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On a top, for example.

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And by top, he means an item of clothing.

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Yes.

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Or did you?

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Hang on.

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Welcome to The Outlifting Lounge, the weekly show serving queer conversation,

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news and no-nonsense fitness for gay, bi and trans guys.

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I'm Alan.

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And I'm Derec.

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Coming up on today's show, we're going to give an update about our

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three-legged dog, talk about learning Spanish, get angry about the trans toilet ban

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in the UK, and in the fitness section of the show, we will

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be talking about calorie banking to help you lose weight.

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Let's start the show.

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Welcome back to the show.

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We just wanted to start off by saying that we

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have been absolutely bowled over by all the lovely messages

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of support that we had for our little dog, Haggis.

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Yes.

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Haggis, unfortunately, had his leg amputated and we've had so

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many lovely messages of making sure that we're okay, making

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sure that he's okay, and it's been really nice.

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Thank you.

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We're really touched by everybody that's reached out to us.

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Yeah. Thank you.

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And just for a little update, Haggis has had another great week.

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Lots of little mini milestones achieved, including him

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starting to jump up on the sofa.

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The cheeky little shit that he is.

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Which is fine.

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He's allowed up on the sofa, but it's getting back down.

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That's the problem because he only has one front leg.

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Yeah. Getting up's okay.

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Getting down, not so much.

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So I have started the process of building a ramp up to

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the sofa and I'm a bit like Bob the Builder, but I've

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also bitten off a little more than I can chew.

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So it's not going as quick as I thought it

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was, but all of the materials have been bought.

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I've cut all of the timber to size and I'll spend some

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time over the next day or two putting it all together now.

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So fingers crossed it works out.

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There will no doubt be a picture of it up on Instagram at some point.

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So you'll need to check it out.

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Well, if it looks good, yes.

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If not, maybe not so much.

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But yeah, it's like a little ramp and we've got some

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doormats from IKEA that are going on the top of it.

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So that he has got some grip, which will hopefully help

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him get up and down off the sofa a little easier.

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Yes, because I can't be jumping up every

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five minutes when he wants to jump down.

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It just gives me a heart attack.

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So yeah, that would be good.

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If you could finish that this week, that would be amazing.

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Yes. We want to do a special shout out to Ben and his little

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dog Skip as well, because they have been absolutely invaluable when Haggis was

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going through all this, because little Skip is also a tripawd.

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He has three legs and Ben was giving us

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so much advice on things to buy for Haggis.

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Just everything that we needed to know, because

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we were so overwhelmed by it all.

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And he's been absolutely great.

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So thank you so much, Ben.

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Ben is a friend on Instagram.

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We haven't met in person as is normal with friends on Instagram, but

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we just wanted to give a special shout out to him.

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So thank you.

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Thank you very much, because there was a lot of stuff that

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was shortcutted for us, which we would have had to figure out

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ourselves, but he just gave us the answers straight away.

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So yeah, thank you.

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But there's also life outside of looking after Haggis, isn't there?

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What have you been doing this week?

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Well, yes.

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Thankfully, we're getting back to a bit

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more of a structured life and routine.

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So I started my first Spanish lesson on Friday with Alex, my Spanish tutor.

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And I also have started up a new Instagram page called Aye Hablo Español.

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And that's A-Y-E.

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A-Y-E, the Scottish aye, as in yes.

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In case everybody's wondering why it's spelt like that.

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Just to keep me accountable and keep me focused.

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So my goal basically is to be fluent in Spanish by this time next year.

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I think at the minute I'm kind of lower B1 level.

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So there's like three levels, A1, A2, B1, B2, C1, C2.

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So I'm kind of in the middle.

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So I think I've got a long way to go, but I've

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got a good head start on my Spanish, which is good.

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Yeah, definitely.

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Your Spanish, like I think our Spanish is at a similar level.

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Your grammar is probably better than mine.

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Whereas I think I've got more kind of vocab learned than you,

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but we're both at a similar sort of stage in our learning.

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But it's good to see you take this next

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step into formal learning to really accelerate that.

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And you've been so dedicated at it as well.

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So I have no doubt that you will hold

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yourself accountable and you'll manage to smash your target.

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And give you a kick up the arse as well.

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Well, I am quite competitive, so I'll see you breezing ahead

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of me and I'll think, no, no, this won't do.

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I need to accelerate things as well and learn a bit more.

