A Really Good CryHow Your Food is Affecting Your Mood - A Guide to Improve Your Mood, Energy and Focus Through Your Meals
Is your comfort food really comforting you?
We often turn to our favorite snacks and meals in times of stress or sadness, seeking solace in the familiar tastes and textures. But have you ever wondered if these foods are truly comforting your mind and body, or if they might be doing more harm than good?
In this week’s episode, we’ll dive into the fascinating relationship between what we eat and how we feel, uncovering the hidden impacts of our dietary choices on our emotional well-being.
We’ll also explore mindful eating practices, the wisdom of Ayurveda, and the transformative power of nourishing your body, mind, and soul.
Discover how small changes in your diet can lead to profound shifts in your mood and overall health.
What We Discuss:
- 00:00 Intro
- 01:10 Food can be medicine
- 02:39 Association of comfort with food
- 04:31 Feel what your body is feeling
- 05:52 Change how you view comfort foods
- 09:04 Control what you eat, don’t let food control you
- 11:45 Stop labeling food as good and bad
- 13:24 The Four Pillars of Health
- 16:46 The categories of food in Ayurveda
- 32:19 Adaptogens and spices
- 35:50 Get your blood tested
- 38:05 The nutrients you need to boost your mood
- 41:14 Anti-inflammatory foods
- 44:06 Invest in your health
- 53:36 Relationship between our gut and brain
- 56:16 Glucose spikes in our body
Follow Radhi:
I've really stopped trying to label foods as being this is good food and this is bad food. And if this is bad food, then that means when I eat it, I should be feeling bad. But actually, I think the way that we need to see things is if we are choosing to eat something, let's eat it with joy. Let's eat it with happiness, so that every single thing that I'm putting into my body is fueling me in that way and believing that it is. And if we do have that feeling that we know this may not be right for me and this doesn't make me feel good when I eat it, and your body's telling you that, then we have to learn to listen to that before we put it into our mouths. I'm rather Wukiah and on my podcast A Really Good Cry, we embrace the messy and the beautiful, providing a space for raw, unfiltered conversations that celebrate vulnerability and allow you to tune in to learn, connect and find comfort.
Together.
Hi, everyone, this week's episode, we are going to be exploring and focusing on mood foods, foods to boost your mood, mood boosting foods, moodbusters, whatever you want to call them. We're going to find out what foods are bringing you down and which foods are lifting you up. I love doing research on these topics. I actually whether I don't know whether you know this about me, but I studied as a dietitian and nutritionist.
It was what I graduated in.
I was a dietitian in a hospital for a few years, and it is something that I.
Just have always loved. I've loved the.
Association between food and how it affects your body, down to each ingredient, what I can add into my food to make me feel different types of ways. And I've really been experimenting with that through my life and it's been something I have been fascinated by, and I just learned more and more with the more ingredients that I incorporate into my life. And so this makes me so happy to share it with you because I really do think, and it's been something that I've been testing through my life, that food can be medicine in so many different ways. And I don't necessarily mean for the chronic conditions in your life, even though I really believe that can be possible too.
I mean as a preventative.
Every single day, there are so many things that we do in our life that can be tiny, tiny things in your days where you probably don't even realize you're doing them, but actually are making such a huge impact to your future selves, your future wellness, your future lives. And I think when you understand food a lot better, when you understand the qualities that they have, when you understand how they affect your body, it can have a.
Huge impact in your future.
And so every single day when you're looking at your spice store, which by the way, I think spices are the key to the secret ingredient to living a really healthy, vibrant, optimal life. Spices can help in so many different ways to heal your body, to prevent illnesses like just your day to day colds, or even be used to patch up things on your body whenever you hit your leg or whenever you've got a cut or.
A bruise leg.
There's just so much magic to spices, and in the same way, so much magic to herbs and fruits and vegetables and grains that we eat if we know how to use them. And so I love this phrase of it's not what you eat, it's how you're eating it. And I think that is a key in what we're going to be talking about today. I would like a virtual hands up to anybody else who can relate to this, because I have been a comfort eater for sure my whole life. It's the thing that I have gone to for my comfort. Food has always been my comfort and I actually have never drunk alcohol. I've never done any drugs. I rarely drink coffees or take a lot of caffeine in my life. But food has been my go to, whether it's occasion or for pretty much every single emotion. So let's imagine it's a Friday night and I'm like, hey, let's go to eat at this new place and get every single thing on the menu because.
It's a Friday.
Or I had a really hard day, I need to eat some cake, or I had a great day.
Let's celebrate with pizza. We're having friends over.
Let's get ten different desserts and every single food that I can get from four different places.
Way too much for anybody to eat, but hey.
It's a celebration. We're having friends over. Let's all celebrate together by eating. And I think that's been something I've been used to from a young age. It's the culture that I'm from. It's like my mum, if people were coming over, it wouldn't be just like you can never just have one starter, you can never just have one main dish, you can never just have one dessert.
Was it was like.
Pouring your love and your heart into something that you can give to someone.
And that for us was always food.
And as much as I love that so much and I think it is such a beautiful way to express love, it's definitely my love language. One thing I realize is it's often not my love language for myself because I don't necessarily choose the things that.
Actually make me feel good.
And so I've really been working on my association to food is comfort, and it's something I've been trying to dissociate from more so because I don't want anything to control me. It's also the reason I chose not to drink in my life, or chose not to take any drugs in my life even experiment or try them, because I maybe I'm a bit of a control freak. It could be that, but also I just like feeling what my body's feeling. I like knowing what's going on in my body. That's also why I try and avoid taking any medication. When I'm on my period and I have cramps or when I have a headache, I have tried to find things that actually solve it rather than hide or put a band aid on it or temporarily solve it. And so if I have a headache, I'll try and use peppermint oil instead. If I have cramps, honestly, I'll just I love writing the feeling out of like, this is what my body's feeling right now, let me embrace it, let me understand it. And the pain is obviously there for a reason. There's something going on, and so I want to know what's happening. And so as much as I appreciate that, I yeah, I just didn't want to lose control of any part of my body. And that also means my ability to abstain my ability to have control over my senses. When it comes to food, and you know, every single thing there is no good or bad, like food can be just as bad as smoking cigarettes depending on what you're eating. And that's why I just, yeah, I really do love the phrase of it's not what you eat, it's how you eat it. And that's really what we're going to go through, Like what are we having, how much of it, how we having to what extent is it good for us? It's so nice to have an understanding of that, so we know how we are fueling our bodies and what it can.
