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Episode187:AWholeLifeChallengetoImprove

YourLifeInSmallDailySteps

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Child:WelcometomyMommy’spodcast.

ThisepisodeisbroughttoyoubyPerfectKeto.Ihaveheardfromalotofyouwhoaretryingtheketodietrightnow.AndPerfectKetohasseveralproductsthatmakeitsomucheasierandtastier.Theyhaveketo-friendlysportsdrinkswithzeroadditives,zerocarbs,andonlyhigh-qualityingredients.AndI'vegottensomanyquestionsaboutthis.Theyalsohaveexogenousketonesthatraisebloodketonelevelsupto1.5millimolesperliter.Sothatwouldbesimulatingafast.Alotofpeopleusetheseexogenousketonestoincreasementalperformance,andenergyproduction,andfatburningwithouttheneedtodoextendedfasting.AndPerfectKetoreallyjusthelpsmakeketosisavailabletoeveryone,everywhere,allthetimewithouttheneedtodoextendedfasting,likeIsaid.Youcancheckouttheseandalloftheirotherproductsatperfectketo.com/healthymoms.AndifyouusethecodeHEALTHYMOMS,alluppercase,youcansave20%onanyorder.

ThisepisodeisbroughttoyoubyFourSigmatic,theyareoneofmyfavoritecompanies!Theymakeawidevarietyofdeliciousdrinkmixesusingmedicinalmushroomslikechaga,cordyceps,reishi,lionsmaneandothers.Iespeciallylovetheirinstantcoffeepackets,whichhaveallofthetasteofregularcoffee,butareeasiertomake,theyhavelesscaffeineandoffermoreofabrainboostduetothemedicinalmind-boostingmushrooms.Theyalsohavedelicioushotcocoamixesthatmykidslove,andawonderfulmatcha.Theyhaveallofthatandmore!Youcancheckoutalloftheirproductsandgraba15%discountatfoursigmatic.com/wellnessmamawiththecodewellnessmama.

Katie:HelloandwelcometotheWellnessMamaPodcast.I'mKatiefromwellnessmama.comand,IcannotwaittodiveintothisepisodebecauseIamherewithAndyPetranek,whichIhopeI'msayingright,whohasbeenahealthandfitnessleaderformanyyears.He'sbeenacoachforover25years.HewasaUnitedStatesMarine,asponsoredathleteintheEndurance,anObstacleCourseandAdventureracing.Hewasfeaturedasoneoftheoriginal10CrossFitaffiliatesintheworldCrossFitLosAngelesandhe'stheco-founderoftheWholeLifeChallenge.Aworldwidesixweekonlineinyourlifegamethatyouplaywithfriendsandfamilytoimproveyourdailyfitnessandwell-beinghabitswhichIamabouttojumpintoifanybodywantstocompetewithme.AndeachweekthousandsofpeopletuneintohispodcasttheAndyPetranekpodcastwherehetalkstoexceptionalpeopleabouttheirexpertiseinoneofthesevendailyhabitsthathewritesaboutnutrition,mobility,exercise,sleep,hydration,wellbeing,andreflection.SoAndy,Welcomeandthanksforbeinghere.Andy:Thanks.Thatwasquiteamouthful.

Katie:Youhavequitethebio,Igottobeonyourpodcastrecently.AndIknowhoweasyyouaretotalkto.AndIknowthisisgonnabeasuperfunconversation.SoIwantedtodiverightin.Andfirstandforemostwithabiolikethat,tellusyourstory,tellusalittlebitaboutyourbackgroundandhowyoucameintothehealthworldtobeginwith,becauseitsoundslikeyou'veprettymuchdoneitall.Andy:Youknowthehealthworld,IkindofbackdooredmywayintothehealthworldbecauseImean,Ireallyhadno,there'snowayIwouldhavepredictedthatthat'swhereIwouldendupfrommyupbringing.Iwasa,Igrewupinafamilyofmusicians.Somymom,orchestraconductorandstringteacherandviolinist.Myauntwasaconcertpianist,andateacherandachoralteacher.Mydadwasaorchestraconductor.Imean,IhadatuxedoandwasplayinginorchestrasandgoingtoorchestraconcertsbeforeIcouldevenwalk.So,itwasa

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verydifferentchildhoodthanthewaymylifelookstoday.ImadearightturnatAlbuquerque,youknow,fromBugsBunnywhenIgottocollege,andIkindoffoundthattherewasalotofthingsthatwerestilllefttobeexploredinlifeoutsideofmusic.AndinspiteofthefactthatIwasatEastmanSchoolofMusic,whichislike,oneofthetopmusicschoolsintheworld.Iwaslike,okay,Iwannago,youknow,exploreotherstuff.AndIgotintoliftingweightsandgettinginshape.AndpartofthatcamefromthefactthatIwasUnitedStatesMarinescholarshipandROTCscholarship,youknow,Idon'tknow,IwasinROTCincollegeandtheypaidmywaythroughcollege.AndsopartofitwasIhadto,butalsopartofitwasfun.Itwasreallyfun.Itwasaverynewbrandnewthingforme.IthinkoneofthethingsinhindsightthatwasreallycoolaboutthefactthatIdidn'tdomanysportsgrowingupisIdidn'tgetanyinjuries.AndIhadnowearandtearonmybody.Soeverythingwasveryfreshandnewanddifferentandexcitingforme.Igotsuperfit,beingamarine,andthenIgotoutoftheMarineCorpsandkindoffoundmywayintothecorporatejobworldwherebecauseIdidn'thaveanyideawhatIwantedtodo,whichisverydifficultforalotofformermilitarypeopletogetoutandfigureitoutwherethey'regonnagoandwhatthey'regonnado.AndIfellintoajobthatwasanengineeringjobandasalesjob,AndwhileIwasdoingthat,IdiscoveredsomethingcalledtheEco-Challenge,whichwasabrandnewadventureracethatwasgoingtoberunintheUnitedStates,runbyaguynamedMarkBurnett,whowasunknownatthetime.ButhebecamethestartofrealityTV,Survivorandnowalotmorestuff.AnditwashisfirstTVevent.ItwasitwasontheDiscoveryChannelandIregisteredmyteam,IthrewawadofcashdownIwouldthinkitwas10,000buckstoentertheEco-ChallengeandIdidn'tevenhaveateam.Youhadtohaveafive-personteam,Ididn'thaveanything,andIjustknewIwasgonnadoitandthatkindofsetatrajectoryforthenexteightyears.Iwasadventureracinglongraceswhichwerelike300or400,500milesandthenshortraces.TheywerelikethreehoursandbuildingrelationshipsandbeingonteamsandbeingaroundteamsandthengettingsponsoredbyRedBulltocompeteintheshortracesandyouknow,peoplestartedaskingmewhatareyoudoingtobeinsuchgreatshapeandsoIkindofnaturallyfellintothepersonaltrainingworld,Ihadgonebackandgottenamassagetherapycertification.SoIdidhavealittlebitofanatomyandphysiologytraining.AndthenIwentbackanddidabunchofcatchup,likeIwentbacktoUCLAandIjustwantedtofillinalotofthegapsbecauseIreallydidn'tknowanythingaboutthewhysofwhythebodyworksandhowthebodyworksandbiomechanicsandyouknow,Iknewnothingessentially.AndsoIwentbackandfilledinalotofthosegaps.AndthenIwentdownandtrainedwithPaulChekforthecourseofaboutfouryearsandthenbuiltaclienteleofpersonaltrainingclientsanddiscoveredCrossFitandIbecametheninthaffiliateback,andthisisin2004,andCrossFitjustepitomized...AtthetimetheirstructureandtheirphilosophyepitomizedreallywhyIwasdoingwhatIwasdoing.Like,itwasreallyabouthealthandwellbeingandfitnessandbeingyourbest.AnditwasasystemthatcapturedalotofthewayIfeltaboutwhyIwasdoingwhatIwasdoing.Andsoitwasverynaturalorganicfitforme.Andthataffiliatebecameoneofthekindofleadersintheworld,theCrossFitworldImeanpeopletodaystillknow,youknow,theoriginaldid10CrossFitsandyouknow,CrossFitLA,wasoneofthoseandthenthatbringsmetowhatI'mdoingnowwhichistheWholeLifeChallenge.Itstartedin2011anditstartedasjustanotheropportunitytohelppeoplechangetheirlivesinmygym.Ihadbeendoingfitnesschallengesforabout10yearsthatwere,doaworkout,trainforeightweeks,andthendotheworkoutagainandseehowmuchyou'veimprovedby.

