What's Our Nutrition Philosophy

We used to just say Food Is Fuel… But now believe that every food choice is an opportunity to direct, shape and remake our health. Our Body Composition. Our Performance. Our WellBeing.

And our philosophy is that there can be a right time and place for all three of these goals as long as you manage it properly.

—

We just finished up one of our most participated challenges of the year - The Body Composition Challenge. And this challenge, once again, didn’t disappoint! 

With an average loss of 3.6% body fat and our overall leaders just crushing the last 8 weeks, you may be wondering what sort of plan got them these results…

What should your nutrition priorities be if you wanted to do the same?

Tune into this week’s episode where we dig into nutrition priorities and what the hierarchy of focus should be for anyone looking to make a change and keep those results.

Follow us on Instagram at @livingthefitlifepod
Visit us on YouTube to watch our episodes!
Visit our website to watch or listen to our previous episodes.

Transcript

Chad [0:06 - 0:31]
community of members, coaches and professionals working as a team of like minded individuals in constant pursuit, connecting this exclusive group with the tools and resources they require to live a high performance lifestyle, conquering what life has thrown at them. We are living the life. Welcome to the podcast. Episode 41. I'm your host Chad Miller today. I'm so happy to be joined again by Michelle. It's been so long. How are

Michelle [0:31 - 0:42]
you? I'm good. I feel like I've been ghosting you guys on the podcast but maybe I have, maybe I haven't but I'm back.

Chad [0:42 - 0:49]
I'm sure you have all good reasons for missing a few episodes. That's totally fine. We missed you though. Um So happy to have you.

Michelle [0:51 - 0:56]
Yes, thank you. Hopefully I can make it through a full episode with a bathroom break today, that's my goal.

Chad [0:56 - 1:03]
Okay. Alright. Cool. Okay cool. Alright. Um Yeah what is new in your life? How are things going?

Michelle [1:04 - 1:47]
Things are going pretty good. Um Spin busy, busy with the challenge sort of kicking the body camp fall challenge off here at L. P. And then busy with some personal stuff, the whole pregnancy stuff trying to keep up with all of that stuff. Um So then been busy and we also had a bunch of vacation from our coaches at LP two weddings. Um So so it's been, it's been a busy two months.

Chad [1:47 - 1:48]
Okay good

Michelle [1:48 - 1:49]
good

Chad [1:50 - 1:56]
good. It might, it might be two months to see if last been in the pot, maybe

Michelle [1:56 - 1:56]
that's

Chad [1:56 - 2:30]
why awesome and yes the challenge, I think the challenge is kind of uh correlating to our topic today. Um and I think some of the members that will be listening to this um are probably nearing the end of their challenge, but they're deep into it and they've been working super hard on building nutritional habits in this sort of nutritional system. So I think it's cool because we haven't talked about nutrition awhile in the pod. We've had a few conversations about endurance and yeah, endurance has really sort of been the prime topic recently. Um

Michelle [2:31 - 2:31]
so

Chad [2:31 - 2:33]
yeah, so today we're talking

Michelle [2:33 - 2:33]
nutrition

Chad [2:34 - 2:35]
and I love talking nutrition with you.

Michelle [2:36 - 2:47]
Yes chad and I lots of times get into some deep discussions about nutrition, so we'll see where we have an agenda, but we'll see where things go today.

Chad [2:47 - 2:59]
Yes, yes, we always have an agenda. Mostly. You can be confident that myself and you stay on the agenda, but whether it's me and Adam, the agenda kind of goes off the rails as we know.

Michelle [2:59 - 3:00]
Mhm.

Chad [3:01 - 3:23]
Um so yeah, we're gonna talk nutrition today and um I think maybe start us off by just, I think we've probably briefly talked about this and we've had a few nutritional podcasts with morgen and stuff, but there has been more rapid fire, they're a little different, but maybe start us off today by just maybe giving the listeners sort of an idea and intro on sort of your nutritional philosophy.

Michelle [3:25 - 3:32]
Yeah, that sounds good, good way to start. I think um my nutritional philosophy has definitely

Michelle [3:35 - 5:06]
changed or not necessarily changed, but I've taken all of, let's say personal experience, client experience and then educational experience and sort of put all of those, put all of those things together in order to come up with my, my own philosophy. But um what I've seen works with clients and and how that I want to live my life and how I would want my clients to live their life. So a mixture of personal experience and a little bit just from and the sort of educational experience, precision nutrition comes in through um my nutrition and what I like to recommend but also um RP and sort of the macro um side of things more complicated than that. But but that's also from both of them really from an experience point of view from myself of digging into both of those programs and really seeing sort of what works and what philosophies I like from from both of those areas. Um and sort of pulling together what I believe that I want to move forward with with our LP members. So what I've kind of realized that makes sense. Makes sense shot.

Chad [5:07 - 5:11]
Yeah. I think your philosophy has has grown over the

Michelle [5:11 - 5:12]
years. Yeah,

Chad [5:13 - 5:14]
standard.

Michelle [5:16 - 7:08]
Yeah, exactly. I was very cut dry, which I'll talk about in a sec but of uh sort of one size fit all. But I'm realizing that's, that's not necessarily the case. So what I, what I've sort of figured out over the last little bit is that food is so complicated. Um It's like I said just not cut and dry, so there's so much involved um with food, the making of food, the consumption of food and basically what I think is that food potentially can tell a story of someone and who they are, maybe what's important to them um or what they think about. So huh for example if um if I wanted to be someone who was sophisticated uh maybe I would consider myself a foodie um and try different things and then when I'm trying all these things people will assume that oh there they might be a little bit more sort of sophisticated so things like that and um the way that we deal with food and the way that we make choices around food, it kind of gives people a way to think about sort of sort of who we are. Um I like the one about being a caregiver, so there are a lot of people that like to cook for, cook for others and that's sort of their way of showing their affection and that they love this person. Um And this can all be done by food. So food not only is something that we consume. Um it's something that allows us to portray sort of certain qualities

Chad [7:08 - 7:11]
sort of part of your part of your identity a bit.

Michelle [7:11 - 7:16]
Yeah. Um who we are, so

Chad [7:17 - 7:18]
it's cool.

