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Speaker 1: Oh, hey there, I hope you are feeling healthy ish. Yes,

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Speaker 1: you have joined us on the daily podcast from Body

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Speaker 1: and Soul called healthy Ish, but you knew that already, right.

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Speaker 1: I am Felicity Harley, and as this episode drops on

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Speaker 1: a Friday, I am joined via our online studio today

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Speaker 1: by Body and Soul's digital editor Holly Berkleman, and we

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Speaker 1: are chatting through the three stories that made us guzzle

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Speaker 1: loud Green Juices this week. Holley, has it been a

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Speaker 1: week already?

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Speaker 2: Wow?

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Speaker 1: That was a minute.

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Speaker 2: They go by so quickly, don't they.

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Speaker 1: Here we are again? How are you?

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Speaker 3: I am so well, thank you. I was just saying

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Speaker 3: before that I've been going to bed incredibly early at

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Speaker 3: the moment, and I actually feel too well rested, and

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Speaker 3: it's something I've.

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Speaker 2: Never experienced in my life frankly, but kind.

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Speaker 3: Of loving it. Wow.

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Speaker 2: This is what a collc to have a full.

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Speaker 1: Time I feel like you've been on here before talking

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Speaker 1: about how you don't go to bed till like twelve

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Speaker 1: and one, So this is quite revolutionary for you.

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Speaker 3: It is a rollercoaster for the listeners and for myself

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Speaker 3: that I've actually gone to bed at it a normal time.

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Speaker 3: So yeah, stay tuned to see how long I keep

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Speaker 3: that up for. And how are you fleep? Are you

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Speaker 3: feeling better?

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Speaker 1: I am. I feel like I'm almost back to good health,

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Speaker 1: and I know I always know it's a sign when

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Speaker 1: I actually feel like doing exercise and I'm going a bit.

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Speaker 1: I haven't actually run in two weeks, Holly, I hope

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Speaker 1: no one like my Nike coach isn't listening to this.

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Speaker 1: But I haven't done a run and the half marathon

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Speaker 1: is only about seven weeks away, so I have to

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Speaker 1: get out there. And yeah, just get back out there

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Speaker 1: and run.

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Speaker 3: Well, you're back in the land of the living now,

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Speaker 3: so you can venture out soon hopefully.

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Speaker 1: Yeah, well, thank you. Now tell us what story on

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Speaker 1: body and soul this week was perhaps the most intriguing to.

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Speaker 2: You, soorry.

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Speaker 3: The one that caught my attention the most is should

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Speaker 3: you really be doing pilates? You're a polities fan?

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Speaker 1: If, Liz, I am not?

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Speaker 2: Oh really is controversial from I really?

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Speaker 3: Which makes us the outliers for this industry, I would say,

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Speaker 3: But as we know, polines is one of the most

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Speaker 3: popular ways.

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Speaker 2: To work out.

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Speaker 3: There are so many fans and people love it because

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Speaker 3: it improves your strength your flexibility, your posture, and so on.

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Speaker 3: But there is a downside because a lot of these

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Speaker 3: studios are kind of a one size fits all approach,

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Speaker 3: especially if you're in big classes, and they're primarily to

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Speaker 3: encourage people to partake in community and to get out

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Speaker 3: of their houses and to start exercising, which obviously is

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Speaker 3: great because that's you know, one of the biggest barriers

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Speaker 3: to health is actually getting out and doing it.

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Speaker 2: But there are a lot of instructors who have nothing.

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Speaker 3: More than the basic kind of qualifications to their name,

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Speaker 3: and the teaching classes that don't offer a huge amount

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Speaker 3: of personalization, which can be an issue.

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Speaker 2: So there are two downsides.

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Speaker 3: Instead of really tailored programs that are right for your body,

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Speaker 3: you're grouped in with people in quite an overstimulating environment,

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Speaker 3: like I've done Pilarates classes before, where the music is

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Speaker 3: really loud and it's really hectic and full on, and

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Speaker 3: so if you're trying to get those proper results which

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Speaker 3: come from alignment and kind of precision, you might not

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Speaker 3: have the ability to kind of tap into that and

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Speaker 3: do it properly. And then the second thing is if

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Speaker 3: you have existing injuries, that sort of environment doesn't allow

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Speaker 3: you a lot of the time to kind of slow

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Speaker 3: down and tweak what you're doing so you can kind

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Speaker 3: of overdo it and not not knowing your body's limitations.

