{"version":"1.0.0","segments":[{"startTime":0.705,"endTime":2.768,"body":"What's up and welcome back to the Talk of"},{"startTime":0.705,"endTime":2.768,"body":"Nutrition podcast."},{"startTime":2.768,"endTime":5.113,"body":"Today is episode 99."},{"startTime":5.113,"endTime":7.137,"body":"We're almost at 100, which is kind of"},{"startTime":5.113,"endTime":7.137,"body":"crazy."},{"startTime":7.137,"endTime":9.26,"body":"Started this a year and a half ago."},{"startTime":9.681,"endTime":12.006,"body":"We're almost in triple digits now."},{"startTime":12.006,"endTime":13.848,"body":"What's up, Alexander, how are you?"},{"startTime":14.41,"endTime":15.155,"body":"I'm good, thank you."},{"startTime":15.155,"endTime":16.725,"body":"Just got home from work."},{"startTime":16.725,"endTime":17.689,"body":"What about you?"},{"startTime":18.393,"endTime":21.2,"body":"Just did some last minute Christmas"},{"startTime":18.393,"endTime":21.2,"body":"shopping."},{"startTime":22.285,"endTime":23.928,"body":"It's always last minute, you know?"},{"startTime":24.346,"endTime":25.669,"body":"Always last minute."},{"startTime":25.751,"endTime":26.869,"body":"Did you do yours yet?"},{"startTime":28.808,"endTime":34.865,"body":"I kind of did most of it last weekend, but"},{"startTime":28.808,"endTime":34.865,"body":"I still got I guess two more to do."},{"startTime":36.577,"endTime":37.824,"body":"Nice."},{"startTime":37.824,"endTime":39.631,"body":"Do you at least know which one to get?"},{"startTime":41.002,"endTime":44.467,"body":"I have something in mind, but I think I'm"},{"startTime":41.002,"endTime":44.467,"body":"just gonna freelance it last minute,"},{"startTime":44.467,"endTime":46.269,"body":"because that's what I normally do."},{"startTime":47.137,"endTime":48.018,"body":"I was terrible with that."},{"startTime":48.018,"endTime":51.704,"body":"I, when people ask me too, it's like, what"},{"startTime":48.018,"endTime":51.704,"body":"do you want for Christmas?"},{"startTime":51.704,"endTime":53.466,"body":"I'm like, fuck, I don't know."},{"startTime":54.549,"endTime":56.171,"body":"And then it's my birthday like next week."},{"startTime":56.171,"endTime":57.452,"body":"I don't know either, you know?"},{"startTime":57.886,"endTime":60.668,"body":"A good tip, just always mention socks."},{"startTime":61.209,"endTime":63.571,"body":"That's something that you always do, yeah?"},{"startTime":63.571,"endTime":64.251,"body":"Yep."},{"startTime":65.519,"endTime":66.96,"body":"This time I actually do need them."},{"startTime":66.96,"endTime":69.241,"body":"So cool."},{"startTime":69.241,"endTime":73.963,"body":"So Alexandra and I wanted to talk about"},{"startTime":69.241,"endTime":73.963,"body":"Christmas basically."},{"startTime":74.084,"endTime":80.587,"body":"So recently I did a Thanksgiving episode"},{"startTime":74.084,"endTime":80.587,"body":"and we're going to probably talk about"},{"startTime":80.587,"endTime":83.329,"body":"like similar tactics, I guess."},{"startTime":83.389,"endTime":87.211,"body":"But I want to revisit this one because"},{"startTime":83.389,"endTime":87.211,"body":"first of all, our European listeners who"},{"startTime":87.451,"endTime":90.157,"body":"did not celebrate Thanksgiving are now"},{"startTime":87.451,"endTime":90.157,"body":"kind of"},{"startTime":90.157,"endTime":93.96,"body":"heading into the holidays with, you know,"},{"startTime":90.157,"endTime":93.96,"body":"maybe sometimes a little bit of stress"},{"startTime":93.96,"endTime":95.12,"body":"around nutrition."},{"startTime":97.022,"endTime":99.784,"body":"I just always feel like it's just"},{"startTime":97.022,"endTime":99.784,"body":"something that we're not fully like used"},{"startTime":99.784,"endTime":100.985,"body":"to do, right?"},{"startTime":100.985,"endTime":106.75,"body":"Just generally speaking, people think I"},{"startTime":100.985,"endTime":106.75,"body":"have to be on this diet or I'm just fully"},{"startTime":106.75,"endTime":107.19,"body":"enjoying."},{"startTime":107.19,"endTime":108.891,"body":"Like it's like two separate things."},{"startTime":109.472,"endTime":111.974,"body":"I like to do both and combine the two."},{"startTime":111.974,"endTime":112.975,"body":"You know what I mean?"},{"startTime":114.056,"endTime":116.378,"body":"And I think you and me talked about"},{"startTime":114.056,"endTime":116.378,"body":"balance recently as well."},{"startTime":116.378,"endTime":119.577,"body":"It's like, now like, can we take both"},{"startTime":116.378,"endTime":119.577,"body":"sides of like the..."},{"startTime":119.577,"endTime":124.101,"body":"that balance equation and just move it in"},{"startTime":119.577,"endTime":124.101,"body":"the right direction like together."},{"startTime":124.401,"endTime":126.483,"body":"So that's my, uh, my take on it."},{"startTime":126.483,"endTime":130.788,"body":"And it's just nice for people too, because"},{"startTime":126.483,"endTime":130.788,"body":"let's be honest, we're not going to die"},{"startTime":130.788,"endTime":131.888,"body":"through Christmas."},{"startTime":132.71,"endTime":136.754,"body":"We likely also don't want to overeat every"},{"startTime":132.71,"endTime":136.754,"body":"single day because it's Christmas for a"},{"startTime":136.754,"endTime":139.737,"body":"couple of days, you know, but we'll get"},{"startTime":136.754,"endTime":139.737,"body":"into that."},{"startTime":139.737,"endTime":142.519,"body":"First of all, what have you been up to?"},{"startTime":142.639,"endTime":144.02,"body":"Any personal updates?"},{"startTime":145.474,"endTime":149.077,"body":"So a few weeks ago I went through a"},{"startTime":145.474,"endTime":149.077,"body":"meniscus surgery."},{"startTime":149.678,"endTime":153.44,"body":"So I'm actually trying still to recover"},{"startTime":149.678,"endTime":153.44,"body":"from that."},{"startTime":154.201,"endTime":160.126,"body":"So my training has mostly just been rehab"},{"startTime":154.201,"endTime":160.126,"body":"and my motivation hasn't really been great"},{"startTime":160.126,"endTime":162.948,"body":"but work has been brilliant."},{"startTime":163.209,"endTime":169.535,"body":"So I've kind of tried to shift my focus at"},{"startTime":163.209,"endTime":169.535,"body":"work at the moment and then just allow my"},{"startTime":169.535,"endTime":172.236,"body":"body to just deal with that surgery."},{"startTime":173.49,"endTime":178.772,"body":"and then I'm now really looking forward"},{"startTime":173.49,"endTime":178.772,"body":"for a little break because it's been busy."},{"startTime":179.552,"endTime":184.874,"body":"So I'm looking forward to spend some time"},{"startTime":179.552,"endTime":184.874,"body":"with family, eat some good food, rest, get"},{"startTime":184.874,"endTime":191.357,"body":"some sleep because that's always something"},{"startTime":184.874,"endTime":191.357,"body":"that I might lack on if it's busy times."},{"startTime":191.637,"endTime":192.657,"body":"What about you?"},{"startTime":194.405,"endTime":196.985,"body":"That's a good one."},{"startTime":196.985,"endTime":200.006,"body":"Because it's mostly just been, it's been"},{"startTime":196.985,"endTime":200.006,"body":"work, you know, it's a lot of like backend"},{"startTime":200.006,"endTime":203.867,"body":"stuff, because as the listener may already"},{"startTime":200.006,"endTime":203.867,"body":"know, or maybe not."},{"startTime":204.287,"endTime":206.048,"body":"So Alexandra is starting with us."},{"startTime":206.048,"endTime":210.549,"body":"Officially January 1st, we have her first"},{"startTime":206.048,"endTime":210.549,"body":"clients locked in, and we have a few spots"},{"startTime":210.549,"endTime":216.41,"body":"left for January, basically like December,"},{"startTime":210.549,"endTime":216.41,"body":"January, to where if you join, we will"},{"startTime":216.41,"endTime":220.732,"body":"give you one or two bonus months on top of"},{"startTime":216.41,"endTime":220.732,"body":"your coaching, depending on commitment."},{"startTime":220.732,"endTime":224.132,"body":"So if you're thinking about getting"},{"startTime":220.732,"endTime":224.132,"body":"started, now's the right time."},{"startTime":224.577,"endTime":228.658,"body":"But that being said, for that stuff, like"},{"startTime":224.577,"endTime":228.658,"body":"I've been doing a lot of backhand stuff, a"},{"startTime":229.118,"endTime":233.739,"body":"lot of calls, a lot of, yeah, just systems"},{"startTime":229.118,"endTime":233.739,"body":"and just building a lot of cool stuff for"},{"startTime":233.739,"endTime":235.019,"body":"the new year, you know?"},{"startTime":235.46,"endTime":239.14,"body":"So I'm also looking forward to a bit of a"},{"startTime":235.46,"endTime":239.14,"body":"break next week."},{"startTime":239.901,"endTime":242.281,"body":"And just like you, you know, it's just"},{"startTime":239.901,"endTime":242.281,"body":"been work."},{"startTime":242.642,"endTime":248.143,"body":"And it is nice to kind of have that last"},{"startTime":242.642,"endTime":248.143,"body":"week at a quarter just to chill, sleep in."},{"startTime":248.723,"endTime":251.704,"body":"And then we'll still do a little bit of"},{"startTime":248.723,"endTime":251.704,"body":"work, but you know, much less."},{"startTime":252.304,"endTime":253.613,"body":"So I'm looking forward to that."},{"startTime":253.613,"endTime":255.153,"body":"You know, a lot of good meals."},{"startTime":255.574,"endTime":257.595,"body":"Training has been awesome."},{"startTime":260.318,"endTime":261.719,"body":"Like you said, right?"},{"startTime":262.26,"endTime":263.821,"body":"Also didn't feel motivated."},{"startTime":264.682,"endTime":268.184,"body":"I had a year almost where I just didn't"},{"startTime":264.682,"endTime":268.184,"body":"love it."},{"startTime":268.385,"endTime":274.109,"body":"And that's also because I did decide, like"},{"startTime":268.385,"endTime":274.109,"body":"it was an actual decision I made."},{"startTime":274.109,"endTime":277.312,"body":"I was like, hey, I'm gonna take it down a"},{"startTime":274.109,"endTime":277.312,"body":"couple, you know, a couple of days a week."},{"startTime":277.812,"endTime":279.174,"body":"I don't wanna prioritize it."},{"startTime":279.174,"endTime":281.175,"body":"Like I wanna prioritize like work right"},{"startTime":279.174,"endTime":281.175,"body":"now."},{"startTime":281.175,"endTime":282.996,"body":"I gotta build this thing."},{"startTime":283.469,"endTime":287.45,"body":"Um, but it really came with like me just"},{"startTime":283.469,"endTime":287.45,"body":"not loving training anymore."},{"startTime":287.85,"endTime":290.431,"body":"And now it's just been like, I got coach"},{"startTime":287.85,"endTime":290.431,"body":"again."