1
00:00:00,080 --> 00:00:02,840
Speaker 1: Oh hello, welcome to Healthy Ish, your daily podcast from

2
00:00:02,880 --> 00:00:05,280
Speaker 1: Body and Soul. I am your host of Felicity Harley.

3
00:00:05,600 --> 00:00:10,120
Speaker 1: Have you heard of the new outdoor fitness workout called Rucking? Well,

4
00:00:10,200 --> 00:00:13,000
Speaker 1: if you follow the likes of US health expert doctor

5
00:00:13,039 --> 00:00:17,560
Speaker 1: Peter Attiya, or perhaps some outdoor influences from the US

6
00:00:17,800 --> 00:00:20,640
Speaker 1: like I do, you're probably curious. Joining me in the

7
00:00:20,680 --> 00:00:23,880
Speaker 1: studio today is film producer and entrepreneur Adam McDonald to

8
00:00:23,960 --> 00:00:28,520
Speaker 1: explain why it's the ultimate low impact cardio session for

9
00:00:28,600 --> 00:00:32,280
Speaker 1: body and mind. Now, we keep our Healthiest episodes quite short,

10
00:00:32,400 --> 00:00:34,440
Speaker 1: so if you want to hear more from Adam listening

11
00:00:34,440 --> 00:00:36,960
Speaker 1: to our sister podcast, Extra healthy Ish, where he shares

12
00:00:37,000 --> 00:00:40,680
Speaker 1: how he's cancer diagnosis inspired his health kick, you can

13
00:00:40,720 --> 00:00:57,320
Speaker 1: grab that one wherever you get your podcasts. Adam, Welcome

14
00:00:57,360 --> 00:00:57,959
Speaker 1: to healthy Ish.

15
00:00:58,080 --> 00:00:59,600
Speaker 2: Hey, Felicity, how are you good?

16
00:00:59,640 --> 00:00:59,960
Speaker 1: How are you?

17
00:01:00,280 --> 00:01:01,040
Speaker 2: Thanks for having me?

18
00:01:01,200 --> 00:01:03,880
Speaker 1: Oh? Thanks for coming in with all your rucks and

19
00:01:03,960 --> 00:01:04,600
Speaker 1: everything else.

20
00:01:04,760 --> 00:01:05,520
Speaker 2: Got a bit going on?

21
00:01:06,959 --> 00:01:09,200
Speaker 1: Tell us what is rucking? So?

22
00:01:09,400 --> 00:01:13,920
Speaker 2: Rucking is walking with weight, and I think you could

23
00:01:13,920 --> 00:01:16,839
Speaker 2: probably categorize it as running with weight or moving with weight,

24
00:01:16,920 --> 00:01:20,319
Speaker 2: but for all intensive purposes, it's basically just going for

25
00:01:20,360 --> 00:01:22,920
Speaker 2: a walk with some weight in a backpack called a rucksack,

26
00:01:23,360 --> 00:01:25,800
Speaker 2: and that's I think rucking. I think the rucksack come first,

27
00:01:25,800 --> 00:01:28,640
Speaker 2: and rucking came after that. So they've been using it

28
00:01:28,680 --> 00:01:32,160
Speaker 2: in the military for four years as a way to train

29
00:01:32,360 --> 00:01:36,240
Speaker 2: soldiers up in both strength and endurance, but in a

30
00:01:36,280 --> 00:01:39,640
Speaker 2: way that's going to minimize the chance of injury. So

31
00:01:40,000 --> 00:01:41,959
Speaker 2: we can thank the military for coming up with the

32
00:01:41,959 --> 00:01:45,440
Speaker 2: whole rucking thing. And yeah, it's just starting to get

33
00:01:45,480 --> 00:01:48,440
Speaker 2: a bit of mainstream coverage through general population as a

34
00:01:48,440 --> 00:01:53,000
Speaker 2: really good exercise modality for overall wellness because it kind

35
00:01:53,000 --> 00:01:56,280
Speaker 2: of hits a lot of key areas that people probably

36
00:01:56,360 --> 00:01:57,040
Speaker 2: need a bit of help with.

37
00:01:57,160 --> 00:01:59,360
Speaker 1: It's interesting because I have you know, we were talking

38
00:01:59,360 --> 00:02:02,120
Speaker 1: off air, but I do follow a fair few outdoor

39
00:02:02,560 --> 00:02:06,440
Speaker 1: sites and on Instagram in the US, and I'm seeing

40
00:02:06,440 --> 00:02:09,640
Speaker 1: this rocking pop up and then my first thought is,

41
00:02:09,880 --> 00:02:12,160
Speaker 1: but hang on, isn't that just walking with a backpack

42
00:02:12,200 --> 00:02:14,079
Speaker 1: with some water bottles in it? Haven't we been doing

43
00:02:14,080 --> 00:02:15,360
Speaker 1: this for a very long time?

