How To Conquer The 4 HUGE Fat Loss Challenges

Summary

Dr. Mike from RP Strength discusses the dynamics of alternating between intense ('grind') and relaxed ('chill') dieting phases to combat diet fatigue. He highlights key challenges such as hunger, reduced energy, and sleep disruption, advising when to switch from the grind to the chill diet to maintain effectiveness and sustainability. He also provides insights on exercise, particularly weight lifting, to enhance fat loss and muscle building. Post-diet, he emphasizes transitioning to a chill diet with occasional indulgences, ensuring long-term success without burnout. Various RP Strength resources are recommended for further guidance.

Takeaways

• 😌 Adopt a pattern of alternating between 'grind diet' and 'chill diet' to manage diet fatigue and sustain long-term fat loss.
• 😋 Diet fatigue manifests as increased hunger, reduced energy, and disrupted sleep, indicating it's time to switch to the chill diet.
• 😴 Sleep disruptions during a diet can include trouble falling asleep, tossing and turning, or waking up early.
• 🥗 The grind diet involves a caloric deficit, while the chill diet provides more food to ease diet fatigue.
• 💪 Engage in weight training 2-4 times a week to build muscle, improve health, and enhance physical appearance.
• 🚶 Aim for 10-12k steps a day to keep the body active and support the diet process.
• ⏳ Effective diet periods range from 4-12 weeks, followed by at least 8 weeks of the chill diet with occasional cheat meals.
• 🔄 Transition between grind and chill diets allows for sustainable fat loss without overwhelming the body.
• 📈 Multiple cycles of grind and chill diets over years yield significant long-term results.
• 🏋️ Utilize resources like the RP hypertrophy app and other provided tools for guided workouts and meal planning.

Q & A

What is diet fatigue and how does it manifest?

Diet fatigue is a combination of hunger, reduced daily mental and physical energy, and disrupted sleep. It occurs when your body reacts negatively to prolonged caloric deficits, making it harder to maintain the diet.

How can one manage diet fatigue effectively?

To manage diet fatigue, switch between the grind diet (lower caloric intake) and the chill diet (higher caloric intake) as needed. Listen to your body and switch to the chill diet when diet fatigue becomes significant.

What are the signs that it's time to switch from the grind diet to the chill diet?

Signs include intense hunger, notably reduced energy levels, and disrupted sleep. When these symptoms become severe, it's a good time to switch to the chill diet.

How long should a diet phase last?

A diet phase should last between 4 to 12 weeks. Shorter than 4 weeks might not be effective, and longer than 12 weeks can lead to significant diet fatigue.

What should you do after completing a diet phase?

After a diet phase, switch to the chill diet with occasional cheat meals. Maintain this for at least 8 weeks before considering another diet phase to allow your body and mind to recover.

Why is it important to include weight lifting in your diet plan?

Weight lifting helps build strength and muscle, improving your physical shape as you lose fat. It also has health benefits and enhances the overall effectiveness of your diet.

What are the recommended steps per day during the diet?

It is recommended to aim for at least 10,000 steps per day to stay active and support fat loss without causing excessive fatigue.

How should you transition after a diet phase to avoid regaining weight?

After a diet phase, switch to the chill diet and allow yourself occasional cheat meals in moderation. Monitor your weight and maintain a balanced approach to eating to avoid significant weight regain.

What is the benefit of switching between grind and chill diets?

Switching between grind and chill diets allows you to push for fat loss while preventing burnout and diet fatigue, making the process more sustainable and effective over the long term.

What tools and resources are recommended to support the diet and exercise plan?

Tools and resources include step trackers, the RP hypertrophy app for weight training, and various RP diet and exercise plans and ebooks. These resources provide structured guidance and support throughout the diet and exercise process.

Outlines

00:00

⚙️ Balancing Grind and Chill Diets

The video discusses the importance of balancing periods of strict dieting ('Grind diet') with more relaxed periods ('Chill diet'). Dr. Mike emphasizes the need to not push harder than sustainable, encouraging a pattern of alternating between intense and relaxed dieting to manage fatigue and maintain effectiveness over time.

05:01

🍔 Understanding Diet Fatigue

Diet fatigue is described as a combination of increased hunger, reduced mental and physical energy, and disrupted sleep. Dr. Mike explains how these symptoms manifest and advises switching to the Chill diet when these signs become too pronounced. This helps manage the negative effects of dieting and sustain progress.