},{"startTime":290.451,"endTime":292.491,"body":"He's doing my nutrition and my training."},{"startTime":292.771,"endTime":293.732,"body":"I'm doing a lot of volume."},{"startTime":293.732,"endTime":296.732,"body":"I will say that it's been a big change"},{"startTime":293.732,"endTime":296.732,"body":"there."},{"startTime":297.133,"endTime":299.013,"body":"Um, but we ramped up my steps."},{"startTime":299.013,"endTime":300.534,"body":"Like nutrition has been good."},{"startTime":300.934,"endTime":305.295,"body":"And like I've recombed already in like the"},{"startTime":300.934,"endTime":305.295,"body":"first four weeks, like quite a lot."},{"startTime":305.295,"endTime":310.116,"body":"Bill muscle, lost body fat, weights pretty"},{"startTime":305.295,"endTime":310.116,"body":"much the same."},{"startTime":310.485,"endTime":311.565,"body":"So we're off to a good start."},{"startTime":311.565,"endTime":313.527,"body":"I'm very much like, I'm very excited about"},{"startTime":311.565,"endTime":313.527,"body":"that."},{"startTime":313.527,"endTime":319.151,"body":"You know, it's just good to like get good"},{"startTime":313.527,"endTime":319.151,"body":"trading in again, but you're also getting"},{"startTime":319.151,"endTime":319.811,"body":"there again, right?"},{"startTime":319.811,"endTime":322.032,"body":"Cause you squatted below 90 degrees again."},{"startTime":322.634,"endTime":325.556,"body":"Yes, that was a huge win to be honest."},{"startTime":326.977,"endTime":332.342,"body":"It's weird when you're kind of used to"},{"startTime":326.977,"endTime":332.342,"body":"having a body and also knees that work"},{"startTime":332.342,"endTime":336.585,"body":"100% and you're flexible, you can squat,"},{"startTime":332.342,"endTime":336.585,"body":"you can do whatever."},{"startTime":336.665,"endTime":344.552,"body":"But now these few weeks it's been kind of"},{"startTime":336.665,"endTime":344.552,"body":"always quite painful whenever I try to"},{"startTime":344.552,"endTime":348.695,"body":"pick up something from the floor or if I'm"},{"startTime":344.552,"endTime":348.695,"body":"just going to bend down and then bend my"},{"startTime":348.695,"endTime":350.216,"body":"knees a little bit."},{"startTime":350.216,"endTime":351.477,"body":"I can still feel it."},{"startTime":352.482,"endTime":358.005,"body":"Last, I think it was this Sunday, I"},{"startTime":352.482,"endTime":358.005,"body":"started out with some blood flow"},{"startTime":358.005,"endTime":364.15,"body":"restriction again, which has been a major"},{"startTime":358.005,"endTime":364.15,"body":"change from my rehab earlier."},{"startTime":364.15,"endTime":366.811,"body":"I managed to squat below 90 degrees."},{"startTime":366.812,"endTime":370.094,"body":"Of course, just body weight, but again,"},{"startTime":366.812,"endTime":370.094,"body":"baby steps."},{"startTime":370.174,"endTime":374.957,"body":"So I'm getting there and I'm really"},{"startTime":370.174,"endTime":374.957,"body":"looking forward to start the new year."},{"startTime":375.898,"endTime":380.381,"body":"Probably might start running again a"},{"startTime":375.898,"endTime":380.381,"body":"little bit, run walk."},{"startTime":380.381,"endTime":381.141,"body":"Then..."},{"startTime":381.602,"endTime":387.269,"body":"hopefully back doing some box squats, just"},{"startTime":381.602,"endTime":387.269,"body":"building up slowly."},{"startTime":389.546,"endTime":392.689,"body":"I feel like a lot of people would really"},{"startTime":389.546,"endTime":392.689,"body":"like get too excited."},{"startTime":392.689,"endTime":395.872,"body":"It's like, oh I can squat again let me not"},{"startTime":392.689,"endTime":395.872,"body":"go to the barbell straight, you know and"},{"startTime":395.872,"endTime":400.116,"body":"then overdo it and Then your war's off"},{"startTime":401.071,"endTime":405.573,"body":"I had two weeks, two weeks ago I did a"},{"startTime":401.071,"endTime":405.573,"body":"little bit too much and then ended up"},{"startTime":405.573,"endTime":411.256,"body":"having one week which was really super"},{"startTime":405.573,"endTime":411.256,"body":"painful, swollen knee, not really walking"},{"startTime":411.256,"endTime":412.036,"body":"well."},{"startTime":412.256,"endTime":417.619,"body":"So absolutely had one of those episodes"},{"startTime":412.256,"endTime":417.619,"body":"too but I think that's an important aspect"},{"startTime":417.619,"endTime":424.141,"body":"of rehab that you will have some setbacks"},{"startTime":417.619,"endTime":424.141,"body":"on the way."},{"startTime":424.214,"endTime":427.873,"body":"but it's important not to lose your"},{"startTime":424.214,"endTime":427.873,"body":"motivation, just give it enough rest and"},{"startTime":427.873,"endTime":429.057,"body":"then go again."},{"startTime":429.633,"endTime":430.613,"body":"Absolutely."},{"startTime":431.094,"endTime":434.496,"body":"Now let's transition into Christmas."},{"startTime":434.897,"endTime":439.921,"body":"Because again, I don't want people to"},{"startTime":434.897,"endTime":439.921,"body":"think that this is a, you absolutely need"},{"startTime":439.921,"endTime":441.382,"body":"to avoid any weight gain."},{"startTime":441.382,"endTime":445.505,"body":"Because before we even get into this, like"},{"startTime":441.382,"endTime":445.505,"body":"I do want to say this, there's usually"},{"startTime":445.505,"endTime":450.409,"body":"different foods that can either play into"},{"startTime":445.505,"endTime":450.409,"body":"digestion, or we're just eating more or"},{"startTime":450.409,"endTime":451.71,"body":"whatever it may be."},{"startTime":451.731,"endTime":455.253,"body":"There's usually, I say a lot of times,"},{"startTime":451.731,"endTime":455.253,"body":"there's at least a little bit of weight"},{"startTime":455.253,"endTime":455.974,"body":"gain."},{"startTime":455.994,"endTime":457.955,"body":"And that's okay if that happens."},{"startTime":458.236,"endTime":459.316,"body":"Hey, if not."},{"startTime":459.401,"endTime":461.983,"body":"Also cool, maybe your weight even drops."},{"startTime":461.983,"endTime":463.023,"body":"Who cares?"},{"startTime":463.164,"endTime":464.985,"body":"The weight is not important right now."},{"startTime":465.305,"endTime":467.667,"body":"If it bumps up, that's not the end of the"},{"startTime":465.305,"endTime":467.667,"body":"world."},{"startTime":467.667,"endTime":470.209,"body":"It's likely a lot of water weight, food"},{"startTime":467.667,"endTime":470.209,"body":"mass."},{"startTime":470.73,"endTime":476.715,"body":"And hey, if we really do eat a whole lot,"},{"startTime":470.73,"endTime":476.715,"body":"like just dial it back in the very next"},{"startTime":476.715,"endTime":477.816,"body":"day, right?"},{"startTime":477.816,"endTime":481.419,"body":"So I do want people to know it's not,"},{"startTime":477.816,"endTime":481.419,"body":"we're not going into this thinking, okay,"},{"startTime":481.419,"endTime":483.28,"body":"we're gonna have to be very strict."},{"startTime":483.54,"endTime":485.902,"body":"We're gonna do anything to control"},{"startTime":483.54,"endTime":485.902,"body":"calories."},{"startTime":485.902,"endTime":488.003,"body":"We just wanna practice moderation."},{"startTime":489.173,"endTime":491.016,"body":"So, um, what did you start off?"},{"startTime":491.016,"endTime":495.765,"body":"So what are your main tips to kind of"},{"startTime":491.016,"endTime":495.765,"body":"survive?"},{"startTime":495.765,"endTime":497.789,"body":"Let's call it Christmas."},{"startTime":497.789,"endTime":501.996,"body":"No, but like to, to enjoy it and just to"},{"startTime":497.789,"endTime":501.996,"body":"practice moderation and flexibility."},{"startTime":503.082,"endTime":506.503,"body":"Yeah, that's a good starting question."},{"startTime":506.743,"endTime":509.264,"body":"There's a lot of different answers on this"},{"startTime":506.743,"endTime":509.264,"body":"one."},{"startTime":509.544,"endTime":515.727,"body":"But to kind of keep it simple is find your"},{"startTime":509.544,"endTime":515.727,"body":"own balance."},{"startTime":516.447,"endTime":521.23,"body":"But the main tips might be, in terms of"},{"startTime":516.447,"endTime":521.23,"body":"nutrition-wise, make sure to get your"},{"startTime":521.23,"endTime":522.19,"body":"protein."},{"startTime":523.531,"endTime":525.431,"body":"It's good for muscle building."},{"startTime":525.431,"endTime":530.453,"body":"It's good for feeling full and kind of"},{"startTime":525.431,"endTime":530.453,"body":"reduce cravings."},{"startTime":530.99,"endTime":535.073,"body":"Also, it's really good for your mental"},{"startTime":530.99,"endTime":535.073,"body":"health because it boosts your dopamine"},{"startTime":535.073,"endTime":538.034,"body":"levels, if somebody didn't know that."},{"startTime":539.136,"endTime":543.919,"body":"So it's kind of a good thing to consider"},{"startTime":539.136,"endTime":543.919,"body":"is get your protein."},{"startTime":544.56,"endTime":545.84,"body":"Tip number one."},{"startTime":546.041,"endTime":547.581,"body":"What's your thought about that?"},{"startTime":548.341,"endTime":549.021,"body":"I like that."},{"startTime":549.021,"endTime":555.146,"body":"I think protein is one of those where if"},{"startTime":549.021,"endTime":555.146,"body":"any, I'll always say movement on protein,"},{"startTime":555.146,"endTime":555.966,"body":"I think."},{"startTime":556.627,"endTime":559.609,"body":"I like just hydration because that's the"},{"startTime":556.627,"endTime":559.609,"body":"easy one and maybe, you know, fruits and"},{"startTime":559.609,"endTime":559.91,"body":"veggies."},{"startTime":559.91,"endTime":563.552,"body":"But like, generally speaking, I think"},{"startTime":559.91,"endTime":563.552,"body":"protein is a huge one."},{"startTime":564.253,"endTime":567.435,"body":"And even if we just cover that one, at"},{"startTime":564.253,"endTime":567.435,"body":"least you have the most important one"},{"startTime":567.435,"endTime":568.236,"body":"covered."},{"startTime":569.197,"endTime":572.419,"body":"Like you said, like it almost"},{"startTime":569.197,"endTime":572.419,"body":"automatically allows you to at least"},{"startTime":572.419,"endTime":574.36,"body":"somewhat regulate your intake, you know."},{"startTime":603.326,"endTime":604.2860000000001,"body":"Absolutely."},{"startTime":605.389,"endTime":613.5450000000001,"body":"So if you're going to choose one except"},{"startTime":605.389,"endTime":613.5450000000001,"body":"protein and maybe activity, what's your go"},{"startTime":613.5450000000001,"endTime":614.1650000000001,"body":"to?"},{"startTime":614.849,"endTime":619.731,"body":"I would, so I like having a plan going"},{"startTime":614.849,"endTime":619.731,"body":"into it."