Michelle [7:18 - 8:50]
Yeah that's sort of I realized that people Use food as this tool. So it's sort of that sort of one um one aspect and when I look at this my food philosophy and what I would like to sort of carry forward in our community. Um I want people to care enough sort of for themselves, not just sort of from a caregiver or I want to be sophisticated truly. I want them to make decisions for their own well being. Mhm. Um on their food choices. But what I know about this is that this this is the hard part making making those tough decisions uh for yourself. Lots of times. We definitely I know from my perspective growing up from a food um learning about food, I don't know chat about your school but like what we didn't learn. I think we had one maybe once we talked about food in school. Like do you remember at all talking about like yeah we learned about the food groups, there was like one class where we had the Canada's food guide right? Like I feel like that that happened once. Yeah

Chad [8:50 - 8:55]
it wasn't it wasn't yeah it wasn't a routine topic and it was like here's the pyramid dairy,

Michelle [8:56 - 8:56]
right?

Chad [8:56 - 9:03]
Yeah. I remember I remember that. Like I can picture that in my head still. Um but outside that yeah it wasn't

Michelle [9:03 - 9:03]
like

Chad [9:04 - 9:10]
getting into the nitty gritty and really talking about it and I don't think my parents we talked about it either. It's just like the food that they made was the food that you eat.

Michelle [9:11 - 9:43]
Same, Same. And, and when when I think about these things, it's like these are critical learning lessons that we should be learning as we are growing up, that are building that foundation for our well being for the rest of our life. And we don't even talk about it in school. So it kind of blows my mind that it's not something that's more educated on. Um, so yeah,

Chad [9:43 - 9:47]
there's a lot, there's a few things like that that don't get taught in school that are fundamentally

Michelle [9:47 - 9:49]
finances. I guess there's a

Chad [9:49 - 9:50]
few, Yes,

Michelle [9:50 - 9:51]
there's a few things,

Chad [9:51 - 9:58]
there's the education system relies on the adults and the parents to do that, whether they have that. But then it's

Michelle [9:58 - 9:59]
like if they don't

Chad [9:59 - 10:01]
have that experience and that knowledge, then what do they able to teach?

Michelle [10:03 - 10:20]
Right, Right. It's like, okay, we can learn about dinosaurs, but we can't learn about something that's gonna, and don't get me wrong, dinosaurs are great. They're cool. But maybe there could be some life skills that we could learn in there that could help us out throughout our life

Chad [10:21 - 10:21]
and

Michelle [10:21 - 11:42]
we wouldn't necessarily be in an age where we have a lot of obesity. Yeah. So anyways, I understand and I realized that this is, and I was the same way. Like I, I didn't have until I sort of dug into it until I experienced it. Um I didn't have that base of knowledge or realize that every decision I made, um everything that I consumed had potential effect on my overall well being. So um, we have a lot of, when I work with clients, I try and remember that there's a lot of relearning that are learning or relearning that has to happen um in order to get some good results. So it's definitely a tough, tough topic and for most coming to the gym is sort of that easy, easy part and then that nutrition is that very, very important step, but definitely, definitely the hardest aspect when it comes to their, um their overall well being and their results at LP for sure.

Chad [11:42 - 11:47]
Yeah, totally, because I mean I, yeah, I can really understand what you're saying because I think it's

Michelle [11:47 - 11:47]
like

Chad [11:48 - 11:51]
you don't learn about it or you learn about it to a degree of what your

Michelle [11:51 - 11:51]
parents

Chad [11:52 - 12:36]
teach you and then you probably have some sort of independence and you want to do it yourself and then you go into a very oversaturated market of education or is saturated amount of content where we go about nutrition and you can easily get distracted to the wrong way, usually try things and they don't work and it's almost like you really, you really do need a coach to help that's kind of gone through it themselves to help you go in the right direction and it doesn't have to be like a really strict road, it just can just be like, okay, try this, try this, but you almost have to experience a lot of yourself. But it is it is a true journey, like nutrition is like, it's not just something that happens really quickly, you just don't pick it up and if that's the case, it doesn't

Michelle [12:36 - 12:37]
end up

Chad [12:37 - 12:41]
being sort of good for a longer amount of time.

Michelle [12:42 - 13:49]
Exactly, exactly. So I would say if I could have one goal and I won't get into any specifics in terms of numbers for body comp er body fat percentage, that sort of stuff, but if I could have all LP members in a extremely healthy range um and eating at an eating optimally and not sort of on this diet, yo yo roller coaster um that would be sort of my ultimate goal when it comes to nutrition and taking the information that I know and trying to help them build those habits, that they can sort of just like we say, living the fit life and they can take with them and build those habits. Mhm. Um Along the

Chad [13:49 - 13:50]
way, that's a good goal.

Michelle [13:50 - 13:55]
Yeah, that's my it's a big goal, I think it's yeah,

Chad [13:55 - 14:24]
like you said, I think it's manageable. I mean, I think if everyone can think about how they've made their fitness sort of second nature, like I wake up and I go to the gym and that's just part of my lifestyle right? Like nutrition seems to be a little harder because it's around the clock, right? Fitness is one hour. So like, if you can think about how you did it with fitness, it's almost like, okay, how do I do the same thing? How do we make nutrition second nature and not counting macros and that sort of stuff, and if they can do that, which I think is possible, I can see them hitting your goal.

Michelle [14:24 - 15:51]
Exactly, yes. And and don't get me wrong, I do believe that there is um a time and a place for all of those, all of those things, which I can talk about in a second, but um the ultimate goal would be to have that have that optimal life living sort of happening throughout the whole time. And not b always concerned about those things, are weighing your food, or counting your calories, putting it in your phone, those sorts of things. Um So yeah, so uh philosophy kind of back to that kind of got off topic just a little bit, but when it comes to, I feel like there's three areas of nutrition that I focus on and try and help people understand or build depending on sort of their their goals and um what they're looking for. So for me, like I said, optimal health, living optimally eating. Um let's call it eating normal without any sort of restrictions. Um This potentially should be some the majority of someone's life. Um, and

Chad [15:51 - 16:03]
can I ask, just a really, just for context of listeners when you say we don't have to dive into this too deep, but eating normal just really quick waves of putting some boundaries on that

Michelle [16:03 - 16:26]
yes. Uh, without any sort of context of like sitting down to meal and having just understanding that I have a complete meal here, so like, okay, I'm sitting down, I'm meeting a complete meal, I'm not worried about

Michelle [16:29 - 17:35]
this, this, this and this, um sort of building those habits where I know that okay, in my day, I have, I'm getting in all of the sort of essential things that I need, so from a macro level, from a micro level. Um, and and this is definitely, like I said, something that we haven't learned in the past, so with of the other sort of short term goals and you kind of get a chance to learn some of those things and to implement that into your um, day to day, day to day life. And I would say on top of that, like, not worrying about um going out on the weekends or, you know, it's that nice balance of eating healthy, but I know it's Cliche, but like the 80, 20 rolls, just like enabling yourself to enjoy your food and not not being, being like concerned about it.

