How to get Lean starting at 25% BODY FAT | 3 SIMPLE STEPS

Summary

Dr. Michael Diamonds, a biochemistry and microbiology expert, shares his proven method to reduce body fat from 25% to 7% in three steps. He emphasizes the importance of nutritional biochemistry, avoiding severe calorie restriction, and starting with a personalized diet. The second step involves an underrated yet effective cardio routine suitable for all ages, focusing on low-impact exercises like incline walking. Lastly, he advocates for a periodized resistance training program to maintain muscle mass while losing fat. His approach, used by clients like 53-year-old Dawn, is sustainable and adaptable, aiming for long-term health benefits beyond just physical appearance.

Takeaways

• 🔬 Dr. Michael Diamonds is a scientist and medical doctor who specializes in Biochemistry and Microbiology and is the founder of Sculpt by Science.
• 🏋️‍♂️ He has personal experience with reducing body fat from 30% to 12% and has repeated the process multiple times, refining his methods each year.
• 📈 Dr. Diamonds uses his research and personal data to help others achieve similar results through a personalized approach with his program, Sculpt by Science.
• 👥 Client success stories include Dawn, who reduced body fat from 25% to 7% in 16 weeks, and Kathy, who lost 13.4 lbs, demonstrating the effectiveness of the program.
• 🍽️ Nutritional Biochemistry is emphasized, with a focus on avoiding severe undereating and instead starting with a slight caloric deficit to jump-start metabolism.
• 📉 The importance of adjusting macronutrient intake, especially carbohydrates, is highlighted to prevent water retention and initial weight gain misconceptions.
• 🚶‍♀️ A sustainable and personalized cardio routine is recommended over high-intensity interval training, especially for older individuals, with examples like incline walking.
• 🏃‍♂️ The value of consistent daily steps and finding ways to incorporate activity into daily life is underscored for its role in fat loss.
• 💪 Resistance training is crucial for fat loss without muscle loss, with a periodized program tailored to individual needs and goals.
• 📊 Sculpt by Science is described as 'medicine 3.0,' offering a comprehensive approach that looks at the whole person, including lifestyle and blood panels, for long-term health and fitness.
• 📝 The script encourages leaving comments with personal weight loss experiences and starting calories to provide context for others considering the program.

Q & A

Who is Dr. Michael Diamonds and what is his expertise?

Dr. Michael Diamonds is a scientist with a major in Biochemistry and Microbiology, as well as a medical doctor. He is also the founder of Sculpt by Science and has experience in transforming his own body fat percentage from 30% to 12%, which he has used to help others achieve similar results.

What is the initial body fat percentage that Dr. Diamonds and his clients started with?

Dr. Diamonds and his clients, such as Don and Kathy, started with a body fat percentage in the range of 25 to 30%.

What is the primary goal of the program offered by Sculpt by Science?

The primary goal of the program offered by Sculpt by Science is to help individuals reduce their body fat percentage in a sustainable way, with a focus on personalized nutrition, effective cardio routines, and resistance training.

What is the significance of the nutritional biochemistry approach in the weight loss process?

The nutritional biochemistry approach is significant because it ensures that individuals are consuming the right amount and type of nutrients to support their metabolism without compromising it. This approach helps in jump-starting the metabolism and sustaining weight loss over time.

How did Don and Kathy adapt their diets according to the program?

Don and Kathy adapted their diets by slightly going below their maintenance calories, focusing on adequate protein intake, and adjusting their carbohydrate and fat intake. They also learned to trust the process and not fear eating more in the beginning to support their metabolism.

What are some of the nutritional tips that Don shared for reducing body fat?

Don shared tips such as tracking calories and macronutrients, prioritizing clean protein sources, ensuring proper hydration and sleep, and making the most of the calories consumed by choosing nutrient-dense foods.

What type of cardio routine did Don and Kathy follow, and why was it chosen for them?

Don and Kathy followed a cardio routine that included incline walking on the treadmill and, in some cases, wearing a weighted vest to increase intensity. This type of cardio was chosen because it was sustainable for them, given their age, and it allowed them to maintain a high heart rate without the need for high-impact exercises.

How did Don and Kathy's step count evolve throughout the program?

Don and Kathy started with a lower step count and gradually increased it. Don reached up to 22,000 steps on some days, while Kathy aimed for a daily average of 14,000 steps, adjusting based on their activities and ensuring they met their goals consistently.

