{"version":"1.0.0","segments":[{"startTime":0.798,"endTime":2.6,"body":"What's up and welcome back to Talk"},{"startTime":0.798,"endTime":2.6,"body":"Nutrition."},{"startTime":2.6,"endTime":5.724,"body":"Today we have Pia back for a second"},{"startTime":2.6,"endTime":5.724,"body":"episode together."},{"startTime":5.724,"endTime":6.865,"body":"What's up Pia, how are you?"},{"startTime":6.865,"endTime":10.304,"body":"Hello, nice to be here, so happy to be"},{"startTime":6.865,"endTime":10.304,"body":"back, thank you."},{"startTime":11.086,"endTime":14.077,"body":"I haven't talked to you since last year."},{"startTime":14.301,"endTime":15.725,"body":"How's the new year been for you?"},{"startTime":16.733,"endTime":17.694,"body":"It's been nice."},{"startTime":17.694,"endTime":21.921,"body":"I really appreciate the holidays, but I"},{"startTime":17.694,"endTime":21.921,"body":"appreciate the everyday life even more."},{"startTime":21.921,"endTime":26.387,"body":"So I think it's nice to be back in the"},{"startTime":21.921,"endTime":26.387,"body":"good old routines."},{"startTime":27.906,"endTime":31.925,"body":"Do you get the two where it takes a little"},{"startTime":27.906,"endTime":31.925,"body":"while to get into that groove again?"},{"startTime":33.813,"endTime":36.958,"body":"I want to say yes, but really no."},{"startTime":36.958,"endTime":42.306,"body":"I'm just so eager to get back into the"},{"startTime":36.958,"endTime":42.306,"body":"routines and I have them like programmed"},{"startTime":42.306,"endTime":43.327,"body":"in my everyday life."},{"startTime":43.327,"endTime":46.151,"body":"So not really, no."},{"startTime":46.151,"endTime":47.132,"body":"What about you?"},{"startTime":49.45,"endTime":50.29,"body":"Yes or no?"},{"startTime":50.29,"endTime":53.693,"body":"I'm going to say yes or no because it"},{"startTime":50.29,"endTime":53.693,"body":"depends on whether it's like my fitness"},{"startTime":53.693,"endTime":57.857,"body":"stuff and my own nutrition and all that,"},{"startTime":53.693,"endTime":57.857,"body":"you know, or like work related."},{"startTime":57.897,"endTime":59.438,"body":"I'd say I'd say both."},{"startTime":59.439,"endTime":62.742,"body":"I definitely see though with a lot of"},{"startTime":59.439,"endTime":62.742,"body":"people that it takes a little while, you"},{"startTime":62.742,"endTime":66.665,"body":"know, it's like anytime, I don't know,"},{"startTime":62.742,"endTime":66.665,"body":"like anytime someone starts like a fat"},{"startTime":66.665,"endTime":71.37,"body":"loss phase or a lean gain phase or even"},{"startTime":66.665,"endTime":71.37,"body":"just maintenance, like the initial weeks"},{"startTime":71.37,"endTime":75.653,"body":"are always kind of getting used, you know,"},{"startTime":71.37,"endTime":75.653,"body":"figuring things out and"},{"startTime":76.438,"endTime":80.04,"body":"The same kind of thing goes even just with"},{"startTime":76.438,"endTime":80.04,"body":"the nutrition, like routines and training,"},{"startTime":80.04,"endTime":80.78,"body":"you know."},{"startTime":81.06,"endTime":85.262,"body":"People go from being on a roll and then"},{"startTime":81.06,"endTime":85.262,"body":"it's New Year's or Christmas and they're"},{"startTime":85.262,"endTime":88.904,"body":"completely just dysregulated because it's"},{"startTime":85.262,"endTime":88.904,"body":"like not like the usual day to day."},{"startTime":88.984,"endTime":91.265,"body":"And then it takes a little while to get"},{"startTime":88.984,"endTime":91.265,"body":"into that again."},{"startTime":91.749,"endTime":94.531,"body":"Yes, I completely understand that."},{"startTime":94.531,"endTime":99.214,"body":"And I always say that it's in that way, I"},{"startTime":94.531,"endTime":99.214,"body":"have a different lifestyle than a lot of"},{"startTime":99.214,"endTime":103.477,"body":"other people because I run my own business"},{"startTime":99.214,"endTime":103.477,"body":"and the nutrition and training is a big"},{"startTime":103.477,"endTime":105.239,"body":"part of my work as well."},{"startTime":105.239,"endTime":110.302,"body":"So it is a lot easier for me to just go"},{"startTime":105.239,"endTime":110.302,"body":"onto those routines again, because I fill"},{"startTime":110.302,"endTime":111.483,"body":"my lunch."},{"startTime":112.004,"endTime":113.224,"body":"It's what I do."},{"startTime":113.257,"endTime":117.84,"body":"So it's easier for me and maybe you as"},{"startTime":113.257,"endTime":117.84,"body":"well than it is if you have like your"},{"startTime":117.84,"endTime":122.284,"body":"whole life outside of the training and"},{"startTime":117.84,"endTime":122.284,"body":"nutrition stuff then I couldn't fully"},{"startTime":122.284,"endTime":127.428,"body":"understand that it takes like a couple of"},{"startTime":122.284,"endTime":127.428,"body":"weeks after a vacation to like Yeah, get"},{"startTime":127.428,"endTime":128.668,"body":"into the groove again"},{"startTime":129.054,"endTime":130.595,"body":"Yeah, I do."},{"startTime":130.595,"endTime":131.596,"body":"I do feel that."},{"startTime":131.596,"endTime":132.737,"body":"I will say this."},{"startTime":132.737,"endTime":137.06,"body":"So, I mean, I do agree because obviously"},{"startTime":132.737,"endTime":137.06,"body":"you're, you know, very involved with"},{"startTime":137.06,"endTime":138.762,"body":"training, meets mostly nutrition."},{"startTime":138.762,"endTime":143.526,"body":"Of course we both do like both sides, but"},{"startTime":138.762,"endTime":143.526,"body":"like you are right."},{"startTime":143.526,"endTime":147.068,"body":"Like it's something that we consistently"},{"startTime":143.526,"endTime":147.068,"body":"just are involved with on like a day to"},{"startTime":147.068,"endTime":151.251,"body":"day basis, like all day kind of, you know."},{"startTime":152.513,"endTime":156.476,"body":"But I do think that ultimately, because we"},{"startTime":152.513,"endTime":156.476,"body":"obviously get a lot of people who are just"},{"startTime":156.476,"endTime":158.357,"body":"getting started with their journey, you"},{"startTime":156.476,"endTime":158.357,"body":"know."},{"startTime":158.422,"endTime":163.063,"body":"Which, I mean, those people are really"},{"startTime":158.422,"endTime":163.063,"body":"talking about in this episode, kind of"},{"startTime":163.063,"endTime":167.144,"body":"like helping them create like a good"},{"startTime":163.063,"endTime":167.144,"body":"healthy diet, let's call it."},{"startTime":168.065,"endTime":171.066,"body":"Ultimately, you want that to be part of"},{"startTime":168.065,"endTime":171.066,"body":"your life, right?"},{"startTime":171.066,"endTime":176.068,"body":"The nutrition training, like that should"},{"startTime":171.066,"endTime":176.068,"body":"be ingrained in like what you do on a"},{"startTime":176.068,"endTime":180.789,"body":"day-to-day basis, or at least it shouldn't"},{"startTime":176.068,"endTime":180.789,"body":"be like a separate thing."},{"startTime":180.789,"endTime":181.689,"body":"You know what I mean?"},{"startTime":183.557,"endTime":191.002,"body":"Yeah, and I feel that's like a journey for"},{"startTime":183.557,"endTime":191.002,"body":"a lot of people because to get there you"},{"startTime":191.002,"endTime":193.284,"body":"almost have to change your identity."},{"startTime":193.765,"endTime":198.448,"body":"And I feel like training is one thing but"},{"startTime":193.765,"endTime":198.448,"body":"nutrition like we talked about the last"},{"startTime":198.448,"endTime":203.953,"body":"time, it's the choices you make all the"},{"startTime":198.448,"endTime":203.953,"body":"time during your day."},{"startTime":203.953,"endTime":208.216,"body":"And it's not just for yourself, it's at"},{"startTime":203.953,"endTime":208.216,"body":"work with the family and stuff."},{"startTime":209.873,"endTime":215.183,"body":"So yeah, it's hard, but of course it"},{"startTime":209.873,"endTime":215.183,"body":"should be like something you do on"},{"startTime":215.183,"endTime":222.036,"body":"autopilot almost, but maybe it takes like"},{"startTime":215.183,"endTime":222.036,"body":"some months or maybe years to get there."},{"startTime":222.178,"endTime":224.139,"body":"Yeah, I do think so."},{"startTime":224.139,"endTime":227.72,"body":"And you know, you have a lot of people"},{"startTime":224.139,"endTime":227.72,"body":"diving into the articles in your app and"},{"startTime":227.72,"endTime":233.003,"body":"your apps, basically, I think also there"},{"startTime":227.72,"endTime":233.003,"body":"because there's a lot of information in it"},{"startTime":233.003,"endTime":235.884,"body":"and even just like learning about"},{"startTime":233.003,"endTime":235.884,"body":"nutrition in general."},{"startTime":236.105,"endTime":239.947,"body":"Also through this podcast and you know,"},{"startTime":236.105,"endTime":239.947,"body":"the stuff that you put out, like it does"},{"startTime":239.947,"endTime":244.069,"body":"take time, you know, it does take like at"},{"startTime":239.947,"endTime":244.069,"body":"least months, if not like a few years,"},{"startTime":244.069,"endTime":245.489,"body":"depending on where someone is."},{"startTime":247.269,"endTime":250.851,"body":"Yes, and that's so important that people"},{"startTime":247.269,"endTime":250.851,"body":"understand that when they do this, it"},{"startTime":250.851,"endTime":255.195,"body":"really means they're serious about"},{"startTime":250.851,"endTime":255.195,"body":"changing their diet because they want to"},{"startTime":255.195,"endTime":258.397,"body":"achieve something, either with their"},{"startTime":255.195,"endTime":258.397,"body":"training or physique."},{"startTime":258.417,"endTime":262.821,"body":"You have to understand that you have to"},{"startTime":258.417,"endTime":262.821,"body":"make changes that you can live with for"},{"startTime":262.821,"endTime":267.705,"body":"your whole life, unless it's some extreme"},{"startTime":262.821,"endTime":267.705,"body":"stuff, but we don't work with extreme"},{"startTime":267.705,"endTime":268.545,"body":"stuff."},{"startTime":268.746,"endTime":272.568,"body":"It's like normal people like you and me"},{"startTime":268.746,"endTime":272.568,"body":"just that just wants to."},{"startTime":272.837,"endTime":276.266,"body":"I don't know, look like they're training,"},{"startTime":272.837,"endTime":276.266,"body":"that's like an important part of it."},{"startTime":276.266,"endTime":281.138,"body":"And also getting more energy, fueling"},{"startTime":276.266,"endTime":281.138,"body":"their self and their health."},{"startTime":281.299,"endTime":282.06,"body":"You know."},{"startTime":284.034,"endTime":289.819,"body":"Do you feel like, so how was your"},{"startTime":284.034,"endTime":289.819,"body":"nutrition during the holidays compared to"},{"startTime":289.819,"endTime":292.141,"body":"like normal in quotes?"},{"startTime":295.813,"endTime":298.234,"body":"It's a lot more all over the place."},{"startTime":298.234,"endTime":304.537,"body":"It's about eating with your family and"},{"startTime":298.234,"endTime":304.537,"body":"friends and just going with the flow."},{"startTime":304.537,"endTime":310.1,"body":"And I can feel that flow is a lot"},{"startTime":304.537,"endTime":310.1,"body":"different than my usual flow when I do my"},{"startTime":310.1,"endTime":312.34,"body":"own choices."},{"startTime":313.021,"endTime":319.604,"body":"And also when you get like bread and"},{"startTime":313.021,"endTime":319.604,"body":"butter and nice..."},{"startTime":319.604,"endTime":321.564,"body":"Pålg, what's that in English?"},{"startTime":321.77,"endTime":327.299,"body":"Yeah, like, um, yeah, I know exactly what"},{"startTime":321.77,"endTime":327.299,"body":"you mean."},{"startTime":327.299,"endTime":327.479,"body":"Yeah."},{"startTime":327.479,"endTime":331.565,"body":"Like deli meats and like cheese and like"},{"startTime":327.479,"endTime":331.565,"body":"stuff you put on a sandwich."},{"startTime":331.786,"endTime":335.592,"body":"I know exactly what you mean, but yeah,"},{"startTime":331.786,"endTime":335.592,"body":"stuff you put on the sandwich."},{"startTime":335.592,"endTime":336.413,"body":"Basically."},{"startTime":336.413,"endTime":337.033,"body":"Yeah."},{"startTime":341.14,"endTime":346.403,"body":"I find it really hard to control myself"},{"startTime":341.14,"endTime":346.403,"body":"and that's why I'm so occupied with taking"},{"startTime":346.403,"endTime":349.624,"body":"healthy choices in my everyday life"},{"startTime":346.403,"endTime":349.624,"body":"because I know that if I have these"},{"startTime":349.624,"endTime":353.186,"body":"temptations all around me all the time,"},{"startTime":349.624,"endTime":353.186,"body":"it's hard to..."},{"startTime":354.026,"endTime":359.248,"body":"I'm not a take one chocolate chip kind of"},{"startTime":354.026,"endTime":359.248,"body":"girl, I eat the whole bag, you know?"},{"startTime":359.601,"endTime":366.846,"body":"So yeah, I just kind of splurge a bit in"},{"startTime":359.601,"endTime":366.846,"body":"the, when I have a vacation and I can do"},{"startTime":366.846,"endTime":373.71,"body":"that and not feel bad because I know that"},{"startTime":366.846,"endTime":373.71,"body":"I get back to my everyday routines when"},{"startTime":373.71,"endTime":374.631,"body":"I'm done with the holiday."},{"startTime":374.631,"endTime":382.376,"body":"But it's a good training in like having a"},{"startTime":374.631,"endTime":382.376,"body":"treat but not going fully overboard and I"},{"startTime":382.376,"endTime":384.157,"body":"feel like I'm getting there."},{"startTime":384.297,"endTime":389.0,"body":"But some overeating during the holidays."},{"startTime":389.245,"endTime":390.889,"body":"does always occur."},{"startTime":391.192,"endTime":392.415,"body":"Unfortunately."},{"startTime":392.577,"endTime":393.66,"body":"What about you?"},{"startTime":394.158,"endTime":398.88,"body":"I think it's, you know what, like, because"},{"startTime":394.158,"endTime":398.88,"body":"this even ties into the first part of like"},{"startTime":398.88,"endTime":402.342,"body":"what we want to address it really quick to"},{"startTime":398.88,"endTime":402.342,"body":"the listener, like, today we're going to"},{"startTime":402.342,"endTime":407.105,"body":"be basically breaking down like, what"},{"startTime":402.342,"endTime":407.105,"body":"healthy eating in quotes like really"},{"startTime":407.105,"endTime":410.726,"body":"means, you know, so that it's actually"},{"startTime":407.105,"endTime":410.726,"body":"sustainable."},{"startTime":410.767,"endTime":412.427,"body":"We want to be flexible."},{"startTime":412.468,"endTime":416.99,"body":"I also don't want people to take the word"},{"startTime":412.468,"endTime":416.99,"body":"flexible too far because it's not a, you"},{"startTime":416.99,"endTime":421.172,"body":"know, like a, you know, golden ticket to"},{"startTime":416.99,"endTime":421.172,"body":"do whatever the hell you want to do."},{"startTime":421.413,"endTime":423.533,"body":"But like we do want to do both, you know"},{"startTime":421.413,"endTime":423.533,"body":"what I mean?"},{"startTime":423.678,"endTime":427.34,"body":"And just that stuff that you just"},{"startTime":423.678,"endTime":427.34,"body":"mentioned, because that's why I asked,"},{"startTime":427.941,"endTime":433.646,"body":"it's like, we should be able to go through"},{"startTime":427.941,"endTime":433.646,"body":"like Christmas and have the cookie and"},{"startTime":433.646,"endTime":439.651,"body":"have the stuff, have that family dinner,"},{"startTime":433.646,"endTime":439.651,"body":"which a lot of cases, you know, when it"},{"startTime":439.651,"endTime":443.254,"body":"comes to like riba, for example, which is"},{"startTime":439.651,"endTime":443.254,"body":"a Norwegian word for the listener, by the"},{"startTime":443.254,"endTime":447.718,"body":"way, or like pinnachette, you know, like"},{"startTime":443.254,"endTime":447.718,"body":"those kinds of things, like that stuff"},{"startTime":447.718,"endTime":450.58,"body":"that you probably eat like once a year,"},{"startTime":447.718,"endTime":450.58,"body":"you know?"},{"startTime":451.121,"endTime":451.702,"body":"So,"},{"startTime":451.702,"endTime":454.023,"body":"We could go like, oh yeah, it's very fatty"},{"startTime":451.702,"endTime":454.023,"body":"and whatever it is."},{"startTime":454.023,"endTime":457.065,"body":"Like, yeah, sure, it's very fatty."},{"startTime":457.245,"endTime":458.746,"body":"It's also really fucking good."},{"startTime":459.326,"endTime":464.269,"body":"We're also gonna have the gingerbread"},{"startTime":459.326,"endTime":464.269,"body":"cookies and those kinds of things."},{"startTime":466.142,"endTime":471.123,"body":"Eating healthy and living like a healthy"},{"startTime":466.142,"endTime":471.123,"body":"lifestyle doesn't have to mean that we're"},{"startTime":471.123,"endTime":473.743,"body":"not gonna do those things anymore, you"},{"startTime":471.123,"endTime":473.743,"body":"know what I mean?"