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Speaker: Hey guys.

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Welcome.

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Welcome to the Lifting Lindsay podcast.

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I am so excited to be here.

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I feel like it's been forever because
it has been, it's been like two months

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since we've chatted, so I'm excited.

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a lot has happened.

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Uh, it's 2026 now.

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I've turned 41.

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I hit a two 60 deadlift.

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That's double my weight.

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So I was really excited about that.

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A lot of you were awesome and joined
me for the live where I did that.

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And then this year I have a goal
of hitting a 300 pound deadlift.

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So.

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I've never really, really
focused on strength training.

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You know, a lot of you are gonna be like,
wait, but all you do is strength training.

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What I mean by that is kind of more of
like power lifting, like pure strength,

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trying to move as much weight as possible.

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Right.

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A lot of my stuff is hypertrophy work.

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So we are looking at building muscle.

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Size and strength, but it's not
pure, uh, strength or neurological

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or power lifting type training.

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So those are a little different.

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And in my next podcast episode,
I'm actually gonna go over my goals

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hitting the 300 pound, uh, deadlift.

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How I'm programming now that deadlift.

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My once a week, you know,
strength training for that.

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I'll walk you through that.

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I'll also walk you through a goal that
I have of hitting 20 pull-ups, and I'm

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really excited about that and what I'm
doing right now to kind of move through a

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strength phase to help me get more reps.

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Right now I'm kind of stuck at
10, so that is the next episode.

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I'm excited for that one.

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and I'll also share how you
can get your first pull-up now.

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Today's episode.

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You know, with 2026, I'm one of those
between Christmas and the new Year, I

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love thinking about like, new goals.

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Like, what am I gonna do?

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And I also love looking back on
the past year and been like, you

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know what, what did I accomplish?

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And am I becoming the person?

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That I wanna be and where are my
gaps and how can I fill them in,

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you know, joyful, progressive ways.

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So, so I was just thinking about
that and, and part of that thinking

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was how can I serve you better?

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How can I serve this community better?

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What can I do to help educate you
or what can I highlight this year?

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And the thing that kept coming to me over
and over again was to start a YouTube

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channel where I can give longer format.

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And a lot of it is going to actually
be focused on how can I help you

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navigate social media better?

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I know that that kind of sounds funny,
but, but think about it, when it is

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hard to navigate health and fitness
on social media because there are so,

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there so many opinions out there and.

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The information a lot of times
are just, it's wildly different.

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Okay.

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Let me, let me just use
this as an illustration.

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The other day I was on, reels and
I was just kinda scrolling and.

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Up popped up this video where
this guy, I, I was dying.

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I was laughing so hard.

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I actually sent it to my husband and
he came in the room and he was laughing

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so hard, but, okay, I'll explain
why we were both laughing so hard at

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this because this guy, he nailed it.

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He nailed the marketing,
he nailed the real.

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He had millions of views.

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He had like 20,000
likes, and he nailed it.

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It was like at the very beginning
of the reel, it was like,

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you're doing biceps curls wrong.

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It's like, oh, well I
wanna stay and watch.

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Am I doing it wrong?

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Right.

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So it, the hook was just like amazing.

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And then he, he flashed a picture of.

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anatomy, picture of the
biceps, and this is the biceps.

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And, and then he starts using
technical words like inertia,

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and you have this sticky point
where you're fighting inertia.

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And I was like, okay.

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And he kept using inertia, that word.

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And I'm like, uh, what's that
one part of, uh, princess Bride?

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When he is like, you keep using that word.

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I do not think it means what
you think it means anyways.

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It was so funny because I'm like,
I dunno, I think we have different

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definitions of inertia and then he's
like, the muscle, the strength curve

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is like this and we wanna flatten it.

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And I'm like, well, I don't
think we can flat strength.

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Do you mean I don't think
you mean strength curve.

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I mean, I think you mean resistance
profile and that's fine, but,

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but once again, you, you can't.

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Flat in that.

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And anyways, it was just really funny
and he's, he's big and muscular and

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using all the right words and all of a
sudden graphs are flashing in and, and

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people are like, wow, this is amazing.

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And anyways, I sent it to Alex and he
walked in and he is laughing so hard

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and he's like, I think every single
word he used so many big words, and

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I think every single one of 'em.

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I don't think he knows the definition.

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I'm like, that's exactly
what I was laughing about.

