The Secrets to Smarter Training and Nutrition in 2025 | Bonus

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Hey there, wits and Weights family Philip here with a quick bonus episode because I need your help to shape the future of the podcast.
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Now that we've kicked off 2025, I wanna make sure Wits and Weights keeps delivering the kind of content you love, whether it's strategies for building muscle, breaking down nutrition science or the deep dives into mindset that help you just crush your goals for the year.
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Now, to do that, I've put together a Wits and Weights 2025 podcast listener survey.
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It's quick, it's easy.
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Your feedback is incredibly, incredibly valuable, and I want to know what you enjoy.
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What do you want more of?
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What do you want less of?
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How can I make the show even better for you?
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And then, to show my appreciation, 10 lucky participants are going to win a free month of access to Wits and Weights Physique University, and that means all of the things you get in there.
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If you were a pain member, you'll get right from day one, a custom nutrition plan, personalized workout programs, live coaching calls, onboarding courses, community everything for free for 30 days.
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I cancel any time, of course as always, no pressure, so I encourage you to take it.
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I'm going to include a link to the survey in the show notes, but what's cool is I've already got a number probably at least a dozen results, or what should I say responses, after opening the survey just a few days ago and seeing some really interesting feedback, and so I wanted to share some of that today just as a little teaser.
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Eventually, I'm going to do an episode of the whole breakdown of the results, which I think will be interesting.
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And, more importantly, how is it going to affect what you learn here?
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And I want to make sure that I share a taste of that first, so that if you haven't done the survey yet, you can go do it and say you know what?
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Philip didn't mention this.
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I want to mention that.
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So just a few things.
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First of all, people talked about some things that they want more or less of, and there are a couple interesting ideas.
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One is advocating for a longer solo episode instead of the two shorter episodes.
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So I have three episodes a week.
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I have a kind of a deep dive on Monday, but they're not always that long, sometimes they're 20, 30 minutes.
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I have an engineering related kind of framework episode on Wednesday, which tends to be on the shorter end, and then I have the interview on Friday and that's.
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That's more like an hour long, although like one long and one short podcast per week.
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I don't know if they meant total or in addition to the guest episode.
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So I'm really thinking on that.
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If you have a strong opinion on that, definitely take the survey and let me know.
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Now, as far as topics that you want more of, I'm going to throw some of these out in case this resonates with you, and I'm probably going to make episodes on some of these.
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Training and nutrition over 60, right, the reality of aging on lifting I've talked about that here and there.
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I had an episode called over 50.
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Oh, I forget what it was called, but it was like training for over 50, not long ago.
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So if you're newer to the podcast and you take the survey and you want to see a topic, I would say also, go to my website witsandweightscom, click podcast and you can search for older episodes, just in case we already covered it.
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Another one was more on older women's strength training, gaining muscle but potentially looking fat and looking bulky.
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So that's good.
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I can address that.
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Examples of how things worked or didn't work from people or yourself.
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I'm thinking of doing more.
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I don't wanna say case studies, but it'll be in the format of my normal podcast episode, but maybe breaking down from an example of somebody's real training program or nutrition, whether it's my clients myself or what I've had clients on.
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I know you like some of those episodes as well, but I want to make sure it really hits hard on a topic and a problem that you want to learn about Vacation strategies, how to keep consistent when not at home.
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Building phases for women Somebody would love to hear from a female who's completed a successful build and cut Running and health, lifting for longevity, bodybuilder and bikini models.
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How to use my hunger guide Actually, I think I'm going to do an episode on that very soon.
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So those are just a sample of topics people want more of.
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And then I ask people what did you do as a result of the podcast so far?
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And we have a variety of things.
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I started tracking.
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I eat a lot more protein.
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I eat more carbs.
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I'm not fasting anymore.
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I know how to structure my year now to cut in bulk.
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I know how to modify my diet and training and track more um adding more carbs back in, increasing steps rather than worrying too much about cardio and focusing on lifting instead, and the list goes on.
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There's a lot about, like eating more carbs.
