Speaker 1: Welcome to today's executive insights by media Corp webinar, optimizing
Speaker 1: efficiency through health and wellness. We always need to learn
Speaker 1: a little something about that. My name is Sonia from
Speaker 1: 987 and I'll be your moderator for today. Now, in
Speaker 1: this session, we'll be discussing striking a harmonious balance between
Speaker 1: career pursuits and personal well being in today's fast paced world.
Speaker 1: I myself am still trying to strike that balance and
Speaker 1: look for the answers. And we're also exploring ways to
Speaker 1: enhance your physical and
Speaker 1: resilience as we delve into nutrition, medicine, fitness. I mean,
Speaker 1: they're all intertwined and we all could use a little
Speaker 1: bit more education when it comes to that. So here
Speaker 1: we go with our speakers here. Today, we're very, very
Speaker 1: honored to have them take time out of their busy
Speaker 1: schedules to join us. Please. Welcome first Dr C Hui,
Speaker 1: senior consultant, medical oncology at Parkway Cancer Center. Now, doctor
Speaker 1: C was a medical oncology consultant at the National Cancer
Speaker 1: Center and KK Women
Speaker 1: and Children's Hospital. So specializing in the adult breast and
Speaker 1: gynecologic cancers as well before pursuing internal medicine training at
Speaker 1: Singapore General Hospital. Now, currently, she is a member of
Speaker 1: multiple very very prestigious societies, International Gynecologic Cancer Society, American
Speaker 1: Society of Clinical Oncology and many more. So let's say
Speaker 1: hello to Dr C. Good morning, everybody up next, we
Speaker 1: have
Speaker 1: physician Eric Tan T MC expert at Yu Yan Sang Singapore.
Speaker 1: I've always been very curious about traditional medicine as well.
Speaker 1: So a very good chance for us to ask many
Speaker 1: questions here. Physician Eric graduated from Beijing University of Chinese
Speaker 1: Medicine with a degree in medicine. And he furthered his
Speaker 1: academic journey by earning a degree in biomedical science and
Speaker 1: traditional Chinese medicine from Nanyang Technological University as well. So
Speaker 1: let's say hi to physician Eric. Hi.
Speaker 2: Hi, son. Hi, everyone. Hi morning.
Speaker 1: How are you today?
Speaker 2: Morning? Yes, I'm, I'm good. I'm so excited for today.
Speaker 1: Fantastic, because I think we got tons of questions right
Speaker 1: for you as well. So I hope you're ready for
Speaker 1: that
Speaker 1: last. But not least we have Tian Raif celebrity fitness trainer.
Speaker 1: She's a renowned figure here in Singapore and girl, I
Speaker 1: have to say she is so so so fit. I'm
Speaker 1: always so inspired by her. She's excelled as a top
Speaker 1: celebrity fitness trainer, singer songwriter. And also she's popular on
Speaker 1: social media too. And youtube, she specializes in women's weight
Speaker 1: loss and strength training while also positively
Speaker 1: impacting diverse individuals on their journey to a healthier lifestyle.
Speaker 1: She was formerly a bodybuilder and a top five finalists
Speaker 1: in the Miss Universe Singapore competition too. But she's really
Speaker 1: shifted her focus to championing the importance of exercise for
Speaker 1: mental health too. And she's coc created something called No Sweats.
Speaker 1: It's a groundbreaking personal training app which I'm sure she'll
Speaker 1: tell you more about in just a little while. So, hello, Tian. Welcome.
Speaker 1: Wow, that was such a kind introduction. Thank you so
Speaker 1: much for that. Good morning. Everybody. You look fresh as
Speaker 1: always did you already put a workout in before you
Speaker 1: joined us this morning? Um Maybe I might have. OK,
Speaker 1: I'm sure she did.
Speaker 1: Uh welcome to our three wonderful panelists for joining us
Speaker 1: today for taking the time out to really have this discussion. Now,
Speaker 1: there's some fascinating studies going around. I'm sure you read
Speaker 1: a lot of uh articles and a lot of information
Speaker 1: out there so much available out there right now. Now,
Speaker 1: in this fascinating healthcare study, recently, it uncovers attitude shifts
Speaker 1: post pandemic. So out of the 1100 Singapore respondents and
Speaker 1: it's a total of like 9000 worldwide, 88% of
Speaker 1: Singaporeans are reassessing their lives. So this is higher than
Speaker 1: the global average of 79%. Now, material possessions are no
Speaker 1: longer the be all and end all. Now, we are
Speaker 1: actually actively thinking about non materialistic aspects, you know, things
Speaker 1: like time spent with family and friends, physical emotional resilience
Speaker 1: and I think all of which were also born from
Speaker 1: the pandemic in some way, you know, we had to adapt,
Speaker 1: we had to acclimatize and learn a lot about ourselves too.
Speaker 1: Now, 31% of Singapore respondents are also considering more natural
Speaker 1: approaches to diet to well being. And I'm sure this
Speaker 1: is music to a lot of professionals ears because we've
Speaker 1: been trying to encourage healthier lifestyles to a lot of people. Right.
Speaker 1: However, on the other end, 41% are more worried about illness,
Speaker 1: about falling sick. This is the second highest population in
Speaker 1: the survey just behind Hong Kong. So I think it's
Speaker 1: very obvious that we are reassessing our priorities and how
Speaker 1: everything has affected us and influence our choices
Speaker 1: in our lives too. Right? So we're going to address
Speaker 1: this with our speakers. But before anything else, let's get
Speaker 1: into a poll first. Now let's get to that slide,
Speaker 1: the first poll in question for you here today, which
Speaker 1: we would love for you to answer so we can
Speaker 1: get a better sense of our listeners and our viewers
Speaker 1: here today is your work desk bound. So the definition
Speaker 1: of it is, do you spend at least 6 to
Speaker 1: 8 hours sitting down daily? All right, we have, we
Speaker 1: have the results is your work desk bound.
Speaker 1: 86% of you said yes. Wow. Only 14% of you
Speaker 1: are saying no at this point. Ok. Um I'm part
Speaker 1: of the 14%. So even though I am in the
Speaker 1: studio early in the morning, 6 to 10 a.m. please
Speaker 1: tune in by the way, on 987. I drive you
Speaker 1: to work, ah, shameless plug. Here. I sit down for
Speaker 1: maybe like, 34 hours. But the rest of my day
Speaker 1: I'm spending walking around doing shoots, you know, I'm quite
Speaker 1: active and on my feet most of the time. So
Speaker 1: I'm not really des bound,
Speaker 1: but 6 to 8 hours is very common. A lot
Speaker 1: of my friends, my peers, you know, um, maybe even
Speaker 1: your family members, your parents uh will be doing that
Speaker 1: as well. So we're going to dive straight into it uh,
Speaker 1: with the next question too, to get a better sense.
