{"version":"1.0.0","segments":[{"startTime":0.618,"endTime":2.219,"body":"What's up and welcome back to Talk"},{"startTime":0.618,"endTime":2.219,"body":"Nutrition."},{"startTime":2.219,"endTime":3.92,"body":"Today is another mini episode."},{"startTime":3.92,"endTime":9.223,"body":"I wanted to just kind of riff for just"},{"startTime":3.92,"endTime":9.223,"body":"about 15 minutes about one of the most"},{"startTime":9.223,"endTime":12.625,"body":"important phases you can ever move into."},{"startTime":12.646,"endTime":15.368,"body":"And your journey should actually really"},{"startTime":12.646,"endTime":15.368,"body":"start here."},{"startTime":15.368,"endTime":16.909,"body":"And we do this with every single client."},{"startTime":16.909,"endTime":19.55,"body":"We briefly talked about it in the previous"},{"startTime":16.909,"endTime":19.55,"body":"episode."},{"startTime":19.551,"endTime":23.453,"body":"But I wanted to dedicate this specific"},{"startTime":19.551,"endTime":23.453,"body":"episode to it because a lot of people,"},{"startTime":23.513,"endTime":28.697,"body":"this being still the second week of"},{"startTime":23.513,"endTime":28.697,"body":"January, basically the second week of, you"},{"startTime":28.697,"endTime":29.537,"body":"know, 2024."},{"startTime":30.722,"endTime":36.245,"body":"I feel like a lot of people are here or"},{"startTime":30.722,"endTime":36.245,"body":"gonna be here or maybe hopefully will be"},{"startTime":36.245,"endTime":40.588,"body":"here after listening to this episode"},{"startTime":36.245,"endTime":40.588,"body":"because we talked about this last week or"},{"startTime":40.588,"endTime":43.029,"body":"sorry last Monday, this Monday."},{"startTime":43.87,"endTime":45.972,"body":"But a lot of people jump in with no"},{"startTime":43.87,"endTime":45.972,"body":"strategy in place."},{"startTime":45.972,"endTime":48.693,"body":"They kind of try to do everything all at"},{"startTime":45.972,"endTime":48.693,"body":"once."},{"startTime":48.894,"endTime":51.115,"body":"There's no planning, there's no structure."},{"startTime":51.115,"endTime":52.796,"body":"They kind of don't know what to do really."},{"startTime":52.796,"endTime":56.979,"body":"There's this cold but it's like too vague"},{"startTime":52.796,"endTime":56.979,"body":"and there's no action plan and we got to"},{"startTime":56.979,"endTime":58.38,"body":"do something about that."},{"startTime":60.906,"endTime":63.187,"body":"our clients journey with them."},{"startTime":63.287,"endTime":65.488,"body":"We really go through three distinct"},{"startTime":63.287,"endTime":65.488,"body":"phases."},{"startTime":65.488,"endTime":69.11,"body":"And if you've ever seen our logo, like"},{"startTime":65.488,"endTime":69.11,"body":"that's what it stands for."},{"startTime":69.11,"endTime":70.951,"body":"The Honesty Coaching System logo."},{"startTime":71.011,"endTime":74.553,"body":"It's the three phases, but it's also"},{"startTime":71.011,"endTime":74.553,"body":"repeatable."},{"startTime":74.633,"endTime":76.114,"body":"That's what we stand for."},{"startTime":76.915,"endTime":79.176,"body":"The initial phase is what we're gonna talk"},{"startTime":76.915,"endTime":79.176,"body":"about today."},{"startTime":79.176,"endTime":80.696,"body":"I like to call that prepare."},{"startTime":81.017,"endTime":83.458,"body":"What we're doing here is really a few"},{"startTime":81.017,"endTime":83.458,"body":"things."},{"startTime":84.579,"endTime":86.139,"body":"First of all, we're gonna learn."},{"startTime":86.72,"endTime":88.261,"body":"Second, we're gonna fuel."},{"startTime":88.841,"endTime":89.701,"body":"A third."},{"startTime":90.286,"endTime":91.283,"body":"We're gonna build."},{"startTime":93.23,"endTime":94.55,"body":"Starting with learn."},{"startTime":95.93,"endTime":98.871,"body":"I think most importantly, if you are"},{"startTime":95.93,"endTime":98.871,"body":"listening to this and you're doing this on"},{"startTime":98.871,"endTime":102.732,"body":"your own, you're going to have to do the"},{"startTime":98.871,"endTime":102.732,"body":"learning on your own, but look to get"},{"startTime":102.732,"endTime":106.293,"body":"educated so that you fully understand"},{"startTime":102.732,"endTime":106.293,"body":"nutrition."},{"startTime":106.293,"endTime":109.914,"body":"And by the way, that is not through social"},{"startTime":106.293,"endTime":109.914,"body":"media."