{"version":"1.0.0","segments":[{"startTime":0.894,"endTime":2.764,"body":"What's up, and welcome back to Talking"},{"startTime":0.894,"endTime":2.764,"body":"Nutrition."},{"startTime":2.764,"endTime":5.954,"body":"Today we have Pia back on the podcast on a"},{"startTime":2.764,"endTime":5.954,"body":"road trip."},{"startTime":5.954,"endTime":6.434,"body":"What's up, Pia?"},{"startTime":6.434,"endTime":6.863,"body":"How are you?"},{"startTime":6.863,"endTime":8.223,"body":"Yeah, hello."},{"startTime":8.223,"endTime":12.563,"body":"Actually, the best one of the best places"},{"startTime":8.223,"endTime":12.563,"body":"to do a podcast is in the car."},{"startTime":12.563,"endTime":17.063,"body":"I don't know if people need to know that,"},{"startTime":12.563,"endTime":17.063,"body":"but in the cars, you actually have pretty"},{"startTime":17.063,"endTime":18.443,"body":"good sound quality."},{"startTime":18.443,"endTime":22.123,"body":"So at the time being, I'm at my cabin."},{"startTime":22.123,"endTime":26.903,"body":"So I thought the best now is to go to the"},{"startTime":22.123,"endTime":26.903,"body":"car and do the podcast there because the"},{"startTime":26.903,"endTime":29.403,"body":"cabin is full of like family and children."},{"startTime":29.463,"endTime":34.834,"body":"And yeah, so in the car, ready for a good"},{"startTime":29.463,"endTime":34.834,"body":"talk about nutrition."},{"startTime":35.231,"endTime":36.071,"body":"Great."},{"startTime":36.631,"endTime":38.771,"body":"Even better would be like driving the car."},{"startTime":38.771,"endTime":39.181,"body":"You know what I mean?"},{"startTime":39.181,"endTime":44.511,"body":"Like maybe not like sound wise, but if I"},{"startTime":39.181,"endTime":44.511,"body":"think of like, I've done this where, you"},{"startTime":44.511,"endTime":49.651,"body":"know, you're thinking about things or I've"},{"startTime":44.511,"endTime":49.651,"body":"even done like practice runs of my"},{"startTime":49.651,"endTime":53.331,"body":"presentations, like in the car, you know,"},{"startTime":49.651,"endTime":53.331,"body":"for some reason, like while you're"},{"startTime":53.331,"endTime":55.051,"body":"driving, it's just, it just flows better."},{"startTime":55.051,"endTime":57.078,"body":"You know, I don't know why that is, you"},{"startTime":55.051,"endTime":57.078,"body":"know."},{"startTime":57.399,"endTime":60.419,"body":"maybe because you can't like you do"},{"startTime":57.399,"endTime":60.419,"body":"anything else."},{"startTime":60.419,"endTime":62.999,"body":"Don't you just sit there with your"},{"startTime":60.419,"endTime":62.999,"body":"thoughts?"},{"startTime":63.479,"endTime":68.479,"body":"And that would also be incredibly"},{"startTime":63.479,"endTime":68.479,"body":"satisfying because you're driving and"},{"startTime":68.479,"endTime":69.379,"body":"you're doing a podcast."},{"startTime":69.379,"endTime":72.519,"body":"So I can agree with that minus the sound."},{"startTime":72.519,"endTime":76.008,"body":"I think it would have been a bit annoying"},{"startTime":72.519,"endTime":76.008,"body":"for the people listening."},{"startTime":78.144,"endTime":80.224,"body":"I think we're onto something there."},{"startTime":80.224,"endTime":82.084,"body":"Let's, let's..."},{"startTime":82.084,"endTime":84.764,"body":"No, I think it's good."},{"startTime":84.764,"endTime":86.264,"body":"It's good to be out for the weekend,"},{"startTime":84.764,"endTime":86.264,"body":"right?"},{"startTime":86.264,"endTime":88.087,"body":"Because like, how long are you there for?"},{"startTime":89.336,"endTime":96.456,"body":"until Sunday and then a quick trip back"},{"startTime":89.336,"endTime":96.456,"body":"home and then down again I was just saying"},{"startTime":96.456,"endTime":104.276,"body":"to you that May is like a chaos when it"},{"startTime":96.456,"endTime":104.276,"body":"comes to time off, fridage of time days so"},{"startTime":104.276,"endTime":108.656,"body":"I feel like it's just a bit of work and"},{"startTime":104.276,"endTime":108.656,"body":"then spare time a bit of work and then"},{"startTime":108.656,"endTime":114.576,"body":"spare time which is really really nice but"},{"startTime":108.656,"endTime":114.576,"body":"work suffers a bit so"},{"startTime":114.576,"endTime":121.056,"body":"I'm kind of back and forth in all of May"},{"startTime":114.576,"endTime":121.056,"body":"because of all the free days, planning"},{"startTime":121.056,"endTime":123.576,"body":"days in kindergarten and that stuff."},{"startTime":123.576,"endTime":127.106,"body":"And I was just asking you, like, did you"},{"startTime":123.576,"endTime":127.106,"body":"know that it was time off yesterday?"},{"startTime":127.106,"endTime":130.616,"body":"And you were like, no, normal work day for"},{"startTime":127.106,"endTime":130.616,"body":"me."},{"startTime":131.361,"endTime":134.461,"body":"Yeah, because it was like, was it May 1st"},{"startTime":131.361,"endTime":134.461,"body":"or 5th or something?"},{"startTime":134.461,"endTime":135.581,"body":"It was one."},{"startTime":135.581,"endTime":137.273,"body":"And then today..."},{"startTime":137.936,"endTime":142.276,"body":"it was Kristi Himmelfartstag and today"},{"startTime":137.936,"endTime":142.276,"body":"it's just Planleggingsdag where the"},{"startTime":142.276,"endTime":146.456,"body":"kindergarten is closed so we have to take"},{"startTime":142.276,"endTime":146.456,"body":"care of our own children."},{"startTime":147.201,"endTime":152.248,"body":"next week we got May 17th so we've got a"},{"startTime":147.201,"endTime":152.248,"body":"lot of festivities over here."},{"startTime":152.528,"endTime":155.321,"body":"Will you be wearing bunad?"},{"startTime":155.969,"endTime":158.429,"body":"I don't have one yet, but I do want to get"},{"startTime":155.969,"endTime":158.429,"body":"one eventually."},{"startTime":158.429,"endTime":161.229,"body":"I feel like I have to now, you know, at"},{"startTime":158.429,"endTime":161.229,"body":"some point."},{"startTime":161.229,"endTime":163.992,"body":"Yeah."},{"startTime":164.12,"endTime":164.86,"body":"thing to have."},{"startTime":164.86,"endTime":166.919,"body":"Expensive, but nice thing to have."},{"startTime":166.946,"endTime":169.357,"body":"Yeah, so I'm assuming that you will."},{"startTime":170.289,"endTime":176.889,"body":"I actually won't because I will then be"},{"startTime":170.289,"endTime":176.889,"body":"pregnant in week like 33 and the last"},{"startTime":176.889,"endTime":183.393,"body":"thing on my mind that as a smile is still"},{"startTime":176.889,"endTime":183.393,"body":"that's putting on my bonad so no"},{"startTime":183.393,"endTime":186.032,"body":"That totally makes sense."},{"startTime":186.032,"endTime":187.144,"body":"I'm going to go ahead and close the video."},{"startTime":187.81,"endTime":188.75,"body":"Cool."},{"startTime":189.05,"endTime":193.21,"body":"Yeah, it's hard sometimes because"},{"startTime":189.05,"endTime":193.21,"body":"obviously sometimes you get like other"},{"startTime":193.21,"endTime":197.71,"body":"people almost like expecting you to then"},{"startTime":193.21,"endTime":197.71,"body":"also take off, you know, like because you"},{"startTime":197.71,"endTime":200.23,"body":"and me, like we have a slightly different"},{"startTime":197.71,"endTime":200.23,"body":"kind of work, you know, basically there's"},{"startTime":200.23,"endTime":201.53,"body":"always stuff to do."},{"startTime":201.53,"endTime":205.43,"body":"So it's like, well, any day could be a"},{"startTime":201.53,"endTime":205.43,"body":"work day and you know, we much rather"},{"startTime":205.43,"endTime":210.61,"body":"don't have to work the day off because of"},{"startTime":205.43,"endTime":210.61,"body":"this whole load on, you know, in the"},{"startTime":210.61,"endTime":211.98,"body":"background basically, but that's okay."},{"startTime":211.98,"endTime":216.17,"body":"You know, we also need to take some time"},{"startTime":211.98,"endTime":216.17,"body":"off and recharge and it's been busy, you"},{"startTime":216.17,"endTime":216.853,"body":"know."},{"startTime":217.585,"endTime":223.165,"body":"Yeah, and that's actually something I both"},{"startTime":217.585,"endTime":223.165,"body":"not hate, but like I dislike it, but I"},{"startTime":223.165,"endTime":228.325,"body":"also like it with having children that it"},{"startTime":223.165,"endTime":228.325,"body":"forces me to like get in the rhythm of"},{"startTime":228.325,"endTime":232.545,"body":"taking more time off because as we talked"},{"startTime":228.325,"endTime":232.545,"body":"about before we started to record, we need"},{"startTime":232.545,"endTime":233.305,"body":"the time off."},{"startTime":233.305,"endTime":237.565,"body":"Of course we do, everybody does, but it's"},{"startTime":233.305,"endTime":237.565,"body":"a bit hard to take it when you run your"},{"startTime":237.565,"endTime":242.105,"body":"own company, but when you have children"},{"startTime":237.565,"endTime":242.105,"body":"and family, you sort of have to."},{"startTime":242.105,"endTime":244.835,"body":"And that's been really good for me"},{"startTime":242.105,"endTime":244.835,"body":"actually."},{"startTime":244.835,"endTime":246.832,"body":"And I'm also more effective."},{"startTime":246.832,"endTime":248.752,"body":"than when I'm working."},{"startTime":248.832,"endTime":252.452,"body":"So I choose to look at it as a good thing."},{"startTime":252.452,"endTime":256.672,"body":"Although sometimes, of course, you miss"},{"startTime":252.452,"endTime":256.672,"body":"the freedom of just doing whatever you"},{"startTime":256.672,"endTime":258.672,"body":"want when you want to."},{"startTime":258.692,"endTime":262.386,"body":"But yeah, there's pros and cons with"},{"startTime":258.692,"endTime":262.386,"body":"everything."},{"startTime":262.915,"endTime":265.155,"body":"Definitely, definitely."},{"startTime":265.435,"endTime":267.035,"body":"We kind of talked about this too."},{"startTime":267.035,"endTime":270.915,"body":"And what we'll talk about today is"},{"startTime":267.035,"endTime":270.915,"body":"thinking long -term and basically the"},{"startTime":270.915,"endTime":274.255,"body":"three things that will help you be"},{"startTime":270.915,"endTime":274.255,"body":"successful long -term."},{"startTime":275.035,"endTime":280.035,"body":"But a big part of that is also, yeah,"},{"startTime":275.035,"endTime":280.035,"body":"including real life, you know, being able"},{"startTime":280.035,"endTime":285.735,"body":"to go on those trips, not seeing nutrition"},{"startTime":280.035,"endTime":285.735,"body":"as like this whole separate thing, but"},{"startTime":285.735,"endTime":290.755,"body":"like there's always, you know, something"},{"startTime":285.735,"endTime":290.755,"body":"when it comes to this whole like lifestyle"},{"startTime":290.755,"endTime":291.877,"body":"change."},{"startTime":292.419,"endTime":294.651,"body":"There's always something that's going to"},{"startTime":292.419,"endTime":294.651,"body":"come up, you know."},{"startTime":295.408,"endTime":296.608,"body":"Yes, definitely."},{"startTime":296.608,"endTime":301.468,"body":"And I think whether it's nutrition"},{"startTime":296.608,"endTime":301.468,"body":"coaching or you sign up for like my app"},{"startTime":301.468,"endTime":305.368,"body":"and you're going to do like a training"},{"startTime":301.468,"endTime":305.368,"body":"program for three months, people are like,"},{"startTime":305.388,"endTime":310.328,"body":"I'm not sure if it fits then because I'm"},{"startTime":305.388,"endTime":310.328,"body":"doing that and that then maybe I should"},{"startTime":310.328,"endTime":311.728,"body":"wait to the fall."