1 00:00:00,160 --> 00:00:05,880 Speaker 1: Heart health, sugar, autoimmune diseases, sugar, gut health, sugar, brain health, sugar, 2 00:00:06,040 --> 00:00:09,000 Speaker 1: anything wrong in your body, sugar will be probably contributing 3 00:00:09,039 --> 00:00:17,479 Speaker 1: to you know. One of the most common things that 4 00:00:17,560 --> 00:00:20,439 Speaker 1: I get asked for advice for from friends when it 5 00:00:20,480 --> 00:00:23,840 Speaker 1: comes to health or even in my DMS, is about 6 00:00:23,920 --> 00:00:28,280 Speaker 1: gut health or gut issues and whether it's IBS or 7 00:00:28,320 --> 00:00:33,200 Speaker 1: whether it's regular constipation or just the feeling of irregularity 8 00:00:33,240 --> 00:00:36,000 Speaker 1: in your gut. And especially after the pandemic, I've been 9 00:00:36,000 --> 00:00:38,720 Speaker 1: asked that all the time. And you know what, because 10 00:00:38,720 --> 00:00:41,839 Speaker 1: of the fast paced lifestyle that we live, the quality 11 00:00:41,840 --> 00:00:44,760 Speaker 1: of the food that we're eating, you know, every single 12 00:00:44,800 --> 00:00:46,920 Speaker 1: thing is linked to our gut. And there's been so 13 00:00:47,000 --> 00:00:50,240 Speaker 1: much research done around our gut health. And eighty percent 14 00:00:50,840 --> 00:00:54,200 Speaker 1: of our immune system is actually in our gut. And 15 00:00:54,280 --> 00:00:57,920 Speaker 1: the majority of our bodies serotonin, which is actually our 16 00:00:57,960 --> 00:01:01,000 Speaker 1: happy hormone, the hormone that makes us feel good and 17 00:01:01,080 --> 00:01:02,720 Speaker 1: makes us want to wake up in the morning and 18 00:01:02,800 --> 00:01:05,920 Speaker 1: have good energy and have a positive outlook in life, 19 00:01:06,280 --> 00:01:09,280 Speaker 1: that is also produced in our gut, and so so 20 00:01:09,480 --> 00:01:11,720 Speaker 1: much is linked to our gut and even our immunity. 21 00:01:11,880 --> 00:01:15,760 Speaker 1: Our immune system is predominantly based in our gut, and 22 00:01:15,840 --> 00:01:18,319 Speaker 1: so is our hormone function. All of that will not 23 00:01:18,640 --> 00:01:21,920 Speaker 1: function optimally unless we have a good gut health And 24 00:01:21,959 --> 00:01:25,000 Speaker 1: what does that even mean? So gut health essentially means 25 00:01:25,080 --> 00:01:28,240 Speaker 1: do we have the right microbiome in our gut to 26 00:01:28,280 --> 00:01:30,840 Speaker 1: be able to process the food that we are eating? 27 00:01:31,280 --> 00:01:34,399 Speaker 1: Do we have the right environment in our gut to 28 00:01:34,440 --> 00:01:38,280 Speaker 1: be able to take out and extract the nutrients from 29 00:01:38,280 --> 00:01:41,280 Speaker 1: the food that we're eating. Is our gut essentially doing 30 00:01:41,560 --> 00:01:47,400 Speaker 1: the full process of breaking down, assimilating nutrients, excreting the 31 00:01:47,440 --> 00:01:51,040 Speaker 1: full process from strata to finish to be able to 32 00:01:51,080 --> 00:01:53,520 Speaker 1: allow our body to run efficiently. And that's really what 33 00:01:53,680 --> 00:01:57,320 Speaker 1: gut health is. Prolonged bad gut health has been linked 34 00:01:57,360 --> 00:02:01,760 Speaker 1: to everything from autoimmune disorders to low mood and energy 35 00:02:01,840 --> 00:02:04,760 Speaker 1: levels and so much more. No matter what health system 36 00:02:04,840 --> 00:02:08,079 Speaker 1: I have studied or looked at, whether it's AVEDA, whether 37 00:02:08,080 --> 00:02:11,919 Speaker 1: it's Western medicine, whether it's Chinese medicine, all of them 38 00:02:12,040 --> 00:02:15,280 Speaker 1: just agree fully on how integral the gut is to 39 00:02:15,360 --> 00:02:18,120 Speaker 1: our overall health. So here's some things I've noticed that 40 00:02:18,200 --> 00:02:21,520 Speaker 1: have become very normal to people which actually are signs 41 00:02:21,560 --> 00:02:24,640 Speaker 1: of gut issues. So if you're having to have coffee 42 00:02:24,720 --> 00:02:27,600 Speaker 1: every single day, you know who you are. One of 43 00:02:27,600 --> 00:02:30,920 Speaker 1: my friends who stays with me every single time. He's 44 00:02:31,000 --> 00:02:35,120 Speaker 1: here mentioning no names. He has coffee every single morning. 45 00:02:35,160 --> 00:02:36,919 Speaker 1: You know what. This may be TMI, and I'll probably 46 00:02:36,919 --> 00:02:39,079 Speaker 1: tell him I'm going to share about this in the podcast. 47 00:02:39,120 --> 00:02:43,360 Speaker 1: But he has coffee every single morning and it really 48 00:02:43,400 --> 00:02:46,600 Speaker 1: helps him with his gut. And by that I mean 49 00:02:46,760 --> 00:02:49,040 Speaker 1: the poop every morning. So if you are someone I've 50 00:02:49,080 --> 00:02:50,840 Speaker 1: told this to him, If you're having to have coffee 51 00:02:50,840 --> 00:02:53,239 Speaker 1: every day or having to take senna every day to poop, 52 00:02:53,639 --> 00:02:57,080 Speaker 1: there is something fundamentally not right or something happening in 53 00:02:57,080 --> 00:02:59,680 Speaker 1: your gut that needs to be looked at and adapted. 54 00:02:59,800 --> 00:03:04,120 Speaker 1: It's also not normal if your pooping pattern is irregular. 55 00:03:04,440 --> 00:03:07,320 Speaker 1: Now people always ask, so should you be pooping every day? 56 00:03:07,720 --> 00:03:10,320 Speaker 1: I'll be completely honest. I'll give you all the details. 57 00:03:10,400 --> 00:03:12,640 Speaker 1: I definitely do. I wake up in the morning. My 58 00:03:12,960 --> 00:03:15,600 Speaker 1: bowel movement is very regular. I wake up, I sit 59 00:03:15,639 --> 00:03:18,600 Speaker 1: down for my meditation in the morning. At some point 60 00:03:18,680 --> 00:03:22,120 Speaker 1: I will need to use the bathroom and then probably 61 00:03:22,160 --> 00:03:26,800 Speaker 1: again once or sometimes twice during the day. For some 62 00:03:27,040 --> 00:03:30,160 Speaker 1: people it can range, and I've read this in many 63 00:03:30,240 --> 00:03:34,480 Speaker 1: many articles that you know someone's patent can range from 64 00:03:34,600 --> 00:03:36,640 Speaker 1: being able to go two to three times a day 65 00:03:37,120 --> 00:03:40,559 Speaker 1: or two to three times a week, And from my understanding, 66 00:03:40,600 --> 00:03:43,800 Speaker 1: it's more about the regularity of having something that is 67 00:03:44,080 --> 00:03:46,680 Speaker 1: consistent in your life that you're used to. This is 68 00:03:46,720 --> 00:03:50,680 Speaker 1: what my pattern is, versus going every day. But I'm 69 00:03:50,680 --> 00:03:52,480 Speaker 1: going to share something about that a little bit later 70 00:03:52,800 --> 00:03:55,040 Speaker 1: that I read in iobatic research which made a lot 71 00:03:55,040 --> 00:03:57,720 Speaker 1: of sense to me. So next, if you get bloated 72 00:03:57,840 --> 00:04:01,240 Speaker 1: every single day, also not normal. If you're farting and 73 00:04:01,280 --> 00:04:04,120 Speaker 1: it's smelly often, it's not normal. And it's also not 74 00:04:04,200 --> 00:04:07,200 Speaker 1: polite or nice to other people. Okay, if your poop 75 00:04:07,320 --> 00:04:10,960 Speaker 1: isn't regularly formed like a banana. I remember when I 76 00:04:10,960 --> 00:04:13,360 Speaker 1: was a dietician, by the way, one of the questions 77 00:04:13,400 --> 00:04:14,760 Speaker 1: I would have to ask when I was doing my 78 00:04:14,800 --> 00:04:19,159 Speaker 1: clinics for pretty much anything was about bowel movement, and 79 00:04:19,520 --> 00:04:21,760 Speaker 1: sometimes I would have to get out this chart and 80 00:04:21,800 --> 00:04:25,080 Speaker 1: it was called the something stall chart. I can't even remember. 