0:02 This is the simplest diet where you can
0:05 eat like a buffet every meal. No calorie
0:08 tracking, just crazy fat loss results.
0:10 But that's just my theory. These four
0:12 foods were scientifically selected to
0:14 maximize fullness, calorie burn, and
0:17 rewire your unhealthy habits. And over
0:19 the next 30 days, we're testing if this
0:21 can actually beat every other diet on
0:24 the market or if it ends up completely backfiring.
0:25 backfiring.
0:26 >> I'm just not seeing like a huge difference.
0:27 difference.
0:30 >> I've just had enough. This is Max, a
0:32 personal trainer and train conductor.
0:34 And according to his DEXA scan, he's
0:37 pretty jacked with a body fat of 19%.
0:40 And our female subject, Isabelle, is a
0:41 legree coach. I personally never tried
0:43 it before, but it does look pretty
0:46 impressive. And her body fat is 31%.
0:48 Which is actually far better than the US
0:49 average. So, both of them are already
0:51 pretty fit, but they do want to lose
0:53 some of their stubborn fat and tighten
0:55 up. And they've already tried the usual
0:57 ways of dieting. I think just with the
0:58 tracking is something that I kind of
1:01 struggle with mostly with just having a
1:02 busier schedule. I don't always take the
1:04 time to kind of, you know, weigh
1:05 everything out. And yeah,
1:07 >> and for Max, even though his workout
1:10 routine is actually pretty solid, he has
1:12 some interesting diet habits.
1:15 >> Well, usually I wake up, I go to the gym
1:18 fasted, and I I hit up a buffet. Usually
1:21 like a sushi buffet or I go to gooie,
1:24 which is like you grill meat, or I go to
1:26 hot pot. Maybe like two or three times a week.
1:26 week.
1:27 >> A week?
1:30 >> Yeah. I I I just love eating.
1:32 >> But he'd eat until he was sick to the
1:34 point where it would negatively affect
1:36 his sleep. And it's a habit that he
1:38 really wanted to break. Luckily, if my
1:40 science checks out, then this diet won't
1:42 just help him lose fat with unlimited
1:44 food and without counting a single
1:46 calorie, but it should also
1:48 psychologically reset their brain to
1:51 eliminate hunger, cravings, and
1:53 unhealthy food habits. Now, we'll see if
1:54 that actually ends up happening. But the
1:57 diet they've been waiting for is So,
2:06 >> Oh. Ooh, my favorite. But, uh, you're
2:08 going to have to put the cover back on. >> Huh?
2:09 >> Huh?
2:12 >> What? Unfortunately,
2:14 the fun ends here. What?
2:17 >> This is the last day. What? What? that
2:18 you're going to be able to eat those
2:21 because for the next 30 days, you are
2:25 only going to be eating this. >> What?
2:26 >> What? >> Potatoes.
2:31 >> Oh my goodness.
2:33 >> It's a buffet. It's an all you can eat buffet.
2:34 buffet.
2:37 >> I call it the CPB diet and it's pretty
2:39 simple. Just three rules. One, you only
2:41 eat chicken breast, potatoes, broccoli,
2:43 and carrots, but you can eat as much of
2:45 these as you want. Two, you also get
2:47 olive oil, but you're limited to one
2:49 tablespoon per meal. And third, there
2:52 are no liquid calories, diet sodas, or
2:53 artificial sweeteners.
2:55 >> I think I can do it, but it's going to
2:58 be kind of sad. I love eating avocados
3:01 and chicken for breakfast will be weird.
3:03 >> I should have went to a buffet yesterday
3:06 before I came in today.
3:07 >> And to help them stick to the diet, I'm
3:09 actually going to reward Isabelle with a
3:11 professional photo shoot for her new
3:13 website after the 30-day challenge.
3:15 Cool. Wow.
3:17 >> But the catch is the photos that we
3:19 take, you have to use it on your website.
3:20 website. >> What?
3:21 >> What?
3:25 >> So, and Max, if you can stick to it, we
3:28 are going to get you 10 fully
3:32 compensated buffets of your choice.
3:34 >> Okay, let's go.
3:34 >> All right.
3:36 >> Now, the theory behind this boring diet
3:38 is simple. It's a short reset that's
3:40 supposed to change how food feels to
3:42 you, so you stop chasing food for
3:44 pleasure. Plus, each food is
3:46 scientifically chosen to keep you really
3:48 full. So, while you can eat as much as
3:50 you want, your brain just doesn't want
3:52 to. And these effects should get more
3:54 and more powerful every week if they can
3:55 stick to it.
