Welcome and Audience Check-In

hello everyone hello everyone so great to see you here and I'm excited so great to see you here and I'm excited to be talking to you about your energy to be talking to you about your energy level your body and your sleep today but level your body and your sleep today but before we get started and we get before we get started and we get everyone everyone everyone um hooked into all of these platforms um hooked into all of these platforms that we're on please feel free to get that we're on please feel free to get into the comments section right now and into the comments section right now and let me know where you're coming to where let me know where you're coming to where you are in the world let me know who you you are in the world let me know who you are what you're coming in for and what are what you're coming in for and what you're excited to hear about today and I you're excited to hear about today and I would love for you to kind of rate would love for you to kind of rate yourself yourself yourself overall how are you feeling right now in overall how are you feeling right now in this moment how are you feeling scale of this moment how are you feeling scale of one to ten there I see you June and one to ten there I see you June and Barry Barry Barry um put a one to ten where are you today um put a one to ten where are you today you guys put those in the comments and you guys put those in the comments and I'm excited to I'm excited to um start getting everybody to attend um start getting everybody to attend there we go we've got a few coming in there we go we've got a few coming in this is great this is great and and so everyone and and so everyone put in a scale of one to ten so I see put in a scale of one to ten so I see somebody at a two we got to do something somebody at a two we got to do something about that so I'm hoping the information about that so I'm hoping the information today is going to move that number up today is going to move that number up thank you for sharing Portland thank you for sharing Portland somebody's sick sleep issues we're somebody's sick sleep issues we're definitely going to be talking about definitely going to be talking about that let's get that 6 to a 10.

that let's get that 6 to a 10.

Introducing Dr. Warden and the Health Series

um I see a six ish um I see a six ish so let's make the six ish into a good so let's make the six ish into a good eight nine or ten that's going to be eight nine or ten that's going to be um the overall I see somebody at an um the overall I see somebody at an eight overall that's pretty good that's eight overall that's pretty good that's good it might be because you slept well good it might be because you slept well last night or it might be for other last night or it might be for other reasons hopefully you're just so excited reasons hopefully you're just so excited to hear what I have to say today that to hear what I have to say today that that brought you right back up to an that brought you right back up to an eight eight eight good let's wait just another second for good let's wait just another second for those that are joining in those that are joining in and we will get into the depth of our and we will get into the depth of our first in the series of these three first in the series of these three topics after that uh we have others that topics after that uh we have others that will be looking more at brain uh looking will be looking more at brain uh looking more at your overall relationships and more at your overall relationships and how that affects us in many other areas how that affects us in many other areas that are important to our overall health that are important to our overall health so I see somebody at a 7.5 I love you so I see somebody at a 7.5 I love you guys that give me exact numbers guys that give me exact numbers not a seven or an eight but you give me not a seven or an eight but you give me a 7.5 love it a 7.5 love it um so we will be moving the number and um so we will be moving the number and hopefully you'll be tracking it if you hopefully you'll be tracking it if you start using some of the tools that I'm start using some of the tools that I'm going to give you and be talking to you going to give you and be talking to you about or at least about or at least excite you to find out why you're not a excite you to find out why you're not a 10.

10. 10.

Sleep Basics and Healthy Sleep Targets

um then we want everyone's uh numbers to um then we want everyone's uh numbers to move forward move forward sounds great now I know I've got to wait sounds great now I know I've got to wait just another little bit of time and then just another little bit of time and then we're going to get started we're going to get started and less tarna uh tarna is part of my and less tarna uh tarna is part of my team there's turna Turner is excellent team there's turna Turner is excellent she's helping me get my messaging out to she's helping me get my messaging out to the world and is teaching me all about the world and is teaching me all about this social media business and all the this social media business and all the things that that we need to do to be things that that we need to do to be able to bring it all to you so tarna is able to bring it all to you so tarna is now a good time for you to start or now a good time for you to start or should we wait just a little bit oh should we wait just a little bit oh Shooters Aaron said we still have people Shooters Aaron said we still have people coming in sorry the question was give me coming in sorry the question was give me a scale of one to ten right now put it a scale of one to ten right now put it in the chat where's your overall how do in the chat where's your overall how do you feel right now in this moment one to you feel right now in this moment one to ten that's what we were asking for there ten that's what we were asking for there we go okay now Turner thank you so much we go okay now Turner thank you so much Dr Warden all right well thank you all Dr Warden all right well thank you all for being here with us today as you may for being here with us today as you may know today is the beginning of Dr know today is the beginning of Dr Horton's three-part Health series we Horton's three-part Health series we will have a couple other uh sessions will have a couple other uh sessions coming up for you one here on Sunday and coming up for you one here on Sunday and then another one on this coming then another one on this coming Wednesday so definitely stay with us Wednesday so definitely stay with us throughout the today's broadcast we are throughout the today's broadcast we are live on multiple platforms so let us live on multiple platforms so let us know again for those of you that are know again for those of you that are joining where you are joining from what joining where you are joining from what city state and Country tell us again city state and Country tell us again what Dr Warden was asking how are you what Dr Warden was asking how are you feeling today on a one to ten are you feeling today on a one to ten are you feeling like you woke up amazing today feeling like you woke up amazing today and you're at that eight nine or ten and you're at that eight nine or ten level level level um or are you really feeling like it's um or are you really feeling like it's the end of the week and you need a the end of the week and you need a little bit of help and a little bit of little bit of help and a little bit of love and life is just kind of hitting it love and life is just kind of hitting it from all angles so again for those of from all angles so again for those of you that are joining from multiple you that are joining from multiple places please share that with us places please share that with us um and it is awesome to see people um and it is awesome to see people joining from everywhere right now from joining from everywhere right now from not only all of the different platforms not only all of the different platforms from from all of the all around the from from all of the all around the world so today what we want to make sure world so today what we want to make sure that we and share with you is that when that we and share with you is that when you are informed and empowered with the you are informed and empowered with the knowledge and information that will be knowledge and information that will be shared with you you move into a place of shared with you you move into a place of taking charge of your health and making taking charge of your health and making more inclusive decisions Dr Warden more inclusive decisions Dr Warden collaborates with major institutions and collaborates with major institutions and researchers around the around the globe researchers around the around the globe so to have her here with us today with so to have her here with us today with direct access to it let's just say we direct access to it let's just say we are all incredibly lucky to have a human are all incredibly lucky to have a human like this in our world she's has put like this in our world she's has put herself into a unique position to share herself into a unique position to share and utilize Leading Edge information and and utilize Leading Edge information and treatments that are novel and yet treatments that are novel and yet scientifically sound scientifically sound Dr Warden is a well-seasoned and network Dr Warden is a well-seasoned and network television talk shows talk show host she television talk shows talk show host she has a master's degree in broadcasting has a master's degree in broadcasting and was featured on the cover of the and was featured on the cover of the National Speakers Association magazine National Speakers Association magazine because of her ability to not only because of her ability to not only educate us but to inspire change in educate us but to inspire change in people in addition to Dr warden's people in addition to Dr warden's Research Medical practice and Consulting Research Medical practice and Consulting she also offers seminars Health she also offers seminars Health masterminds and Retreats around the masterminds and Retreats around the world so if anyone is interested in world so if anyone is interested in talking with Dr Warden don't hesitate to talking with Dr Warden don't hesitate to reach out to her directly or her team a reach out to her directly or her team a lot of us are standing by to make sure lot of us are standing by to make sure she is in good hands and you get she is in good hands and you get responded to right away in today's responded to right away in today's session you will be educated empowered session you will be educated empowered and enlightened by her suggestions for and enlightened by her suggestions for your overall health and wellness please your overall health and wellness please help me welcome afterward help me welcome afterward thank you tarna and thank you everyone thank you tarna and thank you everyone for being here I am very excited uh to for being here I am very excited uh to talk about three important pillars of talk about three important pillars of your health today Sleep which is a key your health today Sleep which is a key to longevity we're going to be talking to longevity we're going to be talking about your body and we're going to be about your body and we're going to be talking about your energy level so rate talking about your energy level so rate yourself right now in this moment a yourself right now in this moment a scale of one to ten where are you and if scale of one to ten where are you and if you're not at a nine or ten or you can't you're not at a nine or ten or you can't explain why you're not there we've got explain why you're not there we've got some work to do my purpose today is to some work to do my purpose today is to really let you know what is normal what really let you know what is normal what you should be striving for you should be striving for and then it will be up to you and and then it will be up to you and hopefully up to me to educate you in hopefully up to me to educate you in many ways that you can increase those many ways that you can increase those numbers and make them a lot higher than numbers and make them a lot higher than what they are so rate yourself one to what they are so rate yourself one to ten and let's get started ten and let's get started sleep we're going to talk about that sleep we're going to talk about that first it is the key to longevity it's first it is the key to longevity it's been shown in studies if you're not been shown in studies if you're not sleeping well you're not going to live sleeping well you're not going to live as long and not going to be as healthy as long and not going to be as healthy so it's very important for us so you so it's very important for us so you need to ask yourself the question do I need to ask yourself the question do I wake up feeling rested and energized and wake up feeling rested and energized and ready to go for the rest of the day if ready to go for the rest of the day if you're not and you're having to get a you're not and you're having to get a cup of coffee you're having to do cup of coffee you're having to do something to and struggling to get out something to and struggling to get out of bed and struggling to have that of bed and struggling to have that Clarity that you need in the morning or Clarity that you need in the morning or be energized then we need to look a be energized then we need to look a little bit deeper at your sleep patterns little bit deeper at your sleep patterns and I'll talk a lot about common versus and I'll talk a lot about common versus normal people will say to me well normal people will say to me well doesn't everybody have sleep problems doesn't everybody have sleep problems doesn't everybody wake up at 3 A. M uh doesn't everybody wake up at 3 A. M uh what you know isn't everybody kind of what you know isn't everybody kind of sluggish in the morning sluggish in the morning those are common those are common but they're not normal but they're not normal so I want to challenge you to take so I want to challenge you to take yourself out of well everybody else has yourself out of well everybody else has this so it must be okay way of thinking this so it must be okay way of thinking and into what is normal and where should and into what is normal and where should I be so let's start at about how much I be so let's start at about how much sleep do you need sleep do you need there is a gene that a very small there is a gene that a very small percentage of you might have that's not percentage of you might have that's not worth testing in my mind but it's if you worth testing in my mind but it's if you have that Gene you need less sleep than have that Gene you need less sleep than other people but for the majority of you other people but for the majority of you for an adult seven to nine hours seven for an adult seven to nine hours seven to nine not six and saying well I'm okay to nine not six and saying well I'm okay six is uh not enough to be at your best six is uh not enough to be at your best health and performance and it will vary health and performance and it will vary a little bit between people but seven to a little bit between people but seven to nine hours is your goal and it's a nine hours is your goal and it's a general rule general rule the younger you are the more sleep you the younger you are the more sleep you need so yes as we age we need a little need so yes as we age we need a little less less less that's what we've been told by that's what we've been told by conventional sleep wisdom conventional sleep wisdom I'm going to challenge that right here I'm going to challenge that right here right now is that just common so we've right now is that just common so we've made it that as we age we need less made it that as we age we need less sleep or is that normal or is it sleep or is that normal or is it possibly that our brains aren't aging as possibly that our brains aren't aging as well as they should be they're shrinking well as they should be they're shrinking which we know they can they're not which we know they can they're not functioning as well as they used to functioning as well as they used to that's a sign of Aging but when we learn that's a sign of Aging but when we learn more about brain health and we get our more about brain health and we get our brains into a better way of functioning brains into a better way of functioning and healthier I believe we should stay and healthier I believe we should stay from seven to nine hours as we age and from seven to nine hours as we age and get take out the excuse of your older so get take out the excuse of your older so you don't have to sleep as much you don't have to sleep as much the optimal time the optimal time for you to go to sleep that's the next for you to go to sleep that's the next question well some of that's going to question well some of that's going to depend on your schedule it depends on depend on your schedule it depends on your family life and your business but your family life and your business but in general the midpoint the midpoint of in general the midpoint the midpoint of your night's sleep should be between your night's sleep should be between midnight and three midnight and 3 A. M so midnight and three midnight and 3 A. M so what does that mean that means if you go what does that mean that means if you go to bed at 10 pm for example the 2 p.m to bed at 10 pm for example the 2 p.

