June 20, 2025 • 40 mins
Busy professionals struggling to stay consistent with fat loss, strength training, or daily movement will get the blueprint in this episode. From minimal effective dose workouts to simple, high-adherence nutrition, Ben Oliver and Dr. Taylor Waters unpack what actually works when time is limited and excuses run high. You'll learn how to make real progress with just two full-body workouts per week, reduce decision fatigue with frictionless meal plans, and increase daily movement through NEAT strategies and habit alignment.Joining them is Supra Human coach Kidane Jones, a former NFL athlete and elite performance trainer who helps high-level clients create lasting transformation. After his time with the Kansas City Chiefs, Kidane built a reputation for no-fluff execution, clear systems, and relentless accountability. His coaching combines discipline, clarity, and efficiency so high performers can hit goals without wasting time. This is how real results are made when time and energy are scarce.Chapters(00:00) Introduction(01:04) Meet Kidane Jones: From NFL to Supra Human(02:30) Fat Loss Without the Overwhelm(04:45) High ROI Workouts: Two Days a Week(07:50) The Truth Behind “I Don’t Have Time”(10:25) Simplifying Nutrition for Busy Lives(13:30) Full-Body Supersets That Drive Results(17:15) NEAT in Action: Desk Treadmills and Walk Calls(20:40) Habit Stacking with Family and Routine(24:55) Final Thoughts and Execution PlanTo learn more about Supra Human programs: www.suprahuman.com Follow us on Instagram: www.instagram.com/suprahumanofficial
Keep up with Kidane:
https://www.instagram.com/_kidane__Interested in joining the team? We are always looking for high performers to join our mission to achieve elite level performance in fitness, nutrition and mindset.
View our current career opportunities: www.suprahuman.com/careersResults may vary depending on your condition, starting weight, and commitment to the program.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
These are guys that are really, really busy, especially in the
beginning. I just want you to prioritize a
calorie number for now because the more metrics I give you, the
more time it's going to take foryou to understand those things,
plan them, prep them, or find sources for them.
And if this is somebody that wants to get the ball rolling
early, that first biggest rock. One of the tactics that I use
with my guys who are like that is from the Herbalife 101 rule
(00:22):
book. I get a meal.
Their lunchtime is generally going to be like, say it's 600
to 800 calories a day. Well, I'll take that meal.
If you can invest 3 hours a weekor 4 hours a week into yourself
your productivity during the hours that you are busy.
I'm Ryan Stevens. Doctor Taylor Waters, I'm Ben
Oliver. Welcome to the Superhuman show,
Yeah? What's up guys?
(00:48):
Welcome to the Superhuman Show with your host Ben Oliver,
joined by the Doc Taylor Waters and special guest LL LL Cool J
Cool J You may have heard some of his songs, seen some of his
movies. We've now got him on the
superstar You've. Got yeah rapper tin actor tin
(01:11):
coach. Multi talented guy, man, do a
little bit of everything, yeah. But anyway, we have we have
Kodoni, one of the senior coaches of Superhuman on the
show. And I I think it, you're the
perfect guest to have on this one relating to the topic that
we're going to talk about, whichis time poor goal, Rich.
(01:32):
So when you have clients who they will, you know, the first
conversation you have with them is I don't have time.
And so immediately you're thinking of like minimal
effective dosed. What's the least amount of
things I can have this person do, the least amount of
attention I need them to pay to still get them reasonably quick
(01:54):
results, not just slow steady because again, they're they're
typically the people that get frustrated really fast as well.
The city got no time, but it's like they're they're also
impatient. So you want things to move fast,
but you're also they're not the guys that are like, whatever you
tell me to do, I'm going to do it.
You need me to train six days, I'll do six days.
They're just they're the opposite.
You're. Looking for biggest return on
investment yeah So what behaviours can I take that are
(02:15):
going to give me the biggest ROIyeah so I can make progress with
the limited time that I. Have so, so if we we'll, we'll
break it into nutrition 1st and then we'll look at training and
then any kind of habits. Supporting Habits.
Supporting habits or behaviors that we want them to kind of
adopt and then we can just kind of summarize it.
So if we go to nutrition first. So like say I, you know, you've
(02:37):
got an onboarding call with me and I say, you know, I'm, I'm
always the, the reason I'm not in shape is because I just don't
have time. And those are the words that I
say to you. And and then you see, you know,
I'm, I'm looking to, you know, Idon't want to train more than
more than three days a week. I really don't have time to work
out, but, you know, I'll do it if I have to.
But yeah, I mean, I don't have time to prep my meals.
(03:00):
I've never tracked my food before.
Like what's like, we'll go like,what thoughts are you thinking
in your head? Because what you think versus
what you say to someone is always going to be a bit
different. But then it's like, what are
your first thoughts of like, what kind of person am I am I
working with? And then also what's going to
come out of your mouth on that initial conversation knowing
that, you know, they just signedup to our program, we want them
(03:22):
to like the program and like youand then how are you going to
start to construct their plan from from that conversation?
Yeah. And that's very common with a
lot of the people that do come to us because these are people
that are hybrid performers in other areas.
They're really busy. They have a lot going on.
Maybe it'd be multiple businesses, kids, spouses.
(03:42):
So a lot of them are in the predicament where they think
they don't have the amount of time they need.
And what I'm thinking, you can hear somebody say I don't have
time, but they can have different intentions behind it.
You can hear somebody say I don't have time.
And you can tell that they want to find a way to have time.
And you can hear somebody say I don't have time where they don't
(04:04):
want to figure out how they can have time.
So if it's somebody where I can tell that they don't want to
figure out how they can have time, I really want to get them
to flip their perspective on what it means to have time,
right? Because people have this idea
that having time means having this plush 4 hours to plan meals
(04:26):
and I get to train for two hourswhen if our goal is fat loss,
the amount of time you need to efficiently do that doesn't mean
do it optimally, but to be able to make consistent progress is
not as much time as you need. So the first thing I want to do
with that person is say, OK, well, let's run through your
day. What time do you wake up?
What time do you go to bed? And let's kind of assign what
(04:49):
happens on every hour. That's what I say.
My thought process is this is going to be fun.
This is this is going to be fun.So that's, that's my first
thought process is we need to because again, no matter what I
say from a belief standpoint, ifthey don't believe it's going to
work, it won't matter. Yeah.
So the first thing I'm thinking is we have to shift your
(05:10):
perspective on what have time means and get you to understand
that the amount of time you think you need to have might not
necessarily be true for the results you want.
You might be able to deal with having a lot less time.
Well, at the end of the day, they've they haven't got
themselves in shape before, so they don't know what time is
required to get the job done. So when they say I don't have
(05:32):
time, so well, you don't know how much time you need.
So let's figure out like, like, you know, we do.
I start going down the path first.
So like, let's start mapping outexactly what time you do have.
Because I think some people theyuse it as an out as well.
For sure. Like I'm sometimes like, I'm not
willing to do to, to get the jobdone.
And I'm going to blame it on my lack of time.
So it's like, OK, well, again, let's see what time you have.
(05:54):
Then we can start looking at theresources we have available and
we can start slotting that into the time to get the biggest ROI.
Right. Because I don't.
What I want to do is I want to take away the ability for this
conversation to be subjective. So when you say I don't have
time, you might show me something and I might say you
have plenty of time, while you still might not think that's
(06:15):
time. But if we can assign 7:00 AM, is
this 8:00 AM? Is this 9:00 AM?
Is this 10 AM? Is this then it takes the
feeling or the emotion of the subjectivity out of it?
And if we base whatever you do on these objective things, then
it takes that out of the equation.
But back to what you were sayingin terms of a lot of guys don't
think they have time, I think that has a lot to do with what
(06:37):
they compare it to. And in the age of social media
and all these Jack guys and everybody says, oh, The Rock
should be huge. That's all he does all day,
every day. Yeah, Yeah.
And they say, I don't have that kind of time.
Well, it's like, no, I don't either.
He's up at 3:00 AM. Yeah, he's.
On the rock schedule, yeah, it'syeah.
I don't think he's got loads of time available.
He's 27 movies at a time. He's.
(06:57):
Probably got two or three assistants literally like around
him being like, you need to go here now.
Yeah, this is where you need to eat breakfast now, 10 minutes,
you need to get in the car, right?
And it's like they got guide hiswhole whole whole day otherwise
otherwise didn't get done. And they compare it to a lot of
guys that have the ideal scenario and they think if I
don't have that, I can't get what I want.
And that's really far from the truth.
(07:17):
Like a point that you made whereyou know someone they don't have
time. You could always just ask the
question, like tell me how much time you believe this would take
per week. And if they go, well, I don't
know. That's why it's like, so how do
you know you don't have enough time?
Because if I, if I turn around and said, well, it takes 10
minutes, then you're like, oh, I've got 10 minutes.
It's like, I'm not saying it's 10 minutes, but you don't even
know the amount of time. But then the, the idea they have
(07:40):
in their head is probably based off someone they know that's in
shape that works out every day and you know, meal preps on a
Sunday. And so their entire belief is
around, well, the majority of people that I know that are in
shape do it this way. So it doesn't mean that's the
right way or that's the only way, but that's where they've
got that perception from. But then like again, when we we,
(08:01):
we speak about this with, you know, with how we coach and
things where we're not head of butt heads with clients on that
initial call. And we are aware of the beliefs
that need to get broken. But we're not going to try and
just, you know, immediately snapthem on the initial call.
And we're always kind of like a,well, let's, let's see, you
know, let's collect some more data.
Like you said, let's go through the schedule.