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Speaker 3: So do you need to cancel your next pilities class?

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Speaker 3: Not necessarily, but experts say that you should do your

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Speaker 3: due diligence and research the setting and figure out if

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Speaker 3: it's right for you, especially if you're a beginner. So

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Speaker 3: this is music to my ears, obviously, because as a

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Speaker 3: non Polites person, I'm not perfect.

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Speaker 2: I don't need to go.

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Speaker 3: But for those who are Polartes fans, it's maybe worth

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Speaker 3: doing a bit of research.

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Speaker 1: I'm glad you brought this story to well the Table

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Speaker 1: today because we actually have an expert on next week

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Speaker 1: talking about this. And obviously I think we talked about

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Speaker 1: this maybe before six months or so ago, because there

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Speaker 1: was a bit of a call to action from various

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Speaker 1: instructors around Australia that there needs to be some regulatory

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Speaker 1: body to govern what's going on, because you can just

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Speaker 1: go and get a Plartes Instructors course quite swiftly compared

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Speaker 1: to other fitness instructors around. So we do have someone

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Speaker 1: coming on next week to talk about this more so, Yeah,

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Speaker 1: thanks for giving me the chance to plug that episode

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Speaker 1: next week. Listens and listen is just let you know.

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Speaker 1: This is actually serendipitous, the fact that Holly brought this

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Speaker 1: story to the table and that I have scheduled next

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Speaker 1: week someone to chat about this, So thank you.

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Speaker 2: I think that just proves that we're both clued in

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Speaker 2: with the news cycle. Flish.

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Speaker 1: Yeah, big tick to both, which you would hope.

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Speaker 2: So yeah, okay, over to you. What on your mind

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Speaker 2: this week?

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Speaker 1: Well, I came across this thing called a daily Dopamine Menu.

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Speaker 1: Have you heard of this? Oh?

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Speaker 2: I haven't really?

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Speaker 1: Okay, So I mean I love cutesy, quirky stuff like this.

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Speaker 1: We've had the dopamine dressing and many people still dress

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Speaker 1: like this. We've had the dopamine decor, we've got the

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Speaker 1: dopamine supplements. But the daily Dopamine Menu is something that's

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Speaker 1: free and easy and we can all do. And it

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Speaker 1: was designed by a UK neuroscientist and author, Nicole Vignola,

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Speaker 1: and she came up with the idea to counteract the

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Speaker 1: amount of time we spend staring at our screens and

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Speaker 1: the pool that TikTok and Instagram have on us when

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Speaker 1: we just are needing that downtime, and we just pick

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Speaker 1: up our phone and doom scroll and all of a sudden,

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Speaker 1: there goes thirty minutes.

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Speaker 2: She said, had to have a TikTok hole exactly.

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Speaker 1: We've all been there, she says, have your daily do

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Speaker 1: menu ready and waiting. So when you do reach for

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Speaker 1: the screen, pop it up. Preferably not on your screen.

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Speaker 1: You can write it out or print it out and

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Speaker 1: put it on your fridge or in your bedroom or bathroom. Basically,

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Speaker 1: I mean, we all know what dop mean is it's

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Speaker 1: the neurotransmitter made in the brain, the feel good hormone

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Speaker 1: that's part of the body's reward system. It's what gets

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Speaker 1: hyped up when we are after things that are fun

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Speaker 1: and rewarding. You know, there's small things like food or

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Speaker 1: social media hits, but it's also the one that drives

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Speaker 1: us to take bigger risks where whether it is at

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Speaker 1: work or take on challenges like a half marathon. So

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Speaker 1: this whole idea of the menu is basically like a menu,

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Speaker 1: you have a starter's main course, sides, dessert, and specials,

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Speaker 1: and it's just putting little things in there that give

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Speaker 1: you a personal dope, mean hit that you know that

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Speaker 1: you can do instead of reaching for the phone. So

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Speaker 1: the starters, she says, quick activities you enjoy that will

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Speaker 1: give you that little dope mean hit, like stretching coffee

