{"version":"1.0.0","segments":[{"startTime":0.014,"endTime":5.598,"body":"This next one I'm about to talk about is so"},{"startTime":0.014,"endTime":5.598,"body":"underrated. I guarantee you're not doing it,"},{"startTime":5.718,"endTime":11.302,"body":"and I guarantee it will make a dramatic difference"},{"startTime":5.718,"endTime":11.302,"body":"on your journey if you actually stick with"},{"startTime":11.362,"endTime":18.148,"body":"it, and that is... Welcome to The Mindset Diet,"},{"startTime":11.362,"endTime":18.148,"body":"the show that will teach you how to stop getting"},{"startTime":18.188,"endTime":22.975,"body":"in your own way and start losing weight. feeling"},{"startTime":18.188,"endTime":22.975,"body":"better and becoming the best version of yourself."},{"startTime":23.435,"endTime":28.137,"body":"My name is Iman, I'm a certified personal trainer"},{"startTime":23.435,"endTime":28.137,"body":"and nutrition coach and I run an online coaching"},{"startTime":28.157,"endTime":32.719,"body":"business where my amazing team and I coach women"},{"startTime":28.157,"endTime":32.719,"body":"through losing weight without restrictive dieting"},{"startTime":32.839,"endTime":38.141,"body":"or excessive exercise. Welcome to this episode"},{"startTime":32.839,"endTime":38.141,"body":"of the Mindset Diet where we're going to be"},{"startTime":38.201,"endTime":45.184,"body":"focusing on something that we don't focus on"},{"startTime":38.201,"endTime":45.184,"body":"as often, which is actually the physical requirements"},{"startTime":45.204,"endTime":50.611,"body":"that it's going to take for you to lose 20 or"},{"startTime":45.204,"endTime":50.611,"body":"more pounds. Normally I talk to you a lot about"},{"startTime":50.671,"endTime":55.255,"body":"what it takes mentally, and obviously that's"},{"startTime":50.671,"endTime":55.255,"body":"the focus of this show given the title is The"},{"startTime":55.295,"endTime":60.861,"body":"Mindset Diet, but recently I've been talking"},{"startTime":55.295,"endTime":60.861,"body":"a lot about the physical requirements and what"},{"startTime":60.881,"endTime":65.605,"body":"you actually need to do, like the actual action"},{"startTime":60.881,"endTime":65.605,"body":"steps you need to take on your weight loss"},{"startTime":65.645,"endTime":71.21,"body":"journey. So if you follow me on Instagram or"},{"startTime":65.645,"endTime":71.21,"body":"you are a current client of mine or you are"},{"startTime":71.27,"endTime":76.29,"body":"in our private Facebook community, you've probably"},{"startTime":71.27,"endTime":76.29,"body":"heard me talking about this. a lot recently"},{"startTime":76.63,"endTime":83.732,"body":"and I wanna explain to you why I'm communicating"},{"startTime":76.63,"endTime":83.732,"body":"the whole no bullshit, what does it take sentiment"},{"startTime":83.812,"endTime":88.954,"body":"a lot more recently. So first let me explain"},{"startTime":83.812,"endTime":88.954,"body":"that phrase, no bullshit, what does it take?"},{"startTime":89.134,"endTime":96.176,"body":"So it's actually from Tom Bilyeu, who is the"},{"startTime":89.134,"endTime":96.176,"body":"owner of Quest Nutrition, the owner and founder"},{"startTime":96.196,"endTime":102.33,"body":"of Quest Nutrition, and he has a podcast called"},{"startTime":96.196,"endTime":102.33,"body":"Impact Theory. that I listened to a lot when"},{"startTime":102.39,"endTime":107.453,"body":"I was starting my business. He focuses a lot"},{"startTime":102.39,"endTime":107.453,"body":"on mindset, on he's actually the one who taught"},{"startTime":107.473,"endTime":113.496,"body":"me about having a growth mindset. And Tom, at"},{"startTime":107.473,"endTime":113.496,"body":"certain points during his career, asks himself"},{"startTime":113.536,"endTime":119.4,"body":"the following question, no bullshit, what would"},{"startTime":113.536,"endTime":119.4,"body":"it take? So he'll set a goal, and then he'll"},{"startTime":119.48,"endTime":123.762,"body":"ask himself that question, no bullshit, what"},{"startTime":119.48,"endTime":123.762,"body":"would it take to get there? And for him, it's"},{"startTime":123.782,"endTime":131.338,"body":"just a realistic way to kind of logically move"},{"startTime":123.782,"endTime":131.338,"body":"through how to work towards a goal. So a couple"},{"startTime":131.378,"endTime":136.76,"body":"weeks back, I was feeling a little bit overwhelmed"},{"startTime":131.378,"endTime":136.76,"body":"with some of my client cases. And I was like,"},{"startTime":136.82,"endTime":141.863,"body":"you know what? I'm gonna take the human element"},{"startTime":136.82,"endTime":141.863,"body":"out of this, which obviously I had to put it"},{"startTime":141.883,"endTime":145.744,"body":"back in because I work with humans, right? I"},{"startTime":141.883,"endTime":145.744,"body":"work with people. But I was like, just for"},{"startTime":145.764,"endTime":150.026,"body":"a second, I'm gonna pretend that people are"},{"startTime":145.764,"endTime":150.026,"body":"robots and they can follow through with anything"},{"startTime":150.086,"endTime":155.609,"body":"I tell them. And I was like, I'm gonna make"},{"startTime":150.086,"endTime":155.609,"body":"a list of everything I would ideally have all"},{"startTime":155.649,"endTime":161.969,"body":"my clients do. on a daily and weekly basis to"},{"startTime":155.649,"endTime":161.969,"body":"reach their fitness goals. That was my version"},{"startTime":162.229,"endTime":168.194,"body":"of no bullshit, what would it take? And ultimately"},{"startTime":162.229,"endTime":168.194,"body":"what I came up with is the list that I'm going"},{"startTime":168.214,"endTime":173.298,"body":"to share with you today. Now, before I go into"},{"startTime":168.214,"endTime":173.298,"body":"this, I want to share something with you because"},{"startTime":173.358,"endTime":177.821,"body":"I know exactly what's gonna happen. You are"},{"startTime":173.358,"endTime":177.821,"body":"a human, right? Let's put the human element"},{"startTime":177.841,"endTime":182.441,"body":"back into this. you are a human, you only have"},{"startTime":177.841,"endTime":182.441,"body":"so many hours in a day, you're gonna hear this"},{"startTime":182.481,"endTime":186.384,"body":"list I'm about to share with you and you're"},{"startTime":182.481,"endTime":186.384,"body":"gonna freak out and get overwhelmed and you're"},{"startTime":186.404,"endTime":190.968,"body":"not gonna wanna do any of it. So I knew that"},{"startTime":186.404,"endTime":190.968,"body":"was gonna happen and I knew it would for sure"},{"startTime":191.008,"endTime":195.292,"body":"happen if I started talking about this list"},{"startTime":191.008,"endTime":195.292,"body":"and these requirements more publicly. So what"},{"startTime":195.352,"endTime":200.436,"body":"I did to get ahead of that is I actually created"},{"startTime":195.352,"endTime":200.436,"body":"a change questionnaire. So this is a brief"},{"startTime":200.496,"endTime":206.356,"body":"two to four minute survey. and I created a formula"},{"startTime":200.496,"endTime":206.356,"body":"that's gonna take what you feel confident in"},{"startTime":206.737,"endTime":212.821,"body":"and match it with the most important goals and"},{"startTime":206.737,"endTime":212.821,"body":"create an individualized list for you that's"},{"startTime":212.841,"endTime":217.484,"body":"gonna tell you exactly what you need to do on"},{"startTime":212.841,"endTime":217.484,"body":"your specific journey to lose weight, right?"