44
00:02:15,840 --> 00:02:20,200
Speaker 2: I yeah, and I never did that. Actually, my experience

45
00:02:20,280 --> 00:02:24,359
Speaker 2: first was walking with a weight vest. But I do

46
00:02:24,520 --> 00:02:28,000
Speaker 2: now because I have a brand that is in that business.

47
00:02:28,040 --> 00:02:30,160
Speaker 2: I do see people walking around with what looks like

48
00:02:30,600 --> 00:02:34,040
Speaker 2: barbells wrapped in towels with their normal backpack on, which

49
00:02:34,080 --> 00:02:36,799
Speaker 2: is great. Like, and I for anyone listening that wants

50
00:02:36,840 --> 00:02:40,600
Speaker 2: to try rocking, and you know, the most cost effective

51
00:02:40,680 --> 00:02:42,680
Speaker 2: way to do it is to grab your existing backpack

52
00:02:42,720 --> 00:02:44,400
Speaker 2: and stick some weight in it, whether it's rice or

53
00:02:44,400 --> 00:02:48,040
Speaker 2: water bottles or books or but yeah, and just get

54
00:02:48,040 --> 00:02:49,480
Speaker 2: out and try it. And if you like it, then

55
00:02:49,520 --> 00:02:52,560
Speaker 2: you might look to get a more comfortable solution where

56
00:02:52,600 --> 00:02:54,440
Speaker 2: you can walk for longer and a whole lot more

57
00:02:54,440 --> 00:02:57,760
Speaker 2: comfort without having something stick in your back. But ultimately, yeah,

58
00:02:57,760 --> 00:03:00,360
Speaker 2: if everybody tomorrow grab the backpack and stuck wait in

59
00:03:00,400 --> 00:03:01,959
Speaker 2: it and went for a walk and just looked at

60
00:03:02,000 --> 00:03:04,960
Speaker 2: their whether they wear like an apple watch or a

61
00:03:05,000 --> 00:03:09,040
Speaker 2: garment or a whoop strap, you can compare the difference

62
00:03:09,240 --> 00:03:11,680
Speaker 2: between walking with some weight versus where you might just

63
00:03:11,720 --> 00:03:13,720
Speaker 2: go for a walk of a morning without your weight

64
00:03:14,040 --> 00:03:14,800
Speaker 2: or with the dogs.

65
00:03:15,040 --> 00:03:17,680
Speaker 1: So talk us through some of the health benefits, both

66
00:03:18,040 --> 00:03:21,280
Speaker 1: well physically and mentally. I'm sure there's some mentally as well.

67
00:03:21,520 --> 00:03:24,880
Speaker 2: Yeah, Well, just being outside as a general rule, exercising

68
00:03:24,880 --> 00:03:28,400
Speaker 2: outside versus exercising in a gym. There's a million studies

69
00:03:28,440 --> 00:03:31,160
Speaker 2: around the benefits of being outside, and I think the

70
00:03:31,240 --> 00:03:34,800
Speaker 2: closer you are to like wooded nature the better. So, yes,

71
00:03:34,840 --> 00:03:36,920
Speaker 2: you could walk around the City's probably better than walking

72
00:03:37,000 --> 00:03:38,800
Speaker 2: on a treadmill in a gym in the city. But

73
00:03:38,840 --> 00:03:40,600
Speaker 2: then if you get a chance to go out to

74
00:03:41,120 --> 00:03:43,080
Speaker 2: our rural areas and go for a walk where there's

75
00:03:43,080 --> 00:03:45,560
Speaker 2: lots of trees and stuff, there's added benefits on top

76
00:03:45,600 --> 00:03:48,600
Speaker 2: of that. So there's that there's a lot of mental

77
00:03:49,480 --> 00:03:51,920
Speaker 2: mental health stuff that's wrapped with that as well, like

78
00:03:52,200 --> 00:03:54,920
Speaker 2: getting out of under fluorescent lights and going out and

79
00:03:54,920 --> 00:03:59,680
Speaker 2: getting natural sunlight. From a common sensical standpoint, we're doing

80
00:03:59,680 --> 00:04:01,960
Speaker 2: some on it, and there have been some tests done

