Johan Vesters","startTime":203.16,"endTime":206.82,"body":"about that. Right? We go about"},{"speaker":"Johan Vesters","startTime":206.82,"endTime":210.87,"body":"our day, time flies, and nobody"},{"speaker":"Johan Vesters","startTime":206.82,"endTime":210.87,"body":"in the week is like, oh, fuck"},{"speaker":"Johan Vesters","startTime":210.87,"endTime":214.32,"body":"yeah, I was supposed to work on"},{"speaker":"Johan Vesters","startTime":210.87,"endTime":214.32,"body":"my protein on my steps. Or I was"},{"speaker":"Johan Vesters","startTime":214.32,"endTime":218.16,"body":"gonna go to the gym. But I"},{"speaker":"Johan Vesters","startTime":214.32,"endTime":218.16,"body":"didn't go at all right. So we"},{"speaker":"Johan Vesters","startTime":218.16,"endTime":221.61,"body":"want to be proactive here,"},{"speaker":"Johan Vesters","startTime":218.16,"endTime":221.61,"body":"instead of reactive. So we'll"},{"speaker":"Johan Vesters","startTime":221.61,"endTime":224.22,"body":"talk about morning routines,"},{"speaker":"Johan Vesters","startTime":221.61,"endTime":224.22,"body":"evening routines, why they're"},{"speaker":"Johan Vesters","startTime":224.22,"endTime":228.0,"body":"important. Finding what's best"},{"speaker":"Johan Vesters","startTime":224.22,"endTime":228.0,"body":"for you, that's a big one"},{"speaker":"Johan Vesters","startTime":228.0,"endTime":230.52,"body":"because it's going to be"},{"speaker":"Johan Vesters","startTime":228.0,"endTime":230.52,"body":"completely different for"},{"speaker":"Johan Vesters","startTime":230.52,"endTime":233.64,"body":"everyone I think. But also very"},{"speaker":"Johan Vesters","startTime":230.52,"endTime":233.64,"body":"important, you know, things to"},{"speaker":"Johan Vesters","startTime":233.64,"endTime":238.35,"body":"consider just stuff to consider"},{"speaker":"Johan Vesters","startTime":233.64,"endTime":238.35,"body":"and base your decisions on. I"},{"speaker":"Johan Vesters","startTime":238.35,"endTime":241.92,"body":"will also give you specific"},{"speaker":"Johan Vesters","startTime":238.35,"endTime":241.92,"body":"practices that I played around"},{"speaker":"Johan Vesters","startTime":241.92,"endTime":245.79,"body":"with other ones that I've just,"},{"speaker":"Johan Vesters","startTime":241.92,"endTime":245.79,"body":"you know, read about. And then"},{"speaker":"Johan Vesters","startTime":245.79,"endTime":248.7,"body":"after this episode, I want you"},{"speaker":"Johan Vesters","startTime":245.79,"endTime":248.7,"body":"to just go watch a week this"},{"speaker":"Johan Vesters","startTime":248.7,"endTime":252.0,"body":"week, right? And try some shit"},{"speaker":"Johan Vesters","startTime":248.7,"endTime":252.0,"body":"out. Try journaling, try"},{"speaker":"Johan Vesters","startTime":252.0,"endTime":255.63,"body":"meditating, whatever it is, you"},{"speaker":"Johan Vesters","startTime":252.0,"endTime":255.63,"body":"think it's going to work best"},{"speaker":"Johan Vesters","startTime":255.63,"endTime":258.75,"body":"for you. Something that"},{"speaker":"Johan Vesters","startTime":255.63,"endTime":258.75,"body":"resonates with you and just pick"},{"speaker":"Johan Vesters","startTime":258.75,"endTime":262.08,"body":"one thing to try out, you know,"},{"speaker":"Johan Vesters","startTime":258.75,"endTime":262.08,"body":"maybe too, but like don't push"},{"speaker":"Johan Vesters","startTime":262.08,"endTime":266.13,"body":"it too far. Don't think I'm"},{"speaker":"Johan Vesters","startTime":262.08,"endTime":266.13,"body":"gonna go from not doing any like"},{"speaker":"Johan Vesters","startTime":266.13,"endTime":270.45,"body":"specific routines before bedtime"},{"speaker":"Johan Vesters","startTime":266.13,"endTime":270.45,"body":"or after from that to kind of"},{"speaker":"Johan Vesters","startTime":270.45,"endTime":275.64,"body":"like 100 different things. Just"},{"speaker":"Johan Vesters","startTime":270.45,"endTime":275.64,"body":"this dude, I forgot his name. I"},{"speaker":"Johan Vesters","startTime":275.64,"endTime":280.62,"body":"saw. I mean, I really hate the"},{"speaker":"Johan Vesters","startTime":275.64,"endTime":280.62,"body":"word biohacking. But I saw his"},{"speaker":"Johan Vesters","startTime":280.62,"endTime":287.52,"body":"bio hacker on YouTube, I think."},{"speaker":"Johan Vesters","startTime":280.62,"endTime":287.52,"body":"And he was doing literally I"},{"speaker":"Johan Vesters","startTime":287.52,"endTime":291.48,"body":"think it was 150 things or"},{"speaker":"Johan Vesters","startTime":287.52,"endTime":291.48,"body":"something crazy in the more just"},{"speaker":"Johan Vesters","startTime":291.48,"endTime":295.89,"body":"in the morning. Right. And I"},{"speaker":"Johan Vesters","startTime":291.48,"endTime":295.89,"body":"understand I understand like"},{"speaker":"Johan Vesters","startTime":295.89,"endTime":301.11,"body":"from a content creation"},{"speaker":"Johan Vesters","startTime":295.89,"endTime":301.11,"body":"perspective and you know Showing"},{"speaker":"Johan Vesters","startTime":301.11,"endTime":304.2,"body":"people some extreme stuff and"},{"speaker":"Johan Vesters","startTime":301.11,"endTime":304.2,"body":"all that. But we got to remember"},{"speaker":"Johan Vesters","startTime":304.2,"endTime":308.04,"body":"to like we were normal people, I"},{"speaker":"Johan Vesters","startTime":304.2,"endTime":308.04,"body":"mean, for the most part, you"},{"speaker":"Johan Vesters","startTime":308.04,"endTime":310.95,"body":"know what I mean? But like we"},{"speaker":"Johan Vesters","startTime":308.04,"endTime":310.95,"body":"have, we have jobs we have, you"},{"speaker":"Johan Vesters","startTime":310.95,"endTime":314.58,"body":"know, you maybe you study, maybe"},{"speaker":"Johan Vesters","startTime":310.95,"endTime":314.58,"body":"you have kids, there's a lot of"},{"speaker":"Johan Vesters","startTime":314.58,"endTime":317.43,"body":"shit going on, maybe you don't"},{"speaker":"Johan Vesters","startTime":314.58,"endTime":317.43,"body":"have that much time, right? So"},{"speaker":"Johan Vesters","startTime":317.58,"endTime":320.58,"body":"how do we figure out what's"},{"speaker":"Johan Vesters","startTime":317.58,"endTime":320.58,"body":"going to go be the best for you,"},{"speaker":"Johan Vesters","startTime":320.73,"endTime":325.17,"body":"you know, know why I think"},{"speaker":"Johan Vesters","startTime":320.73,"endTime":325.17,"body":"routines are important. You get"},{"speaker":"Johan Vesters","startTime":325.17,"endTime":328.14,"body":"to sit down, you get to plan,"},{"speaker":"Johan Vesters","startTime":325.17,"endTime":328.14,"body":"prepare, and reflect as well on"},{"speaker":"Johan Vesters","startTime":328.14,"endTime":332.43,"body":"your day to day, right? This is"},{"speaker":"Johan Vesters","startTime":328.14,"endTime":332.43,"body":"the thing, we don't always feel"},{"speaker":"Johan Vesters","startTime":332.43,"endTime":335.85,"body":"like this. We don't always want"},{"speaker":"Johan Vesters","startTime":332.43,"endTime":335.85,"body":"to sit down, spend some time"},{"speaker":"Johan Vesters","startTime":336.27,"endTime":340.05,"body":"even thinking of hey, do I need"},{"speaker":"Johan Vesters","startTime":336.27,"endTime":340.05,"body":"to go shopping? What do I want"},{"speaker":"Johan Vesters","startTime":340.05,"endTime":344.19,"body":"to eat, sell, right? Those kinds"},{"speaker":"Johan Vesters","startTime":340.05,"endTime":344.19,"body":"of things. It's so key to be"},{"speaker":"Johan Vesters","startTime":344.19,"endTime":348.27,"body":"once again, proactive, instead"},{"speaker":"Johan Vesters","startTime":344.19,"endTime":348.27,"body":"of reactive, which may be taking"},{"speaker":"Johan Vesters","startTime":348.27,"endTime":351.63,"body":"this into kind of like, for"},{"speaker":"Johan Vesters","startTime":348.27,"endTime":351.63,"body":"example, tracking, which we do"},{"speaker":"Johan Vesters","startTime":351.63,"endTime":353.7,"body":"know a lot of people kind of"},{"speaker":"Johan Vesters","startTime":351.63,"endTime":353.7,"body":"struggle with in the beginning,"},{"speaker":"Johan Vesters","startTime":354.75,"endTime":358.44,"body":"is because they're kind of"},{"speaker":"Johan Vesters","startTime":354.75,"endTime":358.44,"body":"randomly collecting some macros"},{"speaker":"Johan Vesters","startTime":358.44,"endTime":361.26,"body":"here and there. Well guess what?"},{"speaker":"Johan Vesters","startTime":358.44,"endTime":361.26,"body":"What if we're proactive here? We"},{"speaker":"Johan Vesters","startTime":361.26,"endTime":364.95,"body":"sit down with plan, we think,"},{"speaker":"Johan Vesters","startTime":361.26,"endTime":364.95,"body":"Okay, what's my my daily"},{"speaker":"Johan Vesters","startTime":364.95,"endTime":367.44,"body":"protein, how many meals I want"},{"speaker":"Johan Vesters","startTime":364.95,"endTime":367.44,"body":"to have? What are my favorite"},{"speaker":"Johan Vesters","startTime":367.44,"endTime":370.86,"body":"protein foods, let's just break"},{"speaker":"Johan Vesters","startTime":367.44,"endTime":370.86,"body":"it down, right. And like said,"},{"speaker":"Johan Vesters","startTime":370.86,"endTime":373.83,"body":"Hey, if you want me to do it for"},{"speaker":"Johan Vesters","startTime":370.86,"endTime":373.83,"body":"you, join a free Facebook group."},{"speaker":"Johan Vesters","startTime":374.4,"endTime":376.62,"body":"Because I'm literally going to"},{"speaker":"Johan Vesters","startTime":374.4,"endTime":376.62,"body":"like, show you exactly how to do"},{"speaker":"Johan Vesters","startTime":376.62,"endTime":380.91,"body":"that with different acts or"},{"speaker":"Johan Vesters","startTime":376.62,"endTime":380.91,"body":"different examples. Sorry. So"},{"speaker":"Johan Vesters","startTime":380.91,"endTime":385.62,"body":"check that out anyway. So you"},{"speaker":"Johan Vesters","startTime":380.91,"endTime":385.62,"body":"get to sit down plan, kind of"},{"speaker":"Johan Vesters","startTime":385.62,"endTime":389.64,"body":"like see a what's coming up for"},{"speaker":"Johan Vesters","startTime":385.62,"endTime":389.64,"body":"the week, right? Meaning you got"},{"speaker":"Johan Vesters","startTime":389.64,"endTime":392.61,"body":"to be more productive, you're"},{"speaker":"Johan Vesters","startTime":389.64,"endTime":392.61,"body":"gonna get more done, live is"},{"speaker":"Johan Vesters","startTime":392.64,"endTime":395.43,"body":"going to be a little bit more"},{"speaker":"Johan Vesters","startTime":392.64,"endTime":395.43,"body":"structured, which I do think can"},{"speaker":"Johan Vesters","startTime":395.43,"endTime":398.88,"body":"be nice, right? It's going to"},{"speaker":"Johan Vesters","startTime":395.43,"endTime":398.88,"body":"remove stress, it's going to"},{"speaker":"Johan Vesters","startTime":398.88,"endTime":402.66,"body":"make things easier, you might"},{"speaker":"Johan Vesters","startTime":398.88,"endTime":402.66,"body":"even be sleeping better. And a"},{"speaker":"Johan Vesters","startTime":402.66,"endTime":406.5,"body":"lot more. There's a ton of"},{"speaker":"Johan Vesters","startTime":402.66,"endTime":406.5,"body":"benefits there. It keeps you in"},{"speaker":"Johan Vesters","startTime":406.5,"endTime":409.71,"body":"check, it allows you to be"},{"speaker":"Johan Vesters","startTime":406.5,"endTime":409.71,"body":"proactive instead of reactive."