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Fat self talk yourself into a better future, but don't fool yourself it maybe your last Addiction · Connor with Honor: AI, Real Estate and Real Life

• 0:00
  SPEAKER_00: 9.40 on a Tuesday night, standing in my own kitchen, hand already on the freezer door before my brain had a vote in the matter.
• 0:07
  SPEAKER_00: Nothing was wrong.
• 0:08
  SPEAKER_00: I definitely wasn't starving.
• 0:10
  SPEAKER_00: I'd eaten dinner three hours earlier, but my body wasn't asking for fuel.
• 0:15
  SPEAKER_00: Something else entirely was doing the asking.
• 0:17
  SPEAKER_00: And there's a number I want you to hold on to for the next 15 minutes.
• 0:20
  SPEAKER_00: Eight weeks.
• 0:21
  SPEAKER_00: That's how long a real trial ran.
• 0:24
  SPEAKER_00: Men through resistance training and fasting together this particular year, and where it found at the end of those eight weeks is not what either side of the argument wants you to believe.
• 0:34
  SPEAKER_00: Good morning, good afternoon, good evening, whenever you happen to be tuning in.
• 0:38
  SPEAKER_00: This is The Last Addiction at the LastAddiction.com.
• 0:41
  SPEAKER_00: I'm not a doctor, a guru, or anybody standing above you handing you down a verdict.
• 0:47
  SPEAKER_00: I'm a guy who stood at the same freezer door more nights than I would like to admit, whether it was alcohol or food or something worse, while trying to figure out that difference between actual hunger and something that just dresses up like it.
• 1:00
  SPEAKER_00: So let's start with what the evidence actually says this year, not what a headline wants it to say.
• 1:05
  SPEAKER_00: A randomized controlled trial published in February in the Journal of Obesity put obese men through eight weeks of resistance training.
• 1:12
  SPEAKER_00: One group was also doing intermittent fasting alongside of it.
• 1:16
  SPEAKER_00: Muscular strength improved in both groups.
• 1:19
  SPEAKER_00: The fasting groups, one rep max was not hurt by the fasting.
• 1:22
  SPEAKER_00: And a broader review of the research keeps landing on the same conclusion.
• 1:26
  SPEAKER_00: Lean body mass generally holds up under intermittent fasting as long as resistance training and real protein intake are both sitting right there next to it.
• 1:34
  SPEAKER_00: Read that carefully because both halves matter equally.
• 1:38
  SPEAKER_00: Fasting alone did not build or protect the muscle.
• 1:41
  SPEAKER_00: Resistance training did the protecting.
• 1:44
  SPEAKER_00: Fasting just didn't get in the way of it.
• 1:46
  SPEAKER_00: In this particular study, under these particular conditions, now there's a completely different claim that fasting builds muscle.
• 1:52
  SPEAKER_00: And if anybody tells you the second one, they're selling you something.
• 1:56
  SPEAKER_00: Now, here's the number I asked you to hold.
• 1:58
  SPEAKER_00: In April of this year, researchers identified a protein called PICLIM and inside skeletal muscle that responds to both exercise and fasting, and it plays a real role in forming new muscle fiber through a cellular process called endocytosis.
• 2:12
  SPEAKER_00: And it's exactly, and its activity rises when the body is either working out or going without food.
• 2:18
  SPEAKER_00: Now I'm not going to tell you that this discovery means skip the gym and fast your way to bigger biceps, but that's actually not what the paper says.
• 2:27
  SPEAKER_00: And I'm not in the business of prominging you, promising you a shortcut that doesn't exist.
• 2:31
  SPEAKER_00: What it does say is that fasting is not simply neutral or hostile to muscle at the cellular level.
• 2:36
  SPEAKER_00: So there's there is in there something actually worth paying attention to when you fast.
• 2:42
  SPEAKER_00: Now call it the muscle switch.
• 2:45
  SPEAKER_00: It is one input among several, not the whole machine.
• 2:48
  SPEAKER_00: So here's the straight answer to the question I get more than any other.
• 2:51
  SPEAKER_00: Is fasting better than just eating less all day long?
• 2:55
  SPEAKER_00: No.
• 2:56
  SPEAKER_00: I'm not going to stand here and tell you that fasting beats caloric restriction for fat loss, because the actual research doesn't support that as a blanket claim.
• 3:05
  SPEAKER_00: And anybody promising you metabolic magic from a 16-hour window is skipping past what the evidence actually shows.