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Weaddedalittlecompetitiontoit.Weaddedsomemoneytoittogivepeoplesomeskininthegame.Andwewereintheprocessoftryingtoanswerthequestion,howdowemakethismoreimpactfulinpeople'slives?Howdowebringintheotherelementsthataresoimportanttotheirhealthandwellbeing?Notjustfitness?Howdowebringin,youknow,mindfulnessandhowdowebringinnutritionandhowdowebringinstretchingandmobilityandwecameupthisverybasicformat,weincludedapointsystemandaleaderboard.Andwefortunatelyhadacoupleofsoftwaredeveloperswhowereonourteam,notonourteam,whowereclientsatthegym,andtheytalkedtousofftheledgeofdoingabigshareGooglespreadsheet.Thatwasourfirstplandoingthis,theWholeLifeChallengewasbornandwedidthefirstonein2011with150people.Wedidinthesecondonetheyearafterwithabout300people,thosepeoplethatwereinourfirstoneinvitedtheirfriendsandfamily.AndthenwelauncheditintoaworldwidethingwherewewentbacktoalotoftheCrossFitgymsthatIhadrelationshipswith,webroughtinabusinessconsultantwhoIhadpartneredwithpreviously.AndwemadehimakindofanexclusiveWholeLifeChallenge...ThefirstglobalWholeLifeChallengeisgonnabeexclusivelyforthegymsthatheconsultedwith,andwesuddenlyhad7000peopleinthefirstWholeLifeChallengearoundtheworld.Andthatkindofgaveusourfootprintandourfoothold.Andsincethenwe'vegrown.We'veincreased.Wedoitnow,fourtimesayear.Thechallengeisonlysixweekslong.Wehad28,000peopleintheJanuaryWholeLifeChallengethisyearandwe're,youknow,continuingtogrowabout20%ayearandchangingliveslikereallyprofound,long-lastingchange.Mostlybecauseoftheapproachwetake.It'svery,youknow,ifyouhearmybio,andyouhearallthecrazyhardcorestuffI'vedone,whichyouguysjustheard,youmightthinkthattheWholeLifeChallengeissomecrazyhardcorecompetitionandithasnothing,it'snothinglikethat.So,youknow,it'sreallyaboutbeinggentleandtakingmanageable,settingmanageableandreachablegoals,andchangingyourlifeonebabystepatatime.So,yeah,Imean,that'sit.Katie:IlovethatandIdefinitelywanttodelvedeeperintotheWholeLifeChallenge.Butfirst,IfeellikeIhavetoaskyoubecauseIhaveafewclosefriendswhowereMarinesorareMarinesandIfeellikecertainlylikeyouguyscandefinitelycompetewiththebestintheworldonphysicalfitness.ButwhatIreally,whatreallystrikesmeasthedifferenceisthemindsetandsoI'msocuriousiforhowtheMarinesandthatwholeexperiencechangedyourmindsetandyourgritandyourabilitytopowerthroughthingsandhowthat'sfallenthroughintoyourdailylifenowevenasaretiredMarine.Andy:It'sareallygoodquestion.Ithinkthatmusichadalottodowithmebeinga,"Successasamarine",likeIthinkthedisciplineandthepracticeandthedailyregimentedrequirementtokeepshowingupplayedabigpartinmebeingingoingintotheMarinesbutthentheMarinesjustthat,Ididn'thaveacompetitivecombativeboneinmybodyreally,priortobeingintheMarines.Imeanit'snotIdon'tthinkitwasthatIdidn'thaveitisIjustwasn'tconnectedtoit.Ididn'treally,Ithinktherewaspartofmethatalwayswantedthat,andIdidn'tknowhowtogetit.Ididn'tknowhowtoaccessit.AndImean,asyoucanimaginetheMarines,thatisdefinitelyonethingthattheyexcelat,Imean,self-disciplineandespritdecorpsandlearningthatthechoicesyoumakematter.Andtheymattertothosearoundyou,andtheymattertoyourself.And,youknow,thehonorandtheintegrityandtheespritdecorpsthekindoftheprideyoutakein,inwhoyouareontheinside.Thosekindsofthingsallbecameverynormalthatliterallybecamepartofmylifepartofmybeing.IthinkoneofthethingsMarinesdoesreallydoesreallywellisit,itinjectsitsoperatingsystemontopofeitheritpullssomeofyouroperatingsystemoutandinjectsit'soperatingsystemontopandingettingoutIthinkthat'soneofthehardestthingsingettingoutoftheMarinesisfindingagainyourownoperatingsystemand