What is the concept of 'Medicine 3.0' as described by Dr. Diamonds?

'Medicine 3.0' as described by Dr. Diamonds refers to a more personalized and comprehensive approach to health and fitness. It involves a detailed examination of an individual's lifestyle, blood panel, and daily habits to provide tailored solutions for improved health, longevity, and physical performance.

What is the importance of resistance training in the weight loss and body transformation process?

Resistance training is crucial for preventing muscle loss while losing fat. It helps in maintaining and even building muscle mass, which contributes to a toned and defined physique. A periodized resistance training program, as followed by Don and Kathy, ensures consistency and progressive overload for optimal results.

Outlines

00:00

🔬 Scientific Approach to Lean Body Transformation

Dr. Michael Diamonds introduces himself as a scientist and medical doctor, and the founder of 'Sculpt by Science'. He shares his personal experience of reducing body fat from 30% to 12% and becoming a professional natural bodybuilder. He explains the importance of nutritional biochemistry and how undereating can compromise metabolism. The video outlines a three-step process for getting lean and features client success stories, emphasizing the program's adaptability and personalization. Dr. Diamonds also highlights the importance of starting with a proper diet and not being afraid to eat more calories at the beginning to kick-start metabolism.

05:01

🍽️ Nutritional Strategies for Sustainable Weight Loss

This paragraph delves into the specifics of the nutritional approach taken by Dr. Diamonds and his clients, Don and Kathy. It emphasizes the importance of not undereating and the strategy of starting slightly below maintenance calories to avoid metabolic compromise. Detailed dietary intakes, including protein, fat, and carbohydrate amounts, are provided for both clients. The paragraph also discusses the psychological aspect of transitioning to a healthier diet, the importance of not fearing weight gain in the initial phase, and the overall goal of making the weight loss journey sustainable and personalized.

10:01

🏃‍♂️ Effective Cardio Routines for Fat Loss in Maturity

The focus shifts to the cardio routines that Don and Kathy followed to achieve fat loss. It highlights the challenges of traditional high-intensity training for individuals in their 50s and presents alternative methods such as incline walking on a treadmill and using a weighted vest to increase heart rate. The importance of finding sustainable cardio routines that can be maintained over time is emphasized, along with the benefits of these methods in achieving consistent fat loss without the need for excessive training.

15:04

💊 Medicine 3.0: Personalized Health and Fitness Solutions

Dr. Diamonds introduces 'Sculpt by Science' as a form of 'Medicine 3.0', offering a 99% success rate in helping clients achieve their health and fitness goals. The paragraph explains the comprehensive approach taken by the program, which includes a detailed analysis of clients' lifestyles, blood panels, and dietary habits. It positions the service as a premium, personalized solution for executives, CEOs, and professionals over 35 years old who have struggled with other diets and are seeking a sustainable transformation. The paragraph also invites those who have not yet tried free advice from Dr. Diamonds' YouTube channel to apply for the program if they feel it's their last resort.

🏋️‍♂️ Resistance Training for Fat Loss and Muscle Preservation

The final paragraph discusses the importance of resistance training in the weight loss journey, emphasizing the need for a periodized program to prevent muscle loss. It outlines the specific training regimens followed by Don and Kathy, including a 5-day periodized resistance training program and an upper/lower split routine. The paragraph highlights the benefits of consistent training, the importance of muscle connection during workouts, and the overall improvement in physical and mental well-being experienced by the clients. It concludes with a testimonial from Don and Kathy expressing their satisfaction with the program and its impact on their lives.

Keywords

💡Lean

The term 'lean' in the context of the video refers to having a low body fat percentage and a fit, toned physique. It is the end goal of the process described by Dr. Michael Diamonds for individuals starting with a higher body fat percentage, such as 25%. The video outlines steps to achieve leanness, which is central to the theme of body transformation and health improvement.

💡Body Fat Percentage

Body fat percentage is a measure of the proportion of fat in one's body relative to total body mass. In the video, it is used to quantify the starting point of the individuals' fitness journey and to track their progress towards a leaner physique. Dr. Diamonds mentions specific body fat percentages, such as 25% and 7%, to illustrate the transformation process.

💡Biochemistry

Biochemistry is the study of chemical processes within living organisms, which includes understanding how nutrients are metabolized in the body. In the video, Dr. Diamonds discusses 'nutritional biochemistry' to explain the importance of proper nutrition for weight loss and muscle gain, emphasizing the need for a balanced diet that supports metabolism and overall health.