},{"startTime":474.644,"endTime":478.805,"body":"And to your question, because for me it's"},{"startTime":474.644,"endTime":478.805,"body":"pretty similar in a way."},{"startTime":479.365,"endTime":484.546,"body":"I have certain things set up to where like"},{"startTime":479.365,"endTime":484.546,"body":"I lower my meal frequency so that I can"},{"startTime":484.546,"endTime":485.887,"body":"have bigger meals."},{"startTime":486.007,"endTime":490.048,"body":"I'll still have like equal protein"},{"startTime":486.007,"endTime":490.048,"body":"feedings basically."},{"startTime":490.048,"endTime":491.608,"body":"That's my main focus."},{"startTime":491.868,"endTime":496.249,"body":"And then also, you know, stay active and"},{"startTime":491.868,"endTime":496.249,"body":"make sure I get some lifts in."},{"startTime":497.442,"endTime":500.884,"body":"I hit my steps, get outside, got a lot of"},{"startTime":497.442,"endTime":500.884,"body":"good sleep in."},{"startTime":500.884,"endTime":503.005,"body":"Like that week for me, like sleep wise, it"},{"startTime":500.884,"endTime":503.005,"body":"was the best."},{"startTime":503.005,"endTime":503.745,"body":"You know?"},{"startTime":504.246,"endTime":508.448,"body":"But yeah, also when it comes to chocolate"},{"startTime":504.246,"endTime":508.448,"body":"and those kinds of things, I also do have"},{"startTime":508.448,"endTime":509.989,"body":"a weak spot for that."},{"startTime":510.629,"endTime":513.471,"body":"To where one, I do allow myself more"},{"startTime":510.629,"endTime":513.471,"body":"around that time."},{"startTime":513.471,"endTime":517.733,"body":"Also knowing, hey, I'm gonna dial it back"},{"startTime":513.471,"endTime":517.733,"body":"in right away after, which plays into like"},{"startTime":517.733,"endTime":519.174,"body":"the 80-20 principle."},{"startTime":520.175,"endTime":523.957,"body":"But then also knowing that like in the"},{"startTime":520.175,"endTime":523.957,"body":"grand scheme of things it's really not"},{"startTime":523.957,"endTime":525.277,"body":"gonna do that much."},{"startTime":526.558,"endTime":530.72,"body":"It's really difficult to really gain like"},{"startTime":526.558,"endTime":530.72,"body":"multiple kilos of like body fat like in a"},{"startTime":530.72,"endTime":537.605,"body":"very short time, you know, like you'd have"},{"startTime":530.72,"endTime":537.605,"body":"to eat thousands of calories over your"},{"startTime":537.605,"endTime":538.395,"body":"diet, you know."},{"startTime":538.395,"endTime":539.058,"body":"Yeah."},{"startTime":539.641,"endTime":546.664,"body":"Yeah, I agree and I know that after"},{"startTime":539.641,"endTime":546.664,"body":"working with the diet for so many years"},{"startTime":546.664,"endTime":551.526,"body":"and especially after working with you I've"},{"startTime":546.664,"endTime":551.526,"body":"really learned that so I know that also"},{"startTime":551.526,"endTime":556.729,"body":"it's very little harm that these big meals"},{"startTime":551.526,"endTime":556.729,"body":"can do but for myself and clients I'm"},{"startTime":556.729,"endTime":562.811,"body":"mostly occupied with them having a good"},{"startTime":556.729,"endTime":562.811,"body":"feeling during the holidays as well"},{"startTime":562.811,"endTime":568.934,"body":"because I know how splurging too much and"},{"startTime":562.811,"endTime":568.934,"body":"like eating a whole lot more candy than"},{"startTime":568.934,"endTime":569.635,"body":"you were planning"},{"startTime":569.635,"endTime":571.936,"body":"on how it affects you mentally."},{"startTime":571.996,"endTime":579.661,"body":"So knowing what you just said is really"},{"startTime":571.996,"endTime":579.661,"body":"important but also trying to eat within"},{"startTime":579.661,"endTime":588.186,"body":"your needs and eating what feels good and"},{"startTime":579.661,"endTime":588.186,"body":"giving yourself the possibility to enjoy"},{"startTime":588.186,"endTime":591.068,"body":"but not overeating just because you can."},{"startTime":591.068,"endTime":596.712,"body":"And I feel like that's a constant training"},{"startTime":591.068,"endTime":596.712,"body":"thing for myself and a lot of other people"},{"startTime":596.712,"endTime":597.552,"body":"I think."},{"startTime":597.986,"endTime":599.187,"body":"Yeah."},{"startTime":599.187,"endTime":603.392,"body":"So at the time it is recording, I'm"},{"startTime":599.187,"endTime":603.392,"body":"actually writing an article this week on"},{"startTime":603.392,"endTime":610.72,"body":"willpower because there's kind of like two"},{"startTime":603.392,"endTime":610.72,"body":"sides to that, you know, we can in a way"},{"startTime":610.72,"endTime":612.101,"body":"we can address our willpower."},{"startTime":612.101,"endTime":615.625,"body":"We can, you know, create that or, you"},{"startTime":612.101,"endTime":615.625,"body":"know, cultivate that."},{"startTime":615.625,"endTime":619.829,"body":"But by, you know, doing some might work"},{"startTime":615.625,"endTime":619.829,"body":"mindset stuff."},{"startTime":621.558,"endTime":624.8,"body":"But it's also about setting up your"},{"startTime":621.558,"endTime":624.8,"body":"environment for success."},{"startTime":625.701,"endTime":630.825,"body":"To where you don't always have to practice"},{"startTime":625.701,"endTime":630.825,"body":"self-control, where you don't have to rely"},{"startTime":630.825,"endTime":631.986,"body":"on willpower."},{"startTime":632.166,"endTime":632.906,"body":"Right."},{"startTime":634.889,"endTime":636.59,"body":"Which goes into healthy eating."},{"startTime":636.59,"endTime":641.774,"body":"It's like, if we create just as routines"},{"startTime":636.59,"endTime":641.774,"body":"and we kind of get really clear on, hey,"},{"startTime":641.774,"endTime":643.635,"body":"this is kind of like my day to day."},{"startTime":643.816,"endTime":646.978,"body":"We want to have variety, but we want to"},{"startTime":643.816,"endTime":646.978,"body":"still have our healthy foods in place."},{"startTime":646.978,"endTime":650.794,"body":"We, we create somewhat of a structure to"},{"startTime":646.978,"endTime":650.794,"body":"where."},{"startTime":650.794,"endTime":654.035,"body":"We know like, hey, I'm eating this many"},{"startTime":650.794,"endTime":654.035,"body":"times a day, right?"},{"startTime":654.075,"endTime":659.438,"body":"I'm eating like these healthy foods and"},{"startTime":654.075,"endTime":659.438,"body":"make sure I get my proteins, et cetera."},{"startTime":659.438,"endTime":664.84,"body":"With the chocolate and all that, which is"},{"startTime":659.438,"endTime":664.84,"body":"around way more during Christmas, I feel"},{"startTime":664.84,"endTime":668.022,"body":"like now not having that in the house is"},{"startTime":664.84,"endTime":668.022,"body":"gonna be a huge one."},{"startTime":668.022,"endTime":672.704,"body":"And I think people by now, like, I mean,"},{"startTime":668.022,"endTime":672.704,"body":"we're into like it's mid January already,"},{"startTime":673.585,"endTime":675.405,"body":"which is kind of crazy if you think about"},{"startTime":673.585,"endTime":675.405,"body":"it."},{"startTime":675.871,"endTime":676.476,"body":"Mm."},{"startTime":676.646,"endTime":680.191,"body":"I feel like we're already past that, you"},{"startTime":676.646,"endTime":680.191,"body":"know, where like we don't really have"},{"startTime":680.191,"endTime":682.353,"body":"those chocolates like around the house"},{"startTime":680.191,"endTime":682.353,"body":"anymore."},{"startTime":682.714,"endTime":685.779,"body":"But this is something that you want to"},{"startTime":682.714,"endTime":685.779,"body":"remember, like you can create the"},{"startTime":685.779,"endTime":689.744,"body":"environment so that you don't have to"},{"startTime":685.779,"endTime":689.744,"body":"practice the self-control."},{"startTime":690.005,"endTime":690.925,"body":"That's huge."},{"startTime":691.357,"endTime":693.097,"body":"Definitely it makes it a lot easier."},{"startTime":693.097,"endTime":698.72,"body":"I can really recommend the book by Mennon"},{"startTime":693.097,"endTime":698.72,"body":"Henselmans What's it called again"},{"startTime":698.72,"endTime":703.522,"body":"self-discipline It's something about"},{"startTime":698.72,"endTime":703.522,"body":"self-discipline It's a whole book about"},{"startTime":703.522,"endTime":707.124,"body":"that and how to make your life easier when"},{"startTime":703.522,"endTime":707.124,"body":"it comes to making good choices for"},{"startTime":707.124,"endTime":712.787,"body":"yourself and your health And it's a really"},{"startTime":707.124,"endTime":712.787,"body":"good book But I also wanted to ask you so"},{"startTime":712.787,"endTime":717.809,"body":"now we're stepping into the new year And I"},{"startTime":712.787,"endTime":717.809,"body":"work a lot with training and you work"},{"startTime":717.809,"endTime":721.431,"body":"mainly with nutrition and that's why we go"},{"startTime":717.809,"endTime":721.431,"body":"so good together"},{"startTime":721.431,"endTime":725.274,"body":"I needed your help and yeah, we're helping"},{"startTime":721.431,"endTime":725.274,"body":"each other out."},{"startTime":726.195,"endTime":731.721,"body":"And so I wanted to ask you what you think"},{"startTime":726.195,"endTime":731.721,"body":"about the claim abs are made in the"},{"startTime":731.721,"endTime":733.523,"body":"kitchen."},{"startTime":733.523,"endTime":735.164,"body":"Do you think that's right?"},{"startTime":736.458,"endTime":737.699,"body":"I love that question."},{"startTime":738.802,"endTime":740.223,"body":"They're not made in the kitchen."},{"startTime":741.386,"endTime":743.761,"body":"But they're revealed in the kitchen, I"},{"startTime":741.386,"endTime":743.761,"body":"feel like."},{"startTime":743.761,"endTime":744.341,"body":"Mmmm"},{"startTime":746.366,"endTime":751.527,"body":"It's like, you're not going to eat and"},{"startTime":746.366,"endTime":751.527,"body":"create abs, you know what I mean?"},{"startTime":752.047,"endTime":754.088,"body":"That the building, like that's it's muscle"},{"startTime":752.047,"endTime":754.088,"body":"gain."},{"startTime":754.088,"endTime":759.349,"body":"It's a muscle that you can train, which"},{"startTime":754.088,"endTime":759.349,"body":"really goes into, and you've maybe noticed"},{"startTime":759.349,"endTime":759.729,"body":"this as well."},{"startTime":759.729,"endTime":766.971,"body":"I feel like the last years, maybe less"},{"startTime":759.729,"endTime":766.971,"body":"now, but like people have gone into, Oh,"},{"startTime":766.971,"endTime":769.972,"body":"you don't have to train abs because if you"},{"startTime":766.971,"endTime":769.972,"body":"just do your big compound movements,"},{"startTime":769.972,"endTime":773.073,"body":"you're training your core anyway, blah,"},{"startTime":769.972,"endTime":773.073,"body":"blah."},{"startTime":773.073,"endTime":774.613,"body":"But it's, it's a muscle, right."},{"startTime":774.613,"endTime":775.773,"body":"Or it's muscles."},{"startTime":777.09,"endTime":780.352,"body":"If you want to create bigger abs, we can"},{"startTime":777.09,"endTime":780.352,"body":"train our abs."},{"startTime":780.372,"endTime":781.833,"body":"Simple as that, right?"},{"startTime":782.334,"endTime":786.717,"body":"However, we can reveal them by cutting"},{"startTime":782.334,"endTime":786.717,"body":"body fat."},{"startTime":786.957,"endTime":788.238,"body":"That's how it's going to go."},{"startTime":788.879,"endTime":790.62,"body":"If you want to build them, right?"},{"startTime":790.981,"endTime":794.464,"body":"You want to train, just like any other"},{"startTime":790.981,"endTime":794.464,"body":"muscle, if you include more of it in your"},{"startTime":794.464,"endTime":797.245,"body":"program, like you're going to build more"},{"startTime":794.464,"endTime":797.245,"body":"bigger abs."},{"startTime":798.146,"endTime":802.49,"body":"If you want to reveal them, you want to"},{"startTime":798.146,"endTime":802.49,"body":"cut body fat, you want to lose some"},{"startTime":802.49,"endTime":806.253,"body":"weight, go into a fat loss phase, so that"},{"startTime":802.49,"endTime":806.253,"body":"it shows up, because they're there."},{"startTime":806.253,"endTime":807.042,"body":"You know what I mean?"},{"startTime":807.042,"endTime":808.282,"body":"Like they are there."},{"startTime":808.282,"endTime":812.164,"body":"You just said you might not see it because"},{"startTime":808.282,"endTime":812.164,"body":"there's a layer of like fluff over it."},{"startTime":812.164,"endTime":813.104,"body":"You know what I mean?"},{"startTime":814.525,"endTime":815.565,"body":"Here's the thing though."},{"startTime":815.565,"endTime":817.165,"body":"This is something people don't know."},{"startTime":818.626,"endTime":822.888,"body":"Different people will look different at"},{"startTime":818.626,"endTime":822.888,"body":"similar body fat levels."},{"startTime":824.308,"endTime":829.79,"body":"And a big part of that is genetics, which"},{"startTime":824.308,"endTime":829.79,"body":"isn't talked about enough, I feel like."},{"startTime":830.291,"endTime":834.893,"body":"Because you and me could have like the"},{"startTime":830.291,"endTime":834.893,"body":"same body fat percentage and have"},{"startTime":834.893,"endTime":836.713,"body":"completely different kind of abs."},{"startTime":837.918,"endTime":841.761,"body":"Some people might have a higher body fat"},{"startTime":837.918,"endTime":841.761,"body":"percentage and actually have visible abs"},{"startTime":842.061,"endTime":845.825,"body":"compared to someone else who might be"},{"startTime":842.061,"endTime":845.825,"body":"lower body fat percentage, but might still"},{"startTime":845.825,"endTime":848.087,"body":"be struggling to kind of get visible abs."},{"startTime":848.087,"endTime":849.749,"body":"You know what I mean?"},{"startTime":849.749,"endTime":851.149,"body":"So unfortunately, like..."},{"startTime":853.558,"endTime":857.943,"body":"Part of it is outside of your control"},{"startTime":853.558,"endTime":857.943,"body":"because it's, you know, genetics and"},{"startTime":857.943,"endTime":858.564,"body":"stuff."},{"startTime":858.564,"endTime":860.485,"body":"That's a big, big part of it."},{"startTime":861.066,"endTime":864.15,"body":"But I still don't think we should use that"},{"startTime":861.066,"endTime":864.15,"body":"kind of as like an excuse or whatever it"},{"startTime":864.15,"endTime":864.79,"body":"is."},{"startTime":864.891,"endTime":865.532,"body":"We're not doomed."},{"startTime":865.532,"endTime":870.397,"body":"It's like, hey, if you want to have more"},{"startTime":865.532,"endTime":870.397,"body":"visible abs, we can train them."},{"startTime":870.658,"endTime":874.081,"body":"And yeah, then if you want to reveal them,"},{"startTime":870.658,"endTime":874.081,"body":"like we want to cut body fat, you know?"},{"startTime":875.798,"endTime":877.419,"body":"Does that answer your question?"},{"startTime":877.861,"endTime":883.343,"body":"Yes, definitely on a very specific level"},{"startTime":877.861,"endTime":883.343,"body":"because I feel like Absorbing in the"},{"startTime":883.343,"endTime":883.643,"body":"kitchen."},{"startTime":883.643,"endTime":889.346,"body":"It sounds cheesy, but at the same time it"},{"startTime":883.643,"endTime":889.346,"body":"It tells us that we have to do something"},{"startTime":889.346,"endTime":894.068,"body":"with our nutrition to affect how our body"},{"startTime":889.346,"endTime":894.068,"body":"looks And I feel like a lot of people"},{"startTime":894.068,"endTime":900.231,"body":"especially girls Maybe even more before"},{"startTime":894.068,"endTime":900.231,"body":"but it's all about in january running on"},{"startTime":900.231,"endTime":905.453,"body":"the treadmill burning calories and like"},{"startTime":900.231,"endTime":905.453,"body":"that's the most important thing they do to"},{"startTime":905.453,"endTime":906.234,"body":"like"},{"startTime":907.815,"endTime":912.678,"body":"we know so much more about how you build"},{"startTime":907.815,"endTime":912.678,"body":"an athletic physique and of course"},{"startTime":912.678,"endTime":917.181,"body":"training and nutrition is about so much"},{"startTime":912.678,"endTime":917.181,"body":"more than how You look but I'm tired of"},{"startTime":917.181,"endTime":922.964,"body":"not talking about how you can use training"},{"startTime":917.181,"endTime":922.964,"body":"and diet to look a specific way And I mean"},{"startTime":922.985,"endTime":929.669,"body":"people deserve to know how they can move"},{"startTime":922.985,"endTime":929.669,"body":"their body in the way they want to So I'm"},{"startTime":929.669,"endTime":933.972,"body":"trying to teach my clients and it took a"},{"startTime":929.669,"endTime":933.972,"body":"while for me to learn this as well as well"},{"startTime":933.972,"endTime":936.313,"body":"that we have to use training to build"},{"startTime":937.875,"endTime":942.396,"body":"and we need muscle even if you're, when"},{"startTime":937.875,"endTime":942.396,"body":"you're gaining you need it and also when"},{"startTime":942.396,"endTime":946.777,"body":"you're cutting because it's always about"},{"startTime":942.396,"endTime":946.777,"body":"the body fat that you want to like"},{"startTime":947.237,"endTime":953.139,"body":"regulate and also muscle mass of course"},{"startTime":947.237,"endTime":953.139,"body":"but especially when you're trying to cut"},{"startTime":953.599,"endTime":958.32,"body":"as a loose body fat it's about precisely"},{"startTime":953.599,"endTime":958.32,"body":"that losing body fat and not necessarily"},{"startTime":958.32,"endTime":959.2,"body":"weight"},{"startTime":959.805,"endTime":962.026,"body":"And that's just so important to"},{"startTime":959.805,"endTime":962.026,"body":"understand."