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So here's a target for you then.

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We go to Madrid in about, what, five weeks' time.

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So if you don't want to be left behind with me talking

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to all the Spanish boys, you better step your pussy up.

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Well, our Spanish is good.

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It's passable.

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But yeah, let's try and learn a bit more so we're

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a wee bit more confident in Madrid next month, definitely.

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So yeah, why don't you give me a follow on my page?

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Aye Hablo Español, A-Y-E underscore Hablo, H-A-B-L-O underscore Espanol.

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E-S-P-A-N-O-L.

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I didn't think we needed to spell that, but thanks, Derec.

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And also, so one of our favourite shows in the

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world that we always talk about is Drag Race.

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Drag Race España comes back for, is it like the fifth or sixth season?

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Fifth. I think it's fifth.

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So, it's coming back next month, and then they're going

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to have an All-Stars season, so All-Stars 2 after that.

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We love the show, and it's really good for our Spanish

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learning as well, because we learn lots of gay Spanish.

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So, yeah, that'll be good.

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That'll help with our learning, but also, it'll be interesting

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to see how we are watching it this time, if

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we can pick up more without relying on subtitles.

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Yeah, because there's Spanish and there's

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gay Spanish, and it's totally different.

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It's very fast and animated, a bit like gay English.
- Yeah.

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But, yeah, it's going to be interesting to watch it and see, like you

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said, if we can pick up on things without having to look at the subtitles.

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Right, that's enough about us.

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Shall we get into some topics?

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We'll start with some news, maybe?

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So, do you have a particular story in mind that we're going to talk about?

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Well, I think we absolutely need to talk about the

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big news in the UK this week, which is the

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very discriminatory trans toilet ban that came into force.

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Yeah, this has really, if you pardon the pun, boiled our piss this week.

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Yeah. It's horrible.

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It feels like we're going, like, way, way, way backwards.

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The whole stupid debate, if you can even call it

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that, has been framed about protecting women and girls, when,

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in fact, this absolutely does nothing of the sort.

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As we've spoken before, it puts some gender non-conforming cisgender

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women in danger because people will now question them if

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they don't look feminine enough, whatever that even means.

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Stopping people going into toilets.

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I actually saw a TikTok of a woman this week who

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was stopped by security trying to go into portaloos with her

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nine-year-old son, and they said strictly her son was not allowed.

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Her and her son were not allowed to use the same portaloo,

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and she was like, well, I need to go to the toilet.

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He needs to go to the toilet.

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I don't want him to have to stand in

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that queue by himself, so what's the problem here?

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And they point blank refused to let him

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use a portaloo on the women's side.

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This is how stupid it's getting, that it would actually

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put her son in danger because her son wouldn't then

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be supervised if he went to a different queue.

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Yeah, it's fucking, oh my god, honestly, it angers me so much.

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And their point about this is that it's about making women

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safe in women's spaces, but the whole argument seems to be

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focused on trans women, and they're saying that men are going

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to dress up in women's clothes to go into women's spaces.

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But because of this guidance, trans men now now have to use women's spaces,

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which now makes it easier for cisgender men to go into a women's space

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and pretend that they're a trans man and put them in even more danger.

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Yeah, the whole thing's a farce and it does not make women safer.

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Meanwhile, however, there are countless stories in the

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media about women being attacked by men.

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Sometimes, quite often, it's men that they know.

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So this morning, I did a little bit of research.

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I went on to the STV News website.

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So that's specifically for Scotland.

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And on the main page of the STV News website, I went through

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and wanted to see how many stories were about men being violent or

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abusive or committing unconsensual sexual acts against women and/or girls, right?

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So this is just in the last few days, these news stories.

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And this is what's on the main page.

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So this isn't even an exhaustive list

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of everything that's happened across Scotland.

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But I'm actually going to read these stories out now because

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I want to make a point that women and girls are

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no safer now than before this stupid trans toilet ban.

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So here's one: "Man sexually assaulted a vulnerable

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15 year old girl in a ladies toilet."

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Now it was a cisgender man.

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He wasn't pretending to be trans, nothing of the sort.

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Apparently he's a convicted drug dealer as well.

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So he sexually assaulted a 15 year old girl in a ladies toilet.

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Then there's another headline.

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"Health board needs to carry out a full review after

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a violent child rapist was able to flee their escort."

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Another one.