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allthosethingsthatwerepartofmyMarinewayofbeingallhavebecomeintegratedintomylifenowinvariouswaysandtheyareincrediblyvaluableandsupportiveandhelpful.Youknow,IthinkIwillalwaysruntheriskofallowingthem,theycanrunamuckeasily.Theycan,ifIgettooconnectedandtooattachedtosomeofthosewaysIcancomeacrossasanasshole,arrogantor,youknow,toostrong-willedandsoIjusthavetobeconsciousofthat,andknowthat,it'snotalways,it'snotjustmywayorthehighway,butIthinkI'velearnedthatreallywellovertheyearsandinworkingwithandbuildingteamsthatarenotmilitarybased.AndI'vebeenfortunateenoughtobeableto,youknow,buildsomeprettyamazingteamsaroundbuildingsuccessfulbusinesses.Andyeah,soIdon'tknow,didthatansweryourquestion?Katie:Itdoes.I'malwayscuriousbecauseIamabigbelieverthatourlifeexperiencesreallyformus,andIknowforme,atleastthetoughestexperiencesinlifetendtohavehadthemostpositiveimpactlateronandprovidedmeskillsthatIneededatanotherpointinlife.AndIfiguredlikeyouranswerthatitwouldbesimilarwiththeMarinesandgoingthroughsomethingthatwasdifficultbutalsoI'msureamazingattimesandthenhavingtotransmitthatintonormallifeafterwards.Sosuperfascinating.Andy:Yeah,that'sexactlywhatImean,thatwasmyexperiencewholeheartedly,itwasoneofthe,youknow,itwasprobablythehardestperiodofmylifeanddefinitelythebootcampandtheOfficerCandidateSchoolandthebasicschoolweresomeofthehardestschoolsbecausethey'reprettylongandarduousandphysicallydemanding,andmentallydemanding,andemotionallydemanding.SomeofthehardeststuffI'veeverdone.Katie:I'veneverbeenthroughit.ButI'veheardthatthatitteachesusyourphysicallimits,butevenmoresolikementally,whatyou'recapableof.Andthat'sthemoreimportantlesson.Sothankyouforsharingthat.AndIcanimaginethatitwouldimprovelikeyourdisciplineandyourfollow-throughindailylife,itmakesperfectsense.AndIwannagobacktotheWholeLifeChallengetoo,becauseI'msuperfascinatedbythisconcept,becauseIfeellikethereissomuchhealthandwellnessinformationoutthere.AndthereasonIwantedtohaveyouonisthatIfeellikethebigkeythatpeoplestrugglewiththemostistheconsistencyandthemotivation.Becausealotofusknowalotofinformationaboutwhatweshouldbedoingandit'sactualdaytodayimplementationandalsostickingwithitforthelongtermthatreallymakesthedifference.Andthat'sthehardestpart.SoIfeellikeyou'vereallyaddressedthischallengebutI'dloveifyoucouldgoalittledeeperonlike,howyouincorporatethosedifferentstepsandwhatthatactuallylookslikeinadaytodayscenario.Andy:Yeah,it'sareallygoodquestion.Youknow,engagementisareally,reallybigthingandkeepingpeopleengagedandinterestedisareally,reallybigthingandyouknow,wetriedandourfirstattemptattheWholeLifeChallengewasadismalfailure.Imeanitwasn'tafailureandthatitwasastepinmakingtheWholeLifeChallengebutitwasafailureintermsofaffectingmycommunitybecausewebuiltitasaeducationalplatform,wecallitFoodUniversityanditwasaneightor10weekcourseyouhadtogetbloodworkatthebeginningandbloodworkattheendandwewereteachingthingsabouthormonesandbodysystemsandyourcirculatoryandyouknowhowallthesethingsontheoutsideaffectedwhatwasgoingontheinside.Andtheinformationwasreally,reallygoodbutwefoundthat,weonlyhad12peoplesignupforthecourse.Ithinkabouttwopeoplewerestillengagedinitbytheend,anditreallywasn'ttranslatingtoactioninpeople'slife.Andwerealizelike,okay,wellthatdoesn'twork.Moreinformation,andIthinkyouhitthenailonthehead,there'ssomuchinformationavailable.Imean,ifyouwanttoknowsomethingaboutanypartofyourbodyandyouGoogleit,itmightnotbetheendallbeall,andyouhavetobecarefulofyoursources.Butthereisinformationavailableandmostofalotofitisreally,reallygoodinformationavailableatyour

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fingertips.Peoplestillhavetroublewithmotivation.Sotheanswerisnotmoreinformation,theanswerthatwecameupwithwasaction.Likehowdowe,wewantedtobuildactionandrequirementsforactionintothepracticeandintothechallenge,intothegame.Butwewantedtodoitinawaythatdidn'trequirejudginganddidn'trequire,youknow,wellitrequiresrulesbutitdoesn'trequire,youknowlikeadoctoratedegreetointerprettherulesandwealsodidn'twanttomakeitsothatyou...wedidn'twannaturnpeopleintofollowersoftheGuru'softheWholeLifeChallenge.Becauseforus,themotherlodeformeasatrainerwastostoppeoplefromthinkingtheyneedatrainer.Likelearnwhatyouneedtolearnandthengobacktoyourlifeanddoitinyourlifeandberesponsibleformakingtherightchoicesanddoingtherightthingsthatyoualreadyknowhowtodobecauseyoulearnhowtodoitandsothatwasareallyimportantpartofbuildinginthechallenge.It'sfunnybecausewhenpeoplesignupsometimesthey'relike,Well,where'sthemealplan?Andwhere'stheexerciseplan?IwannaknowwhatIneedtodoeveryday.Andwe'relike,"Well,thereisn'tany."Andit'snotthatthereisn'tanyinfoavailableonourwebsiteforthatstuff.There'stons,theretonsofoptionsbutthedifferencebetweenwhatwe'redoingandwhatalotofotherpeoplearedoingiswedon'ttellyouwhattodo,wedon'ttellyouhowlongtodoit,wedon'ttellyouknowhowtoproperlyprepareorgiveyouevenafoodlist.Wegiveyouafoodlistofwhat'sallowedandwhat'snotallowedbutwedon'ttellyou...wedon'tgiveyouashoppinglist,wedon'tgiveyourecipestofollow.Weencourageandactuallykindofrequireyoutoactuallydosomeworkandtobearesponsiblepartyinyourownhealthandfitness.Andwhenwegetengagementthatway,whenwegetpeoplewhoarewillingtodothatbecauseitdoeslimittheaudience.Itdefinitelylimitsthepeoplewhoarewillingtodothis.I'dsayifweweredoingsomesortofasocialmedia,massive,youknow,dothisthing,therewouldbealevelofexpectationofgivemewhatIneedtodothisand,youknow,letmejustfollowthedirectionsandmakeiteasyformeanditdoesn'tleadtolong-termchange.Allthathappensattheendofthatisokay,nowIneedthenextone.AndnowIneedthenextsetofinstructionandrules.Sowhenyouengagethisway,youactuallybecomepartoftheprocessofyourownprocessandyoustartexperimentingandexploring.Sothat'spartofthesecretbehindtheengagementandtheotherpartisthepointsandtheaccountabilitywiththepointsandthecamaraderieandcommunityaroundwritingreflections.Thepoints...Youknow,peoplehaveveryinteresting,theyhaveveryinterestingrelationshipswithpoints.Somepeoplewilldieforpoints.Imean,theywilldo,Ishouldn'tsaydie,they'lldoanythingintheworldtogetpointsandtogetmorepoints.AndsotheylookattheWholeLifeChallenge.Andtheylookattherules,andtherulesareverysimple.Andthey'relike,"Oh,I'mjustgonnagoforaperfectscoreofcourse".Andthatisnotalwaysthebestwaytoapproachthechallengebecauseitmeansveryoftenthatyou'remakingchoicesthatvoidyourlifeofjoy,thatvoidyourlifeofnotyourcompletelife,butlikechoicesyou'dmakeifyouweregoingtoyourbestfriend'sweddingandyou'relike,"Okay,I'mnothavingapieceofcakebecausethatwouldcostmeapointintheWholeLifeChallenge".OrIhavetogetmyworkoutinfirstinthemorning.SoI'mgonnagotobedearlyduringthebachelorpartyandnotdrinkbecausegonnalosemepointsanddrinkingandI'vegottogettobedearlysoIcangetupinthemorningandgetmyworkout.SoIwon'thaveanothertimetodoit.Iadmirethosechoices.They'regreat,butthereareeventsinlifethatsupersedethosebeingthatsuperaccountableforpoints.Havingpointsinthemixallowspeopletostarttomakethosechoicesandstarttomakethosedecisionsandbeengaged,knowingtheconsequencesofthechoicesandthenbeingabletosayyouknowwhat,it'sworthit.Thepointsworth,thefivepoints,orthetwopointsorwhateverwasworththe