10:02

💤 Managing Low Energy and Sleep Issues

This section highlights the impact of diet fatigue on energy levels and sleep. Dr. Mike describes how low energy can make simple tasks feel insurmountable and how disrupted sleep can further impede weight loss. He advises switching to the Chill diet when fatigue is high to recover and maintain long-term dieting success.

15:03

📅 Effective Diet Duration

Dr. Mike outlines the optimal duration for dieting, recommending 4 to 12 weeks for effective results. He stresses the importance of alternating between Grind and Chill diets and incorporating maintenance periods to avoid burnout and rebound weight gain.

🏋️‍♀️ Integrating Exercise with Diet

The video explains the benefits of combining weight lifting with the Simple Science Diet. Dr. Mike recommends lifting weights 2-4 times a week and maintaining a high level of daily activity, such as achieving 10,000 steps a day, to enhance fat loss and improve physical shape.

🍽️ Post-Diet Maintenance

This section covers the critical post-diet phase, where maintaining results requires switching to the Chill diet and incorporating occasional cheat meals. Dr. Mike highlights the need for at least 8 weeks of maintenance before starting another diet cycle to prevent rebound weight gain and sustain long-term progress.

🛠️ Fitness Tools and Resources

Dr. Mike introduces various tools and resources available through RP Strength, including the Simple Science Diet bundle, RP Hypertrophy app, and coaching services. He emphasizes the value of these resources in supporting individuals at different stages of their fitness journey.

🔄 Sustainable Fitness Journey

The concluding part of the video reinforces the importance of a sustainable approach to fitness and dieting. Dr. Mike encourages viewers to balance effort with recovery, use available resources wisely, and stay committed to their long-term fitness goals.

Keywords

💡Grind diet

The grind diet refers to the more restrictive and challenging phase of the Simple Science Diet, where calorie intake is significantly reduced to create a caloric deficit for fat loss. It is associated with higher diet fatigue due to increased hunger, reduced energy, and disrupted sleep.

💡Chill diet

The chill diet is a less restrictive phase of the Simple Science Diet that allows for more food intake, making it easier to follow. It is designed to help manage diet fatigue by providing a break from the stringent conditions of the grind diet while still supporting weight loss.

💡Diet fatigue

Diet fatigue encompasses the physical and psychological symptoms that arise from prolonged calorie restriction, including increased hunger, low energy, and poor sleep. Recognizing and managing diet fatigue is crucial for maintaining long-term adherence to a diet.

💡Caloric deficit

A caloric deficit occurs when you consume fewer calories than your body needs to maintain its current weight, leading to weight loss. It is the core mechanism behind the grind diet in the Simple Science Diet.

💡Hunger

Hunger, a key component of diet fatigue, increases during the grind diet as the body reacts to calorie restriction. It manifests as a constant desire to eat, increased food cravings, and preoccupation with thoughts of food.

💡Energy

Energy levels drop during the grind diet due to reduced calorie intake, leading to sluggishness and decreased physical and mental performance. Managing energy levels by switching between the grind and chill diets is important for sustainable weight loss.

💡Sleep disruption

Sleep disruption, a symptom of diet fatigue, occurs when calorie restriction interferes with the ability to fall asleep, stay asleep, or get restful sleep. It is caused by increased levels of stress hormones and hunger.

💡Switching diets

Switching between the grind and chill diets helps manage diet fatigue by providing periods of relief from strict calorie restriction. This approach allows for sustainable long-term weight loss by preventing burnout.

💡Long-term dieting

Long-term dieting involves cycling through periods of the grind and chill diets over several months or years. This method aims for sustainable fat loss and maintenance by preventing excessive diet fatigue and promoting gradual progress.

💡Exercise

Exercise, particularly weightlifting, is recommended alongside the Simple Science Diet to build muscle, improve health, and enhance the physical results of dieting. Regular physical activity, like getting 10,000 steps a day, supports fat loss and overall fitness.

Highlights

The importance of alternating between a 'Grind' and 'Chill' diet to manage diet fatigue and sustain weight loss efforts.

Four key challenges in a fat loss diet: hunger, diet fatigue, determining diet duration, and post-diet activity.

Diet fatigue manifests as increased hunger, reduced energy, and disrupted sleep, impacting weight loss sustainability.