• 3:12
  SPEAKER_00: Now, what fasting's real edge looks like when it has one is simpler than magic.
• 3:17
  SPEAKER_00: It's structure.
• 3:18
  SPEAKER_00: Fewer decisions about food across your day, a clean, hard line between eating and not eating that some people find far easier to hold than a number they have to calculate at every single meal.
• 3:29
  SPEAKER_00: Now, that's the an adherence advantage, not really a metabolic one.
• 3:34
  SPEAKER_00: And we can go into the metabolic claims as well.
• 3:41
  SPEAKER_00: And other things on a hormone level change when you do not eat.
• 3:45
  SPEAKER_00: And adherence is the thing you that actually predicts whether your plan on Earth works six months from now.
• 3:52
  SPEAKER_00: Which brings me back to that freezer door.
• 3:54
  SPEAKER_00: So hunger and habit feel identical from the inside.
• 3:57
  SPEAKER_00: And that's the addiction mechanism underneath everything I talk about on the show.
• 4:01
  SPEAKER_00: A real caloric deficit can produce hunger.
• 4:04
  SPEAKER_00: So can the clock hitting 9.40 p.m.
• 4:07
  SPEAKER_00: Because that's when you always used to eat something.
• 4:09
  SPEAKER_00: So can stress, so can boredom, so can watching television, because your brain built a wire between the couch and that bag of chips years ago, and it doesn't care that you're not actually running low on fuel.
• 4:20
  SPEAKER_00: Feeling hungry by itself is not proof that fat loss is happening.
• 4:24
  SPEAKER_00: It's not proof of anything except that some signal fired.
• 4:27
  SPEAKER_00: Your job is figuring out which signal it actually was before you actually act on it.
• 4:33
  SPEAKER_00: There's a real uh psychological piece here too, worth saying plainly the hormone that drives appetite tends to rise on schedule.
• 4:42
  SPEAKER_00: Physiological, sorry, it tends to rise on a schedule your body's learned, spiking around the hours you've trained it to expect food.
• 4:49
  SPEAKER_00: So whether you're not you don't actually need fuel, whether or not that's the case in that particular moment, it's a habit written in your own chemistry through repetition.
• 4:57
  SPEAKER_00: So it's not a lie your body is telling you.
• 4:59
  SPEAKER_00: It's also not a command you're required to obey.
• 5:02
  SPEAKER_00: The instant it shows up, here's the objection I hear constantly, and I want to answer it strain instead of trying to wave it off.
• 5:09
  SPEAKER_00: People tell me fasting cured their blood pressure and fixed their fatty liver and turned their insulin resistance around practically overnight.
• 5:16
  SPEAKER_00: I believe plenty of people have seen real improvement.
• 5:19
  SPEAKER_00: What I will not do is hand you a timeline until your body's going to follow it, because individual, individual medical response varies enormously.
• 5:28
  SPEAKER_00: And I have my business, no business, promising you a calendar date for a result that belongs to your doctor's office, not my teleprompter.
• 5:36
  SPEAKER_00: Now, if you're managing diabetes, if you're pregnant, if you have a history of an eating disorder, or you're on blood pressure medication or anything else, you definitely want to get real medical supervision before you extend a fasting window, full stop, no exceptions.
• 5:49
  SPEAKER_00: And that is not me being cautious for legal reasons.
• 5:52
  SPEAKER_00: It's just not me wanting you to end up in an emergency room because some kind of a show made you promise your made you a promise your body couldn't cash.
• 6:00
  SPEAKER_00: Now, here's the environment part of this, because it's the part almost nobody says out loud.
• 6:06
  SPEAKER_00: Ultra-processed food is engineered on purpose by people with food science degrees to override the normal stop signal your body sends when it's had enough.
• 6:16
  SPEAKER_00: Specific combinations of sugar, fat, and salt hit a reward response harder and faster than anything your kitchen would produce on its own.
• 6:23
  SPEAKER_00: And that response has nothing to do with how many calories your body actually needs in the moment.
• 6:28
  SPEAKER_00: Now, this is not a character flaw.
• 6:30
  SPEAKER_00: This is a product working exactly as designed, the same way a slot machine is designed, the same way a phone notification is designed.
• 6:38
  SPEAKER_00: You're not weak for responding to something built by very smart, very well-paid people whose entire job was making it hard to stop.
• 6:47
  SPEAKER_00: Fasting's real, defensible edge may not be metabolic at all.
