What’s up everybody. Welcome to the fit to fat to fit experience podcast. I’m your host, drew Manning cohost, Lynn Manning. And we are coming at you guys from park city, Utah, which is not as exciting as Hawaii, which is where we used to be. We are back in Utah. We miss Hawaii. Yes, of course. And we are hopefully moving back one day. We’ll see though. But anyways, we have another great episode for you guys, a great guest with a very inspiring story. Um, and you guys are gonna learn so much from this episode. Uh, our guest, his name is Tyler Cartwright, and most of you probably might not know that name. Uh, but he has a very, very inspiring story that I, I had to share and I got to know him through, um, some people in the keto world, uh, cause I’m been doing, uh, ketosis for awhile now.
Anyways, let me introduce you guys to Tyler. Tyler is, he’s a husband, a father. He’s a good guy. He has a five-year-old, um, and he’s been married to his wife Jamie for 14 years. Uh, he has a bachelor of science in business management management, sorry, an MBA with a background in finance. Uh, he used to be 505 pounds, you guys and find himself. He used to find himself, uh, waiting around just today. Um, after some deep soul searching and the love and support of a number of friends and family, he came to realization that he needed to make a change in the past nine years. You guys, he’s lost 230 pounds and counting reverse a number of, of a large health issues. Uh, Tyler’s a self professed nerd and avid reader of all subjects with strike his interests. He fell in love with the sciences of human nutrition, wellness and the psychology of change.
And as a nerd, he’s become something of a self taught academic as it relates to those topics in the past few years. He’s combined that his love of learning and his inner nerdiness, his personal journey and concern for others as he’s began helping others to focus on making similar changes to discover physical and mental wellness. He continues to push the boundaries of what’s possible when we learn to embrace the journey and challenge our own boundaries and preconceptions. As a coach, contributing author and thought firstname.lastname@example.org. He’s a big fan of ketosis. He’s been living a ketogenic lifestyle. His wife lost 130 pounds, I think he said about 115 pounds as a couple. They’ve been living a ketogenic lifestyle and they’ve both lost I think 350 plus pounds as a couple. You guys, a very inspiring story. You guys are definitely in for a treat. With this episode. We go into the things that he did, um, to what was his turning points, uh, how he got his wife on board. Cause at first she was kind of, you know, she felt betrayed by him trying to live a healthy lifestyle after they’ve lived an unhealthy lifestyle for so long. Uh, what he did to get her on board and uh, some the important things that is, that have helped him maintain this healthy lifestyle.
Yeah. This story is so inspiring you guys. I really like hearing about his transition, especially because he has a very common perspective where he wasn’t getting the support that he needed. How he was able to push through that gain the confidence he needed, how he was able to start. Some people feel that they’re so overweight that they don’t know where to start or how to start. He really goes into the specifics and gives people some takeaways on how they can start and become confident in themselves and move forward towards their health goals.
Yeah. And he’s just, he’s just a real guy. Like he’s not like some fitness celebrity or anything like that. He’s just a real downer. Tennessee native, you know, he’s good guy. He’s funny, witty, smart. You guys are gonna love. Yeah. But before we jump into that, you guys, this episode is brought to you by key genics. Uh, key genetics is an exogenous ketone supplement. Now you guys have heard me talk about this. You see me post about it. Uh, the demand for this product has been through the roof ever since we started promote, uh, ever since we’ve been promoting this product. Um, basically what it did, what it is, is it puts your body into a state of ketosis within 60 minutes. When you’re in ketosis, you guys, your body is primarily using fat, your own stored fat for fuel. So you’re in a quote unquote fat burning mode when you’re in ketosis, ketosis.
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Yeah, and they are, their show sponsor is quest nutrition. Dun dun dun. Everybody knows that I love quest bars. I’m always Snapchatting them. Um, I just like to briefly outline why we use them so often everybody can get their protein from many different sources, but for me, I like to make sure I have a protein source on hand in my car and my purse at the office. A lot of times we fall into the fast food trap because we aren’t prepared. So keep a quest bar in those areas and locations and I promise that you will be able to stay on track. My favorites.
Cookie dough. They also have questions. They’re delicious. Quest nutrition.com. Check them out. All right you guys, let’s go hang out with Tyler. All right, Tyler, welcome to the fit to fat to fit experience podcast. How are you doing man? Doing great. Thank you guys for having me on. I appreciate it. Yeah man. How are things down in Tennessee?
Uh, getting warmer by the day and uh, the trees are attacking my sinuses so it’s all good. Another a beautiful day to day. You got a little bit of rain and the flowers are starting to bloom. Mine, earnest. So life is good.
That’s good man. I’ve never been there but I’m definitely going to have to check it out. I uh, met rich Froning just recently and uh, at fit con and he’s a cool guy and he’s from Tennessee as well, somewhere in near Nashville. I don’t know if you know who he is, but rich Froning is okay.
A friend of mine was coming up to fit on and Richard was going to be there and he asked me to bottle up Rich’s sweat. And
that’s funny, man. Yeah, I remember people were taking pictures of him as he was getting a massage at one of the booths, you know? So for those of you who don’t, I was gonna say for those who don’t know who rich Froning is, he’s pretty much the Michael Jordan of CrossFit. And he’s pretty popular in the CrossFit world. But yeah, if you’re not in the CrossFit world, you’re like, who are you guys talking about? So anyways, let me, uh, just kind of tell my audience how I, how I came to know you, Tyler, and why I decided to bring you on. So, uh, just for, for you guys listening, you know, I’ve been into the keto lifestyle, I guess you can say. Uh, just recently actually, and I’ve been a big fan of it and I’ve just wanted to learn more and more about the science.
And the first thing that turned me on to the ketogenic lifestyle was hearing dr Dominic D’Agostino a while ago on the Tim Ferriss podcast and started hearing about the science behind it and just, it was super intriguing. And then I started digging into it a little bit more. And, um, uh, started to get connected to people in the keto world, I guess you can say. And, uh, someone led me to this Facebook group called keto gains and, uh, that’s where I met you and heard about your story and it’s just, it’s just so interesting. Um, and that’s why I wanted to bring you on. Um, so, so let’s actually start out with that. Tyler, if you don’t mind, kinda, you know, go back about, you know, what nine, 10 years to until you know my audience a little bit about your story, your background. Okay,
sure. So played every sport imaginable in high school and went off to college and left that behind and discovered pizza and beer. I think a lot of us can, can relate to that story. Um, I didn’t so much develop an affinity for it. Was it cinnamon toast crunch? I’ve heard on the podcast.