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And I'm like, but he, he did, he
checked every single box in what

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makes, like it pulls you in, right?

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And like he's muscular.

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Check.

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He, he uses anatomy, pictures, check.

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He used this graph, check.

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He has all these big words.

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Check all of them.

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Were wrong.

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Check, check.

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And I'm like, this is literally, this
is, and I told Alex, this is what's

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wrong with the fitness industry.

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This is it.

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Like he literally came to this crazy
conclusion based off of what looked

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intelligent, but was way off base.

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He didn't even know basic, like, you
know, used all the big words, but

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didn't even know what they meant.

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But yet.

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People who are just trying to live
their lives and have lives and have

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families, and have jobs, they don't,
they don't have time to read about

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all of these things and, and know it.

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They haven't studied it.

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This isn't their jam.

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So that was so convincing,

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and I told Alex, I'm like, I want to
help people navigate this better because

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he literally showed you a worse way.

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To do a biceps curl telling you that
he could ch it was, Aw, it was awful.

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It was.

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And I was just like, ah, this
is, how can I help my community?

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How can I help them navigate social
media better because it is so hard?

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And that is what kept coming
to my mind over and over again.

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And as I was thinking about it over
the past few weeks, I've had some

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experiences that just kind of came to
my mind and, I want to use three women

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and three experiences to illustrate
this whole idea of we've got to be

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better at navigating social media.

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And maybe how we can, and I'm, I'm hoping
that using these three women can help

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open our minds a little bit, because
often what we do is we compare our private

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lives to someone's public highlight reel.

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And what we're seeing is a, is
little glimpse and, not necessarily

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the full helpful information.

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Now, before I go into this, I, I
do wanna say really clearly that

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these three women are wonderful.

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This is not a dig at anyone.

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This is not calling anyone out.

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This is not tearing anyone down.

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This is to hopefully open
your eyes about a few things.

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Okay?

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Because I really have, I've been thinking
how can I serve you better this year?

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And I really think that this might be it.

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Helping you learn how to filter a little
bit better what we see, and helping

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you understand that yes, there are
principles we can learn from one another,

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but we are also still very individual.

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We are not all working
with the same canvas.

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We have different heights, different
genetics, different muscle insertions,

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different hormone environments, different
stress levels, different life seasons.

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If we don't understand that social
media can really mess with us.

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So let me kind of go through
three stories, which I feel

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like illustrates this very well.

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the first is a woman, someone
at the gym that I actually

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really look up to and love.

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She's a professional bikini, bodybuilder.

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She comes in, she works
hard, she's kind to people.

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She isn't showy, just disciplined,
just gets in, works hard.

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This woman has literally the most
incredible quads on planet Earth.

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I swear.

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I swear, I'm not exaggerating.

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They're unbelievable.

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And I finally gained enough courage this
past year to walk up to her and tell

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her in the least creepy possible way.

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I'm obsessed with her legs.

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Okay, I didn't say that.

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I did not say that, but I, I'm
like, okay, how can I not be creepy?

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Like, go up, talk to her, Lindsay.

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Don't be creepy though.

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Don't be creepy.

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Anyways, I just told her, you
have an incredible physique.

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You come in here and you work so hard,
and I honestly, I love your quads.

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Um, she laughed and said, what's
funny about that is genetically,

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they're actually too big for my sport.

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So when I compete, I've been told
multiple times they need to be smaller.

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So she said, so I don't train them at
all and this is just what they look like.

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And she's like even kind of hoping
they continue to like, they atrophy a

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little bit, but I don't, I don't know
if they will pass this point, but she's

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like, I don't even touch them and this
is just what they look like and I just

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want you to kind of let that sink in.

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Okay.

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This woman whose quads I
admire so much doesn't even.

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Train squat ever.

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So all of her glute stuff, all of her
hamstring stuff, she's trying to stay

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away from squat patterns and she's
doing a lot more hinge because squat

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is gonna be recruiting more quad.

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So she goes in and she does a lot of
glute stuff, but as best as possible,

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limiting anything that will touch quads.

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Isn't that so funny?

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So the hard thing about social media.

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Is oftentimes we look at someone and
think, oh, I better do what they do so

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that I can look like them, so I'm gonna
do their workout so that I look like them.

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Well, imagine if I tried to do that.

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If I'm like, oh, I love her body.

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I love her quads.

