There are three main issues that contribute to our healthspan. Way of life, surroundings, and your genetics, and we normally name this the rule of three. So if you concentrate on it, 33% associated to your way of life, 33% your surroundings, after which 33% is your genetics. Okay? However let me ask you a query. Are you able to management your way of life?
Flip the Well being Swap: Methods for Optimum Well being Audio Transcript
Colton:
Howdy and welcome to the Flip the Swap podcast. As we speak we
have a particular episode with LifeVantage’s Senior Vice President of Analysis and
Growth, Brian Dixon. As we speak’s episode is from a presentation Brian gave
known as Methods for Optimum Well being. Within the presentation, he talks about what
it means precisely to be wholesome, the getting old course of, lifespan versus well being span,
and a variety of very attention-grabbing discoveries about genetics.
Colton:
In case you just like the episode or every other matter we talk about on
this present, go forward and share with your pals. With that being stated, we’ll go
forward and kick it over to Brian. Get pleasure from.
Brian Dixon, PhD:
Hey, thanks a lot Colton, and good morning good
afternoon everyone. I’m going to leap proper in, into my presentation, and
we’re simply going to speak about some features of well being. And hopefully, it’s a
few issues that may assist empower everyone that’s out on the decision.
Colton:
Sorry, just a little little bit of technical difficulties on my finish.
Let me attempt to repair one thing right here.
Brian Dixon, PhD:
Nicely, I’ll simply, I’ll soar proper in. So what I wish to
discuss immediately particularly are simply methods for optimum well being. However I’m
going to begin the decision by simply asking the query, “Are you actually
wholesome and are you actually wholesome in each sense of the phrase?”
Brian Dixon, PhD:
So what do I imply by that? If I used to be giving this
presentation in entrance of a dwell viewers, I’d ask you to boost your hand. And
what’s so attention-grabbing is after I try this, nearly all of the viewers raises
their arms. Okay? However I wish to kick the tires on that just a bit bit and
ask, “Are you actually wholesome in each single method?”
Brian Dixon, PhD:
So, my background is within the getting old course of. I’m a molecular
biologist. My graduate mentor was a biochemist. So actually, we have been attempting to
perceive what was altering on a biochemical and molecular stage as we acquired
older.
Brian Dixon, PhD:
But it surely turns on the market’s one other observe of getting old the place
you’re truly taking care of the aged. So possibly as we get, particularly into
our superior age, possibly we should be institutionalized and we want these
medical professionals to be taking care of us.
Brian Dixon, PhD:
So there’s this notion within the getting old group or the
gerontology group that’s often called the getting old continuum. And that is
particularly vital for these healthcare practitioners after they’re trying
after our family members, that they should resolve and decide precisely when
anyone first turns into frail or just a little bit fragile, proper?
Brian Dixon, PhD:
Their objective is to maintain everyone in optimum well being. However
this turns into so vital in scientific observe as a result of if anyone initially
turns into frail, their objective is to drive them again to optimum well being. So they need
to drive them again to the left facet of this continuum.
Brian Dixon, PhD:
However what can occur is because the aged slip additional and
additional down the continuum, deeper into that fraility curve, what can occur is
the medical interventions that these professionals are doing can truly do
extra hurt than good. Okay. So they should decide after they first must
intervene and it additionally turns into simpler for them to drive them again to optimum
well being.
Brian Dixon, PhD:
So let me, effectively, I began fascinated about this in each
facet of the phrase and I began pondering, “This doesn’t simply apply to the
aged. This could truly apply to everyone it doesn’t matter what their age
is.” Okay?
Brian Dixon, PhD:
And it could actually apply, additionally, it doesn’t matter what well being circumstance
we’re speaking about. So are you actually wholesome in each sense of the phrase? And
let me ask you a couple of questions. However what are these numbers that you just’re getting
again from the physician? What are your triglycerides? What’s your ldl cholesterol?
What’s your blood stress, proper? Importantly, what’s that quantity that’s
staring again at you on the size, proper? What’s your weight? Are you
sustaining a wholesome weight? And I’m going to say one thing that a variety of
folks hate to listen to, however in case you haven’t calculated your BMI, I might encourage
you to do this. And there’s some nice calculators on-line. I might simply Google
the NIH, or the Nationwide Institute of Well being, NIH BMI calculator, and calculate
what’s your BMI.
