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Well, hello, ladies and gents 
Roberts acts keto Savage.com. 

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And today I've got special 
guest, Johnston, Riley on the 

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line and she is a five year, 
veteran of the ketogenic 

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low-carb diet. 
She does CrossFit. 

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She's had two kids. 
She's done all kinds of 

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different diets, and she is a 
Savage when it comes to athletic

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performance and really honing in
and figuring out what 

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macronutrient distribution and a
style of eating works well for 

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her. 
And the people that she works 

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with within the cost, fifth 
setting. 

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I learned a bunch. 
She's in our master's program 

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right now for nutrition 
currently. 

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She's doing a whole bunch of 
Commence with her cross-feed at 

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CrossFit. 
Athletes tongue twister there. 

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But super, super great 
conversation. 

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I feel like we're very aligned 
with how we think towards 

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nutrition. 
I learned a lot from from her. 

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I'm excited about what else? 
She's got going on currently. 

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So, definitely sit back, relax. 
Enjoy the podcast with Jocelyn. 

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And just we are laughs. 
How are you? 

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Good? 
How are you today? 

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Robert? 
I'm doing wonderful. 

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Wonderful. 
Well, so I was perusing on your 

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Instagram and you're doing 
CrossFit and a high level with 

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ketogenic approach, which you 
don't see a whole lot of. 

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I think you see a lot more of it
now than you did a few years 

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back, but I'm always curious to 
speak with athletes that are 

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doing keto with all of these. 
You know, how League likely 

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demand. 
Any activities that people just 

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say is impossible? 
Yeah, so I started my adventure 

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on a ketogenic diet just over 
five years ago and like you said

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at the time it was fairly 
heretical to be doing a 

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high-intensity sport like 
CrossFit without a lot of 

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carbohydrates. 
I had done. 

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So I've been doing CrossFit for 
almost 14 years and had a good 

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period of time of competing in 
CrossFit back when we used to 

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have a level of And called 
regionals. 

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I was there all the time and I 
was on my provincial team for 

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Olympic weightlifting went to 
Canadian Nationals for. 

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I think five years in a row. 
So definitely was doing the like

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high-intensity sport, heavy 
weight, lifting kind of stuff. 

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And then I had my second baby in
2016. 

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And that was kind of like a full
reset of anything training in 

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competitive and I'd really rough
pregnancy. 

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Bring my body. 
And after I had that baby, 

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actually, I had gone back to 
doing like Like a traditional 

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macros kind of 40, 30, 30 split,
hmm. 

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And actually gained weight. 
After I had the baby when I was 

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like, well this is not working. 
And at the time I was reading 

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about it was Bulletproof Coffee 
was kind of this trend and I was

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like, okay. 
Well, I had switched to working 

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out in the morning rather than 
in the evening just on the baby 

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schedule wasn't really loving 
working out on an empty stomach 

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but didn't really want to eat a 
lot of food either. 

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So I thought I'll try this 
Bulletproof Coffee thing and I 

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enjoyed it. 
It was good. 

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Gave me a nice steady energy and
then kind of went down the 

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rabbit hole of well, what is 
this all about, right? 

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MCT oil and then you get into 
the Ketone bodies and then the 

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ketogenic diet and that kind of 
sent me off going, like, okay. 

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Well, let's give this a whirl 
and it just was a really great 

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fit for me. 
And so now yeah, somehow, five 

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years has gone by and I'm still 
going. 

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It's kind of crazy. 
How the the Bulletproof Coffee 

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is. 
It was so many people's 

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introduction to the ketogenic 
diet before they even knew what 

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Kita was a time. 
The first time I'm my roommate 

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at the time was making this 
coffee with butter in it. 

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And MCT. 
Oh, I was like man, that looks 

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gross. 
I don't want no part of that, 

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but then I was hooked ever 
since. 

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So it's kind of like a that's 
the Catalyst I guess. 

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Yeah. 
It's the Gateway for a lot of 

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people. 
I think for sure. 

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Yeah. 
Yeah, you kind of a little bit 

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there after you talked about 
your second pregnancy, want to 

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make sure I didn't miss 
anything. 

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So after you were doing a 
traditional like Zone Diet, is 

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that what I heard it correctly? 
Yeah. 

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So I mean, I've done a lot of 
nutritional experiments over the

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Is prior to CrossFit, I had done
bought a couple seasons of 

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bodybuilding did figure for a 
couple years and then when I 

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transitioned into CrossFit they 
were at that time. 

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So that was around 2008, very 
heavy into the Zone. 

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Paleo combo zone diet. 
So I had done the original Zone,

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way back when with the exact 
block prescription and it's a 

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very calorically restricted 
diet. 

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So I remember back then, I think
it works out to I'm like a small

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female according to their 
charts. 

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It was about Out nine hundred 
and twenty calories a day. 

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That's great. 
So you can imagine I was just 

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like catatonic on the floor, 
like cannot do anything on that 

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little food, so that nothing 
that all the crossfitters would 

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do was you would start to up the
fat blocks. 

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So the Zone, Diet Works in these
blocks of protein blocks of 

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carbohydrate blocks of fat. 
So then, I went up to five times

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the fat blocks, and that's where
I finally felt good, and I went,

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okay, felt like, I had enough 
energy and could do all the 

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things I wanted to do, which 
reflecting back on that. 

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Now that It breaks down is 
almost a ketogenic diet. 

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So since there was a few little 
breadcrumbs, little Clues along 

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the way of things where I had 
that hint. 

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That like, hey, I think a lower 
carb high fat diet is going to 

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be where they end up, but it 
just took me a lot of years to 

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actually arrive. 
At that point. 

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What is the reigning champ as 
far as diets? 

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Go within the CrossFit 
Community. 

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Is there like a leading diet 
right now? 

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It'd be hard to say like the 
zone is still around in the 

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CrossFit material. 
Like, if you go take a CrossFit 

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level 1 course, it's still in 
the manual. 

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There's still questions on it on
the test. 

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I think where that came from 
was. 

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They had this kind of Paleo 
Approach, right? 

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The CrossFit Mantra is meats and
vegetables, nuts and seeds. 

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Some fruit little starch. 
No sugar is basically just eat 

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real food, which is the what you
should eat. 

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And then adding on a way to 
quantify how much And so at the 

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time and sort of the early 
2000s, when CrossFit kind of 

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linked up with the Zone, there 
wasn't an easy way to do that, 

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right at what? 
Nobody had a smartphone in their

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pocket. 
You can just punch things into 

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an app and know how many grams 
of protein carbs or fat were in 

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your food. 
So the Zone tried to make it an 

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easier way to quantify what you 
were eating still not super 

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precise. 
I think now we have access to 

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easier tools, that there's not 
as much need for that zone. 

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Block idea. 
Within the CrossFit world. 

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I think you kind of have a few 
different competing takes on 

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nutrition. 
There's certainly a small subset

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of the like high-carb approach 
is still in there. 

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The core of the CrossFit 
CrossFit methodology stuff. 

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If you look at what they publish
on their YouTube and Crossfit 

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Health, it's much more 
ketogenic. 

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Like they just had a CrossFit 
Health virtual conference a 

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couple weeks ago and the three 
people speaking on nutrition 

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where Thing about fasting really
like and they had da dum, 

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D'Agostino talking about the 
ketogenic diet, and then they 

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had married, a needs from 
protein power, which is 

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essentially another version of a
ketogenic diet. 

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So, from the core of the 
CrossFit stance, definitely 

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tilts more. 
Towards the low carb idea within

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the CrossFit greater World. 
There are still people 

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recommending a higher carb 
approach. 

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So interesting, how like these 
different athletic Endeavors 

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wind up settling on a 
nutritional protocol for so 

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long. 
It seems Like, with 

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bodybuilding, it's always still 
the high carb approach. 

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Like, that's just what's 
ingrained in the way 

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bodybuilders think. 
So, like flexible dieting, If It

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Fits your Macros, that's always 
been the reigning champ. 

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Least since I've been paying 
attention to it. 

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I don't know, either will ever 
really, you know, hold the, the,

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you know, totem pole, top of the
totem pole in that world, but 

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it's interesting to see like 
Endurance, Sports and Crossfit 

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kind of gearing more towards 
this little copper approach. 

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Yeah, and I think there's 
definitely a distinction between

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a high level, like professional 
competitive crossfitter training

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with a maximum amount of 
intensity multiple times a day, 

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like, dozens of training 
sessions every week. 

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The nutritional needs of that 
person are very different from 

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the average gym goer. 
It's going to show up to the 

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gym, maybe five days a week for 
an hour. 

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So I think that and those two 
things tend to get muddled. 

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So you'll see a professional 
CrossFit athlete. 

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Oh, say I 800 grams of Herbs a 
day and then an average person 

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with a desk job who does maybe 
an hour of physical activity a 

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day goes. 
I should eat that much to you. 

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Go. 
No, no. 

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No, the needs of those two 
athletes are very, very 

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different and the goals of those
two athletes are very different.

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Right? 
So what is your nutrition 

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personally look like now? 
Okay. 

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So like a typical day. 
I usually try to delay. 

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My first calories of the day as 
long as possible. 

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So I try to drink a good 20 
ounces of water and I'll take a 

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couple grams of salt first thing
in the morning then somewhere 

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around 10:30 or 11:00. 
I'll make a bulletproof coffee. 

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I throw MCT oil, grass-fed 
butter pure stearic acid, and 

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grass-fed collagen in their 
blend that up, that takes me 

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through till maybe 2:30 in the 
afternoon. 

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And then I'll usually have my 
first meal as like, some kind of

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breakfast food. 
So, like eggs and meat, and 

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maybe a few macadamia nuts. 
And then dinner time, maybe like

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6:30 or 7:00. 
Usually, you know, some kind of 

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meat, maybe a little vegetable 
in there and sometimes I'll 

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throw in small portions of 
carbohydrate like a quarter cup 

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of rice or, which is like 11 
grams of carbs or a few cooked 

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and cooled potatoes. 
Like six small little potatoes 

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is like 16 grams of carbs, 
right? 

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So little small amounts in there
sometimes, And then that's 

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pretty much it. 
So like two big meals in a 

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fairly compressed eating window 
and then the Bulletproof Coffee 

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in there too. 
So even today with those, you 

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know, carb sources, you're still
probably under 30 grams total 

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carbs, even with the rice and 
potatoes. 

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Yeah, for sure. 
And that's something I think 

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people are often surprised at 
about a ketogenic diet. 

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They think that it has to be 
zero carb, which I've done that 

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to. 
I've done a strict carnivore 

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diet in the past and it, it 
worked out great. 

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I felt great but just for sort 
of the variety and Mixing it up 

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with the meals once in a while. 
I I can throw small portions of 

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fruit or starchy carbs in there 
without throwing me out of 

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ketosis like between 30 and 50 
grams of carbs a day. 

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I can comfortably stay in 
ketosis. 

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I find if I go over that amount,
I just feel non-stop hungry all 

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the time and I hate that 
feeling. 

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So do you like our, do you think
there's any performance benefit 

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that comes from that? 
Or is it more? 

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So you're motivated to that just
to add some more variety and 

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texture to your Palin. 
Yeah, so So performance changes,

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I mean the cool thing about 
CrossFit as we track everything 

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we keep score. 
So when I switched and I mean my

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story is a little bit unique 
because I switched at a time 

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where everything was in the tank
after I've been pregnant but 

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where I've ended up back now my 
strength, like my numbers that I

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can hit on, you know, lifts and 
that sort of thing are about 80 

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to 90% as strong as I ever was, 
which I think is cool because 

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I'm 38 pushing up the ears and I
don't train nearly as much as I 

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used to. 
I train Maybe. 

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A quarter of the amount that I 
used to and I'm from my 

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competitive weightlifting days. 
I'm about 14 pounds lighter. 

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So almost a strong. 
I trained a quarter as much and 

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I'm lighter. 
So I think that's super cool. 

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And then the performance on the 
more high intensity stuff. 

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I found that my top end gear 
stayed about the same but my 

228
00:11:25,000 --> 00:11:27,000
ability to like repeat that 
performance. 

229
00:11:27,000 --> 00:11:31,100
So say it's like a an air bike 
Sprint where I used to be able 

230
00:11:31,100 --> 00:11:33,100
to hit a number. 
I'm doing like a minute on a 

231
00:11:33,108 --> 00:11:36,000
minute off something like that. 
It used to always like the first

232
00:11:36,000 --> 00:11:38,400
one would be great. 
And then it would just like fall

233
00:11:38,400 --> 00:11:40,000
into the toilet by those gift 
one. 

234
00:11:40,300 --> 00:11:43,600
Whereas now I find my ability to
like repeat those performances. 

235
00:11:43,600 --> 00:11:47,200
Like I could hold the same 
number across all five sets is 

236
00:11:47,200 --> 00:11:49,100
better. 
So it didn't really take 

237
00:11:49,100 --> 00:11:51,700
anything off of the top end. 
It also didn't add anything to 

238
00:11:51,700 --> 00:11:55,500
the top end, but it gave me a 
more sustainable top end, makes 

239
00:11:55,500 --> 00:11:57,000
sense. 
Yeah, that makes total sense and

240
00:11:57,000 --> 00:11:59,000
I look at kind of what I've 
experienced with the 

241
00:11:59,000 --> 00:12:02,100
bodybuilding Endeavors, and I 
don't feel like I'm necessarily.

242
00:12:02,200 --> 00:12:05,300
Longer having Gone Kid. 
I mean, I'm still I mean over 

243
00:12:05,300 --> 00:12:08,300
time I'm putting on more muscle 
gradually, but I feel like my 

244
00:12:08,300 --> 00:12:11,200
ability to recover and just 
sustain that same level of 

245
00:12:11,200 --> 00:12:13,500
intensity as much longer than it
was before hand. 

246
00:12:13,500 --> 00:12:16,700
Like I remember doing like a set
of, you know, squats when I was 

247
00:12:16,700 --> 00:12:19,200
eating a bunch of carbs and be 
like, my knees would be wrecked 

248
00:12:19,200 --> 00:12:20,500
for a week. 
It would really do squats for 

249
00:12:20,500 --> 00:12:22,600
another week. 
Whereas now I can do squats 

250
00:12:22,600 --> 00:12:25,500
almost daily if I wanted to 
because I feel like, I don't 

251
00:12:25,500 --> 00:12:27,600
know if it's more. 
So a matter of just the, you 

252
00:12:27,600 --> 00:12:31,300
know, anti-inflammatory effect 
of being on a ketogenic diet and

253
00:12:31,300 --> 00:12:32,400
being able to recover The 
faster. 

254
00:12:32,400 --> 00:12:34,400
I think that's probably the 
biggest Catalyst from a 

255
00:12:34,400 --> 00:12:36,800
performance standpoint. 
Yeah, for sure. 

256
00:12:36,800 --> 00:12:39,500
The recovery and the 
anti-inflammatory effect. 

257
00:12:39,600 --> 00:12:42,300
I think is something under 
appreciated. 

258
00:12:42,400 --> 00:12:45,700
Hmm, about eating a high carb 
diet versus a low carb diet. 

259
00:12:45,700 --> 00:12:48,400
I think there's definitely 
something there, I sleep great. 

260
00:12:49,600 --> 00:12:52,900
I get, I've posted Lots on my 
Instagram, about my aura, my 

261
00:12:52,900 --> 00:12:56,100
data from the aura, rang about 
getting like on average, over 

262
00:12:56,100 --> 00:12:58,000
three hours of deep sleep every 
night. 

263
00:12:58,400 --> 00:13:00,500
And I think that's just a 
function of like, very stable, 

264
00:13:00,500 --> 00:13:04,400
blood glucose. 
Of that low inflammatory just 

265
00:13:04,400 --> 00:13:08,300
everything's nice and calm in my
body and I get great sleep which

266
00:13:08,300 --> 00:13:11,300
is just like amplifies the 
recovery and it's like it gets 

267
00:13:11,300 --> 00:13:12,900
everything spinning in the right
direction. 