},{"startTime":109.914,"endTime":110.914,"body":"You know what?"},{"startTime":111.154,"endTime":116.216,"body":"In a way, which kind of it's a bit double"},{"startTime":111.154,"endTime":116.216,"body":"because I'm also teaching you about"},{"startTime":116.216,"endTime":117.276,"body":"nutrition here."},{"startTime":117.656,"endTime":121.857,"body":"But I even think that at least for you to"},{"startTime":117.656,"endTime":121.857,"body":"get a baseline understanding about"},{"startTime":121.857,"endTime":122.777,"body":"nutrition."},{"startTime":122.838,"endTime":125.038,"body":"you should not even start a podcast."},{"startTime":125.599,"endTime":131.922,"body":"Because here's the thing, I really do my"},{"startTime":125.599,"endTime":131.922,"body":"best to provide you with quality content"},{"startTime":131.922,"endTime":136.444,"body":"and education and stuff that's true, or"},{"startTime":131.922,"endTime":136.444,"body":"you know."},{"startTime":136.764,"endTime":140.926,"body":"As we should really say, most likely to be"},{"startTime":136.764,"endTime":140.926,"body":"true based on the latest research."},{"startTime":142.307,"endTime":145.409,"body":"Because there are things that sometimes"},{"startTime":142.307,"endTime":145.409,"body":"change here and there, but you know what"},{"startTime":145.409,"endTime":146.109,"body":"though?"},{"startTime":146.749,"endTime":147.789,"body":"Not that much."},{"startTime":150.21,"endTime":154.833,"body":"Get a baseline understanding through maybe"},{"startTime":150.21,"endTime":154.833,"body":"getting coached or maybe even doing a"},{"startTime":154.833,"endTime":157.355,"body":"course or maybe getting a good book."},{"startTime":158.857,"endTime":162.78,"body":"When you get a book, I would even ask a"},{"startTime":158.857,"endTime":162.78,"body":"coach or professional in this space or"},{"startTime":162.78,"endTime":167.925,"body":"someone who knows to maybe recommend some"},{"startTime":162.78,"endTime":167.925,"body":"books because even there, this is the"},{"startTime":167.925,"endTime":170.086,"body":"tricky part with nutrition to be honest"},{"startTime":167.925,"endTime":170.086,"body":"with you."},{"startTime":170.127,"endTime":177.253,"body":"There is so much misinformation, so much"},{"startTime":170.127,"endTime":177.253,"body":"confusing information, so much conflicting"},{"startTime":177.253,"endTime":178.533,"body":"data, so much"},{"startTime":178.562,"endTime":181.803,"body":"cherry picking and then there's the"},{"startTime":178.562,"endTime":181.803,"body":"Netflix documentaries, which by the way"},{"startTime":181.803,"endTime":188.406,"body":"are also not your best move Because that's"},{"startTime":181.803,"endTime":188.406,"body":"entertainment and if we go to what was"},{"startTime":188.406,"endTime":189.086,"body":"that?"},{"startTime":189.386,"endTime":193.128,"body":"Game-changers documentary Yes, sure."},{"startTime":193.128,"endTime":196.289,"body":"It's entertaining and you feel like oh"},{"startTime":193.128,"endTime":196.289,"body":"shit."},{"startTime":196.289,"endTime":200.09,"body":"I had no idea Turns out it was all"},{"startTime":196.289,"endTime":200.09,"body":"bullshit."},{"startTime":200.311,"endTime":203.272,"body":"It's all cherry picked but I'm not gonna"},{"startTime":200.311,"endTime":203.272,"body":"break that down here because there was"},{"startTime":203.272,"endTime":207.753,"body":"actually a really good video on YouTube by"},{"startTime":203.272,"endTime":207.753,"body":"Lane Norton who"},{"startTime":207.95,"endTime":211.252,"body":"took the time to fully just debunk that"},{"startTime":207.95,"endTime":211.252,"body":"whole documentary."},{"startTime":211.252,"endTime":212.532,"body":"So you can look that up."},{"startTime":213.733,"endTime":217.816,"body":"But it just goes to show that it's"},{"startTime":213.733,"endTime":217.816,"body":"difficult to learn about nutrition, which"},{"startTime":217.816,"endTime":223.28,"body":"is why I think it's good to go with a"},{"startTime":217.816,"endTime":223.28,"body":"coach or at least get a book"},{"startTime":223.28,"endTime":227.583,"body":"recommendation from a coach or do a course"},{"startTime":223.28,"endTime":227.583,"body":"or something so that you understand the"},{"startTime":227.583,"endTime":228.763,"body":"fundamentals."