{"version":"1.0.0","segments":[{"startTime":0.754,"endTime":2.575,"body":"What is up and welcome back to Talking"},{"startTime":0.754,"endTime":2.575,"body":"Nutrition."},{"startTime":2.575,"endTime":5.637,"body":"First of all, before anything else, happy"},{"startTime":2.575,"endTime":5.637,"body":"new year."},{"startTime":6.098,"endTime":8.68,"body":"Stoked a heavy year, episode 102."},{"startTime":9.581,"endTime":10.401,"body":"I hope you had a good night."},{"startTime":10.401,"endTime":12.122,"body":"I hope you had a good night yesterday."},{"startTime":12.203,"endTime":13.704,"body":"I hope you didn't drink too much."},{"startTime":13.704,"endTime":16.246,"body":"We're actually gonna talk about alcohol"},{"startTime":13.704,"endTime":16.246,"body":"today."},{"startTime":16.386,"endTime":18.788,"body":"And I actually want you to be open-minded"},{"startTime":16.386,"endTime":18.788,"body":"here."},{"startTime":20.009,"endTime":24.293,"body":"I'm gonna assume that this topic is maybe"},{"startTime":20.009,"endTime":24.293,"body":"one of the least popular ones, and that's"},{"startTime":24.293,"endTime":25.653,"body":"okay, that's fine."},{"startTime":25.814,"endTime":30.597,"body":"I'm gonna share some personal experience"},{"startTime":25.814,"endTime":30.597,"body":"here, some of my clients."},{"startTime":31.146,"endTime":35.207,"body":"And you know what, like I think if you're"},{"startTime":31.146,"endTime":35.207,"body":"open-minded here and you want to try this"},{"startTime":35.207,"endTime":39.449,"body":"out, even if it's just for 30 days, like"},{"startTime":35.207,"endTime":39.449,"body":"you're going to notice some benefits."},{"startTime":39.449,"endTime":42.09,"body":"Like I can guarantee that I can promise"},{"startTime":39.449,"endTime":42.09,"body":"you that."},{"startTime":42.25,"endTime":44.111,"body":"But again, you need to be open-minded."},{"startTime":45.431,"endTime":49.433,"body":"What we want to talk about today, quitting"},{"startTime":45.431,"endTime":49.433,"body":"alcohol, or at least for a little bit."},{"startTime":50.574,"endTime":52.134,"body":"You might know about dry January."},{"startTime":52.134,"endTime":53.675,"body":"We're going to talk about that today as"},{"startTime":52.134,"endTime":53.675,"body":"well."},{"startTime":53.675,"endTime":57.676,"body":"Kind of like what that is and you know,"},{"startTime":53.675,"endTime":57.676,"body":"the idea behind it or where it comes from."},{"startTime":57.717,"endTime":60.177,"body":"But I kind of like it because"},{"startTime":60.298,"endTime":65.062,"body":"Let's be honest, alcohol is a huge part of"},{"startTime":60.298,"endTime":65.062,"body":"culture and it's very accepted."},{"startTime":65.062,"endTime":66.543,"body":"However, it is a drug."},{"startTime":67.304,"endTime":72.468,"body":"So that being said, I think we need to"},{"startTime":67.304,"endTime":72.468,"body":"just kind of address what it really does"},{"startTime":72.468,"endTime":73.609,"body":"to the body."},{"startTime":73.789,"endTime":78.574,"body":"The benefit you'll notice once you kind of"},{"startTime":73.789,"endTime":78.574,"body":"give it up for a little while."},{"startTime":78.574,"endTime":83.718,"body":"And if you want to try this out, or even"},{"startTime":78.574,"endTime":83.718,"body":"if you just want to try to establish any"},{"startTime":83.718,"endTime":87.841,"body":"other habit, I'm going to give you a six"},{"startTime":83.718,"endTime":87.841,"body":"step process that you can apply."},{"startTime":87.842,"endTime":91.182,"body":"with our habit tracker, which I'm going to"},{"startTime":87.842,"endTime":91.182,"body":"send to you for free, by the way, to"},{"startTime":91.182,"endTime":95.844,"body":"basically, I mean, you can literally"},{"startTime":91.182,"endTime":95.844,"body":"achieve any new habit with this."},{"startTime":95.844,"endTime":98.784,"body":"If you give it enough time, you got to"},{"startTime":95.844,"endTime":98.784,"body":"show up, right?"},{"startTime":99.905,"endTime":103.306,"body":"Quitting alcohol more than 11 years ago"},{"startTime":99.905,"endTime":103.306,"body":"was legit."},{"startTime":103.306,"endTime":106.767,"body":"One of the best decisions I've ever made"},{"startTime":103.306,"endTime":106.767,"body":"for my own health."},{"startTime":107.387,"endTime":112.028,"body":"And with January being like a pretty"},{"startTime":107.387,"endTime":112.028,"body":"popular time to kind of cut out alcohol,"},{"startTime":112.028,"endTime":115.849,"body":"even for a little bit, I wanted to share"},{"startTime":112.028,"endTime":115.849,"body":"this episode with you again."},{"startTime":115.849,"endTime":116.369,"body":"I,"},{"startTime":116.802,"endTime":117.722,"body":"You know what's funny?"},{"startTime":117.722,"endTime":122.185,"body":"Like, I really think that this is going to"},{"startTime":117.722,"endTime":122.185,"body":"be one of those episodes where most"},{"startTime":122.185,"endTime":126.787,"body":"people, by now, a couple of minutes in,"},{"startTime":122.185,"endTime":126.787,"body":"when they hear like giving up alcohol,"},{"startTime":126.967,"endTime":128.328,"body":"they're not going to want to listen."},{"startTime":128.328,"endTime":128.688,"body":"But you know what?"},{"startTime":128.688,"endTime":129.929,"body":"I'm going to challenge you here."},{"startTime":129.929,"endTime":131.43,"body":"Like, listen, right?"},{"startTime":131.57,"endTime":132.13,"body":"Stick around."},{"startTime":132.13,"endTime":134.171,"body":"I'm going to promise you it's going to be"},{"startTime":132.13,"endTime":134.171,"body":"worth it."},{"startTime":134.792,"endTime":135.532,"body":"Right?"},{"startTime":136.273,"endTime":141.636,"body":"First of all, it will benefit you if you"},{"startTime":136.273,"endTime":141.636,"body":"cut it out for a little bit."},{"startTime":142.156,"endTime":144.657,"body":"I'm going to explain exactly kind of how"},{"startTime":142.156,"endTime":144.657,"body":"and etc."},{"startTime":145.802,"endTime":150.424,"body":"And hey, even if it's for 30 days, like"},{"startTime":145.802,"endTime":150.424,"body":"why not try this as almost like a little"},{"startTime":150.424,"endTime":155.507,"body":"bit of a boost to get some momentum going,"},{"startTime":150.424,"endTime":155.507,"body":"right, for the new year?"},{"startTime":155.988,"endTime":157.749,"body":"Because I'm also not here to judge you."},{"startTime":157.749,"endTime":160.21,"body":"And if you want to keep drinking after"},{"startTime":157.749,"endTime":160.21,"body":"this, cool."},{"startTime":161.211,"endTime":163.151,"body":"And I'm definitely not here to tell you"},{"startTime":161.211,"endTime":163.151,"body":"what to do."},{"startTime":164.573,"endTime":171.497,"body":"Honestly, like I can't really care less"},{"startTime":164.573,"endTime":171.497,"body":"about someone drinking or not."},{"startTime":171.497,"endTime":173.357,"body":"It's your decision."},{"startTime":174.082,"endTime":176.043,"body":"just how my decision was to quit."},{"startTime":176.043,"endTime":177.544,"body":"That was back in 2012."},{"startTime":178.425,"endTime":179.085,"body":"Still love it."},{"startTime":179.085,"endTime":181.366,"body":"I like, I'm not going back, you know what"},{"startTime":179.085,"endTime":181.366,"body":"I mean?"},{"startTime":181.827,"endTime":185.47,"body":"And I've seen more and more people kind of"},{"startTime":181.827,"endTime":185.47,"body":"take that same step, which I think is"},{"startTime":185.47,"endTime":186.43,"body":"super cool."},{"startTime":187.051,"endTime":191.814,"body":"So again, it's a bit of a unpopular topic,"},{"startTime":187.051,"endTime":191.814,"body":"but promise me to keep listening."},{"startTime":192.254,"endTime":195.797,"body":"Again, I'm gonna challenge you a little"},{"startTime":192.254,"endTime":195.797,"body":"bit here, but I'm gonna promise you that"},{"startTime":195.797,"endTime":197.057,"body":"it will be worth it."},{"startTime":198.922,"endTime":203.863,"body":"So how can alcohol or basically giving up"},{"startTime":198.922,"endTime":203.863,"body":"alcohol transform your mind and body?"},{"startTime":204.503,"endTime":209.964,"body":"Giving up alcohol as well as cigarettes"},{"startTime":204.503,"endTime":209.964,"body":"back in 2012 was for me the catalyst for"},{"startTime":209.964,"endTime":211.205,"body":"my whole transformation."},{"startTime":211.205,"endTime":212.785,"body":"That's what it began with."},{"startTime":212.885,"endTime":216.306,"body":"Yes, I started running and lifting weights"},{"startTime":212.885,"endTime":216.306,"body":"and eating healthier, but that wasn't"},{"startTime":216.306,"endTime":218.687,"body":"until like three months later."},{"startTime":219.107,"endTime":220.667,"body":"So I started with this."},{"startTime":220.947,"endTime":225.028,"body":"It completely changed my life, or at least"},{"startTime":220.947,"endTime":225.028,"body":"it was that first step."