Sleep Quality, Wearables, and Deep Sleep

Music, Circadian Rhythm, and Sleep Support

Body Health, Diet, and Exercise

Energy, Adrenal Health, and Supplements

m would be your Midway you're four hours would be your Midway you're four hours in let's say so that's the way to judge in let's say so that's the way to judge it so take a second when do you it so take a second when do you generally go to bed and think about generally go to bed and think about should you vary that time from when should you vary that time from when you're waking up so that that middle you're waking up so that that middle part that midsection is between midnight part that midsection is between midnight now if you're tired during the day now if you're tired during the day there's a couple things that you may there's a couple things that you may need to think about but one thing is need to think about but one thing is maybe you do need a little nap but a maybe you do need a little nap but a short nap and when is the best time for short nap and when is the best time for that it's in the early afternoon in fact that it's in the early afternoon in fact not naps can Spike our growth hormone not naps can Spike our growth hormone that's a good thing so if you feel that's a good thing so if you feel during a certain day or your sleep during a certain day or your sleep wasn't as good as it should have been or wasn't as good as it should have been or you've got more stress if your body's you've got more stress if your body's telling you need an app take a nap but telling you need an app take a nap but set the alarm for 20 to 30 minutes set the alarm for 20 to 30 minutes longer than that's going to affect your longer than that's going to affect your nighttime sleep nighttime sleep next question I get a lot is what about next question I get a lot is what about these wearables like the one I have on these wearables like the one I have on my finger my finger here's my take I think they're excellent here's my take I think they're excellent for us to get some data get some for us to get some data get some information about what's happening in information about what's happening in you your activity level your sleep you your activity level your sleep patterns I think they're great do we patterns I think they're great do we need to wear them all the time and do I need to wear them all the time and do I think we should I really don't if you think we should I really don't if you love it and you like it and it helps you love it and you like it and it helps you in your patterns of Life go ahead but in your patterns of Life go ahead but having these electronic devices on our having these electronic devices on our bodies we just know don't know the long bodies we just know don't know the long term of them but they seem to be safe so term of them but they seem to be safe so far and I ask my patients and people I far and I ask my patients and people I work with when we're trying to figure work with when we're trying to figure out real patterns activity levels sleep out real patterns activity levels sleep patterns I like the wearables and what patterns I like the wearables and what do they tell us sleep efficiency is one do they tell us sleep efficiency is one of them sleep efficiency is the percent of them sleep efficiency is the percent of time that you spend a sleep versus a of time that you spend a sleep versus a wake while you're in bed so you could be wake while you're in bed so you could be laying in bed and not sleeping for three laying in bed and not sleeping for three of those hours your sleep efficiency is of those hours your sleep efficiency is not going to be very good but if the the not going to be very good but if the the percent of time is um in the proper percent of time is um in the proper range that's a good thing if if it range that's a good thing if if it here's a couple of uh questions to ask here's a couple of uh questions to ask yourself yourself yourself uh if it takes longer than 20 minutes uh if it takes longer than 20 minutes for you to fall asleep that is going to for you to fall asleep that is going to decrease your sleep efficiency remember decrease your sleep efficiency remember you're going to be in bed longer than you're going to be in bed longer than you are asleep shouldn't take you longer you are asleep shouldn't take you longer than 20 minutes and I'm going to give than 20 minutes and I'm going to give you I'm going to bring somebody up in a you I'm going to bring somebody up in a minute that's going to give us a great minute that's going to give us a great way of helping us fall asleep and the way of helping us fall asleep and the other is if you fall asleep in less than other is if you fall asleep in less than five minutes in other words you your five minutes in other words you your head hits the pillow and you're out head hits the pillow and you're out you're done and you're gone you were you're done and you're gone you were probably overextended and over exerted probably overextended and over exerted that day that day those are again common things but not those are again common things but not normal normal normal the next thing that some of these the next thing that some of these wearables will let us know is wearables will let us know is restlessness now you could ask if you restlessness now you could ask if you have someone sleeping with you in the have someone sleeping with you in the bed they're going to tell you you toss bed they're going to tell you you toss and turn all night you're going to know and turn all night you're going to know you're restless but without that you're restless but without that feedback feedback feedback um you won't know so restlessness is the um you won't know so restlessness is the time if you're Restless it doesn't let time if you're Restless it doesn't let your body restore if there's too much your body restore if there's too much movement that tossing and turning you're movement that tossing and turning you're uncomfortable the sheets aren't right uncomfortable the sheets aren't right the bed's lumpy it's too hot in the room the bed's lumpy it's too hot in the room or you're getting up to use the restroom or you're getting up to use the restroom all of that is going to cause more all of that is going to cause more daytime sleepiness and cause you not to daytime sleepiness and cause you not to have the energy that you need things have the energy that you need things that can also Disturb This ability and that can also Disturb This ability and cause more restlessness as you're eating cause more restlessness as you're eating too late at night too late at night you your bad partners are snoring or you your bad partners are snoring or making noises that are keeping you up or making noises that are keeping you up or your your pets uh noise is a big one and your your pets uh noise is a big one and light I encourage you to make your light I encourage you to make your bedroom as dark as you can and the bedroom as dark as you can and the general temperature that you should be general temperature that you should be sleeping is between 6 and 60 60 and 67 sleeping is between 6 and 60 60 and 67 degrees at night yes some of you may degrees at night yes some of you may feel that's kind of cold but that's the feel that's kind of cold but that's the place that our our bodies sleep the best place that our our bodies sleep the best let's talk about REM sleep you're not let's talk about REM sleep you're not going to know that without a wearable going to know that without a wearable and REM sleep is the rapid eye movement and REM sleep is the rapid eye movement why do we care how much we get well it why do we care how much we get well it has to do with memory consolidation and has to do with memory consolidation and it has to do with dreaming and it has to do with dreaming and creativity all of those are important creativity all of those are important activities for our brain and for us as a activities for our brain and for us as a human being to kind of take things that human being to kind of take things that have happened in the day and consolidate have happened in the day and consolidate them in memories that are appropriate them in memories that are appropriate and good for us and good for us somewhere between five and fifty percent somewhere between five and fifty percent of your total amount of sleep should be of your total amount of sleep should be made in should be in REM sleep so about made in should be in REM sleep so about how much of that it's usually about one how much of that it's usually about one and a half hours of your total sleep and a half hours of your total sleep should be in rem and what are the main should be in rem and what are the main things that will lower your Rim activity things that will lower your Rim activity caffeine especially caffeine later in caffeine especially caffeine later in the afternoon or at night or any kind of the afternoon or at night or any kind of stimulant alcohol does it as well stimulant alcohol does it as well next is deep sleep it's the most next is deep sleep it's the most rejuvenating sleep stage we need it and rejuvenating sleep stage we need it and it should be anywhere it's common is it should be anywhere it's common is zero to thirty five percent of your zero to thirty five percent of your total sleep but we really want one to total sleep but we really want one to one and a half hours every night of your one and a half hours every night of your total sleep should be in your deep sleep total sleep should be in your deep sleep mode now if you don't have a wearable mode now if you don't have a wearable deep sleep is the stage if somebody deep sleep is the stage if somebody tries to wake you up it's hard for you tries to wake you up it's hard for you to wake up it's hard you were probably to wake up it's hard you were probably in a deep sleep stage and if you're the in a deep sleep stage and if you're the person that says I'm a light sleeper and person that says I'm a light sleeper and everything wakes you up you're probably everything wakes you up you're probably not getting into deep sleep or at least not getting into deep sleep or at least long enough or deep enough what happens long enough or deep enough what happens in deep Sleep your heart rate slows down in deep Sleep your heart rate slows down your your brain waves slow down your your your brain waves slow down your muscles relax your blood pressure drops muscles relax your blood pressure drops all those things are good all those things are good when that's happening your muscles when that's happening your muscles actually build and repair they become actually build and repair they become stronger your immune system is actually stronger your immune system is actually bolstered and your brain detoxes yes it bolstered and your brain detoxes yes it detoxes it actually flushes out toxins detoxes it actually flushes out toxins when we sleep and we're in this deep when we sleep and we're in this deep sleep stage that's a good thing we want sleep stage that's a good thing we want to protect our brains as we age to protect our brains as we age especially wind is deep sleep happen especially wind is deep sleep happen mostly in the early part of the evening mostly in the early part of the evening and how do we help deep sleep how do we and how do we help deep sleep how do we know that we can help ourselves get know that we can help ourselves get there especially at the beginning there especially at the beginning keeping your sleep consistent time go to keeping your sleep consistent time go to sleep the same time every night or at sleep the same time every night or at least close to that time even on least close to that time even on weekends when you vary that your weekends when you vary that your circadian rhythm your body's clock says circadian rhythm your body's clock says I don't know what just happened I don't I don't know what just happened I don't know if I'm supposed to be asleep or know if I'm supposed to be asleep or awake your body doesn't know to produce awake your body doesn't know to produce melatonin its own sleep hormone which by melatonin its own sleep hormone which by the way gets triggered by that darkness the way gets triggered by that darkness that I'm talking about and so keeping that I'm talking about and so keeping your your time consistent decreasing any your your time consistent decreasing any long naps that you're taking and long naps that you're taking and decreasing that caffeine so the thing decreasing that caffeine so the thing that can increase it that can increase it that can increase it is exercising every that can increase it is exercising every day or at least moving so those are day or at least moving so those are great pointers for you to be able to do great pointers for you to be able to do but let me tell you about something that but let me tell you about something that I think is the least invasive doesn't I think is the least invasive doesn't cost much or anything it's about cost much or anything it's about utilizing music and we have an expert utilizing music and we have an expert here that we're going to bring on Barry here that we're going to bring on Barry Goldstein and and um letting those of Goldstein and and um letting those of you who might not know Barry is actually you who might not know Barry is actually my husband my husband and I'm going to introduce him because and I'm going to introduce him because he works with Dr Daniel Amen Dr Joe he works with Dr Daniel Amen Dr Joe dispenza and many other leaders in the dispenza and many other leaders in the field of brain health meditation and um field of brain health meditation and um and it's there utilizing his music for a and it's there utilizing his music for a reason he's written a book he knows the reason he's written a book he knows the science lectures on this and we're science lectures on this and we're really lucky to have him join us right really lucky to have him join us right now so tarna can we bring Mary on now so tarna can we bring Mary on damn damn damn hi