WEBVTT

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Guys, we have some exciting news. The 40s Formula

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is going live on August 14th at the Green Collective

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at Funan Mall. We are going to dive deep into

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the science, myths, and struggles around sugar

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addiction. Breakfast and coffee are on us, thanks

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to the generous sponsors, Guzman y Gomez. It's

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a small and intimate event with only 15 spots,

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so it's first come, first served. Tickets are

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only 20 bucks, and that includes breakfast and

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$5 towards your purchase at the Green Collective.

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Come and join us for a conversation that might

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change the way you eat. Think and fail. What

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you're not changing, you are choosing. So if

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you are choosing your business time and time

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again, you're choosing to not put that time,

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energy, and attention into your health. And so

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why should you be so surprised when you go up

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another size next year? You have all this stress

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at home. Does it make sense to not have a physical

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outlet for it? It has to go somewhere. And if

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it doesn't, it becomes an autoimmune condition.

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I mean, in women, that's just how it ends up.

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Menopause is only going to amplify. what your

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baseline is. So if your baseline health sucks,

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yes, menopause is going to make it complete shit

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show. You cannot uphold a boundary outside of

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you that cannot be upheld within your own self.

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So unless you can set a standard for yourself

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and uphold it for yourself, you will not be able

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to externalize it because you do not believe

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what you say because there's no alignment between

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your words and actions. was 15 kilos heavier

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but i not once thought less of myself because

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of the number i saw on the scales then people

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do this every single day your listeners get on

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the scales they see a number they don't like

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and they judge themselves and they berate themselves

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and they pull themselves apart girl stop girl

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let's just be real for two seconds you need to

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get the steps in put the hug and nose down go

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for a walk where am i likely to default what

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comfort is killing my dreams and what comfort

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is enabling me to get to where i want to be few

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things beat feeling strong in your own skin your

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rate of loss of muscle mass is only going to

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accelerate after menopause but there is no substitution

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for lifting weights so you have to have to have

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to have to have to lift weights if you want to

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age well and it's your best anti -aging organ

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if you want a high performance body you have

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to have high performance habits and a belief

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system that backs it up preparation for menopause

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and Your 40s starts in your 30s. I even tell

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women in their 20s, it's never going to be easy

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to build muscle right now. Get good at turning

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up for yourself and keep turning up. Hey, and

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welcome to The 40s Formula, your go -to place

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for insightful discussions on navigating the

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40s and thriving in this transformative decade.

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We're your hosts, Jasmine and Amanda, two women

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that are passionate about exploring the challenges

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and adventures that come with turning 40 and

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what lies ahead. All right, before we dive into

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today's episode, let's talk about something that

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makes our lives way easier. And tastier, because

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let's be honest, between work, workouts, and

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you know, life, we don't exactly have time to

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wrestle the trolleys at the supermarket. Which

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is why we've been with The Meat Club since the

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beginning of the 40s formula. Yep, they've had

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our backs since episode one, and tasty dinners

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on our plates too. With The Meat Club? You skip

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the supermarket chaos and get premium nutritious

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proteins delivered to your door on your schedule.

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It's a subscription that actually simplifies

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life. No last minute grocery runs, just quality

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meat, seafood, fruits and veggies always ready

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when you are. Their mission says it all. Good

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food is the foundation of a great life. And with

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the Meat Club's delivery, it's coming literally

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to your doorstep. This is where quality meets

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convenience and we're here for it. All right,

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TMC drop check. Let's see what we got here. Oh,

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well, first things first, you can't have Taco

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Tuesdays without Snapper. But what about salmon?

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Because that's definitely our favorite. Okay,

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fair enough. But chicken breast, that's the workhorse

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we're eating every single day. I think it's all

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about the chicken thighs. Oh my gosh, chicken

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thighs. I don't know if I could get one down

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myself, but I do know that this mince makes a

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mean burger. Who wants burgers when you can have

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a grass -fed beef eye fillet steak? Okay, that

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is amazing. But with that steak, I would definitely

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be serving this delicious broccoli and spicing

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it up with these chilies. Okay, you've definitely

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won there. I have got some coriander, some cherry

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tomatoes. I mean, check out the color on those.

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And for dessert, strawberries. We also got some

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fruit for the kids, which they will love. And

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one of the coolest thing about the subscription,

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an amazing quality chef's knife and a beautiful

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wooden cutting board. Honestly, it's the easiest

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way to eat well without overthinking it. So if

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you're ready to upgrade your meals without adding

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to your mental load, head over to themeatclub

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.com .sg. Sign up for the flexible subscription,

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no lock -ins, just high quality proteins delivered

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straight to you. And don't forget to use our

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code TFF12 to save $12 off your first order.

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We'll drop it in the show notes or you can find

00:05:20.540 --> 00:05:23.000
it on our Instagram. The Meat Club, where quality

00:05:23.000 --> 00:05:27.000
meets convenience. So I am so excited to have

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Laura on the show today. I always joke, you know,

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we're both in the same coaching community and

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I always joke that Laura says the things that

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my brain wants to say, but she actually says

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them out loud. She's amazing. She doesn't back

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down from laying down the truth and she sure

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doesn't back down from giving you the best possible

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advice on how to lose fat and keep it off. Welcome,

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Laura. Thank you. It's such a pleasure and privilege

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to be here. We are so happy to have you here

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on one of our most requested topics. I know that

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you work primarily with CEOs, high achievers,

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you know, women who are getting it done, right?

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So why do you think so many high achieving women

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feel like, okay, now I've reached the pinnacle

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of my career, but I can't get in shape. It's

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a trade off, right? And I think moms do this

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too, by the way. It's not just the high performers.

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Moms are like, oh, I have kids now. So that's

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where my priorities, I can't be in shape. How

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do you coach clients to get out of that? That's

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a really good question. As it relates to being

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a mom, I think a lot of this, ties back to worthiness.

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So if you're a person who doesn't feel worthy

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of prioritizing your health and well -being and

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fitness, it doesn't matter if you have a business

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or if you have children or if you have a dog

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or two or three or, you know, a whole farm, you'll

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always find ways to prioritize other things above

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your health and fitness. So I think this really

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comes back to what are your priorities? What

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do you value? And what fuels you to be better

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in your business, better in your family, better

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as a mom? it's easy to blame those things. It's

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easy to blame your business. It's easy to blame

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your children and circumstances. But at the end

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of the day, what you're not changing, you are

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choosing. So if you are choosing your business

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time and time again, you're choosing to not put

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that time, energy and intention into your health.

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And so why should you be so surprised when you

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go up another size next year? When they're choosing

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their business, let's say in the CEO example,

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right? How do you get them to actually see that?

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Because a lot of times women are like, well,

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this is the only way, right? If I don't spend

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15 hours in the office, I will not get ahead.

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So where do you wedge in health and fitness in

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that type of thinking? As it relates to... Business,

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I mean, that's the cool thing with fitness. There

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are so many parallels. The people who are getting

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ahead in any area of life are investing in two

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areas, with their time and with their money.

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And you can only put so much time into your business

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before you start reaching diminishing returns.

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We've all been at the computer for so long where

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you've stopped being able to make sense of what

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you're reading. We've gotten to that 12th hour,

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13th hour of the day, and we've gone, I'm just

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looking at the words. I'm not even computing

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what I'm reading anymore. it's not just a matter

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of time it's a matter of leveraging your time

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what are you getting out per minute that you

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were putting into your business are you working

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intensely for that minute are you working intensely

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for that hour are you only working at 50 60 70

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because again if you're only working at 60 of

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your capacity for that hour you're probably better

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off going to the gym so that you can go back

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and work at 90 it's all about the the return

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on the time it's not just oh more hours in equals

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progress no it's intensity of those minutes oh

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that makes so much sense doesn't it because i

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think everyone does look at quantity over quality

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and then if you get If you get to the gym and

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you do something hard, then the rest of your

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day, everything's going to seem so much easier.

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So much easier. Because your day doesn't get

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worse than doing Bulgarian splits. No, it does

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not. By the way, it does not. I did it this morning.

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That was the worst thing I did today. If you

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start your day and you do Bulgarian splits, I

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promise you your day only gets better. It will

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improve. And it's the same with parenting for

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the moms who are listening. Are you just in the

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same room as your children? Or are you having

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meaningful conversations with them? Are you seeking

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to understand them? seeking to explore new areas

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of creativity with them are you looking at your

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phone the whole time you know time is not the

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same as quality time so I would go back to what

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is the quality of that time spent in that avenue

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and is it actually giving you a return Because

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I get to a point where I've done, let's say four

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hours of admin. I'm like, girl, you are going,

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you've been looking at the same tab for 20 minutes.

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Go change task. Anything else, just break it

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up. Go, go do some squats, fill your water bottle,

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have a meaningless conversation and then come

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back. Amanda, can we talk about how clean Guzmina

00:09:43.570 --> 00:09:46.919
Gomez's food is? Truly clean. Not the it has

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letters so it's healthy kind of clean. Oh, totally.

00:09:49.279 --> 00:09:52.200
GYG is on another level. There's no preservatives,

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no artificial colors, no weird additives. It

00:09:54.559 --> 00:09:57.500
is just proper, real food. I read that they went

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through 21 versions of their corn chips before

00:09:59.960 --> 00:10:02.620
they found the one. Now that's commitment. And

00:10:02.620 --> 00:10:04.940
they fly in their avocados and tomatoes daily

00:10:04.940 --> 00:10:07.799
from Australia to Singapore. That is the level

00:10:07.799 --> 00:10:10.100
of commitment I want in my food. You can taste

00:10:10.100 --> 00:10:12.139
it, whether it's the burritos, the bowls, or

00:10:12.139 --> 00:10:14.580
those chipotle -seasoned fries. You just feel

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good after eating it. And it's really why my

00:10:16.620 --> 00:10:19.159
entire family keeps going back. Clean is the

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new healthy, and GYG has been leading that charge

00:10:21.639 --> 00:10:24.740
since day one. They've literally reinvented fast

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food. Who says it has to be dodgy and deep -fried?

00:10:27.340 --> 00:10:30.600
Not on GYG's watch. That is so true. And exactly

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what you said about moms, right? It's like I

00:10:32.700 --> 00:10:34.539
work with a lot of postpartum moms, like immediate

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postpartum moms. And it's always like, I can't

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leave the baby. I can't leave the baby. I was

00:10:37.419 --> 00:10:40.519
like, fun fact, this is when it is actually easiest

00:10:40.519 --> 00:10:43.960
to leave the baby because they are not. particularly

00:10:43.960 --> 00:10:46.120
aware of your interactions with them other than

00:10:46.120 --> 00:10:47.899
from the fact that you are feeding them. You

00:10:47.899 --> 00:10:50.559
know, like they don't actually have the emotional

00:10:50.559 --> 00:10:53.840
capability to feel abandoned right now by you

00:10:53.840 --> 00:10:56.460
going to take 20 minutes at the gym. So no worries.

00:10:56.720 --> 00:10:58.860
It actually gets harder when they get older.

00:10:58.980 --> 00:11:00.240
Although then you can just take them to the gym

00:11:00.240 --> 00:11:01.799
like Jasmine did. Oh yeah, I do. I take them

00:11:01.799 --> 00:11:04.789
with me. Oh, it's so cute. Yeah, those guys are

00:11:04.789 --> 00:11:06.669
in there getting it done. But they're seeing

00:11:06.669 --> 00:11:08.309
that from such a young age, so it's so powerful

00:11:08.309 --> 00:11:10.610
to have that behavior modeled to them from such

00:11:10.610 --> 00:11:12.950
a young age. So they're lucky to have you. Yeah,

00:11:12.950 --> 00:11:15.149
they are. Great job, Mom. I say the same thing.

00:11:15.169 --> 00:11:18.330
You're lucky to have me. So, OK, so I'm working

00:11:18.330 --> 00:11:21.110
so much I can't work out. I have kids. I can't

00:11:21.110 --> 00:11:23.690
work out. What are some of the other main excuses

00:11:23.690 --> 00:11:26.610
that you see? And then how do you kind of turn

00:11:26.610 --> 00:11:28.990
that around? I think it continues to come back

00:11:28.990 --> 00:11:31.210
to that order of priority. So let's say one child

00:11:31.210 --> 00:11:35.190
might be potentially ADHD, might have autism,

00:11:35.409 --> 00:11:37.549
might have Asperger's, might need some sort of

00:11:37.549 --> 00:11:41.090
special attention and diagnosis. And then that's

00:11:41.090 --> 00:11:43.990
when the routine starts to waver for that person

00:11:43.990 --> 00:11:46.320
that we're training. Again, it comes back to,

00:11:46.399 --> 00:11:48.840
well, you have all this stress at home. Does

00:11:48.840 --> 00:11:51.379
it make sense to not have a physical outlet for

00:11:51.379 --> 00:11:54.639
it? Does that? Are you not going to be crazier

00:11:54.639 --> 00:11:57.899
for not training? Are you going to be just as

00:11:57.899 --> 00:12:00.539
supportive of that child when you're physically

00:12:00.539 --> 00:12:03.259
with them if you don't have a space and time

00:12:03.259 --> 00:12:05.940
to be physically separate from your home life

00:12:05.940 --> 00:12:08.299
and have a physical outlet for all that energy?