Do to it.
And the first thing is really changing what we see as comfort food, because look, we all have those days where we come back home and we just feel like we need that thing, like whether it's a home comfort, whether it's the thing that your mum makes you that makes you feel so much better from a young age, whether it's food that makes your mind feel better but doesn't necessarily make your body feel better.
There are lots of foods like that. So for me, my go to.
Our fries and pizza and sometimes a deep fried goodness or really sugar, like I really find if I have a low day, what I'm really wanting is it pick me up from sugar, And a lot of that has very little nutritional value, and it's usually considered inverted commas junk food, and I don't often like using that term because I don't think any food is necessarily junk, depending on how much of it I'm having, Like having something here and there makes it is fine, but it really depends on how much we're having that thing and how often do we turn to it for our comfort. And it's those things where in the moment it brings so much comfort i'm eating, I'm like, oh God, this is exactly what I needed. It's hitting the spot. I needed that sugar rush. But I actually doesn't feel that great after the next morning. I have a stomach ache, or I feel heavy and lethargic and a bit groggy in the morning. Like there is that thing of when you have too many carbs or too much sugar the night before or heavy foods. You wake up and even though I don't know what a hangover feels like, it's almost like a food hangover, like your body's really feeling the effects of what you've ingested the night before. And so I started switching. Like when I started learning about IV that and the effects that food can have on the body and the different ingredients, I really started to shift my mindset on what does comfort food really mean? And actually, if you start tuning into your body and you love your body, and you start to understand your body and you really want to value it, comfort food should actually be the food that gives me energy. It uplifts me, it makes my body feel appreciated and valued. It's food that gives me nutrients and actually soothes my nervous system rather than stimulates it. It supports my brain and my body functions. And basically what that means is a balanced meal, right, a balanced meal with vegetables, with protein, with carbohydrates, with healthy fat, which makes a lot of sense because balance breeds balance. If we take food that is balanced on our plate and we put it into our body, it's most likely going to create more balance in our body. And so if we are feeling lethargic and lo and you know what the thing is, if you think about it, like increases like And so if you're feeling lethal and low and heavy in the mind and the body, you want to eat foods that feel uplifting and light and fresh. And so all of those actually scientifically makes sense in my mind. It's just a matter of relearning and a matter of reconditioning, and a matter of really thinking what does our body need versus what does it want? Because often we give into what it wants and what our senses wants, those temporary desires, those temporary fixes. But it takes patience and time and love to actually think about. No, this isn't necessarily what I want, but it is what I need and what's going to make me feel better the day after and the day after that and the day after that. And I have to tell you, and I'm being completely honest when I say this, when I decide to make that choice, when I make that conscious decision, when I'm in my fields and I want to grab a pot of ice cream, which is also very good, But when I think about doing that and instead or I think about getting takeout, and I instead decide, let me just chop up some vegetables, put in a simple pasta, and I you know, it can still be simple, but it's got this balance, this like underlying balance of the foods.
It's got freshness to it.
There is not one time where I've woken I've been like, I wish I had got those greasy fries and that really really delicious cheesy pizza.
Pizza so good.
But what I'm trying to tell you is my body has never regretted that. And it doesn't mean that I never have it, but it does mean that I'm slowly changing and breaking the patterns that don't serve me long term, and I'm breaking away from the control that food has over me versus me being able to control what I decide to ingest and what goes into my body. And also, on that note, when you do end up having those days where you get food that you know you don't really want or maybe at the time you want, and feels terrible after, there's this extreme guilt that we tend to have. And I think from many people I've spoken to, it's a common fact. I'll have friends saying I wish I didn't have that glass of wine, I wish I didn't like the next morning, I wish I hadn't had that second helping of chocolate cake. And we have so much guilt associated with food because of how we're trained to seafood, how we're trained to understand this is good and this is bad, and when you have lots of the bad, you have to feel bad about eating it. And actually, in our Vada, it talks about how the mindset with which you eat food, the mindset with which you digest food, actually impacts how your body digests it. And so you can imagine if your body is in stress or you're in anxiety even while you're eating the food, which often happens because your subconscious kind of knows you shouldn't be having it.
It actually ends up.
Being so focused on trying to get your body out of stress or that kind of stress mode that you're in, it puts your digestion on the back burner, which means that your digestion is just not happening optimally, and that then ends up impacting so much it prevents the food from being digested. If the food's not digested well, then you don't absorb the right nutrients you need. And often you get that kind of thing like where you get indigestion or.
You or pooh.
The next day may not actually end up, you know, being as good as you want it to be or how it normally is, because you've kind of distracted your whole body from doing that function optimally. And so I've really stopped trying to like label foods as being this is good food and this is bad food. And if this is bad food, then that means when I eat it, I should be feeling bad. But actually, I think the way that we need to see things is if we are choosing to eat something, let's eat it with joy, let's eat it with happiness, so that every single thing that I'm putting into my body is fueling me in that way and believing that it is. And if we do have that feeling that we know this may not be right for me and this doesn't make me feel good when I eat it, and your body's telling you that, then we have to learn to listen to that before we put it into our mouths. But whatever your choices are, whatever you end up choosing to eat, just be kinder to yourself and your body. Like I really think labeling foods is being good or bad can be so detrimental to our own men mental health and to our relationship with food and the way that we end up treating our body after eating it, or the way that we end up treating ourselves and the language that we use with ourselves like it can become such a toxic environment within us. And so yes, it's great to know the foods that you can eat more of and the ones that you should try and eat less of, but really base that off how does it make me feel nutritionally? How dense are these foods? How do I feel? How does it affect my body? How does it affect my digestion, how does it affect my mind? And based on those things is how we should be determining I should be eating this or shouldn't be eating this, not because it makes me feel guilty, or because it's related to my weight, or because it's related to you know, all the things that we're told. I think it just has to be such an intrinsic internal feeling that you're going off and listening to your body versus what anybody else is telling you. And so when I started learning about Ariveda, everything just kind of clicked into place, like the meaning behind things, how it related things. And every single time that it talked about food, it would never speak about it is this is how it just affects your body. It's always a holistic approach. It always talks about how food affects your mind and your body together. It sees it as one thing. It never sees it as being separate, so both the mind and the body are both equally accounted for when speaking about the effects that food can have to you, your whole self and inner. Veda actually breaks down health into four pillars. It says that there are four of these main pillars, and it says that when you have balance in these four areas, it can actually create harmony and peace in our mind and body. Like that's when you can live optimally when you have balance in these four areas of your life. And so the first thing is eating foods that nourish our bodies and minds, and that is aha. Aha means to eat bodies that nourish both our mind and our body equally. And then there's vihar, which is living in alignment with nature's rhythms. And there's nidra, which is appropriate sleep or getting good quality sleep. And then there's brahmacharia, which is management of our energy and particularly our sexual energy, both in physical actions and in our minds. And so that is what they say the four pillars are. And so eating foods that nourish your body and your mind is one of those four pillars that allow your body and your mind to be optimal, that allow you to live within this world optimally. And the second one, I just want to highlight the vihar, the living in alignment with nature's rhythms. It also talks about how actually a lot of our disease and a lot of our health conditions come when we separate ourselves from nature when we believe we live in nature and that we are not part of nature. When we separate ourselves from that, we don't see the rhythm of being in tune and understanding that how our body is actually relates so much to how the world around us is, how nature is, how plants are, how animals are, And so when we start separating ourselves from that and we believe we're not part of it, and that we're not contributing and we're not receiving from nature, and so many ways, that mental or physical block actually stops us from living harmoniously, because to live harmoniously, you need to live harmoniously with everything external around you and internal.
