February 25, 2025 • 30 mins
Holistic Health for a Long Life is all about embracing lifestyle habits that promote wellness and longevity. In this episode of The Wellness Connection podcast, Fiona Kane dives deep into the secrets of holistic health, from the benefits of the Mediterranean diet to the importance of community, movement, and mindful eating.
Discover how simple changes like eating whole, unprocessed foods, fostering connections, getting quality sleep, and managing stress can lead to a longer, healthier life. Fiona also explores how traditional practices, like the siesta and eating local, seasonal foods, contribute to well-being.
If you're curious about how to live healthier and longer while nurturing both your body and mind, this episode is a must-watch!
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Learn more about booking a nutrition consultation with Fiona: https://informedhealth.com.au/
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The Beat of Nature
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Fiona Kane (00:00):
Hello and welcome to the Wellness Connection Podcast
.
I'm your host, Fiona Kane.
Today is actually episode 100.
Woohoo, made it to 100 episodes, and so today, what I want to
do is I just want to get back tobasics and just in general,
talk about good health and whatwe need for good health, and
(00:23):
kind of just review some ofthose things.
So that's where I'm headed withyou today, so I will start by
talking about some of thenutrition studies, or what I
think about some of thenutrition studies.
So what we know is that one ofthe most studied areas is the
Mediterranean, like theMediterranean diet, right?
(00:44):
So a lot of studies have beendone there.
Most nutrition studies havebeen done there, and what they
do is they've found things likethe properties in olive oil, or
like flavonoids and things, andantioxidants in olive oil, or
fruits and vegetables, or oilyfish, or all of those things.
Obviously, they're full ofgreat nutrients and nutrition,
(01:08):
and they're really good for you.
I've got no problem withadvocating for any of those
foods.
The thing that I find, though,is that we often just narrow
things down to you should havethis many meals of olive oil, or
you should eat broccoli, orwhatever it is, which is all
great advice, no problem there.
However, we fail to look at thewhole lifestyle of the people
(01:31):
who are being studied in theMediterranean diet.
So it's really, really usefulto kind of look at the whole
picture.
So I suppose, with this episode, what I'm looking at is sort of
that holistic health thing, theholistic view of what makes
good health.
So when you look at those peoplein these studies, what you find
is several things.
(01:51):
So, from a food point of view,yes, you find that they are
eating food with antioxidantsand all the lovely nutrients,
bioflavonoids, all of that stuff.
So it'll be all of the colorful, different colored vegetables
and fruits, and they'll beeating things like oily fish, or
they'll be eating meat, orwhatever the protein is,
(02:12):
wherever they are, but they'reeating protein.
They will be having good oils,like olive oil, like I said,
maybe the fish oil, oily fish,things like avocado, that kind
of thing.
But essentially, what they'redoing, though, is they're not
overeating.
So whatever they eat, they'rekind of having a little bit of
everything and they're notoverdoing it.
So in some of those places,they'll also be having, say, the
(02:34):
red wine.
So you've got the lovelyresveratrol in red wine, which
is kind of what causes that redpigment, and they'll be having
that, and that's all part oftheir sort of healthy diet.
So they have a little bit oflots of different things, but
they don't overeat.
The other thing, though, thatthey have in common is, in
general, the foods that they'reeating, and this is not just for
(02:57):
the Mediterranean diet studies.
This is when you look at all ofthe different studies where
they look at the blue zones andall the places where people live
to over 100 and all that kindof stuff.
When you look at the commondenominator with those, again,
with diet, some of them havehigher carbohydrates, some of
them have lower carbohydrates,some of them have more meat,
some of them have less meat.
So it's not necessarily whatthey're eating.
(03:19):
As far as the macros how muchprotein, how much carb, whatever
.
Far as the macros how muchprotein, how much carb, whatever
but it's also where the foodcomes from, right?
So is the food coming out of apacket that's been highly
processed, or is the foodlocally grown and in season food
?
And yes, it's locally grown inseason food.
(03:41):
So when you go to places likeFrance, they've got rules and
laws about things like bread.
I think you're only allowed tohave four ingredients in bread.
So you're only allowed to haveflour, water, salt, yeast right.
Whereas if you just turn over aloaf of bread in Australia I
won't name any of the brands,but there's the top brands If
(04:02):
you turn it over and look at howmany ingredients is in that
loaf of bread, I guarantee youthere's probably 30, 40, maybe
more right ingredients in bread,a whole bunch of things you've
never heard of, so chemicals andadditives and preservatives and
this and that right.
So they're eating.
And not only that, but inFrance they're probably using
the same flour from the samewheat field that has been
(04:25):
growing in that farm for so manyhundred years.
Often there's bakeries therethat are kind of like
hole-in-the-wall bakeries thathave been running for 150 years
and using the same yeast right.
So essentially they're usingsame old recipes from hundreds
of years ago, often from thesame farms and the same farms.
(04:47):
So everything's, like I said,local and everything is as close
to kind of what was natural 150years ago hasn't been
interfered with and modernized,and all that kind of stuff and
all of the extra additives.
And of course they're eatingthings that are in season.
So that really matters.
So, whether it's like the ricepatties or whether it's the
(05:08):
wheat in France or wherever itis.
Whatever they're eating islocal and fresh and all that
kind of stuff right.
The other thing too, though,that, when you look at the
Mediterranean diet, is a lot ofthose places they have siesta,
so they stop at lunchtime, theyget together as a family or as a
(05:28):
friend group or whatever it is,and they usually cook and make
big, gigantic salads and sit andrelax and enjoy time with
people and connect and have abit of a laugh maybe, and
possibly have a bit of a snooze.
So they have a stop in themiddle of the day, where they do
the slow food thing there andnot going through the
(05:48):
drive-through to get their foodand eating it and just throwing
it down on their way back to theoffice or the work site or
wherever they are.
They are slowing down andstopping and giving their body
time to go into, rest and digest, make digestive enzymes, allow
them to digest the food, andtelling their body that they're
safe enough, like if you'reeating on the run in the car, on
(06:12):
the way somewhere, your bodymight feel that it's unsafe to
eat and therefore won't make allof the digestive enzymes and
things because you're on the run.
What do you want to run from?
Is there a lion chasing afteryou?
Whereas if you're doing thesiesta thing, your body knows
it's safe to make all thedigestive enzymes and digest
your food right.
So if this is the case, notonly will you be having less
digestive symptoms, but you'llalso be absorbing your nutrition
(06:35):
right All of the lovelynutrition from the food.