},{"startTime":217.524,"endTime":222.128,"body":"So basically what it does is it ranks all these"},{"startTime":217.524,"endTime":222.128,"body":"habits that I'm about to share with you, these"},{"startTime":222.168,"endTime":228.092,"body":"physical requirements, in order from most to"},{"startTime":222.168,"endTime":228.092,"body":"least important, and then it asks you how confident"},{"startTime":228.112,"endTime":232.939,"body":"you are in each of those requirements. and using"},{"startTime":228.112,"endTime":232.939,"body":"our proprietary formula, it's going to come"},{"startTime":232.959,"endTime":237.503,"body":"up with a list of things that are important,"},{"startTime":232.959,"endTime":237.503,"body":"but also you feel confident in. Hopefully that"},{"startTime":237.543,"endTime":242.487,"body":"makes sense as I explain it, but really what"},{"startTime":237.543,"endTime":242.487,"body":"it's gonna help you figure out is how to work"},{"startTime":242.547,"endTime":247.25,"body":"smarter, not harder, and how to get the most"},{"startTime":242.547,"endTime":247.25,"body":"bang for your buck, given the certain actions"},{"startTime":247.27,"endTime":251.453,"body":"that you can do, right? Because you can only"},{"startTime":247.27,"endTime":251.453,"body":"do so many things in one day, so it's gonna"},{"startTime":251.473,"endTime":256.197,"body":"help you narrow down which ones are gonna move"},{"startTime":251.473,"endTime":256.197,"body":"you forward the quickest and the most consistently"},{"startTime":256.277,"endTime":261.799,"body":"on your weight loss journey. So that quiz, that"},{"startTime":256.277,"endTime":261.799,"body":"change questionnaire is free to take and currently"},{"startTime":261.899,"endTime":265.92,"body":"as I have the capacity, I'm actually scheduling"},{"startTime":261.899,"endTime":265.92,"body":"an appointment to go over the results with"},{"startTime":266.06,"endTime":270.901,"body":"each and every individual who takes the change"},{"startTime":266.06,"endTime":270.901,"body":"questionnaire and I'm setting up a personalized"},{"startTime":270.921,"endTime":275.082,"body":"coaching call with you to help walk you through"},{"startTime":270.921,"endTime":275.082,"body":"the things you need to be doing every single"},{"startTime":275.102,"endTime":279.003,"body":"day, make sure that you understand them and"},{"startTime":275.102,"endTime":279.003,"body":"give you practical tips on how to implement"},{"startTime":279.023,"endTime":283.785,"body":"them in your specific life based off of your"},{"startTime":279.023,"endTime":283.785,"body":"schedule and your individual needs. So if you"},{"startTime":283.805,"endTime":288.822,"body":"wanna take that questionnaire, the link to do"},{"startTime":283.805,"endTime":288.822,"body":"so is down below. If not, totally fine. I won't"},{"startTime":288.862,"endTime":293.064,"body":"be offended, but I guarantee it'll help you"},{"startTime":288.862,"endTime":293.064,"body":"out if you do take it. All right, by now you're"},{"startTime":293.104,"endTime":298.867,"body":"probably dying to know these nine physical requirements"},{"startTime":293.104,"endTime":298.867,"body":"to lose 20 or more pounds. So let's go ahead"},{"startTime":298.967,"endTime":303.869,"body":"and dive into them. Like I said, they are in"},{"startTime":298.967,"endTime":303.869,"body":"order of importance. And number one on that"},{"startTime":303.929,"endTime":310.972,"body":"list is to get seven to nine hours of quality"},{"startTime":303.929,"endTime":310.972,"body":"sleep per night. So quality sleep is absolutely"},{"startTime":311.032,"endTime":316.295,"body":"crucial for fat loss because it's... going to"},{"startTime":311.032,"endTime":316.295,"body":"help you with so many different things, both"},{"startTime":316.335,"endTime":322.278,"body":"physically and mentally. It's going to help"},{"startTime":316.335,"endTime":322.278,"body":"you regulate your hormones. So a lack of sleep"},{"startTime":322.318,"endTime":327.862,"body":"causes an increase in ghrelin, which is the"},{"startTime":322.318,"endTime":327.862,"body":"hunger hormone, and a decrease in leptin, which"},{"startTime":327.902,"endTime":333.425,"body":"is the satiety hormone, right? So you have less"},{"startTime":327.902,"endTime":333.425,"body":"of the hormone that makes you full and more"},{"startTime":333.465,"endTime":338.768,"body":"of the hormone that makes you hungry. So no"},{"startTime":333.465,"endTime":338.768,"body":"duh, you're going to be hungrier on days when"},{"startTime":338.808,"endTime":344.624,"body":"you do not get a good amount of sleep the night"},{"startTime":338.808,"endTime":344.624,"body":"before. Not only that, but it decreases your"},{"startTime":344.804,"endTime":349.429,"body":"just willpower in general, right? When you don't"},{"startTime":344.804,"endTime":349.429,"body":"have energy, you don't have the energy to talk"},{"startTime":349.449,"endTime":353.513,"body":"yourself out of making a bad food decision."},{"startTime":349.449,"endTime":353.513,"body":"You don't have the energy to cook something."