WEBVTT
Kind: captions
Language: en

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I<00:00:01.199><c> have</c><00:00:01.439><c> finally</c><00:00:02.879><c> achieved</c><00:00:04.240><c> my</c><00:00:04.480><c> physical</c>

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I have finally achieved my physical
 

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I have finally achieved my physical
health<00:00:05.200><c> goals.</c>

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health goals.
 

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health goals.
Uh<00:00:07.440><c> well</c><00:00:08.000><c> achieving</c><00:00:08.800><c> it's</c><00:00:09.040><c> a</c><00:00:09.200><c> it's</c><00:00:09.360><c> an</c><00:00:09.519><c> ongoing</c>

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Uh well achieving it's a it's an ongoing
 

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Uh well achieving it's a it's an ongoing
process.<00:00:11.280><c> I'm</c><00:00:11.519><c> going</c><00:00:11.599><c> to</c><00:00:11.759><c> share</c><00:00:11.920><c> with</c><00:00:12.160><c> you</c>

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process. I'm going to share with you
 

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process. I'm going to share with you
cheat<00:00:13.519><c> sheets</c><00:00:14.000><c> and</c><00:00:14.240><c> then</c><00:00:15.120><c> all</c><00:00:15.280><c> the</c><00:00:15.440><c> details.</c>

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cheat sheets and then all the details.
 

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cheat sheets and then all the details.
There's<00:00:18.080><c> three</c><00:00:18.320><c> main</c><00:00:18.560><c> points.</c><00:00:20.000><c> First,</c><00:00:21.119><c> take</c>

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There's three main points. First, take
 

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There's three main points. First, take
action.<00:00:22.160><c> You</c><00:00:22.320><c> got</c><00:00:22.400><c> to</c><00:00:22.560><c> get</c><00:00:22.720><c> up.</c><00:00:23.119><c> You</c><00:00:23.279><c> got</c><00:00:23.359><c> to</c><00:00:23.760><c> do</c>

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action. You got to get up. You got to do
 

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action. You got to get up. You got to do
things.<00:00:24.880><c> You</c><00:00:25.039><c> got</c><00:00:25.119><c> to</c><00:00:25.279><c> make</c><00:00:25.439><c> changes</c><00:00:26.160><c> or</c><00:00:26.480><c> you</c>

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things. You got to make changes or you
 

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things. You got to make changes or you
won't<00:00:26.880><c> change.</c>

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won't change.
 

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won't change.
Second,<00:00:29.439><c> as</c><00:00:29.679><c> you</c><00:00:29.840><c> do</c><00:00:30.080><c> that,</c><00:00:31.039><c> you</c><00:00:31.279><c> got</c><00:00:31.359><c> to</c><00:00:31.519><c> be</c>

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Second, as you do that, you got to be
 

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Second, as you do that, you got to be
more<00:00:32.320><c> and</c><00:00:32.480><c> more</c><00:00:32.640><c> aware</c><00:00:32.960><c> of</c><00:00:33.040><c> your</c><00:00:33.280><c> body.</c>

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more and more aware of your body.
 

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more and more aware of your body.
You<00:00:35.440><c> got</c><00:00:35.600><c> to</c><00:00:36.320><c> feel</c>

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You got to feel
 

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You got to feel
where

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where
 

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where
you're<00:00:41.200><c> you're</c><00:00:41.520><c> not</c><00:00:41.760><c> where</c><00:00:41.920><c> you</c><00:00:42.079><c> want</c><00:00:42.160><c> to</c><00:00:42.320><c> be.</c>

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you're you're not where you want to be.
 