Speaker 1: What topics are you most interested to talk about and
Speaker 1: find out more about today. Here are your options, food
Speaker 1: and nutrition, physical fitness, TCM or holistic medicine,
Speaker 1: mental wellness and resilience. Here are your four choices you
Speaker 1: are able to select. Now, let's see what the results
Speaker 1: are in just a moment. I love these polls. Ok.
Speaker 1: Here we go. Quite even I must say, um, food
Speaker 1: and nutrition in and I would say mental wellness and
Speaker 1: resilience kind of almost tight at this point. Physical fitness
Speaker 1: as well. Um, TCM and holistic medicine. I would say
Speaker 1: everything is quite evenly spread. Um, food and nutrition and
Speaker 1: mental wellness and resilience are at the top of the
Speaker 1: list right now. Ok. Let's start with doctor C. Welcome back. Yes. Yes. Ok.
Speaker 1: So let's start with you now. What is the role
Speaker 1: of nutrition? Not just in health but also in mental
Speaker 1: well being at this point,
Speaker 1: you know, I think we, we, you know, as, as Singaporeans,
Speaker 1: we're all foodies, but it is very clear that we
Speaker 1: need food to grow and, and to be well, um
Speaker 1: you know, as we all know that the food is
Speaker 1: always divided into the three macros and all the micros,
Speaker 1: it's probably more important, but the micros, it's easy to
Speaker 1: get carbohydrate to get fat, to get protein.
Speaker 1: But what is it in our food that really makes
Speaker 1: us healthy? It is really the micronutrients. If we have
Speaker 1: too much sugar, it is, it is well known to
Speaker 1: play around with our mental well being, it can cause
Speaker 1: a mess up in the the hormones in the brain
Speaker 1: and that can, can kind of cause us to have
Speaker 1: a severe hyperglycemia and hypo which can create depression.
Speaker 1: And of course, all this doesn't help us to, to distress.
Speaker 1: And therefore, you know, I'm a medical oncologist, so distress
Speaker 1: and therefore reduce the risk of cancer. So in a way,
Speaker 1: too much sugar will lead to the risk of increasing cancers.
Speaker 1: Um too much fat fatty food can also lead to
Speaker 1: the increased risk of cancer. And with all that, of course,
Speaker 1: that reduces mental well being. So food is very linked
Speaker 1: to mental well being.
Speaker 1: So, I mean, I know you're a medical professional and
Speaker 1: there was a lot of big words that you also
Speaker 1: used early on can I just um simplify a little
Speaker 1: bit perhaps. Do you have any suggestions? Like, what are
Speaker 1: some foods that are good to encourage that kind of,
Speaker 1: you know, better balance in our, in our mental state
Speaker 1: and well being, I think if there's one thing that
Speaker 1: we have to focus on and that will be protein,
Speaker 1: protein is number one fat is number two and carbohydrate
Speaker 1: is number three. Interestingly,
Speaker 1: we have a lot of vitamins that and minerals that
Speaker 1: require fatty acids to be absorbed in our body. So
Speaker 1: if we don't have enough fat in our diet, we
Speaker 1: won't be able to absorb those. And of course, protein
Speaker 1: is the building block of a body. If we don't
Speaker 1: have enough of that, then definitely we can become malnutrition
Speaker 1: or relatively malnutrition. Nothing to do with how much we weigh.
Speaker 1: We can be big. We can be heavy but very
Speaker 1: malnutrition because of sarcopenia or the loss of muscle mass.
Speaker 1: That's a, that's a very good point. But when you
Speaker 1: say fat, do you mean good fat, like avocados and stuff?
Speaker 1: That's a good one, right? Please say avocados. Yes. Yes.
Speaker 1: I mean it's essential fat, basically mono unsaturated fat, poly,
Speaker 1: unsaturated fat, learning a lot already. And it's only been
Speaker 1: a few minutes into the webinar. Ok. There are a
Speaker 1: lot of myths and misconceptions sometimes surrounding nutrition. And you know,
Speaker 1: now with our easy access online, there's so much information
Speaker 1: out there, there's tiktok, there's Instagram there's whatever it is
Speaker 1: that you read out there, that could be fake news
Speaker 1: as well.
Speaker 1: What is one myth or misconception that you keep hearing
Speaker 1: from your patients? I know doctors probably have a lot
Speaker 1: that they hear. What is one that you recall off
Speaker 1: the top of your head? Actually, there's only two primarily.
Speaker 1: Number one, eating meat is bad and number two eating
Speaker 1: fruits are good.
Speaker 1: So this is the myth. I, I like to, to,
Speaker 1: to have it on record that too much fruits is
Speaker 1: bad and too little meat is bad. So is everything
Speaker 1: is about in moderation between meat and fruit. I'd rather
Speaker 1: my patients eat meat than to eat fruit because they
Speaker 1: can overeat fruit and never overeat meat.
Speaker 1: Interesting. I'm taking notes right now, like I'm taking notes,
Speaker 1: but there are some things that we hear as well.
Speaker 1: Um And I know this might sound a little crazy
Speaker 1: but uh I've heard things like, oh, you can burn
Speaker 1: fat from like eating grapefruit or a cabbage soup diet.
Speaker 1: You know, that kind of stuff. Like, what's all that about?
Speaker 1: Have you heard of these, by the way? Yes, of course.
Speaker 1: I mean, with all I have personally tried the cabbage
Speaker 1: food diet
Speaker 1: and the great food diet myself. But as far as
Speaker 1: we're concerned, as long as we are fueling our body
Speaker 1: with external sources of food, we will probably never really
Speaker 1: burn fat. We can only burn fat when we have
Speaker 1: exhausted the food that we've eaten in our stomach, the
Speaker 1: glycogen in our liver before we start to burn fat
Speaker 1: in our body. So we, we, there isn't any really
Speaker 1: any food that helps to burn fat. Um,
Speaker 1: but there are foods which can help us to tap
Speaker 1: into the, the stored glycogen in our liver and our muscles,
Speaker 1: we use it up and then we can begin to
Speaker 1: burn the fat in our body.
Speaker 1: So if I end up taking a lot of simple sugars,
Speaker 1: then I never reached the fat in my body to
Speaker 1: burn it. But if I have relatively little sugar and
Speaker 1: I need to tap into my body's reserves, then we
Speaker 1: begin to burn fat. So that's the myth that most
Speaker 1: people have. OK. Yeah, that's a very good perception but
Speaker 1: just to clear the air as well, when you say
Speaker 1: protein is good, you know, meat is good, not like
Speaker 1: a five w you all the time, right? It's got
Speaker 1: to be something, something more more healthier, right? That's what you,
Speaker 1: well, actually beef is probably the best animal protein one
Speaker 1: can afford on earth. So if I can eat like
Speaker 1: 50 g of wagyu beef every single day and keep
Speaker 1: it to 50 g, that's actually a super source of protein. Wow.
Speaker 1: But I think the problem is we can't keep the
Speaker 1: 50 g. So we start, we start the Yeah, the similarly,
Speaker 1: we also cannot keep to say two fruits a day.