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Okay, I better do her workout
then, so that I, no, no, my,

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my quads would, would atrophy.

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They would disappear because
I have worked so hard over the

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past 10 years to build my quads.

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Like those of you who've seen
my before and after picture.

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The before picture is like a pencil.

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The after picture, I have like tripled
my quads and they're still not where they

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want, where I want to be, but genetically,
me and this woman just built differently.

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So it really is so fascinating.

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Genetics do play such a massive
role, and this is once again,

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why I want to do a YouTube.

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channel so that I can show you guys, show
you origin points, insertion points, how

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those change muscle, how bone structure
can change the look of a muscle.

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How I want to dive into all of this
with you because we live in this world

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right now where people think, oh.

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F I'm following this girl on Instagram.

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She has incredible quads and
maybe she points to her quads

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and says, you know, like, do this
to have my long, lean muscles.

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It's like, well, one, unless you're her
height, you're not gonna have longer

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muscle tissue than what you have.

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So that's like already a huge red flag.

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And a lot of what she has
may just be due to genetics.

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So we have to be so cautious when you,
when you do those exercises, One thing

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that's kind of frustrating for me
looking at social media is sometimes I'll

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look at the exercises that they share
and I'm like, those are not even quad

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exercises Nobody's building your quads.

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With that, unless they already
have your exact genetics, I thought

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that story was so funny to me.

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'cause I'm like, wow.

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Here I'm trying to look like her, and I am
doing, you know, quads three times a week.

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She, on the other hand, is like, I'm
not touching them because I like am just

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trying to atrophy or maintain what I have.

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They cannot get any bigger,
so it's so, so funny.

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A lot of people online have
great muscle shape guys.

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00:13:30,851 --> 00:13:36,971
They have great physiques or size,
and we assume that they built that

235
00:13:36,971 --> 00:13:42,611
purely from what they're currently
doing, but many of them really

236
00:13:42,611 --> 00:13:46,496
haven't gone through a huge stage of
going from bird legs to, you know.

237
00:13:47,366 --> 00:13:48,086
Quads.

238
00:13:48,746 --> 00:13:54,476
Some of it really is just how their
body distributes body fat even and

239
00:13:54,476 --> 00:13:57,686
muscle, and we don't see that part.

240
00:13:58,166 --> 00:13:58,526
Right.

241
00:13:58,526 --> 00:13:59,426
That's so hard.

242
00:14:00,063 --> 00:14:01,563
so onto the second story.

243
00:14:01,893 --> 00:14:06,003
So there is this, she's a very
cute woman who is really, really

244
00:14:06,003 --> 00:14:09,363
popular on social media and once
in a while I see her at my gym.

245
00:14:09,850 --> 00:14:13,120
we've talked, I even had her on,
uh, my podcast, I think once.

246
00:14:14,125 --> 00:14:17,965
On the podcast, it was kind of funny
because she talked about how she

247
00:14:17,965 --> 00:14:20,305
wouldn't do a a, like a A show again.

248
00:14:20,305 --> 00:14:21,775
She did a bodybuilding show.

249
00:14:21,966 --> 00:14:24,636
or maybe she couldn't because
it was 2020 or something.

250
00:14:24,636 --> 00:14:28,686
Anyways, but she prepped for it and
she told me she would never do it again

251
00:14:28,686 --> 00:14:31,776
because the dieting portion was just
too extreme for her, was just too hard.

252
00:14:32,016 --> 00:14:35,856
And she didn't care about being that lean
again because it came at such a cost.

253
00:14:36,456 --> 00:14:41,796
So last year I saw her in the gym and
I noticed, wow, she's shredded like.

254
00:14:42,291 --> 00:14:44,331
Not lean, shredded.

255
00:14:44,331 --> 00:14:46,941
We're talking about like three,
four weeks out from a show.

256
00:14:47,721 --> 00:14:49,191
So I walked up to her and was like, what?

257
00:14:49,551 --> 00:14:50,661
Did you change your mind?

258
00:14:50,931 --> 00:14:51,891
Are you doing a show?

259
00:14:52,281 --> 00:14:55,671
I mean, you look great, but you're
really like, you're not just

260
00:14:55,671 --> 00:14:57,321
lean, you're, you're shredded.

261
00:14:58,401 --> 00:15:00,771
And she's like, no, no, not doing a show.

