Full Transcript Introduction to lymphatic health in menopause 0:00 Imagine 0:01 waking up at 3:00 a.m. hot and sweaty, 0:04 brain fog, feeling heavy, and it 0:07 blankets your entire morning. And 0:09 despite having a calorie deficit, 0:11 despite walking until your feet just run 0:14 off, you can't seem to get rid of that 0:16 belly fat. And you've been told it's 0:19 hormones, it's estrogen, it's menopause, 0:21 and maybe you're told it's just getting 0:23 older. But in women's health, we often 0:26 just focus on the hormone signals. But 0:28 today, we're going to talk about 0:30 something that's rarely ever looked at, 0:31 and it's the highway system that 0:33 evacuates metabolic waste, clears 0:35 cellular debris, and it actually allows 0:38 those hormones to communicate, and it 0:40 actually brings the raw material to your 0:41 cells to communicate because your issue 0:44 may not be just about your hormones, and 0:47 it may not be just about the fatigue and 0:50 everything else. It might be a little 0:51 bit a little bit, it might be a little 0:54 bit of a plumbing problem. 0:57 So today I'm joined by Dr. John Duyard 0:59 who is an Ayurvedic and research expert 1:02 bringing the science of Ayurveda 1:04 together with real science and bringing 1:06 those things together. Basically taking 1:08 what we know to be true through 1:10 thousands of years of use of Ayurvedic 1:13 medicine to help people get and stay 1:14 well, but actually bringing it together 1:16 with this the data that's actually in 1:18 the medical journals. So, we had a great 1:21 conversation today about a lot of the 1:22 things that you don't know that may be 1:23 contributing to your gut problems, your 1:25 digestive issues, your heartburn, your 1:28 visceral fat that won't go away, your 1:30 brain fog, all kinds of skin issues, 1:34 rashes, acne. So, this is one you don't 1:36 want to miss. 1:43 So, Dr. Dr. Diard, I I'm excited about 1:45 this conversation because obviously I've 1:47 been talking for years if not decades at 1:49 this point about pmenopause and 1:51 menopause, but we're going to have a 1:53 conversation today that I think really 1:55 gets missed because we think of the 1:57 hormone signals and we talk about the 1:59 action of the hormones, but you know, 2:02 especially from ayurveetic standpoint, 2:04 there's a whole lot more going on with 2:06 the body and specifically around the 2:08 lymphatic system and how important that 2:10 is to to our health in general, but 2:12 obviously in that pmenopause and 2:14 menopause transition. So, so, so tell I 2:18 want you to tell my listeners a little 2:20 bit about how Ayurveda looks at the body 2:23 as a whole because it may be something 2:24 brand new, brand new to my listeners and 2:27 then especially looking at how we can 2:29 look at the lymphatics when we're 2:30 talking specifically about women's 2:32 health. 2:34 You know what's interesting about the 2:35 lymphatic system is there's volumes of 2:38 research in the medical journals that 2:40 really very little of it if any really 2:42 is in medical practice. We only think of 2:44 the lymph when we have cancer or 2:46 something like that. So there's a lot of 2:48 information um that we really need to 2:51 talk about. Now from the Ayurvedic 2:53 perspective the study of the lymphatic 2:56 system was the study of longevity. So 2:58 they had a whole branch this this 3:00 thousand-year-old system of medicine 3:01 from kind of ancient India still in 3:04 practice today. Matter of fact, the all 3:06 Indian Ayurvedic congress is the largest 3:09 medical organization in the world. So I 3:11 mean it's been around for thousands of 3:12 years. It's still here today in a ma in 3:14 a major way. Probably something to it. 3:17 Um and what I do is I kind of try to 3:20 find the science to back up this ancient 3:22 wisdom. So if you have ancient wisdom 3:24 and modern science, that's a great place 3:27 for folks to start because science alone 3:29 really can prove whatever it wants. As 3:31 we know, coffee can be good, we can be 3:33 good, we can be bad. I mean, it's so 3:35 confusing. No one really knows. You 3:37 can't believe a study anymore. It's just 3:39 really sad. But if you have a time-t 3:41 tested wisdom and the science, I feel
How the lymphatic system supports immunity and hormones 3:43 like it's a great place to start. So the 3:45 lymphatic system is such an important 3:49 system. We talk so little about it and 3:52 it does three major things and they're 3:55 major and a lot of little minor things. 3:58 The major one is it carries your entire 4:00 immune system. 4:01 >> Yeah. 4:02 >> The second one is it takes out all the 4:03 trash from every cell of your body. And 4:05 the third which is important for 4:06 hormones. It delivers fatty acids to 4:09 deliver basically the fatty acids which 4:12 are the precursors to the hormones to 4:14 every cell of your body. It's for 4:15 baseline energy. is for the phosphoipid 4:18 layer of your skin and it's also for 4:20 hormone production. Plus, it clears the 4:21 hormones. So, the hormones that are fat 4:24 soluble in your body are going to be 4:25 like estrogen, progesterone, 4:27 testosterone, and cortisol. Those are 4:28 the fat soluble ones. So, those are the 4:30 ones that are somewhat dependent on 4:32 lymphatic flow, right? So, here are some 4:36 of the things that be an indicator that 4:39 your lymph system ain't working so 4:41 great. That would be holding on to 4:43 water, rings getting tight on your 4:45 fingers, ankle swelling, um being tired 4:48 or lethargic because you're not 4:50 delivering the fatty acids for baseline 4:52 energy. um food intolerances because if 4:55 you don't break the food down properly 4:57 in your stomach and liver and 4:58 gallbladder and pancreatic enzymes, they 5:01 will end up the undigested proteins as 5:03 fast will end up in your lymphatic 5:05 system altering what's called the gut 5:08 associated lymph which is also as we 5:10 know the gut immunity which is 70 to 80% 5:14 of your immune response. So poor 5:17 digestion causes lymphatic congestion 5:19 which is extra weight around your belly 5:21 is where it first starts. It can come 5:23 out through the skin associated lymph 5:24 and create rashes or skin issues. It can 5:27 go into the brain lymph and lymphatic 5:30 system which are linked to a host of 5:32 health concerns including autoimmunity 5:34 and anxiety, depression, cognitive 5:36 decline, inflammation, infection because 5:39 the brain can't get rid of its trash. It 5:41 doesn't know how many fire trucks to 5:44 send to an immune event somewhere in 5:46 your body. So, it sends too many or too 5:48 little. So it can be it can be you know 5:51 not getting the trash out of your 5:52 joints. So your joints start to ache. 5:55 You can wake up tired and lethargic. You 5:57 have to get moving to feel better. These 5:59 are all drain clogging issues and that's 6:02 what the lymphatic system is doing. 