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eventthatIgottoparticipateinandthensometimesitworkstheotherwayaround.Thatbowloficecreamthatiscallingmynamefromthefreezerat11o'clockatnightwhennobodyelseisaround.That'snotworththepoint.Idon'tneedtodothat.Andsoitworksbothways,andyouknow,thepointsfeedrightintotheteamaccountabilityboardbecauseotherpeoplearelookingatyourpointsandthataddsanotherlevelofbeingaccountableasdoesyourwriting,andyourreflections.Soeachdaythatyouwritesomethingaboutyourprogress,it'snotprivate,it'spublic.Andsoeverybodyonyourteamcanseewhatyou'rewritingabout,andhopefully,youknow,you'rebeingperhapsofthemostintimatesecretsofyourlife,you'renotgonnasharebecauseit'snotintendedforthat.Butyougetanopportunitytobevulnerable,andtotestoutbeingvulnerableinyourcommunityand,youknow,sharewhereyouneedsupportandwhereyouneedhelp,andthenyoursuccesses.Sothatbuildsthiscommunitypiecethat'sreally,reallypowerfulinthesesmallteams.Katie:IlovethatandIlovewhatyoujustsaidaboutbalanceandabouthowtherearetimeswhenthepeopleinthecommunity,theeventaremoreimportantbecausetome,Ithinkthat'ssomethingelsethatcanbemissed,especiallywhenwegetsoindepthintothehealthandwellnessworld,isthathealthandwellnessisnotnecessarilyameansinandofitselforanendinandofitself.Wearehealthy,wetrytobehealthyandvibrantsothatwecanbemorealiveinourrelationships,moreincommunitywithpeopletohaveamorerichlifenotjustforthesakeofeatingmorevegetables.Ilovethatyoubroughtthatpointupandthatyoubalancethatout.Ithinkthat'ssoimportant.Andy:Yeahcool.It'sfunnybecausewhenwedidthefirstWholeLifeChallenge,wehadalotofpeoplewhowentafterittowinandwentafterittoscoreallthepointsandinfactourbonuses.Wehadbonuspointsbackthenandyoucouldactuallyearnpointsontopofaperfectscore.Sonotonlydid,butthatwasaninadvertentmistake,well,amissedstep,Idon'tknowifitwasamistakebutwehadpeoplewhowerenotjustgoingforaperfectscore,theyweregoingforaperfectscoreplusperfectbonusscoreontopoftheperfectscoreandwechangedthatreallyquickly.We'relikelookyoudon'tgettokeeppoints,yougetbonuses,yougetbonustokens,buttheygottabeusedandthey'retheretokeepyoumotivated,keepyouinterested,havefunwithbuttheydon'tcountformoreontopofaperfectscore.Becauseotherwise,youknow,thisquestforperfectionisnotsupportiveofreallyyourownhealthandwellbeing.Katie:Forsure.AndItotallygettheappealofitthough,becauseI'maperfectionistinrecoveryandalsoverycompetitive.SoIcantotallyseehowpeoplecouldgetverycompetitivewiththat.Canyouwalkusthroughalittlebitlikeexamplesofeachofthesevendailypracticesandwhatpointsmightactuallylooklikeinapracticalsense?Andy:Yeah,sure.Well,let'sseethefirstonethatis,looktheWholeLifeChallengeisnotanutritionchallenge.Ishouldn'tsaythatrightoutofthegate.Butnutritionandfoodisthethingthat'sinfrontofpeopleformostpeoplethreetofiveorsixtimesaday.Soit'stheonethatifyou'regonnastrugglewithsomething,alotofpeoplestrugglewith.Soobviouslythere'safoodcomponent.Everydayofthechallengeyoustartinthefoodcategorywithfivepointsandatthebeginningofthechallengeyouchoosethelevelthatyouwannaplayon.Wehaveakick-startlevel,alifestylelevel,andaperformancelevel.They'rereallybasedonimprovingthehormonalbalanceinyoursystemandreducinginflammation,butifyouweretocomparetheperformanceleveltosomethingelsethat'syouknowyouwantaquickcomparisonit'sclosetoPaleo,it'saverysimilaryouknow,secondcousintoPaleo.Thelifestylelevelismeanttobemorelivableforyouknowlikelong-termlivable,ifyouhaveyouknowhealthissuesthatyou'redealingwith,youknowthatareinflammatorybased,wesuggesttheperformanceleveland