So they often, like I said,they relax and do that in the
middle of the day.
The other thing they have incommon is they have a lot of
connection right.
So what I was just saying aboutwhat they do at lunchtime in
these communities they'reusually villages and communities
and communities in true senseof the word.
(06:57):
So where I live in Australiait's not really like that.
We all have separate homes andoften have gates out the front
and locked doors and whatever,and unless you go out of your
way to go and meet yourneighbors and have a bit of
community, many of us just don'thave that, and so we're kind of
just all of these families thatmight just be one person or two
(07:17):
people or your family justliving in a home on their own
without the connection to theother people around them when I
growing up was a little bitdifferent.
We had a little bit morecommunity.
I think it's we're losing it alittle bit.
Let's hope that, um, peoplestart to understand the
importance of it and start toget it back a little bit.
But we, that community ofhaving it's kind of not just you
(07:37):
on your own in your home, it'syou and your neighbors and other
people, uh, but that they havevery much that.
And not only do they havecommunity, but as people get
older in those communities theyare respected.
They are the wise elders and sopeople go to them for advice.
And these people usually areworking up until very, very old
(08:01):
age sort of thing.
So maybe even until they diethey're still in the rice
paddies or in the olive grove orall their milk and the goats.
And not only that, but if youlook at some of these places in
Europe and these differentplaces in China and various
places, they're often reallyquite, very hilly areas.
So these people are doing a lotof exercise just from life.
(08:23):
So whether their exercise isabout looking after a farm and
looking after animals on a farmor olive groves or rice paddies
or whatever it is, or whetherit's just actually about walking
up the hill to the markets ordown the hill to the markets and
back home again.
They're getting heaps ofexercise, just that they're not
having to go to the gym, they'rejust getting it from their
everyday life.
So these people literally haveto use their bodies every day,
(08:47):
move their bodies to function,just to do their everyday thing
right.
So, again, so we bring inexercise to it.
Exercise is part of it, andoften they live in really
beautiful places.
There's nature and there'sbeauty and there's animals and
there's there's nature andthere's beauty and there's
animals and there's farms andthere's crops and whatever.
So it's just a very kind ofnatural place, as opposed to
(09:10):
sort of being on top of eachother in a city or something.
So we can't underestimate theimportance of, as we get older,
feeling that you're part of yourcommunity, feeling that you're
important, feeling that you'reneeded and people expecting you
to show up somewhere, as opposedto putting people in a nursing
home and feeling unwanted or notlucky that you're not needed,
(09:35):
that kind of thing.
So they are needed, they arepart of their community and
that's a huge part.
When we look at longevitystudies, a huge part of
longevity studies is beingneeded somewhere, being wanted
and needed and people expectingyou to show up somewhere, but
also relationships, right?
So relationships and so havingsomeone who has your back.
(09:59):
So particularly your mainrelationship if you're married
or you have a partner partner isthat that person.
It's not that you don't have afight or that you're perfect or
any of that, but it's that youknow that that person has your
back.
So if you're in a relationshipwhere you know the person has
your back, it bodes well foryour longevity but also for your
(10:21):
brain function and cognitivefunction, whereas if you are in
a relationship that's combativeand if you feel like the
person's undermining you or anykind of toxic relationship, it
actually has the opposite effect.
Where it does affect yourcognitive function, you're more
likely to have earlier dementiaand die younger.
(10:42):
So relationships are really,really important.
So sometimes in nutrition wenarrow things down to diet and
of course we're nutritionistsand that's our job and our job
is to talk about nutrition.
But I feel like if we only talkabout nutrition, then we kind
of miss a bigger picture andthere is a bigger picture around
(11:05):
how we look after ourselves andlife and that holistic approach
to our wellness, the otherthings to take into
consideration are what I wassaying before.
They don't overeat.
They really don't in a lot ofthose places and when you look
at a lot of the Mediterraneandiet studies, these were done
(11:26):
often on farmers who were fairlypoor and very busy on their
farms, so they might have beeneating only maybe twice a day.
So they're not snacking all day, they're sort of just eating a
couple of times a day.
So they're doing what now iscalled intermittent fasting and
there's books about it and allthat kind of stuff.
But they're doing what now iscalled intermittent fasting and
there's books about it and allthat kind of stuff.
But they're just naturallyintermittent fasting because
(11:48):
that's kind of just what theirlife looks like.
And I'm not saying that everyoneneeds to intermittent fast that
really helps some people andless for others but just saying
there's something to be said fornot snacking all day and
especially not snacking way intothe night and just having a
couple of really good meals.
And obviously that really worksfor many people in many
(12:09):
cultures.
And we just sort of do theother way.
We go over the top and we havetoo much and you know and it's,
and we don't work for it.
So, instead of, like, walkingdown to the markets and carrying
it back home or or milking thecow or or tending to the fields
or the trees or whatever it is,we have Uber Eats or that kind
(12:29):
of thing as well, or we havemeals that we heat up in the
microwave, that sort of stuff.
So we don't actually physicallywork for our food at all.
And because we it's stuff thatsort of often instant stuff or
just arrives by Uber or whatever, like I was saying before, our
bodies aren't always fullyprepared for it, as in fully
(12:50):
prepared to digest it.
Because when you're cooking afood, when you have to create
your own meals, you know sort offrom scratch, you've got to
maybe go out and get the herbsand the vegetables from the
garden and whatever it is.
When you're kind of reallyconnected to your food, and then
you're making or preparing it,you're cooking it.
Part of that process is you'resmelling it and you're smelling
(13:13):
the food as you're cooking itand all of that sort of stuff.
So again, your body's gettingthe message and your digestion
starts before you eat.
It starts when your salivastarts, because your body starts
to go oh, wow, there's foodcoming.
Oh, I can smell it right.
So digestion starts there.
So if you're preparing your ownfood, there's time for all those
processes to happen, whereas ifit just arrives in an Uber,
(13:36):
eats motorbike and you'resitting in front of a telly and
it lands in front of you, youstart eating.
There's no preparation, yourbody hasn't been prepared and it
lands in front of you, youstart eating.
There's no preparation, yourbody hasn't been prepared.
The same in the drive-thru orwhatever.
So the way we eat, and eatingin a relaxed way and eating in a
calm way, and eating untilwe're satisfied, not until we're
(13:57):
bursting all of those thingsmake a difference and these are
the things that they're kind ofnaturally doing in those
communities and they're notstuffing themselves in snacks in
between or drinking, you know,coke or Diet Coke or something
like that while they're eatingtheir meals.