81 00:04:25,160 --> 00:04:28,480 Speaker 1: It's some guy's name. Imagine you being famous, Imagine your 82 00:04:28,560 --> 00:04:32,000 Speaker 1: name being the name that's on the chart for what 83 00:04:32,040 --> 00:04:34,480 Speaker 1: poop looks like. It's like a chart, right, and then 84 00:04:34,560 --> 00:04:36,760 Speaker 1: it says, this is what normal poop looks like. This 85 00:04:36,839 --> 00:04:38,839 Speaker 1: is what it looks like when you're dehydrated, This is 86 00:04:38,839 --> 00:04:41,360 Speaker 1: what it looks like when you've got diarrhea. Anyway, it's 87 00:04:41,400 --> 00:04:42,880 Speaker 1: like you need to find out what his name is, 88 00:04:42,920 --> 00:04:45,479 Speaker 1: but his name is the name at the top of 89 00:04:45,520 --> 00:04:48,680 Speaker 1: this poop chart. And I remember having to go through this, 90 00:04:48,720 --> 00:04:51,640 Speaker 1: so I've become extremely comfortable with talking about poop. I 91 00:04:51,680 --> 00:04:53,960 Speaker 1: had to as part of my profession. The way that 92 00:04:54,040 --> 00:04:57,880 Speaker 1: a normal shape or textually, you know what, if you're 93 00:04:57,920 --> 00:05:01,200 Speaker 1: listening to this while you're you are easy, I apologize 94 00:05:01,240 --> 00:05:03,800 Speaker 1: and I'm genuinely sorry. You may want to pause and 95 00:05:03,880 --> 00:05:06,679 Speaker 1: come back to it later. But it should be almost 96 00:05:06,720 --> 00:05:09,359 Speaker 1: like formed, like the shape of a banana. It shouldn't 97 00:05:09,360 --> 00:05:12,280 Speaker 1: come out in little bits. It should be quite like 98 00:05:12,320 --> 00:05:15,440 Speaker 1: a you know, strong and steady banana shape going on. 99 00:05:15,680 --> 00:05:19,240 Speaker 1: And then if your poop is black, like very dark, 100 00:05:19,640 --> 00:05:22,799 Speaker 1: or green it happens, or yellow it happens as well, 101 00:05:23,200 --> 00:05:26,240 Speaker 1: or pale and white like you just sort of go 102 00:05:26,400 --> 00:05:28,960 Speaker 1: like your poop just saw a ghost. It's really not 103 00:05:29,040 --> 00:05:31,320 Speaker 1: ideal either, by the way, I'm laughing about all of this, 104 00:05:31,440 --> 00:05:33,320 Speaker 1: but this was honestly, just a way for me to say, 105 00:05:34,320 --> 00:05:37,680 Speaker 1: don't get used to something that your body is doing 106 00:05:37,800 --> 00:05:41,279 Speaker 1: and think it's normal just because you've gotten used to 107 00:05:41,320 --> 00:05:43,960 Speaker 1: it being that way. Like, don't ignore your body and 108 00:05:44,000 --> 00:05:46,599 Speaker 1: the signals that it's giving you just because it feels 109 00:05:46,640 --> 00:05:49,799 Speaker 1: normal to you. That's something that I've had to learn 110 00:05:49,839 --> 00:05:52,279 Speaker 1: myself that you know, we have to start listening so 111 00:05:52,360 --> 00:05:54,159 Speaker 1: much more to our body and what it's trying to 112 00:05:54,200 --> 00:05:56,559 Speaker 1: tell us and all of these things, all the things 113 00:05:56,560 --> 00:05:59,760 Speaker 1: that come out of our body, okay, is our bodies 114 00:05:59,800 --> 00:06:02,479 Speaker 1: way of giving us signs and signals. So poop is 115 00:06:02,520 --> 00:06:04,799 Speaker 1: definitely one of them. There are so many tests also 116 00:06:04,839 --> 00:06:07,080 Speaker 1: where you just send off a poop sample and it 117 00:06:07,160 --> 00:06:09,080 Speaker 1: can tell you every single thing that you need to 118 00:06:09,120 --> 00:06:12,480 Speaker 1: know about your gut. So I recommend that too. And actually, 119 00:06:12,560 --> 00:06:15,880 Speaker 1: at night is when the body focuses. And this is 120 00:06:16,040 --> 00:06:18,560 Speaker 1: the thing that I read in when I was recently 121 00:06:18,600 --> 00:06:21,520 Speaker 1: researching about this topic, and it says that at night, 122 00:06:21,600 --> 00:06:26,000 Speaker 1: the body focuses on repairing, cleansing, and rejuvenating each organ. 123 00:06:26,480 --> 00:06:30,200 Speaker 1: And at the end of this cycle of cleansing and rejuvenating, 124 00:06:30,480 --> 00:06:33,680 Speaker 1: our body wants to unload the toxins that have been 125 00:06:33,760 --> 00:06:37,400 Speaker 1: cleansed from our tissues and digestive system while you slept, 126 00:06:37,520 --> 00:06:40,479 Speaker 1: So all that processing that it did while we were sleeping, 127 00:06:40,760 --> 00:06:44,800 Speaker 1: it goes around your body, starts detoxing, it starts just 128 00:06:44,880 --> 00:06:48,240 Speaker 1: cleaning out your insides while you're sleeping. And once all 129 00:06:48,279 --> 00:06:51,359 Speaker 1: of that is done, naturally, those toxins, those things that 130 00:06:51,400 --> 00:06:53,920 Speaker 1: you no longer need, need to leave the body, and 131 00:06:54,000 --> 00:06:57,400 Speaker 1: that is where a morning poop comes into play. So 132 00:06:57,560 --> 00:07:01,200 Speaker 1: if you don't have proper bowel movements and bladder elimination, 133 00:07:01,360 --> 00:07:05,000 Speaker 1: so if you're not weeing and pooping essentially regularly, or 134 00:07:05,120 --> 00:07:07,920 Speaker 1: especially even if you can then in the mornings every 135 00:07:07,960 --> 00:07:11,320 Speaker 1: single day, if that's part of your natural pattern, the 136 00:07:11,480 --> 00:07:14,720 Speaker 1: toxins that were cleansed from the tissues and the rest 137 00:07:14,760 --> 00:07:17,840 Speaker 1: of your body in the night, they actually get reabsorbed 138 00:07:17,840 --> 00:07:22,480 Speaker 1: into the body. And these reabsorbed toxins end up resulting 139 00:07:22,520 --> 00:07:25,280 Speaker 1: in the symptoms that you feel, whether it's lethargy and 140 00:07:25,360 --> 00:07:29,320 Speaker 1: fatigue or feelings of like low mood and even sadness, 141 00:07:29,560 --> 00:07:33,800 Speaker 1: and over time, it also weakens your immunity. So your 142 00:07:33,840 --> 00:07:37,560 Speaker 1: poop can tell you a whole lot of information. So 143 00:07:37,600 --> 00:07:39,600 Speaker 1: I wanted to share just a few you know, Honestly, 144 00:07:39,600 --> 00:07:42,680 Speaker 1: I feel like I could do so many podcasts on 145 00:07:42,720 --> 00:07:45,040 Speaker 1: this specific topic because it's so important and there's so 146 00:07:45,120 --> 00:07:47,480 Speaker 1: much to share about it. But I'm going to take 147 00:07:47,480 --> 00:07:49,560 Speaker 1: you through five things. And I don't even want to 148 00:07:49,560 --> 00:07:52,040 Speaker 1: say my top five things, because I think everything is 149 00:07:52,120 --> 00:07:55,280 Speaker 1: pretty important. But these are some of the things which 150 00:07:55,320 --> 00:07:58,080 Speaker 1: I think can really help with your gut health. Just 151 00:07:58,120 --> 00:08:00,560 Speaker 1: by changing and adapting these, I think this four or 152 00:08:00,600 --> 00:08:02,960 Speaker 1: five things can make a big difference, or at least 153 00:08:02,960 --> 00:08:06,160 Speaker 1: the start towards your you know, good gut health journey. 154 00:08:06,600 --> 00:08:08,600 Speaker 1: First thing I'm going to talk about, because it's something 155 00:08:08,600 --> 00:08:11,679 Speaker 1: I'm working on at the moment, is my sugar intake. 156 00:08:11,800 --> 00:08:14,880 Speaker 1: I know, every single time anyone talks about anything to 157 00:08:14,920 --> 00:08:17,160 Speaker 1: do with health, the first thing they say is sugar. 158 00:08:17,280 --> 00:08:22,160 Speaker 1: Heart health, sugar, chronic disease of like or autoimmune diseases, sugar, 159 00:08:22,400 --> 00:08:26,520 Speaker 1: gut health, sugar, brain health. Sugar it's pretty much the 160 00:08:26,600 --> 00:08:31,080 Speaker 1: underlying factor for so anything anything wrong in your body, 161 00:08:31,080 --> 00:08:34,040 Speaker 1: sugar will be probably contributing to. And a diet that's 162 00:08:34,120 --> 00:08:38,520 Speaker 1: high in processed foods and added sugars can eliminate the 163 00:08:39,360 --> 00:08:43,720 Speaker 1: good bacteria in our guts. So essentially the sugar attacks 164 00:08:43,800 --> 00:08:47,120 Speaker 1: the bacteria, the good bacteria that's in our gut, and 165 00:08:47,200 --> 00:08:50,959 Speaker 1: so that naturally results in imbalances, and it also has 166 00:08:51,000 --> 00:08:54,840 Speaker 1: been shown to increase cravings for sugar, which then you know, 167 00:08:54,920 --> 00:08:57,720 Speaker 1: it starts this vicious cycle. Sugars also have been known 168 00:08:57,760 --> 00:09:00,040 Speaker 1: to cause inflammation in the gut, which can lead to 169 00:09:00,200 --> 00:09:04,760 Speaker 1: digestive issues or problems like Crohn's disease or IBS, which 170 00:09:04,800 --> 00:09:08,120 Speaker 1: is so common these days. And because sugar ends up 171 00:09:08,160 --> 00:09:12,400 Speaker 1: attacking our healthy gut bacteria, it actually also affects the 172 00:09:12,440 --> 00:09:16,200 Speaker 1: ability for our gut to break down the foods that 173 00:09:16,240 --> 00:09:19,319 Speaker 1: we eat, like the vegetables and the fruits that we're eating, 174 00:09:19,320 --> 00:09:22,800 Speaker 1: to actually take the nutrients out of those foods to 175 00:09:22,960 --> 00:09:26,920 Speaker 1: be used in our body. That is, when the sugar's 176 00:09:26,920 --> 00:09:30,240 Speaker 1: attacking our healthy gut bacteria, that reduces the gut bacteria 177 00:09:30,280 --> 00:09:32,880 Speaker 1: we have available to do that. And so naturally, if 178 00:09:32,920 --> 00:09:35,280 Speaker 1: we're not getting the nutrients we need, it then impacts 179 00:09:35,320 --> 00:09:38,360 Speaker 1: our energy levels, our immunity, and all the other bits 180 00:09:38,360 --> 00:09:40,000 Speaker 1: that we spoke about. And I thought it was so 181 00:09:40,080 --> 00:09:44,040 Speaker 1: interesting when I read that. So, because sugar affects our 182 00:09:44,280 --> 00:09:48,880 Speaker 1: healthy gut microbiome, apparently it then increases our desire for 183 00:09:49,080 --> 00:09:51,040 Speaker 1: sugar as well, and so you just get caught in 184 00:09:51,080 --> 00:09:54,480 Speaker 1: this constant cycle right of like I'm eating lots of sugar. 