That’s my, that’s my advice, man. That was so good.
Sam bear are not bad though.
Yeah. Pizza and beer is a close second. They’re affair, you know, say me, me and Krispy Kreme have a relationship. It’s, it’s a love. Love Sylvester clear that place these days? No. Um, so I am a competitive person by nature. And if you take the competitive stimulus away from somebody, I think they invent new ways to compete with themselves. And one of the ways I competed with myself was what can I eat? What can I drink? And I do, what can I not do right then? And so, you know, I think that, you know, I ended up getting, and I’m going a little further back and some, you know, be 38 this year, uh, then you asked, um, you know, but, uh, you know, just to downstream cascades of things, you know, my, my wife and I got married and, uh, you know, I think it’s, it’s a situation where you can, um, you can be right for each other and be enabling to each other at the same time. And I think that we both would openly admit that we were enabling each other to make really toxic life choices. And so I found myself, uh, just about nine years ago or so at, uh, uh, right at 505 and change pounds. Um, so yeah, I mean that’s, that’s a,
well, a lot, a lot of people to kind of, not to cut you off too much in the middle of your story, but a lot of people, um, that we’ve spoken with or that I’ve read their stories when they get up into the, you know, and into being obese, there’s generally kind of like an emotional reason that has kind of pushed them. They’re taking them there. Was there anything that was propelling you in your life to continually gain the way or do you just feel like you went from being extremely athletic to loving food?
Uh, you know, I, I think it’s, it’s two fold. One thing that I’ll say is, is in, you know, with apologies, you know, I love the television show, so let me start by saying that. But I think that with some of the other television shows I’ve seen, it seems like everybody wants to distill down getting, you know what I guess it would call ultra will be still one, one issue. Right. You know, uh, and I don’t at all mean to make light of those issues cause some of them are really tragic, right. But I think there is a lot of things I don’t think, and I said this in a conversation with a friend of mine the other day, nobody gets the five or 600 pounds because of one thing. You know, there’s a lot of stuff going wrong in their lives. Um, you know, for me I think it’s uh, um, there, there, there are several things. I mean on a, on a production and a level, you know, you get frustrated by life when you know, you expect one thing and something else happens and I’m being very general there but you know, it happens in everything. Career is not taking off like you want it to. Relationships don’t magically, you know, blossom into this thing without work and effort and energy. Right. Yeah. I mean there’s just so many different facets of life that were broken for me.
Would you still consider yourself at that time, cause you were married, were you, did, would you consider yourself, you know, happy at that moment? Um, cause we know some people who, who were overweight and they would be like, you know what, I’m happy because I can eat whatever I want to. I can, I don’t have to worry about going to the gym. And there’s a lot of people that are overweight and still have very happy people. Would you consider yourself happy? Well,
I would have considered myself content if that’s a word. You know, I’m, I’m a big believer that contentment breeds happiness. Um, you know, I would say I was content. I don’t think I was happy because one of the things that happens when you get to that weight and actually wrote about it at a, at the keto gains.com website was there is sort of this, this lie that you do to yourself when you get there and you tell yourself, well, I didn’t really want to go out, you know, with my friends anyway. I didn’t want to go, you know, grab dinner with the, you know, with a college buddy. I didn’t want to go do any of those things. And the truth of the matter is yet I’d love to, but you know, the sheer fear factor of going and sitting in a booth at a restaurant and not being able to fit or breaking a chair or having to sit in someone else’s car and the seatbelt, not fitting a very real things that you know, happened.
You get to that sort of weight. And so I think that we, we lie to ourselves and tell ourselves, so we’re happy, we’re happy, we’re happy. But deep down inside, no I wasn’t, I wasn’t happy with the way that I looked at. I mean, when, when somebody sitting beside you on an airplane pages, the, you know, this, you know, the, the flight attendant NAS to be moved, there’s an emotional stigma there. You can’t sit in that moment and you know, and, and you know, cover your eyes with your hands or your ears with your hands and pretend that, that you’re, you know, that you’re satisfied with the way that things have worked out so far. I think you’d be a fool to think that.
Yeah. And I’m assuming that happened to you and did all of them. Wow. Here’s the thing I want to, I want to throw out there because, um, I just want people to understand this. Like for example, when I talk about my fit tread to fit experience, I don’t even pretend to know exactly what it’s like, right. Especially for someone like you to either where you were, those experiences, there’s no way I could ever fully know what you went through at those moments. You know, emotionally, mentally, physically. It must’ve been a lot, you know, a lot more difficult than I could ever imagine. So I just want people to know, like, you know, I don’t pretend to know what it’s like for somebody to entire their shoes or someone else’s shoes that’s been that way or has gotten to 500 plus pounds. There’s no way I could ever know, even if I, you know, put on hundreds of pounds and kept it on for years.
I still wouldn’t, you know, have those same experiences. So thank you so much for being able to share those with us. And, um, and it’s cool that we, you know, this isn’t an awesome success story, but there are people that are still stuck at that stage where you, where you were. So that’s what we want to get into is like it, you know, it just give people an idea of what it’s like for you or what it was like and how they can overcome this cause you are living proof of that. So, um, so let’s, let’s talk about that like on a, on an emotional level with between you and your wife. Cause your wife, you said you guys kind of enabled each other. Was she big too? Or how much, how much weight did she gain?
She has lost a hundred and I think 12 pounds as of a couple of days ago. Yeah.
Uh, yes. So we are at, uh, about 345, almost 350 pounds as a couple. Um,
wow man. Congrats. Wow, that’s amazing. Well, we’ll definitely have to talk a little bit about your experience of doing it together. It’s probably a lot easier.
Powerful. You know, one of the things I’ll say is she’s got, you know, you know, deep down inside, you know, the reality is I’m still a guy. You know, we, we definitely have a little bit of a metabolic advantage. There is definitely some stuff, some hormonal benefit that exists there that she really didn’t have. And her struggle with that and trying to get that weight off and dealing with, you know, a lot of medical issues. You know, I mean honestly I think her journey has been, you know, more difficult than, I’m more inspired by that than I am by my own. But uh, you know, I think the, you know, to address kind of the question at hand, you know, there is, there is death and an enablement that exists there and I think it comes from all the right places. You know, it comes from a desire to, you know, to see each other, be happy to see each other, be contempt, to see each other, you know, to, you know, to, to enjoy those moments.
