511 The Science of Hunger, Optimal Health and Body Love with Celebrity Nutritionist Kelly LeVeque

"Your life is the lens through which you choose to view it through." - Kelly LeVeque If you enjoyed this episode, check out show notes, video, and more at http://lewishowes.com/511 Get more from Lewis! Get my New York Times Bestselling book, Make Money Easy! Get The Greatness Mindset audiobook on SpotifyText Lewis AIYouTubeInstagramWebsiteTiktokFacebookX

Speaker names marked ? are inferred from speaking time and the show’s known hosts — they are not voice-verified.

• 0:00Lewis Howes?

  This is episode number 511 with celebrity nutritionist Kelly LeVeque.

• 0:07Lewis Howes?

  Welcome to the School of Greatness. My name is Lewis Howes, a former pro athlete turned lifestyle entrepreneur. And each week we bring you an inspiring person or message to help you discover how to unlock your inner greatness. Thanks for spending some time with me today. Now let the class begin.

• 0:33Lewis Howes?

  Oh my goodness, oh my goodness, oh my goodness, guys. We are less than two months away, baby. Summit of Greatness, less than two months away. We are going to be breaking bread, dancing our faces off, going all day, all night, early morning workouts with mega stars, huge inspirational speakers during the day, networking, partying, events. Oh my gosh, Columbus, Ohio. I cannot wait to be home and to welcome you all home. Go check out the speaker lineup. I literally have never seen an event with this many mega superstars.

• 1:14Lewis Howes?

  Huge superstars, big, big speakers, guys. They are the top of the top. The, the most inspiring that I've ever seen. We've got Ray Lewis, one of the all time greatest football players. We've got Esther Perel, one of the top 10 most watched Ted Talks of all time, and just unbelievable speaker. I've seen her multiple times. She blows me away. We've got Brendon Bouchard. Oh my gosh, Mel Robbins, one of the top female speakers in the world. We've got Maria Sharapova. She is one of the greatest tennis players of all time. Les Brown, literally the godfather of inspirational speeches.

• 1:57Lewis Howes?

  We have the best of the best. Go check out the entire lineup, summitofgreatness.com. And if you've not got your ticket, guys, it is going up in the next week. The ticket price- are going up. Go to Summit of Greatness.com right now. Get your tickets. This is going to be the most inspirational event of the year. I'm telling you, you have no clue what's in the store. And if you were there last year, you know how big and amazing it was. And believe me, we are going even bigger and better. Go to Summit of Greatness.com right now. Check out the speakers. Get your ticket for yourself, your friends, and I will see you there. We have

• 2:40Lewis Howes?

  a great episode today. Kelly LeVeque, she is a holistic nutritionist, wellness expert, and celebrity health coach. She has a passion and a nerdiness for understanding the entire science of food, the body, nutrition, hormones. She, she blew me away with the stuff she, she understood. She's been featured in all the top wellness and press publications like Vogue and E! News and People and all the mainstream stuff. She's got celebrity clients like Chelsea Handler and Jessica Alba. They swear by her. And she's helped so many people improve their health,

• 3:22Lewis Howes?

  their lifestyle, and their eating. And I wanted to break things down and make it simple. Because I get so confused all the time with every frickin' diet that's out there and all these different advices and opinions. How do we really know what we should be doing to optimize our health and nutrition? She really breaks down the science of it, which I love. All the research and science she has everything backed by. And some of the things we talked about are how Kelly got started in her nutrition consulting as a side hustle while she was working corporate earlier in her life. Also, what happens when people get tunnel vision about their health? What hunger hormones actually are and how to manage them to optimize your genes and your DNA?

• 4:03Lewis Howes?

  Why our self-worth is tied to our body image? How to make sure you're optimizing all the food you're eating throughout the day? Also, we talk about branding and how to go from having zero clients to getting a ton of celebrity clients in the process of doing that. If you're a health coach, a business coach, and you want to pick up more clients, she talks about how she did this before she had anything. Guys, this is a powerful interview. Make sure you share with your friends, LewisHowes.com/511 with Kelly Levesque. And before we dive in, I want to give a shout out to the review of the week. And every week, we check out these reviews over on iTunes. So if you're listening to the podcast, you can always open the podcast app and leave a review

• 4:46Lewis Howes?

  and get your chance to be shout out on the interviews. This is from Moffett, who said, "Life changing, compelling, entertaining. I could go on and on. This podcast is a must listen for everyone. Lewis talks about amazing topics with a wide variety of wonderful guests. I love the long episodes for my daily mindfulness strolls, and I listen to the Five Minute Friday episodes on repeat while driving to work. Thank you, Lewis, for such incredible podcasts. I'm forever grateful." So Moffett, thank you so much for your review and for being chosen as the review of the week. And again, you guys can head over to iTunes or open up your podcast app and leave your review right there. All right, guys, let's dive into this one. I'm pumped. I hope you enjoy this one.

• 5:31Lewis Howes?

  The one and only Kelly LeVeque.

• 5:36Lewis Howes?

  Welcome back, everyone, to the School of Greatness Podcast. Excited about our guest, Kelly LeVeque in the house.

• 5:41Speaker 01

  Thank you so much for having me, Lewis. I'm so excited to be here.

• 5:44Lewis Howes?

  I'm excited you're here. I got introduced to you through my girlfriend, Jen, who you guys met, I think, through a training facility, through a mutual friend. And she keeps talking about you, and she doesn't tell me people ever to have on. She never recommends anyone, but she kept talking about you, and I was like, I don't know. And then she was just like, it was insistent. So at some point, I got to listen to her, right?

• 6:07Speaker 01

  There's some big high heels to fill then today, don't I?

• 6:10Lewis Howes?

  Exactly, yes. So I'm excited you're here. And You are, you would call yourself a nutritionist or?

• 6:19Speaker 01

  Yes.

• 6:19Lewis Howes?

  Wellness coach slash?

• 6:21Speaker 01

  No, well, I have a health coaching degree and then I went back to UCLA and Berkeley to get my postgraduate nutrition training done. And so, yes.

• 6:29Lewis Howes?

  Okay, cool.

• 6:30Speaker 01

  Nutrition.

• 6:31Lewis Howes?

  And you work with celebrity clients like Jessica Alba and Chelsea Handler, I think I saw, and a few other celebrities. And you were just talking about before we started rolling that your life is kind of surreal right now, right?

• 6:43Speaker 01

  Yes.

• 6:43Lewis Howes?

  You feel like, you know, six years ago, you were not here.

• 6:46Speaker 01

  Yeah.

• 6:47Lewis Howes?

  Now you're working with like these huge clients, these big celebrities that all like trust everything you say and follow your every word.

• 6:53Speaker 01

  Yes.

• 6:53Lewis Howes?

  So, how did you get here? You know, where were you six years ago and how did you get here now?

• 7:00Speaker 01

  Right, well, out of undergrad, I went into cancer and genetics. So I had an eight-year corporate career.

• 7:07Lewis Howes?

  Wow.

• 7:07Speaker 01

  In cancer and genetics and the whole time I was always talking about health and nutrition and jumping into research because my job was in cancer and so I had to read research every single day. And I knew how to decipher a study, I knew what a significant P-value was. So I would just, you know, Google in PubMed, not on Google, but in PubMed, the nutritional research. And would geek around inside of that and tell my friends what to do at parties that, you know, have them meet me for like high-intensity training with like fasted little things that I was learning. And I think my friends got really annoyed with me talking about it. They're like, why don't you just do it? You can have a career in this.

• 7:49Speaker 01

  And it was a saturated space. It also wasn't very popular when I was in college because I'm 34.

• 7:54Lewis Howes?

  Right.

• 7:54Speaker 01

  To be an RD, a lot of RDs ended up, that's a registered dietitian for anyone who doesn't know. They ended up working in hospitals, dialysis centers, and that's not what I wanted to do. I wanted to talk about how to feel great. I wanted to talk about how to be vibrant and fuel your body the right way. I wanted to make it accessible and easy. And I felt like a lot of people had a lot of drama, like surrounding food. So, one of my girlfriends was like, what are you doing? You're from a family of entrepreneurs. Go out and do it. Stop like sitting on. This, you know, W not, you know, getting your regular paycheck and health insurance and that's scary.

• 8:32Speaker 01

  So I decided to start a side hustle. So I went back to school at night and used my like corporate paycheck to pay for my website. My professional images, stayed up late when other people wouldn't. And I just kept saying yes. So it, you know, fast forward and in September 2015, I was able to transition because I was getting so many inquiries to work with me. That I felt sa- it was felt safe enough. And I think it's also, there's something so beautiful about having a side hustle. Because it isn't your main form of income. So you're not like a cheesy sales rep. And you're not pushing people and I was never signing people up for meeting with me for a package of 10 sessions or anything like that. I was like, I'm gonna earn it every single time.

• 9:18Lewis Howes?

  Just do one.

• 9:19Speaker 01

  Yeah.

• 9:19Lewis Howes?

  And then keep selling one, right?

• 9:20Speaker 01

  Yeah. And in the beginning, I mean, my first half a dozen clients I saw for free. I wanted their transformations. I would call them, give them meal plans, work with functional medicine doctors to get blood tests. I loved the science. So it wasn't just a prescrip- the general prescription for everyone. It was like, what are your symptoms and how do we fix that?

• 9:40Lewis Howes?

  I think it's important topic is so many, there's a lot of people in health and wellness who are listening. Health coaches, personal trainers that I know that listen. And most people aren't willing to work for free right away.

• 9:50Speaker 01

  Sure.