},{"startTime":225.449,"endTime":229.049,"body":"And only a few weeks in, I really started"},{"startTime":225.449,"endTime":229.049,"body":"to notice better sleep."},{"startTime":229.11,"endTime":234.734,"body":"waking up more refreshed, better energy"},{"startTime":229.11,"endTime":234.734,"body":"levels, better mental clarity and even"},{"startTime":234.734,"endTime":239.097,"body":"just like, this was mostly smoking, but"},{"startTime":234.734,"endTime":239.097,"body":"even like the coughing that started to go"},{"startTime":239.097,"endTime":241.098,"body":"away, it got really bad."},{"startTime":241.719,"endTime":246.382,"body":"I used to smoke like a pack a day and then"},{"startTime":241.719,"endTime":246.382,"body":"the very last day I smoked, I smoked two"},{"startTime":246.382,"endTime":250.405,"body":"packs and then it was, I felt so shitty"},{"startTime":246.382,"endTime":250.405,"body":"the next day, like I just quit right there"},{"startTime":250.405,"endTime":251.425,"body":"and there, right?"},{"startTime":251.766,"endTime":253.967,"body":"But maybe we can talk about that in a"},{"startTime":251.766,"endTime":253.967,"body":"different episode."},{"startTime":254.768,"endTime":256.989,"body":"I also noticed a better mood, better"},{"startTime":257.718,"endTime":259.939,"body":"I also started to lose weight slowly but"},{"startTime":257.718,"endTime":259.939,"body":"surely."},{"startTime":260.559,"endTime":264.141,"body":"I really felt my body change and my mind"},{"startTime":260.559,"endTime":264.141,"body":"as well."},{"startTime":264.661,"endTime":267.743,"body":"It's something I can't really describe."},{"startTime":268.183,"endTime":269.844,"body":"That's why I want you to go through this."},{"startTime":269.844,"endTime":270.905,"body":"You're gonna notice that."},{"startTime":270.905,"endTime":274.627,"body":"You're gonna feel almost fresher, more"},{"startTime":270.905,"endTime":274.627,"body":"energized."},{"startTime":275.047,"endTime":277.128,"body":"It really gave me a massive boost."},{"startTime":277.189,"endTime":280.711,"body":"Like I said, I also started running,"},{"startTime":277.189,"endTime":280.711,"body":"lifting weights, eating healthier later,"},{"startTime":280.711,"endTime":285.553,"body":"three months afterwards, but I think this"},{"startTime":280.711,"endTime":285.553,"body":"stuff was the initial step."},{"startTime":286.23,"endTime":289.017,"body":"that also gave me that boost and"},{"startTime":286.23,"endTime":289.017,"body":"motivation and confidence."},{"startTime":290.606,"endTime":295.909,"body":"And as you might know already, like this"},{"startTime":290.606,"endTime":295.909,"body":"ultimately led to me dropping 30 kilos,"},{"startTime":295.909,"endTime":296.089,"body":"right?"},{"startTime":296.089,"endTime":302.092,"body":"Just about 55, 60 pounds, which years"},{"startTime":296.089,"endTime":302.092,"body":"later led to me becoming a coach."},{"startTime":302.312,"endTime":302.512,"body":"Right."},{"startTime":302.512,"endTime":304.453,"body":"And this is where we're at currently."},{"startTime":304.734,"endTime":309.336,"body":"So fast forward to 2022, 23 and now 2024."},{"startTime":309.736,"endTime":314.059,"body":"Like I'm seeing more and more people,"},{"startTime":309.736,"endTime":314.059,"body":"family members, friends and clients as"},{"startTime":314.059,"endTime":314.319,"body":"well."},{"startTime":314.319,"endTime":319.141,"body":"Take that same step or at least drink less"},{"startTime":314.319,"endTime":319.141,"body":"because guys."},{"startTime":319.67,"endTime":321.01,"body":"We just need to be honest here, right?"},{"startTime":321.01,"endTime":323.092,"body":"I'm not here to kind of share my opinion."},{"startTime":323.092,"endTime":326.493,"body":"Like it's objectively speaking, it's just"},{"startTime":323.092,"endTime":326.493,"body":"not good for you."},{"startTime":327.454,"endTime":332.337,"body":"Which is why I really like the posts that"},{"startTime":327.454,"endTime":332.337,"body":"you're now seeing on social media where"},{"startTime":332.337,"endTime":338.72,"body":"it's like 30, you know, 365 days without"},{"startTime":332.337,"endTime":338.72,"body":"alcohol or this many years alcohol-free."},{"startTime":338.801,"endTime":341.342,"body":"For me, it's, you know, 11 years plus now."},{"startTime":341.863,"endTime":347.305,"body":"12 years in June, July, which, you know,"},{"startTime":341.863,"endTime":347.305,"body":"again, like I'm gonna stick to that."},{"startTime":348.63,"endTime":349.731,"body":"And I really want you to try this out."},{"startTime":349.731,"endTime":352.693,"body":"Like again, I know it's not the most"},{"startTime":349.731,"endTime":352.693,"body":"popular topic and I know that you're"},{"startTime":352.693,"endTime":354.715,"body":"likely going to be like, you know what,"},{"startTime":352.693,"endTime":354.715,"body":"fuck that."},{"startTime":354.875,"endTime":356.456,"body":"That's okay, that's okay."},{"startTime":356.977,"endTime":360.1,"body":"But I can promise you this, there's no"},{"startTime":356.977,"endTime":360.1,"body":"downside to giving it up."},{"startTime":360.1,"endTime":361.521,"body":"There's only benefits."},{"startTime":361.561,"endTime":362.842,"body":"You will feel better."},{"startTime":363.443,"endTime":370.068,"body":"And as little as two drinks per week can"},{"startTime":363.443,"endTime":370.068,"body":"already be bad for your health."},{"startTime":371.09,"endTime":373.412,"body":"So I can't say this enough."},{"startTime":373.412,"endTime":375.754,"body":"If you are a frequent drinker and..."},{"startTime":375.754,"endTime":378.476,"body":"You kind of feel like this topic is, ah,"},{"startTime":375.754,"endTime":378.476,"body":"you know, like you kind of don't want to"},{"startTime":378.476,"endTime":379.377,"body":"hear it."},{"startTime":379.377,"endTime":382.079,"body":"Keep listening again."},{"startTime":382.079,"endTime":385.542,"body":"This will be your least favorite section,"},{"startTime":382.079,"endTime":385.542,"body":"but we need to talk about this stuff"},{"startTime":385.542,"endTime":387.704,"body":"without being too dramatic."},{"startTime":387.704,"endTime":390.746,"body":"Alcohol by definition is a drug."},{"startTime":390.746,"endTime":391.907,"body":"Ethanol, right?"},{"startTime":391.927,"endTime":397.332,"body":"It's a CNS or central nervous system, the"},{"startTime":391.927,"endTime":397.332,"body":"present that acts on your brain, your"},{"startTime":397.332,"endTime":399.213,"body":"emotions, our perceptions."},{"startTime":399.573,"endTime":402.196,"body":"It also causes, here we go, inflammation."},{"startTime":402.196,"endTime":404.726,"body":"It blunts fat loss, hinders muscle growth."},{"startTime":404.726,"endTime":407.847,"body":"It's very high in calories, so it's easy"},{"startTime":404.726,"endTime":407.847,"body":"to overshoot and gain weight."},{"startTime":407.867,"endTime":410.729,"body":"Plus of course, when you're a little"},{"startTime":407.867,"endTime":410.729,"body":"drunk, you know, you start to, you know,"},{"startTime":410.729,"endTime":413.93,"body":"get a little, you know, cravings, you eat"},{"startTime":410.729,"endTime":413.93,"body":"a little bit more, you stop caring."},{"startTime":414.211,"endTime":418.153,"body":"Um, it destroys your hormones, like"},{"startTime":414.211,"endTime":418.153,"body":"testosterone and stuff just goes in the"},{"startTime":418.153,"endTime":418.933,"body":"tank."},{"startTime":418.993,"endTime":422.895,"body":"It also impacts your sleep, which then"},{"startTime":418.993,"endTime":422.895,"body":"also plays into recovery performance."},{"startTime":422.895,"endTime":427.258,"body":"I mean, the list literally goes on and"},{"startTime":422.895,"endTime":427.258,"body":"this is not me hating on alcohol."},{"startTime":427.258,"endTime":429.799,"body":"This is just me stating the facts."},{"startTime":430.76,"endTime":433.841,"body":"Again, maybe not a popular thing to talk"},{"startTime":430.76,"endTime":433.841,"body":"about, but we got to talk about this"},{"startTime":433.841,"endTime":434.481,"body":"stuff."},{"startTime":436.374,"endTime":440.136,"body":"Because you might have heard that old"},{"startTime":436.374,"endTime":440.136,"body":"claim where it's like, you know, a glass"},{"startTime":440.136,"endTime":444.058,"body":"of wine a day is good for you or, you"},{"startTime":440.136,"endTime":444.058,"body":"know, moderate drinking is healthy for"},{"startTime":444.058,"endTime":445.719,"body":"your blood flow and all that stuff."},{"startTime":445.719,"endTime":447.399,"body":"Turns out that's actually not the case."