},{"startTime":620.332,"endTime":625.7750000000001,"body":"So as you know, like we have our clients"},{"startTime":620.332,"endTime":625.7750000000001,"body":"do a bit of a, like a Christmas strategy"},{"startTime":625.7750000000001,"endTime":629.7570000000001,"body":"planning session to where we also reflect"},{"startTime":625.7750000000001,"endTime":629.7570000000001,"body":"on the year and then plan for the new"},{"startTime":629.7570000000001,"endTime":630.4970000000001,"body":"year."},{"startTime":630.6980000000001,"endTime":635.841,"body":"But that Christmas part, I just ask like,"},{"startTime":630.6980000000001,"endTime":635.841,"body":"hey, like what's your, like, what are your"},{"startTime":635.841,"endTime":636.621,"body":"expectations here?"},{"startTime":636.621,"endTime":639.8430000000001,"body":"Like what's the, what do you want to get"},{"startTime":636.621,"endTime":639.8430000000001,"body":"out of this week?"},{"startTime":639.8430000000001,"endTime":641.364,"body":"Let's call it, or two weeks, right?"},{"startTime":641.364,"endTime":642.404,"body":"What's your goal?"},{"startTime":642.409,"endTime":644.63,"body":"What's the most important thing for you"},{"startTime":642.409,"endTime":644.63,"body":"right now?"},{"startTime":644.63,"endTime":646.4110000000001,"body":"I think I wanna start there, right?"},{"startTime":646.572,"endTime":649.6940000000001,"body":"Because for a lot of people, it's time"},{"startTime":646.572,"endTime":649.6940000000001,"body":"with family."},{"startTime":649.6940000000001,"endTime":651.096,"body":"It's taking a break."},{"startTime":651.096,"endTime":654.659,"body":"It's being a little bit more flexible,"},{"startTime":651.096,"endTime":654.659,"body":"having that meal that you're likely only"},{"startTime":654.659,"endTime":657.52,"body":"having one time a year, right?"},{"startTime":658.041,"endTime":664.1460000000001,"body":"I think if we get really clear on that, we"},{"startTime":658.041,"endTime":664.1460000000001,"body":"then also automatically, maybe not"},{"startTime":664.1460000000001,"endTime":668.47,"body":"automatically, but we can then also"},{"startTime":664.1460000000001,"endTime":668.47,"body":"realize like, okay, well, that being said,"},{"startTime":668.47,"endTime":672.1120000000001,"body":"it's probably not important to track my"},{"startTime":668.47,"endTime":672.1120000000001,"body":"macros right now, you know?"},{"startTime":672.5690000000001,"endTime":676.009,"body":"I probably don't have to avoid the"},{"startTime":672.5690000000001,"endTime":676.009,"body":"Christmas cookies or whatever."},{"startTime":676.61,"endTime":678.49,"body":"Like I said, moderation is key, right?"},{"startTime":678.49,"endTime":681.851,"body":"That's a saying that's, you know,"},{"startTime":678.49,"endTime":681.851,"body":"overused, but it is true."},{"startTime":681.851,"endTime":686.553,"body":"We do want to practice moderation"},{"startTime":681.851,"endTime":686.553,"body":"proactively in every scenario."},{"startTime":687.2330000000001,"endTime":691.094,"body":"But I think if we just think big picture"},{"startTime":687.2330000000001,"endTime":691.094,"body":"and we kind of go into those last couple"},{"startTime":691.094,"endTime":695.6750000000001,"body":"of weeks of the year with somewhat of a"},{"startTime":691.094,"endTime":695.6750000000001,"body":"plan, which is really kind of something"},{"startTime":695.6750000000001,"endTime":699.936,"body":"where these steps kind of play into, I"},{"startTime":695.6750000000001,"endTime":699.936,"body":"think that's going to be good."},{"startTime":700.317,"endTime":704.099,"body":"because then we have an idea, hey, I just"},{"startTime":700.317,"endTime":704.099,"body":"wanna hit a couple workouts."},{"startTime":704.279,"endTime":706.1600000000001,"body":"I just wanna hit this many steps per day."},{"startTime":706.1600000000001,"endTime":708.582,"body":"Or maybe it's the protein with every meal,"},{"startTime":706.1600000000001,"endTime":708.582,"body":"right?"},{"startTime":708.822,"endTime":714.1460000000001,"body":"If you have a few basics like that in"},{"startTime":708.822,"endTime":714.1460000000001,"body":"place, of course it's not impossible, but"},{"startTime":714.1460000000001,"endTime":717.8480000000001,"body":"like I'd say it's very difficult to really"},{"startTime":714.1460000000001,"endTime":717.8480000000001,"body":"overdo it."},{"startTime":719.618,"endTime":726.039,"body":"I really like the flexibility, the stuff"},{"startTime":719.618,"endTime":726.039,"body":"that you mentioned on that one, because I"},{"startTime":726.039,"endTime":732.5210000000001,"body":"think for a lot of people habits are"},{"startTime":726.039,"endTime":732.5210000000001,"body":"really good in everyday life and we stick"},{"startTime":732.5210000000001,"endTime":734.902,"body":"to our habits and it makes us feel good."},{"startTime":735.1220000000001,"endTime":740.183,"body":"It also allows us to get results if we"},{"startTime":735.1220000000001,"endTime":740.183,"body":"create good habits."},{"startTime":741.183,"endTime":749.1650000000001,"body":"But over Christmas those habits might be"},{"startTime":741.183,"endTime":749.1650000000001,"body":"difficult to fit in and like you said..."},{"startTime":749.4340000000001,"endTime":752.0540000000001,"body":"a lot of focus is spending time with"},{"startTime":749.4340000000001,"endTime":752.0540000000001,"body":"family."},{"startTime":752.394,"endTime":755.6750000000001,"body":"Because a lot of us don't usually get a"},{"startTime":752.394,"endTime":755.6750000000001,"body":"lot of time with family."},{"startTime":755.6750000000001,"endTime":759.476,"body":"If you live away, you might need to travel"},{"startTime":755.6750000000001,"endTime":759.476,"body":"five, six hours."},{"startTime":759.476,"endTime":766.058,"body":"I need to travel, I guess, almost seven"},{"startTime":759.476,"endTime":766.058,"body":"hours tomorrow to see my family."},{"startTime":766.5780000000001,"endTime":773.4200000000001,"body":"And for me, then, shifting my focus away"},{"startTime":766.5780000000001,"endTime":773.4200000000001,"body":"from maybe some of those daily habits that"},{"startTime":773.4200000000001,"endTime":778.8810000000001,"body":"are in my normal routine, swap them with"},{"startTime":773.4200000000001,"endTime":778.8810000000001,"body":"being with family."},{"startTime":779.494,"endTime":781.474,"body":"is kind of my main goal."},{"startTime":782.4350000000001,"endTime":788.277,"body":"But again, I can still allow myself to do"},{"startTime":782.4350000000001,"endTime":788.277,"body":"some of my routines, which goes for walks,"},{"startTime":788.277,"endTime":790.378,"body":"but then I can take my mom with me."},{"startTime":790.798,"endTime":794.7800000000001,"body":"I can dance in the kitchen with my sister"},{"startTime":790.798,"endTime":794.7800000000001,"body":"to get some movements in."},{"startTime":795.1600000000001,"endTime":800.903,"body":"You know, you can still spend family time"},{"startTime":795.1600000000001,"endTime":800.903,"body":"and do stuff with your family without"},{"startTime":800.903,"endTime":805.144,"body":"going completely, just laying on the couch"},{"startTime":800.903,"endTime":805.144,"body":"and snacking, you know."},{"startTime":805.625,"endTime":807.965,"body":"So I think being a little bit more"},{"startTime":805.625,"endTime":807.965,"body":"flexible."},{"startTime":808.046,"endTime":814.21,"body":"accepting that your normal days are not"},{"startTime":808.046,"endTime":814.21,"body":"going to be the days that you're spending"},{"startTime":814.21,"endTime":815.952,"body":"Christmas, the Christmas holidays."},{"startTime":815.952,"endTime":820.715,"body":"They're going to look different, but it"},{"startTime":815.952,"endTime":820.715,"body":"still allows you to eat good, do some"},{"startTime":820.715,"endTime":823.817,"body":"activities and spend time with family."},{"startTime":825.361,"endTime":826.0010000000001,"body":"Absolutely."},{"startTime":826.0010000000001,"endTime":830.965,"body":"I think that's a huge one because then you"},{"startTime":826.0010000000001,"endTime":830.965,"body":"also can't afterwards, right?"},{"startTime":830.965,"endTime":833.187,"body":"Because I was reflecting either way."},{"startTime":834.668,"endTime":839.532,"body":"It kind of keeps you from then going like,"},{"startTime":834.668,"endTime":839.532,"body":"well, I couldn't track or I couldn't do"},{"startTime":839.532,"endTime":840.993,"body":"this and this and this."},{"startTime":840.993,"endTime":842.514,"body":"So I didn't do good."},{"startTime":842.975,"endTime":843.315,"body":"Right."},{"startTime":843.315,"endTime":844.236,"body":"Is that all or nothing?"},{"startTime":844.236,"endTime":847.498,"body":"It's like, no, like we know that this time"},{"startTime":844.236,"endTime":847.498,"body":"is going to be different."},{"startTime":847.6990000000001,"endTime":852.163,"body":"And I always want to tell people like"},{"startTime":847.6990000000001,"endTime":852.163,"body":"you're, we cannot compare that Christmas"},{"startTime":852.163,"endTime":854.9440000000001,"body":"week or Christmas between then and New"},{"startTime":852.163,"endTime":854.9440000000001,"body":"Year's."},{"startTime":855.461,"endTime":860.123,"body":"If you are visiting family, if it is a"},{"startTime":855.461,"endTime":860.123,"body":"different routine, you cannot compare that"},{"startTime":860.123,"endTime":864.0060000000001,"body":"to your usual day to day, where you have"},{"startTime":860.123,"endTime":864.0060000000001,"body":"your job, you work out, you know, you"},{"startTime":864.0060000000001,"endTime":866.547,"body":"maybe track your food, food prep, whatever"},{"startTime":864.0060000000001,"endTime":866.547,"body":"it is."},{"startTime":867.0070000000001,"endTime":867.768,"body":"It's not the same thing."},{"startTime":867.768,"endTime":869.4290000000001,"body":"It doesn't have to be either."},{"startTime":870.129,"endTime":874.952,"body":"And I think knowing that beforehand and"},{"startTime":870.129,"endTime":874.952,"body":"just going in with a flexible mindset is"},{"startTime":874.952,"endTime":876.032,"body":"so important."},{"startTime":877.666,"endTime":878.706,"body":"Absolutely."},{"startTime":879.427,"endTime":884.6310000000001,"body":"Yeah, you can still get your results even"},{"startTime":879.427,"endTime":884.6310000000001,"body":"though the food might not be exactly the"},{"startTime":884.6310000000001,"endTime":887.813,"body":"same or the activity might not be exactly"},{"startTime":884.6310000000001,"endTime":887.813,"body":"the same."