there hi great great information and hi there hi great great information and I look forward to letting people know as I look forward to letting people know as well that there are choices that we can well that there are choices that we can utilize including music as you said is utilize including music as you said is low cost low cost non-invasive we've heard about non-invasive we've heard about pharmaceuticals we heard about pharmaceuticals we heard about nutraceuticals and now I'm bringing more nutraceuticals and now I'm bringing more awareness to acousticuticals are when awareness to acousticuticals are when Music and Sound can assist us in Music and Sound can assist us in targeting specific States and bridging targeting specific States and bridging different states and that's really where different states and that's really where music comes in and sleep music comes in and sleep and you talked about the body circadian and you talked about the body circadian rhythms and really nothing does this as rhythms and really nothing does this as effectively or as powerfully I won't say effectively or as powerfully I won't say nothing but music is just very very nothing but music is just very very powerful in allowing us to reset our powerful in allowing us to reset our circadian rhythms because uh music circadian rhythms because uh music speaks to our body and um our body can speaks to our body and um our body can synchronize to music so our synchronize to music so our internal rhythms which are our heartbeat internal rhythms which are our heartbeat can actually synchronize to the tempo of can actually synchronize to the tempo of music and this is called entrainment and music and this is called entrainment and when we target our heart at a relaxed when we target our heart at a relaxed state which is between 60 to 70 beats state which is between 60 to 70 beats per minute per minute we can wind down in the evening we can wind down in the evening utilizing music and a majority of the utilizing music and a majority of the research that's been done with research that's been done with meta-analysis has shown a couple of meta-analysis has shown a couple of things with music that one is that Tempo things with music that one is that Tempo works really well in moving us into works really well in moving us into sleep States 60 beats per minute in sleep States 60 beats per minute in addition long tones so not music with a addition long tones so not music with a lot of Melody because our mind tends to lot of Melody because our mind tends to want to decipher that and that gets us want to decipher that and that gets us more into our thinking mind than our more into our thinking mind than our sleeping mind sleeping mind and also you don't want to listen to and also you don't want to listen to music with lyrics because that moves us music with lyrics because that moves us into more emotional states where we into more emotional states where we don't want to be don't want to be during sleep so my protocol as you know during sleep so my protocol as you know is about an hour before bedtime to start is about an hour before bedtime to start to play this type of music to play this type of music and that's what most of us really don't and that's what most of us really don't do is we don't wind down to music and we do is we don't wind down to music and we don't wind up in the morning we know don't wind up in the morning we know that it can get us to to sleep but that that it can get us to to sleep but that is critical that hour before we go to is critical that hour before we go to bed and when we wake up in the morning bed and when we wake up in the morning that not a lot of people are talking that not a lot of people are talking about so us type A personalities with about so us type A personalities with big visions and you know we're on social big visions and you know we're on social networks networks networks until you know late at night are you until you know late at night are you taking that time to move into sleep and taking that time to move into sleep and are you reviewing your day so this is are you reviewing your day so this is where mindfulness comes in we talked where mindfulness comes in we talked about how music can affect the physical about how music can affect the physical body but most of us get to sleep but we body but most of us get to sleep but we don't stay asleep because we haven't don't stay asleep because we haven't processed our day and this is we're processed our day and this is we're bringing back the sacredness of sleep is bringing back the sacredness of sleep is important so review your day what have important so review your day what have been your challenges in your day what been your challenges in your day what have been your successes in your day be have been your successes in your day be grateful for your day and you'll find grateful for your day and you'll find that you won't wake up as much in the that you won't wake up as much in the middle of the night because you're middle of the night because you're already processing your thoughts and already processing your thoughts and same thing on the other end when you're same thing on the other end when you're waking up in the morning waking up in the morning if you're waking up thinking about those if you're waking up thinking about those same things and just moving into the day same things and just moving into the day with your daily stresses then you're with your daily stresses then you're setting yourself up for having lower setting yourself up for having lower energy start your day with a piece of energy start your day with a piece of music that's going to be the groundwork music that's going to be the groundwork for your intention for the day to for your intention for the day to inspire you or to relax you ask yourself inspire you or to relax you ask yourself where you are now where you want to go where you are now where you want to go and what piece of music is going to take and what piece of music is going to take you there today you there today so I hope that's helpful that's very so I hope that's helpful that's very helpful Barry stay on just for a second helpful Barry stay on just for a second here here here um I I oh I see a comment from June um I I oh I see a comment from June Klein who I know that you know she said Klein who I know that you know she said that's what she does for a living for that's what she does for a living for her passion she's a a speaker a keynote her passion she's a a speaker a keynote speaker and uses humor and that's great speaker and uses humor and that's great so I wanted to bring up something that so I wanted to bring up something that you talked about you talked about um you know we we know that that using um you know we we know that that using music to bridge us before we go to sleep music to bridge us before we go to sleep is very important but the studies also is very important but the studies also show that being on big screens you know show that being on big screens you know television social media on our phones television social media on our phones that blue light right before you go to that blue light right before you go to sleep that's going to interfere with sleep that's going to interfere with that deep sleep remember the most that deep sleep remember the most restoratively so how we how would you restoratively so how we how would you suggest by having music on not having suggest by having music on not having that blue light going you know putting a that blue light going you know putting a device off to the side and having the device off to the side and having the music going or is this old-fashioned CD music going or is this old-fashioned CD players talk about that yeah and here's players talk about that yeah and here's the thing it's like you don't have to the thing it's like you don't have to necessarily give be giving your full necessarily give be giving your full attention to the music you can have it attention to the music you can have it on in the background to create an on in the background to create an Ambiance and just have it gently playing Ambiance and just have it gently playing and you start to train your body every and you start to train your body every day at that same time your body starts day at that same time your body starts to say wow okay now it's time to move to say wow okay now it's time to move down to sleep and we know that okay why down to sleep and we know that okay why does 60 beats per minute work well it does 60 beats per minute work well it works because it takes our heart into works because it takes our heart into what's called coherence what's called coherence and that when your heart is adapting at and that when your heart is adapting at 60 beats per minute 60 beats per minute it is sending out smoother and more it is sending out smoother and more orderly rhythms to the rest of your body orderly rhythms to the rest of your body and this allows you to move into and this allows you to move into parasympathetic state where the body is parasympathetic state where the body is now relaxing it has the ability to now relaxing it has the ability to restore to rest and digest a host of restore to rest and digest a host of benefits as well as your body producing benefits as well as your body producing The Beneficial hormones that are there The Beneficial hormones that are there for sleep so your body as you know is for sleep so your body as you know is your own best pharmacy in terms of doing your own best pharmacy in terms of doing that and when here's the cool part is that and when here's the cool part is that when you're when you're in those that when you're when you're in those smoother coherent heart States what's smoother coherent heart States what's happening and new research is showing happening and new research is showing this as well that our brain waves are this as well that our brain waves are moving into a more conducive steep state moving into a more conducive steep state to sleep as well so normally when we're to sleep as well so normally when we're in our busy mind and where most people in our busy mind and where most people still are at sleep they're in their beta still are at sleep they're in their beta brainwave State and we want to brainwave State and we want to eventually get to Delta which is a much eventually get to Delta which is a much slower brain wave well in between that slower brain wave well in between that is Alpha and Theta so most of us are is Alpha and Theta so most of us are going from that busy beta and trying to going from that busy beta and trying to get to Delta very quickly with nothing get to Delta very quickly with nothing bridging it so when we're in these bridging it so when we're in these smoother orderly heart rhythms our brain smoother orderly heart rhythms our brain begins to connect with that this is begins to connect with that this is called neurocardiology now it's a new called neurocardiology now it's a new study that's going going on right now study that's going going on right now and it's showing us that the heart slows and it's showing us that the heart slows down the brain is slowing down as well down the brain is slowing down as well and that Bridges us more into sleep and and that Bridges us more into sleep and all you have to do like I said is put it all you have to do like I said is put it on gently in the background just like on gently in the background just like you light a candle in a room you know you light a candle in a room you know and you know something's going on but and you know something's going on but you don't have to look at that candle to you don't have to look at that candle to get its benefit there's an Ambiance get its benefit there's an Ambiance that's created and you train your body that's created and you train your body over a 30-day period to reset your over a 30-day period to reset your circadian rhythms with music circadian rhythms with music I know that will be very helpful for I know that will be very helpful for everyone Barry thank you so much for everyone Barry thank you so much for joining us and I will say Barry joining us and I will say Barry mentioned that um you want to um mentioned that um you want to um increase you wake up in the morning to increase you wake up in the morning to start your day and when I do a lot of start your day and when I do a lot of live uh corporate events or events for live uh corporate events or events for people and I'm on this stage I have them people and I'm on this stage I have them mimic what they do in the morning and so mimic what they do in the morning and so it was like if you say you don't have it was like if you say you don't have time to exercise yes you do and I have a time to exercise yes you do and I have a whole playlist that a fun one that we whole playlist that a fun one that we put on when you're washing your hair you put on when you're washing your hair you could be doing knee bends when you're could be doing knee bends when you're brushing your teeth you could have your brushing your teeth you could have your leg up on the the counter so music is a leg up on the the counter so music is a great motivator not just for sleep but great motivator not just for sleep but for getting up which is going to take us for getting up which is going to take us to our next topic which is body thank to our next topic which is body thank you Barry thank you you Barry thank you thank you so let's talk a minute about thank you so let's talk a minute about your body here's the question to ask do your body here's the question to ask do you like not what the statistics in BMI you like not what the statistics in BMI and all that says I want to know do you and all that says I want to know do you like the way your body looks and the way like the way your body looks and the way it feels put it in the chat one to ten it feels put it in the chat one to ten let's take a look at it let's take a look at it let's take a look at it so the question let's take a look at it so the question is if you don't like the way it looks or is if you don't like