81
00:04:02,000 --> 00:04:06,360
Speaker 2: through the military in the US, but the going rate

82
00:04:06,440 --> 00:04:08,760
Speaker 2: is two to three times calorie burn. Seems to be

83
00:04:08,840 --> 00:04:11,520
Speaker 2: what most people tend to get. And as I've shared

84
00:04:11,520 --> 00:04:13,040
Speaker 2: with you, I just did a test where I've got

85
00:04:13,040 --> 00:04:15,960
Speaker 2: four point one seven times the calorie burn. But I

86
00:04:15,960 --> 00:04:17,840
Speaker 2: could be an outlier, and we're going to do a

87
00:04:17,880 --> 00:04:20,520
Speaker 2: lot more tests with some different demographics. But you've got

88
00:04:20,520 --> 00:04:24,040
Speaker 2: the bone density, you've got the soft tissue stuff. A

89
00:04:24,040 --> 00:04:27,000
Speaker 2: lot of people just go from walking to running if

90
00:04:27,040 --> 00:04:29,080
Speaker 2: you can ruck in between you get all that nice

91
00:04:29,120 --> 00:04:32,320
Speaker 2: soft tissue and cartilage like ready for the extra load

92
00:04:32,320 --> 00:04:33,880
Speaker 2: that you're going to get when you run, because I

93
00:04:33,880 --> 00:04:37,240
Speaker 2: think walking might put like two times your body weight

94
00:04:37,279 --> 00:04:40,080
Speaker 2: load onto you or your soft tissue and your joints.

95
00:04:40,480 --> 00:04:42,960
Speaker 2: If you run, it can be up to fifteen times.

96
00:04:43,080 --> 00:04:45,880
Speaker 2: Where we tend to see rucking is like the nice

97
00:04:45,880 --> 00:04:50,920
Speaker 2: little intermediary between walking and running, and that would probably

98
00:04:51,080 --> 00:04:53,039
Speaker 2: we're doing long term testing, but we think that that's

99
00:04:53,040 --> 00:04:55,479
Speaker 2: going to reduce runners injury, which is pretty prevalent.

100
00:04:55,560 --> 00:04:57,880
Speaker 1: Oh interesting, Can you build muscle from it because you're

101
00:04:57,880 --> 00:04:58,520
Speaker 1: adding load?

102
00:04:58,760 --> 00:05:02,640
Speaker 2: Yes, definitely, yes, So skeletal muscle mass is a no brainer.

103
00:05:02,760 --> 00:05:05,520
Speaker 2: And it's all that's very variable depending on how much

104
00:05:05,560 --> 00:05:09,559
Speaker 2: you choose to carry. And I vary my weight around

105
00:05:09,640 --> 00:05:12,320
Speaker 2: quite a bit, and that's the one of our key

106
00:05:12,360 --> 00:05:16,159
Speaker 2: product I developed that you can do smaller weight increment changes,

107
00:05:16,200 --> 00:05:18,120
Speaker 2: so you can change it at one kilo at a time.

108
00:05:18,200 --> 00:05:20,200
Speaker 2: So sometimes if I know I'm going for a really

109
00:05:20,240 --> 00:05:22,960
Speaker 2: long walk and I might not be feeling like it

110
00:05:23,000 --> 00:05:25,000
Speaker 2: with my back, or you know, if I've been slumped

111
00:05:25,000 --> 00:05:27,240
Speaker 2: over my computer and my posture has been a bit bare,

112
00:05:27,839 --> 00:05:30,320
Speaker 2: I might only go with six kilos but then sometimes

113
00:05:30,360 --> 00:05:32,000
Speaker 2: if I know I'm going to do a heill session

114
00:05:32,000 --> 00:05:33,880
Speaker 2: that's twenty minutes and that's all I've got, I might

115
00:05:33,920 --> 00:05:37,080
Speaker 2: put fifteen kilos in the pack and do hills and

116
00:05:37,120 --> 00:05:39,880
Speaker 2: then that blows me out within twenty minutes. So it's

117
00:05:39,960 --> 00:05:42,640
Speaker 2: kind of like choose your own adventure. But in general,

118
00:05:42,680 --> 00:05:45,400
Speaker 2: the more weight that you carry over a longer period

119
00:05:45,400 --> 00:05:46,760
Speaker 2: of time, the more muscle you'll.