And so it's such.
A big miss when we don't end up seeing ourselves as being part of this whole beautiful cycle of nature, and instead we see ourselves as people that are taking from it, or it's not a symbiotic relationship. And by that, I mean it's not a give and take and a cycle. It's actually just I live here, I get to take from here. This is what I deserve, this is what's owed to me because I have a human life, or whatever it is that we think it's almost like our ego taking ego taking over, saying that we are superior to the rest of the things around us. So I therefore am allowed to take, but I don't also have to give back. And sometimes that mindset and having that thought process actually creates such disconnect to everything around us, and therefore we're not able to live as optimally as we can could be if we were to understand that we were actually part of nature and we were living within it and with it, and it is part of us and we are part of it. And so further to that, in our Veda, when it comes to ahar that eating foods that nourish our bodies and minds, there are different categories in our Evada that they break food down into and these categories are known as gunnahs or modes, and there's three of them. There's setvik, which is mode of goodness, There's rajsick which is mode of passion, and thumbsick which is mode of ignorance. So Sethvic is goodness, raj sick is passion, and thumbsick is ignorance.
And again I just want to reiterate.
You don't have to remember all these names, but to learn the essence of it is what's really important. And these qualities exist not only in food, but in nature all around us and within our body and mind too. So when we choose foods within each of these categories, it increases that same quality within us. So if you eat foods that that are in the mode of goodness, and we'll go on to what that means, but you'll increase goodness in your body. Passion foods which are in the category of passion, it will increase those qualities. And the same with ignorance, which usually comes with dullness and lethargy and the feelings that we're.
Trying to avoid.
And in the same way, what we have to remember is actually when we're feeling a bit low and down and lethargic and dull, which are usually the qualities that are described when we're feeling a low mood. You know, you don't often say, oh, I'm feeling really bad, but I also feel light and airy and happy in my mind, Like, there's certain qualities that are attributed to feeling down and having low energy or having a mood which doesn't feel uplifting. And with those with those qualities you do usually do get that dullness, that heaviness in the mind and the body, and so like increases. Like so we want goodness in our body, we have to eat good things.
And in the.
Same way, when we're feeling bad about ourselves, if we want to take ourselves out of that, we're going to have to eat those foods that are opposite to that. And so I'm going to take you through all three of these modes, what foods they are, and how to identify them. So cetific foods are those that can be easily digested, bring balance and peace to your mind and body, and strength and vitality to your body. And these are foods that are your nutritionally dense foods, the foods which are organic, not genetically modified, the fresh foods essentially, And you know, ideally having a situation where we're able to grow our food at home is such a beautiful way to live. It really is to have the skills where you know that you are able to feed yourself, You're able to grow food yourself, you know exactly where it's come from. That is living in the ultimate mode of suffer, like to be living in the mode of goodness, eating in the mode of goodness, but sometimes that's not possible, and sometimes we just really we don't have the time for it. Even though we could make the time for it, sometimes we just don't. And let's be real, like we're not all going to be able to have our allotments. And before you start planning all of that out, what I will say to you is you can start little by little, even if it's just by growing herbs. You know, when you go to the store and you can get herbs that you or herbs if you're in America, that you can buy.
You can buy.
Basil and parsley and cilantro, and you can buy it in little packets, or you can buy the putt and you can grow that at home.
And so it can be in small quantities.
You don't have to go to the extent of starting to have a huge allotment in your garden, but start with the small things. And herbs have such incredible nutritional benefits, especially when picked fresh. You can start with that simply by having that.
And I had a dream.
I still have a dream to have it allotment and a place where I can grow lots of my own fruits and my own vegetables and spices and everything but I had to be realistic. I travel a lot for work. I'm not often in the same place, and so I actually just to fulfill that one in my life. I actually got this hydroponic system. I can't remember what it's called, but it's essentially a vertical hydroponic like vegetable and herb growing thing, and it was so great for the time that I had it. I was growing everything from tomatoes to chili's to all the herbs that I was using in my week. Would I would get peppers from it, and it was such an amazing process to go through from a seed to seeing it grow in And also you get this deep appreciation for food when you have it in that way versus it just being put onto your plate. When you understand the process that it's gone through and you see the fruit growing, it's like having a little baby. It's just you see how it changes and how much time it takes to actually grow, even just this one little apple, and then when you eat it, there's so much gratitude with it. And so I guess that also goes back to that feeling of when you are feeling good when you're eating something naturally, your body feels better when you're eating it and your body digests it so much better and you get everything you need out of that food because you are appreciating it and valuing it and telling your body that it's going to nourish you so deeply. I would recommend if you can and then try and try and do that, Try and have something that you are growing and nurturing a home that you are eating also, and you'll see what a difference it actually makes. And so what types of foods are they are coming to the subtic category. It's fresh foods, fresh vegetables, whole grains, legomes, herbal teas, nuts, and also honey, like natural forms of all the closest you can get to the natural forms of sugar, so not processed foods, but something like jaggery or like coconut sugar. Jaggery is amazing because it's actually I think the most like natural form of sugar that you can buy. It comes in this big block. We use it in a lot of Indian foods.
But it has this amazing caramelized color.