6:04 Taking the trash out carry immunity and 6:06 delivering fatty acids for energy and 6:08 hormones and things like that. So 6:10 there's a whole list of things. is we 6:12 have a lymph quiz you can take to take 6:14 the whole quiz and find out, okay, I got 6:17 check, check, check, check. My lymph's 6:18 congested, so now we got to fix that. 6:21 And then we got to fix the upstream 6:22 cause of that, which is some breakdown 6:24 of your digestion, and we got to 6:25 troubleshoot that, which isn't rocket 6:27 science. 6:28 >> Yeah. You know, it's uh you know, like 6:30 all those things that you just 6:31 described, I think women are probably 6:33 sitting here going, "Check, check, 6:34 check, check, check, check, check, 6:35 check, check." you know, because there's 6:38 there's also the the understanding that 6:41 we've got changes to vascular system, 6:44 lymph transport, and everything else 6:46 because of the changes in estrogen, 6:48 right? And and all the sex hormones 6:50 during pmenopause and menopause. Uh so, 6:53 you know, when we also think of that, so 6:55 I want to back up now that we sort of 6:57 identified those pieces. 6:59 When we talk about the digestive tract, 7:01 you know, a lot of people focus and I 7:03 mean I've been in the functional 7:04 medicine community for 22 years and they 7:07 focus kind of on food sensitivities, 7:08 food allergies, food intolerances. And 7:11 for women in pmenopause and menopause, 7:13 we see this sort of accel for a lot of 7:15 women acceleration of these symptoms. 7:16 They're like, I don't understand. And I 7:18 can tell you after these 22 years of 7:21 being, you know, in the science trenches 7:23 of this world, you know, I I'm very much 7:25 of the mindset, not to say that food 7:27 sensitivities aren't real, you know, and 7:29 celiac's not real and all those other 7:31 things, but I think the appreciation of 7:34 the function of the digestive tract and 7:36 how it works completely gets missed 7:39 because it's always the chicken or the 7:40 egg. Is it the digestive tract that's 7:42 not working? Is it the microbiome or is 7:45 it the food itself? or is it the actual 7:47 function of digestion that then drives 7:48 those other drivers? I'm a firm believer 7:50 that it is a lot of functional issues of 7:53 digestion. You know, 7:54 >> I could I couldn't agree with you more. 7:57 In fact, I wrote a book called Eat 7:58 Wheat, which was not necessarily that we 8:01 should all be eating wheat. It was just 8:03 the fact that wheat has become a public 8:05 enemy. Um because we've been told that 8:08 it causes Alzheimer's and all these 8:10 concerns and it clearly the science 8:12 really shows it absolutely doesn't. 8:15 However, it is a hard to digest protein, 8:18 gluten, and so are a lot of the lectins 8:22 and the grogens and the oxalates and the 8:24 nightshades and the phytic acids. And 8:27 we're being told, don't eat, don't eat, 8:29 don't eat, don't eat. And we end up 8:30 bubble wrapping the diet, not giving the 8:33 body any challenge. And when you 8:35 challenge the digestion, it's or 8:37 hormesis effect. You know, it makes you 8:39 stronger. When you our ancestors ate 8:42 everything, right? and they got stronger
Digestion, food intolerances, and lymph congestion 8:44 as a result of they didn't have food 8:46 intolerances because they were barely 8:49 you know they they ever whatever they 8:50 could get their hands on. So when we 8:53 actually take the hardest to digest 8:55 foods out of the diet we don't end up 8:58 with the irritation slight irritation of 9:01 the intestinal mucosa that triggers gut 9:04 immunity. our immune response is because 9:07 we need something to be create an immune 9:10 system for and those harder to digest 9:13 lectins and nites they provide that 9:15 little bit of irritation that little 9:17 hormetic effect that causes gut 9:19 immunity. So, when you bubble wrap your 9:20 diet and take all the food out of your 9:22 diet, and I get it. If you don't eat 9:23 feel don't feel good eating wheat, of 9:25 course, don't eat it. You don't feel 9:27 good eating anything, don't eat it. But 9:29 don't just think you fixed it by just 9:31 taking the food out of the diet. You 9:34 just took the stressor away. You didn't 9:36 fix the reason why you can't digest it. 9:39 You could do it when you're 18, but now 9:40 when you're 45 or 50, you can't. Like, 9:42 what happened? Well, the digestive 9:45 system broke down. And like you said, 9:46 there's many reasons for that. There is 9:48 the food, there is the environment, the 9:49 pesticides, there's a whole bunch of 9:51 things. But what ends up happening is 9:54 our digestion breaks down. And this is a 9:56 study I'll quote for you said the study 9:58 showed that if you don't break down the 10:00 proteins, the gluten and all that, and 10:02 the fats, the 70 million tons of 10:04 environmental pollutants we dump in our 10:05 atmosphere, which filter out everything, 10:08 they're fat soluble for the most part. 10:10 If you don't break down those fats and 10:11 those proteins, well, they will go 10:13 incompletely digested into your 10:14 intestinal tract. And because they're 10:17 not broken down, they're too big to get 10:18 into your blood and nourish you. They 10:20 get uptaken into the lymphatic 10:23 collecting ducts, which makes you 10:25 creates issues with gut immunity, which 10:27 is a big deal. And it also creates extra 10:29 weight around your belly and hips. And 10:31 then it goes into your lymphatic 10:33 systemically makes your skin associated 10:35 lymph breakdown. You start getting your 10:37 skin doesn't look the way you'd like it 10:39 to be. You get rashes. It can go into 10:41 the brain lymph and that can create 10:42 brain fog and cognitive issues. As I 10:45 mentioned, it can go into the general 10:47 lymph where your joints begin to ache, 10:48 you feel tired, you just start feeling 10:50 old. These are all drain clogging issues 10:53 which start from the upstream issue. So, 10:55 what we really want to do is 10:56 troubleshoot. Is it the stomach? Is the 10:58 bile, the pancreatic, the walled enzyme, 11:00 the environment of the intestinal 11:01 lining. Is it the intestinal lining? Is 11:03 the lymph around the gut? We just 11:05 troubleshoot those with a simple 11:07 questionnaire. And then you kind of 11:08 figure out, oh, this is my problem. and 11:10 then I fix that and you're you're you 11:12 can start eating wheat again or whatever 11:13 it is that you're intolerant to. 11:16 >> Well, and I think especially the bile 11:18 flow gets completely missed in this in 11:21 this arena. Very very sensitive to 11:23 estrogen levels through the liver and 11:25 the and the and the gallbladder. I mean, 11:27 if you look at just how many people get 11:28 gallbladder removed, it's like 10 to one 11:30 female to male. and and so you know 11:34 women continue to narrow down their diet 