},{"startTime":353.533,"endTime":358.958,"body":"You don't have the energy to do any sort of"},{"startTime":353.533,"endTime":358.958,"body":"movement or go to the gym. So a lack of sleep"},{"startTime":358.998,"endTime":364.214,"body":"is an absolute disaster when it comes to trying"},{"startTime":358.998,"endTime":364.214,"body":"to lose fat. In case for some reason you don't"},{"startTime":364.234,"endTime":368.996,"body":"believe me, I figured I would go ahead and pull"},{"startTime":364.234,"endTime":368.996,"body":"in a quick study here. So a study published"},{"startTime":369.016,"endTime":373.879,"body":"in the Annals of Internal Medicine found that"},{"startTime":369.016,"endTime":373.879,"body":"individuals on a calorie restricted diet who"},{"startTime":373.939,"endTime":382.103,"body":"slept five and a half hours per night lost 55%"},{"startTime":373.939,"endTime":382.103,"body":"less fat and 60% more muscle than those who"},{"startTime":382.143,"endTime":389.746,"body":"slept eight and a half hours per night. So even"},{"startTime":382.143,"endTime":389.746,"body":"if you're in a caloric deficit, you will lose"},{"startTime":389.986,"endTime":397.168,"body":"55% less fat on average if you sleep five and"},{"startTime":389.986,"endTime":397.168,"body":"a half hours per night than if you were to"},{"startTime":397.208,"endTime":401.309,"body":"sleep eight and a half hours per night. And"},{"startTime":397.208,"endTime":401.309,"body":"we didn't even touch upon the muscle loss."},{"startTime":401.729,"endTime":407.251,"body":"Muscle loss is so detrimental when you're trying"},{"startTime":401.729,"endTime":407.251,"body":"to lose weight because losing muscle means"},{"startTime":407.571,"endTime":413.313,"body":"your metabolic rate will go down and your metabolism"},{"startTime":407.571,"endTime":413.313,"body":"will slow down. This is a huge part of the"},{"startTime":413.333,"endTime":419.32,"body":"reason that people's metabolic Health declines"},{"startTime":413.333,"endTime":419.32,"body":"as they get older is because they lose muscle"},{"startTime":419.36,"endTime":425.445,"body":"mass as well I really cannot overstate the importance"},{"startTime":419.36,"endTime":425.445,"body":"of sleep now if you struggle with your sleep"},{"startTime":425.505,"endTime":429.828,"body":"It's usually a pretty individualized thing Some"},{"startTime":425.505,"endTime":429.828,"body":"of you will struggle with your sleep because"},{"startTime":429.848,"endTime":434.571,"body":"you have racing thoughts at night if that's"},{"startTime":429.848,"endTime":434.571,"body":"you I recommend drinking chamomile tea before"},{"startTime":434.611,"endTime":439.038,"body":"bed and journaling before bed to get some thoughts"},{"startTime":434.611,"endTime":439.038,"body":"out of your mind Some of you will struggle"},{"startTime":439.058,"endTime":444.283,"body":"with sleep because you scroll on your phone"},{"startTime":439.058,"endTime":444.283,"body":"all night. And in that case, I recommend putting"},{"startTime":444.323,"endTime":449.887,"body":"away your phone and your laptop and your computer"},{"startTime":444.323,"endTime":449.887,"body":"and anything else with a screen 30 minutes"},{"startTime":449.927,"endTime":454.851,"body":"before bed. So sleep can be a tricky one to"},{"startTime":449.927,"endTime":454.851,"body":"give general tips about because usually if"},{"startTime":454.891,"endTime":459.315,"body":"people really struggle with sleep, it's for"},{"startTime":454.891,"endTime":459.315,"body":"something individual. Like I said, maybe they"},{"startTime":459.355,"endTime":464.891,"body":"have anxiety. Like that was the case for me"},{"startTime":459.355,"endTime":464.891,"body":"during college. I was talking to a woman recently"},{"startTime":464.931,"endTime":468.675,"body":"who is grieving a loss, and so she has a lot"},{"startTime":464.931,"endTime":468.675,"body":"of racing thoughts when she goes to sleep,"},{"startTime":468.695,"endTime":474.58,"body":"which I completely understand. But generally,"},{"startTime":468.695,"endTime":474.58,"body":"here's what the perfect night of sleep setup"},{"startTime":474.6,"endTime":480.084,"body":"will look like. So you wanna get yourself in"},{"startTime":474.6,"endTime":480.084,"body":"bed about nine hours before you want to wake"},{"startTime":480.144,"endTime":485.309,"body":"up, because we're not always asleep when we're"},{"startTime":480.144,"endTime":485.309,"body":"in bed, right? We wake up a few times in the"},{"startTime":485.329,"endTime":490.533,"body":"middle of the night, we take a little bit of"},{"startTime":485.329,"endTime":490.533,"body":"time to fall asleep. So let's say you wanna"},{"startTime":490.573,"endTime":496.043,"body":"go to sleep. or you want to be asleep, rather,"},{"startTime":490.573,"endTime":496.043,"body":"from 10 p.m. to 6 a.m., I would recommend getting"},{"startTime":496.163,"endTime":501.824,"body":"in bed between nine and 9.30 to give yourself"},{"startTime":496.163,"endTime":501.824,"body":"a full eight hours of sleep. You want your"},{"startTime":501.904,"endTime":507.886,"body":"house to be cool. If you can set your thermostat"},{"startTime":501.904,"endTime":507.886,"body":"to 68, 67, I think research actually finds"},{"startTime":507.906,"endTime":514.188,"body":"it 66 is the best temperature for going to sleep."},{"startTime":507.906,"endTime":514.188,"body":"If you do not get cold and your body's not"},{"startTime":514.228,"endTime":517.809,"body":"at a good temperature throughout the night,"},{"startTime":514.228,"endTime":517.809,"body":"your heart rate will not lower enough to get"},{"startTime":517.849,"endTime":522.435,"body":"you into a deep sleep. So you wanna make sure"},{"startTime":517.849,"endTime":522.435,"body":"you're sleeping in a cold environment. I don't"},{"startTime":522.475,"endTime":527.338,"body":"recommend sleeping naked. That can actually"},{"startTime":522.475,"endTime":527.338,"body":"make you hotter because your body heat radiates"},{"startTime":527.438,"endTime":531.921,"body":"into the comforter and the sheets and makes"},{"startTime":527.438,"endTime":531.921,"body":"you hot. So for ladies, I recommend sleeping"},{"startTime":532.121,"endTime":538.665,"body":"in shorts and a sports bra or a comfy bra. For"},{"startTime":532.121,"endTime":538.665,"body":"gentlemen, if you're listening, just probably"},{"startTime":538.705,"endTime":545.02,"body":"shorts is fine. I look like an alien when I"},{"startTime":538.705,"endTime":545.02,"body":"go to sleep and that's because I try to optimize"},{"startTime":545.04,"endTime":551.364,"body":"my sleep. So I wear an eye mask to keep light"},{"startTime":545.04,"endTime":551.364,"body":"out of my eyes. I wear earplugs to make sure"},{"startTime":551.404,"endTime":557.468,"body":"nothing wakes me up and I actually tape my mouth"},{"startTime":551.404,"endTime":557.468,"body":"shut using some NexCare tape. Talk to your"},{"startTime":557.508,"endTime":562.25,"body":"doctor before doing that one because if you"},{"startTime":557.508,"endTime":562.25,"body":"have sleep apnea or a deviated septum or anything"},{"startTime":562.29,"endTime":568.878,"body":"like that, that may not be safe for you. However,"},{"startTime":562.29,"endTime":568.878,"body":"breathing through your mouth is... just inferior"},{"startTime":568.898,"endTime":573.06,"body":"to breathing through your nose and it doesn't"},{"startTime":568.898,"endTime":573.06,"body":"allow you to get into a deep sleep. Last but"},{"startTime":573.08,"endTime":578.923,"body":"not least, a couple other things. Chamomile"},{"startTime":573.08,"endTime":578.923,"body":"tea can be greatly beneficial. I think I mentioned"},{"startTime":578.943,"endTime":584.226,"body":"that earlier, but this helps calm down the body."