185 00:09:54,800 --> 00:09:58,280 Speaker 1: It's almost like dulling and basically training our gut to 186 00:09:58,320 --> 00:10:00,640 Speaker 1: only want sugar, so then we're craving sugar, and then 187 00:10:00,640 --> 00:10:03,160 Speaker 1: we're ruining our gut more, and it just it basically 188 00:10:03,200 --> 00:10:06,120 Speaker 1: creates this really unhealthy cycle. And so one thing I 189 00:10:06,160 --> 00:10:09,880 Speaker 1: started doing was every now and then when I would 190 00:10:09,960 --> 00:10:15,800 Speaker 1: notice my sugar cravings just were completely out of balance, 191 00:10:15,920 --> 00:10:18,240 Speaker 1: like when I was really craving something, and that was 192 00:10:18,320 --> 00:10:21,680 Speaker 1: like after every single meal, I'd want something sweet, after lunch, 193 00:10:21,720 --> 00:10:25,360 Speaker 1: something sweet aft and like I just wasn't satisfied unless 194 00:10:25,400 --> 00:10:27,960 Speaker 1: I well, I thought I wasn't satisfied unless I had 195 00:10:27,960 --> 00:10:29,920 Speaker 1: something sweet. So every time I get to that point 196 00:10:29,920 --> 00:10:32,800 Speaker 1: where I feel quite imbalanced, what I've started doing is 197 00:10:32,880 --> 00:10:38,680 Speaker 1: taking breaks from like complete going cold on having anything 198 00:10:38,720 --> 00:10:41,480 Speaker 1: with refined sugars or added sugars. And I'll do that 199 00:10:41,600 --> 00:10:44,320 Speaker 1: sometimes for a week at time, and honestly, just doing 200 00:10:44,360 --> 00:10:47,400 Speaker 1: a week of it completely resets you. It doesn't just 201 00:10:47,440 --> 00:10:50,280 Speaker 1: reset your gut, it resets your taste buds, it resets 202 00:10:50,320 --> 00:10:52,880 Speaker 1: your mind, and it really does allow you to get 203 00:10:52,920 --> 00:10:57,040 Speaker 1: back to like a normal, healthy, in inverted common state 204 00:10:57,160 --> 00:11:01,000 Speaker 1: of mind and gut and cravings to the point where 205 00:11:01,000 --> 00:11:03,600 Speaker 1: then you can have a balanced amount right Like, So 206 00:11:03,679 --> 00:11:05,800 Speaker 1: now I tell myself I can have something. I'll have 207 00:11:05,840 --> 00:11:08,160 Speaker 1: like a small amount of something every single day, but 208 00:11:08,280 --> 00:11:10,560 Speaker 1: it won't be after every single meal, and I'll know 209 00:11:10,600 --> 00:11:13,040 Speaker 1: what the portion should be. I'm not controlled by my 210 00:11:13,120 --> 00:11:17,160 Speaker 1: sugar like cravings. I'm able to control them. And I 211 00:11:17,200 --> 00:11:19,920 Speaker 1: think having those weeks off really gives your gut arrest 212 00:11:20,080 --> 00:11:22,880 Speaker 1: from it. And sugar does so much, It causes inflammation 213 00:11:22,920 --> 00:11:24,760 Speaker 1: in the body. It just does so much to you. 214 00:11:25,000 --> 00:11:28,160 Speaker 1: So having those periods of time where you are mindful 215 00:11:28,280 --> 00:11:30,360 Speaker 1: about how much you're having, or at least just cutting 216 00:11:30,360 --> 00:11:33,920 Speaker 1: out completely, it makes such a difference. And I won't lie. 217 00:11:34,000 --> 00:11:38,280 Speaker 1: The first few days is horrible. Like the first few days, 218 00:11:38,400 --> 00:11:43,280 Speaker 1: I am feeling like what I imagine someone who I've 219 00:11:43,320 --> 00:11:45,080 Speaker 1: never drunk before, so I don't know, but I've always 220 00:11:45,080 --> 00:11:47,679 Speaker 1: seen in movies, and like it feels like a hangover, 221 00:11:47,760 --> 00:11:50,160 Speaker 1: Like I feel like I get these sugar jitters. And 222 00:11:50,679 --> 00:11:53,439 Speaker 1: you know when you just feel really low energy and 223 00:11:53,559 --> 00:11:56,679 Speaker 1: lethargic without something. It's how people feel when they come 224 00:11:56,679 --> 00:11:59,760 Speaker 1: off caffeine as well, or even when they come off drugs. 225 00:12:00,120 --> 00:12:04,000 Speaker 1: Sugar is literally the same as drug addiction. Like when 226 00:12:04,040 --> 00:12:06,040 Speaker 1: you have addiction to sugar, it does the same thing 227 00:12:06,080 --> 00:12:08,720 Speaker 1: to your brain. It triggers the same responses in your body. 228 00:12:09,240 --> 00:12:11,800 Speaker 1: And so when you do just go clean off it, 229 00:12:11,920 --> 00:12:15,280 Speaker 1: you will have you will have a difficult time in 230 00:12:15,280 --> 00:12:17,880 Speaker 1: the first few is especially if if you're a lot 231 00:12:17,880 --> 00:12:20,120 Speaker 1: of your food is high in sugar. And by the way, 232 00:12:20,160 --> 00:12:22,000 Speaker 1: the place is to also look even if you're like, 233 00:12:22,040 --> 00:12:23,559 Speaker 1: you know, I'm not ready to cut out the sweet 234 00:12:23,559 --> 00:12:26,120 Speaker 1: treet that I have every day. Cool, at least have 235 00:12:26,160 --> 00:12:29,080 Speaker 1: a look at what foods you are eating that have 236 00:12:29,200 --> 00:12:32,160 Speaker 1: added sugars. So sometimes people don't even realize that when 237 00:12:32,160 --> 00:12:34,480 Speaker 1: they're going to Starbucks the amount of sugar that's in 238 00:12:34,520 --> 00:12:36,880 Speaker 1: the drinks that they're having. When you're even having a 239 00:12:36,880 --> 00:12:41,480 Speaker 1: slice of bread, there's sometimes glucose syrup or inverted something 240 00:12:41,600 --> 00:12:45,480 Speaker 1: corn syrup in the cereals you're eating. And so at 241 00:12:45,600 --> 00:12:47,719 Speaker 1: least try and clean up all the things that you're 242 00:12:47,760 --> 00:12:50,960 Speaker 1: eating around the little sweet trees and then slowly, you know, 243 00:12:51,040 --> 00:12:53,600 Speaker 1: refine that further and further. I normally know that when 244 00:12:53,600 --> 00:12:56,520 Speaker 1: I start craving sugar. It's either because I'm stressed or 245 00:12:56,559 --> 00:13:00,320 Speaker 1: I'm lacking nutrients, I'm deficient in something, or the something 246 00:13:00,400 --> 00:13:02,680 Speaker 1: wrong with my gut. Like the craving of sugar is 247 00:13:02,679 --> 00:13:05,280 Speaker 1: definitely a good sign for me that something is happening 248 00:13:05,280 --> 00:13:06,840 Speaker 1: in my body and I need to listen to it. 249 00:13:06,920 --> 00:13:09,280 Speaker 1: I always imagine the gut bacteria to be like little 250 00:13:09,360 --> 00:13:12,240 Speaker 1: round eminem's in my like in my stomach, with cute 251 00:13:12,240 --> 00:13:14,720 Speaker 1: faces that are like begging for sugar, a kind of 252 00:13:14,800 --> 00:13:18,200 Speaker 1: like the minions, but just little things like roaming around 253 00:13:18,200 --> 00:13:21,640 Speaker 1: in my belly, just waiting for that little sugarcick and 254 00:13:21,640 --> 00:13:23,880 Speaker 1: then every time they get it, they just go really crazy. 