11:36 and then they you know have all these 11:37 ensuing sort of uh digestive problems 11:40 and other problems with it you know and 11:43 and I agree I think we narrow the diet 11:45 and of course in today's social media 11:47 world that's very popular like the 11:49 people that get the most hits and the 11:51 more virality are the ones that have the 11:53 most extreme you know sort of stance but 11:56 I think it makes people very frightened 11:58 of food and then you know and then it 12:00 obviously gets narrower and narrower and 12:02 then they can't tolerate anything and 12:04 then they feel worse and worse and worse 12:06 and the nutrient, you know, situation 12:07 gets worse. So, so if you were to look 12:11 at somebody having all those problems, a 12:13 woman having all those problems and they 12:15 recognize, oh, you know, I can't get my 12:17 rings off. My feet are swollen by the 12:19 end of the day. I I have all this going 12:22 on. How would you sort of help them? And 12:24 I know you have a questionnaire, and 12:25 we're going to send everybody that that 12:27 website so you can find the 12:28 questionnaire. How do you help your your 12:31 clients understand sort of how to how to 12:34 layer this approach to because there's 12:36 an order to things because that's get 12:38 missed all the time too. It's like I 12:39 have to do everything. It's like no, 12:40 there's an order in which to address 12:43 these problems. 12:44 >> Yeah. So there's two sides of that. One, 12:47 we have to kind of when we can do this 12:49 real quick today a little bit um 12:51 troubleshoot what part of the digestion 12:53 is broken. But the other piece of the 12:55 puzzle which is never really talked 12:57 about, tons of science to back it up, is 13:01 that the diaphragm is the number one 13:03 pump for your lymphatic system. So we 13:06 don't think about the diaphragm as a 13:07 lymphatic pump, but that's exactly what 13:09 it is. And studies show with elite 13:12 athletes, 91% of them did not have a 13:15 diaphragm relaxing and fully contracting 13:18 fully. Which means, you know, none of us 13:20 really do because every time we get a 13:22 little stressed out, we change how we 13:24 breathe. That little bit of shallow 13:26 breathing becomes normal. And then 13:27 another one comes along and next thing 13:29 you know, your rib cage, which has one 13:31 job, squeeze air out, becomes rigid and 13:35 the diaphragm becomes weaker. And that 13:38 means you lose your lymphatic pump. And 13:40 there's 15 studies easy that in the 13:44 medical journals that show that if you 13:47 strengthen your diaphragm, fully 13:48 contract, fully relax it, something 13:50 called in maximum inspiratory breathing, 13:52 you'll reverse the heartburn, the gird, 13:54 the reflux, the indigestion. Other 13:56 studies show it lower your blood 13:57 pressure as fast as a western 13:58 medication. It's the pump of the 14:00 cerebral spinal fluid to wash the three 14:02 pounds of trash and plaque out of your 14:05 brain every year while you're sleeping 14:07 at night. So, if you don't have good 14:08 diaphragmatic function, you're not 14:10 pumping the trash out. You get brain 14:11 fog. Things start happening here. The 14:13 brain doesn't know how many fire trucks 14:15 to send for an immune event. Problems 14:17 happen. And then, of course, the 14:18 diaphragm is the pump of particularly 14:21 pumping the lymph out of your abdomen, 14:23 which is why we get all the X-ray around 14:25 our belly first is the lymphatic 14:27 congestion. So strengthening the 14:30 diaphragm is super easy and I can show 14:32 you like a five minute a day technique 14:35 to make sure that diaphragm stays turned 14:37 on for you for the rest of your life 14:39 because it's critically important. 14:41 >> I would love for you to do that because 14:42 I think you know I was having this 14:44 conversation actually with uh one of the 14:46 founders of of one of the little devices 14:49 kind of like an aura ring. We were 14:51 talking about heart rate variability and 14:53 what he he found when he was going 14:55 through kind of all this additional 14:57 testing is his heart rate variability 14:58 wasn't that great and it literally had 15:01 narrowed down completely on a on a V2 15:04 max test and some other additional tests 15:06 that he did that he was literally never 15:09 diaphragmatic breathing. You know, it's 15:11 like, so if your heart rate variability 15:13 is terrible, this may actually be a sign 15:15 that you actually are not extending your 15:17 abdominal wall completely out and fully 15:20 diaphragmic breathing. And I was, you 15:22 know, I was like, you know, a great 15:24 signal because most people have no idea 15:25 that they're not breathing properly. 15:26 [laughter] 15:28 >> It's true. And and the research on this
Diaphragmatic breathing as a lymph pump 15:30 which I thought was really fascinating 15:32 suggested that it had to be what's 15:33 called maximum inspiratory breathing 15:36 which unfortunately and I'm Ayurvedic 15:39 practitioner and I I study and research 15:41 and write about praiam techniques 15:43 incredible research there but very few 15:46 of any of the prideam techniques 15:48 actually give you maximum inspiratory 15:50 breathing and that's the trick right now 15:53 the trick is the f when you think 15:55 maximum inspiratory breathing you're 15:57 thinking 15:58 >> [gasps and laughter] 15:58 >> as big a breath as you possibly can. And 16:00 if you take that kind of upper chest 16:03 breath, it sort of triggers the fight 16:04 orflight emergency bear in the woods 16:06 feeling, which we don't want. So, we 16:09 have to trick the body to take a maximum 16:11 breath without activating the fight 16:13 orflight stress response. And that's 16:15 what we do. So, what you do is is you 16:18 would um you would I'm not sure if this 16:20 is going to be a video or just audio or 16:22 not, but um we 16:23 >> do both. We always do both. 16:25 >> Okay, cool. So what you would do is you 16:27 would you would learn to just it's 16:28 always going to breathe through your 16:29 nose. You have to breathe long, slow, 16:32 deep, and maximal. And you would do a 16:34 first a three-part breath. Breathe in 16:36 through your nose. Fill your belly only 16:38 like a Buddha. Stick it out. 16:39 >> Mhm. 16:40 >> And then go to your chest 16:43 and then the upper chest. And then to 16:45 take it to maximal, you take little sips 16:50 there. When you go all the way to the 16:51 top, you'll feel a little pull under the 16:53 rib cage. That's your diaphragm going 16:54 down and your rib cage sort of going up, 16:57 right? So then you breathe out all the 16:58 way. The key is also you have to breathe 17:00 out all the way. Squeeze that abdomen to 17:02 get every last bit of air out. You do 17:04 you do get used to doing that three-part 17:06 breath and then you start using your 17:08 arms as levers. Reach