Is Intermittent Fasting Right for You?

There is an eating style that has to do with timing
that’s promising that you might lose some weight, some good amount of weight. Just in time for summer. Can you, guys, guess what it is? [laughs] Hi, everyone.
It’s Dr. Nancy. So good to see you today. Thank you for joining me. We are going to talk about
this popular diet style. Well, it’s not really a diet. But this eating way of life
that might help you lose a little bit of pounds. Summer is just right
around the corner which means maybe you’re ramping up
your workout all of a sudden. Oh, spring break is over
and we’re headed into summer, ready for that beach body. You’re doing whatever you can. You’re getting your workout routine
planned out. You’re getting ready to sweat,
so that you can fit into… No, not your rash guard,
and your beach muumuu outfit, you’re gonna get
into that bathing suit and feel really confident
and good about yourself. Okay, well, maybe not everyone,
but I hope that you guys are. Hey, JC, good to see you today. We are getting
into warmer summer months and our bodies are wanting
to shed a little bit more of that winter coating, and maybe after spring, we are gonna get a little bit more
excited about the summer, and enjoy the beautiful weather
by the beach and things like that. We’re gonna get outside more. The temperature is gonna be higher. We’re gonna take more walks outside, maybe eat more healthy live foods, make better eating choices. Are you guys with me? Thumbs up. Hey, Eleanor.
Good to see you , Carol. If you are just love a… loving… If you’re just loving summer,
if you’re just logging on, please tell me where
you’re logging in from. I am logging in from California. This is Dr. Nancy. So, many of you guys are sending me awesome, awesome comments
and questions asking me about the right way to eat. What is the right way to eat? I want to lose weight,
what diet should I get into? What is the best one for my body side? Some prefer to eat paleo, others eat vegan, raw,
things like that. Recently, we did a show
on my anti-inflammatory eating plan which was really awesome. A lot of you guys really like that.
So, thank you. We talked about the raw diet
as well, keto. There is another eating choice that is getting tons and tons of eyeballs and it has to do with the clock. It has to do with timing
and it’s called… Does anyone know? It’s called intermittent fasting. Some of you guys have texted me and let me know… messaged me and said that the… no cards are being blocked
by the comments. If that’s being blocked on your feed, then just swipe right with your finger on your smart device, your phone, and it should remove the comments, so that you can see
all of the note cards. So, we’re gonna talk
about intermittent fasting. Intermittent fasting
is getting a lot of press which may be worth considering as well with some positive science behind it which is awesome,
awesome, awesome, right? Oh, Rick just started IF. IF is another way
to say intermittent fasting. Intermittent fasting is also “as if,” IF. Alright. That’s what we are
going to be talking about today. Who is excited? Who is… Who is doing intermittent fasting? Anyone? Show of hands,
by thumbs up or heart. If you are, then say “yes,” and tell me how it’s going for you. I also do intermittent fasting,
but I like to cycle it. We’re gonna talk about that. But I do intermittent fasting and then I do a fasted cardio
in the morning on an empty stomach. I get up out of bed. I do a little bit of morning routine and then I do a cardio
about 30 minutes, and it really, really helps
to just burn some extra fat, and that’s what we want to do. We want to say, “Bye-bye, fat.” Alright, so we’re gonna talk
about intermittent fasting. It’s pretty cool stuff. So, keep watching because today
you’re gonna learn exactly what intermittent fasting is or IF, and how it works. I’m also gonna give you
some pros and some cons to help you decide
whether or not intermittent fasting may be right for you. Rick’s been on it for two weeks. How do you like it, Rick?