},{"startTime":448.86,"endTime":451.942,"body":"Even though like that's what we've been"},{"startTime":448.86,"endTime":451.942,"body":"hearing for more than, you know, multiple"},{"startTime":451.942,"endTime":457.625,"body":"decades now, it was a recent study in"},{"startTime":451.942,"endTime":457.625,"body":"actually 2023 studies, systematic review"},{"startTime":457.625,"endTime":463.748,"body":"and meta-analysis of 107 cohort studies"},{"startTime":457.625,"endTime":463.748,"body":"involving more than 4.8 million"},{"startTime":463.748,"endTime":464.329,"body":"participants."},{"startTime":464.329,"endTime":466.154,"body":"So there's a lot of people, a lot of data,"},{"startTime":464.329,"endTime":466.154,"body":"right?"},{"startTime":466.154,"endTime":468.014,"body":"is what we need when we look at the"},{"startTime":466.154,"endTime":468.014,"body":"research."},{"startTime":468.334,"endTime":474.737,"body":"And it showed there were no health"},{"startTime":468.334,"endTime":474.737,"body":"improvements for moderate drinkers versus"},{"startTime":474.737,"endTime":477.858,"body":"lifetime non-drinkers."},{"startTime":477.858,"endTime":481.38,"body":"On the contrary, it actually showed there"},{"startTime":477.858,"endTime":481.38,"body":"was a increased risk of all-cause"},{"startTime":481.38,"endTime":482.0,"body":"mortality."},{"startTime":482.0,"endTime":487.442,"body":"So a higher risk of dying of all causes"},{"startTime":482.0,"endTime":487.442,"body":"for the group, right?"},{"startTime":487.442,"endTime":492.944,"body":"Or for the people who were moderate"},{"startTime":487.442,"endTime":492.944,"body":"drinkers versus lifetime non-drinkers."},{"startTime":493.925,"endTime":496.185,"body":"So it turns out that not even like"},{"startTime":496.606,"endTime":500.247,"body":"a small amount of alcohol is considered"},{"startTime":496.606,"endTime":500.247,"body":"healthy for you."},{"startTime":500.247,"endTime":502.747,"body":"No amount is healthy for you."},{"startTime":503.287,"endTime":507.108,"body":"And in Canada, they actually even change"},{"startTime":503.287,"endTime":507.108,"body":"our guidelines based on this."},{"startTime":507.589,"endTime":512.21,"body":"So where it used to be, um, and this is"},{"startTime":507.589,"endTime":512.21,"body":"from the Canadian center of substance use"},{"startTime":512.21,"endTime":513.25,"body":"and addiction."},{"startTime":513.39,"endTime":518.932,"body":"It used to be between 10 and 15 drinks a"},{"startTime":513.39,"endTime":518.932,"body":"week, which would be kind of like to, you"},{"startTime":518.932,"endTime":520.552,"body":"know, no more than that."},{"startTime":521.072,"endTime":524.933,"body":"Right now they say as little as two"},{"startTime":521.072,"endTime":524.933,"body":"standard drinks a week."},{"startTime":525.218,"endTime":528.559,"body":"comes with serious health risks already."},{"startTime":528.559,"endTime":531.08,"body":"And of course, that's the guidelines,"},{"startTime":528.559,"endTime":531.08,"body":"right?"},{"startTime":531.08,"endTime":535.022,"body":"Let's not actually talk about what people"},{"startTime":531.08,"endTime":535.022,"body":"actually do because it's still super"},{"startTime":535.022,"endTime":535.802,"body":"common."},{"startTime":538.083,"endTime":542.725,"body":"I want to bring up a quote here that I"},{"startTime":538.083,"endTime":542.725,"body":"really like from Chris Williamson, who by"},{"startTime":542.725,"endTime":545.426,"body":"the way, has an awesome podcast, Modern"},{"startTime":542.725,"endTime":545.426,"body":"Wisdom."},{"startTime":545.426,"endTime":546.787,"body":"If you don't know it yet, check it out."},{"startTime":546.787,"endTime":551.769,"body":"But he tweeted, alcohol is the only drug"},{"startTime":546.787,"endTime":551.769,"body":"where if you don't do it, people assume"},{"startTime":551.769,"endTime":552.849,"body":"you have a problem."},{"startTime":553.278,"endTime":555.839,"body":"I can't tell you like how often I got that"},{"startTime":553.278,"endTime":555.839,"body":"question, right?"},{"startTime":555.839,"endTime":558.701,"body":"Because I tell people like, yeah, you"},{"startTime":555.839,"endTime":558.701,"body":"know, they asked me, do you want to get a"},{"startTime":558.701,"endTime":559.361,"body":"beer?"},{"startTime":559.802,"endTime":560.522,"body":"I went, no, I'm good."},{"startTime":560.522,"endTime":562.043,"body":"I'll have a Coke or something, you know?"},{"startTime":562.124,"endTime":564.025,"body":"And they're always like, almost surprised."},{"startTime":564.025,"endTime":565.746,"body":"And then I tell them like, I don't drink."},{"startTime":565.746,"endTime":567.527,"body":"It's been like 11 plus years now."},{"startTime":567.807,"endTime":573.711,"body":"And it's, they almost feel like awkward,"},{"startTime":567.807,"endTime":573.711,"body":"but they kind of want to ask like why, you"},{"startTime":573.711,"endTime":574.232,"body":"know?"},{"startTime":574.232,"endTime":576.933,"body":"Because people assume that you're"},{"startTime":574.232,"endTime":576.933,"body":"alcoholic or whatever it is."},{"startTime":576.994,"endTime":579.735,"body":"And I'm like, well, you know, I just want"},{"startTime":576.994,"endTime":579.735,"body":"it to be healthier."},{"startTime":579.976,"endTime":583.062,"body":"And that's really it to be honest with"},{"startTime":579.976,"endTime":583.062,"body":"you."},{"startTime":583.062,"endTime":585.123,"body":"Like there was no problem."},{"startTime":585.563,"endTime":592.088,"body":"But in today's culture, it's still so much"},{"startTime":585.563,"endTime":592.088,"body":"more common to get absolutely blasted on a"},{"startTime":592.088,"endTime":596.851,"body":"weekly basis than it is to actually enjoy"},{"startTime":592.088,"endTime":596.851,"body":"just the alcohol free night, right?"},{"startTime":596.851,"endTime":599.273,"body":"Where you don't drink or you say no, you"},{"startTime":596.851,"endTime":599.273,"body":"say, no, thank you."},{"startTime":599.273,"endTime":599.953,"body":"I want to be fresh."},{"startTime":599.953,"endTime":600.673,"body":"Right."},{"startTime":601.974,"endTime":606.397,"body":"And because of that, there's also a little"},{"startTime":601.974,"endTime":606.397,"body":"bit of social pressure here, which going"},{"startTime":606.397,"endTime":608.098,"body":"back to what I've in the beginning said,"},{"startTime":606.397,"endTime":608.098,"body":"right?"},{"startTime":608.098,"endTime":613.021,"body":"Dry drinking already, or maybe just, you"},{"startTime":608.098,"endTime":613.021,"body":"know, you don't even have to call it that."},{"startTime":613.458,"endTime":616.698,"body":"You can also just say, hey, we're going to"},{"startTime":613.458,"endTime":616.698,"body":"not drink for a little while."},{"startTime":616.739,"endTime":617.539,"body":"That's it."},{"startTime":617.539,"endTime":618.279,"body":"Simple as that."},{"startTime":618.279,"endTime":619.999,"body":"Let's say let's call it 30 days."},{"startTime":620.7,"endTime":623.58,"body":"For a lot of people, it's not even not"},{"startTime":620.7,"endTime":623.58,"body":"drinking."},{"startTime":623.6,"endTime":628.322,"body":"It's the comments from other people and"},{"startTime":623.6,"endTime":628.322,"body":"it's that peer pressure, especially if"},{"startTime":628.322,"endTime":632.683,"body":"you're right, used to going for drinks"},{"startTime":628.322,"endTime":632.683,"body":"with the girls or, you know, hanging out"},{"startTime":632.683,"endTime":634.423,"body":"with the dudes, couple beers, right?"},{"startTime":634.423,"endTime":635.024,"body":"That's fine."},{"startTime":635.024,"endTime":636.684,"body":"Those things are all great."},{"startTime":637.424,"endTime":640.705,"body":"But if you want to try something out like"},{"startTime":637.424,"endTime":640.705,"body":"this and you're like, hey, you know what,"},{"startTime":640.705,"endTime":642.53,"body":"like, I'm actually going to sort of, you"},{"startTime":640.705,"endTime":642.53,"body":"know."},{"startTime":642.53,"endTime":648.054,"body":"put alcohol aside for a little while, make"},{"startTime":642.53,"endTime":648.054,"body":"that decision for yourself and just stop"},{"startTime":648.054,"endTime":650.435,"body":"caring about what other people might"},{"startTime":648.054,"endTime":650.435,"body":"think."},{"startTime":650.656,"endTime":655.78,"body":"Like personally, I've wasted too much"},{"startTime":650.656,"endTime":655.78,"body":"energy and time worrying about what others"},{"startTime":655.78,"endTime":658.682,"body":"might say or think, like my whole life,"},{"startTime":655.78,"endTime":658.682,"body":"right?"},{"startTime":658.682,"endTime":663.445,"body":"Until really only like a couple of years"},{"startTime":658.682,"endTime":663.445,"body":"ago."},{"startTime":663.445,"endTime":668.129,"body":"And that's always like the stuff that most"},{"startTime":663.445,"endTime":668.129,"body":"of the clients who tell me like, I quit"},{"startTime":668.129,"endTime":669.449,"body":"drinking and you know."