for the sky. Do 17:10 the exact same breath. Fill your belly 17:14 through your nose. Fill your chest 17:18 through your nose. Reach for the sky as 17:20 you go into the upper chest. And then 17:22 take little sips of air through the 17:23 nose. As you reach, sip, reach, sip. 17:28 Your arms are like levers bringing that 17:30 rib cage up. And you feel a bigger pull 17:31 under the rib cage. And you do 10 like 17:34 that. And then you do 10 to the side to 17:36 get the lateral rib cage. So you breathe 17:38 in belly, chest, upper chest, sip, sip, 17:42 sip to max as you laterally bend all the 17:44 way. And as you sip, sip, sip, sip, you 17:47 feel a big pull right in here. Do you 17:49 feel that? 17:49 >> Yeah, 17:50 >> Dr. Betty. So, and then when you breathe 17:51 out, you go all the way to the other 17:53 side. So, you do 10 straight up, 10 17:55 left, 10 right. Takes you about five 17:57 minutes. You can do it in front of your 17:58 computer. Um, and that just frees up 18:01 that rib cage from your and your 18:04 diaphragm from being literally stuck and 18:06 adhesed together. And that's what 18:09 happens to most of us over time is the 18:11 rib cage gets tight, the diaphragm gets 18:13 weaker, they kind of get glued together, 18:15 the the stomach and all the digestive 18:17 organs depend on a functional diaphragm. 18:19 Because if you're not breathing into the 18:21 diaphragm, you're fight or flight upper 18:23 chest, which tells you don't don't don't 18:25 be ordering pizza when a bear is chasing 18:27 me, this is not the time to eat. So if 18:29 you don't have access to a full 18:31 functioning diaphragm, you don't really 18:33 get the full neurological activation of 18:36 a digestive system and you know, and the 18:39 stomach gets stuck up against the 18:41 diaphragm, all kinds of burping, 18:43 heartburn, indigestion. These are all 18:45 diaphragmatic issues. And when was the 18:48 last time you went to the doctor for 18:49 heartburn and they said, "Oh, you can do 18:51 these breathing techniques. There's 18:52 great research on if all you got to do 18:53 is this breathing technique, it'll 18:55 reverse your heartburn." That never 18:57 happens. And I feel like some of this is 18:59 like so is like malpractice because no 19:02 one tells you that you can do so many of 19:04 these things yourself just by brea 19:06 literally breathe away your your 19:08 heartburn, breathe away your blood 19:09 pressure, just by getting your 19:11 diaphragm, the extra belly fat, the 19:12 brain fog, the cognitive decline, those 19:14 are pumping issues. And the major pump 19:17 is your diaphragm. And as we get 19:19 stressed out and get rigid and we sit in 19:21 the couch and the rib cage gets pushed 19:23 down in the diaphragm, pushing it in a 19:25 downward position, we literally are just 19:27 making it more and more difficult for us 19:29 to have full respiratory capacity and 19:33 efficiency, 19:34 >> you know, and I'm I'm glad you brought 19:36 up kind of the fight orflight because 19:38 it's it's it's the parasympathetic drive 19:40 that really allows all those things, 19:41 even just the migrating motor complex. 19:44 So even if people are like oh I don't 19:45 have heartburn I don't have indigestion 19:47 constipation diarrhea all those things 19:49 require appropriate sort of migrating 19:52 motor complex and and parasympathetic 19:55 drive to work right you know and and 19:58 function completely 20:01 >> yeah and I think that's you that's the 20:03 first step is get your diaphragm turned 20:05 back on and get that pump going. I mean, 20:08 you know, studies even show women with 20:10 breast cancer have more congestion of 20:12 the anterior diaphragmatic lymph nodes, 20:14 which is the that that diaphragm is a 20:16 pump for lymph, which is taking all the 20:19 trash away from your breast tissue 20:21 obviously is more lymphatic base. And if 20:23 you don't have that pump, you know, we 20:25 can't take the trash out the way we 20:26 could, and that can create real 20:28 problems. So, it's so logical and so 20:31 valuable. And um um I went into a 20:34 restaurant a few years back and there 20:37 was a couple of elderly folks in their 20:39 90s coming out of this like doors that 20:41 were swinging and they were really 20:42 struggling to get out of this 20:44 restaurant. Their mouths were open. They 20:45 were really frail. And I looked at them 20:47 I said, "Man, if someone would have told 20:49 them they could just breathe away the 20:50 heartburn, the gird, the reflex, the 20:52 indigestion, they could breathe away the 20:54 brain fog and the co age related 20:55 cognitive decline. They could actually 20:57 lower their blood pressure by actually 20:59 breathing. they can get help get their 21:01 digestion turned back so they digest the 21:03 food and deliver it the way they were 21:04 dying when they where they could when 21:06 they were younger. This is like all hard 21:09 science and again we just don't talk 21:11 about it. And then the second part is 21:13 how do we kind of turn the digestion 21:15 back on and kind of give some basic info 21:18 on troubleshooting it which is not also 21:20 rocket science pretty straightforward. 21:23 >> Yeah. You know, so the other thing that 21:25 I think about too is, you know, if we 21:28 were to look at just one thing someone 21:30 can do, so obviously every day they 21:32 somebody could do that exercise, but 21:33 even if you're sitting down to eat, if 21:36 you just did five five of those breaths, 21:39 you would actually probably improve your 21:41 entire eating experience and your 21:43 likelihood for symptoms, right? So it 21:45 doesn't doesn't require a lot of hard 21:48 work to just improve that. Um, so so 21:50 let's let's now kind of move. So we 21:53 talked a little bit about breathing and 21:54 moving the lymph. I want to talk about 21:56 kind of the physicality of the body 21:58 because you know the the reality is in 22:00 the western world we don't move very 22:02 much. You know, exercise is people's 22:04 greatest form of punishment for whatever 22:06 they did the day before, if they do it 22:07 at all, right? We spend hours, I mean, I 22:10 spend hours sitting at the desk and I 22:11 have to get up and do, you know, do 22:12 things to move around. But our lymphatic 22:14 doesn't have a pump like the heart. And, 22:17 you know, Ayurvedic medicine, um, 22:19 ayurveetic principles there, there's an 22:21 important part of the overall system to 22:25 respect and understand that the body is 22:27 a moving organism and that we need to 22:30 support it. So what are some things that 22:32 people can do that helps move the lymph 22:33 and even the fascia which I want to get 22:35 into a little bit too because that gets 22:37 missed in the conversation. 