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you're you're not where you want to be.
Not<00:00:43.840><c> just</c><00:00:44.000><c> in</c><00:00:44.239><c> the</c><00:00:44.399><c> moment</c><00:00:44.559><c> or</c><00:00:44.800><c> in</c><00:00:44.960><c> the</c><00:00:45.120><c> day,</c>

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Not just in the moment or in the day,
 

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Not just in the moment or in the day,
but<00:00:45.680><c> the</c><00:00:45.920><c> following</c><00:00:46.239><c> days.</c><00:00:47.440><c> What</c><00:00:47.680><c> made</c><00:00:47.920><c> you</c>

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but the following days. What made you
 

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but the following days. What made you
feel<00:00:49.280><c> inflamed</c><00:00:49.840><c> or</c><00:00:50.079><c> your</c><00:00:50.239><c> other</c><00:00:50.480><c> markers</c><00:00:50.879><c> the</c>

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feel inflamed or your other markers the
 

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feel inflamed or your other markers the
next<00:00:51.280><c> day,</c><00:00:51.520><c> the</c><00:00:51.760><c> following</c><00:00:52.079><c> day?</c><00:00:53.280><c> And</c><00:00:53.520><c> three,</c>

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next day, the following day? And three,
 

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next day, the following day? And three,
it's<00:00:54.320><c> got</c><00:00:54.480><c> to</c><00:00:54.640><c> be</c><00:00:54.800><c> sustainable.</c><00:00:55.920><c> If</c><00:00:56.000><c> you</c><00:00:56.239><c> can't</c>

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it's got to be sustainable. If you can't
 

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it's got to be sustainable. If you can't
sustain<00:00:56.800><c> it,</c><00:00:57.039><c> if</c><00:00:57.280><c> it</c><00:00:57.440><c> stresses</c><00:00:57.920><c> you,</c><00:00:58.719><c> it's</c><00:00:58.960><c> not</c>

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sustain it, if it stresses you, it's not
 

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sustain it, if it stresses you, it's not
health.

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health.
 

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health.
So

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So
 

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So
the<00:01:04.080><c> details,</c><00:01:04.479><c> how</c><00:01:04.720><c> how</c><00:01:04.960><c> well</c><00:01:05.199><c> first</c><00:01:05.360><c> of</c><00:01:05.519><c> all,</c>

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the details, how how well first of all,
 

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the details, how how well first of all,
what<00:01:06.560><c> do</c><00:01:06.720><c> I</c><00:01:06.880><c> mean</c><00:01:07.040><c> by</c><00:01:07.360><c> effortless</c><00:01:08.159><c> health?</c>

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what do I mean by effortless health?
 

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what do I mean by effortless health?
I<00:01:10.159><c> mean</c><00:01:10.320><c> that</c><00:01:11.040><c> every</c><00:01:11.360><c> day</c><00:01:12.240><c> I</c><00:01:12.479><c> eat</c><00:01:13.360><c> until</c><00:01:13.680><c> I'm</c>

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I mean that every day I eat until I'm
 

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I mean that every day I eat until I'm
completely<00:01:14.560><c> satisfied.</c>

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completely satisfied.
 

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completely satisfied.
I<00:01:16.400><c> eat</c><00:01:16.640><c> food</c><00:01:18.000><c> that</c><00:01:18.159><c> I</c><00:01:18.400><c> enjoy</c>

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I eat food that I enjoy
 

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I eat food that I enjoy
and

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and
 

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and
it<00:01:22.159><c> makes</c><00:01:22.320><c> me</c><00:01:22.560><c> feel</c><00:01:22.799><c> good</c><00:01:23.280><c> that</c><00:01:23.600><c> day,</c><00:01:24.320><c> the</c><00:01:24.560><c> next</c>

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it makes me feel good that day, the next
 

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it makes me feel good that day, the next
day.<00:01:25.439><c> the</c><00:01:25.759><c> following</c><00:01:26.159><c> day.</c>

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day. the following day.
 

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day. the following day.
It<00:01:28.159><c> puts</c><00:01:28.400><c> me</c><00:01:28.560><c> on</c><00:01:28.960><c> a</c><00:01:29.280><c> a</c><00:01:29.680><c> healthy</c>

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It puts me on a a healthy
 

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It puts me on a a healthy
high<00:01:32.240><c> energy</c><00:01:33.600><c> trajectory.</c>

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high energy trajectory.
 