Brian Dixon, PhD:
Now, most individuals scoff after I say that as a result of they hate
it. However what lots of people don’t acknowledge and understand is that the BMI is
truly based mostly on scientific and medical knowledge. In order that they’ve checked out folks’s
BMIs after which they’ve calculated what’s their well being trajectory. And it simply
seems the BMI and particularly being within the wholesome vary will set you up for
the very best well being circumstance particularly later in life. So it’s based mostly on
science. Calculate your BMI and determine precisely the place you’re.
Brian Dixon, PhD:
However what can we do to set ourselves up for optimum well being?
And it actually comes all the way down to main a wholesome way of life. Okay. We’ve these
six pillars of well being at LifeVantage. So motion. I’m sorry. I want I had
higher information however we nonetheless need to train. However this may be simply easy issues
like stretching, strolling, however then in fact going to the health club, runs, etcetera,
are all nice for our well being.
Brian Dixon, PhD:
We nonetheless need to eat our vegatables and fruits so we have now
to think about vitamin and no, it’s not white bread sandwiches. We should be
striving for as many vegatables and fruits as we will eat inside a day.
Brian Dixon, PhD:
Group. Group’s a extremely attention-grabbing one. There’s
these pockets of longevity around the globe. They name them blue zones or
longevity zones. However what’s so attention-grabbing and the one factor they’ve in
widespread is all of them get along with buddies, household and family members and
socialize actually each day.
Brian Dixon, PhD:
One in all these longevity zones is positioned in Italy. I don’t
know if anyone’s been to Italy, however you’re onerous pressed to have a dinner in
beneath possibly 4 hours. In order that they’re getting collectively, laughing, joking, simply
being collectively, socializing. And it seems that’s extremely vital for
well being, particularly as we become older.
Brian Dixon, PhD:
Sleep is basically this type of new frontier. The mind is so
complicated. We don’t know quite a bit about what’s occurring inside our brains. However
what’s indeniable, are the hyperlinks between getting sufficient sleep and our well being
trajectory. Once more, particularly later in life.
Brian Dixon, PhD:
Mindfulness, however simply take into consideration what you’re doing each
second of each day, proper? In case you are sitting down with your loved ones, possibly for
dinner, no matter it is perhaps, flip the cellphone off, be current, be there with
your loved ones. I imply, how many people are responsible, for instance, of simply driving
by way of a quick meals restaurant and simply stuffing that meals in our faces. We’re
dashing round to our subsequent appointment. Sit down, take pleasure in, admire the meals
that we’re consuming. And that will even set you up for higher well being down the
street.
Brian Dixon, PhD:
After which surroundings. , the environment that we
dwell in is so vital. So not simply the surface surroundings. We don’t possibly
have a variety of management over that, however you’ll be able to management the surroundings inside
your houses, your flats, your homes. There’s been research which were
executed which have proven that really air high quality inside our houses can truly
be far worse than it’s outdoors, even on probably the most polluted days. Take into consideration
the merchandise you’re utilizing, placing in your pores and skin. What are the dishes you’re
consuming out of? , private philosophy of myself. I hate plastic. So we
actually have zero plastic inside our houses. We eat off of glass plates and
glass cups.
Brian Dixon, PhD:
So take into consideration all of these items and these six pillars
of well being and once you’re doing them, that’s the way you’re going to set your self
up for optimum well being.
Brian Dixon, PhD:
So if we come again to the slide, are you actually wholesome?
And in case you’re actually sincere with your self, and actually introspective, is each
single facet of your well being in optimum situation in each sense of the phrase?
The place is each facet of your well being at on this well being continuum?
Brian Dixon, PhD:
So let’s put this in just a little larger context and the
context of getting old and doubtless for no different good purpose then that’s simply type of
what I do know finest. But when we take a look at trendy societies around the globe, on
common proper now, we’re dwelling to be about 80 years of age. Sadly, for
us Individuals, it’s just a little bit decrease than 80 however only for the sake of this
dialog, we’ll maintain it at 80 years of age.
Brian Dixon, PhD:
Look, firstly of the 1900s, so nearly 100
years in the past, our common lifespan was solely about 55 years of age. So assume, in
a few hundred years, we’ve acquired a 35 yr, excuse me, 25 yr. No, I’m
horrible at math. 25 yr improve in our lifespan. That is little question on account of
will increase in sanitation, drugs, but additionally vitamin, proper?