262
00:15:01,353 --> 00:15:06,003
Now she told somebody else that life
had been stressful, and so she was just

263
00:15:06,003 --> 00:15:09,063
walking more and the weight just fell off.

264
00:15:09,613 --> 00:15:13,903
Now, if I'm being super honest, walking
a little bit more, uh, doesn't just

265
00:15:13,903 --> 00:15:17,955
take someone from someone, especially
someone who's been lifting for a

266
00:15:17,955 --> 00:15:25,155
decade, like from lean to stage,
shredded, just walking doesn't do that.

267
00:15:26,295 --> 00:15:31,215
And so she, she confided like,
like, look, it's life's been stress.

268
00:15:31,215 --> 00:15:32,115
So stressful.

269
00:15:32,505 --> 00:15:34,993
I literally can't eat.

270
00:15:35,893 --> 00:15:36,823
I can't eat a thing.

271
00:15:36,853 --> 00:15:38,323
I'm barely eating right now.

272
00:15:39,283 --> 00:15:44,533
And I was like, oh, oh, my heart
just broke for like, I'm so sorry.

273
00:15:45,613 --> 00:15:49,963
And that is how stress will impact
some people to the point that

274
00:15:49,963 --> 00:15:51,523
they just can't touch anything.

275
00:15:52,423 --> 00:15:54,013
Now, if you'd only.

276
00:15:54,568 --> 00:15:59,998
S have seen her social media, you'd think,
oh, I just need to walk a little bit more.

277
00:16:00,898 --> 00:16:01,318
Right?

278
00:16:02,578 --> 00:16:08,578
We are often really bad at understanding
the mechanisms behind results.

279
00:16:09,388 --> 00:16:14,728
So her results didn't come from just
increasing steps a little bit more.

280
00:16:15,658 --> 00:16:21,538
It was drastically reducing calories in.

281
00:16:22,348 --> 00:16:27,898
So before prepping for a show, you
know, she's tracking everything, you

282
00:16:27,898 --> 00:16:30,208
know, feeling that hunger, fighting it.

283
00:16:30,208 --> 00:16:31,348
It's really, really hard.

284
00:16:31,678 --> 00:16:37,438
This time around life
is just hard and stress.

285
00:16:37,678 --> 00:16:40,923
Some women will completely
lose their appetite.

286
00:16:42,013 --> 00:16:47,788
Now, I don't know about you, but I
don't wanna get results that way, right?

287
00:16:47,788 --> 00:16:47,848
So.

288
00:16:49,603 --> 00:16:54,073
It's so hard because we're,
we're just, once again, we're

289
00:16:54,073 --> 00:16:55,693
not seeing the full story.

290
00:16:56,443 --> 00:17:00,823
So if you think that increasing your steps
a little bit is going to dramatically

291
00:17:00,823 --> 00:17:06,583
get you, so you're seeing every single
ab pop and striations and shredded,

292
00:17:07,963 --> 00:17:10,663
that's just not, that's just not reality.

293
00:17:10,663 --> 00:17:10,783
Right.

294
00:17:11,578 --> 00:17:15,958
So we're just kinda seeing on social
media these little things that it's kind

295
00:17:15,958 --> 00:17:20,441
of not adding up right The third woman,
I've also been following this woman

296
00:17:20,441 --> 00:17:23,092
for years, probably five plus years.

297
00:17:23,482 --> 00:17:27,232
Anyways, she likewise,
uh, went from Lean to now.

298
00:17:27,232 --> 00:17:32,032
She's over the past few years, has
held a. Pretty shredded physique.

299
00:17:32,842 --> 00:17:36,442
Uh, she's about five one
very small and petite.

300
00:17:36,908 --> 00:17:40,538
and based on visuals alone,
I would probably estimate

301
00:17:40,538 --> 00:17:44,168
she's around 15% body fat.

302
00:17:44,618 --> 00:17:49,565
Uh, possibly even a little bit lower,
just depending on the, the picture

303
00:17:49,565 --> 00:17:53,465
she's showing and the lighting and
it's, you know, allowing things to pop.

304
00:17:53,465 --> 00:17:55,175
But, but she's not just lean.

305
00:17:56,135 --> 00:17:58,955
She has clear abdominal separation.

306
00:17:59,135 --> 00:18:00,635
I'm not just talking about on the sides.