268
00:13:13,500 --> 00:13:15,700
So with even with you including,
you know, like little bit of 

269
00:13:15,700 --> 00:13:18,800
rice potatoes, you're pretty 
much staying in ketosis, you 

270
00:13:18,800 --> 00:13:20,200
know, pretty much. 
I mean, you're you're pretty 

271
00:13:20,200 --> 00:13:22,300
much in a fat adapted State 
indefinitely. 

272
00:13:22,300 --> 00:13:24,700
Like, you're not having any 
crazy carb up days or anything 

273
00:13:24,700 --> 00:13:27,800
like that. 
Currently, we do my husband and 

274
00:13:27,800 --> 00:13:31,400
I would call it fatter day. 
So usually every Saturday we'll 

275
00:13:31,400 --> 00:13:33,900
have something Nothing like a 
high carb meal. 

276
00:13:34,000 --> 00:13:37,300
Like we'll go out for dinner or 
will have something at home. 

277
00:13:38,000 --> 00:13:40,600
But yeah the so there's usually 
like one meal per week sometimes

278
00:13:40,600 --> 00:13:45,500
two where I eat whatever and so 
I've always been like super open

279
00:13:45,500 --> 00:13:48,100
about that on the keto athlete 
and posted about it and stuff. 

280
00:13:48,100 --> 00:13:52,000
One of the rules we adopted for 
ourselves during the covid. 

281
00:13:52,000 --> 00:13:54,300
Lockdown was whatever, junk 
food. 

282
00:13:54,300 --> 00:13:58,200
We're going to eat, we have to 
make it from scratch so that it 

283
00:13:58,200 --> 00:14:01,700
takes a lot of work and 
therefore it's a tree. 

284
00:14:01,700 --> 00:14:06,200
So, You know, with my kids one 
day we made donuts, but we like 

285
00:14:06,200 --> 00:14:09,500
made them from scratch. 
Made the dough, let them rise. 

286
00:14:09,500 --> 00:14:13,100
We fried them in lard that I got
from a local butcher like and it

287
00:14:13,108 --> 00:14:18,000
took all day which mean we're 
only gonna do it once, maybe 

288
00:14:18,000 --> 00:14:21,100
twice a year, you know? 
No, I like special kind of 

289
00:14:21,100 --> 00:14:22,400
creepy but it's a good way to do
it. 

290
00:14:23,000 --> 00:14:26,200
I've always tried to be super 
upfront about that because I 

291
00:14:26,200 --> 00:14:27,900
think you could make the 
argument either way that I've 

292
00:14:27,900 --> 00:14:31,400
been successful on keto, despite
having a cheat meal every week 

293
00:14:31,400 --> 00:14:34,200
or You could say I've been 
successful on keto because I 

294
00:14:34,208 --> 00:14:36,300
have a cheat meal every week. 
I think you could make an 

295
00:14:36,300 --> 00:14:39,900
argument in either direction. 
So once about once a week, I 

296
00:14:39,900 --> 00:14:43,400
cycle of ketosis for sure. 
Do you personally do that more? 

297
00:14:43,400 --> 00:14:45,900
So from just like a 
psychological standpoint like 

298
00:14:45,900 --> 00:14:48,300
you're noticing more of a 
benefit like with your family, 

299
00:14:48,300 --> 00:14:50,400
like your kids to be able to 
kind of have that lack stay. 

300
00:14:50,400 --> 00:14:53,400
Or is it do you think it's 
providing some benefit from like

301
00:14:53,400 --> 00:14:56,900
a hormonal standpoint? 
You know, I'm not sure. 

302
00:14:56,900 --> 00:14:58,200
I would. 
I do it more. 

303
00:14:58,200 --> 00:15:02,600
So for the, the social aspect 
like you said, and I find I can 

304
00:15:02,600 --> 00:15:06,800
kind of plan in the week. 
So if I'm going to be at my 

305
00:15:06,800 --> 00:15:09,300
uncle's house for dinner and 
they're having lasagna and go, 

306
00:15:09,300 --> 00:15:12,600
it's going to be okay. 
That'll be my cheat meal or you 

307
00:15:12,600 --> 00:15:14,800
know, work like you said we're 
going to do something special 

308
00:15:14,800 --> 00:15:16,700
with our kids. 
We're going to make pizza or 

309
00:15:16,700 --> 00:15:21,600
something. 
And then I work for the CrossFit

310
00:15:21,600 --> 00:15:23,500
home office on their level, one 
seminar staff. 

311
00:15:23,500 --> 00:15:26,000
So I travel on the weekends 
quite a bit and then we always 

312
00:15:26,000 --> 00:15:27,300
go out for dinner on the 
Saturday night. 

313
00:15:27,300 --> 00:15:30,100
So then I just know, you know, I
don't have to stress out about 

314
00:15:30,100 --> 00:15:32,200
it or worry too much. 
I just got this is going to be 

315
00:15:32,200 --> 00:15:34,100
my meal that's like off the 
wagon for the week. 

316
00:15:34,100 --> 00:15:38,200
So it just works well to be a 
socially normal human. 

317
00:15:38,600 --> 00:15:40,300
Yeah. 
No, I totally, I mean, I totally

318
00:15:40,300 --> 00:15:42,700
respected lot of people in the 
keto space that are really 

319
00:15:43,200 --> 00:15:45,800
dogmatic towards that. 
And I don't ever want to be 

320
00:15:45,800 --> 00:15:48,600
classified in that group. 
I mean, I don't do that, but I 

321
00:15:48,608 --> 00:15:50,700
feel like, you know, you 
obviously know what your body 

322
00:15:50,700 --> 00:15:51,800
responds. 
Well, to, you know, what your 

323
00:15:51,800 --> 00:15:53,200
mind responds. 
Well, to, you don't have a 

324
00:15:53,208 --> 00:15:56,400
problem, including that, and 
then getting right back on track

325
00:15:56,400 --> 00:15:58,800
as obviously not hindering, you 
know, your day-to-day. 

326
00:15:58,800 --> 00:16:01,100
So, you know, more power to you 
as far as I'm concerned. 

327
00:16:01,800 --> 00:16:05,300
One of the things I've really 
been hard line about the last 

328
00:16:05,300 --> 00:16:07,800
couple years is avoiding 
processed vegetable, oils seed 

329
00:16:07,800 --> 00:16:10,100
oils. 
So even on those cheat days and 

330
00:16:10,100 --> 00:16:13,500
that's part of why we make 
things at home, you know, 

331
00:16:13,500 --> 00:16:16,000
avoiding fried foods. 
If we're going to make french 

332
00:16:16,000 --> 00:16:17,100
fries. 
We're going to make them at 

333
00:16:17,100 --> 00:16:19,200
home. 
We're going to fry them in beef.

334
00:16:19,200 --> 00:16:23,000
Tallow like old-school how fries
used to be made. 

335
00:16:23,600 --> 00:16:26,000
So even on those like higher 
carb cheat days. 

336
00:16:26,000 --> 00:16:29,200
I try to be really careful about
keeping the process vegetable 

337
00:16:29,200 --> 00:16:32,400
oils out of it. 
And then I find You know, on 

338
00:16:32,400 --> 00:16:35,400
that, keeping it 
anti-inflammatory, then I feel 

339
00:16:35,400 --> 00:16:38,200
okay, the next day. 
It kind of took me a little bit.

340
00:16:38,200 --> 00:16:41,100
Even after I'd gone keto to 
realize that all those High 

341
00:16:41,100 --> 00:16:47,700
omega-6 oils are terrible for 
like joint pain and recovery, 

342
00:16:47,700 --> 00:16:51,100
and it even makes my asthma feel
worse, like just all of those 

343
00:16:51,100 --> 00:16:53,400
inflammatory processes. 
Dee Dee. 

344
00:16:53,400 --> 00:16:55,900
I'm innocent even independent of
carbohydrates. 

345
00:16:55,900 --> 00:16:59,000
Give, you had, you know, like a 
higher fat meal independent, the

346
00:16:59,000 --> 00:17:03,000
car behind carbohydrates with 
those Omega-6 is and you feel 

347
00:17:03,000 --> 00:17:07,200
all those the same Sensations. 
Yeah, and that's you know, so 

348
00:17:07,200 --> 00:17:10,800
like oh, you're going to go out 
to like a bar with your friends.

349
00:17:10,800 --> 00:17:12,900
I'm going to order the chicken 
wings because they're low carb, 

350
00:17:12,900 --> 00:17:15,400
and then I would be like, I 
still felt gross after and it 

351
00:17:15,700 --> 00:17:18,700
gives me this kind of yucky 
feeling in my throat and you 

352
00:17:18,700 --> 00:17:20,800
don't maybe my knees, and my 
back hurt, a little more than 

353
00:17:20,800 --> 00:17:22,000
next day and you go. 
Oh, yeah. 

354
00:17:22,000 --> 00:17:25,400
Okay, just because it's like low
carb is is one big step in the 

355
00:17:25,400 --> 00:17:29,100
right direction. 
But then also the the quality of

356
00:17:29,100 --> 00:17:31,000
all the other things you're 
eating and the quality of the 

357
00:17:31,000 --> 00:17:33,600
faculty. 
It's I think makes a big 

358
00:17:33,600 --> 00:17:35,700
difference in whether you're 
going to be successful or not 

359
00:17:35,700 --> 00:17:38,300
with keto. 
Yeah, there's been some pretty 

360
00:17:38,400 --> 00:17:41,000
pretty compelling information. 
Put out here the past year to 

361
00:17:41,000 --> 00:17:43,800
bounce, you know, people 
collating the Obesity epidemic 

362
00:17:43,800 --> 00:17:45,600
more. 
So with process seed oils than, 

363
00:17:45,900 --> 00:17:48,300
you know, carbohydrate or sugar 
consumption necessarily, which 

364
00:17:48,300 --> 00:17:50,800
is pretty interesting. 
Yeah, and I think that's 

365
00:17:50,800 --> 00:17:53,500
something I've gained more of an
appreciation for over the last 

366
00:17:53,500 --> 00:17:55,400
couple years and maybe it's 
just, it's all kind of coming 

367
00:17:55,400 --> 00:17:58,600
out at the same time that 
basically, when people are 

368
00:17:58,600 --> 00:18:02,000
getting unhealthy, you have all 
these highly Able 

369
00:18:02,100 --> 00:18:04,400
polyunsaturated fats making 
their way into your cell 

370
00:18:04,400 --> 00:18:08,100
membranes, and then it's making 
your fat cells dysfunctional, 

371
00:18:08,400 --> 00:18:10,500
and making them insulin 
resistant, and then you cannot 

372
00:18:10,500 --> 00:18:12,800
manage your blood sugar and then
you end up with diabetes. 

373
00:18:13,000 --> 00:18:15,600
So it's the, it's the 
polyunsaturated vegetable oils. 

374
00:18:15,600 --> 00:18:18,600
That are giving you insulin 
resistance and then, the insulin

375
00:18:18,600 --> 00:18:21,700
resistance gives you 
carbohydrate intolerance and now

376
00:18:21,700 --> 00:18:23,500
everything goes Haywire than its
metabolic. 

377
00:18:23,500 --> 00:18:26,400
Chaos, basically, yeah, we 
definitely want to avoid that. 

378
00:18:27,300 --> 00:18:29,200
You mention that you put stearic
acid in your coffee. 

379
00:18:29,200 --> 00:18:30,500
What's the motivation behind 
that? 

380
00:18:31,100 --> 00:18:33,400
Yeah. 
Oh, stearic acid is a 18 carbon,

381
00:18:33,500 --> 00:18:37,500
long chain, saturated fat, fully
saturated, fat cholesterol 

382
00:18:37,500 --> 00:18:39,600
neutral. 
So there's, you know, different 

383
00:18:39,600 --> 00:18:45,300
molecule length of the saturated
fats myristic acid palmitic 

384
00:18:45,300 --> 00:18:50,300
acid, stearic acid or 14 16 18, 
carbon chains super stable. 

385
00:18:50,500 --> 00:18:55,700
Those long chain saturated fats.
There's no empty carbons on the 

386
00:18:55,708 --> 00:18:56,900
Chain. 
If you want to think of it like 

387
00:18:56,900 --> 00:18:58,100
that. 
There's no empty places at the 

388
00:18:58,108 --> 00:19:00,500
table. 
So if you can get those ones 

389
00:19:00,500 --> 00:19:05,000
into your cell membranes, It 
actually helps your fat cells 

390
00:19:05,000 --> 00:19:08,700
function properly. 
It can increase your metabolism 

391
00:19:08,700 --> 00:19:11,000
in the sense that, like, one of 
the things you can measure is 

392
00:19:11,000 --> 00:19:12,600
your body temperature, every 
morning. 

393
00:19:12,600 --> 00:19:15,800
And if you have chronically low 
body temperature, that's that's 

394
00:19:15,800 --> 00:19:17,500
not a good sign. 
When it's a sign of low 

395
00:19:17,500 --> 00:19:21,000
functioning metabolism. 
So stearic acid is helps with 

396
00:19:21,400 --> 00:19:23,200
sort of the opposite of the 
polyunsaturated. 

397
00:19:23,200 --> 00:19:24,500
Vegetable, oils. 
Nice table. 

398
00:19:24,500 --> 00:19:27,400
Cell. 
Membranes keeps your body 

399
00:19:27,400 --> 00:19:29,400
temperature. 
Your metabolism functioning 

400
00:19:29,400 --> 00:19:32,700
nicely has an effect on the 
Hypothalamus where it suppresses

401
00:19:32,700 --> 00:19:35,200
appetite because it's basically 
just a signal that everything is

402
00:19:35,200 --> 00:19:39,000
good in your body that you're 
like well fed things can run? 

403
00:19:39,000 --> 00:19:42,000
Functionally that it's not a 
stressful State. 

404
00:19:42,600 --> 00:19:45,400
Yes, their gas is the bomb. 
I eat a ton of stearic acid and 

405
00:19:45,400 --> 00:19:47,700
I don't ever experienced any GI 
distress from it. 

406
00:19:48,700 --> 00:19:50,400
I don't know. 
If you've followed Brad Marshall

407
00:19:50,400 --> 00:19:52,700
on right at Marshall and I'll be
yeah, he's got some pretty 

408
00:19:52,700 --> 00:19:55,700
interesting stuff on it as well.
Yeah, I by my stomach acid from 

409
00:19:55,700 --> 00:19:56,900
fire in the bottle. 
Nice. 

410
00:19:56,900 --> 00:19:58,000
He's great. 
And that's kind of where it 

411
00:19:58,000 --> 00:20:03,800
started with red Marshall and 
There I can't say his last name.

412
00:20:04,200 --> 00:20:05,300
Deborah. 
Milski. 

413
00:20:05,500 --> 00:20:08,500
Yeah, gated. 
Yeah, it's super interesting. 

414
00:20:08,500 --> 00:20:11,400
Like that's I didn't know that 
we get the keto bricks, which is

415
00:20:11,500 --> 00:20:13,200
all cacao butter and cacao 
butter. 

416
00:20:13,200 --> 00:20:15,000
Yeah the highest source of 
stearic acid. 

417
00:20:15,000 --> 00:20:18,100
So I've been diving super deep 
in the research there and it's 

418
00:20:18,100 --> 00:20:20,300
pretty interesting stuff. 
I mean people that's the thing 

419
00:20:20,300 --> 00:20:23,300
about fats, like people just 
assume fats are all in one, you 

420
00:20:23,300 --> 00:20:24,900
know unit. 
They don't break it down over 

421
00:20:24,900 --> 00:20:27,000
the different types of fats, but
once you start diving into the 

422
00:20:27,008 --> 00:20:30,100
research there, it's you can't 
help but notice that there's 

423
00:20:30,100 --> 00:20:32,200
there's each fan. 
That responds little bit 

424
00:20:32,200 --> 00:20:35,700
differently within the cell, and
you want to optimize for the one

425
00:20:35,700 --> 00:20:37,200
that's going to give you the 
best results. 