the way it looks or the way it feels you need to ask the way it feels you need to ask yourself do you understand why if you yourself do you understand why if you know what it is then let's motivate you know what it is then let's motivate you to take care of that eat better exercise to take care of that eat better exercise more but if you don't know what it is more but if you don't know what it is that's working a little bit deeper into that's working a little bit deeper into the topic to say what could be keeping the topic to say what could be keeping you from having that tan body that you you from having that tan body that you that you desire so you need to say are that you desire so you need to say are you too thin or do you have a little you too thin or do you have a little extra weight on there and are you soft extra weight on there and are you soft skinny you may say well I'm skinny I'm skinny you may say well I'm skinny I'm thin but I'm soft and I don't feel thin but I'm soft and I don't feel strong I feel weak and as we age we lose strong I feel weak and as we age we lose muscle and we lose our balance those are muscle and we lose our balance those are two very important things to help us as two very important things to help us as we're aging so those those I'm going to we're aging so those those I'm going to give you my basic things that I think give you my basic things that I think are best for us to do to make sure that are best for us to do to make sure that we're holding on to muscle as we age we're holding on to muscle as we age increasing get in in fact and to keep increasing get in in fact and to keep our balance nice and strong our balance nice and strong so your metabolism slows down after 40 so your metabolism slows down after 40 years old every year if you eat the same years old every year if you eat the same amount and you exercise the same you're amount and you exercise the same you're still going to gain weight your still going to gain weight your metabolism is slowing down so we have to metabolism is slowing down so we have to move more and we have to eat less move more and we have to eat less sometimes and the other is do we where sometimes and the other is do we where is that extra weight if you have it is is that extra weight if you have it is it mostly in the belly you may say I'm it mostly in the belly you may say I'm thin but I've got a little tummy on me thin but I've got a little tummy on me most of you are going to be familiar most of you are going to be familiar that stress and cortisol that stress that stress and cortisol that stress hormone will pack it in right there in hormone will pack it in right there in the middle and one that I think a reason the middle and one that I think a reason that's often overlooked it could be a that's often overlooked it could be a fatty liver or a fibrotic liver I had a fatty liver or a fibrotic liver I had a device called a fibroscan in my office device called a fibroscan in my office and did a trial with it for a while and and did a trial with it for a while and now I still refer a lot of people to now I still refer a lot of people to have this done and in clinics near them have this done and in clinics near them is that I had young people I'm talking is that I had young people I'm talking 17 18 year olds that never had alcohol 17 18 year olds that never had alcohol no drugs they were athletic they egg no drugs they were athletic they egg healthy and they had fatty liver there healthy and they had fatty liver there is something and I have that's a whole is something and I have that's a whole other topic that we'll talk about at a other topic that we'll talk about at a time on the environmental side that I time on the environmental side that I think is really hitting our liver but a think is really hitting our liver but a fatty liver can make your tummy have a fatty liver can make your tummy have a little Pooch to it too and so that's little Pooch to it too and so that's something you might want to look into something you might want to look into diet we all know is important then diet we all know is important then you're going to say well which one I'm you're going to say well which one I'm going to say I think the most important going to say I think the most important thing about it diet is that you rotate thing about it diet is that you rotate your food Foods so you don't eat the your food Foods so you don't eat the same foods every day some of you may same foods every day some of you may have tested to see if you have a food have tested to see if you have a food sensitivity or an allergy you're going sensitivity or an allergy you're going to stay away from those Foods obviously to stay away from those Foods obviously but if you're eating the same foods but if you're eating the same foods every day you may be missing out on every day you may be missing out on vitamins and minerals that are in other vitamins and minerals that are in other foods that you're not eating the other foods that you're not eating the other reason is it's hard to eat 100 clean and reason is it's hard to eat 100 clean and organic just hard to do so you're also organic just hard to do so you're also rotating the the pathogens and the the rotating the the pathogens and the the toxins that are in our food so you're toxins that are in our food so you're not getting the same amount from the not getting the same amount from the same food all the time rotation is same food all the time rotation is important important important if you want to lose some weight if you want to lose some weight ketogenic and again these are things to ketogenic and again these are things to think about you need to talk to your think about you need to talk to your health care professional or make sure health care professional or make sure it's right for you but I like the it's right for you but I like the ketogenic diet it's the diet that we put ketogenic diet it's the diet that we put our oncology patients on I work a lot in our oncology patients on I work a lot in metabolic cancer work and with metabolic cancer work and with researchers and with a big processes researchers and with a big processes that we have going on all over the world that we have going on all over the world but the ketogenic diet is helpful for but the ketogenic diet is helpful for brain health and for cancer and it helps brain health and for cancer and it helps with weight loss if you're doing it with weight loss if you're doing it right if you are not testing and know right if you are not testing and know you're in ketosis I think it could be you're in ketosis I think it could be working against you if you say well I working against you if you say well I did it and I lost weight but if you did it and I lost weight but if you weren't testing you probably would have weren't testing you probably would have lost weight just because you decreased lost weight just because you decreased the carbs and you cut out the sugar and the carbs and you cut out the sugar and you may have been missing some key you may have been missing some key nutrients that were needed so for nutrients that were needed so for long-term ketosis you better make sure long-term ketosis you better make sure you're doing it right you can ask I'll you're doing it right you can ask I'll do more on that later something that's do more on that later something that's new that is good for everybody is new that is good for everybody is Mediterranean it's called the green Mediterranean it's called the green Mediterranean diet what does that mean Mediterranean diet what does that mean you know Mediterranean is all the good you know Mediterranean is all the good oils and fish and you know a little bit oils and fish and you know a little bit of meat but lots and lots of vegetables of meat but lots and lots of vegetables and I agree most of us are not getting and I agree most of us are not getting enough vegetables five to six servings enough vegetables five to six servings the size of your fist is what you should the size of your fist is what you should be getting at a minimum every day but be getting at a minimum every day but the green Mediterranean diet is green the green Mediterranean diet is green tea green tea has so many health tea green tea has so many health benefits and adding that to the benefits and adding that to the Mediterranean diet is looking very very Mediterranean diet is looking very very good in studies so more veggies less good in studies so more veggies less carbs no sugar so you say what if I want carbs no sugar so you say what if I want my little sweet tooth well monk fruit my little sweet tooth well monk fruit and Stevia are the ways to go they're and Stevia are the ways to go they're non-nutritive sweeteners and we don't non-nutritive sweeteners and we don't know the long term of them even we don't know the long term of them even we don't know so if you can do without sweeteners know so if you can do without sweeteners great if not those are the two that I great if not those are the two that I would recommend for more protein animal would recommend for more protein animal protein is still a better amino acid way protein is still a better amino acid way to get to build muscles just a little to get to build muscles just a little faster and better it's hard to do it faster and better it's hard to do it without animal protein and that's without animal protein and that's controversial for a lot of you but I'm controversial for a lot of you but I'm letting you know that fish and turkey letting you know that fish and turkey and chicken if you are having trouble and chicken if you are having trouble gaining or maintaining muscle we may you gaining or maintaining muscle we may you may need to really consider adding some may need to really consider adding some Meats back in Meats back in pea protein if you're going to have a pea protein if you're going to have a drink is a great one in fact I was part drink is a great one in fact I was part of the team that brought that to um to of the team that brought that to um to uh to nutrition we didn't know about it uh to nutrition we didn't know about it first one first product that came out first one first product that came out with pea protein that was a part of that with pea protein that was a part of that discovery of that now let's talk about discovery of that now let's talk about your training real quick what should you your training real quick what should you be doing we want to maintain or gain be doing we want to maintain or gain muscle mass because muscle burns fat muscle mass because muscle burns fat makes us strong and we want to keep our makes us strong and we want to keep our balance interval training two or three balance interval training two or three times a week I have many videos out times a week I have many videos out there that you can find on that but it's there that you can find on that but it's pretty much could take you five to six pretty much could take you five to six minutes that's it so you do have time to minutes that's it so you do have time to do it you go fast and hard for a little do it you go fast and hard for a little bit and then you back off and go a bit and then you back off and go a little bit slower I have the details in little bit slower I have the details in other places but interval training I other places but interval training I think is very important resistance think is very important resistance training you need to add resistance to training you need to add resistance to your muscles to build them it could be your muscles to build them it could be bands it could be some different yoga bands it could be some different yoga poses and it can be white but don't be poses and it can be white but don't be afraid of resistance training no you're afraid of resistance training no you're not going to bulk up and get too big and not going to bulk up and get too big and look big that muscle that you're gaining look big that muscle that you're gaining will help you lose weight and for will help you lose weight and for balance I love yoga You Can Dance you balance I love yoga You Can Dance you can do yoga there are many wonderful can do yoga there are many wonderful great ways so the biggest piece is don't great ways so the biggest piece is don't sit too long all of that will not sit too long all of that will not replace the fact if you're sitting all replace the fact if you're sitting all day all all day you're not going to day all all day you're not going to regain uh with the the yoga the strength regain uh with the the yoga the strength training of getting on the whatever training of getting on the whatever you're doing interval training it's not you're doing interval training it's not going to take away a lot of the negative going to take away a lot of the negative effect of sitting so don't sit too long effect of sitting so don't sit too long and I'm talking over an hour at a time and I'm talking over an hour at a time get up and move if your bones are get up and move if your bones are needing some strength if you're if needing some strength if you're if you're osteoporosis or osteopenia or if you're osteoporosis or osteopenia or if you're at risk I like the power plate you're at risk I like the power plate it's a great device it's a great device um it's the only one that has the real um it's the only one that has the real technology behind it it's the one that I technology behind it it's the one that I recommend my my staff can probably put recommend my my staff can probably put some of these links in there as we're some of these links in there as we're going along just to make it easier for going along just to make it easier for you to find things but power plate is you to find things but power plate is great and if you need the workers that great and if you need the workers that are coming to build the house with the are coming to build the house with the power plate and with your resistance power plate and with your resistance training mk7 it's a type of vitamin K we training mk7 it's a type of vitamin K we can put that in there as