{"version":"1.0.0","segments":[{"startTime":2.126,"endTime":3.59,"body":"What's up, how are you man?"},{"startTime":4.334,"endTime":6.854,"body":"Hi, I'm good fine you"},{"startTime":7.118,"endTime":7.898,"body":"Good dude."},{"startTime":7.898,"endTime":8.708,"body":"Just came back."},{"startTime":8.708,"endTime":12.198,"body":"Thanks for allowing me to kind of push the"},{"startTime":8.708,"endTime":12.198,"body":"podcast 15 minutes."},{"startTime":12.298,"endTime":14.478,"body":"Just came back from the airport."},{"startTime":15.118,"endTime":15.918,"body":"How's it going?"},{"startTime":15.918,"endTime":17.124,"body":"Busy Monday."},{"startTime":17.806,"endTime":18.436,"body":"I'm very busy."},{"startTime":18.436,"endTime":21.566,"body":"I'm headed for a handball match when we"},{"startTime":18.436,"endTime":21.566,"body":"are done."},{"startTime":21.566,"endTime":23.026,"body":"I'm going to be a coach there."},{"startTime":23.026,"endTime":25.745,"body":"So my schedule is kind of full."},{"startTime":25.745,"endTime":26.786,"body":"Two."},{"startTime":27.326,"endTime":28.166,"body":"Yeah, it is."},{"startTime":28.166,"endTime":29.486,"body":"Yeah, it is all it is."},{"startTime":29.486,"endTime":30.546,"body":"Yeah."},{"startTime":30.634,"endTime":34.014,"body":"we'll definitely talk about that today as"},{"startTime":30.634,"endTime":34.014,"body":"well, because the reason I want to bring"},{"startTime":34.014,"endTime":39.814,"body":"you on a podcast is I've seen you create"},{"startTime":34.014,"endTime":39.814,"body":"really good results with a busy schedule,"},{"startTime":39.814,"endTime":44.074,"body":"with way more of a basic normal approach."},{"startTime":44.074,"endTime":47.654,"body":"And what we were just talking about off"},{"startTime":44.074,"endTime":47.654,"body":"air is like you've actually been eating"},{"startTime":47.654,"endTime":50.154,"body":"more, especially in terms of volume."},{"startTime":50.154,"endTime":50.414,"body":"Right."},{"startTime":50.414,"endTime":54.874,"body":"So I want to share that and really just"},{"startTime":50.414,"endTime":54.874,"body":"kind of share your experience because I"},{"startTime":54.874,"endTime":55.535,"body":"think."},{"startTime":55.535,"endTime":59.135,"body":"Sometimes, you know, we post the before"},{"startTime":55.535,"endTime":59.135,"body":"and afters as well and try to write a"},{"startTime":59.135,"endTime":64.515,"body":"story, but I could talk about it, but it's"},{"startTime":59.135,"endTime":64.515,"body":"even better to share your story kind of"},{"startTime":64.515,"endTime":68.155,"body":"like from your point of view, because I"},{"startTime":64.515,"endTime":68.155,"body":"think a lot of people will struggle with"},{"startTime":68.155,"endTime":72.915,"body":"things like a busy schedule, you know,"},{"startTime":68.155,"endTime":72.915,"body":"traveling different kind of days."},{"startTime":73.015,"endTime":75.555,"body":"So that's why I want to bring you on."},{"startTime":75.555,"endTime":79.555,"body":"But yeah, dude, like before we jump in,"},{"startTime":75.555,"endTime":79.555,"body":"let's actually just start with kind of who"},{"startTime":79.555,"endTime":79.955,"body":"you are."},{"startTime":79.955,"endTime":84.195,"body":"So the listener kind of understands like"},{"startTime":79.955,"endTime":84.195,"body":"who they're listening to, you know, like"},{"startTime":84.195,"endTime":84.654,"body":"what do you do?"},{"startTime":84.654,"endTime":85.654,"body":"Yeah."},{"startTime":85.914,"endTime":93.274,"body":"Well, I work at a music store, which also"},{"startTime":85.914,"endTime":93.274,"body":"is a sound install company, which I have"},{"startTime":93.274,"endTime":95.754,"body":"me and two friends have built up."},{"startTime":95.754,"endTime":97.994,"body":"So that's really busy."},{"startTime":97.994,"endTime":101.494,"body":"A lot of work all the time."},{"startTime":101.494,"endTime":105.394,"body":"As you hear my phone is calling."},{"startTime":106.414,"endTime":114.382,"body":"And also a handball coach for two teams, a"},{"startTime":106.414,"endTime":114.382,"body":"women team and a"},{"startTime":114.382,"endTime":118.102,"body":"14 to 16 year old girls team."},{"startTime":118.682,"endTime":125.122,"body":"Then I'm also singing in a rock band as a"},{"startTime":118.682,"endTime":125.122,"body":"singer."},{"startTime":126.082,"endTime":129.342,"body":"Not that much, but on my spare time."},{"startTime":129.862,"endTime":130.762,"body":"Yeah."},{"startTime":130.762,"endTime":141.142,"body":"And then I do this, try to get control of"},{"startTime":130.762,"endTime":141.142,"body":"my eating and my training and yeah, being"},{"startTime":141.142,"endTime":143.822,"body":"guided by you."},{"startTime":143.842,"endTime":144.206,"body":"That's..."},{"startTime":144.206,"endTime":147.246,"body":"That's basically what my days are about."},{"startTime":147.706,"endTime":148.566,"body":"Yeah."},{"startTime":149.506,"endTime":151.52,"body":"I think that's the most of it."},{"startTime":151.52,"endTime":153.46,"body":"yeah, fair enough."},{"startTime":153.52,"endTime":157.32,"body":"So the fitness part is definitely a big"},{"startTime":153.52,"endTime":157.32,"body":"thing of what you do as well recently,"},{"startTime":157.44,"endTime":158.18,"body":"right?"},{"startTime":158.34,"endTime":159.682,"body":"Or your focus."},{"startTime":159.682,"endTime":163.642,"body":"to, yeah, I always trained a lot."},{"startTime":163.642,"endTime":168.782,"body":"I've been a handball player before, not on"},{"startTime":163.642,"endTime":168.782,"body":"a high level, but I was playing handball"},{"startTime":168.782,"endTime":170.582,"body":"my whole youth."},{"startTime":172.222,"endTime":177.552,"body":"And after that I've trained as well while"},{"startTime":172.222,"endTime":177.552,"body":"I studied and also when I'm working here,"},{"startTime":177.552,"endTime":181.502,"body":"I always push some weights or done"},{"startTime":177.552,"endTime":181.502,"body":"something."},{"startTime":182.142,"endTime":186.482,"body":"So I'm into training, but now it's a lot"},{"startTime":182.142,"endTime":186.482,"body":"more like put into a system."},{"startTime":186.482,"endTime":187.558,"body":"So, so."},{"startTime":188.334,"endTime":195.994,"body":"Every morning starts by going to the gym,"},{"startTime":188.334,"endTime":195.994,"body":"not lifting every day, but if it's cardio"},{"startTime":195.994,"endTime":197.974,"body":"or if it's lifting or yeah."},{"startTime":197.974,"endTime":204.474,"body":"So try to just make the habit of getting"},{"startTime":197.974,"endTime":204.474,"body":"out of bed at the same time, going to"},{"startTime":204.474,"endTime":206.654,"body":"training and start the day like that."},{"startTime":206.654,"endTime":211.534,"body":"Find that easier than to do it every"},{"startTime":206.654,"endTime":211.534,"body":"second day as I did before, because you're"},{"startTime":211.534,"endTime":217.838,"body":"always tired because you don't kind of,"},{"startTime":211.534,"endTime":217.838,"body":"the day you're trained, you..."},{"startTime":217.838,"endTime":224.018,"body":"stay in the coach too long and, and yeah,"},{"startTime":217.838,"endTime":224.018,"body":"next day you're tired and yeah, you know,"},{"startTime":224.018,"endTime":225.818,"body":"you don't get to sleep in."},{"startTime":225.818,"endTime":231.718,"body":"And so, so by getting the routine there,"},{"startTime":225.818,"endTime":231.718,"body":"the sleep came as well, cause it just gets"},{"startTime":231.718,"endTime":232.008,"body":"there."},{"startTime":232.008,"endTime":236.058,"body":"You're, I'm tired at 10, 11, I'm hitting"},{"startTime":232.008,"endTime":236.058,"body":"the bed and done."},{"startTime":236.258,"endTime":238.698,"body":"So that kind of solved that problem."},{"startTime":238.698,"endTime":244.938,"body":"Um, making my sleep go up and getting the"},{"startTime":238.698,"endTime":244.938,"body":"hours of sleep, which was one of the"},{"startTime":244.938,"endTime":246.606,"body":"points you, you, you."},{"startTime":246.606,"endTime":250.326,"body":"right from the start pointed out that"},{"startTime":246.606,"endTime":250.326,"body":"you're sleeping too little."},{"startTime":251.166,"endTime":253.706,"body":"So that fixed that mainly."},{"startTime":254.906,"endTime":262.786,"body":"And also the routine of training, hard at"},{"startTime":254.906,"endTime":262.786,"body":"the start, but now it's like, if I don't"},{"startTime":262.786,"endTime":268.076,"body":"get that routine, I'm like feeling that"},{"startTime":262.786,"endTime":268.076,"body":"rest of the day, I'm restless and yeah,"},{"startTime":268.076,"endTime":269.926,"body":"need to get some energy out."},{"startTime":270.226,"endTime":276.006,"body":"So I guess I'm gonna continue with that,"},{"startTime":270.226,"endTime":276.006,"body":"because I like it."},{"startTime":276.334,"endTime":278.014,"body":"It's a good feeling."},{"startTime":278.014,"endTime":279.754,"body":"So, and it's a good start of the day."},{"startTime":279.754,"endTime":280.854,"body":"Yeah."},{"startTime":280.874,"endTime":282.318,"body":"Not for everyone."},{"startTime":283.006,"endTime":284.456,"body":"I think, I mean, you're right."},{"startTime":284.456,"endTime":287.746,"body":"Like it's maybe not for everyone to go to"},{"startTime":284.456,"endTime":287.746,"body":"the gym every single day."},{"startTime":287.746,"endTime":289.105,"body":"You pointed out a good point though."},{"startTime":289.105,"endTime":291.466,"body":"Like you're like, Hey, I'm not lifting"},{"startTime":289.105,"endTime":291.466,"body":"every single day."},{"startTime":291.466,"endTime":292.936,"body":"Sometimes we just do cardio, right?"},{"startTime":292.936,"endTime":294.446,"body":"Some low intensity cardio."},{"startTime":294.446,"endTime":299.746,"body":"But I think you mentioned like the word"},{"startTime":294.446,"endTime":299.746,"body":"already, like systems, right?"},{"startTime":299.746,"endTime":301.636,"body":"Like that's the main thing."},{"startTime":301.636,"endTime":306.686,"body":"We want to create the systems and routines"},{"startTime":301.636,"endTime":306.686,"body":"to kind of make something a habit."},{"startTime":306.686,"endTime":310.249,"body":"Just be able to, Hey, actually now I am"},{"startTime":306.686,"endTime":310.249,"body":"getting enough sleep in."},{"startTime":310.387,"endTime":313.727,"body":"And of course that's going to play into"},{"startTime":310.387,"endTime":313.727,"body":"overall motivation, your results and all"},{"startTime":313.727,"endTime":314.287,"body":"that."},{"startTime":314.287,"endTime":319.027,"body":"And even eating, you know, food decisions"},{"startTime":314.287,"endTime":319.027,"body":"that we make and just keeping that routine"},{"startTime":319.027,"endTime":323.887,"body":"in or at least doing something active"},{"startTime":319.027,"endTime":323.887,"body":"every day, for example, doesn't have to be"},{"startTime":323.887,"endTime":325.327,"body":"like a full workout."},{"startTime":325.327,"endTime":327.967,"body":"It just makes it easier because it's way"},{"startTime":325.327,"endTime":327.967,"body":"more clear."