},{"startTime":311.728,"endTime":317.548,"body":"But the thing is that it's never a perfect"},{"startTime":311.728,"endTime":317.548,"body":"time and you will always be forced to like"},{"startTime":317.548,"endTime":324.108,"body":"make your everyday life in your habits fit"},{"startTime":317.548,"endTime":324.108,"body":"with the training program or the nutrition"},{"startTime":324.108,"endTime":325.008,"body":"coaching."},{"startTime":325.008,"endTime":330.328,"body":"And you're going to have to like face your"},{"startTime":325.008,"endTime":330.328,"body":"bad habits at some point anyway."},{"startTime":330.328,"endTime":333.368,"body":"So you should just like embrace it from"},{"startTime":330.328,"endTime":333.368,"body":"the start."},{"startTime":333.368,"endTime":338.288,"body":"And I remember that for me as well, when I"},{"startTime":333.368,"endTime":338.288,"body":"started working with you, although I"},{"startTime":338.288,"endTime":342.268,"body":"wouldn't admit it to myself, I think I"},{"startTime":338.288,"endTime":342.268,"body":"like thought that, okay, I'm going to do"},{"startTime":342.268,"endTime":342.988,"body":"this process."},{"startTime":342.988,"endTime":346.318,"body":"And when I'm finished with that, then I'm"},{"startTime":342.988,"endTime":346.318,"body":"finished with it."},{"startTime":346.318,"endTime":352.496,"body":"But of course the goal is to like do some"},{"startTime":346.318,"endTime":352.496,"body":"kind of transformation so that when..."},{"startTime":352.496,"endTime":355.616,"body":"you're finished if you choose to finish"},{"startTime":352.496,"endTime":355.616,"body":"it."},{"startTime":355.616,"endTime":360.776,"body":"You take different choices and you live"},{"startTime":355.616,"endTime":360.776,"body":"your life in another way so that the"},{"startTime":360.776,"endTime":365.036,"body":"results you gain, you keep them and you"},{"startTime":360.776,"endTime":365.036,"body":"keep evolving."},{"startTime":365.036,"endTime":370.156,"body":"And that's what I think people forget when"},{"startTime":365.036,"endTime":370.156,"body":"they start collaborations with trainers"},{"startTime":370.156,"endTime":375.956,"body":"and coaches that they think it's a three"},{"startTime":370.156,"endTime":375.956,"body":"months kind of a thing and then I'm"},{"startTime":375.956,"endTime":376.816,"body":"finished."},{"startTime":376.816,"endTime":380.016,"body":"But that's not how it works."},{"startTime":380.877,"endTime":384.457,"body":"I think you brought up a lot of good"},{"startTime":380.877,"endTime":384.457,"body":"points there."},{"startTime":384.457,"endTime":386.057,"body":"So where to start?"},{"startTime":386.317,"endTime":388.017,"body":"Because yes, absolutely."},{"startTime":388.017,"endTime":389.677,"body":"It's never the right time."},{"startTime":389.677,"endTime":394.417,"body":"It's New Year's and then it's Easter at"},{"startTime":389.677,"endTime":394.417,"body":"some point and then now in May we have"},{"startTime":394.417,"endTime":396.577,"body":"like a holiday every week almost."},{"startTime":396.577,"endTime":398.797,"body":"Then it's summer, then it's not a great"},{"startTime":396.577,"endTime":398.797,"body":"time."},{"startTime":398.797,"endTime":402.497,"body":"And then it's this and that and then your"},{"startTime":398.797,"endTime":402.497,"body":"birthday and then your friend's birthday"},{"startTime":402.497,"endTime":403.837,"body":"and then your mom's birthday."},{"startTime":403.837,"endTime":407.077,"body":"You know, there's like stuff all the time."},{"startTime":407.077,"endTime":408.137,"body":"Then it's Halloween."},{"startTime":408.137,"endTime":410.757,"body":"Then we get Thanksgiving for our American"},{"startTime":408.137,"endTime":410.757,"body":"friends."},{"startTime":410.757,"endTime":412.867,"body":"Canadians, then we have Christmas."},{"startTime":412.867,"endTime":414.797,"body":"So, you know, like there's always"},{"startTime":412.867,"endTime":414.797,"body":"something."},{"startTime":415.237,"endTime":419.977,"body":"And I just had a call today with someone"},{"startTime":415.237,"endTime":419.977,"body":"who wanted to start coaching and she's"},{"startTime":419.977,"endTime":421.87,"body":"like, okay, before we begin."},{"startTime":423.334,"endTime":424.694,"body":"What happens when I go on vacation?"},{"startTime":424.694,"endTime":425.804,"body":"Like, can I still do that?"},{"startTime":425.804,"endTime":427.314,"body":"I'm like, yeah, of course."},{"startTime":427.614,"endTime":431.474,"body":"But it makes sense that people think that"},{"startTime":427.614,"endTime":431.474,"body":"because it's like, okay, hey, I want to"},{"startTime":431.474,"endTime":431.964,"body":"lose the weight."},{"startTime":431.964,"endTime":435.634,"body":"I want to build the muscle or improve my"},{"startTime":431.964,"endTime":435.634,"body":"fitness, whatever it is."},{"startTime":435.634,"endTime":437.654,"body":"I want this to be the perfect time."},{"startTime":437.654,"endTime":438.174,"body":"It makes sense."},{"startTime":438.174,"endTime":441.714,"body":"It comes from a good place too, because"},{"startTime":438.174,"endTime":441.714,"body":"they want to fully dedicate to the"},{"startTime":441.714,"endTime":443.434,"body":"process, which I love."},{"startTime":443.674,"endTime":449.644,"body":"But we can't forget that this whole"},{"startTime":443.674,"endTime":449.644,"body":"lifestyle change thing is, like you said,"},{"startTime":449.644,"endTime":452.061,"body":"it's not a temporary kind of..."},{"startTime":452.773,"endTime":458.103,"body":"block of a few weeks and months, it's"},{"startTime":452.773,"endTime":458.103,"body":"like, it's a chapter of your journey,"},{"startTime":458.103,"endTime":458.773,"body":"right?"},{"startTime":458.773,"endTime":462.833,"body":"After which you're going to continue, but"},{"startTime":458.773,"endTime":462.833,"body":"it's like, you're going to have to social"},{"startTime":462.833,"endTime":464.733,"body":"settings, you're going to have to"},{"startTime":462.833,"endTime":464.733,"body":"vacations."},{"startTime":464.733,"endTime":466.913,"body":"So you want to keep going after that."},{"startTime":466.913,"endTime":472.533,"body":"And to your point with the muscle gain"},{"startTime":466.913,"endTime":472.533,"body":"phases, the fat loss phases, those are"},{"startTime":472.533,"endTime":474.993,"body":"temporary, of course, right?"},{"startTime":474.993,"endTime":478.673,"body":"A fat loss phase is, you know, maybe"},{"startTime":474.993,"endTime":478.673,"body":"let's, let's call 12 weeks or something"},{"startTime":478.673,"endTime":481.852,"body":"muscle gain, a couple of months, at least."},{"startTime":482.885,"endTime":484.765,"body":"Those things kind of come and go."},{"startTime":484.765,"endTime":486.985,"body":"That's a seasonality of nutrition."},{"startTime":487.145,"endTime":492.245,"body":"But then the habits that you establish"},{"startTime":487.145,"endTime":492.245,"body":"along the way, that's going to have to be"},{"startTime":492.245,"endTime":496.625,"body":"part of you and part of who you are and"},{"startTime":492.245,"endTime":496.625,"body":"your identity for this to last."},{"startTime":496.625,"endTime":502.585,"body":"And I think sometimes we forget because"},{"startTime":496.625,"endTime":502.585,"body":"you're not just going to the gym to create"},{"startTime":502.585,"endTime":503.945,"body":"the results, right?"},{"startTime":530.905,"endTime":533.925,"body":"Or you're not just going to lose, you"},{"startTime":530.905,"endTime":533.925,"body":"know, you're not just going to die to lose"},{"startTime":533.925,"endTime":534.315,"body":"the fat."},{"startTime":534.315,"endTime":538.742,"body":"It's like, you're now becoming an X"},{"startTime":534.315,"endTime":538.742,"body":"version of yourself."},{"startTime":538.742,"endTime":545.662,"body":"You're becoming the person who is lean and"},{"startTime":538.742,"endTime":545.662,"body":"strong and fit and who can run at 10k or"},{"startTime":545.662,"endTime":550.842,"body":"whatever and who can do all these cool"},{"startTime":545.662,"endTime":550.842,"body":"things and who manages their stress and"},{"startTime":550.842,"endTime":553.722,"body":"who sleeps enough and who eats healthy and"},{"startTime":550.842,"endTime":553.722,"body":"all those kind of things."},{"startTime":553.722,"endTime":560.542,"body":"Plus all the stuff, but also who is able"},{"startTime":553.722,"endTime":560.542,"body":"to go on vacations and be flexible and be"},{"startTime":560.542,"endTime":566.062,"body":"okay with it and someone who doesn't think"},{"startTime":560.542,"endTime":566.062,"body":"all or nothing and all that stuff takes"},{"startTime":566.062,"endTime":568.046,"body":"time to get to that point, you know."},{"startTime":568.224,"endTime":569.1840000000001,"body":"Yes, definitely."},{"startTime":569.1840000000001,"endTime":572.604,"body":"And for me, that was like the biggest"},{"startTime":569.1840000000001,"endTime":572.604,"body":"challenge where and where I needed the"},{"startTime":572.604,"endTime":577.784,"body":"most help because when I'm working from"},{"startTime":572.604,"endTime":577.784,"body":"home and managing my own meals, mostly"},{"startTime":577.784,"endTime":578.864,"body":"it's easy."},{"startTime":578.864,"endTime":584.724,"body":"But as soon as I go to the cabin or I go"},{"startTime":578.864,"endTime":584.724,"body":"on vacation or I eat with my family, I"},{"startTime":584.724,"endTime":587.9440000000001,"body":"tend to like let go in some way."},{"startTime":587.9440000000001,"endTime":591.724,"body":"I think it's my old habits from when I was"},{"startTime":587.9440000000001,"endTime":591.724,"body":"a child or I don't know."},{"startTime":591.724,"endTime":597.0840000000001,"body":"But that's sort of my that was my trouble"},{"startTime":591.724,"endTime":597.0840000000001,"body":"areas, areas where I needed."},{"startTime":597.0880000000001,"endTime":603.3480000000001,"body":"help so that I can maintain my results and"},{"startTime":597.0880000000001,"endTime":603.3480000000001,"body":"also most importantly feel good about the"},{"startTime":603.3480000000001,"endTime":609.248,"body":"choices I make also when I'm not following"},{"startTime":603.3480000000001,"endTime":609.248,"body":"like a rigid plan but I'm just living my"},{"startTime":609.248,"endTime":615.168,"body":"life having of enjoying life but at the"},{"startTime":609.248,"endTime":615.168,"body":"same time being proud of the choices I"},{"startTime":615.168,"endTime":621.908,"body":"make and having a feeling of some sort of"},{"startTime":615.168,"endTime":621.908,"body":"purpose and knowing that I'm on a path to"},{"startTime":621.908,"endTime":623.2320000000001,"body":"who I want to be."},{"startTime":623.2320000000001,"endTime":624.832,"body":"even though I'm on vacation."},{"startTime":624.832,"endTime":628.312,"body":"I think a lot of people go on vacation and"},{"startTime":624.832,"endTime":628.312,"body":"they feel like crap after four weeks"},{"startTime":628.312,"endTime":633.072,"body":"because they've taken so many bad choices,"},{"startTime":628.312,"endTime":633.072,"body":"which I understand it's hard."},{"startTime":633.072,"endTime":639.532,"body":"So the goal has to be to like manage the"},{"startTime":633.072,"endTime":639.532,"body":"balance of, okay, I'm on vacation, living"},{"startTime":639.532,"endTime":645.3720000000001,"body":"my best life, hanging with my family,"},{"startTime":639.532,"endTime":645.3720000000001,"body":"enjoying myself, but at the same time, not"},{"startTime":645.3720000000001,"endTime":651.052,"body":"giving fully into my bad habits just"},{"startTime":645.3720000000001,"endTime":651.052,"body":"because I'm chilling because the feeling"},{"startTime":651.052,"endTime":652.8960000000001,"body":"afterwards is..."},{"startTime":652.8960000000001,"endTime":655.736,"body":"not necessarily a good place to be."