426
00:20:37,200 --> 00:20:39,400
That's why I avoiding. 
All these highly inflammatory 

427
00:20:39,400 --> 00:20:41,400
omega-6s is what people need to 
do. 

428
00:20:41,900 --> 00:20:46,700
Yeah, and I'm generally not a 
fan of the kind of counting 

429
00:20:46,700 --> 00:20:50,100
macros or If It Fits your Macros
approach for that reason because

430
00:20:50,400 --> 00:20:53,200
it just dumps, all proteins are 
the same. 

431
00:20:53,300 --> 00:20:55,700
All fats are the same. 
All carbohydrates are the same 

432
00:20:55,700 --> 00:20:59,400
and they are absolutely not like
obviously my very Pro fat person

433
00:20:59,400 --> 00:21:02,700
about 70% of my diet is fat. 
But like we've talked about 

434
00:21:02,700 --> 00:21:06,200
right pro-inflammatory. 
The polyunsaturated omega-6 is 

435
00:21:06,200 --> 00:21:09,800
can be quite harmful. 
Whereas other, you know, long 

436
00:21:09,800 --> 00:21:11,600
chain, very stable saturated 
fats. 

437
00:21:11,600 --> 00:21:13,500
Like stearic acid are very 
beneficial. 

438
00:21:13,500 --> 00:21:17,200
So we can't just lump in fat. 
Yeah, so hopefully I G like 

439
00:21:17,200 --> 00:21:19,600
it's, you know, there's big 
differences. 

440
00:21:19,700 --> 00:21:22,200
Totally totally agree. 
And I've come from a background 

441
00:21:22,200 --> 00:21:24,400
with like, the, the flexible 
dieting, and I don't want to 

442
00:21:24,400 --> 00:21:26,700
generalize and say they're all 
like that, but it seems to me 

443
00:21:26,700 --> 00:21:29,600
them the training philosophy 
within that Community. 

444
00:21:29,600 --> 00:21:31,300
That's, it's, like, it's all 
about the calories. 

445
00:21:31,800 --> 00:21:34,600
The macro nutrients and it 
doesn't really matter what 

446
00:21:34,600 --> 00:21:36,600
that's made up of like people 
that are following a flexible 

447
00:21:36,600 --> 00:21:38,200
learning approach. 
I can't say. 

448
00:21:38,200 --> 00:21:40,300
The majority of them are 
actually reading the ingredient 

449
00:21:40,300 --> 00:21:41,800
labels, which is pretty 
important. 

450
00:21:42,100 --> 00:21:46,800
Yeah. 
What about when you said you had

451
00:21:46,800 --> 00:21:50,000
a rough pregnancy, that that was
when you were eating more of the

452
00:21:50,000 --> 00:21:51,600
Zone diet, right? 
Paleo Zone die. 

453
00:21:52,500 --> 00:21:55,200
So, okay. 
The Zone was early on in my 

454
00:21:55,200 --> 00:21:58,600
CrossFit journey and then during
my competitive years of 

455
00:21:58,600 --> 00:22:02,600
weightlifting and Crossfit. 
So that would be like 2011 to 

456
00:22:02,600 --> 00:22:06,900
2016 ish? 
I fell into carb backloading and

457
00:22:06,900 --> 00:22:14,000
if the to yeah, so kind of 
similar the idea of like low 

458
00:22:14,000 --> 00:22:17,300
carb all day train, you know the
afternoon or evening and then 

459
00:22:17,300 --> 00:22:21,900
carb up like crazy at night. 
I'm saying idea being yeah, you 

460
00:22:21,900 --> 00:22:25,800
use super high glycemic carbs, 
like sugar candies spike, your 

461
00:22:25,800 --> 00:22:28,300
insulin and supposed to help you
like replenish your muscle 

462
00:22:28,300 --> 00:22:29,700
glycogen and grow and 
everything. 

463
00:22:31,700 --> 00:22:35,900
So I did that for like quite a 
long time, which was fun, 

464
00:22:36,500 --> 00:22:38,400
because you get to basically 
candy every day. 

465
00:22:38,800 --> 00:22:42,300
But I took it way too far. 
I think it was just like, I 

466
00:22:42,308 --> 00:22:44,800
started to live for the junk 
food fix every day. 

467
00:22:44,800 --> 00:22:49,100
And I was, I was very strong 
and, you know competitive, but 

468
00:22:49,100 --> 00:22:51,900
getting progressively heavier 
little bit, a little bit every 

469
00:22:51,900 --> 00:22:55,500
year. 
I went up a weight class twice 

470
00:22:55,600 --> 00:22:59,600
in Olympic weightlifting. 
I think so great in a shorter 

471
00:22:59,600 --> 00:23:02,100
term performance. 
Anything but not a sustainable 

472
00:23:02,500 --> 00:23:05,200
way to operate. 
A definitely not a prolonged. 

473
00:23:05,200 --> 00:23:09,300
Eva T kind of life. 
I wouldn't say so. 

474
00:23:09,300 --> 00:23:13,700
Yeah, I think by the time I had 
my second baby that was 2016. 

475
00:23:14,300 --> 00:23:19,600
I had probably gotten myself to 
a place of like overdoing it on 

476
00:23:19,600 --> 00:23:22,700
the carbohydrate for sure. 
And then pregnancy is basically 

477
00:23:22,700 --> 00:23:26,500
like a stress test. 
It's a whatever, small 

478
00:23:26,500 --> 00:23:29,400
smoldering little problems. 
You have in your health or 

479
00:23:29,400 --> 00:23:33,800
metabolism, they get Amplified 
when you get pregnant and so, I 

480
00:23:33,808 --> 00:23:36,200
started off it, what would be 
considered a healthy point? 

481
00:23:36,900 --> 00:23:40,900
And then towards the end, my 
blood pressure got wildly out of

482
00:23:40,900 --> 00:23:48,100
control like 120 over. 200 ended
up having to take the baby out 

483
00:23:48,100 --> 00:23:52,900
of me early at 37 weeks. 
He's cool now, but yeah, just 

484
00:23:52,900 --> 00:23:54,900
like mentally I had a really bad
time with it. 

485
00:23:54,900 --> 00:23:56,100
Physically. 
It was hard. 

486
00:23:56,300 --> 00:24:01,900
Had a C-section a second one. 
So it was just like I think too 

487
00:24:01,900 --> 00:24:04,700
because I had gone right from 
like, my kind of peak of 

488
00:24:04,700 --> 00:24:09,500
competitive stuff and really 
enjoying the personal pursuit to

489
00:24:09,900 --> 00:24:14,700
wiping it right down to zero. 
My analogy was always like, my 

490
00:24:15,300 --> 00:24:17,600
we have two boys. 
My oldest son was born in 2010 

491
00:24:18,500 --> 00:24:22,400
and then I had all this fun 
competing and enjoyed the fat 

492
00:24:22,400 --> 00:24:25,600
physical Pursuit, and I always 
would laugh and say to people, 

493
00:24:26,000 --> 00:24:28,100
it's kind of like my analogies. 
Like my husband. 

494
00:24:28,100 --> 00:24:30,800
He really likes to build things 
like imagine if you build Built 

495
00:24:30,800 --> 00:24:33,900
your dream house. 
You put all this work into it. 

496
00:24:33,900 --> 00:24:35,800
You made it. 
Perfect made it just the way you

497
00:24:35,800 --> 00:24:38,800
liked it and someone's like you 
can have another baby, but you 

498
00:24:38,800 --> 00:24:41,800
got to burn my house down. 
If you like. 

499
00:24:42,500 --> 00:24:44,300
Whoa. 
I don't really want to burn that

500
00:24:44,300 --> 00:24:49,100
house down that became the the 
euphemism for being pregnant was

501
00:24:49,100 --> 00:24:51,500
Burning Down the House. 
And then, you know, people are 

502
00:24:51,508 --> 00:24:53,400
like it'll be fine. 
You can build that house again 

503
00:24:53,400 --> 00:24:55,600
after like wouldn't really want 
to build it again. 

504
00:24:55,600 --> 00:24:58,800
I already built one. 
I liked so did it. 

505
00:24:58,800 --> 00:25:00,300
Basically I'm going to bounce 
back. 

506
00:25:00,500 --> 00:25:06,700
Then I would say it was at a 
good place about a year later a 

507
00:25:06,708 --> 00:25:09,200
year later. 
Yeah, I started doing keto when 

508
00:25:09,200 --> 00:25:11,300
the baby was six months old. 
Mmm. 

509
00:25:11,300 --> 00:25:14,100
And then from there, things 
started to get better took about

510
00:25:14,100 --> 00:25:16,700
four months for me to hit my 
stride with keto. 

511
00:25:16,700 --> 00:25:18,900
Where I was like, oh, I feel 
awesome. 

512
00:25:19,000 --> 00:25:22,400
Now, we're definitely with some 
ups and downs in the beginning. 

513
00:25:22,900 --> 00:25:25,100
Took about four months to get 
that full adaptation thing 

514
00:25:25,100 --> 00:25:27,200
complete. 
And then by the time, he's about

515
00:25:27,200 --> 00:25:28,900
a year old. 
I felt pretty good. 

516
00:25:29,000 --> 00:25:30,300
So you were doing the carb 
backloading? 

517
00:25:30,400 --> 00:25:33,900
Ting all throughout the 
pregnancy then while I was 

518
00:25:33,900 --> 00:25:36,200
pregnant, I was not really doing
anything. 

519
00:25:36,200 --> 00:25:40,000
Good. 
Yeah, it was all over the place 

520
00:25:40,500 --> 00:25:43,600
of. 
Yeah, sometimes eating sometimes

521
00:25:43,600 --> 00:25:47,300
feeling not like I want to eat 
at all and you know, you go 

522
00:25:47,300 --> 00:25:49,000
through different things where 
sometimes you have complete 

523
00:25:49,000 --> 00:25:54,800
aversions things that you like. 
I developed a real love of like 

524
00:25:55,200 --> 00:25:57,700
berries strawberries. 
Look like that was my big 

525
00:25:57,700 --> 00:26:02,300
craving when you started doing. 
He do after he was born. 

526
00:26:02,300 --> 00:26:04,400
Did that affect like your milk 
supply or anything or did your 

527
00:26:04,400 --> 00:26:07,700
body pretty much function pretty
well with that it went. 

528
00:26:07,700 --> 00:26:10,400
Okay, that was right around the 
time that he was starting to 

529
00:26:10,400 --> 00:26:12,600
transition to solid foods and 
stuff. 

530
00:26:12,600 --> 00:26:14,800
So gotcha. 
Yeah. 

531
00:26:15,300 --> 00:26:16,500
I know. 
I people have asked me that 

532
00:26:16,500 --> 00:26:19,100
quite a bit about like 
breastfeeding on keto. 

533
00:26:19,700 --> 00:26:22,800
I wasn't quite in the keto thing
when I was still full time 

534
00:26:22,800 --> 00:26:24,400
breastfeeding with him. 
Yeah. 

535
00:26:24,400 --> 00:26:25,800
She got you my wife pregnant 
right now. 

536
00:26:25,800 --> 00:26:28,900
She's 29 weeks today actually. 
Oh, yeah. 

537
00:26:28,900 --> 00:26:30,000
Congratulations. 
Yeah. 

538
00:26:30,000 --> 00:26:30,700
Thanks. 
Thanks. 

539
00:26:30,700 --> 00:26:33,800
She's been, he do the whole way 
through the pregnancy, some 

540
00:26:33,800 --> 00:26:36,700
curious to see how, you know for
her birth and breastfeeding goes

541
00:26:36,700 --> 00:26:38,500
with being strict. 
He's a bit strange because so 

542
00:26:38,508 --> 00:26:41,200
many people think that you can't
do, you can't have a healthy 

543
00:26:41,200 --> 00:26:42,400
pregnancy. 
If you're doing a kid, you think

544
00:26:42,400 --> 00:26:44,900
that you can't do without carbs,
but I haven't noticed that at 

545
00:26:44,900 --> 00:26:47,900
all with her and I would think I
mean if I could go back and do 

546
00:26:47,900 --> 00:26:51,000
it again, I would absolutely do 
it with like an animal-based 

547
00:26:51,000 --> 00:26:53,300
keto because like, what does 
that baby need? 

548
00:26:53,300 --> 00:26:55,900
It needs like all the good fats 
to grow its brain. 

549
00:26:55,900 --> 00:26:58,000
It needs tons of protein to make
its body. 

550
00:26:58,000 --> 00:27:00,800
It needs all these nutrients. 
Like, that's where Getting the 

551
00:27:00,800 --> 00:27:03,300
good stuff. 
Yeah, it's not coming from oats 

552
00:27:03,300 --> 00:27:06,700
and rice and totally nutrient 
deficient foods. 

553
00:27:06,700 --> 00:27:10,200
Like it's kind of a funny thing,
isn't it 100%. 

554
00:27:10,200 --> 00:27:14,900
So after after the C-section, 
did you like avoid training 

555
00:27:15,000 --> 00:27:18,300
entirely for several months and 
then like how that impact you 

556
00:27:18,400 --> 00:27:20,900
mentally? 
Yeah, it was, you know, they 

557
00:27:20,900 --> 00:27:24,200
tell you to wait six to eight 
weeks and then I started just 

558
00:27:24,200 --> 00:27:26,900
really gentle stuff. 
I called it pajama Fitness or 

559
00:27:26,900 --> 00:27:29,800
flip-flop Fitness the first 
little bit if anything required 

560
00:27:29,800 --> 00:27:32,300
me to exert. 
Myself more than like taking off

561
00:27:32,300 --> 00:27:34,700
my flip-flops. 
Then I was probably trying too 

562
00:27:34,700 --> 00:27:37,500
hard. 
So just super gentle like hip 

563
00:27:37,500 --> 00:27:42,800
Bridges and seated presses. 
And like I put a lot of time 

564
00:27:42,800 --> 00:27:48,600
into rebuilding my hips. 
I was 26 when I had my first 

565
00:27:48,600 --> 00:27:50,400
baby and I'm 32, and I had the 
second one. 

566
00:27:50,400 --> 00:27:55,500
So it was definitely different, 
being older and I wanted to do 

567
00:27:55,500 --> 00:27:57,300
it right. 
I wanted to take the time and 

568
00:27:57,300 --> 00:28:00,300
not push too hard too soon. 
I had some nerve damage. 

569
00:28:00,500 --> 00:28:02,700
Inside from my c-section. 
So my one whole side of my hip 

570
00:28:02,700 --> 00:28:05,800
didn't really function to well. 
So just a lot of like slow and 

571
00:28:05,800 --> 00:28:11,000
steady and kind of took that 
opportunity to like go back and 

572
00:28:11,000 --> 00:28:13,300
start over, you know, if you're 
like, oh if I could go start 

573
00:28:13,300 --> 00:28:15,500
cross over again, I would 
totally do it this way. 

574
00:28:15,500 --> 00:28:16,600
I'm like, okay. 
Well, I'm just going to view 

575
00:28:16,600 --> 00:28:20,600
this as an opportunity to like 
turn back the clock and do it 

576
00:28:20,600 --> 00:28:23,300
like that and rebuild better 
than the first time. 

577
00:28:23,300 --> 00:28:28,200
So I would say now I feel like 
healthier and more functional 

578
00:28:28,200 --> 00:28:32,000
more stable 38 now than I did 
like 10 years ago. 