Let's see how a week looks, you know, and let's see what your
(08:23):
behaviors are versus what you say they, they are.
And then you can start to kind of put together the the the
plan. But if we you want to.
Jump in. The thing is, though, it's it's
also, and we're not saying that they're completely wrong, like,
oh, actually they've got loads of time.
They do have limited time here. Like for sure.
At the end of the day, if you run a business, have kids, the
(08:45):
chances are your time is quite, quite valuable.
Yeah, you haven't got a load of time.
But again, until we really establish how much time you do
have, we can't make the call saying I don't, I have no time.
Right, right. And that's why the first thing I
want to do is say, OK, like totally get it, You do have a
lot going on. Let's figure out what I don't
have time looks like on a day-to-day basis.
(09:07):
Yeah. And so if we, you know what,
let's just say we kind of push, we push that kind of that that
client case study aside and say minimum effective dose.
Like let's let's just say we are, we are looking at the this
client has the least amount of time possible to get the
(09:28):
results. What would that look like from a
nutrition standpoint? Like what are like the biggest
rocks that you're going to have them do to, to get like we'll
say for fat loss, you know, whatare you going to have them
prioritize or kind of apply to their nutrition?
Like let's say you've collected the initial data and it's like,
here is your plan. What are you looking at like
(09:50):
from a a calorie standpoint, a meal plan standpoint?
Like what are you telling them to prioritize in in that sense?
Yeah. So if these are guys that are
really, really busy, especially in the beginning, I just want
you to prioritize a calorie number for now, right?
Because the more metrics I give you, the more time it's going to
take for you to understand thosethings, plan them, prep them or
(10:13):
find sources for them. And if this is somebody that
wants to get the ball rolling early, that first biggest rock,
that first biggest rock from a nutrition standpoint is
understanding if we can get you to eat less food, you will start
to lose fat, right? So I want to focus on calories
1st and from a frequency standpoint, I really want
frequency to be fairly low because you're not going to be
(10:36):
the person that can eat five times a day, right?
Maybe it in the morning if you are hungry and if you're not
hungry, wait until you're hungryto eat.
Most people aren't big on breakfast anyway.
People tend to scale up their calories, the average person
towards the end of the day anyway.
So let's focus on having dinner.And if you want a meal before
then let's start to quantify what that could, should, would,
(10:59):
maybe might look like. And we can deal on dinner on the
back end. But I'm, I'm primarily would
encourage low meal frequency because a lot of people think
they have to eat five times a day.
And I'm not overcomplicating what metrics we're shooting for.
Let's just focus on eating less for right now.
Yeah, I, I think I do like a like a fasting style diet for
(11:24):
really, really busy people. Like if they say I don't have
time to eat and I'm like, well, you're eating at some point,
you've definitely found time. You've definitely.
You're finding a way to somehow consume energy.
And so all we need to look at iswhen are you doing that and what
are you eating? And then we can change it kind
of thing. And and sometimes it may be like
(11:45):
they stop at Dr. Throughs on theway home because they've got no
time to prep food, whatever. And I say, what would you order?
Cool. It's half that.
Half that order, no fries. Stop eating 2 whoppers have one
like, and it, it could be something as simple as that,
like right out of the gate. And then, yeah, I, I would go
lower on the meal frequency. I, if someone's really busy, I
do favour like a meal plan as opposed to like I want you to,
(12:09):
you know, there's obviously a calorie target, but I, I might
say like you're going to do 2 shakes and A, and a piece of
fruit each and then your dinner,you know, you've got a calorie
budget of X because it's like, Iwant to take out any bandwidth
that they have to. Think about cognitive.
Yeah, because because realistically, I'm like, these
probably aren't going to be the guys that are opening up my
fitness # planning their day or even looking at nutrition
(12:32):
labels. So I'm going to be like, how do
I make this like idiot proof? And it's so it will be.
Like. Yeah, wake up, have a protein
shake like 10 AM, like between 2:00 and 4:00 have a protein
shake or a chicken salad and A and a piece of fruit dinner.
Like you are going to have to like track something to an
extent, but you've got like a 1500 calorie budget or 1000
(12:53):
calorie budget. So it's like a combination of
like a meal plan and a bit of flexibility.
Well, think if you're someone who clearly has the perception
that they have very limited time, if you then put on that
plate, they've got to make several decisions about several
meals over the course of a week and over the course of a day,
(13:16):
that's going to come across so overwhelming.
They're going to be stressed out.
You've. Just doubled my workload and I
was already really busy. So it's like, OK, let's look to
take control over their caloric intake, as you said, but with
making as little decision as possible.
So if you lean into like a meal plan, you've made that decision
(13:37):
for them. So they haven't had to make a
decision, right? Or then again, you've said
things like protein shake and fruit, they need no prep time,
really convenient. They're super easy.
To get the bear to entry super low.
So you haven't even measured anytracking yet?
Tracking does take time and it takes, especially if they
haven't done it before. It's a skill that they learn
that is overwhelming if you if you're someone who already feels
(13:58):
like you have limited time, so you're just looking to make it
as simple and easy to follow as possible to get the immediate
result. Isn't, and I, and because of
that, like when those, those skills and things, I still want
them to learn long term, but then when they start seeing
results, they suddenly have moretime and they want to work out
(14:19):
more and they want to spend moretime on this stuff.
So it's like you really did havethe time.
You just weren't prioritizing it, but you're only willing to
give it the time when you start seeing a return on your
investment. And so I'm like, how do I get
you a really quick return? You know, it's, it's almost
like, how do I, how do I like show you that bitcoins going up
in 2 days and then be like, oh, tell me more.
(14:39):
And then it's like welcome. And, and, and it's like now
getting them to actually buy in and then want to pay more
attention. Then you can start looking at
like macro targets and you know,maybe increasing training
frequency. And stuff like that.
But but it's like initially it'sgoing to be like a pretty heavy
calorie deficit and just a really simple like plan not to
(15:02):
like I don't want to like put itnext to something like fucking
Herbalife or something. But it's like 2 shakes and a
meal. It's like it's an aggressive
calorie deficit. Like like the R word proof.
Yeah, one, 1000%. One of the ways I make a meal
plan sound attractive when I am trying to get to that point
where the guys, I say, look, this is what we're going to do
(15:23):
to put your nutrition on autopilot.
You're not going to have to worry about it.
It's going to be predictable, repeatable process, and that's
what we want. The more we have a predictable,
repeatable process, the less youhave to think about it and deal
with it. And they're like, oh, this
sounds great. Yeah.
It's like protein shakes, dude. They're like.
Yeah, yeah, yeah. Well, think I was as you were
talking then before you said theHerbalife.
(15:44):
I was like one of the one of thetactics that I use with my guys
who are like that is from the Herbalife one O 1 rule book.
It's like I get a meal which their their lunchtime is
generally going to be like say it's 600 to 800 calories a day.
Well, I'll take that meal, I'll put a protein shake there and
I'll put an apple. Now that 6800 calorie meal has
(16:06):
become a 300 calorie meal. Boom, 500.
And I've won it for them there and they've literally had to do
nothing apart from Amazon delivery.
A bag of protein? Get some apples in done.
And call it a. Day so it's like I've taken up
none of your time zero of your time if anything, I've saved you
time because now you're not driving to Barry bagels or
whatever it's called to get youryour your big egg egg cheese
(16:29):
bagel. Now you just get your protein
chicken and you leave the house.So I've I've not only have I
helped your diet, I've bought you back some of that time that
you're so struggling for as well.
Little bit of money too. Yeah, yeah.
So now it's now a win, win, win.So, yeah, I mean, so, so
essentially with, with, with nutrition, we're looking at like
the most simplistic plan, closerto a meal plan than a flexible
(16:52):
style initially and then kind ofbuilding to that and just a like
a decent calorie deficit that's just like very, very easy to
implement from a training standpoint.
Like my, I mean, my thoughts would always be like, well, we
only need to train one to two times a week to maintain muscle.
Now, if they say I want to get jacked, but I, I don't have time
(17:15):
to train, then I'm, I'm like, I would have to address the
realistic expectations and say, well, there's, you're going to
probably have to invest a bit more time into this if you
really want to see the results. But if someone's goal is to just
drop body fat, they're not too bothered about being jacked.
They just want to be lean and hold on to the mass they have.
I'm going like 2 full body workouts a week.
(17:35):
But, but I will throw in the caveat to them that it's like
the, and this isn't true for us because like we, we could over
train because we train a high intensity.
But I would, I would say to a client like this, like the price
you have to pay for only training twice a week is you
have to go hard in those workouts because we can't make
(17:56):
it up with volume. You need like if we're doing
like 2 working sets, I need you to work like I don't, I don't
need you to be on your phone dilly dally.
And it's like you've got 40 minutes to train.
Every one of those minutes needsyour attention.
Even your rest periods need yourattention.
Otherwise, like, it ain't going to work.
Yeah. So if you were going to, would
(18:16):
you go go full body as well if you go in like 2 sessions a
week? I would 100% go full body so.
How would that full body sessionlook?
How are you mapping out that that session?
That would depend on the individual more, especially if
we're talking about somebody that doesn't have a lot of time.
I would encourage some super sets.
Yeah, perfect some super sets tosave some time.
(18:37):
And again, it'll probably make them feel a little better.
They're moving a little faster, resting a little shorter.
They feel like they're, you know, doing some stuff.
They're not wasting time. Yeah, yeah.
Yeah. So I would definitely encourage
some super sets to make sure that everything gets covered.