It's like this light brown and it's rich and it's got still got a lot of the nutrients in it because it hasn't been you know, the sugar hasn't been extracted.
It's actually very nutrient dense. And so even when.
You're thinking about the sugars that you're having, you can pick the sugars which are have higher nutrients, higher vitamins and minerals in them, which also helps with the way that it digests. To go along with that, the way that food is prepared also determines what category it sits in. And so let's say you have a carrot, and a carrot you've just picked it fresh from the garden. The nutritional value, the how much nutrients are actually packed into that, the amount of life that it still has in it is so high, and we call that actually prana. So prana in English means life force and it's basically the underlying energy that keeps us vibrant and healthy in our body. And there are certain foods that are hiring prana and certain foods that don't have as much prana. And high pranic foods or foods which are rich in this life force include fresh foods, basically everything that comes into sectic food category. So the ones that are optimal in this are the foods that you grow yourself, because as soon as you pick the food, it's when it's got the most amount of value to it. And so let's say you take this carra and then you leave it in your fridge for a little bit. You leave it in there for maybe a week or two, and you see when you pick it up, it's become limp and a little bit of ring cord, and it just doesn't look very attractive, does it. But at the same time, and what's happened there is the nutrients have seeped out of it. It's become duller and duller. And so a beautiful fresh carrot can go from being in the mode of goodness and being a food that uplifts you, brings you great energy, to being a food that when you eat it two weeks later won't have that effect. And it can move down the modes towards mode of passion, or it can be categorized further down. And so how we keep it, how we cook it as well. So when you end up cooking foods in the mode of goodness, it's lightly seasoned, not over stimulating, freshly cooked so not too overcooked, not deep frying it, not cooking in a lot of oil where it kind of kills a lot of the nutrients and not under cooking it where it sometimes can be difficult to digest, like sometimes salads, even though they're so rich in nutrients, sometimes it can be quite difficult to digest these because your stomach's having to break down. And if you have a weak digestion, you will find your stomach gets upset from eating a lot of raw foods. And so having it in a form which is easy to digest, easy to absorb all the nutrients from is better. So the fresher and the closest to its original form, the better essentially. And then when we get to rajsick, which is the mode of passion foods. Honestly, this is the category I tend to live in a lot when it comes to food because I love my over spicy foods. I like things which are salty and sour, and like you know, it's a little bit more of the extremes when it comes to your taste buds. And what does it end up doing to your body? So it looks like stimulation in your body. It's stress over excitement, all this kind of extreme emotions of agitation, irritation, stimulation, all the shins that is essentially what the foods in the mode of passion do to our body when we have too much of them. And so having some of these foods is fine in smaller proportions, and it's totally fine to have it in certain amounts, but having a diet which is made up of too many of these foods actually overstimulates the body and the mind and can lead to circulatory issues nervous system disorders. That's where a lot of anxiety can root from. When you have too many foods in this category, it can imbalance the body and the mind, and it leads to anxiety, disturbs sleep, and over indulgence because there's just so much stimulation.
And so foods that you get into this category are.
Deep, oily foods, extreme aromatic foods, spicy, salty, or the sensory overload yeasts, vinegars, sugars, pickles and garlic and onion. And garlic and onion is always one that surprises people because everyone always says to me, you don't eat onion and garlic, which so I do eat it when I go out and about, but I avoid cooking with onion and garlic on a daily basis because it is said in yoga that these foods in the mode of passion, the raj sik foods, all the foods that sit in this category actually agitate the mind. And so if you are someone who likes to practice yoga or you're someone who wants to practice meditation, a lot of yogis avoid eating onion and garlic. Yes, have medicinal benefits. They really do. When you're eating them in small potent quantities for a specific need. They have incredible health benefits. But just like everything else in this world, when you end up eating excess of it, it can cause the opposite effects. So it causes inflammation in the body, it causes irritation to the stomach. And that's why a lot of people, you know, if you think about ibs or anything to do with the gut, like any issues, people have irritable bowel syndrome. Most doctors, even Western doctors, will recommend there's certain you know, the FODMAP diet, which tells you the foods that you should cut out if you have a sensitive stomach or you get irritation in the stomach, and garlic and onion are definitely two of the ones that rank higher in that list because they do cause that and so surprise, surprise. But let me tell you, I cut onion and garlic, and I was like, this is going to be the hardest thing I've ever done in my whole entire life. And now, I kid you not when people come over and they eat my food, and it's not just because I think I'm a good cook. What I have learned, though, is how to balance and spices, and how to utilize spices, and how to how there's so many other flavors in the world except for onion and garlic. So if anything, if you reduce the amount of onion and garlic, start exploring spices because they are not only so medicinally beneficial, but just create a whole different flavor profile to your meals. Next category is thumbsticks. So these are the foods which are in the mode of ignorance, and these are the ones that you should eat.
As little of as possible.
They're the ones that really can bring your energy levels down, bring your mood down, put you into this state of ignorance in the mind where it's dull and lethargic and heavy and physically, mentally and emotionally just a little bit. What's the word for it like numb. You feel this kind of I don't know where the inertia is the word. Maybe I've used using in the wrong context, but you kind of feel this just numbness constantly going through your mind and your body. And when you have that for long periods of time, it could be attributed to the foods that you're eating. Sometimes it can be lack of motivation or purpose and negativity tea in your mind and the types of foods that are categorized in here. Now, I just want to preface this or do a little note before I say this. Yes, I'm vegan. I really do love animals. It's something which I am extremely passionate about being vegetarian from birth and then I turn vegan over ten years ago, and so yes, I do love promoting a plant based lifestyle. I do fight for the animals because I've seen the suffering and it makes me very sad. But at the same time, when I do talk about things like this, I say it with absolutely no judgment and instead I say it just to have information that I can share with you. So as long as you are making informed decisions for me, I've done my job. But when I talk about eating animal products or anything. It is really not coming from a place of judgment. I think everybody is where there are, and everybody's growing in different ways and has different opinions. But it is just me sharing it so that you know and telling you facts. And so foods that sit in this category of ignorance are impure foods, rotten foods, animal flesh, foods that require a lot of energy to digest, deep fried foods, burnt foods, you know, when you end up getting like that charred look on food that actually is also known to be carcinogenic, but also creates these qualities in our body because you kind of essentially just burn all the nutrients out of it, Foods that are more than a year old, So you know, we end up having like lots of dried foods that stay in our cupboards for a long time and jars that stay in our cupbos for a long time. Honestly, the longer something says, even though it's been preserved and all of this stuff, slowly the nutrients do really seep out of it. And so the longer you end up leaving things, you know, just the fresher the better. Having oils that are very old actually oils go very rancid easily, especially if they're not oils that are used to a high heat tolerance. And so you know, think about constantly replenishing the foods that you're eating. Don't buy things in bulk, buy things fresh as you can go along for if you can. I know there's a benefit financially to buy things in bulk, which I completely understand, where possible buy things in smaller quantities, so you're constantly replenishing and you're getting fresher versions of it. Artificial things like all the artificial sweeteners and stuff foods which overcooked, stale bread, stale foods, processed, and also microwave food. It says that when you're using a microwave, it really does up a lot of the nutrients out of it.