},{"startTime":578.943,"endTime":584.226,"body":"I recommend dimming the lights in your home"},{"startTime":584.246,"endTime":589.169,"body":"or turning them completely off about an hour"},{"startTime":584.246,"endTime":589.169,"body":"before bed and getting off of electronics about"},{"startTime":589.229,"endTime":595.236,"body":"an hour before bed as well. All right, the second"},{"startTime":589.229,"endTime":595.236,"body":"of the nine physical requirements is to consume"},{"startTime":595.316,"endTime":602.519,"body":"about 85% of your diet from whole natural foods."},{"startTime":595.316,"endTime":602.519,"body":"Food quality, I cannot tell you how much of"},{"startTime":602.539,"endTime":608.001,"body":"a difference it makes, okay? I have seen clients"},{"startTime":602.539,"endTime":608.001,"body":"eat the exact same calories, one coming from"},{"startTime":608.822,"endTime":613.464,"body":"processed junk food and eating out a lot, and"},{"startTime":608.822,"endTime":613.464,"body":"one coming from whole natural foods, and the"},{"startTime":613.504,"endTime":617.67,"body":"whole natural foods literally being the difference"},{"startTime":613.504,"endTime":617.67,"body":"in whether or not they lose weight. There are"},{"startTime":617.71,"endTime":623.211,"body":"lots of reasons why, but just to kind of summarize,"},{"startTime":617.71,"endTime":623.211,"body":"whole natural foods are lower in calories,"},{"startTime":623.291,"endTime":628.073,"body":"typically lower in calories than processed foods."},{"startTime":623.291,"endTime":628.073,"body":"They're higher in nutrients compared to processed"},{"startTime":628.093,"endTime":633.335,"body":"foods. They help you maintain stable blood sugar"},{"startTime":628.093,"endTime":633.335,"body":"levels. They help you reduce cravings. They"},{"startTime":633.375,"endTime":638.676,"body":"improve your overall health. They support your"},{"startTime":633.375,"endTime":638.676,"body":"thyroid, and they make it a lot easier to stick"},{"startTime":638.716,"endTime":644.438,"body":"to that calorie deficit, which is what you need"},{"startTime":638.716,"endTime":644.438,"body":"for fat loss. So... in any way, shape, or form,"},{"startTime":644.478,"endTime":650.84,"body":"if you can incorporate more vegetables into"},{"startTime":644.478,"endTime":650.84,"body":"your diet, fruits, lean proteins, these are"},{"startTime":650.88,"endTime":656.581,"body":"going to really, really help you. I just, I"},{"startTime":650.88,"endTime":656.581,"body":"can't tell you how important this is. Like"},{"startTime":656.621,"endTime":661.363,"body":"I said, I've had clients get their protein from"},{"startTime":656.621,"endTime":661.363,"body":"protein bars and shakes, and clients get their"},{"startTime":661.403,"endTime":667.945,"body":"protein from chicken thighs and ground beef,"},{"startTime":661.403,"endTime":667.945,"body":"and the difference is crazy to me. I've seen"},{"startTime":667.965,"endTime":672.866,"body":"this happen time and time again, anecdotally."},{"startTime":667.965,"endTime":672.866,"body":"In case you're not convinced by my anecdote,"},{"startTime":672.966,"endTime":677.408,"body":"a study published in the Journal of American"},{"startTime":672.966,"endTime":677.408,"body":"College of Nutrition found that a diet consisting"},{"startTime":677.488,"endTime":682.27,"body":"mostly of whole foods led to greater weight"},{"startTime":677.488,"endTime":682.27,"body":"loss compared to diets in processed foods."},{"startTime":682.71,"endTime":686.612,"body":"So even if you weren't to track your macros"},{"startTime":682.71,"endTime":686.612,"body":"or track your calories and you just switch"},{"startTime":687.012,"endTime":692.634,"body":"to a diet with less processed foods, I guarantee"},{"startTime":687.012,"endTime":692.634,"body":"you would see better results and quicker weight"},{"startTime":692.654,"endTime":699.317,"body":"loss. All right, my third physical requirement"},{"startTime":692.654,"endTime":699.317,"body":"to lose 20 or more pounds is to hit your damn"},{"startTime":699.497,"endTime":706.26,"body":"protein. So the way to calculate your protein"},{"startTime":699.497,"endTime":706.26,"body":"goal, take your target body weight, whatever"},{"startTime":706.3,"endTime":712.382,"body":"your goal weight is, and you're gonna eat one"},{"startTime":706.3,"endTime":712.382,"body":"gram of protein per pound of that target body"},{"startTime":712.422,"endTime":717.805,"body":"weight. Now, if you've never tracked protein"},{"startTime":712.422,"endTime":717.805,"body":"before, I highly recommend starting, but let's"},{"startTime":717.825,"endTime":723.287,"body":"say you start tracking your protein and your"},{"startTime":717.825,"endTime":723.287,"body":"target protein goal is 130 grams and you only"},{"startTime":723.367,"endTime":728.229,"body":"eat 75 grams, you don't need to increase it"},{"startTime":723.367,"endTime":728.229,"body":"overnight. By the way, this goes for everything"},{"startTime":728.249,"endTime":732.439,"body":"I'm talking about today. If you only get six"},{"startTime":728.249,"endTime":732.439,"body":"hours of sleep, aim for seven. Don't try to"},{"startTime":732.519,"endTime":739.363,"body":"aim for nine. If you only eat, you know, every"},{"startTime":732.519,"endTime":739.363,"body":"other meal is junk food, try to just decrease"},{"startTime":739.423,"endTime":745.086,"body":"to only one junk food meal a day, right, baby"},{"startTime":739.423,"endTime":745.086,"body":"step it. But for this one in particular, if"},{"startTime":745.106,"endTime":750.369,"body":"you go from eating very little protein or no"},{"startTime":745.106,"endTime":750.369,"body":"protein to a ton of protein, it can cause a"},{"startTime":750.429,"endTime":756.153,"body":"lot of issues for your digestive system. So"},{"startTime":750.429,"endTime":756.153,"body":"you wanna slowly step your way up. Now, I've"},{"startTime":756.193,"endTime":761.115,"body":"talked a lot about protein before. but protein"},{"startTime":756.193,"endTime":761.115,"body":"is