Well, hello, ladies and gents Robert Sykes ketose ever.com to Devon, get special guest jinpa, Taro back the line. She actually just got done doing a competition where she earned a pro card in a different division than she won last year. And I wanted to bring it back on the show to kind of recount that Jin has been working with me for quite some time. She is also a deeper State keto coach, she is a friend of mine and she is a quite accomplished ketogenic athlete.
Now, she has done to competitive seasons and she has one pro cards at Both of them. So, I want to just bring it on here and dive a little deeper into what she has learned in that process specifically doing two back-to-back shows, which I don't typically recommend, and I don't think she would either, but that's just kind of how things played out. And now she has that perspective.
So, she learned a bunch. I learned a bunch and I think it made for a great conversation that will hopefully educate Enlighten and Inspire some of y'all. So, without further, Ado, sit back, relax. Enjoy the conversation with my good friend client and deeper stick. You do coach jinpa taro? We are live Jin, how are you? I'm doing great. Robert. How are you doing? I'm doing one. Sure, what this is. The how many times have we had you on the podcast?
I think it's been like three or maybe four. Maybe this is the fourth time. I'm not sure. I've had you down for the DS, K coaching veggie on every day our first competition and I think I don't know this. This is at least three times before. Yeah, you're absolutely right. I totally honored. And thank you so much for having me again. Yeah, my pleasure. So I'm wanted to get you back on because you did a competition last year you kick butt with
that competition. We talked about your prep, we talked about what we do with your nutrition, we can dive super deep into the Weeds on that with this one as well. But there's one overarching theme that I would like to dive into which is things that you've learned in doing a second prep and things that you've learned in doing a prep right on the heels of your prior prep, which I think And I get a lot of requests for from people that are wanting to compete.
Every single unit, always advise them against it. But with a lot of people you included like we're all hard-headed type A personality types and you just want to you know go for broken go. All I am and you don't want to take time off which I totally understand, but I feel like you've got some interesting perspective. Now, having gone through it back-to-back, pretty much. Absolutely. I have learned so much so much this go-around and it's true. Like a it's the personality
type, right? Like you just want to go go go. You want to see yourself? Get better. You want to take things and and see them improve and quickly. And then layer on top of the excitement, and the adrenaline of just being up on a stage and may be earning a medal or two or perhaps a pro status. Like it's it's just so exciting and you can't wait to do it again and you think ah a year that's a ton of time but I have most certainly learned that as much as the second go-around was successful.
I feel it was successful for me. I do feel that it was harder and I feel that that might have that I that would have Different had I waited just a little bit longer and so this time I am certainly going to wait, I'm going to give myself at least two years before I put my body through that again for a few reasons really. And I definitely definitely has reasons. But for people that did not hear the first podcast, which they definitely should go.
Listen to, can you give the listeners some some context as to win that first show? It was because you've only had two competitive Seasons, not correct. You're right. Yes, two years back to back. So 2021, I decided, I think we started to work together november-december, like, right before beginning of 2021. And with a goal of hitting a stage in June, because of the pandemic in the world, not opening up that, show flipped to Virtual, and I still really wanted to do it.
So went through with the show, I loved it but felt I was missing out on that stage experience and again the adrenaline and excitement and oh, I was an elite competitor and invited to compete at a World level World stage in November. I really didn't want to pass that up. And you were so kind to allow me or to, to agree to work with me and Coach me through a bit of a reverse diet.
I reversed out a little Little bit through the summer but then it was right back you know end of August beginning of September right back into a cut for the show in November. Yeah. I feel like I mean, you had two competitive Seasons, but last year was kind of interesting because of that virtual show. I mean, just to give them some some context. And again, we went deep into these details in the last podcast, but you started the primp on the beginning of November 2020 at 144 pounds
consuming around 2,400 calories. Then we doubted you down for that virtual show in June. And you competed at, let's see here, 122 and around 1300 calories and then you have a refeed there. So the average was more like 1,400 calories. Once you average that refeed out kitto refeed obviously and then we pretty much did a reverse diet. A mini reverse diet to get you up to 2,000 calories and then right back into a prep in August. And you were 127 at that point.