},{"startTime":327.967,"endTime":332.747,"body":"It's like in your schedule, you kind of"},{"startTime":327.967,"endTime":332.747,"body":"know, you know, when to prepare and yeah,"},{"startTime":332.747,"endTime":337.347,"body":"that's a big one because especially with"},{"startTime":332.747,"endTime":337.347,"body":"the sleep in the beginning, did you expect"},{"startTime":337.347,"endTime":340.448,"body":"that to be addressed kind of going into"},{"startTime":337.347,"endTime":340.448,"body":"this?"},{"startTime":341.07,"endTime":342.67,"body":"No, not at all."},{"startTime":343.81,"endTime":349.45,"body":"That was one of the surprises when you"},{"startTime":343.81,"endTime":349.45,"body":"told me that, yeah, well, you're sleeping"},{"startTime":349.45,"endTime":350.99,"body":"to too little, dude."},{"startTime":350.99,"endTime":358.43,"body":"And it wasn't, I know that four to five"},{"startTime":350.99,"endTime":358.43,"body":"hours were kind of, yeah, normal for"},{"startTime":358.43,"endTime":359.97,"body":"longer periods."},{"startTime":360.57,"endTime":365.99,"body":"And that drained you, obviously, but I"},{"startTime":360.57,"endTime":365.99,"body":"didn't think so."},{"startTime":366.31,"endTime":367.078,"body":"But."},{"startTime":367.886,"endTime":369.736,"body":"Now, I really feel it."},{"startTime":369.736,"endTime":373.186,"body":"If I don't get my seven hours of sleep, I"},{"startTime":369.736,"endTime":373.186,"body":"will feel it."},{"startTime":373.186,"endTime":376.326,"body":"I feel my energy is lower."},{"startTime":377.426,"endTime":384.006,"body":"So it's kind of all of this sleep and"},{"startTime":377.426,"endTime":384.006,"body":"training and the systems, as you say."},{"startTime":385.55,"endTime":386.67,"body":"to work."},{"startTime":386.67,"endTime":391.75,"body":"And the result is that I'm feeling that"},{"startTime":386.67,"endTime":391.75,"body":"I'm tired if I don't sleep enough."},{"startTime":392.27,"endTime":398.85,"body":"I feel I need to get rid of energy if I"},{"startTime":392.27,"endTime":398.85,"body":"don't hit my steps or hit the gym or"},{"startTime":398.85,"endTime":400.09,"body":"whatever."},{"startTime":400.97,"endTime":403.03,"body":"And it's..."},{"startTime":403.03,"endTime":407.03,"body":"I've been at this nine month now, 10"},{"startTime":403.03,"endTime":407.03,"body":"month, something like that."},{"startTime":407.83,"endTime":414.222,"body":"It's now by now is not, it's just"},{"startTime":407.83,"endTime":414.222,"body":"something I do and that's the way it's..."},{"startTime":414.222,"endTime":419.182,"body":"is supposed to be, it's kind of changed"},{"startTime":414.222,"endTime":419.182,"body":"the way I don't think about it anymore."},{"startTime":419.182,"endTime":424.222,"body":"It's not a stress part, it's not something"},{"startTime":419.182,"endTime":424.222,"body":"I have to schedule for, it's just, I'm"},{"startTime":424.222,"endTime":425.31,"body":"going to the gym."},{"startTime":427.022,"endTime":428.582,"body":"That's the start of the day."},{"startTime":428.582,"endTime":430.782,"body":"Don't think about it any more than that."},{"startTime":430.782,"endTime":433.982,"body":"And pack my bag in the nighttime and go."},{"startTime":434.842,"endTime":436.642,"body":"And yeah, so."},{"startTime":438.574,"endTime":441.854,"body":"For me, the system is making it easy."},{"startTime":442.134,"endTime":447.194,"body":"For me, systems are important because I"},{"startTime":442.134,"endTime":447.194,"body":"like to work in systems, which is kind of"},{"startTime":447.194,"endTime":447.994,"body":"square."},{"startTime":447.994,"endTime":450.654,"body":"I've been in the army, I like the army."},{"startTime":451.394,"endTime":456.794,"body":"So systems are good and systems are easy"},{"startTime":451.394,"endTime":456.794,"body":"to follow for me."},{"startTime":457.114,"endTime":464.324,"body":"So I think that is one of the main reasons"},{"startTime":457.114,"endTime":464.324,"body":"that this is going very good."},{"startTime":464.324,"endTime":466.634,"body":"Well, is the systems."},{"startTime":467.47,"endTime":469.542,"body":"I got the systems and I just follow them."},{"startTime":470.739,"endTime":474.479,"body":"Do you feel like that maybe even"},{"startTime":470.739,"endTime":474.479,"body":"translates because you've been in the"},{"startTime":474.479,"endTime":475.419,"body":"army?"},{"startTime":475.859,"endTime":479.259,"body":"I mean, I've seen you execute like you're"},{"startTime":475.859,"endTime":479.259,"body":"really good at just kind of like following"},{"startTime":479.259,"endTime":484.199,"body":"up on, I don't want to say orders like in"},{"startTime":479.259,"endTime":484.199,"body":"this scenario, but you know what I mean"},{"startTime":484.199,"endTime":488.679,"body":"though, like following up on, you know,"},{"startTime":484.199,"endTime":488.679,"body":"recommendations, suggestions, and of"},{"startTime":488.679,"endTime":493.139,"body":"course in the army setting, there will be"},{"startTime":488.679,"endTime":493.139,"body":"actual orders, but like I've seen you"},{"startTime":493.139,"endTime":494.399,"body":"execute."},{"startTime":494.779,"endTime":499.219,"body":"And I mean, that's if we have that"},{"startTime":494.779,"endTime":499.219,"body":"combination, like if you execute."},{"startTime":499.219,"endTime":500.559,"body":"I can guide you through that."},{"startTime":500.559,"endTime":505.019,"body":"Like, I mean, we've, we've gotten the"},{"startTime":500.559,"endTime":505.019,"body":"results and we're still going now, but I"},{"startTime":505.019,"endTime":509.499,"body":"think that's something that is often"},{"startTime":505.019,"endTime":509.499,"body":"overlooked maybe."},{"startTime":509.499,"endTime":516.019,"body":"And I wanted to mention this actually,"},{"startTime":509.499,"endTime":516.019,"body":"because sure, we talk about specific, you"},{"startTime":516.019,"endTime":520.819,"body":"know, nutritional strategies and lifestyle"},{"startTime":516.019,"endTime":520.819,"body":"and sleep and all that, but we can create"},{"startTime":520.819,"endTime":522.459,"body":"the perfect plan."},{"startTime":522.999,"endTime":527.819,"body":"But, but if we don't stick to it, right,"},{"startTime":522.999,"endTime":527.819,"body":"as the person who actually wants to lose"},{"startTime":527.819,"endTime":528.594,"body":"the weight or"},{"startTime":528.594,"endTime":530.374,"body":"built a muscle, whatever it is."},{"startTime":530.374,"endTime":535.114,"body":"Like if we don't make a point of trying to"},{"startTime":530.374,"endTime":535.114,"body":"really stick to it as good as we can, and"},{"startTime":535.114,"endTime":538.754,"body":"then of course, you know, troubleshoot"},{"startTime":535.114,"endTime":538.754,"body":"what we need to, that perfect plan is"},{"startTime":538.754,"endTime":540.522,"body":"still not going to do anything, you know."},{"startTime":540.75,"endTime":541.95,"body":"Yeah."},{"startTime":541.95,"endTime":543.33,"body":"Yeah."},{"startTime":543.55,"endTime":548.41,"body":"Um, I think the motivation going into this"},{"startTime":543.55,"endTime":548.41,"body":"was quite big for me."},{"startTime":548.41,"endTime":551.91,"body":"Um, or high, um, better English word."},{"startTime":551.91,"endTime":555.1,"body":"Um, I had a high motivation going into"},{"startTime":551.91,"endTime":555.1,"body":"this."},{"startTime":555.1,"endTime":561.73,"body":"Um, I was ready for, to do this, been"},{"startTime":555.1,"endTime":561.73,"body":"thinking about it for years, I guess, uh,"},{"startTime":561.73,"endTime":564.39,"body":"doing something about the issues I had."},{"startTime":564.39,"endTime":570.542,"body":"Um, and when you came up with a solution,"},{"startTime":564.39,"endTime":570.542,"body":"which I, in the start, I was like,"},{"startTime":570.542,"endTime":576.038,"body":"This can't be true, because when you gave"},{"startTime":570.542,"endTime":576.038,"body":"me the first..."},{"startTime":577.934,"endTime":579.874,"body":"target, food target."},{"startTime":579.914,"endTime":584.834,"body":"I was at home making food and I was, this"},{"startTime":579.914,"endTime":584.834,"body":"is insane."},{"startTime":584.834,"endTime":586.554,"body":"It's so much."},{"startTime":586.594,"endTime":594.574,"body":"And I was recalculating it and weighing it"},{"startTime":586.594,"endTime":594.574,"body":"again and looking up in my telephone."},{"startTime":594.574,"endTime":595.734,"body":"This can't be true."},{"startTime":595.734,"endTime":597.514,"body":"It's so much food."},{"startTime":597.654,"endTime":601.574,"body":"And then you say, yeah, that's the amount"},{"startTime":597.654,"endTime":601.574,"body":"you, I never eat more."},{"startTime":601.574,"endTime":605.154,"body":"I never eat more than since I met you."},{"startTime":605.374,"endTime":606.854,"body":"So, so."},{"startTime":607.278,"endTime":610.898,"body":"Uh, that, that was, that was a, that was a"},{"startTime":607.278,"endTime":610.898,"body":"great thing."},{"startTime":611.358,"endTime":617.038,"body":"Cause I thought I was going to eat a lot"},{"startTime":611.358,"endTime":617.038,"body":"less and here I am eating more than ever."},{"startTime":617.038,"endTime":626.178,"body":"Um, and still losing weight, um, which is"},{"startTime":617.038,"endTime":626.178,"body":"kind of something that surprised me as"},{"startTime":626.178,"endTime":630.378,"body":"much as the sleep, um, I guess the share"},{"startTime":626.178,"endTime":630.378,"body":"amount of food was, was the biggest"},{"startTime":630.378,"endTime":632.458,"body":"surprise of them all."},{"startTime":633.398,"endTime":636.118,"body":"So, uh, yeah, but, but happy for that."},{"startTime":636.118,"endTime":637.03,"body":"Yeah."},{"startTime":637.237,"endTime":642.957,"body":"Yeah, I was thinking about this too,"},{"startTime":637.237,"endTime":642.957,"body":"because there's kind of two scenarios when"},{"startTime":642.957,"endTime":645.197,"body":"I experienced that with clients."},{"startTime":645.637,"endTime":651.917,"body":"Like one, we've either been eating more"},{"startTime":645.637,"endTime":651.917,"body":"calories, but more calorie dense food,"},{"startTime":651.917,"endTime":652.817,"body":"right?"},{"startTime":652.817,"endTime":659.497,"body":"So we gained weight because we ate more"},{"startTime":652.817,"endTime":659.497,"body":"calories, but it was more calorie dense,"},{"startTime":659.497,"endTime":660.577,"body":"more processed food."},{"startTime":660.577,"endTime":662.357,"body":"So that's scenario one."},{"startTime":662.657,"endTime":666.165,"body":"And then I also have people who actually"},{"startTime":662.657,"endTime":666.165,"body":"come to us,"},{"startTime":666.165,"endTime":671.185,"body":"actually really under eating and have been"},{"startTime":666.165,"endTime":671.185,"body":"on very low calories for a long time."},{"startTime":671.765,"endTime":676.345,"body":"Now thinking back, like which one do you"},{"startTime":671.765,"endTime":676.345,"body":"think it might have been for you?"},{"startTime":676.345,"endTime":678.093,"body":"Sometimes it's hard to really know."