},{"startTime":229.985,"endTime":235.548,"body":"Now, to give you a couple tips here, since"},{"startTime":229.985,"endTime":235.548,"body":"you're listening anyway, you can first of"},{"startTime":235.548,"endTime":237.469,"body":"all download my free e-book."},{"startTime":238.254,"endTime":241.015,"body":"which is on our website, I'll make sure to"},{"startTime":238.254,"endTime":241.015,"body":"link that in the description."},{"startTime":241.756,"endTime":246.4,"body":"You can buy Metabolism Made Simple by Sam"},{"startTime":241.756,"endTime":246.4,"body":"Miller."},{"startTime":246.58,"endTime":250.243,"body":"You could get EAT IT by Jordan Seid and"},{"startTime":246.58,"endTime":250.243,"body":"Mike Fucanti."},{"startTime":250.303,"endTime":253.465,"body":"You can get Flexible Dieting by Alan"},{"startTime":250.303,"endTime":253.465,"body":"Aragon."},{"startTime":254.326,"endTime":261.252,"body":"And you know what, I think those are going"},{"startTime":254.326,"endTime":261.252,"body":"to be a really good start for me."},{"startTime":261.252,"endTime":264.174,"body":"And you know what, not a diet book by"},{"startTime":261.252,"endTime":264.174,"body":"James Smith."},{"startTime":264.995,"endTime":266.096,"body":"Start there."},{"startTime":266.957,"endTime":268.057,"body":"To be honest with you."},{"startTime":268.338,"endTime":272.301,"body":"If you read those books, you will"},{"startTime":268.338,"endTime":272.301,"body":"understand nutrition."},{"startTime":272.301,"endTime":273.742,"body":"You will get the basics."},{"startTime":274.623,"endTime":278.545,"body":"If you don't want to buy a book, you can"},{"startTime":274.623,"endTime":278.545,"body":"download my ebook for free."},{"startTime":278.786,"endTime":282.829,"body":"It's maybe not a full book, but it's still"},{"startTime":278.786,"endTime":282.829,"body":"80 pages full of information."},{"startTime":282.829,"endTime":284.771,"body":"A lot of good stuff in there."},{"startTime":284.971,"endTime":286.972,"body":"It's the stuff that you need to get"},{"startTime":284.971,"endTime":286.972,"body":"results."},{"startTime":287.273,"endTime":291.076,"body":"Whether that's fat loss, just health"},{"startTime":287.273,"endTime":291.076,"body":"goals, performance, muscle gain, all that"},{"startTime":291.076,"endTime":293.158,"body":"good stuff."},{"startTime":293.158,"endTime":295.139,"body":"I basically put you back in control."},{"startTime":295.44,"endTime":298.101,"body":"But okay, learning, like that's what we"},{"startTime":295.44,"endTime":298.101,"body":"start with."},{"startTime":298.698,"endTime":302.099,"body":"Now, if it means coaching, then I'm going"},{"startTime":298.698,"endTime":302.099,"body":"to have to learn about you."},{"startTime":302.22,"endTime":307.623,"body":"And we're really trying to get a gauge on,"},{"startTime":302.22,"endTime":307.623,"body":"okay, what, like, what do you struggle"},{"startTime":307.623,"endTime":308.383,"body":"with?"},{"startTime":308.643,"endTime":309.484,"body":"What's your history?"},{"startTime":309.484,"endTime":311.104,"body":"What have you tried in the past?"},{"startTime":312.505,"endTime":316.047,"body":"Because in the meantime, right, we're not"},{"startTime":312.505,"endTime":316.047,"body":"just going to jump into fat loss."},{"startTime":316.047,"endTime":317.608,"body":"We're going to fuel your body."},{"startTime":317.608,"endTime":319.329,"body":"We're going to nourish the body."},{"startTime":319.83,"endTime":322.031,"body":"We're going to make sure you get enough"},{"startTime":319.83,"endTime":322.031,"body":"energy."},{"startTime":322.231,"endTime":325.513,"body":"When was the last time you actually ate"},{"startTime":322.231,"endTime":325.513,"body":"enough and you just focus on being like in"},{"startTime":325.513,"endTime":326.893,"body":"a good spot, you know?"},{"startTime":327.414,"endTime":330.356,"body":"This is what we see with a lot of people"},{"startTime":327.414,"endTime":330.356,"body":"who try to lose weight."},{"startTime":331.097,"endTime":337.241,"body":"They always tell me like, hey, I, I tried"},{"startTime":331.097,"endTime":337.241,"body":"to lose weight all year."},{"startTime":338.502,"endTime":339.243,"body":"Okay."},{"startTime":340.624,"endTime":346.309,"body":"That usually tells me like, Hey, either"},{"startTime":340.624,"endTime":346.309,"body":"they, this, this is not common by the way."