Chad [17:35 - 17:43]
Yeah, you're not thinking about like, Okay, this, where does this meat come from? It didn't come 20 miles away, it came 40 miles away were commoners way,

Michelle [17:44 - 17:47]
you know like

Chad [17:47 - 18:02]
like the distance real like this protest didn't come within my neighborhood and it came within Mexico and I shouldn't eat this or you know all those kind of different things or like it's too greasy. I used vegetable oil instead of olive oil, like not having to worry about that stuff, just eating.

Michelle [18:03 - 18:04]
Yeah, I

Chad [18:04 - 18:05]
mean decent food.

Michelle [18:05 - 18:11]
I mean you are going to build in like as you go, you are going to build in some of those healthier sure,

Chad [18:11 - 18:13]
but that shouldn't be something you don't think about.

Michelle [18:13 - 18:31]
Exactly exactly, they they just become second nature. Yeah. So the goal majority of your life is to have the basic skills um two not have to focus on it too much because it can be draining. Mhm.

Chad [18:31 - 18:32]
Cool.

Michelle [18:32 - 21:57]
Um but like I mentioned before there, I do believe there are times in our life where we have um sort of short term goals or we are at a place where our um maybe we're not in that healthy range of where we want to be and it in my opinion, it is okay to do some some short term goals where we can get to where we want to be at a faster rate versus letting that drag on for a long time. So this would be something that would be for shorter periods of time, definitely not something that we would want to do for um an extended period of time or get into that yo yo dieting of back and forth back and forth, And then the 3rd sort of focus area would be on performance. So yes, these are okay, a mixture of shorter and longer term goals. Um But developing habits and uh developing habits that would be specifically for performance based goals and I do believe that these should also be from a short term perspective as well. So for example, with our endurance group um where building out a little bit of a yearly plan in terms of what that nutrition line looks like for them. So these guys just came off of a big some are still in it, but a big race season where they are um most likely depleting their bodies of a lot of nutrients because they're training so much that it's so hard to get in enough calories. They also could potentially have some gut issues they're taking in a lot of um uh maybe gels, potentially not um to some good quality ingredients, those sorts of things. So like race season, sport performance from a short term perspective, let's hammer it, let's use those tools in order for their performance to increase. But now we're heading into something that we call foundation season where we are toning that back, sort of giving the gut gut a break and building back in those more so the optimal health um lifestyle so that we can get that body sort of reset, making sure that we're getting in um some good micronutrients and not just worrying about all of those carbs and those sorts of things. So even from a performance perspective, um if I was working with a client, this would definitely not be a long term plan that someone would beyond for the rest of their life, It definitely has some heaven flows to make sure that um to kind of make making sure that your body is coming back to that reset position so that it's um ready to perform again and not breaking down um sort of year after year.

Chad [21:58 - 22:56]
Yeah, I love, I love that sort of like your idea of that because I think like in media and sort of, you know, wherever you see a nutritional advice is very, very scope narrow into like the next decision you make in the next nutrition decision you make versus kind of looking at it holistically and looking at the big picture, right? Like you said, endurance folks in the peak of the season, they're drinking so much sugars and gels that the majority of their calories are from sugars and gels, they just can't keep up and so they're, they're getting not much else, but then they can, they look at the big picture, they can offset that by saying, okay, well I'm gonna get so much more healthy vegetables and all that sort of stuff later and it'll work out because it's it's just for a short period of time where like I find other advice is very much just like okay you have to take all these boxes at every single meal every single day for the rest of your life. It's like it's so hard to and then you just like you're on a rat race, right? You're just constantly going in circles is crazy.

Michelle [22:57 - 23:18]
Yeah, definitely. Like if someone's just a they're just doing sport for fun or just coming to L. C. There's no there's definitely no need to dig in. Um So much from a performance perspective, but if that's uh if

Chad [23:18 - 23:25]
they're if they're really serious with their goal though and they want to get the best results, they might do that for a short period of time, like you're saying

Michelle [23:25 - 23:26]
100%. Yeah,

Chad [23:27 - 23:31]
you're not, I mean just because you're doing crossfit competition doesn't mean you're just gonna be drinking protein shakes all

Michelle [23:31 - 24:02]
day. Yes, hopefully not, probably not. So those are kind of the three areas um the performance and the body comp sort of short term goals for that. Uh And the optimal health, fit life nutrition are sort of the three areas that we focus on and and I help clients with, depending on their goals.

Chad [24:04 - 24:43]
Cool. And so um how do you, so like maybe you're gonna talk with this with this sort of idea of like the the yo yo diet but like for like someone that's new to getting into nutrition and they're and they're just starting to try to build the habits and build the system. Um They likely would turn to a sort of a short term like they're saying I wanna get my body calm down or something that or is it maybe just like like how do you get them started? You know like where do they start, do they start in that optimal health tracker? They probably have to go through a phase of something that's or shorter term, or does it or is it up to the individual?

Michelle [24:47 - 25:15]
Okay, so if someone is net new, I would love them to master the fundamentals to start. Okay, if someone is coming, let's say a new member is coming into L. P. We um we definitely encourage the uh fundamentals um and sort of build on from there.

Chad [25:15 - 25:16]
But

Michelle [25:16 - 26:18]
with that said our challenge this fall and it could be um sort of the post covid thing that skewed the results a little bit. Um But I gave everyone the option and the opportunity to either take the sort of optimal health route where they were um starting with these fundamentals and building them or doing the short term uh body comp little bit more intense. And um There was one out of 25 that one that was looking for the optimal health uh plan. So I do believe that it is the time of um sort of the time of the covid and everyone, you know we've had a rough, you're in a vet because we've had a lot of people dive into the optimal health stream um before so uh

Chad [26:19 - 26:19]
well I think that

Michelle [26:19 - 26:21]
this year has been interesting.

Chad [26:21 - 26:41]
Yeah I mean I I think that would be the challenge that goes back to the challenge of your larger goal. You know like I think people see like You can add a short term goal of changing my body composition by 2% or something like that. That's something that I can dive deep into an L. P. has a lot of members that dive deep into areas and they can send it that's their style.

Michelle [26:41 - 26:42]
Um

Chad [26:43 - 26:47]
Not the general public probably can't do that but I think they understand the larger balance that we're talking about.