579
00:28:32,400 --> 00:28:34,500
Yeah, awesome. 
I feel like I feel like, you 

580
00:28:34,500 --> 00:28:37,000
know working out being healthy 
doing resistance training, 

581
00:28:37,000 --> 00:28:39,800
especially if you get the diet 
dialed in like it's truly the 

582
00:28:39,800 --> 00:28:41,600
Fountain of Youth. 
I mean your ability to bounce 

583
00:28:41,600 --> 00:28:44,700
back from an injury is just so 
much better. 

584
00:28:44,700 --> 00:28:48,600
Your ability to maintain your 
muscle and then your Mobility as

585
00:28:48,600 --> 00:28:51,200
you age is just such like night 
and day difference between 

586
00:28:51,200 --> 00:28:53,600
people, that work at people 
that, don't ya. 

587
00:28:53,600 --> 00:28:56,300
And I don't know where those 
those roads start to diverge 

588
00:28:56,700 --> 00:28:58,300
somewhere. 
In your mid-30s. 

589
00:28:58,300 --> 00:29:01,500
I think, for most people wear, 
You start to see these two 

590
00:29:01,500 --> 00:29:04,600
paths, take off very different 
direction that I think you can 

591
00:29:04,600 --> 00:29:07,700
get away with some shit in your 
20s and not really suffer too 

592
00:29:07,700 --> 00:29:11,000
bad and then it catches up with 
you somewhere between 30 and 40 

593
00:29:11,000 --> 00:29:14,600
for sure. 
And you see a clear difference 

594
00:29:14,600 --> 00:29:17,100
in quality of life. 
And yeah, like you said, ability

595
00:29:17,100 --> 00:29:19,900
to bounce back and, you know, 
even chances of getting injured 

596
00:29:19,900 --> 00:29:23,100
in the first place. 
If you've taken care of yourself

597
00:29:23,100 --> 00:29:27,200
and I think resistance training 
is like the number one, the big 

598
00:29:27,200 --> 00:29:29,900
lever that you can pull. 
That's going to provide the most

599
00:29:29,900 --> 00:29:32,200
benefit. 
It for your longevity, totally, 

600
00:29:32,500 --> 00:29:34,400
why? 
CrossFit of all the of all the 

601
00:29:35,200 --> 00:29:37,300
athletic Outlets, you could have
pursued, what Drew you to 

602
00:29:37,300 --> 00:29:39,600
CrossFit. 
Well, that's a good question. 

603
00:29:39,600 --> 00:29:45,200
So I played no Sports as a kid. 
I was very not athletic at all. 

604
00:29:45,500 --> 00:29:48,800
It was way more of like a math 
nerd and a Band Geek and all 

605
00:29:48,800 --> 00:29:51,700
that kind of stuff. 
So Athletics and sport was like 

606
00:29:51,700 --> 00:29:55,200
not on my radar until I was in 
grad school. 

607
00:29:55,200 --> 00:29:57,600
So, like early 20s, and I was 
like, I should probably like 

608
00:29:57,600 --> 00:29:59,400
workout. 
I should probably get fit, you 

609
00:29:59,400 --> 00:30:02,000
know, gets Any whatever was the 
goal at the time? 

610
00:30:02,000 --> 00:30:03,600
So started just going to a 
regular gym. 

611
00:30:04,800 --> 00:30:08,400
And the girl that was my hair 
stylist. 

612
00:30:08,400 --> 00:30:10,000
Is my best friend's cousin at 
the time. 

613
00:30:10,000 --> 00:30:13,100
She was doing prepping for a 
figure show and I was like, 

614
00:30:13,100 --> 00:30:14,800
well, she looks great. 
It's like I want to do whatever 

615
00:30:14,800 --> 00:30:15,800
she's doing. 
Hmm. 

616
00:30:15,800 --> 00:30:18,800
So then I got into that 
bodybuilding world for a couple 

617
00:30:18,800 --> 00:30:21,800
years and kind of discovered 
just genetically, have a good 

618
00:30:21,800 --> 00:30:24,200
ability to build muscle is kind 
of like a little short stocky 

619
00:30:24,200 --> 00:30:26,400
build those like, okay. 
Well, this is cool. 

620
00:30:26,800 --> 00:30:30,000
And then did, you know, a couple
seasons of the shows and the 

621
00:30:30,000 --> 00:30:33,900
prep and all that, which was 
tough, you know the dieting 

622
00:30:34,100 --> 00:30:38,300
especially It was done back then
was very mentally challenging. 

623
00:30:38,600 --> 00:30:43,200
And then that was kind of I had 
done a show called The Emerald 

624
00:30:43,200 --> 00:30:45,100
Cup in Seattle. 
I've done that. 

625
00:30:46,000 --> 00:30:49,300
Yeah, yeah. 
Is it was a really fun one, but 

626
00:30:49,300 --> 00:30:53,500
I was backstage with all these 
girls and everyone was just 

627
00:30:54,200 --> 00:30:55,600
talking about all the different 
drugs. 

628
00:30:55,600 --> 00:30:58,600
They were on like openly and 
this is kind of like naive 

629
00:30:58,600 --> 00:31:01,100
little girl from Canada and I 
was like what the fuck? 

630
00:31:01,100 --> 00:31:04,300
I was like, I just want to work 
out and like be healthy and 

631
00:31:04,300 --> 00:31:06,000
live. 
Look good, you know I was like I

632
00:31:06,000 --> 00:31:09,400
am not in for this so it was 
kind of that point of like I 

633
00:31:09,400 --> 00:31:11,500
felt like if I was going to be 
more competitive, I was going to

634
00:31:11,500 --> 00:31:14,100
have to go down the 
pharmaceutical road and it 

635
00:31:14,108 --> 00:31:17,300
wasn't super into that. 
And I at the time, I read an 

636
00:31:17,300 --> 00:31:20,100
article in a muscle and fitness 
magazine because I was 

637
00:31:20,300 --> 00:31:21,400
subscribed to all those things 
back. 

638
00:31:21,400 --> 00:31:23,700
Then it was called the hardest 
workout in the world and it was 

639
00:31:23,700 --> 00:31:26,200
about crossfit workout called 
the filthy 50. 

640
00:31:26,800 --> 00:31:30,200
And I like a lot of people when 
they try there first crossfit 

641
00:31:30,200 --> 00:31:32,100
workout. 
I thought I was very fit. 

642
00:31:32,600 --> 00:31:34,400
And so I was like, oh, bring it 
hard. 

643
00:31:34,600 --> 00:31:36,300
What in the world? 
I was like body building and 

644
00:31:36,300 --> 00:31:39,100
running half marathons and doing
yoga all the time and stuff. 

645
00:31:39,100 --> 00:31:44,600
So and like many, I got just 
owned my first workout, just 

646
00:31:44,600 --> 00:31:48,200
like punished so bad and had 
this Awakening where I was like,

647
00:31:48,200 --> 00:31:50,600
oh my God, like I thought I was 
fit. 

648
00:31:50,600 --> 00:31:54,200
I am clearly. 
Not like there's something to 

649
00:31:54,200 --> 00:31:55,900
this and I got to figure out 
what it is. 

650
00:31:56,500 --> 00:32:00,000
And so my husband and I we were 
not married yet, but just 

651
00:32:00,000 --> 00:32:01,500
dating. 
At the time we both started 

652
00:32:01,800 --> 00:32:06,200
goofing around with Crossfit 
workouts ourselves and We had 

653
00:32:06,500 --> 00:32:08,100
both quit our jobs. 
In the meantime. 

654
00:32:08,100 --> 00:32:11,700
I used to work for a as a 
financial analyst for an 

655
00:32:11,700 --> 00:32:14,300
investment firm and he was 
running a restaurant and in a 

656
00:32:14,300 --> 00:32:16,800
total fit of probably sheer 
stupidity. 

657
00:32:16,800 --> 00:32:18,800
One day. 
We both came home from work and 

658
00:32:18,800 --> 00:32:21,700
we're like, let's quit our jobs 
and be personal trainers. 

659
00:32:23,400 --> 00:32:28,300
So we did and we open this 
little personal training Studio.

660
00:32:29,300 --> 00:32:31,300
And then, so he and I were 
goofing around with these 

661
00:32:31,300 --> 00:32:33,500
Crossfit workouts. 
And then we started using them 

662
00:32:33,500 --> 00:32:36,000
with our clients. 
The people we were training, and

663
00:32:36,100 --> 00:32:38,300
they really liked it. 
They were having more fun and 

664
00:32:38,300 --> 00:32:42,100
they were trying harder, and 
then we found, they were 

665
00:32:42,200 --> 00:32:45,800
experiencing less injuries on 
like normal day-to-day tasks, 

666
00:32:45,800 --> 00:32:49,100
like shoveling the driveway or 
gardening in the summer. 

667
00:32:49,300 --> 00:32:50,800
And we were like, okay. 
Well, this is cool. 

668
00:32:51,300 --> 00:32:55,100
And then it just kind of yeah, 
just, we just kept following, 

669
00:32:55,100 --> 00:32:57,000
what was working, and what we 
liked, what we're having fun 

670
00:32:57,000 --> 00:33:00,100
with? 
And somehow Like 14 years gone 

671
00:33:00,100 --> 00:33:02,000
by nice. 
No CrossFit. 

672
00:33:02,000 --> 00:33:04,500
Super cool. 
Like I have the most respect for

673
00:33:05,100 --> 00:33:07,700
CrossFit athletes because it 
made it does require totally 

674
00:33:07,700 --> 00:33:10,100
unique. 
I mean you have to have just 

675
00:33:10,100 --> 00:33:15,400
Extreme Conditioning throughout 
night from a muscular standpoint

676
00:33:15,400 --> 00:33:17,700
from a cardiovascular 
respiratory standpoint. 

677
00:33:17,700 --> 00:33:21,000
Like you can't really have any 
lagging, you know, gaps in your 

678
00:33:21,000 --> 00:33:22,500
Fitness. 
Like you have to pretty much Run

679
00:33:22,500 --> 00:33:24,800
the game. 
And basically, yeah, and I think

680
00:33:24,800 --> 00:33:29,400
that was it makes it interesting
and fun because it's It's never 

681
00:33:29,400 --> 00:33:33,000
boring. 
You're constantly switching it 

682
00:33:33,000 --> 00:33:34,300
up and doing all different kinds
of things. 

683
00:33:34,300 --> 00:33:36,800
And so then over the years 
there's those opportunities to 

684
00:33:36,800 --> 00:33:40,000
like I'm going to focus on 
weightlifting for a while and 

685
00:33:40,000 --> 00:33:41,700
learn all about that. 
And then you're like, I'm going 

686
00:33:41,700 --> 00:33:44,500
to focus on my gymnastics for a 
little bit and then I'm gonna 

687
00:33:44,700 --> 00:33:46,700
learn all about like 
conditioning programming. 

688
00:33:46,700 --> 00:33:50,600
And yeah, so there's all these 
little Avenues you can go off of

689
00:33:50,600 --> 00:33:53,200
but you still kind of stay true 
to the core of what CrossFit is 

690
00:33:53,200 --> 00:33:56,600
all about, which is specializing
in not specializing and trying 

691
00:33:56,600 --> 00:33:58,700
to be broadly, good at as many 
things as you can. 

692
00:33:59,800 --> 00:34:01,700
Yeah, then it like the community
of CrossFit. 

693
00:34:01,700 --> 00:34:04,800
I think is something that is 
super important. 

694
00:34:04,800 --> 00:34:07,800
So it brought a lot of very cool
people into my life and gave me 

695
00:34:07,800 --> 00:34:09,800
all these opportunities to 
travel and meet other people. 

696
00:34:09,800 --> 00:34:13,699
And yeah, so like the community 
aspect of it has been really 

697
00:34:14,699 --> 00:34:18,600
helpful and keeping me dedicated
for the long term if there was a

698
00:34:18,600 --> 00:34:20,300
pitfall to CrossFit. 
What would it be? 

699
00:34:22,100 --> 00:34:25,100
Oh, okay. 
So the things that. 

700
00:34:25,100 --> 00:34:29,699
Yeah, good question. 
My personal experience over the 

701
00:34:29,707 --> 00:34:31,400
years. 
So, I was saying, one of the 

702
00:34:31,408 --> 00:34:33,100
great things about CrossFit is 
we keep score. 

703
00:34:33,199 --> 00:34:36,300
So, you know, the old school was
a logbook now, it's mostly apps 

704
00:34:36,300 --> 00:34:38,400
that you do it. 
So when things are going well, 

705
00:34:38,699 --> 00:34:40,600
you know, exactly how well 
they're going. 

706
00:34:40,600 --> 00:34:41,699
You. 
See, your lifts go up, you see, 

707
00:34:41,699 --> 00:34:45,500
or times go down, but then the 
kind of depressing part is when 

708
00:34:45,500 --> 00:34:48,800
things are not going well. 
Like, after having a baby, you 

709
00:34:48,800 --> 00:34:50,699
know, exactly how much less fit 
you are. 

710
00:34:50,699 --> 00:34:53,100
So that's a bummer. 
Got ya. 

711
00:34:53,699 --> 00:34:57,300
So there's definitely like the 
mental aspect of if something 

712
00:34:57,300 --> 00:34:58,700
happens. 
The throws a wrench in your 

713
00:34:58,700 --> 00:35:01,100
Fitness. 
It's mentally hard to get back 

714
00:35:01,100 --> 00:35:04,300
on it when you have to be fully 
aware of, like how much you suck

715
00:35:04,400 --> 00:35:09,100
right now. 
So that's, you know, you have to

716
00:35:09,100 --> 00:35:10,600
be prepared for that mental 
hurdle. 

717
00:35:11,100 --> 00:35:16,300
I think there's, you have to 
have a good coach and you have 

718
00:35:16,300 --> 00:35:17,900
to be in the right kind of 
community. 

719
00:35:17,900 --> 00:35:20,400
I think it's like, it's like a 
tool, right? 

720
00:35:20,400 --> 00:35:22,900
So, you can take a hammer. 
And you can use it to build 

721
00:35:22,900 --> 00:35:25,500
something beautiful, or you 
could smash yourself in the 

722
00:35:25,500 --> 00:35:26,600
forehead with it. 
Right? 

723
00:35:26,600 --> 00:35:28,300
It's like how are you going to 
use this tool? 

724
00:35:28,800 --> 00:35:33,400
So I think if there's like poor 
coaching or unsupervised, people

725
00:35:33,400 --> 00:35:36,200
have a tendency to gravitate to 
like the sexy moves. 

726
00:35:36,400 --> 00:35:38,700
It want to do handstand push-ups
or they want to do muscle ups, 

727
00:35:38,700 --> 00:35:41,600
or they want to get a big squat 
snatch, but they're not taking 

728
00:35:41,600 --> 00:35:46,800
the time to build the base of 
strength and Joint conditioning 

729
00:35:46,800 --> 00:35:48,400
and all that kind of stuff that 
you need to be able to do those 

730
00:35:48,400 --> 00:35:50,800
things. 
Well, so if you kind of do too 

731
00:35:50,800 --> 00:35:53,800
much too soon. 
You'll just end up injured. 

732
00:35:53,800 --> 00:35:56,300
If you don't pay your dues and 
do your time to build the base, 

733
00:35:56,300 --> 00:35:59,800
like you better have some good 
solid regular push-ups before 

734
00:35:59,800 --> 00:36:02,100
you're upside down and a 
handstand push-up, you know, 

735
00:36:02,300 --> 00:36:03,800
dropping yourself on your neck, 
right? 

736
00:36:03,800 --> 00:36:08,100
So if you haven't built the 
base, I think that's the 

737
00:36:08,100 --> 00:36:10,200
equivalent of hitting yourself 
in the face with the hammer. 

738
00:36:10,400 --> 00:36:12,200
Yeah. 
Yeah, a lot of technical stuff 

739
00:36:12,200 --> 00:36:14,700
involved in CrossFit. 
So if you don't have some pretty

740
00:36:14,700 --> 00:36:16,700
good Form and Function, you just
asking for injury. 