• 6:51
  SPEAKER_00: It might simply be separation, a hard window where you're not the kitchen, not standing in front of the pantry, not giving that engineered trigger a single chance to fire because the food is simply not on the table during those hours.
• 7:03
  SPEAKER_00: Structure removes decision, and removing decisions is often the whole ballgame for somebody who spent years losing that particular fight one late night bag at a time.
• 7:14
  SPEAKER_00: Now, I also get asked about extended fast, the multi-day kind, some sort of a reset or detox applying to that.
• 7:21
  SPEAKER_00: Your liver and your kidneys are already doing that job every single day without your permission or your assistance.
• 7:27
  SPEAKER_00: There's no solid evidence that starving yourself for four or five days flushes out some special reservoir of toxins sitting in your fat cells.
• 7:35
  SPEAKER_00: There is autophagy, however, and maybe there is some proof for that.
• 7:40
  SPEAKER_00: But extended fasting carries real risk, especially without medical supervision.
• 7:45
  SPEAKER_00: That's the plain version of what this show tries to sell you instead of trying to sell you the five-day miracle.
• 7:52
  SPEAKER_00: Now let's talk about the muscle side plainly because losing fat and losing yourself are not the same accomplishment.
• 7:57
  SPEAKER_00: And I've watched people chase a smaller number on the scale while quietly losing the exact tissue that was protecting the metabolism the whole time.
• 8:05
  SPEAKER_00: Protein first, if you're in any kind of caloric deficit, your muscle is under threat regardless of whether your deficit came from fasting or from counting, and the research keeps landing in the same range.
• 8:16
  SPEAKER_00: Something in the neighborhood of 0.7 to one gram of protein per pound of your goal body weight.
• 8:22
  SPEAKER_00: Spread across many meals actually fit inside your eating window, whatever you've made a decision to try that you can stick with, actually.
• 8:29
  SPEAKER_00: Resistance training second, and I mean actual resistance training, not walking around a gym touching machines or checking people out.
• 8:36
  SPEAKER_00: The study that I mentioned didn't find muscle protected by accident, been lifted consistently for eight weeks, and that's the input doing the real work.
• 8:44
  SPEAKER_00: It doesn't require a fancy program, it just means a handful of compound lifts, squats, presses, rows, something pulling and something pushing, heavy enough that that last couple of reps are genuinely hard if you're able to even complete them at all.
• 8:58
  SPEAKER_00: That's to failure.
• 8:59
  SPEAKER_00: That's two to four times a week, tracked well enough that you know whether you added weights or reps since last time.
• 9:05
  SPEAKER_00: Now, if you if you haven't touched weights in forever, actually never, either one of those cases, even if you have it's been a couple of weeks, yeah, just just be easy.
• 9:14
  SPEAKER_00: You're gonna be sore and and sore, sore is gonna be there.
• 9:18
  SPEAKER_00: And the older you get, the longer it's gonna carry on.
• 9:20
  SPEAKER_00: My God, if I ever take a month off and come back, yeah, I feel like it's my first time.
• 9:25
  SPEAKER_00: I can't, I can't extend my arms because I've you know crippled my biceps.
• 9:30
  SPEAKER_00: I can barely stand up, but there's no way I sitting on a toilet is like unless there's things to brace myself on, yeah.
• 9:38
  SPEAKER_00: So make sure you're just, you know, you go into it easy.
• 9:42
  SPEAKER_00: This this isn't gonna fix it in a very short period of time.
• 9:46
  SPEAKER_00: It's gonna take a while.
• 9:47
  SPEAKER_00: And maybe you've been at this game before, maybe you've prep done all the preparation, you've had all the self-talk, you've all the had all the journaling and the writing, and you're like, it's kind of just not working.
• 9:56
  SPEAKER_00: Well, you know, you're gonna need to keep trying until it does work.
• 10:00
  SPEAKER_00: And I don't think that's insanity at all because I look back at when I quit smoking cigarettes and when I quit chewing tobacco, when I quit drinking alcohol for the final time.
• 10:08
  SPEAKER_00: There were no big events that came as a result of that.
• 10:11
  SPEAKER_00: And if you have a big event, maybe that's the one that pushes you into recovery all the way.
• 10:16
  SPEAKER_00: Maybe that's the one that fixes the whole thing.
• 10:18
  SPEAKER_00: Somebody telling you, you know, Connor, if you keep this up, you're gonna die next week.