But the main thing like Ben's saying, is I'm along the same
lines. If we only have two
opportunities, we got to get themost out of these two
(18:58):
opportunities to make it to makeit work.
Out I wouldn't be opposed to A1 upper 1 lower but could do the.
The issue with that is if you miss a workout then those
muscles aren't getting hit. For for two weeks.
Yeah, exactly. And that's why I I, if we're
talking about 1A and 1B, for me,the full body would be the one.
(19:19):
AI would probably rely more on machines for the for the
programming just because it's low setup time stack loaded.
Pin loaded machines. Pin loaded machines.
Less warm up required. So it's like you can get in, do
a couple light sets and then go into it.
You're not going to have to do afull mobility routine to get in
your squat position. You know, it's, it's going to be
(19:41):
like pressed leg extensions, like curls, like moderate Rep
range, two to three working sets.
Yeah, but. Think if you like, if you're
super set and stuff as well, like you could super set a
Romanian deadlift with a, with aleg extension and like, and what
I would do as well is I wouldn'tchange exercises very much.
Yeah. I wouldn't do like 2 sets.
(20:01):
There's two of this, 2 of this, 2 of this, 2 of this.
I do one thing, a super set and I do 4-5 sets.
Yeah. So you're not, I need to set up
something else that would move. It's like you could literally go
one session. Could be Romanian deadlift super
set with leg extensions. Five sets of that and the next
superset is pull ups superset with Ben's press, 5 sets of that
done out. So it's like done.
That's a full body where you've done by tries chest.
(20:25):
You've done everything. Quads, hams, done.
It's like all the major muscle groups are being ticked off and
you could run a session like that within 25 minutes.
Yeah, I would. I would try and use, I, I would
still put some isolation stuff in there, but I would try and
use movements that do incorporate multiple muscle
groups like a, like a chest press.
So you're getting chest, shoulders, triceps.
(20:46):
So you don't, I say you don't have to.
Like it's not going to be the end of the world if you don't do
your tricep pushdowns. Like you're not going to have to
do your lat raises because you are getting some shoulder
stimulation from it. Like if you're doing like a
neutral row, you're getting somebicep in there and stuff as
well. So it wouldn't just be isolation
stuff because then you're havingto do more work and more
exercises like you said. But yeah, that's exactly how I
(21:08):
would do it. Like the two, two sessions a
week in and out in 30 to 40 minutes.
And if you can't invest that, you are going to limit your rate
of results or you may risk some muscle loss.
But yeah, I mean, training is pretty straightforward there
(21:28):
with steps is an interesting onebecause my initial thoughts is
like, well, I'm going to capitalize on a deficit through
the diet because this person likely isn't going to add a walk
to their day. The only thing I'm going to
maybe try and say to them is like if they're doing calls and
things like that, desk treadmillcan be a great one.
(21:52):
Or it's like, I would say like, is there any work that you do in
your day where you don't have tobe on camera and you can walk
and talk? And if they're like, oh, you
know, I do my like my morning rounds, like with my, with my
meetings with my team where I'm just on phone calls.
I'm like, let's make it a habit of like any time you're doing
those calls, you're, you're pacing and you're not, you're
not allowed to sit down while you're doing those calls.
(22:13):
And just those little things, they do add up over time just in
terms of the extra calorie expenditure.
But. Like an at home walking
treadmill is. I was, I was just about to say
I've probably I should get Commission from one of these
walking pad companies. I've had, I've legit had maybe
somewhere between 15 and 20 guysthat are very busy, have a lot
(22:36):
going on say like I really, I don't have time to walk.
And these are guys that are on meetings all day and their step
average goes from 5:00 to 11:00 or 12,000 just because they put
it right under their desk duringmeetings.
Maybe right before they, they goon lunch before they start their
work work, they're popping off 10 minutes here and then they
(22:58):
have an hour meeting will their walk another 10 minutes here.
Then I tell guys it doesn't haveto be like this, this
intentional hour walking session.
If you can chip away at it throughout the day, that's much
better than it being eight o'clock 7:00 at night and you
look down and you got 8000 stepsleft to do.
(23:18):
Yeah, it's, and I mean dependingon the the client because one
thing which I do like with theseguys is, is routine.
And so even if they're, if they're working out two days a
week in that slot, I almost wantto make that slot available
every day of the week. So it's the same structure.
(23:39):
And then it would almost be likein those times you walk in.
Capitalize. On that and like or and if they
don't have those slots, I may even cut the weight training
session short and add some cardio.
I like that at gym. One, from like a health
standpoint, but also it's like you're going to burn more
calories in the time frame because you're just not willing
(24:01):
to do the 10,000 steps, which takes you an hour a day or
whatever. I can get you March on a
treadmill for 20 minutes after you train.
Get a good sweat gun. We're probably going to burn a
similar amount of calories. I tell you one, one approach
that I've liked to use as well is, you know, you see like super
setting, so like a walk. In between your like a dual.
Set so like I've done on like a CC-2 bike where I'll do a set of
(24:25):
pull ups minute on AC2 bike, a bench press minute on AC2 bike
pull ups minute C2 bike bench press so you're accumulating
while you rest in your upper body from the lifting you're not
doing hard cardio but you're just moving you're constantly
with it you do that in like a 30minute workout and you're going
to burn a low I. Will tell you, there's a guy at
my gym and he walks in circles between his sets, but like in
(24:49):
between equipment and stuff and he'll do like 20 laps or
something and he's done it. And I've literally said, mate,
stop, you're making me fucking dizzy.
Like, And it's like you're genuinely just annoying me.
Just like you're like, and everyminute it's like people are
trying to grab plates and havingto walk around you because
you're on your phone with your headphones in just bobbing
around these three pieces of equipment.
(25:10):
And I'm just like, I almost wantto lay traps for him, but I just
see if he pays attention. But that drives me mad.
So if you are going to do it like use a treadmill, yeah.
Yeah. Yeah, they don't, don't.
Walk in that way. I use the C2 bike, but I tell
you one thing that with these guys that I really like to
encourage them to, to do is because you've got things like
you've got work time, because again, this is time short,
(25:32):
You've got work time, training time, family time, leisure time,
Mrs. time. You're all these things that
take up your time. Mr. All Mr. time, Mr. Time, Mr.
John time. And it's like, well, you can
combine things like like your exercise time and your leisure
time. So for example, if one of the
(25:53):
things you like to do is watch your one show every Monday
evening after work, get the steppad out, watch it while you're
walking. Now you've combined your
exercise time and your leisure time.
If you've got family time, OK, well, can you get the family out
for a hike? Can you get the family out for,
can you go for walk to a park and then have an ice cream down
the park? Or can you, can you combine
(26:15):
family time and exercise time? Like there's a lot of ways to
condense this down so that you're not like, Oh well I've
got a 2 Choose between spending time with my family and and
doing some exercise. No, you can combine the two of
those things. And it's interesting when you do
combine them, the adherence tends to go up like when you get
guys to do things with their spouse or ladies to do things
(26:37):
with their spouse. It tends to to not be such a a
pull at that point because they start to enjoy it because it's
something that they share together.
They do, they do together. It becomes part of their routine
and things increase after that. It's very interesting to see
that pattern and it's these guysand maybe some of the ladies
have never thought about just asking your partner to come with
(26:58):
you an. Evening walk Yeah, like I almost
recommend to unless the weather's terrible, like to all
of my clients, like try and go for a walk with either your kids
or your spouse because one, it'sa great way to de stress and
decompress and debrief at the end of the day.
It's also quality time, you know, where you talk about
whatever you want. To talk about.
And you're, you're getting your steps in and stuff and just like
(27:21):
people almost look forward to their evening walk where it's
like, I swear I get to do my debrief and kind of therapy.
Yeah. And it, it becomes, it's no
different than brushing your teeth where it's like, and I
only got to do my evening walk and it's like a wind down
routine. Like that's a, I almost
recommend that over a morning walk.
Like I think I think like that evening decompression because a
lot of our clients that are the really busy ones are super high
(27:42):
stress as well. For sure.
And, and it goes back to that belief part that you were
talking about where it's like you're trying to get them to
start prioritizing themselves and getting them to see the
bigger picture of if you can invest 3 hours a week or 4 hours
a week into yourself, your productivity during the hours
that you are busy double s. And so even though we're taking
(28:04):
off 4 hours of your week, your output is becoming 2X in the
time that you are working. So you're netting more
productivity and outcome anyway.In less time.
But it's short term. You might be a bit more tired
when you're at work, you might be a bit hungry, it might be a
bit inconvenient. And because you're not, you're
not seeing the return on the investment.
But there's always a a bigger reward if you're willing to just
(28:27):
just wait. Well think if you condense all
that time, how many steps do youdo in an hour 55000.
Six more than that like. 6/6 to 7/6. 7000 in an hour.
OK, so if you just that one hourmeeting you have in the morning
with your team you did on a walkin pad you got 6000.
There, that's half. Gone that more than that, that
(28:47):
show you watch in the evening that you sit down with your
spouse, you're on a step pad. Yeah, boom.
It's not all right. You know, 12K on top of the
other daily movement you do. Then you've got the evening walk
you do after work with the misses every day where instead
of you come home when you sit down, how was your day?
And you're like, yeah, it was this.
You do that walk. That's another thirty minutes,
you know, so worth another 3000,you know, 15,000 steps up just
(29:12):
because and you've taken no extra time in your day, right?