255 00:13:24,840 --> 00:13:28,079 Speaker 1: But yeah, anyway, it makes such a good difference. And 256 00:13:28,400 --> 00:13:31,200 Speaker 1: I also find out you'll be happy to know and 257 00:13:31,240 --> 00:13:36,240 Speaker 1: you can thank me later, that good quality cocoa has 258 00:13:36,320 --> 00:13:38,920 Speaker 1: been found to help the gut microbiome. And you know 259 00:13:38,960 --> 00:13:41,320 Speaker 1: what that means, And no, I'm not making this up. 260 00:13:41,800 --> 00:13:46,040 Speaker 1: It basically means that having a really delicious, dark piece 261 00:13:46,080 --> 00:13:49,600 Speaker 1: of chocolate every single day is good for your gut. 262 00:13:49,880 --> 00:13:51,800 Speaker 1: It's also, by the way, chocolate has been proven to 263 00:13:51,800 --> 00:13:54,080 Speaker 1: be good for your brain as well, so when you 264 00:13:54,160 --> 00:13:56,800 Speaker 1: eat chocolate, you're actually doing yourself a favor. Now, I 265 00:13:56,880 --> 00:14:00,520 Speaker 1: usually try to pick dark chocolates, is what's recommended, and 266 00:14:00,559 --> 00:14:03,120 Speaker 1: then if they are sweetened, then sweetened with either coconut 267 00:14:03,200 --> 00:14:06,440 Speaker 1: sugar or unrefined sugar. So not all bad things. We 268 00:14:06,440 --> 00:14:08,160 Speaker 1: can have a little piece of chocolate as our treat 269 00:14:08,760 --> 00:14:11,480 Speaker 1: and sometimes that's all you really need. Next thing is 270 00:14:11,960 --> 00:14:15,800 Speaker 1: I want to talk about probiotic and fermented foods. Now, 271 00:14:15,960 --> 00:14:18,120 Speaker 1: I just want to start this off by saying, yes, 272 00:14:18,160 --> 00:14:21,560 Speaker 1: there are probiotics and prebiotics that you can get in 273 00:14:21,920 --> 00:14:24,680 Speaker 1: pill form, and you know in liquid form there's lots 274 00:14:24,680 --> 00:14:27,920 Speaker 1: of supplements you can take. But I'm a strong believer 275 00:14:28,240 --> 00:14:32,440 Speaker 1: in starting with what nature provides and then supplementing, Like 276 00:14:32,600 --> 00:14:35,720 Speaker 1: try with your diet first to think about how you 277 00:14:35,760 --> 00:14:38,120 Speaker 1: can change that or what new things you can incorporate, 278 00:14:38,640 --> 00:14:40,960 Speaker 1: and then if you still feel like it's not working, 279 00:14:41,200 --> 00:14:43,920 Speaker 1: then supplement it on top of that. Don't just try 280 00:14:43,920 --> 00:14:47,760 Speaker 1: and go for the quick fix straight away, because the 281 00:14:47,840 --> 00:14:50,680 Speaker 1: fact is you're going to get the best quality of 282 00:14:50,720 --> 00:14:54,480 Speaker 1: those probiotics, prebiotics and all the good gut things that 283 00:14:54,520 --> 00:14:58,120 Speaker 1: you need when it's closer to its original form. Eat 284 00:14:58,120 --> 00:15:01,000 Speaker 1: the Rainbow is the best way to think about this 285 00:15:01,240 --> 00:15:05,720 Speaker 1: having a variety of foods with different colors and ideally 286 00:15:05,800 --> 00:15:09,480 Speaker 1: seasonal will naturally support your gut health so much and 287 00:15:09,720 --> 00:15:13,680 Speaker 1: will increase your good, healthy gut bacteria. And honestly, it's 288 00:15:13,680 --> 00:15:15,160 Speaker 1: about having a little bit of fun with it, right, 289 00:15:15,200 --> 00:15:17,400 Speaker 1: Like try new fruits that you haven't had before, try 290 00:15:17,440 --> 00:15:20,560 Speaker 1: out new vegetables. If you can, go to your farmer's market, 291 00:15:20,680 --> 00:15:23,360 Speaker 1: see what's in season. When you are buying your fruits 292 00:15:23,360 --> 00:15:25,920 Speaker 1: and your vegetables, check that you've got different colors in there. 293 00:15:25,960 --> 00:15:28,600 Speaker 1: You've got your reds, your oranges, when you're buying bell peppers, 294 00:15:28,600 --> 00:15:31,840 Speaker 1: buy different colors. Nature is so incredible because it shows 295 00:15:31,920 --> 00:15:35,120 Speaker 1: you the different types of nutrients just by the colors 296 00:15:35,160 --> 00:15:37,080 Speaker 1: that they are. Now you don't need to learn what 297 00:15:37,200 --> 00:15:39,400 Speaker 1: each of the nutrients are depending on the colors of 298 00:15:39,440 --> 00:15:41,560 Speaker 1: the food you're eating. If you're buying food that's all 299 00:15:41,600 --> 00:15:43,640 Speaker 1: the same color, you're probably going to be missing out 300 00:15:43,640 --> 00:15:45,680 Speaker 1: on certain nutrients. And it's kind of cool that nature 301 00:15:45,680 --> 00:15:48,040 Speaker 1: tells us that in that way. Also, one thing that's 302 00:15:48,080 --> 00:15:51,720 Speaker 1: really important to remember is our bodies are not just 303 00:15:52,000 --> 00:15:54,880 Speaker 1: living in nature. We are part of nature. We are 304 00:15:54,920 --> 00:15:57,760 Speaker 1: in sync with nature and the environment that we are 305 00:15:57,760 --> 00:16:00,800 Speaker 1: living in and so wherever you end up living, your 306 00:16:00,840 --> 00:16:04,800 Speaker 1: body just like animals. All animals adapt to the environment 307 00:16:04,880 --> 00:16:06,560 Speaker 1: that they're in. If you're in a hot climate, you 308 00:16:06,640 --> 00:16:09,440 Speaker 1: end up creating certain ways to deal with the heat. 309 00:16:09,480 --> 00:16:12,080 Speaker 1: If you're in colder climates, you end up adjusting ways 310 00:16:12,080 --> 00:16:15,200 Speaker 1: to deal with the cold weather, the sun, the wind. 311 00:16:15,320 --> 00:16:17,680 Speaker 1: Like we don't realize this, but a humans, we also 312 00:16:17,920 --> 00:16:21,000 Speaker 1: are like chameleons depending on where we live in the world. 313 00:16:21,040 --> 00:16:24,440 Speaker 1: And so wherever you are living, your whole body adapts 314 00:16:24,440 --> 00:16:27,040 Speaker 1: to that environment, and so your gut does the same thing. 315 00:16:27,400 --> 00:16:30,680 Speaker 1: So when you're living I'm living La right now, When 316 00:16:30,680 --> 00:16:34,280 Speaker 1: you're living in La, my gut is actually prepared for 317 00:16:34,320 --> 00:16:37,320 Speaker 1: the food that is going to be grown in the 318 00:16:37,360 --> 00:16:40,400 Speaker 1: soil that I am living in. And so the closer 319 00:16:40,480 --> 00:16:42,800 Speaker 1: that I am eating to the food that is produced 320 00:16:42,840 --> 00:16:45,320 Speaker 1: in the environment that I am living, the happier my 321 00:16:45,360 --> 00:16:47,600 Speaker 1: gut is going to be because it's receiving the food 322 00:16:48,000 --> 00:16:51,880 Speaker 1: that the bacteria is already ready like to receive. Like, 323 00:16:51,920 --> 00:16:55,680 Speaker 1: the bacteria that's growing in my gut is actually the 324 00:16:55,680 --> 00:16:58,440 Speaker 1: bacteria that is needed to eat the food that is 325 00:16:58,480 --> 00:17:01,480 Speaker 1: prepared in this environment. And that is why eating foods 326 00:17:01,480 --> 00:17:03,600 Speaker 1: from our region is really important, and sometimes when we 327 00:17:03,640 --> 00:17:06,800 Speaker 1: go to the supermarket or grocery store, we often don't 328 00:17:06,840 --> 00:17:10,439 Speaker 1: even know what's in season because I say, luckily, but 329 00:17:10,480 --> 00:17:14,120 Speaker 1: also somewhat unluckily, we're kind of oblivious to what's imported 330 00:17:14,320 --> 00:17:17,840 Speaker 1: and what's actually like only available in certain seasons because 331 00:17:17,840 --> 00:17:20,320 Speaker 1: we get certain things all year around. So there are 332 00:17:20,359 --> 00:17:22,639 Speaker 1: so many charts you can use online that tell you 333 00:17:22,680 --> 00:17:25,919 Speaker 1: what's seasonal, what's available at this time, and it's really 334 00:17:25,960 --> 00:17:28,879 Speaker 1: great to do that, and also it allows you to 335 00:17:28,960 --> 00:17:31,960 Speaker 1: appreciate what you're eating at different times of the year, 336 00:17:32,000 --> 00:17:34,119 Speaker 1: Like how lovely that you know that during winter and 337 00:17:34,200 --> 00:17:37,600 Speaker 1: Christmas it's like your squashes and you know the different 338 00:17:37,600 --> 00:17:39,600 Speaker 1: fruits that are available in that season. Then when it 339 00:17:39,600 --> 00:17:42,720 Speaker 1: gets the summer, you're like, ooh, citrus fruits and berries 340 00:17:42,800 --> 00:17:44,480 Speaker 1: and you know all of those things. It's kind of 341 00:17:44,480 --> 00:17:48,080 Speaker 1: fun to restrict yourself to what is available at that 342 00:17:48,119 --> 00:17:50,680 Speaker 1: time because it makes those seasons more exciting. You feel 343 00:17:50,680 --> 00:17:53,239 Speaker 1: the seasons differently as well. So some other foods that 344 00:17:53,280 --> 00:17:55,320 Speaker 1: you can keep in your fridge and make sure you 345 00:17:55,320 --> 00:17:57,600 Speaker 1: haven't stuck every single week to help with your gut 346 00:17:57,600 --> 00:18:01,960 Speaker 1: microbiome is fermented food. It's now that is, things like 347 00:18:02,080 --> 00:18:04,439 Speaker 1: sour kraut. I love keeping saur kraut in my fridge. 