741
00:36:17,100 --> 00:36:19,500
Mmm, makes. 
And that's the role of the coach

742
00:36:19,500 --> 00:36:24,100
is to progress you. 
The charter for safety and 

743
00:36:24,100 --> 00:36:27,300
Crossfit is mechanics 
consistency, then intensity. 

744
00:36:27,800 --> 00:36:29,000
You have to have good solid 
mechanics. 

745
00:36:29,000 --> 00:36:30,900
First. 
You have to be able to keep them

746
00:36:30,900 --> 00:36:33,700
consistently all the way from 
the first rep to the last rep 

747
00:36:33,700 --> 00:36:35,800
and work out. 
And then you can start to apply 

748
00:36:35,800 --> 00:36:38,600
intensity which means like 
heavier or faster or any of 

749
00:36:38,600 --> 00:36:41,100
those kind of things. 
And how many days you typically 

750
00:36:41,100 --> 00:36:44,600
doing CrossFit currently a good 
week? 

751
00:36:44,600 --> 00:36:46,600
For me is like between three and
five. 

752
00:36:47,700 --> 00:36:50,500
I'm way less routine. 
Now. 

753
00:36:50,500 --> 00:36:53,300
It just sort of seems to be a 
function of like the way life 

754
00:36:53,300 --> 00:36:55,200
goes and kids and all that kind 
of stuff. 

755
00:36:56,200 --> 00:36:59,500
My oldest is 11. 
So I've been doing a good chunk 

756
00:36:59,500 --> 00:37:02,600
of my training with him the last
year or two kind of started 

757
00:37:02,600 --> 00:37:05,400
during the pandemic lockdown. 
So that's super fun. 

758
00:37:05,800 --> 00:37:09,000
He's a competitive gymnast. 
So then, in between his 

759
00:37:09,000 --> 00:37:12,100
gymnastics training days, we do 
just a little bit more strength 

760
00:37:12,100 --> 00:37:13,700
and conditioning. 
Try to make sure you squatting 

761
00:37:13,700 --> 00:37:17,100
and doing lots of pull-ups and 
dips and planks and building the

762
00:37:17,100 --> 00:37:18,700
base. 
Like we just talked about, can 

763
00:37:18,700 --> 00:37:20,800
do a muscle up yet. 
He can. 

764
00:37:20,800 --> 00:37:23,900
Yeah, impressive. 
I know, I know he can do a 

765
00:37:23,900 --> 00:37:26,000
strict muscle-up. 
Nice, pretty cool. 

766
00:37:26,600 --> 00:37:31,900
Hey, those muscles when I was 
doing CrossFit that like, from 

767
00:37:31,900 --> 00:37:35,500
what we see from our perspective
coaching adults, what? 

768
00:37:35,500 --> 00:37:38,000
Builds the best base of Fitness 
that carries you through the 

769
00:37:38,000 --> 00:37:40,800
rest of your life as gymnastics.
No, I totally believe that. 

770
00:37:40,800 --> 00:37:43,800
It makes it makes sense. 
Yeah, the strength of 

771
00:37:43,808 --> 00:37:48,300
coordination, the flexibility 
and most Eels, if you build them

772
00:37:48,300 --> 00:37:51,000
early enough, they just seem to 
stay in your brain for your 

773
00:37:51,000 --> 00:37:53,600
whole life. 
Do you do a lot of like 

774
00:37:53,600 --> 00:37:56,200
stretching and flexibility 
Mobility to work like 

775
00:37:56,200 --> 00:37:58,600
pre-training or do you kind of 
just worked it into your 

776
00:37:58,700 --> 00:38:00,500
day-to-day? 
Yeah, you know what? 

777
00:38:00,500 --> 00:38:04,400
I am quite flexible and I had 
done a lot of yoga prior to 

778
00:38:04,400 --> 00:38:06,900
CrossFit. 
So I came into CrossFit already,

779
00:38:06,900 --> 00:38:09,100
very flexible. 
And if anything a little bit too

780
00:38:09,200 --> 00:38:13,600
flexible, access range of motion
is just more to control when 

781
00:38:13,600 --> 00:38:15,400
you're under heavy loads at high
speed. 

782
00:38:15,800 --> 00:38:18,200
So I actually had to work. 
Especially when I was doing a 

783
00:38:18,207 --> 00:38:20,700
lot of Olympic weightlifting. 
I had to be had to work to be a 

784
00:38:20,700 --> 00:38:25,000
little bit less flexible, which 
is sort of the backwards problem

785
00:38:25,100 --> 00:38:29,500
from what most people have. 
I coach CrossFit in my gym, 

786
00:38:29,500 --> 00:38:32,300
three or four days a week. 
So I'm just up and moving around

787
00:38:32,300 --> 00:38:36,200
and doing warm-ups and a million
reps with a PVC pipe. 

788
00:38:36,900 --> 00:38:40,400
So I get a lot of General daily 
movement in my life. 

789
00:38:40,800 --> 00:38:44,900
And therefore, I don't, Have 
times where I just work on 

790
00:38:44,900 --> 00:38:50,000
Mobility, but that's not to say,
but I acknowledge that that's 

791
00:38:50,000 --> 00:38:52,600
not the case for most people. 
I don't have a desk job. 

792
00:38:52,600 --> 00:38:56,200
I don't set all day. 
Most of my day is moving around,

793
00:38:56,300 --> 00:38:58,700
you know, I do a million 
stretches and movements and 

794
00:38:58,700 --> 00:39:01,500
squats and things just as a 
course of function of my job. 

795
00:39:02,000 --> 00:39:05,700
So then I actually don't have to
do a lot of dedicated Mobility 

796
00:39:05,700 --> 00:39:07,400
time. 
Know that makes those into think

797
00:39:07,400 --> 00:39:09,300
people stuck in front of a 
computer all day long. 

798
00:39:09,300 --> 00:39:10,900
That those are the ones that 
need to be really putting in 

799
00:39:10,900 --> 00:39:13,000
that from active stretch work. 
Yeah. 

800
00:39:13,400 --> 00:39:16,600
And I think that is super, super
important to have good 

801
00:39:16,600 --> 00:39:20,000
flexibility, because then you 
can be in better positions. 

802
00:39:20,000 --> 00:39:22,900
You're safer. 
You have better power output and

803
00:39:22,900 --> 00:39:26,500
then just like functionally 
throughout all the years of your

804
00:39:26,500 --> 00:39:28,100
life. 
Flexibility is just so 

805
00:39:28,100 --> 00:39:30,000
important. 
Yeah, totally agree. 

806
00:39:30,400 --> 00:39:33,100
I know you're not tracking 
calories and macros or anything 

807
00:39:33,300 --> 00:39:34,600
really just did right now by any
means. 

808
00:39:34,600 --> 00:39:38,400
But do you have any rough 
guesstimation of how much you're

809
00:39:38,400 --> 00:39:39,900
eating a day? 
Like how many calories total? 

810
00:39:40,900 --> 00:39:43,000
Yeah. 
I mean I certainly have done. 

811
00:39:43,200 --> 00:39:45,600
Tons of calorie macro tracking 
and stuff. 

812
00:39:46,300 --> 00:39:50,100
My general intake is about a 
gram of protein per pound of 

813
00:39:50,107 --> 00:39:52,900
body weight. 
So between 120 and 130 grams of 

814
00:39:52,908 --> 00:39:58,000
protein, try to keep the carbs 
that probably between 30 and 50 

815
00:39:58,500 --> 00:40:02,100
for the day. 
And then, the fat is probably 

816
00:40:02,700 --> 00:40:06,500
122, maybe 200 grams of fat in 
the day. 

817
00:40:06,500 --> 00:40:10,900
Depending I really go with my 
appetite, which fluctuates, you 

818
00:40:10,900 --> 00:40:13,000
know, week to week month to 
month, that kind of stuff. 

819
00:40:13,600 --> 00:40:17,100
I definitely make no attempt to 
like restrict anything, if I'm 

820
00:40:17,100 --> 00:40:18,200
hungry. 
I just eat more. 

821
00:40:18,700 --> 00:40:21,800
Usually start with protein and 
then add in the fat. 

822
00:40:21,800 --> 00:40:25,000
So what does that work out to 
probably between 2,500 and 3,000

823
00:40:25,000 --> 00:40:26,300
calories a day? 
Yeah. 

824
00:40:26,300 --> 00:40:28,300
It's pretty good. 
I mean, I see, like I've seen 

825
00:40:28,300 --> 00:40:30,900
all these Trends come and go 
within the, you know, keto 

826
00:40:30,900 --> 00:40:34,600
space, but just adding space in 
general and one that I've always

827
00:40:34,600 --> 00:40:37,100
been fighting tooth and nail, is
that people that just 

828
00:40:37,100 --> 00:40:40,000
chronically under eat and just 
restrict far too much. 

829
00:40:40,000 --> 00:40:42,600
They don't do themselves. 
Any favors from metabolic 

830
00:40:42,600 --> 00:40:44,900
standpoint from Muscle building 
standpoint because they're 

831
00:40:44,900 --> 00:40:47,200
constantly eating some thousand 
calories. 

832
00:40:47,800 --> 00:40:50,300
Yeah, so I'm sure you probably 
see this all the time too. 

833
00:40:50,300 --> 00:40:53,900
And you consuming personally 
2,500 to 3,000 calories a day 

834
00:40:54,200 --> 00:40:56,700
and functioning as highly as you
are. 

835
00:40:57,400 --> 00:40:59,500
I mean, it just goes to show 
that people have to fuel their 

836
00:40:59,500 --> 00:41:01,600
bodies properly. 
So I don't know why people keep,

837
00:41:01,600 --> 00:41:03,700
you know, having this 
restriction mindset, it top of 

838
00:41:03,700 --> 00:41:05,300
mind. 
Yeah. 

839
00:41:05,400 --> 00:41:08,200
I mean, especially with I feel 
strongly about that with female 

840
00:41:08,200 --> 00:41:11,200
athletes to from wanker, you 
know, fertility and hormonal 

841
00:41:11,200 --> 00:41:13,100
perspective. 
I think a lot of women get 

842
00:41:13,300 --> 00:41:15,900
Ourselves into a really 
difficult place by trying to do 

843
00:41:15,900 --> 00:41:17,700
that overtraining and under 
eating. 

844
00:41:17,700 --> 00:41:22,700
And I think the fat, especially 
for I'm going to say women. 

845
00:41:22,700 --> 00:41:25,200
But men and women, right? 
Like, fat and cholesterol 

846
00:41:25,200 --> 00:41:27,200
saturated fats. 
Those are the basis of all your 

847
00:41:27,200 --> 00:41:30,800
sex hormones, or testosterone, 
estrogen and progesterone, both 

848
00:41:30,800 --> 00:41:32,400
men and women. 
You can give yourself some 

849
00:41:32,400 --> 00:41:35,300
severe hormonal Problems by 
under eating fat, especially 

850
00:41:35,300 --> 00:41:41,100
like, one thing I noticed from 
the kind of early days of 

851
00:41:41,100 --> 00:41:44,900
CrossFit competitive. 
I was kind of at two Thousand 

852
00:41:44,900 --> 00:41:51,700
Eleven to Fifteen sixteen era. 
Where girls would be training, 

853
00:41:51,700 --> 00:41:54,400
hard, lifting, heavy. 
So these were like lean fit. 

854
00:41:54,400 --> 00:41:56,900
High-performing girls, 
presumably doing that with a lot

855
00:41:56,900 --> 00:41:59,500
of carbohydrate like 50 to 60 
percent carbs. 

856
00:42:00,100 --> 00:42:02,900
And then as we all got older, I 
know. 

857
00:42:02,900 --> 00:42:08,300
Personally, I think six or seven
women that had PCOS and couldn't

858
00:42:08,300 --> 00:42:12,500
get pregnant and had to do IVF 
and you're like, what the heck? 

859
00:42:12,500 --> 00:42:15,000
Like, PCOS is a disease of 
insulin resistance. 

860
00:42:15,000 --> 00:42:18,300
Write the first line of 
treatment is glucophage. 

861
00:42:18,500 --> 00:42:20,200
Foreman. 
It's an insulin sensitizer. 

862
00:42:20,200 --> 00:42:22,400
Right? 
So, and it's usually associated 

863
00:42:22,400 --> 00:42:24,900
with like, obesity and diabetes 
and those sorts of things but 

864
00:42:24,900 --> 00:42:27,000
you're like, you would never 
look at these girls. 

865
00:42:27,000 --> 00:42:29,800
You think they're lean and 
strong and high performing and 

866
00:42:29,800 --> 00:42:33,300
yet they have a disease of 
insulin resistance that affects 

867
00:42:33,300 --> 00:42:35,100
their ability to have a baby 
when they want to go. 

868
00:42:35,100 --> 00:42:40,700
Like that's like and so young to
like late 20s early 30s, and I 

869
00:42:40,707 --> 00:42:43,000
think it's just from, I mean you
could make the argument either 

870
00:42:43,000 --> 00:42:44,400
direction. 
Is it too much carbs? 

871
00:42:44,400 --> 00:42:48,300
Or is it not enough fat? 
Or is it both, you know, yeah. 

872
00:42:48,400 --> 00:42:49,600
I think you're onto something 
for sure. 

873
00:42:49,600 --> 00:42:53,100
I mean, when I would compete and
I'd be backstage with the other 

874
00:42:53,100 --> 00:42:55,100
competitors may be talking about
what they're consuming. 

875
00:42:55,200 --> 00:42:57,500
I mean, I've stepped on stage of
people that would go as far as 

876
00:42:57,500 --> 00:43:00,800
to cut out fish, oil pills from 
their diet for trying to remove 

877
00:43:00,800 --> 00:43:04,000
as much dietary fat as possible.
And I mean, I would just see 

878
00:43:04,000 --> 00:43:07,200
their hormone levels tank, you 
know, on the male side of the 

879
00:43:07,207 --> 00:43:09,800
spectrum too. 
So I mean, imagine from a female

880
00:43:09,800 --> 00:43:12,300
standpoint, especially if you're
trying to get pregnant, it's 

881
00:43:12,300 --> 00:43:15,800
certainly far from optimal and I
feel like that, you know, 

882
00:43:15,900 --> 00:43:18,100
there's been an interesting 
shift within the keto space as 

883
00:43:18,100 --> 00:43:19,700
well. 
As of late, a people 

884
00:43:19,900 --> 00:43:23,000
associating, a kid ink diet with
simply removing the 

885
00:43:23,008 --> 00:43:25,900
carbohydrates, but not having 
enough natural fat. 

886
00:43:25,900 --> 00:43:28,900
So, proteins, been given this 
Halo and people are consuming a 

887
00:43:28,900 --> 00:43:31,200
ton of protein and I'm by no 
means want to say people 

888
00:43:31,200 --> 00:43:32,600
shouldn't consume a lot of 
protein. 

889
00:43:32,800 --> 00:43:34,900
But if you don't have enough 
natural fat, you're still not 

890
00:43:34,900 --> 00:43:37,100
doing yourself any favors. 
Yeah, totally. 

891
00:43:37,100 --> 00:43:40,400
And especially if you're already
at or close to your ideal body 

892
00:43:40,400 --> 00:43:43,200
weight, like if you're fairly 
lean and you don't have a lot of

893
00:43:43,200 --> 00:43:46,200
body fat to mobilize, then then 
you better believe you go to be 

894
00:43:46,200 --> 00:43:49,600
eating a lot of fat to fuel your
And your body and your muscles 

895
00:43:49,600 --> 00:43:51,800
and everything else. 
Like energy has got to come from

896
00:43:51,800 --> 00:43:53,000
somewhere. 
Totally. 