120
00:05:46,560 --> 00:05:51,040
Speaker 1: Build, and endurance I'm sure helps as well, both physically

121
00:05:51,040 --> 00:05:53,560
Speaker 1: and mentally. Yeah, if you're carrying a heavy weight, I

122
00:05:53,560 --> 00:05:54,800
Speaker 1: can keep going, I can do this.

123
00:05:55,279 --> 00:05:58,400
Speaker 2: Yeah, builds endurance, Yeah, it's it's and it also like

124
00:05:58,440 --> 00:06:01,440
Speaker 2: for heart health, your heart's working hard at doing exactly

125
00:06:01,440 --> 00:06:04,120
Speaker 2: the same thing. I love it for the fact that

126
00:06:04,200 --> 00:06:07,640
Speaker 2: it's very inclusive, so you know, if you can walk,

127
00:06:07,680 --> 00:06:09,520
Speaker 2: you can ruck, and even if you start at one

128
00:06:09,600 --> 00:06:12,560
Speaker 2: kilo and work your way up, that's excellent. But if

129
00:06:12,600 --> 00:06:16,320
Speaker 2: you're meeting friends for a walk, there's not many exercise

130
00:06:16,440 --> 00:06:18,640
Speaker 2: modalities where you can do it with friends and have

131
00:06:18,800 --> 00:06:22,400
Speaker 2: equal benefit based on your fitness level. So say, for instance,

132
00:06:22,480 --> 00:06:25,120
Speaker 2: you turned up with three of your besties, they're all

133
00:06:25,160 --> 00:06:28,160
Speaker 2: a very different fitness level. The more unfit can carry

134
00:06:28,240 --> 00:06:30,520
Speaker 2: less weight the real fit you can load up like

135
00:06:30,760 --> 00:06:32,720
Speaker 2: put the fifteen kilos in their pack, and then you

136
00:06:32,800 --> 00:06:35,920
Speaker 2: might only go for a two or three kilometer stroll,

137
00:06:36,320 --> 00:06:39,160
Speaker 2: having a good chat and all that, but you'll come

138
00:06:39,200 --> 00:06:42,920
Speaker 2: back and everybody will kind of have an equal benefit

139
00:06:42,960 --> 00:06:45,279
Speaker 2: of that walk. Yeah, which is hard because I've tried

140
00:06:45,320 --> 00:06:47,080
Speaker 2: running with mates that are better runners than me, and

141
00:06:47,160 --> 00:06:49,680
Speaker 2: either I'm struggling and I can't even talk to keep

142
00:06:49,760 --> 00:06:50,960
Speaker 2: up with them, or they've got to run at my

143
00:06:51,000 --> 00:06:52,760
Speaker 2: pace and they don't really get a good workout. Great.

144
00:06:52,839 --> 00:06:55,400
Speaker 1: Yeah, that's a great point because it's a great exercise

145
00:06:56,600 --> 00:06:58,720
Speaker 1: modality to share as a group where you can actually

146
00:06:58,760 --> 00:06:59,280
Speaker 1: still talk.

147
00:06:59,480 --> 00:07:02,240
Speaker 2: Yeah, it's very social, like super social because you're not running.

148
00:07:02,279 --> 00:07:03,680
Speaker 2: It's hard to talk when what it is for me,

149
00:07:03,760 --> 00:07:05,480
Speaker 2: it's hard to talk when I'm running me too.

150
00:07:06,279 --> 00:07:10,040
Speaker 1: So basically it's about adding weight in any weight that

151
00:07:10,120 --> 00:07:13,960
Speaker 1: might suit you, and your ability to a rucksack yep,

152
00:07:14,120 --> 00:07:16,440
Speaker 1: and going for however the duration forever long you want

153
00:07:16,600 --> 00:07:19,480
Speaker 1: short or long or your adventure. Now the big question

154
00:07:19,600 --> 00:07:22,560
Speaker 1: for someone with sore shoulders and a sore neck? Are

155
00:07:22,600 --> 00:07:24,520
Speaker 1: there any downside? Is there anyone who can't ruck?

156
00:07:26,120 --> 00:07:29,480
Speaker 2: If you had really serious like compressed disc issues. I'd

157
00:07:29,480 --> 00:07:32,720
Speaker 2: probably chat to your Cairo or osteo or just to

158
00:07:32,800 --> 00:07:34,560
Speaker 2: check to see if it's all right. But same things,

159
00:07:34,600 --> 00:07:37,320
Speaker 2: Start light, don't go too heavy to start with what

160
00:07:37,400 --> 00:07:39,280
Speaker 2: we do find like a lot of the feedback I'm

161
00:07:39,320 --> 00:07:44,040
Speaker 2: getting now we're all slumped over laptops and mobile phones

162
00:07:44,080 --> 00:07:46,960
Speaker 2: and we've kind of got this like question mark shape

163
00:07:46,960 --> 00:07:50,160
Speaker 2: with our posture. When you do, particularly with the rocksack,

164
00:07:50,960 --> 00:07:53,600
Speaker 2: it puts like it corrects your posture and you feel it.