How is intermittent fasting been for you? Okay, then if you decide
that you are going to give intermittent fasting a try, I’m going to share some tips and tricks, tips and tricks for you
to integrate into your daily life that’s realistic, effective and easy. First and foremost,
intermittent fasting is not a diet. If you’ve watched my show before,
any of them, you know that I’m not
a particular huge fan of dieting. There’s no such thing. Dieting… It’s a more of like a way of eating
that has gained a lot of attention and become quite popular,
but it’s not a diet. Intermittent fasting or IF is… Let’s see. What is it? It’s a timed approach. A timed approach to eating that cycles, that cycles. It cycles between
periods of eating and fasting. Okay? Intermittent fasting or IF
is a timed approach to eating that cycles between periods
of fasting and eating. Intermittent fasting doesn’t specify
exactly which food you should eat, but rather when you should eat,
when you should eat. So, the timing…
Timing your clocks. Your timing is really important. The timing is really important. Okay. So, yes, absolutely. Yes, absolutely. Okay. So, to reiterate, intermittent fasting does not specify
which foods you should eat, but rather when you should eat them, and it’s the timing
that we’re looking at. Intermittent fasting is really adaptable to combining eating with paleo
and raw and vegan. You can eat any kind of style, but it just is about the timing
on when you should eat. And you can also use it
with my anti-inflammatory diet as well if you choose to eat that way. Intermittent fasting has actually
been around for thousands of years, not as a way to lose weight,
or intentionally… or intentionally improve health, but just a way of survival. Survival. Our ancient ancestors were hunters, and they were gatherers,
hunters and gatherers who not, surprisingly,
didn’t have supermarkets or restaurant, or DoorDash, or Grab Hub. They didn’t even have refrigerators or even food available year-round. Right? They had to…
They were nomadic. They went where the food was. So, sometimes they couldn’t find
anything at all to eat for days and they were forced to go
for long periods of time without eating. Who thinks that they can… they can survive
as a Neanderthal right now? [laughs] Six hours goes by, you’re like,
“I’ll just die, I can’t take this.” Alright, as a result, the human body
has evolved to be able to function without food for long
extended periods of time, more than what we think. From that perspective,
fasting from time to time is actually more natural
than eating, you know, three or four meals a day, or more, five small meals a day. We’re actually much more able
to hold our hunger for a longer periods of time. It’s our brains that tell us
we’re hungry. In addition to forcing your body to access and burn the stored body fat and boosting your metabolism… Everyone’s like,
“What? What happened? What are we talking about here?
Getting skinny? What?” Intermittent fasting
has a number of notable health reasons, really, really great health benefits, including reducing
inflammation in the body, reducing the inflammation
in the body. This is part of all
of the wonderful science behind the positives
behind intermittent fasting. It will reduce
the inflammation in your body, which all of you guys know,
all of my sweet viewers know, that is number one with me. It also has been shown
to improve blood pressure, improve blood pressure and cholesterol, oh, and overall heart health, also improving cognitive function, meaning it can boost
your brain function and improve mental clarity. It can actually help you think more methodically and more clear. It also helps to slow down
the aging process. Who doesn’t want that? And improve your quality of sleep which is a major contributor
to our overall health. If you don’t sleep well,
you just don’t feel well, and you’re not productive,
and then you’re mean. You’re mean. So, here is how
intermittent fasting works. Today we are going to show you
how it works. This is how it works. When you fast, hormone levels
in the body fluctuates and it fluctuates to make
fat stores more easily accessible. For example, human growth hormone. HGH, human growth hormone, goes up, and the insulin levels,
well, they go down. Insulin levels go down, human growth hormones go up. When human growth hormone increases, the body is able to burn more fat
and gain muscle at a quicker rate. That’s what we want. And when your insulin levels go down, meaning you become
less insulin resistant, that’s when fat stored in the body
becomes more accessible. These are things that are really great, like wonderful, wonderful thumbs up. Yeah, yeah. The body begins to recognize that fat should be used to be burned. We need to burn fat. They’re gonna start
using fat for energy. Yes, that’s what I want. I would like to take away
all of this… That stuff,
and then use it as energy. Just burn that off,
leave all the good stuff behind. The body begins to recognize
that fat is an energy source, and it burns it off, instead of using glucose which your body typically
uses first for energy. Also, when you fast,
cellular repair increases, your cells are increasing
the repair of your body that’s really good. The cells are better able to get rid
of protein buildup within the cells which allows them to repair
and strengthen at a faster rate. And getting back
to inflammation in the body for just a smidge of a moment, we know… we know
our daily affirmation, right? Our daily affirmation is
if we put less inflammation in our body and we work harder
at taking the inflammation that’s in our body out, we’re gonna be healthier. We’re going to be healthier. That’s just a…
That is just 101. Health 101.
Happiness 101. Less inflammation in the body. So, what does intermittent fasting
have to do with inflammation at all? Does anyone know? Well, it has been shown, it has been shown
to significantly reduce chronic inflammation. What? Yes, we love that. All this time that we’re working
on getting all the toxins out of our house, all you have to do is intermittent fast? It does this in a few
different ways including… The first is through
a process called autophagy. Autophagy. Say it three times.