},{"startTime":669.654,"endTime":673.275,"body":"This even goes for like businessmen who"},{"startTime":669.654,"endTime":673.275,"body":"like travel during the week, go to"},{"startTime":673.275,"endTime":675.955,"body":"conferences, like everyone else is like"},{"startTime":673.275,"endTime":675.955,"body":"getting drunk and stuff, you know, in the"},{"startTime":675.955,"endTime":679.536,"body":"evening, like liquor, whiskey and shit,"},{"startTime":675.955,"endTime":679.536,"body":"you know, and they're not, you know, gonna"},{"startTime":679.536,"endTime":680.717,"body":"fight in the morning."},{"startTime":680.877,"endTime":686.698,"body":"But it's like, it's the main point of"},{"startTime":680.877,"endTime":686.698,"body":"friction is the comments from other"},{"startTime":686.698,"endTime":687.099,"body":"people."},{"startTime":687.099,"endTime":689.419,"body":"And sometimes the jokes, and especially if"},{"startTime":687.099,"endTime":689.419,"body":"it's from friends, right?"},{"startTime":689.419,"endTime":692.12,"body":"You'll, you'll get that where everyone's"},{"startTime":689.419,"endTime":692.12,"body":"kind of like breaking each other's balls,"},{"startTime":692.12,"endTime":693.2,"body":"which is fine."},{"startTime":693.2,"endTime":695.561,"body":"But again, you're making this decision for"},{"startTime":693.2,"endTime":695.561,"body":"yourself."},{"startTime":696.581,"endTime":697.561,"body":"And, um,"},{"startTime":698.338,"endTime":703.466,"body":"That's why I think with that dry January,"},{"startTime":698.338,"endTime":703.466,"body":"like, as much as maybe still not popular,"},{"startTime":703.527,"endTime":707.274,"body":"it's still, it's at least something that"},{"startTime":703.527,"endTime":707.274,"body":"more people may be willing to try because"},{"startTime":707.274,"endTime":709.478,"body":"it's at least a little bit more common."},{"startTime":711.15,"endTime":716.852,"body":"Because again, I made that decision a long"},{"startTime":711.15,"endTime":716.852,"body":"time ago, and I mean, people who know me"},{"startTime":716.852,"endTime":718.332,"body":"now, they just kind of know."},{"startTime":718.412,"endTime":722.634,"body":"But if it's like a new, you know, new"},{"startTime":718.412,"endTime":722.634,"body":"connection, new friend, whatever, they'll"},{"startTime":722.634,"endTime":726.676,"body":"still assume that you have like a problem,"},{"startTime":722.634,"endTime":726.676,"body":"you know, a drinking issue."},{"startTime":726.916,"endTime":729.137,"body":"Not the case, just want it to be"},{"startTime":726.916,"endTime":729.137,"body":"healthier."},{"startTime":729.697,"endTime":733.278,"body":"So also then, right, if you make this"},{"startTime":729.697,"endTime":733.278,"body":"decision and you get those comments,"},{"startTime":733.479,"endTime":735.739,"body":"you'll just have to deal with it, to be"},{"startTime":733.479,"endTime":735.739,"body":"honest with you."},{"startTime":736.3,"endTime":739.121,"body":"Share why you're doing it, but that's it,"},{"startTime":736.3,"endTime":739.121,"body":"right?"},{"startTime":739.221,"endTime":740.614,"body":"Stop caring about it, really."},{"startTime":740.614,"endTime":742.414,"body":"doing this for you."},{"startTime":742.414,"endTime":747.115,"body":"So should you try dry January again or"},{"startTime":742.414,"endTime":747.115,"body":"whatever you want to call it."},{"startTime":748.136,"endTime":750.496,"body":"I do want to talk about where it comes"},{"startTime":748.136,"endTime":750.496,"body":"from because I thought it was kind of"},{"startTime":750.496,"endTime":751.216,"body":"cool."},{"startTime":751.597,"endTime":757.998,"body":"So back in the 1940s as a anti-soviet"},{"startTime":751.597,"endTime":757.998,"body":"union campaign the Finnish government"},{"startTime":757.998,"endTime":761.659,"body":"launched, I can't pronounce it but I'm"},{"startTime":757.998,"endTime":761.659,"body":"going to say it in English, it was called"},{"startTime":761.659,"endTime":762.92,"body":"sober January."},{"startTime":764.24,"endTime":766.121,"body":"So that's where it kind of started."},{"startTime":766.121,"endTime":769.641,"body":"Then 2014 alcohol change UK"},{"startTime":770.606,"endTime":775.029,"body":"Straight marked dry January and since then"},{"startTime":770.606,"endTime":775.029,"body":"it's been you know at least becoming more"},{"startTime":775.029,"endTime":780.193,"body":"popular It's still not huge, but I've seen"},{"startTime":775.029,"endTime":780.193,"body":"more and more people do it and I think"},{"startTime":780.193,"endTime":786.277,"body":"it's cool and guess what it's January 1st"},{"startTime":780.193,"endTime":786.277,"body":"right now Why not give this a shot, right?"},{"startTime":787.138,"endTime":788.599,"body":"Why not give this a shot?"},{"startTime":789.62,"endTime":793.923,"body":"Or by the way, if you're listening to this"},{"startTime":789.62,"endTime":793.923,"body":"podcast like at any other stage Just do it"},{"startTime":793.923,"endTime":797.185,"body":"whenever give yourself 30 days start right"},{"startTime":793.923,"endTime":797.185,"body":"now"},{"startTime":798.85,"endTime":803.791,"body":"But let's go back to dry January, because"},{"startTime":798.85,"endTime":803.791,"body":"I think at least it's something that's at"},{"startTime":803.791,"endTime":808.272,"body":"least a little bit more common than just"},{"startTime":803.791,"endTime":808.272,"body":"quitting drinking altogether."},{"startTime":808.272,"endTime":813.174,"body":"Try it out, honestly, like try it out, see"},{"startTime":808.272,"endTime":813.174,"body":"how you like it, and then decide what you"},{"startTime":813.174,"endTime":814.194,"body":"wanna do moving forward."},{"startTime":814.194,"endTime":819.015,"body":"Like if you cannot do this for 30 days,"},{"startTime":814.194,"endTime":819.015,"body":"you take your health serious, right?"},{"startTime":819.015,"endTime":822.076,"body":"You gotta talk, you know, you gotta look"},{"startTime":819.015,"endTime":822.076,"body":"in the mirror and have a good chat with"},{"startTime":822.076,"endTime":822.996,"body":"yourself."},{"startTime":823.516,"endTime":824.617,"body":"And I mean that, right?"},{"startTime":824.617,"endTime":827.617,"body":"We just talked about the downsides of"},{"startTime":824.617,"endTime":827.617,"body":"drinking alcohol."},{"startTime":828.214,"endTime":833.958,"body":"We just learned that as little as two"},{"startTime":828.214,"endTime":833.958,"body":"drinks a week is objectively bad for you."},{"startTime":834.379,"endTime":837.501,"body":"Again this is not my opinion, this is the"},{"startTime":834.379,"endTime":837.501,"body":"data, the research."},{"startTime":839.438,"endTime":843.759,"body":"And whether you want to even keep drinking"},{"startTime":839.438,"endTime":843.759,"body":"after this or not, at least be open."},{"startTime":844.019,"endTime":848.34,"body":"Do yourself the favor, take the 30 days,"},{"startTime":844.019,"endTime":848.34,"body":"see how you feel."},{"startTime":849.44,"endTime":851.041,"body":"It's definitely not going to be worse."},{"startTime":852.361,"endTime":856.242,"body":"And if you're a frequent drinker, you'll"},{"startTime":852.361,"endTime":856.242,"body":"definitely notice the difference."},{"startTime":856.242,"endTime":858.083,"body":"I can pretty much guarantee that."},{"startTime":858.903,"endTime":863.124,"body":"Unless you go and just replace that with a"},{"startTime":858.903,"endTime":863.124,"body":"bunch of other unhealthy behaviors."},{"startTime":863.124,"endTime":864.364,"body":"But anyway."},{"startTime":866.165,"endTime":868.645,"body":"The social pressure at least is a little"},{"startTime":866.165,"endTime":868.645,"body":"bit less."},{"startTime":869.49,"endTime":872.853,"body":"I also feel like January is a good time"},{"startTime":869.49,"endTime":872.853,"body":"because motivation is high."},{"startTime":872.853,"endTime":876.577,"body":"We just had, you know, the holidays and"},{"startTime":872.853,"endTime":876.577,"body":"stuff and new years and a lot of people"},{"startTime":876.858,"endTime":881.142,"body":"are going to want to at least take their"},{"startTime":876.858,"endTime":881.142,"body":"health series by now, which I love."},{"startTime":881.142,"endTime":882.803,"body":"I think that's important, right?"},{"startTime":882.804,"endTime":885.286,"body":"Whether you want to call it the New Year's"},{"startTime":882.804,"endTime":885.286,"body":"resolution or not."},{"startTime":885.306,"endTime":887.328,"body":"Hey, like we all have goals."},{"startTime":887.328,"endTime":888.909,"body":"Let's work towards those goals."},{"startTime":890.518,"endTime":895.92,"body":"But as much as I'm saying 30 days here, I"},{"startTime":890.518,"endTime":895.92,"body":"still want you to think long term."},{"startTime":896.92,"endTime":897.961,"body":"Because let me say this too."