00:12:08.379 --> 00:12:10.860
Because it has to go somewhere. And if it doesn't,

00:12:10.860 --> 00:12:13.120
it becomes an autoimmune condition. I mean, in

00:12:13.120 --> 00:12:15.059
women, that's just how it ends up, whether you

00:12:15.059 --> 00:12:18.500
like it or not. You can only suppress so much

00:12:18.500 --> 00:12:21.759
emotion for so long. It has to come out somewhere,

00:12:21.899 --> 00:12:24.799
somehow. Usually it's an autoimmune condition

00:12:24.799 --> 00:12:28.139
and you'll be mid -40s, completely stressed,

00:12:28.360 --> 00:12:32.379
completely overwhelmed, be so good at downplaying

00:12:32.379 --> 00:12:35.120
your emotions that you don't even realize how

00:12:35.120 --> 00:12:38.179
stressed you are and you'll have to run some

00:12:38.179 --> 00:12:40.200
routine blood work. Suddenly all these markers

00:12:40.200 --> 00:12:42.110
are just completely off and you're like, What

00:12:42.110 --> 00:12:44.549
is this about? Guess what, honey buns, that's

00:12:44.549 --> 00:12:46.169
been forming for the last two to five years.

00:12:46.250 --> 00:12:48.230
I guarantee you. Yeah. Well, and that brings

00:12:48.230 --> 00:12:51.610
up, you know, what I'm treading on some tricky

00:12:51.610 --> 00:12:54.549
ground here to say excuse, but perimenopause.

00:12:54.809 --> 00:12:57.269
So perimenopause gets. all the attention in the

00:12:57.269 --> 00:12:59.190
world right now, right? And it's almost at the

00:12:59.190 --> 00:13:01.230
point where it's like, well, perimenopause is

00:13:01.230 --> 00:13:03.370
the culprit behind every single thing going wrong

00:13:03.370 --> 00:13:07.850
and there's no way out. It's another way to victimize

00:13:07.850 --> 00:13:09.809
yourself, right? It's like, well, my hormones

00:13:09.809 --> 00:13:12.350
changed, thus I have gained weight and I cannot.

00:13:12.649 --> 00:13:15.549
How do you address women that give you that excuse?

00:13:16.389 --> 00:13:18.570
Let's be real because that's what I'm all about.

00:13:18.950 --> 00:13:21.629
You have been fucking with your hormones for

00:13:21.629 --> 00:13:25.500
the last 15 years. And now menopause, pre -menopause,

00:13:25.500 --> 00:13:27.899
perimenopause has turned up. Now it's just a

00:13:27.899 --> 00:13:30.419
magical time to use that excuse, isn't it? You

00:13:30.419 --> 00:13:32.519
haven't been lifting weights for 10 to 15 years.

00:13:32.659 --> 00:13:34.899
You haven't been eating enough protein for the

00:13:34.899 --> 00:13:37.200
last 10 to 15 years. You haven't been drinking

00:13:37.200 --> 00:13:40.200
enough water. Girl, you are dehydrated. Drink

00:13:40.200 --> 00:13:42.080
some water. Get a glass of water. Get a glass

00:13:42.080 --> 00:13:44.840
of water. You haven't been drinking enough water

00:13:44.840 --> 00:13:47.720
for the last 10 to 15 years. Probably not up

00:13:47.720 --> 00:13:50.620
to speed with your blood work, your blood sugars.

00:13:51.279 --> 00:13:54.220
probably not very well managed because you stress

00:13:54.220 --> 00:13:57.320
eat a lot haven't been deep breathing journaling

00:13:57.320 --> 00:13:59.159
so let's say your headspace isn't in the best

00:13:59.159 --> 00:14:04.139
space of headspaces and oh yeah they're all symptoms

00:14:04.139 --> 00:14:08.679
of perimenopause aren't they great yes now i

00:14:08.679 --> 00:14:11.220
have a reason yeah there's a straw man that looks

00:14:11.220 --> 00:14:14.600
good to me yeah at the end of the day we if we

00:14:14.600 --> 00:14:17.299
know that that's going to happen biologically

00:14:17.299 --> 00:14:19.039
speaking because that's what's going to happen

00:14:19.039 --> 00:14:21.779
would you like that to be a like kind of terrible

00:14:21.779 --> 00:14:24.519
you know experience or would you like it to be

00:14:24.519 --> 00:14:26.659
a completely horrendous experience because you

00:14:26.659 --> 00:14:29.299
get to choose right and some people get through

00:14:29.299 --> 00:14:32.220
it relatively unscathed shall we say and for

00:14:32.220 --> 00:14:33.940
some people it's really really tough but you're

00:14:33.940 --> 00:14:36.679
not helping yourself if you weren't previously

00:14:36.679 --> 00:14:39.779
helping yourself and a lot of people aren't because

00:14:39.779 --> 00:14:42.429
they don't feel worthy yeah And instead of working

00:14:42.429 --> 00:14:44.549
on how worthy they feel, because that is very

00:14:44.549 --> 00:14:47.009
confronting, it requires you to sit in a lot

00:14:47.009 --> 00:14:49.389
of ick, become very uncomfortable with yourself,

00:14:49.690 --> 00:14:52.389
realize you're responsible for 99 % of your problems.

00:14:53.110 --> 00:14:56.159
It's just easy to say, oh, perimenopausal. What

00:14:56.159 --> 00:14:57.700
do you know? And it's almost like that thing

00:14:57.700 --> 00:15:00.460
where, you know, it's that one thing I'm missing.

00:15:00.679 --> 00:15:03.379
It's the one thing that I haven't done, which

00:15:03.379 --> 00:15:05.500
has caused all my problems. But actually, it's

00:15:05.500 --> 00:15:08.539
not that one big thing. It's all those tiny little

00:15:08.539 --> 00:15:11.480
things. It's all the stuff that you do not focus

00:15:11.480 --> 00:15:13.320
on. Like you mentioned, you know, the sleep,

00:15:13.500 --> 00:15:16.000
the stress eating, the not journaling, the not

00:15:16.000 --> 00:15:18.980
breathing, not having an outlet. Yes. If you

00:15:18.980 --> 00:15:22.299
actually looked at all of those aspects of your

00:15:22.299 --> 00:15:25.919
life, where are you? Are you at 80 %? Or are

00:15:25.919 --> 00:15:29.039
you at like 30 %? Yeah. And maybe if you brought

00:15:29.039 --> 00:15:32.159
that up, you might actually have an easier transition.

00:15:32.820 --> 00:15:35.879
Completely. Because menopause is only going to

00:15:35.879 --> 00:15:39.120
amplify what your baseline is. So if your baseline

00:15:39.120 --> 00:15:42.159
health sucks, yes, menopause is going to make

00:15:42.159 --> 00:15:45.259
it complete shit show. Yeah. So what do you expect?

00:15:45.340 --> 00:15:48.419
Again, it's just easy to not be responsible for

00:15:48.419 --> 00:15:50.720
everything in life. It's convenient. It's really

00:15:50.720 --> 00:15:52.240
nice to not look in the mirror and be like, oh,

00:15:52.279 --> 00:15:54.840
actually, that's my fault. That's my fault. That's

00:15:54.840 --> 00:15:56.220
my problem. I could have done more about that.

00:15:56.259 --> 00:15:57.299
I could have done more about that. I could have

00:15:57.299 --> 00:15:59.759
been more proactive here. It's so much more convenient

00:15:59.759 --> 00:16:01.840
to blame children, blame work, blame husband,

00:16:02.080 --> 00:16:06.519
blame living abroad, you name it. But does that

00:16:06.519 --> 00:16:09.899
serve you? And do you want to actually do something

00:16:09.899 --> 00:16:12.659
about it or do you just want to complain? Because

00:16:12.659 --> 00:16:15.080
you don't get it both ways. You can't actually

00:16:15.080 --> 00:16:18.159
say, you know, this about my health sucks and

00:16:18.159 --> 00:16:19.539
that about my health sucks and that about my

00:16:19.539 --> 00:16:21.629
life sucks and that about my life sucks. without

00:16:21.629 --> 00:16:23.490
eventually getting so sick of your own bullshit

00:16:23.490 --> 00:16:26.789
that you take action yeah and that's the space

00:16:26.789 --> 00:16:29.250
that i create for the people i work with i'm

00:16:29.250 --> 00:16:33.090
like i recognize challenge a b and c get that

00:16:33.090 --> 00:16:35.809
we all have challenges okay they might be first

00:16:35.809 --> 00:16:37.590
world problems they might be expat problems they

00:16:37.590 --> 00:16:40.830
might be menopause problems children mother parenting

00:16:40.830 --> 00:16:43.990
problems got it cool we all have problems here's

00:16:43.990 --> 00:16:46.169
the thing though you are the common denominator

00:16:46.169 --> 00:16:49.149
because they all belong to you So what are you

00:16:49.149 --> 00:16:50.970
doing about them? Unless you're doing something

00:16:50.970 --> 00:16:53.419
about it, I don't want to hear about it. Yes.

00:16:53.419 --> 00:16:55.799
Preach, girl. Again, like this is what I talk

00:16:55.799 --> 00:16:58.100
about when she does not shy about expressing

00:16:58.100 --> 00:17:00.279
her views. And I love it because you're right.

00:17:00.360 --> 00:17:02.080
And I think, you know, a lot of things that you

00:17:02.080 --> 00:17:04.880
just mentioned are boundary issues. Yes. Right.

00:17:04.960 --> 00:17:07.099
So the husband thing, this is one I get all the

00:17:07.099 --> 00:17:09.079
time. And I bet you do, too, which is like, oh,

00:17:09.119 --> 00:17:11.200
well, I'm going to change the way that I eat.

00:17:11.420 --> 00:17:14.559
But my husband doesn't want to. My husband is

00:17:14.559 --> 00:17:16.980
my saboteur. My husband is ordering pizzas to

00:17:16.980 --> 00:17:19.400
the house. My husband. And it's like and I am

00:17:19.400 --> 00:17:23.029
just merely a passerby. this pizza that has suddenly

00:17:23.029 --> 00:17:25.569
come into my purview. It just happened to go

00:17:25.569 --> 00:17:27.690
down my digestive tract just because I looked

00:17:27.690 --> 00:17:29.450
at it and he ordered it, so it's his fault. So

00:17:29.450 --> 00:17:32.769
this is his fault. Right. So how do you help

00:17:32.769 --> 00:17:35.529
women set stronger boundaries? Again, whether

00:17:35.529 --> 00:17:37.470
it's the husband or whether it's the job or whether

00:17:37.470 --> 00:17:39.349
it's, you know, how do you help women stand up

00:17:39.349 --> 00:17:41.529
and say, I am not, like you said, I'm sick of

00:17:41.529 --> 00:17:43.210
my own bullshit and I'm not taking this anymore.

00:17:43.349 --> 00:17:45.529
I often ask them, how's that working out for

00:17:45.529 --> 00:17:48.789
you? So if they are mentioning a problem, again.

00:17:49.779 --> 00:17:51.720
Problems are problems. Great. Create the space

00:17:51.720 --> 00:17:53.579
to acknowledge them because when you acknowledge

00:17:53.579 --> 00:17:55.480
it, you can do something about it. So there's

00:17:55.480 --> 00:17:57.119
power in acknowledgement. There's no power in

00:17:57.119 --> 00:18:00.220
whinging and not taking action. So often I'll

00:18:00.220 --> 00:18:03.319
say, and how's that working out for you? And

00:18:03.319 --> 00:18:08.299
they go, oh, it's not. But you can't set a boundary

00:18:08.299 --> 00:18:09.980
externally unless you can set it within yourself.