Speaker 1: Or two servings of fruits a day. I always tell
Speaker 1: my patients if I were to present them with a
Speaker 1: plan
Speaker 1: of drumsticks, chicken wings, they will look at it and
Speaker 1: go that's too much. But if I present them with
Speaker 1: a whole platter of fruit, um three times a day,
Speaker 1: they will say, oh, that's really lovely. If the doctor
Speaker 1: say I can eat it, I'll eat it and they
Speaker 1: will eat it. But that's almost equivalent to 200 g
Speaker 1: of sugar if they were to eat three platters of
Speaker 1: fruit a day. So everything is in moderation. The important
Speaker 1: thing is to equip ourselves with knowing how much is
Speaker 1: too much and how much is enough.
Speaker 1: Yeah. No, that's a good point because what we might
Speaker 1: be doing like what we think is right, could be
Speaker 1: damaging our, our health instead. Yeah. Well, I will get
Speaker 1: our Tian and Eric to jump in in just a
Speaker 1: little while. One more question for you. Doctor C before I,
Speaker 1: I move on intermittent fasting. I've heard so much about this.
Speaker 1: You know, so many of my friends have tried it.
Speaker 1: Um Some people swear by it, it's supposedly good for
Speaker 1: metabolism to lose weight faster, to get your everything back
Speaker 1: in check. It is true or false. I must know.
Speaker 1: Yes, it is true. There are multiple studies that show
Speaker 1: that fasting is good for the body for longevity. Um
Speaker 1: Essentially it's caloric restriction. It doesn't really matter how long,
Speaker 1: a person intermittently fast to some people, 12 hours of
Speaker 1: not eating is already fasting to some people. 24 hours
Speaker 1: of fasting is what they do normally. So intermittent fasting
Speaker 1: just means that this person
Speaker 1: omits one meal when the body is still digesting the
Speaker 1: previous meal and that they let the body have some
Speaker 1: chance to digest and to utilize whatever they've eaten in
Speaker 1: the previous meal. So that will ultimately hopefully lead to
Speaker 1: a caloric restriction, which will slow down the metabolism and
Speaker 1: therefore reduce the risk of cardiovascular and health cardiovascular diseases
Speaker 1: as well as prevent cancer. But the key here is
Speaker 1: caloric restriction.
Speaker 1: Um ok. So what you're saying is also you have
Speaker 1: to be very well read and well informed before you
Speaker 1: make any sort of decision to do any form of
Speaker 1: intermittent fasting, follow your friends. Yeah, there's no point in fasting,
Speaker 1: fasting for say 20 hours and then go out and
Speaker 1: eat 4000 calories worth of food. It isn't going to
Speaker 1: help at all. I'm not gonna lie. If I am
Speaker 1: not eating for 24 hours, I'm definitely gonna eat like
Speaker 1: two pair of Hokkien me, you know what I mean?
Speaker 1: So
Speaker 1: that's just, that's in the assumption you can, you can
Speaker 1: actually accept that your body can accept it most of
Speaker 1: the time. You can't, you will feel very sick after that.
Speaker 1: That is very true. Thank you so much, Doctor C
Speaker 1: for very insightful. Last couple of minutes, please stick around. Um,
Speaker 1: Tian and Eric, I just want you guys to jump
Speaker 1: in quickly as well. Um How does your diet look
Speaker 1: like after hearing everything that doctors had to say, Tian,
Speaker 1: do you kind of practice some of these things that
Speaker 1: were mentioned earlier?
Speaker 1: Well, I'm so, I think we're really blessed today to
Speaker 1: have doctor C sit in the best way. Um, really
Speaker 1: driving home the scientific perspective of these diets because intermittent
Speaker 1: fasting keto dieting, you know, it's all the rage and
Speaker 1: I think it's really important to look at the signs
Speaker 1: of it and I joking behind you. And we also
Speaker 1: find that, you know, it's also great that um people
Speaker 1: have now debunked those misconceptions about having, you know, high
Speaker 1: food diet and about,
Speaker 1: you know, having high amounts of protein or whether that's
Speaker 1: good for you. I completely agree. I'm on, I'm with
Speaker 1: her in that high amounts of proteins is so important.
Speaker 1: I think it's really essential for you to fill your
Speaker 1: body with the protein because that is the building block
Speaker 1: of muscles. And I'm going to talk a little bit
Speaker 1: about copia a little bit later, but it's so true
Speaker 1: that after the age of 30 it's a known thing
Speaker 1: that women start to lose muscle mass and the muscles
Speaker 1: start to atrophy. So what's really important is to fuel
Speaker 1: your body with that protein to
Speaker 1: make sure that we have that muscle because it's so important.
Speaker 1: And also, you know, debunking that misconception of having a
Speaker 1: high carb diet and why, you know, people are all
Speaker 1: about eating less carbs, which is really good for your
Speaker 1: body because I think having less carbs and less sugar
Speaker 1: is going to allow your body to put, to delve
Speaker 1: into those, those sugars and then delve into your fat
Speaker 1: and then use that as energy, which is actually a
Speaker 1: more efficient source of energy for your body.
Speaker 1: And I, I also believe that once you take your
Speaker 1: first bite of carb, it's like, wow, there's no turning back,
Speaker 1: you just keep going. It sparks off that something in
Speaker 1: your brain, right? I mean, I'm no, I'm no professional,
Speaker 1: but that's how I feel. Um Just a quick one.
Speaker 1: I've got a question coming in for doctor C. Um
Speaker 1: I heard that red meat is bad and white meat
Speaker 1: is good. How true is that? Doctor C directed to you?
Speaker 1: Generally speaking, red meat has more fat and more uh
Speaker 1: unsaturated fat. So generally speaking, if we say that we
Speaker 1: eat a lot of red meat, especially if it's Chargrill,
Speaker 1: then studies have shown that um anything more than 500
Speaker 1: g a week can be associated with certain cancers, such
Speaker 1: as breast cancer, uterine cancer, and colon cancer. Um But
Speaker 1: if we think about it, not many people,
Speaker 1: we're gonna eat 100 g of red meat every single day.
Speaker 1: Uh Most of the time we eat it twice a
Speaker 1: week or so. Now, white meat, which is uh breast meat,
Speaker 1: uh chicken breast meat has less um unsaturated fat. And therefore,
Speaker 1: it's supposed to be healthier from the fat point of view.
Speaker 1: But overall, there is only that amount of protein that
Speaker 1: we need, which is calculated at probably approximately a gram
Speaker 1: per kilo of body weight for any sedentary person. So,
Speaker 1: as long as we don't exceed that, a moderation of
Speaker 1: a mix between the red meat and white meat would
Speaker 1: be ok. Certainly, something that we can talk about it
Speaker 1: here on a webinar isn't going to be the same
Speaker 1: as a personalized um kind of nutritional advice that one
Speaker 1: can give for any particular person, especially if they have
Speaker 1: high cholesterol and diabetes and other issues. Well, actually, that's
Speaker 1: a very good question because for patients with high cholesterol
Speaker 1: and diabetes, this is actually a question coming from Adrian.