348 00:18:04,440 --> 00:18:07,439 Speaker 1: I find it's such a great addition in flavor. I 349 00:18:07,520 --> 00:18:10,919 Speaker 1: love like tangy things and fermented and like pickled foods 350 00:18:10,920 --> 00:18:14,639 Speaker 1: are all like very lemonye and zesty, and they have 351 00:18:14,720 --> 00:18:17,480 Speaker 1: this like tang to them. So I usually can throw 352 00:18:17,520 --> 00:18:21,200 Speaker 1: in like a tablespoon of sauer kraut into my salads 353 00:18:21,200 --> 00:18:23,959 Speaker 1: that I have, or honestly just as like a little 354 00:18:24,160 --> 00:18:26,439 Speaker 1: addition to the side of my meal. It's so easy 355 00:18:26,480 --> 00:18:29,040 Speaker 1: to eat, it doesn't It tastes actually great and it 356 00:18:29,080 --> 00:18:32,000 Speaker 1: doesn't feel like medicine in any way. Also, foods like tempey. 357 00:18:32,040 --> 00:18:34,680 Speaker 1: I've actually started eating tempey a lot more than soyer lately, 358 00:18:34,960 --> 00:18:38,040 Speaker 1: and I appreciate the nutty texture and flavor of it. 359 00:18:38,320 --> 00:18:40,119 Speaker 1: And again, you can just throw that in as you 360 00:18:40,160 --> 00:18:43,959 Speaker 1: would with tofu. Or I make so much from tempey, 361 00:18:44,000 --> 00:18:46,439 Speaker 1: my gosh. Like the other day I literally sorted it 362 00:18:46,440 --> 00:18:48,600 Speaker 1: with some vegetable stuffs it into a pit of bread 363 00:18:49,320 --> 00:18:51,320 Speaker 1: and had it like that. I also have just used 364 00:18:51,320 --> 00:18:55,119 Speaker 1: the slices and kind of sauteed them. I don't a 365 00:18:55,160 --> 00:18:57,800 Speaker 1: bit of soyer sauce, have a little bread inside and 366 00:18:57,840 --> 00:18:59,760 Speaker 1: you can put it into a sandwich. Like there's just 367 00:18:59,760 --> 00:19:01,560 Speaker 1: so much you can do with all these ingredients. It's 368 00:19:01,560 --> 00:19:04,200 Speaker 1: really just about experimenting and seeing what you like. Then 369 00:19:04,200 --> 00:19:08,399 Speaker 1: there's miso. Miso is so good. It's tastes amazing, like 370 00:19:08,520 --> 00:19:11,679 Speaker 1: whenever you're making any kind of stair fries or like 371 00:19:11,760 --> 00:19:14,680 Speaker 1: Chinese dishes. Miso has such a lovely flavor. So I 372 00:19:15,320 --> 00:19:17,600 Speaker 1: actually have started adding it into my pasta sauce. I 373 00:19:17,720 --> 00:19:20,320 Speaker 1: kid you not. I think my brother in law introduced 374 00:19:20,320 --> 00:19:24,879 Speaker 1: me to this. Actually sand He made this amazing tomato 375 00:19:25,800 --> 00:19:29,000 Speaker 1: sauce like a pasta sauce, and there was something different 376 00:19:29,040 --> 00:19:30,399 Speaker 1: about it. I was like, what is that taste? And 377 00:19:30,440 --> 00:19:32,360 Speaker 1: he told me he added miso into it. So I've 378 00:19:32,400 --> 00:19:35,160 Speaker 1: started doing it because it has this really amazing umami 379 00:19:35,200 --> 00:19:37,920 Speaker 1: flavor that you don't realize you need in your life, 380 00:19:37,920 --> 00:19:39,520 Speaker 1: but then once you try it, you always want to 381 00:19:39,520 --> 00:19:42,200 Speaker 1: try and chase it, chase the umami. Other foods rich 382 00:19:42,240 --> 00:19:47,480 Speaker 1: in probiotics are kiffir that's like a yogurt type of drink. 383 00:19:48,000 --> 00:19:49,760 Speaker 1: I think you can get vegan caffe now as well, 384 00:19:49,800 --> 00:19:54,000 Speaker 1: made with coconut. There's kimchi. Kim chi stair fried rice yum. 385 00:19:54,440 --> 00:19:58,560 Speaker 1: Also good quality kombucha. Love me some kombucha. I notice, 386 00:19:58,880 --> 00:20:01,800 Speaker 1: you know what, Actually this was last week. I think 387 00:20:02,280 --> 00:20:04,000 Speaker 1: I hadn't eaten like the whole day, and then I 388 00:20:04,080 --> 00:20:07,760 Speaker 1: ended up having a really heavy meal, but my stomach 389 00:20:07,840 --> 00:20:10,159 Speaker 1: was just feeling really uncomfortable. And then I had some 390 00:20:10,240 --> 00:20:13,760 Speaker 1: kombucha after it. And I kid you not, whenever I 391 00:20:13,800 --> 00:20:16,720 Speaker 1: was feeling in my gut settled down, I released whatever 392 00:20:16,760 --> 00:20:21,320 Speaker 1: I needed to release, and kombucha was the like superhero 393 00:20:21,359 --> 00:20:24,639 Speaker 1: in it all. So yeah, love me some kombucha. Pickles. 394 00:20:25,600 --> 00:20:28,199 Speaker 1: They're also fermented. Actually, you know the pickles like we 395 00:20:28,280 --> 00:20:30,040 Speaker 1: call them gerkins, but the pickles that you get in 396 00:20:30,119 --> 00:20:33,600 Speaker 1: the stores. Apple side of vinegar. One of my health coaches, Monas, 397 00:20:33,640 --> 00:20:36,520 Speaker 1: she actually recommended whenever our gut isn't feeling great or 398 00:20:36,960 --> 00:20:39,919 Speaker 1: is weaker, she recommends having like a teaspoon or up 399 00:20:39,960 --> 00:20:42,119 Speaker 1: to a tablespoon of apple side of vinegar before we 400 00:20:42,160 --> 00:20:44,760 Speaker 1: eat our meals, and it really helps to ignite and 401 00:20:44,800 --> 00:20:48,639 Speaker 1: stimulate your digestion and also helps to break down the 402 00:20:48,640 --> 00:20:51,520 Speaker 1: food that's to come. Essentially, you're adding acid to your stomach, 403 00:20:51,560 --> 00:20:54,560 Speaker 1: which helps to break things down. I'm not gonna sugarcoat this. 404 00:20:54,800 --> 00:20:57,640 Speaker 1: It does not taste good. You literally take the upper 405 00:20:57,640 --> 00:20:59,320 Speaker 1: side of vinegar a tablespoon of and then you have 406 00:20:59,400 --> 00:21:02,840 Speaker 1: to like hug water down. But definitely worth it because 407 00:21:02,920 --> 00:21:04,560 Speaker 1: it makes your gut feel great. One thing I found 408 00:21:04,640 --> 00:21:09,000 Speaker 1: really interesting when I was studying gut health was that 409 00:21:09,119 --> 00:21:12,800 Speaker 1: many studies have linked a high meat diet to higher 410 00:21:12,880 --> 00:21:15,679 Speaker 1: risk of corgiovascular disease. And it's not because of what 411 00:21:15,720 --> 00:21:18,879 Speaker 1: you think, because usually meat is linked to cargiovascular disease 412 00:21:18,880 --> 00:21:22,280 Speaker 1: because of the fact that it has but this research 413 00:21:22,400 --> 00:21:25,360 Speaker 1: was showing that it interacts with that. When you eat meat, 414 00:21:25,400 --> 00:21:28,320 Speaker 1: there are certain chemicals in them that interact with the 415 00:21:28,359 --> 00:21:33,320 Speaker 1: gut bacteria that produces another chemical that actually impacts the 416 00:21:33,359 --> 00:21:36,840 Speaker 1: metabolism of your cholesterol, and so through that mechanism, it 417 00:21:36,880 --> 00:21:39,280 Speaker 1: affects your heart health. So I thought that was really interesting. 418 00:21:39,320 --> 00:21:42,160 Speaker 1: Our bodies just have so many different systems and mechanisms. 