But you know, sometimes I think things that started out with, with good intentions can, can to go off the rails as well. You know, we, uh, would find ourselves, we enjoyed spending time at restaurants eating out and then we looked up and realized that we were spending, you know, 2000, $2,500 a month going direct eating out because that’s a place that we connected. The problem is we also connected with a lot of really, you know, hyper palatable and, you know, hyperchloremic sort of foods as well. So, you know, it was good intentions, you know, driving right off a cliff, so to speak. And so there was definite, you know, lifestyle change that had to happen there in terms of redefining our relationship.
Yeah. So let’s talk about that. What was the transition for both of you or did it happen with just one person? Like did it happen with just you that, that made this switch where you said to yourself, okay, I want to make some changes, or did she do that or did it happen together? What was the transition? And you said it was nine years ago. Right. You started this journey, right?
So, yeah, absolutely. So, so I can start I guess, and kind of tell the point at which it kind of started for me. And definitely I think it started for me first. And I, and truthfully, I think, uh, you know, there were some emotional challenges for my wife and in dealing with the fact that I was trying to make this change. But, uh, you know, I, uh, you know, I was about nine years or so ago, I had actually just purchased a new truck. Um, was super proud of it. It was, uh, you know, black on black on black F-150. It was the prettiest thing that ever was. Um, it was shiny. Um, so, so I go in to purchase this truck and took a friend with me and took it for a test drive around the parking lot, but I really didn’t need to get it out on the road. It was one of those moments where it’s like, I know that’s the truck I want, just write up the paperwork. I’m not even gonna negotiate. And so finished the paperwork on the truck, got in the truck, went to drive back to my house and realized that the seatbelt didn’t fit.
And so in my brand new truck that I now had payments for four, four years, my, uh, uh, so I, I dropped a friend of mine off and actually ended up having to go back to the, uh, to the parts department at the dealership and purchase a couple of seatbelt extenders for the vehicle. And you know, the girl that was standing in front of me at the parts counter, uh, was about as big as my left forearm is now. And she, and she said, I don’t know what those are. And it was this moment where I actually kind of had to come face to face and describe what a seatbelt extender was. And I wanted to look at her and say, you know, you’ve never been on an airplane. You’ve never seen it. That person, you know, you, you, you know what, but you know, there was definitely some emotion there.
And so actually got the seatbelt extenders and I left. Then I stopped at a little Mexican restaurant that my wife and I used to like to eat out pretty frequently and, uh, was there by myself and sat down and ordered up a meal. And as the food came, uh, kind of set back in my seat and the chair broken underneath me and I spelled the table, all the food down on top of my leg and burnt my leg in the process. And so, you know, it was one of those things where I just paid the bill and got in the truck and drove to a little Creek, not too far from my house and watched a bunch of kids playing. And I would say, you know, several weeks before this, my mother had actually written me a letter that was pretty emotional. I mean, it was a, you know, one of those letters that is kind of a, you know, I don’t want to bury my child, uh, sort of letters and it indefinitely, you know, was still kind of fresh in mind.
Um, and so it was kind of that point where I think a lot of things snapped into focus and I realized that I really had, you know, two choices. If I can borrow from a cliche from a movie, you know, get busy living or get busy dying. Right. You know, that I had just been sitting around for almost a decade waiting to die. And, uh, you know, I mean, I think the interesting thing was, you know, my wife kind of sat back and watched me settle into this routine of, you know, trying to change and trying to eat healthier and she wasn’t, I don’t think terribly interested in it. And I think what was really interesting guys is, you know, we’ve talked about it actually fairly recently and she said, you know, I really felt betrayed a little bit by you at that point. All of those things that we used to do, where we connected, like going out to eat at restaurants or going to the movies and getting, you know, popcorn and drinks and whatever, you know, all of those things were now gone because you know, it wasn’t fair to you to put yourself in that position.
So now all of a sudden there was a disconnect between us because you had removed kind of that stimulus that was triggering poor behavior for you. And so it really wasn’t what I expected, you know, about thought, you know, everybody was going to get like giant foam fingers, the number one, not every time I walked out of the house to go to the gym and they would like be celebrating me. And it was like the Kelvin commercial for McDonald’s back in the day. You know, Calvin’s got a job and everybody’s giving them high fives, you know, literally wasn’t that, it wasn’t that at all. It was, you know, there were hurt feelings, there was confusion, there was a lot of things. And I don’t think it was just, you know, between my life and I mean friends, you know, would, would kind of, you know, became distant with some friends as well in the process. So, um, but eventually I think she realized this is something that we, you know, that was going to redefine our relationship for the better, but that we needed to get on board, you know, collaboratively and figure out how to make it work.
Yeah, that’s really interesting. I’ve actually heard that a lot with clients. I have a couple of blog posts about it with clients and especially, um, with their friends and their, especially their, their loved one or their spouse that sometimes the person does feel betrayed or they feel like you’re leaving them behind. I think sometimes though people don’t often openly talk about it. When I’ve sat down with a couple people, they’ve also said they had the fear that that person would outgrow them or leave them or as they changed, they would realize they didn’t want to be with them or didn’t have as much in common. And like you said, a lot of your commonalities centered around food, you know, and your love of food. And I can totally relate to that in such a foodie. I love going out to restaurants and the experience. I’d have a hard time dating somebody that was like, we’re never going out to restaurants.
I’d be like, okay, it’s done. But um, my question for you, cause I’m actually surprised and it’s definitely harder to start on any type of journey if you’re not getting all the support you need. Are there any key factors that helped you to believe in yourself that you could do this? A lot of people, even when they get that all home aha moment, and of course you had some big ones that you shared with us, they don’t always believe that they can make the change and that they could get up and go to the gym and change their eating habits. Do you attribute anything to your confidence in being able to do that? Especially since initially you didn’t really have that support?
I think it’s, it’s, you know, a couple of things. I think the first is, you know, it’s funny, I had gone to see my doctor just to kind of get a checkup before I started doing this. Uh, which is probably a smart thing when you’re as big as I was to make sure you weren’t going to keel over on a treadmill. Um, you know, and he looked at me and he said, you know, Tyler, you’re, you’re as healthy as a horse. The problem is you’re also as big as one. And you know, he’s, but he said to me something that really just kind of shook my world. He said, I’m not going to draw your blood. He said, cause I know what I’m going to have to write down on a piece of paper and what I’m going to have to record. And I don’t want to do that.