well that will can put that in there as well that will help you build and I've had many of the help you build and I've had many of the clients and the patients that I work clients and the patients that I work with take themselves out of osteoporosis with take themselves out of osteoporosis and osteopenia into normal bone mineral and osteopenia into normal bone mineral density and your traditional doctors density and your traditional doctors might tell you that's probably might tell you that's probably impossible but it's not we see it over impossible but it's not we see it over and over again we can do it Hair Skin and over again we can do it Hair Skin and Nails I'm sure that's going to come and Nails I'm sure that's going to come up as part of body and I will tell you up as part of body and I will tell you for that I really like collagen and for that I really like collagen and there are a lot of collagen products out there are a lot of collagen products out there it's become very very popular I've there it's become very very popular I've looked into the ones that were looked into the ones that were clinically trialled we'll drop that into clinically trialled we'll drop that into the chat for you guys too there's the chat for you guys too there's different type some are specific for different type some are specific for Bone and Joint some are for skin and Bone and Joint some are for skin and hydration and for your nails and some hydration and for your nails and some are just a general collagen for the are just a general collagen for the overall body I do like those there's a overall body I do like those there's a professional line from vital proteins professional line from vital proteins that I really like and I want you to that I really like and I want you to look into that and the last thing about look into that and the last thing about your your body and your skin and how you your your body and your skin and how you look is don't put bad things on it if look is don't put bad things on it if you're wearing makeup if you're doing you're wearing makeup if you're doing having shampoo you're doing all the having shampoo you're doing all the things that we all do at least look up things that we all do at least look up and see if it's toxic or not one of the and see if it's toxic or not one of the websites that I utilize is ewg for websites that I utilize is ewg for environmentalworking group dot org and environmentalworking group dot org and they rate certain ones and they are they rate certain ones and they are looking at it from a toxicity standpoint looking at it from a toxicity standpoint I created a natural line that I love is I created a natural line that I love is so clean you could pretty much eat it Dr so clean you could pretty much eat it Dr zinskin we'll drop that in there too and zinskin we'll drop that in there too and that I can tell you is a very clean line that I can tell you is a very clean line what you're putting on your body is very what you're putting on your body is very important so let's go to the next important so let's go to the next section next one section next one energy if you're not sleeping and you're energy if you're not sleeping and you're not exercising it's going to be poor not exercising it's going to be poor right or you're going to be wired and right or you're going to be wired and tired you're going going going your tired you're going going going your brain's going you're going and you can't brain's going you're going and you can't shut it off and it affects your sleep so shut it off and it affects your sleep so adrenal is a big area to work with and adrenal is a big area to work with and that means your little adrenal glands that means your little adrenal glands sit on top of your kidneys when you tell sit on top of your kidneys when you tell them to run from the bear all the time them to run from the bear all the time they finally go I can't do it anymore they finally go I can't do it anymore they start shutting off and no matter they start shutting off and no matter what you're doing how many supplements what you're doing how many supplements you're taking any of this it's not going you're taking any of this it's not going to work until you start taking care of to work until you start taking care of them there are great things and great them there are great things and great supplements that can help you with your supplements that can help you with your adrenal I like adrenal I have an herbal adrenal I like adrenal I have an herbal adrenal product we'll put in there that adrenal product we'll put in there that I like that's safe for everybody that I like that's safe for everybody that one I really like but I love enzymes one I really like but I love enzymes enzymes are what your body naturally enzymes are what your body naturally makes and has that gives us ATP and makes and has that gives us ATP and energy enzymatic activity you hear about energy enzymatic activity you hear about it in everything not just in our bodies it in everything not just in our bodies and I utilize a lot of enzymes and I utilize a lot of enzymes enzymes can be specific for your for enzymes can be specific for your for your breathing they can be specific for your breathing they can be specific for if you have inflammation they can be if you have inflammation they can be specific for different areas of the body specific for different areas of the body I I generally recommend a digestive I I generally recommend a digestive enzyme when you're eating a meal that enzyme when you're eating a meal that has cooked food in it so you're get not has cooked food in it so you're get not asking your body to take what energy it asking your body to take what energy it has just digesting your food you'll get has just digesting your food you'll get more uh of the good things out of the more uh of the good things out of the nutrition out of your food it's going to nutrition out of your food it's going to help you break it down assimilate it and help you break it down assimilate it and absorb it and it helps you not use your absorb it and it helps you not use your energy trying to do that the systemic energy trying to do that the systemic enzymes though for overall body those enzymes though for overall body those are fantastic and most athletes know are fantastic and most athletes know about it and now everyone needs to know about it and now everyone needs to know about it you want more energy start about it you want more energy start looking into some enzymes we have some looking into some enzymes we have some pre-workout people say I do something I pre-workout people say I do something I drink a lot of caffeine before I work drink a lot of caffeine before I work out so I can have the energy to get out so I can have the energy to get through the workout that's not a bad through the workout that's not a bad idea if your adrenal glands are okay and idea if your adrenal glands are okay and caffeine is not going to be a problem caffeine is not going to be a problem and it's not late in the afternoon and it's not late in the afternoon but but but um there's different uh supplements that um there's different uh supplements that you can look at have less caffeine and a you can look at have less caffeine and a little bit of the other vitamins and little bit of the other vitamins and minerals that will help you get through minerals that will help you get through that workout easier I think ITP ignite that workout easier I think ITP ignite is one that that I like is one that that I like um for that um for that B vitamins in general a good B complex B vitamins in general a good B complex now if you have an active cancer I don't now if you have an active cancer I don't think you should be taking a big complex think you should be taking a big complex you know you'll have to dig in with your you know you'll have to dig in with your Healthcare practitioner but for everyone Healthcare practitioner but for everyone else the B vitamins are fantastic they else the B vitamins are fantastic they help many things they're healthy and help many things they're healthy and they may give you some good energy if they may give you some good energy if you're going to drink coffee I like you're going to drink coffee I like Purity coffee or bulletproof or any of Purity coffee or bulletproof or any of the coffees that they are testing for the coffees that they are testing for mycotoxins that's the molds in the mycotoxins that's the molds in the coffee very important to make sure coffee very important to make sure you're not drinking something that has you're not drinking something that has bacteria and molds in there and can make bacteria and molds in there and can make you worse you can still have your coffee you worse you can still have your coffee you can do a half decaf half caffeine you can do a half decaf half caffeine you have to know if caffeine is helping you have to know if caffeine is helping you or if it's just kicking your tired you or if it's just kicking your tired adrenal glands and making you more tired adrenal glands and making you more tired give you energy for the moment but you give you energy for the moment but you crash afterwards not great so remember crash afterwards not great so remember for your body we're going to need for your body we're going to need exercise you must do something every day exercise you must do something every day you can walk uh in nature you can do you can walk uh in nature you can do stretching there are things you can do stretching there are things you can do there are no restrictions to whatever there are no restrictions to whatever restrictions you may have in your body restrictions you may have in your body so if you have something that's so if you have something that's bothering you can't do a certain kind of bothering you can't do a certain kind of exercise there is something that you can exercise there is something that you can figure out to do also for your energy figure out to do also for your energy levels look at your hormones levels look at your hormones I dive deep into hormones with my the I dive deep into hormones with my the people that I work with they have they people that I work with they have they can interfere greatly with your energy can interfere greatly with your energy your body your brain with everything but your body your brain with everything but they also can be some of your best they also can be some of your best helpers so you want to make sure those helpers so you want to make sure those are balanced and if they are converting are balanced and if they are converting many of you may be especially males take many of you may be especially males take testosterone and some females but if testosterone and some females but if it's not converting to the active form it's not converting to the active form it may be just making more estrogen and it may be just making more estrogen and going down some other bad Pathways M going down some other bad Pathways M Drive is a product that I like I Drive is a product that I like I actually did a short little clinical actually did a short little clinical trial for them they had proved that it trial for them they had proved that it gave energy and helped convert gave energy and helped convert testosterone to the active form in males testosterone to the active form in males but then they had to prove it for but then they had to prove it for females so I actually ran that little females so I actually ran that little short study for them and it does give short study for them and it does give energy if you need to convert the energy if you need to convert the testosterone where it needs to be and testosterone where it needs to be and you don't have to be taking testosterone you don't have to be taking testosterone remember your body's making it on its remember your body's making it on its own we just want it to go where it needs own we just want it to go where it needs to go to go so I think it's about time tarna do you so I think it's about time tarna do you think for for the Q a section those are think for for the Q a section those are quick bullets and things for you to quick bullets and things for you to think about I don't want to get to your think about I don't want to get to your questions questions questions there are a lot of questions coming in there are a lot of questions coming in and I have been marking those so any of and I have been marking those so any of you that have been holding on to a you that have been holding on to a question please make sure that you share question please make sure that you share it with us that Dr Warden can have an it with us that Dr Warden can have an opportunity to address it I'm going to opportunity to address it I'm going to start back up from some of the questions start back up from some of the questions that came in a little bit ago if that's that came in a little bit ago if that's okay Dr Burton are they in blue there okay Dr Burton are they in blue there are they the ones that you highlighted are they the ones that you highlighted in blue yep you got it exactly and on in blue yep you got it exactly and on the very top if you select start it's the very top if you select start it's there for you too the first one that there for you too the first one that we've got that maybe you may want to we've got that maybe you may want to comment on and it's going back to the comment on and it's going back to the part of when you were talking about part of when you were talking about sleep I'm waking up between one and sleep I'm waking up between one and three a.m Heather says can't fall back three a.m Heather says can't fall back asleep yeah so though that's a great asleep yeah so though that's a great question Heather and that's a common one question Heather and that's a common one but remember not normal and back to but remember not normal and back to Common not normal between 1 and 3 A. M in Common not normal between 1 and 3 A. M in Chinese medicine means something and Chinese medicine means something and three and five a.m means something and three and five a.