},{"startTime":897.961,"endTime":901.682,"body":"And the reason I'm bringing this up is"},{"startTime":897.961,"endTime":901.682,"body":"that I had conversations that were like"},{"startTime":901.682,"endTime":906.244,"body":"this and you should not go in with that"},{"startTime":901.682,"endTime":906.244,"body":"exact same mindset."},{"startTime":906.244,"endTime":911.047,"body":"I've seen people almost use the right to"},{"startTime":906.244,"endTime":911.047,"body":"30 day alcohol detox, whatever the fuck"},{"startTime":911.047,"endTime":912.287,"body":"you want to call it, right?"},{"startTime":912.287,"endTime":917.898,"body":"You're not detoxing anything, but I've"},{"startTime":912.287,"endTime":917.898,"body":"seen people use that as, um,"},{"startTime":917.898,"endTime":922.82,"body":"Almost like a get out of jail for free, or"},{"startTime":917.898,"endTime":922.82,"body":"sorry, get out of jail free card, but for"},{"startTime":922.82,"endTime":923.54,"body":"free."},{"startTime":923.96,"endTime":930.263,"body":"Get out of jail free card to almost like"},{"startTime":923.96,"endTime":930.263,"body":"make up for their past and future"},{"startTime":930.263,"endTime":930.763,"body":"behavior."},{"startTime":930.763,"endTime":934.165,"body":"It's like, hey, I'm gonna drink like an"},{"startTime":930.763,"endTime":934.165,"body":"asshole, I'm gonna cut it out for 30 days,"},{"startTime":934.165,"endTime":937.527,"body":"acting like it's gonna fix everything, and"},{"startTime":934.165,"endTime":937.527,"body":"I'll just go back to whatever I was doing"},{"startTime":937.527,"endTime":939.567,"body":"afterwards."},{"startTime":939.567,"endTime":944.409,"body":"Again, I'm being very direct here, but"},{"startTime":939.567,"endTime":944.409,"body":"let's be honest, let's not kid ourselves."},{"startTime":945.038,"endTime":948.261,"body":"You're listening to a health podcast, a"},{"startTime":945.038,"endTime":948.261,"body":"fitness podcast, nutrition."},{"startTime":948.262,"endTime":949.863,"body":"We've got to talk about this stuff."},{"startTime":949.864,"endTime":951.826,"body":"We have to cause it's so huge."},{"startTime":952.207,"endTime":953.208,"body":"So huge."},{"startTime":954.15,"endTime":956.933,"body":"So that being said, don't go into this"},{"startTime":954.15,"endTime":956.933,"body":"thinking."},{"startTime":956.933,"endTime":958.676,"body":"I'm just going to get shit faced every"},{"startTime":956.933,"endTime":958.676,"body":"single weekend."},{"startTime":958.676,"endTime":960.537,"body":"Anyway, afterwards."},{"startTime":962.724,"endTime":963.366,"body":"Plus."},{"startTime":965.354,"endTime":968.175,"body":"I think it's a nice way to build some"},{"startTime":965.354,"endTime":968.175,"body":"momentum."},{"startTime":969.717,"endTime":970.738,"body":"Here's the thing."},{"startTime":971.238,"endTime":974.461,"body":"We know those couple drinks a week are"},{"startTime":971.238,"endTime":974.461,"body":"going to be bad for you."},{"startTime":974.461,"endTime":977.604,"body":"So why not at least give yourself a chance"},{"startTime":974.461,"endTime":977.604,"body":"to try this out and feel it?"},{"startTime":977.604,"endTime":979.985,"body":"And then see."},{"startTime":980.646,"endTime":985.369,"body":"I can guarantee that this will allow you"},{"startTime":980.646,"endTime":985.369,"body":"to create a little positive momentum."},{"startTime":985.43,"endTime":990.994,"body":"And maybe just like me, it might lead to"},{"startTime":985.43,"endTime":990.994,"body":"more beyond that, where you're going to"},{"startTime":990.994,"endTime":994.937,"body":"get more motivated to get to the gym,"},{"startTime":990.994,"endTime":994.937,"body":"start eating healthy."},{"startTime":995.006,"endTime":997.527,"body":"and really kind of kick things in the"},{"startTime":995.006,"endTime":997.527,"body":"gear."},{"startTime":998.267,"endTime":1001.909,"body":"Now let's talk about the six steps that I"},{"startTime":998.267,"endTime":1001.909,"body":"mentioned in the beginning, because this"},{"startTime":1001.909,"endTime":1003.97,"body":"stuff will improve your health and"},{"startTime":1001.909,"endTime":1003.97,"body":"wellbeing."},{"startTime":1005.071,"endTime":1006.612,"body":"Let's just get into it, right?"},{"startTime":1006.792,"endTime":1010.013,"body":"And I do want you to keep that long-term"},{"startTime":1006.792,"endTime":1010.013,"body":"mindset."},{"startTime":1011.074,"endTime":1016.017,"body":"Long-term mindset, use this as a start,"},{"startTime":1011.074,"endTime":1016.017,"body":"something that's gonna build momentum,"},{"startTime":1016.017,"endTime":1019.619,"body":"that's not supposed to be a quick fix."},{"startTime":1019.619,"endTime":1021.24,"body":"First of all, create awareness."},{"startTime":1021.4,"endTime":1024.781,"body":"Now we're talking about alcohol here, but"},{"startTime":1021.4,"endTime":1024.781,"body":"I want you to think beyond alcohol."},{"startTime":1025.234,"endTime":1028.955,"body":"I want you to think, really, and sit with"},{"startTime":1025.234,"endTime":1028.955,"body":"this."},{"startTime":1030.096,"endTime":1032.857,"body":"Think, OK, what habits do I want to"},{"startTime":1030.096,"endTime":1032.857,"body":"create?"},{"startTime":1032.857,"endTime":1034.898,"body":"What habits do I want to get rid of?"},{"startTime":1034.898,"endTime":1038.799,"body":"What's the biggest things I've got to"},{"startTime":1034.898,"endTime":1038.799,"body":"address here?"},{"startTime":1040.14,"endTime":1041.46,"body":"Might be a couple things."},{"startTime":1041.7,"endTime":1042.961,"body":"Might be one."},{"startTime":1042.961,"endTime":1043.801,"body":"I don't know."},{"startTime":1044.121,"endTime":1045.262,"body":"Depends where you're at."},{"startTime":1045.262,"endTime":1048.343,"body":"But start by creating awareness, because"},{"startTime":1045.262,"endTime":1048.343,"body":"you cannot change."},{"startTime":1048.763,"endTime":1050.384,"body":"What you don't know needs changing."},{"startTime":1051.464,"endTime":1054.245,"body":"And remember, I'm going to get back to"},{"startTime":1051.464,"endTime":1054.245,"body":"this at step five."},{"startTime":1054.69,"endTime":1058.311,"body":"There's going to be more than alcohol, but"},{"startTime":1054.69,"endTime":1058.311,"body":"let's say your main thing in this case"},{"startTime":1058.311,"endTime":1060.872,"body":"will be alcohol."},{"startTime":1060.872,"endTime":1062.333,"body":"Second, you want to take action."},{"startTime":1063.073,"endTime":1066.335,"body":"You want to take action as January 1st"},{"startTime":1063.073,"endTime":1066.335,"body":"right now at the time this episode"},{"startTime":1066.335,"endTime":1067.235,"body":"launches."},{"startTime":1067.335,"endTime":1068.515,"body":"Get started."},{"startTime":1068.736,"endTime":1072.557,"body":"People always say tomorrow or Monday or"},{"startTime":1068.736,"endTime":1072.557,"body":"next month, whatever it is, get started"},{"startTime":1072.557,"endTime":1073.358,"body":"today."},{"startTime":1073.358,"endTime":1074.818,"body":"Take the shit serious."},{"startTime":1074.818,"endTime":1075.938,"body":"Do it right now."},{"startTime":1076.719,"endTime":1080.781,"body":"The only thing that will get things moving"},{"startTime":1076.719,"endTime":1080.781,"body":"that will create momentum is you actually"},{"startTime":1080.781,"endTime":1081.681,"body":"getting started."},{"startTime":1081.681,"endTime":1083.101,"body":"There's no way to round it."},{"startTime":1084.738,"endTime":1086.758,"body":"Third, and this is where the tracker comes"},{"startTime":1084.738,"endTime":1086.758,"body":"in."},{"startTime":1086.758,"endTime":1088.718,"body":"I'll make sure to link this in the show"},{"startTime":1086.758,"endTime":1088.718,"body":"notes."},{"startTime":1089.539,"endTime":1096.201,"body":"But the secret ingredient to being"},{"startTime":1089.539,"endTime":1096.201,"body":"successful, creating consistency, is"},{"startTime":1096.201,"endTime":1096.761,"body":"tracking."},{"startTime":1096.761,"endTime":1097.641,"body":"You got to keep track."},{"startTime":1097.641,"endTime":1098.821,"body":"That's step three."},{"startTime":1099.241,"endTime":1102.462,"body":"And this is how a past client of mine quit"},{"startTime":1099.241,"endTime":1102.462,"body":"smoking in the middle of his fat loss"},{"startTime":1102.462,"endTime":1103.162,"body":"phase."},{"startTime":1103.162,"endTime":1107.003,"body":"And most people don't want to do that,"},{"startTime":1103.162,"endTime":1107.003,"body":"because it's going to cause cravings and"},{"startTime":1107.003,"endTime":1108.264,"body":"all that, which is true."},{"startTime":1108.264,"endTime":1111.525,"body":"It can actually, smoking tends to blunt"},{"startTime":1108.264,"endTime":1111.525,"body":"hunger."},{"startTime":1112.545,"endTime":1113.525,"body":"But he didn't."