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maybeevenmorestrictthantheperformancelevelbutifyou'relookingtolivealonglifeandyouknowthat'sreallymorethelifestylelevel.AndthenthekickstartlevelisreallyforpeoplewhohavebeennegligentinpayingattentiontotheirdietandnotreallyaccountabletoanythingandyouknowtheyeatSubwayforlunchandtheymaybehavesomefastfoodthreedaysaweek.Andtheymay,youknow,liketheirdietisin,youknowisneedoftriage.Andsoitjustgivesalotmoreoptionsandit'saloteasierplacetobegin.Dependingonthelevelyouchooseforeveryinfractionofarule.Solet'ssayonyourlevel,itdoesn'tallowfor,let'sjustsaynoalcohol,right?Soifyoudecidethathavingaglassofwinewithdinnerisreallyimportant,maybeit'sabusinessdinner,maybeit'sacelebrationofsomesort,youwantaglassofchampagneifyoudrinkthatchampagne,youloseapoint.Soattheendofthedayyourgoalistokeepallfivepoints,youcan'tlosemorethanfive,youcan'tgointhenegativeandyouscoreyourselfbasedonthehonorsystemyouknow,howevermanypointsyougot,oryouknownotyoulostbuthowmanyyougot.Soyoucouldendthewithonepointwithanywherefromzerotofivepoints.Thatistheonlyareaofthesevendailyhabitsthathasasinglepointgradationinpoints.Everythingelseiseitheryoudiditoryoudidn'tdoitandthey'reworthfivepointsornopoints.Somovingonfromnutrition,you'vegotexercise,andexerciseisvery,verysimple.Youhavetodo10minutesofexerciseandyougettodecidewhatcounts.Nowouradviceisitneedstofeellikeexercisetoyou.Nowthatcanincludeifyou'reahardcoreathleteandyouareonarestdayandyourcoachtellsyou,hey,youneedtoreallyresttoday,youcandoactiverecovery.Ifyouwalkyourdogsandyou'removingaroundandit'sactiverecoverythattotallycounts.Ifyouwouldconsideritpartofwhatyou'redoingforyourfitnesstotallycounts.Mymomcando.Mymomplaysandshe's83yearsoldandshewalks.Soshe'lltakealongwalk,Iprobablydon'tordinarilycountwalksasexerciseformebecauseI'matadifferentplaceinmyfitness.Soyougettocountwhatyouwannacountandallyougottodois10minutes.Therenobonuspointsfordoingmore,therearenonegative,youknow,likegradedpointsfordoingyouknow,fiveminutesinsteadof10minutes,yougottoget10minutesin.Andwedothesamethingformobility.Somobilityisjustafancywayofsayingstretchingandthatcanbewithtoolslikelacrosseballsorfoamrollersorrubberbands.Itcanbetakingayogaclass,itcanbejustbendingoverandhangingfromyourwaistfor10minutes.It'sgottobe10minutes.Youcanyoucanaccumulatethe10minutesoverthecourseofadayoryoucanyouknow,dothemallatonetime.Youcandoitwhilesittinginfrontofthetelevision.Againthere'ssomanyoptionsforgettingthisdoneandgettingitin.Thenextareaissleepandsleep,yougettodecidewhatagoodnight'ssleepforyouis.Sowerecommendthatpeopledon'tmaketoolargejumpsfromwheretheyarecurrently.Solet's,let'ssayyou'reaveragingfivehoursanightnow.Wewouldn'trecommendthatyoujumpthatuptosevenhoursforthechallenge.We'dsaymaybeagoodhealthyjumpwouldbefivehoursand15minutes,andeverydayyougetyourfivehoursand15minutesyouearnyourfivepoints.Ifyoudon'tgetyourfive15,youdon'tgetyourfivepoints.Again,there'snogradation.Hydrationisonethat'salsoblackandwhite,werecommend,werequireyoutodrink30%ofyourbodyweightinouncesofwater.Soifyouweigh150pounds,thatmeans50ouncesofwater,whichisalittlebitlessthantwoquartsofwater.Andyouknow,ifyou'resuperathletic,oryousweatalotandoryou'retraining,oryouliveinthedeepsouthandyouknowyou'resweatingmorethan,orit'ssummertime,thenyouprobablyneedmorewaterthanthat.AndIdon'treallynoticeanareawherepeopleneedlesswaterthanthat.ButI'msurethereisone.Ifyourdoctortellsyoudon'tdrinkthatmuchwater,well,then,youknow,doctorsupersedesandyoupickanumber

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andthat'syournumber.Sowegotwell-beingpracticesandwegotreflection,I'mgonnadoreflectionfirst.Attheendofeverydaywebuiltintothechallengethispiecewhereyouhavetowriteabouthowyou'redoingorhowyou'vedoneandwedothatmostlybecausewewannagivepeopletheopportunitynotjusttodowhattheyhavetodo,buttothinkaboutwhatthey'vedoneandwhetherornotit'sworkingandwhetherornotthestrategythattheyusedfordoingthatthingwasagoodstrategywithoutjustgoingthroughthechallengeandgoingthroughthemotionofdoingthestuff.Wewanttheretoactuallybeathoughtaroundlikeanevaluationeachday,soyougetliketwochancestoevaluatehowyoudid.Yougettodoitwhileyoudoit,andthenyougettodoitattheendofthedaywhenyoureflectonit,andyourreflectionsgointoyourcommunicationfeed,likeIsaidbefore,andyourteammatesgettoseekindofwhatyou'reuptoandhowyou'redoing.Andagain,that'sfivepoints.Andthenthelastpieceisawell-beingpractice.Thewellbeingpracticechangesweekbyweekduringthechallenge,andthisiskindofourcatch-allareaforthingsthatare,theredefinitelyrelatedtohealth,fitnessandwellbeing,butnotasdirectlyalotoftimes.Youknow,likede-cluttering,orlikeorganizingorlikedisconnectingfromelectronicsormindful,likeinmindfulnesspractice,likejournaling,ormeditationorevenplayinghappymusic,that'soneofthe,that'scomeup,it'sajoyfulnoiseorjoyfulsoundorsomethinglikethat,wecallitinthechallenge.Sothoseeachweekchangeoverthecourseofthechallenge,andtheideaisthatyouengageinthatpracticetothebestofyourabilityandwegiveyousomerealblackandwhiterulestofollowarounddoingitandyouscoreyourselfeitheryoudiditoryoudidn'tagain.Sothat'sreallyit.Everyday,youcanearn35pointstotal.Katie:Gotit,andit'sbasicallythehonorsystem.Itsoundslikepeoplearesuperinvolved,butthey'retheonesgradingthemselves,right?Liketheydon'thavetosubmitlikephotoevidenceoranyofthat?Andy:There'snophotoevidence.Youknow,ifyou'redoingitwithateamofpeoplethatareyourfriendsandyouliveclosetooneanother.Ithinkit'smoresticky,ifyoudohavemoretogowithit.Youknow,likeyou'regonnaseeeachother,youguysdecidetoyouknow,putsomemoneyonitoragreetotakethewinnerouttoyouknow,abigdinner,orjustitmakesitmoreinterestingandmorefun.Butthereasonwedon'tdothat,fromaglobalstandpointiswehavenowayofverifying.Wedon'twanttobeinthatbusiness.Thisisnotagamenecessarilytowin,thisisagamethateverybodywins.Everybody'sgonnawinattheirownpaceandtheirownspeedandintheirownlife.Andwhoarewetosaythat,somebodythatlosesfivepoundsonit,wonbiggerthansomebodythatdidn'tloseanyweightbutchangetheirrelationshipwiththeirsonordaughter,youknow,what'sthewinnerwhowinsthatone?Katie:That'sawesome.Anddoyoufeellikeordoyouhaveanyfollow-updataastohowthis,doyoufeellikethismindsethelpspeoplestickwiththingslonger?Likearepeoplecontinuingtointegrateintolifeafterthechallenge?Andy:Wedon'thaveanydataaroundthat.Weknowthatthepeoplethatthisstufftendstostickwitharethepeoplethatcontinuetocomebackanddochallengeafterchallenge,afterchallenge.We'vehadpeopleemailuswhohavenotcomebackanddonechallengeafterchallengeandhaveonlydoneoneortwochallengesandhavecomeback,youknow,twoorthreeyearslaterandtoldusthatthehabitsstuck.Wehaven'ttriedtosetupanysortofdouble-blindstudiestoprovethatthismethodworks.It'sfunny,meandmypartnerMichaelarecoachesandweneverintendedtosetourselvesupasbeingthegurusortheexpertsorthescientistswhoaregivingpeoplethisadvice.Like,wejustlookedatwhatworksandwhatdoesn'tworkforthelargegroupofpeoplethatwe'vealwaysworkedwith.Andthisiswhatworks,thisiswhatworksforalotofpeople.And,you