• 9:51Lewis Howes?

  You've gotta work for free, I think. Unless you can sell something, work for free and get great testimonials.

• 9:55Speaker 01

  Right.

• 9:56Lewis Howes?

  Case studies. Whether you're a health coach, business, marketing, it doesn't matter. Work for free, get a few clients and show incredible results for them.

• 10:03Speaker 01

  Yes. You, I mean, you have to bring value. And if you think about those five people that I worked with for free. And you, and they told five friends or walked into a party and looked leaner, looked stronger, looked more vibrant, had clearer skin.

• 10:17Lewis Howes?

  Happier.

• 10:18Speaker 01

  Were happier, were talking about how great they felt, how, how their sleep had improved, how they were being more productive at work. How they were even just like maybe a better spouse or mom or dad, that. Paid itself off tenfold.

• 10:30Lewis Howes?

  Yeah.

• 10:31Speaker 01

  I mean, it's amazing to me and, and those are some of my favorite people because I had to work hard for that. And I think there is so something to be said about, you know, blood, sweat and tears for a client, for your business, for the people you work with. Cause it makes, I mean, when I was growing up, my dad never said, you have to have straight A's. He just said, I want you to try your best, which is almost worse because

• 10:54Lewis Howes?

  It's bad?

• 10:55Speaker 01

  It's, it's asking you like, well, what is your best? You know, yeah, you could slide and slack and seize for degrees or whatever, but it was worse. It's almost like when they say, um, you know, I'm not mad, I'm just disappointed.

• 11:08Lewis Howes?

  Hmm. That feels bad.

• 11:10Speaker 01

  That's worse.

• 11:11Lewis Howes?

  So he wasn't saying like, here's excellence and we want you to strive for that.

• 11:14Speaker 01

  Yeah.

• 11:15Lewis Howes?

  Just give your best.

• 11:16Speaker 01

  Yeah.

• 11:16Lewis Howes?

  It's all good either way.

• 11:17Speaker 01

  He was testing what I thought was excellent.

• 11:19Lewis Howes?

  Ah.

• 11:20Speaker 01

  Which I thought was pretty powerful. So.

• 11:23Lewis Howes?

  Did you get straight A's?

• 11:25Speaker 01

  Uh, I did.

• 11:27Speaker 01

  I did. I'm a daddy's girl and I, you know.

• 11:29Lewis Howes?

  But he didn't say get straight A's.

• 11:31Speaker 01

  No, he never did. You know, and for my sisters and I, each of us were different. Um, and I'm the oldest of three, so you know, I set the example, but, um, but he was an entrepreneur and I became an entrepreneur and the side hustle was so fun and so my passion and something that I would spend hours researching, you know, became like a, I guess, kind of like a Dave Asprey where I wanted to get every test done on my own body, understand how they worked. Um, yeah. And I just have always loved it, but I didn't, you know, I didn't want to create drama for other people. I wanted it to be really accessible, really easy, really doable, really realistic. And I think that's what has become so successful for me.

• 12:11Speaker 01

  When I work with these clients that have, you know, high stress jobs, they have to be in red, on the red carpet. Maybe they're on TV or in the movies and they have to portray excellence, um, and beauty and brains.

• 12:27Speaker 01

  They need the fuel to do that and it doesn't have to be perfect. But they need to be consistent and I think consistency sometimes is better than perfection.

• 12:38Lewis Howes?

  Perfection or just being up and down exhausted and yeah.

• 12:41Speaker 01

  So.

• 12:42Lewis Howes?

  I mean, here's the, here's the challenge I have with, uh, we have a lot of different health people that come on and there's so many different extreme diets or just extreme like this is the way to do it. If you want to be lean shredded, strong, whatever it is.

• 12:54Speaker 01

  Sure.

• 12:54Lewis Howes?

  Skinny. And for me, I just feel like what, there's gotta be something that's easy for everyone.

• 13:02Speaker 01

  Yeah.

• 13:02Lewis Howes?

  To follow. But everyone's like swears by their way. Like you said, you've tested a lot of these things. It sounds like you've tested fasting. You've tested probably paleo and keto and all these other things.

• 13:11Speaker 01

  Sure.

• 13:11Lewis Howes?

  Assuming, right?

• 13:12Speaker 01

  Tested it all.

• 13:13Lewis Howes?

  So what's, what works? What's the most effective thing to, to have a healthy, whole, holistic life and body?

• 13:20Speaker 01

  Sure. Well, I think, first of all, I think they all work and I think a lot of them are really the same. Like if we take, if we take paleo, we take Mediterranean and we take Atkins and we take keto.

• 13:31Lewis Howes?

  Same thing.

• 13:31Speaker 01

  Like if you really look at the biology of it.

• 13:33Lewis Howes?

  The beans or the cheese or whatever.

• 13:35Speaker 01

  Yeah. You can look at the biology of it and simplify it to the inputs, which is what I do in my book. Um, is I talk about protein, fat, fiber and greens, like green vegetables, things that are deep in color and phytochemicals and nutrients to fight basically oxidative stress. But it really comes down to like ditching the drama and saying, okay, Louis, would you rather have bison over wild salmon? Cool. You can have that. It's going to break down to amino acids in your body that are going to be used for muscle growth. That's going to be used to synthesize collagen. That's going to turn off four hunger hormones in your body. And cool. Let's not go tit for tat over what's better and why. They both have omega threes. And if you're sourcing good quality food, we don't need to like have a fight about it.

• 14:18Lewis Howes?

  Yeah.

• 14:18Speaker 01

  Right? And, and I think that's where people get caught up is they look at health in a silo and they read one article that says they need to add turmeric or acai or matcha to something. And then all of a sudden they're having all these weird tonics all day long. To get it in.

• 14:33Lewis Howes?

  Yeah. Especially here in LA.

• 14:35Speaker 01

  Yeah. Yeah, exactly. So for me, it's really, I worked with people to turn off hunger hormones and, and we do that with.

• 14:43Lewis Howes?

  What does that mean? Not being craving food all the time?

• 14:45Speaker 01

  Yeah. Because the new research is showing.

• 14:47Lewis Howes?

  So hungry all the time.

• 14:48Speaker 01

  Yeah. And the new. Okay. Well, we can fix that.

• 14:52Lewis Howes?

  Not all the time, but yeah.

• 14:53Speaker 01

  Yeah, well.

• 14:54Lewis Howes?

  So how do you fix it if you're, if you're hungry all the time? Is it called a hungry hormone?

• 14:58Speaker 01

  Yeah, you have, actually you have about eight hunger hormones in your body. And they're regulated by different things. So, for example, when you drink fat, like in your bulletproof coffee, you're releasing chole- it triggers the release of cholesterokinine, which calms hunger. If you eat, yeah.

• 15:12Lewis Howes?

  When you have fat, it releases that.

• 15:14Speaker 01

  Yeah, and then if you have like fiber or something that stretches your stomach, like the physical stretching of your stomach, it calms the production of ghrelin, which is another really strong hunger hormone. So.

• 15:24Lewis Howes?

  So you have fiber and fat combined.

• 15:26Speaker 01

  Yeah, yeah.

• 15:27Lewis Howes?

  Then you can not eat for a week and you're fine.

• 15:29Speaker 01

  Right, and then there's protein and protein turns off a number of hunger hormones. And for example, neuropeptide Y, we crave carbohydrates when we don't have enough protein. So then we add protein and we're not craving donuts and pizza and.

• 15:44Lewis Howes?

  I love pizza and donuts.

• 15:45Speaker 01

  I mean, they're great. Don't get me wrong.

• 15:49Lewis Howes?

  The challenge is, here's my challenge. I just will have like a whole pizza and then I'll want to have more. Because it's never satisfying enough.

• 15:55Speaker 01

  Sure, I mean.

• 15:57Lewis Howes?

  Eat like unlimited donuts.

• 15:58Speaker 01

  Well.

• 15:59Lewis Howes?

  Until I get sick and then I'm like, why did I just do this? Because I can't just have a few because I'm not full.

• 16:04Speaker 01

  No, but it's, it's also you can't, there's no off button with those type of fast carbohydrates. You just have the release of dopamine, which, okay, you're gonna have that release of dopamine if you do illegal drugs like cocaine or have an orgasm or eat a sidecar donut.

• 16:17Lewis Howes?

  Or have a hug.

• 16:18Speaker 01

  Yeah, or dopamine from a hug or a laugh or looking at pictures. So you think about the other ways that you can release dopamine. But yeah, I mean, if you're having donuts or pizza, there's really no off button. But if you sit down to like a Texas barbecue, you'll probably stop at some point or your body will start sweating.

• 16:34Lewis Howes?

  Right.

• 16:34Speaker 01

  So, you know, to each their own. But yeah, I just keep it simple. I say protein, fat, fiber and greens. Those four things, if you put them on your plate together.

• 16:45Lewis Howes?

  Greens or grains?

• 16:46Speaker 01

  Greens.

• 16:46Lewis Howes?

  Greens.

• 16:47Speaker 01

  Like green, leafy greens. There's a sulfur based sugar in leafy greens that feeds probiotic bacteria in the gut. And there's been some like 50 50 research on whether probiotics on the market are actually inoculating into gut bacteria. We think that there's a belief that like your, the acid in your stomach is completely obliterating that bacteria and it's not staying alive. But we do know that resistant starch and the sulfur based sugar in leafy greens feeds it. So you are just a walking ecosystem of gross bacteria.

• 17:15Lewis Howes?

  Wow.