},{"startTime":1114.646,"endTime":1119.207,"body":"fat loss phase, he lost like 25 kilos and"},{"startTime":1114.646,"endTime":1119.207,"body":"has been more than a year now since he"},{"startTime":1119.207,"endTime":1122.209,"body":"quit smoking and he hasn't smoked since"},{"startTime":1119.207,"endTime":1122.209,"body":"then."},{"startTime":1123.029,"endTime":1126.631,"body":"And what we use, and this was a client of"},{"startTime":1123.029,"endTime":1126.631,"body":"mine, what we used was the Habitracker"},{"startTime":1126.631,"endTime":1129.272,"body":"that you can download right now in the"},{"startTime":1126.631,"endTime":1129.272,"body":"show notes."},{"startTime":1129.372,"endTime":1134.114,"body":"Go to our show notes, you'll see"},{"startTime":1129.372,"endTime":1134.114,"body":"Habitracker link or Habitracker download."},{"startTime":1134.274,"endTime":1137.075,"body":"Click that, it's free, no strings"},{"startTime":1134.274,"endTime":1137.075,"body":"attached."},{"startTime":1137.075,"endTime":1139.156,"body":"All you got to do is put your name, your"},{"startTime":1137.075,"endTime":1139.156,"body":"email."},{"startTime":1139.596,"endTime":1140.516,"body":"That's it."},{"startTime":1140.717,"endTime":1141.537,"body":"Use it."},{"startTime":1141.697,"endTime":1143.317,"body":"If you love it, awesome."},{"startTime":1143.582,"endTime":1146.844,"body":"If you don't want to be on the newsletter,"},{"startTime":1143.582,"endTime":1146.844,"body":"unsubscribe right away."},{"startTime":1146.844,"endTime":1148.125,"body":"That's also cool."},{"startTime":1148.325,"endTime":1149.626,"body":"But use this stuff."},{"startTime":1150.747,"endTime":1151.668,"body":"And just start with one day."},{"startTime":1151.668,"endTime":1153.169,"body":"That's what my friend did, too."},{"startTime":1153.569,"endTime":1157.612,"body":"Like just one day of not smoking one more"},{"startTime":1153.569,"endTime":1157.612,"body":"day, one more day."},{"startTime":1157.853,"endTime":1159.154,"body":"And for you, maybe drinking, right?"},{"startTime":1159.154,"endTime":1161.916,"body":"Maybe it's not going to be like a daily"},{"startTime":1159.154,"endTime":1161.916,"body":"thing, but that's OK."},{"startTime":1161.916,"endTime":1163.157,"body":"Then at least it's simple."},{"startTime":1163.157,"endTime":1164.337,"body":"It's easy."},{"startTime":1193.502,"endTime":1199.065,"body":"And we're going to reflect step four,"},{"startTime":1193.502,"endTime":1199.065,"body":"because you want to have that list."},{"startTime":1199.126,"endTime":1203.009,"body":"And with the tracker, like all you got to"},{"startTime":1199.126,"endTime":1203.009,"body":"do is you got one day, right?"},{"startTime":1203.009,"endTime":1204.8700000000001,"body":"You tick the box and you win the day."},{"startTime":1204.8700000000001,"endTime":1205.47,"body":"You get a W."},{"startTime":1205.47,"endTime":1208.452,"body":"You don't want to do that every single"},{"startTime":1205.47,"endTime":1208.452,"body":"day, right?"},{"startTime":1208.493,"endTime":1209.993,"body":"Keep collecting those wins."},{"startTime":1210.414,"endTime":1215.098,"body":"We're also going to make sure that whether"},{"startTime":1210.414,"endTime":1215.098,"body":"you use that and you can use the tracker"},{"startTime":1215.098,"endTime":1218.24,"body":"on your phone, your desktop, you can even"},{"startTime":1215.098,"endTime":1218.24,"body":"print it."},{"startTime":1219.281,"endTime":1220.401,"body":"Um, but"},{"startTime":1220.95,"endTime":1226.614,"body":"make sure that you have it somewhere where"},{"startTime":1220.95,"endTime":1226.614,"body":"it's like you see it and you see on paper"},{"startTime":1226.7350000000001,"endTime":1231.999,"body":"how consistent you are because yes it's"},{"startTime":1226.7350000000001,"endTime":1231.999,"body":"about creating awareness it's about taking"},{"startTime":1231.999,"endTime":1237.644,"body":"action keeping track but nothing"},{"startTime":1231.999,"endTime":1237.644,"body":"reinforces positive change more than you"},{"startTime":1237.644,"endTime":1242.288,"body":"actually seeing how consistent you are on"},{"startTime":1237.644,"endTime":1242.288,"body":"paper it's going to show you how many days"},{"startTime":1242.288,"endTime":1245.731,"body":"you succeeded and that's what's going to"},{"startTime":1242.288,"endTime":1245.731,"body":"motivate you that's going to create that"},{"startTime":1245.731,"endTime":1248.653,"body":"momentum that you're going to need to keep"},{"startTime":1245.731,"endTime":1248.653,"body":"going"},{"startTime":1249.518,"endTime":1253.579,"body":"It's also going to allow you to see"},{"startTime":1249.518,"endTime":1253.579,"body":"yourself and catch yourself when you slip"},{"startTime":1253.579,"endTime":1257.5,"body":"up, which is by the way, okay, this"},{"startTime":1253.579,"endTime":1257.5,"body":"usually happens."},{"startTime":1257.5,"endTime":1259.4,"body":"Maybe with the alcohol thing, like let's"},{"startTime":1257.5,"endTime":1259.4,"body":"go hard."},{"startTime":1259.4,"endTime":1264.001,"body":"Let's maybe really make sure like, Hey,"},{"startTime":1259.4,"endTime":1264.001,"body":"we, this is a daily thing, but generally"},{"startTime":1264.001,"endTime":1267.8220000000001,"body":"speaking, whatever habits you're trying to"},{"startTime":1264.001,"endTime":1267.8220000000001,"body":"create, you're going to have a couple of"},{"startTime":1267.8220000000001,"endTime":1269.163,"body":"slip ups and that's okay."},{"startTime":1269.163,"endTime":1273.364,"body":"You just get right back to that taking"},{"startTime":1269.163,"endTime":1273.364,"body":"action step, right?"},{"startTime":1273.364,"endTime":1275.2440000000001,"body":"And you keep going the very next moment."},{"startTime":1275.2440000000001,"endTime":1279.425,"body":"You're not going to wait another month or"},{"startTime":1275.2440000000001,"endTime":1279.425,"body":"whatever it is or week or even day."},{"startTime":1279.45,"endTime":1285.972,"body":"You just go right back to where you were"},{"startTime":1279.45,"endTime":1285.972,"body":"the very next day or moment."},{"startTime":1285.972,"endTime":1286.873,"body":"Number five."},{"startTime":1286.873,"endTime":1290.474,"body":"Remember that I just asked you to also"},{"startTime":1286.873,"endTime":1290.474,"body":"think about other habits you may want to"},{"startTime":1290.474,"endTime":1291.294,"body":"create."},{"startTime":1292.635,"endTime":1296.757,"body":"And again, this framework you can apply in"},{"startTime":1292.635,"endTime":1296.757,"body":"the new year doesn't have to just be"},{"startTime":1296.757,"endTime":1297.1770000000001,"body":"alcohol."},{"startTime":1297.1770000000001,"endTime":1301.539,"body":"You can apply this with any new habit you"},{"startTime":1297.1770000000001,"endTime":1301.539,"body":"want to create or change or you know drop"},{"startTime":1301.539,"endTime":1302.219,"body":"even."},{"startTime":1303.52,"endTime":1308.041,"body":"If you feel like it's easy, like I want to"},{"startTime":1303.52,"endTime":1308.041,"body":"add to the challenge."},{"startTime":1309.146,"endTime":1313.367,"body":"I'm going to quote Alex Hermosy here, he"},{"startTime":1309.146,"endTime":1313.367,"body":"said, when things get easy, go hard."},{"startTime":1313.387,"endTime":1317.8890000000001,"body":"If you think, right, it's actually"},{"startTime":1313.387,"endTime":1317.8890000000001,"body":"relatively easy to tick those boxes and"},{"startTime":1317.8890000000001,"endTime":1320.15,"body":"not drink for another day, awesome."},{"startTime":1320.15,"endTime":1322.231,"body":"Well, that means that you can do more."},{"startTime":1322.231,"endTime":1325.012,"body":"Let's do more because if it's easy, you"},{"startTime":1322.231,"endTime":1325.012,"body":"can go hard."},{"startTime":1325.012,"endTime":1326.473,"body":"You're able to do that."},{"startTime":1327.173,"endTime":1329.054,"body":"That's why we started with an awareness."},{"startTime":1329.134,"endTime":1331.775,"body":"I want you to add to these positive"},{"startTime":1329.134,"endTime":1331.775,"body":"effects."},{"startTime":1331.775,"endTime":1334.376,"body":"Just how I told you, I quit smoking, I"},{"startTime":1331.775,"endTime":1334.376,"body":"quit drinking."},{"startTime":1334.477,"endTime":1336.998,"body":"I then start to eat healthy, run, lift"},{"startTime":1334.477,"endTime":1336.998,"body":"weights."},{"startTime":1336.998,"endTime":1339.439,"body":"Those were all things that were adding up."},{"startTime":1339.8400000000001,"endTime":1342.0620000000001,"body":"And I kept feeling better and better and"},{"startTime":1339.8400000000001,"endTime":1342.0620000000001,"body":"better."},{"startTime":1342.0620000000001,"endTime":1345.385,"body":"And I would do so for like a year"},{"startTime":1342.0620000000001,"endTime":1345.385,"body":"straight."