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know,thepeoplethatarewillingtore-engageindoingthisoveralongperiodoftimearetypicallytheonesthathavethemostsuccessdoingit.Katie:Gotit.It'ssuchacoolconcept.Iloveit.Ican'twaittotryitmyself.

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Katie:AndIalsowanttodelveintoyourpersonalbackgroundalittlebitbecauseyouhavesuchabackgroundinhealth.AndI'malwaysfascinatedforpeoplelikeyou,andI'mcurioustoknowwhatareafewofyourtopdailyritualsortoolsorpracticesthatyoufoundarethemostbeneficialinimprovingormaintaininghealth?Andy:Probablythebiggestoneformeiswinningthemorning.LikeIfindthatifIwinthemorning,Iwintheday.AndIknowthat'skindofclichébutit'sbeenareallychallengingthingformelikeapracticeto,"Winthemorning",BecauseIdon'ttypicallyliketogetmyselftobedintimetogetupearlyenoughtohavethequiettimeinmyhouseto,"Winthemorning".AndIalsoneedagoodamountofsleeplikeifIgotobedat11,Ireallyneedtosleepuntillike6:30orquartertoseven.BythetimeIdothat,myson'supbyseven,mywife'sup,thehouseisyouknowgoingprettystrong.It'sonlythreeofusbutit'sstillgoingprettystrong,andIrunoutoftime.SoI'vehadtoreallydosomeinnerworkaroundgettingmyselftobedyouknow,settingarigidbedtime9:30or10:00sothatIcangetupat5:30atthelatestandgetintheritualandtherituals.Thethingsonmylistormeditationusuallyforfiveor10minutes,journalingwhichusuallytakesabout10maybe15minutes.IplayatthisbraingamecalledbrainHQ,Idon'tknowthatthatone'sanybetterthansomeoftheotheronesouttherebuttheyhelpkeepmesharp,andI'mexperimentingthisyeartoseeifitoveracourseofayearthatmakesadifference.SoIdothatinthemorning.Iliketogetsomelike10minutesandmobilityinandIhaveafewdifferentmobilityroutinesthatIfollowlikebasicallyaheadtotoejoint...fullarticulationofallmyjoints.IfIgetthosethingsdone,Ialsodrinkwaterinthemorningandthat'sabigone.LikeafirstthinginthemorningwhenIgetup,Itrytodrinktwo12-ounceglassesofwater.IfIgetthosethingsdone,thedayislookingprettygood.Likethesetupofthedayislookingprettygood.

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Nowthingsstillmaygotocrap,andIstill,youknow,Itdoesn'tmeanthatlifeisgonnabeperfect,butIfeelreallygoodby6:30orquartertosevenwhenthosethingsaredone.AndI'mmoreatpeace.Oh,theotherthingisItryto,atleastlookoverthelastthingIdobecausepartofoneoftheproblemsformeinthemorningiswhenIturnmyphoneon.IfIletmyselfgointoemail,orgointoSlack,orgointoGooglelikefornews,itbecomesatractorbeam,andinvariably,45minuteslater,Ididn'trealizebutI'mstillonmyphone.SowhenIturnmyphoneon,IhavethisverystrictrulethatIhavenowfor45minutes.Idon'tgoanywhereotherthan,there'sacouplemeditationappsIuseortoplaythatbrainapp.ButthelastthingIliketodoistokindoflookatmycalendarandlookatmyto-do'sforthedayandlikekindofgivemyselfamentalrundownofwhat'scoming.Katie:IlovethatandI'msowithyouonthatbecauseIkeepmyphoneinairplanemodewhenI'msleeping.AndItrynottoturnitoffofairplanemodeunlessIknowthatlikesomeoneinthefamilyneedstotextmeaboutsomethingbutuntilI'vegottenthroughthemorningroutineandgottenthrougheverythingIneedtodowithmykidsandthentacklethatwhenIstarttacklingworkbecauseit's,you'reright,it'ssodistractingandit'ssoeasytogetsuckedintothatvortexforsure.Andy:Yeah,Imean,evenjustoneemail.Imean,oneemailcanleadyoudown.Imean,I'vehadithappenoneemailoroneSlack,somebodyyouknow,it'sveryinnocent.Youknow,somebodyaskedyouaquestionthatyoucananswerin10seconds.Butsuddenlymybrainjumpsintothreedifferentthings,andIdon'tevenrealizeit'shappening.Andthensuddenly,likeIsaid,youknow,20minuteslater,30minuteslater,I'mstillinSlack.I'mlike,God,what'sjusthappened?Katie:Yeah,exactly.SoIalsowannaaskyouasomewhatselfishquestionbecauseyouhaveabackgroundinpersonaltrainingandobviouslyinfitnessandIloveweighttraining,especiallyheavyweights.SoI'malwayscurioustoaskpeoplelikeyouwhohaveanexpertisewhatarethebestways,especiallyforwomen?Weknowthebenefits,weknowthatweighttraininghelpskeepyourboneshealthy,yourhearthealthy,there'ssomanybenefits,butwhataresomeofthebestwaysforwomentotrainwithweights?Isthereaparticulartypeofprogramormethodthatseemstoworkbestinyourexperience?Andy:Well,youknow,ItrytosteerpeopleawayfromprogramsandsteerthemmoreintermsofconceptsandIthinkoneofthebigmistakesIseewomenmakingistreatingthemselvesdifferentlythanhumans.AndwhatImeanbythatisthey'renotlittledelicateflowers.Nohumanisalittledelicateflowerandlikethere'snoreasonthatawomanneedstolimitherselftojustpickingupdumbbellsthatweightlessthanapoundandahalf.Itdrivesmebonkersbecausetheygohomeandtheypickuptheirkidortheygohomeandtheypickupafive-gallonwaterbottleandtheyhavetogettheirsuitcaseyouknow,ifthey'regonnabeanempoweredwoman,they'renotgonnaconstantlywannaaskamancarttheirsuitcasearoundsothey'regonnacarryitdownthestairsthemselvesandtheyneedtobeabletolikeinmyopinion,weighttrainingandusingweightsshouldsupportwhatyou'redoinginlife.Soifyoutakeasnapshotoramovieyouknow,ofyourdayAndyoulookaroundatthewaysthatyoumoveyourbodyandyoupickthingsupandmovethingsaround.Whatarethosemovements?Youknow,you'reprobablylunging,you'reprobablysquatting,you'reprobably,youmaynotbedoingapull-up,youmaynotbepullingyourselfupandoverafencebutyou'reyoumaybeputtingsomethinginanoverheadcompartmentlikeabriefcaseormaybeaheavierbag.Youmaybepickingyourkidsup.Isyourtrainingdoingthat?Andifyourtrainingisn'tdoingthatormimickingdoingthat,itdoesn'thavetodoitidentically,thenperhapsit'stimetorethinkwhatyou'redoingbecauseyou'renot,youknow,littlepinkdumbbellstheybuildlittlemuscleslike