00:18:10.220 --> 00:18:12.279
So if you say to yourself that you're going to

00:18:12.279 --> 00:18:15.299
turn up to a podcast at 12 p .m. and you turn

00:18:15.299 --> 00:18:18.220
up at 12 .05, you can't believe anything that

00:18:18.220 --> 00:18:20.130
you say to yourself. If you say you're going

00:18:20.130 --> 00:18:23.329
to take the trash out at 5pm and you don't, you

00:18:23.329 --> 00:18:24.769
can't believe the next thing that you say to

00:18:24.769 --> 00:18:26.190
yourself. If you say, I'm going to go to bed

00:18:26.190 --> 00:18:28.950
at 10pm because I know I need more sleep and

00:18:28.950 --> 00:18:32.549
you do not. You cannot uphold a boundary outside

00:18:32.549 --> 00:18:34.549
of you that cannot be upheld within your own

00:18:34.549 --> 00:18:37.069
self. So unless you can set a standard for yourself

00:18:37.069 --> 00:18:39.609
and uphold it for yourself, you will not be able

00:18:39.609 --> 00:18:41.490
to externalize it. You will not be able to say

00:18:41.490 --> 00:18:43.210
it to your children. You will not be able to

00:18:43.210 --> 00:18:46.750
say it to your boss, to your partner, to your...

00:18:47.000 --> 00:18:49.039
Mother -in -law, you name it, you will not be

00:18:49.039 --> 00:18:52.059
able to externalize it because you do not believe

00:18:52.059 --> 00:18:54.819
what you say because there's no alignment between

00:18:54.819 --> 00:18:57.920
your words and actions. So if you see incongruence

00:18:57.920 --> 00:19:01.019
within your own self, game over. You cannot set

00:19:01.019 --> 00:19:03.380
a boundary, let alone uphold a boundary. You

00:19:03.380 --> 00:19:05.079
must have congruence between words and actions.

00:19:05.480 --> 00:19:07.339
That's brilliant. I always say to my kids, you

00:19:07.339 --> 00:19:09.440
know, we made a commitment. We're going to do

00:19:09.440 --> 00:19:11.740
it. You know, like if you make that commitment,

00:19:11.880 --> 00:19:14.140
then you are showing up and you are doing what

00:19:14.140 --> 00:19:16.240
you're saying. So yeah, I think that's excellent.

00:19:16.319 --> 00:19:18.180
I feel like, you know, a lot of people need to

00:19:18.180 --> 00:19:20.460
hear these words. And it reminds me of one of

00:19:20.460 --> 00:19:21.839
my favorite quotes that I use in my coaching

00:19:21.839 --> 00:19:24.279
all the time, which is how you do anything is

00:19:24.279 --> 00:19:27.099
how you do everything. So if you're a half asser

00:19:27.099 --> 00:19:28.720
in the gym, you're a half asser at work, you're

00:19:28.720 --> 00:19:30.849
a half asser at home. There is an element of

00:19:30.849 --> 00:19:33.869
commonality in all areas of your life, but I

00:19:33.869 --> 00:19:36.390
would say it's most obvious in the ones that

00:19:36.390 --> 00:19:39.549
you struggle with. And it's like, what are you

00:19:39.549 --> 00:19:42.250
doing in that area that potentially there are

00:19:42.250 --> 00:19:43.950
hints of in other areas because you can take

00:19:43.950 --> 00:19:47.069
your own lessons. It really reflects a person's

00:19:47.069 --> 00:19:50.990
self -confidence. And again, you can't endeavor

00:19:50.990 --> 00:19:53.470
to have greater self -confidence if you want

00:19:53.470 --> 00:19:56.150
to keep lying to yourself about yourself. And

00:19:56.150 --> 00:19:58.109
again, that's just convenient. We default to

00:19:58.109 --> 00:20:01.140
what is familiar. So if you telling yourself

00:20:01.140 --> 00:20:03.480
lies and not following through with your promises

00:20:03.480 --> 00:20:05.819
to yourself is familiar, there's an element of

00:20:05.819 --> 00:20:08.460
comfort there. So if you make that your default,

00:20:08.599 --> 00:20:10.579
it's a very slippery slope. How you then turn

00:20:10.579 --> 00:20:12.920
that around and how you then create traction

00:20:12.920 --> 00:20:14.900
in other areas of life, such as health, fitness,

00:20:15.039 --> 00:20:17.140
nutrition, well -being is very, very challenging,

00:20:17.259 --> 00:20:19.349
but it's not impossible. It's not impossible.

00:20:19.490 --> 00:20:21.990
And you are living proof because, you know, what

00:20:21.990 --> 00:20:24.029
you folks at home seeing this beautiful bod and

00:20:24.029 --> 00:20:25.750
this amazing strength, strong woman might not

00:20:25.750 --> 00:20:28.829
realize that you were 15 kgs heavier. You guys,

00:20:28.829 --> 00:20:31.250
that's 35 pounds, my American listeners. And,

00:20:31.289 --> 00:20:33.849
you know, Laura's not huge. So like this is a

00:20:33.849 --> 00:20:35.990
significant amount of weight. So how did you

00:20:35.990 --> 00:20:37.670
cut through your own bullshit? Like what held

00:20:37.670 --> 00:20:39.730
you back that you were able to get over? That

00:20:39.730 --> 00:20:46.089
is quite a distant memory now. But good. It's

00:20:46.089 --> 00:20:49.130
funny to reflect. So on that period of time,

00:20:49.289 --> 00:20:51.829
that weight by and large came about because of

00:20:51.829 --> 00:20:55.869
an injury. Flashback 2010, I had chronic inflammation

00:20:55.869 --> 00:20:59.089
in my rib cage. The cartilage which connects

00:20:59.089 --> 00:21:01.789
your rib cage to your sternum for me was inflamed.

00:21:01.809 --> 00:21:03.589
It's called costochondritis for anyone listening

00:21:03.589 --> 00:21:06.789
who can relate, who wants to Google that. And

00:21:06.789 --> 00:21:10.950
I went from being very, very active to being

00:21:10.950 --> 00:21:14.329
very, very stiff in my thoracic, especially my

00:21:14.329 --> 00:21:17.539
rib cage region, my trunk. And it became increasingly

00:21:17.539 --> 00:21:20.819
painful, hard to breathe. I was a swimmer. So

00:21:20.819 --> 00:21:23.079
if you can imagine having challenges, breathing

00:21:23.079 --> 00:21:24.519
and swimming is not a very good combination.

00:21:24.539 --> 00:21:26.480
Not a good combo. Not a good combo. Not very

00:21:26.480 --> 00:21:30.599
conducive to fast swimming. And I eventually

00:21:30.599 --> 00:21:32.480
had to stop swimming. In fact, I couldn't even

00:21:32.480 --> 00:21:34.720
walk to the bus stop without getting a massive

00:21:34.720 --> 00:21:40.359
stitch and pain through my trunk. So that was

00:21:40.359 --> 00:21:45.529
a journey. I didn't know how to eat. as someone

00:21:45.529 --> 00:21:48.349
who wasn't exercising five, six, seven hours

00:21:48.349 --> 00:21:50.529
a day, because that was my reality. I was swimming

00:21:50.529 --> 00:21:53.309
about five hours a day. I was still in high school.

00:21:53.329 --> 00:21:55.349
I was doing dance. I was doing physical education

00:21:55.349 --> 00:21:58.130
as subjects. I was exercising about seven, eight

00:21:58.130 --> 00:22:00.730
hours a day some days. And so it was quite a

00:22:00.730 --> 00:22:07.170
180 on life. And hence you go through this transition

00:22:07.170 --> 00:22:11.150
of being super athletic, super fit, super strong,

00:22:11.349 --> 00:22:13.930
feeling physically unstoppable, mentally unstoppable,

00:22:14.799 --> 00:22:18.640
to not even recognizing yourself mentally as

00:22:18.640 --> 00:22:20.759
well, not just physically, but mentally as well.

00:22:20.819 --> 00:22:23.599
Like this is not me. I am depressed. I don't

00:22:23.599 --> 00:22:26.200
know life if I can't exercise. My whole world

00:22:26.200 --> 00:22:28.039
was swimming. So it's like having your identity

00:22:28.039 --> 00:22:31.160
ripped off of you. The power in that is it's

00:22:31.160 --> 00:22:32.680
the worst, best thing that ever happened to me.

00:22:32.960 --> 00:22:35.680
And I had to then connect with myself on a deeper

00:22:35.680 --> 00:22:38.339
level and understand who I was at my own core.

00:22:38.500 --> 00:22:40.759
And that was confronting. That was my discomfort.

00:22:40.799 --> 00:22:43.200
I had to sit in, got to sit in. That was the

00:22:43.200 --> 00:22:46.789
privilege of that. So how I started to lose the

00:22:46.789 --> 00:22:48.069
weight, I had to find someone who could help

00:22:48.069 --> 00:22:49.910
me with my injury. That took me about two years

00:22:49.910 --> 00:22:52.609
to find the right person. And I would have seen

00:22:52.609 --> 00:22:54.789
about six different specialists in that time.

00:22:55.349 --> 00:22:58.029
I eventually found someone who could help me

00:22:58.029 --> 00:23:03.049
and I educated myself. But I think the real pivotal

00:23:03.049 --> 00:23:06.009
point in all of this and the biggest takeaway

00:23:06.009 --> 00:23:10.349
is I, when I stood on those scales, because I

00:23:10.349 --> 00:23:12.369
didn't grow up with scales in my house, I was

00:23:12.369 --> 00:23:15.579
never really aware of weight. It had no value.

00:23:16.259 --> 00:23:19.859
And when I finally was starting to feel better,

00:23:19.920 --> 00:23:22.519
a few stars aligned. I got a job at a gym and

00:23:22.519 --> 00:23:25.119
pool complex. I got free gym and pool membership.

00:23:25.420 --> 00:23:29.259
Great. Hallelujah. I remember going to the gym

00:23:29.259 --> 00:23:33.539
to use the gym and standing on the scales. Now

00:23:33.539 --> 00:23:34.839
you have to remember, I hadn't weighed myself

00:23:34.839 --> 00:23:38.599
in years. I'd also been very unwell, unable to

00:23:38.599 --> 00:23:42.079
exercise for years. I stood on the scales and

00:23:42.079 --> 00:23:44.640
went, holy mother of God, get me on the treadmill

00:23:44.640 --> 00:23:49.660
right now. But in the same breath, I didn't think

00:23:49.660 --> 00:23:54.180
less of myself. And that's what people don't

00:23:54.180 --> 00:23:57.839
get. People will hear this and be like, oh, good

00:23:57.839 --> 00:23:59.980
for her. She's always been fit. She has fit people

00:23:59.980 --> 00:24:04.599
jeans. Like how special? No, I was 15 kilos heavier.

00:24:05.160 --> 00:24:07.259
And what made it so much easier to lose that

00:24:07.259 --> 00:24:09.660
weight was, yes, I had an active upbringing.

00:24:09.880 --> 00:24:14.160
I had health minded parents. I had role models

00:24:14.160 --> 00:24:16.059
who are healthy. All of that made it easier.

00:24:16.140 --> 00:24:17.880
I had a degree in public health that made it

00:24:17.880 --> 00:24:20.740
easier. But I not once thought less of myself

00:24:20.740 --> 00:24:23.920
because of the number I saw in the scales. Not

00:24:23.920 --> 00:24:26.839
once, not even a millimeter less. Not once did

00:24:26.839 --> 00:24:29.180
I think even a tiny bit less of myself. In fact,

00:24:29.200 --> 00:24:31.859
I had enormous compassion because I couldn't

00:24:31.859 --> 00:24:35.440
exercise for two years. Like not even stand in

00:24:35.440 --> 00:24:37.339
the gym and do a bicep curl. I couldn't exercise.

00:24:38.240 --> 00:24:41.660
So what would be the point of me judging myself?

00:24:42.440 --> 00:24:45.660
Like what would that actually do? And I could

00:24:45.660 --> 00:24:48.059
have. I could have. And people do this every

00:24:48.059 --> 00:24:50.380
single day. Your listeners get on the scales.

00:24:50.500 --> 00:24:53.440
They see a number they don't like and they judge

00:24:53.440 --> 00:24:56.420
themselves and they berate themselves and they

00:24:56.420 --> 00:25:01.579
pull themselves apart. Girl, stop. Drink some

00:25:01.579 --> 00:25:07.460
water. You're dehydrated. Okay. It does you absolutely

00:25:07.460 --> 00:25:11.599
no service. Easy to say, but it does you no service.

00:25:11.740 --> 00:25:16.119
And so that is what allowed me to lose the weight.

00:25:16.180 --> 00:25:17.740
It was the fact that I didn't think less of myself.

00:25:17.859 --> 00:25:19.599
My self -worth was never tied to that number,

00:25:19.680 --> 00:25:23.440
still is not. And I educated myself. And so I

00:25:23.440 --> 00:25:25.799
learned about protein and I started eating more

00:25:25.799 --> 00:25:28.069
protein. And I could start returning to the gym

00:25:28.069 --> 00:25:31.529
because my body was recovering. And I just loved

00:25:31.529 --> 00:25:35.069
it. Yeah. You gave yourself grace. Yes. And so

00:25:35.069 --> 00:25:38.609
many women do not. Again, we go back to what

00:25:38.609 --> 00:25:41.990
is comfortable and what is familiar is comfortable.