The 'Simple Science Diet' proposes a caloric deficit for fat loss but acknowledges the body's resistance to this process.

Strategies to reduce diet fatigue include adjusting diet portions and switching between the Grind and Chill diets.

The recommended duration for a fat loss diet is between 4 to 12 weeks to achieve sustainable results.

The significance of staying active during a diet, with weight lifting suggested 2-4 times a week for optimal benefits.

The role of daily steps in maintaining a healthy diet and enhancing fat loss through increased physical activity.

Post-diet recommendations include switching to a Chill diet with occasional cheat meals and a period of recovery.

The potential for regaining some weight post-diet and the importance of a maintenance period to prevent rebound weight gain.

The psychological impact of diet fatigue and the need for honesty with oneself when pushing dietary limits.

The cultural pressures that encourage over-dieting and the adverse effects on long-term weight management.

The value of the Simple Science Diet beginner bundle, including various resources for a comprehensive fitness approach.

The availability of advanced diet planning tools like the RP Diet Coach App for customized dietary and workout plans.

The importance of not over-emphasizing scale weight during the transition from diet to maintenance to avoid unnecessary stress.

The comprehensive approach to fitness and diet presented by Dr. Mike and RP Strength, focusing on sustainable lifestyle changes.

The final reminder of the importance of taking a balanced approach to diet and exercise, avoiding extremes for long-term success.