},{"startTime":655.736,"endTime":658.236,"body":"So the balance is always the goal."},{"startTime":658.236,"endTime":663.3760000000001,"body":"But I don't know, I think people think the"},{"startTime":658.236,"endTime":663.3760000000001,"body":"balance word is boring."},{"startTime":663.456,"endTime":666.23,"body":"But that's the goldmine."},{"startTime":666.9350000000001,"endTime":667.965,"body":"Definitely."},{"startTime":669.4630000000001,"endTime":672.503,"body":"Because we mentioned that we're going to"},{"startTime":669.4630000000001,"endTime":672.503,"body":"talk about the three things of long -term"},{"startTime":672.503,"endTime":676.523,"body":"success, like let's tie this into the"},{"startTime":672.503,"endTime":676.523,"body":"first one and that's just time, right?"},{"startTime":676.523,"endTime":678.243,"body":"It's going to take time."},{"startTime":678.363,"endTime":681.643,"body":"You're going to have to take time to learn"},{"startTime":678.363,"endTime":681.643,"body":"all these kinds of things."},{"startTime":682.943,"endTime":684.753,"body":"Damn, you bring up a lot of good points"},{"startTime":682.943,"endTime":684.753,"body":"today."},{"startTime":684.753,"endTime":687.523,"body":"I have to like pick apart like which one"},{"startTime":684.753,"endTime":687.523,"body":"to start with."},{"startTime":688.2230000000001,"endTime":694.003,"body":"Okay, so to that last point that you just"},{"startTime":688.2230000000001,"endTime":694.003,"body":"mentioned, because it's top of mind, you"},{"startTime":694.003,"endTime":697.366,"body":"mentioned balance and that is boring."},{"startTime":698.744,"endTime":700.844,"body":"I think we need to practice moderation."},{"startTime":700.844,"endTime":705.144,"body":"And I think being able to practice"},{"startTime":700.844,"endTime":705.144,"body":"moderation in general, right?"},{"startTime":705.144,"endTime":709.0640000000001,"body":"Most of the time is the thing that allows"},{"startTime":705.144,"endTime":709.0640000000001,"body":"us to live a happy life."},{"startTime":709.0640000000001,"endTime":710.8040000000001,"body":"And that's basically with anything, right?"},{"startTime":710.8040000000001,"endTime":714.094,"body":"Too much or too little of anything, like"},{"startTime":710.8040000000001,"endTime":714.094,"body":"it's not good, right?"},{"startTime":714.094,"endTime":715.3240000000001,"body":"We know that."},{"startTime":715.3240000000001,"endTime":719.604,"body":"Is it enjoyable to have the pizza, to have"},{"startTime":715.3240000000001,"endTime":719.604,"body":"the drinks, et cetera?"},{"startTime":719.604,"endTime":721.904,"body":"Of course, I love that stuff too."},{"startTime":721.904,"endTime":727.663,"body":"It's not that I don't, you know, but too"},{"startTime":721.904,"endTime":727.663,"body":"much of it will make you feel like crap."},{"startTime":728.8240000000001,"endTime":729.724,"body":"It will."},{"startTime":729.724,"endTime":730.594,"body":"We've all been there."},{"startTime":730.594,"endTime":732.0840000000001,"body":"I know I have."},{"startTime":732.0840000000001,"endTime":734.9240000000001,"body":"Again, I also have had those moments."},{"startTime":734.9240000000001,"endTime":738.124,"body":"So it's like, moderation is key."},{"startTime":738.124,"endTime":740.844,"body":"It's a saying that you hear all the time,"},{"startTime":738.124,"endTime":740.844,"body":"but it really is."},{"startTime":740.844,"endTime":745.6840000000001,"body":"It's such an important skill, but it's"},{"startTime":740.844,"endTime":745.6840000000001,"body":"going to take time to be able to actually"},{"startTime":745.6840000000001,"endTime":747.364,"body":"practice moderation."},{"startTime":748.9440000000001,"endTime":753.164,"body":"And moderation also does not have to mean"},{"startTime":748.9440000000001,"endTime":753.164,"body":"that you restrict yourself completely,"},{"startTime":753.164,"endTime":755.394,"body":"because that's also not healthy, I think."},{"startTime":755.394,"endTime":757.284,"body":"That's also not sustainable."},{"startTime":757.624,"endTime":758.3280000000001,"body":"And..."},{"startTime":758.3280000000001,"endTime":763.508,"body":"When it comes to balance and flexibility,"},{"startTime":758.3280000000001,"endTime":763.508,"body":"it all sounds great and people all want to"},{"startTime":763.508,"endTime":764.188,"body":"have balance."},{"startTime":764.188,"endTime":766.4480000000001,"body":"People want to be able to be flexible."},{"startTime":766.808,"endTime":770.688,"body":"But what I think is that a lot of people,"},{"startTime":766.808,"endTime":770.688,"body":"when they say balance, when they say"},{"startTime":770.688,"endTime":776.688,"body":"flexibility, they kind of say they want"},{"startTime":770.688,"endTime":776.688,"body":"that, but they much rather see that being"},{"startTime":776.688,"endTime":778.768,"body":"in favor of flexibility."},{"startTime":778.9480000000001,"endTime":779.8480000000001,"body":"Right?"},{"startTime":780.308,"endTime":783.648,"body":"So we're kind of masking what it really"},{"startTime":780.308,"endTime":783.648,"body":"means there."},{"startTime":784.0880000000001,"endTime":786.418,"body":"And that's where we need to be honest too."},{"startTime":786.418,"endTime":788.1840000000001,"body":"Like it takes time to figure that out."},{"startTime":788.1840000000001,"endTime":790.7040000000001,"body":"right, to go with the middle ground."},{"startTime":791.464,"endTime":798.604,"body":"And I don't know, my problem has always"},{"startTime":791.464,"endTime":798.604,"body":"been that when I devote myself to an"},{"startTime":798.604,"endTime":804.664,"body":"event, for example coaching with you, I'm"},{"startTime":798.604,"endTime":804.664,"body":"within this plan and it feels safe and I'm"},{"startTime":804.664,"endTime":810.4240000000001,"body":"in control and I'm tracking and that is a"},{"startTime":804.664,"endTime":810.4240000000001,"body":"counterweight."},{"startTime":810.4240000000001,"endTime":816.004,"body":"That's the plan, it's rigid and then you"},{"startTime":810.4240000000001,"endTime":816.004,"body":"have me outside the plan that can do"},{"startTime":816.004,"endTime":819.0400000000001,"body":"whatever I want for a week and that's when"},{"startTime":816.004,"endTime":819.0400000000001,"body":"I go..."},{"startTime":819.0400000000001,"endTime":822.22,"body":"full mayhem, eat the pizza, because now is"},{"startTime":819.0400000000001,"endTime":822.22,"body":"the time."},{"startTime":822.22,"endTime":827.0600000000001,"body":"Next week I'm going to have to report to"},{"startTime":822.22,"endTime":827.0600000000001,"body":"Johan again, so I better take this chance"},{"startTime":827.0600000000001,"endTime":828.9000000000001,"body":"now to eat the pizza."},{"startTime":828.9000000000001,"endTime":834.6600000000001,"body":"That's like how I traditionally was"},{"startTime":828.9000000000001,"endTime":834.6600000000001,"body":"thinking, but you kind of taught me to"},{"startTime":834.6600000000001,"endTime":841.7,"body":"think other, but I think that's why also a"},{"startTime":834.6600000000001,"endTime":841.7,"body":"lot of people have trouble devoting"},{"startTime":841.7,"endTime":846.88,"body":"themselves to like a plan, because they"},{"startTime":841.7,"endTime":846.88,"body":"think that that's how it's going to impact"},{"startTime":846.88,"endTime":847.9440000000001,"body":"their heads."},{"startTime":847.9440000000001,"endTime":852.864,"body":"And sometimes it can, but that's why I"},{"startTime":847.9440000000001,"endTime":852.864,"body":"appreciated working with you so much"},{"startTime":852.864,"endTime":860.264,"body":"because it taught me to follow a plan, but"},{"startTime":852.864,"endTime":860.264,"body":"at the same time have movements in how you"},{"startTime":860.264,"endTime":863.484,"body":"take choices and how you..."},{"startTime":863.484,"endTime":866.2040000000001,"body":"My relationship with food."},{"startTime":866.2040000000001,"endTime":870.724,"body":"So it's still an evolving thing, but..."},{"startTime":870.724,"endTime":875.721,"body":"Yeah, trying to not go overboard even"},{"startTime":870.724,"endTime":875.721,"body":"though I'm not on the plan."},{"startTime":875.721,"endTime":879.4010000000001,"body":"That's sort of also like the mission now"},{"startTime":875.721,"endTime":879.4010000000001,"body":"when I'm pregnant, I'm trying not to like"},{"startTime":879.4010000000001,"endTime":882.241,"body":"count calories and stuff."},{"startTime":882.921,"endTime":886.061,"body":"But that's sort of harder."},{"startTime":886.061,"endTime":890.561,"body":"Also, it's easier to be in control and"},{"startTime":886.061,"endTime":890.561,"body":"have food freedom when I'm tracking"},{"startTime":890.561,"endTime":897.821,"body":"because then I know what I get in terms of"},{"startTime":890.561,"endTime":897.821,"body":"fat, carbs and protein, micronutrients."},{"startTime":897.821,"endTime":903.2610000000001,"body":"But now when I just go by feel, which is"},{"startTime":897.821,"endTime":903.2610000000001,"body":"sort of like the right thing, people think"},{"startTime":903.2610000000001,"endTime":905.609,"body":"that's the right thing, intuitive eating."},{"startTime":905.609,"endTime":911.749,"body":"It's harder because I can only rely on"},{"startTime":905.609,"endTime":911.749,"body":"like my impression, my feelings, my"},{"startTime":911.749,"endTime":912.629,"body":"hunger."},{"startTime":912.629,"endTime":917.469,"body":"And of course it's good to rely on your"},{"startTime":912.629,"endTime":917.469,"body":"hunger, but it's actually harder to be"},{"startTime":917.469,"endTime":920.5690000000001,"body":"flexible when I'm not tracking."},{"startTime":920.5690000000001,"endTime":926.8090000000001,"body":"And that's maybe me being fucked up, but"},{"startTime":920.5690000000001,"endTime":926.8090000000001,"body":"that's, I find it a bit, I find it a bit"},{"startTime":926.8090000000001,"endTime":927.69,"body":"hard."},{"startTime":927.936,"endTime":928.6560000000001,"body":"Yeah."},{"startTime":929.0160000000001,"endTime":933.264,"body":"I think these are all conversations that"},{"startTime":929.0160000000001,"endTime":933.264,"body":"we just need to be able to have."},{"startTime":933.576,"endTime":934.592,"body":"Yeah."},{"startTime":935.193,"endTime":937.4530000000001,"body":"Because that's, that is the plan."},{"startTime":937.4530000000001,"endTime":942.3530000000001,"body":"I think when people think, Hey, I'm going"},{"startTime":937.4530000000001,"endTime":942.3530000000001,"body":"to have a nutrition coach program, fitness"},{"startTime":942.3530000000001,"endTime":948.053,"body":"app, coach, like PT, whatever, you know,"},{"startTime":942.3530000000001,"endTime":948.053,"body":"that it's this piece of paper and like"},{"startTime":948.053,"endTime":950.3530000000001,"body":"life needs to follow this piece of paper."},{"startTime":950.813,"endTime":952.393,"body":"But yeah, sure."},{"startTime":952.393,"endTime":955.9730000000001,"body":"Like that's like, let's call the plan or a"},{"startTime":952.393,"endTime":955.9730000000001,"body":"plan or whatever you want to see, like"},{"startTime":955.9730000000001,"endTime":957.393,"body":"protocol, let's call it protocol."},{"startTime":957.393,"endTime":963.273,"body":"But the long -term plan in quotes is."},{"startTime":964.826,"endTime":968.826,"body":"is something that includes the moments"},{"startTime":964.826,"endTime":968.826,"body":"where you cannot stick to that."},{"startTime":969.0060000000001,"endTime":970.466,"body":"And that's a big one."