And then we did the bulk of that, you know, prep then or most most of the work that are being done for that virtual show. So just kind of like a mini refeed or many reverse that brother and then right back into competition prep and you got down to 120 for that show date and around, 1480 calories on average counting that keto
refeed. And then you just Then we transition into the reverse that from there and we pretty much been reversed adding until this year's competitive season and that started you started at 150 pounds on five 1622 is when this season's prep started, which I I did recommend, you not do back-to-back shows but you your body is really responsive. So I feel like we had a lot of Good things going for us.
I think the main thing was that you sacrifice some potential muscle building potential by doing that prep. I don't think you had any innate or modal issues as a result of doing two back-to-back, preps per se. But the thing that was interesting that you and I both found out is that with last year's prep, you started you start at a little bit lower weight about the same caloric intake around 2400 calories, but it we had to go.
You were, you were Pretty much coming in at a slightly higher wait until right there at the very end, I had to get a little bit more aggressive with the calories because your body wasn't responding as as as well as it did the year prior because we hadn't had that significant period at that higher intake because you pretty much skipped the building phase quote, unquote. Yes. Yes. And so that added stress that happened. I was nervous.
Am I going to get there? Yeah, so that was very challenging mentally and it was also stressful thinking, you know, my poor body. Like I shouldn't have maybe done this so quickly. So yeah, that was a huge, huge learning for me, I assume What happened? The first go-around would be basically the exact same thing as what happened, the second go-around, but no ended up eating a little bit less In fairness. I mean, I think a lot of it does have to do with, you know, my
body, my hormones. I wasn't quite ready. I should have given it more time. I also did this prep slightly different in that. I don't think I did quite white as much cardio. So I did, yeah, I did do a few things different but it at the end of the day, I think a lot of it had to do with my metabolic State, and my hormones. And I mean, you still did it, you know, in conditioning. I mean, you still look great.
You brought home some Hardware what was the final placings when it was all said and done for this show? So you did one show this year and it was you did three different. Classes or what did you do? Exactly. Yeah I decided to compete. I was a fitness Pro so I competed there but then I decided to also tackle the wellness category, as well as the fitness model. So fitness model was just sort of for fun, part of my cardio, going into this show is dancing.
And I did some hip-hop dancing and then some country dancing. So I thought it might be kind of fun to rock a bit of a hip-hop routine onstage so I did that. Yeah and and the wellness and fitness and you earned another Pro card this year. So last year, your pro car was in what last year Pro card was in Fitness and this year that was in the open class, right? Yes. And this year Pro card was in one was in Wellness. Wellness. Are you, are you pretty please with that outcome?
Are you frustrated that you didn't get it in Fitness? What was your overall take away as far as the placings concerned? No, no, I think that the placing I was very pleasantly surprised and happy with the outcome of the placing for sure to get a second Pro card. Blew my mind this go-around was was very different. I mean, there were competitors from Italy and from Australia and a lot more competitors from the US coming up to Canada for this. So I was pretty stoked.
To receive a single metal, let alone another Pro card in another division. So really, really pleased really pleased with as much as my building phase wasn't huge. I'm also pretty new to the bodybuilding world. So some of these new be gains, I was able to build a bit of muscle in my back and my glutes. So I was happy that that was noticed on stage and that I think I came in leaner, right? I know I came in later my weight on stage this go-around was marginally less than it was last time.
So just the conditioning and in my, I just received actually my judges reports the other day and that was one thing. That was really highlighted was how well-conditioned I was up there. On stage.