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"Police remain on the scene after girl found dead in water in woodland park."

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Another one.

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"Glasgow rape investigations ongoing months after attacks."

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Another one.

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"Domestic abuser who murdered partner with hammer jailed for life."

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This next one is particularly chilling.

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"A dad has been charged with murdering his nine year

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old daughter who was found injured at an industrial site."

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I am not done yet either.

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There's more.

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"Teen girl's life stopped after rape by man who picked her up a taxi rank."

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That girl was 14 years of age.

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14 years of age.

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And then the last story that I found, the headline

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is, "Man jailed for predatory sexual assault on young woman."

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Now, these are just from the last few days.

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And these are just the stories that were on the main STV News page.

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So how many hundreds and hundreds of stories like this

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are happening every week right across the UK and beyond?

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00:10:09,530 --> 00:10:10,130
Yeah.

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And the media is just focusing on the trans toilet.

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debacle, which is just absolutely ridiculous.

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It's such a distraction.

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And because so much resource and so much focus has been on

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that, it has been allowing the real issue of violence and sexual

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violence against women and girls to go off largely unnoticed.

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So I am done ranting just now, but what we wanted to say,

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so it's the EHRC is the body that's responsible for this new guidance.

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And I don't know if you saw, but the chair

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of the EHRC gave an absolute car crash interview

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about this new trans toilet guidance on Channel 4 News this week.

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It was absolute cringe.

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So the interviewer had asked her, so what happens if, you know, someone wants

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to challenge someone from using a toilet, a space, whatever it might be.

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And she said, oh, you have to

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ask them discreetly and sensitively as possible.

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I mean, how do you do that?

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How do you ask someone discreetly and sensitively what genitals they have?

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It's just absolutely ridiculous.

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And then she said, oh, they need to

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check, but there's no actual way of checking.

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So the guidance is not worth the paper that it's written on.

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She was challenged quite rightly on why service providers would be

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confused and how you're meant to know what gender somebody is

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or, you know, what sex they were assigned at birth.

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And she said this.

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I'm going to roll the clip.

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Generally speaking, human beings are very good at telling

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the sex of somebody that they're talking to.

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We've evolved over, you know, thousands of years.

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To be able to do that.

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And we do that on multiple points of information.

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I mean, absolute ignorance.

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Total ignorance.

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Because we know, we know that there are cisgender women who

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are being challenged in toilets because they don't look feminine enough.

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Like I said at the start, boils our piss.

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Boils our piss.

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And then not only that, but this whole

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debate has centred around protecting supposed single-sex spaces.

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So then when she was pressed further about what

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service providers are meant to do, she said this.

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Very many small providers might, for example, have two

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individual lockable rooms with sinks in them.

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One of them marked male, one of them marked female.

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It would be very straightforward to make both of them unisex.

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So according to her, what this guidance is going to achieve is just

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the removal of lots of single-sex spaces and being turned into unisex spaces.

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It is so stupid.

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They have tied themselves up in knots over this

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nonsense, which doesn't actually serve women or girls

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in the slightest.

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In fact, things are now worse for women

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and girls because they're losing these spaces.

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It's just a way for them to be transphobic, isn't it?

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Yep. Pretty much.

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Pretty much.

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And they're funded by the evil billionaire.

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She who should not be named.

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So that was a bit doom and gloom, but some good news, or

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some potentially good news, is that the Good Law Project have now backed

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a legal challenge to the government and the EHRC over this transphobic guidance.

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Yeah, we love the people over at the Good Law Project, don't we?

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They're always championing LGBTQ rights.

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So it's good to see that they are challenging this as well.

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Yeah, it needs to be challenged because it

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basically excludes transgender people from public life.

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Like, how are they meant to even leave the house at the moment?

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It's just stupid.

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And do you know what the problem is with this transphobic view?

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It does not represent what most of

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the UK actually think about LGBTQ people.

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And there's a great story here from Mull and Iona Pride,

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where more than 70 businesses, organisations, and community groups across Mull

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and Iona have issued a rare joint statement because, unfortunately, they

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had some hate comments when they were organising their pride there.

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And a joyful pride event in Tobermory was overshadowed by a small

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number of highly offensive and extremist comments, including images of swastikas.

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Yeah, it's absolutely disgusting that we're still dealing with this.

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I would actually say that it's got worse.

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Things were good for a long time and things have really gone

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backwards and there's so much more hate out there directed at us.