22:39 >> Yeah. So if I were to give folks one 22:42 thing to do would be clearly the most 22:45 important thing is what Ayurveda calls 22:48 pavali which means take a walk after 22:50 your meal. The impact of the food going 22:55 through your arteries, particularly in 22:56 your heart. The most damage and 22:59 irritation happens after a meal. So if 23:02 we go eat a meal and then go plop on the 23:04 couch and sit in that slouch position, 23:07 oh my god, that is so devastating to the 23:10 cardiovascular system. But if you get up 23:13 and eat the eat the meal in a relaxed 23:15 way, you could even rest for a while or 23:16 talk for a while. You could do the 23:18 dishes and before you go plop on the 23:19 couch, just take the clicker if you 23:21 can't go outside and just march for 15 23:24 minutes. With the clicker in hand, you 23:25 could like find the Netflix thing you're 23:27 looking at, whatever. But I'm just 23:28 saying just move for 15 minutes. And 23:30 what that will do is if you're breathing 23:32 through your nose properly as well, like 23:34 I was doing like we're saying, you'll 23:36 you'll empty you'll increase how quickly 23:40 the food leaves your stomach so it 23:42 doesn't go up against your diaphragm. 23:44 It'll lower your blood sugar spikes, 23:46 which are dramatically inflammatory for 23:49 your gut. It'll lower your blood
Walking after meals and moving the fascia 23:51 pressure. Um, it'll take all the stress 23:54 off your cardiovascular system, which is 23:56 huge, which is why so many people get 23:58 heart attacks after a really big late 24:01 dinner. They go to sleep when they wake 24:02 up with a heart attack, middle of night, 24:03 and game over. It's really, really a 24:07 game changer to just before you sit down 24:09 on the couch, just move for 15 minutes. 24:12 It's such a powerful tool and that of 24:15 course will get your lymphatic system 24:16 moving which is also taking a lot of the 24:18 trash out after digestion helping your 24:20 circulatory system really function. It's 24:23 one thing folks can do which is a 24:25 dramatic key 24:27 >> you know and the other thing we have 24:29 solid research showing that that same 24:31 action will lower postprandial or 24:33 posteating blood sugar almost by half 24:35 right because you're using it as you're 24:37 moving so even if somebody's blood sugar 24:39 is running a little bit high their A1C 24:41 might be getting a little bit higher 24:43 like that is that also has a huge 24:45 metabolic effect as well uh you know so 24:49 so obviously lymphatic only pumps when 24:51 we move so The more sedentary we are, 24:53 the worse the lymphatic system is is at 24:56 functioning. Let's talk a little bit 24:58 about fashca, too, because our 25:00 lymphatics run through fashcia and and 25:03 we don't probably treat our body nice 25:05 enough and do things to also support our 25:08 fascia. 25:10 >> Yeah. So, there's um your your your 25:14 fascia is like that saran wrap that 25:16 wraps every organ, every muscle, every 25:18 tissue in your body. And that actually 25:21 that has a drainage system called 25:23 interstitial fluid which are little 25:24 tubulars which drain into the lymphatic 25:27 system. So the fascia has a direct 25:30 lymphatic drainage system which is 25:32 supported by movement. However, if you 25:34 have poor digestion and you keep dumping 25:37 undigested proteins and fats into the 25:40 lymphatic system, well then you're going 25:42 to begin to start having some of that 25:44 lymphatic congestion. And of course 25:46 that's why yoga was created thousands of 25:49 years ago to actually use breathing. You 25:52 know in that there's an article that I 25:53 wrote based on these exercises I gave 25:55 you the harm stuff I just taught you and 25:57 it's called the best diaphragmatic 25:59 breathing exercises. And the third video 26:01 in that article was actually to do some 26:03 very simple yoga postures like go into a 26:06 twist and then do belly chest upper 26:08 chest sip sip sip to max flip it the 26:10 other way. belly. It's like you're 26:12 ringing out the rib cage, the diaphragm, 26:14 the stomach, the upper digestive organs. 26:17 And it's there's so much science to show 26:20 that this actually works. And you don't 26:22 have to do anything really major or like 26:25 I'm not a yogi by any stretch. I'm not 26:27 super flexible, but doing like child's 26:29 pose and doing the slow maximal 26:33 breathing and then a sphinx or a cobra 26:36 and then flip over to a bridge and then 26:38 and then do a gent throw one leg over 26:40 and do a twist in the other direction 26:42 and all of a sudden you start to create 26:44 some elasticity that you didn't have. 26:47 And that's so critical for the fascia, 26:50 you know, and the lymphatic system and 26:52 of course the delivery of fats as 26:55 hormonal precursors because if you don't 26:57 have the delivery of lympho lymph system 27:00 delivering fats, you're not going to 27:02 actually have the hormones, the fatty 27:03 acids to make the hormones with. But we 27:05 go to the doctor and they say, "Oh, your 27:06 hormones are low. We just give you 27:08 hormones." And I think that's fine, but 27:11 don't you think the first step should be 27:13 like, why is your body not making its 27:16 hormones? You we're going into 27:18 menopause. Your ovaries are retiring. 27:20 We're opening up a new manufacturing 27:22 center in Mexico. They don't really know 27:24 what they're doing down there. So, we're 27:25 going to have to help them. And that's 27:28 your skin and your liver are now trying 27:29 to make hormones. So, they need two 27:31 things. They need the delivery of fatty 27:33 acids, which are the precursors for the 27:35 fat soluble hormones. And they also 27:37 sometimes need um all the ingredients in 27:40 the pantry to make the the bake to bake 27:42 the goods, right? You need to have, you 27:44 know, certain hormonal precursors. And 27:46 that's what Ayurveda also delivers with 27:48 some very simple whole herbs or foods to 27:51 make sure that's there. And then more 27:53 often than not, and if the the the other 27:56 piece of the puzzle is the lymph, 27:58 there's a there's a lymphatic drainage 28:00 from the reproductive system. And if 28:02 that's compromised, again, you're simply 28:05 not going to make those hormones. So, 28:06 they're going to go to the doctor and 28:08 say, "Oh, you're low, which is the gas 28:10 tank says low. Let's fill it up." We 28:12 never ask the question why, and we just 28:15 go right to the hormones. And maybe 28:17 they're good, and maybe they're bad. I 28:20 don't think anyone really knows. There's 28:21 science on both sides of that aisle. Um, 28:25 but whatever you take a hormone, by 28:27 definition, it means you're g it's going 28:29 to block your production. So that's not 28:32 necessarily what folks really want. I 28:34 mean, they want the longevity benefit of 28:36 the hormone, but we also kind of want to 28:38 be able to not become dependent on a 28:40 pill or a powder, which is unfortunately 28:42 the way we do it in Western medicine 28:44 today. So that's what makes so much 28:46 logical sense. Let's give that a go 28:48 first. And if that doesn't work and you 28:50 can't, then yeah, of course, do the bio 28:52 identical hormones. But do we have to 28:54 start by just doing the job for the 28:56 body? Why don't we just try to get the 28:58 body to do the job? Makes more sense. 