Yeah. And your weight was actually six pounds lighter this year and then it was laughs kind of crazy because I mean when you looked at when we look at the spreadsheet based off of the time remaining until showed a you were trending quite a bit heavier than you were at that same time frame from the year prior so we were prepared to bring you in with a fuller look which you know depending on the day the judges might prefer that it's like some judges will you
know, prefer the Fuller look, some will go for the the more grainy look. It's all that's why it's just a subjective Sports and everybody know what they're looking for, but they're towards the very end, your body just started really responding to the lower intake that we had to push to which I hate that we had to push you as low as we did and it wasn't crazy though. I think even with the with the refeed that you were having you were still averaging let me see
here. So your show date was on the 12th. Yeah, so with the refeed you are still averaging 14. 30 a week or day. 14, 30 day. Once the The Reef it was averaged out so still pretty solid intake. Yeah, you're right. You're right. It was, but it was. Yeah, a little bit lower than last time for sure.
And a little bit added stress. Like I say that the mental game and the mindsets that you, that you go through through this process messes with you a little bit and but we were able to release it at the end just in time. It was perfect. How do you feel like your cardio was towards the end? And I mean, with the with us have to kind of bring that you're doing here, the StairMaster quite a bit there towards the end.
Yes, that was different. This time last year it was a coast in and I was wanting to do more cardio but really couldn't. And this time it was a complete reverse where I had a serious love-hate relationship with that StairMaster you don't really doing more than 20 minutes at a time. The right? We're just Just increase in the frequency of it. Yes. Well, we improve 30 minutes. There's a couple days. 30
minutes. Yeah. Yes, I think I did one day like last Porsche maybe the last Saturday leading right into peak week. I decided to dial it up a bit and do 30 minutes but yeah. And for the majority I was doing 20 minutes on the step now and then closer to the end, I did step that up to 25 minutes and then like I say the one day I did 30 and you have a StairMaster at your house, which is a game changer. Is it not? Oh my goodness. Is it ever? Is it ever best piece of cardio
equipment? I think I've ever used and so thank you for that suggestion. Did not say thank you and I recommend StairMaster most people hate StairMaster. No it is. It's a love-hate relationship for sure, but I think if you're, if you're looking to do a prep, it's a great piece of equipment to Either at the gym or at home, for sure. Yeah, 100%. We'll talk to me a little bit about the The Experience post-show having done two shows. Now, actually, this is rewind a
little bit. I've always said that the first prep is the hardest because you lack the perspective, you get this fear of the unknown. And while this prep was harder in the sense of you not having ample time between shows and Staffing to get more aggressive with the calories. Etc, etc. From a mindset standpoint, And how would you compare the two? Like, do you feel like having the perspective of last year show helped you go through this prep with a little bit more just overall certainty.
I totally think that it did, especially at the start and I was a lot more sort of stoic and go with the flow and, you know, what, the scale is going to increase and decrease and based on water retention and and and all of that. So I was a lot more easygoing at the start, but then at the end, it's closer to the end. It was harder for me. Because I did have that comparison, right?
And I could look back and say, oh well, here's what I was eating, and here's what I was weighing, oh my goodness, and look at where I'm at right now, so that added a little bit of stress, so it's tough. The first time going in, I wished, I had a comparator second time going in. I wished I didn't have that comparator so I'd say it's, it's different mental challenges, but certainly Lee. You know, mentally. Yeah, mentally challenging. Either way you slice it. It's not an easy thing to do.
Yeah, I'm actually, I mean, I'm grateful just honey. This after the show is over, but I feel like as much as I think, there's benefit in giving your body a whole time between shows, the fact that you are a coach makes you doing it back-to-back beneficial, because you can now have that much more credibility behind you recommendations of advising.
People to take more time off in between shows because if you've not ever seen the difference, you suggesting people to take more time as going to carry less weight than having actually experience the difference, which you now have. Yes. Absolutely absolutely.
Having a new, a new appreciation and understanding in the more challenges that you faced that obviously the more you learn and and therefore yeah the better I think I can help clients because that's the reality of everybody's lives as we age things change. As we shift our herb nutrition as we shift our exercise things. Change and it's not always easy.