You were gonna do the hour call,you were gonna watch the hour
show and you were gonna have thehalf hour, half hour combo with
the with the spouse, right? So now it's like, OK, well now
you've got 15,000 steps more than what you were gonna do, and
nothing else has changed. And I think that's, that's part
of the, the strategy piece that that makes this company really
(29:34):
unique, right? I think a lot of coaches kind of
what we were talking about earlier, they push their way of
doing things or how they think you should do things.
And I tell guys all the time on our very early calls, I said,
my, my job is to fit you and to mold this around you in your
(29:55):
lifestyle. So when you ask me, what do I
have to do? What should it do?
What should I'm going to pull asmuch data an objectiveness from
your lifestyle and try to mold it around you as much as I can
so we can change as little as wepossibly have to to get as many
results as we can. I'm only going to change your
(30:17):
lifestyle when I absolutely haveto.
Yeah, like Ryan, Ryan will always say, like you, you
integrate, you don't interject, right.
And so it's like we're trying toincorporate this into your life.
And like you said, like long term that that has to be
changed. Otherwise you cannot get a
different outcome. But it's going to be so gradual
and as painless as as possible rather than you just got to want
(30:38):
it more like you just you just don't prioritize.
Oh yeah? Do you just wake up two hours
earlier? Yeah.
And you just wake up at 4:00, Yeah.
I think that that comes that comes with age and life
experience as a coach, because like, you know, you speak to 20
year old me. I was that guy.
That's like you just don't have the discipline.
You just got to want it more same.
But it's like, well, you've never had a, a genuinely
important job that you don't want to lose because, you know,
(31:00):
my job was shit and I couldn't give a fuck if I got fired
because I got to get another shit job.
And then it's like, you don't have anyone else depending on
you. You don't have a partner or kids
or anything. Yeah, you know, you've got all,
all day and night to think abouttraining and stuff and you love
it. And so now you flip the switch
and that and say, well, you've got a really hectic and
stressful job that you need because you need it to provide
(31:22):
for your spouse and your kids because they can't fend for
themselves. And, and you're, you know,
you're stressed up to the eyeballs and you don't really
like training anyway. Like it's not your thing.
Like maybe you like fishing or something.
And so I say that like, like fishing's bad, but like I.
Just I just don't push myself. I know I saw him.
Pick up. But it's so it's, it's like, so
how do I get this person that doesn't like doing this thing
(31:45):
but knows they need to and also has a bunch of other shit they
need to prioritize? So your, your view of that
completely changes and you, the first thing you feel is like
empathy. And then, you know, as we kind
of coach, it's like if there's still no change, then you have
to be like, look bad. Like there's you're going to
have to sacrifice something. Something has to give.
(32:06):
I'm not saying you need to give up everything you love, you
know, and, and get a divorce andlose your kids and lose your job
to get a six pack. But you are maybe going to have
to buy some protein powder and like you're going to maybe have
to get a gym membership or invest in some gym equipment at
home. Like there's going to be
something that you need. To you might not be able to
change your breakfast every single day.
(32:26):
It might have to be pretty repetitive to get the job done.
And if you're not willing to tolerate that because like we
always have this conversation, it's like you can't just say I
want this goal, it's OK, well, let's understand the work that
is required to get the goal. Are you willing to tolerate
that? Because if you're not, well then
the goals now irrelevant. That that won't matter.
(32:47):
That won't get the outcome. Yeah, it's, it's The Who Mosey
talks about this and it's like for every, for every like goal
or even like trait or habit or something.
Like you just imagine like you're looking in a shop window
and you've got like, you know, there's like a jar of patients
and it's like, I want to be morepatient.
And it's like, well the price tag is having to wait for a
(33:11):
bunch of shit and learning the art of not deviating from your
behaviors. For a long.
Time and it's just like quite a steep price and then, you know,
like fat loss and it's like, well, the price tag is 3 hours a
week and you know, prepping somemeals and following a plan.
And a lot of times people like, I really want that.
(33:31):
And they'll and you're like, would you like to see the price
tag? And they're like, no.
And then and then you're like, well, you can't have it.
And they're like, why not? And you're like, because you
can't afford it. And it's like, oh, you're not
willing to spend the money and and you you have to look at it
as like there is a price for everything.
Like, and so like, it's not thatlike, oh, you have to grind and
(33:52):
sacrifice and everything, but there is a price.
It may not be expensive, but like there, there is a price tag
with with all of it. And it and it literally, but
this is the best part is like, you don't have to buy anything.
No one's got a gun to your head.You know, even if the doc says
like, hey, you don't change yourhabits, like you're not going to
be here in 10 years. It's like, he's not saying like
you, you need to change right now.
(34:12):
It's like just letting you know,like if you choose to not do
anything. So if there's no good or bad or
right. Or wrong with it it's just like
here's the thing here's the price.
Do you want to pay it no, sound do you want to pay it cool.
Like you're probably going to get the thing then.
Yeah, that's it. And I think I think that's one
of the special things about coaching because I think kind of
a byproduct of coaching is a increase in self-awareness for
(34:35):
the person being coached, right?And whether you consider it a
good or bad thing is is subjective.
But I think it's a good thing when people come to terms with
that price because you can say not willing to do that.
I should change my kind of what you were saying.
I'm not willing to do that. Maybe I should have a different
goal because everybody says theywant to be diced and it's like.
(34:56):
Do you? Yeah, yeah, yeah.
You know, you know what that's like.
Yeah. You know.
Yeah. And some guys will go down there
for a little while. They'll say, you know what?
I've lost 50 lbs. I feel great.
I look great. My wife thinks I look great.
I think I'm cool here. It's like, perfect.
Yeah. It's.
Awesome. You've won.
You've won the game, right? Yeah, Yeah, it's, and that's, I
can say that for myself, like I walk around pretty lean year
(35:18):
round, but I'm not shredded. I'm not diced at the side
because I know the work that it takes to get shredded year
round. I'm not willing to tolerate year
round, but I can do it at times when I'm willing to do that
work. But it's not something that I'm
willing to do 12 months of the year because there's other
things that I like to do when there's a way that I like to
live my life. And that's something that I'm
(35:39):
really happy with. And it's something you're not
shredded. I'm like, I know.
Even like like it's like at the moment, like pushing heavy lifts
in the gym. It's like the price I pay for
that is my joints hurt and and my injury risk is much higher
than it needs to be. And I'll pay every week.
Yeah, but but that's it. I'm not here.
Bill me, but but double it, giveit to the next person.
(35:59):
But like, if I get injured, thenI don't go, oh, this is
bullshit. It's like, well, you, you know,
you were, you were playing with fire to an extent.
And so it's like the price you pay for chasing these big
numbers is you're probably goingto get hurt at some point.
And then if, if that frightens you or you're not willing to
take that risk, then chasing bignumbers in the gym probably
(36:22):
isn't for you. And so again, it's like, you
look at all of it. It's like, well, how, how much
are you willing to pay? And like, what's in your budget?
Like what are you willing? That's simply, but it's don't
complain about not getting the Ferrari when your budget's 5K.
And so it's like we're going to find a car that suits your
budget and, and make that the best car we can, the absolute
finest car we can within your budget.
(36:42):
We'll. Put a private Reg on that thing.
We'll put a spoiler on there. Gets a bracing line on it.
Dice on the mirrors. But yeah, right.
And I also think another interesting thing which we
talked about very early is the price also might not be as high
as you think it is, which is whya lot of guys are saying I don't
have time, right? One of the things that I point
(37:02):
out to a lot of guys, especiallyduring the fat loss, is because
a lot of guys, they'll eventually ask the question
like, like, is this what it's like forever?
And it's like, no, it's not likethis forever.
You don't have to track forever.You can enjoy these things.
You can, you know, eat a lot of calories and have the drinks
with your boys. But if this is said goal that
you want in said time, there's some sacrifices that will
(37:25):
probably have to be made temporarily so we can get here.
But this isn't a forever thing. So I've seen people on both
sides where they they look up atthe price and it's higher than
what they think it is. And I see guys that look down on
the price and don't understand how much work it will take.
It's interesting to see both. Yeah, yeah.
Again, people's perceptions can be drastically different when
(37:48):
the target is the same. It's it's the same work
required. Some people think it's going to
cost way more than than it actually does, and some people
think it's cost way less. They are.
I didn't realize how easy that was.
It's just different to their current perception, which is why
it's important to get an idea, an objective idea, of what the
Hell's going on, because again, their perception can drastically
(38:09):
skew the actual truth. Right.
So I think if we were, if you'regoing to sum it up.
And so if if you're like the I forgot what it was, no, no time.
Big goals for these guys. We're we're looking at simplify
your meals as much as possible convenient and repetitive you
can. Get it convenient.
(38:30):
Predictable, repeatable process,Yes.
With a with a decent calorie deficit, get a desk treadmill or
a walk an in house walk in treadmill.
Be one of the best investments that you have and start start to
pair up your steps with other habits.
Be very opportunistic. With stacking.
Yeah, habit stacking and then two full body resistance
(38:51):
training workouts a week. Whether it's free weights,
dumbbells, cables, machines, stick to movements that are easy
to perform, low skill requirement, decent, you know,
three to five working sets. So you're limiting your exercise
selection or more kind of variety.
(39:12):
Hard and left hard and go hard and you will.
That's probably about as efficient as you can make this
this process. Obviously if you want faster
results, then you need to be more meticulous for certain
things. If you want to build more
muscle, probably some more training volume.
But as far as like getting as much bang for buck, you could
get pretty. That's hard to beat.
(39:33):
Results. Yeah, just hard to beat with
that. If you want to set up absolute
pythons like these. Yeah, yeah, you have no chance.