},{"startTime":1345.726,"endTime":1349.469,"body":"And then it kind of became the new norm,"},{"startTime":1345.726,"endTime":1349.469,"body":"but I lost 30 kilos, right?"},{"startTime":1349.469,"endTime":1352.011,"body":"I literally like, it changed my fucking"},{"startTime":1349.469,"endTime":1352.011,"body":"life."},{"startTime":1352.011,"endTime":1353.2920000000001,"body":"I can't say it is enough."},{"startTime":1354.433,"endTime":1358.137,"body":"So it's, it's way more than just cutting"},{"startTime":1354.433,"endTime":1358.137,"body":"alcohol."},{"startTime":1358.137,"endTime":1361.94,"body":"It's, this goes way beyond dry January,"},{"startTime":1358.137,"endTime":1361.94,"body":"whatever you want to call it."},{"startTime":1362.421,"endTime":1363.43,"body":"This is like."},{"startTime":1363.43,"endTime":1364.691,"body":"the long term game."},{"startTime":1364.691,"endTime":1368.434,"body":"This is the stuff that you're going to"},{"startTime":1364.691,"endTime":1368.434,"body":"need to be successful for life."},{"startTime":1368.474,"endTime":1369.195,"body":"I can guarantee that."},{"startTime":1369.195,"endTime":1373.439,"body":"Like if you start with this stuff and you"},{"startTime":1369.195,"endTime":1373.439,"body":"add maybe a simple habit, right?"},{"startTime":1373.439,"endTime":1376.0610000000001,"body":"Because in the tracker, you can add two"},{"startTime":1373.439,"endTime":1376.0610000000001,"body":"more."},{"startTime":1376.482,"endTime":1378.7830000000001,"body":"You can have up to three daily habits."},{"startTime":1379.925,"endTime":1382.507,"body":"Those simple daily little mini actions."},{"startTime":1382.507,"endTime":1387.832,"body":"Like if you really stay consistent and you"},{"startTime":1382.507,"endTime":1387.832,"body":"keep doing it day in day out for weeks,"},{"startTime":1387.832,"endTime":1389.653,"body":"months, even years."},{"startTime":1390.554,"endTime":1393.814,"body":"And I will say like after a couple of"},{"startTime":1390.554,"endTime":1393.814,"body":"months, you're likely going to switch the"},{"startTime":1393.814,"endTime":1395.295,"body":"habits you want to keep tracking."},{"startTime":1396.055,"endTime":1398.9560000000001,"body":"But when you do that, you're going to make"},{"startTime":1396.055,"endTime":1398.9560000000001,"body":"your you're going to change your life."},{"startTime":1398.9560000000001,"endTime":1404.1970000000001,"body":"I like I can guarantee that there's not a"},{"startTime":1398.9560000000001,"endTime":1404.1970000000001,"body":"lot of guarantees and I know I've said"},{"startTime":1404.1970000000001,"endTime":1408.3990000000001,"body":"that phrase a couple of times in this"},{"startTime":1404.1970000000001,"endTime":1408.3990000000001,"body":"episode now, but if you do this stuff, you"},{"startTime":1408.3990000000001,"endTime":1411.7,"body":"will notice a difference."},{"startTime":1411.7,"endTime":1414.02,"body":"Last step number six, keep going."},{"startTime":1414.8400000000001,"endTime":1415.8410000000001,"body":"You hear this all the time."},{"startTime":1415.8410000000001,"endTime":1418.461,"body":"I've been talking about a lot recently"},{"startTime":1415.8410000000001,"endTime":1418.461,"body":"too, but"},{"startTime":1419.058,"endTime":1420.198,"body":"Why do you think most people fail?"},{"startTime":1420.198,"endTime":1423.501,"body":"It's not because they fuck up, it's"},{"startTime":1420.198,"endTime":1423.501,"body":"because they just stop right there and"},{"startTime":1423.501,"endTime":1424.142,"body":"then."},{"startTime":1424.142,"endTime":1426.5430000000001,"body":"It's not about failing, that's part of it."},{"startTime":1427.044,"endTime":1429.505,"body":"It's because they give up as soon as they"},{"startTime":1427.044,"endTime":1429.505,"body":"fail."},{"startTime":1431.246,"endTime":1435.349,"body":"If you drink on the regular, this goes"},{"startTime":1431.246,"endTime":1435.349,"body":"back to that social pressure, right?"},{"startTime":1435.589,"endTime":1436.93,"body":"You're going to get the commons."},{"startTime":1437.751,"endTime":1438.772,"body":"That's fine."},{"startTime":1439.0520000000001,"endTime":1440.2730000000001,"body":"They're not on your journey."},{"startTime":1440.2730000000001,"endTime":1441.915,"body":"You're not on their journey."},{"startTime":1441.915,"endTime":1444.597,"body":"So that means that you can just keep doing"},{"startTime":1441.915,"endTime":1444.597,"body":"your thing."},{"startTime":1444.777,"endTime":1448.941,"body":"And I love seeing my clients make this"},{"startTime":1444.777,"endTime":1448.941,"body":"decision for themselves and then give zero"},{"startTime":1448.941,"endTime":1451.403,"body":"shits about what other people might think"},{"startTime":1448.941,"endTime":1451.403,"body":"or say."},{"startTime":1452.164,"endTime":1457.108,"body":"Again, like this is a mistake that I made"},{"startTime":1452.164,"endTime":1457.108,"body":"for the majority of my life, like 30"},{"startTime":1457.108,"endTime":1458.909,"body":"years, basically, right?"},{"startTime":1459.9940000000001,"endTime":1463.035,"body":"I'm almost tomorrow by the time this"},{"startTime":1459.9940000000001,"endTime":1463.035,"body":"launches tomorrow, I'm going to be 34."},{"startTime":1463.035,"endTime":1468.757,"body":"So just about 30 years, like I spend way"},{"startTime":1463.035,"endTime":1468.757,"body":"too much energy worrying about what other"},{"startTime":1468.757,"endTime":1471.198,"body":"people may think or say or whatever."},{"startTime":1471.578,"endTime":1472.179,"body":"Fuck that."},{"startTime":1472.179,"endTime":1473.299,"body":"It's not worth it."},{"startTime":1473.8790000000001,"endTime":1474.94,"body":"So don't worry."},{"startTime":1475.8400000000001,"endTime":1478.261,"body":"If you want to improve your health, then"},{"startTime":1475.8400000000001,"endTime":1478.261,"body":"that's all right."},{"startTime":1478.261,"endTime":1481.883,"body":"And if anyone asks, just say that, like,"},{"startTime":1478.261,"endTime":1481.883,"body":"hey, just want to improve my health."},{"startTime":1481.883,"endTime":1483.423,"body":"Like, that's reason enough."},{"startTime":1483.423,"endTime":1484.624,"body":"That's all you need."},{"startTime":1485.384,"endTime":1488.445,"body":"And feel free to, of course, involve"},{"startTime":1485.384,"endTime":1488.445,"body":"others, but like, just make sure to keep"},{"startTime":1488.445,"endTime":1489.2450000000001,"body":"going."},{"startTime":1490.006,"endTime":1494.3500000000001,"body":"use the tracker, maybe even involve a"},{"startTime":1490.006,"endTime":1494.3500000000001,"body":"friend or family member, whatever."},{"startTime":1494.912,"endTime":1497.455,"body":"Like hit me up if you want, like I'll hold"},{"startTime":1494.912,"endTime":1497.455,"body":"you accountable, right?"},{"startTime":1497.455,"endTime":1498.957,"body":"Let's stay in touch for your Instagram or"},{"startTime":1497.455,"endTime":1498.957,"body":"something."},{"startTime":1498.957,"endTime":1500.498,"body":"That's cool."},{"startTime":1500.498,"endTime":1501.66,"body":"But make sure to keep going."},{"startTime":1501.66,"endTime":1502.941,"body":"Promise yourself that."},{"startTime":1503.682,"endTime":1506.546,"body":"Again, this is not like a quick fix kind"},{"startTime":1503.682,"endTime":1506.546,"body":"of thing."},{"startTime":1506.546,"endTime":1509.929,"body":"This is something that can really lead to"},{"startTime":1506.546,"endTime":1509.929,"body":"real change."},{"startTime":1511.834,"endTime":1517.279,"body":"So here's maybe an unpopular prediction"},{"startTime":1511.834,"endTime":1517.279,"body":"that I have."},{"startTime":1517.38,"endTime":1524.507,"body":"But I truly think that for future"},{"startTime":1517.38,"endTime":1524.507,"body":"generations people are gonna view drinking"},{"startTime":1524.507,"endTime":1528.651,"body":"alcohol the same way most people currently"},{"startTime":1524.507,"endTime":1528.651,"body":"view smoking cigarettes."},{"startTime":1529.333,"endTime":1530.433,"body":"I really think that."},{"startTime":1532.218,"endTime":1536.8400000000001,"body":"And this is not me being the, right, the"},{"startTime":1532.218,"endTime":1536.8400000000001,"body":"alcohol-free nerd, whatever, like, yes,"},{"startTime":1536.8400000000001,"endTime":1539.602,"body":"I'm alcohol-free, I've been for 11 years,"},{"startTime":1536.8400000000001,"endTime":1539.602,"body":"I'm going to stick to that."},{"startTime":1539.602,"endTime":1542.363,"body":"It's a commitment that I made with myself,"},{"startTime":1539.602,"endTime":1542.363,"body":"right?"},{"startTime":1542.743,"endTime":1545.545,"body":"Because I like it so much, I wanted to"},{"startTime":1542.743,"endTime":1545.545,"body":"kind of keep doing this."},{"startTime":1545.565,"endTime":1546.545,"body":"But that's me."},{"startTime":1546.866,"endTime":1548.526,"body":"What you do is completely up to you."