307
00:18:00,635 --> 00:18:04,085
You know how somebody will be lean
and on their sides, they just kind

308
00:18:04,085 --> 00:18:09,695
of have this nice little lines down,
um, the, like the edge of their abs

309
00:18:10,085 --> 00:18:11,945
and kind of towards their obliques.

310
00:18:11,945 --> 00:18:13,625
They just have these two nice lines down.

311
00:18:13,835 --> 00:18:16,805
That's very normal for somebody
who's lean to have that.

312
00:18:17,555 --> 00:18:24,365
When I say clear abdominal separation,
I am talking about every single ab.

313
00:18:24,770 --> 00:18:25,400
Popping.

314
00:18:25,760 --> 00:18:33,320
I'm talking about very visible obliques
and dealt striations and little to no

315
00:18:33,320 --> 00:18:36,950
body fat on the lower portion of the ab.

316
00:18:36,950 --> 00:18:43,820
So that's another thing is when women
are lean, they'll have these defined

317
00:18:43,820 --> 00:18:50,960
sides to their abs, but they will have
still a softer looking lower AB shredded.

318
00:18:50,960 --> 00:18:54,260
Usually you see every separation.

319
00:18:55,205 --> 00:18:59,555
There's no body fat being held
on that lower portion at all.

320
00:18:59,555 --> 00:19:02,375
It's just very like, very lean.

321
00:19:02,375 --> 00:19:04,865
So high vascularity.

322
00:19:05,285 --> 00:19:07,955
So this isn't a soft 18 to 20%.

323
00:19:07,955 --> 00:19:08,855
Look, that's lean.

324
00:19:08,915 --> 00:19:12,599
Like I said, this is what majority
of people would call shred.

325
00:19:13,015 --> 00:19:15,745
now there's a few things that
she shared on social media.

326
00:19:15,745 --> 00:19:19,225
She tries to really be open about
everything, and I really appreciate that.

327
00:19:19,855 --> 00:19:22,165
Um, but she says she doesn't track.

328
00:19:22,975 --> 00:19:26,005
She rotates foods, which
I think is brilliant.

329
00:19:26,365 --> 00:19:28,435
Having staple foods is smart, right?

330
00:19:29,023 --> 00:19:30,823
but she, so she doesn't track.

331
00:19:30,823 --> 00:19:31,963
That's important to understand.

332
00:19:32,053 --> 00:19:36,253
She estimates her maintenance
though, uh, she's guessing.

333
00:19:36,493 --> 00:19:36,823
Uh.

334
00:19:38,008 --> 00:19:39,928
21 to 2300 calories.

335
00:19:39,928 --> 00:19:43,018
Once again, though, she doesn't
track, but this is based off of once

336
00:19:43,018 --> 00:19:45,118
in a while she'll kind of track.

337
00:19:45,958 --> 00:19:50,038
Um, but recently she actually said that
she believes that her, she's hitting

338
00:19:50,068 --> 00:19:54,808
way beyond 2300 calories, uh, most days.

339
00:19:55,978 --> 00:19:56,968
Fascinating, right?

340
00:19:57,328 --> 00:19:59,698
This is somebody who's
five one, very, very small.

341
00:20:00,163 --> 00:20:01,213
15% body fat.

342
00:20:01,513 --> 00:20:08,293
I would say she's maybe 105 to
110 pounds, but she, uh, doesn't

343
00:20:08,293 --> 00:20:10,393
share her weight on social media.

344
00:20:10,393 --> 00:20:15,073
Now I understand that because people
get weird about weight, right?

345
00:20:15,103 --> 00:20:19,453
They get kind of obsessive about it,
maybe get weird, and, and she probably

346
00:20:19,453 --> 00:20:20,713
just doesn't wanna deal with that.

347
00:20:21,147 --> 00:20:24,327
and so I get it, especially if you're
a very, very small person, like

348
00:20:24,327 --> 00:20:26,427
somebody who's five foot one guys.

349
00:20:27,687 --> 00:20:28,437
I'm five eight.

350
00:20:28,617 --> 00:20:33,657
Okay, so I'm tall and I weigh 130
pounds, so I probably have like 25

351
00:20:33,657 --> 00:20:35,667
pounds on this woman and seven inches.

352
00:20:36,537 --> 00:20:42,838
But I have coached literally hundreds of
women and, very, very small petite women.

353
00:20:42,898 --> 00:20:45,560
You know, five, one very, very small.