Michelle [26:49 - 26:50]
But I

Chad [26:50 - 26:56]
but would you say in some cases going through somewhat of a short term goal like

Michelle [26:56 - 26:57]
that

Chad [26:57 - 27:04]
is a good way of introducing you to the optimal health track. Like your you've gone through it

Michelle [27:04 - 27:05]
and now you can

Chad [27:05 - 27:12]
get on to optimal health track or we or is the worry that if you're doing short term goals you're constantly doing short term goals and you're kind of the whole yo yo thing.

Michelle [27:14 - 28:07]
I think I worry yes I worry about that. Um I do but I if done correctly I do believe that it is could be needed and is a great way to like I said to learn these skills and learn where like for example um tracking your foods, like someone who's never attract what they've eaten, they sometimes don't even realize um where they're at or what they're putting what they're putting in their bodies. So there are so many skills and so many things that you can learn from sort of that short term goal goal or body copy um goal that can be brought into that sort of longer term um optimal health lifestyle. So

Chad [28:08 - 28:19]
always yeah, I've heard you say it a few times like so if you're serious nutrition, you should try weighing and tracking your food for two weeks and everyone should do that to see what it actually is. Like

Michelle [28:20 - 28:54]
every every human, I believe every human should do it. So the reason I like it. Yeah. So biggest errors I see for people uh not eating enough food, so uh and this isn't there's no gender bias. Male and female, both. Mhm. Not enough food, like not even close I would say. Um And then that's

Chad [28:54 - 28:58]
a good thing people that's a good thing. It's a good thing to then realize that like, hey I get more food,

Michelle [28:58 - 30:40]
right? But but it's that mental side of things that kind of gets in the way where it's like what do you mean? I I need, I can't eat more food, I want to lose weight. So there's a big, it's a tough one, there's a big mental battle for that one and I would say protein would be the next big one that if someone's tracking their food would be a huge eye opener. Um Most people I see aren't even close to their protein numbers um and where they should be at and especially um working out as hard as we do at L. P. Getting in that protein is super important. So that's one that definitely be one thing that we could see um see when we're tracking tracking our foods also. It is really cool to see um when you are putting in. So you say you eat out a lot or um you're not choosing whole foods, more processed foods. You do get to see a lot of sort of sodium or sugar and all that stuff that adds up in that tracker. Just remind you that might there might be some better choices out there. So. Uh huh. Yes tracking. It's not something that I recommend for definitely not for a long term use but really really eye opening if you want to see where you're at um what you're putting in your body and um some changes, simple changes that you could make for that for sure.

Chad [30:41 - 30:49]
Yeah I've done it in the past and I'm doing it right now and it definitely uh it reminds you and builds confidence

Michelle [30:50 - 30:50]
um

Chad [30:51 - 30:52]
that you can then use

Michelle [30:52 - 30:53]
to get to

Chad [30:53 - 31:14]
a more balanced sort of lifestyle. So like because over time I think you kind of forget when you're looking at your plate, like how much you're getting, making sure you're getting what you need. Um So it's a nice reminder that I'm actually weighing it now and I'm actually seeing what it actually looks like so that I could take those sort of mental pictures and I can use those for when I'm not doing it. So it's a nice

Michelle [31:15 - 31:15]
thing

Chad [31:15 - 31:16]
they kind of do once in a while

Michelle [31:17 - 31:31]
right now. I know that okay, this is what a portion of Chicken is, this is what a portion of, unfortunately a portion of peanut butter, because I would really want to have that maybe times 10.

Chad [31:31 - 31:35]
That's the one that shocks me. I mean a ton of

Michelle [31:35 - 31:37]
peanut that it's

Chad [31:37 - 31:41]
crazy how much a little bit looks like it's actually a lot. It's crazy.

Michelle [31:41 - 31:54]
Yeah. Sometimes our eyes can, you know, trick us a little bit. The tracking does definitely definitely help. Okay, so back to the challenge. So my

Chad [31:54 - 31:55]
yeah, I guess

Michelle [31:55 - 32:56]
that's okay. We got yeah, we got sidetracked uh the start of it was implementing or trying to implement those sort of fundamental nutrition nutritional habits. Um So in the first two weeks, the goal was to um consume mostly whole foods sort of to get rid of the package, Try and do less, take out less processed food. Um trying a little bit more to stick to those whole foods um goal was to emphasize protein and vegetables. Like I said, protein is one of the areas of that we usually have to focus on and definitely vegetables too. When I tell most of my clients that they have to eat vegetables in the morning, um I get a little bit of a weird look. Not too many people are used to eating um you know, cucumbers at breakfast.

Chad [32:57 - 32:57]
Yes,

Michelle [32:58 - 33:00]
they get their child doesn't even like cucumbers.

Chad [33:01 - 33:11]
My tip is to put a whole bunch of spinach and water into a blender, blend it up and put a little bio steel in it and just take care of three cups of spinach. You're good to go.

Michelle [33:12 - 33:15]
There you go. There you go. Um

Chad [33:16 - 33:16]
So

Michelle [33:16 - 34:24]
yes, so that was sort of the second fundamental that they were supposed to focus on and then um 3rd 1 was eating slowly. So mm For me this comes to sort of two parts, one actually sitting down for lunch actually sitting down for dinner if at all possible. I know we live crazy lives and this isn't always possible but the more we can keep our stress levels down, the more that we are going to break down our foods, the less um the less rough it's going to be in a sort of on our gut and um better one better for us. So eating slowly from that perspective, sitting down and actually taking time for your meals but then also eating slowly from a let's not wolf it down perspective again for breakdown of food. But also it's been shown that if you do eat slowly, you're less likely to um sort of go for seconds and overstuff yourself.

Chad [34:24 - 34:24]
Mm

Michelle [34:25 - 36:01]
Yeah. And then the last one that I encouraged them to work on was eat until you're satisfied um and not stuffed. So this is a big one from precision nutrition where our culture is to overeat. Um We've got now these big huge plates where we fill them up with pounds of food. Um and the culture basically is, you know, for mom and mom and dad, finish what's on your plate, right? Like that's something that we grew up with and it didn't matter if you were stuffed, didn't matter if you, you know, you had to eat what was on your plate. So um my recommendation is eat until you're satisfied. You can always have that food later for leftovers if you are if you're full so no need to overstuff your plate or stuff down. You know, unless it's thanksgiving like we had in the midst of this challenge, which is a tough one, tough one for some um Unless you're on the gainer plan, like chad is when you're trying to um to gain, so that was a good thanksgiving for him. But I just found out on the weekend, even though chad is on the gainer plan, he still measure, he's still measured his food for thanksgiving. I'm like, okay buddy, you have the hall pass, you've got your on the gainer plan. It's thanksgiving. Let's go buddy.