We need to, you know, think through things and take our time with things and give our bodies, the time to recover and are hormones that are metabolism time. And so I have a, yeah, totally new appreciation and understanding for what that really means. And It already has started to help, you know, in some effect with some of the coaching that I've been doing. So, yeah. A great learning experience for many, many reasons. Yeah, totally. So what shows you can do 2023. Absolutely.
None little trick question. They're trying to bait you and see what you're gonna say. Yeah. I feel like, I mean, you've got a lot of muscle in your frame. I feel like you build a muscle really quickly. You've got that going for you. So I'm excited to see what you
can bring to the table. If you give your body, you know, when a building phase because I feel like you're just going to come in noticeably better than you ever have before and your body is going to respond more rapidly than we do Transition to a prep eventually in the future. I feel like you've got everything to gain from from, taking more time off between now, and the next show I think so too.
I think such do and I think that, you know, learning and and growing through the building phase, I feel like there's a lot that can be learned there as well about just normal life. I feel like my life has been so regimented for such a long time and I like that, I do like it but I feel like I Need a good amount of time to also, just bend and flex and, and see where life and nutrition and and fitness takes me, right?
And get a better handle, not a better handle, but just live life, a little bit more normally for a while, for not just my body, but for my mind to yeah, there sure. There's a lot of benefits. I mean like the people that
compete? I feel like not Not, you know, I don't want this to throw a cloak over everybody, but I think, generally speaking most competitors in this sport, like having a very regimented strict routine life that are so you wouldn't really do it, but I feel like there's a massive benefit to be had in, you know, experiencing the yin to that Yang and having a building phase where you can, where you can be
okay with not hitting specific. Macros every single day, not tracking every single thing putting on a little bit of body fats and accepting that. I feel like there's a lot of benefit to be had in all of those components as well. Oh completely. Absolutely, absolutely. So we will see what what this next couple of years brings, and I'm really excited to go through it, you know, for myself live life, a little bit more normally and and, and share that with my
clients and and help other. Yeah, just do a lot more. Helping as far as other people go take my learnings and and share them as much as I possibly can. Totally, I don't know how open you are to discuss the you and I had a phone call while back, talking about just the headspace that you ran with, when it comes to juggling your aspirations within the fitness space and Tricia space coaching Endeavors with that of your You know, full-time job as well.
That may be totally a conversation for the day in which case we can totally keep that conversation for another day. But have you, I feel like a lot of people are in your very position. So if you are open to just kind of just expressing your mindset towards all of that, I feel like they would be people that find benefiting it because I feel like a lot of people love Health Nutrition and fitness. They want to take a leap of faith and jump into that world coaching and make that the full
time thing. But, I mean, you have a Rate secure well-paying job doing what you do and knowing kind of how to juggle. That tightrope is not an easy thing necessarily No you're right. It does you know, it does have its challenges, that's for sure but I eat just it excites me so much to do it. That I think that carrying out the lifestyle and sharing and helping others. Really fuels me to be better in other aspects of my life, as far as being a better mom.
