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What's going on, ladies and 
gents, Robert Sikes keto 

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Savage.com and today I have 
special guests Crystal Renault 

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on the line. 
How are you Crystal? 

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I'm great. 
How are you? 

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I'm doing wonderfully. 
Well, give me some background. 

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Know, your Aikido Quest coach. 
And I've kind of I was stalking 

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you on Instagram prior to this 
this conversation kind of get 

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some background on you and looks
like you've lost quite a bit of 

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weight and you lift hard, you 
lift heavy. 

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Which I'm happy to see other 
people doing, especially with a 

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ketogenic diet. 
So dive into your background. 

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Give me some kind of your 
biochem look. 

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Got you into the keto space and 
its entirety. 

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Well, I used to be an all-around
athlete in high school. 

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I grew up the typical childhood 
of riding the bike everywhere. 

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You needed to go spending. 
My Summers swimming with friends

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at the pool, I was always active
and now the ice cream, the 

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sugary treats the pizza. 
Those are all very normal with 

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my childhood growing up, but 
being so active, I didn't I 

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didn't see any negative negative
sides to that. 

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So I continue just thing and Lee
and eating that kind of diet and

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I didn't see any effects until I
was a little bit more of an 

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adult. 
So when I was going through 

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College full-time working, three
jobs, just a lot of stress, a 

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terrible environment, I wasn't 
taking care of my body 

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especially with nutrients and I 
started seeing the weight gain 

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as the first initial issue when 
I was about 19, 20 years old, 

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which is something is pretty 
young for someone to start kind 

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of gaining weight. 8 and the way
that I was feeling. 

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So I didn't really pay much 
attention to it. 

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You know. 
I just mentally didn't see 

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myself the way that my body 
started kind of changing. 

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I kind of just ignored it just, 
you know, relying on my youth I 

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really didn't expect for it to 
go the way that it was going. 

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But it ended up being to the 
point where I just was very 

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unhappy with myself physically, 
around age, 21, 22, you know, 

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the drinking, the lack of Going 
out with friends, the poor 

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eating habits, I could really 
start physically feeling the 

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changes, so I decided to go back
to kind of the training that I 

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used to go through. 
Whether it was like the I was in

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gymnastics, I was in track and 
field, I played like a lot of 

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street basketball, so I kind of 
wanted to start going back to 

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the gym as adults. 
That's kind of like the image. 

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Like, okay, I'm gonna go to the 
gym and work out and get fit. 

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But unfortunately, without a 
coach through Sports, I had no 

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idea what to do. 
I was very intimidated by the 

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gym. 
I have never put myself through 

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a workout so I was the person 
using YouTube and 

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bodybuilding.com I was looking 
for videos anything to just get 

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me started in the right 
direction because I had no help 

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and support. 
So my my training started with 

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workout videos, you know, on my 
phone and just trying to piece 

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together what it takes to Least 
lose some of the weight and diet

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at this point, wasn't even a 
thought I thought that training 

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was what have people been in 
healthy. 

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So, I went through a couple 
years of that, where I did lose 

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the first 10 pounds. 
Now, like, in high school, my 

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weight was about 110, by the 
time that I was 21, 22, I've 

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gotten up the highest, I saw the
weight, get up there was 147, 

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which me on a five foot four 
Games. 

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That was more than enough to 
finally put my foot down and say

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aye. 
This is an issue so I can stop 

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it now or I'm gonna regret it 
later. 

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If I continue this path, do I 
was able to knock down the first

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ten pounds and I was pretty 
proud of that. 

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But you know, you can only kill 
yourself in the gym so much for 

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the party when the training. 
So eventually I asked for a 

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personal trainer to help me. 
So I did hire a personal trainer

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to work on. 
For make sure I was lifting 

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properly, I do have a couple 
sports injuries, so lifting 

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properly is really important. 
With anything that I do. 

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So he worked with me on a lot of
things, and he also mentioned 

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diet a few times, but that 
wasn't a specialty. 

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So, I kind of just ignored it 
thinking. 

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If I keep training, if I keep 
lifting heavy, if I keep running

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on this treadmill, I'm going to 
lose all this weight. 

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So I kind of was just 
maintaining my weight at that 

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point. 
I was on the whole loaf at 

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higher carb, high protein diet 
because I thought that's what 

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was healthy. 
So, I continued to this diet for

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A few more years and then are at
25. 

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My mother who I was visiting in 
Ohio is currently living in 

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Chicago. 
But I'm from Ohio. 

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She noticed a lot of changes. 
She noticed that I was exhausted

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all the time. 
I was taking naps, every single 

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day, she noticed that my my had 
mood swings, very irritable 

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irritable. 
So she just as a mother, she 

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told me like I think something's
wrong and that we need to go see

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a doctor. 
So I ended up in Chicago, going 

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to see a specialist. 
You just went through a whole 

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lot of questions to kind of 
figure out how I felt and where 

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I was not just physically but 
you know, met with like hormone 

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imbalances and things like that.
So when I'm doing some blood 

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work and he told me at 25 years 
old, my blood work was similar 

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to a 56 year old woman already 
going through menopause. 

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I looked physically healthy, but
inside I was a disaster. 

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So I, yeah, I left that 
doctor's. 

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An appointment sobbing thinking 
at 25 years old, why am I doing 

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this? 
What's going on? 

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And he even told me that like my
estrogen, everything was so off 

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that if I wanted to have kids at
that point, I couldn't because 

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my body wasn't able to so I was 
as horrible, it is to get that 

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news. 
I was excited that he wanted to 

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be really proactive with me. 
I didn't want to do anything 

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with medication. 
So the first way of attacking 

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this was through through food 
and this is kind of Like, the 

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beginning of me learning that 
everything that I knew about 

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food was wrong. 
So he initially told me to get 

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rid of the brains start adding 
more leafy greens, specifically 

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avocados, things like that. 
And I remember thinking it was 

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crazy, like I'm Asian. 
What do you mean? 

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No rice. 
That is a part of my culture. 

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Like you're telling me not to 
breathe and he's like, I promise

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you, it's okay. 
Just just get rid of it. 

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So I started implementing some 
of the changes that he asked me 

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to To do and being young and 
kind of naive in like I'm not 

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going to do all of it, but I'll 
make some of the changes. 

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And I did notice, my body 
started to change and feeling a 

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little healthier than apps or 
reduced. 

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My energy, levels changed a 
little bit. 

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So, I noticed that diet was 
starting to really affect how I 

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felt. 
So I decided to dig a Little 

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Deeper from there, it kind of 
sparked my curiosity and 

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Obviously years of are to a 
couple years of killing myself 

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in the gym that wasn't working. 
I wasn't getting the results 

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they wanted. 
So let's run with diet. 

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Let's see how diet affect me. 
So I ended up getting in touch 

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with a diet, dietitian prep 
coach, one of my girlfriends did

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did any competitions with him 
but also recommended him for 

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diet. 
So I went to him and be we did a

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quick consultation in person and
even it said to me like you've 

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built the figure if you want to 
do bikini competition, you're 

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already almost there. 
We just got to get the diet down

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so I was excited like okay this 
is like my road to being fit and

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healthy is but working with this
guy and looking like these women

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on stage these beautiful figures
their detail their physiques. 

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That's what I want to look like 
because the me I thought that 

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was healthy. 
So I started working with him 

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for a few months and at some 
point he's like I want to One a 

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keto diet I have never heard of 
this. 

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I've never researched it. 
I was kind of just a little 

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soldier that okay whatever you 
say. 

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I'll just do it and going into 
it. 

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I really wish and this is 
something I preach is that you 

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need to know what you're doing, 
or at least know why you're 

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doing something. 
Don't just do it to someone 

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tells you to I ended up having 
one of the worst transition with

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the phaedo flu. 
And again, I didn't even know 

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what it was but I thought I was 
going to go to the hospital. 

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I was laying in bed. 
Bed in a city that I'm not from 

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with no friends, no one to help 
me. 

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I felt so awful and thank God. 
People from work were willing to

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take me to the hospital but I 
needed to because like, I'm I'm 

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gonna dump this out. 
I don't know what's going on. 

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So that was definitely my 
horrible experience with Geeta 

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was going into it and not 
knowing why, and not having the 

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support of coast to properly. 
Helped me through that 

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transition, it was just like, 
there's your program, we're 

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going to move forward so I 
wasn't happy with that. 

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The experience. 
But once I started Ito and 

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becoming fully adapted, I 
noticed the weight started 

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dropping, I was suffering from 
acne all over my face and my 

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back, I've had that for years, 
all of that cleared up, I just 

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from stress levels my hair. 
Sometimes it followed a little 

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more than normal and uncie do 
that stopped. 

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I've noticed that the like 
symptoms like that had change. 

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My energy levels went up. 
My my gut I stopped loading. 

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I stopped doing Did everything 
was working really smoothly. 

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So I started noticing all these 
positive changes on this diet 

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and when we started getting 
closer and closer to a couple 

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months away from the show, he 
wanted to put me back on carbs 

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and I actually said no I said 
you know what, I feel so good. 

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My body feels so good, why would
I come off of it? 

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So I went from having the 
mentality of I need to be in a 

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prep show. 
I need to compete. 

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I want to look like that. 
Be healthy through being on this

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new diet finding finding all 
these Made it benefit and then 

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refusing to come off of it. 
Because why would I do something

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to work backwards and put myself
in a position of not feeling as 

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healthy? 
So I decided to just be an 

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example of being on a healthy 
diet and incorporating exercise 

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and living a, what I feel is to 
be really healthy lifestyle. 

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So that is, that is my goal and 
what I've taught them to today 

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is wanting to just be an example
for those that, you know, maybe 

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they don't want Compete on stage
and I don't think that's 

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everyone's goal. 
But to be able to live the keto 

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lifestyle, get some exercise in 
and and just be a human being 

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without what the stage is kind 
of brought to us because that's 

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where we only see fit people 
because as you know, obesity is 

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very normal. 
Now, that's what I thought was 

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healthy and it's not and I want 
to portray what it's like to 

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just Use the tools the diet and 
the exercise, the be able to 

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live a life and feel good about 
it. 

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Yeah, I can totally get behind 
that. 

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It's interesting. 
A lot of people, you know, they 

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jump into keto because I wanted 
to do some kind of short-term 

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fix lose a couple pounds for an 
events but then they fall in 

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love with it from a 
sustainability and lifestyle 

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standpoint and then it motivated
his stick with it which is 

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that's that's that's the end 
goal in my opinion. 

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That's what you should strive 
for. 

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Absolutely. 
And people ask me that is one of

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the questions I get the most is 
Is it sustainable? 

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And if you feel healthy and you 
feel, if you've seen all these 

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positive changes, why would you 
go back to the same habit that 

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got you to the place? 
You didn't want to be any 

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longer. 
So when I say it sustainable, I 

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mean I don't count my calories, 
I don't weigh myself, you know, 

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I don't have to measure my Foods
anymore, since I have learned 

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what proper portions are. 
And as you as your hunger levels

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naturally, drop on this diet, 
you don't even have to worry 

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about calories. 
And Portion sizes anymore, your 

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body, just knows what it wants. 
So it's very sustainable and 

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being able to have a diet that 
doesn't stress me out has just 

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added so much positivity to my 
life kind of percent plus I mean

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you're eating quality Wholesome 
foods. 

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Like if you're doing key to the 
right way, you're eating quality

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Wholesome foods which takes so 
much the guesswork out of it. 

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Like if you're trying to do you 
know flexible dieting or If It 

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Fits your Macros approach and 
you're trying to make Pop-Tarts 

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seemed like the right way to go.
I mean, in the back of your mind

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you know that That's not healthy
whereas with keto you should be 

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in Wholesome foods and you know 
you're doing something good for 

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yourself. 
Absolutely. 

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And and I didn't come across a 
lot of that information, until I

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kind of continue to dig deep 
into what I was going through 

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and, you know, how to improve 
pedo. 

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And when I'm doing cardio, I 
hate I hate doing cardio home, I

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hate the treadmill. 
Well, I'll pop up, either like 

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on Spotify or YouTube and I'll 
watch whether it's doctors 

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00:13:02,100 --> 00:13:04,100
information on keto. 
I like to sit there and listen 

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and I'll just continue my own 
education and see what I can 

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find. and that's why I came 
across the grass that 

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grass-finished, whether you 
know, it's instead of it 

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pasture-raised eggs, so the 
quality of food absolutely make 

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the difference and I really 
tried to I don't want to say 

237
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push that on my clients, but I 
try to educate them so that they

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can make the best decisions 
possible. 

239
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And a lot of people ask me, how 
can, how can you afford that? 

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I can afford it. 
Well, I went from having three, 

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00:13:33,600 --> 00:13:38,500
four, five meals a day protein, 
shakes snacks and never feeling 

242
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full never feeling satiated. 
That's a lot of money and now 

243
00:13:41,900 --> 00:13:44,600
I'm going to one to two meals a 
day. 