You forget it, Yeah. You forget it, Yeah.
Well, I mean, that's, that's thelast one.
Look at the look at the price tag and be realistic with your
budget and what you're willing to pay.
I think that's the big one, yeah.
That's probably the first one and then you can look at the
rest. But thank you for joining us,
(39:54):
Gudani. Hopefully you'll you'll be on
another episode of the future the most.
Handsome man we've had on the podcast. 100% yeah, we we have
to. When we walk around Scottsdale
with Kodani, me and Taylor have got bats just to beat away all
the women that are trying to jump.
On it and we're just like. Yeah, and so we turn into
bodyguards whilst we're here. But but, but anyway, be sure to
(40:22):
like and subscribe on iTunes, Spotify and YouTube and we'll
see you next time. See.
You next time. If you love this show, please
like, share and leave us a five star review so that we can help
more people. I'm John Matson, Superhuman CEO,
reminding you to always go get what's yours.
These are guys that are really, really busy, especially in the
beginning. I just want you to prioritize a
calorie number for now because the more metrics I give you, the
more time it's going to take foryou to understand those things,
plan them, prep them, or find sources for them.
And if this is somebody that wants to get the ball rolling
early, that first biggest rock. One of the tactics that I use
with my guys who are like that is from the Herbalife 101 rule
(00:22):
book. I get a meal.
Their lunchtime is generally going to be like, say it's 600
to 800 calories a day. Well, I'll take that meal.
If you can invest 3 hours a weekor 4 hours a week into yourself
your productivity during the hours that you are busy.
I'm Ryan Stevens. Doctor Taylor Waters, I'm Ben
Oliver. Welcome to the Superhuman show,
Yeah? What's up guys?
(00:48):
Welcome to the Superhuman Show with your host Ben Oliver,
joined by the Doc Taylor Waters and special guest LL LL Cool J
Cool J You may have heard some of his songs, seen some of his
movies. We've now got him on the
superstar You've. Got yeah rapper tin actor tin
(01:11):
coach. Multi talented guy, man, do a
little bit of everything, yeah. But anyway, we have we have
Kodoni, one of the senior coaches of Superhuman on the
show. And I I think it, you're the
perfect guest to have on this one relating to the topic that
we're going to talk about, whichis time poor goal, Rich.
(01:32):
So when you have clients who they will, you know, the first
conversation you have with them is I don't have time.
And so immediately you're thinking of like minimal
effective dosed. What's the least amount of
things I can have this person do, the least amount of
attention I need them to pay to still get them reasonably quick
(01:54):
results, not just slow steady because again, they're they're
typically the people that get frustrated really fast as well.
The city got no time, but it's like they're they're also
impatient. So you want things to move fast,
but you're also they're not the guys that are like, whatever you
tell me to do, I'm going to do it.
You need me to train six days, I'll do six days.
They're just they're the opposite.
You're. Looking for biggest return on
investment yeah So what behaviours can I take that are
(02:15):
going to give me the biggest ROIyeah so I can make progress with
the limited time that I. Have so, so if we we'll, we'll
break it into nutrition 1st and then we'll look at training and
then any kind of habits. Supporting Habits.
Supporting habits or behaviors that we want them to kind of
adopt and then we can just kind of summarize it.
So if we go to nutrition first. So like say I, you know, you've
(02:37):
got an onboarding call with me and I say, you know, I'm, I'm
always the, the reason I'm not in shape is because I just don't
have time. And those are the words that I
say to you. And and then you see, you know,
I'm, I'm looking to, you know, Idon't want to train more than
more than three days a week. I really don't have time to work
out, but, you know, I'll do it if I have to.
But yeah, I mean, I don't have time to prep my meals.
(03:00):
I've never tracked my food before.
Like what's like, we'll go like,what thoughts are you thinking
in your head? Because what you think versus
what you say to someone is always going to be a bit
different. But then it's like, what are
your first thoughts of like, what kind of person am I am I
working with? And then also what's going to
come out of your mouth on that initial conversation knowing
that, you know, they just signedup to our program, we want them
(03:22):
to like the program and like youand then how are you going to
start to construct their plan from from that conversation?
Yeah. And that's very common with a
lot of the people that do come to us because these are people
that are hybrid performers in other areas.
They're really busy. They have a lot going on.
Maybe it'd be multiple businesses, kids, spouses.
(03:42):
So a lot of them are in the predicament where they think
they don't have the amount of time they need.
And what I'm thinking, you can hear somebody say I don't have
time, but they can have different intentions behind it.
You can hear somebody say I don't have time.
And you can tell that they want to find a way to have time.
And you can hear somebody say I don't have time where they don't
(04:04):
want to figure out how they can have time.
So if it's somebody where I can tell that they don't want to
figure out how they can have time, I really want to get them
to flip their perspective on what it means to have time,
right? Because people have this idea
that having time means having this plush 4 hours to plan meals
(04:26):
and I get to train for two hourswhen if our goal is fat loss,
the amount of time you need to efficiently do that doesn't mean
do it optimally, but to be able to make consistent progress is
not as much time as you need. So the first thing I want to do
with that person is say, OK, well, let's run through your
day. What time do you wake up?
What time do you go to bed? And let's kind of assign what
(04:49):
happens on every hour. That's what I say.
My thought process is this is going to be fun.
This is this is going to be fun.So that's, that's my first
thought process is we need to because again, no matter what I
say from a belief standpoint, ifthey don't believe it's going to
work, it won't matter. Yeah.
So the first thing I'm thinking is we have to shift your
(05:10):
perspective on what have time means and get you to understand
that the amount of time you think you need to have might not
necessarily be true for the results you want.
You might be able to deal with having a lot less time.
Well, at the end of the day, they've they haven't got
themselves in shape before, so they don't know what time is
required to get the job done. So when they say I don't have
(05:32):
time, so well, you don't know how much time you need.
So let's figure out like, like, you know, we do.
I start going down the path first.
So like, let's start mapping outexactly what time you do have.
Because I think some people theyuse it as an out as well.
For sure. Like I'm sometimes like, I'm not
willing to do to, to get the jobdone.
And I'm going to blame it on my lack of time.
So it's like, OK, well, again, let's see what time you have.
(05:54):
Then we can start looking at theresources we have available and
we can start slotting that into the time to get the biggest ROI.
Right. Because I don't.
What I want to do is I want to take away the ability for this
conversation to be subjective. So when you say I don't have
time, you might show me something and I might say you
have plenty of time, while you still might not think that's
(06:15):
time. But if we can assign 7:00 AM, is
this 8:00 AM? Is this 9:00 AM?
Is this 10 AM? Is this then it takes the
feeling or the emotion of the subjectivity out of it?
And if we base whatever you do on these objective things, then
it takes that out of the equation.
But back to what you were sayingin terms of a lot of guys don't
think they have time, I think that has a lot to do with what
(06:37):
they compare it to. And in the age of social media
and all these Jack guys and everybody says, oh, The Rock
should be huge. That's all he does all day,
every day. Yeah, Yeah.
And they say, I don't have that kind of time.
Well, it's like, no, I don't either.
He's up at 3:00 AM. Yeah, he's.
On the rock schedule, yeah, it'syeah.
I don't think he's got loads of time available.
He's 27 movies at a time. He's.
(06:57):
Probably got two or three assistants literally like around
him being like, you need to go here now.
Yeah, this is where you need to eat breakfast now, 10 minutes,
you need to get in the car, right?
And it's like they got guide hiswhole whole whole day otherwise
otherwise didn't get done. And they compare it to a lot of
guys that have the ideal scenario and they think if I
don't have that, I can't get what I want.
And that's really far from the truth.
(07:17):
Like a point that you made whereyou know someone they don't have
time. You could always just ask the
question, like tell me how much time you believe this would take
per week. And if they go, well, I don't
know. That's why it's like, so how do
you know you don't have enough time?
Because if I, if I turn around and said, well, it takes 10
minutes, then you're like, oh, I've got 10 minutes.
It's like, I'm not saying it's 10 minutes, but you don't even
know the amount of time. But then the, the idea they have
(07:40):
in their head is probably based off someone they know that's in
shape that works out every day and you know, meal preps on a
Sunday. And so their entire belief is
around, well, the majority of people that I know that are in
shape do it this way. So it doesn't mean that's the
right way or that's the only way, but that's where they've
got that perception from. But then like again, when we we,
(08:01):
we speak about this with, you know, with how we coach and
things where we're not head of butt heads with clients on that
initial call. And we are aware of the beliefs
that need to get broken. But we're not going to try and
just, you know, immediately snapthem on the initial call.
And we're always kind of like a,well, let's, let's see, you
know, let's collect some more data.
Like you said, let's go through the schedule.
Let's see how a week looks, you know, and let's see what your
(08:23):
behaviors are versus what you say they, they are.
And then you can start to kind of put together the the the
plan. But if we you want to.
Jump in. The thing is, though, it's it's
also, and we're not saying that they're completely wrong, like,
oh, actually they've got loads of time.
They do have limited time here. Like for sure.
At the end of the day, if you run a business, have kids, the
(08:45):
chances are your time is quite, quite valuable.
Yeah, you haven't got a load of time.
But again, until we really establish how much time you do
have, we can't make the call saying I don't, I have no time.
Right, right. And that's why the first thing I
want to do is say, OK, like totally get it, You do have a
lot going on. Let's figure out what I don't
have time looks like on a day-to-day basis.
(09:07):
Yeah. And so if we, you know what,
let's just say we kind of push, we push that kind of that that
client case study aside and say minimum effective dose.