},{"startTime":346.309,"endTime":350.872,"body":"So I do want to kind of like mention this"},{"startTime":346.309,"endTime":350.872,"body":"with a, right."},{"startTime":350.872,"endTime":355.136,"body":"Either they're very metabolically adapted,"},{"startTime":350.872,"endTime":355.136,"body":"which sounds very fancy, but your"},{"startTime":355.136,"endTime":357.418,"body":"metabolism slows down from dieting."},{"startTime":357.418,"endTime":362.221,"body":"If you really push that too far, you're"},{"startTime":357.418,"endTime":362.221,"body":"going to not be able to lose weight at"},{"startTime":362.221,"endTime":362.981,"body":"very low calories."},{"startTime":362.981,"endTime":364.482,"body":"However, here's the thing."},{"startTime":364.622,"endTime":366.904,"body":"That's why I need to mention both."},{"startTime":366.904,"endTime":369.685,"body":"That's only a fraction of people."},{"startTime":370.746,"endTime":376.85,"body":"Most times, people think they've been"},{"startTime":370.746,"endTime":376.85,"body":"dieting all the time, but they keep making"},{"startTime":376.85,"endTime":379.391,"body":"the mistakes we talked about in the"},{"startTime":376.85,"endTime":379.391,"body":"previous episode."},{"startTime":380.252,"endTime":381.073,"body":"They can't sustain it."},{"startTime":381.073,"endTime":382.653,"body":"They binge every weekend."},{"startTime":383.15,"endTime":386.615,"body":"They drink a lot of alcohol, whatever it"},{"startTime":383.15,"endTime":386.615,"body":"is, they can't stick to their diet."},{"startTime":386.615,"endTime":392.342,"body":"So they think that they try really hard,"},{"startTime":386.615,"endTime":392.342,"body":"but because they fall off consistently, it"},{"startTime":392.342,"endTime":397.328,"body":"kind of, it looks like they don't, they"},{"startTime":392.342,"endTime":397.328,"body":"don't lose weight because, you know, even"},{"startTime":397.328,"endTime":398.689,"body":"though they're on a deficit."},{"startTime":401.014,"endTime":402.103,"body":"Here's the thing too."},{"startTime":404.09,"endTime":408.791,"body":"Once we do that, we really get a basic"},{"startTime":404.09,"endTime":408.791,"body":"understanding of nutrition and you really"},{"startTime":408.791,"endTime":413.473,"body":"know how to build meals and we're feeling"},{"startTime":408.791,"endTime":413.473,"body":"good, we're getting the energy, we're"},{"startTime":413.473,"endTime":417.895,"body":"building habits, which I also mentioned,"},{"startTime":413.473,"endTime":417.895,"body":"we got to build, we're building habits,"},{"startTime":417.895,"endTime":423.497,"body":"we're building momentum so that you are"},{"startTime":417.895,"endTime":423.497,"body":"actually good to go once you go into fat"},{"startTime":423.497,"endTime":424.237,"body":"loss."},{"startTime":426.334,"endTime":430.135,"body":"I'm even just recording this podcast, this"},{"startTime":426.334,"endTime":430.135,"body":"mini episode for you, because I want you"},{"startTime":430.135,"endTime":433.036,"body":"to start here if you are at the very"},{"startTime":430.135,"endTime":433.036,"body":"beginning of your journey."},{"startTime":434.076,"endTime":439.098,"body":"Reality is that this is a podcast and I'm"},{"startTime":434.076,"endTime":439.098,"body":"not coaching you and I'm not there with"},{"startTime":439.098,"endTime":445.5,"body":"you to guide you, which makes it even more"},{"startTime":439.098,"endTime":445.5,"body":"difficult because you have this big goal"},{"startTime":445.5,"endTime":446.94,"body":"and you want to jump in."},{"startTime":447.661,"endTime":450.981,"body":"But if this is your actual beginning of"},{"startTime":447.661,"endTime":450.981,"body":"your journey,"},{"startTime":452.546,"endTime":457.088,"body":"I'm going to advise you to probably wait"},{"startTime":452.546,"endTime":457.088,"body":"and keep in mind too that this is, I'm"},{"startTime":457.088,"endTime":462.03,"body":"talking to, you know, sometimes thousands"},{"startTime":457.088,"endTime":462.03,"body":"of people, depending on, you know, how"},{"startTime":462.03,"endTime":464.071,"body":"long of a timeframe you want to think"},{"startTime":462.03,"endTime":464.071,"body":"about it."},{"startTime":464.071,"endTime":469.653,"body":"But we talked to a lot of people here and"},{"startTime":464.071,"endTime":469.653,"body":"everyone is their own individual."