419 00:21:42,200 --> 00:21:45,520 Speaker 1: But essentially, if you are someone who does eat quite 420 00:21:45,560 --> 00:21:47,520 Speaker 1: a bit of meat, reducing that down, maybe having a 421 00:21:47,520 --> 00:21:49,800 Speaker 1: plant based day or a couple of days in the 422 00:21:49,840 --> 00:21:52,800 Speaker 1: week where you're reducing that, that can really help your 423 00:21:52,800 --> 00:21:55,600 Speaker 1: gut to Now this is one of my favorite tips. 424 00:21:55,720 --> 00:21:59,600 Speaker 1: It's something that whenever if I meet someone, and a 425 00:21:59,640 --> 00:22:01,320 Speaker 1: lot of the times I meet people, it's like when 426 00:22:01,320 --> 00:22:04,000 Speaker 1: you meet a doctor, and if someone tells you they're 427 00:22:04,040 --> 00:22:06,080 Speaker 1: a doctor, you usually ask them some doctor questions or 428 00:22:06,119 --> 00:22:07,560 Speaker 1: I've had this for a bit, and do you have 429 00:22:07,600 --> 00:22:09,840 Speaker 1: any recommendations for this. When people find out I'm a 430 00:22:09,880 --> 00:22:12,439 Speaker 1: nutritionist or that I do study dirata, I usually get 431 00:22:12,480 --> 00:22:14,800 Speaker 1: asked a lot of questions. And whenever I get asked 432 00:22:14,840 --> 00:22:17,000 Speaker 1: about a gut, especially if I'm in an environment where 433 00:22:17,000 --> 00:22:18,920 Speaker 1: I can't expand on a lot, they'll be like, give 434 00:22:18,960 --> 00:22:21,159 Speaker 1: me the top, like two three tips that you have 435 00:22:21,560 --> 00:22:24,280 Speaker 1: for your gut, and I would always say, drink hot water, 436 00:22:24,520 --> 00:22:27,600 Speaker 1: not cold water, Like take away cold water from your meals, 437 00:22:27,640 --> 00:22:30,600 Speaker 1: from your daytime, like get used to having lukewarm water, 438 00:22:31,160 --> 00:22:33,600 Speaker 1: room temperature water, or at least or like try to 439 00:22:33,640 --> 00:22:36,880 Speaker 1: have hot water. It's been found, and Irada talks about 440 00:22:36,920 --> 00:22:38,600 Speaker 1: this all the time. I'm going to come onto this 441 00:22:38,640 --> 00:22:42,000 Speaker 1: in a little bit, but the natural process of absorbing 442 00:22:42,080 --> 00:22:47,879 Speaker 1: nutrients during our digestion process is actually hindered when you 443 00:22:48,000 --> 00:22:51,800 Speaker 1: drink cold water because your body starts to focus on 444 00:22:52,320 --> 00:22:54,880 Speaker 1: increasing the heat in your body or regulating your body's 445 00:22:54,880 --> 00:22:59,000 Speaker 1: temperature and diverting it from your digestions. So when you 446 00:22:59,080 --> 00:23:02,880 Speaker 1: end up drinking cold water, especially during your meals, that's 447 00:23:02,920 --> 00:23:05,160 Speaker 1: literally what happens. Your body starts thinking, oh my gosh, 448 00:23:05,240 --> 00:23:07,879 Speaker 1: I need to regulate the body temperature again, I need 449 00:23:07,960 --> 00:23:10,960 Speaker 1: to get myself warmer again, and so instead of focusing 450 00:23:11,000 --> 00:23:14,200 Speaker 1: all of its energy on digesting the food, it actually 451 00:23:14,280 --> 00:23:18,119 Speaker 1: starts to focus on warming up your body again. So 452 00:23:18,200 --> 00:23:21,280 Speaker 1: that's one reason. And also when you end up drinking 453 00:23:21,320 --> 00:23:24,840 Speaker 1: cold water, it actually causes your blood vessels to constrict, 454 00:23:25,119 --> 00:23:29,879 Speaker 1: which in turn ends up slowing down your digestion, and 455 00:23:29,920 --> 00:23:32,960 Speaker 1: then this leads to so many things. But your food 456 00:23:33,000 --> 00:23:35,879 Speaker 1: isn't digested properly, which leads to toxin build up in 457 00:23:35,920 --> 00:23:40,200 Speaker 1: your body, but then also the usual symptoms of bloating 458 00:23:40,280 --> 00:23:43,520 Speaker 1: and cramping and even constipation. So you'll actually find if 459 00:23:43,560 --> 00:23:46,439 Speaker 1: you stop drinking with your meals that will make a 460 00:23:46,480 --> 00:23:49,960 Speaker 1: huge difference. But on top of that double whammy, if 461 00:23:49,960 --> 00:23:53,600 Speaker 1: you end up avoiding drinking any cold water with your meals, 462 00:23:53,600 --> 00:23:55,960 Speaker 1: that will make even more of a difference. And then 463 00:23:56,000 --> 00:23:57,920 Speaker 1: if you want to add something else that kreme de 464 00:23:58,000 --> 00:23:59,639 Speaker 1: la creme is if you have half a cup of 465 00:23:59,720 --> 00:24:02,080 Speaker 1: hot water with a little bit of ginger on the 466 00:24:02,119 --> 00:24:05,639 Speaker 1: side or adding in some spices which I'll mention in 467 00:24:05,680 --> 00:24:08,880 Speaker 1: a little bit having sipping on that while you're eating 468 00:24:08,920 --> 00:24:14,400 Speaker 1: your meal, that will be like nectar to your digestive system. 469 00:24:14,480 --> 00:24:17,199 Speaker 1: Like that will really help. And honestly, try out, like 470 00:24:17,240 --> 00:24:19,240 Speaker 1: if you are someone who gets bloated and gassy after 471 00:24:19,240 --> 00:24:20,920 Speaker 1: a meal, just try cutting out the cold water and 472 00:24:20,920 --> 00:24:22,679 Speaker 1: see what happens. I'd be really interested to hear with 473 00:24:22,760 --> 00:24:25,280 Speaker 1: all the people what all of you end up finding 474 00:24:25,359 --> 00:24:27,199 Speaker 1: from it, because I've had so many people tell me 475 00:24:27,240 --> 00:24:30,080 Speaker 1: it's made a huge difference to them, whether it's because 476 00:24:30,080 --> 00:24:34,680 Speaker 1: of acid reflux or indigestion or gas and bloating. Everyone 477 00:24:34,720 --> 00:24:36,760 Speaker 1: across the board has told me that that's made such 478 00:24:36,760 --> 00:24:39,800 Speaker 1: a difference to them. I actually always start my day 479 00:24:39,840 --> 00:24:42,080 Speaker 1: off with a cup of hot water every single morning. 480 00:24:42,720 --> 00:24:44,959 Speaker 1: It really helps to kind of just it feels like 481 00:24:45,000 --> 00:24:47,520 Speaker 1: it cleanses my system, and honestly, the hot water in 482 00:24:47,520 --> 00:24:50,040 Speaker 1: the morning is what also helps me to go, Like 483 00:24:50,080 --> 00:24:53,280 Speaker 1: it really does provide that kind of just kickstart of 484 00:24:53,359 --> 00:24:56,240 Speaker 1: my digestion and remind tells my body that I'm awake 485 00:24:56,359 --> 00:24:59,040 Speaker 1: now and she's gonna start eating soon. So it kind 486 00:24:59,080 --> 00:25:02,560 Speaker 1: of revs up your digestive system, ready to get the 487 00:25:02,600 --> 00:25:05,679 Speaker 1: day started. I do find though in America, especially in 488 00:25:05,720 --> 00:25:09,240 Speaker 1: America more so than even in London, everything comes over 489 00:25:09,320 --> 00:25:11,440 Speaker 1: ice and the amount of ice is like more than 490 00:25:11,440 --> 00:25:15,280 Speaker 1: the actual drink. So anyways, like a cultural thing sometimes, 491 00:25:15,359 --> 00:25:17,800 Speaker 1: but it's nice to just get out of habits that 492 00:25:17,800 --> 00:25:19,760 Speaker 1: aren't good for you, no matter how could it taste. 493 00:25:19,880 --> 00:25:21,560 Speaker 1: I still love a ice drink. Oh my god, an 494 00:25:21,760 --> 00:25:24,960 Speaker 1: iced mato latte so good, but I just don't have 495 00:25:25,040 --> 00:25:28,359 Speaker 1: it every single day. Going back to spices, the topic 496 00:25:28,400 --> 00:25:31,760 Speaker 1: that I absolutely love talking about because spices have literally 497 00:25:31,840 --> 00:25:36,639 Speaker 1: changed my life. Iovata considers spices as medicine, and I 498 00:25:36,680 --> 00:25:39,800 Speaker 1: can honestly say my spice box has become my medicine box. 499 00:25:39,840 --> 00:25:42,440 Speaker 1: Whenever I have anything funny in my guy, if someone 500 00:25:42,440 --> 00:25:44,720 Speaker 1: says I've got I've got this going on, or I 501 00:25:44,720 --> 00:25:47,760 Speaker 1: feel like this, I'm like, try swallowing some fennel seeds, 502 00:25:47,880 --> 00:25:51,600 Speaker 1: try using edgeway and or like coriander seeds. And there 503 00:25:51,600 --> 00:25:55,560 Speaker 1: are so many incredible things that just incorporating spices into 504 00:25:55,600 --> 00:25:58,480 Speaker 1: your life can do. And I see it as using 505 00:25:58,560 --> 00:26:02,320 Speaker 1: spices on a daily basis, genuinely feel has been like 506 00:26:02,359 --> 00:26:05,840 Speaker 1: a protective armor for my immunity and my health and 507 00:26:05,880 --> 00:26:08,680 Speaker 1: my gut health, Like I see it as a prevention. 