absolutely essential for preserving muscle"},{"startTime":761.155,"endTime":768.139,"body":"mass during weight loss. Muscle tissue burns"},{"startTime":761.155,"endTime":768.139,"body":"more calories at rest than fat tissue. So maintaining"},{"startTime":768.179,"endTime":772.461,"body":"that muscle tissue is going to help you keep"},{"startTime":768.179,"endTime":772.461,"body":"your metabolism high. This is the same reason"},{"startTime":772.781,"endTime":777.804,"body":"we strength train when we're trying to lose"},{"startTime":772.781,"endTime":777.804,"body":"weight, okay? Protein also has what's called"},{"startTime":777.944,"endTime":783.607,"body":"a high thermic effect, meaning your body actually"},{"startTime":777.944,"endTime":783.607,"body":"burns more calories by digesting it compared"},{"startTime":783.627,"endTime":790.272,"body":"to fats or carbs. So once again, let's say you're"},{"startTime":783.627,"endTime":790.272,"body":"200 pounds, your goal weight is 150 pounds,"},{"startTime":790.732,"endTime":796.497,"body":"you would want to eat 150 grams of protein per"},{"startTime":790.732,"endTime":796.497,"body":"day. All right, and you would wanna get this"},{"startTime":796.537,"endTime":803.904,"body":"through things like chicken breast, fish, tofu,"},{"startTime":796.537,"endTime":803.904,"body":"if you're a vegetarian, ground meats, high"},{"startTime":803.924,"endTime":810.49,"body":"quality Greek yogurt, so grass-fed dairy, grass-fed"},{"startTime":803.924,"endTime":810.49,"body":"cheese, whatever you like, but you wanna make"},{"startTime":810.51,"endTime":813.853,"body":"sure you're hitting these protein goals, it's"},{"startTime":810.51,"endTime":813.853,"body":"going to make a huge difference for you on"},{"startTime":813.893,"endTime":818.214,"body":"your journey. And it's going to be important"},{"startTime":813.893,"endTime":818.214,"body":"when you're maintaining your weight loss too,"},{"startTime":818.535,"endTime":823.256,"body":"because you want to be able to keep yourself"},{"startTime":818.535,"endTime":823.256,"body":"full throughout the day. All right, the fourth"},{"startTime":823.296,"endTime":828.217,"body":"requirement is very simple, yet I see a lot"},{"startTime":823.296,"endTime":828.217,"body":"of people struggling to pick this low-hanging"},{"startTime":828.277,"endTime":834.299,"body":"fruit and to check off this easy goal every"},{"startTime":828.277,"endTime":834.299,"body":"day, and that's to drink enough water. So the"},{"startTime":834.339,"endTime":838.22,"body":"formula for water is you're gonna take your"},{"startTime":834.339,"endTime":838.22,"body":"current body weight. So let's say you currently"},{"startTime":838.26,"endTime":843.402,"body":"weigh 200 pounds, you're gonna divide it by"},{"startTime":838.26,"endTime":843.402,"body":"two, so that's gonna give you 100. and then"},{"startTime":843.422,"endTime":849.664,"body":"you're gonna add 15. So that's gonna give you"},{"startTime":843.422,"endTime":849.664,"body":"115. That's the number of ounces of water you"},{"startTime":849.704,"endTime":855.325,"body":"want to drink in a day. Okay, I'll give you"},{"startTime":849.704,"endTime":855.325,"body":"another example. Let's say you weigh 140 pounds"},{"startTime":855.986,"endTime":860.187,"body":"and you want to make sure you're adequately"},{"startTime":855.986,"endTime":860.187,"body":"hydrated. You're gonna take your weight, 140."},{"startTime":860.987,"endTime":866.549,"body":"You're gonna divide it by two to get 70. And"},{"startTime":860.987,"endTime":866.549,"body":"then you're gonna add 15 to get 85 ounces of"},{"startTime":866.589,"endTime":872.712,"body":"water per day. Staying hydrated is vital for"},{"startTime":866.589,"endTime":872.712,"body":"your metabolism and your energy levels. If"},{"startTime":872.772,"endTime":877.375,"body":"anyone's ever like, oh, I have no energy throughout"},{"startTime":872.772,"endTime":877.375,"body":"the day, I'm feeling so sluggish and I'm feeling"},{"startTime":877.415,"endTime":882.417,"body":"so heavy, I'm like, you're probably dehydrated."},{"startTime":877.415,"endTime":882.417,"body":"It's also going to help with your digestion."},{"startTime":882.477,"endTime":886.84,"body":"It's gonna help with the transportation of nutrients"},{"startTime":882.477,"endTime":886.84,"body":"throughout your body. It can keep you full,"},{"startTime":886.88,"endTime":893.423,"body":"which reduces your overall food intake. Dehydration,"},{"startTime":886.88,"endTime":893.423,"body":"on the other hand, can lead to puffiness and"},{"startTime":893.463,"endTime":898.394,"body":"water retention, and it can make you feel like"},{"startTime":893.463,"endTime":898.394,"body":"you're not losing fat. If you struggle getting"},{"startTime":898.414,"endTime":903.475,"body":"your water in, the first thing I recommend doing"},{"startTime":898.414,"endTime":903.475,"body":"is buying a reusable water bottle. So I have"},{"startTime":903.635,"endTime":910.657,"body":"one that's 40 ounces, and I know that my water"},{"startTime":903.635,"endTime":910.657,"body":"goal is 85, I believe, ounces per day. So what"},{"startTime":910.817,"endTime":916.839,"body":"I do is I know, okay, I've got to drink two"},{"startTime":910.817,"endTime":916.839,"body":"full bottles, reusable bottles full of water."},{"startTime":916.859,"endTime":921.301,"body":"That's gonna give me 80 ounces. And then I usually"},{"startTime":916.859,"endTime":921.301,"body":"get at least a little bit of water from another"},{"startTime":921.341,"endTime":925.698,"body":"source, like maybe an electrolyte drink or something"},{"startTime":921.341,"endTime":925.698,"body":"like that. So... You know, if you have to get"},{"startTime":925.718,"endTime":930.08,"body":"100 ounces of water per day, you could get a"},{"startTime":925.718,"endTime":930.08,"body":"40 ounce bottle and know that you need to drink"},{"startTime":930.2,"endTime":936.084,"body":"two to two and a half of those every single"},{"startTime":930.2,"endTime":936.084,"body":"day to get your water in. I've had clients"},{"startTime":936.124,"endTime":941.467,"body":"set reminders on their phone. My personal favorite"},{"startTime":936.124,"endTime":941.467,"body":"way to make sure I at least get some water"},{"startTime":941.547,"endTime":946.849,"body":"in during the day, because it is easy to forget"},{"startTime":941.547,"endTime":946.849,"body":"sometimes, is I always make myself drink one"},{"startTime":946.909,"endTime":952.192,"body":"full bottle, that 40 ounce bottle of water,"},{"startTime":946.909,"endTime":952.192,"body":"before I even allow myself to have coffee."