},{"startTime":469.653,"endTime":474.555,"body":"So I also can't necessarily say, Hey, you"},{"startTime":469.653,"endTime":474.555,"body":"got to be doing this because that also"},{"startTime":474.555,"endTime":475.616,"body":"wouldn't be right."},{"startTime":476.016,"endTime":478.477,"body":"But that's why I'm saying like, if you are"},{"startTime":476.016,"endTime":478.477,"body":"at the beginning of your journey, try to"},{"startTime":478.477,"endTime":479.477,"body":"start here."},{"startTime":480.11,"endTime":482.931,"body":"Try to figure out which habits you've got"},{"startTime":480.11,"endTime":482.931,"body":"to create first."},{"startTime":482.931,"endTime":484.712,"body":"And we can keep this super simple."},{"startTime":484.712,"endTime":486.073,"body":"Let's start naming a few."},{"startTime":486.073,"endTime":488.754,"body":"Let's just do that to give you an idea."},{"startTime":488.974,"endTime":490.215,"body":"First of all, you know what?"},{"startTime":490.255,"endTime":491.796,"body":"Let's even start with activity."},{"startTime":491.836,"endTime":493.177,"body":"Do you already go to the gym?"},{"startTime":493.177,"endTime":493.917,"body":"Yes or no?"},{"startTime":493.917,"endTime":496.118,"body":"If not, let's start lifting weights."},{"startTime":496.819,"endTime":498.299,"body":"Three to four times a week."},{"startTime":499.04,"endTime":500.4,"body":"Great start."},{"startTime":500.841,"endTime":501.501,"body":"Get a program."},{"startTime":501.501,"endTime":503.262,"body":"Don't try to figure this out on your own."},{"startTime":503.262,"endTime":505.443,"body":"If you're new, get a program."},{"startTime":505.443,"endTime":509.585,"body":"Just about every gym out there gives you a"},{"startTime":505.443,"endTime":509.585,"body":"free introduction PT session."},{"startTime":510.598,"endTime":511.998,"body":"Ask questions."},{"startTime":511.998,"endTime":517.179,"body":"Like I said last week, sorry, last"},{"startTime":511.998,"endTime":517.179,"body":"episode, ask for help, it's okay."},{"startTime":517.58,"endTime":520.541,"body":"But get someone to give you your first"},{"startTime":517.58,"endTime":520.541,"body":"workout program."},{"startTime":520.541,"endTime":521.941,"body":"It can be super simple."},{"startTime":521.941,"endTime":522.981,"body":"It can be 20 minutes."},{"startTime":522.981,"endTime":524.222,"body":"It could be body weight stuff."},{"startTime":524.222,"endTime":529.543,"body":"It could be, you know, it needs to be"},{"startTime":524.222,"endTime":529.543,"body":"tailored to you, but get started."},{"startTime":529.543,"endTime":532.104,"body":"Then also let's look at your daily step"},{"startTime":529.543,"endTime":532.104,"body":"count."},{"startTime":532.104,"endTime":533.624,"body":"Can we bring that up?"},{"startTime":533.645,"endTime":537.065,"body":"That's already two things, potential"},{"startTime":533.645,"endTime":537.065,"body":"things you got to work on."},{"startTime":538.666,"endTime":539.766,"body":"Are you eating at maintenance?"},{"startTime":539.766,"endTime":542.827,"body":"Hey, do you know what that really means?"},{"startTime":543.627,"endTime":545.267,"body":"Are you eating enough protein?"},{"startTime":545.948,"endTime":551.649,"body":"Good chance you're not, because I mean,"},{"startTime":545.948,"endTime":551.649,"body":"quite literally, let's call like 95% of"},{"startTime":551.649,"endTime":557.411,"body":"people who come to us under eat protein"},{"startTime":551.649,"endTime":557.411,"body":"and then we fix that, you know?"},{"startTime":558.111,"endTime":560.291,"body":"A lot of times we're bringing that up."},{"startTime":560.451,"endTime":562.292,"body":"So that could be a good one for you too."},{"startTime":562.312,"endTime":563.812,"body":"Are you getting enough protein in?"},{"startTime":564.052,"endTime":565.313,"body":"What about your fruits and vegetables?"},{"startTime":565.313,"endTime":568.053,"body":"Are you eating one to three servings of"},{"startTime":565.313,"endTime":568.053,"body":"fruit per day?"},{"startTime":568.098,"endTime":573.942,"body":"two to four veggies and by serving, I mean"},{"startTime":568.098,"endTime":573.942,"body":"like a fist sized portion, fist sized,"},{"startTime":573.942,"endTime":576.084,"body":"sorry, portion."