29:00 Yeah, you know, I it's it's interesting 29:02 that you kind of bring that up because 29:03 the average age in Western world is 29:05 about 51 for menopause. Some people go 29:08 earlier like I was about 48. You know, 29:10 some I have a woman that's 58 and got 29:12 and it's like when is this going to end? 29:14 But you know the uh app flow did a study 29:18 and I can't remember if it was John 29:19 Hopkins uh but they did a joint study 29:21 survey of of their users and their users 29:24 are predominantly women who are not in 29:26 that kind of pmenopausal menopausal 29:28 state but are more of your um fertility 29:30 and just period tracking. And what they 29:33 found that a good third of the women 29:35 that answered that study now granted 29:37 probably because they were having issues 29:39 were already having symptoms that are 29:41 associated with pmenopause and 29:43 menopause. So we're talking 35 years old 29:46 and you know some of that could be yes 29:48 but it again you look at it and you go 29:50 well why you know stress response all of 29:53 the things that we're talking about here 29:55 I think that's why we're seeing you know 29:57 toxins in our environment all kinds of 29:58 things we're seeing like younger and 30:00 younger women going through kind of 30:02 early ovarian failure or early ovarian 30:06 sort of shutdown that may or may not 30:07 need to be there and I so I agree you 30:10 know because we get contacted a lot by 30:12 very young women I'm like oh ho Oh, hold 30:14 on a minute. Let's figure out what's 30:15 going on first. Right. 30:17 >> You're so right. You know, I I 30:19 experienced that in my own practice 30:21 where many many years ago, probably 20 30:23 years ago or so. I started noticing that 30:26 women with, you know, PMS symptoms which 30:28 are, you know, breast swelling or 30:30 tenderness or holding on to water, you 30:32 know, skin breaking out or, you know, 30:35 anxiety and, you know, stress related, 30:38 you know, issues. And all those symptoms 30:41 that I was seeing, they looked exactly 30:44 like lymphatic congestive issues. Right? 30:46 So I went into the medical journals and 30:48 I found out that there's actually a a 30:51 premenstrual lymphatic drainage pump 30:54 that pumps not pump but drainage 30:56 lymphatic system that drains from 30:58 ovulation to the beginning of your flow. 31:01 The lymphatic system is taking some of 31:04 the trash away waste away from the 31:06 reproductive system like a premenstrual 31:09 detox process. So the onus of menration 31:11 doesn't only flow during those four 31:14 days. The body helps kind of predtoxify 31:17 the system through the lymph. And if 31:18 you're dumping that lymph into an 31:20 already congested lymphatic system, it's 31:22 going to create pressure. Breast will 31:24 swell, become tender, you'll break out, 31:26 you get more anxiety and worry. And so I 31:29 started giving women o an herb called 31:31 menista which is the classic ayurvedic 31:33 herb for lymph and in like 50 to 70% of 31:37 the time they all got better. So I wrote 31:39 an article on my website called it may 31:41 not be hormonal it might be lymph and we 31:43 should evaluate that first before we 31:45 just go give you hormones. And it was 31:47 that was a long time ago. Now I written 31:49 wrote an article recently about all the 31:51 volumes of research linking hormone 31:54 related issues to congestion of the 31:56 lymph and now it's like again buried in 31:58 the medical journal not in medical 31:59 practice but it's really there and 32:01 that's what I wrote about say hey you 32:02 know what we really should take a better 32:04 look at this because there's good 32:05 science to back it up they've been doing 32:07 it for thousands of years understanding 32:08 it that way why don't we you know take a 32:12 look at that 32:13 >> yeah and so I want to talk a little bit 32:15 about manual therapies because I think 32:17 this also gets missed is a lot of people 32:19 go, "Oh, well, I go get massage or I get
Hormones, menopause, and why root causes matter 32:21 this or I get that." But people are 32:23 often doing deeper tissue things that 32:26 actually can damage the lymph that 32:27 actually do not help it. Talk a little 32:29 bit about that and and then also a 32:31 little bit about kind of the different 32:33 other therapies people can use whether 32:34 it's dry brushing and other things to 32:36 sort of stimulate their natural 32:38 function. 32:39 >> So, you're right. You know, there's deep 32:41 tissue massage, which of course, well, 32:43 any massage is going to help your 32:45 lymphatic system. But the skin 32:47 associated lymph, which is right under 32:48 your skin, and that's underneath there, 32:51 it's carrying your immune system. So, if 32:52 you get bit by a mosquito, then that 32:55 little red dot on your skin, there's an 32:58 immune army, which is your skin 33:00 associated lymph right under there. And 33:01 that keeps you from basically dying from 33:04 that mosquito because who knows what's 33:06 on that little needle that they bite you 33:08 with, right? So that's the skin 33:10 associated lymph taking out that trash 33:13 and that's that's actually moved by very 33:15 gentle lymphatic movement. So they do 33:18 that with a very special technique. Now 33:20 in Ayurveda they actually use a skin 33:23 brushing technique with with raw silk 33:25 gloves and they would do a vigorous 33:27 massage going back to the heart and that 33:30 would actually create two things. static 33:33 electricity where you actually get 33:34 zapped sometimes when you touch 33:35 something and also ozone according to 33:38 the science. And when back in the 1920s 33:41 when all the health spas started coming 33:44 up, they had static electricity clinics 33:46 in America where you go get zaps and 33:48 that was designed to create alkalinity 33:51 and move your lymphatic system. Well, 33:53 here we had thousands of years ago, they 33:54 actually created a technique to actually 33:56 create to support that skin associated 33:59 lymph by actually creating static 34:01 electricity with a raw silk glove and 34:03 also studies show it also increases 34:05 ozone which is also a natural lymphatic 34:07 mover. So in Ayurveda it's called garana 34:10 gloves and you take these gloves and you 34:11 just give yourself a dry brush massage 34:14 or or dry brushing would actually work 34:16 that's going to be more aggressive not 34:18 to create the static electricity maybe 34:20 as much. Um, but it's just interesting 34:22 how this ancient wisdom really 34:24 understood that aspect of it. And then 34:27 of course any type of movement like the 34:29 sun salutation, you've probably all 34:31 heard of that, you know, where you're 34:32 doing flexion, extension with 34:34 coordinated breathing. Um, that's 34:37 powerful, you know, because that's when 34:39 your diaphragm is engaged, which is your 34:41 lymph pump as you're extending and as 34:43 you're flexing. You know, critically 34:45 important that we actually do that 34:47 somewhat on a regular basis. Even if 34:49 you're older and you can't do it, we 34:51 have a chair version of that which is 34:53 really easy. So, it's like it's 34:55 something that everybody should 34:56 coordinate breathing and moving because 34:58 that's that's the lymphatic pump, you 35:01 know, in action. 