• 10:22
  SPEAKER_00: You're done.
• 10:23
  SPEAKER_00: You need to stop.
• 10:24
  SPEAKER_00: Maybe that's what you need.
• 10:26
  SPEAKER_00: Maybe you can imagine that having happened and that being so real to you that you're able to make that progress if that's what you need.
• 10:33
  SPEAKER_00: Me, I didn't have those events, but I tried a very long period of time to quit all of these different things.
• 10:39
  SPEAKER_00: But it didn't happen until it happened.
• 10:41
  SPEAKER_00: And it didn't happen because I did something different or embraced a new theory or a new strategy.
• 10:46
  SPEAKER_00: I just finally fucking did it.
• 10:47
  SPEAKER_00: I just did it.
• 10:48
  SPEAKER_00: I just made it happen.
• 10:50
  SPEAKER_00: And there was nothing else special.
• 10:52
  SPEAKER_00: It wasn't a group, it wasn't, it wasn't a show, it wasn't the five words that we all need to hear to really straighten us up.
• 10:59
  SPEAKER_00: It was just, I guess, I guess failing enough was enough.
• 11:04
  SPEAKER_00: So if you can't tell me whether you got stronger this month or last month and you're not really tracking your progress, you're just showing up.
• 11:10
  SPEAKER_00: So, you know, try to write something down.
• 11:12
  SPEAKER_00: Recovery third, because people treat sleep like a scheduling inconvenience instead of the thing that it's literally rebuilding the tissue that you tore up in the gym.
• 11:21
  SPEAKER_00: And when that extended fast of that deep deficit ends, plan the refeeds on purpose.
• 11:26
  SPEAKER_00: Step calories back up deliberately instead of falling face first into whatever's closest, because that uncontrolled swing back is where a lot of people undo months of real discipline after one long weekend.
• 11:37
  SPEAKER_00: If you go, if you decide you're gonna blow it out after you've maybe concluded a two or three or four-day water fast, if that's what you believe is best for you, because there is no choice in that world.
• 11:48
  SPEAKER_00: And that's so good for me.
• 11:50
  SPEAKER_00: Me having a choice, I mess it up.
• 11:52
  SPEAKER_00: If I if I'm in the salad dressing aisle, are you kidding me?
• 11:56
  SPEAKER_00: Are you serious?
• 11:57
  SPEAKER_00: Have you seen how many?
• 11:58
  SPEAKER_00: I don't even know what that means.
• 12:00
  SPEAKER_00: And that's like, you know, what am I going to eat?
• 12:02
  SPEAKER_00: Well, so when you do feed, you know, eggs, meat, fish, some vegetables.
• 12:07
  SPEAKER_00: That's that's probably what you should stick with.
• 12:09
  SPEAKER_00: And that's that's what you eat.
• 12:10
  SPEAKER_00: Now, should you be putting ketchup or honey or whatever it is you might put on these things?
• 12:16
  SPEAKER_00: No, that's that's sugar, that's carbohydrates.
• 12:18
  SPEAKER_00: Don't I again for me it worked.
• 12:22
  SPEAKER_00: That uh every whenever I eat sugar, it's like the uh the satiety thing.
• 12:27
  SPEAKER_00: It just it's not there.
• 12:28
  SPEAKER_00: I just keep going and going.
• 12:29
  SPEAKER_00: And I don't care if it's natural or not.
• 12:31
  SPEAKER_00: I can I can pound down the honey just like I can pound down the Kit Cats.
• 12:36
  SPEAKER_00: And if you want me to believe that one's healthier than you than the other, I don't know.
• 12:40
  SPEAKER_00: It still makes me just as fat, whether it's a whole bunch of Kit Kat Snicker bars or whether it's a whole bottle of honey.
• 12:46
  SPEAKER_00: Nobody should be eating a whole bottle of honey.
• 12:48
  SPEAKER_00: Yeah, I understand that.
• 12:50
  SPEAKER_00: I'm an addict.
• 12:51
  SPEAKER_00: I get that.
• 12:51
  SPEAKER_00: So I just don't have it.
• 12:53
  SPEAKER_00: All right.
• 12:54
  SPEAKER_00: Moving back into this, let me let me find out where we were.
• 12:56
  SPEAKER_00: I went off on a tangent.
• 12:57
  SPEAKER_00: So let me tell you about the badge because people ask, and I would rather make that part of the joke than I pretend I haven't figured this out, or I actually figured it out.