💡Caloric Deficit

A caloric deficit occurs when a person consumes fewer calories than they expend, leading to weight loss. The video script mentions that people often make the mistake of creating too large of a caloric deficit, which can slow metabolism and make weight loss unsustainable. Dr. Diamonds advocates for a more balanced approach to caloric intake to support a healthy weight loss process.

💡Maintenance Calories

Maintenance calories refer to the number of calories a person needs to consume to maintain their current weight without losing or gaining. In the video, Dr. Diamonds and Dr. Zeno adjust the caloric intake of their clients slightly below their maintenance level to initiate weight loss while ensuring it is not too drastic to harm the metabolism.

💡Macronutrients

Macronutrients are nutrients that the body needs in relatively large amounts for energy and growth, including carbohydrates, proteins, and fats. The video emphasizes the importance of macronutrient balance in a diet, particularly in the initial phase of the weight loss program, to support both energy needs and muscle preservation.

💡Cardio

Cardio, short for cardiovascular exercise, is any physical activity that raises heart rate and improves circulation. In the video, Dr. Diamonds discusses the importance of an appropriate cardio routine for fat loss, suggesting alternatives to high-intensity interval training for individuals in their 50s, such as incline walking, to make the process sustainable.

💡Resistance Training

Resistance training involves exercises that work against an external force to build muscle strength and endurance. The video outlines a periodized resistance training program as a key component of the weight loss and muscle preservation process, with specific routines for different muscle groups to ensure balanced development.

💡Periodization

Periodization is a training method that involves planning workouts in cycles with specific goals for each phase. In the context of the video, Dr. Diamonds uses periodization in resistance training to prevent muscle loss while losing fat, by varying the intensity and focus of workouts over time to achieve continuous progress.

💡Sustainable

Sustainability in the context of the video refers to the ability to maintain a weight loss program or healthy lifestyle over the long term without it becoming too difficult or counterproductive. Dr. Diamonds emphasizes the importance of creating a sustainable approach to diet and exercise to ensure lasting results and health benefits.

💡Personalized Program

A personalized program is tailored to an individual's specific needs, goals, and circumstances. In the video, Dr. Diamonds mentions that the program adapts to be personalized for each individual, taking into account factors like age, weight, height, and personal preferences to ensure the program is effective and sustainable.

💡Sculpt by Science

Sculpt by Science is the program founded by Dr. Diamonds, which combines scientific research with personalized coaching to help individuals achieve their fitness goals. The video script describes the program as 'medicine 3.0,' indicating a comprehensive and advanced approach to health and fitness that goes beyond traditional methods.

Highlights

Introduction to Dr. Michael Diamonds, a scientist and medical doctor with expertise in Biochemistry and Microbiology.

Dr. Diamonds' personal journey from 30% body fat to 12% and his repeated process improvements over several years.

The founding of Sculpt by Science, a program based on Dr. Diamonds' personal data and scientific research.

Client success story: Dawn's transformation from 25% to 7% body fat in 16 weeks, verified by a dexa scan.

Kathy's weight loss journey alongside her husband, losing 13.4 lbs with a personalized program.

Three simple steps to get lean, emphasizing a personalized approach to diet and exercise.

The importance of nutritional biochemistry and avoiding severe undereating to prevent metabolic compromise.

Initial caloric intake for Dawn and Kathy, with a focus on protein, fat, and carb distribution for optimal metabolism.

The concept of 'caloric credit card' for managing daily calorie intake and making food choices.

Dawn's and Kathy's experiences with adjusting to a higher initial calorie intake for sustainable weight loss.

Emphasis on the quality of food and the psychological shift in understanding the role of carbs in a healthy diet.

Tips from Don on tracking calories, prioritizing clean protein, and the importance of hydration and sleep.

The role of cardio in a sustainable weight loss program, with a focus on low-impact and sustainable routines.

Personal experiences of Don and Kathy with cardio, including incline walking and the use of a weighted vest.

The significance of step count in daily activity and how it contributes to overall weight loss progress.

Introduction to Sculpt by Science's approach as 'Medicine 3.0', focusing on a comprehensive lifestyle analysis.

The target demographic for Sculpt by Science, aiming at executives and professionals over 35 years old.

The importance of resistance training in a periodized program to prevent muscle loss while losing fat.

Client testimonials on the effectiveness of resistance training in improving muscle definition and overall well-being.

