Feeling Your Best for The Long Game: 8 evidence-based practices for whole body-mind vitality till the day you die.

Your body keeps score, but it also keeps receipts. If you are tired, stiff, or dealing with nagging pain, the problem is often not “age” or a lack of willpower, it is missing body maintenance habits that compound for years. After attending the Long Game Summit hosted by Dr. Kelly Starrett and his wife, we bring you a clear, science-backed system for longevity that fits real life, even if you have zero interest in being a professional athlete. We unpack the biggest gaps most people face today...

• 0:09Speaker 00

  Hey guys and welcome back to another episode of Change Wired Podcast. My name is Angela Shurina, I'm your host, I'm your partner in change, transformation, personal growth, unlocking more of your potential. I'm also your executive coach, master health, sleep, nutrition, recovery, stress management, self-actualization coach, and just someone who is, who's been passionate about unlocking more of our potential, personal, collective growth, evolution, more positive impact. And I'm a huge believer in this idea that there is a superhero living inside each of

• 0:50Speaker 00

  us and we can use different tools and systems and strategies to give that superhero more superpowers. So you get out there, live the most extraordinary superhero life while creating the most positive change and impact in the world you are capable of. And today, guys, I have an interesting podcast to deliver, an interesting conversation. Yesterday, I attended the Long Game Summit, organized, put together by Dr. Kelly Starrett with his lovely wife. Dr. Kelly Starrett is, let me actually read to you a little bit more about Dr. Kelly

• 1:31Speaker 00

  Starrett, he's a physical therapist, author, speaker, CrossFit trainer, author of a bestselling book, Built to Move, number one mobility and movement expert in the world. And they, he and his wife, put together this Long Game Summit where they talked about practices to maintain great state of body, 360 throughout one's life. And on today's podcast, I'm going to share with you a science-backed, evidence-backed practices for you to, if you are not, if you don't have a goal to become a, I don't

• 2:14Speaker 00

  know, professional athlete, or become the fastest, the strongest, the most flexible, or basically, if you're not a professional athlete, you just want to feel great in your body, in your life, you want to move freely, to do whatever it is you want to do, go on adventures, do your work to the best possible ability, feeling limitless, feeling painless, just waking up feeling freaking amazing every single day to, again, get out there and live your best possible life experience. So if you want to do that, you want to learn how to maintain this vehicle that takes you

• 2:55Speaker 00

  through life, your body, which also defines by the way, the state of your mind, how your brain works, because your brain is a part of your body, and the better your body works, the better your brain works, and the better your brain works, the better your mindset is, the more well emotionally you feel as well. So how do you maintain that kind of body that creates this great spirit of adventure and positivity and optimism to, for you to, again, do your best work and live your best life? So that's what this podcast is all about. Yesterday, I attended this Long Game Summit, where Dr. Kelly Starrett and his wife introduced

• 3:36Speaker 00

  me and all the other participants to the practices that we know are important to maintain. And when you do them on a daily basis, not again superhero effort, but something you can do every day, then you're going to feel pretty freaking amazing, like you're limitless superhero getting out there, doing your superhero stuff, living your most adventurous life. So without further ado, let's jump in. First, they shared these statistics about where people are, where people lack the most in terms of maintaining this great state of health and vitality. They talked about how 90% of the people don't eat enough fiber.

• 4:21Speaker 00

  And so many people trying to eat healthy, from my also coaching experience, start to eliminate carbs and fruit and very often vegetables, and like, I'm just going to be on, you know, this lean and mean diet of eating as much protein as possible. But actually, you need those fruit and vegetables, and fiber is hugely important. You have this gut with trillions of bacteria that define every single aspect of your metabolism and your health, and those bacteria eat fiber and they need those fruit and vegetables. Plus, guys, people who look the best, the longest, train the hardest, recover the fastest, they eat their carbs from great sources, like your fruit, your whole grains, your beans.

• 5:05Speaker 00

  Carbs are amazing for performance, the right kind of carbs, not the junk food kind of carbs. And carbs that come with a lot, a lot of fiber, which 90% of the people globally do not eat enough of. And today, we're going to talk about what, how you eat enough fiber, which is not that complicated. And since I started doing that, I'm like, man, I'm just getting better from day one day to the next. Fiber is amazing for you.