• 17:15Speaker 01

  Let's keep it thriving and flourishing.

• 17:19Lewis Howes?

  Now, cooked or uncooked, does it matter?

• 17:22Speaker 01

  It doesn't matter.

• 17:23Lewis Howes?

  Doesn't matter how you consume it.

• 17:24Speaker 01

  Yeah.

• 17:24Lewis Howes?

  Sauteed, cooked, fried.

• 17:26Speaker 01

  I mean, maybe not fried. But.

• 17:29Lewis Howes?

  But hot or cold, or anywhere in between, doesn't matter.

• 17:32Speaker 01

  Yeah.

• 17:32Lewis Howes?

  How you eat your food.

• 17:33Speaker 01

  Yeah, well, I mean, it depends on what you're getting, like, because people will say, oh, well, I'm gonna eat the vegetables raw because there are enzymes, and enzymes help to break down and unlock the natural nutrition in that food, or I'm gonna sprout it or soak it because that gets rid of anti-nutrients, like, phytates, and helps me absorb those nutrients better, or I'm gonna cook it because I don't have the stomach acid or enzymes production because I'm always stressed out, and it's hard for me to digest that kind of a thing, and eating raw vegetables makes me really bloated. So, really, I mean, I, this is what I do with my clients all day long. I can make a case for why you should do all of those options, so let's just get down to like, what you like to eat, and go back to the basics, because we don't.

• 18:16Lewis Howes?

  Keep it simple.

• 18:16Speaker 01

  Yeah, like, why, you should be refocusing your energy on building your business, seeing your family, you know, like, being with your friends, and obviously, like, putting high-quality food on your plate is super, super important, and not having to worry and think about, when is my next meal, or crashing into lunch and trying to make a good decision, but you have low blood sugar, so you're going for the wrap or the pizza or something, as opposed to making healthy choices, right? Get out of your own way. Turn off the hunger hormones, balance your blood sugar, and live your life.

• 18:47Lewis Howes?

  Should people be testing things, blood tests or anything else, or do they not need to do that to be able to do this?

• 18:53Speaker 01

  I mean, if you want to optimize, I'm a big fan of being a lab rat, so I love a Syrex food allergy test, you can do 180 foods, and it's actually a blood, um, and antibody test, so it's looking for antibodies, your immune system, what it's fighting in your blood, versus a prick test, yes, and Alcat and MRT testing is, the thing with labs is they just have to be reproducible, they don't have to be efficacious. So, the doctor decides whether the lab is useful for them, the lab doesn't have to prove that what they're giving you is correct. So, like, an MRT or an Alcat test is actually putting, like, a dried food product. On a slide, dropping like a drop of your blood on it, looking through a microscope and saying, what's happening to the blood cells?

• 19:36Speaker 01

  I mean, that is absolutely reproducible, but is that telling me if I'm allergic to coffee or gluten or peanuts? Absolutely not. So, but that's accessible to a lot of acupuncturists and eastern medicine docs and, and people want testing done, so they do it, but do I think it's the best? Probably not.

• 19:55Lewis Howes?

  What's the best?

• 19:56Speaker 01

  I like Cyrex.

• 19:57Lewis Howes?

  Cyrex?

• 19:57Speaker 01

  Yeah, Cyrex. It's, they're looking for antibodies in your blood, so they're not putting it on the slide and looking at what happens to the, to the cell, they're actually looking for markers on immune cells for specific food groups and they can break it down, I mean, they can break down gluten to, or like wheat to gluten and gliadin, they can break down dairy to casein whey, lactose. I mean, we get specific. You give a vial of blood and it goes to a lab.

• 20:23Lewis Howes?

  Okay.

• 20:23Speaker 01

  Yeah.

• 20:24Lewis Howes?

  So you have to go somewhere and get the vial?

• 20:25Speaker 01

  Your doctor, your doctor getting called for the test. I mean, I have phlebotomists that can go to my clients home and take blood at their house and

• 20:32Lewis Howes?

  Sure.

• 20:32Speaker 01

  we could be here, let's bring them in.

• 20:34Lewis Howes?

  I just did a blood test a few weeks ago for insurance policy, so.

• 20:39Speaker 01

  Yeah, life insurance?

• 20:40Lewis Howes?

  Yeah, life insurance policy. And then I did one a few months ago for, because I'm with the USA National Handball Team, so like every once in a while we're randomly tested, like pee and blood, so it's just like randomly at 8 a.m. I gotta knock on the door.

• 20:52Speaker 01

  Yeah.

• 20:53Lewis Howes?

  I, I used to hate getting, giving blood, I still don't like it, but it's a lot easier now.

• 20:57Speaker 01

  Yeah.

• 20:57Lewis Howes?

  Do it a few times, it's like not as bad.

• 20:59Speaker 01

  I hear ya.

• 21:00Lewis Howes?

  I don't like it though, but I, I never tested for this and I've always wanted to, but I've never been able to figure out what's the best test.

• 21:06Speaker 01

  It's very.

• 21:07Lewis Howes?

  Because there's ones where you like spit in a tube and you send it off, you prick, you'd always think, I'm like, what?

• 21:11Speaker 01

  Yeah.

• 21:12Lewis Howes?

  All right, and it's gonna do anything for me?

• 21:13Speaker 01

  Yeah, I really do think Cyrex is good, but you also need to remember that, you know, antibodies are your body's response to an allergen or a toxin or whatever, and they can linger around, so sometimes people are, have a. Maybe they have a gluten and like antibodies happening to gluten and they stop eating gluten, but those antibodies can stay for about six months in your bloodstream. So even if you're not eating gluten.

• 21:37Lewis Howes?

  Really, six months?

• 21:38Speaker 01

  It's a long time.

• 21:39Lewis Howes?

  Could stop and still be effective for six months.

• 21:41Speaker 01

  Exactly. And what's interesting is there's some really sick research coming out of USC about fasting. So if you do four days of fasting, you can.

• 21:49Lewis Howes?

  No food. Or you mean intermittent fasting?

• 21:51Speaker 01

  No, no, no, no food.

• 21:52Lewis Howes?

  Four days.

• 21:52Speaker 01

  But it's more of like a, this is a clinical fasting for like longevity, length of telomeres, shrinking your liver. You kill off about 60% of your immune cells. So those, those guys that are fighting gluten or dairy or whatever, whatever.

• 22:09Lewis Howes?

  They kill them. They die.

• 22:11Speaker 01

  It's called apoptosis. It's programmed cell death. Your body starts going through programmed cell death and it kills off all of these antibodies. And then when you re-feed at four days, you, your body completely rebuilds your immune system fresh and clean.

• 22:24Lewis Howes?

  Really?

• 22:24Speaker 01

  Yeah, so.

• 22:25Lewis Howes?

  Have you tried this?

• 22:26Speaker 01

  I did. I did it with Chelsea Handler in January.

• 22:28Lewis Howes?

  No way. Four days.

• 22:29Speaker 01

  Yeah.

• 22:30Lewis Howes?

  No food.

• 22:31Speaker 01

  Well, we got into ketosis first, because if you think about, ketosis is when your body is feeding off of fat.

• 22:37Lewis Howes?

  Yep.

• 22:37Speaker 01

  So when you eat fat, your liver breaks down fat and produces ketone bodies. Ketone bodies are the battery operation of your body. So if you're eating carbohydrates, that's like the gas pedal. So you have carbs, you have energy, like a 16-year-old on the gas pedal, up, and then you crash down, right? But when your body is feeding off of fat, you have this, all these stores of fat in your body. And then if you're eating fat, your liver is constantly producing ketones. And then your brain, it, it never has a lack of energy or fuel. It's a constant, yeah, it's a constant flow of fuel. And I mean, all the stuff coming out in keto, it, it kind of correlates to fasting. Because a lot of times when we fast, you get into keto. Ketosis, that is, but I like to put people into ketosis if they're gonna go do something like

• 23:22Speaker 01

  that because you will feel flu-like symptoms if you just stop.

• 23:26Lewis Howes?

  You will feel it.

• 23:26Speaker 01

  Yeah, if you just stop eating, you're gonna feel like junk.

• 23:28Lewis Howes?

  So going to ketosis first.

• 23:29Speaker 01

  Yeah.

• 23:30Lewis Howes?

  By eating fat.

• 23:31Speaker 01

  By eating fat and not eating carbohydrates. So ketosis is, if you're a Prius and you're gas or battery operated, gas is carbohydrates and fat is ketones, battery.

• 23:43Lewis Howes?

  Yeah, yeah.

• 23:44Speaker 01

  Yeah, so we have to not have gas and then our body will feed off of ketones and fat.

• 23:49Lewis Howes?

  Got it.

• 23:50Speaker 01

  So we remove carbohydrates, get into ketosis, test for that via blood or pee and then say, okay, now we're gonna go into four days.

• 23:56Lewis Howes?

  So you do the test when you go into ketosis?

• 23:58Speaker 01

  Yeah, I make sure that they're in ketosis.

• 24:01Lewis Howes?

  Then you do the test.

• 24:02Speaker 01

  Which test?

• 24:03Lewis Howes?

  The s- the main test you talked about.

• 24:05Speaker 01

  Oh, the food allergy test? You can do that at any time.

• 24:07Lewis Howes?

  Anytime, gotcha, okay. So you don't have to starve to take a test.

• 24:10Speaker 01

  No, no, no, no, no.

• 24:11Lewis Howes?

  Take the test anytime.

• 24:11Speaker 01

  Yeah.

• 24:12Lewis Howes?

  What's it called again?