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I love that.
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Uh, more carbs, more fiber, feeling better.
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And then what's missing from the podcast.
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Um, I now just to be just to brag a little.
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There were a bunch that said nothing, which I appreciate that.
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You said, oh, nothing's missing, I love it, okay, great.
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And there were others that gave me an answer on things they'd like to see more of.
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Somebody said maybe a co-host.
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I don't see that in the cards at all.
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I have done some co-hosted episodes.
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I'm going to do something interesting this year where some of the guests that I have we're going to do a like a half and half episode and have half of it on one, half of it on each other's podcast, so effectively we're like interviewing each other and then we'll have it on the other podcasts.
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Um, that might be cool, but it's not really a cohost per se, but but it'll be more in that format instead of just one sided.
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Yeah, uh, someone said this is the longest podcast that I listened to.
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It focuses more on building muscle and less on your stage in life.
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This is fine with me, so that's interesting.
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I don't know if there's something I should get out of that in terms of well, if it doesn't focus on your stage in life.
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What does that mean?
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Maybe they mean like it's not just for over 50 or just for over 40, which I try to make a little more universal.
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And then, when I work with clients, I generally work with men and women in their thirties, forties and beyond.
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Uh, but I don't.
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I don't, like you know, pigeonholing too much, because some of these problems can affect people of all ages.
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Um, another thing somebody wants to see is depth of experience.
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Now, I don't know if they mean me and they feel like I'm not experienced, but they said doctors, lifting coaches, gym owners, personal experience with Barbell Logic, nikki Sims oh, actually Nikki Sims is going to be on the podcast guys from Barbell Logic, so we're going to be recording not too long from now.
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And then they said other interests economics, poker, philosophy, mindfulness.
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I don't know if I'm going to do that.
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A lot of people said what they liked about the show is the lack of banter and tangential fluff, and I don't have a cohost, so I don't have like this back and forth.
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I do talk a little bit about me and my clients and my family and all that, but I try to keep it more on topic and I think a lot of you like that.
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But it's good to know that you might be interested in what goes on in my brain and kind of other things that I'm interested in as we go along, so I'll keep that in mind.
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Um, someone said aspects of family life or travel dynamics that pop up with kids, you're sick, et cetera, and I agree there's specific problems I try to cover.
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What I found is if I go too narrow, like if I talk about kids, the, the, the listening goes drops way off because not everybody has kids or is interested.
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And then that's fine if the people that really need to hear it do listen to it.
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But I also have to be careful that it resonates with the overall audience as well.
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Um, let's see, I don't want Wits and Wits to incorporate everything.
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I listened to it because of what Philip specializes in Cool, appreciate that.
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And then maybe a lifting Q and a um this person was talking about.
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They like how mind pump answers, all these Q and A's related to lifting Um.
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I do tend to talk a lot more about nutrition, but I'll make sure to include um more lifting related episodes as well.
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And then, what do people like the most?
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Um and and again.
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This is not to brag, it's more of like what should I lean into?
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And there are a couple of surprises here to me, to be honest.
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So it comes across as completely honest.
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Not trying to sell me things all the time Good, I do try to sell you things.
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Sometimes I get it which you all know.
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This is a business, um, and when I do talk about coaching it is usually in the context of the topic, right, like kind of tying those together, um, and we don't have sponsors or anything like that.
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Someone said it's not a bunch of rambling and repetition.
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Information comes from a source I know I can trust.
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More depth, less chatter.
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Now, I really love this comment.
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I want to thank the person who submitted this.
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Production value.
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For sure, wits and Weights is the best produced, planned, easiest to follow, hosted, best agenda, tight and on topic.
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That is a huge standard to live up to.
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All I can say is thank you.
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I'm not going to turn down the compliment.
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I have my own insecurities and doubts and always want to grow, but I appreciate that that is what it is for you, because that is what I strive to do.
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So I love that.
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Secondary is always the positive, solution-oriented, engineering approach to topics that you take, which is lacking from other health and lifting podcasts Great, the engineering thing.