• 5:33Speaker 00

  So 90% of people don't eat enough fiber, 90% of people don't eat enough vegetables, like eat your veg. But I understand, you know, I go to any restaurant and the amount of fiber they give you is freaking abysmal. It's so little, you get like a couple of vegetables on your plate and that's supposed to be your vegetable, or by the way, salads, lettuces, even spinach, like leaves, don't have a lot of fiber, you need to eat more like bulky stuff, like your broccoli, like your Brussels sprouts, like, I don't know, your carrots and sweet potatoes. Beans and lentils are whole grains as well, but specifically beans and lentils, they

• 6:13Speaker 00

  are powerhouse, the richest sources of fiber that your gut bacteria love so much. But again, speaking to 90% of the people who don't eat enough vegetables, I understand why, like our culture, our eating out culture, for example, is just not set up in 90% of the places to eat enough fiber or vegetables. And every time I go to a place where they actually give you some vegetables, I'm like, oh my God, this is the best place ever. But anyhow, 90% of people don't eat enough vegetables. And so if you look into your diet, you probably are among those 90%. Well, as a listener of this podcast, maybe not, but 90% of people, again, don't suffer from not eating enough protein, even though protein is everywhere these days.

• 6:58Speaker 00

  But actually, 90% of people don't eat enough fiber and vegetables. And fruit, by the way, is also really amazing and gives you that fiber. So fruit is amazing. I personally eat somewhere about like six, 700 of whole fruit a day from different sources, apples, bananas, pineapples, blueberries, oranges, all kinds of fruit. 80% of people don't meet most basic physical activity guidelines, like doing your 8,000 steps a day, which gives you most of the benefits of steps, right? Most people just don't move enough. Yeah, you go for your workout once a day and then you sit for the rest, I don't know,

• 7:41Speaker 00

  12 hours a day, that is not great practice. What great practice is, you're going to find out a little bit later in a couple of minutes. But yeah, most people, 80% of people, don't meet daily physical movement requirement. You're going to learn about what that requirement is based on evidence and research. 70% of people eat too many calories for their needs, and that is also true for people who are trying to eat healthy. You know, just because the food is healthy, let's even talk about beans or sweet potatoes or avocados or nuts and seeds, just because the food is healthy, or olive oil, it doesn't mean that you can now eat thousands of calories of it.

• 8:23Speaker 00

  No, there is such thing as energy toxicity, when you basically overeat energy on a regular basis, and it doesn't matter whether that comes from, well, it actually does matter because with healthy food, at least you're getting vitamins and minerals and fiber. But even with healthy food, overeating calories is just not good for you. You need to learn in this life how to maintain energy balance. And you might be actually quite good at it if you learn how to listen to your natural hunger cues. Most of people I coach just lost the connection to their normal true hunger. And because of all the processed foods and hacking your dopamine, your reward system,

• 9:08Speaker 00

  because of that, of all of that, a lot of people lost that connection to their true hunger. And one of the key practices is just additionally, is to learn how to eat without distractions. That's how you actually start hearing those signals of fullness and hunger from your body and your brain. But anyhow, 70% of people simply overeat on energy. And again, doesn't matter where it comes from, well, it matters for your health, but healthy food, overeating on healthy food is also not good for you.

• 9:40Speaker 00

  Thirty percent plus of adults get fewer than recommended seven now hours of sleep, not even nine, seven, seven, right? And sleep is number one recovery protocol, which makes everything else better and easier. Your recovery, your mobility, your fitness, your running, your lifting, your mental health, your emotional regulation. Sleep does everything better. And when you get yourself into position, when you don't get enough of it every single night, it's just not gonna end up great. And all of your other habits are gonna be compromised. And I'd say, maybe I'm biased because people who come to me usually have some recoveries and sleep problems.

• 10:25Speaker 00

  But most of the people who come to me, if I hear my sleep is great, that is like an outlier for me. I'm like, oh, my God, I'm like, you just solved eighty percent of our problems here. But anyhow, a lot of people don't sleep well and consistently well. And then they said forty percent of doctor visits are due to some pain. And I'm not lucky. I've put work in with mobility, with flexibility, with recovery. I don't have any pains, right? But a lot of people do, especially as we get older, forties, fifties, sixties. People get more and more pain and think it's age. It's not age, it's poor practices of body maintenance.