},{"startTime":970.466,"endTime":975.1260000000001,"body":"And to anyone listening, like if you have"},{"startTime":970.466,"endTime":975.1260000000001,"body":"a coach, if you have a PT, if you work"},{"startTime":975.1260000000001,"endTime":980.846,"body":"through a app like Piaz, for example, it's"},{"startTime":975.1260000000001,"endTime":980.846,"body":"like, sure, like these things are"},{"startTime":980.846,"endTime":985.9060000000001,"body":"programmed to work a specific way, but you"},{"startTime":980.846,"endTime":985.9060000000001,"body":"not being able to stick to that is okay."},{"startTime":985.9060000000001,"endTime":990.466,"body":"Like we all have those moments and the"},{"startTime":985.9060000000001,"endTime":990.466,"body":"whole thing when it comes to like making"},{"startTime":990.466,"endTime":992.921,"body":"this like long -term like sustainable."},{"startTime":993.018,"endTime":995.2180000000001,"body":"is being able to troubleshoot."},{"startTime":995.2180000000001,"endTime":997.738,"body":"And that's where, again, it's going to"},{"startTime":995.2180000000001,"endTime":997.738,"body":"take time."},{"startTime":997.738,"endTime":999.878,"body":"We need to learn from those moments."},{"startTime":999.878,"endTime":1003.738,"body":"And like Pia said, like, hey, OK, well,"},{"startTime":999.878,"endTime":1003.738,"body":"let's actually have this conversation and"},{"startTime":1003.738,"endTime":1005.938,"body":"say, I have these thoughts."},{"startTime":1005.938,"endTime":1006.878,"body":"I have these feelings."},{"startTime":1006.878,"endTime":1010.238,"body":"I actually have a hard time controlling"},{"startTime":1006.878,"endTime":1010.238,"body":"myself here and there."},{"startTime":1010.238,"endTime":1012.4580000000001,"body":"OK, let's figure that out."},{"startTime":1012.4580000000001,"endTime":1013.798,"body":"That's the biggest one."},{"startTime":1013.798,"endTime":1019.378,"body":"I think we need to be able to talk about"},{"startTime":1013.798,"endTime":1019.378,"body":"this stuff, whether it's on a podcast like"},{"startTime":1019.378,"endTime":1022.235,"body":"this with someone else or even just with"},{"startTime":1019.378,"endTime":1022.235,"body":"yourself."},{"startTime":1022.235,"endTime":1027.495,"body":"Like think these things through instead of"},{"startTime":1022.235,"endTime":1027.495,"body":"thinking on or off plan."},{"startTime":1028.2549999999999,"endTime":1030.835,"body":"Because like you said as well, it's going"},{"startTime":1028.2549999999999,"endTime":1030.835,"body":"to be all or nothing."},{"startTime":1030.835,"endTime":1035.575,"body":"It's going to be, hey, I'm on plan or I'm"},{"startTime":1030.835,"endTime":1035.575,"body":"enjoying, but healthy eating and enjoying"},{"startTime":1035.575,"endTime":1036.415,"body":"should be combined."},{"startTime":1036.415,"endTime":1038.308,"body":"Like that's what makes it sustainable."},{"startTime":1038.634,"endTime":1039.924,"body":"Yeah, definitely."},{"startTime":1039.924,"endTime":1044.114,"body":"And that's when you forced me, like, I"},{"startTime":1039.924,"endTime":1044.114,"body":"remember the first time I logged, I've"},{"startTime":1044.114,"endTime":1049.914,"body":"been on a getaway with my boyfriend and"},{"startTime":1044.114,"endTime":1049.914,"body":"said, I completely messed up, but let's"},{"startTime":1049.914,"endTime":1050.584,"body":"start over again."},{"startTime":1050.584,"endTime":1054.5140000000001,"body":"And you were like, let's go back and see"},{"startTime":1050.584,"endTime":1054.5140000000001,"body":"why you messed up."},{"startTime":1054.5140000000001,"endTime":1056.134,"body":"What can we learn from that?"},{"startTime":1056.134,"endTime":1060.144,"body":"And that was painful, but at the same"},{"startTime":1056.134,"endTime":1060.144,"body":"time, very, very valuable."},{"startTime":1060.144,"endTime":1062.089,"body":"And that also made me..."},{"startTime":1062.089,"endTime":1063.759,"body":"Talk to my boyfriend about it."},{"startTime":1063.759,"endTime":1069.529,"body":"Usually I just shove away my bad choices"},{"startTime":1063.759,"endTime":1069.529,"body":"with food and just move on back to the"},{"startTime":1069.529,"endTime":1070.089,"body":"plan."},{"startTime":1070.089,"endTime":1075.469,"body":"But now I've become better at looking at"},{"startTime":1070.089,"endTime":1075.469,"body":"why did I do that?"},{"startTime":1075.469,"endTime":1076.689,"body":"Okay, I was stressed."},{"startTime":1076.689,"endTime":1077.959,"body":"We had an argument."},{"startTime":1077.959,"endTime":1085.589,"body":"I don't know, it was valuable and it's"},{"startTime":1077.959,"endTime":1085.589,"body":"made me have a better relationship with"},{"startTime":1085.589,"endTime":1086.1290000000001,"body":"food."},{"startTime":1086.1290000000001,"endTime":1089.653,"body":"A better balance now than before."},{"startTime":1091.721,"endTime":1092.396,"body":"Mm."},{"startTime":1092.396,"endTime":1096.096,"body":"really plays into the second ingredient"},{"startTime":1092.396,"endTime":1096.096,"body":"for long -term success."},{"startTime":1096.096,"endTime":1098.256,"body":"And that's continuous effort."},{"startTime":1098.256,"endTime":1103.636,"body":"Because of course we need to give it the"},{"startTime":1098.256,"endTime":1103.636,"body":"time, but time can pass, but without"},{"startTime":1103.636,"endTime":1104.256,"body":"effort, right?"},{"startTime":1104.256,"endTime":1105.7160000000001,"body":"We're still not getting anywhere."},{"startTime":1105.7160000000001,"endTime":1107.846,"body":"And that's the whole point of that"},{"startTime":1105.7160000000001,"endTime":1107.846,"body":"process."},{"startTime":1107.846,"endTime":1109.816,"body":"And I know it's difficult."},{"startTime":1110.556,"endTime":1114.4360000000001,"body":"And this even like, it doesn't just play"},{"startTime":1110.556,"endTime":1114.4360000000001,"body":"into fitness or nutrition."},{"startTime":1114.4360000000001,"endTime":1120.4660000000001,"body":"It's anything really, is like being able"},{"startTime":1114.4360000000001,"endTime":1120.4660000000001,"body":"to reflect and look in a mirror, right?"},{"startTime":1120.4660000000001,"endTime":1121.236,"body":"And..."},{"startTime":1121.884,"endTime":1125.284,"body":"Again, whether you talk with someone else"},{"startTime":1121.884,"endTime":1125.284,"body":"about this or with yourself and you do"},{"startTime":1125.284,"endTime":1129.984,"body":"some journaling meditation, whatever, like"},{"startTime":1125.284,"endTime":1129.984,"body":"actually doing that inner work, that self"},{"startTime":1129.984,"endTime":1134.184,"body":"-reflection, the stuff that we kind of"},{"startTime":1129.984,"endTime":1134.184,"body":"much rather push away, let's be honest, we"},{"startTime":1134.184,"endTime":1136.284,"body":"kind of all would rather just push it"},{"startTime":1134.184,"endTime":1136.284,"body":"away."},{"startTime":1136.284,"endTime":1138.304,"body":"But like, that's where you can grow, you"},{"startTime":1136.284,"endTime":1138.304,"body":"know?"},{"startTime":1138.304,"endTime":1141.724,"body":"Like that's your weakness and that's good"},{"startTime":1138.304,"endTime":1141.724,"body":"to know because if you know your weakness,"},{"startTime":1141.724,"endTime":1143.155,"body":"you can improve them."},{"startTime":1144.988,"endTime":1151.588,"body":"And I think it's okay to overeat and under"},{"startTime":1144.988,"endTime":1151.588,"body":"eat and it's okay to completely just miss"},{"startTime":1151.588,"endTime":1157.348,"body":"the plan or, you know, not work out for"},{"startTime":1151.588,"endTime":1157.348,"body":"the week because you feel like crap or"},{"startTime":1157.348,"endTime":1159.188,"body":"like whatever it may be."},{"startTime":1159.988,"endTime":1162.818,"body":"And yes, we got to pick it up right after"},{"startTime":1159.988,"endTime":1162.818,"body":"that."},{"startTime":1162.818,"endTime":1164.6480000000001,"body":"And you see this online especially, right?"},{"startTime":1164.6480000000001,"endTime":1165.568,"body":"Hey, don't worry."},{"startTime":1165.568,"endTime":1166.478,"body":"Like just pick it back up."},{"startTime":1166.478,"endTime":1167.368,"body":"Yeah, true."},{"startTime":1167.368,"endTime":1170.468,"body":"But not without learning from that bump in"},{"startTime":1167.368,"endTime":1170.468,"body":"the road."},{"startTime":1170.808,"endTime":1173.541,"body":"Because if we do not learn, it's going to"},{"startTime":1170.808,"endTime":1173.541,"body":"happen again."},{"startTime":1174.011,"endTime":1175.931,"body":"and then it's going to happen again."},{"startTime":1175.951,"endTime":1180.631,"body":"And life will always keep teaching you the"},{"startTime":1175.951,"endTime":1180.631,"body":"same lesson until you actually learn."},{"startTime":1180.731,"endTime":1182.276,"body":"And then you'll improve."},{"startTime":1182.276,"endTime":1186.426,"body":"and now when I go on like weekend"},{"startTime":1182.276,"endTime":1186.426,"body":"getaways, we're at the cabin vacations."},{"startTime":1186.426,"endTime":1189.276,"body":"I'm sort of more like, exciting."},{"startTime":1189.276,"endTime":1194.296,"body":"I get to like challenge myself on these"},{"startTime":1189.276,"endTime":1194.296,"body":"things once again, rather than before"},{"startTime":1194.296,"endTime":1198.856,"body":"where I was like, okay, I'm just going to"},{"startTime":1194.296,"endTime":1198.856,"body":"go, happen what may happen."},{"startTime":1198.856,"endTime":1202.296,"body":"And then I come back to my normal life and"},{"startTime":1198.856,"endTime":1202.296,"body":"then it's going to feel better."},{"startTime":1202.296,"endTime":1206.2160000000001,"body":"And obviously that's not a super good"},{"startTime":1202.296,"endTime":1206.2160000000001,"body":"feeling when you're on a vacation."},{"startTime":1206.2160000000001,"endTime":1206.9660000000001,"body":"Of course, it's okay."},{"startTime":1206.9660000000001,"endTime":1209.099,"body":"It's just a week and you can go."},{"startTime":1209.099,"endTime":1214.479,"body":"nuts and it's no problem, but it's more"},{"startTime":1209.099,"endTime":1214.479,"body":"like exciting and a better feeling for me"},{"startTime":1214.479,"endTime":1217.999,"body":"at least to try to go on a vacation and"},{"startTime":1214.479,"endTime":1217.999,"body":"still have like a purpose."},{"startTime":1217.999,"endTime":1222.959,"body":"Also when it comes to training and"},{"startTime":1217.999,"endTime":1222.959,"body":"nutrition, that can be like to eat healthy"},{"startTime":1222.959,"endTime":1230.659,"body":"or it can be to like, enjoy myself and"},{"startTime":1222.959,"endTime":1230.659,"body":"just like really focus on not tracking at"},{"startTime":1230.659,"endTime":1230.929,"body":"all."},{"startTime":1230.929,"endTime":1235.787,"body":"It can be to have a goal of not training"},{"startTime":1230.929,"endTime":1235.787,"body":"or maybe training every day, but like,"},{"startTime":1235.787,"endTime":1237.817,"body":"sort of always having like a plan."},{"startTime":1237.817,"endTime":1242.087,"body":"Also when you go on vacation or you're"},{"startTime":1237.817,"endTime":1242.087,"body":"entering like a different environment,"},{"startTime":1242.087,"endTime":1248.487,"body":"maybe it can be a work, travel or"},{"startTime":1242.087,"endTime":1248.487,"body":"something, just always having a purpose."},{"startTime":1248.487,"endTime":1251.6870000000001,"body":"And some people may say and think that,"},{"startTime":1248.487,"endTime":1251.6870000000001,"body":"can't you just chill?"},{"startTime":1251.6870000000001,"endTime":1254.347,"body":"Can't you just lower your shoulders and"},{"startTime":1251.6870000000001,"endTime":1254.347,"body":"just be?"},{"startTime":1254.347,"endTime":1259.847,"body":"But for me, it just, it makes sense to"},{"startTime":1254.347,"endTime":1259.847,"body":"always like, I don't know, I find calmness"},{"startTime":1259.847,"endTime":1263.531,"body":"in having a purpose and just having fun"},{"startTime":1259.847,"endTime":1263.531,"body":"with that."