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yourshouldersbutyourbodydoesn'tthinkaboutbodyparts,itworksisonehomogenousunit.ThisishowdoIaccomplishthismission,andiftheonlythingthatyou'vedoneisworkbodyparts,youarenot,youhavenotalignedyourtrainingtoyourlife,andthatformeisreallythekeyforany,ImeanthisgoesformenorwomenbutIjustseemorewomenthinkingthisway.Youcanfunnelbodybuildingintothissameconversation,theweightsareheavierbutbodybuildingisthesameconversation.Sofunction,function,function,function,howdoyouwork?Howdoyouoperate?Katie:Thatmakesperfectsense.Sofavoringmorelikenaturalmovementexerciseslikesquatsanddeadliftsandpull-upsoverjustdoinglikesmallerisolatedmovements?Right?Andy:Exactly.Anditdoesn'thavetonecessarilyevenbewithweights.Imean,IcangetagreatsquatworkoutwithdoingnoweightsbutIhavetoaddsomeintensitywhichmeansIhavetolikesqueezemoreworkintolesstime.SoyouknowifIwasgonnagivesomebodyahardsquatworkoutwithnoweights,Iwouldsayokay,whydon'tweseehowfastyoucandoa100squatsormaybe50squats.Howfastcanyoudothat?AndnowImeanthereasatrainertoassessformandIwouldn'tgivethattosomebodywhodidn'talreadyhavegoodformintheirsquatsbutwhenyouaddthetimecomponentandthepressurethatcomeswiththat,youaddalevelofintensitythatyouknowquitehonestlyyou'regonnacomeawayfromthatsoreandyou'regonnafeelthatandthatiseffective.Itshouldbehardanditshouldhurtanditshouldleaveyoufeelingtheresultofthatthenextday.Katie:Great.That'sawesome.SoafewquestionsaswegetclosetotheendoftimebutIwannamakesureIaskedyoubecauseIlovetoaskeveryone.Whatareafewthingsthatpeopledon'tknoworunderstandaboutwhatyou'reexcellentat?Andy:Youknow,IthoughtaboutthisbecauseyougavemesomeofthesequestionsinadvanceandoneofthemIwrotedownis,andthisissomethingthatI'vewrestledwithandI'vehadvariousbreakthroughswithandthat'sreallythedefinitionoflong-termintermsoflifeandourlife.Likewetendtothinkthatsettinglong-termgoalsmeanssetagoalforwhatyouwantinsixmonthsorninemonthsormaybeayear.That'slongterm.Andyouknow,whenitcomestoyourhealthandwellbeing,howlongdidittakeyoutogetintheconditionyou'reinthatyoudon'tlike?Youknow,didittake20years?Didittake15years?Itdidn'thappeninsixmonths.Ittookalongtime.Soit'snotgonnabequicktochangethethings,probablyit'snotgonnabequick.You'llgetsomeresultswithinsixweeks,likepeoplegetresultsallthetimedoingtheWholeLifeChallenge.Butifyouwantreallylong-termresults,you'vegottoshiftthatthinkingfromsixmonthsaslong-termtomaybesixyearsislong-termoryouknow,likethisisa10-yearplan.LikeI'mgonnagetthisbackbutit'sgonnabeslowandconsistentandmylifeisgonnalookcompletelydifferentin10years.ButI'mgonnagettheregraduallyandmaybeI'llsetsomeguidepostsalongtheway.Butit'sawholedifferentcontextlongterm.Katie:That'sagreatone.Ithinkyou'resoright.Ithinkweallandespeciallyintoday'sworld,withinstantgratification,wewannafixtheproblemyesterday,oratleastinfiveminutes.Andyou'rerightthehardthingsinlifetakealittlemoretimeforsure.Andy:Yeah,Ialso,youknow,anotheronethatcameupformewasaboutfindingjoy,findingjoyineverydaylife,themundane.Ithinkoneofthewaystogetthroughthingsthatfeelmundanearetochoosethem.Likeinsteadofsaying,I'vegottodothis,yougettheopportunitytosayIwannadothisandIknowthatsoundskindofyouknow,like,well,yeah,ofcourseyoucoulddothatbutitreallymakesadifference,andfindingawaytofindjoyintheselittlemoments.Youknow,therewasaCrossFitsayingthatusedtogo,"Itdoesn'thave