00:25:42.670 --> 00:25:46.190
So there's an element of comfort in judging yourself

00:25:46.190 --> 00:25:48.710
if that's how you start every single morning.

00:25:48.869 --> 00:25:51.589
If you start every single morning with a cup

00:25:51.589 --> 00:25:54.250
of coffee and a cup of judgment, guess what?

00:25:54.509 --> 00:25:56.880
That's comfortable. Yeah. And the one's gotten

00:25:56.880 --> 00:25:58.440
very cold and stale. You should put that down.

00:25:58.500 --> 00:26:02.339
You should get rid of that. So, I mean, it's

00:26:02.339 --> 00:26:06.000
all well and good to think that judgment is what

00:26:06.000 --> 00:26:09.799
gets you further. You know, if I think harsher

00:26:09.799 --> 00:26:12.059
thoughts about myself, I'll lose more weight.

00:26:12.140 --> 00:26:14.779
I promise you it's not the truth. Oh, if it was.

00:26:15.339 --> 00:26:18.480
Absolutely. We would be so skinny. It would be

00:26:18.480 --> 00:26:21.839
crazy if we lost a gram for every judgment we

00:26:21.839 --> 00:26:24.769
had of ourselves. But you do not. The people

00:26:24.769 --> 00:26:26.990
who give themselves grace, the people who give

00:26:26.990 --> 00:26:31.410
themselves space to evolve, to change, are the

00:26:31.410 --> 00:26:33.029
people who actually get ahead and create that

00:26:33.029 --> 00:26:35.049
long -term change. And instead we get on the

00:26:35.049 --> 00:26:36.549
scales and go, I don't like that number. I'm

00:26:36.549 --> 00:26:39.089
an asshole. I'm a fat bitch. I will always be

00:26:39.089 --> 00:26:40.809
a size extra, extra, extra large. There are no

00:26:40.809 --> 00:26:42.589
clothes in this country that fit me. Look at

00:26:42.589 --> 00:26:44.190
my flabby arms. Look at my flabby thigh. Look

00:26:44.190 --> 00:26:46.130
at my flabby everything. My whole body is flabby.

00:26:46.769 --> 00:26:50.130
And where have you actually moved the needle?

00:26:50.890 --> 00:26:53.059
Not on your head space. not in your physical

00:26:53.059 --> 00:26:55.339
health, you probably then go in, eat some chocolate

00:26:55.339 --> 00:26:58.640
because you're feeling down or a donut or whatever

00:26:58.640 --> 00:27:02.779
you gravitate towards. That's a really critical

00:27:02.779 --> 00:27:05.359
part that's missing for a lot of people. It's

00:27:05.359 --> 00:27:08.039
where are you giving yourself space to succeed,

00:27:08.299 --> 00:27:11.299
to become that version of yourself, to become

00:27:11.299 --> 00:27:15.039
the healthier version of yourself, where for

00:27:15.039 --> 00:27:16.819
most people they wouldn't be able to tell you.

00:27:16.880 --> 00:27:19.039
I asked a client the other day, I said, what

00:27:19.039 --> 00:27:21.279
was the last kind thought you had about yourself?

00:27:22.019 --> 00:27:24.920
She couldn't answer it. It's similar at Lift

00:27:24.920 --> 00:27:27.160
Clinic. One of our intake form questions is,

00:27:27.240 --> 00:27:29.720
when is the last time you woke up feeling healthy

00:27:29.720 --> 00:27:32.819
and well? It's mind blowing that we get everything

00:27:32.819 --> 00:27:35.640
from this morning, right? Like quite obviously.

00:27:36.599 --> 00:27:39.980
I woke up like this. I don't remember. And that's

00:27:39.980 --> 00:27:42.019
always the big red flag for me. And it almost

00:27:42.019 --> 00:27:44.220
always ties in with the correlation of their

00:27:44.220 --> 00:27:47.059
happy score. Because we also ask one to 10, how

00:27:47.059 --> 00:27:48.880
happy are you? How stressed are you? And it's

00:27:48.880 --> 00:27:50.440
like the folks that say, I can't remember feeling

00:27:50.440 --> 00:27:53.109
healthy and well. don't give me a 10 on happiness

00:27:53.109 --> 00:27:55.390
either you know so you're absolutely right that

00:27:55.390 --> 00:27:57.990
the self -worth and just the way that you live

00:27:57.990 --> 00:28:00.569
your life is so impacted if you let the scale

00:28:00.569 --> 00:28:04.170
number yeah you know judge judge jury and executioner

00:28:04.170 --> 00:28:06.910
as they say I've heard you say a few times now

00:28:06.910 --> 00:28:08.710
you know feeling comfortable with what you're

00:28:08.710 --> 00:28:12.390
doing you know not doing things that are hard

00:28:12.390 --> 00:28:16.150
how do you think that relates to women in general

00:28:16.150 --> 00:28:19.490
when it comes to getting on with their weight

00:28:19.490 --> 00:28:22.309
loss Because I feel like that whole comfort thing

00:28:22.309 --> 00:28:25.990
kind of provides like a blanket, security blanket

00:28:25.990 --> 00:28:28.589
for everybody. But then, you know, actually getting

00:28:28.589 --> 00:28:31.890
on and doing something does feel difficult. So

00:28:31.890 --> 00:28:36.029
how can women go and work towards discomfort

00:28:36.029 --> 00:28:40.349
to achieve their goals? It can be as small as

00:28:40.349 --> 00:28:42.829
just saying no to catching up with a friend.

00:28:43.150 --> 00:28:46.450
I don't think it has to be monumental. And again,

00:28:46.549 --> 00:28:49.769
this is where I think. people think that the

00:28:49.769 --> 00:28:52.009
needle has really moved in those monumental moments

00:28:52.009 --> 00:28:55.369
where it's, I stood on the scales and I saw I'd

00:28:55.369 --> 00:28:57.650
lost five kilos. Guess what? No, one's going

00:28:57.650 --> 00:28:59.849
to declare it a public holiday. I promise you.

00:29:00.769 --> 00:29:04.549
Right. I mean, sorry, but not sorry. No, one's

00:29:04.549 --> 00:29:06.009
going to pop a bottle of champagne and be like,

00:29:06.029 --> 00:29:08.269
congratulations. Now we can be friends. Now,

00:29:08.269 --> 00:29:10.410
now you're under 70 kilos. Now we can actually

00:29:10.410 --> 00:29:13.049
be friends. No, no one cares. Only you care.

00:29:13.170 --> 00:29:17.400
Okay. So the, The reality is it doesn't have

00:29:17.400 --> 00:29:21.240
to be monumental. It's just do what you say you're

00:29:21.240 --> 00:29:22.900
going to do. If that's uncomfortable for you

00:29:22.900 --> 00:29:25.680
to align your words with your actions, start

00:29:25.680 --> 00:29:28.000
there and start in the smallest way possible

00:29:28.000 --> 00:29:31.759
because the barrier to entry, the lower it is,

00:29:31.859 --> 00:29:33.980
the easier it is to get momentum. And once you

00:29:33.980 --> 00:29:37.380
have momentum, it's so much easier to ride the

00:29:37.380 --> 00:29:40.500
wave of momentum. But instead, again, what's

00:29:40.500 --> 00:29:43.420
easy for people living in extremes, making something

00:29:43.420 --> 00:29:46.279
so hard that it's almost impossible because they

00:29:46.279 --> 00:29:48.400
think they're a better person if they can achieve

00:29:48.400 --> 00:29:51.440
that monumental task. It's like, if I can't climb

00:29:51.440 --> 00:29:54.279
Mount Everest, then am I even an athlete? It's

00:29:54.279 --> 00:29:57.160
like, are you out of your mind? Like, really?

00:29:57.579 --> 00:30:00.980
So again, you have to have the self -awareness

00:30:00.980 --> 00:30:03.500
to understand what do you default to in the first

00:30:03.500 --> 00:30:07.500
place? Most people are completely unaware. Like

00:30:07.500 --> 00:30:10.359
have no self -awareness. And that's why change

00:30:10.359 --> 00:30:12.059
is a thousand times harder for those people.

00:30:12.279 --> 00:30:14.119
The people who make the most change and continue

00:30:14.119 --> 00:30:15.700
to make the most change and let that compound

00:30:15.700 --> 00:30:17.720
are the people who actually have a practice of

00:30:17.720 --> 00:30:19.960
building their awareness, which means they're

00:30:19.960 --> 00:30:22.059
journaling, which means they're having uncomfortable

00:30:22.059 --> 00:30:24.319
conversations with themselves, which means they're

00:30:24.319 --> 00:30:25.980
having uncomfortable conversations with their

00:30:25.980 --> 00:30:28.559
peers, which means they're confronting their

00:30:28.559 --> 00:30:32.130
ick. They're sitting in their ick. They're meditating.

00:30:32.349 --> 00:30:34.029
They're reading self -development books. They're

00:30:34.029 --> 00:30:36.150
listening to self -development podcasts. They're

00:30:36.150 --> 00:30:38.029
asking themselves the same questions from those

00:30:38.029 --> 00:30:40.230
podcasts. They're not just going, oh, yeah, sounds

00:30:40.230 --> 00:30:42.849
good, cool. Or like, oh, she had an interesting

00:30:42.849 --> 00:30:45.849
story, great. It's taking a moment to really

00:30:45.849 --> 00:30:50.990
reflect and be introspective. And that's uncomfortable

00:30:50.990 --> 00:30:52.829
for most people. For most people, that's the

00:30:52.829 --> 00:30:54.970
discomfort they need to start with. It's actually

00:30:54.970 --> 00:30:57.490
going, what are the thoughts that are holding

00:30:57.490 --> 00:31:01.019
you back? Not just, oh, I didn't go to the gym

00:31:01.019 --> 00:31:03.519
this morning. You didn't go to the gym because

00:31:03.519 --> 00:31:06.819
there were thoughts which led to you not going

00:31:06.819 --> 00:31:10.059
to the gym. What were those thoughts? Or you

00:31:10.059 --> 00:31:11.900
didn't say no to the piece of pizza that your

00:31:11.900 --> 00:31:14.619
husband ordered. What were the thoughts that

00:31:14.619 --> 00:31:18.019
allowed you to not say no? You didn't think you

00:31:18.019 --> 00:31:20.680
were worthy of saying no. Why did you not think

00:31:20.680 --> 00:31:22.660
you were worthy of saying no? Where does that

00:31:22.660 --> 00:31:25.490
come from? What part of your childhood does that

00:31:25.490 --> 00:31:27.670
come from? What role modeling behavior? Did you

00:31:27.670 --> 00:31:29.309
ever see your mom say no growing up? Did your

00:31:29.309 --> 00:31:32.509
mom always say yes to your father perhaps? Like

00:31:32.509 --> 00:31:34.730
people aren't thinking this through. Yeah. They

00:31:34.730 --> 00:31:37.089
don't want to go way back. Also thinking is hard.

00:31:37.190 --> 00:31:39.450
Like let's face it. Do you know, like thinking

00:31:39.450 --> 00:31:41.769
is hard and thinking is uncomfortable. Yeah.

00:31:41.950 --> 00:31:46.490
So it's just easy to blame, not sit in the ick,

00:31:46.569 --> 00:31:49.190
not seek out discomfort. But you know, like I

00:31:49.190 --> 00:31:50.910
grew up in a high performance environment. So

00:31:50.910 --> 00:31:53.240
I, I had no choice because I wanted to be better.

00:31:53.319 --> 00:31:55.559
So my number one value is growth, which means

00:31:55.559 --> 00:31:58.259
I seek discomfort physically, mentally, emotionally

00:31:58.259 --> 00:32:02.440
actually as often as I can. And again, The Comfort

00:32:02.440 --> 00:32:05.180
Crisis, right? That book, I'm blanking on the

00:32:05.180 --> 00:32:07.059
author, but The Comfort Crisis is the book. And

00:32:07.059 --> 00:32:08.799
that's exactly the thesis of the book. It's like

00:32:08.799 --> 00:32:11.480
if you never thrust yourself full speed into

00:32:11.480 --> 00:32:14.279
discomfort, you will have a harder life. By the

00:32:14.279 --> 00:32:16.359
way, your life will be worse. You think it's

00:32:16.359 --> 00:32:18.319
comfortable, but we'll actually end in discomfort,

00:32:18.440 --> 00:32:21.319
you know, for whatever, whatever period that

00:32:21.319 --> 00:32:23.359
you avoid doing that. I think it's a form of

00:32:23.359 --> 00:32:26.640
self -love to seek discomfort because you're

00:32:26.640 --> 00:32:28.779
allowing yourself to grow, allowing yourself

00:32:28.779 --> 00:32:32.400
to grow. Is that not the best kind of self -care

00:32:32.400 --> 00:32:34.259
that you can give yourself? To me, it beats a

00:32:34.259 --> 00:32:36.380
bubble bath because I get really bored. I just

00:32:36.380 --> 00:32:38.619
get too bored to have, you know, a bath. But

00:32:38.619 --> 00:32:40.579
I think that's one of the greatest forms of self

00:32:40.579 --> 00:32:43.759
-care. is to, in fact, allow yourself to grow.