},{"startTime":1263.531,"endTime":1269.751,"body":"rather than just pushing everything away"},{"startTime":1263.531,"endTime":1269.751,"body":"and try to just be because I'm not just"},{"startTime":1269.751,"endTime":1274.951,"body":"I'm not a just be kind of person I think I"},{"startTime":1269.751,"endTime":1274.951,"body":"need to like be moving somewhere and"},{"startTime":1274.951,"endTime":1280.871,"body":"feeling like I'm evolving also when I'm on"},{"startTime":1274.951,"endTime":1280.871,"body":"vacation maybe I'm weird but I don't know"},{"startTime":1280.871,"endTime":1282.921,"body":"we work in different ways"},{"startTime":1284.795,"endTime":1288.563,"body":"Yeah, I mean my initial response is saying"},{"startTime":1284.795,"endTime":1288.563,"body":"like, hey, you're not weird."},{"startTime":1291.771,"endTime":1296.111,"body":"This is a little unrelated of an analogy,"},{"startTime":1291.771,"endTime":1296.111,"body":"but I wanted to bring it up because I was"},{"startTime":1296.111,"endTime":1297.651,"body":"thinking about this recently."},{"startTime":1297.951,"endTime":1300.731,"body":"I'll tie this back into what you just"},{"startTime":1297.951,"endTime":1300.731,"body":"mentioned."},{"startTime":1300.8110000000001,"endTime":1306.351,"body":"But there's a guy here in Tromsø who"},{"startTime":1300.8110000000001,"endTime":1306.351,"body":"basically kind of dresses like a cowboy"},{"startTime":1306.531,"endTime":1311.051,"body":"and he'll just be in the middle of the"},{"startTime":1306.531,"endTime":1311.051,"body":"street, like the main street, you know,"},{"startTime":1311.0910000000001,"endTime":1313.8110000000001,"body":"and he'll just start dancing and he's like"},{"startTime":1311.0910000000001,"endTime":1313.8110000000001,"body":"line dancing."},{"startTime":1313.8110000000001,"endTime":1318.711,"body":"He puts in his earphones and he'll just"},{"startTime":1313.8110000000001,"endTime":1318.711,"body":"dance and he does it on at the harbor and"},{"startTime":1318.711,"endTime":1320.171,"body":"like all these different places."},{"startTime":1320.171,"endTime":1321.979,"body":"And it is kind of funny to see."},{"startTime":1321.979,"endTime":1326.739,"body":"And then anytime I see him, I look around"},{"startTime":1321.979,"endTime":1326.739,"body":"and see other people and they're kind of"},{"startTime":1326.739,"endTime":1327.601,"body":"laughing."},{"startTime":1329.275,"endTime":1332.755,"body":"I had this thought, I was like, okay, so"},{"startTime":1329.275,"endTime":1332.755,"body":"people probably laugh because they think"},{"startTime":1332.755,"endTime":1334.739,"body":"like, hey, you know, he's the weirdo, you"},{"startTime":1332.755,"endTime":1334.739,"body":"know?"},{"startTime":1336.256,"endTime":1338.096,"body":"But what if those other people are the"},{"startTime":1336.256,"endTime":1338.096,"body":"weirdos?"},{"startTime":1338.096,"endTime":1341.016,"body":"Because this dude is really just like, he"},{"startTime":1338.096,"endTime":1341.016,"body":"doesn't care."},{"startTime":1341.016,"endTime":1343.136,"body":"Like he just goes and enjoys."},{"startTime":1343.136,"endTime":1345.1960000000001,"body":"Yeah, like he's living his life."},{"startTime":1345.1960000000001,"endTime":1346.156,"body":"He just dances."},{"startTime":1346.156,"endTime":1348.316,"body":"He loves the music, you know?"},{"startTime":1348.316,"endTime":1351.676,"body":"And he really just doesn't care about"},{"startTime":1348.316,"endTime":1351.676,"body":"anything else or anyone else says or"},{"startTime":1351.676,"endTime":1352.7160000000001,"body":"thinks."},{"startTime":1353.336,"endTime":1358.7160000000001,"body":"Which is always like more of something we"},{"startTime":1353.336,"endTime":1358.7160000000001,"body":"want to strive for, right?"},{"startTime":1359.016,"endTime":1363.296,"body":"So going back to what you said, like I"},{"startTime":1359.016,"endTime":1363.296,"body":"said, I'll tie it back to what you said."},{"startTime":1363.296,"endTime":1365.728,"body":"It's like, you can still want to have..."},{"startTime":1365.728,"endTime":1371.108,"body":"somewhat of a control or have at least a"},{"startTime":1365.728,"endTime":1371.108,"body":"mindful approach to nutrition and fitness"},{"startTime":1371.108,"endTime":1374.392,"body":"and even just like moving around or"},{"startTime":1371.108,"endTime":1374.392,"body":"whatever you want to do for that weekend."},{"startTime":1376.448,"endTime":1379.208,"body":"without other people having to think"},{"startTime":1376.448,"endTime":1379.208,"body":"something about that."},{"startTime":1379.208,"endTime":1380.588,"body":"You know what I mean?"},{"startTime":1380.808,"endTime":1384.618,"body":"And of course this goes back into like"},{"startTime":1380.808,"endTime":1384.618,"body":"also kind of sharing things and you know,"},{"startTime":1384.618,"endTime":1389.708,"body":"explaining why, but at the end of the day,"},{"startTime":1384.618,"endTime":1389.708,"body":"I think we all should be able to do what"},{"startTime":1389.708,"endTime":1391.808,"body":"we think works for us."},{"startTime":1392.308,"endTime":1397.788,"body":"But it is funny that as soon as you're the"},{"startTime":1392.308,"endTime":1397.788,"body":"person making healthy choices or you're"},{"startTime":1397.788,"endTime":1401.748,"body":"trying to at least be mindful, you're the"},{"startTime":1397.788,"endTime":1401.748,"body":"odd one out."},{"startTime":1402.368,"endTime":1403.758,"body":"Generous speaking."},{"startTime":1405.775,"endTime":1411.055,"body":"Yeah, and of course it depends on what"},{"startTime":1405.775,"endTime":1411.055,"body":"sort of people you got around you and how"},{"startTime":1411.055,"endTime":1412.615,"body":"much of your journey that you share."},{"startTime":1412.615,"endTime":1418.415,"body":"But I think maybe especially as women, we"},{"startTime":1412.615,"endTime":1418.415,"body":"sort of see ourselves through others and"},{"startTime":1418.415,"endTime":1425.635,"body":"how our actions affect other people,"},{"startTime":1418.415,"endTime":1425.635,"body":"especially in a family setting and stuff."},{"startTime":1425.635,"endTime":1431.115,"body":"And I don't know, maybe we think a bit"},{"startTime":1425.635,"endTime":1431.115,"body":"more about it than guys sometimes, I'm not"},{"startTime":1431.115,"endTime":1431.9750000000001,"body":"sure."},{"startTime":1431.9750000000001,"endTime":1433.359,"body":"But..."},{"startTime":1433.359,"endTime":1439.1190000000001,"body":"You are living your life for you and don't"},{"startTime":1433.359,"endTime":1439.1190000000001,"body":"let anyone tell you that something is"},{"startTime":1439.1190000000001,"endTime":1442.529,"body":"wrong or bad if it feels good for you."},{"startTime":1442.529,"endTime":1447.1390000000001,"body":"But of course at the same time always"},{"startTime":1442.529,"endTime":1447.1390000000001,"body":"question why you do what you do, how is it"},{"startTime":1447.1390000000001,"endTime":1448.559,"body":"serving you?"},{"startTime":1448.939,"endTime":1451.079,"body":"For example, tracking, that's a good"},{"startTime":1448.939,"endTime":1451.079,"body":"example."},{"startTime":1451.079,"endTime":1455.919,"body":"For some it's like super, like you do it"},{"startTime":1451.079,"endTime":1455.919,"body":"almost all the time and you love it."},{"startTime":1455.919,"endTime":1461.007,"body":"Other people, they can't do it because it"},{"startTime":1455.919,"endTime":1461.007,"body":"makes them like stress and..."},{"startTime":1461.007,"endTime":1463.1970000000001,"body":"They have a hard time with food because of"},{"startTime":1461.007,"endTime":1463.1970000000001,"body":"it."},{"startTime":1463.1970000000001,"endTime":1468.967,"body":"So you just have to accept that there's"},{"startTime":1463.1970000000001,"endTime":1468.967,"body":"different solutions to your how you live"},{"startTime":1468.967,"endTime":1471.647,"body":"your nutrition and training life."},{"startTime":1471.847,"endTime":1476.007,"body":"And so your answer, your faucet is"},{"startTime":1471.847,"endTime":1476.007,"body":"different than mine."},{"startTime":1476.007,"endTime":1479.6670000000001,"body":"And that's like totally, totally okay."},{"startTime":1479.969,"endTime":1481.289,"body":"Yep."},{"startTime":1481.669,"endTime":1482.544,"body":"Absolutely."},{"startTime":1482.544,"endTime":1487.079,"body":"time, we have time and we have effort and"},{"startTime":1482.544,"endTime":1487.079,"body":"what's the third one?"},{"startTime":1487.777,"endTime":1488.863,"body":"Patience."},{"startTime":1489.2640000000001,"endTime":1490.214,"body":"No."},{"startTime":1490.214,"endTime":1491.7440000000001,"body":"that's a hard one."},{"startTime":1492.577,"endTime":1493.577,"body":"It's a hard one."},{"startTime":1493.577,"endTime":1496.077,"body":"It is because I get this a lot too."},{"startTime":1496.077,"endTime":1498.9170000000001,"body":"And I do get it because I was in that"},{"startTime":1496.077,"endTime":1498.9170000000001,"body":"position myself."},{"startTime":1498.9170000000001,"endTime":1501.4170000000001,"body":"And I mean, this is what I help people"},{"startTime":1498.9170000000001,"endTime":1501.4170000000001,"body":"with."},{"startTime":1501.4170000000001,"endTime":1508.297,"body":"But we got people join us after sometimes,"},{"startTime":1501.4170000000001,"endTime":1508.297,"body":"you know, sometimes multiple decades of"},{"startTime":1508.297,"endTime":1512.637,"body":"trying to do all these different diets and"},{"startTime":1508.297,"endTime":1512.637,"body":"let's say 20 years, for example, or 10"},{"startTime":1512.637,"endTime":1514.6970000000001,"body":"plus even that's a long time."},{"startTime":1514.6970000000001,"endTime":1517.785,"body":"Or even if it's five or whatever, but."},{"startTime":1519.266,"endTime":1524.1860000000001,"body":"Yet we go into a fitness program and we"},{"startTime":1519.266,"endTime":1524.1860000000001,"body":"tend to think, hey, I'm going to be like"},{"startTime":1524.1860000000001,"endTime":1526.126,"body":"shredded in like six weeks."},{"startTime":1526.126,"endTime":1529.066,"body":"You know, I'm going to lose all the weight"},{"startTime":1526.126,"endTime":1529.066,"body":"right away."},{"startTime":1529.066,"endTime":1534.046,"body":"I'm going to, you know, everything is like"},{"startTime":1529.066,"endTime":1534.046,"body":"smooth sailing from here, but it's not in"},{"startTime":1534.046,"endTime":1534.846,"body":"reality."},{"startTime":1534.846,"endTime":1542.846,"body":"It's not because nutrition on paper is"},{"startTime":1534.846,"endTime":1542.846,"body":"simple training on paper is simple."},{"startTime":1542.846,"endTime":1545.006,"body":"Like we know how things work."},{"startTime":1545.026,"endTime":1546.366,"body":"We know how to get results."},{"startTime":1546.366,"endTime":1547.77,"body":"That's not the thing."},{"startTime":1548.8980000000001,"endTime":1553.118,"body":"But it's actually changing your habits."},{"startTime":1553.118,"endTime":1559.518,"body":"Going through long periods of time of"},{"startTime":1553.118,"endTime":1559.518,"body":"putting in action, sometimes not seeing"},{"startTime":1559.518,"endTime":1564.558,"body":"the results until later, making those"},{"startTime":1559.518,"endTime":1564.558,"body":"mistakes, failing, learning from your"},{"startTime":1564.558,"endTime":1567.1380000000001,"body":"failures, then getting better over time."},{"startTime":1567.1380000000001,"endTime":1569.248,"body":"There's no shortcut here."},{"startTime":1569.248,"endTime":1571.438,"body":"There really isn't."},{"startTime":1571.718,"endTime":1575.894,"body":"Which even ties into how long it takes to"},{"startTime":1571.718,"endTime":1575.894,"body":"create a new habit."