354
00:20:46,326 --> 00:20:49,356
I've coached women who were
around a hundred pounds.

355
00:20:50,079 --> 00:20:54,561
not at, not at 15% body fat, but, so
we were working, you know, getting

356
00:20:54,561 --> 00:20:56,211
them to have more muscle and stuff.

357
00:20:56,641 --> 00:21:00,601
but I, I just am saying I totally
understand that desire of not

358
00:21:00,601 --> 00:21:01,921
wanting to share body weight.

359
00:21:01,921 --> 00:21:03,001
'cause people get weird about it.

360
00:21:03,853 --> 00:21:06,793
so anyways, but it, let's just
give you some context though.

361
00:21:07,093 --> 00:21:10,723
Like I said, I'm five eight,
around 130 pounds, and I'm

362
00:21:10,723 --> 00:21:12,763
actually around 18% body fat.

363
00:21:13,507 --> 00:21:14,767
I lift five times a week.

364
00:21:14,977 --> 00:21:15,247
Okay.

365
00:21:16,357 --> 00:21:22,964
I get usually around 10,000 steps, and
currently I'm not doing any cardio now.

366
00:21:23,114 --> 00:21:31,844
I maintain right now with what I'm
doing around 2000 to 2100 calories.

367
00:21:32,848 --> 00:21:34,678
I go in and out of tracking too.

368
00:21:34,768 --> 00:21:36,898
I'm actually currently tracking right now.

369
00:21:37,364 --> 00:21:41,174
I'm gonna be moving into a fat loss
phase, and so I really like to know,

370
00:21:41,204 --> 00:21:42,644
okay, where am I landing right now?

371
00:21:43,427 --> 00:21:47,747
I'm going into a fat loss phase because
I think it'll be fun to shred down for a

372
00:21:47,747 --> 00:21:51,647
whole, uh, a Mexican trip that's coming
up that we're going on with friends.

373
00:21:51,647 --> 00:21:51,947
Right.

374
00:21:52,457 --> 00:21:57,677
So that's purely just for, I think it
will be fun, not because I think I need

375
00:21:57,677 --> 00:22:02,777
to, I'm weird and I'm like, I think it
will be fun to be a little bit more.

376
00:22:03,107 --> 00:22:05,327
A little leaner for this,
so that's why I'm doing it.

377
00:22:05,717 --> 00:22:10,367
But anyways, so I am landing anywhere
between 2000 calories some days,

378
00:22:10,367 --> 00:22:14,597
2100 calories, another, and I've
been maintaining my weight and

379
00:22:14,597 --> 00:22:17,057
body composition here really great.

380
00:22:17,543 --> 00:22:22,223
once again, not doing cardio, but if
I were to add in two to three days of

381
00:22:22,223 --> 00:22:29,063
cardio and even increase my steps to
around 12,000 to 15 or 14,000, I, my

382
00:22:29,063 --> 00:22:31,613
maintenance is closer to 2300 calories.

383
00:22:32,558 --> 00:22:37,208
So can you imagine me with what
I know about my body and how my

384
00:22:37,208 --> 00:22:41,828
body's responding reading if I
didn't understand what I understood

385
00:22:42,245 --> 00:22:48,275
reading somebody who's seven inches
shorter, probably 25 pounds lighter,

386
00:22:48,485 --> 00:22:51,159
having a higher maintenance than me.

387
00:22:52,329 --> 00:22:55,479
Could you like her, her, what
she's saying, her maintenance

388
00:22:55,479 --> 00:22:56,379
is, is a build for me.

389
00:22:57,504 --> 00:23:01,944
Now, if I didn't understand what
I do, that could make me feel

390
00:23:01,944 --> 00:23:06,744
like, oh, I'm, I'm not, I must
be doing something wrong, right?

391
00:23:06,984 --> 00:23:10,164
I'm taller, I weigh more,
I have more total tissue.

392
00:23:10,584 --> 00:23:14,244
My maintenance sits in, you know,
that range depending on output.

393
00:23:15,474 --> 00:23:21,624
So me looking at a five foot, one
person who weighs probably like 105,

394
00:23:21,834 --> 00:23:23,994
maybe, maybe pushing 110 pounds.

395
00:23:24,954 --> 00:23:30,024
Around 15% body fat lifting four times
a week, doing two 20 minute cardio

396
00:23:30,024 --> 00:23:34,674
sections and taking a casual hour
walk every morning and saying she's

397
00:23:34,674 --> 00:23:37,104
eating 2300 plus calories most days.