897
00:43:53,000 --> 00:43:54,800
Totally. 
You mentioned earlier that 

898
00:43:54,800 --> 00:43:58,800
whenever you go above about 50 
grams total carbohydrates your 

899
00:43:58,800 --> 00:44:02,400
Cravings intensifies that. 
Yeah, I so caloric, or what do 

900
00:44:02,408 --> 00:44:04,000
you think's causing the Cravings
there? 

901
00:44:04,900 --> 00:44:08,600
Yeah. 
I think it's just like it the 

902
00:44:08,700 --> 00:44:10,800
carbohydrates. 
And, you know, especially if 

903
00:44:10,800 --> 00:44:12,300
it's combined with any kind of 
vegetable oils. 

904
00:44:12,300 --> 00:44:14,900
It just tickles the brain and 
just the right way to get those 

905
00:44:14,900 --> 00:44:19,300
like, craving behaviors. 
Like Set the level of the 

906
00:44:19,308 --> 00:44:24,700
hypothalamus or suppression of 
cholecystokinin with like cck. 

907
00:44:27,000 --> 00:44:29,200
Like sugar will do this 
specifically fructose. 

908
00:44:29,200 --> 00:44:34,000
Also the omega-6 linoleic acid. 
It binds to your endocannabinoid

909
00:44:34,000 --> 00:44:36,200
system. 
So like gives you the munchies 

910
00:44:36,200 --> 00:44:39,400
in the same way that cannabis 
does like Elevate sap. 

911
00:44:41,200 --> 00:44:43,300
Mmm. 
Yeah, so I just find if I go 

912
00:44:43,300 --> 00:44:45,900
over, you know, and maybe it's 
the effect on blood sugar. 

913
00:44:45,900 --> 00:44:48,700
Maybe it's a little bit of like 
a hypoglycemic rebound. 

914
00:44:48,800 --> 00:44:51,600
If blood sugar goes up and then 
the insulin comes out and 

915
00:44:51,600 --> 00:44:55,200
correct like over correct. 
Then you end up hypoglycemic 

916
00:44:55,300 --> 00:44:58,300
could be any of those things. 
It's definitely independent of 

917
00:44:58,300 --> 00:45:02,100
the calories, like scene or 
something with like, zero 

918
00:45:02,100 --> 00:45:06,200
calorie sweeteners. 
Yeah, I try to avoid for the 

919
00:45:06,207 --> 00:45:08,700
most part, the zero calorie 
sweeteners. 

920
00:45:08,700 --> 00:45:11,600
I'll do a little bit of monk 
fruit sometimes in a few 

921
00:45:11,600 --> 00:45:15,200
different recipes, but for the 
most part I find I would rather 

922
00:45:15,200 --> 00:45:18,600
have something that's like a 
real food. 

923
00:45:18,600 --> 00:45:22,100
Like, you know, if I'm going to 
make a recipe and it's going to 

924
00:45:22,107 --> 00:45:24,200
have a little bit of Honey or a 
little bit of banana mushed up 

925
00:45:24,207 --> 00:45:27,800
in it or something. 
I find my body can make sense of

926
00:45:27,800 --> 00:45:29,900
it. 
Tastes sweet and it is sweet. 

927
00:45:29,900 --> 00:45:33,400
You know, the taste that comes 
in your mouth is followed. 

928
00:45:33,400 --> 00:45:35,400
I'd buy a certain amount of 
carbohydrate that's in your 

929
00:45:35,400 --> 00:45:37,300
digestive system. 
As long, as those two things 

930
00:45:37,300 --> 00:45:40,800
stay linked together. 
It seems, I seem to be able to 

931
00:45:40,800 --> 00:45:43,000
manage appetite and cravings and
stuff better. 

932
00:45:44,200 --> 00:45:46,100
If it's too much then it makes 
it Go haywire. 

933
00:45:46,100 --> 00:45:48,400
And if it's too much of the 
artificial sweeteners and it 

934
00:45:48,400 --> 00:45:50,100
also seems to make things go 
Haywire. 

935
00:45:50,900 --> 00:45:53,400
Yeah, it's super interesting. 
I feel like you know so much the

936
00:45:53,400 --> 00:45:56,800
discussion around food and 
nutrition is is honestly more so

937
00:45:56,800 --> 00:45:58,700
psychological than it is 
physiological. 

938
00:45:58,700 --> 00:46:00,800
Especially with us humans 
because we're such a unique 

939
00:46:00,800 --> 00:46:04,600
species, but I talked to so many
people and just simply having 

940
00:46:04,600 --> 00:46:07,100
the sensation of something sweet
hit their tongue. 

941
00:46:07,900 --> 00:46:09,800
I mean, they just their Cravings
run rampant. 

942
00:46:09,800 --> 00:46:12,800
So a lot of people, you know, go
to Quito or low car because they

943
00:46:12,900 --> 00:46:15,800
have better. 
Eliminating, those Temptations 

944
00:46:15,800 --> 00:46:17,900
than trying to moderate it. 
So, I mean, it makes sense. 

945
00:46:17,900 --> 00:46:19,600
Yeah. 
Yeah. 

946
00:46:19,600 --> 00:46:23,800
For sure. 
I am not a big fan of like, The 

947
00:46:23,800 --> 00:46:27,800
keto treats and keto desserts 
and you know, just still eating 

948
00:46:27,800 --> 00:46:29,700
junk food, but switching out the
type of sweetener. 

949
00:46:29,700 --> 00:46:32,600
I think it negates. 
What is the major advantage of 

950
00:46:32,607 --> 00:46:34,600
Quito which is it suppresses 
your appetite. 

951
00:46:35,000 --> 00:46:37,500
So I think when you start to 
have that hyper palatable 

952
00:46:37,500 --> 00:46:42,200
combination of sweet and fat 
together, It dis regulates your 

953
00:46:42,200 --> 00:46:43,700
ability to control your 
appetite. 

954
00:46:44,100 --> 00:46:46,900
Yeah, totally, totally agree. 
Yeah, you said you've been doing

955
00:46:46,900 --> 00:46:49,300
this now for five years. 
Yeah. 

956
00:46:49,900 --> 00:46:53,200
Yeah, January 2020. 
Makes 2022, makes it five years 

957
00:46:53,700 --> 00:46:56,100
and there's no plans and 
deviating in the foreseeable 

958
00:46:56,100 --> 00:46:57,300
future. 
It's worked obviously pretty 

959
00:46:57,300 --> 00:46:58,200
well for you. 
That's for. 

960
00:46:58,700 --> 00:47:01,200
Yeah, and I've, I mean, I've 
done a lot of different 

961
00:47:01,200 --> 00:47:04,800
experiments and from that kind 
of base of Quito over the years 

962
00:47:04,800 --> 00:47:07,300
to continue to Tinker and figure
out what works. 

963
00:47:07,300 --> 00:47:10,500
And I'm not like dogmatically 
attached to anyone. 

964
00:47:11,100 --> 00:47:14,100
Ideology for sure. 
Like and I kind of acknowledge 

965
00:47:14,100 --> 00:47:17,500
that nutritional needs change 
over the course of a lifetime to

966
00:47:17,500 --> 00:47:18,700
like, especially with women, 
right? 

967
00:47:18,700 --> 00:47:20,400
Go through all these different 
phases of your life. 

968
00:47:21,000 --> 00:47:24,700
So I'm totally open to, like, do
keep doing what works and if it 

969
00:47:24,700 --> 00:47:26,100
stops working, try something 
else. 

970
00:47:26,100 --> 00:47:29,700
I've from that base of Quito, 
you know, kind of figure it out.

971
00:47:29,800 --> 00:47:32,500
Okay, a lot of artificial 
sweeteners aren't great. 

972
00:47:32,500 --> 00:47:35,300
I don't feel good. 
When I do a lot of that, I did a

973
00:47:36,800 --> 00:47:42,700
nutrition challenge early on 
that was of like micronutrients.

974
00:47:42,700 --> 00:47:44,800
I was like, I'm you know, I'm 
pretty good with my macros. 

975
00:47:44,800 --> 00:47:46,500
I know what makes me feel good. 
I was like, I'm going to try to 

976
00:47:46,500 --> 00:47:49,400
add more micronutrients. 
I'm going to add vegetables, or 

977
00:47:49,400 --> 00:47:52,300
greens to like every meal. 
I'm going to put spinach in my 

978
00:47:52,300 --> 00:47:54,800
eggs in the morning and I'm 
going to eat more bell peppers 

979
00:47:54,800 --> 00:47:57,100
and like lower carb vegetable 
Foods. 

980
00:47:57,100 --> 00:48:00,200
I did it for 30 days and I felt 
awful. 

981
00:48:00,200 --> 00:48:04,000
It was the worst / felt and I 
went into it being like, I'm 

982
00:48:04,000 --> 00:48:07,300
going to feel so good and my You
know, all these things that that

983
00:48:07,300 --> 00:48:10,100
you just kind of hear about like
plant foods like, oh my skin is 

984
00:48:10,100 --> 00:48:12,100
going to be great, and I'm going
to feel so good. 

985
00:48:12,100 --> 00:48:14,200
I'm going to have such a great 
immune system and it was the 

986
00:48:14,200 --> 00:48:15,900
complete opposite. 
I felt awful. 

987
00:48:16,200 --> 00:48:19,200
So then I went okay, like really
a lot of plant foods and I don't

988
00:48:19,200 --> 00:48:22,600
agree with each other. 
You think that? 

989
00:48:22,800 --> 00:48:25,400
Because I've done similar 
experiment since weird because I

990
00:48:25,400 --> 00:48:29,500
never noticed a benefit from, 
including a lot more, you know, 

991
00:48:29,500 --> 00:48:31,200
micro greens and stuff like 
that. 

992
00:48:31,200 --> 00:48:33,800
Like, I totally get it. 
If somebody wants to just, you 

993
00:48:33,800 --> 00:48:35,700
know, have a different variety 
or Texture in there. 

994
00:48:35,900 --> 00:48:40,100
On their plate, but I don't see 
any inherent benefits from it. 

995
00:48:40,100 --> 00:48:42,600
Do you think? 
That's because if you remove 

996
00:48:42,600 --> 00:48:45,500
them for so long, that your body
kind of becomes intolerant to 

997
00:48:45,500 --> 00:48:48,900
the minute takes quite a bit 
longer to, you know, acclimate 

998
00:48:48,900 --> 00:48:50,900
to that again, or do you think 
it's just black and white? 

999
00:48:50,900 --> 00:48:52,800
Your body doesn't like it. 
Yeah. 

1000
00:48:52,800 --> 00:48:54,700
I don't know. 
And I think certainly anytime 

1001
00:48:54,700 --> 00:48:57,900
you make a big dietary change. 
There's a period of adaptation. 

1002
00:48:58,300 --> 00:49:01,000
Same thing with keto same thing.
If you haven't eaten a lot of 

1003
00:49:01,000 --> 00:49:02,500
meat and then you start eating 
meat again. 

1004
00:49:02,900 --> 00:49:05,300
So that was where I was like, 
I'm going to give it the full 30

1005
00:49:05,300 --> 00:49:06,800
days. 
You know, I felt like garbage in

1006
00:49:06,808 --> 00:49:09,200
the first week, but I was like 
that can happen when you try 

1007
00:49:09,200 --> 00:49:11,400
something new. 
So I was like, I'm gonna, you 

1008
00:49:11,400 --> 00:49:14,700
know, give it the complete 
length of this nutrition 

1009
00:49:14,700 --> 00:49:17,800
challenge just to kind of feel 
it out. 

1010
00:49:18,100 --> 00:49:19,800
And yeah. 
Got to the end of it. 

1011
00:49:19,800 --> 00:49:21,600
I was like, okay. 
We'll try try that. 

1012
00:49:21,600 --> 00:49:23,300
That's I don't have to do that 
again. 

1013
00:49:25,300 --> 00:49:30,700
I figure it out between the 
leafy greens and almonds that I 

1014
00:49:30,700 --> 00:49:34,900
was overdoing it on on oxalates 
with some of the early years of 

1015
00:49:34,900 --> 00:49:38,000
Quito because Everything is 
almond flour, almond butter 

1016
00:49:38,000 --> 00:49:41,800
almonds almonds almonds, which I
can do in small amounts, but 

1017
00:49:41,800 --> 00:49:46,100
when it was like becoming such a
huge part of my caloric intake 

1018
00:49:46,100 --> 00:49:50,300
for the day, then the oxalate 
toxicity was showing up as like 

1019
00:49:50,400 --> 00:49:54,700
joint pain, like skin breakouts,
especially like along my jawline

1020
00:49:54,700 --> 00:49:57,200
and stuff. 
So, you know, continue to Tinker

1021
00:49:57,200 --> 00:50:00,200
and then realize, like, okay 
can't overdo it on the, on the 

1022
00:50:00,200 --> 00:50:03,400
plant, the natural plant 
herbicides can only do those 

1023
00:50:03,400 --> 00:50:09,200
things in small amounts. 
So that helped Did a just over a

1024
00:50:09,200 --> 00:50:12,100
month of strict carnivore? 
Let's see what that's all about.

1025
00:50:12,100 --> 00:50:15,600
That was, I felt really good. 
I did it in January 1 year. 

1026
00:50:15,600 --> 00:50:17,600
So I live in the Prairies in 
Canada. 

1027
00:50:17,600 --> 00:50:20,400
So it seemed very like, 
seasonally appropriate. 

1028
00:50:20,500 --> 00:50:23,500
Hmm. 
It was like if I was an early 

1029
00:50:23,500 --> 00:50:26,700
settler and lived here, what 
would I eat in the winter? 

1030
00:50:26,700 --> 00:50:30,700
There's no plants. 
So it would be whatever deer 

1031
00:50:30,700 --> 00:50:32,900
moose or elk. 
I could manage to find. 

1032
00:50:33,800 --> 00:50:36,200
So that was interesting adverse 
effect with that at all. 

1033
00:50:36,200 --> 00:50:38,300
I mean, did you have anything? 
You didn't like about it other 

1034
00:50:38,300 --> 00:50:41,200
than just, the lack of writing? 
Yeah, and that was basically I 

1035
00:50:41,207 --> 00:50:44,800
just like, I felt great. 
I had no like digestive issues 

1036
00:50:44,800 --> 00:50:47,300
or anything but partly because 
I've been pretty animal-based 

1037
00:50:47,300 --> 00:50:49,500
keto for quite a long time 
before making that switch. 

1038
00:50:49,500 --> 00:50:51,700
It wasn't hugely different than 
what I was already doing. 

1039
00:50:52,000 --> 00:50:54,600
You prefer with Crossfit didn't 
wasn't hindered at all. 

1040
00:50:55,000 --> 00:50:58,000
Yeah, actually it felt great. 
I just felt very like 

1041
00:50:58,500 --> 00:51:02,800
clear-headed and energetic and 
yeah, I felt like really good 

1042
00:51:02,800 --> 00:51:06,200
through that whole time. 
Basically just it's a bit 

1043
00:51:06,200 --> 00:51:08,100
boring. 
That's the worst thing I could 

1044
00:51:08,100 --> 00:51:11,400
say about it as like is just a 
bit boring and repetitive. 

1045
00:51:11,400 --> 00:51:14,900
I really like to cook. 
So it challenged my cooking 

1046
00:51:14,900 --> 00:51:17,900
skills to like come up with more
varieties of ways to prepare 

1047
00:51:18,300 --> 00:51:21,100
meat and stuff. 
But yeah, something overall 

1048
00:51:21,100 --> 00:51:28,700
generally, very positive and I 
still eat probably. 90% of my 

1049
00:51:28,700 --> 00:51:32,200
calories or animal-based but 
just for like a little bit of 

1050
00:51:32,800 --> 00:51:37,300
variety. 
I'll add in like like macadamia 

1051
00:51:37,300 --> 00:51:39,600
nuts. 
A few little things, need a few 

1052
00:51:39,600 --> 00:51:41,400
veggies here and there once in a
while. 

