 Hey, y'all, hey, y'all, hey, y'all. Hey, Dustin here, the Keto Pro. I'm super excited. This is basically the fourth Zoom. We finished day three of the 10-day challenge. So we're just on our way. But now I need some participation on your end. I'm going to answer a couple of questions that I got. So I got some questions over the last couple of days. I want to answer those questions, because I don't want people to feel like they're not getting the information they need. So don't hesitate to reach out and ask questions. That's what I'm here for. That's why I've coached for so long is that if you don't ask, I don't know, right? And what's funny is everybody gets different experiences. People are doing the same thing, same things, but they're getting two different experiences. And each tell me something. And I'm able to provide some value in coaching. So we're at day three. So I was talking with Billie Joel a little bit ago, and she did this really cool post on social media about personal development or personal growth and something that she'd been through. And I just want to give her a little shout out, because it was awesome. I got to see that. On my page, I just posted something that I felt what I got to go through. I listened to a video today. Well, actually, before I do that, let me ask a couple of questions. Who got a chance to spend five or 10 minutes on something just to help improve their mindset? If you did, put it down in the chat. What's one thing you learned when you went and took time to prepare this? What's one thing you learned that you took time to prepare this? Because it was funny, because the thing that I went and listened to, I do mostly videos, but I'd love to hear it in the chat. Can you put down what it is that you learned? Because the thing that I learned is if you don't mentally get prepared for something, you're physically gonna fail. And that was, it was pretty cool, because at the end of the day, in my business, in coaching, and everything that I've done, we ask people all the time, like, what's your goal? What's your goal? What's your goal? And a lot of times, people just don't know. Like, why are you doing the 10-day challenge? And hopefully start the day even, okay, I love that. I love that. Start your day right, even if it's simple. Exactly. Like, take a step. Like, just go for the walk. Don't stop. Just keep going. That was the other thing that they talked about in the video that I had, that I listened to was basically that. It's like, just keep going. Don't quit. Just keep going. Just keep going. And what happens often is the reason why we stop our quest towards something. Because here's the deal. Out of the 50-some people that signed up for this challenge, I bet you only 30% will finish it. Now, I don't wish that upon anybody. I don't wish that about anybody. My connection's not good. Make my bed. Connect, connect. Oh, your video. Sorry, I thought somebody said make my bed. I was like, oh, wait a minute. Is that me? But the one thing that I don't wish, I don't wish people not to finish. But the reality is, is I know people that they just, that's the way they are. They let, they life gets in the way and they stop going after their dreams. They stop going after what they want to. They let a reason to stop them. And I'm gonna tell you a little story before we get and finish up today, I got to spend this weekend with, it was a special weekend for us. My friends, I have friends since I was a little kid, and we basically stayed together. They're my best friends from growing up, best friends through college, best friends to this day. We were together this weekend. And one of them basically, he called us up and he said, hey, listen, Dustin, he goes, I need you to come out this weekend. My wife just graduated dental school. Y'all, she's 40, in her 40s. This was a long journey. She could have quit anytime. And I told my wife's like, we got to interview you. She had every reason to quit. Two daughters financially, they had fallen into a really bad place in 08. They had to, she had to stop everything and then restart it all up. And she's like, Dustin, she's like, I had to finish. I couldn't stop. So this weekend was her celebration of her graduating from dental school. We had just an amazing weekend in Breckenridge, California, or Colorado. And but there's a lot to be said by there. How many people started that and stopped and never finished and then regretted it? I know this is a 10-day challenge, but this one 10-day challenge is the next step. It's the next health of your life. And so I just want to give a big shout out to Katie Nagel, who's just a dear friend of mine. Her great, her husband, Dustin, is a good friend. And we have to spend the weekend with just remarkable people because she didn't quit. And I thought that was really, really cool. And so I say that this 10-day challenge for some of you right now matters more to your long-term health than anything you've ever done. So just do everything. The best you can. What's up, Marilyn? How are you, sir? So I'm really fired up with this weekend because she inspired me. Made me look inside in the mirror and go, what did I give up on? What did I stop on? What