Q&A on Food Sensitivities and Recovery

m means something and so in Chinese medicine it has more to do so in Chinese medicine it has more to do with unresolved emotions so it's liver with unresolved emotions so it's liver and Lung and that is unresolved anger or and Lung and that is unresolved anger or are on uh or unresolved are on uh or unresolved grief so I want you to kind of think grief so I want you to kind of think there could be something that happened there could be something that happened in your day or is happening in your life in your day or is happening in your life that might be disturbing those emotions that might be disturbing those emotions that might be part of it another reason that might be part of it another reason can be the cortisol that that cortisol can be the cortisol that that cortisol that I'm talking about is rising in the that I'm talking about is rising in the middle of the night instead of going middle of the night instead of going down like it's supposed to allow you to down like it's supposed to allow you to look at that to to to sleep so we can look at that to to to sleep so we can test for that we can test and know test for that we can test and know what's going on with the cortisol the what's going on with the cortisol the other would be blood sugar that you're other would be blood sugar that you're not stabilizing your blood sugars it's not stabilizing your blood sugars it's spiking throughout the night it's called spiking throughout the night it's called the dawn effect when you wake up in the the dawn effect when you wake up in the morning blood sugar is too high and that morning blood sugar is too high and that may be a piece of what's going on too so may be a piece of what's going on too so those are three good reasons for you to those are three good reasons for you to think about think about all right next one don't use a using a all right next one don't use a using a wearable using Wi-Fi's yes they do and wearable using Wi-Fi's yes they do and that's why I said Molly that I'm not that's why I said Molly that I'm not sure that I want everybody wearing sure that I want everybody wearing wearables all the time some people love wearables all the time some people love it and they need it for motivation but it and they need it for motivation but for me I like it for periods of time to for me I like it for periods of time to figure out what's going on is something figure out what's going on is something different is your sleep off are you different is your sleep off are you feeling tired is there something that we feeling tired is there something that we can see in that wearable that will give can see in that wearable that will give us information so you are turning your us information so you are turning your Wi-Fi off at night that's smart that's Wi-Fi off at night that's smart that's great but if you're going to use a great but if you're going to use a wearable you're going to have to go that wearable you're going to have to go that that direction that direction alrighty alrighty alrighty uh worry about muscle and bone loss uh worry about muscle and bone loss right so we talked about that Diane a right so we talked about that Diane a little bit little bit um you know that that power plate I know um you know that that power plate I know they're expensive I think they're on they're expensive I think they're on sale right now um they may be whatever sale right now um they may be whatever it is on their website I I try to match it is on their website I I try to match for you guys or do better if I can but for you guys or do better if I can but there are over two thousand dollars and there are over two thousand dollars and you're usually over three thousand you're usually over three thousand dollars you can can find a gym that has dollars you can can find a gym that has a power plate vibration machine and do a power plate vibration machine and do that and then those that mk7 I'm talking that and then those that mk7 I'm talking about about about so Heather Big Time Stress and Anxiety so Heather Big Time Stress and Anxiety I'm 50 and a full-time caregiver for my I'm 50 and a full-time caregiver for my mom and everything in my life feels like mom and everything in my life feels like it's on the back burner that is common it's on the back burner that is common and I'm going to say not normal for us and I'm going to say not normal for us but it is right Heather that's called but it is right Heather that's called the sandwich generation you may be the sandwich generation you may be taking care of mom and kids you know taking care of mom and kids you know sandwiched in between we all are sandwiched in between we all are somewhere we're taking care of someone somewhere we're taking care of someone and the take home for you is that you and the take home for you is that you cannot help anyone else if you're not cannot help anyone else if you're not healthy you must take care of yourself healthy you must take care of yourself first it's like you know on the on the first it's like you know on the on the planes you you put your mask on first planes you you put your mask on first before you give it to the child this is before you give it to the child this is the same thing I want to encourage you the same thing I want to encourage you you think you don't have time but you you think you don't have time but you can I know you're caring for your mom can I know you're caring for your mom but maybe you can do some stretches do but maybe you can do some stretches do some things with her do some activity some things with her do some activity for yourself if you're cleaning her for yourself if you're cleaning her house or you're helping with her you're house or you're helping with her you're getting some movement but you must get getting some movement but you must get your own sleep and you must take care of your own sleep and you must take care of yourself or you will not be able to help yourself or you will not be able to help anyone else and it's not being selfish I anyone else and it's not being selfish I hear that over and over again hear that over and over again if I take time for myself and I'm not if I take time for myself and I'm not helping the people that need me then I'm helping the people that need me then I'm being selfish no you're being selfish in being selfish no you're being selfish in the long run because you're going to the long run because you're going to burn out and then you can't help them burn out and then you can't help them either so I want to encourage you to do either so I want to encourage you to do that David should you stop gluten too in that David should you stop gluten too in that diet well gluten is not great for that diet well gluten is not great for anyone anyone anyone um but if you have it once in a while if um but if you have it once in a while if you do not have a gluten sensitivity if you do not have a gluten sensitivity if you haven't been tested and it shows you haven't been tested and it shows that you have celiac disease or a gluten that you have celiac disease or a gluten sensitivity you can have it once in a sensitivity you can have it once in a while during the holidays I would say while during the holidays I would say take those enzymes I'm talking about take those enzymes I'm talking about there's one called glutenzyme and that there's one called glutenzyme and that enzyme is specifically helps you break enzyme is specifically helps you break down that gluten for whatever you want down that gluten for whatever you want to to to um you know to break down gluten when um you know to break down gluten when you are having it it's not healthy it's you are having it it's not healthy it's not healthy but um not healthy but um uh uh uh I'm sorry I'm trying to read everybody's I'm sorry I'm trying to read everybody's questions too it's not healthy stay away questions too it's not healthy stay away from it when you can but I don't think from it when you can but I don't think we have to be as diligent as um as as we have to be as diligent as um as as some uh other people out there are some uh other people out there are saying if you can stay away from it and saying if you can stay away from it and not not fill out your quality of life's not not fill out your quality of life's going down then do it what power plate going down then do it what power plate do you recommend that's Michelle it is do you recommend that's Michelle it is the actual power play they have the the actual power play they have the technology that was patented by NASA technology that was patented by NASA it's the same technology when the it's the same technology when the astronauts go in space and they come astronauts go in space and they come down and they have osteoporosis or down and they have osteoporosis or osteopenia because they didn't they osteopenia because they didn't they didn't have their weight bearing that's didn't have their weight bearing that's the technology that you want there are a the technology that you want there are a lot of other devices out there I have lot of other devices out there I have looked into them I've looked at their looked into them I've looked at their Technologies and they cannot show me the Technologies and they cannot show me the science where they are increasing bone science where they are increasing bone mineral density and so for now I will mineral density and so for now I will tell you the one that I know that can do tell you the one that I know that can do it is the actual power plate brand it is the actual power plate brand um and Michelle said is there a place we um and Michelle said is there a place we can watch the replay I got on light and can watch the replay I got on light and on late want to share all this yeah on late want to share all this yeah Turner's going to be able to get you all Turner's going to be able to get you all of the replays and everything that you of the replays and everything that you need to be able to go need to be able to go um and see this as many times as you um and see this as many times as you want I think that there's a portal and want I think that there's a portal and you can keep watching it and we'd love you can keep watching it and we'd love for you to share it if you find it for you to share it if you find it helpful please share it with those that helpful please share it with those that you love that's how I can start helping you love that's how I can start helping more people so I appreciate that summer more people so I appreciate that summer ray love listening to you wealth of ray love listening to you wealth of information helped me to get better information helped me to get better thank you summer I want all of your thank you summer I want all of your categories to be tens we're getting categories to be tens we're getting there and I appreciate you making the there and I appreciate you making the comment thank you uh Julia Hildebran comment thank you uh Julia Hildebran should we stay away from natural flavors should we stay away from natural flavors yes so when yes so when um something says natural flavors it was um something says natural flavors it was a good catch on your part there's a lot a good catch on your part there's a lot of things that are natural a lot of bad of things that are natural a lot of bad things molds are natural bacteria is things molds are natural bacteria is natural and and so natural flavors is a natural and and so natural flavors is a place that sometimes there are hidden place that sometimes there are hidden things in there that shouldn't be there things in there that shouldn't be there I don't like seeing it if I do see it on I don't like seeing it if I do see it on a product and I like that product I'm a product and I like that product I'm going to ask the manufacturer to give me going to ask the manufacturer to give me the breakdown of what those annual the breakdown of what those annual natural factors are natural flavors are natural factors are natural flavors are what I do with all the supplements that what I do with all the supplements that I recommend or any coffees products all I recommend or any coffees products all these things I'm talking to you about is these things I'm talking to you about is that I require a certificate of analysis that I require a certificate of analysis that gets my stamp of approval that that gets my stamp of approval that means they've tested it that it's set it means they've tested it that it's set it has in the product what it says it has has in the product what it says it has first of all it doesn't have something first of all it doesn't have something that looks like it or it's not even that looks like it or it's not even there or that they've also and or that there or that they've also and or that they have tested for molds bacterias they have tested for molds bacterias heavy metals leads things that shouldn't heavy metals leads things that shouldn't be in there so anything you decide to be in there so anything you decide to put in your body or on your body on a put in your body or on your body on a daily basis it's up to you or you can daily basis it's up to you or you can put that back on me if it's got my staff put that back on me if it's got my staff of approval I've done it for you is make of approval I've done it for you is make sure you're asking for the certificate sure you're asking for the certificate of analysis looking for things that of analysis looking for things that shouldn't be there and guaranteeing that shouldn't be there and guaranteeing that things are there that should be there things are there that should be there but natural flavors is a good place to but natural flavors is a good place to hide some things that they don't want hide some things that they don't want you to