},{"startTime":1576.144,"endTime":1576.75,"body":"Mm."},{"startTime":1576.75,"endTime":1582.67,"body":"based on the research is like 66 days on"},{"startTime":1576.75,"endTime":1582.67,"body":"average but that's an average based on a"},{"startTime":1582.67,"endTime":1588.53,"body":"range from 18 to like 258 I think it was"},{"startTime":1582.67,"endTime":1588.53,"body":"so that's massive so how long is it going"},{"startTime":1588.53,"endTime":1593.45,"body":"to take we don't know but it's going to"},{"startTime":1588.53,"endTime":1593.45,"body":"take a while and I think we need to be"},{"startTime":1593.45,"endTime":1594.454,"body":"patient"},{"startTime":1594.553,"endTime":1600.833,"body":"hard as a coach because I can imagine that"},{"startTime":1594.553,"endTime":1600.833,"body":"when some people are reaching out to you"},{"startTime":1600.833,"endTime":1605.453,"body":"and saying, okay, let's do it, they pay"},{"startTime":1600.833,"endTime":1605.453,"body":"the bill, you feel like, okay, now I've"},{"startTime":1605.453,"endTime":1611.0230000000001,"body":"done this, the responsibility is with"},{"startTime":1605.453,"endTime":1611.0230000000001,"body":"Johan, the job is done."},{"startTime":1611.0230000000001,"endTime":1617.2930000000001,"body":"The bill is paid, he has three months and"},{"startTime":1611.0230000000001,"endTime":1617.2930000000001,"body":"then I'm gonna be finished."},{"startTime":1617.833,"endTime":1622.1200000000001,"body":"So a part of your job maybe with some"},{"startTime":1617.833,"endTime":1622.1200000000001,"body":"people has to be like,"},{"startTime":1622.193,"endTime":1626.144,"body":"making them understand that this is when"},{"startTime":1622.193,"endTime":1626.144,"body":"it starts."},{"startTime":1626.8120000000001,"endTime":1627.892,"body":"absolutely."},{"startTime":1627.892,"endTime":1632.412,"body":"I mean, I'll say this, like that's also"},{"startTime":1627.892,"endTime":1632.412,"body":"why we don't do three months, but we do"},{"startTime":1632.412,"endTime":1633.712,"body":"six minimum."},{"startTime":1634.252,"endTime":1639.192,"body":"That's one rule that we have in place for"},{"startTime":1634.252,"endTime":1639.192,"body":"that reason, because we know it takes time"},{"startTime":1639.192,"endTime":1642.992,"body":"to create your results and to change your"},{"startTime":1639.192,"endTime":1642.992,"body":"habits and stuff."},{"startTime":1643.0720000000001,"endTime":1647.152,"body":"But we also help you maintain those"},{"startTime":1643.0720000000001,"endTime":1647.152,"body":"results, which is huge, right?"},{"startTime":1647.152,"endTime":1648.972,"body":"But yeah, absolutely."},{"startTime":1648.972,"endTime":1651.488,"body":"But I think it comes down to"},{"startTime":1648.972,"endTime":1651.488,"body":"communication."},{"startTime":1651.779,"endTime":1655.349,"body":"connecting with their client, just going"},{"startTime":1651.779,"endTime":1655.349,"body":"back and forth and knowing, hey, okay,"},{"startTime":1655.349,"endTime":1655.549,"body":"cool."},{"startTime":1655.549,"endTime":1658.079,"body":"So these are the things we got to work on"},{"startTime":1655.549,"endTime":1658.079,"body":"first."},{"startTime":1658.079,"endTime":1660.059,"body":"And we always explain this beforehand."},{"startTime":1660.059,"endTime":1664.3790000000001,"body":"And it's always like, Hey, like we're"},{"startTime":1660.059,"endTime":1664.3790000000001,"body":"going to get you some wins in the short"},{"startTime":1664.3790000000001,"endTime":1664.6390000000001,"body":"term."},{"startTime":1664.6390000000001,"endTime":1669.919,"body":"Like there's a real good chance people do"},{"startTime":1664.6390000000001,"endTime":1669.919,"body":"lose body fat and build muscle in the"},{"startTime":1669.919,"endTime":1671.679,"body":"first few weeks already."},{"startTime":1671.699,"endTime":1673.579,"body":"I see it all the time."},{"startTime":1673.579,"endTime":1679.859,"body":"However, that big transformation usually"},{"startTime":1673.579,"endTime":1679.859,"body":"it takes a while, you know,"},{"startTime":1680.003,"endTime":1681.643,"body":"I've been sharing a lot on Instagram."},{"startTime":1681.643,"endTime":1686.0230000000001,"body":"It's like a year plus sometimes, even"},{"startTime":1681.643,"endTime":1686.0230000000001,"body":"longer."},{"startTime":1686.2830000000001,"endTime":1690.003,"body":"And I think going back to patients, like"},{"startTime":1686.2830000000001,"endTime":1690.003,"body":"we do need to keep that in mind."},{"startTime":1690.003,"endTime":1695.0430000000001,"body":"If we've been struggling with something"},{"startTime":1690.003,"endTime":1695.0430000000001,"body":"for a long time, you can fix that like"},{"startTime":1695.0430000000001,"endTime":1701.493,"body":"quicker, I would say, which is a good"},{"startTime":1695.0430000000001,"endTime":1701.493,"body":"news, but you can't reverse, I don't know,"},{"startTime":1701.493,"endTime":1704.795,"body":"like 10 years of certain habits in like"},{"startTime":1701.493,"endTime":1704.795,"body":"four weeks, you know."},{"startTime":1705.106,"endTime":1709.846,"body":"What's your take on the TV show The"},{"startTime":1705.106,"endTime":1709.846,"body":"Biggest Loser?"},{"startTime":1709.846,"endTime":1713.286,"body":"I don't know if it's still on."},{"startTime":1714.106,"endTime":1716.566,"body":"What's your thoughts on that?"},{"startTime":1716.566,"endTime":1721.746,"body":"I think a lot of people see shows like"},{"startTime":1716.566,"endTime":1721.746,"body":"that and they think it can be done"},{"startTime":1721.746,"endTime":1722.266,"body":"quickly."},{"startTime":1722.266,"endTime":1727.286,"body":"If I just put in maximum effort and then"},{"startTime":1722.266,"endTime":1727.286,"body":"some, it's going to happen quickly."},{"startTime":1727.286,"endTime":1730.886,"body":"And of course we don't see much of those"},{"startTime":1727.286,"endTime":1730.886,"body":"people after the show has ended."},{"startTime":1730.886,"endTime":1733.1380000000001,"body":"And we all know that a lot of people..."},{"startTime":1733.1380000000001,"endTime":1735.9180000000001,"body":"tend to gain back the weight again,"},{"startTime":1733.1380000000001,"endTime":1735.9180000000001,"body":"unfortunately."},{"startTime":1736.218,"endTime":1743.049,"body":"Maybe that's where it's from, the"},{"startTime":1736.218,"endTime":1743.049,"body":"impatience, the impatience that we have."},{"startTime":1746.563,"endTime":1753.423,"body":"I think we're wired to see immediate"},{"startTime":1746.563,"endTime":1753.423,"body":"results or we want to see immediate"},{"startTime":1753.423,"endTime":1754.403,"body":"results."},{"startTime":1754.403,"endTime":1758.583,"body":"Like we want to have that instant reward,"},{"startTime":1754.403,"endTime":1758.583,"body":"an instant gratification."},{"startTime":1759.243,"endTime":1765.343,"body":"However, for fitness and health, we need"},{"startTime":1759.243,"endTime":1765.343,"body":"to be patient and we can only get that"},{"startTime":1765.343,"endTime":1767.7630000000001,"body":"delayed gratification, right?"},{"startTime":1769.9560000000001,"endTime":1771.896,"body":"I think that's a big one."},{"startTime":1771.896,"endTime":1777.096,"body":"I think mainstream media and social media"},{"startTime":1771.896,"endTime":1777.096,"body":"and all the crazy crash diets and all"},{"startTime":1777.096,"endTime":1782.636,"body":"those kinds of things out there and"},{"startTime":1777.096,"endTime":1782.636,"body":"marketing and, and false promises and all"},{"startTime":1782.636,"endTime":1784.6960000000001,"body":"that like plays into that."},{"startTime":1784.996,"endTime":1789.4360000000001,"body":"And maybe also even, I don't know, maybe"},{"startTime":1784.996,"endTime":1789.4360000000001,"body":"even like the before and after photos, you"},{"startTime":1789.4360000000001,"endTime":1793.176,"body":"know, which is why I try to share the"},{"startTime":1789.4360000000001,"endTime":1793.176,"body":"story and explain how long it takes at a"},{"startTime":1793.176,"endTime":1795.4560000000001,"body":"different phases and all these kinds of"},{"startTime":1793.176,"endTime":1795.4560000000001,"body":"things."},{"startTime":1795.4560000000001,"endTime":1798.788,"body":"But it's like, you can see it 20 kilo"},{"startTime":1795.4560000000001,"endTime":1798.788,"body":"weight loss."},{"startTime":1798.788,"endTime":1802.538,"body":"transformation, but hey, like that can"},{"startTime":1798.788,"endTime":1802.538,"body":"take a long time, right?"},{"startTime":1802.538,"endTime":1806.728,"body":"That could be two years or something, but"},{"startTime":1802.538,"endTime":1806.728,"body":"you only see those two photos."},{"startTime":1806.728,"endTime":1808.448,"body":"So maybe that's even one of them."},{"startTime":1808.448,"endTime":1810.747,"body":"Like it's probably a combination of"},{"startTime":1808.448,"endTime":1810.747,"body":"things."},{"startTime":1811.252,"endTime":1814.0720000000001,"body":"Yeah, and I actually wanted to ask you"},{"startTime":1811.252,"endTime":1814.0720000000001,"body":"about this."},{"startTime":1814.0720000000001,"endTime":1818.192,"body":"We haven't talked about this before we"},{"startTime":1814.0720000000001,"endTime":1818.192,"body":"started recording, but as a delayed"},{"startTime":1818.192,"endTime":1821.932,"body":"gratification, you have to learn to"},{"startTime":1818.192,"endTime":1821.932,"body":"appreciate that when you work with"},{"startTime":1821.932,"endTime":1823.432,"body":"nutrition and training."},{"startTime":1823.432,"endTime":1828.612,"body":"But at the same time, working as a trainer"},{"startTime":1823.432,"endTime":1828.612,"body":"for a long time, I can see the value of"},{"startTime":1828.612,"endTime":1833.912,"body":"like showing the clients pretty quickly"},{"startTime":1828.612,"endTime":1833.912,"body":"that this is working."},{"startTime":1833.912,"endTime":1838.1000000000001,"body":"I mean, if you like get that carrot pretty"},{"startTime":1833.912,"endTime":1838.1000000000001,"body":"early in the process, that's pretty."},{"startTime":1838.1000000000001,"endTime":1842.28,"body":"pretty valuable for people because you see"},{"startTime":1838.1000000000001,"endTime":1842.28,"body":"that, okay, I'm working hard and it's"},{"startTime":1842.28,"endTime":1844.08,"body":"working, it's showing."},{"startTime":1845.96,"endTime":1851.92,"body":"And a part of that process for some in a"},{"startTime":1845.96,"endTime":1851.92,"body":"bigger degree now is like sort of the"},{"startTime":1851.92,"endTime":1857.6200000000001,"body":"slankemedicine, the medicine you can get"},{"startTime":1851.92,"endTime":1857.6200000000001,"body":"and take it that helps you lose weight."},{"startTime":1857.6200000000001,"endTime":1862.2150000000001,"body":"Do you have any thoughts on that sort of"},{"startTime":1857.6200000000001,"endTime":1862.2150000000001,"body":"medication?"},{"startTime":1864.372,"endTime":1865.992,"body":"It's sort of like a digression."},{"startTime":1865.992,"endTime":1868.291,"body":"Digression is that English word,"},{"startTime":1865.992,"endTime":1868.291,"body":"digression."},{"startTime":1868.291,"endTime":1874.624,"body":"But I thought about it coming into this"},{"startTime":1868.291,"endTime":1874.624,"body":"and that I wanted to ask you about it."},{"startTime":1876.8690000000001,"endTime":1878.115,"body":"That's a good one."},{"startTime":1879.412,"endTime":1884.692,"body":"Because it is good for people that have"},{"startTime":1879.412,"endTime":1884.692,"body":"struggled for a long time to get quick"},{"startTime":1884.692,"endTime":1885.5720000000001,"body":"results."},{"startTime":1885.5720000000001,"endTime":1887.211,"body":"That's the angle thing."