},{"startTime":962.026,"endTime":968.509,"body":"And also that you don't have to adjust"},{"startTime":962.026,"endTime":968.509,"body":"your training that much necessarily."},{"startTime":968.509,"endTime":971.07,"body":"It's more about the food you eat."},{"startTime":971.07,"endTime":974.772,"body":"Because a lot of people come to me in"},{"startTime":971.07,"endTime":974.772,"body":"January and like, I think I'm gonna do"},{"startTime":974.772,"endTime":978.473,"body":"three more sessions of intervals so I can"},{"startTime":974.772,"endTime":978.473,"body":"burn fat."},{"startTime":978.473,"endTime":983.336,"body":"And of course you burn some more fat and"},{"startTime":978.473,"endTime":983.336,"body":"some more energy, but mostly and probably"},{"startTime":983.336,"endTime":984.896,"body":"you're gonna get drained."},{"startTime":984.896,"endTime":988.658,"body":"And when you come home from those three"},{"startTime":984.896,"endTime":988.658,"body":"interval sessions"},{"startTime":989.419,"endTime":994.463,"body":"to your training week, you're maybe gonna"},{"startTime":989.419,"endTime":994.463,"body":"be so tired that you eat more than you"},{"startTime":994.463,"endTime":997.346,"body":"just spent doing those sessions."},{"startTime":997.346,"endTime":1005.213,"body":"So that's why I feel we need to talk more"},{"startTime":997.346,"endTime":1005.213,"body":"about nutrition as a goal to affect how we"},{"startTime":1005.213,"endTime":1011.699,"body":"look because it's just so much more"},{"startTime":1005.213,"endTime":1011.699,"body":"effective than like training ourselves to"},{"startTime":1011.699,"endTime":1012.48,"body":"death."},{"startTime":1013.558,"endTime":1016.279,"body":"You brought up a really good point because"},{"startTime":1013.558,"endTime":1016.279,"body":"you do see that a lot."},{"startTime":1016.279,"endTime":1019.841,"body":"And I think we could, we should be able to"},{"startTime":1016.279,"endTime":1019.841,"body":"talk about this stuff, you know, because"},{"startTime":1021.442,"endTime":1022.283,"body":"that's also another one."},{"startTime":1022.283,"endTime":1029.246,"body":"It's like somewhere it became almost like"},{"startTime":1022.283,"endTime":1029.246,"body":"a no-go to talk about fitness for your,"},{"startTime":1029.307,"endTime":1030.867,"body":"the way you look, you know what I mean?"},{"startTime":1031.088,"endTime":1033.769,"body":"Like we can do everything, you know, like"},{"startTime":1031.088,"endTime":1033.769,"body":"you want to be healthy."},{"startTime":1033.769,"endTime":1036.531,"body":"You want to look the way you want to look"},{"startTime":1033.769,"endTime":1036.531,"body":"and you want to get strong, whatever it"},{"startTime":1036.531,"endTime":1039.252,"body":"is, you want to build your fitness, but"},{"startTime":1036.531,"endTime":1039.252,"body":"that's a really good point."},{"startTime":1039.252,"endTime":1041.55,"body":"Like I don't think so."},{"startTime":1041.55,"endTime":1043.05,"body":"Cardio, yes, absolutely."},{"startTime":1043.05,"endTime":1047.252,"body":"Of course, it does play into, you know,"},{"startTime":1043.05,"endTime":1047.252,"body":"we're burning calories, right?"},{"startTime":1048.072,"endTime":1050.093,"body":"Working out, high intensity, whatever it"},{"startTime":1048.072,"endTime":1050.093,"body":"is."},{"startTime":1050.093,"endTime":1051.994,"body":"Of course we are burning calories."},{"startTime":1052.894,"endTime":1055.595,"body":"First of all, it's not that much, but"},{"startTime":1052.894,"endTime":1055.595,"body":"that's not even a point."},{"startTime":1055.635,"endTime":1058.817,"body":"But I want people to know, like, okay,"},{"startTime":1055.635,"endTime":1058.817,"body":"when you train, whether it's lifting"},{"startTime":1058.817,"endTime":1063.899,"body":"weights or even body weight or cardio or"},{"startTime":1058.817,"endTime":1063.899,"body":"high intensity, like, just think of that"},{"startTime":1063.899,"endTime":1069.901,"body":"as building, whether it's building muscle"},{"startTime":1063.899,"endTime":1069.901,"body":"or you're building your aerobic capacity,"},{"startTime":1069.981,"endTime":1071.021,"body":"your, you know."},{"startTime":1071.434,"endTime":1074.494,"body":"cardiovascular health, like all that stuff"},{"startTime":1071.434,"endTime":1074.494,"body":"is so important."},{"startTime":1074.494,"endTime":1077.955,"body":"You want to do it from like a building"},{"startTime":1074.494,"endTime":1077.955,"body":"standpoint."},{"startTime":1077.955,"endTime":1079.616,"body":"It's like this is good for me."},{"startTime":1079.756,"endTime":1083.857,"body":"I'm building a healthier, fitter, stronger"},{"startTime":1079.756,"endTime":1083.857,"body":"body, you know."},{"startTime":1084.237,"endTime":1088.398,"body":"It's not we're doing this to burn calories"},{"startTime":1084.237,"endTime":1088.398,"body":"and then body, you know, burn body fat."},{"startTime":1088.398,"endTime":1092.519,"body":"Like sure, it counts, but you'll burn out"},{"startTime":1088.398,"endTime":1092.519,"body":"at some point."},{"startTime":1092.519,"endTime":1094.24,"body":"There's only so much you can add."},{"startTime":1095.24,"endTime":1097.901,"body":"And it's just not the right way to go"},{"startTime":1095.24,"endTime":1097.901,"body":"about it."},{"startTime":1097.901,"endTime":1100.781,"body":"Because in reality, which is kind of sad,"},{"startTime":1101.442,"endTime":1105.104,"body":"We've all been to gyms where you see the"},{"startTime":1101.442,"endTime":1105.104,"body":"same people do the same over and over"},{"startTime":1105.104,"endTime":1105.504,"body":"again."},{"startTime":1105.504,"endTime":1110.548,"body":"They show up to do hours of cardio knowing"},{"startTime":1105.504,"endTime":1110.548,"body":"that, hey, you know, this person, a lot of"},{"startTime":1110.548,"endTime":1114.75,"body":"times they're trying to lose body fat, you"},{"startTime":1110.548,"endTime":1114.75,"body":"know, months down the road, they're still"},{"startTime":1114.75,"endTime":1117.132,"body":"in the same spot, unfortunately, which is"},{"startTime":1114.75,"endTime":1117.132,"body":"kind of sad."},{"startTime":1117.132,"endTime":1118.353,"body":"That's not their fault."},{"startTime":1118.353,"endTime":1122.416,"body":"It's just that there's a lack of"},{"startTime":1118.353,"endTime":1122.416,"body":"education, which is the, you know, the"},{"startTime":1122.416,"endTime":1126.799,"body":"fitness pace, I feel like it's getting"},{"startTime":1122.416,"endTime":1126.799,"body":"better, but still there's a lot of BS out"},{"startTime":1126.799,"endTime":1129.2,"body":"there, you know, like we, that's why we"},{"startTime":1126.799,"endTime":1129.2,"body":"got to do better."},{"startTime":1129.2,"endTime":1130.621,"body":"And that's why we got to talk about this"},{"startTime":1129.2,"endTime":1130.621,"body":"stuff."},{"startTime":1130.621,"endTime":1131.581,"body":"Absolutely."},{"startTime":1131.937,"endTime":1132.858,"body":"Yeah, definitely."},{"startTime":1132.858,"endTime":1137.261,"body":"I feel like I can, when we talk about it,"},{"startTime":1132.858,"endTime":1137.261,"body":"it's a good conversation."},{"startTime":1137.261,"endTime":1142.285,"body":"And that's what's so good about podcasts"},{"startTime":1137.261,"endTime":1142.285,"body":"as well, that you get to enlighten all the"},{"startTime":1142.285,"endTime":1143.686,"body":"aspects of the discussion."},{"startTime":1143.686,"endTime":1150.29,"body":"So it's almost better than doing a post in"},{"startTime":1143.686,"endTime":1150.29,"body":"social media because people misunderstand"},{"startTime":1151.211,"endTime":1152.252,"body":"the message."},{"startTime":1181.414,"endTime":1184.915,"body":"It's also difficult with social media,"},{"startTime":1181.414,"endTime":1184.915,"body":"especially these days, because it's"},{"startTime":1184.915,"endTime":1186.576,"body":"getting shorter and shorter."},{"startTime":1187.176,"endTime":1193.419,"body":"With nutrition and fitness and health,"},{"startTime":1187.176,"endTime":1193.419,"body":"there's so much nuance to it that you"},{"startTime":1193.419,"endTime":1196.18,"body":"can't cram it all into like 10 seconds."},{"startTime":1196.18,"endTime":1197.14,"body":"You know what I mean?"},{"startTime":1197.26,"endTime":1198.481,"body":"That's what makes it difficult."},{"startTime":1198.481,"endTime":1200.422,"body":"That's why I also love podcasting."},{"startTime":1200.882,"endTime":1201.782,"body":"Definitely."},{"startTime":1202.643,"endTime":1207.585,"body":"But to your point, so with the body"},{"startTime":1202.643,"endTime":1207.585,"body":"composition stuff, yeah, it is fine for"},{"startTime":1207.585,"endTime":1208.765,"body":"people to have those goals."},{"startTime":1208.765,"endTime":1209.705,"body":"You know what I mean?"},{"startTime":1210.4460000000001,"endTime":1213.9270000000001,"body":"And I think, because I talked to someone"},{"startTime":1210.4460000000001,"endTime":1213.9270000000001,"body":"about this today, because I'm doing"},{"startTime":1213.9270000000001,"endTime":1219.89,"body":"check-ins, and she told me like, hey, I"},{"startTime":1213.9270000000001,"endTime":1219.89,"body":"know it's not necessarily like the goal,"},{"startTime":1220.251,"endTime":1222.972,"body":"but I am looking forward to being leaner"},{"startTime":1220.251,"endTime":1222.972,"body":"this summer."},{"startTime":1223.092,"endTime":1224.193,"body":"And right."},{"startTime":1224.413,"endTime":1227.835,"body":"And I was like, you know what, like, you"},{"startTime":1224.413,"endTime":1227.835,"body":"can absolutely use that as fuel for your"},{"startTime":1227.835,"endTime":1228.635,"body":"journey."},{"startTime":1228.635,"endTime":1229.916,"body":"Like she started cunning."},{"startTime":1229.916,"endTime":1232.837,"body":"I explained like, hey, look, you want to"},{"startTime":1229.916,"endTime":1232.837,"body":"be leaner by summer."},{"startTime":1233.498,"endTime":1235.179,"body":"And it's January right now."},{"startTime":1235.179,"endTime":1237.0,"body":"Like the timeframe is perfect."},{"startTime":1237.08,"endTime":1240.0810000000001,"body":"We do fat loss, we do a reverse diet, we"},{"startTime":1237.08,"endTime":1240.0810000000001,"body":"go to maintenance."},{"startTime":1240.338,"endTime":1245.159,"body":"But hey, like if that is part of what you"},{"startTime":1240.338,"endTime":1245.159,"body":"want to do, like sure, the actual why is"},{"startTime":1245.159,"endTime":1249.121,"body":"maybe not like, looking leaner at the"},{"startTime":1245.159,"endTime":1249.121,"body":"beach."},{"startTime":1249.121,"endTime":1252.603,"body":"Like sure, that's like surface level, but"},{"startTime":1249.121,"endTime":1252.603,"body":"like why is that, right?"},{"startTime":1252.603,"endTime":1257.0240000000001,"body":"So that's gonna make me feel more"},{"startTime":1252.603,"endTime":1257.0240000000001,"body":"confident, whatever it is, lower body fat"},{"startTime":1257.0240000000001,"endTime":1260.626,"body":"percentage is gonna come with improved"},{"startTime":1257.0240000000001,"endTime":1260.626,"body":"health markers."},{"startTime":1260.626,"endTime":1263.107,"body":"Like it's gonna show up in our blood work,"},{"startTime":1260.626,"endTime":1263.107,"body":"you know?"},{"startTime":1263.107,"endTime":1267.4080000000001,"body":"Like there's so many aspects to that, to"},{"startTime":1263.107,"endTime":1267.4080000000001,"body":"what I told her, like, hey, you know,"},{"startTime":1267.489,"endTime":1267.809,"body":"sure."},{"startTime":1267.809,"endTime":1269.609,"body":"Like it's maybe not like the..."},{"startTime":1269.714,"endTime":1272.434,"body":"the ultimate like why, but it's part of"},{"startTime":1269.714,"endTime":1272.434,"body":"it."},{"startTime":1272.434,"endTime":1273.675,"body":"It's part of what you wanna achieve."},{"startTime":1273.675,"endTime":1279.1960000000001,"body":"So, and hey, let's be honest, like we"},{"startTime":1273.675,"endTime":1279.1960000000001,"body":"kinda all wanna look good, right?"},{"startTime":1279.317,"endTime":1280.297,"body":"To a certain extent."},{"startTime":1280.297,"endTime":1284.218,"body":"There's people who care about it more than"},{"startTime":1280.297,"endTime":1284.218,"body":"others, but we wanna feel good."},{"startTime":1284.218,"endTime":1287.179,"body":"Like if we take our shirt off, we wanna"},{"startTime":1284.218,"endTime":1287.179,"body":"feel good about it, you know?"},{"startTime":1287.859,"endTime":1291.181,"body":"It doesn't have to be like, oh wow, you"},{"startTime":1287.859,"endTime":1291.181,"body":"know, supermodel, but it's like, we just,"},{"startTime":1291.181,"endTime":1292.121,"body":"we don't feel bad about it."},{"startTime":1292.121,"endTime":1293.301,"body":"That's what we're trying to say."},{"startTime":1293.501,"endTime":1294.361,"body":"Make sense?"},{"startTime":1294.7060000000001,"endTime":1299.79,"body":"Yes definitely and I feel that people get"},{"startTime":1294.7060000000001,"endTime":1299.79,"body":"a lot more confident when they start"},{"startTime":1299.79,"endTime":1304.093,"body":"working with these things So even though"},{"startTime":1299.79,"endTime":1304.093,"body":"as a even though you don't look like"},{"startTime":1304.093,"endTime":1309.1380000000001,"body":"that's a super model and you probably will"},{"startTime":1304.093,"endTime":1309.1380000000001,"body":"never Do that either when you start to"},{"startTime":1309.1380000000001,"endTime":1314.923,"body":"train and when you start to take more of"},{"startTime":1309.1380000000001,"endTime":1314.923,"body":"the better Decisions about nutrition you"},{"startTime":1314.923,"endTime":1318.866,"body":"also get more confident in your own body"},{"startTime":1314.923,"endTime":1318.866,"body":"because you know that you're showing up"},{"startTime":1318.866,"endTime":1321.868,"body":"for yourself And that is so valuable"},{"startTime":1322.529,"endTime":1327.673,"body":"So I feel just by getting in the process"},{"startTime":1322.529,"endTime":1327.673,"body":"of training, making good food choices and"},{"startTime":1327.673,"endTime":1330.295,"body":"showing up for yourself, that's powerful."},{"startTime":1330.295,"endTime":1335.079,"body":"And of course, if you can do that over"},{"startTime":1330.295,"endTime":1335.079,"body":"time, that's what will change your body as"},{"startTime":1335.079,"endTime":1335.359,"body":"well."},{"startTime":1335.359,"endTime":1340.143,"body":"But of course, it's always about helping"},{"startTime":1335.359,"endTime":1340.143,"body":"people to achieve their goals, but also"},{"startTime":1340.143,"endTime":1346.328,"body":"reminding them that it's not necessarily"},{"startTime":1340.143,"endTime":1346.328,"body":"realistic to look like the person on"},{"startTime":1346.328,"endTime":1347.288,"body":"Instagram."},{"startTime":1348.358,"endTime":1350.099,"body":"For sure."},{"startTime":1350.099,"endTime":1355.603,"body":"So kind of tying this into what we're"},{"startTime":1350.099,"endTime":1355.603,"body":"actually going to talk about with building"},{"startTime":1355.603,"endTime":1356.7640000000001,"body":"your own diet."},{"startTime":1357.365,"endTime":1361.1480000000001,"body":"I think there's a couple of basics here"},{"startTime":1357.365,"endTime":1361.1480000000001,"body":"that we can definitely work on no matter"},{"startTime":1361.1480000000001,"endTime":1363.1490000000001,"body":"where we are at in our journey."},{"startTime":1363.97,"endTime":1368.5140000000001,"body":"So let's talk a little bit about the"},{"startTime":1363.97,"endTime":1368.5140000000001,"body":"unhealthy and, you know, healthy foods"},{"startTime":1368.5140000000001,"endTime":1373.257,"body":"debate a little because I know it's like a"},{"startTime":1368.5140000000001,"endTime":1373.257,"body":"big one in Norway, right?"