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But this story is really nice because it shows such a small community

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in a small part of Scotland, which might often be considered maybe rural.

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People might have a view on it that it's because

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of that it's maybe a bit backwards, where it's not.

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It's actually quite open and progressive and we're seeing lots of

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local businesses and organisations really stand up to this kind of

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hate that's being directed at the LGBTQ community at the minute.

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With all the doom and gloom, we need to absolutely latch on to the

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good and spread that news of the good stuff that's happening where we can.

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And the thing is, these are islands just off the west coast

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of Scotland, you know, they're tiny little communities, but for 70 businesses

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to come together to support a community is just absolutely amazing.

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It kind of is a little bit reminiscent of the miners

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back in the 80s when the Welsh miners, you know, from

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the film Pride that supported the LGBTQ community, you know.

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So yeah, it's lovely to see.

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So this makes me very proud to be

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Scottish that they are supporting our community.

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And speaking of pride, the title of their

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declaration is An Island to be Proud of.

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And do you know what?

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They've absolutely done themselves proud.

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They've done us proud.

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So thank you very much for everybody who has shown that support.

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You're amazing.

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So let's wrap up the news.

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As ever with the podcast, we have a regular fitness section.

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So we'll keep this brief, but this is something that we

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saw on our favourite subreddit community, which is beginner fitness.

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There is always lots of good advice and

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support in that group when people ask questions.

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And this one just so happens to be one of Alan's favourite topics ever.

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Yes, it is.

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And it's funny because a client actually messaged me

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on Thursday to ask something very similar to this.

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00:16:16,580 --> 00:16:18,630
So this is in r/beginnerfitness.

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Does calorie banking for the weekend actually work?

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Here's my short answer.

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Yes, it does.

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So what they've went on to say is if my goal is

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to eat 2000 calories per day to lose weight, 14,000 calories per

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week, could I instead eat 1500 calories a day from Monday to

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Friday and bank those extra calories for the weekend?

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00:16:37,230 --> 00:16:40,470
Since I'm usually very disciplined during the

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week, sticking to 1500 calories isn't difficult.

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That would leave me with 6,500 calories for Saturday

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and Sunday, which is 3,250 calories each day.

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As long as my total weekly intake is still 14,000

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calories, would I lose the same amount of weight?

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It almost sounds too good to be true.

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Is calorie banking really that simple,

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or is there something I'm missing?

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00:17:01,660 --> 00:17:04,250
So, essentially, short answer, yes.

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And that's what lots of people in the comments are saying.

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This is specifically for somebody who is trying

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to lose weight, to lose some body fat.

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Now, that could be for multiple different reasons, but yeah, if you

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ever find yourself in the position where you think you want to

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lose a little body fat, calorie counting is absolutely the gold standard.

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That's the way to do it.

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Yeah, think of your calories as a budget.

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So if I told you, you had £2,000 to spend a day and

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you decide to go out and splurge £1,500 on a top, for example.

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And by top, he means an item of clothing.

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Yes.

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Or did you?

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Hang on.

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So yeah, it's all about just budgeting your calories over the week.

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Now, in this example that they've used, they're saying that they would then

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have 3,250 calories on a Saturday and a Sunday, which they do.

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But the important thing is you still need to track your calories because

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you're just like, woohoo, I've got all these calories, let's go for it.

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But that's you then in the danger zone to

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then be above your 14,000 total for the week.

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So although you're going to bank them, it's still super,

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super important to make sure you're tracking on those days.

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One other thing I would say as well is if you're

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going to eat more calories on the weekend than what you

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normally do during the week, do not weigh yourself on a

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Monday morning, because you're going to think, oh, fuck it button.

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I put on weight, you have put on weight, but it's just because you're

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storing more energy because you've eaten more on the Saturday and the Sunday.

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00:18:38,200 --> 00:18:42,560
And that's normally when that cycle of restriction comes in, or you

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00:18:42,560 --> 00:18:45,500
just fuck it and you're like, oh, well, what's the point?

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00:18:45,500 --> 00:18:47,140
It's just because you're holding on to more energy.

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00:18:47,980 --> 00:18:50,210
Yeah, and you could also be holding on to water as well, because

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00:18:50,210 --> 00:18:54,590
if you've been going out and you've been eating food in restaurants, there's

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00:18:54,590 --> 00:18:57,000
probably going to be more salt or a higher salt content.