So you know it always comesback to basics with what
(14:18):
supports your health.
So it's looking at all of thethings.
It's also looking at sleep, andsleeping well, and generally
people who live in those kindsof communities, they get plenty
of sleep.
Now, in some places it's like Isaid, in some Mediterranean
places, like it might be inSpain or places like Italy, they
might be stopping at lunchtimeand having a rest there and then
(14:39):
being up till late in the night.
When we look at informationabout sleep, it seems that
having good quality sleep isimportant.
However, whether or not thatgood quality sleep is something
that you do all at once orwhether it's split into two, I
don't think it matters so much,and that's what a lot of those
(14:59):
communities do and they're doingquite fine.
So they'll have a rest atlunchtime and then they might be
up and have dinner at 10o'clock and maybe go to sleep a
bit later, but then they mightget six hours then and two hours
lunchtime.
I don't know.
I don't know the exact amounts,but that seems to work for them
.
But certainly getting goodquality sleep, and getting
enough sleep, really does matter.
(15:19):
Our body needs time to rest anddigest, and when you're
sleeping it's when it does itscell replication, and that
matters because if the cellreplication goes wrong, that's
what can lead to things likecancers.
So that's really important, andit does its detoxifying and
getting things out of yoursystem and basically all of the
repair work for your body.
(15:40):
So sleep is really importantand that's something that we're
not doing as well with as wellin our communities.
Now the other things thataffect us in our communities,
obviously, things like stress.
So if you live in a villageatmosphere, if you think of what
it would have been like growingup in a village once upon a
(16:01):
time, there's just generallyfairly expected roles in that
village.
You know you're going to growup and you're going to be a mom
or you're going to be a farmeror whatever it is that you're
kind of the expected role andyou live with the circadian
rhythm, the cycles of the sunand the moon, right.
So the body's circadian rhythm.
(16:21):
When we go along with ourcircadian rhythm as in we're up
during the daytime, we go tosleep when it's dark, that kind
of thing our body actuallyresponds really well to that.
And when we don't, it doesn'trespond really well and we can
get quite sick.
Which is why shift workersreally have a lot of challenges
with their health, because shiftwork does mess with your
(16:42):
circadian rhythm, with theirhealth, because shift work does
mess with your circadian rhythm.
And messing with your circadianrhythm appears to be a really
challenging aspect to how wemanage our health in the modern
world, because it's really ourbody responds well to just us
being part of that cycle, partof that circadian rhythm cycle.
So, essentially, back in the dayand in a lot of these village
atmospheres, you know, in theevening people rest and they
(17:02):
calm down.
And in a lot of these villageatmospheres in the evening,
people rest and they calm down,and you might be sitting by
firelight or by candlelight andyou would have maybe been kind
of reading or chatting, or youmight be listening to a radio or
something like that, but youwere doing something that was
fairly kind of calming andrelaxing and then going to sleep
.
But now what we're doing iswe've got this gigantic
(17:26):
televisions or we've got ourphones or we've got different
gadgets and things that are inour faces or playing games until
late at night or whatever we'redoing.
So we're doing things that arerevving us up, that are shining
a little light into our eyes andreally keeping us very kind of
active, our brain very active,until right before we go to bed.
And then we get into bed and wecan't sleep and we wonder why.
(17:50):
But then there's also the otheraspect of just in general, how
in some ways we've got a lotmore freedom now that we don't
have to grow up and be in thevillage and do the thing that
they're doing in the village andget married or be a farmer or
whatever was expected of us.
But then it leaves open to allwhat are we going to do?
And there can be stressassociated with having lots of
(18:12):
options Well, what am I going todo?
What should I do?
Who should I be?
And so we're living with thatkind of stress which we never
used to have before, and alsojust the general stresses of
life, because most of us havegot busy lives on the run trying
to figure things out.
You know, financial crisis inthe world and people struggling
with their finances andrelationships and all sorts of
(18:34):
stuff.
So there's a whole lot ofthings that drive up our stress,
particularly in sort of Westernsocieties that they don't have
in other societies, and some ofthat, too, some of it we create
as well.
The interesting thing about whenyou look at societies if you go
to places like I've traveled toplaces like Cambodia and
(18:56):
Vietnam and when you go toplaces like that, I know one of
my mentors, shandu, who's beenon here before.
She spent 10 years living inAfrica and I think I want to get
her back on actually to talkmore about that.
But when you are at a placelike that, your world is
actually about survival, so youdon't worry about stuff that
(19:17):
doesn't matter because you don'thave time to, and there's
actually this kind of anadvantage in that, whereas I
think in the Western world,especially now that now we're
more modernized and life is alot easier for us in a lot of
ways, like physically easier forus than it was for our
descendants, our ancestors, itwas easier for us and because
(19:42):
it's easier for us, we have moretime to think and we have more
time to navel gaze and we havemore time to think oh, who am I
and what is my identity?
And I think that we get socaught up in our head that we
create problems and we createchallenges for ourselves and
we're creating a lot of mentalhealth issues.
(20:04):
I believe we're so anxiousbecause all we do is think about
ourselves, and that was anepisode I talked about when I
was talking about a quote fromJordan Peterson.
I can't remember the exactlanguage, but essentially he
kind of said when all you do isthink about yourself, that's
actually what causes depressionand anxieties.
But so it's actually really,really useful for us to think
outside of ourselves.
(20:24):
So, uh, in once upon a time wehad to do that.
We were part of a community.
Less so now.
But if you are in thatsituation now in the modern
world, I would say that doingsomething that allows you to
think about outside of yourselfis really helpful for your
mental health.
So, whether that is in having afamily and having children, or
whether that is in volunteeringsomewhere or caring for your
(20:46):
family or whatever that lookslike, but being involved in a
community group or in aninterest group or something like
that, but basically gettingoutside of our head for a while
because, yes, it is useful to,and I've always advocated for
understanding and knowing how toprocess and deal with your
emotions, and being in touchwith our feelings and being in
(21:07):
touch with our body All of thatis important for health.
However, it can go too far.
Where we're so, we're navelgazing so much that we cause
ourselves a whole bunch ofstress and anxiety because we
just think way too much aboutthings.
If you have time to think aboutwhat kind of plastic surgery do
(21:31):
I need and do I need to lift myeyebrows or lift my lids or get
rid of?
Get a Botox?