You know, when you’re falling asleep, sitting on a couch, when you’re falling asleep driving, you know, when things are happening to you, we know what the outcome is. I know what that blood results going to show. So I’m not going to take your blood, go, go change. So, I mean, from my perspective, I think it was a, a very sober realization that I could absolutely, you know, wind up, you know, in a full blown case type two diabetes with no hope for, you know, for recourse. There are no resolutions. I mean there was a definite fight for my own health. Um, and knowing that, you know, my wife and I were hopeful that we would have, you know, a child or two along the way that, you know, that was wasn’t a reality for us at this point in time. And so there was some definite, you know, health concerns that were there.
I think from a, you know, from him motivation, I think I would say this, I am a stubborn, stubborn person by nature. And you know, when I set out to do something, there’s nothing middle of the road for me. And so I think it definitely lends itself well, you know, but, but I think the third thing would be there is sort of a us versus the world or me versus the world. Sort of a mindset that happens there. When you know, you read something like what, you know, Robert Lustig has written that basically says there was no hope for the obese because they’re not going to keep the weight up. The recidivism rate for obesity is astronomical. You know, you read these articles and you just keep telling yourself, you know, I don’t want to turn into that statistic. What do I have to do to make that change? But not so much physically just make that change. But what do I have to do to make that change internally so that it, you know, so that that triggered me before, don’t trigger me anymore. The things that, uh, you know, that I, you know, the conflict, I never dealt with the depression, the anxiety, all of those behaviors. What can I do to regulate those behaviors or to get a better grip on, you know, my own individual psychosis, if you will.
Yeah. And what, what, you know, for all of those people listening, cause I think, you know, I hear the same thing for people, whether they’re 50 pounds over weight or 150 pounds overweight. Are those emotional triggers? What are some of the things that
really helped you so that you didn’t relapse?
Um, you know, definitely I’d be lying if I said they weren’t days or weeks or you know, periods of time where stress gets the better of you and you do stupid things. Right? I mean, and I would define a stupid thing is anything that moves you away from a goal that you’ve set for yourself. Um, that’s a, that’s a stupid decision and you know, in the scheme of things, but there are times and places for stupid decisions, you know, if you’re celebrating with somebody and you can control the outcome, go for it, I guess, whatever. But, um, you know, for me, I think it was, you know, and what I would tell people is, you know, you’ve almost got to step back and treat, uh, you know, I, I wrote an article about this talking about the idea of an after action report, right? So it’s kind of like, you know, w when a police officer, a military involvement and engagement that they come back and document what happened.
And I don’t think we do a very good job of that as people in our own lives. I’m a huge believer in things like journaling. Um, you know, and I’m also a huge believer in having some sort of accountability partner or somebody that you can be open and honest with, whether that’s a spouse, a friend of loved one, you know, the pen pal, an online coach, whatever. Um, but I think those two things are really, really helpful in terms of kind of keeping me focused is the ability to sit down and say, you know, Hey, I really was having this feeling and when I tried to deconstruct why I had this feeling or why this was the trigger that I don’t normally have, what happened, you can step back and say, Oh well that, you know, that was really having a rough day at work.
These things happen. Somebody said something that was really hurtful, whatever. And you can kind of recognize those patterns and then you can kind of get out in front of it. It’s sort of like a, you know, a disease or a disorder. When you have a name for it, all of a sudden you can use, you feel much more empowered to fight that thing. Um, you know, with regard to, you know, with, with regard to the idea of accountability, just having somebody that you can go to and say, man, I’m just not feeling it. You know, whether that’s a coach, a trainer, a gym buddy, uh, you know, a pastor, a minister, a, you know, a next door neighbor, a spouse or whatever. It’s, everybody’s got to have some outlet for that because if you try and do it all on your own, at some point, your own willpower, your own ability just fails.
Oh yeah. I agree with that 100%. Even for me as a personal trainer who, who, you know, I did my fit to fat to fit journey. I was only overweight for six months, but believe me, I had days where I was like, you know what, it’s cold. It’s rainy outside. I just don’t want to stay inside, eat my cinnamon toast crunch and not go to the gym. So I don’t care who you are, you’re going to have days where you lose motivation. And so yeah, you do have to have that accountability partner. So that’s kind of what my next question was, was how did you eventually get your wife on board, uh, with this lifestyle change? Was it just your consistency and in wanting this and she eventually
jumped on board of what, how did that happen with her? I think that she saw that I was, you know, being earnest and honest here, that this wasn’t a desire to change things and to change our relationship. It was a desire to improve our relationship by making these changes. And I think that she would, you know, if she were sitting here, she would tell you something very similar that it was, you know, an effort on our part, you know, collaboratively, you know, it was, it was kind of unilateral at first. I was talking with a, with a friend of mine who’s a pastor about six months ago. And one of the things that I said to him was, I said, you know, it’s so funny in any relationship, the first thing that sometimes has to happen is you have to talk about the elephant in the room and then you can figure out how to shoot it up the front door.
I like that
when, when she saw what was going on in my life and that I was really trying to make efforts to change for a lot of reasons, not the least of which was so that we could achieve some of our own personal goals. You know, she kind of jumped on board with that. And I think at first it was begrudging, you know, if he’s gonna do these things and eat this way and behave this way and, you know, all of the restaurants and the theaters and all of those things are kind of off the table, you know, then maybe I can meet him somewhere in the middle. And I think from there she, uh, you know, she had definitely, you know, experienced some early success and trying to get, uh, you know, her arms around some of her own health issues. And as those started to snap into focus and get a little help, you know, a little better that it’s like a snowball rolling down a Hill, right? It starts off all, but by the time it gets some momentum going, it’s also pretty substantially large. It’s, it’s a movement, not just a thought.
Hm. I love that. Now. So, you know, most people are gonna want to know, so you started around 505 pounds, your journey to get healthier. Is that accurate? Okay. So you started about 505 pounds. What exactly did you do? What were your steps? What was the nutrition plan you were on? What did you do as far as exercise and how long of a progression was that to where you are now? And how much weight are you at at this point?
Sure. Um, so let me tackle the last part first. That’s the easy one. Uh, uh, I am about 275 pounds now. Uh, wow. So right around 230 ish pounds down at this point. Um, I am still going down. I’m actually targeting, trying to have some, some surgery for some of the lasting effects if you will. Uh, you know, that significant weight loss, um, you know, here later this year. And so definitely doing a pretty aggressive dieting and training plan is trying to get prepared for that. Um, with respect to, uh, the, you know, through the, the first question there, um, you know, and uh, I think how to even answer that. Um,
yeah. I mean, did you start, did you start,
I mean, yeah, definitely. Well, I mean, I guess the, the, the, the reason I’m hemming and hawing a little bit here, you know, the, the first couple of weeks that I decided that I wanted to do this, to be really transparent with you, my goal was to be able to stand up for more than 10 minutes without soaking your shirt. I mean it had gotten to a point with my health, you know, that walking from the car to, you know, to my bonus room upstairs in the house that we lived in previously was about all the taxation my buddy can take. Um, so the idea was just simply go to the gym and walk on a treadmill for five minutes. And my first goal was walk for five minutes at two and a half miles an hour and not break a sweat. And you know, that was very, very basic, very early on and very kind of self motivated herself.