1053
00:51:41,900 --> 00:51:48,200
But still mostly meat eggs, 
butter cream would be the like 

1054
00:51:48,200 --> 00:51:51,700
bulk of my calories for sure. 
Yeah, you can't go wrong with 

1055
00:51:51,700 --> 00:51:53,000
that, man. 
Carnivores, great. 

1056
00:51:53,000 --> 00:51:56,100
I've done it. 
I feel like the benefits. 

1057
00:51:56,600 --> 00:51:59,800
For not doing carnivore and just
kind of having a little bit more

1058
00:51:59,900 --> 00:52:01,800
flexibility with a, you know, 
standard kids, unique 

1059
00:52:01,800 --> 00:52:03,600
approaches. 
You got more variety from fat 

1060
00:52:03,600 --> 00:52:05,700
sources. 
You can certainly make the 

1061
00:52:05,700 --> 00:52:08,900
macros work with a full-blown 
carnivore approach, but you just

1062
00:52:08,900 --> 00:52:11,300
have a lot more variety. 
And I kind of like the ride as 

1063
00:52:11,308 --> 00:52:13,800
long as you don't have any 
sensitivities to those Foods. 

1064
00:52:13,800 --> 00:52:15,300
You're using. 
Yeah. 

1065
00:52:15,600 --> 00:52:21,500
I like to, I like the idea of 
seasonal eating, you know, local

1066
00:52:21,500 --> 00:52:25,000
full fresh natural ingredients. 
I live in Saskatchewan in 

1067
00:52:25,000 --> 00:52:26,500
Canada. 
So like big farm country. 

1068
00:52:26,500 --> 00:52:28,600
Tree. 
Like I said, in the winter, 

1069
00:52:28,900 --> 00:52:31,800
there would be not much more 
than animals available. 

1070
00:52:31,800 --> 00:52:34,100
But then kind of late, summer, 
and fall. 

1071
00:52:34,200 --> 00:52:36,400
I really enjoy the seasonal 
variety. 

1072
00:52:36,400 --> 00:52:39,400
And, you know, I have a pear 
tree in my backyard, but for 

1073
00:52:39,400 --> 00:52:42,200
about two weeks of the Year, 
makes these amazing pairs. 

1074
00:52:42,400 --> 00:52:47,500
So then I'll be like maybe a 
little bit, higher carb, or just

1075
00:52:47,500 --> 00:52:49,400
enjoying some of those Foods 
when they're available, but 

1076
00:52:49,400 --> 00:52:52,100
they're available for such short
periods of time in the air, you 

1077
00:52:52,100 --> 00:52:55,600
know, I don't bother eating 
blueberries in January that had 

1078
00:52:55,600 --> 00:52:58,400
to get shipped in. 
South America or something. 

1079
00:52:58,400 --> 00:53:01,900
Like it's I just don't see even 
nutritionally the benefit in 

1080
00:53:01,900 --> 00:53:05,900
doing that way out of season, 
but I think sticking to like 

1081
00:53:05,900 --> 00:53:09,200
that little seasonal, variety of
things good. 

1082
00:53:09,800 --> 00:53:12,500
Yeah, it's been interesting to 
see the whole fruit and Honey 

1083
00:53:12,700 --> 00:53:15,700
Thing pop up within the 
carnivore Community, as of late.

1084
00:53:15,700 --> 00:53:18,700
Everybody's talking about 
eating, you know, carnivore, but

1085
00:53:18,700 --> 00:53:24,100
then also fruit on a regular 
basis and honey, but like you 

1086
00:53:24,100 --> 00:53:25,500
just said, there's a lot of 
times on the year where you 

1087
00:53:25,500 --> 00:53:27,400
would not have Access abundance 
of fruit. 

1088
00:53:27,400 --> 00:53:29,200
So it would really make sense 
from a single seasonal 

1089
00:53:29,200 --> 00:53:32,300
standpoint. 
Yeah, and I think if you look at

1090
00:53:32,800 --> 00:53:36,500
like seasonal, variety did a 
nutrition seminar on this last 

1091
00:53:36,500 --> 00:53:37,700
year. 
I'm like seasonal eating. 

1092
00:53:38,100 --> 00:53:40,800
It's about like where we live. 
We have strong differences 

1093
00:53:40,800 --> 00:53:42,300
between summer and winter. 
Hmm. 

1094
00:53:43,100 --> 00:53:48,100
Plant foods are available, maybe
three months of the year, like 

1095
00:53:48,100 --> 00:53:51,400
kind of late summer, August 
September, October kind of 

1096
00:53:51,400 --> 00:53:55,300
berries, pears and apples. 
And then you get into like the 

1097
00:53:55,300 --> 00:53:58,500
tubers and squashes. 
Potatoes, sweet potatoes 

1098
00:53:58,700 --> 00:54:02,000
pumpkins, that kind of stuff, 
so, three months of the year and

1099
00:54:02,000 --> 00:54:04,900
then the rest of the year, what 
would you be eating? 

1100
00:54:05,000 --> 00:54:08,800
Well, large game animals, maybe 
some fish. 

1101
00:54:08,900 --> 00:54:12,100
We have, like, good Northern 
Canadian fishing around here and

1102
00:54:12,100 --> 00:54:14,600
that's pretty much it. 
So, you'd be eating meat and fat

1103
00:54:15,400 --> 00:54:19,800
in plants in about a three to 
one ratio about nine months of 

1104
00:54:19,800 --> 00:54:22,700
the year. 
Basically, no plants about three

1105
00:54:22,700 --> 00:54:25,800
months of the year, some whole 
plant Foods available, same 

1106
00:54:25,800 --> 00:54:28,400
thing with Honey, and that sort 
of thing. 

1107
00:54:28,400 --> 00:54:31,800
Imagine I eat little bits of 
honey once in a while and I try 

1108
00:54:31,800 --> 00:54:35,900
to think of only eat it as much 
as if I had to fight a swarm of 

1109
00:54:35,900 --> 00:54:38,400
bees to get it. 
It's a good way to put it. 

1110
00:54:39,900 --> 00:54:41,900
If I had to put that much effort
into getting this honey. 

1111
00:54:42,100 --> 00:54:43,600
It wouldn't be happening that 
often. 

1112
00:54:43,600 --> 00:54:47,400
So small amounts once in a 
while, you know with like big 

1113
00:54:47,400 --> 00:54:50,400
long breaks in between. 
No it makes total sense. 

1114
00:54:50,700 --> 00:54:52,700
Is it like freaking cold right 
there? 

1115
00:54:52,700 --> 00:54:55,000
In Saskatchewan right now, it 
really is. 

1116
00:54:55,100 --> 00:54:58,700
Yeah, I think Today when my kids
left for school at said, feels 

1117
00:54:58,700 --> 00:55:02,500
like minus 33 which is Celsius, 
but it's almost the same in 

1118
00:55:02,500 --> 00:55:03,700
fahrenheit. 
That's crazy. 

1119
00:55:03,700 --> 00:55:06,400
I used to live in Minnesota and 
it was super cool of time there,

1120
00:55:06,400 --> 00:55:08,800
but then I think about people in
Canada and I'm just like that's 

1121
00:55:08,800 --> 00:55:12,500
a whole nother ball game. 
I think we're probably not that 

1122
00:55:12,500 --> 00:55:14,100
different than back then, 
Minnesota. 

1123
00:55:14,100 --> 00:55:15,400
Actually. 
Yeah. 

1124
00:55:16,000 --> 00:55:17,400
Yeah. 
It's and I'm in Arkansas now, 

1125
00:55:17,400 --> 00:55:19,400
that's kind of nice. 
Having to warmer weather little 

1126
00:55:19,400 --> 00:55:22,100
bit more. 
Yeah, that's cool though. 

1127
00:55:22,700 --> 00:55:23,800
But what do you got in the 
pipeline? 

1128
00:55:23,800 --> 00:55:26,800
What sketch excited when you get
playing as far as athletic and 

1129
00:55:26,900 --> 00:55:32,900
Verse what's coming up? 
Yeah, so things that are kind of

1130
00:55:32,900 --> 00:55:35,100
on the roll. 
Now my baby I was talking about 

1131
00:55:35,100 --> 00:55:36,700
the my youngest is in 
kindergarten this year. 

1132
00:55:36,700 --> 00:55:38,400
So that kind of frees up more of
my time. 

1133
00:55:38,400 --> 00:55:41,100
He's gone to school. 
I went back to school. 

1134
00:55:41,100 --> 00:55:43,200
This year. 
I'm doing a master's of Science 

1135
00:55:43,200 --> 00:55:46,500
and human nutrition really 
enjoying brushing off, the old 

1136
00:55:46,500 --> 00:55:49,400
academic skills and being back 
in school. 

1137
00:55:49,400 --> 00:55:52,100
So that's really fun learning, 
lots of stuff there. 

1138
00:55:53,900 --> 00:55:56,700
Like I said, I work for CrossFit
HQ. 

1139
00:55:56,800 --> 00:55:59,000
You now. 
So I get to travel all over the 

1140
00:55:59,000 --> 00:56:01,500
country on the weekends and meet
other crossfitters. 

1141
00:56:01,500 --> 00:56:04,800
And it's the course that 
certifies new trainers. 

1142
00:56:05,000 --> 00:56:07,500
Do CrossFit level 1 coaches. 
So that's really awesome. 

1143
00:56:08,300 --> 00:56:11,800
I love visiting other places and
meeting all these new people and

1144
00:56:11,800 --> 00:56:16,700
then within our gym Community. 
I'm developing more nutrition 

1145
00:56:16,700 --> 00:56:19,400
courses. 
So we're about to start one in 

1146
00:56:19,400 --> 00:56:21,600
March that were calling the 
glucose group. 

1147
00:56:21,600 --> 00:56:25,000
We're gonna have people where 
continuous glucose monitors and 

1148
00:56:25,000 --> 00:56:28,900
we're going to test Bunch of 
different foods, so it'll be 

1149
00:56:28,908 --> 00:56:30,600
interesting. 
You can like, yeah, pretty 

1150
00:56:30,600 --> 00:56:32,100
pre-portion foods. 
And then the idea being we're 

1151
00:56:32,100 --> 00:56:33,800
all going to share the 
information and kind of see how 

1152
00:56:33,800 --> 00:56:35,400
different it can be for 
everybody. 

1153
00:56:35,700 --> 00:56:38,800
And find a way of eating, over 
the course of that month, that 

1154
00:56:38,800 --> 00:56:43,200
keeps average blood glucose. 
I guess in American milligrams, 

1155
00:56:43,200 --> 00:56:47,600
per deciliter would be like 
under 87 and minimize glucose 

1156
00:56:47,600 --> 00:56:49,900
fluctuations. 
So, it doesn't necessarily have 

1157
00:56:49,900 --> 00:56:52,400
to be low carb. 
Maybe it is, maybe it isn't. 

1158
00:56:52,400 --> 00:56:53,900
Maybe it's different types of 
carbs. 

1159
00:56:53,900 --> 00:56:57,500
We're going to test out, like, 
bananas versus Rice versus 

1160
00:56:57,500 --> 00:57:00,000
potatoes vs. 
Cooked and cooled rice. 

1161
00:57:00,000 --> 00:57:02,900
Like the resistant starch thing 
that you can do to bring down 

1162
00:57:02,900 --> 00:57:05,600
some of the carbohydrate. 
So that's really fun. 

1163
00:57:05,600 --> 00:57:08,200
I put together a series of 
seminars last year that I 

1164
00:57:08,200 --> 00:57:11,000
delivered live, but I'm working 
on putting them into an online 

1165
00:57:11,000 --> 00:57:12,700
course format. 
So people can access them 

1166
00:57:12,700 --> 00:57:15,100
anytime. 
I think I did six different 

1167
00:57:15,100 --> 00:57:17,400
nutrition topics. 
Very cool. 

1168
00:57:17,800 --> 00:57:20,300
Yeah. 
So what is the what's the 

1169
00:57:20,308 --> 00:57:21,900
Academia? 
Like right now with your 

1170
00:57:21,900 --> 00:57:25,500
master's program? 
Is it they talking much about 

1171
00:57:25,500 --> 00:57:26,700
the ketogenic approach to 
nutrition? 

1172
00:57:26,900 --> 00:57:28,600
Or is that not really in the 
conversation? 

1173
00:57:29,000 --> 00:57:30,300
You know what, it actually 
really is. 

1174
00:57:30,300 --> 00:57:34,400
So, the program that I picked is
out of Connecticut, the 

1175
00:57:34,408 --> 00:57:37,000
University of Bridgeport. 
So it's a fully online Master's 

1176
00:57:37,000 --> 00:57:40,900
program, which was part of the 
criteria for me, being an adult 

1177
00:57:40,900 --> 00:57:43,200
with stuff on the go had to be 
all online. 

1178
00:57:43,700 --> 00:57:47,000
Very flexible. 
So this one tracks to write the 

1179
00:57:47,000 --> 00:57:51,400
CNS, a certified nutrition 
specialist, licensing exam, when

1180
00:57:51,400 --> 00:57:55,100
you're all done and then the CNS
has a subspecialty called the 

1181
00:57:55,100 --> 00:57:59,100
certified ketogenic nutrition. 
List, so if I wanted to go into 

1182
00:58:00,600 --> 00:58:04,600
being able to treat like kids 
with drug-resistant epilepsy and

1183
00:58:04,600 --> 00:58:07,800
like prescribing a clinical 
ketogenic diet in a medical 

1184
00:58:07,800 --> 00:58:10,500
setting. 
So the CNS license allows you to

1185
00:58:10,500 --> 00:58:13,900
kind of same practicing rights 
as like a dietitian but a little

1186
00:58:13,900 --> 00:58:17,600
bit more specialized towards 
they call it like functional 

1187
00:58:17,600 --> 00:58:22,100
medicine based, which is kind of
a code word these days form or 

1188
00:58:23,000 --> 00:58:24,000
whatever. 
You want to call it. 

1189
00:58:24,500 --> 00:58:26,700
Whole Foods. 
Slightly more animal-based. 

1190
00:58:26,900 --> 00:58:30,400
Like Pro fact and ketogenic 
diets and that kind of thing. 

1191
00:58:30,400 --> 00:58:34,600
So it's really neat to see see 
those things changing. 

1192
00:58:34,700 --> 00:58:37,400
It is it is happening. 
Are there like a lot of 

1193
00:58:37,400 --> 00:58:40,200
prerequisites for that class and
I from a bachelor standpoint or 

1194
00:58:40,200 --> 00:58:41,500
do you just gonna go right into 
it? 

1195
00:58:42,000 --> 00:58:43,800
Yeah. 
So this one another reason why 

1196
00:58:43,800 --> 00:58:47,100
it was appealing to me, you do 
have to have an undergraduate 

1197
00:58:47,100 --> 00:58:49,900
degree with a certain like 
minimum GPA. 

1198
00:58:50,100 --> 00:58:52,400
But then they have the option 
where they build in the 

1199
00:58:52,400 --> 00:58:54,900
prerequisite science courses. 
If you don't have a, an 

1200
00:58:54,900 --> 00:58:56,600
undergraduate degree in a 
science. 

1201
00:58:56,800 --> 00:58:58,700
Added Fields. 
I have a bachelor of Commerce 

1202
00:58:58,700 --> 00:59:01,000
and an MBA. 
So I was all business and math 

1203
00:59:01,000 --> 00:59:04,200
and stuff. 
So this one they have like the 

1204
00:59:04,200 --> 00:59:07,800
first semester you take bio 
chemistry and Anatomy & 

1205
00:59:07,800 --> 00:59:10,200
physiology and nutrition 
fundamentals, and all that kind 

1206
00:59:10,200 --> 00:59:12,300
of stuff is built in. 
If you have a background in 

1207
00:59:12,300 --> 00:59:14,700
science, as you can apply for 
advanced standing and Skip all 

1208
00:59:14,700 --> 00:59:18,000
that stuff, but it is really 
neat how they built it into the 

1209
00:59:18,000 --> 00:59:21,400
program. 
And then it's biochemistry for 

1210
00:59:21,400 --> 00:59:23,900
the clinical nutritionist and 
its anatomy and physiology for 

1211
00:59:23,900 --> 00:59:26,700
the clinical nutritionist. 
So they keep it very specific. 