398
00:23:37,764 --> 00:23:40,374
Do you see how that's
kind of like a big claim?

399
00:23:41,082 --> 00:23:44,472
and maybe I could internalize that
and somebody else could internalize

400
00:23:44,472 --> 00:23:49,842
that, but if I'm being really honest,
I have coached hundreds of women.

401
00:23:51,763 --> 00:23:56,983
If, if everything is like accurate,
that's being portrayed here in,

402
00:23:57,073 --> 00:24:01,723
in the social media posts, this
woman is clearly an outlier.

403
00:24:02,173 --> 00:24:03,163
She's a unicorn.

404
00:24:03,823 --> 00:24:06,373
Unicorns do exist, right?

405
00:24:07,213 --> 00:24:13,993
Um, but physiologically that is
moving into the realm of a little

406
00:24:13,993 --> 00:24:16,153
bit unusual to be able to eat.

407
00:24:16,528 --> 00:24:22,978
That much being that small and also
staying at something like 15% body fat.

408
00:24:23,848 --> 00:24:27,148
But once again, two things can be true.

409
00:24:27,148 --> 00:24:31,288
At the same time, it can be
unusual, and it can also be true.

410
00:24:32,158 --> 00:24:38,458
Okay, so I don't want anybody to think
negatively about this individual.

411
00:24:39,049 --> 00:24:44,084
I think what's important
is to note that this is.

412
00:24:44,714 --> 00:24:45,494
Unusual.

413
00:24:45,524 --> 00:24:49,574
This is leaning towards
a little bit more rare.

414
00:24:49,874 --> 00:24:50,234
Okay.

415
00:24:51,041 --> 00:24:52,481
And then here's the key.

416
00:24:53,101 --> 00:24:54,601
What does this mean to you?

417
00:24:54,691 --> 00:24:59,422
What she's eating and how much
she exercises and how much she,

418
00:24:59,482 --> 00:25:01,012
what does this mean for you?

419
00:25:02,044 --> 00:25:03,664
Because this is important.

420
00:25:03,874 --> 00:25:07,894
This is how we become better
at navigating social media.

421
00:25:08,479 --> 00:25:09,589
What does it mean for you?

422
00:25:11,329 --> 00:25:14,479
Absolutely nothing.

423
00:25:16,039 --> 00:25:16,579
Nothing.

424
00:25:17,719 --> 00:25:17,989
Why?

425
00:25:17,989 --> 00:25:20,899
Because 99.9% of us are not unicorns.

426
00:25:21,259 --> 00:25:22,969
We are not the exception.

427
00:25:23,239 --> 00:25:24,259
We are the rule.

428
00:25:24,769 --> 00:25:27,649
And you have to start seeing
social media through the lens

429
00:25:27,649 --> 00:25:30,289
of that's so cool for you.

430
00:25:31,489 --> 00:25:33,889
I can be your biggest cheerleader.

431
00:25:35,644 --> 00:25:42,214
I can think that is so amazing
for you and I am so like impressed

432
00:25:42,214 --> 00:25:48,004
by you, but that doesn't actually
mean much about like for me, it

433
00:25:48,004 --> 00:25:50,044
doesn't have to be about you, right?

434
00:25:50,284 --> 00:25:53,704
It doesn't have to be that
you're doing something wrong.

435
00:25:53,989 --> 00:26:00,754
It doesn't have mean that you take
offense and get all weird and well, she

436
00:26:00,754 --> 00:26:03,409
just must be lying maybe, but maybe not.

437
00:26:04,609 --> 00:26:11,509
And I really like her and I think that
she is giving us the best information

438
00:26:11,509 --> 00:26:16,129
she possibly can about a lifestyle that
she's worked really hard to establish.

439
00:26:17,209 --> 00:26:20,839
And so I really just believe
that she's a unicorn.

440
00:26:21,949 --> 00:26:26,629
And so I want you to start
being able to spot that and

441
00:26:26,629 --> 00:26:28,609
have it not be a threat to you.

442
00:26:29,224 --> 00:26:34,744
Not mean anything to you, and yet you
can still show up and cheer her on.

443
00:26:36,214 --> 00:26:36,964
That's awesome.

444
00:26:37,294 --> 00:26:38,464
That is so awesome for you.