},{"speaker":"Johan Vesters","startTime":409.74,"endTime":413.82,"body":"That's, that's the main purpose"},{"speaker":"Johan Vesters","startTime":409.74,"endTime":413.82,"body":"of me recording, recording this"},{"speaker":"Johan Vesters","startTime":413.82,"endTime":416.4,"body":"episode, right? I want you to be"},{"speaker":"Johan Vesters","startTime":413.82,"endTime":416.4,"body":"in the moment to be successful,"},{"speaker":"Johan Vesters","startTime":416.4,"endTime":420.18,"body":"like we need to be aware of"},{"speaker":"Johan Vesters","startTime":416.4,"endTime":420.18,"body":"what's going on, how can we"},{"speaker":"Johan Vesters","startTime":420.18,"endTime":423.69,"body":"improve, right? So morning"},{"speaker":"Johan Vesters","startTime":420.18,"endTime":423.69,"body":"routines, is going to set the"},{"speaker":"Johan Vesters","startTime":423.69,"endTime":427.29,"body":"tone for the day, it could be a"},{"speaker":"Johan Vesters","startTime":423.69,"endTime":427.29,"body":"five minute thing as simple as,"},{"speaker":"Johan Vesters","startTime":427.29,"endTime":430.71,"body":"hey, I'm just going to have a"},{"speaker":"Johan Vesters","startTime":427.29,"endTime":430.71,"body":"glass of water and make my"},{"speaker":"Johan Vesters","startTime":430.71,"endTime":433.98,"body":"coffee and I'll just get"},{"speaker":"Johan Vesters","startTime":430.71,"endTime":433.98,"body":"started. What could be our long"},{"speaker":"Johan Vesters","startTime":433.98,"endTime":440.52,"body":"ritual gonna be the quick sip of"},{"speaker":"Johan Vesters","startTime":433.98,"endTime":440.52,"body":"water. So it could be our long"},{"speaker":"Johan Vesters","startTime":440.52,"endTime":443.31,"body":"ritual. And I've done that I've"},{"speaker":"Johan Vesters","startTime":440.52,"endTime":443.31,"body":"made that mistake. And I will"},{"speaker":"Johan Vesters","startTime":443.31,"endTime":445.95,"body":"call it a mistake, because I was"},{"speaker":"Johan Vesters","startTime":443.31,"endTime":445.95,"body":"spending a lot of my most"},{"speaker":"Johan Vesters","startTime":445.95,"endTime":449.43,"body":"important time right, my most"},{"speaker":"Johan Vesters","startTime":445.95,"endTime":449.43,"body":"productive time getting ready."},{"speaker":"Johan Vesters","startTime":449.64,"endTime":455.64,"body":"So you want to play with this?"},{"speaker":"Johan Vesters","startTime":449.64,"endTime":455.64,"body":"Right? Okay. Most of your"},{"speaker":"Johan Vesters","startTime":455.67,"endTime":458.82,"body":"preparing for the day itself"},{"speaker":"Johan Vesters","startTime":455.67,"endTime":458.82,"body":"kind of happens there, right? In"},{"speaker":"Johan Vesters","startTime":458.82,"endTime":462.54,"body":"the early morning, which by the"},{"speaker":"Johan Vesters","startTime":458.82,"endTime":462.54,"body":"way, I do also like to do an"},{"speaker":"Johan Vesters","startTime":462.54,"endTime":465.99,"body":"evening assembly set, you're"},{"speaker":"Johan Vesters","startTime":462.54,"endTime":465.99,"body":"setting yourself up for success"},{"speaker":"Johan Vesters","startTime":465.99,"endTime":468.54,"body":"tomorrow, the next couple of"},{"speaker":"Johan Vesters","startTime":465.99,"endTime":468.54,"body":"days, the rest of the week,"},{"speaker":"Johan Vesters","startTime":468.57,"endTime":471.36,"body":"breasted a month even, right,"},{"speaker":"Johan Vesters","startTime":468.57,"endTime":471.36,"body":"you want to know what's coming"},{"speaker":"Johan Vesters","startTime":471.36,"endTime":475.17,"body":"up. Instead of kind of like,"},{"speaker":"Johan Vesters","startTime":471.36,"endTime":475.17,"body":"just gotta go on about your day"},{"speaker":"Johan Vesters","startTime":475.17,"endTime":478.23,"body":"about your week, and it's all"},{"speaker":"Johan Vesters","startTime":475.17,"endTime":478.23,"body":"random, you know, evening"},{"speaker":"Johan Vesters","startTime":478.23,"endTime":481.35,"body":"routines, you're probably super"},{"speaker":"Johan Vesters","startTime":478.23,"endTime":481.35,"body":"busy, maybe you're even stressed"},{"speaker":"Johan Vesters","startTime":481.35,"endTime":483.84,"body":"or Yeah, you know, you have a"},{"speaker":"Johan Vesters","startTime":481.35,"endTime":483.84,"body":"lot of things to think about and"},{"speaker":"Johan Vesters","startTime":483.84,"endTime":487.05,"body":"one of things to do. And this"},{"speaker":"Johan Vesters","startTime":483.84,"endTime":487.05,"body":"evening routine is going to kind"},{"speaker":"Johan Vesters","startTime":487.05,"endTime":490.11,"body":"of help you slow down, it's"},{"speaker":"Johan Vesters","startTime":487.05,"endTime":490.11,"body":"going to help you prepare for"},{"speaker":"Johan Vesters","startTime":490.11,"endTime":493.23,"body":"sleep, that's a big one because"},{"speaker":"Johan Vesters","startTime":490.11,"endTime":493.23,"body":"a lot of people including my"},{"speaker":"Johan Vesters","startTime":493.23,"endTime":498.54,"body":"clients to tend to be maybe even"},{"speaker":"Johan Vesters","startTime":493.23,"endTime":498.54,"body":"like, they're, they're in bed on"},{"speaker":"Johan Vesters","startTime":498.54,"endTime":502.95,"body":"time, you know, but then they're"},{"speaker":"Johan Vesters","startTime":498.54,"endTime":502.95,"body":"lying their eyes wide open their"},{"speaker":"Johan Vesters","startTime":502.95,"endTime":505.92,"body":"heads spinning, you know,"},{"speaker":"Johan Vesters","startTime":502.95,"endTime":505.92,"body":"thinking about this, and that"},{"speaker":"Johan Vesters","startTime":505.92,"endTime":508.32,"body":"and this needs to happen. And I"},{"speaker":"Johan Vesters","startTime":505.92,"endTime":508.32,"body":"forgot about this, and this"},{"speaker":"Johan Vesters","startTime":508.32,"endTime":512.97,"body":"people were this person's very"},{"speaker":"Johan Vesters","startTime":508.32,"endTime":512.97,"body":"busy off at work, and then there"},{"speaker":"Johan Vesters","startTime":512.97,"endTime":517.44,"body":"was traffic and then someone you"},{"speaker":"Johan Vesters","startTime":512.97,"endTime":517.44,"body":"know, we are always kind of like"},{"speaker":"Johan Vesters","startTime":518.1,"endTime":521.94,"body":"going, of course you can sleep,"},{"speaker":"Johan Vesters","startTime":518.1,"endTime":521.94,"body":"right? And if that stress is"},{"speaker":"Johan Vesters","startTime":521.94,"endTime":524.34,"body":"high, right, we want to do"},{"speaker":"Johan Vesters","startTime":521.94,"endTime":524.34,"body":"something for that. So I want to"},{"speaker":"Johan Vesters","startTime":524.34,"endTime":527.88,"body":"help you wind down here. Now"},{"speaker":"Johan Vesters","startTime":524.34,"endTime":527.88,"body":"this is also where I think it's"},{"speaker":"Johan Vesters","startTime":527.88,"endTime":532.68,"body":"a great moment to reflect on a"},{"speaker":"Johan Vesters","startTime":527.88,"endTime":532.68,"body":"day. Look at Hey, okay, what"},{"speaker":"Johan Vesters","startTime":532.68,"endTime":536.01,"body":"what did I do today? Did I do"},{"speaker":"Johan Vesters","startTime":532.68,"endTime":536.01,"body":"the things I said I would read?"},{"speaker":"Johan Vesters","startTime":536.01,"endTime":539.61,"body":"Did I go to the gym that I track"},{"speaker":"Johan Vesters","startTime":536.01,"endTime":539.61,"body":"my food, etc? Right? Was that"},{"speaker":"Johan Vesters","startTime":539.61,"endTime":542.25,"body":"the best version of myself? Was"},{"speaker":"Johan Vesters","startTime":539.61,"endTime":542.25,"body":"it kind of being addicted to"},{"speaker":"Johan Vesters","startTime":542.25,"endTime":548.46,"body":"someone? And was there anything"},{"speaker":"Johan Vesters","startTime":542.25,"endTime":548.46,"body":"right that I could do better? I"},{"speaker":"Johan Vesters","startTime":548.46,"endTime":551.43,"body":"think it's uncomfortable to sit"},{"speaker":"Johan Vesters","startTime":548.46,"endTime":551.43,"body":"down with your your old thoughts"},{"speaker":"Johan Vesters","startTime":551.43,"endTime":556.74,"body":"and it's uncomfortable to create"},{"speaker":"Johan Vesters","startTime":551.43,"endTime":556.74,"body":"awareness around your"},{"speaker":"Johan Vesters","startTime":556.74,"endTime":559.68,"body":"weaknesses. It's also the number"},{"speaker":"Johan Vesters","startTime":556.74,"endTime":559.68,"body":"one thing that's going to help"},{"speaker":"Johan Vesters","startTime":559.68,"endTime":563.01,"body":"you improve and it was bringing"},{"speaker":"Johan Vesters","startTime":559.68,"endTime":563.01,"body":"speaking from experience here"},{"speaker":"Johan Vesters","startTime":563.01,"endTime":566.28,"body":"like the main reason I've been"},{"speaker":"Johan Vesters","startTime":563.01,"endTime":566.28,"body":"trying to play around with"},{"speaker":"Johan Vesters","startTime":566.31,"endTime":569.55,"body":"morning and evening routines is"},{"speaker":"Johan Vesters","startTime":566.31,"endTime":569.55,"body":"because I also have shit to work"},{"speaker":"Johan Vesters","startTime":569.55,"endTime":572.04,"body":"through. You know what I mean?"},{"speaker":"Johan Vesters","startTime":569.55,"endTime":572.04,"body":"And that's an ongoing thing."