},{"startTime":680.846,"endTime":686.906,"body":"I actually think under eating calories is"},{"startTime":680.846,"endTime":686.906,"body":"my thing because I've been thinking about"},{"startTime":686.906,"endTime":691.036,"body":"getting slimmer most of my grown up life."},{"startTime":691.036,"endTime":694.166,"body":"I had an issue with that, being a big guy."},{"startTime":694.766,"endTime":700.146,"body":"So I guess eating less is always a"},{"startTime":694.766,"endTime":700.146,"body":"thinking and always a thought."},{"startTime":700.146,"endTime":701.726,"body":"You have to eat less."},{"startTime":701.726,"endTime":705.626,"body":"So I think actually under eating has been"},{"startTime":701.726,"endTime":705.626,"body":"my problem."},{"startTime":706.586,"endTime":709.756,"body":"Yeah, I think so."},{"startTime":710.232,"endTime":710.642,"body":"Yeah."},{"startTime":710.642,"endTime":714.702,"body":"Because I think it's, it's often a"},{"startTime":710.642,"endTime":714.702,"body":"surprising thing to do to where you come"},{"startTime":714.702,"endTime":716.602,"body":"in, you're like, Hey, I want to lose"},{"startTime":714.702,"endTime":716.602,"body":"weight."},{"startTime":716.602,"endTime":718.552,"body":"No, that was your goal for a long time."},{"startTime":718.552,"endTime":722.942,"body":"And then you come in, it's like, Okay,"},{"startTime":718.552,"endTime":722.942,"body":"let's eat more."},{"startTime":723.362,"endTime":726.162,"body":"Hey, let's actually spend, you know, it's"},{"startTime":723.362,"endTime":726.162,"body":"like, you don't expect that."},{"startTime":726.162,"endTime":727.642,"body":"It's like, Hey, let's eat more."},{"startTime":727.642,"endTime":731.522,"body":"Let's, let's actually go up here first and"},{"startTime":727.642,"endTime":731.522,"body":"see how you respond."},{"startTime":731.522,"endTime":736.086,"body":"And how did you experience so obviously,"},{"startTime":731.522,"endTime":736.086,"body":"like we"},{"startTime":736.086,"endTime":737.986,"body":"know that that was a lot of food for you."},{"startTime":737.986,"endTime":739.946,"body":"You also had to get used to that."},{"startTime":739.946,"endTime":745.586,"body":"The unfortunate thing in that situation is"},{"startTime":739.946,"endTime":745.586,"body":"sometimes we just have to deal with it and"},{"startTime":745.586,"endTime":749.866,"body":"then go through it and then we will see"},{"startTime":745.586,"endTime":749.866,"body":"and realize, which is that makes it hard"},{"startTime":749.866,"endTime":751.046,"body":"also."},{"startTime":751.166,"endTime":752.646,"body":"But how did you experience that?"},{"startTime":752.646,"endTime":754.516,"body":"Other than that, it was obviously a lot of"},{"startTime":752.646,"endTime":754.516,"body":"food."},{"startTime":754.516,"endTime":762.206,"body":"Like, did you feel like we're not sure how"},{"startTime":754.516,"endTime":762.206,"body":"to, you know, like how to, how to see it?"},{"startTime":762.206,"endTime":763.066,"body":"Like, does it make sense?"},{"startTime":763.066,"endTime":764.267,"body":"Is it right or?"},{"startTime":764.814,"endTime":769.154,"body":"My first reaction was that you're crazy"},{"startTime":764.814,"endTime":769.154,"body":"and this can't be true."},{"startTime":769.634,"endTime":771.334,"body":"Is this a bullshit?"},{"startTime":771.334,"endTime":772.833,"body":"What is this bullshit?"},{"startTime":772.833,"endTime":774.154,"body":"This is too much food."},{"startTime":774.154,"endTime":776.034,"body":"That was my first thought."},{"startTime":777.694,"endTime":780.874,"body":"And I was starting to eat this because you"},{"startTime":777.694,"endTime":780.874,"body":"told me to eat it."},{"startTime":780.874,"endTime":782.404,"body":"And I was just, okay, I'm going to follow."},{"startTime":782.404,"endTime":783.274,"body":"But okay."},{"startTime":783.274,"endTime":785.274,"body":"I was like, this can't be true."},{"startTime":785.274,"endTime":789.274,"body":"But okay, I have to follow it and just try"},{"startTime":785.274,"endTime":789.274,"body":"it out."},{"startTime":789.274,"endTime":791.954,"body":"When I first said yes, let's go."},{"startTime":791.974,"endTime":794.86,"body":"I have to follow it and see where this"},{"startTime":791.974,"endTime":794.86,"body":"takes me."},{"startTime":795.182,"endTime":802.342,"body":"Um, but I were really skeptical and I was"},{"startTime":795.182,"endTime":802.342,"body":"like, ah, this can't be the right stuff."},{"startTime":802.342,"endTime":804.652,"body":"Didn't feel right."},{"startTime":804.652,"endTime":810.302,"body":"When you read about how to, to get down to"},{"startTime":804.652,"endTime":810.302,"body":"lose weight, you know, it's less food,"},{"startTime":810.302,"endTime":817.522,"body":"more, more exercise, eat on pineapples or"},{"startTime":810.302,"endTime":817.522,"body":"eat what this or that or yeah."},{"startTime":817.522,"endTime":822.682,"body":"But there was the kind of this share"},{"startTime":817.522,"endTime":822.682,"body":"amount of food was enormous."},{"startTime":822.702,"endTime":823.694,"body":"And, and, and, and I was."},{"startTime":823.694,"endTime":828.034,"body":"stuffing in, I was so stuffed and full, I"},{"startTime":823.694,"endTime":828.034,"body":"was like, no."},{"startTime":828.094,"endTime":835.994,"body":"But the cool thing about it is even now"},{"startTime":828.094,"endTime":835.994,"body":"that I'm on a cut now and the amount of"},{"startTime":835.994,"endTime":838.594,"body":"food, I'm not that hungry."},{"startTime":838.874,"endTime":845.834,"body":"And I've thought a lot about it and it's"},{"startTime":838.874,"endTime":845.834,"body":"the quality of the food is of course, one"},{"startTime":845.834,"endTime":851.274,"body":"point of it that you have to eat your"},{"startTime":845.834,"endTime":851.274,"body":"potatoes and full grain and stuff like"},{"startTime":851.274,"endTime":852.0,"body":"that."},{"startTime":853.166,"endTime":859.906,"body":"but also that being, having the feeling of"},{"startTime":853.166,"endTime":859.906,"body":"being full and having enough food, uh,"},{"startTime":859.906,"endTime":864.776,"body":"takes away the craving for, for chocolate"},{"startTime":859.906,"endTime":864.776,"body":"and, and the, the small visit to the, to,"},{"startTime":864.776,"endTime":869.286,"body":"to the refrigerator for, for a snack or"},{"startTime":864.776,"endTime":869.286,"body":"every time we get up from the coach to, to"},{"startTime":869.286,"endTime":874.486,"body":"go to the bathroom, you take a trip into"},{"startTime":869.286,"endTime":874.486,"body":"the, to buy the fridge and see if there's"},{"startTime":874.486,"endTime":876.046,"body":"something good here."},{"startTime":876.246,"endTime":880.166,"body":"And then at the end of the night, I'm"},{"startTime":876.246,"endTime":880.166,"body":"still hungry."},{"startTime":880.166,"endTime":881.906,"body":"That, that, that was before."},{"startTime":881.906,"endTime":882.894,"body":"And then I stuffed."},{"startTime":882.894,"endTime":886.834,"body":"in bread or whatever and ate a big meal."},{"startTime":887.234,"endTime":888.714,"body":"I don't do that anymore."},{"startTime":888.714,"endTime":889.594,"body":"I don't have that."},{"startTime":889.594,"endTime":891.654,"body":"I don't have that need."},{"startTime":891.654,"endTime":895.774,"body":"And I also have my food portioned out"},{"startTime":891.654,"endTime":895.774,"body":"through the day."},{"startTime":895.774,"endTime":899.313,"body":"So when I have the last meal, that's more"},{"startTime":895.774,"endTime":899.313,"body":"than enough."},{"startTime":899.313,"endTime":904.074,"body":"I go to bed really full and happy and"},{"startTime":899.313,"endTime":904.074,"body":"don't have the craving."},{"startTime":904.074,"endTime":906.314,"body":"And that's the fun part, taking away the"},{"startTime":904.074,"endTime":906.314,"body":"craving."},{"startTime":906.314,"endTime":910.926,"body":"Because I think craving is under eating,"},{"startTime":906.314,"endTime":910.926,"body":"then getting cravings."},{"startTime":910.926,"endTime":912.666,"body":"and then eat stuff you shouldn't eat."},{"startTime":912.666,"endTime":917.226,"body":"I think that was my problem, kind of sums"},{"startTime":912.666,"endTime":917.226,"body":"it up."},{"startTime":917.526,"endTime":923.484,"body":"So yeah, so big changes and that, yeah."},{"startTime":923.484,"endTime":928.584,"body":"I think it's, that's something I see with"},{"startTime":923.484,"endTime":928.584,"body":"a lot of people too, where, okay, we've"},{"startTime":928.584,"endTime":931.784,"body":"been conditioned to think, okay, it needs"},{"startTime":928.584,"endTime":931.784,"body":"to be less and less and less."},{"startTime":931.784,"endTime":934.004,"body":"And then you do more cardio or whatever it"},{"startTime":931.784,"endTime":934.004,"body":"is."},{"startTime":934.004,"endTime":935.144,"body":"Right."},{"startTime":935.144,"endTime":938.464,"body":"So we're conditioned to think, okay, less"},{"startTime":935.144,"endTime":938.464,"body":"and less and less."},{"startTime":938.524,"endTime":939.964,"body":"Then we end up with the cravings."},{"startTime":939.964,"endTime":944.344,"body":"We tend to overdo it in the evening or the"},{"startTime":939.964,"endTime":944.344,"body":"weekends, whatever it is, and keep"},{"startTime":944.344,"endTime":945.804,"body":"spinning your wheels."},{"startTime":945.804,"endTime":947.895,"body":"So did you."},{"startTime":947.895,"endTime":951.954,"body":"So before this kind of like, did you try"},{"startTime":947.895,"endTime":951.954,"body":"any specific like diet or something?"},{"startTime":951.954,"endTime":956.111,"body":"Or did you kind of just try to make some"},{"startTime":951.954,"endTime":956.111,"body":"changes on your own?"},{"startTime":957.838,"endTime":962.118,"body":"No, I've not tried diets."},{"startTime":962.118,"endTime":969.278,"body":"It's just been cutting food and trying to"},{"startTime":962.118,"endTime":969.278,"body":"exercise more."},{"startTime":969.538,"endTime":972.818,"body":"That's been my way to go."},{"startTime":973.038,"endTime":974.497,"body":"Lifting weights."},{"startTime":975.578,"endTime":981.498,"body":"I put on a lot of kilos, just touch, but"},{"startTime":975.578,"endTime":981.498,"body":"going to the gym, I really put on a lot of"},{"startTime":981.498,"endTime":987.462,"body":"kilos fast, a preferable muscle amount"},{"startTime":981.498,"endTime":987.462,"body":"growing, but, so I'm..."},{"startTime":988.27,"endTime":993.11,"body":"I kind of used that and thought that,"},{"startTime":988.27,"endTime":993.11,"body":"well, that fixes the problem."},{"startTime":994.03,"endTime":999.87,"body":"But the first weighing I had with you, I"},{"startTime":994.03,"endTime":999.87,"body":"thought I was at 115 kilos."},{"startTime":999.95,"endTime":1005.35,"body":"And then I had my weighing and the result"},{"startTime":999.95,"endTime":1005.35,"body":"was quite higher."},{"startTime":1005.35,"endTime":1010.67,"body":"I was kind of shocked because I was"},{"startTime":1005.35,"endTime":1010.67,"body":"certain I weighed around 115."},{"startTime":1010.67,"endTime":1014.05,"body":"But that also came as a shock."},{"startTime":1014.05,"endTime":1016.974,"body":"I was like, this can't be true."