• 24:13Speaker 01

  Cyrex.

• 24:14Lewis Howes?

  Cyrex.

• 24:14Speaker 01

  Yeah.

• 24:15Lewis Howes?

  And then this other thing is just what, to kind of reboot your body?

• 24:19Speaker 01

  It's just some cool research coming out of USC. Like, I would probably never do it more than once a year. It's, I like food too much.

• 24:25Lewis Howes?

  I love food.

• 24:26Speaker 01

  Yeah.

• 24:26Lewis Howes?

  Four days no food is hard.

• 24:27Speaker 01

  Well, you think it would be, but it was weird because we woke up on day two and we're like.

• 24:31Lewis Howes?

  Not hungry.

• 24:32Speaker 01

  What's happening?

• 24:32Lewis Howes?

  Huh.

• 24:33Speaker 01

  Yeah, and we just realized we had a lot more time in the day, reading, getting emails done, like, um, and it was the very beginning of the year, so everything was kind of shut down. It was right after New Year's and, um, yeah, and it's not, that's not the norm for me, obviously. Like, all I talk about is eating three meals a day, eating to turn off hunger hormones, not worrying about food, ditching the drama, and eating what your cells actually need to break down and rebuild. So people don't realize this, but, like, how much did you weigh? Is that okay?

• 25:03Lewis Howes?

  Two thirty-five.

• 25:04Speaker 01

  Okay, so in your lifetime.

• 25:06Lewis Howes?

  How much do you weigh?

• 25:07Speaker 01

  I weigh like one thirty. I don't care. Um, in your lifetime, you will have weighed nine times that much because you, you think that like the cell on your cheek is the same cell, but your body completely breaks down and rebuilds your.

• 25:20Lewis Howes?

  Wow.

• 25:20Speaker 01

  Rebuilds itself about nine times in your lifetime. So it really matters what you eat because like, uh, those new cells are being made from old cells and what you're eating. I know, mic drop.

• 25:33Lewis Howes?

  No, I mean, that's why people probably look younger, older when they take care of their health throughout their whole life because they're eating good foods and so they stay younger looking.

• 25:41Speaker 01

  Exactly, exactly. I obviously really love this stuff.

• 25:46Lewis Howes?

  Wow.

• 25:47Speaker 01

  Yeah.

• 25:47Lewis Howes?

  So this four day fasting thing, you did it with Chelsea Handler. After day two, you're like, I'm not hungry, I'm fine.

• 25:54Speaker 01

  Yeah.

• 25:55Lewis Howes?

  Your body adjusted to it. Well, how did it feel after day four?

• 25:58Speaker 01

  Well, I was like, you have an emotional connection to food. So I was like, what am I gonna have next?

• 26:03Lewis Howes?

  Planning like the meal.

• 26:04Speaker 01

  Yeah, and I, we, we were in Santa Barbara. I pulled in, there's an Air One in Calabasas on my way back, which is like fancier than Whole Foods.

• 26:13Lewis Howes?

  All the Air One over here?

• 26:14Speaker 01

  Yeah, it's the, it's the same store. So I just, you know.

• 26:18Lewis Howes?

  Got everything.

• 26:19Speaker 01

  Yeah, I was like, well, I didn't eat for four days. So technically, how much money would that have been? We'll just spend it all.

• 26:25Speaker 01

  It was, uh, it was good. It was really, I felt great. It was just kind of one of those things. I wasn't, you know, you have to be prepared for something like that. And I wasn't emotional about it. I was just like, supporting, I had to support Chelsea in this process because it's something I told her about maybe in October. She's like, I really want to do that thing in January. Okay, we'll give it a try. I'd never done it either. So.

• 26:47Lewis Howes?

  Now, what does it do? So it helps with the immune system? Rebuild it. It helps, I'm assuming you lost some weight or?

• 26:52Speaker 01

  Yeah, I mean, and it was, I tested body fat percentages, inches. I had a glucometer. I was testing her blood sugar. I had a ketometer. I was testing her ketones. She was making sure she felt good. You know, you don't, I'm not into torturing people.

• 27:06Lewis Howes?

  Of course not.

• 27:07Speaker 01

  So, um, it was an interesting thing and there's a lot of really cool research out of USC on it. But yeah, it's a one off.

• 27:14Lewis Howes?

  How did she feel afterwards? Or how did you feel? I mean, it was like?

• 27:16Speaker 01

  She was really proud of herself. I mean, it's one of those things where she would never go do something like that. I would never go do something like that. And the research was there and it's really nice sometimes, especially when I have clients who, and Chelsea wasn't a yo-yo dieter, dieter by any means, but I have had clients that have yo-yo dieted and they lose weight and feel great and then they eat their way back up or drink their way back up into a range that they don't want to be in. And I think after a certain number of years, the commitment to it and the excitement and really just sticking to something, it doesn't last as long. What maybe you would do for a month and a half or two months, then becomes six weeks, then becomes four weeks, then all

• 28:01Speaker 01

  of a sudden you can't complete something for a week.

• 28:03Lewis Howes?

  Yeah.

• 28:04Speaker 01

  And so it's a short enough period of time where if you have the support or whatever, you can commit to it and make it happen. And she left with a lot of confidence and I'm, I'm all about people.

• 28:15Lewis Howes?

  Completing something.

• 28:15Speaker 01

  Yeah, I'm all about people completing things and feeling confident. And that's why in my book, I talk about like breaking the day up into thirds because people always try to do a wholesale change of their life. I'm going to change everything. I'm not going to eat gluten. I'm not going to eat lectins. I'm not going to eat beans. I'm not going to eat dairy.

• 28:29Lewis Howes?

  So hard.

• 28:30Speaker 01

  And you're like, okay, until you go to sushi, right?

• 28:34Lewis Howes?

  Right, right.

• 28:34Speaker 01

  Or until you're on vacation in Paris.

• 28:36Lewis Howes?

  Like, oh, just do a little bit here.

• 28:38Speaker 01

  Right. And then that just lends itself to.

• 28:40Lewis Howes?

  Treat it a little, let me just eat everything.

• 28:42Speaker 01

  Yeah, you either blow it out and binge or you lose confidence in yourself. And I think they're both detrimental, especially when we're in a world that social media is involved and you know, people want to look and feel great and there's a lot of information on the internet. And if you can't complete something, that's just you not believing in yourself again and again and again, and it kills your confidence. And I think when it comes to being successful in this world, you have to be building up your confidence and believing in yourself the most. And it even comes down to your decisions around food. So.

• 29:16Lewis Howes?

  Absolutely.

• 29:17Speaker 01

  Yeah.

• 29:17Lewis Howes?

  Decisions around everything.

• 29:18Speaker 01

  Yeah.

• 29:19Lewis Howes?

  Now, why do you think our self-worth is so tied to our body image?

• 29:22Speaker 01

  Well, I think that we have to address the fact that there is an innate sexuality that people who like Gisele, or supermodels, or Brady. You look at these like fit football players and sexy models and their body is appreciated. It is beautiful and we can't knock them down for having that body, but we also have to embrace what is our natural figure as well. And I think what it is, is pretty animalistic because men and women are attracted to, like you're attracted from the outside first and then the attraction stays from the inside.

• 30:07Speaker 01

  Right? The outside is what gets you attracted and the inside is what keeps you attracted. And it's unfortunate sometimes because people get really caught up in the way that they look. And what I try to coach my clients in is not having these goals that are so outside of reality, but to really celebrate the wins. Whether that is gaining two pounds of muscle and being stronger and feeling more energized, or clearing a little bit of skin, or even just sticking to a plan for a little while that can build confidence around how we feel. Or maybe you're, you know, you've worked out and eaten clean for a couple of weeks and you treat yourself to a new romper or a dress or a pair of heels.

• 30:50Speaker 01

  I mean, it really can be, or you treat yourself to a massage or a facial, or whatever it is that like you're into. I think it's really important to celebrate your body because so many of my clients will look at these people like a Victoria's Secret model or the Insta model in the bikinis and the girls who follow them and they want to be just like them and they want that body. But the problem is if they don't have that body, then they don't feel confident. If they don't feel confident, they don't feel sexy and then they don't give off that confidence and sex appeal and it's detrimental to themselves because a lot of guys think they're attractive and the same goes for guys. If they don't put off that they feel confident and sexy, then the girl is going to vibe off

• 31:35Speaker 01

  of whatever that aura is or that energy is that they're putting off. And that has a lot to do with not being perfect, but putting in the effort and Like loving what you got and and getting, you know, taking what you have to the next level. Um, whether that's taking yourself to the next emotional level by meditating, taking yourself to the, to the next like, you know, mental level by education and learning and like going to the school of greatness or whatever it is that you're doing to better yourself. I think all of those things you do to better yourself can make you more confident in who you are and more comfortable in your skin. And whether you're a size two or a size 12, you gotta rock what you got.

• 32:16Lewis Howes?

  Hmm. Yeah. Easier said than done though.

• 32:19Speaker 01

  It is.

• 32:19Lewis Howes?

  Sometimes.

• 32:20Speaker 01

  It is, but there's a lot of society pressure.

• 32:22Lewis Howes?

  Sure.

• 32:23Speaker 01

  For that. And it's not going away.

• 32:25Lewis Howes?

  Yeah. Get off Instagram.

• 32:26Speaker 01

  Yeah. Yeah. That's another thing too that I mean.

• 32:29Lewis Howes?

  Just look at people that you wish you were like.

• 32:31Speaker 01

  Exactly.

• 32:32Lewis Howes?