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Speaker 1: which yes, tick loves, yes me, finally putting the washing

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Speaker 1: away or so love. And then the main course are

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Speaker 1: more challenging and rewarding activities like you know, striving for

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Speaker 1: a half marathon. I'm just using this example because it

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Speaker 1: rings true for me. Sides of those dope meine releasing

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Speaker 1: activities that you engage with while completing a separate task,

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Speaker 1: for example, following the washing while listening to your favorite podcast. Okay,

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Speaker 1: dessert is using social media, but more as a treat,

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Speaker 1: so not letting it dominate your day, not spending thirty

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Speaker 1: minutes on TikTok. And then the specials and little dope

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Speaker 1: mean hits like getting in nails done and eating out.

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Speaker 1: You know those fun things that you think, oh, I

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Speaker 1: feel good after doing that. So this is just her

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Speaker 1: idea to get us away from the screens. If we

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Speaker 1: feel that pool of social media, refer to your dope

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Speaker 1: mean menu and yeah, and then you're getting that pure, joyful,

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Speaker 1: dope mean hit rather than filling crap after scrolling thirty

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Speaker 1: minutes on TikTok.

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Speaker 3: I love this and it's kind of yeah, you're right.

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Speaker 3: It's that pure dope mein that you get without it

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Speaker 3: being marred by the bad sides of social media. So

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Speaker 3: it sounds like something you should write out and step

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Speaker 3: up on your fridge or even stick off the back

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Speaker 3: of your phone.

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Speaker 1: Oh I like that. That's a good idea.

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Speaker 2: You got it on hand at all times.

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Speaker 1: Okay, I will check your phone next time we're in

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Speaker 1: the studio. Now, just quickly before we go, give us

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Speaker 1: a quick rundown of the most clicked story of the week.

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Speaker 3: So a really joyful way to cap on this week's

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Speaker 3: episode is these are the top ten causes of death

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Speaker 3: around the world. But as they say, knowledge is power.

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Speaker 3: You know, it's good to know these things because then

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Speaker 3: you can do what you can to avoid them. So

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Speaker 3: this is recently published data from the World Health Organization

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Speaker 3: that lists the leading causes of death throughout the year

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Speaker 3: twenty twenty one. So it's a few years ago now,

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Speaker 3: but the data has just come out, and these ten

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Speaker 3: causes of death accounted for fifty seven percent of the

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Speaker 3: total deaths around the world. That year, which was sixty

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Speaker 3: eight million deaths.

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Speaker 2: It's a lot.

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Speaker 1: That's a lot of double dye a.

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Speaker 2: Lot of people. Have you got any idea of what

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Speaker 2: they could be?

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Speaker 1: Okay, what year will we twenty twenty one? I mean

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Speaker 1: you'd have to say covids up there, but I'm not

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Speaker 1: sure of number one.

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Speaker 3: COVID was number two, Number one was ischemic heart disease,

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Speaker 3: and number three was stroke. But there are a couple

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Speaker 3: of other ones on the list which surprised me, things

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Speaker 3: like trakier broncos and lung cancers and kidney disease. So

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Speaker 3: those are cut shocking ones. And if you want to

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Speaker 3: read the rest of the list, we have them all

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Speaker 3: on body soobeign come dot.

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Speaker 1: I like it, Well, I don't. I like what you're saying.

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Speaker 1: Not I don't like the death list.

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Speaker 2: Yeah, I hate to hear it, but it's good to

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Speaker 2: know exactly.

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Speaker 1: Long live that healthy heart. See you next week.

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Speaker 2: I'll see you then Bye.

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Speaker 1: If you did enjoy this chat, we have more. Yes,

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Speaker 1: make sure you're listening to our big sister podcasts called

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Speaker 1: Extra Healthy Ish. We drop a new episode of that

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Speaker 1: every Monday to Thursday. For more info, head to Bodyansoul

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Speaker 1: dot com dot au. You can tell us what you

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Speaker 1: thought of this episode or any episodes it. Just leave

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Speaker 1: us a review. You can rate this podcast and of

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Speaker 1: course you can subscribe and remember we are across social

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Speaker 1: media as well. Thanks again for tuning in and until tomorrow,

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Speaker 1: stay healthy,