Those are the three categories.
And oh, I will also say that, you know, when I was talking about the fresh fresh foods, you know, people ask about frozen foods a lot, and I will say that they actually can live in the Stovik food category. I'll tell you why, because sometimes they end up being fresher. And my dad talks about this a lot because he used to My dad used to own or still does own. I don't know, but they used to have a fresh fruit and vegetable company and also freeze dried company where they would take the vegetables freeze them from the moment they were basically picked, and it retains the nutritional value of the food. So sometimes we're eating foods that have travelers on a plane and then another van, and then by the time it gets to us, it's already so old. And so actually eating foods that have been frozen at the point of being picked is actually going to be way far more nutritionally valuable than the banana that's come all the way from I don't know, India. I don't know whther the bananas are going to come from India, but that's come all the way from India and it has basically getting to me like five days after it's actually been picked, or even sometimes two weeks after, depending on how it's been preserved. And so just wanted to add that because I sometimes get questions about frozen food versus versus fresh foods, and so so I mentioned spices earlier. I will continue to mention spices for the rest of my life because that is my agenda to help people figure out and get happy and excited about using spices in their life because of how much it can heal your body. Let's talk about adaptagens and spices. If you have heard of adaptagens, which in case you weren't aware of what they are, adaptagens are any plant compounds that can help your body adapt to stress. They support your immune system, they support your digestive system.
There are lots of.
Different adaptagens that specifically do different things, but essentially they'll help your body adapt to the stresses of life, essentially hopefully bring you to a point of balance.
And so I'm just gonna speak about a few.
There are so many, and I'm going to put adaptations and spices into the same category. I feel like I could probably do a whole other podcast on this which I will really breaking down spices and adaptagens that are incredible for the body. But I'll start off with a few which are a little bit more common. So there's Ushwa gunda. Ushwa Gunda helps to support the body's natural stress balancing processes. You can get it in powder form, you can get it in pills. I really believe that with adaptagens, it's something which you don't necessarily have to have your whole life. I think there are phases of like you kind of have can do them in phases where you take them for six months to help rebalance, and then you take a break, you take them again for another six months, and then you take a break. I think our bodies change and adapt so much that we have to be so much more aware of of like how much our body changes and whether we still need what we're taking. And that's the same with medication. To be honest, you should really reevaluate what your body needs so regularly. Same with food, same with everything. Really, just we change so much and so we should always be so aware of how is our body feeling? Now do I still feel like I need this? Am I taking these anti acid tablets? But do I still even have acid issues six months later? So anyway, Yeah, that's ashua gunda. So the next one is elthenine, and it's actually naturally found in things like tea, So grab yourself a cup of tea and essentially it really supports the serotonin and dopamine release in our body, and both of those are our happy hormones. The serotonin is like a longer term happy hormone that releases slowly and has a longer happy effect, and dopamine is more of an instant hit, like when we get that instant feeling of goodness, and so it helps to support that the production of both of them and therefore obviously decrease stress and anxiety felt in the body. Tumoric, let's get into the spices, reduces inflammation in the body and boost your brain function. It's an antioxidant and anti inflammatory, which are two terms we're going to go on to a little bit later. And it can stimulate again the release of serotonin, which is your natural mood enhancer.
And then cinnamon.
So cinnamon is something which is so cool because you can stimulate the brain just by smelling cinnamon. I don't know whether you knew that about cinnamon, but cinnamon is a spice where just by smelling it, it actually stimulates the brain. And so just adding a little bit of cinnamon to your diet here and there and your milk and your teas can actually help increase attention cognitive processing, and both of which end up being moodlifters. When your brain is functioning better and it feels like there's more focus, you naturally feel better.
And your mood is lifted.
So I'm going to actually only talk about those four spices and the adaptogens right now, just because it's a whole topic in itself.
But look into them.
Do a little research yourself, and we're going to go on to the chunkiest part of this, which is the nutrients you need to boost your mood, like the deficiencies.
Because you know, what I really have realized is.
A lot of the time we think we have something physically wrong with us, and we believe that it is in our mind, and that we have something going on in our mind, and there's something wrong with us, and why.
Am I feeling so upset?
Why am I feeling so sad? And why do I have so many ups and downs in my moods? And we really are so hard on ourselves when we're talking to ourselves about it, and we don't realize that actually, there could be an easy fix, there could be something that I could be easily doing to figure out what's going on. And so first and foremost, get your blood tested. I will say that before I even go into the nutrients. Get your full bloods done regularly, and I actually think doing it every six months every year. It's so unbelievably beneficial. The amount of times I have woken up where I'm still feeling so tired after.
A good night of sleep, or when I just feel really.
Low in my mood and my energy and I can't explain why, and everything just feels a little bit dull.
That's the any way I can explain it.
I've gone through weeks where everything just feels a bit numb and dull, and then I get my blood work done and I realize, oh my gosh, I've been I'm so drastically low in vitamin D, I'm so drastically low in my eye and levels. And suddenly I start taking shots for them. And suddenly I start taking my supplements properly, and I start eating the foods that are rich in these things, and my mood suddenly changes. It feels like a cloud is lifted off my off, like off from on top of me. And so, you know, do all the practical things you can do before you start being too hard on yourself. Do all the tests, Do all the experiments that you need to do with your body to understand it better so that you don't just sit in it for too long. We end up living with things thinking it's normality. We end up sitting in it thinking, oh, this is just how my body feels. It's just so normal for it to feel like that. But something becomes normal when we leave it for too long. It becomes normality in our ordinary when we leave it for too long. And so don't settle for like what your normal is. Your normal should be feeling optimal. That's actually what a normality should be. So let's start off with protein. Now. Amino Acids are the building blocks for protein. When you eat foods with amino acids in them, it actually is what creates the protein in our body. And protein is required and necessary for the messenger signals within our brain, which when your brain is functioning right naturally, your mood is better because you're just functioning well and it creates more balance in the body, and so proteins. Look, you can get protein from so many places. You've got quinoa, you've got your pulses, your nuts, your seeds, tofu. There's small amounts of protein in so many different foods. But essentially making sure you've got a good amount of protein in your body and in your diet is going to really help to keep your mood going.