Uh, intention, um, convinced that, uh, you know, that the gym owners there were not real keen with a 500 pound guy stomping on there. But, uh, you know, they were actually really supportive and, and ended up striking up a conversation with uh, both of them. And, uh, the first trainer was actually, uh, one of the owners of the gym. So, uh, working together and, uh, uh, definitely, um, you know, actually, uh, just to kind of give her the thumbs up and shout out Emily where if you ever listened to this, you are an amazing, amazing, um, you know, there, there was no judgment. I mean, you know, it was very welcoming. It was very accommodating and it was, Hey, let’s just meet you where you are and you know, I’m just, people have this perception of trainers is Uber fit. And so they’ve got no concept of, you know, how to deal with somebody who can’t squat because, you know, think about the, the lever action on that knee at 500 pounds.
Right? Who can’t do that. So we would start out doing silly things, you know, throwing a medicine ball back and forth or, you know, just trying to get some rotation and movement back in my spine. And so there was a lot of that sort of transition from a training perspective. You know, it was very much a, you know, finding somebody who met me where I was and kind of help carry me forward with a nutritional perspective. I started off kind of trying the, the approach that I think everybody tries, it’s the eat less move more model of a, you know, physical fitness and diet and weight loss. Right. So in my head it was go to whole foods, it was buy the organic versions of all the same stuff I was already eating because organic sugar doesn’t count. I don’t know if you guys are aware of this
but, or gluten free sugar too.
That’s right. Um, the other day I saw a need with a sticker that said gluten free and I thought, sure. Hope so. Yeah.
But you know, so, so it was one of those things where that just didn’t work for me, you know? I mean, all it was was reinforcing bad behavior with fancier names and that’s just not a healthy approach for me. And so I started really researching some of the science behind a lot of the Atkins diets, you know, and, and some of the more modern adaptations or versions of that. And you know, I’m a science nerd at heart, so it kind of stuck. And so almost all of the weight, I think the first 15, 20 pounds or so was, was lost. Uh, just eating super low calorie and super low fat. Uh, but the bulk of it has been lost eating essentially a ketogenic diet.
Yeah, that’s what I was going to ask about was it, cause I know you’re, you follow the ketogenic lifestyle now, but what, you know, did you use that, you know, to you to lose the majority of your weight and it sounds like you did. Awesome. So let’s, so let’s, does that lead us into keto gains.com this website that you’ve created or coauthored or I’m not sure what your official title is, but tell us about the journey, the transition from that to what you know, what keto gains is for, for my followers.
Sure, sure. Absolutely. So keto gains is a group of people who are, um, Def, you know, definitely interested in living life and, and you know, trying to test boundaries. So physical boundaries, mental boundaries, trying to push themselves to see what the, the capabilities of a human being are while being heater genic. You know, one of the interesting things is that, you know, early on it was ketogenic diets don’t work. They’re short term stop gap measures for weight loss and you know, people, you know, return to what they were previously eating and they gain all the weight back. And that’s definitely a true statement. But that’s like saying you got exercise and you can go run a marathon. Now if you sit on a couch for six months and go run a marathon, you’re going to die. Well, yeah, you probably will. I mean, it’s common sense statement.
Um, but, uh, so, you know, it started kind of doing some research around groups online as I started to get more serious about, you know, realizing that there is a definite challenge that exists for somebody that was my size, that didn’t exist for somebody that you know, was losing maybe 15 or 20 pounds, you know, and, and, you know, I can’t presume to know their struggles and their challenges, but, you know, I’m almost a decade into this and I’m still not at goal weight. So, uh, you know, there, there’s a, you know, some, some challenges that are unique there. And so I started kind of looking around and found actually the Reddit forum for Reddit Quito and Reddit Quito games and just started, you know, spending time there doing some reading and research and figured out that there were a whole bunch of other nerds out there that were interested in the science as well as the application.
And so actually joined the Facebook group, which at the time had about 3000 members or so and started sharing and posting and hypothesizing there. And, uh, several of the administrators reached out, uh, not the least of which was one of the founders of their group, uh, Luis via Senor for those of you that, that follow him online, it’s dark Luigi with two GS. I have no idea, but, uh, asked me to add men and uh, then you know, the brand and the group has kind of just exploded over the last year and a half or so. We’re at about 20,000 members or so now on the, actually I think 20,400, I think as of this afternoon. And uh, you know, the, the Reddit subreddit is at about the same, about 30,000 people give or take. Um, so definitely I think people are interested and I think that they’re interested not in hearing so much about, you know, Quito is a magic unicorn and life changes and every eat steak, you know, or you know, seeing people, you know, eating sticks of butter and double fisting the bacon, but instead stepping back and saying, Hey, energy still matters.
Right? I mean science doesn’t change because you’re ketogenic, but certain hormonal aspects of science definitely tilt in your favor when you are. And so I think we’ve taken a very realistic, very science oriented approach to a ketogenic diet and to training and, and endurance, you know, both endurance and resistance training while ketogenic, you know, and I think that that’s of interest to people right now. We’ve got several people on the group that, that donate ketogenic. They were just baffled by the fact that we can do it when science keeps saying, you know, yeah, you can lose weight on a ketogenic diet, but performance is terrible. You know? Meanwhile we’ve got people, you know, several people winning strong man competition, several people you know, who were placing, you know, age groups and otherwise, and powerlifting meets eating straight ketogenic diets, which is just perplexing and I think a little bit frustrating to the mainstream of, of exercise nutrition.