},{"startTime":952.252,"endTime":956.827,"body":"So first I hydrate my body with that. then I"},{"startTime":952.252,"endTime":956.827,"body":"allow myself to have coffee and other drinks"},{"startTime":956.847,"endTime":961.31,"body":"and stuff like that throughout the day. All"},{"startTime":956.847,"endTime":961.31,"body":"right, the next physical requirement is at"},{"startTime":961.39,"endTime":968.355,"body":"least 8,000 steps per day. So regular physical"},{"startTime":961.39,"endTime":968.355,"body":"activity like walking not only increases the"},{"startTime":968.375,"endTime":972.878,"body":"amount of calories that you burn, but it also"},{"startTime":968.375,"endTime":972.878,"body":"improves your cardiovascular health. It can"},{"startTime":972.918,"endTime":979.443,"body":"help you manage stress. It's a low impact exercise."},{"startTime":972.918,"endTime":979.443,"body":"It's super easy and super accessible. It's"},{"startTime":979.483,"endTime":985.476,"body":"just, ugh, you just please try to get your steps"},{"startTime":979.483,"endTime":985.476,"body":"in. I A lot of you work desk jobs, so do I."},{"startTime":985.876,"endTime":991.001,"body":"I really prioritize making time throughout the"},{"startTime":985.876,"endTime":991.001,"body":"day to take walks. In fact, I just finished"},{"startTime":991.041,"endTime":995.646,"body":"up a Facebook Live earlier. I needed to record"},{"startTime":991.041,"endTime":995.646,"body":"this podcast afterwards and I was in like a,"},{"startTime":995.926,"endTime":1000.13,"body":"ugh, just like agitated mood because I just"},{"startTime":995.926,"endTime":1000.13,"body":"spent like 30 minutes talking about the same"},{"startTime":1000.17,"endTime":1004.875,"body":"topic on a Facebook Live and I'm like, now I've"},{"startTime":1000.17,"endTime":1004.875,"body":"got to record it on the podcast too. So what"},{"startTime":1004.895,"endTime":1010.074,"body":"did I do? I got up, put my crocs on. didn't"},{"startTime":1004.895,"endTime":1010.074,"body":"even put real shoes on, and just took a five"},{"startTime":1010.094,"endTime":1014.756,"body":"minute walk around the block. I felt energized,"},{"startTime":1010.094,"endTime":1014.756,"body":"I felt better, I got some steps in, came back"},{"startTime":1014.796,"endTime":1021.479,"body":"and started recording this podcast. Being completely"},{"startTime":1014.796,"endTime":1021.479,"body":"sedentary is horrible for your body and really,"},{"startTime":1021.579,"endTime":1026.601,"body":"really makes fat loss a lot more difficult."},{"startTime":1021.579,"endTime":1026.601,"body":"You've gotta get some movement in. So whatever"},{"startTime":1026.661,"endTime":1031.114,"body":"it takes, scheduling in walks, It can just be"},{"startTime":1026.661,"endTime":1031.114,"body":"in little five minute increments. I've been"},{"startTime":1031.134,"endTime":1035.236,"body":"doing a lot more of that recently because it's"},{"startTime":1031.134,"endTime":1035.236,"body":"been so damn hot in Durham. There's been like"},{"startTime":1035.256,"endTime":1040.738,"body":"a heat advisory like every single day. So I've"},{"startTime":1035.256,"endTime":1040.738,"body":"just been doing like five, 10, 15 minutes spurts"},{"startTime":1040.778,"endTime":1045.879,"body":"of walking at a time, even just doing chores"},{"startTime":1040.778,"endTime":1045.879,"body":"around the house, just being active. It adds"},{"startTime":1046.059,"endTime":1051.061,"body":"up, it burns calories, it's good for recovery,"},{"startTime":1046.059,"endTime":1051.061,"body":"it's good for stress management. It makes fat"},{"startTime":1051.081,"endTime":1057.265,"body":"loss a lot easier. Along the lines of movement,"},{"startTime":1051.081,"endTime":1057.265,"body":"I can't believe I put strength training after"},{"startTime":1057.325,"endTime":1061.848,"body":"steps, but I did so because I think steps are"},{"startTime":1057.325,"endTime":1061.848,"body":"a little bit more accessible for people than"},{"startTime":1061.888,"endTime":1066.932,"body":"strength training is, but two to three days"},{"startTime":1061.888,"endTime":1066.932,"body":"per week of full body strength training is"},{"startTime":1067.132,"endTime":1074.617,"body":"absolutely vital. That's going to go ahead and"},{"startTime":1067.132,"endTime":1074.617,"body":"be our, what are we on? Sixth requirement for"},{"startTime":1074.817,"endTime":1080.121,"body":"losing weight and keeping it off. So strength"},{"startTime":1074.817,"endTime":1080.121,"body":"builds muscle, excuse me, strength training"},{"startTime":1080.161,"endTime":1085.821,"body":"builds muscle. and maintains muscle mass, which"},{"startTime":1080.161,"endTime":1085.821,"body":"like we talked about before, is crucial for"},{"startTime":1085.881,"endTime":1091.124,"body":"a higher metabolism or resting metabolic rate."},{"startTime":1085.881,"endTime":1091.124,"body":"It improves your body composition, it makes"},{"startTime":1091.144,"endTime":1097.729,"body":"you look more toned as you lose fat, and it's"},{"startTime":1091.144,"endTime":1097.729,"body":"just so good for you. It's good for balancing"},{"startTime":1097.749,"endTime":1102.392,"body":"out your hormones, it's good for your cognitive"},{"startTime":1097.749,"endTime":1102.392,"body":"health, it's good for your bone health. Two"},{"startTime":1102.412,"endTime":1107.203,"body":"to three days, full body strength training."},{"startTime":1102.412,"endTime":1107.203,"body":"you will not look back if you get consistent"},{"startTime":1107.223,"endTime":1112.526,"body":"with it. You will feel so good. I, one of the"},{"startTime":1107.223,"endTime":1112.526,"body":"most like rewarding things I see in my work"},{"startTime":1112.566,"endTime":1117.468,"body":"with my clients is when my female, well, I mostly"},{"startTime":1112.566,"endTime":1117.468,"body":"train females. I only have a one male client"},{"startTime":1117.488,"endTime":1122.371,"body":"right now, but when my female clients start"},{"startTime":1117.488,"endTime":1122.371,"body":"strength training, they start to like it, they"},{"startTime":1122.391,"endTime":1126.773,"body":"feel strong, they feel empowered, they feel"},{"startTime":1122.391,"endTime":1126.773,"body":"more confident. It shows up in so many different"},{"startTime":1126.853,"endTime":1131.396,"body":"areas of their life. And like I said, it makes"},{"startTime":1126.853,"endTime":1131.396,"body":"a huge difference on your weight loss journey."