did I not keep moving forward? When did I stop walking? When did I stop going after it? And so just encourage you to do this. Finish this challenge. We're just finished day three, getting ready for day four. So I'm fired up. But I do want everybody to come on and one more time in the chat. What's one thing you learned from your taking your five or 10 minutes? Y'all, there's a reason why I told you to take five or 10 minutes to work on your mindset because it's probably single-handedly the most important thing you do every single day is decide up here how your outcome is gonna be. I wrote a quote down and I'm modifying the quote. This is a personal quote. I learned it from Tony Robbins. This is something that's really personal for me and I'm gonna get to our coaching here in just a second. But I wrote this down. I'm gonna finalize it and write it up a little bit better here in a second. Earlier I told you, I just posted on my page if you're not mentally ready, you'll physically fail. I work with a lot of people who are going through physical transformations, right? Going through a health transformation. And they think it's about nutrition. They think it's about exercise. They think it's about all, it's not. It's about do you wanna change your life? Because all that stuff, it's not always easy. It's simple, nutrition is simple. What I'm teaching you nutritionally and drinking ketones and that's all simple. Exercise is simple. It's not easy and I wanna be clearer. It's not easy. It's simple but it's not easy. Meaning that you have to do something you've never done before. And then there's another quote. I'm just gonna read it quick. It said, this is in the same video that I was watching. Take full responsibility of your life. I'm gonna say this again. Now I added to this. Take full responsibility of your life. So what happens is, I have a counselor. I've been seeing a counselor for 20 some years. I always see a counselor. I'll probably go to my death bed, seeing a counselor, I'm a huge proponent of it because my butt doesn't like to talk to people and so I gotta talk to somebody, right? And so I'm working on it. I'm working on it here. But I was listening to Tony one time and Tony Robbins and he'd said something and I'm not gonna tell you the whole story but it was something that was pretty impactful. But I'm gonna kind of finish the quote that I had rewritten. Take full responsibility of your life. Meaning that I go to counselors because there's some things that I don't like about myself. There's things that I'm doing that I don't like. And instead of turning a point in a finger I'm pointing it back at me, right? If you're pointing a finger, you have four back at you. So I'm looking at it. I'm gonna take responsibility of it, right? Instead of putting it out there into somebody else's which is what I did for a long time. And then I finish it. I go, and I put my parents on here just because if you blame your parents for their shortcomings or for things that they didn't do well, you must blame them the same amount or more for all the good in your life. So if you're willing to blame somebody for something that didn't go well, you also have to turn around and look at and blame them for just as much for all the things that end up turning out well. Y'all, if we're still alive, a lot of amazing things happen, just saying. A lot of amazing things happen. So anyway, that's my quote. I'm working on it. I'm gonna probably modify it a little bit. But anyway, let's get to it. As you can tell, that's my favorite topic, working on mindset. So we're gonna continue that moving forward. And I'm gonna challenge you all to keep challenging your mind to think in a better way because that is the thing that's gonna change your life by the end of the year. It's what's gonna make 2021 and 2022 the best year ever. It is. The people that held it together through 2020 are the ones that thrived and actually got a lot of positive out of 2020 versus a lot of negative. Because they worked up here, not because they worked on everything else. So here, let's get to it. All right, I do need your participation for one more thing. I don't know what exercise we're gonna do today or tomorrow, so I need your help here. So here's what we're gonna do nutritionally. This is your change, nutritionally. This is what we're gonna do nutritionally. I hope some of you are ready. I know Liz was super, or Linda, was it Linda? I just forgot now. And he was super, super hungry today. So I'm gonna challenge you guys with something. Today, tonight, we're gonna do a 24, modified 24 fast. Okay, a modified 24 fast. So here's what you're gonna do. This is what you're gonna do. Is tonight is your last meal. You're gonna eat your last meal right about now or you already ate it, whatever you just ate. I literally am gonna eat as soon as we're done with this so I'm done by seven because it's gonna be really, really close. So this is your last meal. You're gonna take 24 hours before you have your next meal. You're gonna go 24 hours without food, okay? Because then on the next day, on our Thursday, we're gonna make another adjustment. Okay, so we're gonna do a modified 24 fast. Now, if you