Yeah, I know it’s, it, trust me, there’s still people even in the fitness industry that still don’t even really know what ketosis is or understand what a ketogenic diet is. I mean, I just recently went on the dr Oz show and that will air fairly soon and it’s, it’s going to be funny because there’s still some old science that people just, it’s kind of like an old habit. Like people are just like, it’s so hard to let go of these old, you know, mentalities and these thoughts and these, these theories behind, uh, this old science. And so,
so wait, you guys are telling me that I can’t eat sticks of butter. And double fist bacon. I am out. I am out. I’m not doing it. I’m not doing it. I’m just kidding. I do what I want. I’m going to have butter and bacon, but I also, you know, I, you know also obviously vegetables and healthy stuff too, but life is incomplete butter and bacon. That’s fine. Carry on with your KIDO talk. Isn’t it
the picture online that said like what people think we eat and it’s just this big bowl of bacon is like what we actually eat this beautiful salad with some nice cherry tomatoes and some ham and bacon and cheese and you know, like a nice vinegar dressing or whatever. It’s like that’s more aligned with what I eat on a daily basis. I mean, not so much the salad, but you know, a variety, some vegetables to meat, you know, some fats and fats, you know. Um,
does your wife eat keto with you as well? Does she eat the same type of day?
She has been eating this way for, I guess probably three or four years now. Three years anyhow.
Okay. So that’s what I was going to ask you. Do you feel like the key to last out is something that people can maintain longterm? Or do you feel like it’s good to go in and out of ketosis and you know, three months on and then do more of a modified keto? Or what’s your approach to this lifestyle? Is it hardcore, you know, I’m in ketosis every single day, or what’s your, what’s your maintenance approach? I guess I should ask.
So from, from my perspective, I mean for me, you know, specifically I stay ketogenic all the time. Um, you know, w we actually, from a training perspective, I utilize a method called the targeted TDG going to diet, which got a whole paragraph and a half in miles, 1997 books. So, uh, you know, we got a little bit of a conversation point there, but it’s really just about taking a very small amount of carbohydrate, uh, you know, just before a workout. So in my case, probably six to 12 grams of dextrose powder or Smarties candy.
Oh, that’s good. Throw some people out. Just say Smarties. Candy. Yes, he did
clarify for international listeners because I learned this the hard way. Smarties are a different candy in the most of the rest of the world. So they’re like chocolate coated disks or something with some candy cause I like M&Ms sort of, I guess I don’t know. So I learn the hard way that people were really confused when I said get yourself a bag of Smarties and you know, several folks in the UK and Australia were like, what are you talking about? And I tried to explain it. They’re like, Oh you mean busies or you mean different name for this product? But I think the simple solution here is if somebody is interested, I would say this come, you know, come talk with us on the website or this, you know, the subreddit and understand what the, what the basis of it is. Because it’s not eating candy is candy is yummy.
It is trying to bump insulin just a little bit to try and drive out one more rep or five more pounds or whatever in a workout. That just really up the intensity just slightly. Um, while remaining ketogenic, you know, I can test myself before, during and after and I remain ketogenic through the entire cycle. Right. So I mean there’s, there’s no big issue there. Um, I think that with regard to, you know, your other question drew about, you know, the weight stable and the maintenance facets of it. You know, I think that I will default back to what, uh, I don’t know if it was Marty Berkaine or someone originally said, you know, the best diet is the one that she’ll expletive deleted, stick to. And I think that that’s probably the truest statement in all of nutrition and health, right? I mean, if, if we’re going to eat this way for the rest of our life, it better be a way that we can eat for the rest of her life where some people, you know, who are weight stable, if they want to go out and celebrate a birthday and have a couple of beers with a friend, I don’t necessarily see that being an issue.
However, for somebody who knows what their triggers are and knows that those things are triggers, they would be better served to just stay in what they refer to as an SKT or a standard ketogenic diet all the time. I don’t think there’s any issue. The one thing that I would say from a performance perspective is, you know, it’s not really been tested, I don’t think. Um, I was talking with Jacob Wilson around Lowry about this, a couple of, I guess it’s been a couple of months ago. Um, you know, through like an instant message on Facebook or whatever. And then we were touching on it a little bit, uh, you know, while we were out at fit con and one of those, uh, those things that comes up is about like the cyclical ketogenic diet. So eating, you know, whether it be for five days or seven days and then all for a day or two.
And one of the things that, that Dr. Wilson raised as a point was his concern about whether that person ever, truly Quito adapts. And we mean by that is we really don’t know. Um, keto adaptation means a lot of different things to a lot of people. The way I’ve defined it is this, when your workout stop sucking and life gets measurably better, you’re probably keto adapted. But we really don’t fully understand all of the adaptations that are happening in the human body to make that happen. Some hypothesis around like mitochondria and cells and some other things, but there’s really not been a clear study that shows that this is the linear or multifaceted path to becoming keto adapted. So
yeah. Yeah. Well I think, you know, like you said, it comes down to what works best for that individual, right? What’s something that they’re going to stick to and yeah, the ketogenic diet may not be sustainable for a lot of people, but maybe it is if you haven’t tried it, look into the science behind it, do the research and then do what feels good. Now talking about keto adapted. Yes. If you, you know, eat ketogenic for four days and you feel horrible cause you’ve been eating carbs your whole entire life, that’s pretty, you know, expected to happen when you transitioned from glucose to ketones. So you can’t just judge the keto diet based off of a three day experiment. Right.
You can and you will. I’m just kidding. Sorry. I had, I had the keto flu and I thought I was dying and I literally called drew and I said, I’m dying. I don’t know what’s wrong with, I feel like I’m physically ill, my body’s shutting down. And he, and like the nicest way possible is like your body is so used to all the donuts at eats that it is fighting you tooth and nail. Just give it another day. And then it was like a day later I was taking a product to key genics, which was helping me kind of move through it faster. And then like the next day I was like, Oh, I’m fine, I’m not dying. But it was like, it was, I’m not going to sugar coat it. I thought it was like the worst. So I just for warning people that try Quito, prepare yourself,
you know, two, two things I would say. They’re definitely, I think exaggerate is ketones have a place, um, in the, in that early facet, if somebody has got the disposable income to purchase them, I think that they can definitely help alleviate some of that issue. Um, I also think that getting sufficient electrolytes is a big thing. When you become ketogenic, the body tends to shed electrolyte salts pretty rapidly. And so you end up cramped and feverish and you know, you feel terrible. And it’s not just a physical pain or a physical frustration. It is like mental cloudiness. I mean, nothing is working optimally. And so to your point, drew, I think a lot of people try this for a week or four days or two days or whatever, and they come back and they’ve all of a sudden declare all those science invalid and determined that I’m going to borrow from all McDonald. I’m a special snowflake.
And so, you know, so, so I’m to be one of the one in 10,000 or a hundred thousand for whom ketogenic diets don’t work. And I would simply say, you know, one of the first dates I ever took my wife on was squirrel hunting.