},{"startTime":887.894,"endTime":892.8580000000001,"body":"As long as you've got your basics and"},{"startTime":887.894,"endTime":892.8580000000001,"body":"again also get some rest and some family"},{"startTime":892.8580000000001,"endTime":896.46,"body":"time that's also good for both physical"},{"startTime":892.8580000000001,"endTime":896.46,"body":"and mental health."},{"startTime":896.6410000000001,"endTime":897.961,"body":"Good relationships."},{"startTime":898.513,"endTime":899.433,"body":"Absolutely."},{"startTime":899.5730000000001,"endTime":904.595,"body":"I think we sometimes forget that that's"},{"startTime":899.5730000000001,"endTime":904.595,"body":"like part of health as well, right?"},{"startTime":905.0350000000001,"endTime":910.658,"body":"like it's not just food not just fitness"},{"startTime":905.0350000000001,"endTime":910.658,"body":"and maybe digestion and sleep and all"},{"startTime":910.658,"endTime":915.32,"body":"those kind of things like you know, it's"},{"startTime":910.658,"endTime":915.32,"body":"also Socially right a social health."},{"startTime":915.6800000000001,"endTime":921.643,"body":"It's Absolutely mental health is huge But"},{"startTime":915.6800000000001,"endTime":921.643,"body":"just overall like being able to combine"},{"startTime":921.643,"endTime":922.743,"body":"that as well."},{"startTime":922.863,"endTime":926.624,"body":"I think that's one of the more difficult"},{"startTime":922.863,"endTime":926.624,"body":"things because relatively speaking"},{"startTime":927.037,"endTime":928.797,"body":"the macros and those kinds of things."},{"startTime":929.558,"endTime":934.3810000000001,"body":"That's almost like the easy part of this"},{"startTime":929.558,"endTime":934.3810000000001,"body":"whole nutrition, health, fitness thing,"},{"startTime":934.3810000000001,"endTime":935.101,"body":"right?"},{"startTime":935.361,"endTime":938.6030000000001,"body":"And learning how to include the social"},{"startTime":935.361,"endTime":938.6030000000001,"body":"settings and learning how to be flexible"},{"startTime":938.6030000000001,"endTime":943.226,"body":"and maybe dealing with some stress or"},{"startTime":938.6030000000001,"endTime":943.226,"body":"guilt, whatever it is."},{"startTime":943.226,"endTime":944.9870000000001,"body":"There's a lot of people get that too."},{"startTime":944.9870000000001,"endTime":948.629,"body":"It's like, oh, I had the cookie, so now I"},{"startTime":944.9870000000001,"endTime":948.629,"body":"feel guilty."},{"startTime":949.129,"endTime":954.505,"body":"And then it's either like, they wanna"},{"startTime":949.129,"endTime":954.505,"body":"overcompensate by doing cardio, or they..."},{"startTime":954.505,"endTime":957.966,"body":"Go like, well, fuck it, I'll just go like"},{"startTime":954.505,"endTime":957.966,"body":"a binge, you know, streak for the rest of"},{"startTime":957.966,"endTime":958.746,"body":"the week."},{"startTime":958.806,"endTime":961.7270000000001,"body":"Like, no, we wanna, of course, like do"},{"startTime":958.806,"endTime":961.7270000000001,"body":"neither."},{"startTime":962.428,"endTime":966.2090000000001,"body":"Just be okay with that flexible, right,"},{"startTime":962.428,"endTime":966.2090000000001,"body":"week or weeks."},{"startTime":966.9300000000001,"endTime":969.051,"body":"But also being able to control that."},{"startTime":969.051,"endTime":973.8330000000001,"body":"And that's, again, a lot of this is pretty"},{"startTime":969.051,"endTime":973.8330000000001,"body":"vague maybe."},{"startTime":973.8330000000001,"endTime":978.455,"body":"And I think also to the listener, hey,"},{"startTime":973.8330000000001,"endTime":978.455,"body":"maybe you go in with the right intentions"},{"startTime":978.455,"endTime":980.455,"body":"that you don't get it right, that's okay."},{"startTime":980.936,"endTime":982.856,"body":"At least we're gonna try, you know?"},{"startTime":983.39,"endTime":991.452,"body":"Yeah, and I think it's also important that"},{"startTime":983.39,"endTime":991.452,"body":"even though you maybe end up with a big"},{"startTime":991.452,"endTime":997.0740000000001,"body":"failure over Christmas, if you have worked"},{"startTime":991.452,"endTime":997.0740000000001,"body":"hard that whole year, you have sticked to"},{"startTime":997.0740000000001,"endTime":1001.2950000000001,"body":"your schedule, you've been eating good,"},{"startTime":997.0740000000001,"endTime":1001.2950000000001,"body":"you've been eating well, it's not the end"},{"startTime":1001.2950000000001,"endTime":1002.4150000000001,"body":"of the world."},{"startTime":1002.9150000000001,"endTime":1007.056,"body":"These are not the days that are going to"},{"startTime":1002.9150000000001,"endTime":1007.056,"body":"be counting in terms of your results."},{"startTime":1007.817,"endTime":1009.797,"body":"It's the days prior to this."},{"startTime":1010.017,"endTime":1010.7370000000001,"body":"So..."},{"startTime":1010.8820000000001,"endTime":1016.806,"body":"If things don't go your way, don't start"},{"startTime":1010.8820000000001,"endTime":1016.806,"body":"1st of January saying, oh damn, I really"},{"startTime":1016.806,"endTime":1020.488,"body":"shouldn't have done this and now I can"},{"startTime":1016.806,"endTime":1020.488,"body":"just give up."},{"startTime":1020.909,"endTime":1024.572,"body":"Keep your focus, keep your mindset and"},{"startTime":1020.909,"endTime":1024.572,"body":"just keep pushing."},{"startTime":1024.572,"endTime":1032.297,"body":"Because I bet around give it maybe three"},{"startTime":1024.572,"endTime":1032.297,"body":"to seven days and you'll be back on track."},{"startTime":1034.009,"endTime":1034.989,"body":"Absolutely."},{"startTime":1035.269,"endTime":1037.349,"body":"That's that 80-20 principle, right?"},{"startTime":1037.469,"endTime":1042.3509999999999,"body":"But just bigger picture is like instead of"},{"startTime":1037.469,"endTime":1042.3509999999999,"body":"the 80% of Whole Foods and the 20%, right?"},{"startTime":1042.3709999999999,"endTime":1047.472,"body":"Anything else is like, well, if like,"},{"startTime":1042.3709999999999,"endTime":1047.472,"body":"let's call it 80%, even 90."},{"startTime":1047.472,"endTime":1051.573,"body":"But like, let's call it 80% of your year"},{"startTime":1047.472,"endTime":1051.573,"body":"was good."},{"startTime":1051.733,"endTime":1056.355,"body":"And you took care of your nutrition and"},{"startTime":1051.733,"endTime":1056.355,"body":"your activity, like, we should have that"},{"startTime":1056.355,"endTime":1057.075,"body":"20%."},{"startTime":1058.2350000000001,"endTime":1062.416,"body":"Like I always tell people this too, is"},{"startTime":1058.2350000000001,"endTime":1062.416,"body":"like, if we would not have to 20%, I feel"},{"startTime":1062.416,"endTime":1063.296,"body":"like that's"},{"startTime":1063.905,"endTime":1066.825,"body":"almost equally like unsustainable."},{"startTime":1067.646,"endTime":1072.4470000000001,"body":"Because of course we're not going to"},{"startTime":1067.646,"endTime":1072.4470000000001,"body":"forever, you know, avoid Christmas, avoid"},{"startTime":1072.4470000000001,"endTime":1073.487,"body":"weekends."},{"startTime":1073.487,"endTime":1074.6480000000001,"body":"I had a client."},{"startTime":1075.228,"endTime":1079.449,"body":"She used to almost like try to avoid like"},{"startTime":1075.228,"endTime":1079.449,"body":"her family meetings."},{"startTime":1079.769,"endTime":1080.789,"body":"She's half Greek."},{"startTime":1080.789,"endTime":1084.771,"body":"So they do a lot, you know around food"},{"startTime":1080.789,"endTime":1084.771,"body":"basically like let's be honest, like"},{"startTime":1084.771,"endTime":1089.272,"body":"there's a huge cultural and social aspect"},{"startTime":1084.771,"endTime":1089.272,"body":"to food."},{"startTime":1090.472,"endTime":1091.409,"body":"And that's like"},{"startTime":1091.409,"endTime":1092.6100000000001,"body":"their thing, you know what I mean?"},{"startTime":1092.6100000000001,"endTime":1094.852,"body":"That's what they always do when they meet"},{"startTime":1092.6100000000001,"endTime":1094.852,"body":"up."},{"startTime":1094.852,"endTime":1098.654,"body":"And she was almost like actively trying to"},{"startTime":1094.852,"endTime":1098.654,"body":"avoid those moments."},{"startTime":1098.7350000000001,"endTime":1099.9360000000001,"body":"Now she's not doing that anymore."},{"startTime":1099.9360000000001,"endTime":1102.498,"body":"And that's just so cool, right?"},{"startTime":1102.919,"endTime":1107.343,"body":"But that's what I mean with that 80-20,"},{"startTime":1102.919,"endTime":1107.343,"body":"like those moments need to be there, I"},{"startTime":1107.343,"endTime":1108.0430000000001,"body":"think."},{"startTime":1108.403,"endTime":1110.084,"body":"We're not gonna have them."},{"startTime":1110.531,"endTime":1114.613,"body":"But that's really great work of you and"},{"startTime":1110.531,"endTime":1114.613,"body":"that you managed to shift that mindset"},{"startTime":1114.613,"endTime":1123.057,"body":"because it's really sad that people now"},{"startTime":1114.613,"endTime":1123.057,"body":"get a little bit maybe too obsessed about"},{"startTime":1123.218,"endTime":1127.7,"body":"getting things right in terms of"},{"startTime":1123.218,"endTime":1127.7,"body":"nutrition, so that they avoid creating"},{"startTime":1127.7,"endTime":1132.863,"body":"memories with their families and friends"},{"startTime":1127.7,"endTime":1132.863,"body":"just because it involves food that they"},{"startTime":1132.863,"endTime":1137.125,"body":"don't normally eat or they can't have or"},{"startTime":1132.863,"endTime":1137.125,"body":"they're afraid of overeating."},{"startTime":1137.5140000000001,"endTime":1139.835,"body":"And again, you only have one life."},{"startTime":1140.056,"endTime":1143.999,"body":"This sounds really stupid saying it this"},{"startTime":1140.056,"endTime":1143.999,"body":"way."},{"startTime":1144.039,"endTime":1149.984,"body":"But if you miss out on those"},{"startTime":1144.039,"endTime":1149.984,"body":"opportunities, you might end up as a"},{"startTime":1149.984,"endTime":1156.39,"body":"60-year-old lady thinking back and say,"},{"startTime":1149.984,"endTime":1156.39,"body":"damn, I should really have joined that"},{"startTime":1156.39,"endTime":1157.01,"body":"party."},{"startTime":1157.01,"endTime":1157.931,"body":"I should have joined this."},{"startTime":1157.931,"endTime":1162.675,"body":"I should have at least tried to get this"},{"startTime":1157.931,"endTime":1162.675,"body":"experience, spend more time with my"},{"startTime":1162.675,"endTime":1163.595,"body":"family."},{"startTime":1164.957,"endTime":1165.997,"body":"So I think..."