Autophagy. Autophagy is the body’s way of destroying old or damaged cells. Phew! Think of it like spring cleaning
inside your body. Little people in a little outfit,
and Dustbusters, cleaning, cleaning, cleaning,
scrubbing, scrubbing, wax on, wax off, right? All inside the body
as a way for the body to regenerate and repair itself in the process. All good things. Old or damaged cells remaining
in the body contribute to… chronic inflammation. Where’s my face? It contributes to chronic inflammation
throughout the body. We do not like this. Intermittent fasting stimulates autophagy. Helping the body to cleanse itself
of the old and damaged cells which reduces inflammation. Absolutely, Vincent.
You heard right. He said, “I heard it.
It repairs the cells.” Yes. Alright. So, intermittent fasting
also forces the body to use up all of its stored sugar or glucose forcing the body to burn
stored body fat for energy. Alright. Let’s see. I am just scrolling,
’cause someone’s saying, “Be nice, Lexi.” What did Lexi say? Is Lexi inflamed? Okay. I don’t even know.
I can’t see it. Alright, intermittent fasting
also forces the body to use up all
of its stored sugar or glucose forcing the body
to burn stored body fat for energy. We talked about that
and that process is produce… That process produces
a compound, this, β-hydroxybutrate. And that blocks part of the immune system responsible for contributing
to inflammatory disorders. That’s good. It blocks it. It blocks all of that stuff
in the immune system responsible for contributing
to inflammatory disorders like autoimmune issues,
I’ve got some, metabolic syndrome,
rheumatoid, arthritis, and muscle and joint inflammation. Pretty cool, right? Yeah, sign me up. Now, there are several different types
of intermittent fasting. Intermittent fasting isn’t hard
and it’s… It’s just all about timing.
So, you just kind of know your numbers. And it’s not… It’s actually highly customizable. I just wanted everyone to know that. You can find one.
There’s so many different ones. You can find one that fits
for your work and life schedule. You can adapt it
and you can fit it to your own needs. There are several methods of eating
with intermittent fasting and the most popular… Does anyone know the most popular? The most popular feeding schedule… It’s like we’re monkeys
or we’re bears at the zoo. The feeding schedule today is 16:8. The feeding schedule, meaning you eat
during an 8-hour window, and then you fast
for the remaining 16. You eat, you fast, you eat, you fast. Alright? Remaining 16 hours of the day,
there’s no food. The good news is that most of you
will probably be sleeping for a large chunk
of that 16-hour fasting window. So, really you are fasting
for eight or nine hours. With the 16:8 feeding schedule, you are essentially skipping
your breakfast, and breakfast really
is just the break of the fast, the fasts of when you’re not eating. It’s the first meal of the day. I don’t really like to even say breakfast because a lot of people
didn’t make it in their head that oh, breakfast has to be
between 7:30 and 10:00 in the morning. No, it’s just your first meal of the day
after not eating. For example, let’s say, you wake up
around 7 or 8 in the morning. Okay? 7 or 8 in the morning. You can drink any non-caloric liquids, nothing that has any sugars
that break the fast, like tea or water, but you wouldn’t eat your first meal
until 11:00 going on to 16:8 ratio. Alright, so you wouldn’t eat
anything until 11:00, and then that allows you
to have a late lunch or your dinner around 6 o’clock, and then you stop eating
for the rest of the day at 7. In addition to breakfast,
this means… [sighs] Get ready for it. No late night snacking. It’s got to go. The cereal, the popcorn. Oh I’m just talking about me. I’m talking about…
I’m reminding myself. You can’t have the cereal,
stop feeding your emotions at night. You cannot have your popcorn
that counts, too. So, no late-night, midnight snacking. There are other intermittent fasting
feeding or eating schedules you can follow, like the 14:10, 14:10 plan. And this one is similar to the 16:8, but allows 14 hours without food, 14 hours without food, and gives you that 10-hour window to eat. And this might be a better option
for those of you who do like to snack or prefer to eat several small meals
throughout the day. If you know that your energy crashes
and you just burn through the food, then maybe the 14-10
might be better for you. There’s also something
called the warrior diet. Has anyone heard of the warrior diet? The warrior diet. And, no, I’m not talking
about doing like a warrior pose with the sandwich going to another warrior pose
with a sandwich. No, unfortunately, it’s not.