Chad [36:03 - 36:05]
Still some boundaries.

Michelle [36:05 - 36:06]
There

Chad [36:06 - 36:07]
still are some boundaries,

Michelle [36:08 - 36:09]
like

Chad [36:09 - 36:21]
you said, it's optimal health too, but I guess I was conflicted with that for the day leading up to it and I decided no, I'm just gonna stick to it, stick to what I'm supposed to eat

Michelle [36:21 - 36:22]
surprised, I didn't get a message on you

Chad [36:22 - 36:25]
almost got one, you almost got one, what

Michelle [36:25 - 36:53]
do I do? Okay, so that's what, that's what we started with and that was the goal for the first two weeks. People were pretty excited to sort of get to the next next step. So like I said, this is like the heart, these habits, even though they are so critical for long term success, I would say are the hardest to um encourage people to dig into

Chad [36:53 - 36:54]
for sure.

Michelle [36:54 - 39:10]
Yeah. Um so then we got into what we would call sort of a cut process, where we would dig into um building out a a plan for them. So how we built, how we built out the plan was first things first. And even if you're just building um sort of a plan for yourself, is this is the hierarchy of focus of what um what I would recommend. So first things first caloric intake would be the best bang for your buck. So if you're looking at making any changes, you've sort of master the fundamentals, but you have some short term goals. um caloric intake would be the first thing that you would want to dig into. So we looked at in order to come up with their caloric intake um we kind of looked at uh there uh each challengers goals, specific goals, whether they wanted to lose weight, whether they wanted to maintain weight or whether they wanted to gain weight, and then we looked at their activity level, so whether they were uh moderately active or very active, there is another one in there, but if you're coming to L. P. You know, The you're going to be active at least 3-4 times a week, that's my expectation of you. Okay. Um and then you're their their current their current weight. So we we use kind of like a little multiplier come up with where they should be at in terms of um clark intake. So that is, if you're looking for one sort of tool, I mean you're just getting into this, that would be uh the one area that will get you the most results. Mhm. The most results. So like I said this and this sort of goes with the tracking like that's where that caloric intake is. The tracking would help you understand where you're at from, from that perspective.

Michelle [39:13 - 40:17]
So yeah, so that was sort of yeah, 1st, 1st goal for them And 2nd Bang for your buck if you want to dig in a little bit more than that is to understand what macronutrients um sort of breakdown would be best for you and your goals. Um We for the challenges here we decided to face everyone's macronutrients on their body type and or their specific goals. Mhm. Okay so um which I don't think we've I don't think I got into body types before in the past which is definitely interesting. Uh people trying to pick sort of what body type they are. Um I sometimes had a different opinion than what they had. It was it was kind

Chad [40:17 - 40:18]
of cool to see

Michelle [40:18 - 40:40]
how some people sort of judge their their own bodies. Um But anyways, body type is just a way to it's not set in stone, it's just kind of gives us an opportunity to start at sort of a baseline, try it out and then we can move the percentages as we need to.

Chad [40:40 - 40:44]
There would be different macro nutrient settings per body type.

Michelle [40:45 - 42:30]
Yes. Yes. Good question. So whether it's body type or um goal. So I would have let's say my endurance and my endurance clients would have definitely a different um macro nutrient content. Then let's say so say say I was making a plan for actually that Adam is a great example. Say I would say we were changing up his meals and he's an endurance season right? We'd have a higher carbohydrate um content for him on that. Almost up to like Like 55% carbs, a little less protein um 25% uh protein, 20% fat for him in like endurance season. And then if we were to go out until let's say um Crossfit season I'd have him more on like an equally split still like 40% carbs but up in that protein to 30% and fat to 30%. So um goals or you can look at it in the same way as body types. So chad what are you for? Body type? Morph would be sort of a naturally naturally thin limbs. Uh Sometimes these people have a heart, typical goals usually too the game muscle, right?

Chad [42:31 - 42:31]
Sounds like

Michelle [42:31 - 42:34]
high carb tolerance,

Chad [42:34 - 42:35]
fast,

Michelle [42:35 - 43:44]
fast metabolic rate. You know, some of us would say very lucky in terms of that perspective. So this body type would be would I would put them on a similar plan to my endurance athletes because they're the card tolerance is so high and um their metabolism is just going we need to make sure we're getting those carbs up. So that's kind of what we did for our macro nutrient plants. We looked at either their goals or their body type. And we used those macro percentages to build out how much protein they should have, how much carbs they should have and how much that's they should have. Very cool. So that's macronutrients. So best bang for your buck would be clark intake. Second is figuring out your macros where you want to be. And then the last one, the third one which is which I would say is tricky um

Michelle [43:48 - 44:28]
It's tricky, It's very definitely performance based but it does give you, let's say that last 10% of like if you're going all in on a body composition, change that sort of that last little step of okay this is gonna get me to that next level would be timing of all of your foods. So based based off your schedule um based off your workouts We would we would manage your plan for two around around those things. You

Chad [44:28 - 44:30]
would also include like how many meals a day into this.

Michelle [44:30 - 45:46]
Yes. Yes. Yes. Yes. Yes. So my ultimate goal when I build someone's plan out is to mostly except in and around their their workout sort of window um 3-4 hours is my goal. And when I'm um sort of spreading those meals apart for for the timing. Yeah so there are all sorts of um things to think, think about when it comes to timing um some being we fat so we try and keep mostly fats and fiber away from sort of that work out window so that our bodies can can do its thing during the workout. We have lots of carbs around um carbs around her workout window and then protein is just sort of scattered throughout the day evenly throughout the day. So those are kind of the basics that we use two on get the timing throughout the day with our carbs, proteins and fats, what's all based on the the macronutrients and where we want to put those throughout the day.

Chad [45:49 - 46:04]
Yeah. Um I will have the I'll put a plug here if people do um struggle with the timing thing, there are abs that you can get that help with it too and they do a pretty good job. I'm

Michelle [46:04 - 46:05]
I'm not saying that

Chad [46:05 - 46:28]
uh I would definitely suggest working with a coach like Michelle but like I'm working with Michelle now, I'm also using the R. P. App. I would say the one thing I've noticed is first time using it, it's just like the timing breakdown like because it's an app you just have to put in when you work out, you put in like when you're sleeping, put in when you're busy and it just fills in all the gaps automatically and it sends me notifications that you have to eat now. So it's like when we do have a busy

Michelle [46:28 - 46:29]
life

Chad [46:29 - 46:38]
and you don't have certain times when you can eat, it does definitely help you keep you on track for sure having some sort of app or create your own schedule I guess and you just have to create alarms on your phone or something like that.