},{"startTime":576.084,"endTime":580.608,"body":"If you're not getting that in, probably"},{"startTime":576.084,"endTime":580.608,"body":"not worth even just thinking about"},{"startTime":580.608,"endTime":581.048,"body":"dieting."},{"startTime":581.048,"endTime":584.211,"body":"If you're not eating the stuff that's"},{"startTime":581.048,"endTime":584.211,"body":"actually gonna keep you full, actually"},{"startTime":584.211,"endTime":587.373,"body":"gonna make you feel healthy, I feel good."},{"startTime":588.074,"endTime":593.738,"body":"Again, like that initial stage, the first"},{"startTime":588.074,"endTime":593.738,"body":"phase, prepare, like this is like, it's"},{"startTime":593.738,"endTime":595.499,"body":"like feel good season, you know?"},{"startTime":596.44,"endTime":598.141,"body":"We're not dieting right away."},{"startTime":598.946,"endTime":600.507,"body":"We're getting you ready for the road"},{"startTime":598.946,"endTime":600.507,"body":"ahead."},{"startTime":600.507,"endTime":603.79,"body":"Cause think about it this way, like as"},{"startTime":600.507,"endTime":603.79,"body":"much as I know that you want to get"},{"startTime":603.79,"endTime":606.152,"body":"started, I know you want to dive in."},{"startTime":606.733,"endTime":610.656,"body":"I know you're excited, but think about it"},{"startTime":606.733,"endTime":610.656,"body":"this way."},{"startTime":610.656,"endTime":615.121,"body":"If you have a goal and you're going to"},{"startTime":610.656,"endTime":615.121,"body":"work on that, let's say six to 12 months,"},{"startTime":615.121,"endTime":618.224,"body":"and then you're going to have new goals"},{"startTime":615.121,"endTime":618.224,"body":"and you get into this new identity, you're"},{"startTime":618.224,"endTime":622.968,"body":"going to become the stronger, healthier,"},{"startTime":618.224,"endTime":622.968,"body":"leaner version of your current self."},{"startTime":623.889,"endTime":624.929,"body":"What's the rush?"},{"startTime":626.498,"endTime":631.239,"body":"Wouldn't it be worth like spending a"},{"startTime":626.498,"endTime":631.239,"body":"couple of weeks even getting ready so that"},{"startTime":631.239,"endTime":637.34,"body":"you know, hey, I actually have the tools"},{"startTime":631.239,"endTime":637.34,"body":"and skills in place to be able to stick to"},{"startTime":637.34,"endTime":638.461,"body":"all this stuff?"},{"startTime":639.701,"endTime":642.742,"body":"Or do you just want to jump in like most"},{"startTime":639.701,"endTime":642.742,"body":"other people, which we talked about on"},{"startTime":642.742,"endTime":651.064,"body":"Monday and fill within the next couple of"},{"startTime":642.742,"endTime":651.064,"body":"weeks and give up?"},{"startTime":651.064,"endTime":654.785,"body":"I've seen this happen over and over again"},{"startTime":651.064,"endTime":654.785,"body":"until people join us."},{"startTime":655.205,"endTime":655.966,"body":"And then we."},{"startTime":655.966,"endTime":660.788,"body":"say you know what you've tried just about"},{"startTime":655.966,"endTime":660.788,"body":"every diet under the sun let's not start"},{"startTime":660.788,"endTime":666.95,"body":"there and guess what we start feeling good"},{"startTime":660.788,"endTime":666.95,"body":"we build muscle we take that break we feel"},{"startTime":666.95,"endTime":674.093,"body":"way better sleep improves mood sex drive"},{"startTime":666.95,"endTime":674.093,"body":"gut health like all this good stuff right"},{"startTime":675.114,"endTime":678.055,"body":"and then we can dive into your"},{"startTime":675.114,"endTime":678.055,"body":"transformation maybe we'll just talk about"},{"startTime":678.055,"endTime":683.917,"body":"that next thursday because there's always"},{"startTime":678.055,"endTime":683.917,"body":"going to be other people who are ready to"},{"startTime":683.917,"endTime":684.537,"body":"go"},{"startTime":684.746,"endTime":687.428,"body":"And hey, maybe let's say you're not a"},{"startTime":684.746,"endTime":687.428,"body":"beginner, but you're maybe a little bit"},{"startTime":687.428,"endTime":690.391,"body":"more advanced or hey, you know what,"},{"startTime":687.428,"endTime":690.391,"body":"you've gone through different phases"},{"startTime":690.391,"endTime":690.771,"body":"already."},{"startTime":690.771,"endTime":692.473,"body":"Okay, cool."