bought the 24 fast kit, you can use it starting tonight. You can use it starting tonight. It's simple, the directions are in there. It's really, really simple. Mine's in my office. I'm in my wife's office. My daughter's sleeping there because we're painting her room. So my kid's in my wife's office. But you can use the kit. If you do not have a kit, what I want you to do is something really easy. All I want you to do tomorrow is you're gonna have two keto nat or if you have keto pro or bone broth, you can have any one of those at lunchtime. So you're gonna have your ketones in the morning. You're gonna have a keto nat also or keto pro. If you're new, don't worry about all that stuff. A keto pro or a bone broth, you're gonna have that when you get hungry around 12 o'clock. Now you can go as late as three o'clock. I don't mind. You can have it anywhere from 12 to three o'clock. So you're gonna do keto in the morning. If you have coffee, I'm okay with that but I want you to do your coffee black. I don't want you to add anything in your coffee. We're gonna strip it down just a little bit. It's gonna be a challenge, right? We're doing this as a challenge. Some of you go, I'm hungry. Good, go walk more. Go move your body more. Okay, because on Thursday, we're gonna make a little switch. We're gonna do something different. What you're gonna do is you're gonna go 24 hours and you're gonna have your first meal tomorrow night, 24 hours from when you had tonight. Hey, if you're off by an hour, I don't care one way or the other. You can always tell I'm pretty flexible, right? So here's the deal though. Tomorrow night, I want you to eat a nice clean low carb protein vegetables, have some butter on it. If you were to tell me what the best meal to have tomorrow, I would have fish or chicken, dark meat, preferably, with maybe a tablespoon of grass-fed butter on some broccoli. That's what I would eat. That's what I'm going to eat. I might have some olives on that too, because I like olives. That's what I'm gonna have. So this is your challenge. We're gonna do a modified 24 fast. If you don't have the kit, that's fine. If you have the kit, you can use it, okay? The kit's really simple. You can't buy that kit again until Sunday. So if you don't have it, no biggie. All I want you to do is I want you to add, you're gonna have two keto net, or you can replace the second one with bone broth or keto pro. That's what you can do. All right, so as for exercise, as for exercise, we're gonna do this. This is, I need a little participation. What's up with your shirt? Chris Kissel says, my shoulder surgery, this is one of the shirts I used to cut it off, and I put the shirt on and I didn't realize it had only one sleeve, so I just went with it. I just rolled with it. Y'all, when I was younger, I would have been like so mentally worried about what y'all thought about my shirt that I would have never worn. Like that's how much I've grown, y'all. This is up, up here is such a big thing. Here we go. I got Caitlyn, I got Curtis, and I got Jay. All right, I need some help from y'all. Push-ups or planks? Because I have a special guest doing something tomorrow, and I want you to be, not tomorrow, but on tomorrow night's Zoom, you're gonna be ready because Janet is gonna go, she's gonna give us the exercise for Thursday, and I'm really excited about this. So push-up or planks? Come on, push-ups, I want you to give me a one for push-ups and a two for planks. One for push-ups, two for planks. One for push-ups, two for planks. I got push-ups, planks. Oh wow, planks, planks, planks. Planks has went on Instagram. Both, Merlin, you can do both. Nothing's holding you back, we're going more. I learned this from a good buddy of mine, but we got push-up girls. Planks are winning, y'all. Planks are kind of beating everybody up. Planks, planks are winning. Did I say which one's won again? Which one's won? Is one, I forgot. Is one push-ups, two is planks. One, I mean, y'all, this is crazy. We got planks. I think planks are gonna win. We're gonna go planks. Oh man, I want to push-ups. Well, it's okay, because we're gonna come back to push-ups. I promise you. Here's the deal. I learned this from a good friend of mine is this. He said, listen, Dustin. He goes, you only really need to speak to 90% of people because the other 10% are gonna do more no matter what anyway. And I thought that was a really good piece of advice because I used to always, he goes, I used to always speak at the 10%, and then the 90% wouldn't do it at all. So my goal here is if you're somebody that wants to do more, then don't do it. Don't stop. Put your own challenges in place here. The reason why I'm doing it the way I'm doing it is I want to give structure in fundamental principles for more people to step forward and change your life, not just the 10%. So if you're a 10%, don't do more. Do them both. Do them all. Do them all six times. Do everything every day because we're gonna build a workout actually by the end of this. By Sunday, you're gonna have a little workout you're gonna do. Okay, so planks are the deal. I'm gonna give you two style of planks, but here's the deal. How much time do we do on planks? I'm