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tobefun,tobefun".Andit'sprobablythephrasethathasstuckwithmethelongestbecauseI,youknow,aworkoutdoesn'thavetobefun.It'snotactuallysupposedtobefun.Butwhenyou'redone,yougetthisfeelingofsatisfactioninside.Andyouspeakaboutitinawaythatsoundslikeyouhadfun.It'saveryoddthing.AndIthinkoneofthestrategiesI'veusedovertheyearsofstayingontrackisfindingjoyinit,youknowlikefindingsomethingyoureallywannalearnhowtodoandlearnitandalignyourlifeupwiththosethingsthatbringyoujoy.Ifitbringsyoujoytodostuffwithyourkidsfindawaytoincorporatefitnessintoyourlifewithyourkidsanddoitwiththem.Likewhatacoolthing.Katie:Yeah,forsure.Iinterviewedsomeonerecentlywhotookthattoanewlevel.Sheactually...herkidssports,shedoesitwiththem,includingcompetitivedivinglikewhentheypractice,shedoesittoo.SoIwassuperimpressedwiththat.Andy:Ididthatwithsoccerwithmyson'ssoccerteam.HegottoalevelwhereIreallycouldn'tdothatanymore.ButwestillhaveafamilyfundayonSundays,andthedadsgooutandtheyplaywiththekidsandagainstthekids.Andtheygetakickoutofit.Katie:Thatissocool.Okay,sonextquestion.Doyouhaveafavoritebookorabookthat'sbeenreallymeaningfulonyourlife?Andy:Yeah,youknow,Ithoughtaboutthattoo.Itprobablythebookthat'sbeenthemostusefulandinkindofpryingopen,mydesiretoexplorelikeself-improvementwasreally,thefirstbookwasreally,TimFerriss',"TheFourHourWorkweek".Therewassomanybooksalongthewaythathadamassiveimpact.Thefirstonethatpriedmeopenfromanemotionalstandpointthatgotmeworkingwithalifecoach,andthatshowedmethatfailedrelationshipafterfailedrelationshipswerehappening,itwasn'tthemthatwastheproblem.Imean,certainlytheyhadtheirpart.ButIalsohadmypartthatIhadn'tbeenseeing.Itwasabookcalled,"CodependentNoMore,"andthatbookrockedme.Imean,thatbookjust,Imeantalkingaboutpullingtheveilupovertopofsomethingthatwascompletelyhiddenandinvisibletome.Thatbookgotmegoingtodoalotofworkonmyself.Soyeah,Ithinkthoseareprobablyrightupthere.Katie:Greatrecommendations.Andofcourse,I'mfamiliarwith"TheFourHourWorkweek",AndIloveitaswell.Butyou'renotthefirstpersontomention,"CodependentNoMore."SoI'maddingthatintomyreadinglist.Thatsoundslikeanamazingbook.Andy:It'snotaneasyone.Especiallyifyouhave,ifyoufindoutthatyou'vebeenco-dependentinyourlife.That'swasthebigrevelationforme,I'mlike,whatdoIneedthisbookfor?Infact,IthinkIsatdowntoreaditacoupletimes.AndIgotthroughthefirstchapterthefirsttime,andIjudgedthehelloutofitandsaid,well,thisisn'tme.Idon'tneedtoreadthis.Andthen,youknow,IneededobviouslyneededalittlebitmoretimetofailatthingsbeforeIwentbackandreaditagain.AndthenIwaslike,ohyeah,thisiswhatI'vebeendoing.Katie:Thosearethebestbuthardforsure,butthat'sgreat.Isthereapieceofadvicethatyouwouldspreadfarandwideandgivetoeveryoneifyoucould?Andy:Youknow,it'sfunny,Ithoughtaboutthisonetoo.And,youknow,infact,whenyouwereonmypodcast,wetalkedalittlebitaboutthis.I'velearnedovertheyearsthatadvicegivingisgenerallyabadidea

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whenit'snotaskedfor.Iknowyou'reaskingforit,foreverybody.ButI'msoattunedtonotgivingadviceuntilsomebodyasksme.Youknow,isarequestforadviceandhelp,butIguess,iftherewasonethingthatIwouldencouragepeopletotakeon,itwouldbebeinganexplorerasopposedtobeingaresearcher.Likedoyourresearchandfindtheinformationbutthenhavethecouragetotakeanactionandhavethecouragetobewrongaboutthethingyoutrytofail,nottobewrong,buttofailandthentoyouknow,getup,dustyourselfoffandthentryagainandtryinadifferentlittlebitdifferentwaythatworksforyou.Becauseyoudevelopwhenyoudothatahabitofbeingwillingtoexperimentandexploreandyoualsodevelopwhatworksforyou.Soyougetachancetoseeyouknow,whichIcanrecommendanexerciseprogrambutit'sprobablynottheperfectthingforeverybodyintheworld.Soyougetachancetokindoffigureoutforyourselfwhatthatis.Soyeahthat'swhatIwouldsay.Katie:It'sagreatone,andagreatpoint.I'mahugefanoffailureinlifeaswell.Ithinkthat'showwelearnthemost,andlikeIsaidbefore,myhardesttimes,andmybiggestfailuresendeduppreppingmeforwonderfulthingslateron.SoIthinkit'sanunderestimatedandamazinglifethingthatwedon'tgiveenoughcredittoforsure.Andaswewrapup,Iwannamakesurepeoplecanalsofindyou.Andofcourse,thelinkswillbeintheshownotesaswellasthebooksyoumentionedandeverythingyoutalkedabout.Butforanyonewho'sjustlisteningwhiledriving,ormaybeisn'tgonnareadtheshownotes,letpeopleknowwheretofindyouonline.Andy:Yeah,thebestplaceImean,they'retwoplacesreallyisthewholelifechallenge.com.That'swhereyouseeandlearnandhearandregisterfortheWholeLifeChallenge.Andthenmypersonalwebsiteisandypetranek.comandthat'sgot,Idolikeamonthlynewsletterandallmypodcastsareupthere.PodcastsarealsoontheWholeLifeChallengepagebutifsomebodywantstoreachouttomepersonallythat'sprobablythebestplacetofindme.I'monInstagramandFacebookandTwitteras@AndyPetranek.Sothat'salsoaneasyplace.Katie:Wonderful.Andy,thankyousomuchforyourtimebeinghere.Iknowyou'rebusy,andIreallyappreciateyoubeinghere.Andy:Thankyou.Thanksforhavingme.Itwasreallyfun.Katie:AndthankstoallofyouguysforlisteningandIhopetoseeyounexttimeontheWellnessMamaPodcast.

Ifyou'reenjoyingtheseinterviews,wouldyoupleasetaketwominutestoleavearatingorreviewoniTunesforme?Doingthishelpsmorepeopletofindthepodcast,whichmeansevenmoremomsandfamiliescouldbenefitfromtheinformation.Ireallyappreciateyourtime,andthanksasalwaysforlistening.