1212
00:59:26,800 --> 00:59:29,300
Like what you need to know and 
what you'll be studying. 

1213
00:59:29,300 --> 00:59:31,700
So super interesting. 
I really enjoyed that part of 

1214
00:59:31,700 --> 00:59:36,700
the program and now I'm into the
next phase of it, which is the 

1215
00:59:36,700 --> 00:59:37,900
current class. 
I'm taking is called 

1216
00:59:37,900 --> 00:59:40,600
evidence-based nutrition. 
So the whole class is just 

1217
00:59:40,600 --> 00:59:44,400
reading scientific studies 
understanding study design, 

1218
00:59:45,100 --> 00:59:48,200
hierarchy of evidence, you know,
from epidemiology all the way up

1219
00:59:48,200 --> 00:59:52,500
to, like, systematic reviews, 
meta-analyses, recognizing like,

1220
00:59:52,500 --> 00:59:55,700
bias and error in study design 
and all that kind of stuff. 

1221
00:59:55,700 --> 00:59:59,900
So, I Of that. 
That's what I was doing for fun 

1222
01:00:00,300 --> 01:00:01,800
before. 
I was just reading scientific 

1223
01:00:01,800 --> 01:00:04,300
papers and you know taking a 
look at them and stuff. 

1224
01:00:04,300 --> 01:00:07,300
So, well, you have to send me 
the link to that because I've 

1225
01:00:07,300 --> 01:00:10,200
got my MBA as well, but I've 
never thought about going back 

1226
01:00:10,200 --> 01:00:12,900
to school from a nutritional 
standpoint, but haven't found 

1227
01:00:12,900 --> 01:00:15,900
anything that really, you know, 
lights me up as something that I

1228
01:00:15,900 --> 01:00:17,300
would want to get into. 
Because so much of the 

1229
01:00:17,300 --> 01:00:19,600
nutritional information that 
I've seen is just still very 

1230
01:00:19,600 --> 01:00:22,400
dated, but it sounds like this 
is kind of right there on the 

1231
01:00:22,400 --> 01:00:24,300
Cutting Edge as well. 
Yeah. 

1232
01:00:24,600 --> 01:00:26,500
Yeah for sure this and that was 
what? 

1233
01:00:27,200 --> 01:00:29,900
Really appealed this program 
really appealed to me was that 

1234
01:00:29,900 --> 01:00:32,900
like definitely seems to be more
on the whatever. 

1235
01:00:32,900 --> 01:00:35,600
We want to call it modern food 
science. 

1236
01:00:35,600 --> 01:00:39,300
Yeah, not so much linked to the 
old kind of dogma of you know, 

1237
01:00:39,500 --> 01:00:41,800
the USDA food pyramid that kind 
of stuff. 

1238
01:00:41,800 --> 01:00:44,100
Hopefully we remember we're on 
The Cutting Edge of what's going

1239
01:00:44,100 --> 01:00:45,400
on now. 
Very cool. 

1240
01:00:45,400 --> 01:00:48,000
I'll definitely check this out. 
Yeah, well sounds like you've 

1241
01:00:48,000 --> 01:00:49,900
got all kinds of things in the 
pipeline all kinds of good 

1242
01:00:49,900 --> 01:00:52,200
exciting stuff. 
That's how I like to operate. 

1243
01:00:52,200 --> 01:00:54,000
I was up twenty thousand things 
on the go. 

1244
01:00:54,100 --> 01:00:55,100
That's good. 
That's good. 

1245
01:00:55,100 --> 01:00:57,500
You always you always doing 
something that You don't have to

1246
01:00:57,500 --> 01:01:00,100
get complacent. 
Well, where do people go to find

1247
01:01:00,100 --> 01:01:01,300
out more about you and follow 
along? 

1248
01:01:02,000 --> 01:01:05,100
Yeah, so I'm on Instagram. 
It's at the keto athlete. 

1249
01:01:05,100 --> 01:01:07,800
And then I have a website, the 
keto athlete dot-org. 

1250
01:01:08,800 --> 01:01:10,900
So, yeah, I post on my 
Instagram. 

1251
01:01:10,900 --> 01:01:15,500
I post about training and food 
and lots of different scientific

1252
01:01:15,500 --> 01:01:17,800
studies, that kind of started 
From. 

1253
01:01:18,500 --> 01:01:21,500
Like I said, when I started 
doing a ketogenic diet, five 

1254
01:01:21,500 --> 01:01:24,000
years ago, people were like, 
well, what do you eat? 

1255
01:01:24,100 --> 01:01:26,700
And how's that going to work out
and like, you'll never be able 

1256
01:01:26,700 --> 01:01:29,500
to To train and all these things
where I was like, well, I can 

1257
01:01:29,500 --> 01:01:32,400
just show you what I eat. 
Like, it's pretty normal stuff 

1258
01:01:32,400 --> 01:01:34,600
and I can show you how my 
training is going. 

1259
01:01:34,600 --> 01:01:38,900
And, you know, further back like
I've had tons of blood work done

1260
01:01:38,900 --> 01:01:41,000
and posted all the results, 
because you get all these 

1261
01:01:41,000 --> 01:01:43,500
criticisms like, oh, you're 
gonna, you're gonna have a heart

1262
01:01:43,500 --> 01:01:44,800
attack eating that much meat 
near. 

1263
01:01:44,800 --> 01:01:48,400
Like I don't think so, but I can
check and you know, oh what a 

1264
01:01:48,408 --> 01:01:49,900
put your bones. 
I'm like, okay. 

1265
01:01:49,900 --> 01:01:52,800
Well I can go get a dexa, scan 
and see how that worked out. 

1266
01:01:52,800 --> 01:01:56,800
And turns out my bone density is
2.5 times higher than like that.

1267
01:01:57,000 --> 01:02:00,400
Woman my age and you know, so I 
was just sort of it started off 

1268
01:02:00,400 --> 01:02:03,600
a little bit about of just like 
sharing how it's going doing 

1269
01:02:03,600 --> 01:02:07,000
CrossFit on a ketogenic diet and
and it kind of morphed into more

1270
01:02:07,000 --> 01:02:10,600
of the scientific side and the 
ketogenic the key to a site dot 

1271
01:02:10,600 --> 01:02:14,500
orc has like recipes and other 
like videos and blog posts. 

1272
01:02:14,500 --> 01:02:17,400
I intermittently when I have 
time, I have a YouTube channel 

1273
01:02:17,400 --> 01:02:20,800
as well where I'll post. 
It's also the key to athlete 

1274
01:02:20,900 --> 01:02:24,300
post videos and, you know, 
results of blood work and all 

1275
01:02:24,300 --> 01:02:26,500
that kind of stuff. 
And then my gym is CrossFit 

1276
01:02:26,500 --> 01:02:27,800
Breo. 
You Bri. 

1277
01:02:27,800 --> 01:02:29,800
Oh. 
Awesome. 

1278
01:02:29,800 --> 01:02:31,900
I will certainly can't do that. 
I think that's the way to do it.

1279
01:02:31,900 --> 01:02:35,500
Like just document your journey 
showcase that on social your 

1280
01:02:35,900 --> 01:02:39,700
website, your YouTube channel, 
and I feel like that for like 

1281
01:02:39,700 --> 01:02:43,200
the general public holds so much
more weight than just a random 

1282
01:02:43,200 --> 01:02:45,200
cherry-pick study that somebody 
throws their way. 

1283
01:02:45,200 --> 01:02:47,300
I feel like they can see 
somebody that they can relate 

1284
01:02:47,300 --> 01:02:50,300
with doing and living the 
lifestyle with success. 

1285
01:02:50,300 --> 01:02:52,100
And that's that's what you want 
to do right there. 

1286
01:02:52,700 --> 01:02:55,300
Yeah, and I think that was kind 
of my mission was to be that 

1287
01:02:55,300 --> 01:03:00,500
voice for like, okay, there's 
certainly the Kind of 40, 30, 30

1288
01:03:00,700 --> 01:03:02,100
carbs, protein fat. 
Split. 

1289
01:03:02,400 --> 01:03:04,700
We're like, What if that didn't 
work for you? 

1290
01:03:05,200 --> 01:03:08,300
Like it didn't for me. 
There are other options and 

1291
01:03:08,300 --> 01:03:11,300
maybe your body type is like, my
body type and we're going to be 

1292
01:03:11,300 --> 01:03:13,400
more successful in higher fat 
and less carbs. 

1293
01:03:13,400 --> 01:03:17,300
Like it's okay. 
And there are plenty of us, you 

1294
01:03:17,300 --> 01:03:20,600
know, and it it's teams from 
people. 

1295
01:03:20,600 --> 01:03:24,500
I've connected with it that 
ketogenic style of eating tends 

1296
01:03:24,500 --> 01:03:28,500
to work for that body type, what
you want to call it sort of 

1297
01:03:28,600 --> 01:03:32,300
Mesomorph like kind of thicker 
more muscular build and there 

1298
01:03:32,300 --> 01:03:33,500
are. 
There's lots of US male and 

1299
01:03:33,500 --> 01:03:37,700
female that will tend to thrive 
on mostly protein and fat. 

1300
01:03:38,100 --> 01:03:40,300
I think that's huge. 
I feel like I mean people have 

1301
01:03:40,300 --> 01:03:42,800
obviously lost a lot of money 
fat and you know, lean down and 

1302
01:03:42,800 --> 01:03:45,700
competed on Friday of sports 
with a variety of different 

1303
01:03:45,700 --> 01:03:48,600
types of diets, but to be able 
to Showcase a way that is 

1304
01:03:48,600 --> 01:03:52,200
counter to the norm. 
That's obviously working well 

1305
01:03:52,200 --> 01:03:54,200
for you. 
I mean it stands to reason that 

1306
01:03:54,200 --> 01:03:56,800
would be a lot of other people 
that would likely work well for 

1307
01:03:56,900 --> 01:03:59,100
to. 
So to be able to Oh case that 

1308
01:03:59,100 --> 01:04:00,700
it's an option. 
I think is super valuable. 

1309
01:04:01,300 --> 01:04:04,500
Yeah, and just make people feel 
like, okay, with trying 

1310
01:04:04,500 --> 01:04:07,500
different things. 
That's I don't feel dogmatic 

1311
01:04:07,500 --> 01:04:10,500
about anybody has to do this one
thing or this needs to be for 

1312
01:04:10,500 --> 01:04:12,200
everybody. 
I think the only thing people 

1313
01:04:12,200 --> 01:04:16,300
need to do is experiment and pay
attention and find what works 

1314
01:04:16,400 --> 01:04:18,600
for you. 
Don't really physically 

1315
01:04:18,600 --> 01:04:22,500
performance-wise energy-wise 
mental health wise, just try 

1316
01:04:22,500 --> 01:04:25,800
things and find what works. 
Well you are a beacon of light 

1317
01:04:25,800 --> 01:04:27,600
to Johnston. 
I can appreciate what you're 

1318
01:04:27,600 --> 01:04:29,000
saying. 
The message you Eating out there

1319
01:04:29,000 --> 01:04:31,700
for sure. 
Are you going to be posting your

1320
01:04:31,700 --> 01:04:35,300
experiments with like CGM and 
the CrossFit gym on your social 

1321
01:04:35,300 --> 01:04:38,300
as well? 
Yeah, I we will post the 

1322
01:04:38,300 --> 01:04:40,600
results. 
I've done CGM experiments. 

1323
01:04:41,200 --> 01:04:43,200
Lots of time. 
So if you scroll back on my 

1324
01:04:43,400 --> 01:04:46,500
Instagram and my YouTube 
channel, I've done CGM. 

1325
01:04:46,500 --> 01:04:50,500
Experiments with like green 
bananas versus ripe, bananas or 

1326
01:04:50,700 --> 01:04:54,500
the resistant starch experiment 
of like potatoes fresh cooked or

1327
01:04:54,500 --> 01:04:57,700
then cooked and cooled, right? 
Creates chains of resistant 

1328
01:04:57,700 --> 01:04:59,200
starch. 
So less of the Search ends up in

1329
01:04:59,200 --> 01:05:05,500
your bloodstream and even like 
different keto labeled treats 

1330
01:05:05,500 --> 01:05:07,000
are you know, Foods or things 
you go. 

1331
01:05:07,000 --> 01:05:09,500
Is this really Quito or what's 
it doing to my blood sugar? 

1332
01:05:11,200 --> 01:05:14,300
I will do that frequently. 
The nice thing in Canada. 

1333
01:05:14,300 --> 01:05:17,200
We can just buy see GM's. 
You don't have to have a 

1334
01:05:17,300 --> 01:05:18,700
doctor's prescription or 
anything for it. 

1335
01:05:18,700 --> 01:05:22,100
So yeah, that's handy. 
So I just every once in a while,

1336
01:05:22,400 --> 01:05:24,600
order them and throw it on for 
two weeks and just play with 

1337
01:05:24,600 --> 01:05:26,300
different things. 
I've done it with different 

1338
01:05:26,300 --> 01:05:30,700
types of alcohol. 
There's no ketogenic alcohol. 

1339
01:05:30,700 --> 01:05:32,700
Unfortunately, none of them when
I'm ready. 

1340
01:05:35,200 --> 01:05:38,000
Yeah. 
So yeah, I've done lots of 

1341
01:05:38,000 --> 01:05:39,500
different experiments and will 
continue. 

1342
01:05:39,500 --> 01:05:41,800
And now it'll be fun to see. 
So that's like just one person. 

1343
01:05:42,100 --> 01:05:45,400
It'll be fun to see the same 
kind of tests with more people 

1344
01:05:45,400 --> 01:05:48,500
and how the differences between 
individuals, I think will be 

1345
01:05:48,508 --> 01:05:50,500
interesting. 
Yeah, totally totally. 

1346
01:05:50,800 --> 01:05:53,300
Well, I will definitely link out
to your social and your site so 

1347
01:05:53,300 --> 01:05:55,300
people can follow along and 
learn more about what you got 

1348
01:05:55,300 --> 01:05:57,700
going on. 
If there's ever anything I could

1349
01:05:57,700 --> 01:05:58,500
do. 
Bye. 

1350
01:05:58,600 --> 01:06:00,600
Means just let me know. 
Yeah, for sure. 

1351
01:06:00,600 --> 01:06:03,000
I've really enjoyed. 
That's part of the beauty of the

1352
01:06:03,000 --> 01:06:04,400
internet. 
These days is connecting with 

1353
01:06:04,400 --> 01:06:07,200
other people, like you. 
That are doing cool things and, 

1354
01:06:07,200 --> 01:06:09,400
you know, showing it can be done
and all these different Realms 

1355
01:06:09,400 --> 01:06:12,000
bodybuilding, CrossFit, and 
different sports and stuff. 

1356
01:06:12,000 --> 01:06:13,500
I think it's really neat. 
So yeah. 

1357
01:06:13,500 --> 01:06:14,800
Yeah. 
Will Johnson. 

1358
01:06:14,800 --> 01:06:17,300
Keep keep doing what you doing. 
Keep putting that message out 

1359
01:06:17,300 --> 01:06:19,700
there and keep killing it. 
Yeah. 

1360
01:06:19,700 --> 01:06:22,000
Well, nice, chatting with you. 
Thanks for your time rubber you 

1361
01:06:22,000 --> 01:06:23,000
as well. 
Take care.