},{"startTime":1017.07,"endTime":1027.65,"body":"And that is so, so with that thought of,"},{"startTime":1017.07,"endTime":1027.65,"body":"of your push weights, I eat less."},{"startTime":1027.91,"endTime":1029.81,"body":"I try to do some cardio."},{"startTime":1029.81,"endTime":1033.46,"body":"I'm not that happy doing cardio, getting"},{"startTime":1029.81,"endTime":1033.46,"body":"more used to it."},{"startTime":1033.46,"endTime":1034.99,"body":"And now I'm happy doing it."},{"startTime":1034.99,"endTime":1037.03,"body":"Cardio doesn't mean you have to run."},{"startTime":1037.03,"endTime":1043.054,"body":"Cardio also can be walking, fast walking,"},{"startTime":1037.03,"endTime":1043.054,"body":"stuff like that, which I do love more."},{"startTime":1043.054,"endTime":1048.774,"body":"I can run if there is a ball I have to"},{"startTime":1043.054,"endTime":1048.774,"body":"chase, but playing handball, doing stuff"},{"startTime":1048.774,"endTime":1052.394,"body":"like that, but just to run is not for me."},{"startTime":1052.514,"endTime":1055.434,"body":"But that is possible to go around."},{"startTime":1057.194,"endTime":1063.214,"body":"Yeah, so yeah, lost my point there, but"},{"startTime":1057.194,"endTime":1063.214,"body":"yeah."},{"startTime":1063.734,"endTime":1066.954,"body":"Kind of lost the point on the Ola Hub over"},{"startTime":1063.734,"endTime":1066.954,"body":"here, but yeah."},{"startTime":1066.954,"endTime":1067.836,"body":"Yeah."},{"startTime":1067.836,"endTime":1068.446,"body":"remember that."},{"startTime":1068.446,"endTime":1071.236,"body":"Like because we started, you were like,"},{"startTime":1068.446,"endTime":1071.236,"body":"yeah, you know, I thought my weight was"},{"startTime":1071.236,"endTime":1074.836,"body":"like 115, ended up being much higher."},{"startTime":1074.836,"endTime":1078.836,"body":"And I also remember too, like, hey, like"},{"startTime":1074.836,"endTime":1078.836,"body":"either way though, like we're going to"},{"startTime":1078.836,"endTime":1080.256,"body":"work on that, you know?"},{"startTime":1080.256,"endTime":1087.66,"body":"And I think it was, do you remember the"},{"startTime":1080.256,"endTime":1087.66,"body":"number ended up being in the beginning or?"},{"startTime":1087.694,"endTime":1091.574,"body":"Yeah, it was 130 when I started."},{"startTime":1091.574,"endTime":1097.354,"body":"I think we have won 27 or 29 in the sheet,"},{"startTime":1091.574,"endTime":1097.354,"body":"but the first weighing I did was 130"},{"startTime":1097.354,"endTime":1098.296,"body":"kilos."},{"startTime":1098.296,"endTime":1098.656,"body":"Okay."},{"startTime":1098.656,"endTime":1099.436,"body":"130."},{"startTime":1099.436,"endTime":1099.956,"body":"Yeah."},{"startTime":1099.956,"endTime":1100.956,"body":"Okay."},{"startTime":1100.956,"endTime":1105.796,"body":"So obviously, so that's of course not the"},{"startTime":1100.956,"endTime":1105.796,"body":"average weight, but yeah, still."},{"startTime":1105.796,"endTime":1110.396,"body":"So the fact, cause I want to kind of"},{"startTime":1105.796,"endTime":1110.396,"body":"explain to the listener too."},{"startTime":1110.396,"endTime":1114.456,"body":"So the fact that we came from like lower"},{"startTime":1110.396,"endTime":1114.456,"body":"calories from your food diary and stuff,"},{"startTime":1114.456,"endTime":1117.116,"body":"we actually brought you up and actually"},{"startTime":1114.456,"endTime":1117.116,"body":"just pulled it up now."},{"startTime":1117.116,"endTime":1120.416,"body":"So I think we started around like 1850."},{"startTime":1120.416,"endTime":1122.356,"body":"You kind of, you know, that was the food"},{"startTime":1120.416,"endTime":1122.356,"body":"diary."},{"startTime":1122.356,"endTime":1126.716,"body":"We brought it up to like 2200 to 2300."},{"startTime":1126.716,"endTime":1127.704,"body":"However,"},{"startTime":1127.704,"endTime":1132.384,"body":"your weight already dropped like right"},{"startTime":1127.704,"endTime":1132.384,"body":"away over the course of those first weeks."},{"startTime":1132.424,"endTime":1137.204,"body":"So I don't want to mention this to people"},{"startTime":1132.424,"endTime":1137.204,"body":"because sure, it's maybe sometimes weird"},{"startTime":1137.204,"endTime":1141.744,"body":"when you go into something like this where"},{"startTime":1137.204,"endTime":1141.744,"body":"it's like, hey, like actually, like you're"},{"startTime":1141.744,"endTime":1143.924,"body":"supposed to be losing weight around here."},{"startTime":1143.924,"endTime":1145.224,"body":"Let's go there first."},{"startTime":1145.224,"endTime":1146.664,"body":"Kind of see how you respond."},{"startTime":1146.664,"endTime":1152.524,"body":"Even if that's more food, like in your"},{"startTime":1146.664,"endTime":1152.524,"body":"case, but then you ended up just losing"},{"startTime":1152.524,"endTime":1153.974,"body":"weight and you kept losing weight."},{"startTime":1153.974,"endTime":1157.615,"body":"So it's like, okay, you know, like we've"},{"startTime":1153.974,"endTime":1157.615,"body":"dialed things in."},{"startTime":1157.623,"endTime":1161.363,"body":"We can basically move into fat loss right"},{"startTime":1157.623,"endTime":1161.363,"body":"away as we're still working on routines"},{"startTime":1161.363,"endTime":1162.583,"body":"and stuff."},{"startTime":1162.683,"endTime":1168.503,"body":"But again, right, that eating more is,"},{"startTime":1162.683,"endTime":1168.503,"body":"it's something that sometimes we need to"},{"startTime":1168.503,"endTime":1169.523,"body":"kind of go through."},{"startTime":1169.523,"endTime":1171.563,"body":"Like you said, like you, you did it,"},{"startTime":1169.523,"endTime":1171.563,"body":"right?"},{"startTime":1171.563,"endTime":1173.283,"body":"That's the biggest thing you actually did"},{"startTime":1171.563,"endTime":1173.283,"body":"it."},{"startTime":1173.283,"endTime":1179.243,"body":"You were open to try something new, which"},{"startTime":1173.283,"endTime":1179.243,"body":"was not what you expect, but then your"},{"startTime":1179.243,"endTime":1180.843,"body":"weight dropped like instantly."},{"startTime":1180.843,"endTime":1183.423,"body":"Um, and that's first phase."},{"startTime":1183.423,"endTime":1185.913,"body":"We already dropped like 15 kilos, right?"},{"startTime":1185.913,"endTime":1186.766,"body":"That first cut."},{"startTime":1186.766,"endTime":1187.866,"body":"Yep."},{"startTime":1189.506,"endTime":1190.264,"body":"We did."},{"startTime":1190.264,"endTime":1193.884,"body":"first of all, it was an incredible"},{"startTime":1190.264,"endTime":1193.884,"body":"achievement."},{"startTime":1193.884,"endTime":1196.084,"body":"So congrats, right?"},{"startTime":1196.684,"endTime":1198.134,"body":"Yeah, it's a lot of hard work."},{"startTime":1198.134,"endTime":1198.664,"body":"Let's be honest."},{"startTime":1198.664,"endTime":1200.984,"body":"It's never fun to cut."},{"startTime":1200.984,"endTime":1202.008,"body":"You know what I mean?"},{"startTime":1202.606,"endTime":1208.466,"body":"But it's very motivational when you see"},{"startTime":1202.606,"endTime":1208.466,"body":"that the scale is dropping every week and"},{"startTime":1208.466,"endTime":1215.886,"body":"that kind of keeps you motivated to go"},{"startTime":1208.466,"endTime":1215.886,"body":"through it and say no to the beer or the"},{"startTime":1215.886,"endTime":1220.526,"body":"party or not saying no to the party"},{"startTime":1215.886,"endTime":1220.526,"body":"because I still joined the party but I"},{"startTime":1220.526,"endTime":1224.086,"body":"don't drink as much or don't drink at all."},{"startTime":1224.086,"endTime":1228.206,"body":"Small stuff, nothing that is too hard to"},{"startTime":1224.086,"endTime":1228.206,"body":"go through."},{"startTime":1228.206,"endTime":1230.798,"body":"You think about it a lot that this is"},{"startTime":1228.206,"endTime":1230.798,"body":"going to be hard but..."},{"startTime":1230.798,"endTime":1233.778,"body":"When you actually do it, it's not that"},{"startTime":1230.798,"endTime":1233.778,"body":"hard."},{"startTime":1235.538,"endTime":1238.318,"body":"So just taking a decision and stick with"},{"startTime":1235.538,"endTime":1238.318,"body":"it."},{"startTime":1238.318,"endTime":1243.198,"body":"And when you then get the motivation from"},{"startTime":1238.318,"endTime":1243.198,"body":"the scale every day, it kind of motivates"},{"startTime":1243.198,"endTime":1244.388,"body":"me, at least me."},{"startTime":1244.388,"endTime":1253.058,"body":"I'm getting very motivated by seeing the"},{"startTime":1244.388,"endTime":1253.058,"body":"scale is dropping and also getting a lot"},{"startTime":1253.058,"endTime":1254.568,"body":"of feedback from people around me."},{"startTime":1254.568,"endTime":1256.258,"body":"And that's not on my size."},{"startTime":1256.258,"endTime":1259.814,"body":"That's not what the feedback I'm after,"},{"startTime":1256.258,"endTime":1259.814,"body":"but it's more than."},{"startTime":1259.854,"endTime":1262.414,"body":"more that my mood is getting better."},{"startTime":1262.474,"endTime":1264.914,"body":"I'm a nicer guy to be around."},{"startTime":1264.914,"endTime":1268.114,"body":"My stress level is going down."},{"startTime":1268.394,"endTime":1270.374,"body":"Stuff like that."},{"startTime":1270.654,"endTime":1273.614,"body":"I'm not as stressed as I was."},{"startTime":1274.914,"endTime":1281.974,"body":"So there's a lot of change due to eating"},{"startTime":1274.914,"endTime":1281.974,"body":"correctly, sleeping enough, getting"},{"startTime":1281.974,"endTime":1285.254,"body":"nutrition then, feeling good about"},{"startTime":1281.974,"endTime":1285.254,"body":"yourself."},{"startTime":1285.254,"endTime":1289.574,"body":"I think that is the main thing, feeling"},{"startTime":1285.254,"endTime":1289.574,"body":"good about yourself and..."},{"startTime":1289.838,"endTime":1293.898,"body":"actually feeling the effect of doing"},{"startTime":1289.838,"endTime":1293.898,"body":"something good for yourself."},{"startTime":1293.898,"endTime":1295.91,"body":"I think that is really important."},{"startTime":1296.248,"endTime":1298.208,"body":"Yeah, exactly."},{"startTime":1298.208,"endTime":1302.628,"body":"It's, it's the fact that you are doing,"},{"startTime":1298.208,"endTime":1302.628,"body":"you said it exactly like that's exactly"},{"startTime":1302.628,"endTime":1303.048,"body":"what it is."},{"startTime":1303.048,"endTime":1306.288,"body":"You do something for yourself and that"},{"startTime":1303.048,"endTime":1306.288,"body":"translates."},{"startTime":1306.628,"endTime":1309.148,"body":"It translates into how you show up for"},{"startTime":1306.628,"endTime":1309.148,"body":"others."},{"startTime":1309.148,"endTime":1312.028,"body":"And then of course, you know, energy"},{"startTime":1309.148,"endTime":1312.028,"body":"levels and all that stuff and more"},{"startTime":1312.028,"endTime":1316.288,"body":"nutrients and you know, getting the right"},{"startTime":1312.028,"endTime":1316.288,"body":"foods in that also again, that translates"},{"startTime":1316.288,"endTime":1317.068,"body":"into that."},{"startTime":1317.068,"endTime":1319.228,"body":"But it's like the doing something for"},{"startTime":1317.068,"endTime":1319.228,"body":"yourself."