508 00:26:08,920 --> 00:26:12,840 Speaker 1: Having spices in my food daily is definitely part of 509 00:26:12,960 --> 00:26:16,639 Speaker 1: preventative health, and I just want to emphasize that because 510 00:26:17,160 --> 00:26:19,520 Speaker 1: we end up finding so much out once we already 511 00:26:19,520 --> 00:26:21,840 Speaker 1: have something. My friend was telling me this morning, actually, 512 00:26:22,359 --> 00:26:24,240 Speaker 1: she called me. She was like, I'm just so frustrated 513 00:26:24,280 --> 00:26:26,840 Speaker 1: because every time I go to the doctor, if I 514 00:26:26,880 --> 00:26:28,960 Speaker 1: want to get my iron levels checked or if I 515 00:26:29,000 --> 00:26:32,000 Speaker 1: just want to get my vitimin levels checked, like I 516 00:26:32,119 --> 00:26:34,600 Speaker 1: have to come up with a reason about why I 517 00:26:34,640 --> 00:26:36,359 Speaker 1: want to have it done, Like I need to have 518 00:26:36,440 --> 00:26:40,640 Speaker 1: something already significantly wrong with me for them to test this. 519 00:26:41,320 --> 00:26:45,240 Speaker 1: And so what I realize is Western medicine is amazing 520 00:26:45,320 --> 00:26:48,400 Speaker 1: for diagnostics and for all the amazing things that they do, 521 00:26:48,680 --> 00:26:52,200 Speaker 1: but we also have to remember that, like we need 522 00:26:52,240 --> 00:26:54,960 Speaker 1: to think about prevention rather than going to the doctor 523 00:26:55,440 --> 00:26:58,960 Speaker 1: when something has already happened. And so I see my 524 00:26:59,080 --> 00:27:02,840 Speaker 1: spices my kitchen as exactly that I feel like they 525 00:27:02,840 --> 00:27:04,800 Speaker 1: have protected me from so much along the years, and 526 00:27:04,800 --> 00:27:07,760 Speaker 1: the more spices I've incorporated into my life, my immunity 527 00:27:07,800 --> 00:27:10,600 Speaker 1: has just gotten better and better. So I recommend daily 528 00:27:10,640 --> 00:27:13,440 Speaker 1: spice intake as a must and you can switch it 529 00:27:13,480 --> 00:27:16,280 Speaker 1: out whichever one's you want. The ones I recommend now ginger. 530 00:27:16,400 --> 00:27:19,359 Speaker 1: Ginger is an incredible spice, whether you have ginger in 531 00:27:19,480 --> 00:27:21,240 Speaker 1: raw form or whether you have it as a powder. 532 00:27:22,040 --> 00:27:24,919 Speaker 1: So much research has shown that ginger and tumoric have 533 00:27:25,080 --> 00:27:29,000 Speaker 1: incredible effects on your gut microbiome and on your digestion. 534 00:27:29,320 --> 00:27:32,080 Speaker 1: And one spice blend that I use, which is like 535 00:27:32,119 --> 00:27:35,560 Speaker 1: the queen of all spice blends in oravader for digestion 536 00:27:35,840 --> 00:27:38,840 Speaker 1: is CCF. If you've listened to me for a while, 537 00:27:38,840 --> 00:27:41,480 Speaker 1: I've probably talked about this way too many times, but 538 00:27:41,480 --> 00:27:45,040 Speaker 1: it's because of how amazing it is. CCF is coriander, 539 00:27:45,400 --> 00:27:48,360 Speaker 1: cumin and fennel seeds you use in equal pods. It's 540 00:27:48,359 --> 00:27:51,000 Speaker 1: so easy in the morning when I'm having my hot water, 541 00:27:51,320 --> 00:27:54,399 Speaker 1: I either have a ready mix of equal parts of 542 00:27:54,480 --> 00:27:57,639 Speaker 1: coriander seeds, cumin seeds and fennel seeds. I will boil 543 00:27:57,640 --> 00:27:59,320 Speaker 1: the water in it and I will drink that as 544 00:27:59,359 --> 00:28:01,680 Speaker 1: my cup of tea in the morning. Or you can 545 00:28:01,720 --> 00:28:03,760 Speaker 1: even grind it into a powder and you can use 546 00:28:03,800 --> 00:28:07,199 Speaker 1: it over your curries or whatever food that you're eating. 547 00:28:07,720 --> 00:28:10,520 Speaker 1: I usually cook it into the food. When you cook spices, 548 00:28:10,600 --> 00:28:14,359 Speaker 1: it actually activates them and releases all the medicinal properties 549 00:28:14,359 --> 00:28:17,320 Speaker 1: of them. But CCF is amazing, and like I said, 550 00:28:17,359 --> 00:28:19,520 Speaker 1: it's equal parts. So you grab one table if you're 551 00:28:19,560 --> 00:28:22,719 Speaker 1: doing it in a small batch, one tablespoon of coriander seeds, 552 00:28:22,880 --> 00:28:26,880 Speaker 1: one tablespoon of fennel seeds, one tablespoon of cuman seeds. 553 00:28:27,119 --> 00:28:29,199 Speaker 1: You boil them up and you drink that water. And 554 00:28:29,240 --> 00:28:31,159 Speaker 1: sometimes you can boil a whole batch of it and 555 00:28:31,200 --> 00:28:32,720 Speaker 1: you can just sip on it throughout the day, even 556 00:28:32,760 --> 00:28:34,760 Speaker 1: if it's gotten cold. To make a big batch of it, 557 00:28:34,800 --> 00:28:36,640 Speaker 1: I just do one cup of each and I keep 558 00:28:36,680 --> 00:28:38,680 Speaker 1: it in a jar and I'll just take a tablespoon 559 00:28:38,680 --> 00:28:41,440 Speaker 1: off that mix and put it into boil. I recommend 560 00:28:41,440 --> 00:28:43,760 Speaker 1: you boil with the seeds as I said, it usually 561 00:28:43,880 --> 00:28:47,160 Speaker 1: helps to release like the aroma and also the properties 562 00:28:47,200 --> 00:28:50,360 Speaker 1: of it. But sometimes I'll just let it soak or overnight. 563 00:28:50,400 --> 00:28:52,240 Speaker 1: You can soak them in your water and drink it 564 00:28:52,280 --> 00:28:55,000 Speaker 1: the next day. Another way that I absolutely love incorporating 565 00:28:55,040 --> 00:28:58,400 Speaker 1: spices in the morning is I have This is another 566 00:28:58,480 --> 00:29:02,720 Speaker 1: ivated recommendation. You basically cook down apples It's like stewed 567 00:29:02,760 --> 00:29:05,280 Speaker 1: apples that you get. They make the house smell amazing. 568 00:29:05,360 --> 00:29:08,360 Speaker 1: You can cook it with cinnamon or cardamom, and both 569 00:29:08,360 --> 00:29:11,440 Speaker 1: of those spices really help to stok your digestion and 570 00:29:11,480 --> 00:29:14,480 Speaker 1: get it ready for the day ahead, and it helps. 571 00:29:14,760 --> 00:29:19,280 Speaker 1: The cooked apple actually helps with elimination and like pooping essentially, 572 00:29:19,560 --> 00:29:22,840 Speaker 1: so that's really yummy too. You just add the apples 573 00:29:22,840 --> 00:29:24,440 Speaker 1: and chop them up, add a bit of water in, 574 00:29:24,520 --> 00:29:28,560 Speaker 1: adding your cinnamon and your cardamom. Let it cook till 575 00:29:28,560 --> 00:29:30,960 Speaker 1: they become quite soft. It tastes so good. Sometimes I 576 00:29:30,960 --> 00:29:33,720 Speaker 1: sprinkle a b of almond butter on top few nuts. 577 00:29:33,720 --> 00:29:36,280 Speaker 1: Oh my god, so good. Raw foods. I think this 578 00:29:36,320 --> 00:29:39,000 Speaker 1: is the last one I wanted to speak about. But look, 579 00:29:39,040 --> 00:29:41,440 Speaker 1: there are so many different diets in the world right 580 00:29:41,480 --> 00:29:44,840 Speaker 1: There are just unlimited new ones coming up all the time. 581 00:29:44,920 --> 00:29:47,520 Speaker 1: One of them is the raw food diet. I've tried it, 582 00:29:47,640 --> 00:29:50,040 Speaker 1: and I really do get that. There is something very 583 00:29:50,080 --> 00:29:53,040 Speaker 1: cleansing about having foods in exactly the way that they 584 00:29:53,040 --> 00:29:56,360 Speaker 1: are grown in nature. There's something really beautiful about that. 585 00:29:56,480 --> 00:29:59,200 Speaker 1: But when I started studying Ariveda, it started making so 586 00:29:59,280 --> 00:30:02,120 Speaker 1: much more sense to about why a raw food diet 587 00:30:02,160 --> 00:30:06,240 Speaker 1: isn't necessarily great for all people and probably most people, 588 00:30:06,360 --> 00:30:09,920 Speaker 1: especially seeing as our gut is getting worse and worse 589 00:30:10,200 --> 00:30:12,480 Speaker 1: as we see because of the foods that we're eating, 590 00:30:12,520 --> 00:30:14,880 Speaker 1: because of the lifestyle that we're living. You know, we 591 00:30:15,000 --> 00:30:18,360 Speaker 1: have to live according to what our gut actually is 592 00:30:18,400 --> 00:30:23,000 Speaker 1: telling us, and so Abada actually recommends against having too 593 00:30:23,120 --> 00:30:25,400 Speaker 1: much raw foods if any. The thing is, when you're 594 00:30:25,400 --> 00:30:27,920 Speaker 1: trying to digest food right like, especially if it's raw food, 595 00:30:28,000 --> 00:30:30,160 Speaker 1: it takes a lot of energy from your gut. It 596 00:30:30,200 --> 00:30:34,320 Speaker 1: takes all your gut bacteria really working hard to fully 597 00:30:34,360 --> 00:30:36,600 Speaker 1: digest it. There's just so many layers to get through 598 00:30:36,640 --> 00:30:39,360 Speaker 1: and so much to get through when you're digesting something 599 00:30:39,400 --> 00:30:41,760 Speaker 1: from a raw state. So when you actually have your 600 00:30:41,840 --> 00:30:45,120 Speaker 1: vegetables steamed or sortied, it's actually, if you think about it, 601 00:30:45,160 --> 00:30:48,160 Speaker 1: one form of digestion that's done already outside of the body, 602 00:30:48,640 --> 00:30:50,479 Speaker 1: and then you end up eating and having to do 603 00:30:50,560 --> 00:30:52,960 Speaker 1: a lot less. Your stomach has to work a lot less, 604 00:30:53,400 --> 00:30:55,280 Speaker 1: and it's a lot easier for your stomach to do 605 00:30:55,360 --> 00:30:58,920 Speaker 1: that versus trying to digest it from a raw state, which, 606 00:30:58,920 --> 00:31:00,960 Speaker 1: if you think about it, makes sense because if the 607 00:31:01,000 --> 00:31:04,480 Speaker 1: gut is weak, overloading it with hard things to work 608 00:31:04,560 --> 00:31:06,600 Speaker 1: through will make it even weaker. It's like when you 609 00:31:06,600 --> 00:31:08,960 Speaker 1: go to the gym when you're really, really tired and 610 00:31:09,000 --> 00:31:12,080 Speaker 1: then you try to lift really heavyweights with zero energy. 