Transcripts

but you only go back to the Grind diet

from the chill diet you were doing once

you're damn good and ready and not like

man I could still use a few days of the

chill diet but let's push don't push any

harder than you think is sustainable but

challenge yourself and this pattern of

grinding and then chilling grinding and

then chilling grinding and then chilling

letting the fatigue of dieting come up

and then come down come up and then come

down can work well for weeks and weeks

and

weeks hey folks Dr Mike here for RP

strength the simplest diet ever video

series part three the last video in the

series adjusting to challenges in the

diet process there are four kinds of

challenges we're going to talk about

today that you might encounter in

attempting to do a fat loss diet one is

hunger and diet fatigue which are pretty

gnarly two is the question of how long

you should diet for because people say

like I'm doing a diet you ask oh how

long have you been doing this one

they're like I'm not so sure I just do

it until I look better and then giant

question marks appear and I have no idea

what's going on we're going to talk

about how to train and stay active

during your diet which is a big deal

it's not all just diet and then of

course what to do after your diet

because yeah once the diet ends we can

tell you when it ends but what do you do

after let's take each one in turn when

you don't eat enough calories by

definition you have a caloric deficit

you don't need enough calories to

maintain your weight you lose weight and

fat which is an amazing thing and that's

the core proposition of something like

the simple Science Diet but

unfortunately your body hates doing this

even though it's good for you your

body's not programmed to like this

process and your body will let you know

of its disgruntled nature in three

different ways one is increased hunger

two is reduced daily mental and physical

energy and three is disrupted

sleep all of these things together are

called diet fatigue and they're a big

deal and we need to attend to them and

understand how to reduce diet fatigue

after detecting it and knowing it is a

problem in other words after a few days

or weeks or months of dieting on the

grind diet the tough part of a simple

Science Diet you'll start to experience

the following effects which are termed

in total again diet fatigue hunger

energy problems and sleep disruption

let's take a look at what these look

like hunger can reflect itself in a few

ways one is that your simple Science

Diet portions used to be very filling

you're eating the meals like oh this is

great but lately you're feeling like you

could eat a lot more not good another

thing is you start to fantasize about

food a whole lot the kind of foods

you're going to eat when you're off the

diet and commercials for junk food hit

normally you look at a burger kin

commercial you're like n that looks

greasy I don't know have like half that

burger but nowadays after you're really

hungry you're looking at it and you're

like wow those people in the commercial

have true happiness I wish I was one of

them then you know you're pretty hungry

at a deep level what about energy you'll

notice at some point after grinding a

diet for long enough you could run into

a couple of things one is that you're

notably slower both mentally and

physically I'm right now as recording

this this in a huge deficit and I feel

like I'm aware of what I'm going to say

just about half a second before it comes

out of my mouth not good luckily I

haven't said anything too crazy yet

mentally you're slower physically you're

slower and just have less oomph and you

can tell another thing you may notice is

you kind of just want to sit down all

the time instead of stand and when

you're sitting down instead of sitting

you want to lay down really low energy

your body will let you know when you're

burning a lot of fat for a little too

long and diet fatigue is too high by

really reducing how much perceptive

energy you have you can also notice that

doing even simple tasks like taking out

the garbage can seem insurmountable

normally you're sitting on the couch and

the wife here we go take out the garbage

Morty your name's Morty in this by the

way why wouldn't it be and normally if

you're not dieting you're like all right

Sherice right Scott the video guy

Sharice that works a name it's a name

that exists and you go and do it it's a

nuisance cuz you should have never

gotten married and the garbage just

piles up like legal fees what it's a

nuisance but you get it done no problem

you get up off the couch do it no

problem and someone is interviewing

after like hey was that tough you're

like why is there an interview guy in my

house but no that wasn't tough if you're

dieted down enough if your diet fatigue

is high enough when she's like hey um

you okay to get the garbage really quick

and then we'll go out like we were

planning and you're like sure honey and

you look at the trash can and that movie

effect Scott you'll know what I mean I

talk about like the distancing effect

what's that

called I forget you know what I'm saying

let zoom out zoom in at the same time

and the trash can looks like it's 10

miles away it looks like it's bolted to

the ground and weighs a ton and you're

like oh God I got to get up off the

couch walk to the trash can get the

trash out walk to the garage to put it

in the actual dumpster walk all the way

back but no it's not over yet cuz I have

to replace the trash bag with a new bag

which means I got to get under the sink

and bend down and then going to poof the

bag up that seems insurmountable if it's

starting to seem insurmountable and it's

part of a pattern and you're grinding

through the diet yeah your diet fatigue

is really high and another one lastly is

you just often feel brain dead at work

and at school and that's not cool

because those are really really

important thing so if your energy levels

are low enough you're going to have to

do something about it

lastly is sleep three ways this can

present one is you have trouble falling

asleep because you're so damn hungry

that's annoying you lay down you're like

let's go to sleep I'm going to count

tacos jumping over a fence no waight

sheep oh but Lamb's really good damn it

and then you're still awake cuz you're

hungry thinking about food you may be

able to fall asleep but you might toss

and turn more at night one of the

reasons this happens is as you become

more and more diet fatigued your

Baseline level of fight ORF flight

hormones in your bloodstream elevates

hormones like cortisol and when you have

a higher than normal amount of fight ORF

flight hormones you kind of tend to

fight or fly in your sleep a little bit