},{"speaker":"Johan Vesters","startTime":572.07,"endTime":575.76,"body":"We're never done guys, we're"},{"speaker":"Johan Vesters","startTime":572.07,"endTime":575.76,"body":"never done. So this is where you"},{"speaker":"Johan Vesters","startTime":575.76,"endTime":578.82,"body":"reflect but also kind of look"},{"speaker":"Johan Vesters","startTime":575.76,"endTime":578.82,"body":"into Hey, tomorrow what's coming"},{"speaker":"Johan Vesters","startTime":578.82,"endTime":581.37,"body":"up right? I like to do this from"},{"speaker":"Johan Vesters","startTime":578.82,"endTime":581.37,"body":"you know, on the business side"},{"speaker":"Johan Vesters","startTime":581.37,"endTime":585.09,"body":"of things. Okay, tomorrow okay,"},{"speaker":"Johan Vesters","startTime":581.37,"endTime":585.09,"body":"got to do my check ins I gotta"},{"speaker":"Johan Vesters","startTime":585.09,"endTime":587.28,"body":"read the newsletter. There's all"},{"speaker":"Johan Vesters","startTime":585.09,"endTime":587.28,"body":"these kinds of different things,"},{"speaker":"Johan Vesters","startTime":587.28,"endTime":591.18,"body":"moving parts. It's kind of nice"},{"speaker":"Johan Vesters","startTime":587.28,"endTime":591.18,"body":"to kind of set yourself up for"},{"speaker":"Johan Vesters","startTime":591.21,"endTime":594.39,"body":"success the next day already."},{"speaker":"Johan Vesters","startTime":591.21,"endTime":594.39,"body":"You just got to be more present."},{"speaker":"Johan Vesters","startTime":594.69,"endTime":598.5,"body":"And if anything, it can almost"},{"speaker":"Johan Vesters","startTime":594.69,"endTime":598.5,"body":"acts like a like a off switch"},{"speaker":"Johan Vesters","startTime":598.53,"endTime":599.16,"body":"for today."},{"speaker":"Johan Vesters","startTime":600.0,"endTime":604.2,"body":"Because now you know, okay, I'm"},{"speaker":"Johan Vesters","startTime":600.0,"endTime":604.2,"body":"done. Right? And if my work day,"},{"speaker":"Johan Vesters","startTime":604.62,"endTime":608.67,"body":"did my journaling, whatever I've"},{"speaker":"Johan Vesters","startTime":604.62,"endTime":608.67,"body":"reflected, right wrote down my"},{"speaker":"Johan Vesters","startTime":608.67,"endTime":613.11,"body":"to do list for tomorrow, I'm"},{"speaker":"Johan Vesters","startTime":608.67,"endTime":613.11,"body":"good now I can relax. Now it can"},{"speaker":"Johan Vesters","startTime":613.11,"endTime":617.1,"body":"be present with my family with"},{"speaker":"Johan Vesters","startTime":613.11,"endTime":617.1,"body":"my friends. I go to bed right?"},{"speaker":"Johan Vesters","startTime":618.6,"endTime":625.38,"body":"Now, let's talk about morning"},{"speaker":"Johan Vesters","startTime":618.6,"endTime":625.38,"body":"routines. I read this book from"},{"speaker":"Johan Vesters","startTime":627.21,"endTime":633.6,"body":"it's by Robin Sharma, the 5am"},{"speaker":"Johan Vesters","startTime":627.21,"endTime":633.6,"body":"Club loved the book. This is"},{"speaker":"Johan Vesters","startTime":633.6,"endTime":636.99,"body":"when I, you know, because I"},{"speaker":"Johan Vesters","startTime":633.6,"endTime":636.99,"body":"always told myself like, I'm not"},{"speaker":"Johan Vesters","startTime":636.99,"endTime":639.39,"body":"a morning person, you know, I"},{"speaker":"Johan Vesters","startTime":636.99,"endTime":639.39,"body":"always told myself that. And"},{"speaker":"Johan Vesters","startTime":639.39,"endTime":641.34,"body":"guess what, if you tell"},{"speaker":"Johan Vesters","startTime":639.39,"endTime":641.34,"body":"yourself, you're not a morning"},{"speaker":"Johan Vesters","startTime":641.34,"endTime":644.22,"body":"person, you will not be a"},{"speaker":"Johan Vesters","startTime":641.34,"endTime":644.22,"body":"morning person. But I read that"},{"speaker":"Johan Vesters","startTime":644.22,"endTime":651.36,"body":"book recommendation. And it"},{"speaker":"Johan Vesters","startTime":644.22,"endTime":651.36,"body":"really inspired me, I will say"},{"speaker":"Johan Vesters","startTime":651.36,"endTime":654.63,"body":"that I really enjoyed that book."},{"speaker":"Johan Vesters","startTime":651.36,"endTime":654.63,"body":"And it got me to get up a six"},{"speaker":"Johan Vesters","startTime":654.63,"endTime":659.22,"body":"pack down. And I think it's only"},{"speaker":"Johan Vesters","startTime":654.63,"endTime":659.22,"body":"since maybe half a year, year"},{"speaker":"Johan Vesters","startTime":659.22,"endTime":663.3,"body":"ago now that I started getting"},{"speaker":"Johan Vesters","startTime":659.22,"endTime":663.3,"body":"up at five in the morning. And"},{"speaker":"Johan Vesters","startTime":663.3,"endTime":666.54,"body":"also guys, there's nothing magic"},{"speaker":"Johan Vesters","startTime":663.3,"endTime":666.54,"body":"about five, some people that are"},{"speaker":"Johan Vesters","startTime":666.54,"endTime":670.83,"body":"no get up at four, you know, but"},{"speaker":"Johan Vesters","startTime":666.54,"endTime":670.83,"body":"what I can say is there is"},{"speaker":"Johan Vesters","startTime":670.83,"endTime":674.82,"body":"something very special to those"},{"speaker":"Johan Vesters","startTime":670.83,"endTime":674.82,"body":"first early couple of hours"},{"speaker":"Johan Vesters","startTime":674.82,"endTime":679.59,"body":"where the world is kind of still"},{"speaker":"Johan Vesters","startTime":674.82,"endTime":679.59,"body":"asleep, right. And I mean, I"},{"speaker":"Johan Vesters","startTime":679.59,"endTime":682.29,"body":"love it, especially if I go for"},{"speaker":"Johan Vesters","startTime":679.59,"endTime":682.29,"body":"morning walk around that time,"},{"speaker":"Johan Vesters","startTime":682.5,"endTime":686.46,"body":"and the city is asleep. And like"},{"speaker":"Johan Vesters","startTime":682.5,"endTime":686.46,"body":"it's just water like seagulls"},{"speaker":"Johan Vesters","startTime":686.46,"endTime":689.79,"body":"right now at this time of the"},{"speaker":"Johan Vesters","startTime":686.46,"endTime":689.79,"body":"year. And it is great. I love"},{"speaker":"Johan Vesters","startTime":689.79,"endTime":696.15,"body":"it. Honestly, what okay. I read"},{"speaker":"Johan Vesters","startTime":689.79,"endTime":696.15,"body":"that book, right. And without"},{"speaker":"Johan Vesters","startTime":696.15,"endTime":699.96,"body":"getting really into the book, I"},{"speaker":"Johan Vesters","startTime":696.15,"endTime":699.96,"body":"ended up spending, I want to say"},{"speaker":"Johan Vesters","startTime":699.96,"endTime":703.02,"body":"at least not like probably even"},{"speaker":"Johan Vesters","startTime":699.96,"endTime":703.02,"body":"more sometimes, because I would"},{"speaker":"Johan Vesters","startTime":703.02,"endTime":706.29,"body":"also go on a very long walk,"},{"speaker":"Johan Vesters","startTime":703.02,"endTime":706.29,"body":"which I do still think is an"},{"speaker":"Johan Vesters","startTime":706.29,"endTime":709.29,"body":"incredible thing to do for your"},{"speaker":"Johan Vesters","startTime":706.29,"endTime":709.29,"body":"health. And I am still very big"},{"speaker":"Johan Vesters","startTime":709.29,"endTime":713.61,"body":"or walks in to take multiple"},{"speaker":"Johan Vesters","startTime":709.29,"endTime":713.61,"body":"walks every single day. But I"},{"speaker":"Johan Vesters","startTime":713.61,"endTime":719.28,"body":"ended up spending an hour"},{"speaker":"Johan Vesters","startTime":713.61,"endTime":719.28,"body":"sometimes plus right of my most"},{"speaker":"Johan Vesters","startTime":719.49,"endTime":723.63,"body":"valuable time where you could"},{"speaker":"Johan Vesters","startTime":719.49,"endTime":723.63,"body":"actually get you can get a whole"},{"speaker":"Johan Vesters","startTime":723.63,"endTime":727.77,"body":"lot done right in the morning, I"},{"speaker":"Johan Vesters","startTime":723.63,"endTime":727.77,"body":"was spending an hour, just kind"},{"speaker":"Johan Vesters","startTime":727.77,"endTime":729.6,"body":"of like getting ready for the"},{"speaker":"Johan Vesters","startTime":727.77,"endTime":729.6,"body":"day, I was doing some"},{"speaker":"Johan Vesters","startTime":729.6,"endTime":732.84,"body":"meditation, some journaling, and"},{"speaker":"Johan Vesters","startTime":729.6,"endTime":732.84,"body":"then have my coffee, my morning"},{"speaker":"Johan Vesters","startTime":732.84,"endTime":737.1,"body":"walk and this and that right, a"},{"speaker":"Johan Vesters","startTime":732.84,"endTime":737.1,"body":"lot of shit. I was reading, et"},{"speaker":"Johan Vesters","startTime":737.1,"endTime":739.26,"body":"cetera. And those are all"},{"speaker":"Johan Vesters","startTime":737.1,"endTime":739.26,"body":"important things don't get me"},{"speaker":"Johan Vesters","startTime":739.26,"endTime":744.42,"body":"wrong. But again, it was a lot"},{"speaker":"Johan Vesters","startTime":739.26,"endTime":744.42,"body":"of time it was an hour. So"},{"speaker":"Johan Vesters","startTime":744.42,"endTime":748.92,"body":"that's that's one end of the"},{"speaker":"Johan Vesters","startTime":744.42,"endTime":748.92,"body":"extreme. Then, on the other end,"},{"speaker":"Johan Vesters","startTime":749.28,"endTime":753.63,"body":"there's someone like Alex or"},{"speaker":"Johan Vesters","startTime":749.28,"endTime":753.63,"body":"Rosie who is an amazing"},{"speaker":"Johan Vesters","startTime":753.63,"endTime":756.72,"body":"resource, by the way, really,"},{"speaker":"Johan Vesters","startTime":753.63,"endTime":756.72,"body":"like it's tough. But he"},{"speaker":"Johan Vesters","startTime":756.72,"endTime":760.32,"body":"basically says, hey, you know,"},{"speaker":"Johan Vesters","startTime":756.72,"endTime":760.32,"body":"make a cup of coffee and just"},{"speaker":"Johan Vesters","startTime":760.32,"endTime":763.08,"body":"get started with your day like,"},{"speaker":"Johan Vesters","startTime":760.32,"endTime":763.08,"body":"oh, fuck, Corona, get going."},{"speaker":"Johan Vesters","startTime":763.68,"endTime":767.16,"body":"Right? You want to minimize the"},{"speaker":"Johan Vesters","startTime":763.68,"endTime":767.16,"body":"time from waking up to getting"},{"speaker":"Johan Vesters","startTime":767.16,"endTime":771.36,"body":"started, you got to like, just"},{"speaker":"Johan Vesters","startTime":767.16,"endTime":771.36,"body":"go right. And I liked that too."},{"speaker":"Johan Vesters","startTime":771.39,"endTime":775.05,"body":"And I've tried that out as well."