00:32:44.160 --> 00:32:47.500
And what you need to grow is an element of discomfort.

00:32:47.759 --> 00:32:50.099
Now, how you do that can vary. Again, it could

00:32:50.099 --> 00:32:52.259
be journaling. It could be hiking. It could be

00:32:52.259 --> 00:32:55.539
going to the gym. It could be a silence retreat.

00:32:56.039 --> 00:32:57.920
It could be fucking hard. Yeah, that would be

00:32:57.920 --> 00:33:04.000
uncomfortable. So the vehicle for that can vary,

00:33:04.119 --> 00:33:07.420
though there has to be, in order to grow, there

00:33:07.420 --> 00:33:10.079
has to be an element of discomfort. Because how

00:33:10.079 --> 00:33:12.960
else? are you forced to expand yourself? There's

00:33:12.960 --> 00:33:15.359
also that issue, isn't there, where you kind

00:33:15.359 --> 00:33:21.819
of look at the short -term pain versus the long

00:33:21.819 --> 00:33:24.240
-term gain. And, you know, if you think, oh,

00:33:24.299 --> 00:33:26.740
do you know what? I'd rather sit here and have

00:33:26.740 --> 00:33:29.019
a hug and dars and watch Netflix because I'm

00:33:29.019 --> 00:33:30.900
tired. But then what's going to happen later

00:33:30.900 --> 00:33:33.359
on down the line? You know, I think we need to

00:33:33.359 --> 00:33:36.039
really think about being in that discomfort.

00:33:36.500 --> 00:33:39.319
For a short while now, it's going to have...

00:33:40.179 --> 00:33:42.480
Massive benefits later on down the line. Yes.

00:33:42.640 --> 00:33:45.220
I think you have to look at your defaults. If

00:33:45.220 --> 00:33:49.240
it's your default to do that when you are in

00:33:49.240 --> 00:33:50.940
need of something else, when actually it would

00:33:50.940 --> 00:33:53.500
be much more beneficial for you to go on a walk

00:33:53.500 --> 00:33:56.680
because you barely get 2000 steps a day. Girl,

00:33:56.839 --> 00:33:58.799
let's just be real for two seconds. You need

00:33:58.799 --> 00:34:00.460
to get the steps in, put the hug and nose down,

00:34:00.579 --> 00:34:04.339
go for a walk. Okay. On the opposite side of

00:34:04.339 --> 00:34:07.759
that, for people like myself, I actually need

00:34:07.759 --> 00:34:11.900
permission. to be in comfort because that's not

00:34:11.900 --> 00:34:15.320
my default yeah being in comfort is not my default

00:34:15.320 --> 00:34:17.880
it's not what I gravitate to giving myself permission

00:34:17.880 --> 00:34:21.079
to say yeah if you just want to sit still for

00:34:21.079 --> 00:34:24.699
20 minutes like no one's gonna die yeah that's

00:34:24.699 --> 00:34:27.559
what I need yeah so it's it's that self -awareness

00:34:27.559 --> 00:34:29.739
piece of going back to where am I likely to default

00:34:29.739 --> 00:34:33.559
what comfort is killing my dreams and what comfort

00:34:33.559 --> 00:34:36.260
is enabling me to get to where I want to be Because

00:34:36.260 --> 00:34:38.219
I can't keep going at a million miles an hour

00:34:38.219 --> 00:34:41.340
unless I sit still for 20 minutes once a week.

00:34:41.420 --> 00:34:44.079
But I have that self -awareness. I know when

00:34:44.079 --> 00:34:47.960
I need to be still. I often resist it. But then

00:34:47.960 --> 00:34:50.460
I, you know, come to my senses and realize this

00:34:50.460 --> 00:34:53.860
will be the fuel for the next 12 hours, 14 hours,

00:34:53.900 --> 00:34:57.420
whatever the case may be. But it's that self

00:34:57.420 --> 00:35:00.179
-awareness piece. What do you default to? Without

00:35:00.179 --> 00:35:02.500
self -awareness, you will have no idea. And I

00:35:02.500 --> 00:35:04.679
think the self -awareness is so huge. And I think

00:35:04.679 --> 00:35:06.539
you are right. There are a lot of women that

00:35:06.539 --> 00:35:09.079
are just not in touch with their deeper needs.

00:35:09.199 --> 00:35:11.260
And again, whether that's screaming for rest

00:35:11.260 --> 00:35:13.440
or screaming for movement or whatever it may

00:35:13.440 --> 00:35:16.719
be. And I think something that we all share in

00:35:16.719 --> 00:35:18.699
terms of what our jobs are here in Singapore

00:35:18.699 --> 00:35:22.380
is we get tagged a lot on these expat wives groups.

00:35:22.760 --> 00:35:24.539
So again, for those listening out of Singapore,

00:35:24.599 --> 00:35:26.239
it's just Facebook groups. And there's some popular

00:35:26.239 --> 00:35:29.260
ones here in Singapore. And you get tagged. Every

00:35:29.260 --> 00:35:33.039
single time there's a woman in their 40s trying

00:35:33.039 --> 00:35:36.239
to lose weight. And that in itself is not remarkable,

00:35:36.340 --> 00:35:39.559
right? But what is remarkable is the advice that

00:35:39.559 --> 00:35:43.920
is given on these platforms. For example, you

00:35:43.920 --> 00:35:45.820
know what it really is? It's your gut health.

00:35:45.920 --> 00:35:47.760
You know what it really is? You got to get to

00:35:47.760 --> 00:35:49.639
Pilates. You know what would really help you

00:35:49.639 --> 00:35:52.690
is joining the neighborhood Zumba. pickleball

00:35:52.690 --> 00:35:54.929
yeah pickleball that's the new one yeah it's

00:35:54.929 --> 00:35:56.929
like pickleball will change your life you know

00:35:56.929 --> 00:35:59.929
I think that all three of us sitting here devotees

00:35:59.929 --> 00:36:02.750
of weight training, of getting muscle on the

00:36:02.750 --> 00:36:06.570
bod. How do you, again, get women that are not

00:36:06.570 --> 00:36:09.550
comfortable with this form of training and immediately

00:36:09.550 --> 00:36:12.190
think they're going to bulk up, get huge and,

00:36:12.269 --> 00:36:14.449
you know, not burn enough calories from it, let's

00:36:14.449 --> 00:36:16.230
say. How do you get women in the weight room?

00:36:16.289 --> 00:36:17.429
Because I know that's how you work with your

00:36:17.429 --> 00:36:19.309
clients. Absolutely. I mean, I'm still trying

00:36:19.309 --> 00:36:23.829
to get bulky. Right, girl. God. Preach. That's

00:36:23.829 --> 00:36:26.289
what I say to them. I'm like, if you figure it

00:36:26.289 --> 00:36:27.630
out, let me know because I'm still working on

00:36:27.630 --> 00:36:31.789
that. think few things beat feeling strong in

00:36:31.789 --> 00:36:35.170
your own skin and so when you create space and

00:36:35.170 --> 00:36:39.110
opportunity for women in particular to feel strong

00:36:39.110 --> 00:36:42.909
which then translates to real world examples

00:36:42.909 --> 00:36:47.110
such as lifting the suitcase off the the luggage

00:36:47.110 --> 00:36:49.829
carousel in the airport without their husband's

00:36:49.829 --> 00:36:52.230
help because this is a common story that I receive

00:36:52.230 --> 00:36:55.510
they're like I lifted that suitcase up all by

00:36:55.510 --> 00:36:58.849
myself I was like brace your core hinge at the

00:36:58.849 --> 00:37:02.969
hips engage your back rotate and they're like

00:37:02.969 --> 00:37:04.869
and i just lift it like it was nothing i'm like

00:37:04.869 --> 00:37:07.090
because we've been practicing why else do we

00:37:07.090 --> 00:37:10.250
deadlift you can easily lift up suitcases off

00:37:10.250 --> 00:37:14.769
off luggage carousels and airports and i i don't

00:37:14.769 --> 00:37:16.610
think anything beats that once you've been exposed

00:37:16.610 --> 00:37:19.309
to that you can't be unexposed to that you can't

00:37:19.309 --> 00:37:23.079
unhave that experience and it's such a badass

00:37:23.079 --> 00:37:26.099
feeling to be able to do that oh i love it right

00:37:26.099 --> 00:37:29.320
to be able to even lift heavier than some men

00:37:29.320 --> 00:37:32.139
in the gym is quite exciting and fun for a lot

00:37:32.139 --> 00:37:36.420
of women and i just think people are so delusional

00:37:36.420 --> 00:37:39.039
about what it actually takes to look bulky to

00:37:39.039 --> 00:37:41.599
look like a bodybuilder often you're going to

00:37:41.599 --> 00:37:43.260
be on some sort of performance enhancing drugs

00:37:43.960 --> 00:37:46.639
In most instances at the elite level, you have

00:37:46.639 --> 00:37:49.960
to be in the gym six, if not seven days a week.

00:37:50.099 --> 00:37:53.380
You have to have every gram of food weighed out

00:37:53.380 --> 00:37:57.360
to the gram. I mean, your calories and your macros

00:37:57.360 --> 00:38:01.500
are precision point. Hydration, also incredibly

00:38:01.500 --> 00:38:04.000
precise. Supplementation, incredibly precise.

00:38:04.340 --> 00:38:07.119
Blood work has to be done every six or so months.

00:38:08.659 --> 00:38:10.960
That's a sport. You have to think of it as a

00:38:10.960 --> 00:38:14.969
sport. You don't accidentally become Lando Nas

00:38:14.969 --> 00:38:19.030
just because you drove a car once. You don't

00:38:19.030 --> 00:38:21.590
become someone who looks like a bodybuilder by

00:38:21.590 --> 00:38:23.150
going to the gym three times a week and eating

00:38:23.150 --> 00:38:24.610
two grams of protein per kilo of what you weigh.

00:38:24.949 --> 00:38:28.150
People are just so delusional. If only it were

00:38:28.150 --> 00:38:30.230
that easy. Is that your recommendation for most

00:38:30.230 --> 00:38:32.369
women? Three times a week, two grams for kg body

00:38:32.369 --> 00:38:37.199
weight? Minimum. Less than that, just... like

00:38:37.199 --> 00:38:39.239
okay not a bad effort i don't want to discourage

00:38:39.239 --> 00:38:41.199
anyone who's listening they're like i'm only

00:38:41.199 --> 00:38:43.239
on 1 .5 grams and that's really really tough

00:38:43.239 --> 00:38:45.619
that's cool but i like people at two because

00:38:45.619 --> 00:38:49.219
let's face it you're only your rate of loss of

00:38:49.219 --> 00:38:52.260
muscle mass is only going to accelerate after

00:38:52.260 --> 00:38:54.579
menopause and so i want people to have that buffer

00:38:54.579 --> 00:38:56.960
where it's like if i get you two grams of protein

00:38:56.960 --> 00:38:58.840
per kilo of what you weigh and you're lifting

00:38:58.840 --> 00:39:02.039
three times a week in your 30s and early 40s

00:39:02.039 --> 00:39:05.380
by the time you get to 45 and let's say menopause

00:39:05.380 --> 00:39:08.559
is starting to creep in we're sensing it's around

00:39:08.559 --> 00:39:11.340
the corner girl you're going to be in such a

00:39:11.340 --> 00:39:13.559
better position than if you start all of that

00:39:13.559 --> 00:39:16.400
at 45 so for someone who say overweight would

00:39:16.400 --> 00:39:19.300
you then say ideal body weight or would you then

00:39:19.300 --> 00:39:22.440
so like if someone is i know 75 kilos you would

00:39:22.440 --> 00:39:25.840
say 150 yes okay but most people that's a damn

00:39:25.840 --> 00:39:28.159
struggle because yeah most people would barely

00:39:28.159 --> 00:39:31.300
get one gram per kilo of what they weigh so i

00:39:31.300 --> 00:39:34.570
do it in stages i try to get them up to 1 .5

00:39:34.570 --> 00:39:39.369
that usually takes people 16 weeks before they

00:39:39.369 --> 00:39:41.469
have a good gauge and sense of how to do that

00:39:41.469 --> 00:39:43.690
on a day -to -day basis how to do that on a busy

00:39:43.690 --> 00:39:46.329
day how to do it on a day where the school bus

00:39:46.329 --> 00:39:48.530
comes late or doesn't turn up at all how to do

00:39:48.530 --> 00:39:51.269
that when they're on a long -haul flight how

00:39:51.269 --> 00:39:53.309
to do that on a day where they don't exercise

00:39:53.309 --> 00:39:55.530
and all those different circumstances a lot of

00:39:55.530 --> 00:39:56.829
people are just focused on the number they're

00:39:56.829 --> 00:40:00.050
not focused on how to still reach that number

00:40:00.590 --> 00:40:02.469
a thousand different ways. And that's what I

00:40:02.469 --> 00:40:04.650
say to people. Your goal is to figure out how

00:40:04.650 --> 00:40:07.309
to get two grams of protein per kilo a thousand

00:40:07.309 --> 00:40:09.949
different ways. Under a thousand different circumstances.