more tossing and turning waking and

going back to sleep low quality sleep

that makes you less well rested and

impedes further abilities to burn fat by

a huge margin which is really bad

because sleep is critical to the fat

burning process and another way this can

present is you go to bed at night no

problem you sleep quite find no problem

but you wake up really early in the

morning you're supposed to wake up at

7:00 you're wide awake at 4:00 in the

morning and you can't go back to sleep

and you feel this nervous energy that

means that you're in a pretty bad way

and it's time to do something about

reducing this diet fatigue so this kind

of diet fatigue when it gets bad enough

for you to say okay I'm definitely

experiencing this and it's not just

tough it's very tough I'm really taking

a hit on Hunger I'm really feeling the

low energy and my sleep is really in a

bad place you have to make a change the

simple Science Diet has two diet modes

the grind diet which is tough which may

acuru some Diet fatigue for you and the

chill diet which is more food and much

easier at this point when you feel

really really messed up it could take

you a week to feel this it could take

you eight weeks to feel this switch to

the chill diet and you're going to feel

way better especially after a few days

of eating it if you're still losing

weight and youve switched to the chill

diet just keep chill dieting for as long

as you like you're still losing weight

and now it's easy but if if you feel

pretty damn good again after a few days

or even a few weeks on the chill diet

and you want to get some more real

hardcore fat loss going you can give the

grind diet another shot switching back

and forth as your body allows you

between the chill diet and the grind

diet is going to give you your best

results sustainably because you never

push it to Red Line too long until you

fall off the wagon this is best done

especially if you're honest with

yourself and you push hard until you

give up on the grind diet but you only

go back to the Grind diet from the chill

diet you were doing once you're damn

good and ready and not like man I could

still use a few days of the chill diet

but let's push don't push any harder

than you think is sustainable but

challenge yourself in this pattern of

grinding and then chilling grinding and

then chilling grinding and then chilling

letting the fatigue of dieting come up

and then come down come up and then come

down can work well for weeks and weeks

and weeks but not forever so let's chat

about how long this kind of diet should

be so how long should you diet for

there's a wide range you can use the

simple Science Diet to diet for as few

as four weeks on end and see really good

results you can also diet for as long as

12 total weeks and get even crazier

results shorter than four weeks probably

won't give you the sustainable results

that you're looking for you diet for

four weeks some cool stuff happens

unless you make some pretty scientific

adjustments you're going to regain a lot

of that weight but more like six and

more like eight and more like 10 Etc

weeks really puts s Dent into stuff on

the other hand if you diet for longer

than 12 weeks we highly encourage you to

switch to the chill diet as your

Baseline daily diet just the chill no

more grind technically the diet's over

and every now and again every few days

take one of the meals replace them with

a super tasty meal cheat meal so to

speak keep it in moderation but fun

nonetheless here and there especially if

your body weight is staying around the

place where you like it and then you can

totally have a few meals here and there

after that no sooner than about eight

weeks after your last grind diet ended

you can begin another cycle of grind SL

chill to do another four to 12 weeks so

basically you diet for 4 to 12 weeks as

soon as you stop you go to chill diet

only with some cheat meals thrown in if

you like do that for at least 8 weeks to

really reduce diet fatigue both

physiological and psychological and then

you can start another 4 to 12 weeks of

chill grind dieting really hammering in

the the results really getting good fat

loss don't get too attached to the scale

after you're finished with a phase of

dieting and you go to chill plus some

cheat meals it's okay to regain a few

pounds when transitioning but after you

regain a few pounds in about a week or

two the scale should be pretty flat it's

the longterm multiple cycles of grind SL

chill multiple four to 12 week Cycles

specifically 8 to 12 week Cycles over

the course of many years that are going

to give you really really drastic

results no one diet is going to make you

get into perfect shape now to get the

best out of the long term let's talk a

little bit about how to exercise during

your simple Science Diet here's the

thing you can do any kind of physical

activity that you like and the simple

Science Diet will work but lifting

weights between two and four times a

week and you can do more if you like but

two to four is a real good sweet spot

for many people is going to give you a

huge upside how it's going to build

strength it's going to improve your

health it's going to build a lot of

muscle and because it builds a lot of

muscle it makes your physical shape that

you get after the diet much better as

you get leaner so instead of you getting

leaner and people are like are you sick

you look skinny they're like damn you

look amazing are you going to compete in

a fitness competition that's what you

want to hear and training with weights

and building that muscle is critical for

that process now in the description

you'll see that we have a link to the RP

hypertrophy app you can use one of our

pre-loaded templates we have multiple

templates of two days a week three days

a week four days a week training to get

started anytime you like with that but

if you train at home with only very

limited equipment we have the RP gym fre

templates and they are included free of

charge in your simple Science Diet

bundle that you can also purchase in the

description which is really kind of

amazing now that's for the training the

lifting part there's the physical

activity part at Baseline that we've

talked about in these previous videos

getting at least oh 10K steps a day

maybe 10 to 12,000 steps a day on most

days is a huge Advantage because it

makes sure that your body is humming in

the background and burning extra body

fat just a little not to make you too

fatigued but just enough to make the

diet really enable to do the work and

because you track your steps daily

hopefully you can get a strep tracker

like I have that's like $20 from Amazon

or you can just have your phone in your

pocket all day many people do your phone