gonna do the same thing. We're gonna do two, four, six. Two, four, six. Now the United States Marine Corps plank requirement for a max out for my wife is four minutes and I think 15 seconds. So if you wanna become a Marine, I don't know if it's an age thing of how long you have to plank for, but four minutes and 15 seconds straight through to do the planks. So if you wanna go for that, you can. But here it is, it's two, four, six. So in the chat, I want you to put down a two, a four, a six. Two, a four, a six. We're gonna do planks. Two, four, six. That's two minutes, four minutes or six minutes. Commit now and you can do them all at once or you can break it up throughout the day. That's up to you. Two minutes, four minutes, six minutes. Then 11 minutes wall sits, did you see that? Janet, I have not seen 11 minute wall sit yet but I'm gonna check it out. I can't wait. I can't wait. Janet, who did 11 minute wall sit is actually gonna give us our exercise for Thursday. We're gonna have a video. She's gonna do something really cool so I can't wait for that. All right, everybody puts us in. I'm gonna demonstrate right now for you all and I'll see if I can, I'll shoot a video. Actually, let's do this. I'm gonna shoot a short little video. We'll upload it to YouTube and then I'll give that video to you so you can demonstrate. But basically there's two style of planks and my bathroom is behind me. So there's the on your, we're gonna do elbow planks. So be on your elbows like this and then we're gonna do on your knees like this. But I think the best way for me to explain these and this is for people that don't do planks. I wanna make sure it doesn't tweak your back or hurt you or anything like that. I'm gonna shoot a separate video where I'm very focused on it and I can shoot it in really good quality. And so when we, when we text it out you'll get it here shortly. So and then I'll post it on Instagram. We'll post it up everywhere else so you can, you can find it those ways too. So all right y'all, last thing I wanna do is talk about tomorrow. So we got our, we got our food which is gonna be 24 fast. We're gonna do 24 hour fast, drink plenty of water y'all. The next thing we're gonna do is our planks. The third thing I wanna do from a mindset perspective is this. I want you to do it again. I want you to take 10 to 15 minutes and work on your mindset. I want you to take 10 to 15 minutes or five to 10 minutes, sorry. Five to 10 minutes, do a video, a book, something and then implement it today. Implement it today, right? Go whatever you took away, start doing it. Start thinking about it. Start shifting that mindset from who it is. And then this is my post. This is what I want you to do as a post tomorrow is challenge day four or four of 10 day challenge. I learned this or you could say I did a two minute plank and I'm proud of myself. I did a six minute plank and I'm proud of myself. I want you to do something that implements something about you being proud of you that you're doing it. Because I'm telling you right now is most people aren't proud of where they're at. Most people look at themselves in a negative way but be proud that you've done something, you've done move forward. You're better today than you were yesterday. You're better than you were three days ago. Just because you said yes to do something makes you already in a better place. So I want you to be proud of yourself. So day four of day 10, I'm proud of myself because I committed to four days. I went fasting for 18 hours. I'm proud of myself because I learned and implemented something new. I'm proud of myself because I did a two minute plank. Speak proud of you. I'm just telling you, we're all going through different journeys. You know when a little baby stands up and they fall and they stand up again and they stand up with a big smile on their face, super proud. Y'all know what I'm talking about? Like that's super awesome. And hey Sarah, thank you so much for that. If you're coming off the 60 hour, I forgot Sarah and I apologize. If you're coming off the 60 hour keto reboot, you have the option to do the 24 fast. If you don't want to do the 24 fast, I'm completely okay with you doing the 24 fast by the way. If you do not want to come off and do the 24 fast, what I want you to do is I want you to do an intermittent fast, have two meals tomorrow. So I want you to go back to what we originally did. So you're going to have lunch and dinner, but do not eat after 7 p.m. y'all tomorrow. 