},{"startTime":1131.436,"endTime":1136.83,"body":"This is another thing where if I can't see a"},{"startTime":1131.436,"endTime":1136.83,"body":"client Where if I can't get a client to see"},{"startTime":1136.87,"endTime":1141.652,"body":"results and they're not strength training, I"},{"startTime":1136.87,"endTime":1141.652,"body":"always like banging in their head like, hey,"},{"startTime":1142.093,"endTime":1145.914,"body":"let's start strength training. I guarantee you"},{"startTime":1142.093,"endTime":1145.914,"body":"start seeing results and changes in your body"},{"startTime":1145.954,"endTime":1151.617,"body":"composition. And even when they haven't lost"},{"startTime":1145.954,"endTime":1151.617,"body":"a, you know, insanely impressive amount of"},{"startTime":1151.697,"endTime":1156.419,"body":"weight on the scale, when they strength train,"},{"startTime":1151.697,"endTime":1156.419,"body":"we see huge differences in their before and"},{"startTime":1156.459,"endTime":1162.302,"body":"after pictures. This next one I'm about to talk"},{"startTime":1156.459,"endTime":1162.302,"body":"about is so underrated. I guarantee you're"},{"startTime":1162.342,"endTime":1167.807,"body":"not doing it, and I guarantee it will make a"},{"startTime":1162.342,"endTime":1167.807,"body":"dramatic difference on your journey if you"},{"startTime":1167.907,"endTime":1174.012,"body":"actually stick with it. And that is doing some"},{"startTime":1167.907,"endTime":1174.012,"body":"sort of physical and mental stress management"},{"startTime":1174.112,"endTime":1179.637,"body":"every day. So chronic stress, which we're all"},{"startTime":1174.112,"endTime":1179.637,"body":"dealing with because we're dealing with our"},{"startTime":1179.697,"endTime":1186.283,"body":"family, we're dealing with the pets, we're dealing"},{"startTime":1179.697,"endTime":1186.283,"body":"with work, we're dealing with financial situation,"},{"startTime":1186.303,"endTime":1191.059,"body":"your finances, right, everyone's dealing with"},{"startTime":1186.303,"endTime":1191.059,"body":"chronic stress. Chronic stress can lead to"},{"startTime":1191.259,"endTime":1196.884,"body":"elevated cortisol levels, which increase your"},{"startTime":1191.259,"endTime":1196.884,"body":"appetite and promote fat storage, especially"},{"startTime":1196.904,"endTime":1201.408,"body":"in the abdominal area. So those of you with"},{"startTime":1196.904,"endTime":1201.408,"body":"a lot of belly fat, remember this, all right?"},{"startTime":1201.708,"endTime":1207.373,"body":"Managing that stress is not something that you"},{"startTime":1201.708,"endTime":1207.373,"body":"just should do, it's something that you absolutely"},{"startTime":1207.693,"endTime":1213.698,"body":"need to do to keep your cortisol levels in check,"},{"startTime":1207.693,"endTime":1213.698,"body":"to improve your overall health, to make you"},{"startTime":1213.738,"endTime":1220.507,"body":"feel better mentally, and to make it easier"},{"startTime":1213.738,"endTime":1220.507,"body":"to lose fat. So some physical stress management"},{"startTime":1220.767,"endTime":1230.012,"body":"practices include yoga, meditation, deep breathing,"},{"startTime":1220.767,"endTime":1230.012,"body":"walks in nature, and then mental stress management"},{"startTime":1230.072,"endTime":1236.215,"body":"activities are things you like to do. Maybe"},{"startTime":1230.072,"endTime":1236.215,"body":"it's taking a bath, setting boundaries is a"},{"startTime":1236.255,"endTime":1242.879,"body":"big one, reading, any hobbies that just make"},{"startTime":1236.255,"endTime":1242.879,"body":"you feel nice. I like to remind clients to"},{"startTime":1242.939,"endTime":1247.341,"body":"try to engage in things that brought them joy"},{"startTime":1242.939,"endTime":1247.341,"body":"as a kid. Even if it's something silly like"},{"startTime":1247.758,"endTime":1252.68,"body":"Puzzling or video games like do it if it's going"},{"startTime":1247.758,"endTime":1252.68,"body":"to help bring your stress down I'm not kidding"},{"startTime":1253.06,"endTime":1257.162,"body":"if you do everything else on this list, but"},{"startTime":1253.06,"endTime":1257.162,"body":"you do not manage your stress You will not"},{"startTime":1257.222,"endTime":1262.704,"body":"see good results stress bleeds into everything"},{"startTime":1257.222,"endTime":1262.704,"body":"else as well, right? So like if you're super"},{"startTime":1262.744,"endTime":1266.425,"body":"stressed out, you're gonna be less likely to"},{"startTime":1262.744,"endTime":1266.425,"body":"take your walk You're gonna be less likely"},{"startTime":1266.485,"endTime":1271.648,"body":"to eat whole natural foods, right? You're gonna"},{"startTime":1266.485,"endTime":1271.648,"body":"have a harder time sleeping. So it feeds into"},{"startTime":1271.708,"endTime":1276.886,"body":"everything else All right this next one. We're"},{"startTime":1271.708,"endTime":1276.886,"body":"almost done. Hang in there ladies And whatever"},{"startTime":1276.926,"endTime":1280.529,"body":"gentlemen listen, I always say ladies and I"},{"startTime":1276.926,"endTime":1280.529,"body":"feel bad, but I don't think I have a huge male"},{"startTime":1280.609,"endTime":1286.534,"body":"audience. This next one I can tell you a lot"},{"startTime":1280.609,"endTime":1286.534,"body":"about and that is a healthy gut. So a healthy"},{"startTime":1286.574,"endTime":1292.359,"body":"gut microbiome aids in digestion and nutrient"},{"startTime":1286.574,"endTime":1292.359,"body":"absorption, supports a strong immune system"},{"startTime":1292.459,"endTime":1297.863,"body":"and it can influence weight regulation. So any"},{"startTime":1292.459,"endTime":1297.863,"body":"sort of imbalance in your gut bacteria can"},{"startTime":1297.903,"endTime":1303.668,"body":"cause obesity, it can cause difficulty losing"},{"startTime":1297.903,"endTime":1303.668,"body":"weight. I know this better than anyone else."},{"startTime":1303.748,"endTime":1308.767,"body":"Anytime my gut health is really poor. I find"},{"startTime":1303.748,"endTime":1308.767,"body":"that I put on weight easily, I'm very inflamed,"},{"startTime":1308.787,"endTime":1313.889,"body":"so I just look heavier and I feel like crap."