Michelle [46:38 - 46:40]
But it

Chad [46:40 - 46:43]
is a hard thing to do, especially when you're not used to eating

Michelle [46:43 - 46:44]
four

Chad [46:44 - 46:48]
Or five meals a day when you're just typical like skip this food and yeah so

Michelle [46:49 - 46:52]
yeah, this is like the last

Chad [46:52 - 46:52]
last

Michelle [46:52 - 47:44]
bit of it. Um And um we did, so I did work with within the challenge. Um I had some challengers who are comfortable, maybe their longer term clients, they kind of know what they have to do, they just needed a little push to get started again. And then there are some clients that um I actually built out their full plan and then I did all of that timing for them there, we sat down, we chatted about their workout schedule and then I sort of built that whole plan um for them and kind of kind of like RP but they just had like a a sample meal in terms of Like one day not. Yeah, but

Chad [47:44 - 47:51]
I think, I think what you're doing, what we're talking about here is like, again, I think this can easily become second nature, like what you said

Michelle [47:51 - 47:51]
was

Chad [47:52 - 48:06]
no fats around workout window, lots of carbs, so it's like, okay then, if I'm working in the morning, that means my carbs are heavy in the morning and as we go throughout the day they're gonna get lower and then the fat might go up higher, right? So that's a that's something that you can

Michelle [48:06 - 48:07]
quickly

Chad [48:07 - 48:15]
learn over time and it's, it's fairly, it can be fairly second nature to from perspective. So

Michelle [48:15 - 48:38]
definitely I would have to say from an optimal health perspective from um from what I do now, like when I was heavily into my performance, I definitely stuck to those timing. Um but I, I will be honest, I do find it hard not to have some carbs with my dinner, so

Chad [48:38 - 48:41]
sure I'm not saying zero carbs, but like,

Michelle [48:41 - 48:42]
you know, if you're at

Chad [48:42 - 48:47]
the brunch table and you want to get that extra croissant or pancake, like, yeah, you just worked out, let's do

Michelle [48:47 - 48:57]
it for sure, for sure. Um but like I said, timing is sort of that final addition to performance and body comp results

Chad [48:58 - 49:07]
or you can make it even work like, I know I'm going out for dinner with someone tomorrow, okay, I'm just gonna work out in the afternoon. So I get that extra basket of fries or something, you know,

Michelle [49:07 - 49:14]
no chad, that's not the, that's not the optimal health

Chad [49:14 - 49:15]
workout

Michelle [49:15 - 49:17]
for food, that's

Chad [49:17 - 49:18]
not that's

Michelle [49:19 - 49:23]
not part of my goals or my nutrition philosophy

Chad [49:23 - 49:26]
listeners are thinking it. I mean, there

Michelle [49:26 - 49:28]
are no, I

Chad [49:28 - 49:29]
speak the minds of the

Michelle [49:29 - 49:36]
people, Let's say 50%, of members so they can be

Chad [49:36 - 49:37]
more.

Michelle [49:37 - 49:53]
But but if we're talking my philosophy, that's not my life goal teach people to when we over exercise just so they can eat food. No, I love it. I love

Chad [49:53 - 49:54]
it.

Michelle [49:55 - 50:19]
So yeah, so that's kind of how we set up the challenge, the rocking and rolling. Um Yeah, yes, so I guess once this will be posted will be kind of nearing the end maybe. Um, but they are digging in and, and then we will move from, sort of this cut face into a maintenance face.

Chad [50:20 - 50:25]
Okay, Alright, let's teach the people. This is one of my favorite topics.

Michelle [50:26 - 50:27]
Yeah,

Chad [50:27 - 50:32]
it's a good topic case. I feel like there's a lot of people that aren't, aren't aware of this idea.

Michelle [50:33 - 50:36]
Yeah. Uh

Chad [50:37 - 50:38]
I think it's called, it's called, right?

Michelle [50:39 - 52:04]
It's tricky. Um maintenance is complicated. So if we, if we are um going from a I'll call it a cut again, um straight back to full send, our body has something that's called a uh, set point. So, what, what it wants to do is it wants to bring us back to our our state of normal. Okay, so if I'm 100 and £50 and let's say I go on a 12 week cut and I lose 15, 15, well, that would be like 15 lbs. Okay, um what it wants, what my body is going to do is, it wants to get back up to that £150. It's like, whoa, this isn't who you are. Like, I'm going to do everything in my power to get back to um £150. Okay, I'm going to uh, slow down your metabolism, I am going to make you more hungry in order to get you. So it's like, it's a cruel, you know, body your body can be cruel because it wants to get back to that place where it knows where it's comfortable.

Chad [52:05 - 52:05]
Yeah.

Michelle [52:06 - 52:54]
Um So we have to like work hard to not jump back into that sort of that normal lifestyle. And this is where I love where the fundamentals kick in is because this is where we can sort of train our bodies to make it more sustainable at that point. But there is good news. So three, let's say approximately approximately three months at that sort of that new found weight. If you can sort of um stay there for that period of time. Your body now has a new set point,

Chad [52:55 - 52:56]
three months,

Michelle [52:56 - 53:01]
3, 3 months is the approximation

Chad [53:01 - 53:07]
okay, three months to negotiate with the body to find a compromise.

Michelle [53:07 - 53:08]
Or

Chad [53:08 - 53:21]
or is there is there a case where um if you cut, so you you said 1 50 50 so 1 35 and your maintenance, you're you're gonna gain back some, right? You'll gain

Michelle [53:21 - 53:22]
back a

Chad [53:22 - 53:26]
small percentage of weight. I would

Michelle [53:26 - 53:33]
Me, I would expect like a £3 increase, let's say give or take. So that is normal you like,

Chad [53:34 - 53:49]
because I find that also happened right? Because people like do that and they're like, okay, this is me now, this is I'm gonna go off this crazy diet and I'm gonna stay here, but it's like water away. Also lots of things will just automatically just come back and it's like, oh ship people get demotivated and

Michelle [53:50 - 53:51]
right. But

Chad [53:51 - 53:59]
the maintenance plan is the maintenance is supposed to help kind of slow down that body from trying to claw its way back to its normal set weight.

Michelle [54:00 - 54:56]
Exactly, exactly. So even for you chad, when you're in this uh mass phase where you're trying to add it, add in extra muscle, you also, I would also recommend the maintenance ah phase for you as well. So let me backtrack. So a lot of people, what happens is a lot of people want to go or they're going into a mass phase where they're trying to build build muscle, Let me backtrack again a lot of people, sorry, ultimate goal is to I want to build muscle and lose fat. Okay, so let's say that's your goal, that's a that's a lot of people's goals. Okay, um doing those two things at the same time aren't are sort of unrealistic.