Encouragement for those seeking transformation to apply for Sculpt by Science's personalized program.

Transcripts

how to get lean starting at 25% body fat

in three simple steps hi my name is Dr

Michael diamonds I'm a scientist and I

majored in Biochemistry and microbiology

and a medical doctor I'm also the

founder of sculpt by science I've been

at that 25 to 30% body fat range a few

times and I know exactly how to get the

results that I want in 2017 that was my

first time that I started roughly at

that 30% body fat range and go all the

way to 12% I did a dirty bulk in 2018

and I did it again and repeated this

process in 2019 2020 2021 and finally in

2024 where I became a professional

natural bodybuilder people always ask

did I do it on purpose I went through

bulking and cutting so that I could

become a bodybuilder and a professional

one at that each and every single year I

improved on my research and I improved

the process to make it as easy as

possible I then used all of that data

that I used on myself with science and

built scul by science to help people

achieve the same results and making it

sustainable look at my client Dawn 53

years young and he achieved this in 16

weeks he went from 25% to 7% body fat

and that's not a random arbitrary number

that's according to his dexa scan his

wife Kathy joined the program too and

lost 13.4 lbs just like that I'm going

to share with you the three simple steps

I've done with Don and Cathy taking them

from that 25% body fat range and finally

getting them lean after you watch this

video you're going to know exactly what

it will take and what what you need to

do to finally get lean and even go

beyond that let's not waste any time and

dive straight in do you guys remember

what your starting weight was when you

joined us uh yeah mine was 140 or 142

amazing I was uh almost 218 and then got

down all the way down to 172 and then

now we're just adding uh some some

muscle back incredible what would you

say was your favorite part about the

working with us in general I don't know

it's absolutely uh uh wonderful to have

such a coaching support uh resource for

it uh whether it's you know a message

away or anything else to you know

whether it's adjusting a workout or

adjusting a meal plan or swapping out

some foods or something that we like

better or anything it was it was just

very personalized there was it it

certainly is not a a one-sized fits all

and you have to adapt yours uh our your

personal thing to the program the

program definitely

adapts to be personalized each

individual it was all of it you guys

were just I don't know just so

motivating for me when I had a couple

bad days in there like I just literally

had to reach out and it was like you've

got this and and just all the the

coaching you did obviously doing it with

Don was amazing for me so step one

nutritional biochemistry what is common

that I see today is that people are

severely undereating everyone has been

EXP exposed to this caloric deficit

caloric deficit is all you hear but with

that being said people are compromising

their metabolism as a result because

they're cutting their calories way too

low so to fix this myself and Dr Zeno

took Dawn and Cathy slightly below their

maintenance slightly below their total

daily energy expenditure so don started

the program at 2,23 calories his protein

was 209 g of protein we gave 20% of his

total calories towards fat at 52 G of

and they remaining towards carbs at 224

G of carbs in the first week he gained

weight but this is normal remember for

every gram of carb you hold 3 MLS of

water and usually people freak out at

seeing their weight gain but it's

important to give your body the exact

nutritional biochemistry it needs with

Kathy Dr Zeno gave the exact same thing

and jump started her metabolism at 1603

calories that was 118 g of protein 192 G

of carb in 40 G of fat don't be afraid

of eating more in the beginning the idea

here is we're going to be working on

this for the next 4 months we want to

have enough calories at the end of the

program to make this sustainable in the

long term over the 16 weeks for Dawn we

went as low as 1,700 calories and for

Kathy as low as 1300 mainly pulling from

carbohydrates Kathy if you could

describe if you remember how many

calories or the food you're eating in

the beginning um can you tell us a

little bit bit about that do you

remember the numbers or like what the

meals were looking like at the time and

how you felt like right in the beginning

of the program um well I was completely

overwhelmed by the food um my biggest

thing was realizing that carbs are not

bad like you can eat carbs like I I I

didn't for a long time I totally limited

my carbs so just transitioning into all

the food and the carbs and the the

healthy clean eating is is good for you

yeah it took me a while it it it took me

a good couple weeks before realizing

that I have to trust this process for

sure it's amazing once you do turn that

corner how much better you feel and you

know this is the right program and the

knowledge and everything you guys

provided for us was amazing what are

five nutritional tips Don you could give

to guys that will allow them to go from

that 25% to 7% so five tips that come up

to your mind yeah definitely tracking

the calories and and the right calories

um to to do that and you know I was I

was never hungry I can tell you that

much U but yet I was it got down I think

is is only maybe around 1,800 calories

was as low as my calorie count I got to