• 11:07Speaker 00

  And today you're gonna learn about better practices, how you're gonna do them. That's a trickier question. It's gonna take a lot more than one podcast to talk about that. But at least from this podcast, in a moment, you're gonna know about all of the foundational practices to maintain great health, fitness, mobility, pain-free, energy, full body for life. So ideally, by the time you're ninety or one hundred, you just die without pain and suffering. And one day, you just, you know, in your sleep peacefully, go to another world. But that being said, today we are here and we are talking about eight practices of,

• 11:48Speaker 00

  which have a lot of number eight that will help you to maintain great health, fitness, body, mind and soul. Because healthy body allows the healthy soul, healthy, happy soul to live in this world. So eight habits with a lot of aids. You're gonna learn in a moment how to maintain healthy body, mind and spirit. But before we do that, a short notion that also comes from this long game summit. And it is a quote by James Clear, Atomic Habits author, The Habit Guy. Goals are for people who care about winning once. Systems are for people who care about winning repeatedly.

• 12:33Speaker 00

  So when it comes to long-term health and longevity of movement and fitness and mental, emotional well-being, you wanna create systems and habits around all of the things that you learn today. So you run them without thinking, without decisions on autopilot in every season in your life, in any place, any time. Learning how to do that, that is the goal. The aids only work, so the whole system only work when it works together, right? Sleep supports training, protein supports mobility and your training and your recovery place supports connection. Connection supports consistency. That's what makes the whole system work.

• 13:17Speaker 00

  It's not just a collection of intentions or goals. You know, as a whole body coach, somebody who is certified in fitness and nutrition and sleep and stress management and recovery, in life coaching, in executive coaching, I can tell you one thing, and that's how I developed my methodology, my framework, which is called your best loop. When one thing is missing out of the system, it's like having a three-legged table. One leg is missing, the whole thing collapses. If you don't sleep well, your nutrition, your training, everything gonna be suboptimal, your mental, physical well-being. If you don't eat well, your sleep cannot happen well. And again, this breaks the whole system.

• 13:59Speaker 00

  If your movement is not there, your movement is also needed for healthy self-functioning. You don't function well without movement as a human. And it's also great for your mental and well-being. And also, it helps to utilize your nutrition in a different way, in a much better way, and it helps with sleep. And so you don't have your mobility, your training, then your sleep gonna collapse. And then your connection, your social life gonna collapse. And then you can't play because you're in pain. So you can see how the whole system, it just works together. That's why you need to learn how to put a minimum viable system for yourself. So you start improving in all of the areas.

• 14:40Speaker 00

  Let's jump into those eight practices that were brought up, brought together by Kelly Starrett and his wife in the Long Game Summit. So I'm gonna go through the list, then give a little explanation of each of one and give you an example of a daily routine that was proposed by Dr. Kelly Starrett to put those eight habits into daily practice to maintain great body, mind and spirit for your life, which is, which gonna define quality of your life and how much adventures you're gonna do in your life and how much positive difference you will create in this world.

• 15:25Speaker 00

  So eight habits that have a lot of aids. It's like, you know, infinity. Sleep, eight hours in bed, no phone. So what Dr. Kelly Starrett was talking about, yes, you can't guarantee that you're gonna be sleeping well through those eight now, eight hours every single night. But what you can guarantee with commitment is you can be without technology, without phone, restful in bed for eight hours. When I can't fall asleep and sleep throughout my eight hours for one reason or the other, whether it's nutrition, some stress in my life that I didn't manage well, or maybe caffeine, maybe some social commitments.

• 16:05Speaker 00

  When I don't get, when I'm unable to sleep those eight hours, I put on some breathing practice, some yoga nidra on my phone, which is an airplane phone, and I downloaded those or I have them in some app. And I just listen to that. Or some of my clients also journal, and I do sometimes when I really can't fall asleep. Or just again, I'm listening to this yoga nidra, non-sleep depress protocol. And at some point, I managed to fall asleep and sleep more than if I were to be on my phone or wake up, right?

• 16:48Speaker 00

  So if it's not eight hours of sleep, it is eight hours in bed resting. And rest is the next best thing. Technology-free rest is the next best thing to sleep. So that's habit number one. Habit number two, walk eight thousand steps a day. So ten thousand steps a day has, was never a scientific thing. So if you do eight thousand steps a day, every single day or more, more is better, then you'll hit most of the benefits of having continuous movement in your life. But steps are important. So what is recommended, evidence and science-backed, eight thousand steps a day at a minimum.