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I saving a lot of money. 
I'm also not going to the 

245
00:13:47,700 --> 00:13:49,500
doctor's anymore because I feel 
fantastic. 

246
00:13:49,500 --> 00:13:53,100
So I continue to save money. 
Like your own health insurance 

247
00:13:53,500 --> 00:13:57,700
by buying products that are way 
higher in nutrients and better 

248
00:13:57,700 --> 00:14:00,700
quality than these process 
bagged and boxed food. 

249
00:14:00,700 --> 00:14:03,100
Absolutely, I hate it. 
When people try and use the 

250
00:14:03,500 --> 00:14:07,600
price point argument, for you 
know, not jumping into ketogenic

251
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diet. 
And because it's, if you look at

252
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all the variables and all the, 
all the things that you have to 

253
00:14:11,800 --> 00:14:13,800
spend money on throughout the 
course of normal 

254
00:14:13,800 --> 00:14:16,600
carbohydrate-based that I would 
venture to say that you're 

255
00:14:16,900 --> 00:14:18,500
spending a lot more than you 
think you are. 

256
00:14:18,500 --> 00:14:20,200
And then like you said, you're 
not going to spend the money on 

257
00:14:20,200 --> 00:14:23,200
the doctor's visits and all the 
pills and prescriptions if 

258
00:14:23,200 --> 00:14:26,600
you're giving your body the 
right food and on top of that, I

259
00:14:26,600 --> 00:14:31,000
mean you don't have to like a 
poorly formulated ketogenic diet

260
00:14:31,000 --> 00:14:34,900
with subpar, you know, beef is 
still going to be better than 

261
00:14:35,300 --> 00:14:37,800
you know, an extravagant 
carbohydrate based diet. 

262
00:14:37,800 --> 00:14:42,100
So even if you are less at an 
advantage with the, you know, 

263
00:14:42,100 --> 00:14:44,800
the price point, you can still 
make it work and still reap the 

264
00:14:44,800 --> 00:14:47,600
benefits. 
Absolutely, I think that moving 

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00:14:47,600 --> 00:14:49,800
to grass-fed grass-finished wild
pot. 

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00:14:50,300 --> 00:14:54,000
You do everything. 
That I worry about focusing on 

267
00:14:54,000 --> 00:14:57,200
your percentages, the fats, 
proteins and carbs and then as 

268
00:14:57,200 --> 00:14:59,900
things get rolling, start moving
towards better quality foods. 

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00:14:59,900 --> 00:15:03,200
You can't have pork rinds for 
every meal and assume that 

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00:15:03,300 --> 00:15:07,500
that's healthy and I've seen 
that, you know, someone submits 

271
00:15:07,500 --> 00:15:09,400
like oh I had pork rinds and 
pecans for lunch. 

272
00:15:09,400 --> 00:15:13,600
Like that's not exactly a meal 
you want to snack on something 

273
00:15:13,600 --> 00:15:14,500
like that. 
That's fine. 

274
00:15:14,500 --> 00:15:18,800
But you still have to worry 
about quality of nutrient on 

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this diet and that's really what
it's about is just eating Foods 

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that were meant to eat. 
And unfortunately the food 

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00:15:24,800 --> 00:15:28,300
industry has just worried about 
a dollar with extending its 

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00:15:28,300 --> 00:15:32,600
shelf life and adding all of 
these, these chemicals and the 

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00:15:32,608 --> 00:15:34,000
things that we shouldn't be 
eating. 

280
00:15:34,000 --> 00:15:37,200
And that's I think what is 
really hurting us, so kind of 

281
00:15:37,200 --> 00:15:40,900
avoiding that as you continue to
develop your ability of like 

282
00:15:41,100 --> 00:15:45,400
maintaining Beto going in that 
direction is one of the greatest

283
00:15:45,400 --> 00:15:47,000
things. 
That's what I credit. 

284
00:15:47,000 --> 00:15:50,500
The right, my lean physique was 
the fact that I don't eat any of

285
00:15:50,500 --> 00:15:54,000
those things. 
Zai by organic, I buy grass-fed 

286
00:15:54,200 --> 00:15:58,000
and at only two meals a day and 
one of those meals is eggs, it's

287
00:15:58,000 --> 00:15:59,800
pretty cute. 
When it when it comes down to 

288
00:15:59,800 --> 00:16:01,300
it, I think I'm saving way more 
money. 

289
00:16:01,300 --> 00:16:04,900
Then again, the five meals in 
the protein shape, Yeah, 

290
00:16:04,900 --> 00:16:06,700
absolutely. 
And a lot of people don't take 

291
00:16:06,700 --> 00:16:09,700
into consideration the 
absorption of the food you're 

292
00:16:09,700 --> 00:16:11,000
eating. 
I mean if you're eating 

293
00:16:11,200 --> 00:16:15,100
substandard foods and minimal 
quantity of that food is 

294
00:16:15,100 --> 00:16:16,900
actually getting absorbed and 
used by the body. 

295
00:16:17,300 --> 00:16:19,000
It's going to be a larger 
quantity of food. 

296
00:16:19,000 --> 00:16:22,300
But if you're getting the higher
end, you know, truly quality and

297
00:16:22,300 --> 00:16:24,300
Foods. 
You're going to absorb a lot 

298
00:16:24,300 --> 00:16:25,400
more of it. 
So your body's going to, it's 

299
00:16:25,400 --> 00:16:27,600
going to be stretched a lot 
farther for what it's been able 

300
00:16:27,600 --> 00:16:30,700
to do inside you internally. 
So it's from a price standpoint,

301
00:16:30,700 --> 00:16:33,200
it really, it really makes a lot
more sense to do it, right? 

302
00:16:33,200 --> 00:16:35,300
You know. 
Absolutely. 

303
00:16:35,300 --> 00:16:41,500
You can you can buy supplements 
but if everything's not prepared

304
00:16:41,500 --> 00:16:44,500
correctly, like it is in nature 
they're not going to absorb some

305
00:16:44,500 --> 00:16:46,500
of those nutrients so you're 
kind of just throwing your money

306
00:16:46,500 --> 00:16:48,700
away. 
I'm getting all of my nutrients 

307
00:16:48,800 --> 00:16:51,900
as intended from nature. 
The way that I should be getting

308
00:16:51,900 --> 00:16:56,300
it and my body is never felt 
better and I don't need a doctor

309
00:16:56,300 --> 00:17:00,600
to tell me what to do to feel 
good because it's like Diet is a

310
00:17:00,600 --> 00:17:03,000
tool. 
It's not the only answer but I 

311
00:17:03,000 --> 00:17:04,400
feel like I found what has 
worked for me. 

312
00:17:05,500 --> 00:17:09,099
And the fact that I feel so 
good, that's a doctor's opinion 

313
00:17:09,099 --> 00:17:10,900
is not going to change. 
If maybe you should have carbs 

314
00:17:10,900 --> 00:17:13,900
things like that. 
For example, my dad. 

315
00:17:14,200 --> 00:17:19,400
I just went home and found out 
that he was a type 2 diabetic 

316
00:17:19,400 --> 00:17:22,099
and they had them on insulin 
high blood pressure, but I 

317
00:17:22,099 --> 00:17:28,300
decided to put them on a keto 
keto diet and within a few weeks

318
00:17:28,300 --> 00:17:32,100
his blood pressure. 
I'm sorry his blood sugar's 

319
00:17:32,100 --> 00:17:34,400
fasted, get it, he had ever 
surgery, that's I went home. 

320
00:17:34,500 --> 00:17:38,500
Home or at 2:30 which the 
doctors have said about and I 

321
00:17:38,500 --> 00:17:41,600
was upset about and by the three
weeks later when I left his 

322
00:17:41,600 --> 00:17:44,200
blood sugar's were back down in 
the 80s and I was so proud of 

323
00:17:44,200 --> 00:17:48,000
him and then he went to the 
doctors and of course the doctor

324
00:17:48,000 --> 00:17:50,000
was like I want you to put cards
back in your diet. 

325
00:17:50,000 --> 00:17:54,900
I'm like, oh my God. 
So well, it's unfortunate. 

326
00:17:55,700 --> 00:17:58,900
I know you know if he has a 
piece of poster something every 

327
00:17:58,900 --> 00:18:01,700
once in a while that's fine. 
They're very old school. 

328
00:18:02,000 --> 00:18:04,300
They're, you know, they're not 
going to go to the Internet and 

329
00:18:04,300 --> 00:18:06,800
look for all the information 
like some, you know, I'm capable

330
00:18:06,800 --> 00:18:08,100
of doing. 
They barely know how to even 

331
00:18:08,100 --> 00:18:10,600
turn on the computer. 
So I try to give them as much 

332
00:18:10,600 --> 00:18:14,200
information as possible, so, if 
he has a piece of toast, I'm 

333
00:18:14,200 --> 00:18:18,700
fine with it, but I'm just happy
that even with him being so 

334
00:18:18,700 --> 00:18:21,400
uneducated about Quito and 
willing to trust me a little bit

335
00:18:21,400 --> 00:18:24,600
and see those changes. 
Is it you can see how it impacts

336
00:18:24,600 --> 00:18:29,800
somebody just to take them not 
completely down the keto diet 

337
00:18:29,800 --> 00:18:32,100
because he is having a little 
bit of carbs but just to remove 

338
00:18:32,100 --> 00:18:35,600
all those refined and processed 
foods, huge changes. 

339
00:18:35,800 --> 00:18:37,100
Yeah, it really is night and 
day. 

340
00:18:37,100 --> 00:18:39,800
I mean, I commend you for, you 
know, trying to get your dad to 

341
00:18:39,800 --> 00:18:43,400
educate on heat and what it is. 
It's hard, you know, we talking 

342
00:18:43,400 --> 00:18:45,500
to like, your parents, your 
grandparents. 

343
00:18:45,700 --> 00:18:47,900
I've had to struggle with this. 
I can't tell you how many times 

344
00:18:47,900 --> 00:18:50,400
like my parents and my dad 
specifically, and my 

345
00:18:50,400 --> 00:18:54,600
grandparents like, Talking to an
older School generation about 

346
00:18:54,600 --> 00:18:56,700
what you do is and how to 
research it and why it's 

347
00:18:56,700 --> 00:18:59,400
important. 
It's like it just is very hard 

348
00:18:59,400 --> 00:19:02,600
to get through to him so I 
commend you for for making some 

349
00:19:02,600 --> 00:19:03,800
progress there. 
Yeah. 

350
00:19:03,800 --> 00:19:06,700
I would have to say that with my
parents when I come home and 

351
00:19:06,700 --> 00:19:10,200
visit, I will kind of raid their
cabinets and throw out all the 

352
00:19:10,200 --> 00:19:13,700
junk and then just replace it 
then we can see this is much 

353
00:19:13,700 --> 00:19:15,800
better to use. 
So this way it's like me 

354
00:19:15,800 --> 00:19:17,700
encouraging it I'm not going to 
really explain it. 

355
00:19:17,700 --> 00:19:19,800
There's like okay we'll use it. 
Yeah that's great. 

356
00:19:20,200 --> 00:19:23,100
But when it comes to just being 
feet, No, I personally don't 

357
00:19:23,100 --> 00:19:27,300
know anyone that's droopy do. 
So I'm kind of like the Oddball 

358
00:19:27,300 --> 00:19:30,300
out all the time. 
I order last at the restaurant 

359
00:19:30,300 --> 00:19:33,100
so I don't really make a scene 
where Everyone's Watching Me 

360
00:19:33,100 --> 00:19:36,800
modify my order. 
So it's a little bit of a hassle

361
00:19:36,800 --> 00:19:39,800
but it's completely worth it 
because my health is a priority.

362
00:19:40,100 --> 00:19:42,800
Absolutely. 
When you were 25 and you're 

363
00:19:42,800 --> 00:19:45,000
getting that blood work back, do
you? 

364
00:19:45,200 --> 00:19:47,300
I know you said you weren't 
paying much mine too. 

365
00:19:47,300 --> 00:19:48,700
What's your nutrition was 
looking like? 

366
00:19:48,700 --> 00:19:50,400
Then you're focusing mostly on 
the training. 

367
00:19:50,800 --> 00:19:54,400
Do you remember if you You know,
really under eating like trying 

368
00:19:54,400 --> 00:19:58,000
to just avoid eating in excess 
at all and just training very 

369
00:19:58,000 --> 00:19:59,400
hard. 
Like so you think your blood 

370
00:19:59,400 --> 00:20:01,800
work being poor? 
May have been a result of 

371
00:20:02,100 --> 00:20:04,800
malnourishment. 
So I mean, I've never had a 

372
00:20:04,800 --> 00:20:10,500
problem with undereating, I'm an
ear which is why you do work so 

373
00:20:10,500 --> 00:20:12,900
well, for me is because I do 
overeat Thursdays. 