},{"startTime":1373.553,"endTime":1379.617,"body":"Yes, I get so much questions about what's"},{"startTime":1373.553,"endTime":1379.617,"body":"healthy and what's not healthy."},{"startTime":1379.617,"endTime":1386.001,"body":"We learn a lot about different diets being"},{"startTime":1379.617,"endTime":1386.001,"body":"the solution to fat loss, regulating"},{"startTime":1386.001,"endTime":1387.0420000000001,"body":"weight."},{"startTime":1387.722,"endTime":1392.866,"body":"And it's just sometimes it's hard to"},{"startTime":1387.722,"endTime":1392.866,"body":"explain to people that it's not about good"},{"startTime":1392.866,"endTime":1397.409,"body":"or bad foods, but more so about"},{"startTime":1392.866,"endTime":1397.409,"body":"moderation."},{"startTime":1398.069,"endTime":1399.73,"body":"But I don't know, I'm not..."},{"startTime":1402.8890000000001,"endTime":1408.0520000000001,"body":"I don't judge people that do diets, for"},{"startTime":1402.8890000000001,"endTime":1408.0520000000001,"body":"example low carb, if that is what works"},{"startTime":1408.0520000000001,"endTime":1408.973,"body":"for you."},{"startTime":1409.153,"endTime":1414.077,"body":"But maybe we have to teach people that"},{"startTime":1409.153,"endTime":1414.077,"body":"it's not about the magic diet, but it's"},{"startTime":1414.077,"endTime":1418.38,"body":"rather about creating rules that works for"},{"startTime":1414.077,"endTime":1418.38,"body":"you in your everyday life."},{"startTime":1419.141,"endTime":1425.746,"body":"Because that's like the magic solution I"},{"startTime":1419.141,"endTime":1425.746,"body":"feel like even if it's, so whatever it is,"},{"startTime":1425.746,"endTime":1430.048,"body":"if it's working with you, going keto or"},{"startTime":1425.746,"endTime":1430.048,"body":"whatever."},{"startTime":1432.538,"endTime":1434.1190000000001,"body":"It's like, what can you stick to?"},{"startTime":1434.1190000000001,"endTime":1435.079,"body":"You know what I mean?"},{"startTime":1435.941,"endTime":1441.7250000000001,"body":"And I think a lot of times that this is my"},{"startTime":1435.941,"endTime":1441.7250000000001,"body":"main problem with this whole debate"},{"startTime":1441.9660000000001,"endTime":1445.409,"body":"because I see people on Twitter and"},{"startTime":1441.9660000000001,"endTime":1445.409,"body":"threats like going against each other with"},{"startTime":1445.409,"endTime":1450.634,"body":"studies and you know, and then there's"},{"startTime":1445.409,"endTime":1450.634,"body":"like a lot of fear mongering around"},{"startTime":1450.634,"endTime":1454.277,"body":"processed foods and then Norway is like"},{"startTime":1450.634,"endTime":1454.277,"body":"going really big on like the ultra"},{"startTime":1454.277,"endTime":1458.901,"body":"processed stuff and there's like this big"},{"startTime":1454.277,"endTime":1458.901,"body":"debate and everyone's talking about it yet"},{"startTime":1458.901,"endTime":1460.0610000000001,"body":"in the meantime."},{"startTime":1460.954,"endTime":1463.755,"body":"people are still like, okay, so what do I"},{"startTime":1460.954,"endTime":1463.755,"body":"eat then?"},{"startTime":1463.755,"endTime":1464.7160000000001,"body":"You know what I mean?"},{"startTime":1465.517,"endTime":1468.559,"body":"Because now we think, like, it's almost"},{"startTime":1465.517,"endTime":1468.559,"body":"like everything is gonna kill you."},{"startTime":1468.559,"endTime":1469.699,"body":"You know what I mean?"},{"startTime":1470.98,"endTime":1474.743,"body":"So what I always like to focus on is like,"},{"startTime":1470.98,"endTime":1474.743,"body":"hey, yes, absolutely, like, maybe some"},{"startTime":1474.743,"endTime":1478.025,"body":"people are gonna go higher carb or higher"},{"startTime":1474.743,"endTime":1478.025,"body":"fat, whatever it is."},{"startTime":1478.165,"endTime":1482.6490000000001,"body":"Hey, maybe for some people, a little bit"},{"startTime":1478.165,"endTime":1482.6490000000001,"body":"of fasting could help, but those are all"},{"startTime":1482.6490000000001,"endTime":1483.8690000000001,"body":"tools, right?"},{"startTime":1484.49,"endTime":1487.672,"body":"I think when it comes to like the vegan"},{"startTime":1484.49,"endTime":1487.672,"body":"and the carnivore camps, it's like, it's"},{"startTime":1487.672,"endTime":1488.393,"body":"pretty clear."},{"startTime":1488.393,"endTime":1490.093,"body":"Like, yes."},{"startTime":1490.094,"endTime":1494.377,"body":"both sides can probably pull up a study"},{"startTime":1490.094,"endTime":1494.377,"body":"and say, hey, this one study is not gonna"},{"startTime":1494.377,"endTime":1496.038,"body":"say this one thing, right?"},{"startTime":1496.459,"endTime":1498.2,"body":"And they use it as proof."},{"startTime":1498.2,"endTime":1502.424,"body":"And there's like a new Netflix documentary"},{"startTime":1498.2,"endTime":1502.424,"body":"right now that also, you know, promotes"},{"startTime":1502.424,"endTime":1503.664,"body":"veganism and stuff."},{"startTime":1504.065,"endTime":1506.547,"body":"But it's like, hey, okay, let's look at"},{"startTime":1504.065,"endTime":1506.547,"body":"that side."},{"startTime":1506.647,"endTime":1508.108,"body":"Let's look at the other side."},{"startTime":1508.469,"endTime":1515.314,"body":"And then let's look at what just the,"},{"startTime":1508.469,"endTime":1515.314,"body":"what's like the average, let's call it, of"},{"startTime":1515.314,"endTime":1517.2160000000001,"body":"all the research kind of says, if that"},{"startTime":1515.314,"endTime":1517.2160000000001,"body":"makes sense."},{"startTime":1517.2160000000001,"endTime":1519.6970000000001,"body":"I know average is not the right word to"},{"startTime":1517.2160000000001,"endTime":1519.6970000000001,"body":"use, but you know what I mean."},{"startTime":1519.878,"endTime":1525.181,"body":"It's like, if we look at everything and"},{"startTime":1519.878,"endTime":1525.181,"body":"the most common trends, it's pretty clear"},{"startTime":1525.181,"endTime":1530.564,"body":"that usually like that middle ground is"},{"startTime":1525.181,"endTime":1530.564,"body":"kind of the solution, you know, and it's"},{"startTime":1530.564,"endTime":1535.066,"body":"never the interesting stuff is not"},{"startTime":1530.564,"endTime":1535.066,"body":"extreme, but it is the stuff that works."},{"startTime":1535.066,"endTime":1540.41,"body":"And we should probably eat some animal"},{"startTime":1535.066,"endTime":1540.41,"body":"products and fruits, vegetables, and"},{"startTime":1540.41,"endTime":1546.333,"body":"probably like mostly minimally processed"},{"startTime":1540.41,"endTime":1546.333,"body":"foods, whole foods, maybe not all super"},{"startTime":1546.333,"endTime":1547.373,"body":"processed stuff."},{"startTime":1548.666,"endTime":1550.707,"body":"and then we're probably fine, you know"},{"startTime":1548.666,"endTime":1550.707,"body":"what I mean?"},{"startTime":1551.253,"endTime":1553.434,"body":"Yeah, and that's a good thing about having"},{"startTime":1551.253,"endTime":1553.434,"body":"a coach."},{"startTime":1553.434,"endTime":1559.616,"body":"Like when we work together, you"},{"startTime":1553.434,"endTime":1559.616,"body":"automatically get help to adjust your"},{"startTime":1559.616,"endTime":1562.858,"body":"nutrition and your diet based on what you"},{"startTime":1559.616,"endTime":1562.858,"body":"eat from before."},{"startTime":1563.178,"endTime":1567.4,"body":"And because you, my impression that is"},{"startTime":1563.178,"endTime":1567.4,"body":"that you always start with like sort of a"},{"startTime":1567.4,"endTime":1573.103,"body":"food log, so I, as a client sent you what"},{"startTime":1567.4,"endTime":1573.103,"body":"I normally eat, I loved it, loved it, and"},{"startTime":1573.103,"endTime":1574.904,"body":"then we work off of that."},{"startTime":1574.904,"endTime":1579.766,"body":"And I feel that makes it a lot easier for"},{"startTime":1574.904,"endTime":1579.766,"body":"people to create their own rules and their"},{"startTime":1579.766,"endTime":1581.347,"body":"own fun."},{"startTime":1581.347,"endTime":1586.171,"body":"it as their own answer to what's a good"},{"startTime":1581.347,"endTime":1586.171,"body":"diet for them rather than trying to read"},{"startTime":1586.171,"endTime":1591.056,"body":"it in a magazine and be like okay I'm"},{"startTime":1586.171,"endTime":1591.056,"body":"going to try this recipe because maybe it"},{"startTime":1591.056,"endTime":1596.16,"body":"works for you but maybe not for me as you"},{"startTime":1591.056,"endTime":1596.16,"body":"have to do your own thing and it gets it's"},{"startTime":1596.16,"endTime":1599.924,"body":"easier to find that solution when you work"},{"startTime":1596.16,"endTime":1599.924,"body":"with someone who knows nutrition and can"},{"startTime":1599.924,"endTime":1600.7640000000001,"body":"help you."},{"startTime":1601.278,"endTime":1606.401,"body":"Yeah, because then you can work on things"},{"startTime":1601.278,"endTime":1606.401,"body":"one step at a time."},{"startTime":1607.383,"endTime":1611.566,"body":"So a couple of basics that I always wanna"},{"startTime":1607.383,"endTime":1611.566,"body":"focus on is like fruits and vegetables."},{"startTime":1611.566,"endTime":1616.3890000000001,"body":"Like I did this a little while ago in my"},{"startTime":1611.566,"endTime":1616.3890000000001,"body":"free Facebook group."},{"startTime":1617.01,"endTime":1622.895,"body":"I did basically like a habit assessment"},{"startTime":1617.01,"endTime":1622.895,"body":"quiz where I had people like fill out,"},{"startTime":1622.895,"endTime":1623.135,"body":"right?"},{"startTime":1623.135,"endTime":1626.338,"body":"Hey, like one to five, like how common do"},{"startTime":1623.135,"endTime":1626.338,"body":"you do these kinds of things?"},{"startTime":1626.838,"endTime":1630.921,"body":"And fruits and vegetables was like one of"},{"startTime":1626.838,"endTime":1630.921,"body":"the main ones where people were lacking."},{"startTime":1631.738,"endTime":1636.962,"body":"So, which was kind of surprising to me,"},{"startTime":1631.738,"endTime":1636.962,"body":"because usually, I mean, we kind of know,"},{"startTime":1636.962,"endTime":1637.262,"body":"right?"},{"startTime":1637.262,"endTime":1641.105,"body":"Eating healthy, okay, we should eat some"},{"startTime":1637.262,"endTime":1641.105,"body":"fruits, veggies, you know?"},{"startTime":1641.105,"endTime":1643.707,"body":"But at least that's the difference between"},{"startTime":1641.105,"endTime":1643.707,"body":"knowing and doing."},{"startTime":1643.707,"endTime":1645.849,"body":"Like a lot of people were not doing that."},{"startTime":1646.43,"endTime":1652.695,"body":"So, from experience also with the clients,"},{"startTime":1646.43,"endTime":1652.695,"body":"it's like, I've seen that being two of the"},{"startTime":1652.695,"endTime":1653.675,"body":"main ones."},{"startTime":1654.576,"endTime":1657.098,"body":"Are you eating one to three servings of"},{"startTime":1654.576,"endTime":1657.098,"body":"fruit per day?"},{"startTime":1657.218,"endTime":1659.98,"body":"Are you eating like two to four servings"},{"startTime":1657.218,"endTime":1659.98,"body":"of veggies per day?"},{"startTime":1660.361,"endTime":1661.241,"body":"If not."},{"startTime":1661.318,"endTime":1662.705,"body":"Hey, let's just work on that."},{"startTime":1664.3980000000001,"endTime":1665.478,"body":"Same with the protein, right?"},{"startTime":1665.478,"endTime":1668.441,"body":"Hey, are you having protein like with"},{"startTime":1665.478,"endTime":1668.441,"body":"every single meal?"},{"startTime":1669.682,"endTime":1675.106,"body":"Of let's call it 25, 30 plus maybe grams"},{"startTime":1669.682,"endTime":1675.106,"body":"per meal."},{"startTime":1675.106,"endTime":1676.768,"body":"Like, are you getting that consistently?"},{"startTime":1676.768,"endTime":1679.63,"body":"And as in like almost every meal."},{"startTime":1679.67,"endTime":1682.852,"body":"If not, let's just focus on that first."},{"startTime":1684.354,"endTime":1687.116,"body":"And I just gave away the main three,"},{"startTime":1684.354,"endTime":1687.116,"body":"right?"},{"startTime":1687.116,"endTime":1690.319,"body":"For most people that I've seen at least,"},{"startTime":1687.116,"endTime":1690.319,"body":"you know, that require work."},{"startTime":1690.319,"endTime":1693.5610000000001,"body":"Because again, it's, we kind of know these"},{"startTime":1690.319,"endTime":1693.5610000000001,"body":"kinds of things."},{"startTime":1693.606,"endTime":1698.248,"body":"People know, right, even listening to this"},{"startTime":1693.606,"endTime":1698.248,"body":"podcast, it's like the millionth time"},{"startTime":1698.689,"endTime":1703.472,"body":"they've heard, hey, you should eat more"},{"startTime":1698.689,"endTime":1703.472,"body":"protein and eat more fruits and veggies,"},{"startTime":1703.472,"endTime":1704.0330000000001,"body":"you know?"},{"startTime":1704.0330000000001,"endTime":1708.616,"body":"But it's about doing it consistently, like"},{"startTime":1704.0330000000001,"endTime":1708.616,"body":"over course of weeks and months."},{"startTime":1709.016,"endTime":1710.977,"body":"And then you'll start to notice those"},{"startTime":1709.016,"endTime":1710.977,"body":"differences."},{"startTime":1711.737,"endTime":1718.462,"body":"Definitely and if you do that on the week"},{"startTime":1711.737,"endTime":1718.462,"body":"by week the Holidays won't matter."},{"startTime":1718.482,"endTime":1725.468,"body":"So we definitely agree on that flexible"},{"startTime":1718.482,"endTime":1725.468,"body":"dieting is the way to go and That absinthe"},{"startTime":1725.468,"endTime":1730.972,"body":"are made in the kitchen partially And I"},{"startTime":1725.468,"endTime":1730.972,"body":"also want to talk about how to build the"},{"startTime":1730.972,"endTime":1737.097,"body":"perfect plates without like counting and"},{"startTime":1730.972,"endTime":1737.097,"body":"that kind of stuff But first I'm like"},{"startTime":1737.097,"endTime":1741.76,"body":"curious about how a day in your life looks"},{"startTime":1737.097,"endTime":1741.76,"body":"regarding to nutrition"},{"startTime":1742.017,"endTime":1746.224,"body":"Like breakfast, lunch, dinner, nighttime"},{"startTime":1742.017,"endTime":1746.224,"body":"or do fast."},{"startTime":1746.224,"endTime":1750.972,"body":"Like how does a normal day of your meals"},{"startTime":1746.224,"endTime":1750.972,"body":"look like?"},{"startTime":1752.626,"endTime":1753.646,"body":"I like that question."},{"startTime":1753.646,"endTime":1759.3890000000001,"body":"So I've gone back and forth from, in the"},{"startTime":1753.646,"endTime":1759.3890000000001,"body":"beginning, I didn't want to share my stuff"},{"startTime":1759.3890000000001,"endTime":1761.711,"body":"because it came from a good place."},{"startTime":1761.711,"endTime":1764.892,"body":"I was like, I don't want to share"},{"startTime":1761.711,"endTime":1764.892,"body":"necessarily because I don't want people to"},{"startTime":1764.892,"endTime":1768.394,"body":"think this is a special way to eat or"},{"startTime":1764.892,"endTime":1768.394,"body":"whatever."},{"startTime":1769.115,"endTime":1770.876,"body":"But then again, it works."},{"startTime":1770.876,"endTime":1772.6970000000001,"body":"It's like inspiration and ideas."},{"startTime":1772.6970000000001,"endTime":1773.577,"body":"You know what I mean?"},{"startTime":1773.577,"endTime":1776.839,"body":"So I've definitely changed my approach"},{"startTime":1773.577,"endTime":1776.839,"body":"when it comes to that."},{"startTime":1776.839,"endTime":1778.18,"body":"I do post a lot more."},{"startTime":1778.72,"endTime":1780.5810000000001,"body":"Don't get sick."},{"startTime":1780.5810000000001,"endTime":1781.181,"body":"But..."},{"startTime":1781.646,"endTime":1784.287,"body":"No, you could."},{"startTime":1784.287,"endTime":1789.729,"body":"So typical day, my breakfast and this has"},{"startTime":1784.287,"endTime":1789.729,"body":"been for as long as I can remember,"},{"startTime":1789.729,"endTime":1790.309,"body":"really."},{"startTime":1790.309,"endTime":1796.111,"body":"I'll change it up sometimes, but like 99%"},{"startTime":1790.309,"endTime":1796.111,"body":"of the time it's oats with water."},{"startTime":1796.332,"endTime":1802.794,"body":"I throw in like mixed berries and that"},{"startTime":1796.332,"endTime":1802.794,"body":"goes in a microwave first for minutes."},{"startTime":1803.375,"endTime":1807.416,"body":"And then after I stir in like a scoop of"},{"startTime":1803.375,"endTime":1807.416,"body":"protein, usually like a big scoop, you"},{"startTime":1807.416,"endTime":1810.037,"body":"know, and then I add peanut butter."},{"startTime":1810.242,"endTime":1812.223,"body":"or any kind of nuts and seeds, you know?"