Mom, being a better friend, a better employee. I think people at work, notice it. And I was at one point concerned that they might worry, you know, and think, oh, you're doing all of this outside of work. But I think that they actually appreciate the fact that I'm doing that because they're noticing, it's actually improving, or even amplifying. My efforts at work and seeing a
lot more success there. So I think, you know, if you're truly passionate about it and it's something that really genuinely makes you happy embrace it and do it, like explore it and share it get, you know, I just I think that there are so many benefits. I know I've Like, I've, like I said, ever grown as a person and learned a lot throughout all of it, and I'm just excited to to do more and it's, it's allowed me to let go of and eliminate some of the things that I might
have been doing that. Really, I didn't need to be doing So I've sort of focused my life and I'm spending a lot more of my energy and effort and things that I enjoy and love and not wasting as much time or spending as much time on things that that I don't. So I'm just a happier overall, human being and I think mentally like my frame of mind is just improved and My attitude like outlook on everything has just been so tremendously improved throughout this whole journey
and process. And yeah, like I say I'm excited to take it even further. Yeah I feel like there's a lot. I mean it's awesome. When you get your own life together when you figure out what works for you nutritionally, speaking when you're liberated from any, you know, food addictions that one has, and you just feel like you're on the right track, but there's a whole nother. Level that comes from, taking that knowledge, that wisdom, that excitement that Zeal that passion and applying it to
someone else's life. And then seeing firsthand as they benefit from it. And you can't really force it upon people. But to be able to see them flourish as a result of something, you've helped them do not necessarily, I mean, you're certainly not doing it for them, but you just simply, you know, Point them in the right direction and the benefit that they experience has such. Profound benefit on you, however, the coaches. I don't know, like, for me whenever I have a client that
competes. So whenever I have a client loses, a goal weight that they've been shooting for its new PR in the gym or just has better regulation of their blood sugar. It's just, I don't know, like it's not my body, it's not my nutritionist, not my health, but it's like a little wind for me, just the same because I see the excitement and their voice and their in their eyes and it's like that. That that is incredibly fulfilling. Absolutely nothing better,
right? Like I can go through a prep and and get on a stage and earn a medal. That's wonderful. But the feeling that you get, when you are able to help somebody else achieve a goal or do something or yeah just have that excitement of oh my goodness. I didn't think I would ever bust through that 160-pound Mark and I've just done it like it. Absolutely. Makes my day.
It just I get so much joy and happiness out of that and then that carries on and it's very cyclical and I feel like I don't know, just making the world a bit, it sounds cheesy and silly but the world of very a better place bit by bit and that excites me and I love it. Nothing better. You have a, how many kids do you have? If kids, right? I have 22 kids. Yeah, I thought. So what do they think about it? All we think about what you're doing.
They absolutely loved it my daughter, especially, I love that. It's, you know, I'm setting a good example, think a good example for my daughter and she's getting excited and and I can see it's like I can sense some of the confidence shift in her over the last couple of years and on it like, I don't toot, my own horn of it.
Like I think a lot of it does have to to do with what's going on in our family, as a result of what we've got going on with nutrition and fitness and, and my coaching and Yeah, so it's been good and the end hard work and dedication. You. If you commit to something and you put the effort in, you see the results. And I know that something, both of my kids are starting to appreciate and do a little bit more of.
So, yeah, yeah, I've had several clients lately, that have young female children, like, young daughters that are like, you know, 14, 15, 16. 17 and their daughters have been struggling with, you know, disordered eating Tendencies or body image, self image and coaching. The mother for me has been a super cool opportunity because I get to see them adopt healthy lifestyle patterns that they then illustrate to their
children. And it seems that their children have really taken note of and implemented, which I think it's
just super, super cool. Because I feel like whether you're in the health and nutrition space or not, you know, if you're a young girl in society these days there's a lot of pressure placed on you young guys to a lot of pressure placed on you to look a certain way way a certain amount and just have this certain Vibe and, you know, appearance to you and often times that's not really done and healthy manner but I feel like for these young girls to be able to see their mothers, who many
of them have likely written off and I go, that's just my mom, she don't know what she's talking about but to see their mom transform their physique, Eek via healthy methods. Like I can't think of a better, you know, practical teaching modality than that. No, it's so, so, very true. So, true. And I think such a touchy
subject, right? With young kids, like, with both male and female kids, but it's something that I feel needs to be discussed and for them, yeah, to see the example to live the example and to get a good foundation on nutrition. And exercise because I don't think that that really happens all the time. I guess it depends on the school board depends on the teacher and all the things but I don't know that that happens in normal life.
So it's been a great opportunity for me to educate both of my kids because very soon you know they're 11 and they're 13 and soon they're going to be able to drive to what Ever convenience, store, whatever fast food restaurant, they will have the freedom to make their own choices. And so I've totally both my husband. And I have taken this opportunity to really try and educate them around the choices that they make and they're seeing yes, through me, and then threw themselves now as well.