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Let me tell you I'm always worried I'm going to lose people, not because I think you guys aren't intelligent, it's more of the way I think about things, sometimes a little quirky or offbeat, or it doesn't make sense when it comes out of my mouth to others, but then maybe it does.
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So if something's completely confusing, just send me a message and let me know.
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Reach out to me on Instagram, at witsandweights, and there's multiple other ways to contact me in the show notes.
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Someone said there's a lot of variety and options to communicate.
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The Facebook group plus podcast is an amazing combo.
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So, yeah, if you're not aware of the Facebook group or in it, definitely join the links in the show notes to that.
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That's free, but it's really cool because a lot of people listen, are also there and so you can.
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Who think in that way that very open, flexible and engineering data-driven way.
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Let's see, info is not generalized.
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There's always one way or the other depending on your needs.
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Yeah, for sure, I try to make sure you know that things need to be personalized and there's not a one-size-fits-all.
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I like Philip's personality.
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He's fun but also shares the science without being boring.
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Okay, good to know.
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No hype BS.
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I like the honest and sincere tone.
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No nonsense, research-based material.
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Most of all, I know that your podcasts are like essays.
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That's pretty cool.
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We're trying to teach our daughters to write essays.
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Actually, I like that.
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There's little tangential waste of time and I can actually listen to it within a commute in the car or on a walk Okay, cool.
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And then the last part.
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I hope this episode isn't too long for you guys.
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What would you miss the most if the podcast went away tomorrow?
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Tear emoji.
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I wrote the question in a very emotional way.
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If you take the survey, you'll see what I mean.
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So here's what some people said, and this really hits me at the heart and this is why I'm grateful to all of you and I'm like on the verge of tears when I read this stuff, because it's just really validating what we do here and I'm glad that it resonates with folks.
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You said honest appreciation to nutrition and weights and weight nutrition and weights, nutrition and weights, your practical approach, positive energy, insight, your energy and kind heart.
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And if I lost the podcast, it would be the loss of a podcast that was a sincere and empowering vehicle.
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The honesty thing right there is probably the most important thing to me besides the positive energy.
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I try to be positive, for sure, in everything I do.
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But honesty is important, and by honesty, to me that's not just obviously it's telling the truth and having integrity, but it's also it's not sugarcoating.
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It's, um, trying to be nuanced and acknowledge what I know but also don't know, and then allow my, my thoughts and opinions to evolve as I learn and grow along with you.
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And I think you guys know I've been a coach for about five years now.
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I don't hang my hat on credentials or longevity.
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Um, before that I was an engineer for 20 years, so very different field.
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And yet on the podcast I talk about nutrition and lifting.
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But I've learned and I've stood on the shoulders of so many giants in this field and I love absorbing the information and becoming self-educated in that respect.
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And then I've had the chance of working with hundreds of clients now, which has been the best education of all and hearing from you listeners.
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So the honesty I hope comes through in you know I'm not.
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I'm not like a 22 year old influencer just trying to constantly sell you stuff, like that's not the thing.
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This is very much a passion of mine.
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First and foremost.
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It is still a side hustle again, to be honest about it, and yet I give my all and I hope you got that.
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So, um, I won't drag this on anymore, but the survey the podcast listener survey for 2025 is open until the end of January, so they used to have a few weeks left.
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But don't wait.
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Click the link in the show notes or head to no.
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Just click the link in the show notes.
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I don't have a.
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The link is a Google link.
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It's complicated.
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Click the link in the show notes.
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Your feedback.
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It doesn't just shape the podcast.
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I think it strengthens our community because it helps me feel where the threads are connected between all of us.
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We're all part of this journey.
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Together, we're all trying to do the right thing in the right way for us and support each other.
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So I can't wait to hear from you.
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I really hope you take the survey, whether you want to win the prize or not.
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I actually ask you a question about whether you want to opt in or not for the, for the raffle for the um free access to what's always physique university.
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So don't feel pressured on that.
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And that's it right, so I will see you next time.
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Please take the survey, the links in.