00:40:10.150 --> 00:40:12.070
Sorry, what about the type of protein now? Does

00:40:12.070 --> 00:40:14.429
that matter? Can someone just eat like loads

00:40:14.429 --> 00:40:17.889
of tofu and drink protein shakes all day long?

00:40:17.969 --> 00:40:19.789
Would that be sufficient? Like what's your thoughts

00:40:19.789 --> 00:40:21.469
on the type of protein that they should be taking

00:40:21.469 --> 00:40:24.150
in? I think that is something that you can refine

00:40:24.150 --> 00:40:26.010
over time. But initially I just want people to

00:40:26.010 --> 00:40:29.650
get the protein, honestly. At the end of the

00:40:29.650 --> 00:40:33.570
day, if someone likes white fish, cool. Get as

00:40:33.570 --> 00:40:35.349
much protein from white fish as possible. I don't

00:40:35.349 --> 00:40:36.929
want to make it harder for people. It's already

00:40:36.929 --> 00:40:39.889
hard. Yeah, exactly right. Amanda, you know how

00:40:39.889 --> 00:40:41.730
people always ask us, what supplements do you

00:40:41.730 --> 00:40:43.909
actually take? Yeah, it's like they think there's

00:40:43.909 --> 00:40:46.230
some magical midlife stack that'll just fix everything.

00:40:46.710 --> 00:40:48.789
Exactly. And while there's no magic, I do like

00:40:48.789 --> 00:40:50.730
things that are intentional and well -formulated,

00:40:50.809 --> 00:40:53.550
like the Longevity Bundle from Avea Life. It's

00:40:53.550 --> 00:40:55.409
one of the few supplements I'd actually recommend.

00:40:56.050 --> 00:40:58.949
NMN for cellular energy. booster with antioxidants

00:40:58.949 --> 00:41:01.630
to support recovery and stress, and a collagen

00:41:01.630 --> 00:41:03.769
activator because joints and skin need some love

00:41:03.769 --> 00:41:06.710
too. Honestly, it's just smart. Three products

00:41:06.710 --> 00:41:09.329
that support how we live, busy, health conscious,

00:41:09.469 --> 00:41:11.309
and not here for the gimmicks. You can check

00:41:11.309 --> 00:41:15.889
it all out at avea -life .com and use code FORMULA20

00:41:15.889 --> 00:41:19.070
for 20 % off at checkout. It's clean, effective,

00:41:19.409 --> 00:41:21.659
no fluff. I think we actually mentioned this

00:41:21.659 --> 00:41:23.420
quote, it's probably something I say on the podcast

00:41:23.420 --> 00:41:25.219
10 times, but it's like, you know, the best time

00:41:25.219 --> 00:41:28.119
to start was in your 30s. The second best time

00:41:28.119 --> 00:41:29.980
to start though is literally right now. So let's

00:41:29.980 --> 00:41:33.019
get on that, right? But what type of investments

00:41:33.019 --> 00:41:35.480
do you think women need to be taking in their

00:41:35.480 --> 00:41:37.260
health for the future? So, you know, it's like

00:41:37.260 --> 00:41:39.539
so many times in our line of work, it's like

00:41:39.539 --> 00:41:41.900
people are investing in supplements, investing

00:41:41.900 --> 00:41:44.380
in rapamycin, invest in, you know, molecular

00:41:44.380 --> 00:41:47.139
stuff, investing in some piece of home Pilates

00:41:47.139 --> 00:41:50.300
equipment or, you know, the - Because you won.

00:41:50.659 --> 00:41:54.619
All the sponsors will never have. So the point

00:41:54.619 --> 00:41:57.500
is, where should women be directing the time

00:41:57.500 --> 00:41:59.400
and money resources that you mentioned earlier

00:41:59.400 --> 00:42:01.119
are the most important and really the only things

00:42:01.119 --> 00:42:03.179
we have, right? So what's the investment that

00:42:03.179 --> 00:42:06.739
pays back? Building muscle 100%. Yeah. Yes. It

00:42:06.739 --> 00:42:09.179
can sound, it does run the risk of sounding very

00:42:09.179 --> 00:42:11.659
snooty, especially coming from someone who physically

00:42:11.659 --> 00:42:15.739
looks like me. But there is no substitution for

00:42:15.739 --> 00:42:18.909
lifting weights. You can get aerobic. training

00:42:18.909 --> 00:42:21.489
done through swimming through running through

00:42:21.489 --> 00:42:24.030
elliptical through cycling through walking through

00:42:24.030 --> 00:42:26.750
hiking um there's a lot of different ways in

00:42:26.750 --> 00:42:28.989
which you can improve your cardiovascular fitness

00:42:28.989 --> 00:42:31.789
there's a lot of vehicles for that the same cannot

00:42:31.789 --> 00:42:35.030
be said for resistance training there is no substitution

00:42:35.030 --> 00:42:38.369
okay if you want to lift lighter weights quickly

00:42:38.369 --> 00:42:41.030
cool if you want to lift heavier weights slowly

00:42:41.030 --> 00:42:43.710
cool ultimately there's no substitution for the

00:42:43.710 --> 00:42:46.590
lifting itself So you have to, have to, have

00:42:46.590 --> 00:42:48.570
to, have to, have to lift weights if you want

00:42:48.570 --> 00:42:52.010
to age well. And it's your best anti -aging organ.

00:42:52.150 --> 00:42:55.130
Muscle mass is your best anti -aging muscle.

00:42:55.550 --> 00:42:58.210
So all the tretinoin and all the sunscreen in

00:42:58.210 --> 00:43:01.050
the world is great. But if your body is saggy

00:43:01.050 --> 00:43:03.929
and if you have poor bone density, then walking

00:43:03.929 --> 00:43:06.150
up and down stairs, you might have a really cute

00:43:06.150 --> 00:43:07.889
face walking up and down stairs because of all

00:43:07.889 --> 00:43:10.230
that tretinoin and all that sunscreen. But if

00:43:10.230 --> 00:43:12.230
you're holding onto the damn handrail, afraid

00:43:12.230 --> 00:43:14.619
that you're going to break your ankle. That doesn't

00:43:14.619 --> 00:43:17.300
sound like fun. I mean, what service have you

00:43:17.300 --> 00:43:20.539
actually done to you? If you're completely hunched

00:43:20.539 --> 00:43:25.199
over, if you're a bit kyphosis -y, that's not

00:43:25.199 --> 00:43:28.619
cute. And again, you can have the most clean

00:43:28.619 --> 00:43:31.920
skin in the universe, but if you are not able

00:43:31.920 --> 00:43:34.860
to lift up a box off the ground, lift up your

00:43:34.860 --> 00:43:36.880
grocery bags, take something out of the back

00:43:36.880 --> 00:43:40.199
of a taxi, just normal day -to -day stuff, then...

00:43:40.750 --> 00:43:43.750
like what are you prioritizing here yeah i really

00:43:43.750 --> 00:43:46.949
don't understand so lifting weights no substitution

00:43:46.949 --> 00:43:51.289
for it supplements i love creatine it's very

00:43:51.289 --> 00:43:52.969
well documented the benefits of that are very

00:43:52.969 --> 00:43:56.550
well documented um so and cognitive benefits

00:43:56.550 --> 00:43:59.050
too especially as we age tremendous especially

00:43:59.050 --> 00:44:02.989
at high doses so creatine i think for sure great

00:44:02.989 --> 00:44:06.550
takes two seconds put it in water drink it easy

00:44:06.550 --> 00:44:10.010
done So between those two, I think it's hard

00:44:10.010 --> 00:44:11.489
to beat that. And then, of course, the protein.

00:44:11.570 --> 00:44:15.150
And again, creatine, protein, muscle mass, lifting

00:44:15.150 --> 00:44:18.030
weights. These are all related. These are not

00:44:18.030 --> 00:44:20.130
separate line items. These are literally the

00:44:20.130 --> 00:44:22.349
same exact line items said four different ways.

00:44:22.489 --> 00:44:25.130
Yes. But what about protein being bad for your

00:44:25.130 --> 00:44:27.389
kidneys? Performance enhancing drugs are bad

00:44:27.389 --> 00:44:30.550
for your kidneys. Yeah, alcohol. Also not great

00:44:30.550 --> 00:44:31.869
for the kidneys. Not great for your kidneys.

00:44:31.949 --> 00:44:35.510
So the thing about protein, right? We often see

00:44:35.510 --> 00:44:39.559
behaviors go together. So people who tend to

00:44:39.559 --> 00:44:41.739
have better cardiovascular fitness might also

00:44:41.739 --> 00:44:44.059
have higher vitamin D levels because they walk

00:44:44.059 --> 00:44:47.300
outside or they might swim. So they're getting

00:44:47.300 --> 00:44:49.179
that vitamin D exposure. So we often see healthy

00:44:49.179 --> 00:44:51.860
behaviors in conjunction with one another. And

00:44:51.860 --> 00:44:55.219
what we probably are noticing as it relates to

00:44:55.219 --> 00:44:57.599
kidneys is those people with kidney problems

00:44:57.599 --> 00:44:59.340
are probably on performance enhancing drugs.

00:45:00.179 --> 00:45:02.139
So you probably shouldn't be afraid of that unless

00:45:02.139 --> 00:45:03.860
you're taking performance enhancing drugs. Yeah.

00:45:03.940 --> 00:45:06.360
But we've studied people at three grams of protein

00:45:06.360 --> 00:45:08.750
per kilo of what we weigh. And at three grams

00:45:08.750 --> 00:45:10.670
of protein, their kidneys are still perfectly

00:45:10.670 --> 00:45:12.489
fine. And there's a new study that came out of

00:45:12.489 --> 00:45:17.030
older men, 3 .5 grams, men over 75, right? So

00:45:17.030 --> 00:45:18.409
it's, you know, this is the question I get a

00:45:18.409 --> 00:45:20.030
lot where it's like, well, okay, that might be

00:45:20.030 --> 00:45:21.630
okay for me now. Like, what about my parents?

00:45:21.809 --> 00:45:24.110
I was like, your parents, you know, add 20 %

00:45:24.110 --> 00:45:26.449
to what I just told you. Absolutely. They do

00:45:26.449 --> 00:45:30.170
really well in higher doses in one go, from what

00:45:30.170 --> 00:45:32.210
I understand. So like 40 grams of protein per

00:45:32.210 --> 00:45:35.389
meal. Older population people tend to respond

00:45:35.389 --> 00:45:37.710
really, really well to those really high doses

00:45:37.710 --> 00:45:41.409
in one sitting. So again, what's bad for your

00:45:41.409 --> 00:45:44.269
kidneys? Is all that alcohol to distract you

00:45:44.269 --> 00:45:47.329
from your misery good for your kidneys? No. Should

00:45:47.329 --> 00:45:49.730
you be worried about protein? Probably not. I'd

00:45:49.730 --> 00:45:52.369
worry about the wine. Yeah, definitely that.