The impact that the choices you make have on Health and well-being. And and we don't talk about die like dieting per se. We talk about being healthy and strong, those are like that's the language that I really use with the kids. And I think it's had a pretty significant effect. I know on my daughter and even on my son I wouldn't have expected my son to be going through and thinking some of the things that he's thinking about.
Trician right. And his his own body image but even for the the little the young boys it's I think equally is important to have these sorts of discussions so pretty cool. No, I completely agree. I feel like I feel like the conversation in the household around being healthy and strong, makes a lot of sense. I feel like providing foods that are going to, you know, be in line with that healthy and In town is making a lot of sense. I feel like a lot of people I've
always been baffled. How parents I've met some parents that know the stuff that go to the keto conferences, they'll totally by in Hook Line and Sinker to this, you know, nutritional protocol. But then they'll, I don't know, I guess enable their kids to eat and very unhealthy Lifestyle by simply providing that food to them in the home place. You know, I feel like if they're too young to go grocery shopping on their own, why would a parent Not supply those Foods.
Maybe I'm speaking out of turn because my my kids not yet that age. I don't know, but it feels like a, like a really low hanging fruit in my mind if they're too young to drive and you are the breadwinner just simply provide foods that are in line with their healthy lifestyle. And that just seems like a sensible thing to do. Yeah, absolutely. Absolutely. We don't keep that stuff in the house for sure.
But then it is, yeah, it does get they do at this age, they'll go to a friend's house and they've, they do need to learn how to make those choices there as well.
So it's just, yeah, super important to to set the example live it in the household but then at the same time, have them understand when they go out and they are exposed to these other new styles of Eating. I don't know, nutritional protocols, like I say those choices have impacts and you can you have to make the best choice for you and your health and well-being is all they is addicted to pickles As You Are My son is, yes he is. That's your Achilles heel.
It seems it's crazy. I swear I could eat my weight in pickles. That sodium will certainly catch up with you. I feel like this is filler foods, go though, you didn't really have a whole lot of just high volume low, calorie filler food, this prep. I think much less. So, compared to last prep, when you say, I would agree, I would agree. And I honestly feel like this time as much as I was eating calorically less I didn't feel as yeah as hungry or as.
Yeah, I did. I had to distract myself as much from eating, from eating other types of foods, I don't know. It was interesting. It is interesting. And it's funny because if you talk to any bro bodybuilder out there are honestly most conventional dyeing modalities like you look at most the people that are doing flexible dieting, which is the, you know, quote unquote, reigning champ within the natural bodybuilding circles. They'll often times recommend really high volume calorically.
You know, very low calorie foods, like the miracle. Rice's like, the big salads, etc, etc. And I swear, I've done it both ways. I've been at both. Always even within the ketogenic realm. And I feel like my overall sense of satiety and fulfillment has been increased. When I skip out on all the high volume low, calorie foods and just stick to the more calorically dense, but nutrient dense foods as well. So I'm consuming much less volume but I have much less craving if that makes sense.
Yes. Yes, completely completely and I don't know, I couldn't I thought is it? Because I'm just that much, you know, better adapted or is it that? Yeah, I've just eliminated some of those higher volume type foods and I don't know. Therefore my body's just adjusted and adapted and is
totally satiated. So I'm not feeling the need to to reach for some of those and I think item I mean this is just a theory but I think that a lot of those high fiber foods high volume fibrous Foods, kind of inhibit, some of the absorption of the nutrient density or of the nutrients rather in some other foods. Like, if you're consuming like, you know, a bowl of ground beef and Jegs and you know something like that but then you have a ton of fiber with it.