Like let's let's just say we are, we are looking at the this
client has the least amount of time possible to get the
(09:28):
results. What would that look like from a
nutrition standpoint? Like what are like the biggest
rocks that you're going to have them do to, to get like we'll
say for fat loss, you know, whatare you going to have them
prioritize or kind of apply to their nutrition?
Like let's say you've collected the initial data and it's like,
here is your plan. What are you looking at like
(09:50):
from a a calorie standpoint, a meal plan standpoint?
Like what are you telling them to prioritize in in that sense?
Yeah. So if these are guys that are
really, really busy, especially in the beginning, I just want
you to prioritize a calorie number for now, right?
Because the more metrics I give you, the more time it's going to
take for you to understand thosethings, plan them, prep them or
(10:13):
find sources for them. And if this is somebody that
wants to get the ball rolling early, that first biggest rock,
that first biggest rock from a nutrition standpoint is
understanding if we can get you to eat less food, you will start
to lose fat, right? So I want to focus on calories
1st and from a frequency standpoint, I really want
frequency to be fairly low because you're not going to be
(10:36):
the person that can eat five times a day, right?
Maybe it in the morning if you are hungry and if you're not
hungry, wait until you're hungryto eat.
Most people aren't big on breakfast anyway.
People tend to scale up their calories, the average person
towards the end of the day anyway.
So let's focus on having dinner.And if you want a meal before
then let's start to quantify what that could, should, would,
(10:59):
maybe might look like. And we can deal on dinner on the
back end. But I'm, I'm primarily would
encourage low meal frequency because a lot of people think
they have to eat five times a day.
And I'm not overcomplicating what metrics we're shooting for.
Let's just focus on eating less for right now.
Yeah, I, I think I do like a like a fasting style diet for
(11:24):
really, really busy people. Like if they say I don't have
time to eat and I'm like, well, you're eating at some point,
you've definitely found time. You've definitely.
You're finding a way to somehow consume energy.
And so all we need to look at iswhen are you doing that and what
are you eating? And then we can change it kind
of thing. And and sometimes it may be like
(11:45):
they stop at Dr. Throughs on theway home because they've got no
time to prep food, whatever. And I say, what would you order?
Cool. It's half that.
Half that order, no fries. Stop eating 2 whoppers have one
like, and it, it could be something as simple as that,
like right out of the gate. And then, yeah, I, I would go
lower on the meal frequency. I, if someone's really busy, I
do favour like a meal plan as opposed to like I want you to,
(12:09):
you know, there's obviously a calorie target, but I, I might
say like you're going to do 2 shakes and A, and a piece of
fruit each and then your dinner,you know, you've got a calorie
budget of X because it's like, Iwant to take out any bandwidth
that they have to. Think about cognitive.
Yeah, because because realistically, I'm like, these
probably aren't going to be the guys that are opening up my
fitness # planning their day or even looking at nutrition
(12:32):
labels. So I'm going to be like, how do
I make this like idiot proof? And it's so it will be.
Like. Yeah, wake up, have a protein
shake like 10 AM, like between 2:00 and 4:00 have a protein
shake or a chicken salad and A and a piece of fruit dinner.
Like you are going to have to like track something to an
extent, but you've got like a 1500 calorie budget or 1000
(12:53):
calorie budget. So it's like a combination of
like a meal plan and a bit of flexibility.
Well, think if you're someone who clearly has the perception
that they have very limited time, if you then put on that
plate, they've got to make several decisions about several
meals over the course of a week and over the course of a day,
(13:16):
that's going to come across so overwhelming.
They're going to be stressed out.
You've. Just doubled my workload and I
was already really busy. So it's like, OK, let's look to
take control over their caloric intake, as you said, but with
making as little decision as possible.
So if you lean into like a meal plan, you've made that decision
(13:37):
for them. So they haven't had to make a
decision, right? Or then again, you've said
things like protein shake and fruit, they need no prep time,
really convenient. They're super easy.
To get the bear to entry super low.
So you haven't even measured anytracking yet?
Tracking does take time and it takes, especially if they
haven't done it before. It's a skill that they learn
that is overwhelming if you if you're someone who already feels
(13:58):
like you have limited time, so you're just looking to make it
as simple and easy to follow as possible to get the immediate
result. Isn't, and I, and because of
that, like when those, those skills and things, I still want
them to learn long term, but then when they start seeing
results, they suddenly have moretime and they want to work out
(14:19):
more and they want to spend moretime on this stuff.
So it's like you really did havethe time.
You just weren't prioritizing it, but you're only willing to
give it the time when you start seeing a return on your
investment. And so I'm like, how do I get
you a really quick return? You know, it's, it's almost
like, how do I, how do I like show you that bitcoins going up
in 2 days and then be like, oh, tell me more.
(14:39):
And then it's like welcome. And, and, and it's like now
getting them to actually buy in and then want to pay more
attention. Then you can start looking at
like macro targets and you know,maybe increasing training
frequency. And stuff like that.
But but it's like initially it'sgoing to be like a pretty heavy
calorie deficit and just a really simple like plan not to
(15:02):
like I don't want to like put itnext to something like fucking
Herbalife or something. But it's like 2 shakes and a
meal. It's like it's an aggressive
calorie deficit. Like like the R word proof.
Yeah, one, 1000%. One of the ways I make a meal
plan sound attractive when I am trying to get to that point
where the guys, I say, look, this is what we're going to do
(15:23):
to put your nutrition on autopilot.
You're not going to have to worry about it.
It's going to be predictable, repeatable process, and that's
what we want. The more we have a predictable,
repeatable process, the less youhave to think about it and deal
with it. And they're like, oh, this
sounds great. Yeah.
It's like protein shakes, dude. They're like.
Yeah, yeah, yeah. Well, think I was as you were
talking then before you said theHerbalife.
(15:44):
I was like one of the one of thetactics that I use with my guys
who are like that is from the Herbalife one O 1 rule book.
It's like I get a meal which their their lunchtime is
generally going to be like say it's 600 to 800 calories a day.
Well, I'll take that meal, I'll put a protein shake there and
I'll put an apple. Now that 6800 calorie meal has
(16:06):
become a 300 calorie meal. Boom, 500.
And I've won it for them there and they've literally had to do
nothing apart from Amazon delivery.
A bag of protein? Get some apples in done.
And call it a. Day so it's like I've taken up
none of your time zero of your time if anything, I've saved you
time because now you're not driving to Barry bagels or
whatever it's called to get youryour your big egg egg cheese
(16:29):
bagel. Now you just get your protein
chicken and you leave the house.So I've I've not only have I
helped your diet, I've bought you back some of that time that
you're so struggling for as well.
Little bit of money too. Yeah, yeah.
So now it's now a win, win, win.So, yeah, I mean, so, so
essentially with, with, with nutrition, we're looking at like
the most simplistic plan, closerto a meal plan than a flexible
(16:52):
style initially and then kind ofbuilding to that and just a like
a decent calorie deficit that's just like very, very easy to
implement from a training standpoint.
Like my, I mean, my thoughts would always be like, well, we
only need to train one to two times a week to maintain muscle.
Now, if they say I want to get jacked, but I, I don't have time
(17:15):
to train, then I'm, I'm like, I would have to address the
realistic expectations and say, well, there's, you're going to
probably have to invest a bit more time into this if you
really want to see the results. But if someone's goal is to just
drop body fat, they're not too bothered about being jacked.
They just want to be lean and hold on to the mass they have.
I'm going like 2 full body workouts a week.
(17:35):
But, but I will throw in the caveat to them that it's like
the, and this isn't true for us because like we, we could over
train because we train a high intensity.
But I would, I would say to a client like this, like the price
you have to pay for only training twice a week is you
have to go hard in those workouts because we can't make
(17:56):
it up with volume. You need like if we're doing
like 2 working sets, I need you to work like I don't, I don't
need you to be on your phone dilly dally.
And it's like you've got 40 minutes to train.
Every one of those minutes needsyour attention.
Even your rest periods need yourattention.
Otherwise, like, it ain't going to work.
Yeah. So if you were going to, would
(18:16):
you go go full body as well if you go in like 2 sessions a
week? I would 100% go full body so.
How would that full body sessionlook?
How are you mapping out that that session?
That would depend on the individual more, especially if
we're talking about somebody that doesn't have a lot of time.
I would encourage some super sets.
Yeah, perfect some super sets tosave some time.
(18:37):
And again, it'll probably make them feel a little better.
They're moving a little faster, resting a little shorter.
They feel like they're, you know, doing some stuff.
They're not wasting time. Yeah, yeah.
Yeah. So I would definitely encourage
some super sets to make sure that everything gets covered.
But the main thing like Ben's saying, is I'm along the same
lines. If we only have two
opportunities, we got to get themost out of these two
(18:58):
opportunities to make it to makeit work.
Out I wouldn't be opposed to A1 upper 1 lower but could do the.
The issue with that is if you miss a workout then those
muscles aren't getting hit. For for two weeks.
Yeah, exactly. And that's why I I, if we're
talking about 1A and 1B, for me,the full body would be the one.
(19:19):
AI would probably rely more on machines for the for the
programming just because it's low setup time stack loaded.
Pin loaded machines. Pin loaded machines.
Less warm up required. So it's like you can get in, do
a couple light sets and then go into it.
You're not going to have to do afull mobility routine to get in
your squat position. You know, it's, it's going to be
(19:41):
like pressed leg extensions, like curls, like moderate Rep
range, two to three working sets.