},{"startTime":1319.228,"endTime":1321.188,"body":"Like that's, it's such a big one."},{"startTime":1321.188,"endTime":1326.031,"body":"And if you then show up as a better"},{"startTime":1321.188,"endTime":1326.031,"body":"person, great, you know, even better."},{"startTime":1326.35,"endTime":1328.49,"body":"Yeah, that's the bonuses here."},{"startTime":1328.77,"endTime":1330.45,"body":"Getting a better mood."},{"startTime":1331.33,"endTime":1334.26,"body":"People at work here, especially, said that"},{"startTime":1331.33,"endTime":1334.26,"body":"my mood is better."},{"startTime":1334.26,"endTime":1336.21,"body":"I don't explode as easily."},{"startTime":1336.67,"endTime":1341.97,"body":"I'm a much better guy to be around and"},{"startTime":1336.67,"endTime":1341.97,"body":"that's fun to hear, but that's good to"},{"startTime":1341.97,"endTime":1343.69,"body":"hear as well."},{"startTime":1343.69,"endTime":1345.79,"body":"So, yeah."},{"startTime":1345.79,"endTime":1351.47,"body":"And then you get this, since you're"},{"startTime":1345.79,"endTime":1351.47,"body":"feeling better, since you..."},{"startTime":1351.47,"endTime":1356.25,"body":"your body responds better to everything,"},{"startTime":1351.47,"endTime":1356.25,"body":"it's easier to work out, everything is"},{"startTime":1356.25,"endTime":1362.33,"body":"getting easier, then you get these insane"},{"startTime":1356.25,"endTime":1362.33,"body":"ideas like I do that I think I'm gonna"},{"startTime":1362.33,"endTime":1364.57,"body":"wanna play handball again."},{"startTime":1364.75,"endTime":1368.56,"body":"I wait too long for that, but hey, let's"},{"startTime":1364.75,"endTime":1368.56,"body":"give it a try."},{"startTime":1368.56,"endTime":1373.23,"body":"I really want to, because it's really fun,"},{"startTime":1368.56,"endTime":1373.23,"body":"but we'll see if that is possible, but"},{"startTime":1373.23,"endTime":1374.63,"body":"yeah."},{"startTime":1375.79,"endTime":1378.83,"body":"When you're feeling good, yeah, you wanna"},{"startTime":1375.79,"endTime":1378.83,"body":"do stuff."},{"startTime":1379.07,"endTime":1380.932,"body":"So, so."},{"startTime":1381.069,"endTime":1384.349,"body":"We'll see if that is possible, but yeah,"},{"startTime":1381.069,"endTime":1384.349,"body":"it's out there."},{"startTime":1384.349,"endTime":1388.771,"body":"I'm going to go for it and see if I can"},{"startTime":1384.349,"endTime":1388.771,"body":"actually do it again."},{"startTime":1388.836,"endTime":1389.676,"body":"Yeah."},{"startTime":1389.676,"endTime":1394.536,"body":"And that's, I think that's so cool because"},{"startTime":1389.676,"endTime":1394.536,"body":"now you feel better and you feel more fit."},{"startTime":1394.536,"endTime":1397.486,"body":"Um, and also for the listener, a little"},{"startTime":1394.536,"endTime":1397.486,"body":"bit of context, right?"},{"startTime":1397.486,"endTime":1400.646,"body":"We've, we've done a three month"},{"startTime":1397.486,"endTime":1400.646,"body":"maintenance phase now."},{"startTime":1400.646,"endTime":1403.016,"body":"So we did the first fat loss phase."},{"startTime":1403.016,"endTime":1407.036,"body":"We did maintenance for three months and"},{"startTime":1403.016,"endTime":1407.036,"body":"now we're just about six weeks into the"},{"startTime":1407.036,"endTime":1411.816,"body":"second cut, um, already down just about"},{"startTime":1407.036,"endTime":1411.816,"body":"five and a half kilos or so."},{"startTime":1411.816,"endTime":1413.936,"body":"So we're responding super well."},{"startTime":1413.936,"endTime":1414.928,"body":"Um,"},{"startTime":1414.938,"endTime":1418.238,"body":"So round two is already off to a good"},{"startTime":1414.938,"endTime":1418.238,"body":"start, but going back to what you just"},{"startTime":1418.238,"endTime":1424.258,"body":"mentioned, it's like when you then start"},{"startTime":1418.238,"endTime":1424.258,"body":"to see also fitness, you know, energy, you"},{"startTime":1424.258,"endTime":1426.118,"body":"can move your body better."},{"startTime":1426.118,"endTime":1427.038,"body":"We're building some muscle."},{"startTime":1427.038,"endTime":1428.198,"body":"We're getting fitter."},{"startTime":1428.198,"endTime":1431.058,"body":"It's like, Hey, you know, let me actually"},{"startTime":1428.198,"endTime":1431.058,"body":"pick that thing up again that I really"},{"startTime":1431.058,"endTime":1432.678,"body":"enjoy doing, you know?"},{"startTime":1432.678,"endTime":1437.138,"body":"So first of all, also just to put it on"},{"startTime":1432.678,"endTime":1437.138,"body":"air, like I think you absolutely should do"},{"startTime":1437.138,"endTime":1438.058,"body":"it."},{"startTime":1438.058,"endTime":1443.538,"body":"I should try, you know, but like it's fun"},{"startTime":1438.058,"endTime":1443.538,"body":"because now you challenge yourself in like"},{"startTime":1443.538,"endTime":1444.921,"body":"new ways and."},{"startTime":1444.921,"endTime":1448.081,"body":"That's also very healthy because I think"},{"startTime":1444.921,"endTime":1448.081,"body":"we need to keep doing that, you know."},{"startTime":1448.43,"endTime":1451.15,"body":"Yeah, yeah, definitely."},{"startTime":1452.19,"endTime":1458.37,"body":"During the last couple of years, I've put"},{"startTime":1452.19,"endTime":1458.37,"body":"myself through stuff that I never thought"},{"startTime":1458.37,"endTime":1463.47,"body":"I was going to put myself through, which"},{"startTime":1458.37,"endTime":1463.47,"body":"is making you make it."},{"startTime":1463.47,"endTime":1465.1,"body":"This is one thing of them."},{"startTime":1465.1,"endTime":1470.72,"body":"This is taking care of myself, getting"},{"startTime":1465.1,"endTime":1470.72,"body":"weight loss, getting more fit."},{"startTime":1470.72,"endTime":1473.41,"body":"That is one part of it."},{"startTime":1474.47,"endTime":1478.254,"body":"Another part that I said yes to under"},{"startTime":1478.254,"endTime":1484.554,"body":"a whole bunch of pressure from friends was"},{"startTime":1478.254,"endTime":1484.554,"body":"to sing in this band that I'm singing in"},{"startTime":1484.554,"endTime":1488.994,"body":"and never been a guy that wants to stand"},{"startTime":1484.554,"endTime":1488.994,"body":"on the stage."},{"startTime":1488.994,"endTime":1492.114,"body":"I kind of die when I'm going up there."},{"startTime":1492.114,"endTime":1495.544,"body":"But doing it, it's the same thing."},{"startTime":1495.544,"endTime":1498.414,"body":"Just doing it and experience it."},{"startTime":1498.414,"endTime":1502.204,"body":"You grow on it and you want to do more"},{"startTime":1498.414,"endTime":1502.204,"body":"stuff."},{"startTime":1502.204,"endTime":1504.988,"body":"When you break some..."},{"startTime":1505.262,"endTime":1510.162,"body":"what the boundaries you want to break more"},{"startTime":1505.262,"endTime":1510.162,"body":"boundaries and, and, and build new stuff"},{"startTime":1510.162,"endTime":1511.022,"body":"or do new stuff."},{"startTime":1511.022,"endTime":1517.202,"body":"And I think that's also very important"},{"startTime":1511.022,"endTime":1517.202,"body":"here that, that if you do this for"},{"startTime":1517.202,"endTime":1522.622,"body":"yourself, if you start doing the right"},{"startTime":1517.202,"endTime":1522.622,"body":"stuff for your body, you also want to"},{"startTime":1522.622,"endTime":1527.902,"body":"break other boundaries because you see"},{"startTime":1522.622,"endTime":1527.902,"body":"that this is possible to possible to do."},{"startTime":1527.902,"endTime":1533.882,"body":"And you get wild all these and start doing"},{"startTime":1527.902,"endTime":1533.882,"body":"stuff to you wouldn't do."},{"startTime":1533.882,"endTime":1534.606,"body":"Yeah."},{"startTime":1534.606,"endTime":1540.886,"body":"because you have to have some positive,"},{"startTime":1534.606,"endTime":1540.886,"body":"when you do stuff and you get positive"},{"startTime":1540.886,"endTime":1542.966,"body":"results, well, you want to do more of it."},{"startTime":1542.966,"endTime":1545.566,"body":"That's kind of what I'm trying to say."},{"startTime":1545.566,"endTime":1545.986,"body":"Yeah."},{"startTime":1545.986,"endTime":1548.838,"body":"And you have to find new stuff to do that"},{"startTime":1545.986,"endTime":1548.838,"body":"is new."},{"startTime":1549.369,"endTime":1550.279,"body":"Yeah, absolutely."},{"startTime":1550.279,"endTime":1551.599,"body":"And I think that's important."},{"startTime":1551.599,"endTime":1557.229,"body":"I think it's important to do things that"},{"startTime":1551.599,"endTime":1557.229,"body":"we don't necessarily see ourselves do or"},{"startTime":1557.229,"endTime":1558.429,"body":"put ourselves out there."},{"startTime":1558.429,"endTime":1560.349,"body":"And that could be fitness, could be"},{"startTime":1558.429,"endTime":1560.349,"body":"anything else, right?"},{"startTime":1560.349,"endTime":1561.839,"body":"It could be getting on stage."},{"startTime":1561.839,"endTime":1563.449,"body":"It could be so many things."},{"startTime":1563.469,"endTime":1568.529,"body":"I think it's so healthy and important for"},{"startTime":1563.469,"endTime":1568.529,"body":"us to do that because we continuously show"},{"startTime":1568.529,"endTime":1572.809,"body":"ourselves like, hey, I can actually do"},{"startTime":1568.529,"endTime":1572.809,"body":"this uncomfortable thing."},{"startTime":1572.809,"endTime":1574.689,"body":"I can actually grow."},{"startTime":1574.769,"endTime":1576.289,"body":"I can actually do the thing."},{"startTime":1576.289,"endTime":1579.257,"body":"I actually told myself I couldn't."},{"startTime":1579.257,"endTime":1584.457,"body":"You know, so you break those those self"},{"startTime":1579.257,"endTime":1584.457,"body":"limiting beliefs to right now, like all"},{"startTime":1584.457,"endTime":1588.697,"body":"these new doors kind of open, you know,"},{"startTime":1584.457,"endTime":1588.697,"body":"and I think that's such a cool thing."},{"startTime":1588.697,"endTime":1593.937,"body":"And that's how this whole health and"},{"startTime":1588.697,"endTime":1593.937,"body":"fitness thing translates into other things"},{"startTime":1593.937,"endTime":1598.297,"body":"in life to where we get more confidence or"},{"startTime":1593.937,"endTime":1598.297,"body":"more willing to try new things."},{"startTime":1598.297,"endTime":1600.305,"body":"And I think that's so cool to see."},{"startTime":1601.166,"endTime":1602.266,"body":"Yeah."},{"startTime":1602.386,"endTime":1606.446,"body":"So I'm, I'm, I'm really happy and I'm"},{"startTime":1602.386,"endTime":1606.446,"body":"enjoying this ride at the moment."},{"startTime":1606.446,"endTime":1607.766,"body":"I'm really enjoying the ride."},{"startTime":1607.766,"endTime":1614.786,"body":"Um, uh, even though I'm on a cut, um, I'm"},{"startTime":1607.766,"endTime":1614.786,"body":"enjoying the ride cause I still, it's"},{"startTime":1614.786,"endTime":1615.886,"body":"still a lot of food."},{"startTime":1615.886,"endTime":1622.146,"body":"So, so I'm, I'm, I think I mentioned that"},{"startTime":1615.886,"endTime":1622.146,"body":"to you after the first cut that we had"},{"startTime":1622.146,"endTime":1626.866,"body":"that, uh, that conversation after the"},{"startTime":1622.146,"endTime":1626.866,"body":"first cut where you called me, uh, and you"},{"startTime":1626.866,"endTime":1629.886,"body":"asked me how, how, how did this work out"},{"startTime":1626.866,"endTime":1629.886,"body":"for you?"