},{"startTime":1166.3020000000001,"endTime":1174.769,"body":"in these days as well, it's really easy to"},{"startTime":1166.3020000000001,"endTime":1174.769,"body":"think that yes, now I need to be on point"},{"startTime":1174.769,"endTime":1177.631,"body":"with everything, my nutrition, all the"},{"startTime":1174.769,"endTime":1177.631,"body":"time."},{"startTime":1177.8110000000001,"endTime":1183.556,"body":"But if you end up missing out on important"},{"startTime":1177.8110000000001,"endTime":1183.556,"body":"family events, important friends, birthday"},{"startTime":1183.556,"endTime":1187.439,"body":"parties, you miss out on life."},{"startTime":1187.439,"endTime":1188.78,"body":"That was a deep one."},{"startTime":1189.041,"endTime":1190.3410000000001,"body":"But yeah."},{"startTime":1190.866,"endTime":1191.9460000000001,"body":"you're right though."},{"startTime":1192.507,"endTime":1197.729,"body":"I've seen this and I will say like because"},{"startTime":1192.507,"endTime":1197.729,"body":"there's a certain post that comes up every"},{"startTime":1197.729,"endTime":1202.351,"body":"single year and I do get it and you know"},{"startTime":1197.729,"endTime":1202.351,"body":"what I'm guilty of posting that exact same"},{"startTime":1202.351,"endTime":1204.192,"body":"thing back in 2021."},{"startTime":1204.252,"endTime":1211.015,"body":"So I do understand people come from a from"},{"startTime":1204.252,"endTime":1211.015,"body":"a positive place with this and it's the"},{"startTime":1211.295,"endTime":1214.776,"body":"macros over sorry memories over macros"},{"startTime":1211.295,"endTime":1214.776,"body":"statement."},{"startTime":1216.3690000000001,"endTime":1219.2150000000001,"body":"However, like I said, right, I'm guilty."},{"startTime":1219.2150000000001,"endTime":1223.644,"body":"I posted this, I think back in 2020 or 21,"},{"startTime":1219.2150000000001,"endTime":1223.644,"body":"like early, you know."},{"startTime":1225.757,"endTime":1231.14,"body":"That goes back to my point earlier, where"},{"startTime":1225.757,"endTime":1231.14,"body":"it's not either or, right?"},{"startTime":1231.14,"endTime":1236.083,"body":"It's not right balance, like choosing"},{"startTime":1231.14,"endTime":1236.083,"body":"between one or two, like no, taking both"},{"startTime":1236.083,"endTime":1242.226,"body":"sides and moving them in the right, you"},{"startTime":1236.083,"endTime":1242.226,"body":"know, the same direction because macros."},{"startTime":1242.226,"endTime":1243.047,"body":"Yes."},{"startTime":1243.067,"endTime":1246.569,"body":"I think memories are more important than"},{"startTime":1243.067,"endTime":1246.569,"body":"tracking macros in this scenario."},{"startTime":1246.849,"endTime":1249.771,"body":"However, if we think, okay, macros, right?"},{"startTime":1249.771,"endTime":1252.5520000000001,"body":"Cateries like that still goes, even if we"},{"startTime":1249.771,"endTime":1252.5520000000001,"body":"don't track."},{"startTime":1254.713,"endTime":1256.913,"body":"Again, we don't want to be super strict."},{"startTime":1257.634,"endTime":1261.515,"body":"And the memories ultimately are like,"},{"startTime":1257.634,"endTime":1261.515,"body":"that's what we remember."},{"startTime":1261.875,"endTime":1266.097,"body":"We don't think, oh, that Christmas, I"},{"startTime":1261.875,"endTime":1266.097,"body":"really hit my macros that time."},{"startTime":1267.478,"endTime":1272.96,"body":"Or I really controlled my carbohydrate"},{"startTime":1267.478,"endTime":1272.96,"body":"intake and my saturated fats or whatever"},{"startTime":1272.96,"endTime":1273.64,"body":"it is."},{"startTime":1274.021,"endTime":1276.141,"body":"Of course, we don't do that."},{"startTime":1276.241,"endTime":1278.622,"body":"No, we think, I had a great time with my"},{"startTime":1276.241,"endTime":1278.622,"body":"family."},{"startTime":1278.622,"endTime":1282.084,"body":"Oh, I remember my brother did this stupid"},{"startTime":1278.622,"endTime":1282.084,"body":"thing."},{"startTime":1282.084,"endTime":1284.064,"body":"You know, those kind of little things."},{"startTime":1286.025,"endTime":1290.528,"body":"But of course, I don't want that statement"},{"startTime":1286.025,"endTime":1290.528,"body":"to be like, right, okay, so that means"},{"startTime":1290.528,"endTime":1292.79,"body":"that all the other stuff doesn't matter."},{"startTime":1293.031,"endTime":1296.5130000000001,"body":"And this again goes back to like that the"},{"startTime":1293.031,"endTime":1296.5130000000001,"body":"practicing moderation."},{"startTime":1297.0140000000001,"endTime":1300.317,"body":"I do still think like we, of course,"},{"startTime":1297.0140000000001,"endTime":1300.317,"body":"right?"},{"startTime":1300.317,"endTime":1303.92,"body":"We're not gonna be strict, but there are a"},{"startTime":1300.317,"endTime":1303.92,"body":"couple of things we can do like your"},{"startTime":1303.92,"endTime":1309.184,"body":"protein, for example, that are very basic"},{"startTime":1303.92,"endTime":1309.184,"body":"and that can really almost act like a."},{"startTime":1310.857,"endTime":1311.818,"body":"I'm like a safety net."},{"startTime":1311.818,"endTime":1313.44,"body":"Does that make sense?"},{"startTime":1313.44,"endTime":1318.147,"body":"To where, hey, you cover some of those"},{"startTime":1313.44,"endTime":1318.147,"body":"bases and you just do both."},{"startTime":1318.147,"endTime":1322.012,"body":"You enjoy and you keep it like in check,"},{"startTime":1318.147,"endTime":1322.012,"body":"you know?"},{"startTime":1323.006,"endTime":1323.989,"body":"Absolutely."},{"startTime":1325.425,"endTime":1326.3880000000001,"body":"I like that."},{"startTime":1326.8110000000001,"endTime":1327.7730000000001,"body":"What was your recommendation?"},{"startTime":1327.7730000000001,"endTime":1332.444,"body":"Cause you mentioned this before we hit"},{"startTime":1327.7730000000001,"endTime":1332.444,"body":"record in terms of like sticking to your,"},{"startTime":1332.444,"endTime":1334.568,"body":"like your workout routines and stuff."},{"startTime":1337.766,"endTime":1344.368,"body":"So yes, it can be hard to kind of get the"},{"startTime":1337.766,"endTime":1344.368,"body":"workouts in, especially if you might have"},{"startTime":1344.368,"endTime":1350.3890000000001,"body":"a family that are not supportive and not"},{"startTime":1344.368,"endTime":1350.3890000000001,"body":"usually exercise a lot over Christmas."},{"startTime":1350.769,"endTime":1356.451,"body":"Luckily I got a family which is quite"},{"startTime":1350.769,"endTime":1356.451,"body":"active and sometimes we do even a big"},{"startTime":1356.451,"endTime":1363.353,"body":"Christmas workout all together if"},{"startTime":1356.451,"endTime":1363.353,"body":"everybody is up for it on Christmas Day."},{"startTime":1364.093,"endTime":1365.233,"body":"But I think..."},{"startTime":1365.49,"endTime":1369.752,"body":"The most important part is, like I"},{"startTime":1365.49,"endTime":1369.752,"body":"mentioned earlier as well, shift your"},{"startTime":1369.752,"endTime":1372.873,"body":"focus away from the fact that you have to"},{"startTime":1369.752,"endTime":1372.873,"body":"do the gym."},{"startTime":1373.914,"endTime":1377.916,"body":"Just daily activity is brilliant enough."},{"startTime":1378.036,"endTime":1382.079,"body":"And if that's dancing with your sister in"},{"startTime":1378.036,"endTime":1382.079,"body":"the kitchen, like I tend to do, that's"},{"startTime":1382.079,"endTime":1384.6200000000001,"body":"still a couple of movements in."},{"startTime":1385.14,"endTime":1386.5610000000001,"body":"Your body will thank you for it."},{"startTime":1386.5610000000001,"endTime":1388.602,"body":"Your mind will thank you for it."},{"startTime":1389.143,"endTime":1393.505,"body":"But I think in terms of keeping your"},{"startTime":1389.143,"endTime":1393.505,"body":"results..."},{"startTime":1394.6380000000001,"endTime":1399.921,"body":"If you can, maybe get one or two sessions"},{"startTime":1394.6380000000001,"endTime":1399.921,"body":"in, but keep it low standard, get into"},{"startTime":1399.921,"endTime":1406.7250000000001,"body":"movement and like I said earlier as well,"},{"startTime":1399.921,"endTime":1406.7250000000001,"body":"don't expect yourself to do exactly the"},{"startTime":1406.7250000000001,"endTime":1410.6680000000001,"body":"same things as you do when you're home."},{"startTime":1410.6680000000001,"endTime":1413.829,"body":"What's your thoughts on this, Johan?"},{"startTime":1414.469,"endTime":1415.069,"body":"I like that."},{"startTime":1415.069,"endTime":1420.012,"body":"I think it's kind of two takes I have on"},{"startTime":1415.069,"endTime":1420.012,"body":"that one from both sides."},{"startTime":1420.012,"endTime":1424.054,"body":"So first of all, let me see, like, where"},{"startTime":1420.012,"endTime":1424.054,"body":"do we start?"},{"startTime":1424.054,"endTime":1429.1970000000001,"body":"First of all, like being okay, being the"},{"startTime":1424.054,"endTime":1429.1970000000001,"body":"person in the family, right?"},{"startTime":1429.1970000000001,"endTime":1431.538,"body":"And you have an active family, so that"},{"startTime":1429.1970000000001,"endTime":1431.538,"body":"helps, you know, it makes it easier."},{"startTime":1431.538,"endTime":1435.1000000000001,"body":"But let's say you don't or, you know,"},{"startTime":1431.538,"endTime":1435.1000000000001,"body":"let's say you're like, Hey, you know, I"},{"startTime":1435.1000000000001,"endTime":1438.641,"body":"kind of want to do the workout or I kind"},{"startTime":1435.1000000000001,"endTime":1438.641,"body":"of want to go on a walk."},{"startTime":1439.8020000000001,"endTime":1442.864,"body":"But like you need to be that person who"},{"startTime":1439.8020000000001,"endTime":1442.864,"body":"wants to bring it up, right?"},{"startTime":1442.864,"endTime":1444.124,"body":"Who needs to bring it up."},{"startTime":1444.221,"endTime":1445.0610000000001,"body":"Be that person."},{"startTime":1445.0610000000001,"endTime":1446.902,"body":"Like it's cool, you know what I mean?"},{"startTime":1446.902,"endTime":1448.843,"body":"Like involve your friends and family."},{"startTime":1448.843,"endTime":1453.605,"body":"Like I don't care if you go for a walk or"},{"startTime":1448.843,"endTime":1453.605,"body":"which by the way is very good to do after"},{"startTime":1453.605,"endTime":1454.565,"body":"a big meal."},{"startTime":1456.426,"endTime":1457.246,"body":"You'll feel a lot better."},{"startTime":1457.246,"endTime":1461.4080000000001,"body":"Like by the way, side note, like if you do"},{"startTime":1457.246,"endTime":1461.4080000000001,"body":"that before sitting down on that couch,"},{"startTime":1461.4080000000001,"endTime":1465.5900000000001,"body":"you're gonna feel a lot better than eating"},{"startTime":1461.4080000000001,"endTime":1465.5900000000001,"body":"and then straight to the couch."