445
00:26:38,464 --> 00:26:39,364
It means nothing for me.

446
00:26:39,604 --> 00:26:41,044
It means nothing good or bad for me.

447
00:26:41,554 --> 00:26:42,424
I'm just a cheerleader.

448
00:26:42,724 --> 00:26:43,894
I just am inspired by you.

449
00:26:44,464 --> 00:26:50,554
And that's the cool thing is she can
inspire you to find what works for you,

450
00:26:51,165 --> 00:26:53,040
but you gotta know what works for her.

451
00:26:54,090 --> 00:26:59,400
As far as like calories and and energy
out and the inputs and the outputs are

452
00:26:59,400 --> 00:27:03,570
not going to be the same for you, right?

453
00:27:03,690 --> 00:27:05,670
So start saying that that's cool for you.

454
00:27:06,510 --> 00:27:09,780
It doesn't mean anything to me, good
or bad, it doesn't mean anything.

455
00:27:10,500 --> 00:27:12,720
But we can still cheer
each other on, right?

456
00:27:13,437 --> 00:27:17,487
Like I said, we are supposed to
make the most of our own canvas.

457
00:27:18,357 --> 00:27:21,117
Yes, there are principles we
can learn from other people.

458
00:27:21,327 --> 00:27:25,317
Progressive overload,
adequate, uh, protein, adequate

459
00:27:25,347 --> 00:27:28,467
calories and consistency.

460
00:27:28,677 --> 00:27:37,662
But how that shows up on your body will
never look identical to someone else's.

461
00:27:38,342 --> 00:27:41,307
That's not a flaw that is biology.

462
00:27:42,237 --> 00:27:45,657
So this year I am making this huge shift.

463
00:27:46,722 --> 00:27:50,892
Like I said, I'm starting a YouTube
channel specifically to go deeper

464
00:27:50,892 --> 00:27:56,952
into this kind of education, longer
form, more nuance, more physiology,

465
00:27:57,132 --> 00:28:01,752
more content, because I don't
want to just give you workouts.

466
00:28:02,832 --> 00:28:08,352
I wanna help you think better
about navigating this space, about

467
00:28:08,352 --> 00:28:09,972
showing up with a healthier mind.

468
00:28:11,187 --> 00:28:13,737
So right now I'm actually pretty
excited because I'm planning on doing

469
00:28:13,737 --> 00:28:18,207
a really big, deep dive into genetics
and just how much they can impact

470
00:28:18,657 --> 00:28:21,747
the way muscle takes shape on us.

471
00:28:22,797 --> 00:28:28,407
How two people can train the exact
same way and look completely different.

472
00:28:28,767 --> 00:28:32,667
They can even have the same
height look completely different.

473
00:28:33,072 --> 00:28:33,432
Right.

474
00:28:34,242 --> 00:28:38,232
How insertions and origin
points change everything.

475
00:28:38,232 --> 00:28:42,582
How body fat distri, uh,
distribution varies wildly.

476
00:28:43,062 --> 00:28:48,252
It's gonna be so helpful guys, if you want
to learn how to navigate social media in

477
00:28:48,252 --> 00:28:52,887
a healthier way, and stop feeling like
you're doing something wrong when you're.

478
00:28:53,862 --> 00:28:55,902
Go subscribe to my YouTube channel.

479
00:28:56,682 --> 00:28:58,752
The link is in the show notes.

480
00:28:58,752 --> 00:29:00,222
I'm so excited about this, guys.

481
00:29:00,312 --> 00:29:04,242
I really believe this is gonna
change how you see fitness.

482
00:29:04,602 --> 00:29:05,922
Thank you so much for being here, guys.

483
00:29:06,192 --> 00:29:07,842
You guys are absolutely amazing.

484
00:29:08,100 --> 00:29:11,790
I'm so, so grateful for
the community of women.

485
00:29:12,210 --> 00:29:15,360
I feel like you are like-minded.

486
00:29:15,600 --> 00:29:17,940
You want to improve yourself.

487
00:29:18,270 --> 00:29:20,520
You want to show up as
the best version of you.

488
00:29:21,360 --> 00:29:22,350
I just love that.

489
00:29:22,725 --> 00:29:23,415
I love you.

490
00:29:23,415 --> 00:29:24,165
I appreciate you.

491
00:29:24,195 --> 00:29:26,235
Have a wonderful week.