• 17:31Speaker 00

  Plants and fiber, eight hundred grams of fruit and vegetables per day to hit your fiber numbers, to hit your vitamin and mineral requirements, electrolyte and all the jazz. Eight hundred grams minimum. Again, eat more if you want, if you love your fruit and veg like I do. Also, beans and lentils are in that fruit and vegetable department as well. And what Dr. Kelly Starrett talked about, which as a mobility expert, as a movement expert, is that the quality of your food, it's not just about fruit and vegetables, it's not just about fiber.

• 18:12Speaker 00

  Actually, higher quality of diet creates, builds higher quality of tissue. So your skin, your muscles, your tendons, ligaments, your collagen, everything you're made of is gonna be higher quality. Think about it, think about that as a building house. If you put in cheap materials, then your house is not gonna be of great quality. It might look nice for a while, but you know, it's gonna be a lot less durable. And when it comes to training, when it comes to recovery, the poorer, the lower the quality

• 18:53Speaker 00

  of your food, even though you might be in your calorie target, you might get leaner, but the quality of your muscles, the quality of your recovery, the quality of your mobility is gonna be compromised. Also, like your bone density, again, your collagen, your skin, your, like all the things that you usually don't see all that much. Good mobility expert will say when they touch your muscles, when they see your skin, they will know like what kind of quality of food you put on your table. They lower the quality of foods, they lower the quality of your muscles even.

• 19:34Speaker 00

  And then you can't really train as hard as somebody with better muscle tissue quality. So that's what you want to understand. Garbage in, garbage out, no way around that. You might be hitting your calorie target, but if those calories come from processed foods, yeah, you're not going to be in a good position. And the older you get, the more you'll see negative side effects of not getting the right quality of food. So fruit and vegetables, eight hundred grams, protein, zero point eight grams per body, for pound of body weight, or about one point six, one point eight grams per kilogram of body weight.

• 20:17Speaker 00

  To give you an idea, I'm fifty four, fifty five kilos. And for me, that means about one hundred grams of protein per day, not food, but protein as a nutrient. I usually hit twice that much. I love my protein and my training, like the sharpness of my mind just goes through the roof. So protein, what you hear from most doctors and recommendations from medical institutions actually is a recommendation for you not to die, not to wither away. But for optimal function, especially if you are active, for optimal health, longevity, that is. Minimum is not the number you want to be getting, you know.

• 20:58Speaker 00

  Protein, fruit and vegetables, minimum is minimum for you to actually try to avoid disease. Optimal function, training, longevity, that is not about minimums. That about maximizing the right stuff, obviously stay in your calorie target. What your body needs to maintain your function and your training and all of your needs. Don't overeat on stuff, but hit maximum amount of protein of fruit and vegetables and all the healthy nutrition as you can, right? And that is what Dr. Calisto Red recommends, based on evidence and science. He works with a lot of professional athletes as well.

• 21:39Speaker 00

  For professional athletes, minimum is definitely not, you know, not something where you want to stay, but zero point eight grams of protein per pound of body weight, or about one point six per kilogram. For me, again, fifty four, fifty five, that's about one hundred grams of protein. So multiply your body weight in cages, your lean body weight in cages by two as a minimum, and get it every day. Then, training, four sessions per week of cardio and strength, strength, strength, training combined. So four sessions a week, it can be longer, they can be shorter.

• 22:19Speaker 00

  But train with weight and train your cardiovascular system, train your fitness, whatever way you like. I personally like high intensity interval training, martial art kind of training, sprints. I do not love running long and boring, but I do love things like hiking, climbing mountains, making my heart pump that way. I prefer interesting stuff. But a four sessions a week, probably, I don't know, twenty, thirty minutes, forty minutes, depends on the intensity and the kind of training that you do. And then mobilize every day for eight minutes as a minimum.

• 23:03Speaker 00

  By mobilizing, they mean doing stuff like foam rolling, doing stretching, flexibility. Basically, finish your training with some ability, flexibility stuff, because your body needs it to maintain proper blood circulation, nutrient delivery, to make sure that you don't compromise certain positions of your tendons and muscles and don't get into pains and don't get your muscles, you know, into knots somewhere. So mobility work is important. I personally do foam rolling every single day. After each of my training, I start with a warm up, I finish with a stretch and that foam rolling.