},{"startTime":1308.787,"endTime":1313.889,"body":"So, gut health is super individualized, but"},{"startTime":1313.929,"endTime":1319.672,"body":"some basic ways you can improve your gut health"},{"startTime":1313.929,"endTime":1319.672,"body":"include eating a diet rich in fiber, fermented"},{"startTime":1319.692,"endTime":1326.315,"body":"foods like yogurt, kefir, sauerkraut, prebiotics,"},{"startTime":1319.692,"endTime":1326.315,"body":"which are found in foods like garlic and onions"},{"startTime":1326.515,"endTime":1334.24,"body":"and apples and bananas, and managing your stress"},{"startTime":1326.515,"endTime":1334.24,"body":"because... really, really high stress lifestyles"},{"startTime":1334.28,"endTime":1339.663,"body":"can also cause gut health issues. That was a"},{"startTime":1334.28,"endTime":1339.663,"body":"part of the reason I developed mine. Honestly,"},{"startTime":1339.763,"endTime":1345.407,"body":"gut health needs its whole entire, you know,"},{"startTime":1339.763,"endTime":1345.407,"body":"separate podcast, so I won't get too much more"},{"startTime":1345.467,"endTime":1350.27,"body":"into it today, but if you suspect you have gut"},{"startTime":1345.467,"endTime":1350.27,"body":"health issues and you're not losing weight,"},{"startTime":1350.29,"endTime":1355.494,"body":"you need to tackle those before the weight loss"},{"startTime":1350.29,"endTime":1355.494,"body":"will come. And similarly, the last requirement"},{"startTime":1355.634,"endTime":1361.346,"body":"is a healthy hormonal profile. Those of you"},{"startTime":1355.634,"endTime":1361.346,"body":"that are bordering up on menopause know that"},{"startTime":1361.386,"endTime":1366.511,"body":"when your hormones are out of whack, things"},{"startTime":1361.386,"endTime":1366.511,"body":"can get crazy really fast. So hormones regulate"},{"startTime":1366.531,"endTime":1372.036,"body":"your metabolism, they regulate your hunger,"},{"startTime":1366.531,"endTime":1372.036,"body":"they regulate fat storage. Imbalances in hormones,"},{"startTime":1372.476,"endTime":1377.241,"body":"hormones like insulin, like thyroid and sex"},{"startTime":1372.476,"endTime":1377.241,"body":"hormones, can make it very difficult to lose"},{"startTime":1377.281,"endTime":1382.445,"body":"weight. So making sure your hormones are in"},{"startTime":1377.281,"endTime":1382.445,"body":"the right spot will make sure that your metabolism"},{"startTime":1382.525,"endTime":1388.25,"body":"is functioning properly and you can actually"},{"startTime":1382.525,"endTime":1388.25,"body":"lose weight. So... Again, hormones is just"},{"startTime":1388.27,"endTime":1394.174,"body":"like gut health, it needs its own separate podcast,"},{"startTime":1388.27,"endTime":1394.174,"body":"but some very basic tips for that include regular"},{"startTime":1394.274,"endTime":1398.936,"body":"exercise, a balanced diet, getting enough sleep,"},{"startTime":1394.274,"endTime":1398.936,"body":"all the other stuff that we've been talking"},{"startTime":1398.956,"endTime":1405.32,"body":"about for the past 20 minutes. So there you"},{"startTime":1398.956,"endTime":1405.32,"body":"have it. Those are the nine physical requirements"},{"startTime":1405.4,"endTime":1411.884,"body":"to lose 20 or more pounds and keep off the weight."},{"startTime":1405.4,"endTime":1411.884,"body":"Now, like I said earlier, you do not need to"},{"startTime":1412.004,"endTime":1417.594,"body":"overwhelm yourself and get yourself all worked"},{"startTime":1412.004,"endTime":1417.594,"body":"up. because you want to do all of them at the"},{"startTime":1417.634,"endTime":1423.056,"body":"same time. I do not recommend that at all. I"},{"startTime":1417.634,"endTime":1423.056,"body":"recommend taking our change questionnaire,"},{"startTime":1423.376,"endTime":1427.997,"body":"figuring out which ones are gonna be the best"},{"startTime":1423.376,"endTime":1427.997,"body":"for you so that you can start seeing some progress"},{"startTime":1428.077,"endTime":1433.779,"body":"and build some momentum and eventually master"},{"startTime":1428.077,"endTime":1433.779,"body":"all nine of these habits. And I'll repeat myself"},{"startTime":1433.879,"endTime":1439.66,"body":"once more, you don't necessarily need to start"},{"startTime":1433.879,"endTime":1439.66,"body":"with all the numbers I gave, right? So if you"},{"startTime":1439.74,"endTime":1445.747,"body":"can't get in half your body weight plus 15 in"},{"startTime":1439.74,"endTime":1445.747,"body":"ounces of water, start with just half your"},{"startTime":1445.787,"endTime":1450.169,"body":"body weight or three quarters of your body weight"},{"startTime":1445.787,"endTime":1450.169,"body":"or something, hold on, three quarters is more"},{"startTime":1450.189,"endTime":1457.114,"body":"than a half, a third of your body weight. This"},{"startTime":1450.189,"endTime":1457.114,"body":"is why I'm, yeah, I'm not a math person. You"},{"startTime":1457.154,"endTime":1461.096,"body":"get what I'm saying. If you can't get 8,000"},{"startTime":1457.154,"endTime":1461.096,"body":"steps a day, start by getting 6,000 and then"},{"startTime":1461.156,"endTime":1466.219,"body":"7,000. Work your way up, figure out which is"},{"startTime":1461.156,"endTime":1466.219,"body":"going to, which of these are going to be the"},{"startTime":1466.239,"endTime":1470.434,"body":"most impactful for you and then work your way"},{"startTime":1466.239,"endTime":1470.434,"body":"up to those numbers. Thank you so much for"},{"startTime":1470.454,"endTime":1475.155,"body":"listening to this episode of the Mindset Diet"},{"startTime":1470.454,"endTime":1475.155,"body":"podcast. If you enjoyed the episode, make sure"},{"startTime":1475.175,"endTime":1479.377,"body":"to share it with your friends and family, leave"},{"startTime":1475.175,"endTime":1479.377,"body":"it a five star rating or review wherever you're"},{"startTime":1479.417,"endTime":1484.838,"body":"listening and yeah, connect with me. Follow"},{"startTime":1479.417,"endTime":1484.838,"body":"me on Instagram, the link to do that is below."},{"startTime":1485.799,"endTime":1490.26,"body":"Join my private Facebook community, the link"},{"startTime":1485.799,"endTime":1490.26,"body":"to do that is below. Email me if you have questions,"},{"startTime":1490.38,"endTime":1495.001,"body":"email me if you want a copy of this list. I'm"},{"startTime":1490.38,"endTime":1495.001,"body":"really giving it just to clients right now."},{"startTime":1495.414,"endTime":1501.956,"body":"But if you want it written out, you can email"},{"startTime":1495.414,"endTime":1501.956,"body":"me at the email down below, iman at buil and"},{"startTime":1502.016,"endTime":1506.819,"body":"I can send you a PDF copy of the list and take"},{"startTime":1502.016,"endTime":1506.819,"body":"the change questionnaire, because I guarantee"},{"startTime":1507.179,"endTime":1511.18,"body":"it'll help you on your weight loss journey."},{"startTime":1507.179,"endTime":1511.18,"body":"As always, I'm wishing you wellness, and I'll"},{"startTime":1511.2,"endTime":1512.481,"body":"see you in the next episode."}]}