374
00:20:12,900 --> 00:20:15,400
I hit 4,000 calories. 
I'm like, dude, that was kind of

375
00:20:15,400 --> 00:20:19,100
a lot, I probably should cut 
back and then on a low end for 

376
00:20:19,100 --> 00:20:20,700
me. 
I'm heading around 1400 

377
00:20:20,700 --> 00:20:22,600
calories, and that's it. 
I track. 

378
00:20:22,900 --> 00:20:28,000
So overeating has always been my
issue but again, it's just over 

379
00:20:28,000 --> 00:20:31,700
eating foods that were really 
processed. 

380
00:20:31,700 --> 00:20:34,900
Like the pancakes pancakes were 
always a big thing on leg day 

381
00:20:34,900 --> 00:20:37,100
for me. 
I ate my pancakes before leg day

382
00:20:37,400 --> 00:20:42,200
and then I went and framed lots 
of rice, lots of carbs and low 

383
00:20:42,200 --> 00:20:44,800
quality proteins. 
That pretty much just been 

384
00:20:44,800 --> 00:20:48,800
provide anything for me, so it 
was just a complete imbalance of

385
00:20:48,800 --> 00:20:53,100
nutrition and it completely 
Through my hormones out of 

386
00:20:53,100 --> 00:20:56,000
whack. 
So for my doctor to step in and 

387
00:20:56,000 --> 00:20:59,800
give me the complete opposite of
what I was eating was a bit of a

388
00:20:59,800 --> 00:21:02,800
shock, but again, he was, at 
least willing to work with me on

389
00:21:02,800 --> 00:21:06,300
diet because I did not want to 
be put on medicine for thyroid 

390
00:21:06,300 --> 00:21:10,400
or anything else. 
And for him to want to work with

391
00:21:10,400 --> 00:21:13,200
me than against me was an 
absolute blessing. 

392
00:21:13,200 --> 00:21:18,600
It is cool that both your coach 
and your doctor both advocated, 

393
00:21:18,600 --> 00:21:21,500
the lower carb approach. 
I mean that's, that's seems to 

394
00:21:21,508 --> 00:21:25,300
not be Be so common out there. 
These days, I would have to say 

395
00:21:25,300 --> 00:21:29,600
that he did. 
He did ask for me to eat yams. 

396
00:21:30,000 --> 00:21:33,200
He's never included. 
Processed food. 

397
00:21:33,500 --> 00:21:35,900
He always wanted me to go. 
Is more like a Paleo style. 

398
00:21:35,900 --> 00:21:39,500
I guess he wanted me to eat yams
for estrogen. 

399
00:21:39,800 --> 00:21:42,600
So when he started telling me 
how Foods affect my hormones and

400
00:21:42,600 --> 00:21:44,900
what kind of hormones, that's 
where I got intrigued. 

401
00:21:45,000 --> 00:21:48,200
So that ain't encouraged me to 
kind of go and do my own little 

402
00:21:48,200 --> 00:21:51,800
research and start figuring out 
how diet does affect the body. 

403
00:21:53,400 --> 00:21:56,200
But I just again just being 
young, I was like, you know, 

404
00:21:57,100 --> 00:21:59,600
maybe I can kind of get away 
with some of these things and 

405
00:21:59,600 --> 00:22:02,000
then I'll listen to him on some 
other things but 

406
00:22:03,400 --> 00:22:06,900
trial-and-error, you've got to 
be able to not be afraid of 

407
00:22:06,900 --> 00:22:09,000
diet. 
Not be afraid of food and that 

408
00:22:09,000 --> 00:22:12,300
took me a long time to realize 
is that it's okay to kind of 

409
00:22:12,300 --> 00:22:14,300
experiment and see how your body
responds. 

410
00:22:15,800 --> 00:22:18,900
And after years, again, even 
with Vito, I'm still 

411
00:22:18,900 --> 00:22:21,200
experimenting. 
What am I sensitive to? 

412
00:22:21,200 --> 00:22:23,700
How do I feel? 
He'll keep the variables really 

413
00:22:23,700 --> 00:22:27,300
low with my food so just at 
least having a doctor. 

414
00:22:27,300 --> 00:22:30,900
And again, dietitian put me in 
that direction was just 

415
00:22:30,900 --> 00:22:33,400
something that I had. 
Never I never experienced that, 

416
00:22:33,400 --> 00:22:36,400
it would come to where I am 
today with being able to work 

417
00:22:36,400 --> 00:22:40,000
with people and preach. 
What I love and have to do as my

418
00:22:40,000 --> 00:22:43,600
passion, it's completely changed
my world. 

419
00:22:43,700 --> 00:22:45,500
Yeah. 
And plus, I mean when you when 

420
00:22:45,500 --> 00:22:49,300
you find interest in it, you're 
more lucky to want to dive into 

421
00:22:49,300 --> 00:22:51,900
the research and the science and
manipulations that you can. 

422
00:22:52,300 --> 00:22:54,800
You know, make and change with 
whatever the variable may be, 

423
00:22:54,800 --> 00:22:58,000
but as far as nutrition 
specifically is concerned, I 

424
00:22:58,000 --> 00:23:00,700
mean, there's nothing cooler 
than to be able to look at your 

425
00:23:00,700 --> 00:23:04,000
body as I can experiment. 
And then able to tweak these 

426
00:23:04,000 --> 00:23:07,000
subtle things and notice a 
pretty significant change and 

427
00:23:07,000 --> 00:23:09,000
then get excited about the next 
change. 

428
00:23:09,000 --> 00:23:12,300
I mean, that to me is, is is fun
and enjoyable. 

429
00:23:12,300 --> 00:23:14,600
So when you, when you kind of 
put the power back into your own

430
00:23:14,600 --> 00:23:17,500
hands, as far as what you're 
consuming, and you're being able

431
00:23:17,500 --> 00:23:19,900
to quantify the benefits that 
you come. 

432
00:23:19,900 --> 00:23:23,200
They come from it. 
I mean, that's That's what life 

433
00:23:23,200 --> 00:23:25,300
is all about figuring out. 
What works, what doesn't work 

434
00:23:25,300 --> 00:23:27,500
and then adjusting accordingly, 
really? 

435
00:23:27,500 --> 00:23:30,900
And I think we've built a fear 
of, am I doing this wrong? 

436
00:23:30,900 --> 00:23:33,800
It's okay. 
If you try and you fail, failure

437
00:23:33,800 --> 00:23:37,500
is a part of success and if 
you're at a starting point, 

438
00:23:37,500 --> 00:23:40,400
obviously some of the decisions 
that you're making are failing 

439
00:23:40,400 --> 00:23:42,500
you, and it's time to make those
changes and you're not going to 

440
00:23:42,500 --> 00:23:46,200
know what's working for you 
until you tie and even, even to 

441
00:23:46,200 --> 00:23:50,400
this day, I think I've gotten my
diet down, but there are times 

442
00:23:50,400 --> 00:23:53,500
and I go a little stricter. 
And start removing certain 

443
00:23:53,500 --> 00:23:55,800
things and then if I eat 
something I noticed that my 

444
00:23:56,000 --> 00:23:58,700
baby, my gut doesn't feel as 
good or I am a little bloated. 

445
00:23:58,700 --> 00:24:00,500
I'm a little tired. 
Okay, my body doesn't respond 

446
00:24:00,500 --> 00:24:03,000
really well to that. 
I'll keep that in mind, moving 

447
00:24:03,000 --> 00:24:06,900
forward and, and we shouldn't be
fearful of full of food. 

448
00:24:07,900 --> 00:24:10,000
I mean, we need it. 
It's something we need to 

449
00:24:10,000 --> 00:24:12,400
survive. 
It's just figuring out the foods

450
00:24:12,400 --> 00:24:15,100
that we need to eat. 
And I think on the keto diet, 

451
00:24:15,100 --> 00:24:19,400
like I said, being a Binger, I 
have a binging habit, being able

452
00:24:19,400 --> 00:24:23,900
to eat until I'm satisfied and 
And having those suppress hunger

453
00:24:23,900 --> 00:24:27,100
levels, have really allowed me 
to listen to my body. 

454
00:24:27,300 --> 00:24:29,700
Rather than always feeling 
hungry because I wasn't getting 

455
00:24:29,700 --> 00:24:32,500
the nutrients and then feeling 
like I'm snacking constantly. 

456
00:24:32,800 --> 00:24:36,500
So it's just given me a peace of
mind and having that peace of 

457
00:24:36,500 --> 00:24:40,700
mind and then pushed me into, 
okay, what can I do with food? 

458
00:24:40,800 --> 00:24:44,300
How can I experiment with it and
it's really given me that 

459
00:24:44,300 --> 00:24:47,400
freedom I think Vito if I had to
sum it up in one word is 

460
00:24:47,400 --> 00:24:49,400
freedom. 
I completely agree. 

461
00:24:49,400 --> 00:24:52,000
I mean, I was kind of on the 
opposite of the spectrum. 

462
00:24:52,200 --> 00:24:55,000
Would I would under eat? 
Why would over each? 

463
00:24:55,000 --> 00:24:57,700
I would binge then I would like 
under eat trying to recoup from 

464
00:24:57,700 --> 00:25:02,400
that and I never really had a 
good idea of what true satiety 

465
00:25:02,400 --> 00:25:05,600
was and I was always just 
getting these skewed, the skewed

466
00:25:05,600 --> 00:25:08,200
feedback from anybody because I 
was eating just some poor 

467
00:25:08,200 --> 00:25:11,300
nutrition and went even 
nutrition-related just no crap. 

468
00:25:11,600 --> 00:25:14,500
And then when I switched over to
kedo, I was able to really 

469
00:25:15,000 --> 00:25:17,500
quantify what my body was 
telling me. 

470
00:25:17,500 --> 00:25:20,600
And then I kind of just more in 
tune with what actually needed 

471
00:25:20,600 --> 00:25:22,000
and I wasn't getting those 
false. 

472
00:25:22,100 --> 00:25:24,500
Has anymore. 
So I had an idea of what enough 

473
00:25:24,500 --> 00:25:28,300
was or what to little was then I
can adjust accordingly but 

474
00:25:28,600 --> 00:25:31,600
you're absolutely right Quito 
from a sustainability standpoint

475
00:25:31,600 --> 00:25:35,700
and from a just instinctive 
standpoint you're able to read 

476
00:25:35,800 --> 00:25:38,600
correctly that the feedback 
you're getting from your body 

477
00:25:38,600 --> 00:25:42,100
and then make those adjustments 
and it just becomes much more 

478
00:25:43,200 --> 00:25:45,900
sustainable enjoyable. 
You don't have to take the take 

479
00:25:45,900 --> 00:25:50,000
the guesswork out of eating 
basically and I'm not I don't 

480
00:25:50,000 --> 00:25:53,500
get me wrong carbs to an extent.
Are the enemy but I don't think 

481
00:25:53,500 --> 00:25:57,900
you need to remove them forever.
I live with a bodybuilder who 

482
00:25:57,900 --> 00:26:01,500
eats carbs and I see that it 
does work and he only eats 

483
00:26:01,500 --> 00:26:05,000
carb-free and post-workout. 
Everything else is very low in 

484
00:26:05,000 --> 00:26:06,900
carbs. 
So he's learned. 

485
00:26:06,900 --> 00:26:10,000
What's worked for his body with 
including those carbohydrates 

486
00:26:10,500 --> 00:26:13,000
and he feels fine with it and I 
think that if that works for you

487
00:26:13,000 --> 00:26:19,300
that's fantastic but it's he's 
not eating the bags and boxes 

488
00:26:19,300 --> 00:26:23,800
food other than maybe, right? 
That's This carbohydrate and 

489
00:26:23,800 --> 00:26:27,500
then I do see him on Sundays, 
like he does the binge eating of

490
00:26:27,500 --> 00:26:30,400
all the junk food. 
And I remember when I was going 

491
00:26:30,400 --> 00:26:33,100
through the whole body builder 
mentality, like Sunday's are my 

492
00:26:33,100 --> 00:26:37,300
cheat day, I'm gonna eat all 
this junk food and just not 

493
00:26:37,300 --> 00:26:40,000
ruin, all my hard work, but it 
worked against me, wasn't 

494
00:26:40,000 --> 00:26:43,100
working for me. 
So I don't think that you have 

495
00:26:43,100 --> 00:26:44,900
to remove carbs for the rest of 
your life. 

496
00:26:44,900 --> 00:26:48,000
But once you can at least get to
your goals and start balancing 

497
00:26:48,000 --> 00:26:51,700
out your hormones and healthy 
blood sugar levels and all that 

498
00:26:51,700 --> 00:26:53,600
stuff. 
Then you're more than welcome to

499
00:26:53,600 --> 00:26:55,800
enjoy the pretzel. 
Or if you want to have the 

500
00:26:55,800 --> 00:26:59,500
donut, go ahead. 
I do that occasionally to and I 

501
00:26:59,500 --> 00:27:01,900
don't beat myself up over it. 
You get right back on the Kyoto 

502
00:27:01,900 --> 00:27:03,600
train and you keep pushing 
forward. 