I feel like that fiber is going to inhibit some of the absorption of that proteins and fats and that may be playing a role to that speculative. But that's my theory. Yeah. No. That makes sense. That makes sense and could be like yet certainly what? I experienced so you might be on to something there, Robert. Yeah, plus wise man, I don't know. I feel like, I feel like there's
a total difference. In consuming a ton of volume and having the fullness associated with a ton of volume and the type of fullness associated with true satiety. And I would rather, I mean, there's been times where I could put down, I mean, there was one time in my 2017 prepper, I literally ate two and a half pounds of Miracle rice, which is a ton of volume, but, no, no, satiety, like I had this massive fullness from that volume, but total lack of satiety.
T. And the last prep I did I mean I would have a very small Tupperware of my caloric allotment for the day but I would feel more deeply satisfied from that even though I'm, you know, sacrificing the volume, then what I was experiencing with the higher volume, fibers food, so I feel like there is definitely something to it. Yeah, I do. I completely agree.
And I feel like I just, I just experienced that the other day when I ate a rather large, Greek salad, and have not put lettuce in my body or salad in my body and months and months and months. And Not only was it difficult to digest and I got bloated and all that we can talk about microbiome and things changing. But I also felt hungrier the
next day. Yeah, there was a I do remember messaging by the since like I think some of that GI distress is likely a result of just your microbiome having shifted since you were pretty much carnivore throughout the majority of sports, especially the latter part of the prep. So your your microbiome change enough where it's probably not going to be as efficient at processing that vegetation. But from a societal standpoint that that's kind of what we're saying here, which is interesting.
Yeah, so interesting and even pre like even pre this show. I have noticed that in the past. So you might very well be on to something here that fiber actually inhibits some of the uptake and so you are not as satisfied anyway, satiated also an interesting paper that came out. I haven't dove into this paper and so I probably shouldn't even talk about on the podcast, but I just thought of it. So I'm going to throw it out there.
So take this with a grain of salt I did see if paper published not too long ago that was talking about the protein not being as satiating as other micronutrients, which is totally in Conflict, to what the narrative that's been pushed. As of late, has been a, everybody's on this protein is a high horse Spectrum right now and protein is very important.
I don't take that the wrong way by any means, but people have always been saying, you know, protein is by far the most, satiating of all the macronutrients, if you're not eating enough protein. And I going to say, Jaden, you know, it's significantly more satiating than carbs and fats and then there's a paper that just got published talking about how there was not a significant increase in overall study markers. As a result of, I think doubling
the protein intake. Again, I got to look at the study itself, but it's tiny is an interesting thing, I think so much of satiety is really based on the individual what they personally prefer. Yeah. And that's what I was just going to say because I feel like for myself personally and of one Yeah, the fats are far more satiating. I could eat protein. I feel like I could eat meat, meat protein. Where, the fats, ya are far more safety but it could be a genetic
thing. It could be a strange, Jen Patera thing, I don't know. But some I'd be curious to take a peek at that study to when you get a chance and a lot of people say, you know, carbs are incredibly satiating. Like if you were to look Aunt, you know, like a natural non hyper palatable source of carbohydrates, like a simple plain baked potato, that would do more to satiate oneself than eating, you know, Cal equated for dish of something else.
And I disagree in the context, of once you've become fat adapted, that kind of tips, the scales in one's favor to be able to tap into that larger fuel Reserve. So you're just going to have more satiety as a result of being fat adapted in and of itself. But Us, I have no desire to eat a plane unflavored a potato. I mean, it sounds pretty miserable couldn't agree with you more. And I feel like I would, just then be hungry a few hours later. But, yeah, anyways, yeah, no, it's a society.
But there's so many different hunger hacks and just techniques and tricks, and ways of thinking, of satiety and making being at a lower caloric intake, more sustainable. All this is get me itching to get back in the saddle, though. I'm The compete again, I wish we were all doing a prep at the same time, but I don't wish that because I don't want you to do a prep, the sanctum I'm gonna prep. You can take that. No, I don't think I'll be ready
to do one with you. This go around, but maybe next time, maybe I'll just wait a little extra long and then we can all hit the stage together. That would be cool. Very cool. What is the, what is in the pipeline? 44:23, if you're not competing, what Is it what is exciting to you in this this coming year? Because it's getting pretty close. I know it's crazy but I am still excited to grow and learn through others. I am loving loving the coaching.