165
00:07:53,640 --> 00:07:55,440
Speaker 2: And so that's the biggest way o fact that we

166
00:07:55,480 --> 00:07:57,600
Speaker 2: get when we do a rock club meeting and demo

167
00:07:57,840 --> 00:08:00,360
Speaker 2: with people is that they put it on and they go, oh,

168
00:08:00,480 --> 00:08:02,640
Speaker 2: it opens your shoulders up, and it's so Postrarely it

169
00:08:02,720 --> 00:08:04,840
Speaker 2: is really good. But I would say that if you

170
00:08:05,240 --> 00:08:06,880
Speaker 2: if you know that you've got a back injury or

171
00:08:06,920 --> 00:08:09,680
Speaker 2: neck injury, just get it cleared before you start and

172
00:08:09,760 --> 00:08:12,320
Speaker 2: start light, Like, don't go out with something that is

173
00:08:12,360 --> 00:08:13,360
Speaker 2: going to do more damage.

174
00:08:13,920 --> 00:08:17,040
Speaker 1: How often do you ruck? What's your rock weekly rucking schedule?

175
00:08:17,040 --> 00:08:17,640
Speaker 1: What does it look like?

176
00:08:18,400 --> 00:08:22,400
Speaker 2: I do daily? So for me, I've found a little

177
00:08:22,440 --> 00:08:27,160
Speaker 2: hack with blood sugar because I'm diabetic type two diabetics.

178
00:08:27,200 --> 00:08:31,360
Speaker 2: So it's all my fault. But I if I go

179
00:08:31,480 --> 00:08:33,920
Speaker 2: for a walk after I eat within half an hour,

180
00:08:34,080 --> 00:08:37,679
Speaker 2: it minimizes my blood sugar spike. And because I'm insulin resistant,

181
00:08:37,960 --> 00:08:41,400
Speaker 2: then I don't combat that very well. So on my

182
00:08:41,520 --> 00:08:45,000
Speaker 2: breakfast and lunch walks after I eat, I go for

183
00:08:45,040 --> 00:08:47,200
Speaker 2: about a twenty minute ruck. So I wear weight in

184
00:08:47,200 --> 00:08:49,120
Speaker 2: that one, but the dinner one, I don't wear weight.

185
00:08:49,160 --> 00:08:51,000
Speaker 2: I actually just go for a walk without any weight

186
00:08:51,040 --> 00:08:54,560
Speaker 2: because it's just a stressor that I think will affect

187
00:08:54,600 --> 00:08:56,680
Speaker 2: my sleep. I haven't tested it, and it's just my

188
00:08:56,760 --> 00:08:59,800
Speaker 2: theory on it. But so I do those two rucks

189
00:09:00,120 --> 00:09:04,000
Speaker 2: because we are meeting up with gyms and church groups

190
00:09:04,040 --> 00:09:06,760
Speaker 2: and just general interest groups to do demo days. So

191
00:09:06,800 --> 00:09:08,800
Speaker 2: we do rock clubs. I turn up with a trailer

192
00:09:08,840 --> 00:09:11,960
Speaker 2: full of demo rucks and rucksacks, and so depending on

193
00:09:12,000 --> 00:09:13,880
Speaker 2: how many of them I get booked. Like sometimes I

194
00:09:13,880 --> 00:09:16,560
Speaker 2: can ruck probably up to twenty twenty kilometers a day

195
00:09:16,800 --> 00:09:19,080
Speaker 2: because I might do two of those things. Yeah, but

196
00:09:19,120 --> 00:09:21,720
Speaker 2: we call it ruck Buddies. We've got this little group

197
00:09:21,760 --> 00:09:24,200
Speaker 2: that we meet up on weekends at different locations.

198
00:09:24,240 --> 00:09:27,840
Speaker 1: And that's the real posse, isn't That is cool? Yeah?

199
00:09:28,000 --> 00:09:30,319
Speaker 2: And that's what I love about it because there's outside

200
00:09:30,320 --> 00:09:33,400
Speaker 2: of I guess maybe pickleball, but you still need some

201
00:09:33,520 --> 00:09:37,360
Speaker 2: kind of hand eye coordination with pickleball. There's just not

202
00:09:37,440 --> 00:09:40,160
Speaker 2: many activities that you can do that's very inclusive, like.