7 p.m. is have your food done before 7 p.m. So Sarah, a couple of you fasters, please, what you're going to do is you're going to eat tomorrow, but you have the option. You can do a 24 fast with us. I'm completely fine with that because on Thursday, we have a little twist coming at you. Super excited about that. So be ready Thursday, we're going to have some fun. Be ready for breakfast on Thursday. We're going to have some fun. And then Friday, we're going to do something even more fun. So actually, sorry, Saturday, we're going to do something more fun. So here we go. Last thing I want to do, can I split them up then six? Yes, Billy Joe. So your planks can be done three times. You could do six minutes over eight times. I really care. What I'm looking for is it's the commitment of doing something, right? But if you can do it all at once, go for it. If you can do it twice, even better. Be proud of that. If you hit it twice or once, be proud. Shake your butt, have some fun. Last tip before I have to go and this is a little bit longer call is this. Some of the people I got a couple of texts, somebody said, you know, I'm retaining water. One of the things that if you're retaining water, a couple of things are happening. One, your body's getting ready to whoosh. So be ready. You're going to maybe drop some body fat pretty quick. That could be one. Number two, if you're using heavy filter water, like reverse osmosis or drinking a lot of bottle water from Costco's or a lot of bottled water, most bottled water basically is really purified water and actually can lean towards dehydrating your system. So I do have a video on hydration. Maybe I'll get my business partners to send it out to y'all. Or my assistant send it out to y'all. And hydration is huge. So if you're feeling retention of water, often it has to do with two things. Most likely it's low potassium. So I would encourage you to Google and start looking for higher low-car potassium foods. Avocados, bell peppers, or actually have really good, yes, spring water is usually good. But some spring water, it says spring water on it, but then they filter it with reverse osmosis. So it's tricky. Water can be really tricky. So be aware of that. And that's why I use, I have two to three packs of Provitz electrolytes because it goes with our product. It's designed for our product and it has a higher amount of potassium in it, which helps people keep the water moving more fluently and keeping your body more balanced. And so this is something that it just, if you're retaining water, usually it's potassium. The only other reason you retain water is that you overall just eating too much processed food and too much. You're getting an excessive amount of processed sodium from like salamis and hams and things like that. That's another reason why you could and I would just ask you to cut back on those types of food and need a cleaner source of food. Ketones got rid of my waterway. Yes, ketones themselves typically help us flush out, that's right. The only reason somebody might retain it is because they have a potassium imbalance or electrolyte imbalance, sorry, often being potassium or they're using that very heavy filter system and it's pushing dehydration even though they're drinking a lot of water. So those people tend to drink a lot of water but yet they hold it and it has to do with the balance of electrolytes. So, and then the other reason is you're just eating a lot of processed foods from packaging foods that have a lot of excessive sodium that isn't the ideal sodium that we want. So hope that makes sense. That's one of the reasons. So here's the thing, if you want to, so we have the 24 fast, if you did the reboot you can just go to two meals tomorrow, lunch and dinner, 12-ish and around sixes. We got planks two, four, six. I'm gonna send a video with the planks with it and then I wanna go five to 10 minutes of gratitude or not gratitude, excuse me, five to 10 minutes of mindset, five to 10 minutes of mindset and really focus on that. I promise you the mindset is the most important thing. If you mentally fail, if you're not mentally not prepared, you're physically gonna fail. I hope that makes sense. If you're mentally not prepared you're physically gonna fail. So we're gonna come back to that and this is all gonna wrap together. We have some fun things coming here soon and Janet, I cannot wait for that video. We're going. Here we go, here we go, here we go. Y'all, any questions for me? We'll be sending this out to everybody through the text thread, text messages. Super, super excited and thank you for all your participation. Take some photos, I know Jennifer Mann just took a photo of the 60 hour reboot she just did and it was completely, completely, holy cow, she looks so different and I just wanna give her a big shout out how much her body's transforming. It's super cool to watch. She's down, I'm almost 50 pounds and if you haven't tried this yet, holy cow, it's cotton candy ketones and I just said it, cotton candy ketones. Y'all, I don't eat cotton candy because it's sugar and I just don't eat it but I tell you what, I wanna eat it, I just don't eat it. This is absolutely amazing and Purgut just dropped it on us today and it's, I don't know if you've tried cotton candy ketones, I gotta put it down in the chat. It is amazing, so good, so good. Anyway, y'all, I know Chanel, right? You jealous? I hope you ordered some. Joanne, thank you so much. Hopefully I'm sharing good information but I do, I'm going to ask a few of you to maybe come on and help me as the next few days go by. I'm really just looking for people that are participating so I can pull them in and ask them and so the 10 day challenge, Len Noel says it's good, yeah, it's super good. 10 day challenge, we're day three done, three's in the books almost, four tomorrow and we will see you all tomorrow night. Cheers y'all.