Brian Dixon, PhD:
So 100 years, we’ve gained this, and it took us
about that very same 25 years to get that comparable improve in a few thousand
years. So most specialists agree that the common lifespan was about 30 on the
begin of our trendy calendar, the yr zero. So it took a thousand years to get
a 25 yr improve. And in simply the final hundred or so years, we’ve acquired that
extra 25 yr improve in lifespan.
Brian Dixon, PhD:
However I’m certain there’s some younger folks on this webinar
proper now and also you would possibly assume, who’s this man, he’s not speaking to me, however you
is perhaps stunned to see how early in our lives the getting old course of truly
begins. On that biochemical and molecular stage, we will begin to measure issues
altering as we become older, as early as our 20s and particularly into our 30s.
Brian Dixon, PhD:
However then take a look at the slide on the display. We are able to even
begin to measure physiological penalties occurring in our 20s, 30s and
particularly into our 40s. So look, our ears, coronary heart and lungs, their perform
begins to say no in our early 20s.
Brian Dixon, PhD:
Have you ever ever questioned why most elite athletes across the
world are of their 20s? I imply, there’s some exceptions to the foundations, nevertheless it’s
so uncommon that there’s knowledgeable or elite, an Olympic athlete, of their 30s
and particularly their 40s and that’s as a result of in your 20s you’re in peak bodily
efficiency.
Brian Dixon, PhD:
We are able to take a look at our bones and muscle tissue from the age of about
35 to 40. We begin to lose bone mass and lean muscle from our skeletons. So
there’s actually nothing you are able to do. What we wish to do is, particularly early on
in life, we wish to get as a lot lean muscle added up. We wish to construct robust
bones, particularly once we’re younger. After which once we hit our 30 or 35 or 40
yr vary, we wish to do the whole lot we will to reduce that loss that happens.
Brian Dixon, PhD:
After which only one extra possibly unhappy reality, however our mind,
proper, our response time, actually slows yearly from the age of 18 on. So
getting old begins truly very, very early and the earlier we will intervene on this,
the higher we will set ourselves up, particularly later in life.
Brian Dixon, PhD:
And the very fact the matter is, it will get more and more extra
tough to keep up our well being as we become older. In truth, this will get particularly
difficult within the final 10 years of our lives. If we’re trendy
societies around the globe and healthcare prices, it’s these final 10 years of
our lives the place we’re accruing nearly all of healthcare prices across the
world. And fairly frankly, if we don’t do one thing about this, it’s going to
bankrupt even the richest international locations on this planet. Healthcare prices proper now
are simply working away.
Brian Dixon, PhD:
The purpose I wish to make by telling you all of that is
that lifespan, fairly frankly, is outpacing well being span. So if we take that 10
yr knowledge that I simply gave you, proper, that we’re accruing nearly all of
healthcare prices in our final 10 years and I have been to place that on this graph,
it’s actually setting us again 50 years in all of the advances that we made. So
our well being span, proper, that time period in our lives once we’re dwelling as
wholesome as attainable is considerably shorter than our lifespans. And what we
should be fascinated about particularly is how we will shorten that hole between
well being span and lifespan.
Brian Dixon, PhD:
Fairly frankly, we live an excessive amount of of our lives dwelling
within the fallacious parts of this well being continuum. And so that is why it’s so
vital to be introspective, be sincere with yourselves and the place are you at
in each facet of your well being?
Brian Dixon, PhD:
So possibly that’s among the dangerous information within the setup, however let
me ask everyone on this webinar, do you management your well being span? Do you have got
any management or is it similar to you’ve sat down at a poker desk and it’s a must to
play the playing cards that you just have been dealt or is there one thing you are able to do?
Brian Dixon, PhD:
So typically talking, there are three main issues that
contribute to our well being span. Way of life, surroundings, and your genetics, and
we normally name this the rule of three. So if you concentrate on it, 33% associated
to your way of life, 33% your surroundings, after which 33% is your genetics. Okay?
However let me ask you a query. Are you able to management your way of life?
Brian Dixon, PhD:
Each single individual ought to be nodding their head sure.