},{"startTime":1466.23,"endTime":1468.131,"body":"But okay, back to what I was saying."},{"startTime":1468.131,"endTime":1469.0910000000001,"body":"Just be that person."},{"startTime":1469.0910000000001,"endTime":1470.8120000000001,"body":"Like say, hey, let's go for a walk, right?"},{"startTime":1470.8120000000001,"endTime":1472.265,"body":"Or I don't know, like."},{"startTime":1472.265,"endTime":1476.1670000000001,"body":"have a snowball fight or something like"},{"startTime":1472.265,"endTime":1476.1670000000001,"body":"go, I don't know, go skiing like the next"},{"startTime":1476.1670000000001,"endTime":1478.689,"body":"day or something like that, or have a"},{"startTime":1476.1670000000001,"endTime":1478.689,"body":"workout."},{"startTime":1479.269,"endTime":1482.871,"body":"If you get all those calories in, like you"},{"startTime":1479.269,"endTime":1482.871,"body":"can use that as fuel."},{"startTime":1483.012,"endTime":1486.694,"body":"And I've seen a lot of people like PR"},{"startTime":1483.012,"endTime":1486.694,"body":"during that week, right, like between"},{"startTime":1486.694,"endTime":1490.597,"body":"Christmas and New Year's because once"},{"startTime":1486.694,"endTime":1490.597,"body":"you're sleeping better, they're more"},{"startTime":1490.597,"endTime":1493.819,"body":"recovered maybe, you know, a lot of"},{"startTime":1490.597,"endTime":1493.819,"body":"calories and they're just hitting, you"},{"startTime":1493.819,"endTime":1498.662,"body":"know, super heavy lifts, like use the"},{"startTime":1493.819,"endTime":1498.662,"body":"fuel, you know, but be that person and be"},{"startTime":1498.662,"endTime":1502.224,"body":"okay with that, be okay like being the"},{"startTime":1498.662,"endTime":1502.224,"body":"active person or."},{"startTime":1502.4170000000001,"endTime":1505.227,"body":"You know, like don't worry about people"},{"startTime":1502.4170000000001,"endTime":1505.227,"body":"like say no."},{"startTime":1506.1380000000001,"endTime":1509.179,"body":"Yeah I think that's really important"},{"startTime":1506.1380000000001,"endTime":1509.179,"body":"because people are going to judge you"},{"startTime":1509.179,"endTime":1514.943,"body":"whatever choices you're taking and I think"},{"startTime":1509.179,"endTime":1514.943,"body":"that can relate a lot to nutrition as well"},{"startTime":1514.943,"endTime":1522.387,"body":"actually because if you worked really hard"},{"startTime":1514.943,"endTime":1522.387,"body":"this year keeping your good nutrition I"},{"startTime":1522.387,"endTime":1528.47,"body":"think it's a good way to say to your"},{"startTime":1522.387,"endTime":1528.47,"body":"family as well and let them know that"},{"startTime":1528.49,"endTime":1533.633,"body":"you're actually done quite a lot of work"},{"startTime":1528.49,"endTime":1533.633,"body":"in terms of your results and you would"},{"startTime":1533.633,"endTime":1534.5130000000001,"body":"like to..."},{"startTime":1534.626,"endTime":1539.828,"body":"Maybe try to shift focus on Christmas this"},{"startTime":1534.626,"endTime":1539.828,"body":"year to eat a little bit more healthier."},{"startTime":1539.848,"endTime":1542.669,"body":"Try to choose a little bit more healthier"},{"startTime":1539.848,"endTime":1542.669,"body":"snacks."},{"startTime":1542.789,"endTime":1545.81,"body":"Yes, we can have desserts but maybe we"},{"startTime":1542.789,"endTime":1545.81,"body":"have two options."},{"startTime":1545.81,"endTime":1551.5130000000001,"body":"Then we have a fruit salad and then we"},{"startTime":1545.81,"endTime":1551.5130000000001,"body":"have some cake or we make something, try"},{"startTime":1551.5130000000001,"endTime":1558.115,"body":"to make some healthier options so that"},{"startTime":1551.5130000000001,"endTime":1558.115,"body":"people can choose a little bit different"},{"startTime":1558.4750000000001,"endTime":1563.617,"body":"so that they allow you as well to keep"},{"startTime":1558.4750000000001,"endTime":1563.617,"body":"your good habits without you having to..."},{"startTime":1563.83,"endTime":1568.395,"body":"not eat what everybody else eats, but"},{"startTime":1563.83,"endTime":1568.395,"body":"involve your family, involve them to take"},{"startTime":1568.395,"endTime":1571.758,"body":"better choices for both you, but also"},{"startTime":1568.395,"endTime":1571.758,"body":"themselves."},{"startTime":1572.099,"endTime":1577.905,"body":"And I don't see anything wrong with adding"},{"startTime":1572.099,"endTime":1577.905,"body":"a little bit more fruits, a little bit"},{"startTime":1577.905,"endTime":1582.609,"body":"more veggies, because that can be a good"},{"startTime":1577.905,"endTime":1582.609,"body":"snack too, you know?"},{"startTime":1583.929,"endTime":1585.169,"body":"Yeah, absolutely."},{"startTime":1586.1100000000001,"endTime":1590.5520000000001,"body":"And now I'm going to flip it to the other"},{"startTime":1586.1100000000001,"endTime":1590.5520000000001,"body":"end of the extreme, basically, which is my"},{"startTime":1590.5520000000001,"endTime":1591.753,"body":"other take on this."},{"startTime":1592.233,"endTime":1594.954,"body":"I have seen this before too, so I do want"},{"startTime":1592.233,"endTime":1594.954,"body":"to mention it."},{"startTime":1595.195,"endTime":1599.717,"body":"I also don't want people to think, oh, I'm"},{"startTime":1595.195,"endTime":1599.717,"body":"the fit person."},{"startTime":1599.977,"endTime":1603.259,"body":"I make the healthy choices, but my family"},{"startTime":1599.977,"endTime":1603.259,"body":"doesn't do that."},{"startTime":1603.259,"endTime":1604.76,"body":"So I'm better than them."},{"startTime":1604.96,"endTime":1609.223,"body":"Like as much as they're not literally"},{"startTime":1604.96,"endTime":1609.223,"body":"saying that I've seen comments like that"},{"startTime":1609.223,"endTime":1613.044,"body":"where it's like, you know, yeah, but my"},{"startTime":1609.223,"endTime":1613.044,"body":"family eats unhealthy or you know."},{"startTime":1613.585,"endTime":1620.828,"body":"And it's like, also there, like don't"},{"startTime":1613.585,"endTime":1620.828,"body":"judge them either for not doing the things"},{"startTime":1620.828,"endTime":1622.708,"body":"that we do, right?"},{"startTime":1622.768,"endTime":1626.65,"body":"Because if you're listening to this"},{"startTime":1622.768,"endTime":1626.65,"body":"podcast and you're maybe like Alexander or"},{"startTime":1626.65,"endTime":1629.371,"body":"me, like we are into fitness."},{"startTime":1629.371,"endTime":1631.152,"body":"We like this stuff, right?"},{"startTime":1631.432,"endTime":1632.332,"body":"We're into nutrition."},{"startTime":1632.332,"endTime":1637.295,"body":"Like we, you know, we like to nerd out on"},{"startTime":1632.332,"endTime":1637.295,"body":"this stuff, but like that's us."},{"startTime":1637.295,"endTime":1641.556,"body":"It doesn't have to mean that someone else"},{"startTime":1637.295,"endTime":1641.556,"body":"who we just happen to spend time with,"},{"startTime":1641.556,"endTime":1642.2160000000001,"body":"right?"},{"startTime":1642.597,"endTime":1648.259,"body":"has to have the exact same ideas or"},{"startTime":1642.597,"endTime":1648.259,"body":"relationship with those kind of things."},{"startTime":1648.859,"endTime":1652.901,"body":"Everyone is at a different stage and I do"},{"startTime":1648.859,"endTime":1652.901,"body":"want everyone like on both sides, right?"},{"startTime":1653.021,"endTime":1658.964,"body":"To just appreciate the other person for"},{"startTime":1653.021,"endTime":1658.964,"body":"where they're at and in neither case push"},{"startTime":1658.964,"endTime":1661.865,"body":"like anything on the other, right?"},{"startTime":1662.345,"endTime":1665.547,"body":"And I do think that's important because I"},{"startTime":1662.345,"endTime":1665.547,"body":"have seen that a couple of times, like"},{"startTime":1665.547,"endTime":1670.1680000000001,"body":"it's maybe less common, but it also"},{"startTime":1665.547,"endTime":1670.1680000000001,"body":"shouldn't be like."},{"startTime":1670.6290000000001,"endTime":1672.81,"body":"almost like, oh yes, it's because it's"},{"startTime":1670.6290000000001,"endTime":1672.81,"body":"their fault."},{"startTime":1672.81,"endTime":1677.733,"body":"Because, you know, when my family makes"},{"startTime":1672.81,"endTime":1677.733,"body":"the dinner or the snacks or when they"},{"startTime":1677.733,"endTime":1681.295,"body":"bring something, it's always like this"},{"startTime":1677.733,"endTime":1681.295,"body":"unhealthy food, you know, like, let's also"},{"startTime":1681.295,"endTime":1683.616,"body":"not go that way, you know what I mean?"},{"startTime":1683.81,"endTime":1684.77,"body":"Absolutely."},{"startTime":1686.131,"endTime":1692.114,"body":"And I think I've experienced this a lot"},{"startTime":1686.131,"endTime":1692.114,"body":"actually with some of my friends because"},{"startTime":1692.114,"endTime":1697.737,"body":"I'm practicing a lot of intermittent"},{"startTime":1692.114,"endTime":1697.737,"body":"fasting and that's worked brilliant for me"},{"startTime":1698.1970000000001,"endTime":1705.681,"body":"in terms of both my stomach health,"},{"startTime":1698.1970000000001,"endTime":1705.681,"body":"keeping focused at work and when my"},{"startTime":1705.681,"endTime":1713.445,"body":"friends then don't necessarily manage to"},{"startTime":1705.681,"endTime":1713.445,"body":"do this intermittent fasting or yeah."},{"startTime":1713.862,"endTime":1719.7640000000001,"body":"they are together with me for a brunch and"},{"startTime":1713.862,"endTime":1719.7640000000001,"body":"I might just wait an hour before I eat."},{"startTime":1720.044,"endTime":1724.026,"body":"They'd be like, oh yeah, but I should"},{"startTime":1720.044,"endTime":1724.026,"body":"probably wait then too and kind of"},{"startTime":1724.026,"endTime":1725.526,"body":"question themselves."},{"startTime":1726.067,"endTime":1730.8890000000001,"body":"And then I always say that even though I"},{"startTime":1726.067,"endTime":1730.8890000000001,"body":"take these choices for myself, it doesn't"},{"startTime":1730.8890000000001,"endTime":1734.13,"body":"necessarily mean that it's going to be the"},{"startTime":1730.8890000000001,"endTime":1734.13,"body":"right thing for you to do."},{"startTime":1735.05,"endTime":1739.3120000000001,"body":"I'm happy for you to take a coffee, I'm"},{"startTime":1735.05,"endTime":1739.3120000000001,"body":"happy for you to take something to eat."