  And judge yourself based on, you know, compare yourself constantly, you know?

• 32:35Speaker 01

  Exactly. There's so much of that. You, you compare yourself to your community. Um, uh, there's a friend of mine, uh, Danica. I have a couple of plus size models.

• 32:43Lewis Howes?

  I know Danica.

• 32:44Speaker 01

  Yeah.

• 32:44Lewis Howes?

  She's in New York.

• 32:45Speaker 01

  Yeah.

• 32:46Lewis Howes?

  Model eats or model foods.

• 32:47Speaker 01

  Yeah. Model meals.

• 32:48Lewis Howes?

  Model meals.

• 32:48Speaker 01

  Yeah. And she's like, she is so beautiful inside and out and like rocks her curves and like, I think that's the perfect example of exactly how you should be. And I mean, she's totally in love and landed a super hot boyfriend and it really has to me more to do with who she is as a person and her self-love, really more than anything.

• 33:13Lewis Howes?

  Yeah. She's got a great energy about herself.

• 33:15Speaker 01

  Yeah.

• 33:15Lewis Howes?

  It shines, you know?

• 33:16Speaker 01

  Absolutely.

• 33:17Lewis Howes?

  Now, some of this genetics, cause I've got some, I got a friend, Steve Weatherford, who's like literally the most ripped human I've ever met. And he's just so big and so ripped.

• 33:25Speaker 01

  Sure.

• 33:26Lewis Howes?

  And I'm just like, he just is like, I think it's genetics. He trains harder than anyone I know.

• 33:30Speaker 01

  Yeah.

• 33:31Lewis Howes?

  But I'm also like, some of that is just.

• 33:32Speaker 01

  Genetics, hormones, all of it. Yeah. He's got a lot of testosterone or human growth hormone. There's a lot of things at play there. How much sleep is he getting? What's his stress levels? Um, yeah.

• 33:45Lewis Howes?

  How do we increase, uh, I guess testosterone, growth hormone naturally?

• 33:52Speaker 01

  Intermittent fasting.

• 33:53Lewis Howes?

  Really?

• 33:53Speaker 01

  Yeah, intermittent fasting.

• 33:54Lewis Howes?

  Is that the only scientific research proven?

• 33:57Speaker 01

  Those are the two really strong ones.

• 33:58Lewis Howes?

  Really?

• 33:59Speaker 01

  Yeah.

• 33:59Lewis Howes?

  Intermittent fasting does.

• 34:00Speaker 01

  Yes.

• 34:01Lewis Howes?

  I've heard so many different things that it doesn't do anything for people and other people swear that it does.

• 34:05Speaker 01

  Well, you have to remember there's bio-individuality for everyone, but um, but yeah, an intermittent fast can, can release human growth hormone and testosterone to hold on to lean muscle mass in a fasted state. So that's why people get lean gains and that type of a, um, when they do intermittent fasting. When it comes to fasted workouts, I think those are the best.

• 34:28Lewis Howes?

  What do you mean fasted workouts?

• 34:29Speaker 01

  Like wake up and do a HIIT training or lift.

• 34:31Lewis Howes?

  Before you eat anything?

• 34:32Speaker 01

  Don't eat anything. Yeah.

• 34:33Lewis Howes?

  Those are good. They're hard.

• 34:35Speaker 01

  Yeah, because you get that same, you get those same results. And I think the interesting thing, I work with a lot of women and I, when it comes to intermittent fasting, it can lend itself to eating disorder type behaviors where then, well, I haven't been eating for 12 hours. Now I won't eat for two days and I'm gonna just put a little asterisk on my four day situation. That will never happen again this year. Like I'm not gonna go back and do that. That's, that was a scientific thing to figure out how it worked for my body. Do I think it's successful once a year? Absolutely. But I don't practice intermittent fasting unless, you know, I feel, I listen to my body. If I'm not hungry, I won't eat, but a lot of times for me, if I get up and eat, then I eat better throughout the day.

• 35:19Lewis Howes?

  Really?

• 35:19Speaker 01

  Yeah.

• 35:20Lewis Howes?

  So when you eat within the first couple hours?

• 35:22Speaker 01

  So I have a smoothie. It's called the Fab Four Smoothie. So it incorporates the four things that turn off hunger hormones, so protein, fat, fiber and greens. So I'll use, um,

• 35:32Lewis Howes?

  Smart.

• 35:32Speaker 01

  Either a pea protein or I'll use like a, there's actually a grass fed beef protein right now or a collagen protein. So it's not whey. It's actually.

• 35:42Lewis Howes?

  Seen the bone broth protein?

• 35:43Speaker 01

  The, I, Dr. Axe. I have one of those.

• 35:45Lewis Howes?

  I got a bunch of products the other week.

• 35:46Speaker 01

  Yeah. I mean, it's something like that. I'm not picky as long as it's minimal ingredients. Then I'll do, um, fat, so coconut oil, MCT oil, avocado, whatever. Um, one to two tablespoons depending on how hungry I am. And then fiber, chia, flax, acacia, um.

• 36:05Speaker 01

  Throw in a tablespoon or two of that and then a big handful of greens and I pretty much limit fruit like if I want to put fruit in it, I'll put a fourth a cup.

• 36:13Lewis Howes?

  Really?

• 36:13Speaker 01

  But you go to these smoothie places in LA.

• 36:15Lewis Howes?

  So much fruit, right?

• 36:16Speaker 01

  You might as well be having rosé. Honestly, it's two cups of fruit, a date, a banana and they're like, here's a sprinkle of chia seeds and some almond milk.

• 36:25Lewis Howes?

  Yeah.

• 36:25Speaker 01

  Like that's going to put me on a blood sugar roller coaster. I'm going to be crashing 90 minutes later, three hours, I'm going to be shaky, hangry, irritable and no one's going to want to be around me. So.

• 36:34Lewis Howes?

  There should be no fruit?

• 36:35Speaker 01

  So it just limit it. Like every meal that you eat should lean more protein, fat and fiber to turn off hunger than maybe like pizza, cookies, cake, wine. Cause that just increases hunger, increases blood sugar, kind of puts you on that blood sugar roller coaster, if you will, where you're eating, you're crashing, you need to eat again. I mean, if you're eating predominantly carbohydrates, you will need to eat like every three hours versus.

• 37:02Lewis Howes?

  Or feel tired.

• 37:03Speaker 01

  Yeah. An inability to concentrate, brain fog, full of insulin, insulin resistance, leading down the road to metabolic syndrome and all of that. So, but obviously everyone's different and you have to be able to incorporate those things in your life. You can't say you're never going to have them. Cause that's not realistic.

• 37:21Lewis Howes?

  Yeah, exactly. You said you break your dab in three parts?

• 37:24Speaker 01

  Yeah.

• 37:25Lewis Howes?

  So the first part is the smoothie.

• 37:26Speaker 01

  Workout smoothie.

• 37:28Lewis Howes?

  Workout first, then smoothie.

• 37:29Speaker 01

  Yeah.

• 37:30Lewis Howes?

  Hit workout or lifting or.

• 37:31Speaker 01

  Honestly, it's totally dependent on what I feel like.

• 37:35Lewis Howes?

  The mood.

• 37:35Speaker 01

  Yeah. So I'll hit a spin class. I'll go to Velocity, the gym, um, and do some like type of weightlifting. I'm not afraid of weights. A lot of girls think they're going to get bulky and I'm like, no, you're going to get lean and all of your fat is going to go away.

• 37:48Lewis Howes?

  That's it.

• 37:49Speaker 01

  So I'm super into lifting. Um, I love yoga. I randomly got a certification back in the day when I thought I needed to have, be everything for everyone. Like I can train you, I can make a meal plan, I can talk about. And then I was just like, no, I'm a geek on science. Let's, let's stick to what you're good at. Um, but yeah, really, I think consistency more than anything is the most important thing. Because about 48 hours, our muscles start to, um, break down. So you want to be moving or, or, or putting, um, some tension on those muscles about every 48 hours at, at the least. So.

• 38:23Lewis Howes?

  Okay. That's part one. Part two?

• 38:25Speaker 01

  Part two is, um, so you get through and then it's talking about lunch to dinner, which the three o'clock, four o'clock hour can be the witching hour for a lot of my clients, where they want a coffee, they want a brownie.

• 38:37Lewis Howes?

  Snack, bar.

• 38:38Speaker 01

  Exactly. And so making the right decisions at lunch that aren't gonna make, and learning what you need, because some people can put, you know, protein, fat, fiber, and greens. Maybe they're doing like a lettuce wrapped burger and a side of broccoli. Maybe they're doing an arugula salad with shrimp and avocado. Maybe, it depends on the person, but you gotta think like, and try out the types of meals and make sure that you're not super tired after you eat. Because that means either you're eating too much, or you're not eating the right things for you. You want to feel energized without feeling tired, because when we start to feel tired, that's when we reach for the things that we don't really want to eat at three or four o'clock.

• 39:13Lewis Howes?

  More candy or something, or sweets.

• 39:14Speaker 01

  Yeah, yeah, sure.

• 39:16Lewis Howes?

  We need a little bit of energy.

• 39:16Speaker 01

  For sure, exactly.

• 39:18Lewis Howes?

  Red Bull, whatever it is.

• 39:20Speaker 01

  If you like Red Bull, you should switch to Runa. That's Guayusa, Guayusa leaf, and if you haven't heard of it, it's, um, uh, it's a superfood leaf. It's like a tea leaf, but it has, they have a little can, like a, a Red Bull. That's how I get the Red Bull people off Red Bull.