35:03 >> I'm glad. Yes. Absolutely. Absolutely. 35:06 So, tell me um 35:09 so let's talk one last thing about kind 35:12 of visceral fat accumulation. So, we've 35:14 sort of danced around that conversation. 35:17 Um and so the abdominal fat and other 35:20 things and let's sort of circle back to 35:22 that and the relationship with the 35:25 lymphatics also because what we often 35:28 see is you can get almost kind of toxic 35:30 fat. You get fat fat that's basically 35:32 holding the toxins and you've got the 35:34 faucia around it and the lymphatic that 35:36 can't move it. And so I think a a lot of 35:39 women experience these sort of symptoms 35:41 but they don't realize that that the 35:44 lymphatics are probably one of the 35:45 primary players here. 35:49 >> Yeah. You know I think there's two sides 35:52 to that equation. You if you have 35:54 lymphatic congestion which would be 35:56 cellulite extra belly fat weight around 35:58 your hips that's clearly lymphatic 36:00 congestion. Um so you have to decongest 36:04 your lymphatic system. um things like 36:07 you know herbs and like uh berries are 36:10 really cool for that because they don't 36:12 get digested in the small intestine. 36:14 They go all the way 95% of them go all 36:16 the way to your gut and they actually 36:18 support the integrity of the gut 36:20 associated lymph which is where it all 36:21 starts. That's that lymph around your 36:23 belly is the lion share of the lymph in 36:25 your body. So those those berries are so 36:28 critical for lymph even though they're 36:30 water soluble and they absorb into your 36:32 blood. They don't even go into your 36:33 lymph. They actually create a powerful 36:36 support for the first part of the 36:38 lymphatic system which is around your 36:40 gut which is critically important. So 36:43 again we want to decongest the lymph 36:45 with yoga and breathing and alkaline 36:48 foods and you know anything that would 36:50 you know dye your skin red black or blue 36:52 like a berry or a cherry or a beetle or 36:54 a pomegranate or or anything cranberries 36:57 that would make a white shirt red. 36:59 that's going to be a lymphatic mover for 37:01 you. Uh green foods will be a lymphatic 37:04 from you. Hydration is a lymphatic 37:05 mover. Breathing through your nose as 37:07 you exercise activates the lymphatic. 37:10 That was my first book, Body Mind Sport, 37:12 which we did research on nose versus 37:13 mouth breathing. And that's a powerful 37:16 lymphatic move. When you go for a walk, 37:19 just breathe through your nose. And 37:21 really simple technique um is to count 37:24 how many steps you take for your 37:26 inhalation through your nose and how 37:28 many steps you take for the exhalation 37:30 through your nose. And your goal when 37:32 you're just going for a regular walk, 37:33 walking your dog is 10 steps on your 37:36 inhalation and 15 to 20 steps for your 37:39 exhalation. You do that, you're going to 37:41 start activating parasympathetic 37:43 dominance. you're going to start moving 37:44 your lymphatic system in a bigger, 37:46 deeper way because you're forcing your 37:49 diaphragm to fully contract and fully 37:52 relax. So, those are some really simple 37:54 ways to make sure that that happens. 37:56 >> Yeah. So basically the the rundown here 37:58 ladies is if you're frustrated with your 38:00 abdominal belly fat, yes, diet, 38:04 exercise, fiber, all of those things 38:07 play into it, but the other side of it 38:09 is the trash collection and excretion 38:11 has to be working in order for your body 38:13 to actually get rid of some of that fat 38:15 as well, right? So you have to do the 38:17 lymphatic support as well. 38:20 >> Yeah. And then troubleshoot the 38:21 digestion. And if you have indigestion 38:23 or heartburn or you know bloating or gas 38:25 or that's your digestion then obviously 38:27 you're not delivering the food in a in a 38:29 properly prepared way. So then all the 38:32 trash that's not properly digested goes 38:34 to your lymph and that's going to create 38:36 extra weight around your belly and hips. 38:38 It's really not complicated. It's really 38:40 that simple. There's harsh science to 38:42 back what I just said which is like 38:44 stupidly simple but we just never hear 38:47 that. We say oh take digestive enzyme do 38:49 the digestion for you. Sure, if you need 38:52 them, but why don't we try to get 38:53 because whenever you take the enzymes, 38:54 the body stops again, goes on welfare, 38:56 says, "Why bother making it my own? Now 38:59 I'm dependent on a new pillar of 39:00 powder." These are not long-term 39:02 strategies. They're short-term 39:04 strategies for symptoms, not to get you 39:06 back on track. And that's really the ult 39:09 that was the goal of traditional systems 39:11 of medicine to help people get well and 39:12 be well and not do it for them with a 39:14 pillar of powder that they that certain 39:17 people make a lot of money on selling 39:18 all the time for the rest of your life. 39:20 You get now you go on a medication, you 39:23 don't ever get off of it. That's the new 39:25 new that's the new rule, right? When I 39:26 was a kid, you go to the doctor, you get 39:28 sick, you get something for the 39:30 medicine, you get on, get better, get 39:31 off. Now, that's all not the way it 39:33 goes. Now, you get on a medicine for the 39:35 rest of your life. It's not it's not the 39:38 right way to do it. We can do way better 39:40 than that. 39:41 >> Yeah. No, I agree. I agree. and and like 39:44 you said, you know, when we look at 39:46 particularly permenopause and menopausal 39:47 women, there's, you know, hormone 39:49 receptors in the gut, that was a big 39:50 part of my PhD research. So, we get all 39:53 of these things that sort of compound on 39:55 top of each other. But again, it's 39:57 always the what I call the unsexy sort 40:00 of cornerstones that we have to sort of 40:02 address before we start just pulling out 40:05 every stop because a lot of people do go 40:07 on hormone replacement and other things 40:08 and they're not feeling better or it's 40:09 not working the way they want to and 40:11 it's because those cornerstones probably 40:12 haven't been addressed along with it. 40:14 So, I agree. So, you've got some quizzes 40:18 and obviously a an incredible amount of 40:22 of blogs and articles and other things 40:26 that we can point my listeners to 40:28 because I'd love to do that. Tell me 40:30 tell tell my listeners how we can how we 40:32 can find out more. 40:34 >> Yeah. So to get some of those those 40:36 quizzes that everybody should take first 40:38 off um my website is lifespa.com