necessarily see good question you to necessarily see good question um Michelle um Michelle um Michelle is using a microwave okay to use don't is using a microwave okay to use don't like it I mean once a while in a pinch like it I mean once a while in a pinch okay but it Cooks It From the Inside Out okay but it Cooks It From the Inside Out uh nutrient depletion there's a lot of a uh nutrient depletion there's a lot of a lot of things I mean the closer to lot of things I mean the closer to Nature that we can get the better we Nature that we can get the better we want live Foods I want live salads want live Foods I want live salads things and and things that are alive and things and and things that are alive and have their own enzymes in it and growing have their own enzymes in it and growing so if it's not live cooking it on the so if it's not live cooking it on the stove or in the oven is better the lower stove or in the oven is better the lower the heat the better the higher the heat the heat the better the higher the heat you destroy the nutrition that we're you destroy the nutrition that we're trying to get from those foods that trying to get from those foods that brings us to good oils and doing coconut brings us to good oils and doing coconut oil and avocado oil and those things to oil and avocado oil and those things to cook with this too so I really stay away cook with this too so I really stay away from microwave as much as possible it's from microwave as much as possible it's rare that I use mine I wish I could use rare that I use mine I wish I could use that place in my kitchen for something that place in my kitchen for something else else else Sharon should we eliminate food and Sharon should we eliminate food and drinks that contain lectins okay so that drinks that contain lectins okay so that is a big area you're hearing other is a big area you're hearing other doctors out there that are talking about doctors out there that are talking about lectins there is in research which we lectins there is in research which we call it a signal that means we are call it a signal that means we are seeing something and we may not know yet seeing something and we may not know yet I'm of the take I still think if you I'm of the take I still think if you have been tested and make sure and you have been tested and make sure and you know that you're not sensitive to know that you're not sensitive to tomatoes that are high in lectins that tomatoes that are high in lectins that they have a lot of benefits they have they have a lot of benefits they have things that help prostate in men things that help prostate in men lycopines they have antioxidants so I lycopines they have antioxidants so I would say how do you feel in eating would say how do you feel in eating elected Foods if you take them out and elected Foods if you take them out and you feel better okay maybe for you that you feel better okay maybe for you that would be all right but I don't think would be all right but I don't think for most people at this point with the for most people at this point with the knowledge that I have in the science knowledge that I have in the science that I have researched I'm not for you that I have researched I'm not for you taking out all lectins I'm just not but taking out all lectins I'm just not but see how you feel do it and um and I see how you feel do it and um and I would encourage you more to test food would encourage you more to test food sensitivities to see your particular sensitivities to see your particular blood your blood in a dish does it cause blood your blood in a dish does it cause the red blood cells to stick together the red blood cells to stick together and cause inflammation that's what we're and cause inflammation that's what we're trying to stay away from we're trying trying to stay away from we're trying not to put in something that causes not to put in something that causes inflammation and so the whole lectin inflammation and so the whole lectin idea is inflammatory in the things that idea is inflammatory in the things that are associated with it but I would are associated with it but I would prefer a particular food with your blood prefer a particular food with your blood and not be guessing and making sure that and not be guessing and making sure that we know whether it causes inflammation we know whether it causes inflammation or not or not so hopefully that is helpful so hopefully that is helpful for all of you for all of you um I I want to encourage you during the um I I want to encourage you during the holidays holidays holidays to well or any time but during the to well or any time but during the holidays most people the average and holidays most people the average and again this is common shouldn't be normal again this is common shouldn't be normal but the average person gains anywhere but the average person gains anywhere from two to four pounds every year if from two to four pounds every year if you do that every year you're you're you do that every year you're you're battling so enjoy the Foods on the days battling so enjoy the Foods on the days of or during a party or on the days that of or during a party or on the days that you're having a party you're having a party um but I will I will say that you need um but I will I will say that you need to be more diligent on the days adding to be more diligent on the days adding going up to it and afterwards maybe you going up to it and afterwards maybe you start to eat a little less you clean it start to eat a little less you clean it up and you get started beforehand and up and you get started beforehand and having a few bad days of eating and having a few bad days of eating and especially if you take those digestive especially if you take those digestive enzymes should allow you not to gain enzymes should allow you not to gain those little extra few pounds that is those little extra few pounds that is common but not normal common but not normal so tarna are we how are we doing there so tarna are we how are we doing there are a few more questions there before we are a few more questions there before we do go into those last three questions do go into those last three questions you guys have got just another couple of you guys have got just another couple of moments while Dr Warden is live with us moments while Dr Warden is live with us today to pop in any final questions so today to pop in any final questions so we'll come back to Sharon and Personal we'll come back to Sharon and Personal Touch Service Solutions Touch Service Solutions um here just in a moment and as well as um here just in a moment and as well as Aisha Aisha Aisha um but before we do that I wanted to let um but before we do that I wanted to let you know that we are going to be live you know that we are going to be live with Dr Borden again well Dr Warden is with Dr Borden again well Dr Warden is going to be live again for you going to be live again for you um on Sunday December 6th 18th so just um on Sunday December 6th 18th so just two days from now at 4 pm Eastern two days from now at 4 pm Eastern Standard Time the team is going to put Standard Time the team is going to put that link to get the reminder in the that link to get the reminder in the chat uh she will be live on all of the chat uh she will be live on all of the same platforms that you're seeing her same platforms that you're seeing her live on today so don't hesitate to just live on today so don't hesitate to just go over to that particular profiler page go over to that particular profiler page and and and um Mark the reminders to get notified um Mark the reminders to get notified and get reminded or even put it on your and get reminded or even put it on your calendar but on Sunday calendar but on Sunday um 4 P. M Eastern Standard time she is um 4 P. M Eastern Standard time she is going to go deeper into our mental going to go deeper into our mental States and brain health relationships States and brain health relationships and spiritual health so she wants to ask and spiritual health so she wants to ask some questions about how is your Clarity some questions about how is your Clarity how is your cognition how is your focus how is your cognition how is your focus some of those you see are going to see some of those you see are going to see that are going to relate back to the that are going to relate back to the conversation even today with our sleep conversation even today with our sleep and our energy and I I already know and our energy and I I already know because I've listened to Dr warden for a because I've listened to Dr warden for a couple of years now but what about your couple of years now but what about your personal and your professional personal and your professional relationships what are they impacting relationships what are they impacting because of course again everything she because of course again everything she talked about today is correlated to all talked about today is correlated to all of that those pieces as well so start of that those pieces as well so start thinking through those questions and if thinking through those questions and if those are that's something that you even those are that's something that you even have a question on right now that comes have a question on right now that comes up put it in the chat the team will up put it in the chat the team will capture it for you capture it for you um so that way we can share it with you um so that way we can share it with you again that's going to be this Sunday the again that's going to be this Sunday the 18th 4 P. M Eastern Standard Time replays 18th 4 P. M Eastern Standard Time replays are always going to be available to the are always going to be available to the best of our abilities best of our abilities um we will make sure that they're um we will make sure that they're available to you for you on the platform available to you for you on the platform that you're joining us from today in that you're joining us from today in next Wednesday Dr Warden is going to next Wednesday Dr Warden is going to bring it we'll check out ever for you bring it we'll check out ever for you with how it impacts your gut and your with how it impacts your gut and your immune system and how your relationship immune system and how your relationship your mental state your energy your body your mental state your energy your body your sleep your exercise uh she's going your sleep your exercise uh she's going to be bringing that home for you and to be bringing that home for you and again I think that we all heard her loud again I think that we all heard her loud and clear today myself included she and clear today myself included she continued to remind us exercise and I continued to remind us exercise and I think what she's saying there or the think what she's saying there or the place that I have is the takeaway is our place that I have is the takeaway is our bodies are amazing machines when we give bodies are amazing machines when we give them the right conditions and we've got them the right conditions and we've got to move them around there's a lot of to move them around there's a lot of processes that are going to happen in processes that are going to happen in our body but if we're not moving it so I our body but if we're not moving it so I heard you loud and clear today Dr Warden heard you loud and clear today Dr Warden I'll be making more of a commitment I'll be making more of a commitment there myself but there myself but um so much doing all this um so much doing all this that's okay right now I got to sit a that's okay right now I got to sit a little more little more um but next Wednesday December 21st at 5 um but next Wednesday December 21st at 5 PM Eastern Standard time we are going to PM Eastern Standard time we are going to come back together to bring it all home come back together to bring it all home talk about whether what are some of the talk about whether what are some of the roots of the problem and we want to you roots of the problem and we want to you know think about what time of year we're know think about what time of year we're we're in that period of time where we we're in that period of time where we know we are going into those parties and know we are going into those parties and those extra plates of food but right those extra plates of food but right after that we usually go back into a bit after that we usually go back into a bit of a shedding process or we start to of a shedding process or we start to make some resolutions or some new make some resolutions or some new commitments for the coming year commitments for the coming year and so some of these and so some of these um questions and conversations are meant um questions and conversations are meant to spark that for you and for you to to spark that for you and for you to start thinking so tonight when you're start thinking so tonight when you're going to sleep listening to Barry going to sleep listening to Barry goldstein's music we hope you hear Dr goldstein's music we hope you hear Dr warden in your head and as you're making warden in your head and as you're making those little tiny commitments for those little tiny commitments for yourself yourself yourself um that you're making them with some um that you're making them with some sound and solid information all right so sound and solid information all right so we've got time for just a couple more we've got time for just a couple more questions Dr Warden I'm gonna pop the questions Dr Warden I'm gonna pop the first one up and I think that's Aisha first one up and I think that's Aisha yeah what are your thoughts on consuming yeah what are your thoughts on consuming organic soy products like tofu sorry so organic soy products like tofu sorry so again if you are not sensitive to Soy