Chad [54:57 - 54:58]
You kind of

Michelle [54:58 - 55:01]
have to pick uh kind of had to pick one or the other

Chad [55:01 - 55:02]
here, that people.

Michelle [55:02 - 55:15]
Okay, so chad has decided that he is a little bit different because he doesn't really have, he doesn't really want to lose fat, but we'll use as an example or he's looking

Chad [55:15 - 55:15]
at,

Michelle [55:18 - 55:48]
okay, so let's say yes, so he goes into a um he goes into a mass phase, yeah, yada building, building some muscle, maybe he's building also a little bit of fat because that comes along with um the extra eating and he finishes his mass days. What do you think, potentially, you'd be like, oh gosh, I gotta lose this extra fat. Right.

Chad [55:49 - 55:49]
Right.

Michelle [55:49 - 55:51]
The difficulty,

Chad [55:51 - 55:56]
yeah. The difficulties I've included size, I've gotten bigger. I've got more muscle, but I'm also a little bit,

Michelle [55:57 - 55:57]
you know,

Chad [55:58 - 55:58]
fluffy,

Michelle [55:59 - 56:32]
fluffy. Exactly, exactly. So I, even though, right, even though you want to get right into that cut phase, if you go right into that cut phase, you'll actually lose um a decent amount of muscle if you don't go into a maintenance space. Right? So a cutting phase or a mass phase should sort of always be followed by that maintenance phase before moving on to anything else.

Chad [56:33 - 56:49]
Gotcha, is this it, is this the answer is this like, and this is a very high level assumption. This is the answer to solving sort of the the ebbs and flows with the ups and downs of the yo yo and like I lost all this weight, but I gained it all right back. Is this the answer

Michelle [56:51 - 56:55]
from the Yeah. Yes. So

Chad [56:55 - 56:56]
like I I cut I cut a whole bunch of

Michelle [56:56 - 56:57]
weight.

Chad [56:57 - 57:07]
I went on this one week vacation and I came back and I completely derailed everything And I just wasted like 12 weeks of my life.

Michelle [57:07 - 57:44]
Right? Exactly. But like I said, the good news is is that if you maintain for that short slash extended period of time, your body is going to be at that new set point because you know, there's, for me, I have and a lot of people like this, they have this sort of wait that they're always at happy weight happy way. This is my happy weight. Your body always wants to come back to that happy weight. So can we yes, we can build that new happy weight,

Chad [57:44 - 57:45]
but it

Michelle [57:45 - 57:50]
takes um if takes time

Chad [57:51 - 57:52]
just

Michelle [57:52 - 58:09]
because you hit just because you hit under that happy weight doesn't mean you're going to stay there. You have to build those habits and you have to have that right routine and that right implementation of sort of structure within that plan to make that would have stick for the long long term.

Chad [58:10 - 58:20]
And um and maintenance doesn't mean that you wouldn't lose or gain muscle or fat, like it's you're still

Michelle [58:20 - 58:21]
because it's a

Chad [58:21 - 58:35]
progression, right? Like you're if you're expending calories and then it sorry, you're cutting associates a low amount of calories and then maintenance would add a bit more weekly or however sequencing, right, Like so you're eventually getting back to a normal diet. Just slowly.

Michelle [58:35 - 58:36]
Exactly.

Chad [58:36 - 58:44]
Yeah. Cool. Exactly. So you could gain more muscle possibly just at a slower rate or you could right, like there's still some gains there.

Michelle [58:44 - 58:52]
Yeah. Yeah, I think, I think the ultimate gain is thinking about gaining the new set point, right?

Chad [58:53 - 58:57]
And then once you're at that new set point, you can then choose to

Michelle [58:58 - 58:59]
uh

Chad [58:59 - 59:03]
do a mass or do a cut or do whatever opposite or maybe do another cut or

Michelle [59:03 - 59:06]
right, if yes, if we're

Chad [59:06 - 59:06]
talking about

Michelle [59:07 - 59:27]
body count. Yeah, changes. Mhm. Cool. Yeah, so that's kind of the goal at the end of the challenge is to build in sort of that maintenance period so that people can sort of maintain those results as they move forward.

Chad [59:28 - 59:29]
Awesome.

Michelle [59:29 - 59:41]
Yeah. So that's kind of the setup of the challenge um got some good results so far and we'll see uh we'll see how the rest of the weeks go, mm

Chad [59:41 - 59:45]
hmm. Maybe we'll have to have another one with some people that went through it.

Michelle [59:45 - 59:46]
Mhm.

Chad [59:46 - 59:48]
Or build some of these habits, see what they're thinking.

Michelle [59:49 - 59:50]
Yeah,

Chad [59:51 - 60:15]
I mean, we've had people on the podcast before, like we talked about some of the people that we talked about in their transformations, I mean, and and and like you, like you said, this optimal health track is kind of part of their transformations. Oftentimes when we talk to people on the podcast, it's not just because they're really great in the gym, it's sort of their great in the gym, but they've also tick the box of having a healthy balance of nutrition and sort of optimal health track.

Michelle [60:16 - 61:03]
Yeah, spot on. And sometimes, you know, it just takes one of these challenges to um to just dial dial it in and to understand, I know just um who's in the challenge was telling me, oh, I just I was speaking with Sandy, she said I did this challenge one time, I sort of got my plan and I know kind of exactly where, where I need to be and um just good sort of getting that sort of base knowledge of, oh how much should I eat, that sort of thing and then building sort of those lifelong habits from there. Mhm.