Speaker 1: Would beef and fruits be a no, no in the diet?
Speaker 1: What's an alternative besides, you know, exercising clean water and
Speaker 1: so on if you could answer Adrian? Yeah. So he's
Speaker 1: absolutely right. So um if, if those who knows me,
Speaker 1: all my patients know me to be very anti fruit,
Speaker 1: I tell patients um if possible never to eat any
Speaker 1: fruit because even when we say no fruits at all,
Speaker 1: you manage to squeeze some fruits in. So we say
Speaker 1: go ahead and eat fruits and vegetables. It will be
Speaker 1: nine servings of fruits and one serving of vegetables. So
Speaker 1: um if there are any fruits to be eaten, it
Speaker 1: is I just stick to the berries. The blueberries, strawberries,
Speaker 1: the blackberries, the raspberries, um the mulberries, all these are
Speaker 1: very low
Speaker 1: in sugar and it is known not to like the
Speaker 1: the the sugar of the diabetic patient that much. But again,
Speaker 1: we have to be doing in moderation no more than
Speaker 1: perhaps 100 g of all these berries added together for
Speaker 1: the whole day. But in terms of beef, again, if
Speaker 1: beef is the best source of animal protein, in order
Speaker 1: to get the same amount of protein, we would have
Speaker 1: to eat a lot of vegetables and sometimes the intestines
Speaker 1: cannot deal with so much fiber.
Speaker 1: So um in moderation control the amount of beef and
Speaker 1: control the amount of sugar in the fruits. Of course,
Speaker 1: we are not asking people to just go out and
Speaker 1: exercise and drink clean water. Even when there's prolonged fasting,
Speaker 1: we call it the fast mimicking diet where we permit
Speaker 1: a person to take approximately 300 to 400
Speaker 1: kilo calories of food in order to keep and sustain
Speaker 1: the body's normal function. So everything in moderation and know
Speaker 1: how much is little and how much is too much.
Speaker 1: Thank you so much for that doctor C and thank
Speaker 1: you for your question so far. That's exactly the way
Speaker 1: to go. If you ever have any questions at all,
Speaker 1: drop it in the chat box. We'll address them as
Speaker 1: we move along as well. Ok, so up next, we
Speaker 1: have t
Speaker 1: now earlier on you told us a little bit about,
Speaker 1: you know, an insight into your diet. And of course,
Speaker 1: everything is always very enlightening when we find out more
Speaker 1: about the nutrition from our professionals and our experts as well.
Speaker 1: So Tian over to you, now we're talking about the
Speaker 1: holistic approach to well being and I know that you
Speaker 1: really champion that you're really big on, on wellness, on
Speaker 1: mental health as well. But Tian, in your opinion,
Speaker 1: is holistic well being and wellness, something that you feel
Speaker 1: like you still have to explain to people. Like, what
Speaker 1: is that all about? Do people still ask you, how
Speaker 1: do I take care of my wellness? How do I
Speaker 1: do this?
Speaker 1: Yes. So I think for a lot of people, they
Speaker 1: come to me as a personal trainer, a lot of
Speaker 1: them are here with the intention of OK, I need
Speaker 1: to lose weight or I'm trying to lose fat and
Speaker 1: I want to look a certain way. So I think
Speaker 1: that actually comes as the main motivation for a lot
Speaker 1: of my personal clients. But I think what it has
Speaker 1: evolved into is that there's been a big shift into
Speaker 1: people wanting
Speaker 1: to exercise as a habit just for their mental well
Speaker 1: being and for the mental health because they've realized that OK, yes,
Speaker 1: there is that aesthetics purpose to exercising. They want to
Speaker 1: look good, they want to lose weight. But then I
Speaker 1: think now that there's a rise in this importance, mental health,
Speaker 1: mental wellness, working out as a foundation for a healthier
Speaker 1: life or for a happier life. I think that now
Speaker 1: people have started to realize that they feel the difference,
Speaker 1: not only see the difference, but they feel the difference.
Speaker 1: And once you feel that difference, you become kind of
Speaker 1: addicted to this fitness lifestyle. And I think that this
Speaker 1: has been such a encouraging shift that I've seen in
Speaker 1: the fitness industry that people are not just focusing on aesthetics,
Speaker 1: looking a certain way, they actually want to do it
Speaker 1: for the health, for their mental well being.
Speaker 1: No, I think that is so important to bring up
Speaker 1: because the more that we're exposed to so much different
Speaker 1: content nowadays on social media, we keep thinking like, oh,
Speaker 1: this is my ideal body or like, oh, I need
Speaker 1: to take a picture of this model and pin it
Speaker 1: on my wall. And this is my resolution for this year.
Speaker 1: And sometimes it's unreal
Speaker 1: realistic because we're just not born this way or we
Speaker 1: don't have access to certain, I don't know, treatments or
Speaker 1: whatever it is. These celebrities are doing unrealistic goals. And
Speaker 1: that's what I like about you because you're very real
Speaker 1: and you show us that, hey, you know, as long
Speaker 1: as you're healthy in your mind and your body, I
Speaker 1: think that's definitely the most important.
Speaker 1: But, you know, above all you are, of course, very
Speaker 1: fit as well. And there are many myths, I'm sure
Speaker 1: that you have heard about, let's talk about some of
Speaker 1: the other exercise, fitness myths that we hear about sometimes
Speaker 1: cardio versus weight training now, which is more important to
Speaker 1: keeping fit or is your answer going to be, we
Speaker 1: have to have a bit of both.
Speaker 1: Ok. So I think you've answered that we do have
Speaker 1: to have a bit of both. But I also think
Speaker 1: that in the past people used to come to me
Speaker 1: and go. Ok, how much do I need to run
Speaker 1: in order to lose weight? I need to run. I
Speaker 1: need to do as much cardio as I can sweat
Speaker 1: it all out because I'm sweating my fats out. And
Speaker 1: this used to be the misconception that a lot of
Speaker 1: people used to have. But I, but I think what's
Speaker 1: important as a personal trainer now is I'm trying to
Speaker 1: champion more women lifting weights in the gym or just
Speaker 1: doing more strength training.
Speaker 1: The misconception used to be that cardio was for fat
Speaker 1: loss and that strength training was for muscle building. So
Speaker 1: a lot of women don't want to go to the gym.
Speaker 1: They don't want to lift weights because they, they fear
Speaker 1: looking bulky. And I think that was something I really
Speaker 1: had to debate against, especially when I was doing body
Speaker 1: building or, you know, being a female trying to lift
Speaker 1: weights in the gym. But now I think more women
Speaker 1: are starting to realize the health, the really positive impacts
Speaker 1: of weight training in terms of fat loss in terms
Speaker 1: of
Speaker 1: building muscle. And I would argue personally that strength training
Speaker 1: is actually more important than cardio. Yes, you do need
Speaker 1: to have a cardio for your heart health. But strength
Speaker 1: training just has a long list of benefits that just
Speaker 1: outweighs the benefits of cardio with strength training, you build muscle.