If you have time to think aboutthat you've got too much time
on your hands and maybe thereshould be something else you're
doing to fill up your time.
I'm not saying that it's, youknow, evil or bad for anyone to
get surgeries or do any of thosethings, but just saying that in
(21:52):
a society where we've got a lotof time to think about those
things, then maybe we've got toomuch time on our hands and we
could be doing something moreuseful.
So same with a lot of modernthings that we are creating and
that we're creating problemswhere we don't have them.
So just having awareness aroundthat as well, that our mental
(22:13):
health does better when we, youknow, we live a life where we're
doing something, and we'redoing something that's not just
about us and we're going out andachieving something in that
world.
And whether that's volunteering, whether that's supporting
people, something that's notjust about us and we're going
out and achieving something inthat world, and whether that's
volunteering, whether that'ssupporting people, whether
that's a great career, whetherthat's creating your own
business, whether that's makingheaps of money or whether that's
just being a really supportivepart of a community, I don't
think that the what you're doing, I don't think matters it's.
(22:35):
The main thing is you're doingsomething where you feel like
you're contributing in some wayto the world and you feel like
you've achieved something at theend of the day and probably
done something that's going tobe useful to someone else.
I think if we do that, that'sreally, really helpful.
So just be aware that the waywe live and if we spend too much
time thinking about ourselves,that's also not healthy.
(22:58):
So our kind of navel gazingthing that we have now and
children having way too muchtime to think about themselves
not healthy.
And I saw on I think it might beon Netflix.
There's this.
I can't remember, it might notbe, but anyway I'm one of those
streaming places.
I saw a little bit of adocumentary about men and men's
(23:20):
groups.
I can't remember what they werecalled.
Now it's like the Manosphere,but it's different to that.
It's the people who are obsessedwith the way they look and
looking in a certain way so theycan attract women.
There's a whole onlinecommunity about this and they're
literally ordering thingsonline to inject into their
faces and stuff to, because youknow you should have, like this
(23:43):
should be two millimeters overhere, and then this section here
of your face which I'm pointingfor those listening, between my
mouth and my nose it should bea certain length and if it's
like too many millimeters wrong,then you should fix that.
And wow, like there's a wholecommunity devoted to fixing
every little imperfection youhave so that you can attract
(24:03):
women.
And even when they're givenevidence, generally women aren't
as obsessed about that as theythink they are.
There are a percentage of womenwho are only about looks.
Yep, there's a percentage ofall people who are.
But generally speaking, womenhave other priorities and how
many millimeters you're, the gapbetween your nose and your
mouth is is not something thatwomen are doing.
(24:24):
But uh, but yeah that there'sthis whole community that are
encouraging this and um.
And of course, you know the gymand all that sort of stuff.
There's nothing wrong withworking out, don't get me wrong,
but these people are obsessingand spending a fortune on
chemicals and things that are.
You know who knows what they'reputting into themselves and
what damage they're doing tothemselves.
(24:46):
But they don't care if they'redoing damage to themselves or
causing themselves healthproblems, as long as they get
the perfect look and to haveenough time to be in a community
board doing that.
That's not healthy.
That's just so not healthy.
So we need to be getting outthere and being involved in the
world and less focused onourselves.
Now I'm just thinking.
I mean I suppose there's alwaysthings you can miss, but if
(25:07):
there's anything specificallyI've missed, I've talked about
eating well and eating inmoderation, and eating local
produce as much as possible andin season and all of that sort
of stuff.
I've talked about making sureyou get plenty of sleep.
I have talked about communityand relationships and the
(25:30):
importance of those to ourhealth, moving our bodies,
movement and circadian rhythm,and also that includes some
sunlight.
So don't completely takeyourself away from sunlight
altogether.
I'm not telling you to go outand roast yourself like we did
back in the 80s, but we do needsunlight.
We need to get light into oureyes.
I don't mean looking at the sun, I just mean being outside
(25:52):
during the day and that naturallight coming into your eyes.
That's part of how we makemelatonin, which is our sleep
hormone.
We also need some light andsome sunlight on our skin so we
can make things like vitamin D.
So we do need some sunlight andsome sun.
So that's part of it as well.
(26:14):
And the other thing, too, is weneed to do things that help to
manage our mental health.
As I was just talking aboutthere.
A lot of that is involved inbeing connected to your
community and taking yourselfaway from things that make you
obsessed about your looks andthings.
If you're a member of a groupthat's making you think that you
(26:34):
need to have plastic surgery tobe okay, then you shouldn't be
a member.
Leave that group right.
If Instagram's making you feelthat way, leave Instagram.
I'm not saying look.
I had this conversation withSam Ebelwhite when she was on.
I think I'll get her back on aswell.
We talked a little bit aboutplastic surgery there.
I am not completely against itand completely judgmental of
(26:56):
people who have it.
I just think that from a healthperspective, from a mental
health perspective, sometimes weget a bit obsessed with those
things and there's better thingswe can be doing and it's not
supportive of our health or ourmental health, especially to be
really, really obsessed about it.
And sometimes, when peoplestart on that track, sometimes
people just go and do one thing.
(27:16):
It makes them feel better aboutthemselves and they feel good.
That's fine.
But what happens more oftenthan not is people do one thing
and they want to do the nextthing and they want to do the
next thing.
Well, look, I don't know ifit's more often than not, let's
just say often, right, andthat's not healthy.
You look at the MichaelJacksons of the world and the
cat ladies and all these peoplethat do all these horrible
things to themselves.
Anyway, I hope that that wassort of a bit of a useful
(27:43):
roundup of just all the thingsthat are really supportive of
our mental health.
Also, anything to do withlanguage and the stories we tell
ourselves and I've done quite afew episodes where I talk about
that sort of stuff the languagethat we use, the stories we
tell ourselves.
That is really, reallyimportant and can really change
what our lives look like and ourhealth outcomes as well.
(28:03):
So, anyway, look, thank you foreveryone who has supported this
podcast.
We're, like I said, up toepisode 100, which is pretty
exciting.
Now please help me out, though.
There's not enough peopleseeing or listening to this
podcast and I really really wantto be able to continue.
I really really want to be ableto continue.
So please like, subscribe,share and also rate and review
(28:26):
the podcast.
And just right now, please justhit share and share this
episode or share this podcastwith someone that you know,
because I really want to keepgoing and I feel like it's of
value.
I get a lot of feedback frompeople that they enjoy it and
they get value from it.
So please do some of thatonline in reviews, that kind of
(28:47):
thing.