503
00:27:04,100 --> 00:27:07,200
You don't have to Guilt Trip 
yourself over it and just in 

504
00:27:07,200 --> 00:27:11,500
that you keep seeing results 
because when you eat healthy and

505
00:27:11,500 --> 00:27:17,100
it specifically me for keto 98% 
of the time, you know, that one 

506
00:27:17,100 --> 00:27:21,600
little tiny carbohydrate meal, 
doesn't completely throw me off 

507
00:27:21,700 --> 00:27:25,200
and It makes me feel okay. 
They used to build myself so bad

508
00:27:25,200 --> 00:27:28,400
doing those things. 
So again it's just my attitude 

509
00:27:28,400 --> 00:27:30,300
towards food is completely 
changed with her feet has 

510
00:27:30,308 --> 00:27:34,600
allowed me to physically and 
mentally feel yeah, you 

511
00:27:34,600 --> 00:27:37,400
definitely want to be a slave to
food like when you start, you 

512
00:27:37,400 --> 00:27:39,600
know, playing these mind games 
and guilt tripping over things 

513
00:27:39,600 --> 00:27:42,500
just becomes a really negative 
feedback loop that spirals out 

514
00:27:42,500 --> 00:27:44,900
of control. 
And then, then food is winning 

515
00:27:44,900 --> 00:27:47,300
and you're kind of like at a 
loss as to how to recover. 

516
00:27:47,300 --> 00:27:52,000
But for me, I mean, in others, 
like yourself having a ketogenic

517
00:27:52,100 --> 00:27:55,200
Is your foundation. 
Makes it much much easier to 

518
00:27:55,600 --> 00:28:00,300
stay within reasonable nutrition
for sure, with you being a coach

519
00:28:00,300 --> 00:28:02,600
and interacting with all the 
clients that you do. 

520
00:28:03,000 --> 00:28:05,000
What would you say? 
I mean, I know we're all 

521
00:28:05,000 --> 00:28:08,500
individuals and we have bio 
individuality but what are some 

522
00:28:08,500 --> 00:28:13,300
of the main pillars that you see
people making mistakes on it 

523
00:28:13,300 --> 00:28:17,000
relates to Quito, and what is 
your advice to kind of mitigate 

524
00:28:17,000 --> 00:28:20,300
against that when it comes to my
clients with be do? 

525
00:28:20,500 --> 00:28:24,400
I do a very similar. 
Our style of approach for 

526
00:28:24,400 --> 00:28:26,500
bodybuilding. 
Why have them do all the meal 

527
00:28:26,500 --> 00:28:30,000
prepping and after a couple 
weeks I know they're they 

528
00:28:30,000 --> 00:28:31,800
transitioned they're feeling 
really good. 

529
00:28:31,800 --> 00:28:35,900
I have them take over a day of 
their own meal so they can start

530
00:28:35,900 --> 00:28:38,700
making those choices and getting
comfortable and they have to 

531
00:28:38,700 --> 00:28:42,000
submit their meals to me. 
So if they're eating nothing but

532
00:28:42,000 --> 00:28:45,600
pepperonis and pork rinds all 
day, then we can make those 

533
00:28:45,600 --> 00:28:47,900
Corrections. 
So I think that one of the 

534
00:28:47,900 --> 00:28:51,600
biggest things for me is there 
quality of foods voices, that's 

535
00:28:51,600 --> 00:28:52,400
number. 
One. 

536
00:28:52,900 --> 00:28:56,500
And then some anything that's 
really minor would be something 

537
00:28:56,500 --> 00:28:58,600
like not getting enough 
electrolytes and things like 

538
00:28:58,600 --> 00:29:01,900
that. 
But everything's so controlled 

539
00:29:02,000 --> 00:29:04,700
in the beginning because I want 
them to have the smoothest 

540
00:29:04,700 --> 00:29:07,300
transition possible. 
And I think that's the biggest 

541
00:29:07,300 --> 00:29:09,700
part that a lot of clients here.
That's those, are the questions 

542
00:29:09,700 --> 00:29:12,000
that I get the most is, I don't 
want to get sick, I don't want 

543
00:29:12,000 --> 00:29:15,400
to feel awful and I keep hearing
about this keto flu, but you 

544
00:29:15,400 --> 00:29:19,200
combat that with it really well 
planned and formulated diet 

545
00:29:19,200 --> 00:29:21,900
where, you know, you're getting 
these high nutrient density. 

546
00:29:22,000 --> 00:29:25,500
Then and and your moderate 
activity, to kind of get you 

547
00:29:25,500 --> 00:29:28,700
through emptying your gas tank 
and into fat burning mode. 

548
00:29:29,000 --> 00:29:31,400
The quality of food is 
definitely something. 

549
00:29:31,400 --> 00:29:35,300
I think people have to work on 
the most just because sometimes 

550
00:29:35,300 --> 00:29:40,000
convenient, especially if they 
have a busy lifestyle, it is not

551
00:29:40,400 --> 00:29:44,000
the best food choices, and it's 
learning that taking that extra 

552
00:29:44,000 --> 00:29:47,500
couple minutes to go get a 
healthier version of food. 

553
00:29:47,500 --> 00:29:50,100
It's got to be more beneficial 
than just picking up a pepperoni

554
00:29:50,100 --> 00:29:53,200
lights or something like that. 
Lily, absolutely. 

555
00:29:53,600 --> 00:29:56,900
It's becoming easier and easier 
to, with all the companies 

556
00:29:56,900 --> 00:30:00,600
coming into the marketplace and 
putting in there, just slapping 

557
00:30:00,600 --> 00:30:02,800
the word keto on the labeling. 
So it's half the time. 

558
00:30:02,800 --> 00:30:05,700
It's not even really a truly 
ketogenic food particles, just 

559
00:30:05,700 --> 00:30:09,800
the easy, grab and go, you know,
oftentimes card base product 

560
00:30:09,800 --> 00:30:12,800
with key to on the label and 
it's it's enforced because 

561
00:30:12,800 --> 00:30:14,900
people are not digging deeper 
into nutrition. 

562
00:30:14,900 --> 00:30:17,200
They're just grabbing what they 
see at the onset. 

563
00:30:17,200 --> 00:30:20,100
Something says keto must be 
Quito and they're not really 

564
00:30:20,100 --> 00:30:21,900
putting any attention to focus 
on. 

565
00:30:22,000 --> 00:30:23,900
On the quality of the 
ingredients themselves. 

566
00:30:24,000 --> 00:30:26,800
Absolutely. 
And the big companies are 

567
00:30:26,800 --> 00:30:29,600
getting really smart with their 
marketing strategies on what to 

568
00:30:29,600 --> 00:30:32,400
put on the labels. 
Like you said, but want taking 

569
00:30:32,400 --> 00:30:35,200
the time to actually turn over 
and look at that ingredient list

570
00:30:35,300 --> 00:30:38,800
and that's going to tell you 
what did and there's there's all

571
00:30:38,800 --> 00:30:44,400
these drunk sugars and oils that
I would never want and doom and 

572
00:30:44,700 --> 00:30:48,300
I understand that we want quick,
grab and goes and sometimes we 

573
00:30:48,300 --> 00:30:50,100
do need that. 
But what's really great about 

574
00:30:50,100 --> 00:30:52,700
the keto diet? 
Did you conclude When fasting. 

575
00:30:52,700 --> 00:30:57,000
So you know what I can't make it
the breakfast but you want to 

576
00:30:57,000 --> 00:31:00,800
hold off a couple extra hours 
until I get a real meal in and, 

577
00:31:00,800 --> 00:31:03,200
you know, you're not going to 
sit there be and be starving to 

578
00:31:03,200 --> 00:31:06,100
death because your body has an 
unlimited growth or thick and 

579
00:31:06,100 --> 00:31:07,800
full from which is your body fat
reserves. 

580
00:31:07,800 --> 00:31:11,800
So, I've found that I don't need
to run and grab that protein 

581
00:31:11,800 --> 00:31:15,200
shakes that I used to do all the
time or you know, these these 

582
00:31:15,200 --> 00:31:18,700
facts that aren't healthy and I 
can easily keep the pecans 

583
00:31:18,700 --> 00:31:21,800
walnuts Macadamia and things 
like that in my in my bookbag or

584
00:31:22,000 --> 00:31:25,300
purse or ever I'm pairing and 
completely prevent from going 

585
00:31:25,300 --> 00:31:29,800
off and getting something that 
isn't as high nutrient dense. 

586
00:31:30,200 --> 00:31:32,400
So it's there's there's little 
tricks that you can do to 

587
00:31:32,400 --> 00:31:37,100
prevent you from kind of going 
off the path and be able to 

588
00:31:37,100 --> 00:31:39,900
continue. 
Staying with quality food. 

589
00:31:40,000 --> 00:31:42,900
Yeah, hundred percent and that's
why I very little sympathy for 

590
00:31:43,200 --> 00:31:46,000
people that Veer off Quito when 
they're in like a work event or 

591
00:31:46,008 --> 00:31:48,700
they're traveling or something 
like that and a readily 

592
00:31:48,700 --> 00:31:50,400
available. 
Keto food is not right in front 

593
00:31:50,400 --> 00:31:51,900
of them and they opted for 
whatever. 

594
00:31:52,000 --> 00:31:53,400
Is being offered to the general 
public. 

595
00:31:53,400 --> 00:31:56,900
I mean, there's always time to 
wait and get something that's 

596
00:31:56,900 --> 00:31:59,700
more suited towards your goals. 
I mean, there's no reason you 

597
00:31:59,700 --> 00:32:02,700
can't add a couple more hours to
your fasting time and function, 

598
00:32:02,700 --> 00:32:05,900
probably even better than if you
had eaten a meal in between 

599
00:32:05,900 --> 00:32:08,800
because the longer you're 
fasting, the more these for me, 

600
00:32:08,800 --> 00:32:10,300
the more mentally clear. 
I feel anyway. 

601
00:32:10,300 --> 00:32:14,100
So there's always always reason 
to make sure you get the quality

602
00:32:14,100 --> 00:32:15,800
foods and if you don't have 
them, you can always wait a 

603
00:32:15,800 --> 00:32:18,000
little bit longer. 
Even it like social events are 

604
00:32:18,008 --> 00:32:21,700
probably the hardest, especially
with having to go out and 

605
00:32:22,300 --> 00:32:26,200
Whether it's like the weddings 
and birthdays and those things 

606
00:32:26,200 --> 00:32:28,500
usually get me and that's kind 
of where I'm like, okay it's all

607
00:32:28,500 --> 00:32:33,300
about just minimizing the damage
minimize the damage and you know

608
00:32:33,300 --> 00:32:36,000
again just get right back to it 
as soon as you leave that event 

609
00:32:36,000 --> 00:32:38,700
but I'm the person that's like 
picking all the meat off the 

610
00:32:38,700 --> 00:32:43,700
tacos it and I don't know what 
sauce was used and I don't know 

611
00:32:43,700 --> 00:32:47,700
where the figures are coming 
from but I guarantee like if you

612
00:32:47,700 --> 00:32:51,000
minimize the damage, you can 
just get right back on the keto 

613
00:32:51,000 --> 00:32:51,800
training. 
Keep moving. 

614
00:32:52,000 --> 00:32:54,500
Board. 
And it's a lot better than 

615
00:32:55,000 --> 00:32:58,200
tossing it up in the air, and 
throwing it out the window. 

616
00:32:58,400 --> 00:33:01,000
And then having to kind of pick 
yourself out a ketosis and start

617
00:33:01,000 --> 00:33:04,700
all over again. 
So, even when it comes to not 

618
00:33:04,700 --> 00:33:09,700
having much of a voice, you can 
still make dumb choices to 

619
00:33:09,700 --> 00:33:12,000
minimize the damage and prevent 
yourself being completely. 

620
00:33:12,400 --> 00:33:14,800
Absolutely. 
So with that said, like when 

621
00:33:14,800 --> 00:33:18,100
you're, you know, have your own 
kitchen and you've got access to

622
00:33:18,108 --> 00:33:20,700
everything you need. 
What is a optimal day of eating?

623
00:33:20,700 --> 00:33:21,800
Look like for you live. 
How do you say? 

624
00:33:21,900 --> 00:33:24,200
Structure your nutrition 
throughout the course of a day. 

625
00:33:24,600 --> 00:33:27,700
So, everything in our home, I do
all the shopping. 

626
00:33:28,200 --> 00:33:31,800
The only thing that process, I 
think the marshmallows that I 

627
00:33:31,808 --> 00:33:33,300
might put on Joey's baked 
potatoes. 

628
00:33:33,300 --> 00:33:36,200
Every once in a blue moon, when 
I make those, but everything is 

629
00:33:36,200 --> 00:33:39,300
very to my diet or to his, I 
don't allow drunk food in the 

630
00:33:39,308 --> 00:33:41,900
home, otherwise I know him and I
will eat it. 