Dry brushing, visceral fat, and practical lymph support 40:42 lifespa.com 40:44 and there um on the banner right on the 40:46 homepage it says new here start here. If 40:48 you click on that it'll take you to a 40:51 page where has all those quizzes has the 40:52 lymphatic quiz, the digestive health 40:54 quiz to troubleshoot what part of your 40:56 digestion is broken. uh your body type 40:59 quiz and all the kind of get started 41:01 information that you need is literally 41:03 right there and that's at lifestyle.com 41:05 and you can also just like search up 41:07 your health concern. We have literally 41:08 over 1500 articles with all ancient 41:12 wisdom and the modern science to back it 41:14 up. We really done the research to kind 41:16 of put those two together and all those 41:18 articles are for free. So just, you 41:20 know, kind of just geek out in there and 41:23 find out what might be underlying the 41:26 underlying cause of what concerns you. 41:29 And then of course we have an aggravated 41:30 store. I've been formulating aggravated 41:31 herbs for go almost 40 years now. Um so 41:35 um that's also available for you guys. 41:37 And we've got a newsletter you can sign 41:39 up and get the newest latest research 41:40 all which I'm constantly digging in 41:42 there. There's still so much more 41:44 research in the medical journals that 41:47 explains these ancient practices that I 41:50 haven't written about. It's sort of 41:51 mindboggling to me that I'm still 41:52 writing about these things. You think, 41:54 but there's just so much research that 41:56 nobody knows about. None of us in 41:59 practice. And that's kind of what I try 42:01 to bring. 42:02 >> Yeah. You know, it's because nobody goes 42:04 to a doctor's office with a journal and 42:06 sits down and says, "Can I educate you 42:08 on what just came out?" 42:10 It's the only time that happens is a 42:12 drug rep bringing lunch. [laughter] I'm 42:14 just being honest. 42:16 >> And they're bringing med they're 42:18 bringing not research. I mean, they're 42:20 bringing research on their drugs, not 42:21 research on how you can do it. I mean, 42:24 that's the part that makes me really sad 42:26 is that the med the pharmaceutical 42:28 companies are really running the show 42:30 now. And doctors don't have time to read 42:32 medical journals. They don't really 42:33 know. And they just, you know, I mean, 42:35 melatonin, like for example, you can buy 42:37 it in the grocery store. 42:39 If you ever have, if anybody ever has 42:41 cancer, you should type in PubMed, which 42:44 is the research med, and then type in 42:46 melatonin, and then type in the type of 42:49 cancer that you have. Just that simple. 42:51 And watch what happens. Volumes and 42:54 volumes of research on melatonin for 42:56 cancer. And none of it's in medical 42:58 practice. I've never had an I treat a 43:00 lot of cancer patients. I've never had 43:02 an oncologist ever tell their patients 43:04 that they can supplement their 43:06 chemotherapy with melatonin because it 43:08 just never happens. And again, it's 43:11 because the research you're going to 43:12 read is mindboggling. I did a podcast 43:15 interview with a melatona researcher and 43:19 the research is off the charts. But here 43:21 again, you know, never never in medical 43:24 practice. I feel like it's just 43:26 malpractice. were just, you know, 43:28 there's just they're blinded to what how 43:30 we can get the body to help itself. 43:33 >> No, I Yeah. No, I agree. It's it's 43:35 actually I had an entire podcast on what 43:36 informed consent really means. And a big 43:39 part of it is is every drug every drug 43:41 insert says when diet and lifestyle no 43:43 longer works. I'm like, so informed 43:46 consent means that you must have a 43:47 conversation with your provider that 43:48 talks through the hundred other ways 43:50 that you could take care of whatever it 43:51 is you've got going on that is not the 43:53 drug, is not the procedure, is not the 43:55 medical device. you know, and in some 43:57 cases maybe there is less stuff, but 44:00 most of the time there's other there's 44:02 other avenues to treat, but that's 44:03 getting skipped over. So, most people 44:05 are never getting informed consent. 44:07 >> Yeah. And of course, we're not saying 44:08 that drugs are all bad by any stretch. 44:10 They say lives are really valuable. It's 44:13 just that that um there's a time and a 44:16 place where um where we have the luxury 44:19 and the room to rope to actually try 44:21 something ourselves before we have to go 44:24 on a medication. Just like it says in 44:25 the in the in the, you know, in the drug 44:28 inserts, it says, you know, do the the 44:31 the lifestyle and get through all that 44:33 first and then take the medication. But 44:36 we seem to jump that gun a little bit 44:38 too quickly sometimes. 44:40 >> No, I agree. I agree. Well, Dr. Gard, 44:42 this has been a great conversation. We 44:44 were talking earlier. I actually we met, 44:46 but it's been like 25 years ago. And 44:48 actually you transformed my uh running 44:51 and cycling because we were talking 44:53 about no nasal breathing and I was 44:55 lamenting that I was having a hard time 44:58 improving my V2 max and my speed and you 45:01 were like breathe through your nose 45:03 exclusively and it was like okay so I 45:04 slowed down to then speed up. So 45:07 >> yeah that's a whole another discussion 45:08 we didn't even get there about the value 45:10 of that what that actually does. We post 45:12 some studies on that. It's pretty 45:13 amazing. 45:14 >> Yeah. Yeah it was really really amazing. 45:16 So, so thank you so much for being on 45:17 and everybody definitely go to Dr. 45:20 Dillyard's website. Give it again. It's 45:22 lifespa. 45:22 >> Lifespa.com. Yeah, 45:24 >> lifespa.com. Check it out. And for 45:26 everybody that is watching this on 45:27 YouTube, don't forget to subscribe and 45:30 leave a comment because we love 45:31 comments. And if there's something you 45:33 would love us to talk about on Menopause 45:35 Mastery, I would love that. And if you 45:37 happen to be listening on your favorite 45:38 podcast platform, don't forget to give 45:41 us a five-star review. And thank you so 45:43 much. And we'll be back next week.
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