• 23:44Speaker 00

  Play outside, another habit, which is doing stuff like, I don't know, frisbee and hiking and doing, I don't know, cycling, doing swimming, whatever that might be. Basically, being active with other people, ideally outside, even by your, maybe by yourself, but adding that variety, maybe you do dancing, so eighty minutes or hour, twenty minutes, that's what's recommended. I personally do this, at least one longer hike, about couple of hours here in Cape Town. We are lucky to have lots of mountains and different trails, so I love doing that. But also, whenever I can, playing games, paddle, pickleball, frisbee, doing, I don't know,

• 24:29Speaker 00

  fun runs, playing games on the beach, I love doing that stuff. And then connect with people. It is the common thing among all people living to one hundred years old and more to have really good social connections, relationships, friendships. So Dr. Calisto Red recommends three hours per week of connected, connecting with people. You love people, you admire people who make you feel good, people who support you. I don't know, friends, family, community, three hours per week.

• 25:11Speaker 00

  Just, just communicate with people, talk to people, spend time with people, right? It's for the quality of your life, your well-being and living well into your later years, it's a huge one. So I missed out on that for majority of my life. I'm still young, so now is the time to build it. But these days, social stuff is non-negotiable for me. Having coffees with some friends, you know, I'm an introvert, so bigger crowds do not do that for me usually. But I still try to meet groups of people from time to time, at least once per week.

• 25:51Speaker 00

  I try to split my social time among spending time with friends, doing one-on-one coffee, spending time with people I admire in my professional arena, going at least one event, which is networking with like-minded people in my field. Family time, obviously, I have my parents not close to me, so I call them on WhatsApp every single day. I also communicate, not communicate, but spend time with my partner and just figure out what that mix, social mix for you is.

• 26:32Speaker 00

  And what I've learned and also learned from my clients who are on a more introverted side is that you might feel like you don't necessarily want to meet people all the time, especially going through hard times and challenges. But actually, if you do make a point to talk to someone, to meet with someone who, you know, you have good relationship with, you always feel better, like you always feel better. If you have the right people in your life, spending time with them, always makes you feel better, right? So remember about that when you want to go in and you feel shitty for one reason or the other. People will make you feel better.

• 27:17Speaker 00

  Obviously, again, choose the right people. But also remember, make it a point to remember that people make you feel better. We are social creatures, it's a part of our well-being DNA. And again, the longest living people, one key differentiator, they have great relationships they maintain for life. So, the aids, let's recap. Sleep eight hours in bed, no phone or rest for eight hours. Walk eight thousand steps a day, which is about a couple of twenty-minute walks, which you can also obviously do between things, so walking at work, taking stairs,

• 27:58Speaker 00

  walking further from where you park your car, et cetera. Plants and fiber, eight hundred grams of fruit and vegetables per day. There we include lentils and beans into that fruit and vegetable equation. Protein, zero point eight grams per pound or two grams, one point eight. Basically, your body weight in kilograms multiplied by two, that amount of protein you want to hit. If you are active, get more. Mobilize, do your stretching, your flexibility, your foam rolling for eight minutes a day. Plus, your tissues and pain-free life will thank you for it. Train, you know, they say eight sessions per two weeks, but four times per week.

• 28:40Speaker 00

  Train cardio, strength, training, mix of it, short, long, whatever you can handle, but show up four sessions per week. Play outside for eighty minutes or more, hiking, frisbee, pickleball, whatever it is, get outside. And maybe skiing, you know, for majority of my life, I lived in Siberia and we did sking and ice skating and all kinds of stuff outside in winter as well. So weather is not an excuse. Connect eight hundred, one hundred eighty minutes per week or three hours per week, just connect with people. When in doubt, connect with people. When feeling blue, connect with people. When don't feel like consistency, connect with people.

• 29:23Speaker 00

  Choose the right people and connect with them often. And now the last but not least, how do you make it happen in your day? So the whole system works, so you get to feel your best physically, mentally, spiritually, as many days in a row as possible, living pain-free, purposeful till the rest of your life.

• 29:46Speaker 00

  So how can you make it happen? This is what Dr. Kelly Starrett and his wife recommended. Six to nine AM or, you know, if you're not a morning person, then adjust your timing. So first three hours of your day or so, do some training, get some steps in. Thirty, forty grams of protein per breakfast. I usually hit, I think like fifty. Two hundred fifty grams of fruit and vegetables or more. So that is your morning, first three hours of morning. Obviously hydrate. They did not mention hydration in their eight habits, but drinking water. By the way, needed to hydrate as well here. So drink your water and train, get some steps in.