Okay, I’m sorry. That woman is a Saint. She must really love you.
After a couple of days we probably wouldn’t be married and we wouldn’t have the life that we’ve got now. So, um, so, uh, you know, what I would say is this, you know, you can’t judge a diet based on a two day trial. I mean, quite frankly, I’ve been ketogenic for so long now. If I shifted to go eating a pizza, you know, I would literally be in a coma. In fact, the last time that I ever decided that I was frustrated and decided to have kind of a quote unquote cheat meal was, was, you know, many months ago, but I laid down on the floor to watch something on my iPad and I woke up four hours later covered in my own drool. I mean, that doesn’t mean necessarily that for somebody who is very, very insulin tolerant or very insulin sensitive, that eating a diet based in pizza is necessarily going to cause them to gain weight and turn into 500 pound person like myself.
But it does mean for me this just doesn’t work and I can’t judge, you know, carbohydrates based on my propensity to eat way too many of them. Right. And I think this thing could be said for ketogenic diet if you’re going to it, do it the right way, you know, leverage the tools that are available to you. Whether that is online forums, whether that is a coach that knows what they’re talking about, whether that is a, you know, products and supplements that are out there that can help people to get through that process and that period. I think that those are people will be foolish not to do that. I mean, you know, those of us that went through this in the stone ages when there wasn’t any of this, just had to lay in bed with a, you know, with a heat blanket on one side and a bottle of ice water and the other and deal with it. Um, you know, the science has come so much further along. Thanks to guys like, you know, Patrick, Ronald, Dom, D’Agostino, Jacob Wilson, all these later pushing science of all of this forward. You know, that there has been that, that there was more legitimacy in this and also, you know, more, more tools in the proverbial toolkit to try and mitigate this and also to make it as, you know, as, as successful as possible for each individual person.
Yeah. So would you recommend a, you know, your website keto gains as a starting place for people that you know, might want to give the ketogenic diet a try? Is that a good place to get started or what would you recommend people do?
Let’s say, let me say a good ketogenic calculator that exists at the website and I think that will be a great place for people to go and figure out exactly what they should be eating because there’s a lot of misinformation and information out there that lacks scientific research and evidence. Um, so definitely check the website out for that information. Uh, the Facebook forum, the, you know, the, the Reddit subreddit, uh, uh, Reddit slash R slash Quito gains is another good place to jump in. I’m just looking for some of that assistance from those of us that have kind of gone down this path before. It would be a good place, I think to at least get started in the right direction. You know, especially if somebody is interested in doing any sort of endurance or resistance training. Um, you know,
That the expense of sounding a little bit arrogant. I don’t think there’s a better forum on the inner web anywhere for the dispensation of that sort of information to make sure you’re doing it right.
Yeah, yeah. Well, thanks. I appreciate that Tyler, we’re coming up on time here, but a really quick, before we get into our lightning round, where can people get ahold of you? Cause I know people once they hear this are gonna want to reach out to you and ask you questions and things like that. Where can people get ahold of you?
Yeah, definitely. Um, so I’m on Facebook.
I’m on Twitter, but I’m not on Twitter if that makes,
Hey, I saw you, I saw you on Twitter today, but I’m never on Twitter.
Let’s be, let’s be candid here, drew. I mean, you should be happy that they’re using you to pitch totally legal steroids. Right?
I know for those of you who don’t know what we’re talking about, I get a lot of people that actually, there’s people, you know, I have my back, they look out for me. They’re like, Hey, people are using your pictures just so these steroids where they use your before and after photos and soon as you did it in four weeks. Yes, it still goes on and it’s a headache. Just let everyone know it’s a headache. Like I’ve gone through an attorney to find out how to do this. It’s a six month process, very expensive. And by the time it, you know, they, they get the website down, it’s just, it’s six months later, it’s like, and then I lost $2,000, you know, to get this website down so it’s a mess. So luckily people like you guys were looking out for me, uh, letting me know and, and most people are, you know, hopefully most people recognize me and know that I wouldn’t.
And if not, you should just got on there and be like, that’s a lie. It happened in like two days. Hopefully people look at those before and afters and realized four weeks is not logical people. Yep. Yeah.
No. So your Facebook is just Tyler Cartwright.
Yeah. You can find me there. Uh, I think the easiest way, cause you know, when I was born in 1978, there weren’t many. Tyler’s, uh, you know, we couldn’t go to Disney world and to get the little license plate. But, uh, you know, now I think it’s one of the more common names in the world. So if you Google Tyler Hunt, right, or Facebook, it is, there’s like 30 of us. Yeah. Um, so just, just come join Quito gains and find me there. It’s pretty much the easiest way to track me down on social media where I spend most of my time is Facebook. I do have an Instagram account at Thai under scorecard, right. Because somebody beat me to my full name.
so, so yeah. Uh, whoever has Tyler, right. Uh, call me, I’m willing to work out a deal. I’ll trade you some supplements or something. Um, uh, yeah, so, uh, definitely reach out to me there. We are about to start a bootcamp for folks that have pretty substantial amounts of weight to lose. So, you know, we recognize that there is a different mindset or a different, uh, you know, sort of lifecycle if you will around trying to make those changes in life and that it’s as much mental or more mental than it is actually, you know, the physical aspects of moving and eating the right foods. And so, uh, if folks are interested, definitely reach out to us. I think that information is going to go out in an email form, uh, tomorrow actually.
Cool man, I’ll definitely help you guys promote that. That sounds very interesting cause that’s something that’s true to my heart is the mental and emotional side of all this. Right. That’s the biggest lesson I learned from my fit to fat to fit journey. I used to think it was just the physical side, right? Eat less, exercise more. What’s wrong with you? It’s so easy to stop eating that food, but my eyes have been opened a little bit and to the mental and emotional side, but uh, that’s awesome.
Yeah, definitely. So, so yeah, reach out to us. Definitely. I’m a pretty open person so if you’ve got questions, there’s not a whole lot that offends me. So yeah. Uh, not a whole lot. I haven’t been through in this, so, uh, definitely give me a shell and if I can help you, I’ll definitely be glad to try.
Cool. Awesome. Well we’re coming into one of my favorite parts of the show at the very end where we do the lightning round. Now. I don’t know. I wrote under the light.
He’s going back now.
Oh, the connection. I can’t, did you say like, I know you’re going to do well in this because you’ve been making me laugh and you’ve been saying things like Ronald McDonald, special snowflake. That right there makes me know you’re going to have good answers to the lightning round. So you obviously know the deal. I’m going to ask you just some randomness and you just, whatever comes to mind. First thing that comes to mind. Quickest answers you can come up with. Are you ready? Let’s do it. Alright. Alright. If you inherited or won a million dollars, what would you do with it?