},{"startTime":1629.886,"endTime":1631.11,"body":"And I said, well,"},{"startTime":1631.694,"endTime":1635.574,"body":"I don't think I've been hungry at all."},{"startTime":1635.574,"endTime":1638.064,"body":"Yeah, you feel that you're getting drained"},{"startTime":1635.574,"endTime":1638.064,"body":"for energy."},{"startTime":1638.064,"endTime":1641.994,"body":"You feel that the body is responding, but"},{"startTime":1638.064,"endTime":1641.994,"body":"that hungry?"},{"startTime":1641.994,"endTime":1644.394,"body":"No, no."},{"startTime":1644.974,"endTime":1646.56,"body":"Not been hungry."},{"startTime":1647.929,"endTime":1649.829,"body":"Did you get a new surprising?"},{"startTime":1676.789,"endTime":1677.319,"body":"Oh, go ahead."},{"startTime":1677.319,"endTime":1678.017,"body":"Sorry."},{"startTime":1678.3020000000001,"endTime":1684.262,"body":"No, so that was kind of surprising when"},{"startTime":1678.3020000000001,"endTime":1684.262,"body":"you're joining up for a program to get"},{"startTime":1684.262,"endTime":1685.242,"body":"loose fat."},{"startTime":1685.242,"endTime":1690.422,"body":"You always think, oh my God, I'm going to"},{"startTime":1685.242,"endTime":1690.422,"body":"get hungry and how am I going to cope with"},{"startTime":1690.422,"endTime":1692.782,"body":"this, being hungry all the time?"},{"startTime":1692.942,"endTime":1695.882,"body":"And actually I'm not hungry all the time"},{"startTime":1692.942,"endTime":1695.882,"body":"at all."},{"startTime":1695.882,"endTime":1699.262,"body":"And that for me is one of the biggest"},{"startTime":1695.882,"endTime":1699.262,"body":"things here."},{"startTime":1699.8020000000001,"endTime":1703.422,"body":"You don't have to be hungry at all."},{"startTime":1703.422,"endTime":1706.5900000000001,"body":"If you eat correctly, it's enough."},{"startTime":1706.5900000000001,"endTime":1712.19,"body":"And yeah, you feel your body is getting a"},{"startTime":1706.5900000000001,"endTime":1712.19,"body":"bit too little so that your energy levels"},{"startTime":1712.19,"endTime":1718.49,"body":"are kind of dropping a little bit, but"},{"startTime":1712.19,"endTime":1718.49,"body":"it's not that bad as I imagine it would be"},{"startTime":1718.49,"endTime":1720.342,"body":"at all, not at all."},{"startTime":1721.609,"endTime":1723.519,"body":"Yeah, because that was actually my"},{"startTime":1721.609,"endTime":1723.519,"body":"question."},{"startTime":1723.519,"endTime":1728.529,"body":"I was like, did you get any comments or"},{"startTime":1723.519,"endTime":1728.529,"body":"questions from other people?"},{"startTime":1728.529,"endTime":1732.8890000000001,"body":"Because I mean, like people obviously see"},{"startTime":1728.529,"endTime":1732.8890000000001,"body":"you change both physically and like in how"},{"startTime":1732.8890000000001,"endTime":1734.1290000000001,"body":"you show up."},{"startTime":1734.1290000000001,"endTime":1738.509,"body":"Did you get any questions in terms of,"},{"startTime":1734.1290000000001,"endTime":1738.509,"body":"hey, what are you changing or is it a diet"},{"startTime":1738.509,"endTime":1739.1290000000001,"body":"or whatever?"},{"startTime":1739.1290000000001,"endTime":1739.7450000000001,"body":"Or."},{"startTime":1740.926,"endTime":1747.7060000000001,"body":"Yeah, people are curious, of course, of"},{"startTime":1740.926,"endTime":1747.7060000000001,"body":"what I'm doing and why I'm that stubborn"},{"startTime":1747.7060000000001,"endTime":1755.546,"body":"on not eating cake, not drinking that"},{"startTime":1747.7060000000001,"endTime":1755.546,"body":"beer, not, yeah, stuff like that."},{"startTime":1756.286,"endTime":1760.546,"body":"And I'm getting, I've gotten to a point"},{"startTime":1756.286,"endTime":1760.546,"body":"where I'm comfortable talking about it."},{"startTime":1760.546,"endTime":1764.226,"body":"At the start, I wasn't too comfortable"},{"startTime":1760.546,"endTime":1764.226,"body":"talking about it, but now it's like, I"},{"startTime":1764.226,"endTime":1764.676,"body":"don't care."},{"startTime":1764.676,"endTime":1768.066,"body":"Yeah, well, I'm doing this and I'm doing"},{"startTime":1764.676,"endTime":1768.066,"body":"this for myself."},{"startTime":1768.766,"endTime":1770.506,"body":"And they want to want to know the"},{"startTime":1768.766,"endTime":1770.506,"body":"background."},{"startTime":1770.506,"endTime":1771.6860000000001,"body":"It's okay."},{"startTime":1771.6860000000001,"endTime":1777.006,"body":"Been too heavy for many years, been"},{"startTime":1771.6860000000001,"endTime":1777.006,"body":"stressed, had a lot of medical issues"},{"startTime":1777.006,"endTime":1782.6860000000001,"body":"coming in like high blood pressure, ulcer,"},{"startTime":1777.006,"endTime":1782.6860000000001,"body":"and you know, everything that follows"},{"startTime":1782.6860000000001,"endTime":1785.676,"body":"being stressed and overweight and sleeping"},{"startTime":1782.6860000000001,"endTime":1785.676,"body":"too little."},{"startTime":1785.676,"endTime":1789.306,"body":"Everything was hitting me and I just had"},{"startTime":1785.676,"endTime":1789.306,"body":"to do something about it."},{"startTime":1789.306,"endTime":1791.806,"body":"And that's where I'm at."},{"startTime":1792.426,"endTime":1794.016,"body":"And they're asking me a lot."},{"startTime":1794.016,"endTime":1798.3980000000001,"body":"And then the always the thing is the"},{"startTime":1794.016,"endTime":1798.3980000000001,"body":"feedback is,"},{"startTime":1798.3980000000001,"endTime":1800.318,"body":"I'm not sure I can do that."},{"startTime":1800.318,"endTime":1804.3980000000001,"body":"And I was like, well, what are you not"},{"startTime":1800.318,"endTime":1804.3980000000001,"body":"sure you can do?"},{"startTime":1804.578,"endTime":1809.938,"body":"No, I'm meeting friends and let's take"},{"startTime":1804.578,"endTime":1809.938,"body":"alcohol for once."},{"startTime":1810.358,"endTime":1814.788,"body":"And it's easy to, I want to drink alcohol"},{"startTime":1810.358,"endTime":1814.788,"body":"when I meet friends."},{"startTime":1814.788,"endTime":1817.238,"body":"Yeah, but you can drink alcohol when you"},{"startTime":1814.788,"endTime":1817.238,"body":"meet friends."},{"startTime":1817.238,"endTime":1824.498,"body":"It's a question about moderation or how"},{"startTime":1817.238,"endTime":1824.498,"body":"often do you meet friends to drink alcohol"},{"startTime":1824.498,"endTime":1827.6380000000001,"body":"or, but it's a mindset and it's..."},{"startTime":1827.8700000000001,"endTime":1836.43,"body":"As I told this person, well, I'm saying no"},{"startTime":1827.8700000000001,"endTime":1836.43,"body":"to alcohol because I want to go to bed and"},{"startTime":1836.43,"endTime":1837.45,"body":"being full tonight."},{"startTime":1837.45,"endTime":1840.97,"body":"If I drink alcohol, I'm still hungry when"},{"startTime":1837.45,"endTime":1840.97,"body":"I come home if I'm going to count the"},{"startTime":1840.97,"endTime":1841.65,"body":"calories."},{"startTime":1841.65,"endTime":1844.23,"body":"So, well, I'll take water."},{"startTime":1844.23,"endTime":1846.01,"body":"I want food."},{"startTime":1847.03,"endTime":1848.39,"body":"So that's my choice."},{"startTime":1848.39,"endTime":1850.6200000000001,"body":"But you can do both."},{"startTime":1850.6200000000001,"endTime":1851.56,"body":"You can drink alcohol."},{"startTime":1851.56,"endTime":1852.3,"body":"You can have fun."},{"startTime":1852.3,"endTime":1855.8700000000001,"body":"You can eat that cake or whatever it is."},{"startTime":1855.8700000000001,"endTime":1859.41,"body":"It's just the share amount and how often."},{"startTime":1859.73,"endTime":1863.99,"body":"And as I said, the cravings disappear when"},{"startTime":1859.73,"endTime":1863.99,"body":"you eat correctly."},{"startTime":1864.0900000000001,"endTime":1871.15,"body":"So the cravings I had for chocolate, I'm a"},{"startTime":1864.0900000000001,"endTime":1871.15,"body":"guy for chocolate, I love beer, well, it"},{"startTime":1871.15,"endTime":1872.1100000000001,"body":"disappears."},{"startTime":1872.41,"endTime":1877.51,"body":"It is not that I don't like beer anymore,"},{"startTime":1872.41,"endTime":1877.51,"body":"because I still really love beer, but I"},{"startTime":1877.51,"endTime":1879.5900000000001,"body":"don't have that craving."},{"startTime":1880.3700000000001,"endTime":1881.353,"body":"So."},{"startTime":1881.353,"endTime":1884.953,"body":"the season also, you know, there's going"},{"startTime":1881.353,"endTime":1884.953,"body":"to be times where, Hey, if it's fat loss,"},{"startTime":1884.953,"endTime":1889.713,"body":"like it does come with some trade -offs,"},{"startTime":1884.953,"endTime":1889.713,"body":"but then I got, I mean, we talked about"},{"startTime":1889.713,"endTime":1890.143,"body":"this today."},{"startTime":1890.143,"endTime":1892.883,"body":"It's like, we do these, we make these"},{"startTime":1890.143,"endTime":1892.883,"body":"changes now."},{"startTime":1892.883,"endTime":1895.5130000000001,"body":"So we'll get the maximum result out of"},{"startTime":1892.883,"endTime":1895.5130000000001,"body":"this phase."},{"startTime":1895.5130000000001,"endTime":1901.623,"body":"And Hey, if you go on, you know, you went,"},{"startTime":1895.5130000000001,"endTime":1901.623,"body":"you've gone on trips with the band, right?"},{"startTime":1901.623,"endTime":1908.693,"body":"Where you had shows, you had some beer and"},{"startTime":1901.623,"endTime":1908.693,"body":"we accommodate for that, but that's on"},{"startTime":1908.693,"endTime":1909.289,"body":"the, you know,"},{"startTime":1909.289,"endTime":1911.8690000000001,"body":"on a micro scale, big scale, big picture."},{"startTime":1911.8690000000001,"endTime":1915.829,"body":"Hey, look, we have seasons with a little"},{"startTime":1911.8690000000001,"endTime":1915.829,"body":"bit more trade -offs, a little bit more"},{"startTime":1915.829,"endTime":1917.169,"body":"sacrifice."},{"startTime":1917.3690000000001,"endTime":1919.6290000000001,"body":"But then when you do that, you get better"},{"startTime":1917.3690000000001,"endTime":1919.6290000000001,"body":"results."},{"startTime":1919.6290000000001,"endTime":1924.159,"body":"We can also move out of that cut again,"},{"startTime":1919.6290000000001,"endTime":1924.159,"body":"reintroduce calories and guess what?"},{"startTime":1924.159,"endTime":1926.289,"body":"Now we can be more flexible again."},{"startTime":1926.289,"endTime":1927.849,"body":"It's still moderation."},{"startTime":1927.849,"endTime":1931.769,"body":"Like it's still, hey, mostly healthy"},{"startTime":1927.849,"endTime":1931.769,"body":"foods, right?"},{"startTime":1931.769,"endTime":1935.829,"body":"Still at least trying to not overdo the,"},{"startTime":1931.769,"endTime":1935.829,"body":"you know, the alcohol and stuff."},{"startTime":1936.1490000000001,"endTime":1938.761,"body":"But there are times where we can actually"},{"startTime":1936.1490000000001,"endTime":1938.761,"body":"do that."},{"startTime":1938.761,"endTime":1940.461,"body":"way more easily."