00:45:52.469 --> 00:45:55.489
What about coming to, excuse me, calories? Like

00:45:55.489 --> 00:45:57.530
obviously people are going to say, oh, you know,

00:45:57.550 --> 00:45:59.889
I shouldn't be having carbs or I don't eat that

00:45:59.889 --> 00:46:02.929
much or, you know, my job means I have to go

00:46:02.929 --> 00:46:06.949
back drinking loads. How can people understand

00:46:06.949 --> 00:46:10.289
what is actually impacting them when it comes

00:46:10.289 --> 00:46:12.429
to what they put into their bodies? It's just

00:46:12.429 --> 00:46:15.869
tuning in, isn't it? So what types of carbohydrates

00:46:15.869 --> 00:46:18.650
work with you before you exercise comes back

00:46:18.650 --> 00:46:22.070
to you observing how you feel when you have that

00:46:22.070 --> 00:46:24.960
form of food. You know, people are often quite

00:46:24.960 --> 00:46:29.599
surprised, I suppose, when I can tell them the

00:46:29.599 --> 00:46:31.519
level of detail to which I understand things

00:46:31.519 --> 00:46:33.559
about my body, which seemed just so normal to

00:46:33.559 --> 00:46:35.800
me because, I mean, I've been an athlete since

00:46:35.800 --> 00:46:39.159
the age of two. So I do have all that data. I

00:46:39.159 --> 00:46:42.559
do have all that anecdotal data. If you're not

00:46:42.559 --> 00:46:46.320
making an effort to tune in, you're not going

00:46:46.320 --> 00:46:49.400
to get the data. The data is there. Now, whether

00:46:49.400 --> 00:46:52.099
you respond well to rice before exercise or a

00:46:52.099 --> 00:46:55.530
banana, or bread or potato really comes down

00:46:55.530 --> 00:46:57.690
to you trying and you're observing. I mean, we

00:46:57.690 --> 00:46:59.909
know what the parameters are in terms of dosage,

00:46:59.949 --> 00:47:03.670
but how that digests for you and under what circumstances,

00:47:03.809 --> 00:47:07.190
again, you just have to try and you just have

00:47:07.190 --> 00:47:09.329
to observe because I can only tell you so much.

00:47:09.789 --> 00:47:11.829
Nutrition is an art and a science. Working with

00:47:11.829 --> 00:47:13.590
people is also arguably an art and a science.

00:47:14.130 --> 00:47:16.889
So you have to, in a way, treat yourself a little

00:47:16.889 --> 00:47:19.389
bit like a guinea pig until you have that insight.

00:47:20.719 --> 00:47:22.519
That takes time and people have no patience.

00:47:23.300 --> 00:47:27.460
And impatience often comes down to people judging

00:47:27.460 --> 00:47:29.659
themselves. People are impatient because they

00:47:29.659 --> 00:47:31.400
judge themselves and they don't want to sit in

00:47:31.400 --> 00:47:34.239
that discomfort of not having that outcome. So

00:47:34.239 --> 00:47:36.219
instead of sitting in that in -between, that

00:47:36.219 --> 00:47:40.460
journey, you know, that process phase, they judge

00:47:40.460 --> 00:47:43.639
themselves, get upset, go on a downward spiral,

00:47:43.820 --> 00:47:46.579
and then default to their normal behaviors, their

00:47:46.579 --> 00:47:49.300
comfortable behaviors, because that's what they

00:47:49.300 --> 00:47:52.059
are familiar with. And that's where you really

00:47:52.059 --> 00:47:55.039
have to hold that space for people and be like,

00:47:55.099 --> 00:47:58.260
this is a process. This is a journey. You don't

00:47:58.260 --> 00:48:00.260
get to that five kilo weight loss or that 10

00:48:00.260 --> 00:48:02.900
kilo weight loss without enduring some icky,

00:48:02.940 --> 00:48:06.019
uncomfortable in between phase of not really

00:48:06.019 --> 00:48:07.639
knowing where this is going, where you might

00:48:07.639 --> 00:48:09.860
plateau for a while. You might hold water weight

00:48:09.860 --> 00:48:12.760
for a while. You might not see the scale change

00:48:12.760 --> 00:48:15.159
for a while. But if you sit in it long enough,

00:48:15.219 --> 00:48:17.400
we know that we will achieve X, Y and Z outcome.

00:48:18.529 --> 00:48:21.030
But that's where trusting a really good coach

00:48:21.030 --> 00:48:22.710
makes all the difference. And like you said,

00:48:22.769 --> 00:48:25.809
you have to trust the process. You have to. Getting

00:48:25.809 --> 00:48:28.929
obsessed with the outcome. Yes. It's the other

00:48:28.929 --> 00:48:30.869
end of that bracket of never getting started

00:48:30.869 --> 00:48:33.469
because you're so self -hating. The other end

00:48:33.469 --> 00:48:35.409
of that is getting so hyper -focused on the outcome

00:48:35.409 --> 00:48:38.550
that you cannot appreciate or be happy in the

00:48:38.550 --> 00:48:41.130
process. Absolutely. If you want a high -performance

00:48:41.130 --> 00:48:43.190
body, you have to have high -performance habits

00:48:43.190 --> 00:48:47.019
and a belief system that backs it up. And until

00:48:47.019 --> 00:48:50.460
you have that, you'll continue to spiral. You'll

00:48:50.460 --> 00:48:52.059
continue to spiral. You'll continue to spiral.

00:48:52.400 --> 00:48:54.340
All of this comes back to behaviors, but your

00:48:54.340 --> 00:48:56.820
behaviors are predicated on your belief system.

00:48:57.219 --> 00:48:59.860
And a lot of people just go about changing their

00:48:59.860 --> 00:49:01.619
behaviors. I'm like, that's cute, honey buns.

00:49:01.739 --> 00:49:04.360
But if you have the same belief system, you'll

00:49:04.360 --> 00:49:07.059
inevitably go back to where you were. You have

00:49:07.059 --> 00:49:09.039
to evolve your belief system to allow you to

00:49:09.039 --> 00:49:10.940
become that healthy version of yourself. It's

00:49:10.940 --> 00:49:13.519
almost like saying, you know, like, oh, I'm trying

00:49:13.519 --> 00:49:16.139
to give up smoking versus I don't smoke. You

00:49:16.139 --> 00:49:18.179
know, if you say I'm trying to give up smoking,

00:49:18.360 --> 00:49:20.860
it indicates that you are a smoker. But if you

00:49:20.860 --> 00:49:23.699
say I don't smoke, it's like I'm not a smoker.

00:49:23.719 --> 00:49:26.099
So, you know, I don't need a cigarette. And same

00:49:26.099 --> 00:49:28.800
goes for food. Same goes for exercise. If you've

00:49:28.800 --> 00:49:31.420
got that mindset and you're saying that I am

00:49:31.420 --> 00:49:33.699
this person, then you're more likely to believe

00:49:33.699 --> 00:49:35.800
that about yourself and go ahead and do that.

00:49:36.219 --> 00:49:37.800
And then again, also, I feel like it's habit

00:49:37.800 --> 00:49:40.219
based as well. Like for us, we don't need motivation

00:49:40.219 --> 00:49:42.880
to go to the gym. Never once. We just go because.

00:49:43.099 --> 00:49:47.300
I don't expect to be motivated. I don't. There's

00:49:47.300 --> 00:49:50.139
no real sense of feeling. It's just fact. Yes.

00:49:50.480 --> 00:49:52.400
This is when I'm going. I sometimes get there

00:49:52.400 --> 00:49:54.500
and I'm like, I don't really feel like being

00:49:54.500 --> 00:49:56.829
here. Like, oh, well, well, I'm here. Might as

00:49:56.829 --> 00:49:58.610
well do it. I'm not going to not do my workout.

00:49:58.869 --> 00:50:01.510
So here we go. Just turn on music a little louder

00:50:01.510 --> 00:50:03.789
and now I get to it. The music might be a little

00:50:03.789 --> 00:50:07.269
bit more like gangster badassery today instead

00:50:07.269 --> 00:50:11.369
of maybe Beyonce. But yeah, it's exactly that.

00:50:11.469 --> 00:50:14.530
It's embedded in your identity. Again, I never

00:50:14.530 --> 00:50:16.269
thought less of myself when I stepped on the

00:50:16.269 --> 00:50:19.590
scales because my identity had nothing to do

00:50:19.590 --> 00:50:22.510
with the scales. My identity had all to do with

00:50:22.510 --> 00:50:26.230
how I see me. How I see me. The scales doesn't

00:50:26.230 --> 00:50:27.969
come into that factor. My weight doesn't come

00:50:27.969 --> 00:50:31.710
into that. And that's why it was relatively speaking,

00:50:31.829 --> 00:50:34.590
easy to lose the weight once my body was well

00:50:34.590 --> 00:50:37.469
enough to start exercising again. So you're absolutely

00:50:37.469 --> 00:50:41.130
right. It's that whole habits side of things,

00:50:41.210 --> 00:50:43.449
but it's the beliefs that map to the habits.

00:50:43.590 --> 00:50:46.190
Most people couldn't tell you what beliefs they

00:50:46.190 --> 00:50:49.469
have, which lead them on those habits, which

00:50:49.469 --> 00:50:51.880
are keeping them stuck. they don't understand

00:50:51.880 --> 00:50:53.920
the beliefs that stop them from saying no to

00:50:53.920 --> 00:50:55.239
that piece of pizza that their husband ordered

00:50:55.239 --> 00:50:57.420
yeah they couldn't tell you they absolutely could

00:50:57.420 --> 00:51:00.320
not tell you yeah or they rationalize it with

00:51:00.320 --> 00:51:02.500
some other thing that isn't that thing. So instead

00:51:02.500 --> 00:51:04.340
of saying, I'm not setting proper boundaries

00:51:04.340 --> 00:51:07.699
and I'm not worthy of a better life, they'll

00:51:07.699 --> 00:51:10.340
be like, oh, well, I feel ungrateful. When I'm

00:51:10.340 --> 00:51:12.880
offered the food at the party that is the indulgent

00:51:12.880 --> 00:51:15.219
food that I know is not on my plan, I feel ungrateful

00:51:15.219 --> 00:51:18.099
if I say no. So they create this rationalization

00:51:18.099 --> 00:51:21.239
lifestyle around some of those beliefs. And that's

00:51:21.239 --> 00:51:23.519
just as damaging. It's almost a way of being

00:51:23.519 --> 00:51:25.639
a victim, but on the other side of that same

00:51:25.639 --> 00:51:28.219
coin. Yeah, exactly. It's like I'm a victim.

00:51:28.360 --> 00:51:32.619
of this circumstance of gratitude. So then somehow

00:51:32.619 --> 00:51:34.960
it sounds lofty and, you know. There's a lot

00:51:34.960 --> 00:51:38.739
of ways in which we can position keeping ourselves

00:51:38.739 --> 00:51:40.719
stuck as being for the betterment of others.

00:51:41.099 --> 00:51:45.380
Yes. And you're either going to make an effort

00:51:45.380 --> 00:51:49.219
to identify how that turns up in your life and

00:51:49.219 --> 00:51:53.070
evolve that. Or it's going to be the same reason

00:51:53.070 --> 00:51:55.550
why you lose five kilos next year and put on

00:51:55.550 --> 00:51:57.789
10 for the 10th year in a row probably. Yeah.

00:51:57.789 --> 00:51:59.809
Cause you're right. Cause you get into that habit,

00:51:59.849 --> 00:52:01.449
don't you? Where it's like, I've lost the weight

00:52:01.449 --> 00:52:04.230
and now I've gained the weight and lost the weight.

00:52:05.469 --> 00:52:07.550
But, and I think a lot of the time it's like

00:52:07.550 --> 00:52:09.530
almost anyone can lose weight, but it's that

00:52:09.530 --> 00:52:11.869
keeping it off, which is the hard bit because

00:52:11.869 --> 00:52:14.510
that's what requires the discipline and the identity

00:52:14.510 --> 00:52:18.940
shift and actually understanding that. You are

00:52:18.940 --> 00:52:20.820
a new person now. You can't go back to your old

00:52:20.820 --> 00:52:22.280
ways because then you'll revert back to your

00:52:22.280 --> 00:52:24.400
old self. It doesn't even cross your mind. Once

00:52:24.400 --> 00:52:25.960
you have made that evolution, it doesn't even

00:52:25.960 --> 00:52:29.960
cross your mind. You just continue to fall more

00:52:29.960 --> 00:52:32.320
into the next version of you because there's

00:52:32.320 --> 00:52:35.460
no full stop to it. I don't see a full stop to

00:52:35.460 --> 00:52:37.719
my health and fitness journey. I mean, I half

00:52:37.719 --> 00:52:40.159
jokingly tell people that I lift weights because

00:52:40.159 --> 00:52:41.920
I want to be able to unscrew jars of peanut butter

00:52:41.920 --> 00:52:45.780
in my 80s. And I'm actually very serious about

00:52:45.780 --> 00:52:48.480
that because if I can't, live life with peanut

00:52:48.480 --> 00:52:52.460
butter, then that is no life. Not a life I want

00:52:52.460 --> 00:52:54.579
to be here for, quite frankly. I don't want to

00:52:54.579 --> 00:52:56.940
be bothering my neighbor to be like, so sorry

00:52:56.940 --> 00:52:58.559
to inconvenience you. Unless he's really fit

00:52:58.559 --> 00:53:02.980
though. Then I might deliberately not be able

00:53:02.980 --> 00:53:06.000
to do this. Or even worse, you just say, well,

00:53:06.079 --> 00:53:07.800
I guess my life doesn't have peanut butter now.