So if I get love online in allof those places, then what will
happen is algorithms will showthis episode to more people and
all that stuff, so all thealgorithm stuff.
Anyway, thank you so much.
I really appreciate yoursupport and I hope you have a
great week.
I like here to haveconversations, real
conversations about things thatmatter and I hope to keep
(29:09):
continuing to do that as welland the wellness connection.
So thanks for your support.
See you next week.
Bye.
Hello and welcome to the Wellness Connection Podcast
.
I'm your host, Fiona Kane.
Today is actually episode 100.
Woohoo, made it to 100 episodes, and so today, what I want to
do is I just want to get back tobasics and just in general,
talk about good health and whatwe need for good health, and
(00:23):
kind of just review some ofthose things.
So that's where I'm headed withyou today, so I will start by
talking about some of thenutrition studies, or what I
think about some of thenutrition studies.
So what we know is that one ofthe most studied areas is the
Mediterranean, like theMediterranean diet, right?
(00:44):
So a lot of studies have beendone there.
Most nutrition studies havebeen done there, and what they
do is they've found things likethe properties in olive oil, or
like flavonoids and things, andantioxidants in olive oil, or
fruits and vegetables, or oilyfish, or all of those things.
Obviously, they're full ofgreat nutrients and nutrition,
(01:08):
and they're really good for you.
I've got no problem withadvocating for any of those
foods.
The thing that I find, though,is that we often just narrow
things down to you should havethis many meals of olive oil, or
you should eat broccoli, orwhatever it is, which is all
great advice, no problem there.
However, we fail to look at thewhole lifestyle of the people
(01:31):
who are being studied in theMediterranean diet.
So it's really, really usefulto kind of look at the whole
picture.
So I suppose, with this episode, what I'm looking at is sort of
that holistic health thing, theholistic view of what makes
good health.
So when you look at those peoplein these studies, what you find
is several things.
(01:51):
So, from a food point of view,yes, you find that they are
eating food with antioxidantsand all the lovely nutrients,
bioflavonoids, all of that stuff.
So it'll be all of the colorful, different colored vegetables
and fruits, and they'll beeating things like oily fish, or
they'll be eating meat, orwhatever the protein is,
(02:12):
wherever they are, but they'reeating protein.
They will be having good oils,like olive oil, like I said,
maybe the fish oil, oily fish,things like avocado, that kind
of thing.
But essentially, what they'redoing, though, is they're not
overeating.
So whatever they eat, they'rekind of having a little bit of
everything and they're notoverdoing it.
So in some of those places,they'll also be having, say, the
(02:34):
red wine.
So you've got the lovelyresveratrol in red wine, which
is kind of what causes that redpigment, and they'll be having
that, and that's all part oftheir sort of healthy diet.
So they have a little bit oflots of different things, but
they don't overeat.
The other thing, though, thatthey have in common is, in
general, the foods that they'reeating, and this is not just for
(02:57):
the Mediterranean diet studies.
This is when you look at all ofthe different studies where
they look at the blue zones andall the places where people live
to over 100 and all that kindof stuff.
When you look at the commondenominator with those, again,
with diet, some of them havehigher carbohydrates, some of
them have lower carbohydrates,some of them have more meat,
some of them have less meat.
So it's not necessarily whatthey're eating.
(03:19):
As far as the macros how muchprotein, how much carb, whatever
.
Far as the macros how muchprotein, how much carb, whatever
but it's also where the foodcomes from, right?
So is the food coming out of apacket that's been highly
processed, or is the foodlocally grown and in season food
?
And yes, it's locally grown inseason food.
(03:41):
So when you go to places likeFrance, they've got rules and
laws about things like bread.
I think you're only allowed tohave four ingredients in bread.
So you're only allowed to haveflour, water, salt, yeast right.
Whereas if you just turn over aloaf of bread in Australia I
won't name any of the brands,but there's the top brands If
(04:02):
you turn it over and look at howmany ingredients is in that
loaf of bread, I guarantee youthere's probably 30, 40, maybe
more right ingredients in bread,a whole bunch of things you've
never heard of, so chemicals andadditives and preservatives and
this and that right.
So they're eating.
And not only that, but inFrance they're probably using
the same flour from the samewheat field that has been
(04:25):
growing in that farm for so manyhundred years.
Often there's bakeries therethat are kind of like
hole-in-the-wall bakeries thathave been running for 150 years
and using the same yeast right.
So essentially they're usingsame old recipes from hundreds
of years ago, often from thesame farms and the same farms.
(04:47):
So everything's, like I said,local and everything is as close
to kind of what was natural 150years ago hasn't been
interfered with and modernized,and all that kind of stuff and
all of the extra additives.
And of course they're eatingthings that are in season.
So that really matters.
So, whether it's like the ricepatties or whether it's the
(05:08):
wheat in France or wherever itis.
Whatever they're eating islocal and fresh and all that
kind of stuff right.
The other thing too, though,that, when you look at the
Mediterranean diet, is a lot ofthose places they have siesta,
so they stop at lunchtime, theyget together as a family or as a
(05:28):
friend group or whatever it is,and they usually cook and make
big, gigantic salads and sit andrelax and enjoy time with
people and connect and have abit of a laugh maybe, and
possibly have a bit of a snooze.
So they have a stop in themiddle of the day, where they do
the slow food thing there andnot going through the
(05:48):
drive-through to get their foodand eating it and just throwing
it down on their way back to theoffice or the work site or
wherever they are.
They are slowing down andstopping and giving their body
time to go into, rest and digest, make digestive enzymes, allow
them to digest the food, andtelling their body that they're
safe enough, like if you'reeating on the run in the car, on
(06:12):
the way somewhere, your bodymight feel that it's unsafe to
eat and therefore won't make allof the digestive enzymes and
things because you're on the run.
What do you want to run from?
Is there a lion chasing afteryou?
Whereas if you're doing thesiesta thing, your body knows
it's safe to make all thedigestive enzymes and digest
your food right.
So if this is the case, notonly will you be having less
digestive symptoms, but you'llalso be absorbing your nutrition
(06:35):
right All of the lovelynutrition from the food.
So they often, like I said,they relax and do that in the
middle of the day.
The other thing they have incommon is they have a lot of
connection right.
So what I was just saying aboutwhat they do at lunchtime in
these communities they'reusually villages and communities
and communities in true senseof the word.
(06:57):
So where I live in Australiait's not really like that.