},{"speaker":"Johan Vesters","startTime":771.39,"endTime":775.05,"body":"And I've kind of played with"},{"speaker":"Johan Vesters","startTime":775.05,"endTime":778.02,"body":"both to be honest with you, like"},{"speaker":"Johan Vesters","startTime":775.05,"endTime":778.02,"body":"I've just kind of like gone from"},{"speaker":"Johan Vesters","startTime":778.05,"endTime":783.03,"body":"from the one hour long like"},{"speaker":"Johan Vesters","startTime":778.05,"endTime":783.03,"body":"ritual, almost two. Okay, let me"},{"speaker":"Johan Vesters","startTime":783.03,"endTime":787.29,"body":"now try this out. And guess"},{"speaker":"Johan Vesters","startTime":783.03,"endTime":787.29,"body":"what? Now, I kind of base my"},{"speaker":"Johan Vesters","startTime":787.29,"endTime":791.7,"body":"morning on what, what I feel"},{"speaker":"Johan Vesters","startTime":787.29,"endTime":791.7,"body":"like needs to get done. It's a"},{"speaker":"Johan Vesters","startTime":791.7,"endTime":794.85,"body":"little bit more intuitive. What"},{"speaker":"Johan Vesters","startTime":791.7,"endTime":794.85,"body":"I will say there are some"},{"speaker":"Johan Vesters","startTime":794.85,"endTime":798.36,"body":"staples that I will always do"},{"speaker":"Johan Vesters","startTime":794.85,"endTime":798.36,"body":"every single morning. That is"},{"speaker":"Johan Vesters","startTime":798.36,"endTime":802.47,"body":"journaling and meditating while"},{"speaker":"Johan Vesters","startTime":798.36,"endTime":802.47,"body":"I'm drinking my coffee and big"},{"speaker":"Johan Vesters","startTime":802.47,"endTime":806.82,"body":"fucking glass of water right"},{"speaker":"Johan Vesters","startTime":802.47,"endTime":806.82,"body":"away. But other than that, it"},{"speaker":"Johan Vesters","startTime":806.82,"endTime":810.87,"body":"really just depends. Right now"},{"speaker":"Johan Vesters","startTime":806.82,"endTime":810.87,"body":"I'd much rather, you know, get"},{"speaker":"Johan Vesters","startTime":810.87,"endTime":814.56,"body":"started ASAP. After covering,"},{"speaker":"Johan Vesters","startTime":810.87,"endTime":814.56,"body":"you know, the most important"},{"speaker":"Johan Vesters","startTime":814.56,"endTime":818.79,"body":"stuff than spending an hour, you"},{"speaker":"Johan Vesters","startTime":814.56,"endTime":818.79,"body":"know, getting ready. And I will"},{"speaker":"Johan Vesters","startTime":818.79,"endTime":822.6,"body":"say you do feel great, then you"},{"speaker":"Johan Vesters","startTime":818.79,"endTime":822.6,"body":"know, but still, I'd much rather"},{"speaker":"Johan Vesters","startTime":822.6,"endTime":828.57,"body":"to kind of like get going. So I"},{"speaker":"Johan Vesters","startTime":822.6,"endTime":828.57,"body":"think it's less about like, do"},{"speaker":"Johan Vesters","startTime":828.57,"endTime":832.02,"body":"everything and all the things"},{"speaker":"Johan Vesters","startTime":828.57,"endTime":832.02,"body":"and the infrared saunas and the"},{"speaker":"Johan Vesters","startTime":832.02,"endTime":836.01,"body":"ice bath and then go for a run"},{"speaker":"Johan Vesters","startTime":832.02,"endTime":836.01,"body":"and do this many push ups and go"},{"speaker":"Johan Vesters","startTime":836.01,"endTime":841.8,"body":"ground and do all this stuff,"},{"speaker":"Johan Vesters","startTime":836.01,"endTime":841.8,"body":"right? It's instead of doing all"},{"speaker":"Johan Vesters","startTime":841.8,"endTime":846.96,"body":"those things. First, just try to"},{"speaker":"Johan Vesters","startTime":841.8,"endTime":846.96,"body":"find what's good for you like"},{"speaker":"Johan Vesters","startTime":846.96,"endTime":849.99,"body":"what works for you. That could"},{"speaker":"Johan Vesters","startTime":846.96,"endTime":849.99,"body":"be one thing could be five,"},{"speaker":"Johan Vesters","startTime":849.99,"endTime":855.36,"body":"whatever. Think of what's"},{"speaker":"Johan Vesters","startTime":849.99,"endTime":855.36,"body":"sustainable for me. Things to"},{"speaker":"Johan Vesters","startTime":855.36,"endTime":859.14,"body":"consider again, right? Never"},{"speaker":"Johan Vesters","startTime":855.36,"endTime":859.14,"body":"sacrifice sleep for just more"},{"speaker":"Johan Vesters","startTime":859.17,"endTime":865.47,"body":"stuff. If you are not sleeping,"},{"speaker":"Johan Vesters","startTime":859.17,"endTime":865.47,"body":"let's call a 678 plus, right"},{"speaker":"Johan Vesters","startTime":865.5,"endTime":868.8,"body":"hours per night. That's maybe"},{"speaker":"Johan Vesters","startTime":865.5,"endTime":868.8,"body":"the number one thing to do. So"},{"speaker":"Johan Vesters","startTime":868.8,"endTime":874.44,"body":"maybe, right? We don't want to"},{"speaker":"Johan Vesters","startTime":868.8,"endTime":874.44,"body":"add the morning run or etc."},{"speaker":"Johan Vesters","startTime":874.86,"endTime":878.4,"body":"Right? Just stay in bed a little"},{"speaker":"Johan Vesters","startTime":874.86,"endTime":878.4,"body":"longer. I'd much rather see do"},{"speaker":"Johan Vesters","startTime":878.4,"endTime":882.21,"body":"that. Again, it's a personal"},{"speaker":"Johan Vesters","startTime":878.4,"endTime":882.21,"body":"decision, though. But I wouldn't"},{"speaker":"Johan Vesters","startTime":882.21,"endTime":885.0,"body":"sacrifice my sleep for that."},{"speaker":"Johan Vesters","startTime":882.21,"endTime":885.0,"body":"That's gonna be the number one"},{"speaker":"Johan Vesters","startTime":885.0,"endTime":888.03,"body":"thing that's gonna help you be"},{"speaker":"Johan Vesters","startTime":885.0,"endTime":888.03,"body":"productive, feel good, get shit"},{"speaker":"Johan Vesters","startTime":888.03,"endTime":892.05,"body":"done. But start your day with a"},{"speaker":"Johan Vesters","startTime":888.03,"endTime":892.05,"body":"mindset of hey, like, what can I"},{"speaker":"Johan Vesters","startTime":892.05,"endTime":897.51,"body":"do to just become like 1% better"},{"speaker":"Johan Vesters","startTime":892.05,"endTime":897.51,"body":"today. And that's one thing I"},{"speaker":"Johan Vesters","startTime":897.51,"endTime":900.0,"body":"want you to think about though."},{"speaker":"Johan Vesters","startTime":897.51,"endTime":900.0,"body":"Whatever you do in the morning"},{"speaker":"Johan Vesters","startTime":900.0,"endTime":903.21,"body":"thing, even if that's a five"},{"speaker":"Johan Vesters","startTime":900.0,"endTime":903.21,"body":"minute moment what you just"},{"speaker":"Johan Vesters","startTime":903.57,"endTime":907.05,"body":"enjoy your own little personal"},{"speaker":"Johan Vesters","startTime":903.57,"endTime":907.05,"body":"space where you don't do shit"},{"speaker":"Johan Vesters","startTime":907.29,"endTime":912.0,"body":"for anyone else, but yourself,"},{"speaker":"Johan Vesters","startTime":907.29,"endTime":912.0,"body":"right? Even if it's just that,"},{"speaker":"Johan Vesters","startTime":912.27,"endTime":915.72,"body":"try to set yourself up for"},{"speaker":"Johan Vesters","startTime":912.27,"endTime":915.72,"body":"success, be aware of what needs"},{"speaker":"Johan Vesters","startTime":915.72,"endTime":918.75,"body":"to happen, and how you can be"},{"speaker":"Johan Vesters","startTime":915.72,"endTime":918.75,"body":"the best version of yourself."},{"speaker":"Johan Vesters","startTime":920.34,"endTime":923.67,"body":"Not everyone's a morning person,"},{"speaker":"Johan Vesters","startTime":920.34,"endTime":923.67,"body":"right? But you can become a"},{"speaker":"Johan Vesters","startTime":923.67,"endTime":927.06,"body":"morning person if you want it."},{"speaker":"Johan Vesters","startTime":923.67,"endTime":927.06,"body":"And again, it can be a really"},{"speaker":"Johan Vesters","startTime":927.06,"endTime":930.12,"body":"nice mode to have some quiet"},{"speaker":"Johan Vesters","startTime":927.06,"endTime":930.12,"body":"time. some alone time. I know a"},{"speaker":"Johan Vesters","startTime":930.12,"endTime":933.21,"body":"lot of people, you know,"},{"speaker":"Johan Vesters","startTime":930.12,"endTime":933.21,"body":"especially if you have kids, or"},{"speaker":"Johan Vesters","startTime":933.21,"endTime":936.18,"body":"you know, et cetera, you got a"},{"speaker":"Johan Vesters","startTime":933.21,"endTime":936.18,"body":"busy job, whatever, you got to"},{"speaker":"Johan Vesters","startTime":936.18,"endTime":939.93,"body":"get going. A lot of people don't"},{"speaker":"Johan Vesters","startTime":936.18,"endTime":939.93,"body":"get that valuable alone time."},{"speaker":"Johan Vesters","startTime":939.96,"endTime":945.3,"body":"And we all need that. thing as"},{"speaker":"Johan Vesters","startTime":939.96,"endTime":945.3,"body":"these days, when we do get some"},{"speaker":"Johan Vesters","startTime":945.3,"endTime":948.96,"body":"alone time, we spend that time"},{"speaker":"Johan Vesters","startTime":945.3,"endTime":948.96,"body":"you know, on YouTube on Tik Tok,"},{"speaker":"Johan Vesters","startTime":948.96,"endTime":951.51,"body":"et cetera, like scrolling,"},{"speaker":"Johan Vesters","startTime":948.96,"endTime":951.51,"body":"getting the dopamine hit, right."},{"speaker":"Johan Vesters","startTime":953.55,"endTime":957.06,"body":"So possible practices for your"},{"speaker":"Johan Vesters","startTime":953.55,"endTime":957.06,"body":"mornings, you could just simply"},{"speaker":"Johan Vesters","startTime":957.06,"endTime":960.15,"body":"set the goals for the day, quick"},{"speaker":"Johan Vesters","startTime":957.06,"endTime":960.15,"body":"to do list, you know, one of the"},{"speaker":"Johan Vesters","startTime":960.15,"endTime":964.53,"body":"three most important things I've"},{"speaker":"Johan Vesters","startTime":960.15,"endTime":964.53,"body":"seen people do five, right. I"},{"speaker":"Johan Vesters","startTime":964.53,"endTime":967.35,"body":"like to do kind of like my"},{"speaker":"Johan Vesters","startTime":964.53,"endTime":967.35,"body":"number one task that has to get"},{"speaker":"Johan Vesters","startTime":967.35,"endTime":970.71,"body":"done. And then I got three also"},{"speaker":"Johan Vesters","startTime":967.35,"endTime":970.71,"body":"important ones. And then of"},{"speaker":"Johan Vesters","startTime":970.71,"endTime":973.77,"body":"course, it's way more, but as"},{"speaker":"Johan Vesters","startTime":970.71,"endTime":973.77,"body":"long as those couple are kind of"},{"speaker":"Johan Vesters","startTime":973.77,"endTime":978.15,"body":"like taken care of I win the"},{"speaker":"Johan Vesters","startTime":973.77,"endTime":978.15,"body":"day. Right? I'm a big fan of"},{"speaker":"Johan Vesters","startTime":978.15,"endTime":981.9,"body":"gratitude, journaling. Just"},{"speaker":"Johan Vesters","startTime":978.15,"endTime":981.9,"body":"journaling in general, I think"},{"speaker":"Johan Vesters","startTime":981.9,"endTime":986.88,"body":"it's huge. It's it's going to"},{"speaker":"Johan Vesters","startTime":981.9,"endTime":986.88,"body":"help us become more more"},{"speaker":"Johan Vesters","startTime":986.88,"endTime":991.56,"body":"grateful and be more aware of"},{"speaker":"Johan Vesters","startTime":986.88,"endTime":991.56,"body":"our own thoughts and stuff,"},{"speaker":"Johan Vesters","startTime":991.56,"endTime":996.69,"body":"right. So let's go on and look"},{"speaker":"Johan Vesters","startTime":991.56,"endTime":996.69,"body":"into meditation is huge, right?"