• 39:36Lewis Howes?

  Oh, really?

• 39:36Speaker 01

  Runa, mhm.

• 39:37Lewis Howes?

  It's like getting smokers to vape, but it's still not that good for you, is it?

• 39:41Speaker 01

  No, it actually is. It's full of antioxidants and it's, um, it's almost like a green tea, but it has-

• 39:45Lewis Howes?

  Vaping is not good for you, so I'm like, my brother, at least he stopped smoking a few years ago, but he's like vaping, he's like, "No, it's just this." I'm like, "No, dude, it's still not good for you."

• 39:54Speaker 01

  Yeah, yeah, I don't-

• 39:56Lewis Howes?

  Maybe not as bad, but it's good for something else that's bad too, you know?

• 39:59Speaker 01

  Sometimes I like to replace and then remove, depending on the client. So like, if they're a real ice cream person, I'll be like, "Okay, let's switch to this ice cream, a lower in sugar, a higher in fat." Exactly.

• 40:08Lewis Howes?

  Love coconut ice cream.

• 40:09Speaker 01

  Already coming in with the answers. Um, right, so ice cream to coconut ice cream, so then, like, that decadent really just, I'd rather have you have a bite of decadent coconut ice cream than go to Yogurtland and leave with like, I don't know, a sand bucket full of froyo and tacos. That's what I mean. No, you don't need that, so-

• 40:31Lewis Howes?

  Is there a way to train our brains to just not even like sweets and bad foods?

• 40:36Speaker 01

  Honestly, the less you eat them, the less you crave.

• 40:39Lewis Howes?

  Less you crave them. Yeah. The more you eat them, you're just gonna be like, I want more.

• 40:42Speaker 01

  Yeah, exactly. So.

• 40:44Lewis Howes?

  So you can go like 90 days where you're just really not eating them at all.

• 40:47Speaker 01

  Yeah.

• 40:48Lewis Howes?

  A little bit every now and then. I feel like I'm an all in or all out, like.

• 40:51Speaker 01

  There's a lot of people that are like that.

• 40:52Lewis Howes?

  Nah, I'll just have one little bite of ice cream. I'm like, no, give me the whole pint.

• 40:56Speaker 01

  Yeah.

• 40:57Lewis Howes?

  Or I'll deal without it.

• 40:59Speaker 01

  Sure. I think I have, I have some like strategies for that and for wine. Like say for example, you go.

• 41:04Lewis Howes?

  Yeah, I don't drink, so, but yeah.

• 41:05Speaker 01

  That's easy.

• 41:06Lewis Howes?

  Everyone else drinks.

• 41:06Speaker 01

  Yeah. So if you go abroad and say, for example, you're like in Italy and you're like, gelato.

• 41:11Lewis Howes?

  I love gelato.

• 41:12Speaker 01

  Right? So I would say for every city, say you're in one place for three days, you can have a gelato on the third day. So like, that way, when you don't have it the first day.

• 41:21Lewis Howes?

  You're not having it every day.

• 41:21Speaker 01

  Every single day. And then by the last day, you're having one after lunch and one after dinner.

• 41:26Lewis Howes?

  I would have like, multiple scoops and just go on the plane, just like crash, you know?

• 41:31Speaker 01

  I mean, it's a little bit different for guys, especially men that have been athletes, cause I mean, my husband was the same, is the same way. Like him and his brother talk about his mom bringing home one of those huge containers from Costco with the red handle ice cream and finishing it in like one sitting.

• 41:45Lewis Howes?

  Sounds amazing.

• 41:46Speaker 01

  But you guys have, you know, a lot more muscle mass, human growth hormone, testosterone, and you can sometimes handle that a little bit.

• 41:54Lewis Howes?

  Yeah, yeah.

• 41:55Speaker 01

  A little bit better. So, um, so yeah, it's just about like empowering people to like make a little healthier choices, not saying, sorry, you're never gonna have ice cream again. Cause like, what world would that be okay?

• 42:06Lewis Howes?

  Horrible. Now, let's talk about, um, how you're able to build your brand. Cause there's again, a lot of people, whether you're business, health coach, whatever it may be, any type of coach. You've built your brand in a powerful way. That's specific. You've gotten a ton of press. I mean, you're, where's all the press you're at here? I saw you on E! News, Vogue, People, you know, all those other places online that you've been featured.

• 42:29Speaker 01

  Yeah.

• 42:29Lewis Howes?

  And you get all these celebrity clients, Jessica Alba, Emma Rossum, is that her last name?

• 42:33Speaker 01

  Emmy Rossum.

• 42:34Lewis Howes?

  Emmy Rossum, sorry.

• 42:35Speaker 01

  She's in Shameless.

• 42:36Lewis Howes?

  Oh, she's great. Yeah, yeah. Yeah. I never know these people's names, but I recognize them. Yeah.

• 42:40Speaker 01

  Yeah.

• 42:41Lewis Howes?

  And then Chelsea Handler. So how were you able to, one, build your brand, build your clientele up, and then build kind of like the celebrity brand as well?

• 42:50Speaker 01

  Yeah, I mean, well, when it comes to the brand, it really was pretty organic. It's what I love and I was passionate about, so.

• 42:58Lewis Howes?

  Branding, design.

• 42:59Speaker 01

  Yeah, and I feel like from my website to my Instagram to the message that I had, which was, it's not about perfection. It's about having a purpose. It's about, you know, feeding yourself to turn off hunger hormones and kind of, I think I was saying what people were dealing with, which is, yeah, if I have a bite of ice cream, I want the whole pint too. I can, you know, understand where you're coming from and here are some strategies for that. And it was working for people and it wasn't something that they had to go to Air One for every single meal and it wasn't that. It was attainable. And so I think that that started with a little bit of ground swell, the positivity. It was fresh. It was clean. And I was always doing it. I was pretty consistent about it, sharing information, giving information away,

• 43:44Speaker 01

  because I think people are always, always asking people to sign up to work with them to get any information, but

• 43:50Lewis Howes?

  Just give it for free.

• 43:51Speaker 01

  You gotta bring value and then people want to work with you privately. That's, that's how it works. So,

• 43:58Speaker 01

  you know, I used what was great about having my other career while I was building this business is that I could come to the table professionally. I didn't say, oh, I, I'm having a midlife crisis and I don't want to be in cancer and genetics and I quit. And now I'm going to go back to school and then be a nutritionist and try to build this business without any, like, financial support. I was able to say, okay, maybe we won't take this vacation and I'll take that money, or maybe I won't save this month and I'll take that money and build my website the way I want it to be. The rep, to represent me and my brand. And maybe I'll ask a friend who's trying to be a photographer, if she'll take some pictures of my food and I will bust out 12 recipes on a Saturday and share them throughout the week.

• 44:41Speaker 01

  And I gave up a lot of personal time and I gave up a lot of family time and. You know, I still prioritize things that made me happy, like working out and eating clean. But I really, I wanted it too bad. I wanted it so much that I was willing to do it and put in the effort and it paid off. So the branding, I think, is natural because it's what I do and I didn't have to make it up out of thin air. It's not like when I went to sell my book in New York that I was pitching random ideas. I was like, I got to sit down and say, this is what I use with my clients and it works. And I know it sounds crazy, but everyone wakes up and they have a shake and one o'clock rolls around and they're not starving.

• 45:24Speaker 01

  So they make better decisions at lunch and they don't reach for the bread in the salad bag. And because they ate well at lunch, they're not crashing and craving a brownie and a cookie and a coffee. And because of that, we can kind of plan to give them a bridge snack between lunch and dinner if they need it. And maybe we give them something emotional like, um, you know, something that's chocolate protein type of a flavor. That's yummy and makes you feel good, but doesn't make you crash into dinner. And then they make better choices there and it isn't something where I'm forcing them to say, weigh your chicken and measure it. I got to explain all of the success that I've had with clients and they were like, great, let's write a book about it.

• 46:04Speaker 01

  And so it's so authentic to the last six years of my life now and the clients, you know, hundreds of clients that I've worked with, that it's easy to talk about.

• 46:15Lewis Howes?

  Yeah.

• 46:16Speaker 01

  And I think people are always constantly trying to build their business by sending, by building their message before they work with clients. And I think what ends up happening is you start working with clients and you see what people, what, what is the theme? What are people, you know, maybe all kind of commiserating about? What are the, what are the problems that they're having? And what are, you know, like, how is that the same and how can you help fix that? How can you always be helping? And that's, I was kind of looking at where we were failing and saying, I can help. And this is, this is a strategy to do that and it's not, you know, really difficult.

• 46:53Lewis Howes?

  Right.

• 46:54Speaker 01

  So accessibility and ease of use and positivity, I think, and not asking people to change their whole day, but just say, just the first third.

• 47:04Lewis Howes?

  Right.

• 47:05Speaker 01

  Move for 30 minutes. Okay. You don't feel like moving? Walk your neighborhood for 30 minutes.

• 47:08Lewis Howes?

  Right.

• 47:08Speaker 01

  Have your shake, go on with your day. That's all you have to do. And then I get emails, calls, texts, DMs. Oh my God, I'm telling my friends, they're doing this, they're doing the Fab Four smoothie too. And it's really positive. So.

• 47:22Lewis Howes?

  Did we talk about the third part of the day?

• 47:24Speaker 01

  The third part of the day is making sure that you do not overindulge after dinner, which.

• 47:28Lewis Howes?

  The hardest.