Yeah, but. Think if you like, if you're
super set and stuff as well, like you could super set a
Romanian deadlift with a, with aleg extension and like, and what
I would do as well is I wouldn'tchange exercises very much.
Yeah. I wouldn't do like 2 sets.
(20:01):
There's two of this, 2 of this, 2 of this, 2 of this.
I do one thing, a super set and I do 4-5 sets.
Yeah. So you're not, I need to set up
something else that would move. It's like you could literally go
one session. Could be Romanian deadlift super
set with leg extensions. Five sets of that and the next
superset is pull ups superset with Ben's press, 5 sets of that
done out. So it's like done.
That's a full body where you've done by tries chest.
(20:25):
You've done everything. Quads, hams, done.
It's like all the major muscle groups are being ticked off and
you could run a session like that within 25 minutes.
Yeah, I would. I would try and use, I, I would
still put some isolation stuff in there, but I would try and
use movements that do incorporate multiple muscle
groups like a, like a chest press.
So you're getting chest, shoulders, triceps.
(20:46):
So you don't, I say you don't have to.
Like it's not going to be the end of the world if you don't do
your tricep pushdowns. Like you're not going to have to
do your lat raises because you are getting some shoulder
stimulation from it. Like if you're doing like a
neutral row, you're getting somebicep in there and stuff as
well. So it wouldn't just be isolation
stuff because then you're havingto do more work and more
exercises like you said. But yeah, that's exactly how I
(21:08):
would do it. Like the two, two sessions a
week in and out in 30 to 40 minutes.
And if you can't invest that, you are going to limit your rate
of results or you may risk some muscle loss.
But yeah, I mean, training is pretty straightforward there
(21:28):
with steps is an interesting onebecause my initial thoughts is
like, well, I'm going to capitalize on a deficit through
the diet because this person likely isn't going to add a walk
to their day. The only thing I'm going to
maybe try and say to them is like if they're doing calls and
things like that, desk treadmillcan be a great one.
(21:52):
Or it's like, I would say like, is there any work that you do in
your day where you don't have tobe on camera and you can walk
and talk? And if they're like, oh, you
know, I do my like my morning rounds, like with my, with my
meetings with my team where I'm just on phone calls.
I'm like, let's make it a habit of like any time you're doing
those calls, you're, you're pacing and you're not, you're
not allowed to sit down while you're doing those calls.
(22:13):
And just those little things, they do add up over time just in
terms of the extra calorie expenditure.
But. Like an at home walking
treadmill is. I was, I was just about to say
I've probably I should get Commission from one of these
walking pad companies. I've had, I've legit had maybe
somewhere between 15 and 20 guysthat are very busy, have a lot
(22:36):
going on say like I really, I don't have time to walk.
And these are guys that are on meetings all day and their step
average goes from 5:00 to 11:00 or 12,000 just because they put
it right under their desk duringmeetings.
Maybe right before they, they goon lunch before they start their
work work, they're popping off 10 minutes here and then they
(22:58):
have an hour meeting will their walk another 10 minutes here.
Then I tell guys it doesn't haveto be like this, this
intentional hour walking session.
If you can chip away at it throughout the day, that's much
better than it being eight o'clock 7:00 at night and you
look down and you got 8000 stepsleft to do.
(23:18):
Yeah, it's, and I mean dependingon the the client because one
thing which I do like with theseguys is, is routine.
And so even if they're, if they're working out two days a
week in that slot, I almost wantto make that slot available
every day of the week. So it's the same structure.
(23:39):
And then it would almost be likein those times you walk in.
Capitalize. On that and like or and if they
don't have those slots, I may even cut the weight training
session short and add some cardio.
I like that at gym. One, from like a health
standpoint, but also it's like you're going to burn more
calories in the time frame because you're just not willing
(24:01):
to do the 10,000 steps, which takes you an hour a day or
whatever. I can get you March on a
treadmill for 20 minutes after you train.
Get a good sweat gun. We're probably going to burn a
similar amount of calories. I tell you one, one approach
that I've liked to use as well is, you know, you see like super
setting, so like a walk. In between your like a dual.
Set so like I've done on like a CC-2 bike where I'll do a set of
(24:25):
pull ups minute on AC2 bike, a bench press minute on AC2 bike
pull ups minute C2 bike bench press so you're accumulating
while you rest in your upper body from the lifting you're not
doing hard cardio but you're just moving you're constantly
with it you do that in like a 30minute workout and you're going
to burn a low I. Will tell you, there's a guy at
my gym and he walks in circles between his sets, but like in
(24:49):
between equipment and stuff and he'll do like 20 laps or
something and he's done it. And I've literally said, mate,
stop, you're making me fucking dizzy.
Like, And it's like you're genuinely just annoying me.
Just like you're like, and everyminute it's like people are
trying to grab plates and havingto walk around you because
you're on your phone with your headphones in just bobbing
around these three pieces of equipment.
(25:10):
And I'm just like, I almost wantto lay traps for him, but I just
see if he pays attention. But that drives me mad.
So if you are going to do it like use a treadmill, yeah.
Yeah. Yeah, they don't, don't.
Walk in that way. I use the C2 bike, but I tell
you one thing that with these guys that I really like to
encourage them to, to do is because you've got things like
you've got work time, because again, this is time short,
(25:32):
You've got work time, training time, family time, leisure time,
Mrs. time. You're all these things that
take up your time. Mr. All Mr. time, Mr. Time, Mr.
John time. And it's like, well, you can
combine things like like your exercise time and your leisure
time. So for example, if one of the
(25:53):
things you like to do is watch your one show every Monday
evening after work, get the steppad out, watch it while you're
walking. Now you've combined your
exercise time and your leisure time.
If you've got family time, OK, well, can you get the family out
for a hike? Can you get the family out for,
can you go for walk to a park and then have an ice cream down
the park? Or can you, can you combine
(26:15):
family time and exercise time? Like there's a lot of ways to
condense this down so that you're not like, Oh well I've
got a 2 Choose between spending time with my family and and
doing some exercise. No, you can combine the two of
those things. And it's interesting when you do
combine them, the adherence tends to go up like when you get
guys to do things with their spouse or ladies to do things
(26:37):
with their spouse. It tends to to not be such a a
pull at that point because they start to enjoy it because it's
something that they share together.
They do, they do together. It becomes part of their routine
and things increase after that. It's very interesting to see
that pattern and it's these guysand maybe some of the ladies
have never thought about just asking your partner to come with
(26:58):
you an. Evening walk Yeah, like I almost
recommend to unless the weather's terrible, like to all
of my clients, like try and go for a walk with either your kids
or your spouse because one, it'sa great way to de stress and
decompress and debrief at the end of the day.
It's also quality time, you know, where you talk about
whatever you want. To talk about.
And you're, you're getting your steps in and stuff and just like
(27:21):
people almost look forward to their evening walk where it's
like, I swear I get to do my debrief and kind of therapy.
Yeah. And it, it becomes, it's no
different than brushing your teeth where it's like, and I
only got to do my evening walk and it's like a wind down
routine. Like that's a, I almost
recommend that over a morning walk.
Like I think I think like that evening decompression because a
lot of our clients that are the really busy ones are super high
(27:42):
stress as well. For sure.
And, and it goes back to that belief part that you were
talking about where it's like you're trying to get them to
start prioritizing themselves and getting them to see the
bigger picture of if you can invest 3 hours a week or 4 hours
a week into yourself, your productivity during the hours
that you are busy double s. And so even though we're taking
(28:04):
off 4 hours of your week, your output is becoming 2X in the
time that you are working. So you're netting more
productivity and outcome anyway.In less time.
But it's short term. You might be a bit more tired
when you're at work, you might be a bit hungry, it might be a
bit inconvenient. And because you're not, you're
not seeing the return on the investment.
But there's always a a bigger reward if you're willing to just
(28:27):
just wait. Well think if you condense all
that time, how many steps do youdo in an hour 55000.
Six more than that like. 6/6 to 7/6. 7000 in an hour.
OK, so if you just that one hourmeeting you have in the morning
with your team you did on a walkin pad you got 6000.
There, that's half. Gone that more than that, that
(28:47):
show you watch in the evening that you sit down with your
spouse, you're on a step pad. Yeah, boom.
It's not all right. You know, 12K on top of the
other daily movement you do. Then you've got the evening walk
you do after work with the misses every day where instead
of you come home when you sit down, how was your day?
And you're like, yeah, it was this.
You do that walk. That's another thirty minutes,
you know, so worth another 3000,you know, 15,000 steps up just
(29:12):
because and you've taken no extra time in your day, right?
You were gonna do the hour call,you were gonna watch the hour
show and you were gonna have thehalf hour, half hour combo with
the with the spouse, right? So now it's like, OK, well now
you've got 15,000 steps more than what you were gonna do, and
nothing else has changed. And I think that's, that's part
of the, the strategy piece that that makes this company really
(29:34):
unique, right? I think a lot of coaches kind of
what we were talking about earlier, they push their way of
doing things or how they think you should do things.
And I tell guys all the time on our very early calls, I said,
my, my job is to fit you and to mold this around you in your
(29:55):
lifestyle. So when you ask me, what do I
have to do? What should it do?
What should I'm going to pull asmuch data an objectiveness from
your lifestyle and try to mold it around you as much as I can
so we can change as little as wepossibly have to to get as many
results as we can. I'm only going to change your
(30:17):
lifestyle when I absolutely haveto.
Yeah, like Ryan, Ryan will always say, like you, you
integrate, you don't interject, right.
And so it's like we're trying toincorporate this into your life.