Chad [61:03 - 61:09]
I have to hear um like when you talk about these challenges, people kind of give them a bad rap a little bit because it's

Michelle [61:09 - 61:09]
like,

Chad [61:10 - 61:11]
Well you're doing this 12 week challenge to lose weight, but it's

Michelle [61:11 - 61:12]
like

Chad [61:13 - 61:22]
Then what, after that, like what happens in the 13th week, right? The challenges done and all of a sudden, you know, people have this assumption that things are lost, but it's like, I

Michelle [61:22 - 61:22]
think

Chad [61:23 - 61:28]
what you did great with this challenge is like the fundamentals are sort of at the forefront, so it's super cool, like it

Michelle [61:28 - 61:29]
and I agree with

Chad [61:29 - 61:43]
you, you have to kind of go through this type of thing. Like the challenge is just great because it has like a good, it brings the community together and you have accountability and it gives you a way to try something new that you might not have tried it out on your own. And then

Michelle [61:43 - 61:43]
if you're paying

Chad [61:43 - 61:44]
attention

Michelle [61:44 - 61:45]
you can

Chad [61:46 - 61:48]
take a lot of those habits and build a good system,

Michelle [61:49 - 61:49]
you can't

Chad [61:49 - 61:56]
just go through an autopilot right? You've got to be aware of it and understand how hard it is and then. Yeah

Michelle [61:59 - 62:55]
and I think you know, it's also good even if say say you don't get the results that you're looking for when it comes to your your body fat percentage at the end of this challenge. But it's all of the challengers have at least taken away one thing that they've learned, you know, and if they can just continue to build on these small little steps as they move forward in their their fit life journey, they're gonna just build on those and it's gonna get better and better and better every time they um sort of dig into this or or every time they want to to learn and grow from a nutrition perspective. So even if the results aren't necessarily there, it's just helpful in building those building blocks to hopefully have that optimal health sort of plan eventually one day.

Chad [62:56 - 63:13]
Um Yeah, one of the things that I love so much about the philosophy, you have an L. P. And like it's just like it's about the journey, it's about the long term journey. Have you did you see recently a bunch of crossfit brand Falkowski and I think Barnhart,

Michelle [63:14 - 63:14]
maybe

Chad [63:14 - 63:15]
Jessica griffin posted

Michelle [63:15 - 63:16]
before

Chad [63:16 - 63:18]
and after pictures, but they weren't just like

Michelle [63:19 - 63:20]
they

Chad [63:20 - 63:23]
weren't like 30 days or 60 days, they were like nine years or 10

Michelle [63:23 - 63:24]
years and

Chad [63:24 - 63:53]
like their transformation into the sport of crossfit and like It's so cool that some athletes are now because it's just such a common thing right before and after like oh look at my 30 day Thing and here's my 90 day thing. It's just like after you realize that it's just like that's such a hard and unrealistic place to be. And then you look at some of the athletes who are posting like their year long journey, their years long journey of of where they were and where they are now, it's like okay it's like okay well this is what we're doing, we're slowly getting there.

Michelle [63:54 - 64:45]
Mhm. Exactly. Even from my perspective from nutrition like it has transformed so much over the past nine like even nine years with L. P. And building all those things and sort of building your own your own little philosophy. Like what what does nutrition and sort of optimal health and well being look like to you when it comes when it comes to um making those decisions. So on it's definitely not an overnight thing and something that something that can be built or will be built sort of day by day, year by year, hopefully for the better and not as we get busier for the worse.

Chad [64:46 - 64:47]
Yeah. Yeah.

Michelle [64:48 - 64:49]
Yeah. Very

Chad [64:49 - 64:49]
cool.

Michelle [64:51 - 65:01]
Any other questions chad other nutrition chit chat? I feel like that's pretty much the challenge and yeah

Chad [65:03 - 65:06]
I think that's that's a lot I think um

Michelle [65:10 - 65:12]
Yeah I

Chad [65:12 - 65:14]
think we're good. No is there stuff that you want to

Michelle [65:14 - 65:28]
come? Okay I think we're good, we didn't talk about any fancy diets or anything like that, but I think that's a that's a little topic bosch don't even need to bring it up. We don't want to talk about those.

Chad [65:28 - 65:31]
So you're saying you're not a fancy pregnancy diet.

Michelle [65:31 - 65:52]
No, I actually actually my basically my protein needs for being uh, for my like, crossfit stuff was like, oh, dialed right into pregnancy. So I was like, I didn't have to do,

Chad [65:52 - 65:54]
I

Michelle [65:54 - 66:04]
didn't have to up my protein, you know, I was right on. So no, um, there are no fancy diets, just eating healthy. Good quality stuff.

Chad [66:04 - 66:06]
Well, I'm excited for all the challengers.

Chad [66:10 - 66:15]
Yeah, I think it's great. And I'm I'm enjoying my, my hate calling that

Michelle [66:15 - 66:16]
diet. But my

Chad [66:16 - 66:21]
mass journey right now, maybe if people want to learn more about masking, we'll do a podcast. We'll

Michelle [66:21 - 66:22]
see

Chad [66:22 - 66:23]
super popular

Michelle [66:23 - 66:30]
topic. No chad is pretty much the only one. We have another person adam is

Chad [66:30 - 66:32]
sort of flying

Michelle [66:32 - 66:38]
in but is tapping into some endurance right now. So who knows? Who knows where he's at.

Chad [66:38 - 66:44]
Some of my other friends that could have done it didn't do it,

Michelle [66:45 - 66:46]
but

Chad [66:46 - 66:48]
I'm always the only one. Usually

Michelle [66:48 - 66:53]
wait till you show them your results. Yeah,

Chad [66:53 - 66:54]
we'll see. We'll see.

Michelle [66:54 - 66:56]
It's

Chad [66:56 - 66:56]
been great

Michelle [66:56 - 66:57]
so far. So

Chad [66:58 - 66:59]
it's a fun way of learning.

Michelle [67:00 - 67:00]
You get to eat,

Chad [67:00 - 67:09]
you kind of, it's it's I mean it's no joke for some people like to eat when you don't want to eat? I know a lot of people are like, oh my God, he's so lucky, but it's

Michelle [67:10 - 67:10]
I want to

Chad [67:10 - 67:18]
say it's not as hard as a cut, I've done it before, and it was really hard. It's not nearly as hard as that, but it still has its challenges.

Michelle [67:19 - 67:50]
There are a lot of people still that even when like I'm trying to get them to eat more, like I said before that they're not eating enough eating. Yeah, Well, yes, even just to get to a regular intake, not even a cut, just like sort of this is where you should be at. So there are people that do feel your pain points and me up in there caloric intake. So you're not alone from that perspective, but from a mass perspective. Yeah, maybe.

Chad [67:51 - 67:52]
Yeah, probably. But

Michelle [67:52 - 68:03]
look forward to seeing everyone's results and what they learned along the way and can bring forward with them for the rest of their life.

Chad [68:04 - 68:07]
Awesome. Well, thanks Michelle, this has been super fun talking to you again.

Michelle [68:09 - 68:10]
Hopefully

Chad [68:10 - 68:21]
it won't be too much longer till we hear from you again. I know things are busy for you and things will be busier for you very soon as well.

Michelle [68:21 - 68:27]
Things have slowed down a little bit right now, so let's get another one in.

Chad [68:28 - 68:36]
Sounds good. Thanks everyone for listening. Good luck to all the challengers and yes, thank you. Thanks guys, Okay