},{"startTime":1739.352,"endTime":1742.933,"body":"These are my choices and I take these for"},{"startTime":1739.352,"endTime":1742.933,"body":"my sake."},{"startTime":1742.95,"endTime":1745.931,"body":"And I think you should do the same in"},{"startTime":1742.95,"endTime":1745.931,"body":"terms of your health."},{"startTime":1747.012,"endTime":1748.973,"body":"Because we're all different, you know?"},{"startTime":1749.214,"endTime":1755.078,"body":"And I think not judging each other is kind"},{"startTime":1749.214,"endTime":1755.078,"body":"of the best way to go both for family and"},{"startTime":1755.078,"endTime":1760.601,"body":"friends in terms of both nutrition and"},{"startTime":1755.078,"endTime":1760.601,"body":"activity habits in general."},{"startTime":1761.442,"endTime":1768.467,"body":"And try just to have focus on taking the"},{"startTime":1761.442,"endTime":1768.467,"body":"choices that feel right for you in this"},{"startTime":1768.467,"endTime":1768.988,"body":"society."},{"startTime":1768.988,"endTime":1771.949,"body":"Because there's a lot of stress and press."},{"startTime":1771.9940000000001,"endTime":1774.315,"body":"of what we should do and should not do."},{"startTime":1774.516,"endTime":1779.181,"body":"So try to dig a little bit deeper into"},{"startTime":1774.516,"endTime":1779.181,"body":"yourself and take more choices for you"},{"startTime":1779.181,"endTime":1784.886,"body":"rather than thinking about everybody else,"},{"startTime":1779.181,"endTime":1784.886,"body":"what they expect you to do or let them"},{"startTime":1784.886,"endTime":1788.789,"body":"know that you don't expect them to take"},{"startTime":1784.886,"endTime":1788.789,"body":"the same choices as you do."},{"startTime":1789.913,"endTime":1790.853,"body":"Absolutely."},{"startTime":1791.313,"endTime":1796.316,"body":"I think what'll help here too, because"},{"startTime":1791.313,"endTime":1796.316,"body":"it's one thing, like I just said, like you"},{"startTime":1796.316,"endTime":1798.9170000000001,"body":"know, big picture, kind of reflecting,"},{"startTime":1796.316,"endTime":1798.9170000000001,"body":"planning."},{"startTime":1798.958,"endTime":1802.94,"body":"It's one thing to kind of go into these"},{"startTime":1798.958,"endTime":1802.94,"body":"weeks having had a chat like we're having"},{"startTime":1802.94,"endTime":1806.422,"body":"right now, knowing hey this is what is"},{"startTime":1802.94,"endTime":1806.422,"body":"important for me, this is what I might be"},{"startTime":1806.422,"endTime":1807.282,"body":"trying."},{"startTime":1807.742,"endTime":1812.685,"body":"That's one thing, but I then still think"},{"startTime":1807.742,"endTime":1812.685,"body":"that in the moment, like when we are there"},{"startTime":1812.685,"endTime":1818.368,"body":"with our family, when we are going, you"},{"startTime":1812.685,"endTime":1818.368,"body":"know, on the Christmas break,"},{"startTime":1821.017,"endTime":1823.057,"body":"Sometimes we forget, you know what I mean?"},{"startTime":1823.057,"endTime":1826.618,"body":"Like it's one thing to say it like"},{"startTime":1823.057,"endTime":1826.618,"body":"beforehand, but sometimes like in the"},{"startTime":1826.618,"endTime":1831.28,"body":"moment, we're maybe just less mindful, we"},{"startTime":1826.618,"endTime":1831.28,"body":"just kind of go about a week."},{"startTime":1831.3,"endTime":1836.3410000000001,"body":"So I do also like almost having like a"},{"startTime":1831.3,"endTime":1836.3410000000001,"body":"mini check-in from time to time and"},{"startTime":1836.3410000000001,"endTime":1839.983,"body":"reflect and just talk to yourself in a way"},{"startTime":1836.3410000000001,"endTime":1839.983,"body":"without being weird about it."},{"startTime":1839.983,"endTime":1846.444,"body":"But like to kind of like keep present and"},{"startTime":1839.983,"endTime":1846.444,"body":"in the moment and just aware because..."},{"startTime":1847.525,"endTime":1850.845,"body":"And this again, this goes to what you"},{"startTime":1847.525,"endTime":1850.845,"body":"said, like not everyone has to do this,"},{"startTime":1850.845,"endTime":1856.007,"body":"but I like to do a daily meditation,"},{"startTime":1850.845,"endTime":1856.007,"body":"journaling."},{"startTime":1856.007,"endTime":1860.768,"body":"Sometimes that's a couple minutes, five"},{"startTime":1856.007,"endTime":1860.768,"body":"minutes, 10, whatever, sometimes longer."},{"startTime":1861.068,"endTime":1866.3700000000001,"body":"But there's like every day, like there's a"},{"startTime":1861.068,"endTime":1866.3700000000001,"body":"point where I look ahead, you know, in the"},{"startTime":1866.3700000000001,"endTime":1868.55,"body":"morning, when I plan a little bit."},{"startTime":1868.75,"endTime":1870.551,"body":"And at the end of the day, I reflect."},{"startTime":1871.371,"endTime":1873.332,"body":"You don't always have to do it that way,"},{"startTime":1871.371,"endTime":1873.332,"body":"right?"},{"startTime":1873.332,"endTime":1876.092,"body":"You can do it every other day or I don't"},{"startTime":1873.332,"endTime":1876.092,"body":"care."},{"startTime":1876.092,"endTime":1876.972,"body":"Once a week."},{"startTime":1877.949,"endTime":1880.769,"body":"But I always want to recommend people"},{"startTime":1877.949,"endTime":1880.769,"body":"checking in with themselves every now and"},{"startTime":1880.769,"endTime":1880.989,"body":"then."},{"startTime":1880.989,"endTime":1884.71,"body":"And you could even do this before you're,"},{"startTime":1880.989,"endTime":1884.71,"body":"I don't know, you're on your way to your"},{"startTime":1884.71,"endTime":1887.271,"body":"family or you're about to sit down for the"},{"startTime":1884.71,"endTime":1887.271,"body":"meal."},{"startTime":1887.271,"endTime":1893.053,"body":"Like have a little bit of almost like a,"},{"startTime":1887.271,"endTime":1893.053,"body":"yeah, a bit of just a mind, mindful"},{"startTime":1893.053,"endTime":1897.354,"body":"moment, you know, where we just kind of"},{"startTime":1893.053,"endTime":1897.354,"body":"think like, how do I want to feel going"},{"startTime":1897.354,"endTime":1898.2740000000001,"body":"into this?"},{"startTime":1899.214,"endTime":1901.555,"body":"And how do I want to feel afterwards?"},{"startTime":1902.655,"endTime":1904.896,"body":"And I think that will help us a lot too."},{"startTime":1904.9560000000001,"endTime":1906.796,"body":"Because there's a difference between"},{"startTime":1907.077,"endTime":1910.557,"body":"eating, enjoying, you know, until we're"},{"startTime":1907.077,"endTime":1910.557,"body":"full, right?"},{"startTime":1910.9180000000001,"endTime":1911.758,"body":"And overdoing it."},{"startTime":1911.758,"endTime":1913.218,"body":"I'm very guilty of this."},{"startTime":1913.738,"endTime":1919.24,"body":"And I even had it last year still, where"},{"startTime":1913.738,"endTime":1919.24,"body":"one day I just, I definitely overate,"},{"startTime":1919.24,"endTime":1919.94,"body":"right?"},{"startTime":1920.8600000000001,"endTime":1925.242,"body":"And I think if we, so I also make those"},{"startTime":1920.8600000000001,"endTime":1925.242,"body":"mistakes, but like, I think if we have"},{"startTime":1925.242,"endTime":1929.063,"body":"those mini check-ins with ourselves,"},{"startTime":1925.242,"endTime":1929.063,"body":"whether that's before the meal or even in"},{"startTime":1929.063,"endTime":1929.983,"body":"between, right?"},{"startTime":1929.983,"endTime":1934.644,"body":"We talked about before we hit record, I"},{"startTime":1929.983,"endTime":1934.644,"body":"think, maybe getting seconds or making"},{"startTime":1934.644,"endTime":1936.084,"body":"that decision, it's like..."},{"startTime":1937.0130000000001,"endTime":1939.794,"body":"Let's have a moment where, okay, we kind"},{"startTime":1937.0130000000001,"endTime":1939.794,"body":"of slow down a little bit."},{"startTime":1939.794,"endTime":1945.016,"body":"We try to be in the moment, mindful, and"},{"startTime":1939.794,"endTime":1945.016,"body":"just make the smart decision without"},{"startTime":1945.016,"endTime":1949.778,"body":"restricting ourselves, but just thinking,"},{"startTime":1945.016,"endTime":1949.778,"body":"because if I think about it now, I felt"},{"startTime":1949.778,"endTime":1951.1190000000001,"body":"like shit afterwards, you know what I"},{"startTime":1949.778,"endTime":1951.1190000000001,"body":"mean?"},{"startTime":1951.1190000000001,"endTime":1956.421,"body":"Because I was too full, it felt"},{"startTime":1951.1190000000001,"endTime":1956.421,"body":"uncomfortable, I sat down on the couch, I"},{"startTime":1956.421,"endTime":1959.002,"body":"could just take a nap right there and"},{"startTime":1956.421,"endTime":1959.002,"body":"then, you know?"},{"startTime":1959.142,"endTime":1962.5230000000001,"body":"It's like, we can almost avoid that by"},{"startTime":1959.142,"endTime":1962.5230000000001,"body":"sometimes having a little bit of a mini"},{"startTime":1962.5230000000001,"endTime":1964.0040000000001,"body":"check-in with ourselves."},{"startTime":1964.344,"endTime":1965.5040000000001,"body":"And again, that could be..."},{"startTime":1965.641,"endTime":1969.708,"body":"The day before could be the morning, could"},{"startTime":1965.641,"endTime":1969.708,"body":"be right before, during, I don't care."},{"startTime":1970.51,"endTime":1974.236,"body":"But being a little bit more mindful, I"},{"startTime":1970.51,"endTime":1974.236,"body":"think will be very important here too."},{"startTime":1974.83,"endTime":1975.73,"body":"Absolutely."},{"startTime":1975.73,"endTime":1981.534,"body":"And when it comes to, I've experienced"},{"startTime":1975.73,"endTime":1981.534,"body":"this with my clients and myself, stuff"},{"startTime":1981.534,"endTime":1986.497,"body":"with overeating, of course, too much good"},{"startTime":1981.534,"endTime":1986.497,"body":"food over Christmas."},{"startTime":1986.678,"endTime":1991.721,"body":"And if you're the type of person who tend"},{"startTime":1986.678,"endTime":1991.721,"body":"to always overeat, not just like one meal,"},{"startTime":1991.721,"endTime":1996.664,"body":"but with every meals, I think what you say"},{"startTime":1991.721,"endTime":1996.664,"body":"with the planning, slowing things down a"},{"startTime":1996.664,"endTime":2003.929,"body":"bit and think about your choices before"},{"startTime":1996.664,"endTime":2003.929,"body":"you go set, before you sit down at dinner"},{"startTime":2003.929,"endTime":2004.689,"body":"table."},{"startTime":2005.782,"endTime":2007.082,"body":"might be a good thing."