3:58 >> I meal prepped some food for breakfast.
4:01 I'm going to have some shredded chicken
4:03 with some carrots and some mashed
4:05 potatoes. Hopefully, this is kind of
4:07 like an easier breakfast to eat. I don't
4:10 know. Just a lot of thoughts like I can
4:13 do it and then you're thinking that you
4:16 can't but a lot of potatoes and chicken.
4:19 Yeah. As expected, Max and Isabelle are
4:22 already struggling early on with strong
4:24 cravings for their usual foods, but that
4:26 should slowly subside if they're able to
4:28 make it through the most difficult first week.
4:36 Chicken for breakfast. It just I don't
4:38 know. It just makes me feel very
4:40 trapped. I'm not someone who really
4:43 likes to eat a lot of meat and I just
4:44 really want to make sure that I get
4:48 enough protein in. I noticed that I was
4:51 starting to lose my appetite every time
4:53 I did get hungry because I knew what I
4:53 had to eat.
4:55 >> Think about a buffet. Even when you're
4:57 stuffed, you can always make room for
4:59 something new. New taste, they light up
5:01 your brain's reward system, which is why
5:03 you end up eating way past what your
5:05 body actually needs. But when you keep
5:07 foods simple and you stop constantly
5:09 switching things up, that reward system,
5:10 it doesn't get triggered as much. As a
5:13 result, people naturally eat about 20 to
5:16 30% fewer calories. They lose more fat
5:18 and they keep it off more easily. And
5:20 this effect, it actually gets stronger
5:23 over time. In fact, in one study, people
5:25 eating the same mac and cheese every
5:27 single day ended up eating about 100
5:29 fewer calories less per meal by the end
5:31 of the week just because it became less
5:33 exciting. That's why pretty much every
5:35 lean fit person I know, they tend to
5:37 stick to very similar go-to meals every
5:39 single day. This experiment, however, it
5:41 takes that idea to the extreme.
5:45 >> Every time I think about food, it just
5:47 images of a potato just pop in my head.
5:51 Like potato, like I would be at work,
5:53 I'd be thinking about what I'm going to
5:56 eat. That's all like just potatoes. like
5:59 just images of potatoes just constantly
6:01 just popping out in my head every time
6:02 I'm hungry.
6:04 >> Now, there is some pretty crazy science
6:06 behind Max's favorite food, potatoes.
6:08 So, back in 1995, a team of researchers
6:10 wanted to figure out what foods keep you
6:12 the fullest for longest. So, they gave
6:17 participants 240 calorie portions of 38
6:19 different foods. And then they tracked
6:20 how full they felt over the next 2
6:23 hours. They then compared everything to
6:25 plain white bread, which was set at a
6:27 fullness score of 100. Here is how all
6:30 the food scored. Potatoes absolutely
6:32 crushed the rankings and for the same
6:34 calories were three times more filling
6:36 than white bread and eight times more
6:38 filling than Isabelle's favorite treat,
6:40 croissants. But here's the catch.
6:42 Preparation matters. If you fry them,
6:43 that advantage almost completely
6:46 disappears. Which is why we limited each
6:48 meal to just one tablespoon of olive
6:50 oil. And to boost the crazy effect of
6:52 potatoes, that's where broccoli,
6:53 carrots, and chicken breasts come in.
6:55 Fiber richch vegetables and le protein,
6:57 they not only add a ton of volume and
6:59 fullness for very few calories, but they
7:01 also take more time and energy to
7:03 digest. So, your body burns more
7:05 calories processing them. But the most
7:07 powerful effects of this diet, they're
7:08 not really going to kick in until after
7:10 the first week once their brain's food
7:13 reward system starts to reset. The hard
7:15 part is getting there. We can finally
7:17 stop eating dry chicken. So, my friend
7:19 let me his sousvid. This is my first
7:23 time using it. We got the water to 62°.
7:27 And we will have these cooked in about
7:29 an hour and a half or so. Made some
7:31 chicken waffles because she was tired of
7:34 eating regular chicken. M.
7:35 M.
7:37 >> You said m before. >> Good.
7:38 >> Good.
7:38 >> It's good. >> Mhm.
7:39 >> Mhm.