Completely, you’ll be able to management your way of life. How about your surroundings? Are you able to
management your surroundings? , possibly it will get just a little bit more durable. Possibly we
have household ties, job ties which may make it onerous to maneuver geographically
someplace else. However once more, you’ll be able to management your very native surroundings. What’s
occurring of your home? What are the merchandise you’re utilizing to scrub your own home?
To scrub yourselves? What about genetics? Are you able to management your genetics? Now
once more, my expertise is most individuals say no, however I’m going to point out you some
attention-grabbing knowledge to speak about this.
Brian Dixon, PhD:
However let’s first take a step again. Let’s discuss
way of life and I wish to present you some knowledge that exhibits you’ll be able to completely
management your way of life. So this was a examine that was executed, gosh, nearly 20
years in the past by professor Walt Willett, who’s on the Harvard Faculty of Public
Well being. He’s an epidemiologist. So he’s excellent at populations of
folks. Taking a look at their existence and initially figuring out are these items
that these persons are doing truly shortening their lifespans?
Brian Dixon, PhD:
So what Dr. Willett did on this examine was truly turned
his fashions on their heads and ask the query, if folks have been dwelling a wholesome
way of life, might they really enhance their well being span? Okay.
Brian Dixon, PhD:
So on the underside it’s clearly very generic. It simply says
situation one, two, three, 4. It doesn’t matter what these situations are. I
imply, and legally I can’t inform you what they’re, however you’ll be able to in all probability guess.
These are an important situations which are affecting, particularly our well being
span.
Brian Dixon, PhD:
However Dr. Willett did these interventions and checked out
those that have been dwelling a wholesome way of life that included weight-reduction plan, train,
way of life modifications and dietary modifications together with some
dietary supplementation. And he discovered that in these first two situations
they have been over 70% avoidable, that means they have been capable of keep their well being
in these instances. Situation three, over 80% preventable. After which that final
situation, situation quantity 4, was nearly 100% avoidable, that means they have been
capable of keep well being in the event that they have been keen to steer this wholesome way of life.
And that final one, simply so you understand, is one which’s associated to carrying round
an excessive amount of weight and why it’s so vital that we’re sustaining that wholesome BMI.
Brian Dixon, PhD:
Let me do some thought experiment with you. It’s
actually by no means too late to intervene in your well being. So I like to backyard.
We’ve acquired vegetation round our home. Right here’s a pleasant wholesome plant. But when I
stopped taking good care of this plant, possibly cease watering it, cease fertilizing it,
cease taking part in Beethoven for it, no matter it is perhaps. If I simply begin neglecting
this plant, what’s that plant going to appear like? The flowers are going to
begin to wilt, possibly the leaves will begin to sag just a little bit, but when I turned
my full consideration again to that plant and I begin pouring water, fertilizer,
love again onto that, can I nurse it again to well being? Completely, I can. I can
carry that plant again to optimum well being.
Brian Dixon, PhD:
However let’s say I proceed to neglect this plant. I don’t
intervene quickly. What’s that plant going to appear like? Possibly I neglect it for
one other week, one other two weeks, one other month. Finally the plant goes
to die. No quantity of affection, water, fertilizer goes to carry that plant again
to life and optimum well being.
Brian Dixon, PhD:
So the purpose being, the earlier we will determine when issues
are falling out of possibly optimum well being and we will intervene, the better it’s
to carry ourselves again to optimum well being.
Brian Dixon, PhD:
So I don’t know why what’s so intuitive for vegetation isn’t
precisely as intuitive as it’s for people. Okay. Our cells, our our bodies are in
this fixed state of turnover. The cells in our digestive tract, for instance,
turnover each three to 5 days. Our pores and skin cells are turning over about each
28 days. Our blood is popping over each three to 6 months. And even
one thing that we expect is extremely static, proper, being our skeleton, is
even turning over between each two to about 10 or 12 years relying on how
outdated we’re. So we’re turning over and once more, it’s actually by no means too late to
intervene in your well being. Okay.
Brian Dixon, PhD:
In order that’s why way of life is so vital. How about your
surroundings? Scientists like to do these research known as immigration research. So
they are going to take a look at locations around the globe that possibly have a low price of some
situation. And once more, it doesn’t actually matter which situation we’re speaking
about. These research have been repeated over and time and again with all totally different
kinds of issues.
