The 1st episode lebih ke arah introduction and sharing about how to maintain motivation up while changing our life style to be healthier. All mention di episode ini berdasarkan personnal experiences. Dan itu bisa jadi berbeda dengan orang lain since fitness level, metabolism, aktivitas harian setiap orang berbeda. So you cannot refers 100% to this podcast, it's  always good to have another opinion to complete what is here.