7:40 >> Now, at this rate, by the end of 30
7:42 days, they're both going to have a PhD
7:43 in cooking chicken and potatoes. But
7:45 what's really interesting is they've
7:47 both been weighing themselves every
7:48 morning and logging it into my Built
7:50 with Science Plus app. And based on
7:52 their weight trends, accounting for the
7:54 initial water weight drop, the app can
7:55 actually estimate how many calories
7:57 they've been eating, even though they
7:58 haven't tracked a single calorie. And
8:00 according to those estimates, Max was
8:03 only eating about 1,800 calories per
8:05 day, while Isabelle was closer to 1300.
8:07 But here's the crazy part. Neither of
8:09 them have complained once about being
8:11 hungry. In fact, it's been the opposite.
8:12 They've actually struggled to eat
8:14 enough. And with week one coming to an
8:16 end, they're finally starting to feel
8:17 some of the positive effects of the diet.
8:18 diet.
8:21 >> I feel a lot better. I feel like I've
8:24 kind of settled down all my emotions,
8:27 and I'm focused now. I have mental
8:31 clarity, good energy, consistent energy,
8:33 and no crashes throughout the day.
8:36 >> I have mentally accepted this challenge.
8:38 Initially, I was honestly very
8:40 frustrated and irritated because like I
8:42 said, I had no idea what to expect for
8:45 this experiment. My body, I think on a
8:48 physical level, has also started to
8:49 accept this diet.
8:51 >> Now, as for the physical results, after
8:54 just one week, both of their bodies had
8:55 visually tightened up and their
8:57 measurements revealed some pretty insane
9:00 changes. It's down over 3 cm. Well, I
9:02 did lose like what a bit like 5 lbs or
9:05 something. Holy.
9:07 Or something like that. What do you mean
9:09 something like that? 5 lbs is crazy for
9:12 a week. Isabelle is also down 1.5 cm on
9:13 the waist. >> Okay.
9:14 >> Okay.
9:15 >> Which is good.
9:17 >> Which is crazy. Um
9:17 >> the chicken.
9:19 >> I've been tracking my weight. I feel
9:21 like it's not consistently going down,
9:25 but it's um it's like up a pound, down a
9:27 pound, up a pound, down 2 lb. Like it's
9:29 just like fluctuates every day. And
9:32 girls are have learned the weight scale
9:35 is uh time of the month and everything,
9:37 but your waist definitely went down.
9:39 Now, even though they've seen some fast
9:41 results, the goal of this experiment
9:43 isn't to have them eat this extreme diet
9:45 forever. It's to reset how their brain
9:47 responds to food and then gradually move
9:49 towards a more flexible approach that
9:51 they can actually stick to long term. In
9:53 fact, later on, I'll show you how
9:55 applying just a fraction of this diet
9:57 can make your fat loss way easier. And
10:00 since Isabelle absolutely cannot handle
10:01 another day of chicken for breakfast,
10:04 I'm letting them add in three different
10:06 protein options. But there's a catch.
10:11 >> Oh
10:13 >> yeah, that would have helped a lot. We
10:15 have eggs, we have Greek yogurt, and we
10:16 have protein powder.
10:18 >> Think I'll do eggs
10:20 >> next. I don't need it. I think I'm just
10:22 going to keep going. I'm seeing good
10:25 results with what I got. And then I'm
10:27 really curious about what's going to
10:28 happen in 30 days.
10:30 >> I admire your choice. I am a little
10:32 scared for you, but
10:33 >> keep going.
10:34 >> I I believe in you.
10:36 >> And just like that, the experiment now
10:38 takes two very different paths. Isabelle
10:40 adds eggs while Max decides to push the
10:42 original diet even further. But what's
10:44 perhaps the hardest part about this diet
10:46 is what they've been missing out on,
10:47 especially since this video was filmed
10:48 during the holidays.
10:51 >> I've been feeling a lot of FOMO lately,
10:54 so the fear of missing out here. Um, I
10:57 was invited to a potluck, a birthday
11:00 potluck social, and me and my wife
11:02 couldn't go. I went to this grand
11:04 opening of my friend's bakery, Isaac's
11:08 Bakery, um, baking factory. So, I went
11:10 and then I realized I couldn't even
11:12 sample anything. I can't even try it.
11:14 Uh, just a lot of missing out on stuff.
11:17 We had family lunch today and I also
11:19 missed out on that cuz would almost be
11:21 no point of me going and just watching
11:23 them eat, right? Oh, for dinner. What do
11:24 you got?