},{"startTime":1812.223,"endTime":1816.125,"body":"Usually that's either like walnuts or"},{"startTime":1812.223,"endTime":1816.125,"body":"maybe like chia, because then I got a good"},{"startTime":1816.125,"endTime":1817.665,"body":"amount of protein right away."},{"startTime":1817.726,"endTime":1819.627,"body":"And it's those four steps that we always"},{"startTime":1817.726,"endTime":1819.627,"body":"talk about."},{"startTime":1819.627,"endTime":1823.1680000000001,"body":"So I want people to think like, when you"},{"startTime":1819.627,"endTime":1823.1680000000001,"body":"create that meal, right?"},{"startTime":1823.689,"endTime":1826.3500000000001,"body":"You wanna think protein, carbs, fats, and"},{"startTime":1823.689,"endTime":1826.3500000000001,"body":"color."},{"startTime":1826.3500000000001,"endTime":1828.712,"body":"So color is like fruits and or veggies."},{"startTime":1828.712,"endTime":1831.173,"body":"So I followed those steps for every single"},{"startTime":1828.712,"endTime":1831.173,"body":"meal."},{"startTime":1832.7740000000001,"endTime":1834.015,"body":"So right there, right?"},{"startTime":1834.015,"endTime":1837.596,"body":"Protein, it's whey, sorry, oats is carbs."},{"startTime":1838.137,"endTime":1839.538,"body":"For healthy fats, right?"},{"startTime":1839.538,"endTime":1841.943,"body":"peanut butter in this case, or like chia"},{"startTime":1839.538,"endTime":1841.943,"body":"seeds."},{"startTime":1842.4650000000001,"endTime":1844.569,"body":"And in color is the berries, so that's"},{"startTime":1842.4650000000001,"endTime":1844.569,"body":"one."},{"startTime":1845.413,"endTime":1849.596,"body":"And do you like get up out of bed and go"},{"startTime":1845.413,"endTime":1849.596,"body":"straight to the kitchen and eat or do you"},{"startTime":1849.596,"endTime":1852.018,"body":"like hang around and do some other stuff"},{"startTime":1849.596,"endTime":1852.018,"body":"first?"},{"startTime":1852.018,"endTime":1856.04,"body":"Because people are like very like should I"},{"startTime":1852.018,"endTime":1856.04,"body":"eat breakfast or not eat breakfast blah"},{"startTime":1857.666,"endTime":1863.231,"body":"I think if you are going to, let's say, do"},{"startTime":1857.666,"endTime":1863.231,"body":"a morning workout, I think absolutely we"},{"startTime":1863.231,"endTime":1864.011,"body":"should have breakfast."},{"startTime":1864.011,"endTime":1867.174,"body":"I know there's a lot of hype around"},{"startTime":1864.011,"endTime":1867.174,"body":"fasting."},{"startTime":1867.4940000000001,"endTime":1870.877,"body":"Technically, I do it as well, so I'm not"},{"startTime":1867.4940000000001,"endTime":1870.877,"body":"even going against it here."},{"startTime":1871.698,"endTime":1878.104,"body":"But having something in your system will"},{"startTime":1871.698,"endTime":1878.104,"body":"just objectively lead to a better workout,"},{"startTime":1878.104,"endTime":1878.804,"body":"right?"},{"startTime":1879.685,"endTime":1883.509,"body":"Now what I like to recommend in general is"},{"startTime":1879.685,"endTime":1883.509,"body":"like a three to one ratio when it comes to"},{"startTime":1883.509,"endTime":1884.969,"body":"carbs to protein."},{"startTime":1885.786,"endTime":1887.846,"body":"So it could even be something small,"},{"startTime":1885.786,"endTime":1887.846,"body":"right?"},{"startTime":1888.007,"endTime":1889.307,"body":"Like that's my main tip there."},{"startTime":1889.307,"endTime":1893.709,"body":"Like if you do train in the morning, I"},{"startTime":1889.307,"endTime":1893.709,"body":"highly recommend eating something because"},{"startTime":1893.709,"endTime":1895.23,"body":"your workout will be better, right?"},{"startTime":1895.23,"endTime":1896.89,"body":"You're gonna perform a little bit better."},{"startTime":1899.291,"endTime":1903.213,"body":"And I also don't think like, again, going"},{"startTime":1899.291,"endTime":1903.213,"body":"into that workout, like why do we wanna do"},{"startTime":1903.213,"endTime":1903.993,"body":"this?"},{"startTime":1904.134,"endTime":1912.1770000000001,"body":"Like it's not bad per se to do it fasted,"},{"startTime":1904.134,"endTime":1912.1770000000001,"body":"but it'll likely get better results if you"},{"startTime":1912.1770000000001,"endTime":1913.497,"body":"actually have something."},{"startTime":1914.906,"endTime":1917.487,"body":"But again, it's going to be personal"},{"startTime":1914.906,"endTime":1917.487,"body":"depending on a person."},{"startTime":1917.507,"endTime":1923.65,"body":"What I do, um, I write a lot in the"},{"startTime":1917.507,"endTime":1923.65,"body":"mornings and that's where I do most like"},{"startTime":1923.65,"endTime":1928.0330000000001,"body":"content creation, as well as doing some"},{"startTime":1923.65,"endTime":1928.0330000000001,"body":"backend stuff for my clients, as well as"},{"startTime":1928.0330000000001,"endTime":1929.093,"body":"my coaches."},{"startTime":1929.2740000000001,"endTime":1936.337,"body":"So it's like, I'll do breakfast around"},{"startTime":1929.2740000000001,"endTime":1936.337,"body":"maybe nine or 10 and I get up at five."},{"startTime":1937.258,"endTime":1941.16,"body":"So I'm up for a little while before I eat."},{"startTime":1942.361,"endTime":1943.261,"body":"Is it called fasting?"},{"startTime":1943.261,"endTime":1943.941,"body":"Yeah."},{"startTime":1944.23,"endTime":1945.731,"body":"But that's not why I do it."},{"startTime":1945.731,"endTime":1948.333,"body":"It's just like I've noticed that work"},{"startTime":1945.731,"endTime":1948.333,"body":"better for me."},{"startTime":1949.2540000000001,"endTime":1952.6770000000001,"body":"I will say this like I feel a little more."},{"startTime":1955.234,"endTime":1958.815,"body":"I feel like more clear when it comes to"},{"startTime":1955.234,"endTime":1958.815,"body":"thinking and stuff."},{"startTime":1958.815,"endTime":1960.776,"body":"I get more deep work done."},{"startTime":1962.4170000000001,"endTime":1964.598,"body":"And I also just like having it a little"},{"startTime":1962.4170000000001,"endTime":1964.598,"body":"bit later."},{"startTime":1964.598,"endTime":1965.878,"body":"I don't know."},{"startTime":1965.878,"endTime":1966.999,"body":"It works for me."},{"startTime":1967.539,"endTime":1972.801,"body":"So I'll do coffee and water, not eat for a"},{"startTime":1967.539,"endTime":1972.801,"body":"couple of hours, and then eventually have"},{"startTime":1972.801,"endTime":1973.661,"body":"breakfast."},{"startTime":1974.3700000000001,"endTime":1975.472,"body":"Okay, okay, nice."},{"startTime":1975.472,"endTime":1977.877,"body":"Okay, let's do lunch, dinner, rest of the"},{"startTime":1975.472,"endTime":1977.877,"body":"day."},{"startTime":1977.877,"endTime":1979.258,"body":"I love this kind of stuff."},{"startTime":1979.474,"endTime":1980.815,"body":"Okay."},{"startTime":1980.815,"endTime":1984.299,"body":"So I'll basically have, let's call it."},{"startTime":1984.3600000000001,"endTime":1985.8410000000001,"body":"So I have five meals."},{"startTime":1986.863,"endTime":1992.1290000000001,"body":"So I have breakfast, then I have let's,"},{"startTime":1986.863,"endTime":1992.1290000000001,"body":"let's call it lunch pre-workout, post"},{"startTime":1992.1290000000001,"endTime":1996.354,"body":"workout, and then dinner, bedtime,"},{"startTime":1992.1290000000001,"endTime":1996.354,"body":"whatever you want to call it."},{"startTime":1997.576,"endTime":1998.957,"body":"So I would say."},{"startTime":2001.458,"endTime":2003.616,"body":"The lunch and pre-workout meal."},{"startTime":2005.478,"endTime":2008.739,"body":"It's not always the same stuff, but it's a"},{"startTime":2005.478,"endTime":2008.739,"body":"lot of the same basics."},{"startTime":2009.239,"endTime":2013.441,"body":"So I'll either do like chicken, which I"},{"startTime":2009.239,"endTime":2013.441,"body":"usually prep in bulk."},{"startTime":2013.441,"endTime":2018.203,"body":"So on Sundays, I'll try to make a whole"},{"startTime":2013.441,"endTime":2018.203,"body":"bunch of protein and I just have a big"},{"startTime":2018.203,"endTime":2018.643,"body":"container."},{"startTime":2018.643,"endTime":2019.823,"body":"It's just good to go."},{"startTime":2020.123,"endTime":2023.165,"body":"So at least for that first half of the"},{"startTime":2020.123,"endTime":2023.165,"body":"week, I have my proteins, right?"},{"startTime":2023.165,"endTime":2026.6860000000001,"body":"So I'll do chicken usually because it's"},{"startTime":2023.165,"endTime":2026.6860000000001,"body":"just easy."},{"startTime":2027.4660000000001,"endTime":2029.987,"body":"Put whatever spices and that's just ready"},{"startTime":2027.4660000000001,"endTime":2029.987,"body":"to go."},{"startTime":2030.047,"endTime":2035.309,"body":"And then I'll have that with either rice"},{"startTime":2030.047,"endTime":2035.309,"body":"or whole wheat tortillas."},{"startTime":2035.974,"endTime":2040.515,"body":"And usually I just switch those up or if"},{"startTime":2035.974,"endTime":2040.515,"body":"I'm cutting, like right now, I like to do"},{"startTime":2040.515,"endTime":2042.516,"body":"potatoes as well, gives them more filling."},{"startTime":2043.016,"endTime":2044.637,"body":"Which by the way, if you're cutting,"},{"startTime":2043.016,"endTime":2044.637,"body":"right?"},{"startTime":2044.637,"endTime":2049.339,"body":"It's a big tip, like boiled potatoes,"},{"startTime":2044.637,"endTime":2049.339,"body":"super filling, definitely recommend that."},{"startTime":2051.34,"endTime":2053.621,"body":"Which sounds boring, but you can make it"},{"startTime":2051.34,"endTime":2053.621,"body":"taste good."},{"startTime":2053.621,"endTime":2055.422,"body":"You know what I mean?"},{"startTime":2055.422,"endTime":2058.763,"body":"Then I'll usually do veggies on the side."},{"startTime":2058.763,"endTime":2060.584,"body":"I really like bell peppers."},{"startTime":2060.584,"endTime":2064.865,"body":"So usually I just have like a big one, you"},{"startTime":2060.584,"endTime":2064.865,"body":"know, on the side."},{"startTime":2065.114,"endTime":2070.1549999999997,"body":"or just mixed veggies like the frozen"},{"startTime":2065.114,"endTime":2070.1549999999997,"body":"ones, you know, just throw in the pack or"},{"startTime":2070.1549999999997,"endTime":2074.377,"body":"maybe broccoli or Brussels sprouts in the"},{"startTime":2070.1549999999997,"endTime":2074.377,"body":"air fryer."},{"startTime":2074.877,"endTime":2077.358,"body":"So I'll change those up, but it's still"},{"startTime":2074.877,"endTime":2077.358,"body":"that same framework."},{"startTime":2077.358,"endTime":2080.319,"body":"And then for like healthy fats, it's"},{"startTime":2077.358,"endTime":2080.319,"body":"usually like olive oil."},{"startTime":2081.099,"endTime":2085.641,"body":"Or when I put my chicken and bell pepper"},{"startTime":2081.099,"endTime":2085.641,"body":"in a wrap, I'll just do like avocado or"},{"startTime":2085.641,"endTime":2086.681,"body":"something, you know."},{"startTime":2088.838,"endTime":2089.818,"body":"I'll change that up."},{"startTime":2089.818,"endTime":2093.48,"body":"Sometimes it will have like leftover"},{"startTime":2089.818,"endTime":2093.48,"body":"ground beef because when we make pasta, I"},{"startTime":2093.48,"endTime":2097.321,"body":"just make the whole pack and then it's"},{"startTime":2093.48,"endTime":2097.321,"body":"basically four portions, you know."},{"startTime":2097.802,"endTime":2102.704,"body":"Um, that's usually like a leftover dinner,"},{"startTime":2097.802,"endTime":2102.704,"body":"but those will be the biggest ones for my"},{"startTime":2102.704,"endTime":2104.145,"body":"lunches, I would say."},{"startTime":2104.145,"endTime":2104.825,"body":"Yeah."},{"startTime":2105.225,"endTime":2106.1530000000002,"body":"Or again, if I'm cutting"},{"startTime":2106.1530000000002,"endTime":2110.497,"body":"there with just where you have the"},{"startTime":2106.1530000000002,"endTime":2110.497,"body":"veggies, you have the carbs, you have the"},{"startTime":2110.497,"endTime":2111.578,"body":"protein, you have the fat."},{"startTime":2111.578,"endTime":2114.58,"body":"That's like your go-to all the way."},{"startTime":2115.895,"endTime":2120.258,"body":"When I'm cutting, I'll sometimes do like"},{"startTime":2115.895,"endTime":2120.258,"body":"lean fish, you know, like cod, for"},{"startTime":2120.258,"endTime":2123.219,"body":"example, because it's just, it's like pure"},{"startTime":2120.258,"endTime":2123.219,"body":"protein."},{"startTime":2123.219,"endTime":2124.18,"body":"It's super simple."},{"startTime":2124.18,"endTime":2129.463,"body":"Like it's easy to make, you know, then"},{"startTime":2124.18,"endTime":2129.463,"body":"once we get to my post-workout, it kind of"},{"startTime":2129.463,"endTime":2130.4230000000002,"body":"depends."},{"startTime":2130.503,"endTime":2137.187,"body":"Um, when I have a lot in my budget, I"},{"startTime":2130.503,"endTime":2137.187,"body":"mean, as in like my calories, you know, I"},{"startTime":2137.187,"endTime":2141.589,"body":"might do like a sugary cereal with either"},{"startTime":2137.187,"endTime":2141.589,"body":"a scoop of protein."},{"startTime":2142.262,"endTime":2146.824,"body":"or something like Scare or like College"},{"startTime":2142.262,"endTime":2146.824,"body":"Cheese or something, you know, to where"},{"startTime":2146.824,"endTime":2150.626,"body":"that one is a little bit more like"},{"startTime":2146.824,"endTime":2150.626,"body":"flexible, let's call it, which to listener"},{"startTime":2150.626,"endTime":2153.488,"body":"also, that's a little tip maybe, it's"},{"startTime":2150.626,"endTime":2153.488,"body":"gonna depend on where you're at."},{"startTime":2153.488,"endTime":2155.989,"body":"Like right now I'm not doing it cause I'm"},{"startTime":2153.488,"endTime":2155.989,"body":"cutting, right?"},{"startTime":2156.21,"endTime":2161.553,"body":"But after your training is a really good"},{"startTime":2156.21,"endTime":2161.553,"body":"moment to replenish and get some carbs in."},{"startTime":2161.553,"endTime":2164.454,"body":"It's also gonna down regulate cortisol."},{"startTime":2164.975,"endTime":2169.837,"body":"So that's why I like to go with like the"},{"startTime":2164.975,"endTime":2169.837,"body":"sugar cereal because one, I like it."},{"startTime":2170.9900000000002,"endTime":2173.973,"body":"And two, it's like a quick way to get a"},{"startTime":2170.9900000000002,"endTime":2173.973,"body":"lot of carbs in, right?"},{"startTime":2173.973,"endTime":2178.177,"body":"That allows me to get like 80, 90, a"},{"startTime":2173.973,"endTime":2178.177,"body":"hundred carbs in right there and down."},{"startTime":2178.578,"endTime":2183.762,"body":"Um, and that's usually with cottage cheese"},{"startTime":2178.578,"endTime":2183.762,"body":"or something else for protein."},{"startTime":2183.763,"endTime":2189.629,"body":"And that's usually it maybe like a Kiwi,"},{"startTime":2183.763,"endTime":2189.629,"body":"which I'll usually do, but it's not very"},{"startTime":2189.629,"endTime":2191.892,"body":"big in terms of like color, you know what"},{"startTime":2189.629,"endTime":2191.892,"body":"I mean?"},{"startTime":2191.892,"endTime":2194.193,"body":"And there's actually no, no added fats"},{"startTime":2191.892,"endTime":2194.193,"body":"there too."},{"startTime":2195.846,"endTime":2198.207,"body":"because fiber and fat slow down digestion."},{"startTime":2198.207,"endTime":2199.348,"body":"So that's kind of why."},{"startTime":2200.209,"endTime":2203.411,"body":"And then my last meal for the day, we"},{"startTime":2200.209,"endTime":2203.411,"body":"change it up."},{"startTime":2204.252,"endTime":2208.756,"body":"It's usually on Mondays, we always do"},{"startTime":2204.252,"endTime":2208.756,"body":"chicken with rice and then we have naan"},{"startTime":2208.756,"endTime":2209.257,"body":"bread."},{"startTime":2209.257,"endTime":2213.82,"body":"And then we just pick like those Indian"},{"startTime":2209.257,"endTime":2213.82,"body":"sauces, we just alternate between, or"},{"startTime":2213.82,"endTime":2215.882,"body":"rotate between a couple of different ones."},{"startTime":2215.902,"endTime":2217.9030000000002,"body":"That's like the Monday go-to."},{"startTime":2218.584,"endTime":2221.386,"body":"And this goes into like creating systems,"},{"startTime":2218.584,"endTime":2221.386,"body":"right?"},{"startTime":2221.507,"endTime":2223.5280000000002,"body":"Mondays, it's super busy."},{"startTime":2223.589,"endTime":2225.169,"body":"I don't even wanna think about it."},{"startTime":2225.222,"endTime":2226.643,"body":"is okay, that's what we eat."},{"startTime":2226.643,"endTime":2229.745,"body":"And we still change it up and we legit"},{"startTime":2226.643,"endTime":2229.745,"body":"like really enjoy that meal."},{"startTime":2229.745,"endTime":2231.486,"body":"So it's like a simple one, you know?"