every single cell phone track steps

anyway the fact that you know your daily

steps holds you accountable to being

active even if you're a bit low on

energy and if you're doing a few of the

grind days in a row on the simple

Science Diet you're going to feel what

low energy feels like and you're saying

I have 8,000 steps right now get up Mike

get up off the couch do another 2,000

steps go check the mail go walk the dog

come back and you'll be done for the day

it'll be good you check boox enough days

of I got at least 10,000 steps a day and

I did the diet I was supposed to you

will see results all right the diet's

over you got your results what do you do

after the diet because this is a really

big deal if you want results to last

most people skip this part they'll do a

diet they'll be successful they'll come

off the diet and giant question marks

appear and then they're back to being

fat shortly there after no good we

already covered a little bit of this so

just a few extra details you can diet

for anywhere between 4 and 12 weeks no

wrong answers and here dieting means

that you're using a combination of the

grind and chill diet but with no

off-plan junk food strict eating once

you're done with dieting you switch to

the chill diet and on occasion you could

have some junk Foods no big

deal you're going to wait eight weeks at

least to really drop physiological and

psychological diet fatigue because the

body needs to recover dieting is hard do

I have a diet for you you can just do

diet and diet and and diet and diet and

diet and you know a year later being

shredded to the bone no nobody has that

diet I can't wait for biotech to invent

it it's just not here yet here's the

thing dieting is hard so in between Diet

phases you need to give yourself time

for maintenance and relaxation where you

regain maybe a few pounds and then

Flatline after that if you don't give

yourself those breaks you're going to be

pushing harder than your body and your

mind can handle and that's going to lead

you to quit and rebound and just eat

snacks and cookies and cakes and gain

back a bunch of weight this is one of

the most reliable insights from research

on dieting you push people too hard they

rebound 99 times out of 100 do you get

zero bonus points for grinding all of

your diets into a pulp and then

rebounding out yes but you get negative

points because you're canceling out the

results that you have imagine you get a

95% on a test and you think that going

the extra mile and dieting even further

gets you

105% but in reality the diet fatigue you

create makes you rebound and you regain

10 L pounds after the diet because of

crazy two weeks after you're just eating

everything in sight you're completely

inactive because you burned out you look

back on your test grade it's not a 95

anymore it's a 75 you cost yourself

retroactive problems that's a big deal

we're living in a culture fueled by

movies and Hollywood and and

motivational stuff and fitspirational

on Instagram and Tik Tok that

pushes the average person to go a little

bit harder so it really rewards that

like do it grind go that extra mile and

it's great for the average person but if

if you're watching this Channel and if

you're ready to invest in your fitness

journey or continue your fitness journey

you're already not the average person

and some of you myself included push way

too goddamn hard to often and pay the

price for it do the diet take the chill

time after because if you don't you're

just going to break into pieces and

you're not going to have much Fitness to

speak of even though you suffer that

entire time lastly we have some links in

the description for you the top link

doesn't just give you access to the

simple Science Diet as long as you pay

us of course I'll get to that in a sec

it gives you the whole beginner bundle

for folks that are starting into fitness

or getting a refresh into fitness or not

beginners at all just want a simple

approach to get their Fitness in order

we have a lot of stuff we have in this

this is what you get when you buy the

one thing of course you get the simple

Science Diet which is the topic of all

three of these past videos we value that

at about a 100 bucks you get the RP gym

free workout plan which we also value at

about 100 bucks 200 so far we throw in

the understanding healthy eating book

which is about a $20 value the

Renaissance kitchen e-cookbook the

something sweet e-cookbook both of those

are together about 50 bucks we have two

PDF guides in there for you a meal prep

tips PDF guide and an on thee-o eating

guide together they're about $100 value

we have Mr Nik Shaw's CEO's fit for

success book included with that which is

about an $18 value as we counted curious

number and we also have multiple ebooks

called the Made Simple series

they break down fat loss dieting muscle

gain dieting they break down how to

train with weights for strength how to

train with weights for hypertrophy and

everything in between made Ultra Ultra

simple for you all of these ebooks are

included in this bundle all of them

together we estimate that's about a $100

value so we got

200 about uh let's see 260

360 oh 400 this is close to $500 of

value I sound like a super salesy

marketing person right now I

I'm not did you were you convinced by

that I wasn't you get all the

stuff for 99 bucks for hundred

dollars the simple science side itself

is $100 you get everything else in this

list for free which is pretty

sweet is it like buy now you have to buy

limited offer not really but I just

think this is really awesome stuff and

as far as objective value for your money

we're trying to hook you guys up because

you guys are the and we really give

a about your goals that you're

achieving if you're interested in a more

advanced plan that tailor the diet

around your workouts and is really for

exotic levels of leanness and

muscularity the RP diet coach app is

also linked below if you want to click

on that if you're interested in growing

real serious muscle the RP hypertrophy

app is also linked below if you've had

some success but you really would like a

coach we have some of the best coaches

in the world working for us at RP

strength and that team of coaches is

just a click away for you also in the

description and lastly I'll say this say

saly mic Switched Off real world mic

switched on if you're not into buying

stuff no big deal I'm going to see you

guys next time for more always free

always educational and sometimes maybe

if I get lucky funny videos on the RP

strength channel to keep you guys

informed jacked lean and maybe even

tan click on stuff buy things if you're

interested if not seeing the next video

either way see you the next video I've

been Dr Mike see you next time

a