11:28 >> Broccoli. Yum.
11:30 >> Luckily, Max has found some other ways
11:31 to stay busy.
11:34 >> I've replaced that with drinking tea,
11:37 reading books, and planning some sort of
11:40 activity with my friends that doesn't
11:42 revolve around eating. That helped me
11:44 eliminate that bad habit and replaced it
11:46 with um good habits.
11:48 >> Now, this is actually one of the biggest
11:50 benefits of this diet. Most people don't
11:51 realize how many decisions they make
11:53 around food every single day. Where to
11:56 eat, what to order, how much to have, it
11:57 can get draining. But when you repeat
11:59 the same three or four meals, the
12:01 decision is already made for you. And
12:03 that leaves more mental energy and
12:04 willpower for everything else. Resisting
12:07 junk food at night, focusing on work,
12:09 and crushing your workouts, which are
12:11 especially important here. Because if
12:13 Max and Isabelle continue losing weight
12:15 this quickly without proper training, a
12:16 lot of that weight loss is going to be
12:18 from muscle rather than fat. Which is
12:20 why I've given both of them access to
12:22 our Built with Science Plus app to help
12:23 guide them with their workouts every
12:26 single week. And after 2 weeks, neither
12:28 Max nor Isabelle has broken the diet.
12:31 And Max is down another 3 cm off his
12:33 waist. It's honestly one of the fastest
12:35 waist reductions I've ever seen. What
12:38 about cravings at this point? No, like
12:39 maybe here and there if I start chatting
12:42 about it, but then it goes away after.
12:44 >> How have the cravings changed since day one?
12:45 one?
12:47 >> It's changed a lot. Like I haven't been
12:50 really craving too much things. Like
12:52 it's kind of been a habit now that I
12:56 wake up, go to the gym, that's the first
12:56 thing I do. >> Yeah.
12:57 >> Yeah.
12:59 >> And then when I do feel hungry, I eat my
13:00 chicken and potatoes that I've prepared
13:02 and then there's no craving. So, it's
13:05 really weird how it's just like become a
13:07 habit and that that's all I ate. It's
13:07 really weird.
13:10 >> Last time you were at 71 cm and she's
13:12 down she's down to 70 cm. >> Okay.
13:13 >> Okay.
13:15 >> I don't think you realize a centimeter a
13:17 week is like
13:19 >> that's a lot. Plus, for this week, we're
13:21 going to add some special ingredients to
13:23 Isabelle's diet.
13:26 >> Oh, I'm very excited.
13:29 >> Orange, tomato, avocado, Greek yogurt,
13:30 and bok choy.
13:32 >> I find it so weird though. She's so
13:33 excited for this.
13:34 >> Oh my gosh,
13:34 >> I love it. >> Yeah.
13:35 >> Yeah.
13:36 >> And these additions weren't chosen
13:38 randomly. These foods not only provide
13:40 more nutrients and color, but oranges
13:42 ranked as the most filling fruit in the
13:44 satiety study from earlier. Whereas bok
13:47 choy is extremely low calorie and one of
13:48 Isabelle's favorites. And Greek yogurt
13:50 just gives her another lean protein
13:51 option to mix things up. The only thing
13:54 though for the fats, you know how you've
13:55 been limited to just like one tablespoon
13:58 of olive oil? It's going to be half an avocado.
13:59 avocado.
14:00 >> Okay? So you had to choose like
14:02 tablespoon or half an hour.
14:03 >> Oh, got it. Okay.
14:06 >> But that's not it. We're also adding one
14:07 treat meal per week. In the research
14:10 world, this is called a planned hydonic
14:12 deviation. Basically, a deliberate
14:13 temporary break from your normal
14:15 routine. And it can help keep your
14:17 social life intact and give you a mental
14:19 and physical boost. And research
14:21 suggests this actually leads to better
14:23 long-term results compared to staying
14:24 strict every single day. You've been
14:26 working so hard that I think you deserve
14:28 something other than chicken and potatoes.
14:29 potatoes.
14:45 But I'm curious, after weeks of eating
14:47 the same healthy foods, how would their
14:50 bodies react? And could this actually
14:52 trigger their cravings instead of
14:54 suppress them? I think it would make it
14:57 harder cuz it would distract you from
15:00 your habits because then you'd be like,
15:03 "Oh, this is so good. Let's just why not
15:05 get another day of this?"