},{"speaker":"Johan Vesters","startTime":997.08,"endTime":1000.08,"body":"Get hydrated in the morning, get"},{"speaker":"Johan Vesters","startTime":997.08,"endTime":1000.08,"body":"a good, nice little breakfast"},{"speaker":"Johan Vesters","startTime":1000.08,"endTime":1005.81,"body":"going. I think, even though I"},{"speaker":"Johan Vesters","startTime":1000.08,"endTime":1005.81,"body":"think Colin breakfasts are the"},{"speaker":"Johan Vesters","startTime":1005.81,"endTime":1010.31,"body":"most important meal of the day,"},{"speaker":"Johan Vesters","startTime":1005.81,"endTime":1010.31,"body":"maybe maybe, maybe not depends."},{"speaker":"Johan Vesters","startTime":1010.61,"endTime":1013.34,"body":"But I do still think it's"},{"speaker":"Johan Vesters","startTime":1010.61,"endTime":1013.34,"body":"probably a good idea to get some"},{"speaker":"Johan Vesters","startTime":1013.37,"endTime":1016.61,"body":"in your system. Before you get"},{"speaker":"Johan Vesters","startTime":1013.37,"endTime":1016.61,"body":"started with your busy day could"},{"speaker":"Johan Vesters","startTime":1016.61,"endTime":1018.71,"body":"be shake, it could be something"},{"speaker":"Johan Vesters","startTime":1016.61,"endTime":1018.71,"body":"you know, something light,"},{"speaker":"Johan Vesters","startTime":1018.71,"endTime":1022.16,"body":"whatever you want to do. But I"},{"speaker":"Johan Vesters","startTime":1018.71,"endTime":1022.16,"body":"do like to see my clients get"},{"speaker":"Johan Vesters","startTime":1022.16,"endTime":1024.92,"body":"something in the morning"},{"speaker":"Johan Vesters","startTime":1022.16,"endTime":1024.92,"body":"movement, right, you could go"},{"speaker":"Johan Vesters","startTime":1024.92,"endTime":1028.46,"body":"for a quick walk, you could go"},{"speaker":"Johan Vesters","startTime":1024.92,"endTime":1028.46,"body":"for a run or workout. But that's"},{"speaker":"Johan Vesters","startTime":1028.46,"endTime":1031.73,"body":"also going to be personal,"},{"speaker":"Johan Vesters","startTime":1028.46,"endTime":1031.73,"body":"morning walks are huge, they are"},{"speaker":"Johan Vesters","startTime":1031.73,"endTime":1034.04,"body":"going to help you manage stress."},{"speaker":"Johan Vesters","startTime":1031.73,"endTime":1034.04,"body":"And you are going to support"},{"speaker":"Johan Vesters","startTime":1034.04,"endTime":1037.04,"body":"your circadian rhythm by simply"},{"speaker":"Johan Vesters","startTime":1034.04,"endTime":1037.04,"body":"getting some sunlight in the"},{"speaker":"Johan Vesters","startTime":1037.04,"endTime":1039.74,"body":"morning. So if you can write,"},{"speaker":"Johan Vesters","startTime":1037.04,"endTime":1039.74,"body":"there's going to be a big one."},{"speaker":"Johan Vesters","startTime":1041.48,"endTime":1045.83,"body":"Oh, this is actually huge one."},{"speaker":"Johan Vesters","startTime":1041.48,"endTime":1045.83,"body":"Number one tip I can give you"},{"speaker":"Johan Vesters","startTime":1045.83,"endTime":1048.95,"body":"and this goes for evening"},{"speaker":"Johan Vesters","startTime":1045.83,"endTime":1048.95,"body":"routines to try not to use your"},{"speaker":"Johan Vesters","startTime":1048.95,"endTime":1051.77,"body":"phone for at least kind of like"},{"speaker":"Johan Vesters","startTime":1048.95,"endTime":1051.77,"body":"the 30 minutes right after you"},{"speaker":"Johan Vesters","startTime":1051.77,"endTime":1054.8,"body":"wake up and 30 minutes before"},{"speaker":"Johan Vesters","startTime":1051.77,"endTime":1054.8,"body":"you sleep, preferably longer."},{"speaker":"Johan Vesters","startTime":1054.8,"endTime":1058.1,"body":"But if you can do that, if you"},{"speaker":"Johan Vesters","startTime":1054.8,"endTime":1058.1,"body":"can delay that phone use, right?"},{"speaker":"Johan Vesters","startTime":1059.33,"endTime":1064.04,"body":"Because I've seen so many"},{"speaker":"Johan Vesters","startTime":1059.33,"endTime":1064.04,"body":"people, right? Wake up and I'm"},{"speaker":"Johan Vesters","startTime":1064.04,"endTime":1066.89,"body":"guilty of this too, you know,"},{"speaker":"Johan Vesters","startTime":1064.04,"endTime":1066.89,"body":"wake up and you start scrolling"},{"speaker":"Johan Vesters","startTime":1066.89,"endTime":1069.41,"body":"right away, that's the first"},{"speaker":"Johan Vesters","startTime":1066.89,"endTime":1069.41,"body":"thing you do, like a drug"},{"speaker":"Johan Vesters","startTime":1069.41,"endTime":1073.37,"body":"addict, you know, it's a serious"},{"speaker":"Johan Vesters","startTime":1069.41,"endTime":1073.37,"body":"issue, I think. And it's gonna"},{"speaker":"Johan Vesters","startTime":1073.37,"endTime":1076.52,"body":"take a lot of your mental energy"},{"speaker":"Johan Vesters","startTime":1073.37,"endTime":1076.52,"body":"away from you right off the bat."},{"speaker":"Johan Vesters","startTime":1077.03,"endTime":1081.35,"body":"Instead of allowing yourself to"},{"speaker":"Johan Vesters","startTime":1077.03,"endTime":1081.35,"body":"have even five or 10 minutes"},{"speaker":"Johan Vesters","startTime":1082.1,"endTime":1085.64,"body":"just to fill your own cup"},{"speaker":"Johan Vesters","startTime":1082.1,"endTime":1085.64,"body":"instead of that you already"},{"speaker":"Johan Vesters","startTime":1086.45,"endTime":1089.3,"body":"allow yourself to kind of get"},{"speaker":"Johan Vesters","startTime":1086.45,"endTime":1089.3,"body":"distracted by the social media"},{"speaker":"Johan Vesters","startTime":1089.3,"endTime":1093.8,"body":"shit, right. You can also just"},{"speaker":"Johan Vesters","startTime":1089.3,"endTime":1093.8,"body":"simply have your coffee kind of"},{"speaker":"Johan Vesters","startTime":1093.83,"endTime":1096.23,"body":"you know, have some breakfast,"},{"speaker":"Johan Vesters","startTime":1093.83,"endTime":1096.23,"body":"just be president morning kind"},{"speaker":"Johan Vesters","startTime":1096.23,"endTime":1099.65,"body":"of slow down, etc. And it's also"},{"speaker":"Johan Vesters","startTime":1096.23,"endTime":1099.65,"body":"a good moment to take morning"},{"speaker":"Johan Vesters","startTime":1099.65,"endTime":1103.28,"body":"supplements now, getting into"},{"speaker":"Johan Vesters","startTime":1099.65,"endTime":1103.28,"body":"the evening routines, evening"},{"speaker":"Johan Vesters","startTime":1103.28,"endTime":1107.93,"body":"routines. Again, right? What's"},{"speaker":"Johan Vesters","startTime":1103.28,"endTime":1107.93,"body":"gonna be best for you just"},{"speaker":"Johan Vesters","startTime":1107.93,"endTime":1111.71,"body":"really just depends. But I don't"},{"speaker":"Johan Vesters","startTime":1107.93,"endTime":1111.71,"body":"want you to do like a million"},{"speaker":"Johan Vesters","startTime":1111.71,"endTime":1114.68,"body":"different things if you don't"},{"speaker":"Johan Vesters","startTime":1111.71,"endTime":1114.68,"body":"have that much time anyway, at"},{"speaker":"Johan Vesters","startTime":1114.68,"endTime":1118.61,"body":"the end of the day, pun"},{"speaker":"Johan Vesters","startTime":1114.68,"endTime":1118.61,"body":"intended. It's about finding"},{"speaker":"Johan Vesters","startTime":1119.12,"endTime":1121.37,"body":"what you can kind of stick to"},{"speaker":"Johan Vesters","startTime":1119.12,"endTime":1121.37,"body":"and what's actually going to"},{"speaker":"Johan Vesters","startTime":1121.37,"endTime":1125.33,"body":"help you. Hey, maybe instead of"},{"speaker":"Johan Vesters","startTime":1121.37,"endTime":1125.33,"body":"scrolling, right, you pick up a"},{"speaker":"Johan Vesters","startTime":1125.33,"endTime":1130.91,"body":"book. If there's one thing that"},{"speaker":"Johan Vesters","startTime":1125.33,"endTime":1130.91,"body":"I've been benefiting from"},{"speaker":"Johan Vesters","startTime":1131.6,"endTime":1135.83,"body":"massively the last couple of"},{"speaker":"Johan Vesters","startTime":1131.6,"endTime":1135.83,"body":"years, kids reading more, and"},{"speaker":"Johan Vesters","startTime":1135.86,"endTime":1139.49,"body":"the what you read or of course,"},{"speaker":"Johan Vesters","startTime":1135.86,"endTime":1139.49,"body":"depends, but for me, I truly"},{"speaker":"Johan Vesters","startTime":1139.49,"endTime":1142.31,"body":"believe for me and like as a"},{"speaker":"Johan Vesters","startTime":1139.49,"endTime":1142.31,"body":"person, I think"},{"speaker":"Johan Vesters","startTime":1171.31,"endTime":1174.94,"body":"the most of the biggest changes"},{"speaker":"Johan Vesters","startTime":1171.31,"endTime":1174.94,"body":"I've made and that I am going"},{"speaker":"Johan Vesters","startTime":1174.94,"endTime":1179.6200000000001,"body":"through comes from reading and"},{"speaker":"Johan Vesters","startTime":1174.94,"endTime":1179.6200000000001,"body":"I'm I'm a huge fan of reading"},{"speaker":"Johan Vesters","startTime":1179.6200000000001,"endTime":1182.17,"body":"right now I just ordered like"},{"speaker":"Johan Vesters","startTime":1179.6200000000001,"endTime":1182.17,"body":"six other books like like that"},{"speaker":"Johan Vesters","startTime":1182.17,"endTime":1185.47,"body":"came out last week, like, I'm a"},{"speaker":"Johan Vesters","startTime":1182.17,"endTime":1185.47,"body":"big fan of it, I'm making time"},{"speaker":"Johan Vesters","startTime":1185.47,"endTime":1188.29,"body":"for that now and make a point of"},{"speaker":"Johan Vesters","startTime":1185.47,"endTime":1188.29,"body":"reading something every single"},{"speaker":"Johan Vesters","startTime":1188.29,"endTime":1190.81,"body":"day, every morning, every"},{"speaker":"Johan Vesters","startTime":1188.29,"endTime":1190.81,"body":"evening. There are different"},{"speaker":"Johan Vesters","startTime":1190.81,"endTime":1192.46,"body":"books though in the morning."