It’s not that. And I know I said
that diets don’t work, but the warrior diet isn’t a diet, but hear me out. It’s a form of intermittent fasting. The warrior diet works
by allowing you to either fast or eat very little throughout the day, and then eat a huge meal
at dinnertime. The warrior diet was created by a soldier who served
with the Israeli Special Forces. He actually studied
how ancient warrior societies like the Spartans lived, and noticed warriors would spend
the bulk of their time hunting and fighting which left little time for eating. The Game of Thrones people are like, “Oh, it’s the Game of Thrones diet.” Okay, I’ve never even watched
an episode of “Game of Thrones.” I’m one of those. So, I don’t even know
if that reference is true. So, not only were the warriors were the members of these societies
fasting for most of the day, but they were physically
active as well. They were always
on the move and fighting and in that space
of active movement, meaning they were burning
major calories with not a lot of gas in the tank. So, if you want to,
you can give this a try and eat like a Spartan warrior or with the warrior diet. I don’t even know
where those voices come from. It’s like 15 personalities. Okay, next, alternate day fasting. Alternate day fasting. Anyone heard of this one? Alternate day fasting is another option and one that has shown
several positive health results in studies. Alternate day fasting
works exactly like it sounds. You fast every other day. People are like, “What? Now, what?” Some people avoid food
completely on fasting days while others sustain
on around 500 calories. 500 calories is like a bagel in half
a day on fasting days. Like the warrior diet,
alternate day fasting is a bit hardcore and more intense and might not be the best
intermittent fasting option for intermittent fasting beginners. Actually, I think that
the late-night talk show host, Jimmy Kimell, does alternate day fasting. And lastly, there is
the eat-stop-eat method. Eat stop eat. [laughs] I don’t know why that funny to me. It’s also called the 5:2 method. There’s a lot of funny things
that go on my head and I have to like rein it in
and just focus. Alright, the eat stop eat,
this one is based around findings that fasting for 24 hours a day,
two times a week while eating whatever you want, that is very dangerous, whatever you want to eat
within reason, alright? I’m gonna throw that out there.
Dsclaimer: within reason. The other five days can yield
several positive health benefits. So, eat-stop-eat sounds
a little crazy, little cray-cray, but it really isn’t
as intimidating as it sounds. I totally can do that. I don’t know if I can do that. You’re actually supposed to eat
something every day with the eat-stop-eat plan. If you are fast… If your fasting day starts,
for instance, at 9:00 a.m., for instance, you would eat something
before the 9 a.m., and then you wouldn’t eat
until you breakfast at 9:00 a.m. the next day. Not too bad, right? Who wants to do that
and then… and then, send me a picture
of how you’re doing? [laughs] Alright. Okay. We’re gonna take
a quick poll of our viewers. I know that there’s a couple of you
that have done intermittent fasting or are on intermittent fasting, but who has tried any type
of those intermittent fastings? And if you did, which ones did you try,
and how did it go? What did you think about it? I want you to share some
of your experiences and comments. I’d love to hear about your experience. Okay, just type that in right now. I actually really like
intermittent fasting and I do more of the 16:8, sometimes I do the 14:10, but I really like doing
the fasted cardio in the morning right when I wake up. I feel more agile and light. I feel like my body
really gets a chance to digest all of the food
before I eat my next meal and there’s a good gap in between. Yes, Rick says, “Water, water, water.” I’m gonna talk about hydration, but, yes, water is very important
when you are on intermittent fasting because your energy levels can go down and, for sure, you want
to be able to hydrate, so that you keep your brain moving. Your brain can kind of get
a little bit sluggish if you’re doing more
of the extreme intermittent fasting or if intermittent fasting is new to you,
you want to do that. So, thank you for the reminder. Awesome. So, let’s now talk about what I see as some of the pros
and some of the cons of intermittent fasting. We’re gonna talk about pros
and cons of intermittent fasting. First, I always like to start
with the good stuff, the pros. Studies have shown…
Here are some pros. Studies have shown
that intermittent fasting can prevent or reduce symptoms associated with a number of health issues like heart disease and cancer, metabolic syndrome, arthritis, autoimmune issues, and diabetes. Hi, Andrea. No more calorie counting. Whoo! Put those app FitPro
or all of these other apps where you’re logging in
every single calorie, that is very challenging
and time-consuming to do. That goes out the window. You don’t have to do that anymore if you’re a strict
intermittent fasting goer. Let’s do a quick true-and-false question. I know that we like…
we like little polls. What do you think you can eat as much as you can, as much as you want when you stop your fast? [laughs] I can’t even do that
with a serious face. Oh. You can eat whatever you want
as much as you want when you stop your fast. True or false. Ay-ay-ay, that is going to be a falso. It’s false. You should still, of course,
eat healthy nutrient-rich foods on your non-fasting days. But it is true that intermittent fasting generally doesn’t involve
daily calorie counting like many people do. So, what happens
when you’re new to something, you might restrict yourself
so much that you binge, and you kind of just… you have some triggers,
and then that is… That’s triggered. And then you just can’t stop yourself. So, for me, I know
that warm bread and chips and guacamole, popcorn, nuts, those are my trigger foods, and cake. So, I won’t even touch it. I won’t have a bite.