Brian Dixon, PhD:
So on this instance, what they’ve executed is that they’ve checked out
individuals who have been born truly in China. They’ve an extremely low price for
this situation. Now after they transfer just a bit bit south down into Singapore,
their price for this situation goes up by about 10 fold, 10 fold. In order they’re
adopting these largely way of life and weight-reduction plan from the nation that they’re in, it
is negatively impacting their well being. After which in the event that they transfer even just a bit
bit additional to Australia, or the information’s very comparable for the USA and
Europe, but when they transfer just a little bit extra south to Australia, their price goes
up by about one other 4 instances. Oh, it’s unbelievable. Proper? After which in case you
occur to appear like me, born in the USA, my price for this situation
is astronomical. Now, that’s very clear proof that the surroundings we’re
dwelling in is affecting your well being.
Brian Dixon, PhD:
Now what about your genetics? Most individuals are fairly
skeptical that there’s something that we will do to have an effect on our genetics. However
let’s discuss this for a second.
Brian Dixon, PhD:
Does everyone acknowledge who that is? It’s Dolly the
sheep. And why Dolly the sheep was so vital is that she was the primary ever
cloned animal. So most of us know Dolly. However how about this kitty cat? This
little kitten on the display. Anyone know her identify? She’s far much less well-known, however
it’s in all probability had an even bigger impression on genetics than even Dolly the sheep has,
and her identify is CC, which stands for copy cat. I imply, scientists aren’t very
inventive after they’re developing with these names.
Brian Dixon, PhD:
So CC was truly the product of an organization positioned in
California. And I’ll simply warn you, there’s a pair dangerous science jokes coming.
The identify of this firm was known as Genetic Financial savings and Clone. Now, the
enterprise mannequin for this firm was that we love our animals, our cats, and our
canine a lot that we’ll do something to maintain them round actually perpetually.
Brian Dixon, PhD:
So what this firm would do, would go take a DNA pattern
when fluffy was nonetheless alive. They’d put her DNA within the freezer after which
when fluffy handed away, they’d pull that DNA out of the freezer, clone
fluffy, and you then’d have her proper again.
Brian Dixon, PhD:
However do you see an issue if CC, the kitten on the display,
is meant to be a clone of her mom that’s behind her? They don’t look the
identical. In case you paid 1000’s, if not tens of 1000’s of {dollars} to have fluffy
cloned, would you be just a little pissed in the event that they gave you that cat? And also you say,
this isn’t mine, this isn’t Fluffy.
Brian Dixon, PhD:
So these scientists wished to determine what was occurring
on this case. In order that they appeared on the DNA and certain sufficient they discovered that these
two cats had the precise major DNA sequence. So CC actually single handedly
began this area of genetics that’s often called epigenetics.
Brian Dixon, PhD:
So it seems that there’s a chemical code that lives on
prime of your DNA code that’s extra vital to find out which genes are turned
on and which genes are turned off. So CC’s epigenetic code was a lot totally different
than her mom’s and is precisely why she appears to be like totally different.
Brian Dixon, PhD:
Okay. So now I wish to present you an image of two equivalent
twin sisters. You prepared? What? These are mice. Sure, they’re mice, however
scientifically talking, these are equivalent twin sisters. They have been born from
totally different moms, however the scientists love to do, they attempt to standardize
the whole lot of their experimental fashions. So these mice are genetically precisely the
identical. The distinction is that mouse that’s blonde and chubby was born from a
mom when she was pregnant, was not allowed to train and ate an unhealthy
mouse weight-reduction plan. The mouse on the best, the lean darkish haired mouse, her mom was
fed a wholesome mouse weight-reduction plan and was allowed to train. And I don’t imply simply
pressured to train. All they did was put a wheel inside her cage and let her
run simply every time she wished. Voluntary train.
Brian Dixon, PhD:
The life-style that you just’re dwelling is affecting our
offspring. And what else is so attention-grabbing about that is that they’ve come to
determine that this epigenetic code can be handed on technology to
technology to technology. So for me, how scary is it to assume that how my
grandmother and her mom have been dwelling their lives is affecting my well being
consequence?
Brian Dixon, PhD:
So that you is perhaps pondering to your self, okay Brian, I’m not
a sheep, not a cat. Undoubtedly not a mouse. Is one thing comparable taking place in
the human situation? And the reply is totally sure. So right here’s only one examine
that illustrates this level.