},{"speaker":"Johan Vesters","startTime":1190.81,"endTime":1192.46,"body":"It's kind of like more self"},{"speaker":"Johan Vesters","startTime":1192.46,"endTime":1196.15,"body":"development, you know, work"},{"speaker":"Johan Vesters","startTime":1192.46,"endTime":1196.15,"body":"related stuff. And in the"},{"speaker":"Johan Vesters","startTime":1196.18,"endTime":1199.0900000000001,"body":"evening, hey, I'm trying to like"},{"speaker":"Johan Vesters","startTime":1196.18,"endTime":1199.0900000000001,"body":"not think about work. Now"},{"speaker":"Johan Vesters","startTime":1199.0900000000001,"endTime":1202.48,"body":"actually read some, you know,"},{"speaker":"Johan Vesters","startTime":1199.0900000000001,"endTime":1202.48,"body":"different stuff. Basically,"},{"speaker":"Johan Vesters","startTime":1202.48,"endTime":1205.45,"body":"that's not personal development"},{"speaker":"Johan Vesters","startTime":1202.48,"endTime":1205.45,"body":"or anything coaching or"},{"speaker":"Johan Vesters","startTime":1205.45,"endTime":1207.73,"body":"nutrition related. It's, you"},{"speaker":"Johan Vesters","startTime":1205.45,"endTime":1207.73,"body":"know, currently I'm reading The"},{"speaker":"Johan Vesters","startTime":1207.73,"endTime":1212.1100000000001,"body":"Witcher about the whole series."},{"speaker":"Johan Vesters","startTime":1207.73,"endTime":1212.1100000000001,"body":"And it's just kind of nice to"},{"speaker":"Johan Vesters","startTime":1212.1100000000001,"endTime":1216.76,"body":"read something that's written to"},{"speaker":"Johan Vesters","startTime":1212.1100000000001,"endTime":1216.76,"body":"be kind of like a good story,"},{"speaker":"Johan Vesters","startTime":1216.88,"endTime":1221.47,"body":"right? That is also stimulating"},{"speaker":"Johan Vesters","startTime":1216.88,"endTime":1221.47,"body":"the creative part of the brain."},{"speaker":"Johan Vesters","startTime":1222.67,"endTime":1226.45,"body":"And like I said, that is for"},{"speaker":"Johan Vesters","startTime":1222.67,"endTime":1226.45,"body":"change like not mindset or"},{"speaker":"Johan Vesters","startTime":1226.45,"endTime":1231.1000000000001,"body":"training. or nutrition related,"},{"speaker":"Johan Vesters","startTime":1226.45,"endTime":1231.1000000000001,"body":"you know. So if you are into"},{"speaker":"Johan Vesters","startTime":1231.1000000000001,"endTime":1234.25,"body":"kind of like fantasy books, like"},{"speaker":"Johan Vesters","startTime":1231.1000000000001,"endTime":1234.25,"body":"it's, it's maybe a good thing"},{"speaker":"Johan Vesters","startTime":1234.25,"endTime":1236.74,"body":"and it's cool to like, if you"},{"speaker":"Johan Vesters","startTime":1234.25,"endTime":1236.74,"body":"want to get into writing, for"},{"speaker":"Johan Vesters","startTime":1236.74,"endTime":1241.54,"body":"example, it could be beneficial"},{"speaker":"Johan Vesters","startTime":1236.74,"endTime":1241.54,"body":"to actually get, you know, read"},{"speaker":"Johan Vesters","startTime":1241.54,"endTime":1246.3700000000001,"body":"some good stuff there. But okay,"},{"speaker":"Johan Vesters","startTime":1241.54,"endTime":1246.3700000000001,"body":"so, in terms of the evening,"},{"speaker":"Johan Vesters","startTime":1246.4,"endTime":1250.54,"body":"write, the biggest one I've seen"},{"speaker":"Johan Vesters","startTime":1246.4,"endTime":1250.54,"body":"do wonders is just removing that"},{"speaker":"Johan Vesters","startTime":1250.54,"endTime":1256.18,"body":"phone 30, preferably 60 minutes"},{"speaker":"Johan Vesters","startTime":1250.54,"endTime":1256.18,"body":"before bedtime, it's not the"},{"speaker":"Johan Vesters","startTime":1256.18,"endTime":1259.39,"body":"most exciting thing, I know that"},{"speaker":"Johan Vesters","startTime":1256.18,"endTime":1259.39,"body":"it's not the thing that's going"},{"speaker":"Johan Vesters","startTime":1259.39,"endTime":1263.89,"body":"to be, you know, the first thing"},{"speaker":"Johan Vesters","startTime":1259.39,"endTime":1263.89,"body":"you think of that you want to do"},{"speaker":"Johan Vesters","startTime":1263.89,"endTime":1268.15,"body":"to start her evening routine,"},{"speaker":"Johan Vesters","startTime":1263.89,"endTime":1268.15,"body":"but it's a huge one. Right? Then"},{"speaker":"Johan Vesters","startTime":1268.15,"endTime":1270.97,"body":"again, self reflection, you want"},{"speaker":"Johan Vesters","startTime":1268.15,"endTime":1270.97,"body":"to sit down, you want to get"},{"speaker":"Johan Vesters","startTime":1270.97,"endTime":1275.1100000000001,"body":"uncomfortable, a little bit,"},{"speaker":"Johan Vesters","startTime":1270.97,"endTime":1275.1100000000001,"body":"like, dive into or, you know,"},{"speaker":"Johan Vesters","startTime":1275.1100000000001,"endTime":1280.21,"body":"dig a little deeper, like into"},{"speaker":"Johan Vesters","startTime":1275.1100000000001,"endTime":1280.21,"body":"your personal struggles and your"},{"speaker":"Johan Vesters","startTime":1280.42,"endTime":1283.99,"body":"roadblocks that have been coming"},{"speaker":"Johan Vesters","startTime":1280.42,"endTime":1283.99,"body":"up and the stuff that didn't go"},{"speaker":"Johan Vesters","startTime":1283.99,"endTime":1286.66,"body":"that great today, because here's"},{"speaker":"Johan Vesters","startTime":1283.99,"endTime":1286.66,"body":"the thing tomorrow, you have an"},{"speaker":"Johan Vesters","startTime":1286.66,"endTime":1290.65,"body":"options, you know, and if"},{"speaker":"Johan Vesters","startTime":1286.66,"endTime":1290.65,"body":"anything, and I mentioned this"},{"speaker":"Johan Vesters","startTime":1290.65,"endTime":1293.71,"body":"to like over and over again, in"},{"speaker":"Johan Vesters","startTime":1290.65,"endTime":1293.71,"body":"our group coaching program with"},{"speaker":"Johan Vesters","startTime":1293.71,"endTime":1296.6200000000001,"body":"our, our one on one clients in"},{"speaker":"Johan Vesters","startTime":1293.71,"endTime":1296.6200000000001,"body":"our free group, hey, you got to"},{"speaker":"Johan Vesters","startTime":1296.6200000000001,"endTime":1301.57,"body":"show up every fucking day. Like"},{"speaker":"Johan Vesters","startTime":1296.6200000000001,"endTime":1301.57,"body":"the only way you can fill in"},{"speaker":"Johan Vesters","startTime":1301.57,"endTime":1304.8700000000001,"body":"this whole health and fitness"},{"speaker":"Johan Vesters","startTime":1301.57,"endTime":1304.8700000000001,"body":"thing is by just stopping"},{"speaker":"Johan Vesters","startTime":1304.8700000000001,"endTime":1307.9,"body":"altogether. So many people do"},{"speaker":"Johan Vesters","startTime":1304.8700000000001,"endTime":1307.9,"body":"that. Because it's the new"},{"speaker":"Johan Vesters","startTime":1307.9,"endTime":1310.63,"body":"year's resolution and one day"},{"speaker":"Johan Vesters","startTime":1307.9,"endTime":1310.63,"body":"doesn't go as planned. And it's"},{"speaker":"Johan Vesters","startTime":1310.63,"endTime":1314.53,"body":"like, oh, fuck it, you know, you"},{"speaker":"Johan Vesters","startTime":1310.63,"endTime":1314.53,"body":"got one flat tire and you get"},{"speaker":"Johan Vesters","startTime":1314.53,"endTime":1318.19,"body":"out of the car. And you yell at"},{"speaker":"Johan Vesters","startTime":1314.53,"endTime":1318.19,"body":"the car and you step on three"},{"speaker":"Johan Vesters","startTime":1318.19,"endTime":1323.56,"body":"other tires and you kick the"},{"speaker":"Johan Vesters","startTime":1318.19,"endTime":1323.56,"body":"car. Instead of accepting it."},{"speaker":"Johan Vesters","startTime":1323.5900000000001,"endTime":1326.6200000000001,"body":"Oh, fuck, okay, we got to we got"},{"speaker":"Johan Vesters","startTime":1323.5900000000001,"endTime":1326.6200000000001,"body":"a flat tire. Okay, let me know,"},{"speaker":"Johan Vesters","startTime":1326.6200000000001,"endTime":1329.8,"body":"be resourceful. And we figure"},{"speaker":"Johan Vesters","startTime":1326.6200000000001,"endTime":1329.8,"body":"the shit out, right? Let me see,"},{"speaker":"Johan Vesters","startTime":1329.8,"endTime":1332.92,"body":"do we have a spare? Do we have a"},{"speaker":"Johan Vesters","startTime":1329.8,"endTime":1332.92,"body":"spare tire? Can I fix this"},{"speaker":"Johan Vesters","startTime":1332.92,"endTime":1336.94,"body":"myself? Do I need to ask for"},{"speaker":"Johan Vesters","startTime":1332.92,"endTime":1336.94,"body":"help? Etc. Let's make this shit"},{"speaker":"Johan Vesters","startTime":1336.97,"endTime":1342.25,"body":"work so that we can then move"},{"speaker":"Johan Vesters","startTime":1336.97,"endTime":1342.25,"body":"on. Right? I think that's"},{"speaker":"Johan Vesters","startTime":1342.25,"endTime":1347.17,"body":"probably the best idea. Best way"},{"speaker":"Johan Vesters","startTime":1342.25,"endTime":1347.17,"body":"to go about it right? Because"},{"speaker":"Johan Vesters","startTime":1347.17,"endTime":1350.29,"body":"only then can you move forward,"},{"speaker":"Johan Vesters","startTime":1347.17,"endTime":1350.29,"body":"instead of making things worse,"},{"speaker":"Johan Vesters","startTime":1351.13,"endTime":1354.16,"body":"and ignoring it altogether. We"},{"speaker":"Johan Vesters","startTime":1351.13,"endTime":1354.16,"body":"need to do the uncomfortable"},{"speaker":"Johan Vesters","startTime":1354.16,"endTime":1359.74,"body":"thing of reflecting on our own"},{"speaker":"Johan Vesters","startTime":1354.16,"endTime":1359.74,"body":"shit, you know. And I know that"},{"speaker":"Johan Vesters","startTime":1359.74,"endTime":1363.58,"body":"it's easier said than done. It's"},{"speaker":"Johan Vesters","startTime":1359.74,"endTime":1363.58,"body":"not an easy thing. But we do"},{"speaker":"Johan Vesters","startTime":1363.58,"endTime":1367.0900000000001,"body":"need to take that first step and"},{"speaker":"Johan Vesters","startTime":1363.58,"endTime":1367.0900000000001,"body":"be proactive here. It's going to"},{"speaker":"Johan Vesters","startTime":1367.0900000000001,"endTime":1371.29,"body":"be essential for your like long"},{"speaker":"Johan Vesters","startTime":1367.0900000000001,"endTime":1371.29,"body":"term success, you know. And we"},{"speaker":"Johan Vesters","startTime":1371.29,"endTime":1374.6200000000001,"body":"already do like our weekly check"},{"speaker":"Johan Vesters","startTime":1371.29,"endTime":1374.6200000000001,"body":"in with our clients. And you can"},{"speaker":"Johan Vesters","startTime":1374.6200000000001,"endTime":1376.99,"body":"do this for yourself. If you"},{"speaker":"Johan Vesters","startTime":1374.6200000000001,"endTime":1376.99,"body":"don't work with a coach, right?"