I am working with some incredible individuals and excited to do even more. And I feel like through the prep and and life I just haven't been able to maybe do as much as I'd like to. So I'd like to And that and and and continue learning and growing there. And then for for myself, on a personal level, Leah learning more about my body. And and this building phase, like I said I'm pretty. I'm very new to bodybuilding.
I've always loved Fitness, but bodybuilding specifically is newer to me. So yeah, I'd like to see what else I can learn. Maybe take some more, take some Fitness. Training coaching courses and grow and develop in that area as well as in the nutritional space. Yeah. I feel like there's certainly a broad spectrum of, you know, avenues that you can dive into and it comes to further your knowledge and when it comes to anything health and nutrition.
I mean, Fitness, I mean, it's just such a, you can go super, super deep that any given rabbit hole, and it just be a never-ending cycle of learning, which is good, which I think, I mean, it's good to never really To reach the Zenith of one's potential. I feel like always pursuing further. Knowledge has is a good thing. Absolutely, absolutely. Lots to be learned for sure. Lots to be learned in deed will Jin. It is always a pleasure chatting with you.
Like I said, I feel like, anybody has not listened to the first podcast or whichever number were on Now. They should definitely listen to the prior podcast that we did about your 2021 prep to provide some context for this one, but the end of the day, I am super glad that you are depressed. A keto coach, I am glad that you now have the perspective of doing two shows back to back, so that you can take that
knowledge. Judge into your coaching Endeavors and I'm proud of you for what you've accomplished personally with the with the fitness Endeavors. I mean you absolutely freakin kill it every time you step on stage and you are honestly a joy to work with because I don't have to worry about you deviating from the macros are putting in the work in the gym, except the occasional pickle over over. But you were pretty honest about
that too. So I had no complaints Oh well, thank you so much for the kind words but honestly, I just do what you tell me to do and I feel so incredibly blessed on so many levels to have connected with you to be coached by you because that's something we didn't even talk about. But surrounding yourself with the right support system. So critical and you have just been a rock for me.
Motivate me. You keep my head on straight when it needs to be. And yeah, I just, I cannot thank you enough for all of your help in all aspects of my journey and yeah, just really, really appreciate it and excited to continue to work with you. Yeah no it's it's my pleasure. I mean I feel like we've known each other for quite some time. We've talked to each other several times and we met each other for the First time in person at Keno con this past
year. So hopefully, if you're not competing next year, you should try and get to some more. These low-carb kids in a comfort is I feel like getting your your face out there in public with, it would be great. Oh, I can't wait. And I would absolutely love to this time. I can actually eat some chicken wings with you. Yeah. No. For sure.
Well, I'm super excited for what next year has to bring across the board for both of us Jin. Where do people go to find out more about you and dive deeper into your world? Well, I am on instagrammed and potere. Okey do fit mom. And I do have a little YouTube channel where I share some of my like I Vlog some of my experiences and then good old Facebook, nice, nice, nice,
nice. And if anybody wants to work with you directly, they can go to a deeper state q 2.com and sign up through your coaching page. Oh yes of course. Absolutely, if you are new to Quito and want to learn more about it and and get started or if you're somebody who has been doing it for a while, getting a little bit frustrated and want some accountability, I'm always happy to support or even if you just want to chat and connect and you've got a couple questions.
I'm certainly happy to chat with anybody. I love this stuff and always love to share. Awesome, awesome. Well, Jen. Always a pleasure. You're chatting with you. If you have anything for me by all means, you know how to get ahold of me, let me know. And just keep kicking, but this year and then let's take over 2023. Will do cannot wait, I think engine take care. Thanks Robert.