• 47:29Speaker 01

  Yeah. Well, when people leave for work and they grab a nonfat latte and a Kind bar and they're counting their calories. And then they get to lunch and they have a salad without their dressing and then they get to their Quest bar, like RX bar or whatever, one hard boiled egg at like four. And then dinner happens and they're like, okay, four ounces of chicken and broccoli.

• 47:49Lewis Howes?

  And you're like, I'm starving.

• 47:51Speaker 01

  You're gonna eat your whole cabinet after that. So I try to take it from a cone shaped day where you're eating a little bit at, at breakfast to a lot at the end of the day. And I try to make it a flat bar where you're eating about the same throughout the day, but you're using those inputs to turn off hunger biologically and calm those hormones. So.

• 48:10Lewis Howes?

  Powerful. What's the biggest transformation you've seen in one of your clients?

• 48:15Speaker 01

  I have two clients that come to mine. Um, one lost 60 pounds, one lost 50 pounds. Um, and what's so amazing to me is it's their lifestyle now. What was just something they were willing to try in the beginning is now, you know, I'm on their Insta stories and they're at Barry's or, you know, at the sweat garage and then they're grabbing a smoothie after whether it's at Earth Bar or Beaming, or they're making it at home. And there's just so much confidence and like they, they give off so much, they're just so vibrant. And their careers have excelled because of it. And I feel like it affects so much of their life.

• 48:57Speaker 01

  It just makes me really happy. Like, I'm really grateful to get the opportunity to change someone's life like that. It's really powerful for me.

• 49:04Lewis Howes?

  Hmm, that's cool. Yeah. I mean, health is everything. Without it, we make poor decisions in our life, in our relationships, our career, everything.

• 49:11Speaker 01

  Yeah.

• 49:12Lewis Howes?

  I think it starts with our bodies and how we feel about ourselves. So, health is everything in my mind. Sweat Garage, that's in West Hollywood, right?

• 49:19Speaker 01

  Yes.

• 49:20Lewis Howes?

  I met the founder, a woman, and she's the founder, right?

• 49:22Speaker 01

  I haven't actually been, but I just see this.

• 49:24Lewis Howes?

  I was wondering what it is. She was like, "You gotta come." I was like, "I don't even know what this is. It sounds like a, I don't know."

• 49:28Speaker 01

  There's a lot of cool little, like, HIIT training.

• 49:30Lewis Howes?

  Oh, yeah, of course.

• 49:31Speaker 01

  Little garages popping up here and there.

• 49:33Lewis Howes?

  So, let's talk about how you got the, I think I went off track here. How did you start getting celebrity clients? How did you get the credibility or the ins or what did that look like? Because I think a lot of health coaches, business coaches want to have kind of those celebrity clients.

• 49:47Speaker 01

  Sure. They came from a number of different sources. I would say I'm a serial networker and not, yeah, not like I'm looking to get something out of people. I'm always looking to provide value. And like I said, yeah, just, hey, like, we can work together even if our businesses are totally different. Like, the jewelry that I'm wearing, which is from a company that wanted to share at my blogger event. So, we, you know, I was like, I gave them a platform to all of these influencers and said, "Yeah, sure, come on in. I don't care. You set up a table. We're just gonna do some yoga."

• 50:23Lewis Howes?

  Yeah, yeah.

• 50:23Speaker 01

  You know, and now, and we have a great relationship and they're regramming my smoothies and I didn't ask them to do that. It's not totally on brand for a jewelry brand to Instagram smoothies, but, you know, you just, it's not about being on a solo mission to the top. It's about all boats rising together. And, yeah, so for me, the celebrity clients came from a number of different ways. Mike Alexander is a friend of mine. He trained Jessica Simpson for Daisy Dukes. So, he gets actors and actresses ready for movie roles. So, my first client with him was Eve Hewson, Bono's daughter, and she was getting ready for The Nick, which is a Showtime show she was in. And-

• 51:05Speaker 01

  Mike wanted some better results, so he just brought me in and said, why don't you sit down with Eve and talk to her about food? And I did that for free. That was five and a half years ago-ish, or four and a half, I guess. And, and then she got great results. So then he got a contract with the X-Men kids. So Evan Peters and Ben Hardy, then when they, he was getting signed on to do their training, he put a clause in there that I had to work with them and this was my rate. And, well, you, as a trainer, you want your clients to see results. And if they're not dialing in the food.

• 51:41Lewis Howes?

  Doesn't matter how hard you work.

• 51:42Speaker 01

  Yeah, and, and, and that's something where I think I can be pretty motivating for people. And work a program that they can get excited about and then see results, right? Cause they're doing the smoothie and then they're seeing some results. So then they get excited and they want to know, well, what do I do for lunch and what do I do for dinner? When we break up that day in the thirds, it's, you get, they get hungry for knowledge of what's next, what's next, what's next? And we just push a little bit further, a little bit further, a little bit further. And all of these little things that they're doing that become habits are easy because they're habits.

• 52:13Lewis Howes?

  Yeah.

• 52:13Speaker 01

  So that's cool. And then when it come, came to Jessica Alba, this is an interesting story. I actually was asked by Target to come to an event. And it was an influencer event at the Lombardi House, which is just a, you know, a pretty white house in Hollywood that they throw events at. And Target was launching a product line and there would be 50 influencers there and a caterer with a build your own beautiful like quinoa protein bowls and gift bags and all of that. And of course I said yes, because I say yes to everything. I've, I've learned that I need to stop over committing and, and really prioritize what's important.

• 52:54Lewis Howes?

  Yeah. I think when you're starting out, you need to say yes to everything.

• 52:56Speaker 01

  Yes, exactly. And, you know, they set up a furniture vignette for me. And I was supposed to be an experience for the influencers. Like they could sit at this little chair next to me and ask me health questions. They didn't really advertise it right for the influencers.

• 53:09Lewis Howes?

  Sitting there like, uh, what do I do?

• 53:12Speaker 01

  So they were just, I think they thought I was an antisocial blogger that they had never heard of before.

• 53:18Lewis Howes?

  You need like a sign that says like free health advice.

• 53:20Speaker 01

  Yeah, exactly. Exactly. So I was sitting there, twiddling my thumbs, waving to people, saying, hi, I'm pretty friendly. And, but they didn't get it. So, you know, the party's starting to wind down and I stand up, I'm like, maybe I'll go stand by the food and help people like build their bowls and talk about the nutrition and micro greens and, you know, the zinc and tahini and all, whatever. And then they thought I was the caterer. So they're like, oh, this food's great. Can I get a card? Yeah. I'm not the caterer. Yeah, yeah. But then it's winding down and Lauren Anderson, who was Jessica Alba's makeup artist at this party and one of her friends from junior high came up. Everything's winding down. They're like, well, you should get your food before you leave. Right.

• 54:03Speaker 01

  You know, and so she's filling her bowl and I'm filling mine because it's kind of the end. And, and I go to sit down. She's like, do you mind if I sit here? I'm sure. First person to sit here all day. And we have a conversation as she's dealing with a few things health wise, some inflammation. She's a makeup artist. So it's like in her fingers and her hands. And like, that's interesting. You might have an allergy to something, you know, we should, we could absolutely get some testing done and we could talk about a plan and, you know, an anti inflammatory plan for you. And then she had some body composition goals. And so we're chatting for about 45 minutes and she said, actually, can I just set up a real appointment? I said, absolutely. Let's do it. And so the next week I saw her, four weeks later, her symptoms were gone. She was feeling amazing.

• 54:47Speaker 01

  She's working on Jessica all day like, oh, this is amazing. So she's talking about me to Jessica and then about six weeks after meeting, after meeting Lauren, I had the email introduction to Jessica. That was like, this is my soul sister from childhood and you can help her and she wants to meet with you. And then after I met with Jess, that was, I mean, we hit. Open up all the doors. Yeah. And she had great results. Like she, she lost 11 inches. So. 11 inches? Yeah. Where? I mean, well, you take an inch off each arm, an inch off each leg. Wow. And, you know, like hips and waist. Crazy. And she has a phenomenal figure, you know? So we sit down and I'm like, what are your expectations? Yeah, already. But, but we all have our fit range and our, maybe like our comfy range.

• 55:29Speaker 01

  Call it and she just wanted to, you know, she can't be everything. She is so professional, so successful, a great mom, a great hus- like, I was gonna say husband, a great wife. She obviously is a beautiful actress. So there, you know, I think it's really nice to outsource some of your life.

• 55:46Lewis Howes?

  Absolutely.

• 55:46Speaker 01

  And like, pick the things you're good at, so.

• 55:48Lewis Howes?

  It's hard to coach yourself on everything.

• 55:50Speaker 01

  Exactly.

• 55:51Lewis Howes?

  And be accountable to yourself in every area.

• 55:52Speaker 01

  Yeah.

• 55:53Lewis Howes?

  It's really challenging.

• 55:54Speaker 01

  Yeah.

• 55:55Lewis Howes?

  You can maybe do it for one or two things.

• 55:56Speaker 01

  Sure.

• 55:57Lewis Howes?

  But if you have to like, check your food, check your workouts, check your finances, your relationships, it's a lot.

• 56:04Speaker 01

  Yeah, absolutely. And if you're not that great at it, it's probably worth outsourcing. And you can put your, your, your.

• 56:12Lewis Howes?

  Energy somewhere else.

• 56:12Speaker 01

  Energy somewhere else, it's gonna be more successful for you. And so I, I was so excited to help her and we've been working together for, you know, almost three years and.

• 56:21Lewis Howes?

  That's great.