},{"speaker":"Johan Vesters","startTime":1377.02,"endTime":1379.78,"body":"Do your weekly check in with"},{"speaker":"Johan Vesters","startTime":1377.02,"endTime":1379.78,"body":"yourself. Look at what's going"},{"speaker":"Johan Vesters","startTime":1379.78,"endTime":1382.9,"body":"on? Well, what needs more work?"},{"speaker":"Johan Vesters","startTime":1379.78,"endTime":1382.9,"body":"What are my biggest wins? How"},{"speaker":"Johan Vesters","startTime":1382.9,"endTime":1386.08,"body":"will I get a little bit better"},{"speaker":"Johan Vesters","startTime":1382.9,"endTime":1386.08,"body":"next week? And how will I do"},{"speaker":"Johan Vesters","startTime":1386.08,"endTime":1389.89,"body":"that? Right? Like how that's a"},{"speaker":"Johan Vesters","startTime":1386.08,"endTime":1389.89,"body":"very important one. But I'd like"},{"speaker":"Johan Vesters","startTime":1389.89,"endTime":1393.73,"body":"you to take that into almost"},{"speaker":"Johan Vesters","startTime":1389.89,"endTime":1393.73,"body":"like a daily thing where maybe"},{"speaker":"Johan Vesters","startTime":1393.73,"endTime":1396.19,"body":"every day you kind of set"},{"speaker":"Johan Vesters","startTime":1393.73,"endTime":1396.19,"body":"yourself up for success says in"},{"speaker":"Johan Vesters","startTime":1396.19,"endTime":1400.51,"body":"the morning and an evening, you"},{"speaker":"Johan Vesters","startTime":1396.19,"endTime":1400.51,"body":"reflect Hey, did I do the thing"},{"speaker":"Johan Vesters","startTime":1400.51,"endTime":1403.45,"body":"I said I was going to write was"},{"speaker":"Johan Vesters","startTime":1400.51,"endTime":1403.45,"body":"it the best version of myself,"},{"speaker":"Johan Vesters","startTime":1403.45,"endTime":1407.14,"body":"etc. I will do like a mini check"},{"speaker":"Johan Vesters","startTime":1403.45,"endTime":1407.14,"body":"in right because then you're in"},{"speaker":"Johan Vesters","startTime":1407.14,"endTime":1410.47,"body":"the moment. And I really like to"},{"speaker":"Johan Vesters","startTime":1407.14,"endTime":1410.47,"body":"combine this with like a habit"},{"speaker":"Johan Vesters","startTime":1410.47,"endTime":1412.8400000000001,"body":"tracker or something like hey,"},{"speaker":"Johan Vesters","startTime":1410.47,"endTime":1412.8400000000001,"body":"like let's make sure that every"},{"speaker":"Johan Vesters","startTime":1412.8400000000001,"endTime":1415.96,"body":"day we have a touch point where"},{"speaker":"Johan Vesters","startTime":1412.8400000000001,"endTime":1415.96,"body":"we know that we're on the right"},{"speaker":"Johan Vesters","startTime":1415.96,"endTime":1419.65,"body":"track. Now other possible"},{"speaker":"Johan Vesters","startTime":1415.96,"endTime":1419.65,"body":"practices for your evening could"},{"speaker":"Johan Vesters","startTime":1419.65,"endTime":1424.3600000000001,"body":"be taking your evening routine"},{"speaker":"Johan Vesters","startTime":1419.65,"endTime":1424.3600000000001,"body":"or your evening supplements. Of"},{"speaker":"Johan Vesters","startTime":1424.3600000000001,"endTime":1427.96,"body":"course, I'm a big fan of"},{"speaker":"Johan Vesters","startTime":1424.3600000000001,"endTime":1427.96,"body":"magnesium there to help with"},{"speaker":"Johan Vesters","startTime":1427.96,"endTime":1432.1000000000001,"body":"sleep and l theanine as well,"},{"speaker":"Johan Vesters","startTime":1427.96,"endTime":1432.1000000000001,"body":"big ones, or just have like a,"},{"speaker":"Johan Vesters","startTime":1432.46,"endTime":1435.01,"body":"like a camera like lavender tea"},{"speaker":"Johan Vesters","startTime":1432.46,"endTime":1435.01,"body":"or something like nothing too"},{"speaker":"Johan Vesters","startTime":1435.01,"endTime":1438.67,"body":"crazy. Just allow yourself to"},{"speaker":"Johan Vesters","startTime":1435.01,"endTime":1438.67,"body":"just chill and calm down. You"},{"speaker":"Johan Vesters","startTime":1438.67,"endTime":1444.31,"body":"know what I mean? There's a"},{"speaker":"Johan Vesters","startTime":1438.67,"endTime":1444.31,"body":"reflection, journal, meditate,"},{"speaker":"Johan Vesters","startTime":1444.3400000000001,"endTime":1448.3600000000001,"body":"do some breath work, take a hot"},{"speaker":"Johan Vesters","startTime":1444.3400000000001,"endTime":1448.3600000000001,"body":"shower, hot bath, whatever you"},{"speaker":"Johan Vesters","startTime":1448.3600000000001,"endTime":1452.6200000000001,"body":"want to do. But then make your"},{"speaker":"Johan Vesters","startTime":1448.3600000000001,"endTime":1452.6200000000001,"body":"broom cold and dark. That's a"},{"speaker":"Johan Vesters","startTime":1452.6200000000001,"endTime":1456.16,"body":"big one to try to cut technology"},{"speaker":"Johan Vesters","startTime":1452.6200000000001,"endTime":1456.16,"body":"removes trained from the"},{"speaker":"Johan Vesters","startTime":1456.16,"endTime":1460.8400000000001,"body":"bedroom. I want to do like as"},{"speaker":"Johan Vesters","startTime":1456.16,"endTime":1460.8400000000001,"body":"well as preparing your breakfast"},{"speaker":"Johan Vesters","startTime":1460.8400000000001,"endTime":1463.0900000000001,"body":"in the morning. So when I make"},{"speaker":"Johan Vesters","startTime":1460.8400000000001,"endTime":1463.0900000000001,"body":"overnight oats, right, it's"},{"speaker":"Johan Vesters","startTime":1463.0900000000001,"endTime":1465.25,"body":"great because it's already"},{"speaker":"Johan Vesters","startTime":1463.0900000000001,"endTime":1465.25,"body":"there, sitting in the fridge,"},{"speaker":"Johan Vesters","startTime":1465.3700000000001,"endTime":1469.03,"body":"ready to go in the morning."},{"speaker":"Johan Vesters","startTime":1465.3700000000001,"endTime":1469.03,"body":"Maybe prepare your clothes,"},{"speaker":"Johan Vesters","startTime":1469.06,"endTime":1473.38,"body":"maybe get your gym bag done, you"},{"speaker":"Johan Vesters","startTime":1469.06,"endTime":1473.38,"body":"know, just so that everything's"},{"speaker":"Johan Vesters","startTime":1473.38,"endTime":1476.68,"body":"good to go. So that that next"},{"speaker":"Johan Vesters","startTime":1473.38,"endTime":1476.68,"body":"morning, really all you gotta do"},{"speaker":"Johan Vesters","startTime":1477.52,"endTime":1481.8400000000001,"body":"is just wake up, do the few"},{"speaker":"Johan Vesters","startTime":1477.52,"endTime":1481.8400000000001,"body":"things that you want to do and"},{"speaker":"Johan Vesters","startTime":1481.8400000000001,"endTime":1485.92,"body":"then get started. You know what"},{"speaker":"Johan Vesters","startTime":1481.8400000000001,"endTime":1485.92,"body":"I mean? So once again, the"},{"speaker":"Johan Vesters","startTime":1485.92,"endTime":1490.81,"body":"mindset of what can I do now in"},{"speaker":"Johan Vesters","startTime":1485.92,"endTime":1490.81,"body":"this moment today, to save"},{"speaker":"Johan Vesters","startTime":1490.81,"endTime":1494.23,"body":"myself some time and energy and"},{"speaker":"Johan Vesters","startTime":1490.81,"endTime":1494.23,"body":"effort tomorrow? The rest of the"},{"speaker":"Johan Vesters","startTime":1494.23,"endTime":1499.63,"body":"week? Right? Think about that."},{"speaker":"Johan Vesters","startTime":1494.23,"endTime":1499.63,"body":"Also, remember, never sacrifice"},{"speaker":"Johan Vesters","startTime":1499.63,"endTime":1505.3600000000001,"body":"sleep. Right? Just for another"},{"speaker":"Johan Vesters","startTime":1499.63,"endTime":1505.3600000000001,"body":"fancy like ice bath HYPEE thing"},{"speaker":"Johan Vesters","startTime":1505.3600000000001,"endTime":1508.75,"body":"you know, and again, I'm not"},{"speaker":"Johan Vesters","startTime":1505.3600000000001,"endTime":1508.75,"body":"against ice baths at all. I"},{"speaker":"Johan Vesters","startTime":1508.75,"endTime":1511.15,"body":"think a lot of people shouldn't"},{"speaker":"Johan Vesters","startTime":1508.75,"endTime":1511.15,"body":"be doing that stuff. Because"},{"speaker":"Johan Vesters","startTime":1511.15,"endTime":1514.9,"body":"it's a method of getting"},{"speaker":"Johan Vesters","startTime":1511.15,"endTime":1514.9,"body":"uncomfortable on purpose and"},{"speaker":"Johan Vesters","startTime":1514.9,"endTime":1517.42,"body":"sitting with that uncomfortable"},{"speaker":"Johan Vesters","startTime":1514.9,"endTime":1517.42,"body":"feeling. And I think that's huge"},{"speaker":"Johan Vesters","startTime":1517.42,"endTime":1519.8500000000001,"body":"for personal development and"},{"speaker":"Johan Vesters","startTime":1517.42,"endTime":1519.8500000000001,"body":"just getting, you know building"},{"speaker":"Johan Vesters","startTime":1519.8500000000001,"endTime":1523.8400000000001,"body":"character. So I'm not against"},{"speaker":"Johan Vesters","startTime":1519.8500000000001,"endTime":1523.8400000000001,"body":"itself, but I will say the more"},{"speaker":"Johan Vesters","startTime":1523.8400000000001,"endTime":1527.8600000000001,"body":"should you try to add to your"},{"speaker":"Johan Vesters","startTime":1523.8400000000001,"endTime":1527.8600000000001,"body":"evenings or mornings The more"},{"speaker":"Johan Vesters","startTime":1527.8600000000001,"endTime":1530.83,"body":"difficult it's going to be for"},{"speaker":"Johan Vesters","startTime":1527.8600000000001,"endTime":1530.83,"body":"you to stick to it, the more"},{"speaker":"Johan Vesters","startTime":1530.83,"endTime":1535.96,"body":"things you have to think about,"},{"speaker":"Johan Vesters","startTime":1530.83,"endTime":1535.96,"body":"you know. And it does take away"},{"speaker":"Johan Vesters","startTime":1535.96,"endTime":1538.78,"body":"from maybe other important"},{"speaker":"Johan Vesters","startTime":1535.96,"endTime":1538.78,"body":"things like sleep, like being"},{"speaker":"Johan Vesters","startTime":1538.78,"endTime":1541.54,"body":"present with your family, etc."