631
00:33:42,400 --> 00:33:44,300
So, that's my number one 
defense. 

632
00:33:44,400 --> 00:33:48,600
Just not bring it in the home, 
but at this point, I usually eat

633
00:33:48,600 --> 00:33:51,600
two meals a day. 
My first meal is always Exile. 

634
00:33:51,600 --> 00:33:55,400
Do One to two tablespoons of 
grass-fed butter with anywhere 

635
00:33:55,400 --> 00:34:01,300
from four to six eggs and that 
Neil Perry's me throughout the, 

636
00:34:01,400 --> 00:34:03,600
throughout the afternoon, into 
the evening. 

637
00:34:03,600 --> 00:34:06,300
We're all finished off, my 
second meal, sometimes it'll be 

638
00:34:06,308 --> 00:34:09,600
steak and eggs. 
Sometimes it could be like, a 

639
00:34:09,600 --> 00:34:13,500
really big salad. 
I will listen to kind of what 

640
00:34:13,500 --> 00:34:16,100
I'm in the mood. 
For I, I don't really plan 

641
00:34:16,100 --> 00:34:19,199
anything just because I know 
everything is Ito food. 

642
00:34:19,500 --> 00:34:23,000
So, I kind of just pick what I'm
in the mood for And as long as 

643
00:34:23,000 --> 00:34:25,800
I'm safe, dated, which I always 
am. 

644
00:34:26,100 --> 00:34:29,500
Usually it's two meals a day. 
Sometimes the most difficult 

645
00:34:29,500 --> 00:34:34,000
part for me is that my partner 
is not veto this ee, the four 

646
00:34:34,000 --> 00:34:38,100
five sometimes six meals a day. 
So watching someone else eat is 

647
00:34:38,100 --> 00:34:41,500
very difficult for me. 
So even if I'm not hungry 

648
00:34:41,500 --> 00:34:45,300
sometimes if he's going to Five 
Guys up like you know what go 

649
00:34:45,300 --> 00:34:48,300
ahead and grab me a Patty with 
cheese and bacon, lettuce wrap 

650
00:34:48,500 --> 00:34:51,600
and then and it is tactically 
Emil. 

651
00:34:51,600 --> 00:34:52,600
Yes. 
Nothing. 

652
00:34:52,600 --> 00:34:55,600
But I'd rather have something 
that's in front of me. 

653
00:34:55,607 --> 00:34:59,700
That's so friendly than not. 
So I usually have two meals. 

654
00:34:59,900 --> 00:35:01,700
Occasionally, we'll have a 
third. 

655
00:35:02,400 --> 00:35:05,300
If someone else is eating in 
front of me, and I've got to 

656
00:35:05,300 --> 00:35:07,600
have Somethin to ya. 
Think two meals, a day is pretty

657
00:35:07,600 --> 00:35:08,400
much my no. 
I'm too. 

658
00:35:08,400 --> 00:35:11,200
I think when you're he do having
that first meal a little bit 

659
00:35:11,200 --> 00:35:13,600
later in the day and then, you 
know, dinner meal, it seems just

660
00:35:13,600 --> 00:35:17,200
work really, really well as far 
as the eggs are concerned. 

661
00:35:17,300 --> 00:35:20,700
Why, why are you so adamant 
about, they just from the 

662
00:35:20,700 --> 00:35:23,300
nutritional profile, you Just 
really like eggs, a couple of 

663
00:35:23,300 --> 00:35:27,800
reasons. 
I want to love eggs and when I 

664
00:35:27,900 --> 00:35:31,300
was about seven months ago or 
so, I did an egg fast challenge 

665
00:35:31,500 --> 00:35:33,500
now to make it more of a 
challenge. 

666
00:35:33,500 --> 00:35:36,200
Usually, from what I understand,
you do an egg basket, like three

667
00:35:36,200 --> 00:35:39,100
to five days, but really kind of
helped break through plateaus 

668
00:35:39,300 --> 00:35:42,500
because there's no carb. 
Basically, it's just high fat, 

669
00:35:42,700 --> 00:35:44,400
great weight. 
Quality nutrients. 

670
00:35:44,700 --> 00:35:49,100
I end up doing it for 14 days, 
just to make it a challenge, 

671
00:35:49,300 --> 00:35:51,800
which I don't exactly recommend 
it, but I decided to do it. 

672
00:35:52,300 --> 00:35:56,500
And even as lean as I am, I 
managed to drop 9 pounds and I 

673
00:35:56,500 --> 00:36:00,100
felt amazing, which is crazy. 
I'm like, I'm only eating eggs. 

674
00:36:00,400 --> 00:36:01,900
You're allowed to have some low 
carb condiments. 

675
00:36:01,900 --> 00:36:05,400
And I think the cheese but the 
fact that I felt such high 

676
00:36:05,400 --> 00:36:08,600
energy levels. 
I was amazed with how my body 

677
00:36:08,600 --> 00:36:11,800
felt of that level of fat, with 
no vegetables. 

678
00:36:11,800 --> 00:36:14,000
So that almost turned me on to 
that this egg, but like 

679
00:36:14,000 --> 00:36:16,800
carnivore style eating. 
So, again, this is where 

680
00:36:16,800 --> 00:36:19,800
experimenting trial and error 
and seeing how you feel. 

681
00:36:20,500 --> 00:36:23,000
I think comes into play, but 
being Doing that experiment I'm 

682
00:36:23,000 --> 00:36:26,400
like wow my body feels so 
amazing with the protein, the 

683
00:36:26,400 --> 00:36:30,300
type of food and I just enjoyed 
it again. 

684
00:36:30,300 --> 00:36:32,500
I loved eggs. 
So since then I've just always 

685
00:36:32,500 --> 00:36:36,000
Incorporated eggs as my first 
meal because it's just Rock, 

686
00:36:36,000 --> 00:36:40,000
Bottom carb, rock-bottom insulin
levels and it keeps me still 

687
00:36:40,000 --> 00:36:42,500
full throughout the day. 
I've just kind of Incorporated 

688
00:36:42,500 --> 00:36:44,600
that into my routine, that's 
always my first nail. 

689
00:36:45,000 --> 00:36:47,600
Yeah, they are really feeling 
like when I'm doing a contest 

690
00:36:47,600 --> 00:36:50,100
prep, will do a bunch of 
scrambled eggs because you get a

691
00:36:50,100 --> 00:36:51,800
lot more volume. 
It seems and it kind of 

692
00:36:52,100 --> 00:36:54,400
Psychologically works better 
with the mind and it makes it 

693
00:36:54,400 --> 00:36:56,200
easy to go through a Prep High 
regs are. 

694
00:36:56,200 --> 00:36:59,600
So what it is is a couple 
hundred calories for anyone that

695
00:36:59,600 --> 00:37:03,000
wants to cut the calories. 
It's like you can only eat so 

696
00:37:03,000 --> 00:37:07,400
many eggs in your pool where I 
can scarf down a lot of food. 

697
00:37:07,500 --> 00:37:11,200
So so that kind of like gives me
the volume and gives me gives me

698
00:37:11,200 --> 00:37:14,200
the food that I want each me 
satiated and then I'm not really

699
00:37:14,200 --> 00:37:16,500
overeating. 
And there's even times where if 

700
00:37:16,500 --> 00:37:20,000
I get hungry at night, I'll say,
okay, do I want eggs? 

701
00:37:20,000 --> 00:37:23,000
And if I don't want eggs and I'm
really not that at hungry stuff 

702
00:37:23,000 --> 00:37:25,200
like kind of use it to balance 
myself out. 

703
00:37:26,700 --> 00:37:29,000
What about, what about train? 
Let's, let's dive into training 

704
00:37:29,000 --> 00:37:32,200
because just in, you look on 
your Instagram part of this 

705
00:37:32,200 --> 00:37:33,600
call. 
I could tell it you're an 

706
00:37:33,600 --> 00:37:35,800
advocate for lifting hard and 
lifting heavy. 

707
00:37:35,900 --> 00:37:38,700
And I'm a huge believer in that 
as well. 

708
00:37:38,800 --> 00:37:42,200
You don't see a whole lot of 
females that take that approach 

709
00:37:42,200 --> 00:37:44,300
and I think that is absolutely 
the direction. 

710
00:37:44,900 --> 00:37:47,100
People ought to look more so 
than what they do. 

711
00:37:47,100 --> 00:37:50,300
Because that's where so many of 
the gains come from both from a 

712
00:37:50,700 --> 00:37:53,800
compositional standpoint. 
Is from a ability standpoint, 

713
00:37:53,800 --> 00:37:57,500
really? 
I think that women should live 

714
00:37:57,600 --> 00:38:01,400
and they can lift heavy and a 
lot of people get worried like, 

715
00:38:01,400 --> 00:38:04,500
oh, you're going to get bulky, 
you don't accidentally get 

716
00:38:04,500 --> 00:38:07,000
bulky. 
You intentionally have to sit 

717
00:38:07,000 --> 00:38:10,200
there and lists and lists and 
know what you're doing to get to

718
00:38:10,200 --> 00:38:12,200
the level of these Elite 
athlete. 

719
00:38:12,400 --> 00:38:14,600
This isn't just something you 
fall into. 

720
00:38:15,000 --> 00:38:19,800
So I've been Lifting for about 
two years more for weight loss, 

721
00:38:19,800 --> 00:38:23,800
and then the last three years to
build And that's because as a 

722
00:38:23,800 --> 00:38:27,400
female, you know, we're supposed
to have this curvy feminine 

723
00:38:27,400 --> 00:38:32,200
physique and as an athlete I 
don't have that I have a very 

724
00:38:32,200 --> 00:38:37,000
boxy square frame and I was 
never really confident in how I 

725
00:38:37,000 --> 00:38:39,500
was built. 
So, with bodybuilding, I find 

726
00:38:39,500 --> 00:38:42,700
this beauty in being able to 
State myself. 

727
00:38:42,700 --> 00:38:46,900
So, by building out my laps and 
my shoulders and building out my

728
00:38:46,900 --> 00:38:49,100
quads and the glutes. 
I was able to kind of give 

729
00:38:49,100 --> 00:38:51,700
myself a little bit, more of an 
hourglass shape frame. 

730
00:38:52,400 --> 00:38:56,200
So the fact that I have power 
over changing my physique, 

731
00:38:56,200 --> 00:39:00,600
there's certain things I can't 
roll, I enjoy that and being 

732
00:39:00,600 --> 00:39:03,000
able to see a little bit more of
those curves. 

733
00:39:03,000 --> 00:39:06,100
I'm way more confident than when
I was just like lean. 

734
00:39:06,500 --> 00:39:11,000
Stick figure tone. 
So I've been able to lift heavy 

735
00:39:11,100 --> 00:39:16,800
with proper form and get the 
changes that I want and that I 

736
00:39:16,800 --> 00:39:19,400
think are beautiful for my own 
body. 

737
00:39:19,400 --> 00:39:23,800
And I think that training the 
way that I've trained hard and 

738
00:39:23,800 --> 00:39:27,800
heavy has been able to not only 
continue to feed my results for 

739
00:39:27,800 --> 00:39:32,100
its weight loss. 
But physically, I feel better 

740
00:39:32,100 --> 00:39:35,200
stronger healthier than I was 
when I was in high school 

741
00:39:35,200 --> 00:39:38,000
competing or, you know, in my 
early 20s in the beginning, you 

742
00:39:38,000 --> 00:39:40,700
mentioned that you were pretty 
insecure in the gym that you 

743
00:39:40,700 --> 00:39:43,300
didn't know what you were doing,
from a training standpoint. 

744
00:39:43,400 --> 00:39:47,200
How did that transition happen 
from from that to feeling 

745
00:39:47,200 --> 00:39:49,500
confident, and lifting hard and 
heavy like you do know? 

746
00:39:49,800 --> 00:39:54,100
So even as as The coats, I'm 
Ali, the student. 

747
00:39:54,200 --> 00:39:58,000
It, you can always learn. 
So, when it came to me in the 

748
00:39:58,000 --> 00:40:00,300
beginning, being very 
intimidated, it's just, I had no

749
00:40:00,300 --> 00:40:02,600
Direction when you have no 
Direction, you're not going to 

750
00:40:02,607 --> 00:40:05,300
stick to something. 
So that's why I started 

751
00:40:05,500 --> 00:40:07,500
following. 
People like Michelle Lewin, for 

752
00:40:07,500 --> 00:40:11,400
example, she started putting out
great content of. 

753
00:40:11,700 --> 00:40:14,400
This is how I train on Mondays, 
on Tuesdays on Wednesday. 

754
00:40:14,400 --> 00:40:17,200
So there are these people that 
you can follow to get motivation

755
00:40:17,200 --> 00:40:19,500
and great Insight. 
So that's where I started with. 

756
00:40:19,500 --> 00:40:21,700
Where can I get good information
content. 