},{"startTime":2007.223,"endTime":2013.006,"body":"I always recommend my clients who struggle"},{"startTime":2007.223,"endTime":2013.006,"body":"especially with overeating to just fill up"},{"startTime":2013.006,"endTime":2018.309,"body":"their plate once, then make a decent plate"},{"startTime":2013.006,"endTime":2018.309,"body":"with plenty of proteins and a lot of"},{"startTime":2018.309,"endTime":2022.731,"body":"veggies and then add a little bit of the"},{"startTime":2018.309,"endTime":2022.731,"body":"things that you would like to taste on"},{"startTime":2023.0910000000001,"endTime":2025.833,"body":"that looks nice and then keep it to that"},{"startTime":2023.0910000000001,"endTime":2025.833,"body":"plate."},{"startTime":2025.833,"endTime":2028.174,"body":"You know that this is what I'm having for"},{"startTime":2025.833,"endTime":2028.174,"body":"dinner."},{"startTime":2028.935,"endTime":2033.477,"body":"When it comes to dessert, if you know that"},{"startTime":2028.935,"endTime":2033.477,"body":"you're having a lot of dessert too,"},{"startTime":2033.6970000000001,"endTime":2034.4370000000001,"body":"then..."},{"startTime":2034.846,"endTime":2041.31,"body":"cut one slice piece of cake, then cut it"},{"startTime":2034.846,"endTime":2041.31,"body":"in two pieces and start eating the one"},{"startTime":2041.31,"endTime":2042.15,"body":"piece."},{"startTime":2042.471,"endTime":2046.553,"body":"Because then you know when you finish that"},{"startTime":2042.471,"endTime":2046.553,"body":"one piece you have another one and that's"},{"startTime":2046.553,"endTime":2050.976,"body":"a nice treat and a nice trick for your"},{"startTime":2046.553,"endTime":2050.976,"body":"head in terms of serving size."},{"startTime":2051.177,"endTime":2055.66,"body":"Because in your head or your head thinks"},{"startTime":2051.177,"endTime":2055.66,"body":"that you might have two pieces of cake but"},{"startTime":2055.66,"endTime":2061.5029999999997,"body":"you actually had just one, you just cut it"},{"startTime":2055.66,"endTime":2061.5029999999997,"body":"in two and that's a nice way to kind of"},{"startTime":2061.964,"endTime":2064.3579999999997,"body":"slowly slow down"},{"startTime":2064.3579999999997,"endTime":2069.1,"body":"that craving that you have and your habit"},{"startTime":2064.3579999999997,"endTime":2069.1,"body":"of overeating."},{"startTime":2069.48,"endTime":2074.4629999999997,"body":"And I think that works or it has worked"},{"startTime":2069.48,"endTime":2074.4629999999997,"body":"brilliantly for a lot of my clients."},{"startTime":2074.4629999999997,"endTime":2078.945,"body":"So if that's a good take on for you guys"},{"startTime":2074.4629999999997,"endTime":2078.945,"body":"as well, I strongly recommend it."},{"startTime":2080.305,"endTime":2081.265,"body":"I love that."},{"startTime":2081.745,"endTime":2084.486,"body":"I think slowing down in general can be so"},{"startTime":2081.745,"endTime":2084.486,"body":"good."},{"startTime":2084.786,"endTime":2088.747,"body":"Just putting a fork down a little bit more"},{"startTime":2084.786,"endTime":2088.747,"body":"often, like actually chewing your food."},{"startTime":2090.267,"endTime":2094.348,"body":"I'm definitely very guilty of like rushing"},{"startTime":2090.267,"endTime":2094.348,"body":"meals sometimes, still, right?"},{"startTime":2094.348,"endTime":2095.409,"body":"You're busy, right?"},{"startTime":2095.409,"endTime":2098.209,"body":"I have to like remind myself to not do"},{"startTime":2095.409,"endTime":2098.209,"body":"that."},{"startTime":2098.349,"endTime":2102.891,"body":"But it's like when you eat super fast, you"},{"startTime":2098.349,"endTime":2102.891,"body":"can like overeat before you realize it"},{"startTime":2102.891,"endTime":2103.7110000000002,"body":"almost."},{"startTime":2104.271,"endTime":2106.452,"body":"If you slow down, you actually can avoid"},{"startTime":2104.271,"endTime":2106.452,"body":"that."},{"startTime":2106.452,"endTime":2109.232,"body":"There's a little bit of a delay there when"},{"startTime":2106.452,"endTime":2109.232,"body":"it comes to right, actually eating,"},{"startTime":2109.232,"endTime":2110.492,"body":"feeling full, right?"},{"startTime":2110.7690000000002,"endTime":2112.91,"body":"and that kind of translating to the brain."},{"startTime":2112.971,"endTime":2115.993,"body":"So it's like, do that, like slow down a"},{"startTime":2112.971,"endTime":2115.993,"body":"little bit."},{"startTime":2116.594,"endTime":2120.618,"body":"And I like that it's actually a great"},{"startTime":2116.594,"endTime":2120.618,"body":"little tip, just kind of making sure"},{"startTime":2120.618,"endTime":2124.622,"body":"there's a little bit of a break in between"},{"startTime":2120.618,"endTime":2124.622,"body":"that or even having those two pieces."},{"startTime":2124.622,"endTime":2128.206,"body":"Yeah, that's probably something I got to"},{"startTime":2124.622,"endTime":2128.206,"body":"start trying too."},{"startTime":2128.206,"endTime":2129.988,"body":"Like, you know what, like I'm gonna try"},{"startTime":2128.206,"endTime":2129.988,"body":"that next week."},{"startTime":2129.988,"endTime":2131.309,"body":"I think that's a really good one."},{"startTime":2132.21,"endTime":2133.104,"body":"Brilliant."},{"startTime":2134.709,"endTime":2138.83,"body":"Cool, I think we've talked about a lot of"},{"startTime":2134.709,"endTime":2138.83,"body":"good ones and I also want people to think"},{"startTime":2138.83,"endTime":2139.831,"body":"for themselves, right?"},{"startTime":2139.831,"endTime":2144.773,"body":"Whether it's, right, hydration, fruits,"},{"startTime":2139.831,"endTime":2144.773,"body":"veggies, like there's usually a couple"},{"startTime":2144.773,"endTime":2146.1530000000002,"body":"basics that we can do."},{"startTime":2146.614,"endTime":2148.114,"body":"Start to think about this stuff."},{"startTime":2148.495,"endTime":2152.216,"body":"And this episode is going up on the 22nd."},{"startTime":2152.496,"endTime":2155.257,"body":"So yeah, two days, you know, before"},{"startTime":2152.496,"endTime":2155.257,"body":"Christmas Eve."},{"startTime":2156.578,"endTime":2159.839,"body":"You don't have to be strict, but like just"},{"startTime":2156.578,"endTime":2159.839,"body":"at least like go in with somewhat of an"},{"startTime":2159.839,"endTime":2162.46,"body":"idea of, hey, like this is how I'm gonna."},{"startTime":2162.481,"endTime":2165.431,"body":"Practice both moderation as well as"},{"startTime":2162.481,"endTime":2165.431,"body":"flexibility."},{"startTime":2165.734,"endTime":2166.839,"body":"And just have a great week."},{"startTime":2166.839,"endTime":2167.56,"body":"You know?"},{"startTime":2167.95,"endTime":2170.73,"body":"Yeah, that's really important."},{"startTime":2170.73,"endTime":2175.4120000000003,"body":"Like try to enjoy as well and not just"},{"startTime":2170.73,"endTime":2175.4120000000003,"body":"think about foods."},{"startTime":2175.4120000000003,"endTime":2179.493,"body":"Cause you got family, you got friends,"},{"startTime":2175.4120000000003,"endTime":2179.493,"body":"you're gonna have a lovely time and rest"},{"startTime":2179.493,"endTime":2184.214,"body":"enough cause this winter, at least for me,"},{"startTime":2179.493,"endTime":2184.214,"body":"has been super busy."},{"startTime":2184.214,"endTime":2186.995,"body":"So get your sleep guys."},{"startTime":2187.0950000000003,"endTime":2192.676,"body":"That's good for your brain, good for your"},{"startTime":2187.0950000000003,"endTime":2192.676,"body":"body, good for your neural connections."},{"startTime":2193.377,"endTime":2196.737,"body":"Just reset before the new year and you're"},{"startTime":2193.377,"endTime":2196.737,"body":"all ready."},{"startTime":2197.873,"endTime":2198.813,"body":"Absolutely."},{"startTime":2199.254,"endTime":2200.075,"body":"I think that's a good one."},{"startTime":2200.075,"endTime":2205.001,"body":"I ended off with just get some more rest,"},{"startTime":2200.075,"endTime":2205.001,"body":"you know, I think yeah We we all deserve"},{"startTime":2205.001,"endTime":2206.463,"body":"that it's been hectic."},{"startTime":2206.463,"endTime":2211.068,"body":"There's so much shit going on in the world"},{"startTime":2206.463,"endTime":2211.068,"body":"If you can't like sleep in you know, like"},{"startTime":2211.068,"endTime":2215.092,"body":"just rest a little bit And then we work"},{"startTime":2211.068,"endTime":2215.092,"body":"hard again"},{"startTime":2215.5480000000002,"endTime":2219.393,"body":"promise me that you will do that too,"},{"startTime":2215.5480000000002,"endTime":2219.393,"body":"because you've been working hard with this"},{"startTime":2219.714,"endTime":2221.035,"body":"coaching team now."},{"startTime":2223.619,"endTime":2225.521,"body":"Excited to start in 2024."},{"startTime":2226.404,"endTime":2227.165,"body":"Yeah, me too."},{"startTime":2227.165,"endTime":2229.126,"body":"It's gonna be awesome, awesome year."},{"startTime":2229.306,"endTime":2234.491,"body":"So to our listener, like I said before,"},{"startTime":2229.306,"endTime":2234.491,"body":"you can actually work with Alexandra from"},{"startTime":2234.491,"endTime":2235.751,"body":"January 1st."},{"startTime":2235.852,"endTime":2237.413,"body":"We have a couple of spots left."},{"startTime":2237.994,"endTime":2239.6150000000002,"body":"They are slowly filling up now."},{"startTime":2239.6150000000002,"endTime":2244.199,"body":"So like I said, if you wanna join us, we"},{"startTime":2239.6150000000002,"endTime":2244.199,"body":"can actually add one or two free bonus"},{"startTime":2244.199,"endTime":2248.803,"body":"months on top of your coaching, depending"},{"startTime":2244.199,"endTime":2248.803,"body":"on how long you wanna join us for,"},{"startTime":2248.803,"endTime":2250.764,"body":"hopefully as long as possible, right?"},{"startTime":2251.133,"endTime":2254.395,"body":"But all joking aside, if you want to learn"},{"startTime":2251.133,"endTime":2254.395,"body":"more about that, you can get a free"},{"startTime":2254.395,"endTime":2256.157,"body":"consultation with us."},{"startTime":2256.157,"endTime":2258.338,"body":"Feel the link in our show notes."},{"startTime":2258.338,"endTime":2259.859,"body":"I'll make sure to put that there."},{"startTime":2260.44,"endTime":2262.341,"body":"As well as both of our Instagrams."},{"startTime":2262.341,"endTime":2265.084,"body":"If you do want to go back and forth, just"},{"startTime":2262.341,"endTime":2265.084,"body":"have a chat."},{"startTime":2265.084,"endTime":2266.625,"body":"You can also hit us up there."},{"startTime":2267.025,"endTime":2270.488,"body":"And then we both wish you a Merry"},{"startTime":2267.025,"endTime":2270.488,"body":"Christmas, Happy New Year, and then we'll"},{"startTime":2270.488,"endTime":2271.368,"body":"chat soon."},{"startTime":2272.7200000000003,"endTime":2274.175,"body":"Merry Christmas guys."}]}