},{"startTime":1888.069,"endTime":1891.7630000000001,"body":"There's a lot of sides to this coin."},{"startTime":1891.7630000000001,"endTime":1892.651,"body":"Okay."},{"startTime":1893.99,"endTime":1898.89,"body":"So here's what I think about those kind of"},{"startTime":1893.99,"endTime":1898.89,"body":"solutions."},{"startTime":1899.93,"endTime":1903.39,"body":"Because you're talking about Ozempic,"},{"startTime":1899.93,"endTime":1903.39,"body":"right?"},{"startTime":1903.39,"endTime":1911.69,"body":"This is something completely new,"},{"startTime":1903.39,"endTime":1911.69,"body":"something that is, it works, right?"},{"startTime":1912.03,"endTime":1913.7,"body":"How does it work?"},{"startTime":1913.7,"endTime":1916.45,"body":"Well, you don't get hungry, you don't eat,"},{"startTime":1913.7,"endTime":1916.45,"body":"you lose weight."},{"startTime":1916.45,"endTime":1918.03,"body":"But okay."},{"startTime":1918.17,"endTime":1920.67,"body":"Either way, it works, right?"},{"startTime":1923.271,"endTime":1925.551,"body":"It's not a magic pill though."},{"startTime":1926.391,"endTime":1931.971,"body":"I think, objectively speaking, that there"},{"startTime":1926.391,"endTime":1931.971,"body":"is a time and place for this."},{"startTime":1931.971,"endTime":1938.701,"body":"There are people who are so overweight"},{"startTime":1931.971,"endTime":1938.701,"body":"that losing weight as quick as possible,"},{"startTime":1938.701,"endTime":1942.3310000000001,"body":"you know, when we're talking maybe like 50"},{"startTime":1938.701,"endTime":1942.3310000000001,"body":"kilos or something, you know, like 20 plus"},{"startTime":1942.3310000000001,"endTime":1948.511,"body":"maybe even like, let's say 20 plus maybe"},{"startTime":1942.3310000000001,"endTime":1948.511,"body":"just to have a number in mind."},{"startTime":1948.911,"endTime":1953.198,"body":"Objectively speaking, there will be almost"},{"startTime":1948.911,"endTime":1953.198,"body":"an immediate"},{"startTime":1953.8310000000001,"endTime":1959.171,"body":"Benefit to losing weight because having"},{"startTime":1953.8310000000001,"endTime":1959.171,"body":"that much body fat on your body is very"},{"startTime":1959.171,"endTime":1962.051,"body":"inflammatory It's very unhealthy by"},{"startTime":1959.171,"endTime":1962.051,"body":"definition."},{"startTime":1962.051,"endTime":1969.411,"body":"This does not go into you know the whole"},{"startTime":1962.051,"endTime":1969.411,"body":"you know health and every size thing"},{"startTime":1969.411,"endTime":1973.5910000000001,"body":"Objectively speaking we know that based on"},{"startTime":1969.411,"endTime":1973.5910000000001,"body":"the research right having that much body"},{"startTime":1973.5910000000001,"endTime":1982.3110000000001,"body":"fat a lot of inflammation Directly plays"},{"startTime":1973.5910000000001,"endTime":1982.3110000000001,"body":"into your life expectancy So I think"},{"startTime":1982.3110000000001,"endTime":1986.351,"body":"there's absolutely in time and place for"},{"startTime":1982.3110000000001,"endTime":1986.351,"body":"these types of medicine."},{"startTime":1987.0910000000001,"endTime":1988.144,"body":"However,"},{"startTime":1990.438,"endTime":1992.618,"body":"It's, I don't know how it is in Norway."},{"startTime":1992.618,"endTime":1993.628,"body":"I can't speak to that."},{"startTime":1993.628,"endTime":2000.358,"body":"I do know that in the U S, it's probably"},{"startTime":1993.628,"endTime":2000.358,"body":"not regulated enough to where it's very"},{"startTime":2000.358,"endTime":2001.958,"body":"available, I think."},{"startTime":2001.958,"endTime":2008.698,"body":"And I think people are going to jump on it"},{"startTime":2001.958,"endTime":2008.698,"body":"because it's this new magic solution to"},{"startTime":2008.698,"endTime":2009.748,"body":"where, yeah, it's going to work."},{"startTime":2009.748,"endTime":2013.4180000000001,"body":"But I always want to know what happens"},{"startTime":2009.748,"endTime":2013.4180000000001,"body":"afterwards, because you're going to have"},{"startTime":2013.4180000000001,"endTime":2015.338,"body":"to come off of that at some point."},{"startTime":2015.338,"endTime":2017.238,"body":"What happens afterwards?"},{"startTime":2017.458,"endTime":2020.565,"body":"I know people who have done gas, who"},{"startTime":2017.458,"endTime":2020.565,"body":"bypasses."},{"startTime":2020.679,"endTime":2025.839,"body":"Gastric bypasses, sorry who gained weight"},{"startTime":2020.679,"endTime":2025.839,"body":"afterwards why and because they didn't"},{"startTime":2025.839,"endTime":2033.299,"body":"change their habits They kept eating the"},{"startTime":2025.839,"endTime":2033.299,"body":"exact way they did before There's probably"},{"startTime":2033.299,"endTime":2038.919,"body":"other medications and those kind of things"},{"startTime":2033.299,"endTime":2038.919,"body":"too But as if we do not tackle and address"},{"startTime":2038.919,"endTime":2044.339,"body":"the root cause of those actual problems"},{"startTime":2038.919,"endTime":2044.339,"body":"Why did we gain all this weight, right?"},{"startTime":2044.339,"endTime":2046.279,"body":"Why do we have these habits?"},{"startTime":2046.279,"endTime":2050.27,"body":"What do we need to do to get you to a"},{"startTime":2046.279,"endTime":2050.27,"body":"place?"},{"startTime":2051.2709999999997,"endTime":2053.131,"body":"to where at least it's not going to come"},{"startTime":2051.2709999999997,"endTime":2053.131,"body":"back."},{"startTime":2053.131,"endTime":2053.971,"body":"Makes sense."},{"startTime":2053.971,"endTime":2055.7709999999997,"body":"That needs to be addressed."},{"startTime":2056.311,"endTime":2060.031,"body":"And this even speaks, this could be a"},{"startTime":2056.311,"endTime":2060.031,"body":"whole different podcast too, if it's like,"},{"startTime":2060.031,"endTime":2062.7509999999997,"body":"it even speaks to medication in general."},{"startTime":2062.7509999999997,"endTime":2066.651,"body":"People going to the doctor, et cetera,"},{"startTime":2062.7509999999997,"endTime":2066.651,"body":"being treated for symptoms."},{"startTime":2067.191,"endTime":2068.131,"body":"Sure, that's great."},{"startTime":2068.131,"endTime":2069.051,"body":"And it needs to be there."},{"startTime":2069.051,"endTime":2070.551,"body":"We need medicine."},{"startTime":2070.571,"endTime":2073.531,"body":"However, why did we end up in that place?"},{"startTime":2073.531,"endTime":2074.7509999999997,"body":"Shouldn't we look at that?"},{"startTime":2074.7509999999997,"endTime":2076.071,"body":"You know what I mean?"},{"startTime":2076.471,"endTime":2081.291,"body":"So I think to kind of, you know, long"},{"startTime":2076.471,"endTime":2081.291,"body":"story short, this one."},{"startTime":2081.992,"endTime":2084.172,"body":"I think there's a time and place for it."},{"startTime":2084.332,"endTime":2088.232,"body":"I don't think people should just jump on"},{"startTime":2084.332,"endTime":2088.232,"body":"it for no reason."},{"startTime":2088.252,"endTime":2090.1820000000002,"body":"Unless you've really, right?"},{"startTime":2090.1820000000002,"endTime":2092.372,"body":"You're really in a bad place."},{"startTime":2092.612,"endTime":2097.832,"body":"And then still then there's going to have"},{"startTime":2092.612,"endTime":2097.832,"body":"to be somewhat of a coaching situation"},{"startTime":2097.832,"endTime":2103.692,"body":"where you're working with someone to"},{"startTime":2097.832,"endTime":2103.692,"body":"address your lifestyle, your habits, et"},{"startTime":2103.692,"endTime":2108.512,"body":"cetera, who can also help you step off of"},{"startTime":2103.692,"endTime":2108.512,"body":"it."},{"startTime":2108.512,"endTime":2111.574,"body":"Cause I don't know, cause I am less"},{"startTime":2108.512,"endTime":2111.574,"body":"familiar with the medication, you know?"},{"startTime":2111.574,"endTime":2111.944,"body":"Mm."},{"startTime":2111.944,"endTime":2116.724,"body":"don't know how that process would be, how"},{"startTime":2111.944,"endTime":2116.724,"body":"you would feel those kind of things."},{"startTime":2116.724,"endTime":2119.354,"body":"But there needs to be guidance there."},{"startTime":2119.354,"endTime":2121.284,"body":"There needs to be some help."},{"startTime":2121.564,"endTime":2125.284,"body":"Because what we do know is that when"},{"startTime":2121.564,"endTime":2125.284,"body":"people are left to their own devices,"},{"startTime":2125.284,"endTime":2129.964,"body":"especially when it comes to medicine and"},{"startTime":2125.284,"endTime":2129.964,"body":"stuff, it's not always applied the way"},{"startTime":2129.964,"endTime":2130.564,"body":"it's supposed to."},{"startTime":2130.564,"endTime":2132.987,"body":"And then we're going to run into issues, I"},{"startTime":2130.564,"endTime":2132.987,"body":"think."},{"startTime":2133.267,"endTime":2139.007,"body":"Yeah, there's a lot of side effects we"},{"startTime":2133.267,"endTime":2139.007,"body":"don't know that much about."},{"startTime":2139.507,"endTime":2145.727,"body":"And of course they say the producers, the"},{"startTime":2139.507,"endTime":2145.727,"body":"people that make the medicine says that"},{"startTime":2145.727,"endTime":2151.107,"body":"when you go off you of course have to"},{"startTime":2145.727,"endTime":2151.107,"body":"change your eating and exercise habits as"},{"startTime":2151.107,"endTime":2151.567,"body":"well."},{"startTime":2151.567,"endTime":2157.8070000000002,"body":"But I agree, if you really, really need"},{"startTime":2151.567,"endTime":2157.8070000000002,"body":"it, it can be a good starting as a help"},{"startTime":2157.8070000000002,"endTime":2162.584,"body":"when you start, but it has to be a part of"},{"startTime":2157.8070000000002,"endTime":2162.584,"body":"changing your habits when it comes to"},{"startTime":2162.584,"endTime":2168.6440000000002,"body":"diet and nutrition and not just resting a"},{"startTime":2162.584,"endTime":2168.6440000000002,"body":"pillow that you think is going to change"},{"startTime":2168.6440000000002,"endTime":2174.744,"body":"your life because the consequences of then"},{"startTime":2168.6440000000002,"endTime":2174.744,"body":"losing the weight and then going back"},{"startTime":2174.744,"endTime":2179.312,"body":"gaining all the weight that's like that's"},{"startTime":2174.744,"endTime":2179.312,"body":"a bad roller coaster to be on."},{"startTime":2179.689,"endTime":2180.299,"body":"Yeah."},{"startTime":2180.299,"endTime":2181.189,"body":"Yeah."},{"startTime":2181.189,"endTime":2184.629,"body":"And if you rebound fast, you may even"},{"startTime":2181.189,"endTime":2184.629,"body":"create more fat cells."},{"startTime":2184.629,"endTime":2190.289,"body":"So it's like, I guess, again, there's"},{"startTime":2184.629,"endTime":2190.289,"body":"probably time and place for it, but I"},{"startTime":2190.289,"endTime":2195.7690000000002,"body":"would really want to see, Hey, has this"},{"startTime":2190.289,"endTime":2195.7690000000002,"body":"person tying this into this podcast?"},{"startTime":2195.7690000000002,"endTime":2201.449,"body":"Have they put in the time and the patience"},{"startTime":2195.7690000000002,"endTime":2201.449,"body":"and the effort to really go through a"},{"startTime":2201.449,"endTime":2203.929,"body":"process that works that we know works,"},{"startTime":2201.449,"endTime":2203.929,"body":"right?"},{"startTime":2203.929,"endTime":2206.337,"body":"Again, on paper, we know how to do this"},{"startTime":2203.929,"endTime":2206.337,"body":"stuff."},{"startTime":2206.474,"endTime":2209.534,"body":"but it's adhering to the plan, it's"},{"startTime":2206.474,"endTime":2209.534,"body":"learning how to include that in your life."