15:07 >> I definitely thought it would spike like
15:09 more cravings. So, I was a little
15:11 worried to have it. But honestly, I feel
15:12 totally fine. I feel like it's been easy
15:14 just to kind of get back into routine
15:15 again today.
15:17 >> And since Max declined my offer to add
15:18 more ingredients last time, I'm going to
15:20 try again and offer him the exact same
15:22 things I gave to Isabelle. Plus, under
15:26 here, I have four more food ingredients
15:28 that you can add into your diet. Oh,
15:30 >> okay. I think that would help.
15:34 But I don't know. I've already committed
15:37 to that, right? So, I've already put in
15:40 so much effort into maintaining that and
15:43 I've already had a treat meal that I
15:46 think I almost got to keep going. I'm
15:48 pretty committed.
15:50 >> So, no more treat meals for Max. He is
15:52 officially sticking to the strict diet
15:53 for the rest of the experiment. And
15:55 while I do respect his decision, there
15:58 is a serious problem he's overlooking. I
16:02 plugged in your current diet into our
16:04 science app. I looked at the
16:06 micronutrients and these are the big
16:08 ones that you're not getting enough of.
16:10 It would be a good idea to how to start
16:12 supplementing with these. I am rooting
16:12 for you.
16:14 >> Yeah, I honestly was not expecting this.
16:16 On the other hand, Isabelle has been
16:18 enjoying her new foods, and her weight
16:20 has continued to trend down. But there
16:22 is one challenge she's dealing with that
16:25 Max honestly just can't relate to, her
16:27 menstrual cycle. So during this time of
16:29 month, hunger and cravings can ramp up,
16:31 which can make consistency harder. And
16:32 you often hear that women need to
16:34 completely change their diets or
16:35 workouts around this time. But there's
16:37 actually no strong evidence supporting
16:39 these changes. Instead, the research
16:41 suggests keeping the overall structure
16:43 the same and instead just listening to
16:45 your body. So for Isabelle, that just
16:47 meant making small adjustments without
16:49 breaking the plan. And for her, this
16:51 meant increasing her meal volume by
16:53 adding some more potatoes and managing
16:54 her cravings with simple things like tea
16:56 or gum. But while Isabelle was handling
16:58 that like a champ, Max just might have
16:59 hit his breaking point.
17:01 >> I just can't take this anymore. Just
17:04 this chicken breast and potato diet, I
17:06 just had enough. I got to the gym
17:09 yesterday. I just laid on the mat for a
17:11 solid 15 minutes. It's mostly the
17:14 thoughts. Every time I stop and think
17:18 about something, I spiral down this deep
17:20 hole. Am I making progress? Am I getting
17:23 leaner? I don't know.
17:27 I can't really tell. I think I am.
17:28 People are saying you're getting
17:31 smaller, but then you're like, I'm
17:33 getting smaller. That's not good.
17:35 >> Max has been losing weight at nearly
17:36 double the rate that I'd usually
17:38 recommend. So, muscle loss was my
17:40 biggest concern. Luckily, research
17:42 suggests that as long as your diet is
17:44 short, protein stays high, and you're
17:46 training hard using a solid program,
17:48 that you should be able to maintain your
17:50 muscle, even with rapid weight loss. But
17:52 whether or not that would actually hold
17:54 true here, I honestly didn't know. And
17:56 since losing muscle was Max's biggest
17:58 fear going into this, I'm honestly a
17:59 little nervous what to expect in their
18:01 final scans. All right, everybody. I
18:03 just finished my last workout, and we're
18:05 going to demolish our last couple
18:07 chicken breasts before the DEXA scan.
18:09 And we are done. We are done with this
18:12 challenge. Here's some progress. The
18:14 last little push here.
18:18 Just get that little push.
18:20 I'm actually finding the last few days
18:23 quite challenging to be honest. Mostly
18:27 because I am also in the end part of my
18:32 cycle, which tends to make me feel more
18:34 bloated, more puffy. Feeling like I'm
18:38 comparing that versus day one. I'm just
18:40 not seeing like a huge difference.
18:42 >> Okay, so I have your Dexus scan results.
18:43 Well, first off, before I show you the
18:45 Dexus Scan results, what's the first
18:47 thing that you're gonna eat after this?
18:50 I think I'll have a steak and a fruit
18:52 cuz I haven't had fruit in a very long
18:54 time. What about you? Some eggs.
18:55 >> Some blueberry pancakes.