Go to medical school so that I can shut people up.
I got a metal school shot. Okay. I was, I was hoping for something really exciting, but I mean medical school’s amazing too. Woo.
The mortgage, is that a
okay. Pay off his mortgage. Go to medical school. Okay. Okay. Shut people up. Yeah. Okay. What was the last really good book that you read that you really couldn’t put down? It was so good.
Well, come on. I’ve got an author on the phone here. So actually I’ll tell you why I don’t read a lot of fiction. Um, I read a lot of nonfiction, self-help, personal change sort of books. Um, one of the best books I’ve ever read in my entire life was a book called necessary endings by Dr. Henry cloud. And if you’ve never read it, go buy a copy. It is absolutely life changing to, uh, to deal with some of the, uh, relationships and personal issues that plague a lot of us. Yeah.
Hmm. You said it was called necessary endings.
Yes. By Dr. Henry cloud. It’s the same guy who wrote book boundaries if you’ve ever heard that or that.
I actually have heard of that book boundaries. Okay. Awesome. Okay. If you could describe yourself using just three words,
I don’t know. The swear words are allowed on your,
they are anything. It’s like, it’s like PG 13 boarding on, on, it’s fine.
Well, nowadays the PG 13 standards are pretty much the are of yesterday, but, so let’s see.
Words, um, uh, loud. Amusing.
And friendly. I guess. I don’t, I don’t know.
Oh, I like that. That’s a good combo. I love people that are loud, friendly and funny.
Okay. Couple questions for you for you. Do you consider yourself a science nerd? Right. Star Wars or star Trek?
I am a star Wars junkie. Uh, I enjoy star Trek, but yeah. Uh, yeah, I’m a star Wars guy.
Yeah, but you enjoy star Trek. I mean, I’m a, I’m just wanting to clarify that you still enjoy star Trek.
Like Jimmy Moore’s wife, you know, she’s got the suit and everything else. Should they, y’all should hang out sometime.
I love it. They’re coming out with a new star Wars. That’s all I’m going to say. I mean, sorry, a new star Trek and that’s all I’m going to say about that. Okay.
That’s awesome. What’s your favorite, what’s your favorite keto dessert and how do you make it?
Um, you know, I am such a sweet scout that I’m always very, very cautious about sweets in general. Um, they tend to, uh, start the snowball a role in, towards the real thing. Um, I will have to say while I was at fit con, I gave the chocolate bar that quest has got, uh, coming out a try. That was amazing. Um, the, the other thing that I would say from a personal Neil perspective, I used to, and I haven’t in a long time, make homemade peanut butter cups with, uh, dark chocolate and, and artificial sweeteners and stuff. And they were absolutely gone. So, but it’s been so long since I’ve made them, it’s not exactly the hardest recipe in the world. It’s basically melt chocolate or it over peanut butter, freeze it and eat it. So, um, um, I love to grill. I love to cook, but baking and sweets I am just absolutely useless at, so
I’m very good at it. So what’s your goal weight, Tyler, what are you trying to get down to? Where were you
target for pre-surgery is I want to be below two 50. Um, you know, at this point it’s, it’s hard to really know because one of the wonderful side effects of having lost as much weight as a whole lot of, uh, loose skin where, uh, it makes a lot of the testing methodologies really inaccurate. Um, so it’s really hard to know how much further I can go. What they are fairly certain of is that I’ve got about 180 to 190 pounds of lean mass. And so that seems like a pretty good place to jump in and, and get some of this taken care of so that I can really kick it into a little better overdrive with regard to training. So, yeah, no, that’s awesome man.
Oh, sorry, go ahead. Hello.
Oh no, it was just me. Yeah, that’s the plan.
Okay, gotcha. No, I was just going to say Ray Stewart from season one, he was at fit con. He recently, um, had his skin removal surgery and he’s been recovering from that and it’s been frustrating for him because he can’t exercise, he can’t move. He’s like, you know, for six weeks he’s like, this is horrible. But now he’s just, I think today if he posted his first video of him, um, you know, being able to exercise again, he was, he was happy again. So I’m sure you’re mentally prepared for that part of it. Right? I mean, there’s a recovery process
that I’ve been told about three months is about how long I’ll have to lay out of the gym. And yet it’s not my favorite part, but you know, every decision has consequences. Right. So,
well, cool. Tyler, man, I just want to say thank you once again for being such an inspiration coming on the fit to fat to fit experience podcast, sharing your story. Uh, we’ll definitely have to keep everybody updated on your progress and we’ll tell everybody about the bootcamp class and keep us posted on your surgery and your recovery and we’ll, uh, we’ll definitely stay in touch, man. Definitely appreciate the time guys. Yeah. Thank you so much your humor. I always think it’s good to have both of us. One special snowflake, Tyler, don’t tell me that now the rules don’t apply. [inaudible]
what’s up you guys? Hope you enjoy today’s episode with Tyler Cartwright and that we’re inspired and motivated. Hopefully it’ll take some good gyms from this episode and apply it in your life. Um, just a reminder, our sponsors for the show are key. Genics. Don’t forget to use my code fit to fat to fit a, that’s [inaudible] dot com use my code fit to at fit and attrition, nutrition.com quest bars. Yes. And just as a reminder, you guys please, if you’re a big fan of this podcast, please go to iTunes and leave us a review. Give us a five star rating if you find this podcast valuable. Yeah,
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Yes, don’t give us a one star review. Please. If you do, reach out to us first and let us know what we can do differently for you guys. We definitely, none of this would be possible without you guys. We definitely want to deliver, you know, a good content, you know, very valuable information that’s going to help you guys maintain a healthy lifestyle. Um, so just let you know, reach out to us. You can reach out to me on social media. All my handles are at fit to fit Facebook, Twitter, Instagram, Snapchat. Now you know, that’s pretty funny. Nowadays I am I even on Snapchat, so fit to fat to fit
and you can reach me at to fit at home. My website is the number two email@example.com. I’m also all my handles, Instagram and Facebook are to fit at home. I’m on Snapchat, but I’m not going to give you guys that cause I do not post any useful information. And most of it’s in.
Yeah, and most of it is donuts. Eating donuts. Exactly. But anyways, thank you guys so much. Don’t forget to tune in next week for another great episode. We really appreciate you guys and we’ll see you guys back here next week. See you guys.