757
00:40:22,100 --> 00:40:25,700
So I started following their 
routine, and one of my big 

758
00:40:25,700 --> 00:40:28,700
things is having a workout 
buddy, because I sometimes was 

759
00:40:28,700 --> 00:40:30,500
really terrible at holding 
myself accountable. 

760
00:40:30,500 --> 00:40:33,600
But having somebody to come with
me and push me and, you know, 

761
00:40:33,700 --> 00:40:35,800
comedy, stop making excuses on. 
Didn't want to go. 

762
00:40:36,100 --> 00:40:38,600
That kept me going in the 
beginning, it's not every day, 

763
00:40:38,600 --> 00:40:40,400
you're going to be motivated, 
but you got to keep going 

764
00:40:40,400 --> 00:40:43,200
anyway. 
So having a workout buddy to 

765
00:40:43,200 --> 00:40:46,600
kind of go through that reduce 
some of my fears of walking into

766
00:40:46,600 --> 00:40:49,300
the gym and being that person 
that didn't know what they were 

767
00:40:49,300 --> 00:40:50,700
doing. 
I wouldn't even walk through a 

768
00:40:50,700 --> 00:40:52,500
water fountain if I didn't Where
it was. 

769
00:40:52,600 --> 00:40:54,600
I don't want to be that person 
that looked like I was lost. 

770
00:40:54,700 --> 00:40:58,200
I was so intimidated by 
everything so I started 

771
00:40:58,200 --> 00:41:00,800
developing Confidence from 
watching and learning from other

772
00:41:00,800 --> 00:41:03,000
people. 
I would see them at the gym that

773
00:41:03,000 --> 00:41:04,700
person looks like they know what
they're doing. 

774
00:41:04,700 --> 00:41:06,700
I'm going to wash a little bit 
I'm gonna look at their form. 

775
00:41:06,700 --> 00:41:09,400
I'm going to see what exercises 
are doing but I really want 

776
00:41:09,400 --> 00:41:12,400
learned from my environment and 
anything that I didn't know. 

777
00:41:12,400 --> 00:41:14,700
I would Google it. 
I would you two-bit whatever I 

778
00:41:14,707 --> 00:41:18,800
could to find that information. 
So as I became more comfortable,

779
00:41:20,000 --> 00:41:22,900
My friends that did work out 
would start asking me to start 

780
00:41:22,900 --> 00:41:24,800
work out with them and then I 
started learning from them. 

781
00:41:25,100 --> 00:41:29,200
And most of the people that I 
work out with were males, most 

782
00:41:29,200 --> 00:41:33,000
of my male friends, all went to 
the gym and that's how I started

783
00:41:33,000 --> 00:41:36,200
getting into lifting heavy was 
because I didn't want to be the 

784
00:41:36,200 --> 00:41:38,000
girl that was like, no. 
Take the weights off. 

785
00:41:38,000 --> 00:41:39,900
I want to go lighter. 
There were like Crystal. 

786
00:41:39,900 --> 00:41:41,100
Just do it. 
You can do it. 

787
00:41:41,200 --> 00:41:43,900
And all of a sudden I'm pushing 
is the same exact weight as they

788
00:41:43,900 --> 00:41:45,500
are and it was a confidence 
boost. 

789
00:41:45,500 --> 00:41:48,700
Like oh my gosh, why am I 
pushing this much weight? 

790
00:41:48,800 --> 00:41:50,100
I know. 
Never would have done that 

791
00:41:50,100 --> 00:41:53,000
without somebody motivating. 
Me being behind me and tell me 

792
00:41:53,000 --> 00:41:54,500
just to get it over with and get
it done. 

793
00:41:54,800 --> 00:41:57,600
So that's where I started 
lifting heavy was because I had 

794
00:41:57,600 --> 00:41:59,900
people telling me that I could 
do something. 

795
00:41:59,900 --> 00:42:03,200
So absolutely having the right 
people in your environment to 

796
00:42:03,200 --> 00:42:07,000
motivate and push you I think is
completely crucial to your 

797
00:42:07,000 --> 00:42:09,200
success and and moving forward 
and that's for anything. 

798
00:42:09,200 --> 00:42:11,200
It's not just the gym. 
That's for everything. 

799
00:42:11,200 --> 00:42:12,600
In life is to have the right 
people around. 

800
00:42:12,600 --> 00:42:15,300
You totally agree. 
A lot of people, I mean, like, 

801
00:42:15,300 --> 00:42:17,200
with anything. 
Like you said, if they don't 

802
00:42:17,200 --> 00:42:20,000
100% know the right, Way to go 
about it. 

803
00:42:20,000 --> 00:42:22,800
They just put up a wall almost 
and look the other way. 

804
00:42:22,800 --> 00:42:26,000
But if if you want to, you know,
shape your physique to look a 

805
00:42:26,000 --> 00:42:27,300
certain way. 
At some point, you're going to 

806
00:42:27,300 --> 00:42:30,400
have to just bust down that wall
and and train. 

807
00:42:30,800 --> 00:42:33,600
And the only way to do that 
correctly as just a, you know, 

808
00:42:33,600 --> 00:42:36,000
own up on those insecurities and
jump into it and learn as you 

809
00:42:36,000 --> 00:42:38,000
go. 
I mean, when I first started 

810
00:42:38,000 --> 00:42:41,000
lifting that didn't have a blast
doing either but learning it and

811
00:42:41,000 --> 00:42:44,900
in recognizing your faults and 
had improve upon them that that 

812
00:42:44,900 --> 00:42:47,400
becomes part of the journey, 
that that makes it fun in the 

813
00:42:47,400 --> 00:42:49,400
first place. 
I mean, you can get it Excited 

814
00:42:49,400 --> 00:42:52,500
about learning a new exercise or
a new technique, or adjusting 

815
00:42:52,500 --> 00:42:55,900
the way, you grip the barbell, 
and seeing the difference that 

816
00:42:55,900 --> 00:42:57,300
makes and how your muscles 
develop. 

817
00:42:57,300 --> 00:43:00,100
I mean, all that is just as it 
is with your nutrition kind of 

818
00:43:00,100 --> 00:43:02,000
like going through and figuring 
out what works and what doesn't 

819
00:43:02,000 --> 00:43:03,800
work. 
That's what makes this whole 

820
00:43:03,800 --> 00:43:07,300
process enjoyable and 
sustainable and educational for 

821
00:43:07,400 --> 00:43:09,600
for many many years to come 
happily. 

822
00:43:09,600 --> 00:43:13,200
And as you continue to develop 
your knowledge and your skills 

823
00:43:13,500 --> 00:43:16,100
and you continue advancing, it's
amazing. 

824
00:43:16,100 --> 00:43:18,800
Kind of like the world that does
open up and the people that you 

825
00:43:18,800 --> 00:43:24,000
can Everett with and I mean, I'm
very very blessed to have Joey 

826
00:43:24,000 --> 00:43:25,700
school as well. 
Everyone knows my story as well 

827
00:43:25,700 --> 00:43:29,100
as my boyfriend because he's so 
knowledgeable. 

828
00:43:29,100 --> 00:43:33,100
I love picking his brain and him
and I occasionally do train 

829
00:43:33,100 --> 00:43:36,100
together on certain days where, 
at least I can kind of hold the 

830
00:43:36,100 --> 00:43:38,900
similar waste to him. 
He has a few injuries. 

831
00:43:38,900 --> 00:43:41,800
That's the only reason why I can
push the same weight is because 

832
00:43:41,800 --> 00:43:46,700
he has to go a little lighter 
but being able to learn from him

833
00:43:46,700 --> 00:43:49,000
and even some of these other 
people that are competitors, I 

834
00:43:49,200 --> 00:43:53,400
I've been able to train with one
to learn from them but also 

835
00:43:53,400 --> 00:43:56,700
because I'm able to contribute 
from from going out and learning

836
00:43:56,700 --> 00:43:59,900
on my own. 
So to continue advancing that 

837
00:43:59,900 --> 00:44:02,000
knowledge. 
I no longer look at the gym as 

838
00:44:02,000 --> 00:44:04,300
intimidating. 
It's like it's a playground. 

839
00:44:04,400 --> 00:44:07,300
I can take a single machine and 
figure out for different 

840
00:44:07,300 --> 00:44:11,000
exercises to hit different 
angles and hand grips, and to be

841
00:44:11,008 --> 00:44:13,600
able to play around with that, 
it's exciting because then you 

842
00:44:13,600 --> 00:44:15,000
start noticing different 
results. 

843
00:44:15,000 --> 00:44:18,000
Start noticing feeling store and
different ways because you 

844
00:44:18,000 --> 00:44:19,100
haven't done something like 
that. 

845
00:44:19,800 --> 00:44:22,400
It's very exciting, one to see 
results and then to not be 

846
00:44:22,400 --> 00:44:24,900
intimidated anymore, that's 
probably one of the better 

847
00:44:24,900 --> 00:44:27,600
accomplishments that something 
where you know, you walk in and 

848
00:44:27,600 --> 00:44:30,100
you're confident. 
That's, that's a really positive

849
00:44:30,100 --> 00:44:31,900
thing. 
Yeah, yeah, that's huge. 

850
00:44:32,100 --> 00:44:35,200
How do you structure your split?
Are you doing, like a like a 

851
00:44:35,700 --> 00:44:38,500
stereotypical bodybuilding split
or do you have it broken up 

852
00:44:38,500 --> 00:44:40,900
differently? 
So I don't look at Monday's. 

853
00:44:40,900 --> 00:44:44,100
Is this? 
These days is that I absolutely 

854
00:44:44,800 --> 00:44:49,000
listen to my body, but it's the 
point now where I feel like I've

855
00:44:49,000 --> 00:44:52,800
died Got my physique, and from 
lifting heavy, I've been able to

856
00:44:52,800 --> 00:44:54,900
build the muscle. 
I want them actually in the 

857
00:44:54,900 --> 00:44:57,700
stage of not just maintenance, 
but I kind of want to tone it 

858
00:44:57,700 --> 00:44:59,300
down a little bit. 
And just worried about 

859
00:44:59,300 --> 00:45:03,200
lightweights flow control. 
Time under tension, all about 

860
00:45:03,200 --> 00:45:05,800
the squeeze. 
I don't need to go as having 

861
00:45:05,800 --> 00:45:08,500
anymore. 
The only time I go heavy is legs

862
00:45:08,500 --> 00:45:09,700
because it's your largest muscle
group. 

863
00:45:09,700 --> 00:45:12,800
I want to I want to trigger all 
those fat burning hormones. 

864
00:45:12,800 --> 00:45:15,500
And I like a really good sweat, 
but when it comes to working 

865
00:45:15,500 --> 00:45:20,700
out, I like to do legs one day. 
I'm now currently starting to 

866
00:45:20,700 --> 00:45:24,000
split them up from the quads one
day and then hamstring connect 

867
00:45:24,000 --> 00:45:28,000
those you do like quads and then
I'll do back and then I'll hit 

868
00:45:28,000 --> 00:45:30,800
the hamstrings and the next day 
I'll probably hit like some 

869
00:45:30,800 --> 00:45:34,500
shoulders and arms, I rarely 
workout fast or do ab work, just

870
00:45:35,000 --> 00:45:37,200
ABS, you're going to do during 
all your compound movement. 

871
00:45:37,200 --> 00:45:42,200
You need to have like, a good 
strong ABS to really complete, a

872
00:45:42,200 --> 00:45:44,100
lot of the movements that I am 
doing especially with some of 

873
00:45:44,100 --> 00:45:46,400
the ways. 
So, I don't really worry about 

874
00:45:46,400 --> 00:45:47,700
chest and abs, but everything 
else. 

875
00:45:47,700 --> 00:45:49,000
I kind of just go back and 
forth. 

876
00:45:49,400 --> 00:45:52,700
And with being able to focus on 
the squeeze. 

877
00:45:52,700 --> 00:45:55,500
And the time under tension, I've
noticed like, my recovery is 

878
00:45:55,900 --> 00:46:00,900
definitely a lot better, and 
I've noticed that the targeting 

879
00:46:00,900 --> 00:46:04,600
those muscles in that way. 
I get a much better workout than

880
00:46:04,900 --> 00:46:06,700
trying to throw up a whole bunch
of weight. 

881
00:46:06,700 --> 00:46:09,200
And then I start incorporating 
all the other muscles that I'm 

882
00:46:09,200 --> 00:46:13,400
not specifically Target. 
So I've really gone from in the 

883
00:46:13,400 --> 00:46:19,600
beginning overtraining pushing 
heavy weights to really Whoa. 

884
00:46:19,700 --> 00:46:23,300
It's bold lighter-weight 
movement to just focus on the 

885
00:46:23,300 --> 00:46:25,400
muscle group that I'm working on
totally agree. 