},{"startTime":692.473,"endTime":697.238,"body":"Then either way, I want you to show"},{"startTime":692.473,"endTime":697.238,"body":"yourself that you can be consistent with"},{"startTime":697.238,"endTime":703.904,"body":"your food, that most of the bigger"},{"startTime":697.238,"endTime":703.904,"body":"roadblocks are covered, and that you can"},{"startTime":703.904,"endTime":705.485,"body":"actually just start."},{"startTime":707.378,"endTime":709.498,"body":"And you know what, like I'm going to"},{"startTime":707.378,"endTime":709.498,"body":"decide it right now."},{"startTime":709.498,"endTime":712.319,"body":"Next Thursday, we'll talk about the actual"},{"startTime":709.498,"endTime":712.319,"body":"transformation phase."},{"startTime":713.42,"endTime":715.301,"body":"But I want you to really think about those"},{"startTime":713.42,"endTime":715.301,"body":"habits."},{"startTime":715.861,"endTime":721.884,"body":"And what you really think is it really"},{"startTime":715.861,"endTime":721.884,"body":"smart now to just jump in and say, I have"},{"startTime":721.884,"endTime":727.146,"body":"this goal, even though I know my habits"},{"startTime":721.884,"endTime":727.146,"body":"are not in good place, even though I know"},{"startTime":727.246,"endTime":733.789,"body":"I stress eat, my sleep sucks, my like I"},{"startTime":727.246,"endTime":733.789,"body":"emotional eat, I binge eat over the"},{"startTime":733.789,"endTime":734.289,"body":"weekend."},{"startTime":734.289,"endTime":736.109,"body":"I'm not able to include."},{"startTime":736.77,"endTime":739.411,"body":"Drinks with the girls, beers with the"},{"startTime":736.77,"endTime":739.411,"body":"dudes."},{"startTime":739.892,"endTime":743.635,"body":"I don't know how to be flexible yet"},{"startTime":739.892,"endTime":743.635,"body":"healthy."},{"startTime":744.236,"endTime":747.239,"body":"I need to learn how to flexibly diet."},{"startTime":747.239,"endTime":749.02,"body":"A lot of good stuff to work on guys."},{"startTime":749.901,"endTime":751.161,"body":"So let's start there."},{"startTime":751.622,"endTime":755.465,"body":"Let's not jump in because it will be worth"},{"startTime":751.622,"endTime":755.465,"body":"it."},{"startTime":755.786,"endTime":760.93,"body":"It will definitely be worth it if you"},{"startTime":755.786,"endTime":760.93,"body":"invest a couple of weeks getting ready."},{"startTime":762.131,"endTime":764.898,"body":"So that you are good to go, so that when"},{"startTime":762.131,"endTime":764.898,"body":"you are in..."},{"startTime":764.898,"endTime":768.02,"body":"let's call it your fat loss phase, or even"},{"startTime":764.898,"endTime":768.02,"body":"if it's like muscle gain followed by fat"},{"startTime":768.02,"endTime":770.241,"body":"loss or performance, right?"},{"startTime":770.641,"endTime":774.884,"body":"Once you go into that, it's go time and"},{"startTime":770.641,"endTime":774.884,"body":"you can actually focus on executing"},{"startTime":774.884,"endTime":777.525,"body":"because that's the main goal then."},{"startTime":779.19,"endTime":781.891,"body":"You don't want to be messing around in a"},{"startTime":779.19,"endTime":781.891,"body":"fat loss phase."},{"startTime":781.891,"endTime":785.693,"body":"You don't want to be like many others"},{"startTime":781.891,"endTime":785.693,"body":"where it's like, I tried to diet all year."},{"startTime":785.693,"endTime":787.774,"body":"No, when you go in, we make it work."},{"startTime":787.774,"endTime":792.397,"body":"We make it count so that we can get the"},{"startTime":787.774,"endTime":792.397,"body":"hell out of that calorie deficit again to"},{"startTime":792.397,"endTime":795.238,"body":"go back to fueling, nourishing the body,"},{"startTime":792.397,"endTime":795.238,"body":"building muscle."},{"startTime":795.919,"endTime":796.939,"body":"Feeling good."},{"startTime":798.02,"endTime":802.643,"body":"If you are in a muscle gain phase, or you"},{"startTime":798.02,"endTime":802.643,"body":"want to be, it's going to be even more"},{"startTime":802.643,"endTime":805.564,"body":"important for you to be consistent,"},{"startTime":802.643,"endTime":805.564,"body":"because you're just going to gain a whole"},{"startTime":805.564,"endTime":807.705,"body":"bunch of body fat if you gain too fast."