Prior to the main subject, I discuss the differences from an f45 style program to a strength based program for building muscle, the point of weighted vests, how our bowels change as we age and the education gap dilemma. 18:35 holiday/vacation topic begins (sorry for the waffle 😅). How I approached my recent vacation and the difference between this and prior holidays (4-5+ years ago). How coming out of a fat loss can ruin your vacation. ** it takes approximately 3500 calories to gain 1 pound of fat (this is obviously a general estimate).