00:53:08.000 --> 00:53:09.840
Because that's what people do is they just give

00:53:09.840 --> 00:53:12.780
up the part of their life that required that

00:53:12.780 --> 00:53:15.599
strength or skill or ability. And that is heartbreaking.

00:53:16.039 --> 00:53:18.340
Look, even people in their 30s, I see them get

00:53:18.340 --> 00:53:20.440
onto the ground in the gym and they put their

00:53:20.440 --> 00:53:23.099
hand on the nearest object. To get up. They start

00:53:23.099 --> 00:53:25.219
acting. fragile before they are fragile okay

00:53:25.219 --> 00:53:27.719
if you're walking up and down the stairs holding

00:53:27.719 --> 00:53:29.659
the handrail and you're not wearing high heels

00:53:29.659 --> 00:53:33.420
and it's not a slippery set of stairs why why

00:53:33.420 --> 00:53:35.800
you're what you're telling yourself is that you

00:53:35.800 --> 00:53:38.400
don't trust yourself you don't trust your body

00:53:38.400 --> 00:53:40.420
to get you up and down those stairs because you

00:53:40.420 --> 00:53:42.300
don't have strength and on a subconscious level

00:53:42.300 --> 00:53:44.159
your body knows it doesn't have strength that's

00:53:44.159 --> 00:53:46.679
why it's reaching for the handrail so you're

00:53:46.679 --> 00:53:49.119
absolutely right i mean i think of my health

00:53:49.119 --> 00:53:53.150
and life in decades and that's again how it's

00:53:53.150 --> 00:53:55.469
easy to keep the weight off that I've lost because

00:53:55.469 --> 00:53:57.889
I have that long -term vision. But you have to

00:53:57.889 --> 00:54:00.250
have an abundance mindset to have that. You can't

00:54:00.250 --> 00:54:01.969
just be living month to month. I'm going to do

00:54:01.969 --> 00:54:03.570
the next 30 -day challenge. I'm going to do the

00:54:03.570 --> 00:54:05.230
next 30 -day challenge and the next 30 -day challenge

00:54:05.230 --> 00:54:07.449
and the next 30 -day challenge. At some point,

00:54:07.469 --> 00:54:10.170
you have to realize most of us are going to live

00:54:10.170 --> 00:54:12.090
somewhere into our 80s. That's the average life

00:54:12.090 --> 00:54:14.130
expectancy in most developed countries, right?

00:54:14.510 --> 00:54:19.090
So if you're only thinking about one year and

00:54:19.090 --> 00:54:22.110
you're going to live to be 80, you know what

00:54:22.110 --> 00:54:24.030
is that like not even two percent of your whole

00:54:24.030 --> 00:54:27.809
life really you're just not even thinking like

00:54:27.809 --> 00:54:29.429
if you live to be a hundred one year is literally

00:54:29.429 --> 00:54:31.510
one percent of your life you have to think beyond

00:54:31.510 --> 00:54:34.210
one percent at some point it's the 40 year challenge

00:54:34.210 --> 00:54:37.750
yeah nicely yeah and really I mean preparation

00:54:37.750 --> 00:54:42.010
for menopause and your 40s starts in your 30s

00:54:42.010 --> 00:54:45.150
I even tell women in their 20s it's never going

00:54:45.150 --> 00:54:48.489
to be easier to build muscle it's never going

00:54:48.489 --> 00:54:51.460
to be easier to build muscle right now So like,

00:54:51.480 --> 00:54:55.369
please leverage that. Yes. Because. It only gets

00:54:55.369 --> 00:54:57.210
hotter. Yes. And again, those women in their

00:54:57.210 --> 00:54:59.809
20s are potentially getting pregnant in their

00:54:59.809 --> 00:55:01.929
30s. And it's like, you know, you have to be

00:55:01.929 --> 00:55:03.750
if that's part of your life, if you're having

00:55:03.750 --> 00:55:05.230
kids part of your life and you have to remember

00:55:05.230 --> 00:55:07.429
that you're going to have these extended periods

00:55:07.429 --> 00:55:10.710
where animalism is not in your favor. So like

00:55:10.710 --> 00:55:13.130
do what you can before that time. And then again,

00:55:13.210 --> 00:55:15.150
and then after pregnancy, get back on it because

00:55:15.150 --> 00:55:17.510
your menopause is coming. It's like like we as

00:55:17.510 --> 00:55:19.730
women, unfortunately, do have these cycles that

00:55:19.730 --> 00:55:22.369
kind of pull us into places that are not favorable

00:55:22.369 --> 00:55:24.909
for muscle mass. Right. So we. have to do everything

00:55:24.909 --> 00:55:27.130
we can to take control of our own health in that

00:55:27.130 --> 00:55:29.809
regard. Absolutely. Yeah. So I get very heated

00:55:29.809 --> 00:55:32.869
up about that. Love it. Well, speaking of things

00:55:32.869 --> 00:55:35.170
in the future for you, girl, you are not 40 yet.

00:55:35.210 --> 00:55:37.090
And that, you know, you are one of our very esteemed

00:55:37.090 --> 00:55:40.269
guests that's allowed to be here under 40. So

00:55:40.269 --> 00:55:43.150
thank you for joining us for that. But I do think

00:55:43.150 --> 00:55:44.769
that you have some wisdom to impart on women

00:55:44.769 --> 00:55:46.530
who are in their 40s. And one of the questions

00:55:46.530 --> 00:55:49.570
we ask every guest on this show is what is your

00:55:49.570 --> 00:55:52.489
40s formula? Can you distill all that beautiful

00:55:52.489 --> 00:55:54.449
message that you just gave us over the past hour

00:55:54.449 --> 00:55:56.530
into something that women can take right now

00:55:56.530 --> 00:55:59.409
into their lives and implement? So I work with

00:55:59.409 --> 00:56:02.340
a lot of women who are who have experienced menopause,

00:56:02.360 --> 00:56:05.099
who are in that aging stage of life. And what

00:56:05.099 --> 00:56:07.639
I've noticed is most of them are under -muscled.

00:56:07.800 --> 00:56:10.300
We talk about body fat being high. That's a thing

00:56:10.300 --> 00:56:13.719
for sure. But I don't think being under -muscled

00:56:13.719 --> 00:56:17.780
gets enough recognition. And if we look at preparing

00:56:17.780 --> 00:56:21.199
for the 40s and 50s and beyond, what holds us

00:56:21.199 --> 00:56:24.380
in good stead and steed is having sufficient

00:56:24.380 --> 00:56:28.250
muscle mass. Again, quality of life. independence

00:56:28.250 --> 00:56:32.690
as you age healthy blood sugar relationship healthy

00:56:32.690 --> 00:56:34.989
metabolism everyone wants to blame menopause

00:56:34.989 --> 00:56:38.030
for their metabolism but if you enter menopause

00:56:38.030 --> 00:56:41.070
under muscled your metabolism stands no chance

00:56:41.070 --> 00:56:43.050
of course it's going to be complete shit show

00:56:43.050 --> 00:56:46.650
so muscle mass muscle mass muscle mass build

00:56:46.650 --> 00:56:49.250
the muscle as early as you can as often as you

00:56:49.250 --> 00:56:52.530
can and do not stop like just keep going turn

00:56:52.530 --> 00:56:55.739
up imperfectly And make that a habit. I tell

00:56:55.739 --> 00:56:57.760
that to my clients all the time. I'm like, I

00:56:57.760 --> 00:57:00.159
can help anyone who turns up, but I cannot do

00:57:00.159 --> 00:57:03.659
the turning up for you. So you get here. I don't

00:57:03.659 --> 00:57:05.460
care if you've had three hours of sleep. I don't

00:57:05.460 --> 00:57:07.619
care if you haven't slept. I don't care if your

00:57:07.619 --> 00:57:09.519
child is sick. I mean, I do. I hope they get

00:57:09.519 --> 00:57:12.579
better soon. But that is irrelevant. You know,

00:57:12.619 --> 00:57:14.579
it's your health and fitness journey. So get

00:57:14.579 --> 00:57:18.360
good at turning up for yourself and keep turning

00:57:18.360 --> 00:57:23.570
up. And then routine. Lots of protein. All the

00:57:23.570 --> 00:57:25.929
protein you can. Creatine, great supplement.

00:57:26.150 --> 00:57:29.449
Love it. Five, six to ten. I think high doses

00:57:29.449 --> 00:57:32.230
of ten. We're studying and seeing great cognitive

00:57:32.230 --> 00:57:34.630
benefits. So love, love, love, love, love me

00:57:34.630 --> 00:57:38.710
some creatine. And just keep connecting with

00:57:38.710 --> 00:57:40.809
yourself because it's easier for you to help

00:57:40.809 --> 00:57:43.190
yourself if you understand why you're not helping

00:57:43.190 --> 00:57:45.809
yourself or where you're not helping yourself,

00:57:46.050 --> 00:57:49.510
where you're not asking for help. So for me,

00:57:49.530 --> 00:57:51.570
it comes down to those three pillars. It's building

00:57:51.570 --> 00:57:53.849
muscle. It's getting enough protein in the diet.

00:57:54.389 --> 00:57:57.469
And it's unpacking your own relationship with

00:57:57.469 --> 00:57:59.309
yourself and continuing to evolve that because

00:57:59.309 --> 00:58:01.250
that only makes it easier to do the other two

00:58:01.250 --> 00:58:04.320
things time and time again. Real talk, girl.

00:58:04.440 --> 00:58:07.260
Know thyself, right? Know thyself. Thank you

00:58:07.260 --> 00:58:09.119
so much for being here today, Laura. You have

00:58:09.119 --> 00:58:11.800
given us just some wonderful hardcore advice,

00:58:11.920 --> 00:58:13.480
but also just some really beautiful things to

00:58:13.480 --> 00:58:14.860
think about. And I thank you for that today.

00:58:15.000 --> 00:58:17.039
Thank you. Thank you so much for having me. It's

00:58:17.039 --> 00:58:19.760
been amazing. Thank you. Thank you. You know,

00:58:19.780 --> 00:58:21.780
we talk a lot on the podcast about showing up

00:58:21.780 --> 00:58:23.960
for ourselves, but it really does start with

00:58:23.960 --> 00:58:26.860
what we put in our bodies. Exactly. I'm at that

00:58:26.860 --> 00:58:28.920
stage where I want to feel strong, clear headed.

00:58:29.099 --> 00:58:31.360
I feel like my skin's not giving up on me. Relatable.

00:58:31.780 --> 00:58:33.920
So what is your go -to right now? I've been using

00:58:33.920 --> 00:58:36.139
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00:58:36.139 --> 00:58:38.539
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00:58:38.539 --> 00:58:41.019
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00:58:41.039 --> 00:58:43.519
which honestly has been lovely for my skin and

00:58:43.519 --> 00:58:45.860
joints. It's that whole body support without

00:58:45.860 --> 00:58:48.619
the fluff. Perfect for women who want to feel

00:58:48.619 --> 00:58:50.840
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avea -life .com and use code FORMULA20 for 20

00:58:57.239 --> 00:59:00.050
% off. Guys, you know, we love coffee. And if

00:59:00.050 --> 00:59:01.409
you want to show us some love, you know, you

00:59:01.409 --> 00:59:04.050
can always get us one. Just visit buymeacoffee

00:59:04.050 --> 00:59:08.989
.com slash the 40s formula. Cheers. Before we

00:59:08.989 --> 00:59:11.710
go, please remember to hit subscribe and take

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00:59:41.090 --> 00:59:42.929
And we'll be back next week for more empowering

00:59:42.929 --> 01:00:27.889
conversations with inspiring guests. Bye. think

01:00:27.889 --> 01:00:30.670
we're too quick to pedestalize fit people yeah

01:00:30.670 --> 01:00:33.170
it's like no honey buns i don't have fit people

01:00:33.170 --> 01:00:36.869
jeans like i was 15 kilos heavier so i think

01:00:36.869 --> 01:00:39.329
a lot of people do think oh you know you you're

01:00:39.329 --> 01:00:41.670
only doing this job because you you've always

01:00:41.670 --> 01:00:43.670
been skinny and you've never had to struggle

01:00:43.670 --> 01:00:46.849
through that weight loss yeah yeah no if i eat

01:00:46.849 --> 01:00:48.989
more calories than what i burn i will also put

01:00:48.989 --> 01:00:52.329
yeah sorry i don't have a special thing that

01:00:52.329 --> 01:00:55.119
i'm hiding like That's just thermodynamics. Yeah.

01:00:55.139 --> 01:00:57.840
And if you don't lift, those extra calories will

01:00:57.840 --> 01:01:00.579
go where? Yeah. You'll still have muscles though,

01:01:00.579 --> 01:01:02.920
right? To my hips. Yeah, exactly. Oh, man.