},{"startTime":1940.541,"endTime":1946.0810000000001,"body":"And I mean, how much worth is it then to"},{"startTime":1940.541,"endTime":1946.0810000000001,"body":"have gone through the period of"},{"startTime":1946.0810000000001,"endTime":1947.601,"body":"restriction, let's call it, right?"},{"startTime":1947.601,"endTime":1952.181,"body":"Because that's what it is for the time"},{"startTime":1947.601,"endTime":1952.181,"body":"being to then get the results and then"},{"startTime":1952.181,"endTime":1954.753,"body":"actually be able to be flexible after"},{"startTime":1952.181,"endTime":1954.753,"body":"again."},{"startTime":1956.1580000000001,"endTime":1959.938,"body":"Yeah, for me that hasn't been a problem."},{"startTime":1960.038,"endTime":1967.538,"body":"So the fun part about that conversation,"},{"startTime":1960.038,"endTime":1967.538,"body":"which I was talking about, is that it ends"},{"startTime":1967.538,"endTime":1973.998,"body":"up with yourself and what you are willing"},{"startTime":1967.538,"endTime":1973.998,"body":"to do for yourself, and you just have to"},{"startTime":1973.998,"endTime":1974.558,"body":"do it."},{"startTime":1974.558,"endTime":1977.3980000000001,"body":"And that's kind of my motto, just do it."},{"startTime":1977.878,"endTime":1981.278,"body":"And moderation is not as hard as you"},{"startTime":1977.878,"endTime":1981.278,"body":"think."},{"startTime":1981.358,"endTime":1985.9180000000001,"body":"I think it's much more of a mindset"},{"startTime":1981.358,"endTime":1985.9180000000001,"body":"that..."},{"startTime":1985.9180000000001,"endTime":1991.438,"body":"change is difficult is in your head and"},{"startTime":1985.9180000000001,"endTime":1991.438,"body":"when you actually just do it it's not that"},{"startTime":1991.438,"endTime":1998.878,"body":"hard I think every every it's like"},{"startTime":1991.438,"endTime":1998.878,"body":"quitting smoking it's so much focus on how"},{"startTime":1998.878,"endTime":2006.758,"body":"hard it is but have you actually done it"},{"startTime":1998.878,"endTime":2006.758,"body":"or tried it I quit snooze which is a"},{"startTime":2006.758,"endTime":2011.458,"body":"Norwegian thing and I don't know how many"},{"startTime":2006.758,"endTime":2011.458,"body":"abroad knows what that is but it's a"},{"startTime":2011.458,"endTime":2014.318,"body":"tobacco product"},{"startTime":2016.478,"endTime":2019.098,"body":"And it wasn't, it was actually much easier"},{"startTime":2016.478,"endTime":2019.098,"body":"than I thought."},{"startTime":2019.098,"endTime":2023.678,"body":"But, but, but when you read about it, it's"},{"startTime":2019.098,"endTime":2023.678,"body":"like, it's like quitting heroin, but it's,"},{"startTime":2023.678,"endTime":2028.258,"body":"it's, it's not, it's not, but it, but it,"},{"startTime":2023.678,"endTime":2028.258,"body":"but it seems like that when you, when you"},{"startTime":2028.258,"endTime":2032.298,"body":"read what's in the papers and stuff about"},{"startTime":2028.258,"endTime":2032.298,"body":"how hard it is to quit and you need all"},{"startTime":2032.298,"endTime":2037.1580000000001,"body":"this help and you need all this and all"},{"startTime":2032.298,"endTime":2037.1580000000001,"body":"that, but, but just do it."},{"startTime":2037.1580000000001,"endTime":2039.958,"body":"It's, it's easier than you think."},{"startTime":2040.5910000000001,"endTime":2045.031,"body":"Yeah, I had the same thing with cigarettes"},{"startTime":2040.5910000000001,"endTime":2045.031,"body":"back in 2012."},{"startTime":2045.471,"endTime":2046.087,"body":"And..."},{"startTime":2047.536,"endTime":2051.555,"body":"I had tried it in the past and it was"},{"startTime":2047.536,"endTime":2051.555,"body":"difficult back then, but it was because I"},{"startTime":2051.555,"endTime":2053.256,"body":"didn't want to do it."},{"startTime":2053.796,"endTime":2057.1059999999998,"body":"Then in 2012, I was like, cause it got, it"},{"startTime":2053.796,"endTime":2057.1059999999998,"body":"got more and more."},{"startTime":2057.1059999999998,"endTime":2059.596,"body":"I was like, I gotta stop it's getting out"},{"startTime":2057.1059999999998,"endTime":2059.596,"body":"of hand."},{"startTime":2059.596,"endTime":2066.176,"body":"And because I actually wanted it and just"},{"startTime":2059.596,"endTime":2066.176,"body":"focus on just the actual not doing this in"},{"startTime":2066.176,"endTime":2070.116,"body":"that case, after two weeks, it was fine."},{"startTime":2070.116,"endTime":2071.886,"body":"The initial like there's a bit of"},{"startTime":2070.116,"endTime":2071.886,"body":"friction."},{"startTime":2071.886,"endTime":2074.919,"body":"It's always, you know, but afterwards it"},{"startTime":2071.886,"endTime":2074.919,"body":"was just."},{"startTime":2075.344,"endTime":2075.984,"body":"It was normal."},{"startTime":2075.984,"endTime":2081.004,"body":"And then I had to hurt people talk about"},{"startTime":2075.984,"endTime":2081.004,"body":"it being, I quit smoking like five, 10"},{"startTime":2081.004,"endTime":2081.694,"body":"years ago, whatever."},{"startTime":2081.694,"endTime":2083.204,"body":"And I would still like to get a cigarette."},{"startTime":2083.204,"endTime":2084.194,"body":"They still get that feeling."},{"startTime":2084.194,"endTime":2086.764,"body":"I'm like, okay."},{"startTime":2086.964,"endTime":2092.404,"body":"So I feel like we're more focused in this"},{"startTime":2086.964,"endTime":2092.404,"body":"case on, like you said, how hard things"},{"startTime":2092.404,"endTime":2096.754,"body":"are or like how much are we missing out on"},{"startTime":2092.404,"endTime":2096.754,"body":"first?"},{"startTime":2096.754,"endTime":2098.324,"body":"Hey, what are the benefits?"},{"startTime":2098.324,"endTime":2100.704,"body":"What are like, what am I actually doing?"},{"startTime":2100.704,"endTime":2102.1240000000003,"body":"And that's so huge."},{"startTime":2102.1240000000003,"endTime":2104.1240000000003,"body":"And I think sometimes we need to focus on"},{"startTime":2102.1240000000003,"endTime":2104.1240000000003,"body":"that, right?"},{"startTime":2104.1240000000003,"endTime":2104.766,"body":"The benefits."},{"startTime":2104.766,"endTime":2105.266,"body":"Yeah."},{"startTime":2105.266,"endTime":2105.906,"body":"Yeah."},{"startTime":2105.906,"endTime":2106.584,"body":"Yeah."},{"startTime":2106.584,"endTime":2109.607,"body":"of this instead of what am I giving up for"},{"startTime":2106.584,"endTime":2109.607,"body":"this, right?"},{"startTime":2109.95,"endTime":2110.9700000000003,"body":"Yeah."},{"startTime":2111.4700000000003,"endTime":2114.01,"body":"Still love the smell of Snus."},{"startTime":2114.01,"endTime":2115.62,"body":"Open a fresh box of that."},{"startTime":2115.62,"endTime":2118.25,"body":"It's like, oh, it smells so good."},{"startTime":2118.25,"endTime":2122.87,"body":"But I don't have any cravings for it in my"},{"startTime":2118.25,"endTime":2122.87,"body":"daily life and I don't buy it, so no"},{"startTime":2122.87,"endTime":2123.89,"body":"problem."},{"startTime":2124.91,"endTime":2125.98,"body":"So, but yeah."},{"startTime":2125.98,"endTime":2130.31,"body":"But yeah, what benefits will you get out"},{"startTime":2125.98,"endTime":2130.31,"body":"of quitting?"},{"startTime":2130.51,"endTime":2133.9700000000003,"body":"Focus on that instead of all the problems,"},{"startTime":2130.51,"endTime":2133.9700000000003,"body":"quitting."},{"startTime":2134.85,"endTime":2136.13,"body":"I think, yeah."},{"startTime":2136.13,"endTime":2137.2780000000002,"body":"Same thing with food."},{"startTime":2137.2780000000002,"endTime":2141.738,"body":"Same thing with training, something with"},{"startTime":2137.2780000000002,"endTime":2141.738,"body":"what's the benefits I'll get out of this."},{"startTime":2141.738,"endTime":2147.758,"body":"And suddenly you actually love the change"},{"startTime":2141.738,"endTime":2147.758,"body":"or love the way to the change."},{"startTime":2147.818,"endTime":2153.438,"body":"The route there is actually enjoyable, if"},{"startTime":2147.818,"endTime":2153.438,"body":"I can use that word."},{"startTime":2153.438,"endTime":2159.898,"body":"But the experience is actually much better"},{"startTime":2153.438,"endTime":2159.898,"body":"than you think and what you fear."},{"startTime":2161.694,"endTime":2172.474,"body":"The joy of seeing the changes, getting"},{"startTime":2161.694,"endTime":2172.474,"body":"results, getting stuff done, far outweighs"},{"startTime":2172.474,"endTime":2176.254,"body":"the negativity stuff, I think."},{"startTime":2176.254,"endTime":2180.594,"body":"So the journey there is tolerable and it's"},{"startTime":2176.254,"endTime":2180.594,"body":"doable."},{"startTime":2181.534,"endTime":2188.574,"body":"And as all other, you heard this before"},{"startTime":2181.534,"endTime":2188.574,"body":"and you're like, oh, if I can do it, you"},{"startTime":2188.574,"endTime":2189.054,"body":"can do it."},{"startTime":2189.054,"endTime":2190.75,"body":"But it's like..."},{"startTime":2190.75,"endTime":2193.9700000000003,"body":"When you hear people say that, it's like,"},{"startTime":2190.75,"endTime":2193.9700000000003,"body":"fuck you."},{"startTime":2194.57,"endTime":2197.87,"body":"But yeah, if I can do it, you can do it."},{"startTime":2197.87,"endTime":2201.4900000000002,"body":"Yeah, because I'm not in Superman or"},{"startTime":2197.87,"endTime":2201.4900000000002,"body":"anything."},{"startTime":2201.4900000000002,"endTime":2207.61,"body":"I'm just a normal guy with a hectic"},{"startTime":2201.4900000000002,"endTime":2207.61,"body":"schedule, with a lot on my plate."},{"startTime":2207.69,"endTime":2208.95,"body":"But it's doable."},{"startTime":2208.95,"endTime":2211.542,"body":"It's absolutely doable."},{"startTime":2211.954,"endTime":2213.174,"body":"Yeah."},{"startTime":2213.554,"endTime":2218.514,"body":"I mean, I'm all all backed it up because"},{"startTime":2213.554,"endTime":2218.514,"body":"same for me, right?"},{"startTime":2218.514,"endTime":2221.814,"body":"Because sure, we all have our own"},{"startTime":2218.514,"endTime":2221.814,"body":"struggles and whatever."},{"startTime":2221.814,"endTime":2227.974,"body":"But I made it work also a long time ago"},{"startTime":2221.814,"endTime":2227.974,"body":"now, but still, you know, lost a bunch of"},{"startTime":2227.974,"endTime":2228.474,"body":"weight."},{"startTime":2228.474,"endTime":2230.414,"body":"I'm also a normal dude, you know."},{"startTime":2230.414,"endTime":2236.654,"body":"And it's like, sometimes we I don't think"},{"startTime":2230.414,"endTime":2236.654,"body":"we give ourselves credit enough sometimes"},{"startTime":2236.654,"endTime":2241.234,"body":"for like what we're able to achieve, or we"},{"startTime":2236.654,"endTime":2241.234,"body":"don't see it or we don't believe it yet."},{"startTime":2241.234,"endTime":2244.174,"body":"which is why we just have to prove it,"},{"startTime":2241.234,"endTime":2244.174,"body":"right?"},{"startTime":2244.174,"endTime":2247.154,"body":"But do it 100%."},{"startTime":2247.154,"endTime":2249.474,"body":"Like, and that's why I wanted to bring you"},{"startTime":2247.154,"endTime":2249.474,"body":"on the podcast too."