},{"startTime":1549.4470000000001,"endTime":1553.329,"body":"I do really think that now with more"},{"startTime":1549.4470000000001,"endTime":1553.329,"body":"research and as that becomes common"},{"startTime":1553.329,"endTime":1556.771,"body":"knowledge, we're going to see that change."},{"startTime":1556.771,"endTime":1559.252,"body":"I'm pretty sure we're not there yet."},{"startTime":1559.332,"endTime":1561.613,"body":"It might be multiple generations."},{"startTime":1562.118,"endTime":1566.949,"body":"But at least more people now are becoming"},{"startTime":1562.118,"endTime":1566.949,"body":"aware of the effects and are making those"},{"startTime":1566.949,"endTime":1567.89,"body":"changes."},{"startTime":1568.632,"endTime":1569.635,"body":"Which I think is a good thing."},{"startTime":1569.635,"endTime":1573.0610000000001,"body":"So there's my little prediction there."},{"startTime":1574.91,"endTime":1577.83,"body":"So I'm going to encourage you to try this"},{"startTime":1574.91,"endTime":1577.83,"body":"out."},{"startTime":1577.83,"endTime":1579.271,"body":"We've talked about this enough."},{"startTime":1579.8110000000001,"endTime":1581.351,"body":"It's January 1st."},{"startTime":1582.0720000000001,"endTime":1585.032,"body":"Let's just get started."},{"startTime":1585.032,"endTime":1586.2930000000001,"body":"Give yourself a month."},{"startTime":1586.2930000000001,"endTime":1588.253,"body":"If you hate it, fine."},{"startTime":1588.413,"endTime":1591.194,"body":"You still did something good for your"},{"startTime":1588.413,"endTime":1591.194,"body":"health."},{"startTime":1591.934,"endTime":1595.835,"body":"If you get anything else out of it,"},{"startTime":1591.934,"endTime":1595.835,"body":"whether it's the motivation to go to the"},{"startTime":1595.835,"endTime":1598.6960000000001,"body":"gym, eat healthy, whatever it is, awesome."},{"startTime":1598.6960000000001,"endTime":1599.736,"body":"It's worth it."},{"startTime":1600.357,"endTime":1603.217,"body":"If you decide to go back to drinking, OK,"},{"startTime":1600.357,"endTime":1603.217,"body":"cool."},{"startTime":1603.406,"endTime":1608.3700000000001,"body":"Hey, like at least promise yourself then"},{"startTime":1603.406,"endTime":1608.3700000000001,"body":"to do the work to optimize every other"},{"startTime":1608.3700000000001,"endTime":1613.034,"body":"aspect, sleep well, eat well, rest, lift"},{"startTime":1608.3700000000001,"endTime":1613.034,"body":"weights, do a little bit of cardio, get"},{"startTime":1613.034,"endTime":1617.4370000000001,"body":"your steps in, manage your stress, that's"},{"startTime":1613.034,"endTime":1617.4370000000001,"body":"a big one, but promise yourself that at"},{"startTime":1617.4370000000001,"endTime":1618.157,"body":"least."},{"startTime":1619.339,"endTime":1624.5230000000001,"body":"So I wanted to quickly summarize the six"},{"startTime":1619.339,"endTime":1624.5230000000001,"body":"steps and then I'll leave you to it."},{"startTime":1624.5230000000001,"endTime":1626.765,"body":"Remember, first, create that awareness."},{"startTime":1627.2450000000001,"endTime":1629.347,"body":"You need to think about what needs"},{"startTime":1627.2450000000001,"endTime":1629.347,"body":"changing."},{"startTime":1629.347,"endTime":1632.509,"body":"We talked about alcohol today, but this"},{"startTime":1629.347,"endTime":1632.509,"body":"could be applied in any..."},{"startTime":1632.622,"endTime":1635.142,"body":"other scenario, how do you want to create,"},{"startTime":1632.622,"endTime":1635.142,"body":"et cetera."},{"startTime":1635.262,"endTime":1637.963,"body":"You're going to take action too, step two,"},{"startTime":1635.262,"endTime":1637.963,"body":"right?"},{"startTime":1638.663,"endTime":1640.7640000000001,"body":"Don't wait, not for tomorrow, whatever."},{"startTime":1640.7640000000001,"endTime":1642.2440000000001,"body":"Just get started right away."},{"startTime":1642.384,"endTime":1646.6860000000001,"body":"If you haven't yet, go to the show notes"},{"startTime":1642.384,"endTime":1646.6860000000001,"body":"at step three, keep track, right?"},{"startTime":1646.6860000000001,"endTime":1648.746,"body":"Get my tracker, it's free."},{"startTime":1649.246,"endTime":1653.028,"body":"Start ticking those boxes, collect your"},{"startTime":1649.246,"endTime":1653.028,"body":"daily wins, but keep track."},{"startTime":1653.028,"endTime":1654.528,"body":"Step four, reflect."},{"startTime":1655.128,"endTime":1658.569,"body":"On a regular basis, you want to check your"},{"startTime":1655.128,"endTime":1658.569,"body":"tracker."},{"startTime":1658.689,"endTime":1660.1490000000001,"body":"You want to see where you're at."},{"startTime":1660.7740000000001,"endTime":1662.9750000000001,"body":"And then of course, when it gets easy, you"},{"startTime":1660.7740000000001,"endTime":1662.9750000000001,"body":"want to go hard."},{"startTime":1662.9750000000001,"endTime":1664.4360000000001,"body":"Step five, amplify, right?"},{"startTime":1664.4360000000001,"endTime":1667.338,"body":"If it's easy, like make sure to keep"},{"startTime":1664.4360000000001,"endTime":1667.338,"body":"challenging yourself."},{"startTime":1667.378,"endTime":1669.1390000000001,"body":"We're not just here to do easy shit."},{"startTime":1669.58,"endTime":1670.981,"body":"And lastly, keep going."},{"startTime":1671.281,"endTime":1672.742,"body":"Don't let anything hold you back."},{"startTime":1672.742,"endTime":1674.723,"body":"Don't let anyone hold you back."},{"startTime":1674.884,"endTime":1676.625,"body":"Again, you're doing this for yourself."},{"startTime":1676.625,"endTime":1679.307,"body":"So make sure to kind of keep showing up"},{"startTime":1676.625,"endTime":1679.307,"body":"for yourself."},{"startTime":1680.087,"endTime":1684.45,"body":"Give yourself those 30 days, show up and"},{"startTime":1680.087,"endTime":1684.45,"body":"enjoy those positive effects."},{"startTime":1684.471,"endTime":1688.873,"body":"Like you'll notice this physically,"},{"startTime":1684.471,"endTime":1688.873,"body":"mentally, you'll think more clear."},{"startTime":1689.818,"endTime":1694.739,"body":"I really want you to think 30 days from"},{"startTime":1689.818,"endTime":1694.739,"body":"now, like how will you feel?"},{"startTime":1694.839,"endTime":1698.0,"body":"And then once that moment hits, right?"},{"startTime":1698.0,"endTime":1701.961,"body":"At the end of the month, reflect and"},{"startTime":1698.0,"endTime":1701.961,"body":"compare how you feel."},{"startTime":1702.041,"endTime":1705.5620000000001,"body":"Compare how much of a change 30 days can"},{"startTime":1702.041,"endTime":1705.5620000000001,"body":"really make."},{"startTime":1706.482,"endTime":1708.103,"body":"And then you decide what to do next."},{"startTime":1709.0230000000001,"endTime":1712.0240000000001,"body":"Because I really think this might just be"},{"startTime":1709.0230000000001,"endTime":1712.0240000000001,"body":"the start of something bigger."},{"startTime":1712.144,"endTime":1713.204,"body":"I really mean that."},{"startTime":1713.304,"endTime":1716.4850000000001,"body":"I know it was for me, and it doesn't mean"},{"startTime":1713.304,"endTime":1716.4850000000001,"body":"that it has to be for you."},{"startTime":1717.145,"endTime":1718.645,"body":"But if there's one thing,"},{"startTime":1718.6580000000001,"endTime":1721.118,"body":"I could point out that's kind of like low"},{"startTime":1718.6580000000001,"endTime":1721.118,"body":"hanging fruit."},{"startTime":1721.1390000000001,"endTime":1722.559,"body":"It's going to be something like this."},{"startTime":1723.019,"endTime":1724.4,"body":"Cool."},{"startTime":1724.4,"endTime":1725.48,"body":"Happy New Year."},{"startTime":1725.961,"endTime":1726.961,"body":"Thanks for listening."},{"startTime":1726.961,"endTime":1731.463,"body":"If you enjoyed this episode, make sure to"},{"startTime":1726.961,"endTime":1731.463,"body":"drop me a quick rating on Spotify or"},{"startTime":1731.463,"endTime":1732.243,"body":"Apple."},{"startTime":1732.623,"endTime":1735.5240000000001,"body":"And I'll say it a lot, but again, we do"},{"startTime":1732.623,"endTime":1735.5240000000001,"body":"this for free."},{"startTime":1735.7250000000001,"endTime":1737.625,"body":"Um, we don't do ads."},{"startTime":1737.7450000000001,"endTime":1739.646,"body":"This is my only ask to you."},{"startTime":1739.646,"endTime":1744.808,"body":"And then we'll be back on Thursday and"},{"startTime":1739.646,"endTime":1744.808,"body":"I'll follow up with a new topic, which I'm"},{"startTime":1744.808,"endTime":1746.309,"body":"going to record in a couple of days."},{"startTime":1746.309,"endTime":1747.289,"body":"We'll see what it is."},{"startTime":1747.289,"endTime":1747.726,"body":"So."},{"startTime":1747.726,"endTime":1748.6490000000001,"body":"Surprise."},{"startTime":1748.714,"endTime":1749.6970000000001,"body":"Talk to you then."}]}