611 00:31:12,160 --> 00:31:15,280 Speaker 1: It just makes life so difficult. And so that's really 612 00:31:15,320 --> 00:31:17,800 Speaker 1: what's happening to our guff. We're just overloading it with 613 00:31:18,000 --> 00:31:22,400 Speaker 1: things that it's not quite equipped to digest. But on 614 00:31:22,440 --> 00:31:24,479 Speaker 1: the plus side, the stronger gut gets, the easier it 615 00:31:24,520 --> 00:31:26,320 Speaker 1: is to digest raw foods and salads, So you might 616 00:31:26,320 --> 00:31:28,640 Speaker 1: find there's people who can really digest them well, then 617 00:31:28,920 --> 00:31:31,320 Speaker 1: they don't get the upset stomach from it. And at 618 00:31:31,320 --> 00:31:33,040 Speaker 1: the end of the day, no matter how good someone 619 00:31:33,040 --> 00:31:35,760 Speaker 1: tells you salads are for you, or how good they 620 00:31:35,760 --> 00:31:37,840 Speaker 1: tell you juices are for you, what you have to 621 00:31:37,880 --> 00:31:41,040 Speaker 1: do is take your health back into your own hands. 622 00:31:41,440 --> 00:31:44,760 Speaker 1: And you know how your stomach is feeling after eating something, 623 00:31:44,840 --> 00:31:47,840 Speaker 1: so assess your body. If my stomach feels weird every 624 00:31:47,880 --> 00:31:50,800 Speaker 1: single time I'm eating raw foods, I know my gut 625 00:31:50,840 --> 00:31:53,360 Speaker 1: is not digesting the raw food as well, and therefore 626 00:31:53,720 --> 00:31:56,680 Speaker 1: it's probably a sign that I need to do something 627 00:31:56,720 --> 00:31:59,120 Speaker 1: about my gut or that I need to stop eating 628 00:31:59,320 --> 00:32:00,800 Speaker 1: raw foods and oh my gout, it is a little 629 00:32:00,800 --> 00:32:03,680 Speaker 1: bit healthier, and then start incorporating them back again. And 630 00:32:03,720 --> 00:32:06,480 Speaker 1: if you do eat salad, our way to help them 631 00:32:06,800 --> 00:32:10,280 Speaker 1: digest better in your body is by adding fats to them. 632 00:32:10,320 --> 00:32:13,640 Speaker 1: So adding dressings with healthy olive oil or avocado oil, 633 00:32:13,920 --> 00:32:18,040 Speaker 1: it helps with the digestive process. But also by adding 634 00:32:18,080 --> 00:32:21,600 Speaker 1: spices into your dressings like black pepper or ginger or cumin, 635 00:32:21,920 --> 00:32:25,200 Speaker 1: it can really help to stimulate the digestion. It helps 636 00:32:25,200 --> 00:32:26,800 Speaker 1: your gut out a little bit. To be honest, just 637 00:32:26,840 --> 00:32:30,480 Speaker 1: to help that process. I get asked often with when 638 00:32:30,480 --> 00:32:33,080 Speaker 1: I share things, where's the evidence for this? And where's 639 00:32:33,120 --> 00:32:36,520 Speaker 1: the evidence for that? And my honest answer is try 640 00:32:36,560 --> 00:32:39,120 Speaker 1: it and use yourself as evidence. I'm not sharing anything 641 00:32:39,160 --> 00:32:41,040 Speaker 1: that's going to harm you or hurt you. I'm sharing 642 00:32:41,080 --> 00:32:43,880 Speaker 1: things which are so simple, so basic, and it's just 643 00:32:43,920 --> 00:32:46,760 Speaker 1: an adjustment that you would make. And so my thing 644 00:32:46,840 --> 00:32:49,760 Speaker 1: is every single person is individual. Every person is so unique. 645 00:32:49,880 --> 00:32:51,800 Speaker 1: It doesn't make sense for everything to be the same 646 00:32:51,840 --> 00:32:56,560 Speaker 1: for everyone. And so naturally we have a responsibility to 647 00:32:56,600 --> 00:32:59,000 Speaker 1: look after our own health as much as other people 648 00:32:59,000 --> 00:33:01,600 Speaker 1: can do for us. If we're not becoming aware of 649 00:33:01,640 --> 00:33:04,080 Speaker 1: what we need then we're not. We actually don't know 650 00:33:04,320 --> 00:33:07,760 Speaker 1: what to ask for. And so the best evidence for 651 00:33:07,800 --> 00:33:10,280 Speaker 1: you is going to be let me try something out 652 00:33:10,920 --> 00:33:14,520 Speaker 1: and see how it works for us. And so tuning 653 00:33:14,560 --> 00:33:16,560 Speaker 1: into your body and seeing what your body's trying to 654 00:33:16,560 --> 00:33:19,160 Speaker 1: tell you is so important. And I will also say 655 00:33:19,440 --> 00:33:21,920 Speaker 1: that consistency is just so important, and that's with everything 656 00:33:21,960 --> 00:33:24,480 Speaker 1: in life. Right. If you change these things, don't expect 657 00:33:24,520 --> 00:33:27,360 Speaker 1: it to just change overnight and have the most amazing 658 00:33:27,360 --> 00:33:29,880 Speaker 1: gut the next day. Stick with it. And I've seen 659 00:33:29,960 --> 00:33:31,960 Speaker 1: in studies that it can take up to six months 660 00:33:32,000 --> 00:33:35,800 Speaker 1: to build up a really strong gut microbiome. So just 661 00:33:35,800 --> 00:33:38,760 Speaker 1: by changing some of these simple things, hopefully that will 662 00:33:38,760 --> 00:33:41,000 Speaker 1: happen for you. There's so much more that I could 663 00:33:41,040 --> 00:33:43,480 Speaker 1: share about this topic, and I'll probably do a part two, three, 664 00:33:43,520 --> 00:33:45,400 Speaker 1: and four on this, but I really hope that this 665 00:33:45,440 --> 00:33:47,640 Speaker 1: is a good start for you all to begin a 666 00:33:47,680 --> 00:33:50,920 Speaker 1: really healthy gut journey and for you to help, you know, 667 00:33:51,040 --> 00:33:53,560 Speaker 1: reconnect back to your body, tune back in and see 668 00:33:53,560 --> 00:33:55,880 Speaker 1: what your body is trying to tell you. Let me 669 00:33:55,880 --> 00:33:57,840 Speaker 1: know if you try out any of these tips and 670 00:33:57,920 --> 00:34:00,520 Speaker 1: if it made a difference to you. A lot of 671 00:34:00,520 --> 00:34:03,520 Speaker 1: the times, just remember if you do have low moods 672 00:34:03,560 --> 00:34:06,560 Speaker 1: and if you don't feel great mentally and physically, don't 673 00:34:06,560 --> 00:34:09,239 Speaker 1: blame yourself and don't tell yourself it's just something you 674 00:34:09,320 --> 00:34:12,600 Speaker 1: have to live with, because there is. We don't realize 675 00:34:12,760 --> 00:34:15,080 Speaker 1: that there's so much that we can do to change 676 00:34:15,120 --> 00:34:17,319 Speaker 1: that and not have to live in that state for 677 00:34:17,440 --> 00:34:20,240 Speaker 1: months and months. Like you think that you being upset 678 00:34:20,280 --> 00:34:21,960 Speaker 1: all the time or having a low mood all the 679 00:34:22,000 --> 00:34:24,759 Speaker 1: time is a brain problem, when really it could just 680 00:34:24,800 --> 00:34:28,120 Speaker 1: be a gut problem, and so do the tests you need, 681 00:34:28,520 --> 00:34:30,360 Speaker 1: go and see the person you need to see to 682 00:34:30,400 --> 00:34:32,920 Speaker 1: help fix it, and listen to your body, because that 683 00:34:32,960 --> 00:34:35,600 Speaker 1: person may just be you. I appreciate yours so much, 684 00:34:35,640 --> 00:34:37,759 Speaker 1: and thank you so much for listening. And if this 685 00:34:37,800 --> 00:34:40,440 Speaker 1: episode was useful to you and you feel others will 686 00:34:40,480 --> 00:34:42,799 Speaker 1: benefit from it, please pass it along and share it 687 00:34:42,840 --> 00:34:45,360 Speaker 1: with your friends, with your family, or with your online 688 00:34:45,360 --> 00:34:47,279 Speaker 1: community too. Thanks again, and I hope you have such 689 00:34:47,280 --> 00:34:47,960 Speaker 1: a wonderful week.