Brian Dixon, PhD:
That is from equivalent twins. They usually checked out this
epigenetic code in these twins after they have been three years outdated after which once more 47
years later after they have been 50 years outdated. So the main points right here aren’t tremendous
vital, however are you able to see with the chart on the left, how most of these traces
are lining up? After they got here again 47 years later they usually measured that
epigenetic code, are you able to see now how the traces are very totally different between these
two twins? As these two people went off and led their separate lives,
their way of life was affecting that epigenetic code.
Brian Dixon, PhD:
However this isn’t the one method that we will have an effect on our
genetics. What about Nutrogenomix? So I spoke about Nutrogenomix final week and
I encourage you to go possibly hearken to that decision if you wish to hear extra about
Nutrogenomix. We’re not going to speak a ton about it immediately, nevertheless it seems
there are methods we will have an effect on how our genes are being expressed by easy
dietary interventions.
Brian Dixon, PhD:
So actually we will use vitamin to flip these genetic
switches of so-called well being genes, survival genes, anti-stress genes, tailored
genes, no matter you wish to name them. We are able to goal these genes by using
easy dietary interventions. Okay.
Brian Dixon, PhD:
In order that was only a fast run by way of of the science that
you truly do actually have full govt management over your well being span if
you’re keen to steer a wholesome way of life.
Brian Dixon, PhD:
And so to interrupt it down much more merely, I type of, I
love this slide. So you’re what you eat. I feel we’ve all heard that for a
variety of years, however you’re additionally a product of your publicity. So whether or not it’s
environmental or the issues we’re doing inside our residence, however then additionally very
importantly, not solely, you’re not a product of your genes, you’re a product of
the expression of these genes and which genes are turned on and off.
Brian Dixon, PhD:
So once more, you actually have full management of your well being
and your well being span. And fairly merely put, well being is a perform of how we’re
dwelling our lives.
Brian Dixon, PhD:
So I don’t care the place you’re at, proper? If I wish to construct
a skyscraper or if I wish to construct a pleasant cozy residence, it doesn’t matter. I want
to get the inspiration proper. If I don’t get the inspiration proper, I can’t construct
a skyscraper and I can’t construct a pleasant cozy residence. I don’t care in case you’re an
elite athlete, a weekend warrior or anyone who simply desires to get snug in
their well being, it’s a must to get your basis proper.
Brian Dixon, PhD:
And once more, that begins with these six pillars of well being.
So examine in. What are you doing in each facet of your lives? Are you main
a wholesome way of life? It’s once you’re doing that, you’re setting your self up
for optimum well being, it’s then and solely then does it make sense so as to add a brand new
dietary complement onto that regime. Fairly frankly, dietary supplements are meant
to go with the wholesome way of life and might then assist set you up for even
higher well being down the street.
Brian Dixon, PhD:
So once more, I’ll ask you, are you actually wholesome in each
sense of the phrase or would possibly there be some issues that you are able to do to really
take cost, take possession. Are you going to decide to performing some issues?
Brian Dixon, PhD:
So I need you to do some homework. You’ll be able to point out it
within the chat right here. You’ll be able to textual content your good friend, e-mail a good friend, write it down, however
I need every of you to commit to 1 factor that you just’re going to do in your lives
to assist keep your well being for so long as attainable. Are you going to commit
to going for a stroll each single day and it doesn’t need to be heroic. It may well
be 15 to half-hour. It is going to change your well being trajectory. Construct as much as an
hour. Are you going to decide to going for a run or to the health club nearly all of
the times of the week? Are you going to attempt to eat more healthy? Are you going to
eat wholesome meats and protein sources? Are you going to eat extra fruits and
greens? Possibly you’ll take a whole meal if not a whole day to possibly eat
plant based mostly. What are you going to do? Are you going to decide to taking your
dietary supplements each single day? What’s the one factor you are able to do to begin
bettering your well being and enhance your well being span? Okay.
Brian Dixon, PhD:
The explanation that is so vital is as a result of they are going to
turn out to be habits. And fairly frankly, wholesome habits improve well being. And greater than
that, they snowball. If you begin with one wholesome behavior, impulsively
you’ll end up eager to do one other wholesome behavior after which one other
wholesome behavior and earlier than lengthy, day-to-day, these wholesome habits turn out to be second
nature and I promise you that they are going to enhance your bodily situation.
Colton:
Thanks for listening to Flip the Swap, a podcast by
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