Speaker 1: So as I talked about copia just now doctor c
Speaker 1: mentioned it after the age of 30 especially women, we
Speaker 1: start to experience muscle atrophy and that's when every year
Speaker 1: on year, your muscle density starts to decrease
Speaker 1: and that can lead to injuries. There has also been science,
Speaker 1: scientific research that has proven that it leads to a
Speaker 1: lot of chronic diseases and a lot of other illnesses
Speaker 1: in the future. So I think what's really essential is
Speaker 1: that all people should start doing some form of strength training.
Speaker 1: Yeah, and I would say definitely there has to be
Speaker 1: a balance because when you go to the gym, OK,
Speaker 1: I myself, I'm quite petite. So I don't want to
Speaker 1: also look bulky as you mentioned earlier on, but there
Speaker 1: is a balance that you strike that you just don't
Speaker 1: do such heavy weights or you don't do such heavy intensity.
Speaker 1: Is that, is that right? Am I right to say that? Ok?
Speaker 1: So I think that
Speaker 1: it's true because I do have a lot of clients
Speaker 1: who they also still tell me yes, I want to
Speaker 1: lift weights but I don't want to get too big. You,
Speaker 1: I think the misconception comes is that we are going
Speaker 1: to get very bulky. You only get that bulky when
Speaker 1: you eat in a caloric surplus. So, if you're eating
Speaker 1: too much, that is actually when your body becomes a
Speaker 1: lot bigger. And I think, you know, to a lot
Speaker 1: of women
Speaker 1: when you don't, you shouldn't feel that so much, you
Speaker 1: should live as heavy as you want. It's not about
Speaker 1: lifting lighter weights. You actually want to lift as heavy
Speaker 1: as you can for as much as you want. And
Speaker 1: I think it's not going to lead you to be bulky.
Speaker 1: What leads you to being bulky is your diet? So,
Speaker 1: lift as heavy as you want, go as intense as
Speaker 1: you want in the gym and just watch your diet,
Speaker 1: you won't get bulky,
Speaker 1: go as intense as you want. But also with a
Speaker 1: professional with you, if you're not, you're not used to
Speaker 1: some of that. Ok, we've got a question coming in, Tian.
Speaker 1: What's your advice on 10 minute workouts? This is coming
Speaker 1: in from, um, one of our viewers do these 10
Speaker 1: minute quick, you know, hit workouts work because I have
Speaker 1: to
Speaker 1: admit I do it sometimes when I have zero time,
Speaker 1: I'm like, ok, I'm going to do like, I don't know,
Speaker 1: seven minute kettlebell swing or something, something like that. What's
Speaker 1: your advice on that? These quick workouts? Ok. Can I
Speaker 1: just say that Sonia, I've seen you work out at
Speaker 1: the gym and can I also tell everybody here on
Speaker 1: the floor that Sonia works really hard. She actually lives
Speaker 1: really heavy
Speaker 1: and she is pretty intense in the gym as well.
Speaker 1: But I want to say that yes, actually, these 10
Speaker 1: minute workouts, I do them myself and I, I personally
Speaker 1: encourage my own clients to them. They are just as effective,
Speaker 1: not sorry. They just give you a really good workout
Speaker 1: for 10 minutes. If you want to just feel strong,
Speaker 1: you want to do a couple of compound movements or
Speaker 1: push ups, squat
Speaker 1: and planks. These are my three main compound movements. I
Speaker 1: call them power moves. So squats, push up planks. You
Speaker 1: want to do them in seven minutes. I think that's
Speaker 1: better than nothing. And I know for all the busy professionals,
Speaker 1: it's sometimes really hard to get that one hour in
Speaker 1: every single day. It's Google go the whole day. So
Speaker 1: if you can just get five minutes, 10 minutes of
Speaker 1: move
Speaker 1: to really feel your muscles to feel strong, I think
Speaker 1: that it's better than nothing. So yes, I would say
Speaker 1: they are completely effective and I encourage everyone to do them.
Speaker 1: It compounds, it adds on and you know, eventually you
Speaker 1: will see some results, but also um spot reduction of
Speaker 1: fat is something that I've heard of like, for example,
Speaker 1: if we are maybe a little bit more pear shaped
Speaker 1: or like, you know, I want to work my inner
Speaker 1: thighs more and all that.
Speaker 1: If you work that specific body part, will it really
Speaker 1: reduce the fat in the area or how do you
Speaker 1: do that? Because there are certain part, please, I mean,
Speaker 1: I think we've got like 70 participants here. I'm sure
Speaker 1: some of you are going to agree. Some parts are
Speaker 1: just impossible to lose. So how do we, how do
Speaker 1: we get to that? Yeah, I get that question a lot.
Speaker 1: How do I spot, reduce fat in my belly? That's
Speaker 1: the number one question, belly fat, um arm fat, back fat,
Speaker 1: f leg fat. So I think that this is like
Speaker 1: a huge misconception. You cannot spot reduced fats. If you
Speaker 1: want to reduce fats, you're gonna have to reduce your
Speaker 1: overall body fat percentage. And that is done primarily through
Speaker 1: your diet. So, going back to what doctor see said
Speaker 1: about caloric restrictions and caloric um eating a caloric negative
Speaker 1: that's going to help you to lose your overall body fat.
Speaker 1: It's just, I know it's, it's we're all not really
Speaker 1: born equally. You know, we have
Speaker 1: storage in different parts of our bodies fat. Some people
Speaker 1: have more fat cells in the upper body. Some people
Speaker 1: have more fat cells in their lower body. So if
Speaker 1: you want to reduce any area, you're going to have
Speaker 1: to reduce your overall body fat percentage. What you can
Speaker 1: do is that you can spot build. So if you
Speaker 1: want to tone a certain area, you can spot spot
Speaker 1: treat to that. So if you want to build your arms, yes,
Speaker 1: you can do more upper body exercises. You want to
Speaker 1: build your lower body, you can do more lower body exercises.
Speaker 1: So that is my way.
Speaker 1: You cannot reduce that, but you can spot those areas.
Speaker 1: Thank you for the reality check because sometimes we might
Speaker 1: be a little lost and confused with so much, so
Speaker 1: much information being thrown at us. And I'm sure if
Speaker 1: you want more advice, you can definitely drop Tian AD
Speaker 1: M or anything at all. If you know you have
Speaker 1: any further questions on that. Thank you so much, Tian
Speaker 1: for sharing with us. If we have any other questions,
Speaker 1: we'll address them as we go along. Now,
Speaker 1: I want to move on to something a little interesting
Speaker 1: because I, I believe I have not much information when
Speaker 1: it comes to this because I myself have not really
Speaker 1: dabbled in this before. Physician Eric. I'm gonna bring you
Speaker 1: up on the panel right now. Very interested to hear
Speaker 1: from you in the world of TCM, the balance of
Speaker 1: the Yin and the Yang, the importance of maintaining good health.