},{"startTime":2232.2870000000003,"endTime":2233.909,"body":"And that's how you can simplify nutrition."},{"startTime":2233.909,"endTime":2239.954,"body":"Like usually like Tuesdays and Wednesdays"},{"startTime":2233.909,"endTime":2239.954,"body":"and or I should say, we maybe do like a"},{"startTime":2239.954,"endTime":2240.8940000000002,"body":"pasta."},{"startTime":2241.6150000000002,"endTime":2244.5370000000003,"body":"Again, super simple for protein, it's"},{"startTime":2241.6150000000002,"endTime":2244.5370000000003,"body":"ground beef."},{"startTime":2244.5370000000003,"endTime":2250.382,"body":"I like the 95% lean because again, if"},{"startTime":2244.5370000000003,"endTime":2250.382,"body":"that's leaner, we can add healthy fats."},{"startTime":2250.542,"endTime":2254.765,"body":"So we do the lean ground beef for protein"},{"startTime":2250.542,"endTime":2254.765,"body":"of course, and we have..."},{"startTime":2255.042,"endTime":2260.5860000000002,"body":"whole wheat pasta for carbs, then we have"},{"startTime":2255.042,"endTime":2260.5860000000002,"body":"extra virgin olive oil for healthy fats"},{"startTime":2260.7870000000003,"endTime":2262.348,"body":"and For color it kind of depends."},{"startTime":2262.348,"endTime":2266.251,"body":"Sometimes we'll throw that in with the"},{"startTime":2262.348,"endTime":2266.251,"body":"sauce Sometimes we'll do like green beans"},{"startTime":2266.251,"endTime":2269.302,"body":"on the side or something, but it changes"},{"startTime":2266.251,"endTime":2269.302,"body":"you see"},{"startTime":2269.302,"endTime":2269.986,"body":"Yeah."},{"startTime":2271.89,"endTime":2276.252,"body":"And Friday tacos, always."},{"startTime":2277.1730000000002,"endTime":2279.194,"body":"It's a Norwegian tradition, you know?"},{"startTime":2279.6150000000002,"endTime":2282.897,"body":"No, but like those two, I feel like also"},{"startTime":2279.6150000000002,"endTime":2282.897,"body":"there, like people sometimes"},{"startTime":2282.897,"endTime":2284.539,"body":"overcomplicate it with tracking."},{"startTime":2284.539,"endTime":2286.82,"body":"It's pretty simple too there, you know"},{"startTime":2284.539,"endTime":2286.82,"body":"what I mean?"},{"startTime":2286.96,"endTime":2291.083,"body":"Like it takes a few times, but it's, what"},{"startTime":2286.96,"endTime":2291.083,"body":"is it?"},{"startTime":2291.083,"endTime":2292.284,"body":"It's a whole wheat wrap."},{"startTime":2292.284,"endTime":2295.927,"body":"So you can, if you weigh a tortilla once,"},{"startTime":2292.284,"endTime":2295.927,"body":"you know how much it is, you know what I"},{"startTime":2295.927,"endTime":2296.547,"body":"mean?"},{"startTime":2296.707,"endTime":2299.229,"body":"So I know the ones that we get are 60"},{"startTime":2296.707,"endTime":2299.229,"body":"grams."},{"startTime":2299.229,"endTime":2300.549,"body":"Like I never weighed them."},{"startTime":2300.882,"endTime":2304.943,"body":"But that's like when you track and you"},{"startTime":2300.882,"endTime":2304.943,"body":"proactively do it, you don't always have"},{"startTime":2304.943,"endTime":2309.685,"body":"to waste stuff if you know, hey, that"},{"startTime":2304.943,"endTime":2309.685,"body":"brand, that size, okay, 60 grams, boom,"},{"startTime":2309.685,"endTime":2310.5660000000003,"body":"there you go."},{"startTime":2310.926,"endTime":2314.447,"body":"But also there, then we have some veggies,"},{"startTime":2310.926,"endTime":2314.447,"body":"they're all super low in calories, small"},{"startTime":2314.447,"endTime":2315.348,"body":"amounts."},{"startTime":2316.0480000000002,"endTime":2319.329,"body":"Same, ground beef, it's like ground beef"},{"startTime":2316.0480000000002,"endTime":2319.329,"body":"in the spices, that's easy."},{"startTime":2321.889,"endTime":2325.751,"body":"Do you feel sometimes that, I don't know"},{"startTime":2321.889,"endTime":2325.751,"body":"how long you've been tracking for yourself"},{"startTime":2325.751,"endTime":2331.193,"body":"and how you like do that if you do it all"},{"startTime":2325.751,"endTime":2331.193,"body":"the time or no, but do you feel that"},{"startTime":2331.193,"endTime":2336.636,"body":"tracking and always following sort of a"},{"startTime":2331.193,"endTime":2336.636,"body":"scheme can get in the way of your signals"},{"startTime":2336.636,"endTime":2342.038,"body":"regarding appetites when you're hungry,"},{"startTime":2336.636,"endTime":2342.038,"body":"when you're actually full and because I"},{"startTime":2342.038,"endTime":2348.701,"body":"noticed that when I was tracking, I went"},{"startTime":2342.038,"endTime":2348.701,"body":"by the log more than like if I was hungry"},{"startTime":2348.701,"endTime":2350.942,"body":"or not because I had a plan and I"},{"startTime":2351.203,"endTime":2355.51,"body":"I'm perfectly fine with that, but in the"},{"startTime":2351.203,"endTime":2355.51,"body":"transition from logging to not logging, it"},{"startTime":2355.51,"endTime":2362.382,"body":"was a bit harder to like, by my own"},{"startTime":2355.51,"endTime":2362.382,"body":"signals, rather than, you know, counting"},{"startTime":2362.382,"endTime":2363.503,"body":"and logging."},{"startTime":2364.542,"endTime":2368.744,"body":"I think it's something we have to get used"},{"startTime":2364.542,"endTime":2368.744,"body":"to and learn."},{"startTime":2369.325,"endTime":2373.647,"body":"For me, I can go to maintenance, stop"},{"startTime":2369.325,"endTime":2373.647,"body":"tracking, it's fine."},{"startTime":2373.868,"endTime":2376.629,"body":"My weight will be almost the exact same."},{"startTime":2377.991,"endTime":2380.392,"body":"Because weight I do like to keep track of."},{"startTime":2380.793,"endTime":2383.334,"body":"But food wise, I'll still stick to the"},{"startTime":2380.793,"endTime":2383.334,"body":"same basics."},{"startTime":2383.334,"endTime":2386.016,"body":"I'll still have those foods that I usually"},{"startTime":2383.334,"endTime":2386.016,"body":"have."},{"startTime":2387.157,"endTime":2388.758,"body":"Maintenance is very forgiving, too."},{"startTime":2388.758,"endTime":2392.4,"body":"I feel like people tend to think they have"},{"startTime":2388.758,"endTime":2392.4,"body":"to hit this one number, and as soon as"},{"startTime":2392.4,"endTime":2394.521,"body":"you're over or under, it's going to mess"},{"startTime":2392.4,"endTime":2394.521,"body":"it up."},{"startTime":2394.63,"endTime":2397.391,"body":"Like, no, like it's a range of like two,"},{"startTime":2394.63,"endTime":2397.391,"body":"300 calories."},{"startTime":2397.7110000000002,"endTime":2401.472,"body":"Your body does a really good job at like"},{"startTime":2397.7110000000002,"endTime":2401.472,"body":"regulating how much you move."},{"startTime":2401.553,"endTime":2406.154,"body":"So if you eat a little more, like usually"},{"startTime":2401.553,"endTime":2406.154,"body":"you just move more to a certain extent."},{"startTime":2406.295,"endTime":2409.556,"body":"If you eat a little less, you'll usually"},{"startTime":2406.295,"endTime":2409.556,"body":"move a little bit less."},{"startTime":2409.556,"endTime":2411.157,"body":"That's what the body does, right?"},{"startTime":2411.377,"endTime":2413.7780000000002,"body":"It actually doesn't want to be losing or"},{"startTime":2411.377,"endTime":2413.7780000000002,"body":"gaining weight."},{"startTime":2413.7780000000002,"endTime":2416.639,"body":"It just kind of wants to keep things in a"},{"startTime":2413.7780000000002,"endTime":2416.639,"body":"good spot."},{"startTime":2418.08,"endTime":2421.846,"body":"To your question, for me it's..."},{"startTime":2421.846,"endTime":2422.746,"body":"It's second nature."},{"startTime":2422.746,"endTime":2425.947,"body":"The tracking is I legit enjoy it."},{"startTime":2428.127,"endTime":2431.628,"body":"The not tracking and maintenance is also"},{"startTime":2428.127,"endTime":2431.628,"body":"just second nature is like that's just"},{"startTime":2431.628,"endTime":2432.969,"body":"what I do kind of."},{"startTime":2433.649,"endTime":2435.409,"body":"And it comes with the years, you know."},{"startTime":2435.95,"endTime":2439.07,"body":"And that's what I want people to know as"},{"startTime":2435.95,"endTime":2439.07,"body":"well, like the tracking stuff."},{"startTime":2439.25,"endTime":2440.631,"body":"There's a lot of also there."},{"startTime":2440.631,"endTime":2443.052,"body":"It's like, we're worrying about it."},{"startTime":2443.052,"endTime":2446.753,"body":"Or even before people try it's like, oh,"},{"startTime":2443.052,"endTime":2446.753,"body":"it's gonna give me an eating disorder."},{"startTime":2446.753,"endTime":2450.433,"body":"But it's like, not if you don't take it"},{"startTime":2446.753,"endTime":2450.433,"body":"too far."},{"startTime":2451.302,"endTime":2456.266,"body":"You know, not if you like you, you're"},{"startTime":2451.302,"endTime":2456.266,"body":"proactive about it and you're not"},{"startTime":2456.266,"endTime":2457.006,"body":"reactive, right?"},{"startTime":2457.006,"endTime":2457.847,"body":"You are in charge."},{"startTime":2457.847,"endTime":2459.208,"body":"You are doing the thing."},{"startTime":2459.588,"endTime":2464.513,"body":"So if you say, Hey, I'm going to use that"},{"startTime":2459.588,"endTime":2464.513,"body":"and I'm going to just go in and learn from"},{"startTime":2464.513,"endTime":2468.136,"body":"it, use it to control my journey, go back"},{"startTime":2464.513,"endTime":2468.136,"body":"to maintenance."},{"startTime":2468.136,"endTime":2474.06,"body":"And then also going to make a point of"},{"startTime":2468.136,"endTime":2474.06,"body":"stepping away from tracking, which yeah,"},{"startTime":2474.06,"endTime":2476.763,"body":"like you said, it can sometimes feel"},{"startTime":2474.06,"endTime":2476.763,"body":"uncomfortable a little bit."},{"startTime":2476.763,"endTime":2480.465,"body":"You know, if I do that and I'm proactive"},{"startTime":2476.763,"endTime":2480.465,"body":"about it."},{"startTime":2481.03,"endTime":2484.271,"body":"I mean, you'll learn how to do with as"},{"startTime":2481.03,"endTime":2484.271,"body":"well as without."},{"startTime":2484.291,"endTime":2487.832,"body":"And that's like the ultimate place to be,"},{"startTime":2484.291,"endTime":2487.832,"body":"I feel like, in my opinion."},{"startTime":2488.052,"endTime":2492.034,"body":"Because if you have a fat loss goal, you"},{"startTime":2488.052,"endTime":2492.034,"body":"have a muscle gain goal, it's about"},{"startTime":2492.034,"endTime":2494.915,"body":"controlling that rate of weight gain or"},{"startTime":2492.034,"endTime":2494.915,"body":"loss."},{"startTime":2494.915,"endTime":2495.655,"body":"Right?"},{"startTime":2495.875,"endTime":2499.436,"body":"You know exactly when to make changes, you"},{"startTime":2495.875,"endTime":2499.436,"body":"know exactly where you're at."},{"startTime":2499.797,"endTime":2502.5370000000003,"body":"And then after maintenance, we can step"},{"startTime":2499.797,"endTime":2502.5370000000003,"body":"away from it."},{"startTime":2503.321,"endTime":2508.504,"body":"But it is possible to, I don't know what's"},{"startTime":2503.321,"endTime":2508.504,"body":"your experience regarding that, to lose"},{"startTime":2508.504,"endTime":2512.627,"body":"fat or gain muscle without tracking, just"},{"startTime":2508.504,"endTime":2512.627,"body":"going by your signals."},{"startTime":2513.267,"endTime":2518.051,"body":"Maybe that it's not that common, but I"},{"startTime":2513.267,"endTime":2518.051,"body":"think I heard a podcast once with like a"},{"startTime":2518.051,"endTime":2525.696,"body":"fitness person that was just cutting and"},{"startTime":2518.051,"endTime":2525.696,"body":"bulking, just based on what he felt like"},{"startTime":2525.696,"endTime":2528.638,"body":"and of course what he knew by experience."},{"startTime":2528.838,"endTime":2531.9,"body":"But it probably won't be that exact."},{"startTime":2534.974,"endTime":2536.114,"body":"It's possible."},{"startTime":2536.915,"endTime":2537.895,"body":"I'll say that."},{"startTime":2538.355,"endTime":2539.455,"body":"It's possible."},{"startTime":2540.796,"endTime":2543.776,"body":"However, it comes with a lot of awareness."},{"startTime":2544.437,"endTime":2545.157,"body":"Right?"},{"startTime":2545.777,"endTime":2552.659,"body":"Comes with a lot of awareness, a lot of"},{"startTime":2545.777,"endTime":2552.659,"body":"paying attention, but ignoring your"},{"startTime":2552.659,"endTime":2553.559,"body":"signals."},{"startTime":2553.719,"endTime":2557.32,"body":"Because if you are in a calorie deficit,"},{"startTime":2553.719,"endTime":2557.32,"body":"you are going to be more hungry."},{"startTime":2557.62,"endTime":2559.521,"body":"That's literally a sign that it works."},{"startTime":2559.521,"endTime":2561.4410000000003,"body":"However, people tend to be like, oh shit,"},{"startTime":2559.521,"endTime":2561.4410000000003,"body":"I'm hungry."},{"startTime":2561.4410000000003,"endTime":2562.281,"body":"I gotta eat."},{"startTime":2564.29,"endTime":2570.014,"body":"In a category surplus, you're going to"},{"startTime":2564.29,"endTime":2570.014,"body":"feel more full to a point where in a way"},{"startTime":2570.014,"endTime":2575.579,"body":"you got to ignore those signals to a"},{"startTime":2570.014,"endTime":2575.579,"body":"certain extent so that you see that weight"},{"startTime":2575.579,"endTime":2576.219,"body":"gain."},{"startTime":2576.219,"endTime":2581.604,"body":"And that's why I think that it's almost"},{"startTime":2576.219,"endTime":2581.604,"body":"like a, it's like a, you know, this, this"},{"startTime":2581.604,"endTime":2584.446,"body":"magic thing that people are trying to"},{"startTime":2581.604,"endTime":2584.446,"body":"find, you know, is like, Hey, we're"},{"startTime":2584.446,"endTime":2590.251,"body":"looking for this, this ideal world where"},{"startTime":2584.446,"endTime":2590.251,"body":"we can reach those goals ideally without"},{"startTime":2590.251,"endTime":2592.332,"body":"tracking, without doing all those kinds of"},{"startTime":2590.251,"endTime":2592.332,"body":"things."},{"startTime":2592.552,"endTime":2593.273,"body":"Is it possible?"},{"startTime":2593.273,"endTime":2594.293,"body":"Again, yes."},{"startTime":2595.41,"endTime":2600.114,"body":"But relying on our natural cues is not"},{"startTime":2595.41,"endTime":2600.114,"body":"going to do it because we're purposely"},{"startTime":2600.114,"endTime":2605.498,"body":"ignoring those to a certain extent, which"},{"startTime":2600.114,"endTime":2605.498,"body":"again, people might not like hearing that."},{"startTime":2605.498,"endTime":2608.2,"body":"It's almost like this thing that you're"},{"startTime":2605.498,"endTime":2608.2,"body":"not supposed to say."},{"startTime":2609.161,"endTime":2615.406,"body":"But that is the case when it comes to"},{"startTime":2609.161,"endTime":2615.406,"body":"stuff that's not maintenance."},{"startTime":2615.847,"endTime":2618.209,"body":"If it's maintenance, sure."},{"startTime":2618.95,"endTime":2623.622,"body":"It's just that I think for a lot of people"},{"startTime":2618.95,"endTime":2623.622,"body":"it's going to be very difficult."},{"startTime":2623.622,"endTime":2625.603,"body":"I'm not going to say it's impossible."},{"startTime":2626.6240000000003,"endTime":2628.105,"body":"You can get really far."},{"startTime":2628.105,"endTime":2629.826,"body":"Let me say this."},{"startTime":2630.087,"endTime":2634.731,"body":"You can get really far without tracking if"},{"startTime":2630.087,"endTime":2634.731,"body":"you apply the basics consistently and you"},{"startTime":2634.731,"endTime":2636.472,"body":"just do that for multiple months."},{"startTime":2637.473,"endTime":2643.578,"body":"So to your question like how to build a"},{"startTime":2637.473,"endTime":2643.578,"body":"meal with out tracking."},{"startTime":2645.1,"endTime":2647.902,"body":"You have your protein, your carbs, your"},{"startTime":2645.1,"endTime":2647.902,"body":"fats, your color."},{"startTime":2647.902,"endTime":2652.582,"body":"So maybe like a quarter of your plates 25%"},{"startTime":2647.902,"endTime":2652.582,"body":"would be protein."},{"startTime":2652.582,"endTime":2654.062,"body":"Just start there, super simple."},{"startTime":2654.062,"endTime":2657.303,"body":"A quarter of your plate, like that's"},{"startTime":2654.062,"endTime":2657.303,"body":"whatever protein source and you wanna"},{"startTime":2657.303,"endTime":2662.344,"body":"think meat, fish, maybe something like"},{"startTime":2657.303,"endTime":2662.344,"body":"dairy product like skewer, cutlass cheese"},{"startTime":2662.344,"endTime":2665.745,"body":"for example, eggs and egg whites, those"},{"startTime":2662.344,"endTime":2665.745,"body":"kind of things, you know?"},{"startTime":2665.8450000000003,"endTime":2668.886,"body":"And if you're plant-based or you just like"},{"startTime":2665.8450000000003,"endTime":2668.886,"body":"that stuff, maybe something like tofu or"},{"startTime":2668.886,"endTime":2669.726,"body":"tempeh."