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So that means that your body will retain a bit more

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water as well, because there's more sodium in your body.

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Little things like that.

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So as we say with all of these things,

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it's all to be taken over a long period.

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The other thing I would say is that, yeah, don't fall into

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the trap either of thinking that you've written yourself a free cheque.

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Like you say, you still have to calorie count at the weekend.

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Sometimes that can be difficult, especially if there is alcohol involved.

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00:19:24,480 --> 00:19:28,980
Sometimes there will be some guesstimation, but maybe

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00:19:28,980 --> 00:19:31,780
try to plan in advance where you can.

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00:19:31,780 --> 00:19:34,980
Try to estimate things as best you can.

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But yeah, you haven't written yourself an

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00:19:37,090 --> 00:19:38,950
absolute free cheque for the weekend.

402
00:19:38,950 --> 00:19:40,230
It doesn't work that way.

403
00:19:40,230 --> 00:19:43,110
So don't come to us screaming and shouting that you've

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00:19:43,110 --> 00:19:46,090
listened to our advice and you haven't lost weight.

405
00:19:46,110 --> 00:19:49,410
Because yeah, chances are you're not following the advice.

406
00:19:49,410 --> 00:19:50,020
Yeah.

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00:19:50,020 --> 00:19:53,550
If your calorie target, for example, in this is 14,000 and

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00:19:53,550 --> 00:19:57,160
then you're eating 17,000 over the week because you went fucking

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00:19:57,160 --> 00:19:59,640
mental at the weekend, then yeah, that'll be why.

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00:19:59,640 --> 00:20:02,220
So just stick to your calories on average over

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the week and you will be absolutely fine.

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00:20:04,550 --> 00:20:05,800
Okay, there we go.

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00:20:05,800 --> 00:20:10,700
Short and sweet advice for anybody who is trying to lose some weight.

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00:20:10,970 --> 00:20:14,080
Now, if you feel, though, that you could benefit from

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00:20:14,080 --> 00:20:17,140
a little extra help to just get your nutrition working

416
00:20:17,140 --> 00:20:20,580
for you, why don't you think about joining Outlifting?

417
00:20:20,580 --> 00:20:22,890
So that is the service that Alan and I run.

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00:20:22,890 --> 00:20:26,320
It is specifically for gay, bi and trans guys who want to

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00:20:26,320 --> 00:20:31,880
reach their fitness and nutrition goals, all while building unstoppable confidence.

420
00:20:31,880 --> 00:20:34,590
We do that through online personal training,

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00:20:34,590 --> 00:20:38,740
nutrition guidance and resources, and accountability coaching.

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00:20:39,220 --> 00:20:42,010
If that sounds like the kind of thing that you might benefit

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00:20:42,010 --> 00:20:47,380
from, we offer free, no pressure, no obligation, discovery video calls.

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00:20:47,380 --> 00:20:50,450
You can book in for one of those, have a chat with

425
00:20:50,450 --> 00:20:54,050
one of us about your goals, what you want to achieve, you

426
00:20:54,050 --> 00:20:57,320
can ask us questions, and then that gives you an opportunity to

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00:20:57,320 --> 00:21:01,260
figure out whether our service is the right fit for you.

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00:21:01,290 --> 00:21:04,080
So to book in for one of those, click the link

429
00:21:04,080 --> 00:21:07,240
in the show notes, select your chosen date and time in

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00:21:07,240 --> 00:21:11,200
the calendar, and then we look forward to meeting you, answering

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00:21:11,200 --> 00:21:15,190
your questions, and hopefully working with you to achieve your goals.

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00:21:15,360 --> 00:21:17,820
And don't forget, if you want to get in contact with

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00:21:17,820 --> 00:21:20,350
us, why don't you drop us a message on Instagram?

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00:21:20,350 --> 00:21:22,880
It's @outlift.ing

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00:21:22,880 --> 00:21:28,770
or you can send us an email, and the address is podcast@outlift.ing

436
00:21:28,770 --> 00:21:31,220
And if you aren't subscribed, why not?

437
00:21:31,220 --> 00:21:33,640
Make sure you hit that subscribe button so you

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00:21:33,640 --> 00:21:36,140
don't miss out on any of the conversation.

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00:21:36,140 --> 00:21:38,170
That's us for another week.

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Until next time, over and Outlifting.