• 13:05
  SPEAKER_00: Law enforcement runs on donuts as a rumor.
• 13:08
  SPEAKER_00: And it's actually not untrue.
• 13:11
  SPEAKER_00: And on whatever sitting in that break room at 3 a.m.
• 13:14
  SPEAKER_00: as actual reality.
• 13:15
  SPEAKER_00: Graveyard shift doesn't care about your eating window.
• 13:18
  SPEAKER_00: Your body clock gets rebuilt by whatever schedule they hand you.
• 13:21
  SPEAKER_00: And nobody in that break room is measuring 0.8 grams of protein per pound before they inhale a bag of potato chips at four o'clock in the morning because last call took two hours longer than it should have.
• 13:32
  SPEAKER_00: And I did that plenty of times.
• 13:33
  SPEAKER_00: I never once made me feel stronger.
• 13:35
  SPEAKER_00: I just made the next shift a little heavier.
• 13:38
  SPEAKER_00: Manning up the way I used to, I use that phrase on the show, doesn't mean greeting your teeth through a symptom your body's screaming about.
• 13:46
  SPEAKER_00: It means keeping the promise you actually made to yourself, tolerating real discomfort, discomfort instead of running from the first uncomfortable feeling, protecting your health 10 years down the road instead of just this Tuesday, and picking up your phone to ask for help when the situation calls for it.
• 14:01
  SPEAKER_00: It's never once meant white knuckling through chest pain or dizziness because quitting felt like weakness.
• 14:06
  SPEAKER_00: That's not toughness.
• 14:08
  SPEAKER_00: That's just refusing to ask for help at the exact moment you may actually need it most.
• 14:12
  SPEAKER_00: So here's what I actually want from you today.
• 14:15
  SPEAKER_00: One specific thing, not a philosophy, philosophy, before your next window.
• 14:19
  SPEAKER_00: Whether that window opens up for you, ask yourself one plain question.
• 14:24
  SPEAKER_00: Is this hunger or is this 940 on a Tuesday?
• 14:27
  SPEAKER_00: Is it the clock or the couch or the stress?
• 14:30
  SPEAKER_00: Sit with the discomfort of that craving for 10 full minutes before you decide anything.
• 14:35
  SPEAKER_00: Most of the time the craving genuinely fades once you stop reacting to it automatically.
• 14:40
  SPEAKER_00: Sometimes it doesn't.
• 14:42
  SPEAKER_00: And that's useful information as well.
• 14:44
  SPEAKER_00: If you've really, really abused yourself over this time, which maybe you had, I mean, my God, these scientists, they can make food with such a high bliss point.
• 14:53
  SPEAKER_00: Yeah, they have a name, bliss point.
• 14:55
  SPEAKER_00: Isn't that amazing?
• 14:56
  SPEAKER_00: So they make food, the higher the bliss point, the better, because it's typically super inexpensive for them.
• 15:03
  SPEAKER_00: We're willing to pay whatever it is for it, and we can't put it down.
• 15:06
  SPEAKER_00: Because even when you get your gut extended as far as it have, and you have those little receptors firing saying, distention, distention, you know, stop, stop, stop, you just keep going.
• 15:17
  SPEAKER_00: I mean, almost to a point where if they could have you rupture yourself physically by eating the food because you never stop making it that addictive, I'm sure that would be a plus.
• 15:28
  SPEAKER_00: Because then you could really involve medical staff a lot quicker than maybe somebody taking 10, 15 years to get themselves that fat.
• 15:36
  SPEAKER_00: Now, let me give you the refeed plan too, because this is where I've personally watched the most damage happen, including my own.
• 15:42
  SPEAKER_00: When an extended fast or heart deficit ends, the instinct is to eat like the last five days didn't happen.
• 15:50
  SPEAKER_00: That uncontrolled swing back can undo weeks of real discipline in a single long weekend and leave you feeling like your whole effort failed, which it probably did.
• 15:59
  SPEAKER_00: You can go after a three, four, five, six, seven, eight, nine-day water fast, whatever, whatever you believe is healthy, whatever your medical professional believes, and you can ruin it in a day.
• 16:10
  SPEAKER_00: One day.
• 16:11
  SPEAKER_00: I know it doesn't seem like it, but oh yes, of course you can.
• 16:15
  SPEAKER_00: So step your, you know, you feel like that whole effort feels, so step your intake back up over two or three days instead of one enormous meal.