um prioritizing the clean protein over

that um with that but also then making

sure the steps the hydration the sleep

just the biggest thing is you know when

Kathy found out she can have you know

pizza and oatmeal

and uh you know the food is you know so

many people automatically assume like oh

are you you know eating a th000 calories

or are you do you what do you miss about

like we eat better and more actually

we're probably well without a doubt we

have better obviously nutrition now but

we're actually more structured with our

meals and and eating better quantity and

quality of food and everything else and

so really there was um I mean short of

cutting out alcohol I can't think of

anything else that we've cut out of our

our diet I mean if there is something

that you you want you adjust for it

accordingly and I think using the

example that you guys always talk about

in your coaching calls of kind of your

either your your calorie bank account or

your your calorie credit card it's like

you're you know if it's going to be

2,000 calories or 1900 or whatever it is

you know making the most of those

calories and and having some of examples

of maybe on one side it's a a large fry

a large hamburger and a coke for 2,000

calories or on the other side there's

you know three pounds of food of of

chicken breast or lean meat or you know

just everything else and so which is so

cool I think also about the plan that

you provide is you give us that

foundation so then I've taken it and

I've substituted uh instead of some of

the chocolate caramel protein powder or

whatever to go in there to have that

I've done like strawberry or anything

else and so I really with the oats and

the and the and the baking powder to go

in there it's really a good foundation

you can add in whatever other flavors I

remember this Don was I told Don we want

to take a diet break and he's like can I

get my oatmeal

back let's put it back in there Don

don't worry about it let me know guys

for you in terms of your nutritional

biochemistry let me know in the comments

how much weight you lost what was your

starting calories and what was your

final calories and if you can give more

context of your age weight and height I

think that information will give people

a clear indication of how many calories

you should truly be eating leave that in

the comment section down below and if

you guys are enjoying the video leaving

it with a gentle thumbs up I would

greatly appreciate that let's move on

step number two the most underrated

cardio routine with both Kathy and Don

being in their 50s running or doing high

intensity interval training is just not

sustainable I know is a big thing that

everyone's doing but let me tell you

exactly what they did to get lean so

both of you were seeing consistent

result in terms of fat loss every week

what CIO did you do to lose uh belly fat

um you know I would do incline on the on

the treadmill so uh that by far uh to do

that hiking on the treadmill as high as

15% and you know in some cases four try

to get 4 miles an hour on 15% uh if

anyone thinks that that's not going to

get your heart rate up I challenge them

to to try it um but I also would do um

on some of my walks I started with a uh

a weighted vest so between the weighted

vest having that on because at some

point I got so efficient and even

walking that it just was not even barely

getting my heart rate you know uh up at

all so doing the weighted vest and then

doing uh cardio um on the on the

treadmill on the incline really made

made a difference um well as Dr Z knows

I wasn't really big on the cardio part

of it um but um it was also just on the

incline on the treadmill watching a show

frankly I was very loose on my cardio I

think the most time I would do is maybe

two days of cardio and it was a 30 45 30

to 45 minutes so the this notion that

you just need to pound hours on a

treadmill or a track back or run run run

it really isn't and I think probably the

the biggest thing that uh helped me is

when one of our calls you had the chart

of kind of the ideal Zone heart target

heart rate zones for each particular

whether it's burning carbs or fat or

anything else and that it's it's worked

smart not hard whether we even around

vacation or you know I didn't get my

steps in and that was one thing that

even at before I go to bed I you know

we' like oh I I I'm a thousand short or

whatever else and I remember one of the

resorts we were at I would literally

when it was raining out I would

literally walk the halls and up the

stairs and walk the halls and up the

stairs and you know just walk the hotel

hallways to to get that in I and I think

that is probably you know just another

piece of the puzzle they all they're

they're all building Foundation all a

good foundation to to build off of but

getting the steps in there's just no

substitute for for that do you guys

remember how many steps you guys were at

like your range maybe you Kathy do you

remember what your step range was that

you know the targets You Were Meant to

hit um at the beginning I know it was

only

8,000 and then I think I ended between

14 and 15,000 okay and now I try to hit

the 14 it's just kind of my sweet daily

yeah yeah yeah I started uh at 10,000 on

the first initial call uh got as maybe

high as 18,000 in terms of what was uh

my goal and I consistently you know I'm

probably still now at least 18 to some

days I'm 22,000 depending on what else I

have going on but always at least um

pretty much 177,000 there was a couple