You know, and then the next thing is fat.
So fats are actually so essential to the nervous system. They're exactly what you think they would be. They really help to support and narrash nurture our nervous system. It's like a big hug for your nerves. And our brains are actually sixty percent fat, and so we really do need to make sure we're eating these good fats every single day to help support our brain function and the integrity and the quality of how it's functioning. And they also help with the messenger system in our brain. But even more importantly, they reduce inflammation in the body, which is so important when it comes to our mood.
And I'll go on to.
Why it's important, but inflammation is a huge part of mood balancing in the body. And so your healthy fats are things like avocados and your good quality olive oils. And I say good quality because good quality is essential the extraversion olive oils and ideally not ones mixed from lots of different places, like sometimes you'll see on the back olive oils or different oils. They've sourced the olives or the olive oil from so many different places and they've put them together. Ideally, try and find somewhere where there's just one source of the olives. It makes a difference to the quality of it. Your nuts, your seeds, your cheer seeds, all of that. It's just all the good stuff that have all those healthy, wonderful fats that your body needs. And then we've got our antioxidants. Antioxidants like vitamins A, C, and E. They're needed to fight oxidative stress, which is basically inflammation in the body. And we can get inflammation in the body from everything from the pollution outside, the foods that we eat, the environment that we live in. There's just so much of it based on just the world that we live in, and so really thinking about the foods that help to reduce that within our body is so important. Then you can get them from berries, citrus, fruits, avocados, egg plants, grapes, pumpkins, mangoes, apricots, carrots, spinach, parsley.
Basically most of your fruits and your.
Vegetables are going to have some sort of antioxidants in that and they really do help to protect you against the build up of the stress that comes with pollution and all the things that we get from the environment, all the stresses that come into our life. It helps to fight that off. So antioxidants are really important. It helps your cells thrive, It keeps them fresh, it keeps them renewed. Okay, so let's get onto anti inflammatory foods. And I'm going to redo something that I recently read and it was just there's just such a crazy link between inflammation and mood. And I think it's something that's probably not as well known as other things, but there is such a big link between inflammation in the.
Body and depression.
And I read this it says inflammation is the response produced by the immune system to protect the body from different pathogens, which are basically like things attacking your body, your injuries, and your toxins. But chronic inflammation, which can be caused by stress, poor diet, and an unhealthy lifestyle, can damage cells and organs and increase the risk of a lot of health problems. It appears that inflammatory agents in the blood can break down the barrier between the body and the brain, causing newer inflammation and altering the key circuits in the mind. And that's what causes people to be more at risk of depression. So the more inflammatory foods that we have the bigger risk of our mind and the mechanical processes and the chemical processes in our mind being altered. And it says that people at risk of depression inflammation can actually be the cause for that. It's one of those things where we don't often realize, and it's usually those things that we don't realize are actually happening inside of our body slowly, and it's the thing. It's like silent killer, and I don't want to make it seem so dramatic.
But it is.
That is those things that we don't actually realize every single day that we're doing, but that have such a big impact in the future or like it's slowly wearing away at things in our body. And so an anti inflammatory diet or at least increasing the amount of anti inflammatory foods in our body is just so important. And you know, it's actually very easy to get them. So there's something called phyto nutrients, the compounds that give plants these like rich colors, and they are rich in anti inflammatory compounds, and so most fruits and vegetables are full of them. Deep colors of reds, oranges, yellows, blues, and greens all of this. I think the best way to think about it is when you're having a you've got a plate of food in front of you, making sure that you've got an array of different colors of vegetables and pulses and grains and all those things can really help to give you an indication of this is a balanced meal.
That I'm eating.
And it's such a simple way to identify that. But actually, if you start looking at your meals, you'll probably notice, Oh, I'm missing this color today, I'm missing this color today. Haven't eaten enough of this color? This plate today is full of just browns and white foods. And so it's a really good way to start without having to be too calculative, to just start seeing your plate and saying, hey, like, how much variety and how much color do I have on my plate? So leafy greens, blueberries, strawberries, carrots, sweet potatoes, blackberries, beat trooths. I was reading somewhere like how long does it actually take to notice a change to actually create change in your body when you have a lot of inflammation, And it says incorporating these foods into your diet for a minimum of a month, Within a month, you will start to notice the changes that your body is feeling, like you will start feeling changes in your body. So give it a go for a month. I feel like there is no time like the present, and no matter how much wealth you have, it makes no difference. Without health, you can't fulfill your purpose, you can't fulfill your dreams, Like health is the core part for us to be able to fulfill every single part of our other life, whether it's with our family, our friends, our work, our joy, our fun that we have in our life, Like if we don't have health, it's so hard to do any of those other things. And so if you're going to invest in anything, then health is probably the place. Actually, in my thirties, like when I hit my thirties, I made such a conscious decision to start prioritizing where I was spending my money, and that was towards health. So I could go out to eat a meal, or I could go to do a cold plunge and spend my money on that. I could go to a sauna and spend my money on that. And so I really think it's we shouldn't see health shouldn't be a luxury, and unfortunately, in a lot of countries, healthcare is a luxury, and that's extremely sad. But in the ways where if we do have a choice where I'm going to be spending a little bit on myself, let me try and invest that in my health and you will see the repercussions of that are just so abundant. They just reflect in so many different areas of your life. And the next one is iron. Now, iron deficiency leads to poor oxygen uptakes. So the less iron that you have in the body, the less blood cells that are being produced, the less oxygen that's traveling around your body and up to your brain, and the less oxygen you have. I mean, look, we all know you need oxygen to literally live, like you can't live life without oxygen, and so the less oxygen you have, the lower your mood is and.
Your brain is just not functioning as well.