Speaker 1: Can you give us a quick explanation on what is
Speaker 1: this Yin Yang theory? And the importance of staying strong
Speaker 1: and healthy.
Speaker 2: Hi Sonia. So for many people, if you talk about TCM,
Speaker 2: they will have these two term coming in my Yin
Speaker 2: and Yang. So but a lot of people say what
Speaker 2: is Yin and what is Yang? So Yin and Yang
Speaker 2: actually is just a very simple concept of a body balance.
Speaker 2: So uh for Yang most of the time, uh there's
Speaker 2: a certain components in it. One of it is the heat,
Speaker 2: the body heat, the temperature. So sometimes when people say
Speaker 2: you feel body heat is also due to the component
Speaker 2: of Yang and also uh
Speaker 2: fire, sometimes heat, sometimes the body warm when you feel
Speaker 2: warm in the body, then you in like maybe tropical
Speaker 2: countries or this is also part of a component of yeah,
Speaker 2: anything that got to do with heat and also uh
Speaker 2: when we move, when we are exercising and doing work
Speaker 2: and we are thinking a lot we are like uh
Speaker 2: like uh our, our muscles are working and our minds
Speaker 2: are working. This is a form of a yen
Speaker 2: and one of one of it is also like we
Speaker 2: can say it as a kind of a battery. So
Speaker 2: Yang is a kind of battery, it provides the energy
Speaker 2: for us to uh to do our daily work and
Speaker 2: uh and to perform our daily task. So uh on the,
Speaker 2: we can actually say in one word, what is Yang
Speaker 2: Yang is a passive passive form of our body.
Speaker 2: Sorry, it is an active form of a body, active
Speaker 2: form of passive. You will go into another component which
Speaker 2: is the in the in is a passive form which
Speaker 2: is the quieter form. So for in it involves like
Speaker 2: the resting, your sleep, uh your uh
Speaker 2: your relaxation sometimes when you do meditation. Although this is
Speaker 2: also a component of this ink and another very important
Speaker 2: component parts of this ink is also the hydration part
Speaker 2: like the water and the cooling part
Speaker 2: because uh even though like let's say we say the
Speaker 2: body cannot be like extremely cold, we will feel like
Speaker 2: uh very frozen, very chill. But a certain amount of
Speaker 2: this uh this this uh this coldness is very important
Speaker 2: because it in TCM, we need the balance of Y
Speaker 2: and Y just now we are saying that the uh
Speaker 2: some parts of hess is caused by the excessive yang
Speaker 2: at this
Speaker 2: cooling part is supposed to balance up so that you
Speaker 2: won't feel like these symptoms or body warm or too,
Speaker 2: too much. It will lead to like what you say
Speaker 2: fever or those
Speaker 2: those extremely uncomfortable feeling of this warm. So uh just
Speaker 2: now mentioned food, right? In TCM, we even food, we
Speaker 2: classify in a in a different way. So we have,
Speaker 2: we have food, like we classify according to the nature
Speaker 2: of the food which is also part of Ying and Yang,
Speaker 2: which we have this warm food, we have cooling food
Speaker 2: and uh and also uh these are new neutral food
Speaker 2: which is more or less ac means that it doesn't
Speaker 2: cause a extreme heating or like cooling
Speaker 2: ah this property. So, so one example example of warm
Speaker 2: food that will boost the yang we have because in TCM,
Speaker 2: we don't go straight. A lot of us also have
Speaker 2: this misconception. TCM must be herbs, must be a treatment
Speaker 2: must be, must be like a form of a form concoction,
Speaker 2: all those. But in,
Speaker 2: in TCM, actually, we focus also part of a prevention
Speaker 2: is a very important part of M and food is
Speaker 2: a main focus for this, this prevention. No, that's
Speaker 1: great because I think that is one connecting theme across
Speaker 1: all three speakers here today when it comes to diet,
Speaker 1: when it comes to food. Um It's a quick question
Speaker 1: from our audience right now and the question is my
Speaker 1: friend still actually got a stroke even though he took
Speaker 1: his high blood pressure pills daily.
Speaker 1: Are there any natural healing ways to cure high blood pressure?
Speaker 1: And perhaps later, we can also get doctor C to
Speaker 1: chime in. But first, I would like to hear from
Speaker 1: a physician eric.
Speaker 2: Yes, for TCM point of view, when you come to
Speaker 2: this high blood pressure, if it is due to like
Speaker 2: a disease of the blood vessels or those is actually,
Speaker 2: we still don't, we won't, we won't advocate like you
Speaker 2: to like take TCM treatment and stop the, your TC,
Speaker 2: your high blood medication, hypertension medication or stop your western
Speaker 2: doctor's treatment. No, this is totally wrong in TCM. We
Speaker 2: have a,
Speaker 2: we have certain herbs or like herbal tea that can
Speaker 2: reduce blood pressure. But this is this blood pressure is
Speaker 2: due to like, say stress or if you don't sleep well,
Speaker 2: maybe at the borderline case or maybe you get very
Speaker 2: angry or those you can slightly reduce the by, by,
Speaker 2: by lowering your stress level and cause your relaxation. But
Speaker 2: it doesn't feel like if your blood pressure is like
Speaker 2: let's say 100 and 60 100
Speaker 2: 160 to 100 that the one below this is too
Speaker 2: high you cannot use, cannot say I think TCM that you,
Speaker 2: you will have, you have to
Speaker 2: compliment. So most of the time TCM is a very
Speaker 2: good complementary methods. Treatment for the Western western western treatment. Yeah.
Speaker 1: Yeah, I understand we're going so to, to summarize you're
Speaker 1: saying of course it's a lifestyle thing as well. You
Speaker 1: have to manage your stress levels, your anxiety levels, you know,
Speaker 1: your lifestyle has to improve and then you can have
Speaker 1: these complementary treatment
Speaker 1: to help them get better, Eric. I will get to
Speaker 1: the next one first because a lot of us are
Speaker 1: working and have very hectic lifestyles, right? So um what
Speaker 1: is your opinion on replacing certain physical activities with treatments
Speaker 1: like Tua with acupuncture? Do they serve as alternative treatments.
Speaker 1: Can I replace them? Because I've never tried Tua, I've
Speaker 1: never tried acupuncture. I've heard great things about it, but
Speaker 1: maybe you can enlighten us about that.
Speaker 1: Yeah, actually,
Speaker 2: in fact, between acupuncture all those, they are very effective
Speaker 2: if you are going like maybe like sports injury or
Speaker 2: maybe like say uh certain treatment of certain kind of
Speaker 2: diseases on condition. However, but
Speaker 2: let's say if you're going to say maybe the body
Speaker 2: is lack of iron, maybe have this anemic symptoms. You
Speaker 2: cannot say I will do acupuncture and directly stimulate the
Speaker 2: production of iron. You still need to get a source somewhere. So, acupuncture,
Speaker 2: maybe it will help in circulation and and the production
Speaker 2: of this red blood cell, but you need a source.