And like you said, like long term that that has to be
changed. Otherwise you cannot get a
different outcome. But it's going to be so gradual
and as painless as as possible rather than you just got to want
(30:38):
it more like you just you just don't prioritize.
Oh yeah? Do you just wake up two hours
earlier? Yeah.
And you just wake up at 4:00, Yeah.
I think that that comes that comes with age and life
experience as a coach, because like, you know, you speak to 20
year old me. I was that guy.
That's like you just don't have the discipline.
You just got to want it more same.
But it's like, well, you've never had a, a genuinely
important job that you don't want to lose because, you know,
(31:00):
my job was shit and I couldn't give a fuck if I got fired
because I got to get another shit job.
And then it's like, you don't have anyone else depending on
you. You don't have a partner or kids
or anything. Yeah, you know, you've got all,
all day and night to think abouttraining and stuff and you love
it. And so now you flip the switch
and that and say, well, you've got a really hectic and
stressful job that you need because you need it to provide
(31:22):
for your spouse and your kids because they can't fend for
themselves. And, and you're, you know,
you're stressed up to the eyeballs and you don't really
like training anyway. Like it's not your thing.
Like maybe you like fishing or something.
And so I say that like, like fishing's bad, but like I.
Just I just don't push myself. I know I saw him.
Pick up. But it's so it's, it's like, so
how do I get this person that doesn't like doing this thing
(31:45):
but knows they need to and also has a bunch of other shit they
need to prioritize? So your, your view of that
completely changes and you, the first thing you feel is like
empathy. And then, you know, as we kind
of coach, it's like if there's still no change, then you have
to be like, look bad. Like there's you're going to
have to sacrifice something. Something has to give.
(32:06):
I'm not saying you need to give up everything you love, you
know, and, and get a divorce andlose your kids and lose your job
to get a six pack. But you are maybe going to have
to buy some protein powder and like you're going to maybe have
to get a gym membership or invest in some gym equipment at
home. Like there's going to be
something that you need. To you might not be able to
change your breakfast every single day.
(32:26):
It might have to be pretty repetitive to get the job done.
And if you're not willing to tolerate that because like we
always have this conversation, it's like you can't just say I
want this goal, it's OK, well, let's understand the work that
is required to get the goal. Are you willing to tolerate
that? Because if you're not, well then
the goals now irrelevant. That that won't matter.
(32:47):
That won't get the outcome. Yeah, it's, it's The Who Mosey
talks about this and it's like for every, for every like goal
or even like trait or habit or something.
Like you just imagine like you're looking in a shop window
and you've got like, you know, there's like a jar of patients
and it's like, I want to be morepatient.
And it's like, well the price tag is having to wait for a
(33:11):
bunch of shit and learning the art of not deviating from your
behaviors. For a long.
Time and it's just like quite a steep price and then, you know,
like fat loss and it's like, well, the price tag is 3 hours a
week and you know, prepping somemeals and following a plan.
And a lot of times people like, I really want that.
(33:31):
And they'll and you're like, would you like to see the price
tag? And they're like, no.
And then and then you're like, well, you can't have it.
And they're like, why not? And you're like, because you
can't afford it. And it's like, oh, you're not
willing to spend the money and and you you have to look at it
as like there is a price for everything.
Like, and so like, it's not thatlike, oh, you have to grind and
(33:52):
sacrifice and everything, but there is a price.
It may not be expensive, but like there, there is a price tag
with with all of it. And it and it literally, but
this is the best part is like, you don't have to buy anything.
No one's got a gun to your head.You know, even if the doc says
like, hey, you don't change yourhabits, like you're not going to
be here in 10 years. It's like, he's not saying like
you, you need to change right now.
(34:12):
It's like just letting you know,like if you choose to not do
anything. So if there's no good or bad or
right. Or wrong with it it's just like
here's the thing here's the price.
Do you want to pay it no, sound do you want to pay it cool.
Like you're probably going to get the thing then.
Yeah, that's it. And I think I think that's one
of the special things about coaching because I think kind of
a byproduct of coaching is a increase in self-awareness for
(34:35):
the person being coached, right?And whether you consider it a
good or bad thing is is subjective.
But I think it's a good thing when people come to terms with
that price because you can say not willing to do that.
I should change my kind of what you were saying.
I'm not willing to do that. Maybe I should have a different
goal because everybody says theywant to be diced and it's like.
(34:56):
Do you? Yeah, yeah, yeah.
You know, you know what that's like.
Yeah. You know.
Yeah. And some guys will go down there
for a little while. They'll say, you know what?
I've lost 50 lbs. I feel great.
I look great. My wife thinks I look great.
I think I'm cool here. It's like, perfect.
Yeah. It's.
Awesome. You've won.
You've won the game, right? Yeah, Yeah, it's, and that's, I
can say that for myself, like I walk around pretty lean year
(35:18):
round, but I'm not shredded. I'm not diced at the side
because I know the work that it takes to get shredded year
round. I'm not willing to tolerate year
round, but I can do it at times when I'm willing to do that
work. But it's not something that I'm
willing to do 12 months of the year because there's other
things that I like to do when there's a way that I like to
live my life. And that's something that I'm
(35:39):
really happy with. And it's something you're not
shredded. I'm like, I know.
Even like like it's like at the moment, like pushing heavy lifts
in the gym. It's like the price I pay for
that is my joints hurt and and my injury risk is much higher
than it needs to be. And I'll pay every week.
Yeah, but but that's it. I'm not here.
Bill me, but but double it, giveit to the next person.
(35:59):
But like, if I get injured, thenI don't go, oh, this is
bullshit. It's like, well, you, you know,
you were, you were playing with fire to an extent.
And so it's like the price you pay for chasing these big
numbers is you're probably goingto get hurt at some point.
And then if, if that frightens you or you're not willing to
take that risk, then chasing bignumbers in the gym probably
(36:22):
isn't for you. And so again, it's like, you
look at all of it. It's like, well, how, how much
are you willing to pay? And like, what's in your budget?
Like what are you willing? That's simply, but it's don't
complain about not getting the Ferrari when your budget's 5K.
And so it's like we're going to find a car that suits your
budget and, and make that the best car we can, the absolute
finest car we can within your budget.
(36:42):
We'll. Put a private Reg on that thing.
We'll put a spoiler on there. Gets a bracing line on it.
Dice on the mirrors. But yeah, right.
And I also think another interesting thing which we
talked about very early is the price also might not be as high
as you think it is, which is whya lot of guys are saying I don't
have time, right? One of the things that I point
(37:02):
out to a lot of guys, especiallyduring the fat loss, is because
a lot of guys, they'll eventually ask the question
like, like, is this what it's like forever?
And it's like, no, it's not likethis forever.
You don't have to track forever.You can enjoy these things.
You can, you know, eat a lot of calories and have the drinks
with your boys. But if this is said goal that
you want in said time, there's some sacrifices that will
(37:25):
probably have to be made temporarily so we can get here.
But this isn't a forever thing. So I've seen people on both
sides where they they look up atthe price and it's higher than
what they think it is. And I see guys that look down on
the price and don't understand how much work it will take.
It's interesting to see both. Yeah, yeah.
Again, people's perceptions can be drastically different when
(37:48):
the target is the same. It's it's the same work
required. Some people think it's going to
cost way more than than it actually does, and some people
think it's cost way less. They are.
I didn't realize how easy that was.
It's just different to their current perception, which is why
it's important to get an idea, an objective idea, of what the
Hell's going on, because again, their perception can drastically
(38:09):
skew the actual truth. Right.
So I think if we were, if you'regoing to sum it up.
And so if if you're like the I forgot what it was, no, no time.
Big goals for these guys. We're we're looking at simplify
your meals as much as possible convenient and repetitive you
can. Get it convenient.
(38:30):
Predictable, repeatable process,Yes.
With a with a decent calorie deficit, get a desk treadmill or
a walk an in house walk in treadmill.
Be one of the best investments that you have and start start to
pair up your steps with other habits.
Be very opportunistic. With stacking.
Yeah, habit stacking and then two full body resistance
(38:51):
training workouts a week. Whether it's free weights,
dumbbells, cables, machines, stick to movements that are easy
to perform, low skill requirement, decent, you know,
three to five working sets. So you're limiting your exercise
selection or more kind of variety.
(39:12):
Hard and left hard and go hard and you will.
That's probably about as efficient as you can make this
this process. Obviously if you want faster
results, then you need to be more meticulous for certain
things. If you want to build more
muscle, probably some more training volume.
But as far as like getting as much bang for buck, you could
get pretty. That's hard to beat.
(39:33):
Results. Yeah, just hard to beat with
that. If you want to set up absolute
pythons like these. Yeah, yeah, you have no chance.
You forget it, Yeah. You forget it, Yeah.
Well, I mean, that's, that's thelast one.
Look at the look at the price tag and be realistic with your
budget and what you're willing to pay.
I think that's the big one, yeah.
That's probably the first one and then you can look at the
rest. But thank you for joining us,
(39:54):
Gudani. Hopefully you'll you'll be on
another episode of the future the most.
Handsome man we've had on the podcast. 100% yeah, we we have
to. When we walk around Scottsdale
with Kodani, me and Taylor have got bats just to beat away all
the women that are trying to jump.
On it and we're just like. Yeah, and so we turn into
bodyguards whilst we're here. But but, but anyway, be sure to
(40:22):
like and subscribe on iTunes, Spotify and YouTube and we'll
see you next time. See.
You next time. If you love this show, please
like, share and leave us a five star review so that we can help
more people. I'm John Matson, Superhuman CEO,
reminding you to always go get what's yours.
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