},{"startTime":808.386,"endTime":812.889,"body":"So also there it's even more important to"},{"startTime":808.386,"endTime":812.889,"body":"track and weigh your food and stay"},{"startTime":812.889,"endTime":816.392,"body":"consistent and lift weights and sleep well"},{"startTime":812.889,"endTime":816.392,"body":"and manage stress."},{"startTime":816.392,"endTime":817.172,"body":"You see?"},{"startTime":817.573,"endTime":821.096,"body":"So either way, whatever your goals are,"},{"startTime":817.573,"endTime":821.096,"body":"let's start there."},{"startTime":821.096,"endTime":826.14,"body":"Let's start by preparing your body,"},{"startTime":821.096,"endTime":826.14,"body":"preparing you in terms of like your"},{"startTime":826.14,"endTime":829.363,"body":"habits, your routines, your rituals,"},{"startTime":826.14,"endTime":829.363,"body":"whatever you want to call them."},{"startTime":830.204,"endTime":833.026,"body":"So that when you're good to go, you are"},{"startTime":830.204,"endTime":833.026,"body":"actually good to go."},{"startTime":833.026,"endTime":836.689,"body":"You're not just telling yourself that"},{"startTime":833.026,"endTime":836.689,"body":"you're good because you want to."},{"startTime":836.689,"endTime":837.569,"body":"Make sense?"},{"startTime":838.518,"endTime":841.558,"body":"I know this is for some people may be"},{"startTime":838.518,"endTime":841.558,"body":"like, ah, you know, like, fuck it."},{"startTime":841.558,"endTime":842.339,"body":"I'll just get started."},{"startTime":842.339,"endTime":846.039,"body":"But I'm going to advise you to really"},{"startTime":842.339,"endTime":846.039,"body":"think about this stuff."},{"startTime":846.46,"endTime":850.041,"body":"And then of course, decide based on your"},{"startTime":846.46,"endTime":850.041,"body":"experience and where you're at in your"},{"startTime":850.041,"endTime":850.821,"body":"journey."},{"startTime":851.801,"endTime":853.902,"body":"So I think that's, that is going to be it"},{"startTime":851.801,"endTime":853.902,"body":"for today."},{"startTime":853.902,"endTime":858.663,"body":"If you have any questions about what this"},{"startTime":853.902,"endTime":858.663,"body":"would look like for you and you kind of"},{"startTime":858.663,"endTime":862.284,"body":"listen to it as, and you feel like, Hey,"},{"startTime":858.663,"endTime":862.284,"body":"it kind of makes sense, but I don't really"},{"startTime":862.284,"endTime":864.124,"body":"know which habits I got to build."},{"startTime":864.164,"endTime":865.025,"body":"Feel free to reach out."},{"startTime":865.025,"endTime":866.585,"body":"You can DM me via Instagram."},{"startTime":866.585,"endTime":868.425,"body":"So your investors underscore."},{"startTime":868.478,"endTime":874.299,"body":"OCS, you can go to YouTube, comment there,"},{"startTime":868.478,"endTime":874.299,"body":"that'll make sure to record a future Q\u0026A"},{"startTime":874.299,"endTime":875.519,"body":"episode as well."},{"startTime":875.599,"endTime":879.561,"body":"Or of course we do have our consultation"},{"startTime":875.599,"endTime":879.561,"body":"calls as well, which are free."},{"startTime":879.561,"endTime":883.982,"body":"So if you want, go to the description,"},{"startTime":879.561,"endTime":883.982,"body":"book your free call, you can apply for"},{"startTime":883.982,"endTime":886.462,"body":"free and it doesn't have to be binding,"},{"startTime":883.982,"endTime":886.462,"body":"right?"},{"startTime":886.462,"endTime":891.164,"body":"So you only decide right there on the"},{"startTime":886.462,"endTime":891.164,"body":"phone after we've talked about you."},{"startTime":891.344,"endTime":893.164,"body":"I want to learn about you first, right?"},{"startTime":893.304,"endTime":897.385,"body":"Then we talk about your struggles, your"},{"startTime":893.304,"endTime":897.385,"body":"goals, coaching, what that would look"},{"startTime":897.385,"endTime":897.87,"body":"like."},{"startTime":897.87,"endTime":899.632,"body":"And then if you want to move ahead,"},{"startTime":897.87,"endTime":899.632,"body":"awesome."},{"startTime":899.632,"endTime":901.234,"body":"If not, awesome."},{"startTime":901.896,"endTime":903.358,"body":"Either way, I'm going to help you move"},{"startTime":901.896,"endTime":903.358,"body":"forward."},{"startTime":903.358,"endTime":904.079,"body":"Cool."},{"startTime":904.48,"endTime":908.425,"body":"Have a great rest of your week and then"},{"startTime":904.48,"endTime":908.425,"body":"we'll chat on Monday again."}]}