We all have separate homes andoften have gates out the front
and locked doors and whatever,and unless you go out of your
way to go and meet yourneighbors and have a bit of
community, many of us just don'thave that, and so we're kind of
just all of these families thatmight just be one person or two
(07:17):
people or your family justliving in a home on their own
without the connection to theother people around them when I
growing up was a little bitdifferent.
We had a little bit morecommunity.
I think it's we're losing it alittle bit.
Let's hope that, um, peoplestart to understand the
importance of it and start toget it back a little bit.
But we, that community ofhaving it's kind of not just you
(07:37):
on your own in your home, it'syou and your neighbors and other
people, uh, but that they havevery much that.
And not only do they havecommunity, but as people get
older in those communities theyare respected.
They are the wise elders and sopeople go to them for advice.
And these people usually areworking up until very, very old
(08:01):
age sort of thing.
So maybe even until they diethey're still in the rice
paddies or in the olive grove orall their milk and the goats.
And not only that, but if youlook at some of these places in
Europe and these differentplaces in China and various
places, they're often reallyquite, very hilly areas.
So these people are doing a lotof exercise just from life.
(08:23):
So whether their exercise isabout looking after a farm and
looking after animals on a farmor olive groves or rice paddies
or whatever it is, or whetherit's just actually about walking
up the hill to the markets ordown the hill to the markets and
back home again.
They're getting heaps ofexercise, just that they're not
having to go to the gym, they'rejust getting it from their
everyday life.
So these people literally haveto use their bodies every day,
(08:47):
move their bodies to function,just to do their everyday thing
right.
So, again, so we bring inexercise to it.
Exercise is part of it, andoften they live in really
beautiful places.
There's nature and there'sbeauty and there's animals and
there's there's nature andthere's beauty and there's
animals and there's farms andthere's crops and whatever.
So it's just a very kind ofnatural place, as opposed to
(09:10):
sort of being on top of eachother in a city or something.
So we can't underestimate theimportance of, as we get older,
feeling that you're part of yourcommunity, feeling that you're
important, feeling that you'reneeded and people expecting you
to show up somewhere, as opposedto putting people in a nursing
home and feeling unwanted or notlucky that you're not needed,
(09:35):
that kind of thing.
So they are needed, they arepart of their community and
that's a huge part.
When we look at longevitystudies, a huge part of
longevity studies is beingneeded somewhere, being wanted
and needed and people expectingyou to show up somewhere, but
also relationships, right?
So relationships and so havingsomeone who has your back.
(09:59):
So particularly your mainrelationship if you're married
or you have a partner partner isthat that person.
It's not that you don't have afight or that you're perfect or
any of that, but it's that youknow that that person has your
back.
So if you're in a relationshipwhere you know the person has
your back, it bodes well foryour longevity but also for your
(10:21):
brain function and cognitivefunction, whereas if you are in
a relationship that's combativeand if you feel like the
person's undermining you or anykind of toxic relationship, it
actually has the opposite effect.
Where it does affect yourcognitive function, you're more
likely to have earlier dementiaand die younger.
(10:42):
So relationships are really,really important.
So sometimes in nutrition wenarrow things down to diet and
of course we're nutritionistsand that's our job and our job
is to talk about nutrition.
But I feel like if we only talkabout nutrition, then we kind
of miss a bigger picture andthere is a bigger picture around
(11:05):
how we look after ourselves andlife and that holistic approach
to our wellness, the otherthings to take into
consideration are what I wassaying before.
They don't overeat.
They really don't in a lot ofthose places and when you look
at a lot of the Mediterraneandiet studies, these were done
(11:26):
often on farmers who were fairlypoor and very busy on their
farms, so they might have beeneating only maybe twice a day.
So they're not snacking all day, they're sort of just eating a
couple of times a day.
So they're doing what now iscalled intermittent fasting and
there's books about it and allthat kind of stuff.
But they're doing what now iscalled intermittent fasting and
there's books about it and allthat kind of stuff.
But they're just naturallyintermittent fasting because
(11:48):
that's kind of just what theirlife looks like.
And I'm not saying that everyoneneeds to intermittent fast that
really helps some people andless for others but just saying
there's something to be said fornot snacking all day and
especially not snacking way intothe night and just having a
couple of really good meals.
And obviously that really worksfor many people in many
(12:09):
cultures.
And we just sort of do theother way.
We go over the top and we havetoo much and you know and it's,
and we don't work for it.
So, instead of, like, walkingdown to the markets and carrying
it back home or or milking thecow or or tending to the fields
or the trees or whatever it is,we have Uber Eats or that kind
(12:29):
of thing as well, or we havemeals that we heat up in the
microwave, that sort of stuff.
So we don't actually physicallywork for our food at all.
And because we it's stuff thatsort of often instant stuff or
just arrives by Uber or whatever, like I was saying before, our
bodies aren't always fullyprepared for it, as in fully
(12:50):
prepared to digest it.
Because when you're cooking afood, when you have to create
your own meals, you know sort offrom scratch, you've got to
maybe go out and get the herbsand the vegetables from the
garden and whatever it is.
When you're kind of reallyconnected to your food, and then
you're making or preparing it,you're cooking it.
Part of that process is you'resmelling it and you're smelling
(13:13):
the food as you're cooking itand all of that sort of stuff.
So again, your body's gettingthe message and your digestion
starts before you eat.
It starts when your salivastarts, because your body starts
to go oh, wow, there's foodcoming.
Oh, I can smell it right.
So digestion starts there.
So if you're preparing your ownfood, there's time for all those
processes to happen, whereas ifit just arrives in an Uber,
(13:36):
eats motorbike and you'resitting in front of a telly and
it lands in front of you, youstart eating.
There's no preparation, yourbody hasn't been prepared and it
lands in front of you, youstart eating.
There's no preparation, yourbody hasn't been prepared.
The same in the drive-thru orwhatever.
So the way we eat, and eatingin a relaxed way and eating in a
calm way, and eating untilwe're satisfied, not until we're
(13:57):
bursting all of those thingsmake a difference and these are
the things that they're kind ofnaturally doing in those
communities and they're notstuffing themselves in snacks in
between or drinking, you know,coke or Diet Coke or something
like that while they're eatingtheir meals.
So you know it always comesback to basics with what
(14:18):
supports your health.
So it's looking at all of thethings.
It's also looking at sleep, andsleeping well, and generally
people who live in those kindsof communities, they get plenty
of sleep.