again if you are not sensitive to Soy okay the second is we know that some okay the second is we know that some people soy can actually jump start people soy can actually jump start certain cancers in other people soy can certain cancers in other people soy can actually be protective against cancer so actually be protective against cancer so you should be confused and we don't know you should be confused and we don't know that yet so I'm back to my moderation that yet so I'm back to my moderation thing if you have soy once in a while thing if you have soy once in a while enjoy it it could be protective and it enjoy it it could be protective and it could be a little bit harmful I do like could be a little bit harmful I do like the idea that it's organic that was a the idea that it's organic that was a good thought but in moderation until we good thought but in moderation until we can test to know is soy good for you as can test to know is soy good for you as an individual an individual next one should we stay away from next one should we stay away from Seafood due to Mercury and various Seafood due to Mercury and various contaminants I'm back to my rotation the contaminants I'm back to my rotation the good things for us in Seafood we need good things for us in Seafood we need rotate them rotate them rotate them and rotate them rotate them rotate them and yes they're full of mercury they're full yes they're full of mercury they're full of contaminants pcps all the things from of contaminants pcps all the things from the farmed fish and all that but what the farmed fish and all that but what are you going to do we've got to breathe are you going to do we've got to breathe air which is toxic highly toxic we've air which is toxic highly toxic we've got to drink water and we hopefully are got to drink water and we hopefully are purifying it and we have to eat rotating purifying it and we have to eat rotating your Foods is one of the best things you your Foods is one of the best things you can do but you should also if you are can do but you should also if you are eating a lot of seafood and I love eating a lot of seafood and I love Seafood I know that my body is not the Seafood I know that my body is not the best chelator best chelator um pretty good but not great I test my um pretty good but not great I test my heavy metals and if they are high then I heavy metals and if they are high then I detox detox detox so I determine so I determine um for me and for some of my patients um for me and for some of my patients have said we believe the health benefits have said we believe the health benefits of the fish and the the enjoyment of it of the fish and the the enjoyment of it of the seafood is worth having to go of the seafood is worth having to go through a little bit a few weeks or a through a little bit a few weeks or a few or a month once a year to get those few or a month once a year to get those toxins back into a normal level and get toxins back into a normal level and get those those heavy metals out of there those those heavy metals out of there uh do I have an opinion about breath uh do I have an opinion about breath work like Wim Hopper using ice baths for work like Wim Hopper using ice baths for health that's a huge topic and I will go health that's a huge topic and I will go into that in future into that in future um uh videos and things educational um uh videos and things educational platforms with you uh breath work is platforms with you uh breath work is fantastic I like the work the book fantastic I like the work the book Breathe by James Nester in fact he's a Breathe by James Nester in fact he's a personal friend and I really support his personal friend and I really support his work so any of you that are interested work so any of you that are interested get James uh nestor's book called get James uh nestor's book called breathe that'll go into the different breathe that'll go into the different types of breath work I don't think you types of breath work I don't think you have to do Wim Hof but it's great Barry have to do Wim Hof but it's great Barry who you met earlier in the um in the who you met earlier in the um in the program uh he does Wim Hof most mornings program uh he does Wim Hof most mornings with the men's group on Zoom it's really with the men's group on Zoom it's really great so if we have a whole group of you great so if we have a whole group of you that want to start doing breath work that want to start doing breath work together we'll put you together and we together we'll put you together and we can use Music berries music do some of can use Music berries music do some of the different types of direct breath the different types of direct breath work so if you're interested in that in work so if you're interested in that in exploring different ways of doing breath exploring different ways of doing breath work and being part of that kind of work and being part of that kind of community I'm coming up with this at the community I'm coming up with this at the top of my head turner so but anyway I do top of my head turner so but anyway I do think that's important and it would be think that's important and it would be fun maybe we make our own community and fun maybe we make our own community and I know the different types of breath I know the different types of breath work and we could experiment with them work and we could experiment with them and have some fun doing so and do some and have some fun doing so and do some meditation together meditation together as far as ice baths as far as ice baths um it's a big Rave right now I know many um it's a big Rave right now I know many uh many people doing ice baths um I it uh many people doing ice baths um I it can be for certain people dangerous if can be for certain people dangerous if you do not know your cardiovascular you do not know your cardiovascular health if you don't know that for sure health if you don't know that for sure that you don't have an aneurysm if you that you don't have an aneurysm if you don't have some cardiovascular issue don't have some cardiovascular issue then I think uh contrast hydrotherapy then I think uh contrast hydrotherapy has been used for centuries as part of has been used for centuries as part of my naturopathic degree that's one of the my naturopathic degree that's one of the first things we learned about but it was first things we learned about but it was contrasting hot cold hot cold always contrasting hot cold hot cold always ending cold I think it's beneficial I ending cold I think it's beneficial I think it's great but we've got to be think it's great but we've got to be careful with the severely cold careful with the severely cold temperatures with certain people it temperatures with certain people it could actually be dangerous that again could actually be dangerous that again is individualized medicine is it good is individualized medicine is it good for you and tips on getting our bodies for you and tips on getting our bodies to a more alkaline State to a more alkaline State um I like water that not is too alkaline um I like water that not is too alkaline if you go too alkaline it it doesn't if you go too alkaline it it doesn't allow your body to to um to clean go allow your body to to um to clean go through one of the stages of cleaning in through one of the stages of cleaning in fact some people had um they have this fact some people had um they have this certain water systems that were certain water systems that were alkalinized in there with their water so alkalinized in there with their water so much that they were getting fungal much that they were getting fungal infections and they were so were their infections and they were so were their pets and it was because they didn't let pets and it was because they didn't let the acid alkaline perfectly normal the acid alkaline perfectly normal structure go through the body so too structure go through the body so too much of anything is not great you want a much of anything is not great you want a little more alkaline little more alkaline um eat more vegetables that's the way to um eat more vegetables that's the way to do it the safest way and summer is do it the safest way and summer is saying zinc can cause a depletion in saying zinc can cause a depletion in Copper or the other way around and what Copper or the other way around and what can we do to balance it out the eat more can we do to balance it out the eat more vegetables again and be careful on the vegetables again and be careful on the multivitamins a lot of the times multivitamins a lot of the times um I recommended uh recommend women and um I recommended uh recommend women and and men but I will say post-menopausal and men but I will say post-menopausal women who no longer having their men women who no longer having their men sees and men if they're eating vegetable sees and men if they're eating vegetable there's no reason to have iron in a there's no reason to have iron in a multivitamin and there's no reason to go multivitamin and there's no reason to go high levels of copper especially you high levels of copper especially you believe in it if you live in Arizona believe in it if you live in Arizona some other state that has a lot of some other state that has a lot of copper coming in through our food and copper coming in through our food and our water then I like using a multi our water then I like using a multi recommending a multivitamin without recommending a multivitamin without copper so again individualized zinc copper so again individualized zinc anything summer that you're going to do anything summer that you're going to do a bunch of like we call it mono therapy a bunch of like we call it mono therapy doing zinc every day all the time not doing zinc every day all the time not unless you've shown that you were you unless you've shown that you were you were deficient in that it should be used were deficient in that it should be used during cold and flu season or when you during cold and flu season or when you think you're getting sick or you've been think you're getting sick or you've been exposed but doing one high dose of exposed but doing one high dose of anything anything anything monotherapy is always a gamble so I'll monotherapy is always a gamble so I'll leave you with that and I'm so thankful leave you with that and I'm so thankful for all of you who showed up today and for all of you who showed up today and your questions get the question it's to your questions get the question it's to us ahead of time for next time and for us ahead of time for next time and for future and I want to do more of these future and I want to do more of these it's so enjoyable to me because I can it's so enjoyable to me because I can only see so many people in a week so only see so many people in a week so many patients and so many clients even many patients and so many clients even though they're all over the world and I though they're all over the world and I do Zoom there's only so many hours this do Zoom there's only so many hours this is the way I can really reach more of is the way I can really reach more of you and give more information so please you and give more information so please share thank you all very much Turner share thank you all very much Turner well and think thank you Dr Warden and well and think thank you Dr Warden and it's so amazing to what you just closed it's so amazing to what you just closed with there of how individualized it is with there of how individualized it is that you cannot have just one question that you cannot have just one question and one answer and it's the same for all and one answer and it's the same for all of us and I think that other last of us and I think that other last takeaway that we'll leave you with takeaway that we'll leave you with today's balance I kept hearing Dr Warden today's balance I kept hearing Dr Warden saying that and I think that we all saying that and I think that we all could probably agree to some effect that could probably agree to some effect that there is Magic that happens when you there is Magic that happens when you bridge the science and just the overall bridge the science and just the overall well understanding that Dr Gordon has well understanding that Dr Gordon has and thank you for your patience with us and thank you for your patience with us here today day to answer some of our here today day to answer some of our questions I know questions are still questions I know questions are still coming in we appreciate that you guys we coming in we appreciate that you guys we do have to let Dr Warden back to her day do have to let Dr Warden back to her day again we're going to be back here again again we're going to be back here again Sunday at 4 P. M Eastern Standard Time Sunday at 4 P. M Eastern Standard Time and again on Sunday at five or eight pm and again on Sunday at five or eight pm Eastern Standard Time so thank you if Eastern Standard Time so thank you if they join us on Sunday tarna what I want they join us on Sunday tarna what I want to ask put in the chat did your sleep to ask put in the chat did your sleep did you take away something for your did you take away something for your body or your sleep that moved your body or your sleep that moved your number up a little bit please share that number up a little bit please share that with us tell us on Sunday with us tell us on Sunday awesome awesome awesome awesome um or even tell us tomorrow on the um or even tell us tomorrow on the replay if something happens tonight yeah replay if something happens tonight yeah wonderful again thank you all so much wonderful again thank you all so much for being here with us we will see you for being here with us we will see you

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