18:57 >> Blueberry pancakes. That's when Sounds
18:58 like you had that plan for a while. >> Yeah.
19:00 >> Yeah.
19:04 >> Isabelle, in the last 30 days, you lost
19:07 5 lbs of fat. Oh, okay.
19:12 >> And your body fat went from 31% down to 28%.
19:14 28%.
19:17 >> And you gained about half a pound of
19:17 lean mass.
19:18 >> Oh, really?
19:19 >> Which means you built some muscle >> Oh.
19:19 >> Oh.
19:21 >> in the process as well. Like that's
19:23 crazy. I don't think you you realize for
19:26 30 days, especially uh for a woman at
19:28 your at your body weight body size, like
19:31 that's a huge change. Typically, we see
19:34 maybe 1% or a 2% drop in in body fat
19:36 percentage per month. So, the fact that
19:40 you got a 3% drop plus built muscle plus
19:41 lost 5 lbs of fat.
19:43 >> No, with that, that's really cool.
19:45 >> That's amazing.
19:48 >> In the last 30 days, you lost
19:50 14 lbs of fat.
19:52 >> Wow. Wo.
19:55 >> Wo. That's lb of fat.
19:56 >> Of fat. >> Wow.
19:57 >> Wow.
19:58 >> In 30 days.
19:59 >> That's crazy. What?
20:01 >> That is insane. >> Yeah,
20:01 >> Yeah,
20:03 >> that's not even something I recommend,
20:04 but you did it. Holy crap.
20:06 >> That's crazy.
20:09 >> And your muscle stayed the same.
20:09 >> Oh, wow. >> Wow.
20:10 >> Wow.
20:10 >> That's awesome.
20:12 >> Based on the scans, it doesn't seem like
20:13 you lost any muscle.
20:17 >> Wow. Now, your body fat percentage, you
20:19 started at 19.3%
20:23 and today you were at 12.9%. Wo,
20:24 Wo,
20:26 >> I didn't expect that.
20:28 >> Wow. How did
20:29 >> Dude, it's your special diet. >> 12.9%.
20:30 >> 12.9%.
20:32 >> You've discovered something.
20:32 >> That's insane.
20:34 >> This is a breakthrough in science.
20:36 >> No, I don't think you realize 14 lbs of
20:39 fat and going from 19 to 12.9 in 30
20:42 days. In 30 days. I didn't I honestly
20:43 did not think that was possible.
20:44 >> I don't think that was possible either.
20:46 Now, to be honest, I was very worried
20:48 about giving him buffets as a prize
20:50 after such an extreme challenge with the
20:52 worry that he'd just gain all the weight
20:53 back. But he actually decided to treat
20:55 his friends and family, making up for
20:57 the moments he missed during the
20:59 challenge. My sleep was actually better.
21:02 I felt like I was sleeping more and
21:04 having better quality sleep.
21:06 >> I felt really proud after hearing my
21:09 Dexter results just because
21:12 I mean I can't compare my progress to
21:14 Max because obviously a guy versus a
21:16 girl like it's so different just
21:18 everything. So comparing to where I was
21:20 before to now, I feel really proud of
21:23 like losing 5 lbs of fat and I've never
21:25 been on like a weight loss journey or
21:27 tried to, you know, intentionally lose
21:28 like weight.
21:30 >> And the good news is even if you apply
21:32 some of the basic principles from this
21:34 experiment, it can still get you really
21:36 solid results. But for me personally,
21:38 I'm planning to give the full diet a
21:40 shot during my next fat loss phase.
21:43 Which is why we've created two free
21:46 30-day guides. CPB Strict, which follows
21:49 Max's diet and CPB Flex, which gradually
21:51 adds flexibility every week. And to get
21:53 them for free, all you have to do is
21:56 start a free 2e trial of our Built with
21:57 Science Plus app. The app is going to
21:59 create personalized workouts for you and
22:01 also lets you track your daily weight.
22:03 And if you opt into our experiment,
22:05 you're going to help us test how these
22:07 diets compare against normal calorie
22:09 counting using anonymous data. You can
22:10 sign up using the link in the
22:12 description box down below or by
22:14 scanning this QR code. And as soon as
22:16 you do, you're going to get your guide
22:17 instantly emailed for you to keep
22:19 forever. And you can check out this
22:21 video next if you want a longer
22:23 sustainable plan that took the mesh from
22:25 this to this. Thanks so much. I'll see