203
00:09:40,160 --> 00:09:42,560
Speaker 1: The new rock club be go on the run club,

204
00:09:42,880 --> 00:09:43,320
Speaker 1: ruck club.

205
00:09:43,400 --> 00:09:45,640
Speaker 2: Yeah, well, I still love a run club, but the

206
00:09:45,760 --> 00:09:50,120
Speaker 2: reality is is that it's hard. Even like I've been

207
00:09:50,200 --> 00:09:55,040
Speaker 2: running for twelve to sixteen months now, in a run

208
00:09:55,080 --> 00:09:57,760
Speaker 2: club scenario, I'm still probably one of the slowest. Like

209
00:09:57,840 --> 00:09:59,880
Speaker 2: if I do park run, I'm still doing like a

210
00:10:00,040 --> 00:10:02,520
Speaker 2: twenty seven twenty eight minute park round. And part like

211
00:10:02,840 --> 00:10:05,520
Speaker 2: you come to these club meetings, these run clubs, and

212
00:10:05,559 --> 00:10:07,400
Speaker 2: then you've got your fast guys that you just don't

213
00:10:07,400 --> 00:10:08,800
Speaker 2: see till you get back and you might have a

214
00:10:08,840 --> 00:10:11,440
Speaker 2: coffee and then you've got a few people behind you.

215
00:10:11,480 --> 00:10:13,960
Speaker 2: But it's still like outside of meeting as a group

216
00:10:14,000 --> 00:10:15,880
Speaker 2: before you start a meeting a group at the end,

217
00:10:15,920 --> 00:10:18,400
Speaker 2: it's not very inclusive in the middle. So that's where

218
00:10:18,480 --> 00:10:20,480
Speaker 2: rock clubs are cool. And when we do a rock club,

219
00:10:20,960 --> 00:10:23,280
Speaker 2: you just all you hear is chatter and chatter and chatter,

220
00:10:23,360 --> 00:10:25,280
Speaker 2: like everyone's just having a good time having a chat.

221
00:10:25,280 --> 00:10:28,000
Speaker 2: We try to pick in nice, very scenic locations beside

222
00:10:28,040 --> 00:10:29,960
Speaker 2: a lake or a beach or something. And yeah, yeah,

223
00:10:29,960 --> 00:10:30,640
Speaker 2: it's been really good.

224
00:10:30,679 --> 00:10:32,400
Speaker 1: I like it. Adam, thank you for coming on health You, no.

225
00:10:32,440 --> 00:10:33,400
Speaker 2: Worries, Thanks for having me.

226
00:10:40,880 --> 00:10:43,520
Speaker 1: There we go friends. A little bit about the new

227
00:10:43,800 --> 00:10:47,000
Speaker 1: outdoor sport, well is it new, perhaps it's been around

228
00:10:47,040 --> 00:10:51,160
Speaker 1: for a while called rucking. Good for well, not just

229
00:10:51,200 --> 00:10:55,800
Speaker 1: the body endurance, strength, but also the mind. Hey, make

230
00:10:55,800 --> 00:10:57,960
Speaker 1: sure you're listening to Extra Healthy to Adams up on

231
00:10:57,960 --> 00:11:01,080
Speaker 1: that one talking about his cancer diagno. If you did

232
00:11:01,160 --> 00:11:04,520
Speaker 1: enjoy this chat, tell us rate and review of this episode,

233
00:11:04,880 --> 00:11:07,000
Speaker 1: subscribe to this podcast. If you do have an idea

234
00:11:07,200 --> 00:11:10,199
Speaker 1: for a guest or a topic that you'd like us

235
00:11:10,280 --> 00:11:13,120
Speaker 1: to talk about on Healthish or Extra Healthish, make sure

236
00:11:13,160 --> 00:11:16,240
Speaker 1: you DM me at Felicity Halley and of course follow

237
00:11:16,320 --> 00:11:18,520
Speaker 1: us on socials of Body and Soul. Grab our print

238
00:11:18,640 --> 00:11:20,839
Speaker 1: edition which is out in your local Sunday paper. Bodyansoul

239
00:11:20,840 --> 00:11:23,199
Speaker 1: dot com dot you is the place to go. Thanks

240
00:11:23,200 --> 00:11:24,800
Speaker 1: again for listening, and stay Healthy is