886
00:46:25,400 --> 00:46:28,400
You know, like somebody could 
look at nutrition and if you 

887
00:46:28,400 --> 00:46:31,200
take keto, for instance to the 
the nth degree in, you're 

888
00:46:31,200 --> 00:46:36,000
looking at the, you know, EPA 
and DHA, sand all the different,

889
00:46:36,000 --> 00:46:40,100
you know, in a grid like detail,
orientations of where your food 

890
00:46:40,100 --> 00:46:42,200
is coming from, it's kind of 
like the equivalent to a 

891
00:46:42,207 --> 00:46:45,900
training perspective, really 
getting into with the muscle, 

892
00:46:45,900 --> 00:46:47,900
mind muscle connection and how 
all that ties in. 

893
00:46:47,900 --> 00:46:49,300
That's like the next level. 
Oil. 

894
00:46:49,600 --> 00:46:52,400
And that is when it gets really 
interesting because you can 

895
00:46:52,400 --> 00:46:56,600
truly see how each little 
variation of a movement really 

896
00:46:56,600 --> 00:46:59,000
Taps into it, you know, 
triggering a certain muscle 

897
00:46:59,000 --> 00:47:01,700
fiber differently than before 
and that's that's cool. 

898
00:47:01,700 --> 00:47:04,700
I mean, when you're when you're 
that in tune with your body just

899
00:47:04,700 --> 00:47:06,500
as you are, when you're that 
into with your nutrition and 

900
00:47:06,500 --> 00:47:09,000
mean it's just power at your 
fingertips and you can truly 

901
00:47:09,000 --> 00:47:11,400
change how you look. 
Feel and perform. 

902
00:47:11,400 --> 00:47:13,300
And that's just that's the 
Pinnacle. 

903
00:47:13,600 --> 00:47:16,200
Absolutely. 
I there's for example, something

904
00:47:16,200 --> 00:47:17,600
simple. 
Like the bicep curl. 

905
00:47:18,400 --> 00:47:21,000
Hi sir. 
I used to be using the 20s 

906
00:47:21,000 --> 00:47:22,000
thinking. 
I was all cool. 

907
00:47:22,000 --> 00:47:26,600
Lifted, I'll have you next to 
people and now I'm using fives, 

908
00:47:26,800 --> 00:47:29,800
maybe eight or tens and it's all
about the squeeze and I'm 

909
00:47:29,800 --> 00:47:31,500
getting dressed as good of a 
workout. 

910
00:47:31,500 --> 00:47:34,600
If not I feel better than when I
was recruiting all these other 

911
00:47:34,600 --> 00:47:37,500
muscles that did it need to be 
recruited during a bicep 

912
00:47:37,500 --> 00:47:39,600
exercise. 
So it's really changed my 

913
00:47:39,600 --> 00:47:43,500
perspective and just for taking 
things to do it better. 

914
00:47:43,500 --> 00:47:45,400
It's Joey has a saying and I 
love it. 

915
00:47:45,400 --> 00:47:47,900
It's not how much you live but 
how well you live. 

916
00:47:48,300 --> 00:47:51,800
Really changed my perspective on
my training in the gym, is to 

917
00:47:51,800 --> 00:47:55,500
make sure that I'm lifting 
properly and lifting a weight 

918
00:47:55,500 --> 00:47:59,200
that I'm able to control, that 
is made a complete difference in

919
00:47:59,200 --> 00:48:00,800
How I Live. 
Absolutely. 

920
00:48:01,500 --> 00:48:03,800
What, what's on the horizon as 
far as I could? 

921
00:48:03,800 --> 00:48:05,900
Are you doing any competitions 
or any kind of events or 

922
00:48:05,900 --> 00:48:07,500
anything that you're training 
for specifically? 

923
00:48:07,500 --> 00:48:10,600
It just life in general. 
So when I first started in to 

924
00:48:10,600 --> 00:48:16,300
Quito in Taquito, I wanted to do
my first rap show and I was 

925
00:48:16,300 --> 00:48:18,600
traveling back and forth. 
This is when Joey And I just 

926
00:48:18,600 --> 00:48:22,000
started talking was, I think 
four months before my show, 

927
00:48:22,300 --> 00:48:25,500
those flying back and forth. 
And I didn't moving out to 

928
00:48:25,508 --> 00:48:27,500
California when the show was 
originally going to be in 

929
00:48:27,500 --> 00:48:30,300
Chicago. 
So it just, it didn't plan out 

930
00:48:30,300 --> 00:48:32,300
the way that I originally 
thought it was going to be in my

931
00:48:32,300 --> 00:48:35,100
head, just things happen, but it
was a discussion that I had with

932
00:48:35,100 --> 00:48:39,700
Joey, that I was fixing my 
hormones through diet and him, 

933
00:48:39,700 --> 00:48:43,600
and I had the discussion that if
you were, I wanted to really 

934
00:48:44,300 --> 00:48:47,500
just go into a deficit and put 
my body into that position. 

935
00:48:47,500 --> 00:48:51,000
It's very Got four, female 
hormones and if I'm trying to 

936
00:48:51,000 --> 00:48:54,600
fix that, I do working against 
myself and the fact that my body

937
00:48:54,600 --> 00:48:57,800
was already making all of the 
changes that I wanted to see and

938
00:48:57,800 --> 00:49:01,500
then move into that direction. 
I decided not to take a beat and

939
00:49:01,500 --> 00:49:05,400
I've never competed and people 
ask me that all the time because

940
00:49:05,400 --> 00:49:08,400
I do have striations. 
You can see definition. 

941
00:49:08,600 --> 00:49:12,400
I don't carry a lot of body fat 
so a lot of people think I do 

942
00:49:12,400 --> 00:49:15,000
compete. 
But again I just I try to decide

943
00:49:15,000 --> 00:49:17,500
an example of this is what you 
can look like if you get your 

944
00:49:17,500 --> 00:49:18,200
diet. 
Down. 

945
00:49:18,200 --> 00:49:23,400
You do exercise that works for 
you and reduce stress get good, 

946
00:49:23,400 --> 00:49:26,000
sleep. 
Have a lot of healthy habits, 

947
00:49:26,000 --> 00:49:30,000
your body will respond in a very
positive way, but when it comes 

948
00:49:30,000 --> 00:49:33,300
to all the training and eating 
now, it's really, I'm at a 

949
00:49:33,300 --> 00:49:35,600
maintenance point. 
I don't feel the need to build. 

950
00:49:35,600 --> 00:49:40,000
I've actually reduced almost my 
training and some of my cardio 

951
00:49:40,000 --> 00:49:44,200
because my body is just so in 
tune with itself right now, I 

952
00:49:44,200 --> 00:49:46,500
mean, I'm 30 years old and I'm 
turning 31. 

953
00:49:46,500 --> 00:49:50,100
I never would imagine. 
In that I could feel this good 

954
00:49:50,100 --> 00:49:53,200
this healthy the strong but it's
just because a diet and training

955
00:49:53,200 --> 00:49:55,800
and like I said, the sleep and 
other habits that have allowed 

956
00:49:55,800 --> 00:49:58,900
me to be in this position. 
Yes, that's a good healthy 

957
00:49:58,900 --> 00:50:01,800
relationship right there. 
Like when you, when you look 

958
00:50:02,100 --> 00:50:05,100
good, feel good, perform good 
and your training and your 

959
00:50:05,100 --> 00:50:08,500
nutrition are dialed in. 
I mean, life is better. 

960
00:50:08,500 --> 00:50:11,100
That should always be viewed as 
like, the, the Apex, like the 

961
00:50:11,100 --> 00:50:12,800
Pinnacle. 
That's what you're training for,

962
00:50:12,800 --> 00:50:16,600
and living for the 
competition's, the events, all 

963
00:50:16,600 --> 00:50:18,300
that, I'm, that's great. 
Al I love it. 

964
00:50:18,308 --> 00:50:21,000
It gives you kind of a short 
term goal to strive for him and 

965
00:50:21,000 --> 00:50:24,500
work at, but I think as long as 
you're living life and making 

966
00:50:24,500 --> 00:50:27,500
that the priority, then then 
your rock's all out there. 

967
00:50:27,900 --> 00:50:30,700
And I think that's where some 
people make the sacrifice is 

968
00:50:30,700 --> 00:50:36,600
because now my career is Ito. 
It is my passion is my coaching.

969
00:50:36,600 --> 00:50:40,200
It's working with people. 
The gym is my job, so I do get 

970
00:50:40,200 --> 00:50:43,200
to put a little more time and 
effort, that is my priority 

971
00:50:43,600 --> 00:50:46,700
where there's people review of 
families, you have kids, you're 

972
00:50:46,700 --> 00:50:48,000
a nurse or doctor, it it 
whatever. 

973
00:50:48,100 --> 00:50:50,500
You are, you have all these 
other priorities and I get that.

974
00:50:51,500 --> 00:50:54,200
And those are important, those 
are jobs that you abscess put up

975
00:50:54,200 --> 00:50:56,100
with do. 
But don't forget to take care of

976
00:50:56,107 --> 00:50:59,500
yourself visit, you're eating 
the right nutrients and getting 

977
00:50:59,500 --> 00:51:01,700
some exercise in and the right 
slaves, you're going to be able 

978
00:51:01,700 --> 00:51:06,000
to put way more energy and 
effort with less stress into all

979
00:51:06,000 --> 00:51:10,700
those priorities without taking 
your body down in the long run 

980
00:51:11,000 --> 00:51:14,200
completely agree. 
So with you kind of focusing 

981
00:51:14,200 --> 00:51:17,000
more on maintaining right now. 
What are what are you excited 

982
00:51:17,000 --> 00:51:18,000
about in the future? 
I want? 

983
00:51:18,100 --> 00:51:20,400
What are you? 
Get it for you, go into any of 

984
00:51:20,408 --> 00:51:23,300
these kids and at conferences, I
know your keto career. 

985
00:51:23,300 --> 00:51:25,300
So to speak is really kind of 
gaining traction right now 

986
00:51:25,300 --> 00:51:29,400
what's on the horizon for you. 
So I know that my presence on 

987
00:51:29,400 --> 00:51:33,700
social media has grown largely 
because of who I am. 

988
00:51:34,000 --> 00:51:36,700
Oh I'm in a relationship with e 
is a really big influence that I

989
00:51:36,700 --> 00:51:40,300
love that I get to kind of kind 
of go with him to these places 

990
00:51:40,300 --> 00:51:43,600
and meet all these amazing 
people and be in the environment

991
00:51:43,600 --> 00:51:47,200
that it gets to be and it's very
motivating to go to these events

992
00:51:47,200 --> 00:51:53,100
and I've got to say as much as 
social media is integrated into 

993
00:51:53,100 --> 00:51:56,400
his life. 
It's not so much mine. 

994
00:51:56,600 --> 00:52:01,600
My job, my goal is to one focus 
on my clients but I try to 

995
00:52:01,600 --> 00:52:04,800
remove social media as much as I
can because I really like being 

996
00:52:04,800 --> 00:52:08,200
present I like doing what I can 
in real time instead of 

997
00:52:08,207 --> 00:52:10,800
reporting it through a phone and
thinking that's what my memory 

998
00:52:10,800 --> 00:52:13,600
is going to be. 
So when it comes to like the 

999
00:52:13,600 --> 00:52:16,000
conferences and things like that
I haven't played around with 

1000
00:52:16,000 --> 00:52:19,600
them yet but with Everything 
that I'm doing that's kind of 

1001
00:52:19,600 --> 00:52:22,400
the direction that we're going 
and because as everything 

1002
00:52:22,400 --> 00:52:25,600
continues to grow and move in 
that direction, I I'm kind of 

1003
00:52:25,607 --> 00:52:28,300
getting inspired and my passions
christenings bro, where it's 

1004
00:52:28,300 --> 00:52:30,000
like, okay do you want to start 
reaching out if you want to 

1005
00:52:30,000 --> 00:52:33,100
start expanding? 
But my number one goal is always

1006
00:52:33,100 --> 00:52:36,300
going to be my family life to 
take care of myself, my family, 

1007
00:52:36,300 --> 00:52:39,600
Joey, my dogs and just always 
work on being a really good 

1008
00:52:39,600 --> 00:52:44,700
person and as things are growing
and continuing to change. 

1009
00:52:45,000 --> 00:52:47,700
I'm I'm changing in those 
directions. 

1010
00:52:48,100 --> 00:52:50,200
And kind of figuring out 
everyday. 

1011
00:52:50,200 --> 00:52:53,500
It's it's so weird. 
How social media has grown to be

1012
00:52:53,500 --> 00:52:56,900
so powerful. 
I'm learning to kind of manage 

1013
00:52:56,900 --> 00:53:00,900
my life and what I thought my 
life should be to switching over

1014
00:53:00,900 --> 00:53:03,700
to what the possibilities. 
I really respect that. 