I won’t have a sip. I won’t, because I know
that if I have one, there’s a mechanism in my brain
or old behavior patterns that say, “Give me some, I can’t stop.” and before I even am able
to tell myself, “Stop, what are you doing?” I’ve already binged. And so I know
those behavior patterns to me, so I’m just not even gonna entertain them, I just won’t do it. So, if you know that you have
some behavioral, behavioral patterns or narratives in your head
that you kind of always, hmm, you always go to, and and then you don’t know
how to stop once you are spiraling down, just don’t do it. You got to have self-control
to not even start. So, intermittent fasting,
if you know that you’re going to go on this intermittent fasting journey
and you start, when you break your fast
and when you have food, you have to know what to eat. Stick with my anti-inflammatory diet. I will put the link onto…
in the comments after the show. But this will tell you what you can have
and what you cannot have to be in most non-inflammatory state. Food does matter. You can’t just eat whatever you want
as much as you want, okay? Intermittent fasting isn’t a diet, but many people do lose weight while following
an intermittent fasting plan which is really, really awesome,
really great. Your sleep and energy levels
can improve. These are all pros. If you’re just joining us,
these are all pros of the intermittent fasting diet. This is Dr. Nancy. We’re talking about
if you want to go intermittent fasting, then what you should be hoping
to get out of it, okay? The pros, your sleep
and energy levels can improve as well as all of these
different inflammatory responses in the body should lessen. Intermittent fasting has also been shown
to reduce the chronic inflammation. And I want to remind everyone
to be taking your curcumin, your Smarter Curcumin
by Smarter Nutrition. This will further take out
the inflammation from your body like everything in life. For the pro, there is a con. There is a con. And we’re going to talk about
some of the common drawbacks associated with intermittent fasting. So, intermittent fasting
is difficult to maintain. It is. Food is everywhere
at our fingertips and in front of us and it’s marketed very, very
strategically for us to eat. And if you don’t really have
a good program and a good willpower built in, you could fall off the track, right? So, it’s difficult to maintain. but it’s not impossible, of course, but you’re gonna have to put your… put your thinking caps on
and your willpower belt on a little bit more for any length of time for great or short-term. It might be hard to maintain
for the long haul. Intermittent fasting can be hard
and it can be a lonely road, especially if you don’t have
a good support system or anyone doing it with you. People love to eat. Our society loves to eat. We do. Food around everything,
celebrations, or board, or a happy… where, you know,
it’s five o’clock, somewhere. And a lot of our social interactions involve food in some capacity. Many people report intermittent
fasting works best when you work with others that are also intermittent fasting, or with the team
all following the same plan. So, if you want to do it,
get some of your buddies, get some of your friends
or your family members to do it with you. It’s easier in a group.
I promise you. Some people use
intermittent fasting methods like the warrior diet
or the eat-stop-eat diet, where you’re basically eating one hu… One large.