So a lot of this is to do with brain function and actually feeding your brain, Like what am I feeding my brain? So it's about brain food, which equals mood food. The type of food you can get, you know, iron from nuts, beans, pulses, legomes, leafy greens, so many different places, B vitamins, you can take supplements for all of these as well. By the way, iron and vitamin D are ones that I know you can get shots for. I get vitamin D shots, but you can also get vitamin B twelve shots, I think, which is what I'm going to start taking too, because I have low B twelve. But B vitamins help to actually convert the food that you're eating into the fuel in your body, and they help your body stay energize and to repair any damage that's done in the body. They also support your immune function, your digestion, your circulation, your hormonal health, your sleep, your nerves. So B vitamins are just so crucial for your mental health. They help to reduce stress and also have been shown to prevent memory loss, which is amazing. And there have been plentiful studies done to show that deficiency in vitamin B is actually linked to depression, anxiety, and lots of other mood disorders. And so you can get all your BE vitamins from leafy greens, root vegetables, fresh and dried fruits, avocados, so many. Listen, you know what, That's why Google is so amazing. You can google where you can get everything from, print it out, stick it on your fridge so that you know, you're like, oh, okay, I know that I've checked off these bits I've had. If I'm low in a certain thing, I'll usually do that. I'll look up what I need to be having in the weekend. I'll order that for my weekly shop to make sure that I've got those ingredients so I know I'm getting them in somewhere. We've got magnesium next. Now, magnesium is I've known magnesium for sleep. I know that when there is a lack of magnesium in the body, it can really affect the way that your sleep cycle is and also to help relax your body too. Magnesium can be used at night, taken as a supplement to help relax the body and help to promote sleep. Cortisol is the hormone in your body that's produced during your stress response, and magnesium actually helps your body to metabolize quartisol because if there's too much of this stress hormone that's left in your blood, that can cause a lot of stress in your body and it's making you continually stay in that fight or flight mode. And so magnesium is needed to be able to digest the quartisol that's produced or to actually get rid of the quartisol. That's produced and gone into your bloodstream, and so it doesn't linger around your body for too long, you don't feel on edge too for too long. And you can get magnesium from cashews, different nuts, and seas, leafy greens like spinach, your beans, your almonds, your avocados, dark chocolate, which is a nice one to know about.
We've got a few more hair, I think only a couple more.
So. Vitimin D is our next one, and low vitamin D levels have really been associated associated in many studies with depression. I can completely relate in the sense that whenever I have low vitamin D levels, I can really feel it in my body so much. I wake up and I don't feels enthusiastic about life. I just feel really lethargic. I don't feel like I've had enough sleep, and all of that really ends up affecting your mood throughout your day. And so trying to increase your levels of vitamin D, whether it is going outside in the amazing sunshine or eating foods that are fortified with vitamin D, or taking supplements as well, there's a few different ways you can get it. I personally prefer with B twelve with vitamin D and actually with most of my supplements, I prefer getting them in liquid form because they absorb into your bloodstream faster. Sometimes I find with a lot of supplements when they're in pill form, it's hard for your summer to digest, especially if it's got that kind of clear jelly coating on the outside.
It sometimes upsets my stomach, and.
So I find the liquid forms a little bit easier to absorb. And vitamin D actually helps the convert amino acids into serotonin, which is the happy hormone in the body. So essential for the production of your happy hormone, which.
Makes you feel great.
So we spoke about healthy fats earlier and just going off that we need amigas in our life. Now.
There are different types of amigas.
There's a Mega six, Amiga nine, there are so many different amigas. But a good source of amigas are ground flax seeds actually, or even flax seeds. You can just sprinkle them on top of your breakfast. That's usually how I use them. I have a good nut and seed mix that I actually use in the morning to sprinkle over my protein, shake over my oatmeal, whatever I'm having in the morning, just to make sure I'm getting that mix of nuts and seas and it actually tastes so good. You just can throw whatever nuts and seeds you have in the house into a grinder, grind them up into kind of like a coarse texture, and you can just sprinkle them over everything. It's an easy way to just get those nutrients in without you having to think about it too much, and you can bulk make it too. You also get your amigas in things like coliflower or kidney beans, broccoli, and again just to remind you that this links back to your brain being sixty percent fat, and so these all feed into that healthy, nourished brain cells in your body. And then last one I'm going to actually share is there's a few other ones, but I think I'm gonna cap it at.
This is folic acid.
Folic acid, and this is usually you can be I think women are more deficient in folic acid or folate than men, and low folic acid diets can also cause low serotonin levels in our brains, and so taking supplements or eating folia rich foods have been shown to help people who suffer from depression. So foli rich foods are things like spinach, asparagus, a lot of your greens, your beans like pinto beans, black beans, navy beans, kidney beans, broccoli, beetroot, papaya, Brussels sprouts. Honestly, every time I talk about vegetables that get so excited, like my brain really gets like a hit of dopamine every time I talk about them, because just the colors and the vibrancy of them just make me so happy.
But I'm going to leave it at that.
So the essential ones let me just because I know it sounded like a lot, but it really wasn't. It's your proteins, your fats, your antioxidants, your anti inflammatory foods, your iron bea vitamin, magnesium, vitamin d amigas which plays into fats, and your folic acid. And you know, if you noticed, and I'm sure you did, most of the things on each of those lists of where you can get them were very similar.
It was all based around.
A variety of vegetables, fruits, proteins like beans, pulses, lentils, legomes, and your healthy fats and that was and again a lot of those were avocados and things that were already included in those lists. So eating healthy and trying to incorporate this. You might be thinking, oh my goshw am I going to incorporate all of these things into my diet. There's so many things, the proteins, the fats, that all the different vitamins and minerals. But actually, even if you pick one thing from each section to just add an extra bit of into your life, that would make a difference. And I really do think it's about planning. You have to just print out everything that you want or write down a list of the vegetables you're going to rotate every single week, what you're gonna buy, and that can help so much with getting in all the nutrients that you need. But essentially, looking at your plate, it's a bit of more of just common sense. Look at your plate and see have I got a variety of colors, a variety of textures, a variety of foods, vegetables, everything that I need. Think about your meals throughout the day and you should be able to hit those levels of nutrients that you really need in your life. It's usually when we have an imbalance, when we're having a lot of processed foods, sugars, packaged foods, where we end up missing out on these nutrients, and even if they are in those foods, sometimes they're just cooked in the wrong way or create or made in the wrong way, so we're not actually getting the benefits of those wonderful fruits and vegetables. There is a huge link between your gut and your mood and your brain. You know, there's always this gut and brain link that is spoken about, and essentially, when you have a healthy gut, it allows your body. I'm just going to break it down so simply because this is really all you need to know. When you have a healthy gut, your gut is able to digest the food properly. When your food is digested properly, it's able to extract all the nutrients that the rest of your body needs, including your brain, and including every single part of your body that produces the happy hormones or blocks the negative hormones. All the balancing of your hormones that you need is going to be produced by having the right amount of nutrients feeding into those parts of your body. And so having a healthy gut is so important because the weakier digestion, the more likely food will not be digested properly. When food is not digested properly. In Iraeta, it's called armor, which means toxins. Toxins build up in the body. So the more toxins you have in the body, the more undigested food you have in the body. It also feels like, you know, your body reacts to having toxins in the body, so it feels like there's unwanted things in the body. That feels like there's things in your body which should not be there. And when your body feels like that, it can't function properly. It cannot function optimally. And so simple things you can do to try and help with your gut if you're noticing your gut is not great, And there are so many different ways of knowing that, Like one of them is how are you pooping? Notice and take account of what's happening with my body once I've eaten. How is it reacting? Are you burping a lot? Are you bolting a lot? Do you get acid reflux?