},{"startTime":2670.707,"endTime":2671.727,"body":"Then we go to carbs."},{"startTime":2671.727,"endTime":2676.328,"body":"Okay, so that should be maybe 25 to 30% of"},{"startTime":2671.727,"endTime":2676.328,"body":"your plate."},{"startTime":2676.408,"endTime":2680.949,"body":"So again, let's call it just to make it"},{"startTime":2676.408,"endTime":2680.949,"body":"simple, another like quarter or a little"},{"startTime":2680.949,"endTime":2681.709,"body":"bit more."},{"startTime":2682.054,"endTime":2682.714,"body":"That's carbs."},{"startTime":2682.714,"endTime":2687.315,"body":"That's gonna be your sardier carbs like"},{"startTime":2682.714,"endTime":2687.315,"body":"rice, potatoes, whole grains, whole grain"},{"startTime":2687.315,"endTime":2689.0950000000003,"body":"products, like that kind of stuff."},{"startTime":2689.696,"endTime":2692.417,"body":"Then we can go to fats, which can be just"},{"startTime":2689.696,"endTime":2692.417,"body":"a little."},{"startTime":2692.417,"endTime":2697.878,"body":"Basically like a couple like thumb size"},{"startTime":2692.417,"endTime":2697.878,"body":"portions, you know, could be a bit of oil,"},{"startTime":2697.878,"endTime":2702.599,"body":"nuts and seeds, avocado, olives, like"},{"startTime":2697.878,"endTime":2702.599,"body":"those kinds of things."},{"startTime":2702.88,"endTime":2708.081,"body":"And then the rest, so almost half of your"},{"startTime":2702.88,"endTime":2708.081,"body":"plate could be fruits and or veggies,"},{"startTime":2708.201,"endTime":2709.501,"body":"color, like I said."},{"startTime":2709.85,"endTime":2713.051,"body":"And with those, like you just pick"},{"startTime":2709.85,"endTime":2713.051,"body":"whatever, like you can't really go wrong."},{"startTime":2713.532,"endTime":2717.794,"body":"I really think that you can get really far"},{"startTime":2713.532,"endTime":2717.794,"body":"by practicing those basics without"},{"startTime":2717.794,"endTime":2719.255,"body":"tracking, absolutely."},{"startTime":2720.3360000000002,"endTime":2725.318,"body":"Is it gonna help you control your journey"},{"startTime":2720.3360000000002,"endTime":2725.318,"body":"like exactly through, right?"},{"startTime":2725.318,"endTime":2731.042,"body":"Going into a calorie deficit controlled"},{"startTime":2725.318,"endTime":2731.042,"body":"for a period of time, where you are gonna"},{"startTime":2731.042,"endTime":2732.362,"body":"be more hungry, right?"},{"startTime":2732.522,"endTime":2736.445,"body":"Or going into a calorie surplus where"},{"startTime":2732.522,"endTime":2736.445,"body":"we're building muscle, we're doing that"},{"startTime":2736.445,"endTime":2738.205,"body":"for a controlled period of time."},{"startTime":2739.438,"endTime":2741.279,"body":"I mean, again, it is possible."},{"startTime":2741.279,"endTime":2746.601,"body":"It comes with a lot of awareness and I"},{"startTime":2741.279,"endTime":2746.601,"body":"think in an ideal world that would be"},{"startTime":2746.601,"endTime":2747.562,"body":"doable."},{"startTime":2748.342,"endTime":2755.246,"body":"But then again, people have lives with"},{"startTime":2748.342,"endTime":2755.246,"body":"stress and stuff and that makes it more"},{"startTime":2755.246,"endTime":2756.186,"body":"difficult."},{"startTime":2756.267,"endTime":2760.589,"body":"So I do like the tracking because it's"},{"startTime":2756.267,"endTime":2760.589,"body":"instead of kind of guessing where we're"},{"startTime":2760.589,"endTime":2763.871,"body":"at, maybe like, hey, I should kind of be"},{"startTime":2760.589,"endTime":2763.871,"body":"here, but I don't really know."},{"startTime":2763.871,"endTime":2765.592,"body":"Cause I don't have the numbers to look at."},{"startTime":2766.212,"endTime":2769.093,"body":"It's the difference between that and just"},{"startTime":2766.212,"endTime":2769.093,"body":"knowing exactly like."},{"startTime":2769.318,"endTime":2772.9,"body":"You know how fast you're going, what's"},{"startTime":2769.318,"endTime":2772.9,"body":"coming in, where you can make some"},{"startTime":2772.9,"endTime":2773.8,"body":"changes."},{"startTime":2774.621,"endTime":2778.785,"body":"Because you know as well, like, hey,"},{"startTime":2774.621,"endTime":2778.785,"body":"before you know it, like, you're months in"},{"startTime":2778.785,"endTime":2781.867,"body":"and you're like, oh shit, you know what,"},{"startTime":2778.785,"endTime":2781.867,"body":"like the last couple of weeks, my fiber is"},{"startTime":2781.867,"endTime":2786.33,"body":"kind of dropping or my steps are dropping,"},{"startTime":2781.867,"endTime":2786.33,"body":"you know, or my protein is not as high as"},{"startTime":2786.33,"endTime":2786.871,"body":"it used to be."},{"startTime":2786.871,"endTime":2789.032,"body":"Okay, cool, now we can dial that back in"},{"startTime":2786.871,"endTime":2789.032,"body":"again."},{"startTime":2790.233,"endTime":2791.093,"body":"Make sense?"},{"startTime":2791.529,"endTime":2795.551,"body":"Yes, also to track, definitely take the"},{"startTime":2791.529,"endTime":2795.551,"body":"question out of the equation."},{"startTime":2795.551,"endTime":2799.353,"body":"It makes it a lot easier to know what"},{"startTime":2795.551,"endTime":2799.353,"body":"you're doing and how it affects your"},{"startTime":2799.353,"endTime":2800.033,"body":"journey."},{"startTime":2800.033,"endTime":2803.674,"body":"And as well, you learn so much from it."},{"startTime":2803.995,"endTime":2810.878,"body":"And my biggest problem with nutrition is"},{"startTime":2803.995,"endTime":2810.878,"body":"how much people feel and think and how"},{"startTime":2810.878,"endTime":2817.241,"body":"they base their choices, but also their"},{"startTime":2810.878,"endTime":2817.241,"body":"own emotions on what they feel about their"},{"startTime":2817.241,"endTime":2818.822,"body":"lunch and how"},{"startTime":2820.543,"endTime":2825.106,"body":"whole week and they punish themselves by"},{"startTime":2820.543,"endTime":2825.106,"body":"eating a lot less than they need because"},{"startTime":2825.106,"endTime":2827.367,"body":"they had one party at Saturday."},{"startTime":2827.367,"endTime":2834.832,"body":"So they overestimate how bad the one"},{"startTime":2827.367,"endTime":2834.832,"body":"little party was and by tracking and also"},{"startTime":2834.832,"endTime":2839.675,"body":"of course working together with for"},{"startTime":2834.832,"endTime":2839.675,"body":"example a coach you learn so much more"},{"startTime":2839.675,"endTime":2846.94,"body":"about how these decisions affect you"},{"startTime":2839.675,"endTime":2846.94,"body":"negatively but at the same time positively"},{"startTime":2846.94,"endTime":2850.022,"body":"and also that it like it doesn't"},{"startTime":2850.623,"endTime":2853.063,"body":"have that much to say, I'll say it doesn't"},{"startTime":2850.623,"endTime":2853.063,"body":"matter."},{"startTime":2853.123,"endTime":2856.744,"body":"One bad choice here and there, it's about"},{"startTime":2853.123,"endTime":2856.744,"body":"the bigger picture."},{"startTime":2856.944,"endTime":2865.666,"body":"So I also, I like tracking, but I also"},{"startTime":2856.944,"endTime":2865.666,"body":"think we have to be very aware of that"},{"startTime":2865.666,"endTime":2872.227,"body":"it's short term and there should always be"},{"startTime":2865.666,"endTime":2872.227,"body":"a goal of like stepping out of it and not"},{"startTime":2872.227,"endTime":2876.0480000000002,"body":"just track, to track, unless you like it"},{"startTime":2872.227,"endTime":2876.0480000000002,"body":"of course."},{"startTime":2876.646,"endTime":2880.167,"body":"Yeah, I think it's one of those where we"},{"startTime":2876.646,"endTime":2880.167,"body":"just want to continuously."},{"startTime":2880.167,"endTime":2882.368,"body":"And this is the beauty of coaching."},{"startTime":2882.368,"endTime":2885.129,"body":"I think it's like we're working together."},{"startTime":2885.129,"endTime":2888.75,"body":"There's like a weekly touch point where,"},{"startTime":2885.129,"endTime":2888.75,"body":"hey, you get to reflect and you can even"},{"startTime":2888.75,"endTime":2889.611,"body":"do this by yourself, right?"},{"startTime":2889.611,"endTime":2893.612,"body":"So this is not even like, Hey, like my"},{"startTime":2889.611,"endTime":2893.612,"body":"coaching is like, yes, I do truly believe"},{"startTime":2893.612,"endTime":2894.053,"body":"in that, right?"},{"startTime":2894.053,"endTime":2896.453,"body":"That's why I continue to invest in"},{"startTime":2894.053,"endTime":2896.453,"body":"coaching."},{"startTime":2896.554,"endTime":2898.194,"body":"That's why our team does that."},{"startTime":2898.194,"endTime":2902.356,"body":"And, you know, my coach has a coach and,"},{"startTime":2898.194,"endTime":2902.356,"body":"you know, like I truly believe in that."},{"startTime":2903.236,"endTime":2906.417,"body":"But it's like, even if you do this by"},{"startTime":2903.236,"endTime":2906.417,"body":"yourself."},{"startTime":2906.418,"endTime":2911.061,"body":"have moments in your week, or even daily"},{"startTime":2906.418,"endTime":2911.061,"body":"if you want to, or monthly, whatever you"},{"startTime":2911.061,"endTime":2912.622,"body":"want to do, to reflect."},{"startTime":2912.622,"endTime":2916.245,"body":"Because it's not just about doing a thing,"},{"startTime":2912.622,"endTime":2916.245,"body":"right?"},{"startTime":2916.245,"endTime":2920.788,"body":"Whether it's a workout program, or a meal"},{"startTime":2916.245,"endTime":2920.788,"body":"plan, or whatever it is."},{"startTime":2921.71,"endTime":2926.053,"body":"You know, like with the weekends, for"},{"startTime":2921.71,"endTime":2926.053,"body":"example, like that's okay, even if we"},{"startTime":2926.053,"endTime":2930.797,"body":"completely overeat or under eat, it's fine"},{"startTime":2926.053,"endTime":2930.797,"body":"if that happens, but it's like, how do you"},{"startTime":2930.797,"endTime":2932.157,"body":"respond, you know?"},{"startTime":2932.506,"endTime":2934.286,"body":"Like what do you do with that information?"},{"startTime":2934.286,"endTime":2936.067,"body":"And that's the whole point I think."},{"startTime":2936.067,"endTime":2937.628,"body":"And that's why I like those weekly"},{"startTime":2936.067,"endTime":2937.628,"body":"check-ins."},{"startTime":2937.628,"endTime":2938.388,"body":"That's why we do them."},{"startTime":2938.388,"endTime":2941.889,"body":"Because it's like, hey, you address your"},{"startTime":2938.388,"endTime":2941.889,"body":"efforts first of all."},{"startTime":2941.889,"endTime":2943.9700000000003,"body":"It's like, hey, I have this goal."},{"startTime":2944.23,"endTime":2947.391,"body":"I know these things need to happen for me"},{"startTime":2944.23,"endTime":2947.391,"body":"to get to that goal."},{"startTime":2947.532,"endTime":2949.472,"body":"I said I was going to do these kind of"},{"startTime":2947.532,"endTime":2949.472,"body":"things."},{"startTime":2950.013,"endTime":2951.433,"body":"Did I do them first of all?"},{"startTime":2951.433,"endTime":2953.774,"body":"You know, did I show up?"},{"startTime":2954.194,"endTime":2955.015,"body":"What went well?"},{"startTime":2955.015,"endTime":2958.276,"body":"Okay, what do we now need to do from this"},{"startTime":2955.015,"endTime":2958.276,"body":"week, you know, upcoming week to be a"},{"startTime":2958.276,"endTime":2959.3160000000003,"body":"little bit better?"},{"startTime":2960.157,"endTime":2961.862,"body":"Not perfect, just a little better."},{"startTime":2961.862,"endTime":2963.062,"body":"Like 1%."},{"startTime":2963.542,"endTime":2964.522,"body":"And how will you do that?"},{"startTime":2964.522,"endTime":2967.143,"body":"I mean, you know these questions, because"},{"startTime":2964.522,"endTime":2967.143,"body":"that's exactly what I asked you on a"},{"startTime":2967.143,"endTime":2968.583,"body":"weekly basis, you know?"},{"startTime":2968.883,"endTime":2970.084,"body":"And then it's like, how can I help you?"},{"startTime":2970.084,"endTime":2974.665,"body":"It's like, that's the framework you want"},{"startTime":2970.084,"endTime":2974.665,"body":"to follow just every single week."},{"startTime":2974.665,"endTime":2979.746,"body":"It's like, hey, reflect, just be brutally"},{"startTime":2974.665,"endTime":2979.746,"body":"honest, see how it's going."},{"startTime":2980.167,"endTime":2983.2870000000003,"body":"If you need work with anything, okay,"},{"startTime":2980.167,"endTime":2983.2870000000003,"body":"address that."},{"startTime":2983.2870000000003,"endTime":2987.489,"body":"And then you either figure out on your own"},{"startTime":2983.2870000000003,"endTime":2987.489,"body":"what that's going to be, or you ask"},{"startTime":2987.489,"endTime":2988.309,"body":"someone."},{"startTime":2989.069,"endTime":2991.049,"body":"And you get educated, right?"},{"startTime":2991.994,"endTime":2995.515,"body":"And then it doesn't matter how imperfect"},{"startTime":2991.994,"endTime":2995.515,"body":"things are."},{"startTime":2995.956,"endTime":2998.677,"body":"You just continue to grow and you continue"},{"startTime":2995.956,"endTime":2998.677,"body":"to figure it out."},{"startTime":2999.598,"endTime":3006.581,"body":"So even there, if you go with just a plate"},{"startTime":2999.598,"endTime":3006.581,"body":"approach that we just addressed, do it and"},{"startTime":3006.581,"endTime":3007.422,"body":"just see how it goes."},{"startTime":3007.422,"endTime":3009.523,"body":"If you're losing weight and that's your"},{"startTime":3007.422,"endTime":3009.523,"body":"goal, great."},{"startTime":3009.523,"endTime":3013.905,"body":"You know, if you're not gaining and you're"},{"startTime":3009.523,"endTime":3013.905,"body":"trying to gain, cool."},{"startTime":3013.905,"endTime":3015.286,"body":"Then at least keep weighing yourself."},{"startTime":3015.286,"endTime":3020.549,"body":"But like, then make sure that when you"},{"startTime":3015.286,"endTime":3020.549,"body":"eat, you pay attention to your hunger cues"},{"startTime":3020.549,"endTime":3021.914,"body":"and you eat a little bit more."},{"startTime":3021.914,"endTime":3022.154,"body":"Right?"},{"startTime":3022.154,"endTime":3025.295,"body":"When you're full, you purposely go a"},{"startTime":3022.154,"endTime":3025.295,"body":"little bit over."},{"startTime":3025.295,"endTime":3026.055,"body":"You see?"},{"startTime":3027.176,"endTime":3028.536,"body":"Again, it's, it's with that awareness."},{"startTime":3028.536,"endTime":3030.817,"body":"Like you can work with it."},{"startTime":3031.958,"endTime":3035.739,"body":"It's going to create even more awareness"},{"startTime":3031.958,"endTime":3035.739,"body":"of feel like, cause you're really going to"},{"startTime":3035.739,"endTime":3039.141,"body":"pay attention to it, but it will be a"},{"startTime":3035.739,"endTime":3039.141,"body":"little bit more difficult."},{"startTime":3039.141,"endTime":3041.621,"body":"I feel like, you see."},{"startTime":3041.917,"endTime":3042.477,"body":"Definitely."},{"startTime":3042.477,"endTime":3048.039,"body":"I mean now I feel we learned a lot about"},{"startTime":3042.477,"endTime":3048.039,"body":"how to build the perfect fate."},{"startTime":3048.039,"endTime":3052.501,"body":"Nothing's perfect but obviously the way"},{"startTime":3048.039,"endTime":3052.501,"body":"you do it is like a smart approach."},{"startTime":3053.6820000000002,"endTime":3058.564,"body":"But before we close things off I want to"},{"startTime":3053.6820000000002,"endTime":3058.564,"body":"ask you about one more thing because your"},{"startTime":3058.564,"endTime":3061.706,"body":"Monday dinner, I've seen this on Instagram"},{"startTime":3058.564,"endTime":3061.706,"body":"and it looks really good."},{"startTime":3061.706,"endTime":3066.008,"body":"I mean rice, naan bread, Indian, you can't"},{"startTime":3061.706,"endTime":3066.008,"body":"go wrong."},{"startTime":3066.088,"endTime":3068.189,"body":"But I think at the same time a"},{"startTime":3072.071,"endTime":3076.274,"body":"Stuff a lot of people maybe here in Norway"},{"startTime":3072.071,"endTime":3076.274,"body":"think like oh, that's processed ultra post"},{"startTime":3076.274,"endTime":3080.056,"body":"processed shouldn't do that What's your"},{"startTime":3076.274,"endTime":3080.056,"body":"thought about?"},{"startTime":3080.357,"endTime":3085.56,"body":"Yeah about processed versus non processed"},{"startTime":3080.357,"endTime":3085.56,"body":"and the health in those choices"},{"startTime":3088.0660000000003,"endTime":3089.826,"body":"I don't think it's gonna matter too much."},{"startTime":3090.846,"endTime":3094.887,"body":"If the jar of like Indian sauce is the"},{"startTime":3090.846,"endTime":3094.887,"body":"problem, I think we're looking at the"},{"startTime":3094.887,"endTime":3095.468,"body":"wrong thing."