I don’t want to say huge. One larger meal a day. And that they have reported
feeling possibly worse, not better during the process. So, it’s not the warrior diet… might not be the plan that you want because sometimes one big, large meal
on an empty stomach, you know when you haven’t
eaten in a while and you gorge yourself, you’re like, “I feel actually
even more bloated than even more.” You have to kind of see
what your body responds to better and go with that, and it’s gonna take some trial and error. But be patient with yourself
and play around with it, okay? Others participating
in intermittent fasting occasionally report feelings
of low energy, of course, if you haven’t been eating
for long periods of time, you might get hungry,
you might get lightheaded. That’s me, I kind of get
lightheaded sometimes. You might not be able to focus. Go into a room like, “Why am I here?” or you’re gonna start writing
and in a creative space, you’re like,
“I’ve writer’s block for three days.” But that can be frustrating. But when you’re fasting,
some people report to binge on their non-fasting days, like we talked about a little bit earlier, binging is not good. And this negates any of the benefits,
most of the benefits we just discussed, or long-term intermittent fasting use if you do decide to give
intermittent fasting a try. There are a few things
that I want you to know before you get going, right? Some things I want you to know. If you suffer from high blood pressure
or any type of heart condition, intermittent fasting
might not be for you. The same goes
for those who have diabetes. Always, always talk to your
health care provider, your doctor before you decide to take
intermittent fasting plan out for a span. Yeah, everyone gave me thumbs up. Promise to do that if you’re new, absolutely new to this stuff, you got to ask and get
the green light to go, okay? Your doctor said so. Your Facebook doctor said so. Okay, so if you do decide
to give intermittent fasting a try, say… you’re like, “All clear. I’m ready.
Coach, put me in.” If you do decide,
how do you start, how to put the first foot forward. Here’s what I recommend
to get you started. As I mentioned,
consult your doctor first, especially, if you have
a preexisting condition. Yeah, very important. Number two,
pick your intermittent fasting methods. I’d recommend for beginners,
start with the 16:18, the 16:18 or the 14:10 method. Pick your feeding window. Gorillas, pick your feeding window. Or the time that you would like to eat, what’s going to be easiest for you, your daily schedule, your lifestyle, eating earlier in the day,
and then stopping earlier or while eating later
and then stopping right before bed be a better option. Planning is really, really important. Drink lots of water. We were reminded to drink
lots of water to stay hydrated to help you feel satiated
while fasting. When you do eat,
make sure you’re consuming healthy nutrient-rich foods
that are rich in antioxidants, fiber and omega-3 fatty acids. The nuts and the seeds
and the lean proteins, avocados, yeah, dark leafy greens,
you got to have those as well. Organic fruits and vegetables,
put all of those in when your intermittent fasting. Yeah, are we good?
Did we learn something? Let’s wrap this up. How’s everyone doing? [laughs] Alright, let’s wrap this up. What did we learn today? We’re gonna recap. Intermittent fasting isn’t a diet, but a way of eating
that allows you to eat for a particular window of time, and then fast or consume
very few calories for a particular window of time,
or just calories. I wouldn’t say huge meals
and a very few calories. It’s just calories
depending on your body type, your goals , your plan, okay? There are a number of benefits
like improved energy levels, energy levels can go up. You’re gonna be walking. You’re gonna be waiting
for the light to change or the elevator. People are like,
“Are you intermittent fasting?” Your energies are just gonna go up. Improved heart health,
balance the blood sugar levels, and reduce inflammation
throughout the body from your head to your toes. Yes, that’s what we want. And while the main goal
of intermittent fasting isn’t necessarily, weight loss, many people do lose weight
through intermittent fasting. It’s like a byproduct. You know, without intermittent fasting, and then I just lost all this weight. Alright, on the other hand,
some people report not feeling well, not feeling perfectly wonderful
throughout the interment fasting. Sometimes you might feel dizzy or lightheaded, weak, shaky, maybe even headaches. The most common types
of intermittent fasting are 16:8, 14:10 where you fast… The 16:8, you fast for 16 or 14 hours, and then you eat during the second half,
the period of eight or ten. Okay, other more intense forms
of intermittent fasting include the warrior diet. The warrior diet,
the alternate day fasting, and eat stop eat. Eat stop eat.
Stop is actually bad. Okay, these forms of intermittent fasting
typically involved fasting for up to 24 consecutive hours. If you do opt to experiment
with intermittent fasting, I really recommend that you start
with a 16:8 or the 14:10 method. If you do give intermittent fasting a go, make sure that you do consult. This is like the fifth disclaimer. Make sure you consult
your doctor or nutritionist, or your health care provider and make sure that you let me know
what method that you use and how it’s going for you. Yeah? Alright. Okay, I’m good, Ross.
How are you? [laughs] You’re very welcome, Raul and Lucky. Okay, thank you so much
for watching. If you found that today’s show
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