Now, in some places it's like Isaid, in some Mediterranean
places, like it might be inSpain or places like Italy, they
might be stopping at lunchtimeand having a rest there and then
(14:39):
being up till late in the night.
When we look at informationabout sleep, it seems that
having good quality sleep isimportant.
However, whether or not thatgood quality sleep is something
that you do all at once orwhether it's split into two, I
don't think it matters so much,and that's what a lot of those
(14:59):
communities do and they're doingquite fine.
So they'll have a rest atlunchtime and then they might be
up and have dinner at 10o'clock and maybe go to sleep a
bit later, but then they mightget six hours then and two hours
lunchtime.
I don't know.
I don't know the exact amounts,but that seems to work for them
.
But certainly getting goodquality sleep, and getting
enough sleep, really does matter.
(15:19):
Our body needs time to rest anddigest, and when you're
sleeping it's when it does itscell replication, and that
matters because if the cellreplication goes wrong, that's
what can lead to things likecancers.
So that's really important, andit does its detoxifying and
getting things out of yoursystem and basically all of the
repair work for your body.
(15:40):
So sleep is really importantand that's something that we're
not doing as well with as wellin our communities.
Now the other things thataffect us in our communities,
obviously, things like stress.
So if you live in a villageatmosphere, if you think of what
it would have been like growingup in a village once upon a
(16:01):
time, there's just generallyfairly expected roles in that
village.
You know you're going to growup and you're going to be a mom
or you're going to be a farmeror whatever it is that you're
kind of the expected role andyou live with the circadian
rhythm, the cycles of the sunand the moon, right.
So the body's circadian rhythm.
(16:21):
When we go along with ourcircadian rhythm as in we're up
during the daytime, we go tosleep when it's dark, that kind
of thing our body actuallyresponds really well to that.
And when we don't, it doesn'trespond really well and we can
get quite sick.
Which is why shift workersreally have a lot of challenges
with their health, because shiftwork does mess with your
(16:42):
circadian rhythm, with theirhealth, because shift work does
mess with your circadian rhythm.
And messing with your circadianrhythm appears to be a really
challenging aspect to how wemanage our health in the modern
world, because it's really ourbody responds well to just us
being part of that cycle, partof that circadian rhythm cycle.
So, essentially, back in the dayand in a lot of these village
atmospheres, you know, in theevening people rest and they
(17:02):
calm down.
And in a lot of these villageatmospheres in the evening,
people rest and they calm down,and you might be sitting by
firelight or by candlelight andyou would have maybe been kind
of reading or chatting, or youmight be listening to a radio or
something like that, but youwere doing something that was
fairly kind of calming andrelaxing and then going to sleep
.
But now what we're doing iswe've got this gigantic
(17:26):
televisions or we've got ourphones or we've got different
gadgets and things that are inour faces or playing games until
late at night or whatever we'redoing.
So we're doing things that arerevving us up, that are shining
a little light into our eyes andreally keeping us very kind of
active, our brain very active,until right before we go to bed.
And then we get into bed and wecan't sleep and we wonder why.
(17:50):
But then there's also the otheraspect of just in general, how
in some ways we've got a lotmore freedom now that we don't
have to grow up and be in thevillage and do the thing that
they're doing in the village andget married or be a farmer or
whatever was expected of us.
But then it leaves open to allwhat are we going to do?
And there can be stressassociated with having lots of
(18:12):
options Well, what am I going todo?
What should I do?
Who should I be?
And so we're living with thatkind of stress which we never
used to have before, and alsojust the general stresses of
life, because most of us havegot busy lives on the run trying
to figure things out.
You know, financial crisis inthe world and people struggling
with their finances andrelationships and all sorts of
(18:34):
stuff.
So there's a whole lot ofthings that drive up our stress,
particularly in sort of Westernsocieties that they don't have
in other societies, and some ofthat, too, some of it we create
as well.
The interesting thing about whenyou look at societies if you go
to places like I've traveled toplaces like Cambodia and
(18:56):
Vietnam and when you go toplaces like that, I know one of
my mentors, shandu, who's beenon here before.
She spent 10 years living inAfrica and I think I want to get
her back on actually to talkmore about that.
But when you are at a placelike that, your world is
actually about survival, so youdon't worry about stuff that
(19:17):
doesn't matter because you don'thave time to, and there's
actually this kind of anadvantage in that, whereas I
think in the Western world,especially now that now we're
more modernized and life is alot easier for us in a lot of
ways, like physically easier forus than it was for our
descendants, our ancestors, itwas easier for us and because
(19:42):
it's easier for us, we have moretime to think and we have more
time to navel gaze and we havemore time to think oh, who am I
and what is my identity?
And I think that we get socaught up in our head that we
create problems and we createchallenges for ourselves and
we're creating a lot of mentalhealth issues.
(20:04):
I believe we're so anxiousbecause all we do is think about
ourselves, and that was anepisode I talked about when I
was talking about a quote fromJordan Peterson.
I can't remember the exactlanguage, but essentially he
kind of said when all you do isthink about yourself, that's
actually what causes depressionand anxieties.
But so it's actually really,really useful for us to think
outside of ourselves.
(20:24):
So, uh, in once upon a time wehad to do that.
We were part of a community.
Less so now.
But if you are in thatsituation now in the modern
world, I would say that doingsomething that allows you to
think about outside of yourselfis really helpful for your
mental health.
So, whether that is in having afamily and having children, or
whether that is in volunteeringsomewhere or caring for your
(20:46):
family or whatever that lookslike, but being involved in a
community group or in aninterest group or something like
that, but basically gettingoutside of our head for a while
because, yes, it is useful to,and I've always advocated for
understanding and knowing how toprocess and deal with your
emotions, and being in touchwith our feelings and being in
(21:07):
touch with our body All of thatis important for health.
However, it can go too far.
Where we're so, we're navelgazing so much that we cause
ourselves a whole bunch ofstress and anxiety because we
just think way too much aboutthings.
If you have time to think aboutwhat kind of plastic surgery do
(21:31):
I need and do I need to lift myeyebrows or lift my lids or get
rid of?
Get a Botox?
If you have time to think aboutthat you've got too much time
on your hands and maybe thereshould be something else you're
doing to fill up your time.
I'm not saying that it's, youknow, evil or bad for anyone to
get surgeries or do any of thosethings, but just saying that in
(21:52):
a society where we've got a lotof time to think about those
things, then maybe we've got toomuch time on our hands and we
could be doing something moreuseful.
So same with a lot of modernthings that we are creating and
that we're creating problemswhere we don't have them.