},{"startTime":2249.474,"endTime":2256.3940000000002,"body":"It's like, Hey, like we're real people"},{"startTime":2249.474,"endTime":2256.3940000000002,"body":"creating real results, but we're also"},{"startTime":2256.3940000000002,"endTime":2260.334,"body":"really dealing with like really busy"},{"startTime":2256.3940000000002,"endTime":2260.334,"body":"schedules and actual things, you know,"},{"startTime":2260.334,"endTime":2261.8940000000002,"body":"roadblocks overcome."},{"startTime":2261.8940000000002,"endTime":2263.094,"body":"You still made it work."},{"startTime":2263.094,"endTime":2264.014,"body":"You still making it happen."},{"startTime":2264.014,"endTime":2268.616,"body":"Even with a busy schedule and stress and"},{"startTime":2264.014,"endTime":2268.616,"body":"even traveling and all that, you know."},{"startTime":2268.83,"endTime":2269.81,"body":"Yep."},{"startTime":2270.05,"endTime":2274.31,"body":"So I had one big, what's it called?"},{"startTime":2275.03,"endTime":2278.4900000000002,"body":"I was already exercising when I started"},{"startTime":2275.03,"endTime":2278.4900000000002,"body":"this."},{"startTime":2278.4900000000002,"endTime":2281.07,"body":"That was my one big thing for me."},{"startTime":2281.07,"endTime":2283.41,"body":"I was already lifting weights."},{"startTime":2283.81,"endTime":2288.87,"body":"I already loved being active, not being"},{"startTime":2283.81,"endTime":2288.87,"body":"active enough, but I love being active."},{"startTime":2288.87,"endTime":2290.65,"body":"I do like to work out."},{"startTime":2290.65,"endTime":2296.05,"body":"That was one major good start for me that"},{"startTime":2290.65,"endTime":2296.05,"body":"when you say, hey, you have to lift"},{"startTime":2296.05,"endTime":2298.046,"body":"weights, that's not the problem."},{"startTime":2298.046,"endTime":2299.466,"body":"How much?"},{"startTime":2299.866,"endTime":2302.986,"body":"And so that was a good thing for me."},{"startTime":2303.446,"endTime":2306.366,"body":"I don't know all the people that had to"},{"startTime":2303.446,"endTime":2306.366,"body":"start with that as well."},{"startTime":2306.366,"endTime":2309.746,"body":"That is also probably a big change."},{"startTime":2310.266,"endTime":2314.705,"body":"All that walking, all those steps was kind"},{"startTime":2310.266,"endTime":2314.705,"body":"of a change for me, not that big."},{"startTime":2315.186,"endTime":2318.766,"body":"But yeah, I think that was in my favor"},{"startTime":2315.186,"endTime":2318.766,"body":"then."},{"startTime":2318.766,"endTime":2324.466,"body":"I actually enjoyed being active and being"},{"startTime":2318.766,"endTime":2324.466,"body":"a coach as well."},{"startTime":2324.466,"endTime":2327.346,"body":"Yeah, I'm used to being around active"},{"startTime":2324.466,"endTime":2327.346,"body":"people."},{"startTime":2327.346,"endTime":2327.71,"body":"So..."},{"startTime":2327.71,"endTime":2331.669,"body":"kind of, yeah, it's not, that wasn't hard."},{"startTime":2331.669,"endTime":2334.03,"body":"So that was good for me."},{"startTime":2334.03,"endTime":2338.5,"body":"But, but all the rest of the stuff, well,"},{"startTime":2334.03,"endTime":2338.5,"body":"I'm just like everyone else."},{"startTime":2338.5,"endTime":2341.03,"body":"I do like my, my beer."},{"startTime":2341.03,"endTime":2341.9700000000003,"body":"I do like my chocolate."},{"startTime":2341.9700000000003,"endTime":2344.73,"body":"I do like living a good life."},{"startTime":2344.73,"endTime":2345.63,"body":"Yeah."},{"startTime":2346.01,"endTime":2351.75,"body":"So, and I still am living the good life"},{"startTime":2346.01,"endTime":2351.75,"body":"just with the smaller amounts of chocolate"},{"startTime":2351.75,"endTime":2352.17,"body":"and beer."},{"startTime":2352.17,"endTime":2354.87,"body":"And it doesn't hurt at all."},{"startTime":2356.03,"endTime":2362.25,"body":"That's kind of the fun part of it."},{"startTime":2363.11,"endTime":2371.41,"body":"It's so easy now saying no to stuff, which"},{"startTime":2363.11,"endTime":2371.41,"body":"you couldn't say no to before."},{"startTime":2371.75,"endTime":2377.57,"body":"And that change is actually quite"},{"startTime":2371.75,"endTime":2377.57,"body":"fantastic to see now."},{"startTime":2377.57,"endTime":2378.29,"body":"Yeah."},{"startTime":2378.83,"endTime":2380.398,"body":"It's fun to see."},{"startTime":2380.668,"endTime":2385.828,"body":"Yeah, I think again, I have to give you"},{"startTime":2380.668,"endTime":2385.828,"body":"the credit for the work ethic and you"},{"startTime":2385.828,"endTime":2389.448,"body":"showed up just being willing to take"},{"startTime":2385.828,"endTime":2389.448,"body":"action and execute."},{"startTime":2389.508,"endTime":2392.478,"body":"I mean, we're more than 15 kilos down now."},{"startTime":2392.478,"endTime":2396.908,"body":"I think it's like 15 centimeters lost"},{"startTime":2392.478,"endTime":2396.908,"body":"around the waist as well as around the"},{"startTime":2396.908,"endTime":2397.828,"body":"chest."},{"startTime":2397.888,"endTime":2403.0480000000002,"body":"I mean, crazy results, still being able to"},{"startTime":2397.888,"endTime":2403.0480000000002,"body":"have some of the fun stuff, moderation,"},{"startTime":2403.0480000000002,"endTime":2404.008,"body":"right?"},{"startTime":2404.008,"endTime":2407.572,"body":"And you actually enjoy the process, which"},{"startTime":2404.008,"endTime":2407.572,"body":"is a big one."},{"startTime":2407.572,"endTime":2410.603,"body":"you see it as a positive thing and I think"},{"startTime":2407.572,"endTime":2410.603,"body":"that's huge."},{"startTime":2411.23,"endTime":2411.9700000000003,"body":"Yeah, okay."},{"startTime":2411.9700000000003,"endTime":2414.4900000000002,"body":"Yeah, I've enjoyed it so far."},{"startTime":2414.4900000000002,"endTime":2419.23,"body":"So I'm looking forward to see the results"},{"startTime":2414.4900000000002,"endTime":2419.23,"body":"and how the result is after this cut."},{"startTime":2419.23,"endTime":2422.01,"body":"That's what I'm looking forward to."},{"startTime":2422.55,"endTime":2428.89,"body":"Yeah, and then the life afterwards is also"},{"startTime":2422.55,"endTime":2428.89,"body":"exciting."},{"startTime":2428.89,"endTime":2433.85,"body":"How to stay where we're at and not gaining"},{"startTime":2428.89,"endTime":2433.85,"body":"again."},{"startTime":2434.37,"endTime":2438.05,"body":"That's the part which is exciting for the"},{"startTime":2434.37,"endTime":2438.05,"body":"future."},{"startTime":2438.53,"endTime":2439.55,"body":"I don't think..."},{"startTime":2439.55,"endTime":2444.03,"body":"I think that is going to be doable as"},{"startTime":2439.55,"endTime":2444.03,"body":"well, but that's, yeah."},{"startTime":2444.03,"endTime":2447.09,"body":"Going back to normal, yeah."},{"startTime":2447.33,"endTime":2448.976,"body":"That's going to be cool."},{"startTime":2449.236,"endTime":2449.976,"body":"Yeah."},{"startTime":2449.976,"endTime":2455.076,"body":"I mean, knowing how well your maintenance"},{"startTime":2449.976,"endTime":2455.076,"body":"phase went before the second fat loss"},{"startTime":2455.076,"endTime":2459.366,"body":"phase, like I'm sure you're going to be"},{"startTime":2455.076,"endTime":2459.366,"body":"fine there, you know, it's exciting."},{"startTime":2459.366,"endTime":2462.956,"body":"It's true because, and then I want to also"},{"startTime":2459.366,"endTime":2462.956,"body":"cause I want to be respectful for your"},{"startTime":2462.956,"endTime":2463.146,"body":"time."},{"startTime":2463.146,"endTime":2464.496,"body":"I know you've got a coach today."},{"startTime":2464.496,"endTime":2469.8360000000002,"body":"So, but, um, the, the thing is too, like"},{"startTime":2464.496,"endTime":2469.8360000000002,"body":"at some point, like we're going to hit a"},{"startTime":2469.8360000000002,"endTime":2475.076,"body":"spot where you're basically going to be"},{"startTime":2469.8360000000002,"endTime":2475.076,"body":"kind of done with the weight loss, right?"},{"startTime":2475.076,"endTime":2476.084,"body":"To where."},{"startTime":2476.084,"endTime":2480.084,"body":"you then get to a point where anything"},{"startTime":2476.084,"endTime":2480.084,"body":"beyond that, because we've done the weight"},{"startTime":2480.084,"endTime":2484.384,"body":"loss for the health benefits and all that,"},{"startTime":2480.084,"endTime":2484.384,"body":"we get to a healthy body fat percentage."},{"startTime":2484.384,"endTime":2489.684,"body":"It then changes from, hey, there's like a"},{"startTime":2484.384,"endTime":2489.684,"body":"clear health benefit here to, hey, if I"},{"startTime":2489.684,"endTime":2494.304,"body":"want now, I can do some muscle gain and"},{"startTime":2489.684,"endTime":2494.304,"body":"cutting, et cetera."},{"startTime":2494.6240000000003,"endTime":2498.6440000000002,"body":"But then it's because you want to and not"},{"startTime":2494.6240000000003,"endTime":2498.6440000000002,"body":"because you need to, and it's a way"},{"startTime":2498.6440000000002,"endTime":2500.104,"body":"different place to be."},{"startTime":2500.104,"endTime":2504.614,"body":"And then the big focus on weight loss is"},{"startTime":2500.104,"endTime":2504.614,"body":"just going to be kind of out of the way,"},{"startTime":2504.614,"endTime":2505.107,"body":"you know?"},{"startTime":2505.107,"endTime":2506.699,"body":"which is really nice to get to."},{"startTime":2507.71,"endTime":2508.77,"body":"I'm looking forward to that."},{"startTime":2508.77,"endTime":2510.03,"body":"That's gonna be fun."},{"startTime":2510.03,"endTime":2516.39,"body":"And then when we can start working on what"},{"startTime":2510.03,"endTime":2516.39,"body":"we want to do, not what we need to do,"},{"startTime":2516.39,"endTime":2520.29,"body":"that's gonna be a good place to be."},{"startTime":2520.29,"endTime":2522.151,"body":"Yeah."},{"startTime":2522.151,"endTime":2525.15,"body":"thank you so much for coming on and thanks"},{"startTime":2522.151,"endTime":2525.15,"body":"for your time."},{"startTime":2525.15,"endTime":2525.89,"body":"having me."},{"startTime":2525.89,"endTime":2526.53,"body":"No, no problem."},{"startTime":2526.53,"endTime":2527.63,"body":"Thank you for having me."},{"startTime":2527.63,"endTime":2529.014,"body":"It's fun being here."},{"startTime":2529.332,"endTime":2533.952,"body":"Of course, let's do a recap in a couple of"},{"startTime":2529.332,"endTime":2533.952,"body":"months from now, like once we're, you"},{"startTime":2533.952,"endTime":2535.851,"body":"know, I think that would be cool."},{"startTime":2535.934,"endTime":2536.764,"body":"Yeah, no problem."},{"startTime":2536.764,"endTime":2537.574,"body":"Let's do that."},{"startTime":2537.574,"endTime":2538.774,"body":"Let's do that."},{"startTime":2539.112,"endTime":2540.4120000000003,"body":"I'll talk to you soon."},{"startTime":2540.4120000000003,"endTime":2542.312,"body":"And to our listener, thank you for"},{"startTime":2540.4120000000003,"endTime":2542.312,"body":"listening."},{"startTime":2542.312,"endTime":2546.382,"body":"As always, feel free to drop us a quick"},{"startTime":2542.312,"endTime":2546.382,"body":"rating and or review on Spotify or Apple,"},{"startTime":2546.382,"endTime":2548.383,"body":"and then we'll talk again soon."}]}