Speaker 2: So it is a is important to have a balance
Speaker 2: of
Speaker 2: both diet exercise and also ah treatment like form of acupuncture.
Speaker 2: So for example, let's say like calcium, calcium, if you
Speaker 2: take in calcium alone without exercising the absorption and without
Speaker 2: the vitamins, it is also not not, it also would
Speaker 2: work that way. Yeah,
Speaker 1: it just doesn't process that way your body is to
Speaker 1: process it. I see doctor c nodding away as well
Speaker 1: and welcome by the way.
Speaker 1: So we can just no problem at all. We can
Speaker 1: quickly jump back to our listeners question earlier. So I
Speaker 1: would like to address these two.
Speaker 1: Um As far as stroke is concerned, diabetes, high blood pressure,
Speaker 1: high cholesterol and overall stress and the smoking all are
Speaker 1: risk factors for strokes. So simply by just controlling the
Speaker 1: high blood pressure but not controlling the diet, not controlling
Speaker 1: the cholesterol, not controlling the stress. Of course, the stroke
Speaker 1: can still happen especially vessels in the brain.
Speaker 1: So with, with regards to that, I think needs to
Speaker 1: be a very holistic kind of manageability controlling all these
Speaker 1: risk factors because they are not obese. So when they
Speaker 1: not be, they tend to allow into thinking they are
Speaker 1: extremely healthy when actually their blood vessels are in terrible condition.
Speaker 1: And the first thing they need to realize is how
Speaker 1: much stress can actually increase the blood pressure
Speaker 1: despite the high blood pressure medicine. So it has to
Speaker 1: be a holistic care. The second issue is about supplementation
Speaker 1: which means that a lot of people think well, I
Speaker 1: don't have time to eat healthy. Can I just take
Speaker 1: a supplement for that? So, a supplement basically are molecules
Speaker 1: that are manmade into a tablet. And we wish that
Speaker 1: these manmade molecules can
Speaker 1: um improve our health. Unfortunately, micronutrients, vitamins and minerals are
Speaker 1: absorbed at different times in different ways into our intestines
Speaker 1: into our body. I can take a lot of calcium
Speaker 1: by getting it can pass directly through to my urine,
Speaker 1: back out into the system. I can take lots of
Speaker 1: vitamin C but it's just going to get passed out.
Speaker 1: So there are certain foods which will help the absorption
Speaker 1: of nutrients and
Speaker 1: certain foods which are anti nutrients. So it's important to
Speaker 1: educate ourselves such that we know that by simply taking
Speaker 1: a supplement doesn't replace the evident, uh, the, the, the
Speaker 1: presence of good food, it's better to spend the money
Speaker 1: on good food, relaxation and taking all our nutrients through
Speaker 1: food without supplementation.
Speaker 1: That's a good point because I know some people who
Speaker 1: have a whole handful of supplements every morning. So I
Speaker 1: was always very curious whether it is super effective or not.
Speaker 1: But thank you for clarifying that it's still very good
Speaker 1: to go through the food and your diet. I think
Speaker 1: that is still the number one thing that you are
Speaker 1: emphasizing on here today. Uh We've got a question coming
Speaker 1: in for Eric
Speaker 1: to TCM treatments. Does TCM cupping help to disperse body
Speaker 1: toxins and help weight loss? How regularly should that be done?
Speaker 1: And are women's bodies more damp than male bodies? I,
Speaker 1: I need an enlightenment on this too because I'm not
Speaker 1: entirely sure about this question. Physician Eric, you want to
Speaker 1: jump on for this question from our listener. Yes. For
Speaker 2: cupping recently, nowadays, you can see more and more people
Speaker 2: going for cupping.
Speaker 2: It might be due to marketing or some. But for cupping,
Speaker 2: we have to think of a lot of factors because
Speaker 2: cupping is most important, most effective for those with a
Speaker 2: cold body constitution means that those who are feel cold easily,
Speaker 2: that have cold limbs or those.
Speaker 2: Whereas for those who always have this warm body constitution
Speaker 2: or they always feel like sore throat or body. He
Speaker 2: all this, they are actually not very suitable because they
Speaker 2: are applying. If let's say cupping, there's two kinds. One
Speaker 2: is the fire kind and one is the normal suction.
Speaker 2: Personally, I feel that the fire one is more effective.
Speaker 2: But for fire one sometimes because for those with body,
Speaker 2: he it may increase the body heat. So it will
Speaker 2: end up the person like maybe they have this body
Speaker 2: throat dryness or few these signs of heating. So it's
Speaker 2: not very suitable for this kind of people to have
Speaker 2: it regularly. And also this TPP it involves a suction.
Speaker 2: So uh it will cause some tissue damage around the
Speaker 2: localized area. And so it is not recommended to do it.
Speaker 2: Like I said, I feel because some people may have,
Speaker 2: oh I see. II I enjoy seeing the the the
Speaker 2: scar ring. Yeah, but it is not, it is not
Speaker 2: recommended to do it very often like that say every
Speaker 2: a few days or 23 days. That is if you
Speaker 2: like it or it is best to be like at
Speaker 2: least one week.
Speaker 2: Yeah, once a week or like more than or further
Speaker 2: a separation. The have no, I'm
Speaker 1: not gonna lie. Like, you know, when you mentioned about
Speaker 1: the cupping marks like that gives me a little bit
Speaker 1: of anxiety because I've never done it before. So I'm like, wow,
Speaker 1: that actually looks quite intense. But some people swear by it,
Speaker 1: you know, but whatever works for them, I guess
Speaker 1: also works for them. Right. Everyone has a different way
Speaker 1: of going about their health. Um, I do want to
Speaker 1: circle back quickly as well because there are quite a
Speaker 1: lot of questions coming through about the supplements that we
Speaker 1: talked about earlier too. I want to get a point
Speaker 1: of view from all our speakers here today from Tian
Speaker 1: Eric and Doctor C because I'm sure all of you
Speaker 1: take some form of supplements in your, in your daily lives. Ok.
Speaker 1: Um Do health supplements help reduce the risk of diseases?
Speaker 1: Are there any natural remedies for things like headaches, migraines
Speaker 1: and are dietary supplements safe for weight loss? Maybe let's
Speaker 1: address the first one, Tian. I'd like to know from
Speaker 1: you first. Do you take any supplements? And do you
Speaker 1: feel that that helps you reduce anything at all? Ok.
Speaker 1: So I want to say that I used to work
Speaker 1: with a supplement company long ago and I've just realized that,
Speaker 1: you know, a lot of the supplements has to do
Speaker 1: with the marketing because I think people are just trying
Speaker 1: to find short form that like short solution, easy solutions
Speaker 1: to big problems. And the problem is that I wouldn't
Speaker 1: say that all supplements do not work. I would say
Speaker 1: that some supplements do help. Some supplements are not worth
Speaker 1: the money. But I think at the end of the day,
Speaker 1: if you are eating well, if you are supplementing your
Speaker 1: body with good food, whole foods and the nutrients that
Speaker 1: you need from foods, then there's actually not much need
Speaker 1: for supplements supplements is only because, you know, it's very
Speaker 1: hard to get those nutrients, micro nutrients in from food.