},{"startTime":3095.468,"endTime":3096.428,"body":"You know what I mean?"},{"startTime":3097.168,"endTime":3102.65,"body":"It's just how with, you know, this whole"},{"startTime":3097.168,"endTime":3102.65,"body":"sugar and fruit discussion, it's like, is"},{"startTime":3102.65,"endTime":3103.9900000000002,"body":"it really gonna be the fucking apple?"},{"startTime":3103.9900000000002,"endTime":3104.91,"body":"You know what I mean?"},{"startTime":3105.17,"endTime":3106.21,"body":"I don't think so."},{"startTime":3106.491,"endTime":3113.252,"body":"But anyway, to your question, technically,"},{"startTime":3106.491,"endTime":3113.252,"body":"would it be more, you know, whole food"},{"startTime":3113.252,"endTime":3115.473,"body":"based, whatever if I make the sauce"},{"startTime":3113.252,"endTime":3115.473,"body":"myself?"},{"startTime":3115.473,"endTime":3116.493,"body":"Yes, sure."},{"startTime":3116.493,"endTime":3117.453,"body":"Absolutely."},{"startTime":3118.542,"endTime":3123.205,"body":"Is it quicker, more convenient, easier?"},{"startTime":3124.106,"endTime":3125.866,"body":"100%, you know?"},{"startTime":3126.627,"endTime":3130.87,"body":"And that's also one thing, because I do"},{"startTime":3126.627,"endTime":3130.87,"body":"think, hey, like, because my Mondays are"},{"startTime":3130.87,"endTime":3131.891,"body":"kind of crazy."},{"startTime":3132.832,"endTime":3135.033,"body":"It's just something that works, you know"},{"startTime":3132.832,"endTime":3135.033,"body":"what I mean?"},{"startTime":3135.734,"endTime":3137.475,"body":"It's like, we really enjoy that meal."},{"startTime":3138.736,"endTime":3139.877,"body":"The sauce, I mean, it's fine."},{"startTime":3139.877,"endTime":3141.638,"body":"If you look at the ingredients, I guess"},{"startTime":3139.877,"endTime":3141.638,"body":"it's fine."},{"startTime":3141.638,"endTime":3142.579,"body":"You know what I mean?"},{"startTime":3143.92,"endTime":3145.701,"body":"But it's that convenience too, that"},{"startTime":3143.92,"endTime":3145.701,"body":"counts."},{"startTime":3145.701,"endTime":3146.621,"body":"You know what I mean?"},{"startTime":3147.87,"endTime":3148.9700000000003,"body":"Could I spend more time in the kitchen?"},{"startTime":3148.9700000000003,"endTime":3149.65,"body":"Yeah, sure."},{"startTime":3149.65,"endTime":3151.651,"body":"But that day in a week, I don't want to."},{"startTime":3152.371,"endTime":3157.013,"body":"Also knowing that most other meals,"},{"startTime":3152.371,"endTime":3157.013,"body":"they're fully like whole food based, you"},{"startTime":3157.013,"endTime":3157.914,"body":"know what I mean?"},{"startTime":3158.474,"endTime":3159.454,"body":"Pretty much."},{"startTime":3160.655,"endTime":3162.356,"body":"Or at least minimally processed."},{"startTime":3162.556,"endTime":3165.737,"body":"And that's also kind of going back to that"},{"startTime":3162.556,"endTime":3165.737,"body":"80-20 principle of flexible dieting."},{"startTime":3165.737,"endTime":3168.438,"body":"It's like, it doesn't have to be perfect"},{"startTime":3165.737,"endTime":3168.438,"body":"all the time."},{"startTime":3169.0190000000002,"endTime":3172.88,"body":"And I don't think the, yeah, the Indian"},{"startTime":3169.0190000000002,"endTime":3172.88,"body":"sauce is going to be the thing."},{"startTime":3172.88,"endTime":3173.86,"body":"You know what I mean?"},{"startTime":3175.261,"endTime":3175.901,"body":"And..."},{"startTime":3178.011,"endTime":3178.6730000000002,"body":"I don't..."},{"startTime":3178.6730000000002,"endTime":3181.744,"body":"something is not inherently bad because"},{"startTime":3178.6730000000002,"endTime":3181.744,"body":"it's processed."},{"startTime":3181.744,"endTime":3183.729,"body":"And that's one thing people need to"},{"startTime":3181.744,"endTime":3183.729,"body":"understand."},{"startTime":3184.558,"endTime":3188.404,"body":"I think it's good to get your take on it"},{"startTime":3184.558,"endTime":3188.404,"body":"because I feel like a lot of people are"},{"startTime":3188.404,"endTime":3194.254,"body":"really thinking about that now and of"},{"startTime":3188.404,"endTime":3194.254,"body":"course that's great but it also makes life"},{"startTime":3194.254,"endTime":3197.4990000000003,"body":"a lot harder when you have a busy"},{"startTime":3194.254,"endTime":3197.4990000000003,"body":"schedule, you have kids."},{"startTime":3198.205,"endTime":3204.268,"body":"all that stuff and if you're to like rule"},{"startTime":3198.205,"endTime":3204.268,"body":"out all that's processed you're making"},{"startTime":3204.268,"endTime":3210.092,"body":"your life really hard and I don't think"},{"startTime":3204.268,"endTime":3210.092,"body":"you have to make it that hard it's not"},{"startTime":3210.092,"endTime":3216.596,"body":"that bad for you as long as you like have"},{"startTime":3210.092,"endTime":3216.596,"body":"it in moderation like you describe now"},{"startTime":3217.622,"endTime":3218.942,"body":"Yeah."},{"startTime":3218.942,"endTime":3224.123,"body":"And you know what, even then, there's also"},{"startTime":3218.942,"endTime":3224.123,"body":"room for more flexible foods that are more"},{"startTime":3224.123,"endTime":3226.964,"body":"processed than the Indian sauce, you know"},{"startTime":3224.123,"endTime":3226.964,"body":"what I mean?"},{"startTime":3226.964,"endTime":3228.245,"body":"And that would also still be fine."},{"startTime":3228.245,"endTime":3232.906,"body":"It's yeah, no, but it's like all joking"},{"startTime":3228.245,"endTime":3232.906,"body":"aside, like that is true."},{"startTime":3232.906,"endTime":3233.366,"body":"You know what I mean?"},{"startTime":3233.366,"endTime":3237.647,"body":"Like that's also why I purposely brought"},{"startTime":3233.366,"endTime":3237.647,"body":"up the fruit loops, like the cereal."},{"startTime":3238.3070000000002,"endTime":3241.0280000000002,"body":"Is it objectively like the most healthy"},{"startTime":3238.3070000000002,"endTime":3241.0280000000002,"body":"food out there?"},{"startTime":3241.0280000000002,"endTime":3245.669,"body":"Like, no, but it's also like a very small"},{"startTime":3241.0280000000002,"endTime":3245.669,"body":"percentage of the"},{"startTime":3246.626,"endTime":3251.968,"body":"all the food that I eat, which is like"},{"startTime":3246.626,"endTime":3251.968,"body":"mainly whole foods, you know what I mean?"},{"startTime":3252.328,"endTime":3258.651,"body":"So it's that it's a context and you don't"},{"startTime":3252.328,"endTime":3258.651,"body":"eat one single food."},{"startTime":3258.651,"endTime":3260.531,"body":"Like that is not your diet."},{"startTime":3260.872,"endTime":3263.433,"body":"You know, it's like, hey, what's the whole"},{"startTime":3260.872,"endTime":3263.433,"body":"picture?"},{"startTime":3263.433,"endTime":3266.714,"body":"Like show me that if it's mostly, you"},{"startTime":3263.433,"endTime":3266.714,"body":"know, processed foods."},{"startTime":3266.714,"endTime":3267.194,"body":"Absolutely."},{"startTime":3267.194,"endTime":3268.755,"body":"That's not a healthy diet."},{"startTime":3269.335,"endTime":3274.097,"body":"But if there's a little bit in there,"},{"startTime":3269.335,"endTime":3274.097,"body":"which also allows you to be more flexible"},{"startTime":3274.097,"endTime":3274.817,"body":"and just"},{"startTime":3274.9700000000003,"endTime":3279.6530000000002,"body":"In my opinion, like it makes it more"},{"startTime":3274.9700000000003,"endTime":3279.6530000000002,"body":"sustainable because you're not restricting"},{"startTime":3279.6530000000002,"endTime":3280.774,"body":"yourself so much."},{"startTime":3280.774,"endTime":3285.818,"body":"You're actually allowing something that"},{"startTime":3280.774,"endTime":3285.818,"body":"most people would be, you know, labeling"},{"startTime":3285.818,"endTime":3286.959,"body":"bad foods."},{"startTime":3287.92,"endTime":3290.402,"body":"But we're here just being grown-ups and we"},{"startTime":3287.92,"endTime":3290.402,"body":"just say, hey, you know what?"},{"startTime":3290.402,"endTime":3293.925,"body":"I'm not going to have too much of it and"},{"startTime":3290.402,"endTime":3293.925,"body":"it's fine, you know, like if we have that"},{"startTime":3293.925,"endTime":3296.0660000000003,"body":"mindset, I think that's still going to be"},{"startTime":3293.925,"endTime":3296.0660000000003,"body":"healthier."},{"startTime":3296.227,"endTime":3298.809,"body":"Then everything needs to be clean organic"},{"startTime":3296.227,"endTime":3298.809,"body":"all the time."},{"startTime":3298.809,"endTime":3299.709,"body":"You know what I mean?"},{"startTime":3300.5570000000002,"endTime":3301.317,"body":"Yeah, definitely."},{"startTime":3301.317,"endTime":3306.819,"body":"And of course, both you and I work with"},{"startTime":3301.317,"endTime":3306.819,"body":"highly active people and I feel that a lot"},{"startTime":3306.819,"endTime":3310.521,"body":"of my clients could do with some more"},{"startTime":3306.819,"endTime":3310.521,"body":"calories as you learned."},{"startTime":3310.701,"endTime":3312.042,"body":"I learned that from you."},{"startTime":3312.462,"endTime":3317.304,"body":"You reminded me that your diet could"},{"startTime":3312.462,"endTime":3317.304,"body":"easily fit in some processed food, maybe"},{"startTime":3317.304,"endTime":3318.325,"body":"also because you need it."},{"startTime":3318.325,"endTime":3323.3070000000002,"body":"It's like limits to how much chicken and"},{"startTime":3318.325,"endTime":3323.3070000000002,"body":"avocado and rice you can eat."},{"startTime":3323.3070000000002,"endTime":3327.929,"body":"A lot of people maybe need that extra fuel"},{"startTime":3323.3070000000002,"endTime":3327.929,"body":"because we're training a lot and you know,"},{"startTime":3327.929,"endTime":3330.41,"body":"the body is building so we need it."},{"startTime":3330.95,"endTime":3332.2110000000002,"body":"Yeah."},{"startTime":3332.2110000000002,"endTime":3338.956,"body":"Let me make one more side note here,"},{"startTime":3332.2110000000002,"endTime":3338.956,"body":"because I do want to point out that I"},{"startTime":3338.956,"endTime":3342.379,"body":"always recommend focusing on the whole"},{"startTime":3338.956,"endTime":3342.379,"body":"foods, right?"},{"startTime":3342.7400000000002,"endTime":3343.58,"body":"Always."},{"startTime":3343.921,"endTime":3346.042,"body":"I always recommend like, that's your"},{"startTime":3343.921,"endTime":3346.042,"body":"priority."},{"startTime":3346.042,"endTime":3349.545,"body":"I'm not here to say like, hey, that, you"},{"startTime":3346.042,"endTime":3349.545,"body":"know, squeezing into Froot Loops, whatever"},{"startTime":3349.545,"endTime":3350.5660000000003,"body":"it is, like, that's your priority."},{"startTime":3350.5660000000003,"endTime":3353.468,"body":"Like, no, okay, if you want to have some"},{"startTime":3350.5660000000003,"endTime":3353.468,"body":"of that, that's cool."},{"startTime":3353.649,"endTime":3356.551,"body":"But like, focus on those whole foods,"},{"startTime":3353.649,"endTime":3356.551,"body":"like, that's what we're adding, you know,"},{"startTime":3356.551,"endTime":3358.092,"body":"the minimally processed foods."},{"startTime":3358.433,"endTime":3359.613,"body":"And you know what, like,"},{"startTime":3360.306,"endTime":3363.957,"body":"That whole process versus, you know,"},{"startTime":3360.306,"endTime":3363.957,"body":"minimally processed or whole foods thing"},{"startTime":3363.957,"endTime":3364.657,"body":"like."},{"startTime":3366.206,"endTime":3368.306,"body":"Whole grain tortillas, right?"},{"startTime":3369.087,"endTime":3370.488,"body":"It's a little bit more processed."},{"startTime":3370.488,"endTime":3372.189,"body":"It's still fine, you know what I mean?"},{"startTime":3372.669,"endTime":3375.591,"body":"It's just maybe less filling than boiled"},{"startTime":3372.669,"endTime":3375.591,"body":"potatoes."},{"startTime":3375.591,"endTime":3378.452,"body":"Okay, now we have two different tools that"},{"startTime":3375.591,"endTime":3378.452,"body":"we can use."},{"startTime":3378.452,"endTime":3379.252,"body":"You see?"},{"startTime":3379.933,"endTime":3385.876,"body":"So I think the processed food debate is"},{"startTime":3379.933,"endTime":3385.876,"body":"like, it's definitely taking a little too"},{"startTime":3385.876,"endTime":3386.737,"body":"far, I feel like."},{"startTime":3386.737,"endTime":3388.598,"body":"It's a lot of fear mongering."},{"startTime":3389.258,"endTime":3392.8,"body":"But I will say this as well, obviously,"},{"startTime":3389.258,"endTime":3392.8,"body":"because I wanted this to be very clear."},{"startTime":3392.8,"endTime":3395.4410000000003,"body":"Like you should be focusing on minimally"},{"startTime":3392.8,"endTime":3395.4410000000003,"body":"processed foods."},{"startTime":3395.556,"endTime":3396.142,"body":"Yeah."},{"startTime":3396.142,"endTime":3397.944,"body":"and whole foods."},{"startTime":3397.944,"endTime":3403.131,"body":"And I think if you have mostly those foods"},{"startTime":3397.944,"endTime":3403.131,"body":"that are very few ingredients or maybe"},{"startTime":3403.131,"endTime":3407.137,"body":"even single ingredient foods, it's very"},{"startTime":3403.131,"endTime":3407.137,"body":"difficult to not create good results in"},{"startTime":3407.137,"endTime":3407.857,"body":"the gym."},{"startTime":3410.457,"endTime":3411.244,"body":"grid."},{"startTime":3411.9700000000003,"endTime":3412.812,"body":"Agreed."},{"startTime":3412.875,"endTime":3413.679,"body":"Alrighty."},{"startTime":3413.679,"endTime":3414.842,"body":"Let's wrap it up."},{"startTime":3415.5280000000002,"endTime":3416.893,"body":"Thanks for joining again."},{"startTime":3417.397,"endTime":3418.418,"body":"Yeah, good talk."},{"startTime":3418.418,"endTime":3422.802,"body":"Sorry for me asking all the questions, but"},{"startTime":3418.418,"endTime":3422.802,"body":"you know, that's natural."},{"startTime":3422.802,"endTime":3426.606,"body":"I'm here to learn about nutrition and"},{"startTime":3422.802,"endTime":3426.606,"body":"you're the king of nutrition."},{"startTime":3426.606,"endTime":3430.55,"body":"So that's why we do it that way."},{"startTime":3430.55,"endTime":3431.992,"body":"But thank you so much."},{"startTime":3431.992,"endTime":3434.594,"body":"I hope really that's the people listening."},{"startTime":3435.035,"endTime":3438.578,"body":"Of course you are listeners, but also some"},{"startTime":3435.035,"endTime":3438.578,"body":"of my clients that they're learning and"},{"startTime":3438.578,"endTime":3440.06,"body":"getting inspired to."},{"startTime":3440.705,"endTime":3446.329,"body":"Yeah, take control over their nutrition"},{"startTime":3440.705,"endTime":3446.329,"body":"for the last time, not following any sort"},{"startTime":3446.329,"endTime":3452.974,"body":"of diet or thing for like four weeks, but"},{"startTime":3446.329,"endTime":3452.974,"body":"really thinking about this stuff long term"},{"startTime":3452.974,"endTime":3457.517,"body":"so that they can build the health and the"},{"startTime":3452.974,"endTime":3457.517,"body":"habits and also the body that they want to"},{"startTime":3457.517,"endTime":3461.6,"body":"and have for the rest of their lives, not"},{"startTime":3457.517,"endTime":3461.6,"body":"just until summer."},{"startTime":3462.246,"endTime":3463.226,"body":"Absolutely."},{"startTime":3463.628,"endTime":3467.113,"body":"So that being said, like remember that"},{"startTime":3463.628,"endTime":3467.113,"body":"reflection stuff and just continue to work"},{"startTime":3467.113,"endTime":3468.555,"body":"on it and you will get there."},{"startTime":3468.856,"endTime":3472.661,"body":"So Pia for the new listeners, where can"},{"startTime":3468.856,"endTime":3472.661,"body":"people find you?"},{"startTime":3473.901,"endTime":3481.104,"body":"They can find me on Instagram, it's"},{"startTime":3473.901,"endTime":3481.104,"body":"probably the easiest place, Pia Seberg, or"},{"startTime":3481.104,"endTime":3484.166,"body":"they can check out my website,"},{"startTime":3481.104,"endTime":3484.166,"body":"PiaSeberg.no."},{"startTime":3486.367,"endTime":3488.5280000000002,"body":"Just send me a DM if you have questions."},{"startTime":3489.326,"endTime":3490.0860000000002,"body":"Awesome."},{"startTime":3490.088,"endTime":3491.792,"body":"I'll link that in the show notes to a"},{"startTime":3490.088,"endTime":3491.792,"body":"listener."},{"startTime":3491.792,"endTime":3492.813,"body":"Thanks again."},{"startTime":3492.915,"endTime":3496.284,"body":"Feel free to drop us a quick five star"},{"startTime":3492.915,"endTime":3496.284,"body":"rating on Spotify or Apple or both."},{"startTime":3496.284,"endTime":3498.849,"body":"Do whatever you want to do, and then we'll"},{"startTime":3496.284,"endTime":3498.849,"body":"talk to you very soon."},{"startTime":3502.5950000000003,"endTime":3503.459,"body":"All righty."}]}