Like?
What is your system telling you after you're eating? And that should give a good reflection of whether your gut is healthy and strong and able to digest the foods you're eating, and if not, try things like probiotics, prebiotics it really helps to strengthen the.
Guts of microbiome and the barrier.
To make sure it's able to identify and notice when there are things that your body's finding hard to digest and know how to get rid of them. And also the more variety of foods that you eat, by the way, the more variety that you have, the more vary the microbiome in your gut is. The microbiome is like all the bacteria that helps it helps with the digestion that that helps to provide that kind of feeds off the food that you are putting into your stomach to extract the nutrients. And so the wider variety of microbiome you have, the healthier it's known your gut is known to be. And having foods like sour kraut, kimchi, fermented foods, and also those probiotic supplements that can really help to keep your gut microbiome efficient. And the last thing I wanted to share this is going to be the final topic of mood foods is glucose spikes in the body. Glucose is spiked through so many different foods that we eat, but often we don't we feel it, but we don't realize that that's why we're feeling that way, and simple things like eating meals at regular times will help to stabilize your blood sugar. Making sure you're having meals at the same time every single day helps the regular your appetite, your mood, your energy levels, and when you skip meals, it actually leads to the reduced ability to control your glucose spipes spikes, and therefore controlling your emotions. If you think about it, whenever you feel like you're lower energy or your blood, you feel like you're sugar levels have dropped and you need a sudden surge of energy where you go for your sugary foods or your chocolates or whatever it is. You notice your mood drops, Like when my sugar levels drop, I notice I'm like flat out, I can't function, I can't talk. I'm like someone needs to you just can't talk to me right now. I'm just not in the right mindset. And at the same time, when I feel my blood sugar suddenly like go up really really fast after having something sweet, it feels good for a second, but it really has a negative downtime as I'm coming off that sugar high. Those foods are everything that you already know. Okay, it's the refined grains, the refined sugars. They all have the ability to create these mood swings and sugar spikes, and the sugar crashes actually are the symptoms of that are dull, foggy mind, feeling lethargic after feeling extremely hyperactive, and furthers your kind of cycle of unhealthy cravings. And it says sometimes when you start off with the sugary meal at the beginning of the day, it almost triggers your craving response, and so you're wanting that throughout the whole day. And glucose Goddess that I was telling you about, she actually speaks about how and it.
Was interesting when I was listening to her speak.
I remember when I was a dietitian and I used to have diabetes patients and I used to be part of a diabetes clinic, and I would always tell them about I learned about how you can have foods with which are rich in carbohydrates, rich in sugar. You don't have to cut them out, but it's about how you eat them, not what you're eating. So what are you supplementing them with? So Let's say you're having something which is quite high in sugar, adding in fats and fiber to that meal, or if you're having a white piece of bread, one choose whole grain. But also which is going to slow down how the food is broken into your broken down into glucose in the body. Because you have your healthy fats, you have your nuts, your seeds, if you are having a piece of bread at avocado to it, all of that helps to slow down the release of glucose into your blood, and so it reduces the crazy spike that ends up happening all the fluctuations. And that's exactly what the Glucose Goddess was sharing when I was listening to her. She says that you have to eat your food in a specific order, and I find this really interesting. I'm actually going to try to do this, and you can reduce your glucose spikes by seventy five percent just by changing the order in which you eat your food. So she says, you should eat your vegetables first, your proteins, your fat, and then last you should eat your starches and your sugars.
And apparently this really helps. It almost like lines.
Your stomach and it lines your body with I think she calls it like a mesh before you have your starches and your sugars, and so it slows down the absorption. It creates almost like a barrier before you have the foods that will spike your blood sugar levels. And so, honestly, all of this to say, do your blood tests, get your body checked, find out what your deficiencies are, find out if those are the causes of your mood swings, your ups and downs, your low moods, if you've been struggling with that for a long time. You don't have to live like that, So try your best to find out and explore and investigate what is happening in my body and how can I resolve this. There's also something if you are noticing it's you know you're having these sugar spikes, you can do this thing. I think it's like a continuous glucose monitor. I've never done it, but I really want to. You wear it for a certain period of time, for like a couple of weeks, and it shows you what's spiking your blood sugar levels, and you get to see how different foods are, how your body's reacting to different foods, which you can give you an idea of the foods that you should be eating to help stay consistent. So that's another thing if you want to experiment.
A little bit further.
But that is probably the end of this podcast, I think it should be. I think it's been a long one, but I hope that it was a whole podcast full of useful information. Again, take what you want from it, take what you need from it. Take one bite sized piece of information that can you can carry on for this week. Doesn't have to be everything all at once. That is extremely overwhelming. And I also get a bit oversaturated with information sometimes and I'm like, Okay, pick one thing this week and next thing next week, and it's so much more manageable that way. But thank you so much for listening. If you've made it this far, I appreciate you, and these podcasts hopefully will only get better with time as I grow and you grow, and we can create such a wonderful community this way. So thank you again for listening. Whatever emotions you need to release this week, whatever you need to let go of, whatever you need to shed, make sure you do that keep your emotional health strong. And it's okay to be vulnerable sometimes so share your heart with someone.
It'll make you feel so much lighter and so much better. Sending you so much love. Thanks again for tuning in and see you next week. Mm hmmm.
Mm hmmm
Hm