• 56:21Speaker 01

  She is my OG is what I call her, my original gangster. And she like, definitely lights up my life. And I asked her for a quote for my book and she offered to write the foreword. It was just one and done. And then of course she walks out, people are like, what are you doing? And then she's friends with Molly Sims and she's friends with Chelsea Handler. And then, you know, Jessica goes to Shawnee for her facials and Shawnee does.

• 56:49Lewis Howes?

  Other people.

• 56:50Speaker 01

  You know, sees Emmy Rossum and so, girls.

• 56:52Lewis Howes?

  All opens up.

• 56:53Speaker 01

  Yeah, my husband says, we quack.

• 56:55Lewis Howes?

  Yeah, right.

• 56:55Speaker 01

  My little ducks, quack, quack, quack, quack, quack, quack.

• 56:57Lewis Howes?

  Yes.

• 56:58Speaker 01

  So.

• 56:59Lewis Howes?

  I like it.

• 56:59Speaker 01

  Yeah.

• 57:00Lewis Howes?

  What do you think is, um, something you wish everyone knew more about you or your wisdom?

• 57:09Speaker 01

  I think it's really important for me to know that I'm super passionate about something and I'm never going to tell someone, I'm always going to go back to their research and work hard for them, no matter who they are. Obviously I have celebrity clients, but I also have people that are scraping together money to see me because they've been following me for three years and they're dealing with. An autoimmune disease, or maybe they have chronic acne. And I care so much about, maybe to a fault. Like I, you know, when you get a negative comment, or, or someone's mean trolling you on the internet or something. Um, you know, I just, I care so much. Like, I really care how people feel when they work through my program.

• 57:52Speaker 01

  I care that they know I'm like cheering them on and that I am so grateful every day to, to do this job, that this is my career.

• 58:02Lewis Howes?

  Hmm.

• 58:02Speaker 01

  It, I am in a dream world a little bit, that, that I, that every yes up until now has led to this.

• 58:10Lewis Howes?

  Hmm.

• 58:10Speaker 01

  And that this gets to be the career for the rest of my life makes me really emotional and really excited and really happy and that I just want people to know that I care. And if it's not working for them, like, send me an email. Let me know. I'm, I'm open, open to constructive criticism and I want to be better. I always want to be better. I want, always want to continue to learn. I'm not just gonna throw out this book and say, this is what I've learned about the Fab, you know, my Fab Four, Protein, Fab, Fiber and Greens at every meal. If new research comes out and I'm not right, you'll be the first person to hear about it. Like, when things are, are, that I've preached, research is always constantly changing.

• 58:52Lewis Howes?

  Hmm.

• 58:52Speaker 01

  And so if it changes, I stand behind my, my word that I will always be the first to let you know. Hey, remember that one time I told you guys to do this? Well, this study came out and I think people get really excited about their brand and stand behind it, no matter what new research is, or try to hide it or cover it up or whatever, especially in health and nutrition. And that doesn't lend to trust. Trust is caring, passion, constantly working, constantly studying. And if something isn't right, being the first to tell them.

• 59:20Lewis Howes?

  Hmm. I love it. And the book is called Body Love, Live in Balance, Weigh What You Want and Free Yourself From Food Drama Forever.

• 59:29Speaker 01

  You bet.

• 59:30Lewis Howes?

  And it's out now. You guys can get it anywhere. It's on your website. What's your website?

• 59:34Speaker 01

  BeWellByKelly.com.

• 59:36Lewis Howes?

  BeWellByKelly.com. It's on Amazon, Barnes and Noble, everywhere, right?

• 59:39Speaker 01

  Everywhere books are sold.

• 59:40Lewis Howes?

  There you go. Um, and what is your social media handle?

• 59:45Speaker 01

  Everything. I, I actually was able to snag BeWellByKelly on Twitter, Instagram, Snapchat.

• 59:52Lewis Howes?

  Everything. BeWellByKelly.

• 59:53Speaker 01

  BeWellByKelly.

• 59:54Lewis Howes?

  Um, final few questions for you.

• 59:59Lewis Howes?

  This is called the three truths. So you said you've heard a couple of episodes, so three truths. If this was your last moment to share three things you know about how to live a great life, or all the lessons you've learned in life, and there is three things that you could share with the world, and that's all they would be able to remember you by. Do you want to have the books, the videos, nothing online people would have of you, but except for these three truths, what would you say are yours?

• 1:00:24Speaker 01

  I would say the life, your life is the lens in which you choose to view it through, because we can be positive and we can be negative, or we can be competitive, or we can be, you know, lift other people up. And I think if you choose the lens that is glass half full, that everyone's cheering you on, and that, you know, you can be successful, then that's what will happen. So choose the positive, choose the rose colored glasses, because if this is, you know, one chance to live your life, be positive about it.

• 1:01:03Speaker 01

  That would be one.

• 1:01:06Speaker 01

  My second thing would be follow your dreams. No matter what it is, be absolutely persistent, believe in yourself. Obviously, my parents were like, an RD, no, you'll end up at a dialysis center. Why would you do that? But believe in yourself. Like, look inside yourself and say, what am I passionate about? It's not too late.

• 1:01:25Speaker 01

  As I was in my mid twenties, I thought, oh, well, I'll just be in Cancer and Genetics for the rest of my life. Like, I'm already so old, why would I go back to school? I was so young. You know, it's never too late to follow your passion and follow your dreams. And you have to say yes, and keep taking those steps forward every single day to do that. And if you don't, if you take those days off, or you say, I'm not good enough, I'm not going to push towards that passion to make it a life, then you won't be living it.

• 1:01:54Lewis Howes?

  Yeah.

• 1:01:55Speaker 01

  And then, I think the third thing is tell the people you love that you love them, and don't, you know, don't just tell them, show them, like, physical touch, hugs, laugh, like, see them, show up for them, don't just like their pictures on Instagram, like, be there, be present, because I think life is so fleeting, and a lot of times I get caught up as an entrepreneur, my mom will text and be like, Hey babe, how's it going? Heard you got GMA for August. Like, great mom, you know, like, but to show up for her and to be like, I'm so excited. Or pick up the phone and FaceTime her and say, celebrate it because we gotta celebrate each other and we gotta show up for each other. And if we're doing it alone, it's, it's not the best life.

• 1:02:41Lewis Howes?

  I agree. So. It's a good three truths.

• 1:02:43Speaker 01

  Those are mine.

• 1:02:43Lewis Howes?

  I like them. Uh, before I ask the final question, Kelly, I want to acknowledge you. Uh, I'm gonna acknowledge you for the way you show up and how much you care. Because I can really tell you care a lot about all the people you work with. Whether they're celebrities, big names, or they're just people who are looking to live a better life. I appreciate your diligence to understand the research to the highest level and nerd out on it. I appreciate your ability to package it in a way so people can understand it and it's relatable for people. And it's not too challenging. And I appreciate your commitment to continually staying on people and to live their best life. So I acknowledge you for that.

• 1:03:22Speaker 01

  Thank you. Do I get to acknowledge you back?

• 1:03:24Lewis Howes?

  You acknowledge me afterwards.

• 1:03:25Speaker 01

  Okay.

• 1:03:28Lewis Howes?

  So make sure you guys go pick up Body Love. Um, definitely go get it. I'm excited to check it out more myself.

• 1:03:33Speaker 01

  Thank you.

• 1:03:34Lewis Howes?

  And, um, last question is what's your definition of greatness?

• 1:03:44Speaker 01

  Trying your best. And that's, that's for my dad.

• 1:03:48Lewis Howes?

  There you go.

• 1:03:49Speaker 01

  You gotta try your best and set the, your own bar.

• 1:03:52Lewis Howes?

  Kelly, thank you so much.

• 1:03:54Speaker 01

  My pleasure. Thanks for having me.

• 1:03:55Lewis Howes?

  Appreciate it.

• 1:03:58Lewis Howes?

  There you have it, guys. If you enjoyed nerding out on the science of hunger hormones and how to optimize the body and the foods and the, the fasting and all the different things that you can do to really live a better life and to have total body love, then I hope you guys enjoyed this one. And make sure to share it out with your friends. LewisHowes.com/511. Make sure to check out Kelly Levecq online, Be Well by Kelly, uh, on Instagram. Tag us both Lewis Howes and at Be Well by Kelly. And one more thing, SummitOfGreatness.com. Guys, get ready. Check out the speaker lineup. Again, if you can find another event with more diverse and inspiring speakers who are crushing

• 1:04:43Lewis Howes?

  it on all levels of life, you know, world-class athletes at the highest level in the world, top business entrepreneurs at the highest level, top spiritual leaders, top media personalities, everything you need. Number one New York Times bestselling authors, they're all here, guys. Go check out SummitOfGreatness.com. Get your ticket today because prices are going up very, very soon. Go check it out right now, SummitOfGreatness.com. I love you, guys. It's such an honor to be facilitating conversations of greatness for you. And it means the world to me that you guys continue to show up every single week, that you listen on your walks,

• 1:05:27Lewis Howes?

  on your drives, when you're waking up, when you're going to sleep, when you're relaxing with your friends. Wherever you are, it means the world to me. When you're cooking food, whatever it may be, it means the world to me. And I love to say hi to you guys in person. So if you ever see me on the street or at an event, traveling, if you ever see me, come up and say hi to me. Come tell me about your favorite episode. Come give me a hug. I love to meet you. I love to hear your story. And if you really want to make sure you do that, I will say hi to every person at Summit of Greatness. So I hope to see you there because it is going to be an experience that you will never forget. I love you, guys, and you know what time it is. It's time to go out there and do something great.