days just with traveling but I would

still walk in the airport uh but we were

actually driving uh just one day last

week um I was like at 13,000 but what I

ended up doing then is I ended up

walking more of those additional days so

my seven I always try to look at it as a

7-Day average because you just don't I

don't I don't ever want to not have my

goal two days in a row and so whatever I

have to do to kind of get back on track

that next day or then that third day but

uh I've literally there's been days

where or weeks where I've I've had to do

not had to do I wanted to do 25,000 on a

Saturday because that was like my long

day before I move over into step number

three if you want to have a similar

transformation to Don and Cathy I wanted

to tell you a little bit about sculpt by

science the best way I can describe what

we do is that we're medicine 3.0 our

success rates are at 99% and I'm going

to tell you why medicine 2.0 is involved

with you're not feeling well you go to

the doctor you tell them the symptoms

you're feeling and based off of that

info just based off what you tell them

they give you some medication and you're

well on your way and Loosely they'll say

hey and improve your training and diet

but they don't tell you exactly how with

what we do at sculpt by science we go

through your entire life with a fine

tooth comb we look at what's happening

under the hood looking at your blood

panel of what you've done we look at

your day-to-day lifestyle we figure out

what you're doing how you're doing it

and what you're putting into your body

and our objective here is to help you

live longer for you to move faster and

for you to be younger yes getting a six

pack is a byproduct of what we do but if

you're the person who's a CEO that's the

clients like Don and Cath

you're an executive or you're a doctor

those are the clients that usually work

with us we're a premium product so this

is usually what people feel they're low

on energy they're dealing with a lot of

brain fog their confidence has shattered

and they've tried everything they've

tried the keto diet paleo they've tried

Weight Watchers they've counted calories

a zic all the things that they've tried

have not helped them and that's why

consider us in case of emergency break

glass if you're that person who this is

your last chance this is the last thing

you want to do I highly recommend you

apply to work with us our clients are 35

years old and above according to the

data I highly recommend you apply to

work with us and my team of medical

doctors fill out the application to work

with us you'll be able to either speak

to myself my coo who's my wife Anastasia

diamonds we are a family run business or

the team of doctors that I have however

if You' have not tried any of the free

advice that I've given on my YouTube

Channel first consume that I have 800

free videos for you to go through if

you're seeing results right you're

seeing weight loss you're seeing

everything you've wanted do not apply

please save our time we're a small run

family business if you're someone who

still thinks there's more things that

they can do on their own or you only

want accountability do not apply but if

you feel that I've spoken to you here I

highly recommend you apply for you to

have a similar transformation to Don and

Cathy let's move on into step number

three step number three resistance

Trading losing weight it's easy but

losing fat requires skill and to prevent

muscle loss right we just want fat

tissue and to keep the muscle we need to

do a periodized resistance training

program with Dawn we started him on a

5-day periodized resistance training

program day one he did upper body which

I'm showing you on the screen now you're

free to take screenshots day two he did

his lower body day three push day four

pull and day five legs with Kathy her

goals she got amazing results in only

training 4 days in the week and she

basically did an upper lower upper lower

program so it doesn't matter if you're

training three sessions or six as long

as you can do it consistently but have a

listen to what Don and Cathy had to say

uh and the weight training um I actually

uh took the weight training uh you know

quite seriously about that and always

wanted to make sure I would rather than

just you know going in and and spending

an hour and getting out was really

trying to have that my muscle connection

I actually added muscle while I was

dropping fat and with the definition I

never regret going to the gym to get a

training session in some days it's like

oh I I feel like I need to get there uh

maybe I've I've put it off later in the

day but once I get there and I'm on my

on my way when I finish it's like yeah

I'm so glad so glad I went there because

it just it's a great feeling like you

guys know too I was the biggest naysayer

so it was just kind of like I let him do

all the leg work and then watched him

and feel better was my yes the results

were there too but he just he felt

better he slept better he it was just a

lot it was um I I noticed a lot more

than just the weight coming up with him

and him getting stronger do you feel

those same things translated to you at

the end I do yep yep it took me a bit to

uh to get all in 100% but once I trust

the process like I think I've said 800

times but um once I got my mindset

around it I yeah definitely feel much

better I want to thank you guys so much

for entrusting in us me and Dr Zeno yeah

we enjoyed it we've been uh huge fans

yes and thank you for all your support