},{"startTime":2209.534,"endTime":2213.254,"body":"Like that's the hard part, but have we"},{"startTime":2209.534,"endTime":2213.254,"body":"done that?"},{"startTime":2213.574,"endTime":2216.484,"body":"If yes, and it's really, right?"},{"startTime":2216.484,"endTime":2220.814,"body":"It's just impossible for whatever reason,"},{"startTime":2216.484,"endTime":2220.814,"body":"sure."},{"startTime":2221.694,"endTime":2225.8940000000002,"body":"Then maybe there's a time and place for"},{"startTime":2221.694,"endTime":2225.8940000000002,"body":"that and maybe we should consider that."},{"startTime":2227.354,"endTime":2231.434,"body":"There are people who really struggle and"},{"startTime":2227.354,"endTime":2231.434,"body":"they have functional issues and other"},{"startTime":2231.434,"endTime":2234.334,"body":"things going on in the body where they're"},{"startTime":2231.434,"endTime":2234.334,"body":"just not responding."},{"startTime":2235.562,"endTime":2239.1820000000002,"body":"I have a few of them and we're getting"},{"startTime":2235.562,"endTime":2239.1820000000002,"body":"them to a good spot now through some other"},{"startTime":2239.1820000000002,"endTime":2243.852,"body":"approaches and that goes beyond, you know,"},{"startTime":2239.1820000000002,"endTime":2243.852,"body":"normal fat loss and those kinds of things,"},{"startTime":2243.852,"endTime":2244.822,"body":"you know?"},{"startTime":2244.822,"endTime":2248.982,"body":"But still then, like, I don't think I'll"},{"startTime":2244.822,"endTime":2248.982,"body":"be using it."},{"startTime":2249.002,"endTime":2254.342,"body":"I don't think it's necessary for most"},{"startTime":2249.002,"endTime":2254.342,"body":"people."},{"startTime":2254.342,"endTime":2259.122,"body":"And I'm saying like not probably like,"},{"startTime":2254.342,"endTime":2259.122,"body":"again, to make up a number, let's say 99 %"},{"startTime":2259.122,"endTime":2260.782,"body":"of the people, right?"},{"startTime":2261.022,"endTime":2262.9120000000003,"body":"But that guidance needs to be there."},{"startTime":2262.9120000000003,"endTime":2264.402,"body":"That's the key."},{"startTime":2264.825,"endTime":2266.785,"body":"and that's maybe where it's..."},{"startTime":2266.785,"endTime":2270.685,"body":"I don't know that much about it either,"},{"startTime":2266.785,"endTime":2270.685,"body":"but I don't think there's a lot of"},{"startTime":2270.685,"endTime":2274.005,"body":"guidance around using those kind of"},{"startTime":2270.685,"endTime":2274.005,"body":"medications."},{"startTime":2274.005,"endTime":2278.818,"body":"But it probably depends a lot on your"},{"startTime":2274.005,"endTime":2278.818,"body":"doctor as well."},{"startTime":2279.05,"endTime":2280.67,"body":"Yeah, definitely."},{"startTime":2280.71,"endTime":2281.863,"body":"Amazing."},{"startTime":2281.863,"endTime":2291.033,"body":"So time, effort and patience is the three"},{"startTime":2281.863,"endTime":2291.033,"body":"core things to think about for long -term"},{"startTime":2291.033,"endTime":2292.453,"body":"success."},{"startTime":2293.233,"endTime":2294.773,"body":"And you're never finished."},{"startTime":2294.773,"endTime":2295.973,"body":"You're never like..."},{"startTime":2295.973,"endTime":2301.253,"body":"It's not that you like work on this for"},{"startTime":2295.973,"endTime":2301.253,"body":"three months and then you're finished."},{"startTime":2301.253,"endTime":2302.733,"body":"It's like an ongoing process."},{"startTime":2302.733,"endTime":2306.033,"body":"I have my stuff, Johan, you probably have"},{"startTime":2302.733,"endTime":2306.033,"body":"yours."},{"startTime":2306.033,"endTime":2309.133,"body":"And it's just enjoying the journey."},{"startTime":2309.401,"endTime":2313.301,"body":"and then trying to have fun with it and"},{"startTime":2309.401,"endTime":2313.301,"body":"like have sort of like a balance through"},{"startTime":2313.301,"endTime":2319.161,"body":"the year and see stuff, not problems, not"},{"startTime":2313.301,"endTime":2319.161,"body":"as like problems, but rather like"},{"startTime":2319.161,"endTime":2324.05,"body":"challenges and possibilities for you to"},{"startTime":2319.161,"endTime":2324.05,"body":"like, yeah, grow."},{"startTime":2324.492,"endTime":2326.192,"body":"Yeah, definitely."},{"startTime":2326.4120000000003,"endTime":2329.102,"body":"And even paying attention to those moments"},{"startTime":2326.4120000000003,"endTime":2329.102,"body":"where you are flexible."},{"startTime":2329.102,"endTime":2330.222,"body":"Like, how do you feel about that?"},{"startTime":2330.222,"endTime":2335.512,"body":"Because if you feel guilty for having a"},{"startTime":2330.222,"endTime":2335.512,"body":"fun meal, okay, that's also something to"},{"startTime":2335.512,"endTime":2339.372,"body":"address, you know, because we should"},{"startTime":2335.512,"endTime":2339.372,"body":"actually be okay with it at some point."},{"startTime":2339.372,"endTime":2345.9320000000002,"body":"Like we can have it eating something in"},{"startTime":2339.372,"endTime":2345.9320000000002,"body":"quotes, like unhealthy doesn't right away,"},{"startTime":2345.9320000000002,"endTime":2346.9320000000002,"body":"like make you unhealthy."},{"startTime":2346.9320000000002,"endTime":2347.212,"body":"It's okay."},{"startTime":2347.212,"endTime":2349.452,"body":"We can have that one meal and then be okay"},{"startTime":2347.212,"endTime":2349.452,"body":"about it."},{"startTime":2349.452,"endTime":2354.563,"body":"You know, I mean, when we met up recently,"},{"startTime":2349.452,"endTime":2354.563,"body":"we had tapas, we had great food, you know,"},{"startTime":2354.572,"endTime":2356.992,"body":"Did I have a whole lot of fats that"},{"startTime":2354.572,"endTime":2356.992,"body":"evening?"},{"startTime":2356.992,"endTime":2358.592,"body":"Yeah, it was great."},{"startTime":2358.712,"endTime":2361.052,"body":"Did I overshoot my calories for that day?"},{"startTime":2361.052,"endTime":2362.312,"body":"Yeah, I did."},{"startTime":2362.332,"endTime":2363.832,"body":"But that's okay."},{"startTime":2364.152,"endTime":2367.052,"body":"And I knew I was going to make that"},{"startTime":2364.152,"endTime":2367.052,"body":"choice."},{"startTime":2367.052,"endTime":2368.4320000000002,"body":"I felt okay."},{"startTime":2368.4320000000002,"endTime":2370.072,"body":"By the way, no damage done."},{"startTime":2370.072,"endTime":2375.572,"body":"I didn't gain weight or whatever, but"},{"startTime":2370.072,"endTime":2375.572,"body":"still, it's also being able to just allow"},{"startTime":2375.572,"endTime":2379.4320000000002,"body":"yourself to enjoy and not go overboard."},{"startTime":2379.872,"endTime":2381.292,"body":"But again, it's a lesson."},{"startTime":2381.292,"endTime":2382.292,"body":"It's a process."},{"startTime":2382.292,"endTime":2382.916,"body":"And..."},{"startTime":2383.758,"endTime":2392.038,"body":"But the thing is, I found that the people"},{"startTime":2383.758,"endTime":2392.038,"body":"that have been tracking and have knowledge"},{"startTime":2392.038,"endTime":2397.098,"body":"about food and these stuff, they are the"},{"startTime":2392.038,"endTime":2397.098,"body":"ones that are the most balanced because"},{"startTime":2397.098,"endTime":2403.898,"body":"they know that one meal, one weekend, it"},{"startTime":2397.098,"endTime":2403.898,"body":"doesn't affect anything."},{"startTime":2404.498,"endTime":2407.7780000000002,"body":"So yeah, we had our tapas and we loved it."},{"startTime":2407.884,"endTime":2409.244,"body":"It was great."},{"startTime":2409.244,"endTime":2413.342,"body":"That being said, I'll let you escape the"},{"startTime":2409.244,"endTime":2413.342,"body":"car."},{"startTime":2413.955,"endTime":2418.585,"body":"It was actually pretty nice to sit here in"},{"startTime":2413.955,"endTime":2418.585,"body":"peace and quiet for some time."},{"startTime":2418.585,"endTime":2421.942,"body":"But yeah, going back to the kids and the"},{"startTime":2418.585,"endTime":2421.942,"body":"family."},{"startTime":2422.253,"endTime":2423.093,"body":"Nice."},{"startTime":2423.093,"endTime":2424.589,"body":"What are you doing this weekend?"},{"startTime":2425.467,"endTime":2431.487,"body":"Just chilling, going for boat rides,"},{"startTime":2425.467,"endTime":2431.487,"body":"having barbecues and just enjoying not"},{"startTime":2431.487,"endTime":2433.547,"body":"having that much plan."},{"startTime":2433.567,"endTime":2435.747,"body":"Not having any plans, just being."},{"startTime":2435.747,"endTime":2438.052,"body":"That's my agenda for the weekend."},{"startTime":2438.54,"endTime":2439.4,"body":"That sounds great."},{"startTime":2439.4,"endTime":2440.135,"body":"That sounds good."},{"startTime":2440.135,"endTime":2440.915,"body":"you?"},{"startTime":2442.797,"endTime":2444.387,"body":"Tonight we want to make it like a nice"},{"startTime":2442.797,"endTime":2444.387,"body":"dinner."},{"startTime":2444.387,"endTime":2447.5370000000003,"body":"I still have to like figure out like what"},{"startTime":2444.387,"endTime":2447.5370000000003,"body":"I'm going to cook, but we'll think of"},{"startTime":2447.5370000000003,"endTime":2449.547,"body":"something or look something up."},{"startTime":2449.547,"endTime":2454.047,"body":"Because we've had our apartment for four"},{"startTime":2449.547,"endTime":2454.047,"body":"years now."},{"startTime":2454.047,"endTime":2456.157,"body":"So we kind of want to celebrate a little"},{"startTime":2454.047,"endTime":2456.157,"body":"bit."},{"startTime":2456.157,"endTime":2459.717,"body":"We had our little home for four years"},{"startTime":2456.157,"endTime":2459.717,"body":"already."},{"startTime":2460.777,"endTime":2462.257,"body":"Otherwise just kind of chill."},{"startTime":2462.257,"endTime":2463.877,"body":"It's kind of rainy in terms of right now."},{"startTime":2463.877,"endTime":2465.947,"body":"So probably going to be inside for quite a"},{"startTime":2463.877,"endTime":2465.947,"body":"bit."},{"startTime":2465.947,"endTime":2470.997,"body":"Just got good workouts in, just chill,"},{"startTime":2465.947,"endTime":2470.997,"body":"clean the house, you know, do all those"},{"startTime":2470.997,"endTime":2472.11,"body":"kinds of things."},{"startTime":2473.1150000000002,"endTime":2478.235,"body":"As I mentioned, I'm weird but that sounds"},{"startTime":2473.1150000000002,"endTime":2478.235,"body":"like a perfect weekend for me."},{"startTime":2479.053,"endTime":2480.113,"body":"It is kind of nice."},{"startTime":2480.113,"endTime":2481.693,"body":"It is kind of nice."},{"startTime":2482.133,"endTime":2483.053,"body":"Amazing."},{"startTime":2483.053,"endTime":2485.157,"body":"Pia, I'll talk to you soon."},{"startTime":2486.075,"endTime":2487.465,"body":"Thank you so much for having me."},{"startTime":2487.465,"endTime":2489.159,"body":"Have a good weekend."},{"startTime":2489.773,"endTime":2490.1730000000002,"body":"Awesome."},{"startTime":2490.1730000000002,"endTime":2493.253,"body":"And to our listener, of course, I will"},{"startTime":2490.1730000000002,"endTime":2493.253,"body":"talk to you very soon as well."},{"startTime":2493.253,"endTime":2496.6730000000002,"body":"If you enjoyed this episode, make sure to"},{"startTime":2493.253,"endTime":2496.6730000000002,"body":"share it on your story somewhere."},{"startTime":2496.6730000000002,"endTime":2498.873,"body":"Instagram, Facebook, whatever you use."},{"startTime":2498.873,"endTime":2501.573,"body":"And then, of course, do us a massive"},{"startTime":2498.873,"endTime":2501.573,"body":"favor."},{"startTime":2501.573,"endTime":2504.6730000000002,"body":"Drop us a quick five star rating on"},{"startTime":2501.573,"endTime":2504.6730000000002,"body":"Spotify or Apple and that will leave you"},{"startTime":2504.6730000000002,"endTime":2505.093,"body":"to it."},{"startTime":2505.093,"endTime":2506.116,"body":"I'll talk to you soon."}]}