So just having awareness aroundthat as well, that our mental
(22:13):
health does better when we, youknow, we live a life where we're
doing something, and we'redoing something that's not just
about us and we're going out andachieving something in that
world.
And whether that's volunteering, whether that's supporting
people, something that's notjust about us and we're going
out and achieving something inthat world, and whether that's
volunteering, whether that'ssupporting people, whether
that's a great career, whetherthat's creating your own
business, whether that's makingheaps of money or whether that's
just being a really supportivepart of a community, I don't
think that the what you're doing, I don't think matters it's.
(22:35):
The main thing is you're doingsomething where you feel like
you're contributing in some wayto the world and you feel like
you've achieved something at theend of the day and probably
done something that's going tobe useful to someone else.
I think if we do that, that'sreally, really helpful.
So just be aware that the waywe live and if we spend too much
time thinking about ourselves,that's also not healthy.
(22:58):
So our kind of navel gazingthing that we have now and
children having way too muchtime to think about themselves
not healthy.
And I saw on I think it might beon Netflix.
There's this.
I can't remember, it might notbe, but anyway I'm one of those
streaming places.
I saw a little bit of adocumentary about men and men's
(23:20):
groups.
I can't remember what they werecalled.
Now it's like the Manosphere,but it's different to that.
It's the people who are obsessedwith the way they look and
looking in a certain way so theycan attract women.
There's a whole onlinecommunity about this and they're
literally ordering thingsonline to inject into their
faces and stuff to, because youknow you should have, like this
(23:43):
should be two millimeters overhere, and then this section here
of your face which I'm pointingfor those listening, between my
mouth and my nose it should bea certain length and if it's
like too many millimeters wrong,then you should fix that.
And wow, like there's a wholecommunity devoted to fixing
every little imperfection youhave so that you can attract
(24:03):
women.
And even when they're givenevidence, generally women aren't
as obsessed about that as theythink they are.
There are a percentage of womenwho are only about looks.
Yep, there's a percentage ofall people who are.
But generally speaking, womenhave other priorities and how
many millimeters you're, the gapbetween your nose and your
mouth is is not something thatwomen are doing.
(24:24):
But uh, but yeah that there'sthis whole community that are
encouraging this and um.
And of course, you know the gymand all that sort of stuff.
There's nothing wrong withworking out, don't get me wrong,
but these people are obsessingand spending a fortune on
chemicals and things that are.
You know who knows what they'reputting into themselves and
what damage they're doing tothemselves.
(24:46):
But they don't care if they'redoing damage to themselves or
causing themselves healthproblems, as long as they get
the perfect look and to haveenough time to be in a community
board doing that.
That's not healthy.
That's just so not healthy.
So we need to be getting outthere and being involved in the
world and less focused onourselves.
Now I'm just thinking.
I mean I suppose there's alwaysthings you can miss, but if
(25:07):
there's anything specificallyI've missed, I've talked about
eating well and eating inmoderation, and eating local
produce as much as possible andin season and all of that sort
of stuff.
I've talked about making sureyou get plenty of sleep.
I have talked about communityand relationships and the
(25:30):
importance of those to ourhealth, moving our bodies,
movement and circadian rhythm,and also that includes some
sunlight.
So don't completely takeyourself away from sunlight
altogether.
I'm not telling you to go outand roast yourself like we did
back in the 80s, but we do needsunlight.
We need to get light into oureyes.
I don't mean looking at the sun, I just mean being outside
(25:52):
during the day and that naturallight coming into your eyes.
That's part of how we makemelatonin, which is our sleep
hormone.
We also need some light andsome sunlight on our skin so we
can make things like vitamin D.
So we do need some sunlight andsome sun.
So that's part of it as well.
(26:14):
And the other thing, too, is weneed to do things that help to
manage our mental health.
As I was just talking aboutthere.
A lot of that is involved inbeing connected to your
community and taking yourselfaway from things that make you
obsessed about your looks andthings.
If you're a member of a groupthat's making you think that you
(26:34):
need to have plastic surgery tobe okay, then you shouldn't be
a member.
Leave that group right.
If Instagram's making you feelthat way, leave Instagram.
I'm not saying look.
I had this conversation withSam Ebelwhite when she was on.
I think I'll get her back on aswell.
We talked a little bit aboutplastic surgery there.
I am not completely against itand completely judgmental of
(26:56):
people who have it.
I just think that from a healthperspective, from a mental
health perspective, sometimes weget a bit obsessed with those
things and there's better thingswe can be doing and it's not
supportive of our health or ourmental health, especially to be
really, really obsessed about it.
And sometimes, when peoplestart on that track, sometimes
people just go and do one thing.
(27:16):
It makes them feel better aboutthemselves and they feel good.
That's fine.
But what happens more oftenthan not is people do one thing
and they want to do the nextthing and they want to do the
next thing.
Well, look, I don't know ifit's more often than not, let's
just say often, right, andthat's not healthy.
You look at the MichaelJacksons of the world and the
cat ladies and all these peoplethat do all these horrible
things to themselves.
Anyway, I hope that that wassort of a bit of a useful
(27:43):
roundup of just all the thingsthat are really supportive of
our mental health.
Also, anything to do withlanguage and the stories we tell
ourselves and I've done quite afew episodes where I talk about
that sort of stuff the languagethat we use, the stories we
tell ourselves.
That is really, reallyimportant and can really change
what our lives look like and ourhealth outcomes as well.
(28:03):
So, anyway, look, thank you foreveryone who has supported this
podcast.
We're, like I said, up toepisode 100, which is pretty
exciting.
Now please help me out, though.
There's not enough peopleseeing or listening to this
podcast and I really really wantto be able to continue.
I really really want to be ableto continue.
So please like, subscribe,share and also rate and review
(28:26):
the podcast.
And just right now, please justhit share and share this
episode or share this podcastwith someone that you know,
because I really want to keepgoing and I feel like it's of
value.
I get a lot of feedback frompeople that they enjoy it and
they get value from it.
So please do some of thatonline in reviews, that kind of
(28:47):
thing.
So if I get love online in allof those places, then what will
happen is algorithms will showthis episode to more people and
all that stuff, so all thealgorithm stuff.
Anyway, thank you so much.
I really appreciate yoursupport and I hope you have a
great week.
I like here to haveconversations, real
conversations about things thatmatter and I hope to keep
(29:09):
continuing to do that as welland the wellness connection.
So thanks for your support.
See you next week.
Bye.
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