Speaker 1: If you're very busy, you know, it's very difficult. So
Speaker 1: I do think that, you know, things like protein shakes,
Speaker 1: they can be supplements but they're not new replacements. And
Speaker 1: I think overall, and that comes from like dietary supplements.
Speaker 1: You know, people are trying to supplement different vitamins because
Speaker 1: they can't get it from food. But on the other hand,
Speaker 1: I also think that weight loss supplements is a very
Speaker 1: big discussion as well and my argument would be that
Speaker 1: weight loss
Speaker 1: supplements might, some of them might work. However, in the
Speaker 1: long run, if you do not address the problems of
Speaker 1: losing weight through exercise and eating properly, then these diet
Speaker 1: supplements are actually going to cause more negative. I have
Speaker 1: a more negative impact on your body instead. So I
Speaker 1: would actually focus on the proper foods first. And then
Speaker 1: if you need supplementation, medical grade supplementations from prescribed from doctors,
Speaker 1: I think, then, then you can open yourself to the
Speaker 1: possibility of taking them. Yeah, you're absolutely right.
Speaker 1: I think I can imagine with weight loss supplements, for example,
Speaker 1: I mean, this is not to say what is right
Speaker 1: and wrong because I think everyone has access to information
Speaker 1: to determine their decisions, but there would be like a
Speaker 1: bounce back kind of situation, right? Like if you go,
Speaker 1: it's not sustainable is what I'm saying, sustainable. That's the word.
Speaker 1: Maybe first we can jump to Eric to jump in
Speaker 1: on this question as well for dietary supplements. Like is
Speaker 1: there anything that's different in traditional Chinese medicine that you
Speaker 1: would like to address?
Speaker 2: Yes. Anything that is actually synthetic doesn't belong to TCM.
Speaker 2: Yes. So uh TCM, usually what we focus on are
Speaker 2: natural herbs, natural food. So whatever supplements that is from
Speaker 2: natural source or directly made from the thing that the natural,
Speaker 2: the source, that is what we recognize it as a
Speaker 2: TCM supplement and any other things that you are, you
Speaker 2: manufacture it maybe somewhere from certain components, extract or something.
Speaker 2: They are actually not very, very not part of TCM.
Speaker 2: Mm.
Speaker 2: You don't recognize that in TCM for the herbs to work.
Speaker 2: Sometimes it requires the combination and the effect for certain
Speaker 2: herbs to react to have react chemically like through maybe
Speaker 2: brewing or maybe even a fusion of tea, the heat
Speaker 2: and the mixture and the way you consume it for
Speaker 2: it to be effective. So for anything that is synthetic,
Speaker 2: it is not really a TCM.
Speaker 1: Understand I understand. Thank you for clarifying that. By the way,
Speaker 1: we do have Doctor C back, I'm back. Can you
Speaker 1: hear me? Are you back with solid Wi Fi now
Speaker 1: with a good, well, I'm on four G now so
Speaker 1: it should work. Can you hear me? Yes, we can
Speaker 1: hear you. Ok. Ok. I'm just gonna make it real quick.
Speaker 1: Let's summarize that you with a physician eric tract ECG
Speaker 1: C has been proven to prevent cancer. However,
Speaker 1: in doses that we can, can get in supplements through
Speaker 1: the internet, it can actually cause severe intestinal obstruction. It
Speaker 1: can actually cause even blindness and lots of other side
Speaker 1: effects A L or alpha Lapo acid. Again, is a
Speaker 1: very good supplement for nerves. Proven to help with nerve problems. Again,
Speaker 1: at higher doses can cause some really toxic complications.
Speaker 1: So medications and supplementations um need to be, we need
Speaker 1: to be extremely, extremely careful. So just to wrap things
Speaker 1: up with all our three panelists here today, um to
Speaker 1: thank you all for joining us here today. How can
Speaker 1: achieving a physical and mental well being benefit the workplace
Speaker 1: and boost productivity?
Speaker 1: Let's go with Tian first. How can achieving physical and
Speaker 1: mental well being benefit the workplace and boost productivity? Let's
Speaker 1: start with you.
Speaker 1: Oh Tian, I believe you're muted.
Speaker 1: I think that it's so heartening to see. So many
Speaker 1: companies invest in their own companies like mental well being
Speaker 1: and wellness. I've seen so many corporate wellness programs coming up.
Speaker 1: So I think that there is something there in investing
Speaker 1: in your people's mental well being. And I think that
Speaker 1: it's also very encouraging to see more people starting to
Speaker 1: prioritize fitness and exercise as the foundation for mental health
Speaker 1: and for mental wellness. So
Speaker 1: all very encouraging and if you're just starting up small, remember,
Speaker 1: start with the compound movements, start with your squats, your
Speaker 1: push ups and your planks. These three moves, strength training
Speaker 1: moves are going to take you very far. And once
Speaker 1: you have reduced your stress levels, I really talked about,
Speaker 1: I really like how the other speakers talked about reducing
Speaker 1: stress levels, reduce your stress, reduce your cortisol levels. That
Speaker 1: is going to make for a lot a healthier and
Speaker 1: more productive work environment
Speaker 1: and less angry people around as well, less angry people
Speaker 1: on the road in the office. Plenty of that everywhere, everywhere.
Speaker 1: Thank you for that. A wonderful way to wrap up Eric.
Speaker 1: Would you like to add on to that physical and
Speaker 1: mental well being? How does that benefit productivity and boost
Speaker 1: the work environment?
Speaker 2: Yes, just remember to balance it. Work and sleep. Yeah,
Speaker 2: that's very important.
Speaker 2: Yeah, not to have any of that.
Speaker 1: Well, I think sometimes it's a little bit easier said
Speaker 1: than done also because we are so we are so
Speaker 1: work driven right in our society. So I think all
Speaker 1: in all, we just have to be a little bit
Speaker 1: more conscious with those things. So thank you for that doctor.
Speaker 1: Say I'm going to take a chance with you again.
Speaker 1: I'm gonna take a chance. Can you hear me now
Speaker 1: with your network? Ok. I'm going to take a chance.
Speaker 1: Any last words that you want to fit in here
Speaker 1: today in regards to that? Can you hear me?
Speaker 1: Yes, we can. All right. So basically don't supplement, if
Speaker 1: you can have the chance of eating properly,
Speaker 1: supplements can be toxic. Just know how to balance out,
Speaker 1: eat well, exercise adequately, don't do under do or overdo anything.
Speaker 1: Um Guys, thank you so much for joining us here today.
Speaker 1: Can we have a virtual applause for all three panelists?
Speaker 1: Um And a big thank you to all our participants.
Speaker 1: I think we had over 70 people join us here
Speaker 1: today on this webinar. We, we really, really enjoyed it.
Speaker 1: Thank you, Tian. Thank you, Physician Eric. Thank you, Doctor C.