• 16:24
  SPEAKER_00: Keep the protein at the top of the plate the entire time and treat maintenance as a skill you're practicing, not a reward lap you're entitled to.
• 16:32
  SPEAKER_00: Protein powder, no.
• 16:33
  SPEAKER_00: Just, just, you know, meat, eggs, fish, and some vegetables.
• 16:38
  SPEAKER_00: That's that's what that protein should look like.
• 16:40
  SPEAKER_00: And meat, no, lean fat.
• 16:42
  SPEAKER_00: You need you need that fat in there too, folks.
• 16:44
  SPEAKER_00: You don't want to go leaning out.
• 16:46
  SPEAKER_00: And again, talk to your doctor, your dietitian, all these other people.
• 16:49
  SPEAKER_00: And make sure you hit your protein target.
• 16:51
  SPEAKER_00: I know, I know it sounds dumb, but if you if you want to get to 180 and you're 250, then you need that 180, 160, 180 grams of protein every day.
• 17:02
  SPEAKER_00: Are you lifting weights?
• 17:03
  SPEAKER_00: No.
• 17:04
  SPEAKER_00: Well, I mean, you should be.
• 17:05
  SPEAKER_00: Maybe not weights.
• 17:06
  SPEAKER_00: My God, I have a couple 20-pound dumbbells sitting kind of everywhere.
• 17:10
  SPEAKER_00: Maybe start yourself out with a couple fives or a couple tens.
• 17:12
  SPEAKER_00: There's no shame in this.
• 17:14
  SPEAKER_00: And just lift them and hey you can't anymore.
• 17:16
  SPEAKER_00: And then if you can lift them way too much and it becomes like so long, you're you just keep doing it and never get you never get tired of it.
• 17:22
  SPEAKER_00: Well, then you need to change that number.
• 17:25
  SPEAKER_00: So go buy two tens or something, a couple big bottles of water, a couple gallons of milk.
• 17:31
  SPEAKER_00: I don't know how many pounds that is, but I mean something.
• 17:34
  SPEAKER_00: You'll be able to figure it out.
• 17:35
  SPEAKER_00: Now, hit that protein target, not your caloric target, not your fasting window, but actually your protein.
• 17:41
  SPEAKER_00: Pick a number in the range that I gave you earlier and hit it before you worry about anything else on your plate.
• 17:46
  SPEAKER_00: That should, that should go in first.
• 17:49
  SPEAKER_00: Your protein should go in first.
• 17:50
  SPEAKER_00: I know people like to separate, but if you're eating sugar and carbs and and stuff like that on the plate, like potatoes and and rice and white bread or any kind of bread, wheat bread, whole gold, grain, you know, enriched, non-enriched, whatever it is, yeah, no, that's that you shouldn't be eating that.
• 18:06
  SPEAKER_00: Like I said, meat, eggs, fish, vegetables.
• 18:09
  SPEAKER_00: That's what you should eat, and that's what should be on the plate.
• 18:12
  SPEAKER_00: So maybe instead of starting with the vegetables, I would not start with the meat.
• 18:16
  SPEAKER_00: So get the meat in.
• 18:17
  SPEAKER_00: Once you're done with the meat, then you can finish with vegetables if that's what you want.
• 18:21
  SPEAKER_00: But you got to get that meat in.
• 18:24
  SPEAKER_00: The craving at that freezer door on a Tuesday night was never really about the freezer.
• 18:29
  SPEAKER_00: It was about a clock, a habit, and a body that had been trained for years to expect something the moment that hour arrived.
• 18:34
  SPEAKER_00: Understanding that difference is most of the actual battle, and it is a battle you can genuinely win.
• 18:40
  SPEAKER_00: One deliberate 10-minute pause at a time.
• 18:43
  SPEAKER_00: It does come as a wave.
• 18:44
  SPEAKER_00: It really does.
• 18:45
  SPEAKER_00: And when it hits, it's high and it feels like you're starving to death.
• 18:49
  SPEAKER_00: But if you got fat on you, you ain't starving.
• 18:53
  SPEAKER_00: You got to get down to like bodybuilder on stage body weight, like ripped like that, where you can just pull your skin off you.
• 19:01
  SPEAKER_00: I don't even know what that's like.
• 19:03
  SPEAKER_00: That's that's when missing a meal is going to be a problem.
• 19:07
  SPEAKER_00: All right.