},{"speaker":"Johan Vesters","startTime":1538.78,"endTime":1541.54,"body":"With your partner, you know,"},{"speaker":"Johan Vesters","startTime":1542.6200000000001,"endTime":1545.95,"body":"what I do these days, my evening"},{"speaker":"Johan Vesters","startTime":1542.6200000000001,"endTime":1545.95,"body":"routine. So I just tried to be"},{"speaker":"Johan Vesters","startTime":1545.95,"endTime":1549.31,"body":"in bed, like half an hour before"},{"speaker":"Johan Vesters","startTime":1545.95,"endTime":1549.31,"body":"I want to fall asleep. Just read"},{"speaker":"Johan Vesters","startTime":1549.31,"endTime":1553.48,"body":"a book, I have this. And I love"},{"speaker":"Johan Vesters","startTime":1549.31,"endTime":1553.48,"body":"it sounds silly, maybe. But I"},{"speaker":"Johan Vesters","startTime":1553.48,"endTime":1557.17,"body":"have the sunrise and sunset"},{"speaker":"Johan Vesters","startTime":1553.48,"endTime":1557.17,"body":"lamp. It's from Philips, I"},{"speaker":"Johan Vesters","startTime":1557.17,"endTime":1561.4,"body":"forget the name. But you could"},{"speaker":"Johan Vesters","startTime":1557.17,"endTime":1561.4,"body":"set a timer, basically, where"},{"speaker":"Johan Vesters","startTime":1561.4,"endTime":1565.1200000000001,"body":"you set it on Sunset, and I put"},{"speaker":"Johan Vesters","startTime":1561.4,"endTime":1565.1200000000001,"body":"our 30 minutes, I begin to read,"},{"speaker":"Johan Vesters","startTime":1565.15,"endTime":1568.99,"body":"right. And as I read it kinda"},{"speaker":"Johan Vesters","startTime":1565.15,"endTime":1568.99,"body":"like the light like dims out,"},{"speaker":"Johan Vesters","startTime":1568.99,"endTime":1573.43,"body":"you know, it gets a little bit"},{"speaker":"Johan Vesters","startTime":1568.99,"endTime":1573.43,"body":"more like, like dark reds, like"},{"speaker":"Johan Vesters","startTime":1573.43,"endTime":1578.1100000000001,"body":"sons of sunset colors, you know,"},{"speaker":"Johan Vesters","startTime":1573.43,"endTime":1578.1100000000001,"body":"and I swear every single time I"},{"speaker":"Johan Vesters","startTime":1578.1100000000001,"endTime":1582.28,"body":"just I just pass out like 50"},{"speaker":"Johan Vesters","startTime":1578.1100000000001,"endTime":1582.28,"body":"minutes on Sunday. And then in"},{"speaker":"Johan Vesters","startTime":1582.28,"endTime":1584.71,"body":"the morning, it kind of comes in"},{"speaker":"Johan Vesters","startTime":1582.28,"endTime":1584.71,"body":"as a sunrise. I really liked"},{"speaker":"Johan Vesters","startTime":1584.71,"endTime":1587.6200000000001,"body":"that. Again, it sounds kind of"},{"speaker":"Johan Vesters","startTime":1584.71,"endTime":1587.6200000000001,"body":"silly, you know, but that's been"},{"speaker":"Johan Vesters","startTime":1587.6200000000001,"endTime":1591.82,"body":"one that's really helped me both"},{"speaker":"Johan Vesters","startTime":1587.6200000000001,"endTime":1591.82,"body":"wake up, then also fall asleep."},{"speaker":"Johan Vesters","startTime":1591.97,"endTime":1596.41,"body":"Big fan of that. But yeah, play"},{"speaker":"Johan Vesters","startTime":1591.97,"endTime":1596.41,"body":"around with this stuff. That's"},{"speaker":"Johan Vesters","startTime":1596.41,"endTime":1601.0,"body":"all I can say, you know, don't"},{"speaker":"Johan Vesters","startTime":1596.41,"endTime":1601.0,"body":"expect to go online or listen to"},{"speaker":"Johan Vesters","startTime":1601.0,"endTime":1604.18,"body":"this podcast, and even our shit"},{"speaker":"Johan Vesters","startTime":1601.0,"endTime":1604.18,"body":"you don't like, don't listen to"},{"speaker":"Johan Vesters","startTime":1604.18,"endTime":1608.05,"body":"something and then just like run"},{"speaker":"Johan Vesters","startTime":1604.18,"endTime":1608.05,"body":"with it. Instead, I want you to"},{"speaker":"Johan Vesters","startTime":1608.05,"endTime":1610.9,"body":"just kind of be like, hey, you"},{"speaker":"Johan Vesters","startTime":1608.05,"endTime":1610.9,"body":"know? Okay, let me let me try"},{"speaker":"Johan Vesters","startTime":1610.9,"endTime":1615.3400000000001,"body":"something this week. Let me, let"},{"speaker":"Johan Vesters","startTime":1610.9,"endTime":1615.3400000000001,"body":"me maybe try journaling. And"},{"speaker":"Johan Vesters","startTime":1615.3400000000001,"endTime":1621.43,"body":"give that a full month. You"},{"speaker":"Johan Vesters","startTime":1615.3400000000001,"endTime":1621.43,"body":"know, let me try to prepare my"},{"speaker":"Johan Vesters","startTime":1621.43,"endTime":1624.8500000000001,"body":"breakfast and put my phone away"},{"speaker":"Johan Vesters","startTime":1621.43,"endTime":1624.8500000000001,"body":"and maybe read a book, honestly,"},{"speaker":"Johan Vesters","startTime":1624.8500000000001,"endTime":1627.82,"body":"to do whatever the fuck you want"},{"speaker":"Johan Vesters","startTime":1624.8500000000001,"endTime":1627.82,"body":"to eat, though. But like figure"},{"speaker":"Johan Vesters","startTime":1627.82,"endTime":1631.66,"body":"out what works for you. Give it"},{"speaker":"Johan Vesters","startTime":1627.82,"endTime":1631.66,"body":"some time to figure your stuff"},{"speaker":"Johan Vesters","startTime":1631.66,"endTime":1637.24,"body":"out. And, again, right. Also"},{"speaker":"Johan Vesters","startTime":1631.66,"endTime":1637.24,"body":"here, just like when nutrition,"},{"speaker":"Johan Vesters","startTime":1637.27,"endTime":1640.72,"body":"it's usually the basic stuff"},{"speaker":"Johan Vesters","startTime":1637.27,"endTime":1640.72,"body":"that really works. Now that is"},{"speaker":"Johan Vesters","startTime":1640.72,"endTime":1643.93,"body":"gonna be it for this week. I"},{"speaker":"Johan Vesters","startTime":1640.72,"endTime":1643.93,"body":"will be back next week with"},{"speaker":"Johan Vesters","startTime":1643.93,"endTime":1648.46,"body":"Kristine, as well as our friend,"},{"speaker":"Johan Vesters","startTime":1643.93,"endTime":1648.46,"body":"Sam Miller. Very excited for"},{"speaker":"Johan Vesters","startTime":1648.46,"endTime":1652.0900000000001,"body":"that episode. It's been really"},{"speaker":"Johan Vesters","startTime":1648.46,"endTime":1652.0900000000001,"body":"cool to get more guests on the"},{"speaker":"Johan Vesters","startTime":1652.0900000000001,"endTime":1656.08,"body":"podcast. So looking forward to"},{"speaker":"Johan Vesters","startTime":1652.0900000000001,"endTime":1656.08,"body":"that one. As always, I hope that"},{"speaker":"Johan Vesters","startTime":1656.08,"endTime":1659.05,"body":"you learn something new today,"},{"speaker":"Johan Vesters","startTime":1656.08,"endTime":1659.05,"body":"that this is something that's"},{"speaker":"Johan Vesters","startTime":1659.17,"endTime":1662.3500000000001,"body":"going to inspire you to try"},{"speaker":"Johan Vesters","startTime":1659.17,"endTime":1662.3500000000001,"body":"something new this week, right?"},{"speaker":"Johan Vesters","startTime":1662.3500000000001,"endTime":1665.26,"body":"But put this in action. That's"},{"speaker":"Johan Vesters","startTime":1662.3500000000001,"endTime":1665.26,"body":"what I want you to do. Don't"},{"speaker":"Johan Vesters","startTime":1665.26,"endTime":1668.56,"body":"just like listen to this stuff"},{"speaker":"Johan Vesters","startTime":1665.26,"endTime":1668.56,"body":"and be like, Okay, sounds like a"},{"speaker":"Johan Vesters","startTime":1668.56,"endTime":1673.33,"body":"great idea. But I'm not going to"},{"speaker":"Johan Vesters","startTime":1668.56,"endTime":1673.33,"body":"do anything with it. That's"},{"speaker":"Johan Vesters","startTime":1673.33,"endTime":1676.72,"body":"that's how it often goes with a"},{"speaker":"Johan Vesters","startTime":1673.33,"endTime":1676.72,"body":"lot of stuff online. No, I want"},{"speaker":"Johan Vesters","startTime":1676.72,"endTime":1679.8400000000001,"body":"you to kind of like take one"},{"speaker":"Johan Vesters","startTime":1676.72,"endTime":1679.8400000000001,"body":"thing and kind of like, try to"},{"speaker":"Johan Vesters","startTime":1679.8400000000001,"endTime":1684.01,"body":"put it into action and see how"},{"speaker":"Johan Vesters","startTime":1679.8400000000001,"endTime":1684.01,"body":"you do with it. Now lastly, once"},{"speaker":"Johan Vesters","startTime":1684.01,"endTime":1686.32,"body":"again, as I mentioned earlier,"},{"speaker":"Johan Vesters","startTime":1684.01,"endTime":1686.32,"body":"we do have our free Facebook"},{"speaker":"Johan Vesters","startTime":1686.32,"endTime":1690.01,"body":"group as well. But we do have a"},{"speaker":"Johan Vesters","startTime":1686.32,"endTime":1690.01,"body":"free training program. You know"},{"speaker":"Johan Vesters","startTime":1690.01,"endTime":1693.1000000000001,"body":"the habit tracker, we have a"},{"speaker":"Johan Vesters","startTime":1690.01,"endTime":1693.1000000000001,"body":"protein cheat sheet with a"},{"speaker":"Johan Vesters","startTime":1693.1000000000001,"endTime":1696.1000000000001,"body":"tutorial where I show you Hey,"},{"speaker":"Johan Vesters","startTime":1693.1000000000001,"endTime":1696.1000000000001,"body":"this is how you hit 150 grams of"},{"speaker":"Johan Vesters","startTime":1696.1000000000001,"endTime":1699.4,"body":"protein. What else do we have?"},{"speaker":"Johan Vesters","startTime":1696.1000000000001,"endTime":1699.4,"body":"We have a average weight tracker"},{"speaker":"Johan Vesters","startTime":1699.4,"endTime":1702.3400000000001,"body":"has a whole bunch of stuff there"},{"speaker":"Johan Vesters","startTime":1699.4,"endTime":1702.3400000000001,"body":"it meal builder as well. So a"},{"speaker":"Johan Vesters","startTime":1702.3400000000001,"endTime":1705.64,"body":"lot of good stuff, weekly live"},{"speaker":"Johan Vesters","startTime":1702.3400000000001,"endTime":1705.64,"body":"training. So if you're not a"},{"speaker":"Johan Vesters","startTime":1705.64,"endTime":1708.58,"body":"member yet, I'll make sure to"},{"speaker":"Johan Vesters","startTime":1705.64,"endTime":1708.58,"body":"drop that link down below. And"},{"speaker":"Johan Vesters","startTime":1708.58,"endTime":1711.97,"body":"then I wish you an amazing week."},{"speaker":"Johan Vesters","startTime":1708.58,"endTime":1711.97,"body":"Happy May and then I'll talk to"},{"speaker":"Johan Vesters","startTime":1711.97,"endTime":1712.54,"body":"you very soon."}]}