• 30:28Speaker 00

  Forty plus grams of protein, two hundred fifty, three hundred grams of fruit and vegetables. That is your morning. Whatever that morning is for you again, morning person, night person, you still have your few, first few hours of the day when it is best to start great habits. So you continue doing those great habits. The better your morning is, the better the rest of the day gonna be.

• 30:51Speaker 00

  Then nine to five or like majority of your working time. What can you do in that busy time? Two to three short ten minute walks, I don't know, from parking to lunch, from lunch, running the stairs. Lunch, get additional forty grams of protein plus additional two hundred fifty, three hundred grams of fruit and vegetables. Change positions throughout the day. What it means is be mobile, don't just sit, stand up, maybe do some foam rolling, sit in a cross leg position, stretch, you know, be mobile. Move. Stop caffeine by about one PM. My cutoff time is ten AM because I'm super early morning person. And if I drink my caffeine after twelve PM, forget about it.

• 31:36Speaker 00

  I'm gonna be at ten PM lying in bed, thinking about stuff. So stop your caffeine early and know what your threshold is. So that is nine to five, your working time, right? Walk a lot, eat your protein, eat your fruit and vegetables, keep moving. And then five to nine PM or your last sort of active hours of the day. Take a twenty minutes plus walk, especially great after dinner, great for sleep. Do your ten minutes mobility if you haven't done them so in the morning. Foam rolling, flexibility, stretching, super great before going to bed as well. Prepares your body and mind for rest. Sit on the floor.

• 32:18Speaker 00

  Dr. Kelly Starrett and his wife are huge on sitting on the floor. I usually do my reading sitting on the floor, cross leg position, the thirty minutes plus. That will mobilize your hips, your, uh, the, all the inner thigh muscles, your back, your lower back muscles. You'd be surprised how much magic sitting on the floor does. So thirty minute of floor sitting somewhere in your evening. It's good to have, you know, tables that allow for that as well, which I do. Like those coffee tables are great for floor sitting and doing something on those tables. For dinner, don't forget to hit your protein target, which usually people do, forty grams plus.

• 32:59Speaker 00

  And your fruit and vegetables target, another two hundred fifty to three hundred grams of fruit and vegetables, which is a couple of measuring cups or think, think about a couple of apples, that amount of fruit and vegetables you need to hit per each meal. That's about it. That's how you make the system work. And then obviously after nine to ten PM, in bed, eight hours, no technology or some technology that is sleep friendly. Like I use my phone for different apps, but I put it in airplane mode and there are no notifications, no social media, nothing. I just use it for my meditation apps or something similar, using the friendly light setting for the night.

• 33:42Speaker 00

  So my eyes are not bombarded by, by blue light, which kills a lot of melatonin, which then makes falling asleep and staying asleep a lot harder. And that is your system, guys. Again, what are we doing? The eight, sleep eight hours in bed or rest in bed, no phone for eight hours, walk eight thousand steps a day. Plants, fruits and vegetables, lentils, beans, eight hundred grams per day, protein. Multiply your body weight by two, that's the grams of protein. Mobilize eight minutes a day of recovery work, foam rolling, flexibility, et cetera.

• 34:22Speaker 00

  Train four sessions per week cardio and strength training. About one hour and a half of different like playful activities outside with other people, ideally, preferably. That's how you hit the second target of three hours of connection and socializing per week, which is very important for longevity, consistency of things and just mental, emotional health and wellbeing. And that's about it, guys. A hug. I feel like that's been quite a podcast, more than thirty minutes. Oh, my God, I've been going for a long time, so it's time to wrap up.

• 35:00Speaker 00

  Guys, there is a superhero in you living inside right now and it needs this maintenance. Your body is your vehicle for life. It makes your brain works, it makes your mind works, it health, keeps you healthy mentally, emotionally, spiritually. So take care of it. This is a great system. If you need a list, a link to the recording of the summit, please do let me know. Instagram, Angela Brain Body Coach, Instagram, Angela Brain Body Coach. Or on LinkedIn, Angela Sharina. Everything is linked in the show notes. And till next time, keep taking care of your body.

• 35:42Speaker 00

  Remember, it's a system and remember, that's what allows great life to happen. Till next time, keep doing the eights and keep growing.