1015
00:53:03,700 --> 00:53:06,300
I feel like social media is a 
great tool, it's a great 

1016
00:53:06,300 --> 00:53:10,100
resource that you could leverage
to, you know, send a positive 

1017
00:53:10,100 --> 00:53:15,000
message to more people and have 
a broader scope and positively 

1018
00:53:15,000 --> 00:53:18,700
influence more people, but not 
at the expense of Of being 

1019
00:53:18,700 --> 00:53:22,300
present in living your own life 
to the fullest and those around 

1020
00:53:22,300 --> 00:53:24,300
you and your inner circle, I 
think if it ever comes to the 

1021
00:53:24,300 --> 00:53:26,900
expensive that some things need 
to change. 

1022
00:53:26,900 --> 00:53:30,900
So I completely agree and 
respect that for sure. 

1023
00:53:30,900 --> 00:53:33,900
Because I think if more people 
viewed social media through that

1024
00:53:33,900 --> 00:53:36,800
lens, like you just described 
the, the want to be a better 

1025
00:53:36,800 --> 00:53:38,000
place. 
Absolutely. 

1026
00:53:38,000 --> 00:53:41,700
I think social media is a pool. 
It's a restore, but we've 

1027
00:53:41,800 --> 00:53:46,000
allowed people, a lot of people 
have allowed their phones to be 

1028
00:53:46,000 --> 00:53:50,300
their life, and I know that, 
Social media is meant to keep us

1029
00:53:50,700 --> 00:53:53,600
connected, but I think it's 
really disconnected us from 

1030
00:53:53,600 --> 00:53:56,700
having real relationships. 
And I want to make sure that my 

1031
00:53:56,700 --> 00:53:59,700
home life, my family life, my 
friendships. 

1032
00:54:00,300 --> 00:54:03,600
Those are more important and 
being able to use social media 

1033
00:54:03,600 --> 00:54:05,300
to connect with people such as 
you. 

1034
00:54:05,500 --> 00:54:08,200
That's how I connected with 
Jason Witt Rock, and starting to

1035
00:54:08,200 --> 00:54:11,600
expand that Network. 
That's what I want to use it for

1036
00:54:11,600 --> 00:54:14,500
and then obviously to be a 
positive influence for anyone 

1037
00:54:14,500 --> 00:54:17,000
that might be looking for 
motivation or questions. 

1038
00:54:17,000 --> 00:54:19,900
I want to be a resource. 
Source for them where they can 

1039
00:54:20,100 --> 00:54:23,000
learn something or if they need 
to reach out. 

1040
00:54:23,000 --> 00:54:25,700
Ask, that's what I want to be. 
I don't want to be someone that 

1041
00:54:25,700 --> 00:54:27,400
you just look at and put on a 
pedestal. 

1042
00:54:27,400 --> 00:54:28,900
That's not me. 
I don't want to be that. 

1043
00:54:28,900 --> 00:54:30,900
I want to be someone that you 
can reach out to. 

1044
00:54:31,200 --> 00:54:34,200
You can talk to if I don't know 
the answer, I'll find it for you

1045
00:54:34,200 --> 00:54:36,300
or point you in the direction of
where you can love it. 

1046
00:54:36,300 --> 00:54:38,500
I love it. 
That's that's 1% the right. 

1047
00:54:38,500 --> 00:54:42,400
I'll look in my opinion without 
a doubt will Crystal working 

1048
00:54:42,400 --> 00:54:44,800
people speak of social media, 
where can people go to find you 

1049
00:54:44,800 --> 00:54:47,100
on social? 
I'm on Instagram. 

1050
00:54:47,400 --> 00:54:51,700
He do with Crystal and I just 
started a YouTube channel. 

1051
00:54:52,000 --> 00:54:54,600
I actually started about a year 
ago but I was never, I've never 

1052
00:54:54,600 --> 00:54:56,300
been comfortable in front of a 
camera. 

1053
00:54:56,800 --> 00:55:00,600
So after the last year of kind 
of, putting myself out there and

1054
00:55:00,600 --> 00:55:04,300
trying to get over my own fears 
and wanting to be more 

1055
00:55:04,300 --> 00:55:07,200
personable, I just started 
relaunching and I'm starting new

1056
00:55:07,200 --> 00:55:11,300
videos for for YouTube. 
For Stover know, my last name is

1057
00:55:11,300 --> 00:55:14,200
re n Tau. 
So I want to do a little bit 

1058
00:55:14,200 --> 00:55:17,000
more behind the scenes of not so
filtered. 

1059
00:55:17,000 --> 00:55:20,000
Instagram is very Filter be kind
of put like our best life out 

1060
00:55:20,000 --> 00:55:22,700
there and that's not always the 
case with YouTube. 

1061
00:55:22,700 --> 00:55:27,200
I really want to start doing 
more behind the scenes of into 

1062
00:55:27,200 --> 00:55:32,200
my relationship, my daily life. 
What I do with training so this 

1063
00:55:32,200 --> 00:55:34,600
is going to be a whole new 
platform that I'm going to start

1064
00:55:34,600 --> 00:55:38,500
taking off in a way more 
personable and organic feedback.

1065
00:55:38,500 --> 00:55:40,800
Very cool. 
Yeah, YouTube is easy to stuff. 

1066
00:55:40,800 --> 00:55:44,400
I mean, it's not easy to put 
yourself on camera and just be 

1067
00:55:44,900 --> 00:55:47,700
honest and genuine sincere in 
front of a camera. 

1068
00:55:47,700 --> 00:55:50,800
And It on social media and 
YouTube and that's not easy, but

1069
00:55:50,800 --> 00:55:54,700
the but once you kind of bust 
through that Plateau just like 

1070
00:55:54,700 --> 00:55:56,500
anything, like we're talking 
about before with, you know, 

1071
00:55:56,500 --> 00:55:58,900
feeling confident in the gym 
before, you know everything. 

1072
00:55:58,900 --> 00:56:00,400
I mean, you put yourself out 
there on YouTube. 

1073
00:56:00,400 --> 00:56:03,000
I mean the the positive feedback
you get it. 

1074
00:56:03,000 --> 00:56:05,600
It's motivating itself so that 
keep you, it keeps you wanting 

1075
00:56:05,600 --> 00:56:09,600
to just put out another video. 
So definitely tip my hat to you 

1076
00:56:09,600 --> 00:56:12,000
on therefore for striving to go 
that direction. 

1077
00:56:12,000 --> 00:56:14,300
That's it's a very worthwhile 
direction of take things. 

1078
00:56:14,300 --> 00:56:16,400
Yeah. 
It's also very difficult because

1079
00:56:16,400 --> 00:56:18,800
the other person in this 
household has Very big 

1080
00:56:18,800 --> 00:56:23,300
successful shoes to fill so, you
know, him on camera, he's on it.

1081
00:56:23,300 --> 00:56:26,800
Like I said, very delicate so 
well and I love listening. 

1082
00:56:26,800 --> 00:56:30,000
So when I'm doing something I'm 
like awesome, the closet hiding 

1083
00:56:30,000 --> 00:56:33,100
for you hear me. 
So I can do my own things and 

1084
00:56:33,100 --> 00:56:38,200
then I don't feel judged, right?
So it's great to learn from one 

1085
00:56:38,200 --> 00:56:41,200
of the best in the business. 
He's definitely very inspiring 

1086
00:56:41,200 --> 00:56:43,700
and so encouraging and it's 
something that I really 

1087
00:56:43,700 --> 00:56:46,800
appreciated having a partner 
that wants me to be successful 

1088
00:56:46,800 --> 00:56:49,100
with things that I'm Passionate 
about. 

1089
00:56:49,300 --> 00:56:52,400
So we've really become a really 
good team and I appreciate 

1090
00:56:52,400 --> 00:56:56,400
someone that's motivating me and
pushing me to do what I love. 

1091
00:56:56,400 --> 00:56:58,700
Yeah, that's, that's huge. 
I mean, you got to have that in 

1092
00:56:58,700 --> 00:57:01,900
order for a relationship to work
moments, I feel very fortunate 

1093
00:57:01,900 --> 00:57:04,900
to have, you know, my wife. 
Chris her name's Crystal as well

1094
00:57:06,200 --> 00:57:08,400
by my side because we've just 
been there to support each 

1095
00:57:08,400 --> 00:57:10,400
other. 
I think when you find that 

1096
00:57:10,400 --> 00:57:13,300
especially for in a similar 
industry, I mean it just the the

1097
00:57:13,300 --> 00:57:15,900
sky's the limit you can just you
can do anything. 

1098
00:57:16,100 --> 00:57:17,800
Absolutely. 
And again that's where social 

1099
00:57:17,900 --> 00:57:20,600
the media should be used and 
being able to reach out to those

1100
00:57:20,600 --> 00:57:22,400
people and show them 
possibilities. 

1101
00:57:22,400 --> 00:57:26,600
Educate have great content and 
to have a partner that is doing 

1102
00:57:26,600 --> 00:57:30,500
that with you. 
It makes life so much smoother 

1103
00:57:31,000 --> 00:57:33,900
because it's a whole different 
ballgame when you start putting 

1104
00:57:33,900 --> 00:57:36,500
things out there in public or in
the public eye. 

1105
00:57:36,900 --> 00:57:40,800
So it's it really changes the 
game to have that person. 

1106
00:57:40,800 --> 00:57:43,600
Definitely, definitely will keep
doing what you're doing, Chris, 

1107
00:57:43,600 --> 00:57:45,000
let me know. 
You get the right Outlook. 

1108
00:57:45,000 --> 00:57:46,400
You get the right support 
system. 

1109
00:57:46,400 --> 00:57:49,300
So anything that I could do, 
Help with an Aikido Space, by 

1110
00:57:49,300 --> 00:57:51,500
all means. 
Let me know and best of luck 

1111
00:57:51,500 --> 00:57:54,000
going forward. 
I'll I'll link out to your 

1112
00:57:54,000 --> 00:57:56,100
social platforms there. 
So people can find your easy, 

1113
00:57:56,100 --> 00:57:58,300
but like I said, keep doing what
you're doing. 

1114
00:57:58,600 --> 00:58:00,600
Thank you so much. 
I really appreciate this was the

1115
00:58:00,600 --> 00:58:03,000
first time that we've spoken. 
So I've really I've appreciated 

1116
00:58:03,000 --> 00:58:05,900
being on your podcast and 
getting to talk to you and I 

1117
00:58:05,900 --> 00:58:08,300
hope to get to know you more in 
the future as well. 

1118
00:58:08,800 --> 00:58:11,100
Absolutely, you're in. 
Are you in Texas as well? 

1119
00:58:11,400 --> 00:58:14,200
No. 
Currently in we just moved into 

1120
00:58:14,200 --> 00:58:17,200
La side of Hollywood. 
Yeah. 

1121
00:58:17,200 --> 00:58:21,100
So I lived in Chicago for two 
years originally from Cleveland.

1122
00:58:21,100 --> 00:58:24,000
I'm a I'm an Ohio girl moved to 
Chicago for two years. 

1123
00:58:24,000 --> 00:58:27,500
And then I moved out here to 
California to be with my guy. 

1124
00:58:27,500 --> 00:58:30,400
So we're currently out in La. 
Very cool, very cool. 

1125
00:58:30,400 --> 00:58:32,700
With a keto space is definitely 
growing out Nelly. 

1126
00:58:32,700 --> 00:58:35,500
So that should be a pretty good 
home base for you for sure. 

1127
00:58:36,000 --> 00:58:38,900
Absolutely, we get in, we get to
travel around to different gyms.

1128
00:58:38,900 --> 00:58:41,000
We never go to the same gym, few
days in a row. 

1129
00:58:41,000 --> 00:58:43,500
We just depends on the 
equipment, things like that, but

1130
00:58:43,700 --> 00:58:47,800
I love being able to get to meet
people and some people do come 

1131
00:58:47,800 --> 00:58:50,600
up. 
Asking people questions and I do

1132
00:58:50,600 --> 00:58:55,000
notice that the interest people 
wanting to know more is out 

1133
00:58:55,000 --> 00:58:58,100
there, the hopefully being out 
there being with the answer 

1134
00:58:58,100 --> 00:59:00,300
their questions and inspires 
people gives them more 

1135
00:59:00,300 --> 00:59:02,100
confidence. 
At least try something. 

1136
00:59:02,100 --> 00:59:05,800
If something's not working, be 
willing to try something new on 

1137
00:59:05,800 --> 00:59:08,400
a percent, and you'll be finding
that out with the YouTube for 

1138
00:59:08,400 --> 00:59:09,900
sure. 
You going to be doing all kinds 

1139
00:59:09,900 --> 00:59:12,300
of new things. 
Absolutely, awesome. 

1140
00:59:12,300 --> 00:59:14,600
Oh, Crystal has been a pleasure 
look forward to speaking with 

1141
00:59:14,600 --> 00:59:16,900
you, again, in the future, like,
say anything I can do, just let 

1142
00:59:16,900 --> 00:59:19,100
me know. 
Talking to you having a good 

1143
00:59:19,100 --> 00:59:20,300
day. 
Thank you so much for having me 

1144
00:59:20,300 --> 00:59:22,000
on. 
Absolutely take care.