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high energy trajectory.
As<00:01:36.240><c> I</c><00:01:36.479><c> do</c><00:01:36.640><c> this</c><00:01:37.119><c> in</c><00:01:37.280><c> terms</c><00:01:37.520><c> of</c><00:01:37.680><c> exercise,</c>

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As I do this in terms of exercise,
 

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As I do this in terms of exercise,
I<00:01:40.400><c> don't</c><00:01:40.560><c> do</c><00:01:40.720><c> anything</c><00:01:40.960><c> crazy</c><00:01:41.280><c> in</c><00:01:41.520><c> terms</c><00:01:41.680><c> of</c>

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I don't do anything crazy in terms of
 

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I don't do anything crazy in terms of
exercise.

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exercise.
 

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exercise.
Uh,<00:01:43.759><c> and</c><00:01:44.079><c> it's</c><00:01:44.320><c> completely</c><00:01:44.640><c> integrated</c><00:01:45.040><c> to</c><00:01:45.280><c> my</c>

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Uh, and it's completely integrated to my
 

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Uh, and it's completely integrated to my
day.<00:01:46.399><c> I</c><00:01:46.640><c> work</c><00:01:46.799><c> on</c><00:01:47.040><c> the</c><00:01:47.200><c> computer.</c><00:01:48.479><c> I</c><00:01:48.720><c> get</c><00:01:48.880><c> tired</c>

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day. I work on the computer. I get tired
 

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day. I work on the computer. I get tired
of<00:01:49.280><c> sitting.</c><00:01:50.320><c> I</c><00:01:50.640><c> stand</c><00:01:50.880><c> up.</c><00:01:51.439><c> I</c><00:01:51.680><c> lift</c><00:01:51.840><c> some</c>

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of sitting. I stand up. I lift some
 

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of sitting. I stand up. I lift some
weights<00:01:52.240><c> or</c><00:01:52.399><c> do</c><00:01:52.560><c> push-ups.</c><00:01:53.680><c> Go</c><00:01:53.840><c> for</c><00:01:54.000><c> a</c><00:01:54.159><c> walk.</c>

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weights or do push-ups. Go for a walk.
 

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weights or do push-ups. Go for a walk.
On<00:01:55.840><c> the</c><00:01:56.000><c> average</c><00:01:56.320><c> day,</c><00:01:57.680><c> I</c><00:01:57.920><c> probably</c><00:01:58.240><c> spend</c>

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On the average day, I probably spend
 

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On the average day, I probably spend
about<00:01:58.719><c> 10</c><00:01:58.880><c> or</c><00:01:59.119><c> 15</c><00:01:59.360><c> minutes</c><00:01:59.680><c> lifting</c><00:02:00.000><c> weights</c>

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about 10 or 15 minutes lifting weights
 

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about 10 or 15 minutes lifting weights
and<00:02:01.439><c> about</c><00:02:01.600><c> an</c><00:02:01.840><c> hour</c><00:02:02.079><c> walking.</c>

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and about an hour walking.
 

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and about an hour walking.
Nothing<00:02:04.240><c> crazy.</c><00:02:05.680><c> I</c><00:02:06.000><c> don't</c><00:02:06.320><c> I</c><00:02:06.560><c> don't</c><00:02:06.719><c> track</c><00:02:07.040><c> my</c>

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Nothing crazy. I don't I don't track my
 

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Nothing crazy. I don't I don't track my
reps.<00:02:07.840><c> I</c><00:02:08.080><c> don't</c>

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reps. I don't
 

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reps. I don't
uh<00:02:10.879><c> push</c><00:02:11.200><c> myself</c><00:02:11.599><c> too</c><00:02:11.920><c> hard.</c>

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uh push myself too hard.
 

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uh push myself too hard.
I<00:02:13.760><c> don't</c><00:02:13.920><c> usually</c><00:02:14.319><c> push</c><00:02:14.560><c> myself</c><00:02:14.959><c> to</c><00:02:15.120><c> to</c>

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I don't usually push myself to to
 

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I don't usually push myself to to
exhaustion<00:02:16.080><c> or</c><00:02:16.720><c> to</c><00:02:16.959><c> the</c><00:02:17.120><c> point</c><00:02:17.200><c> of</c><00:02:17.360><c> failure</c>

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exhaustion or to the point of failure
 

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exhaustion or to the point of failure
with<00:02:17.920><c> with</c><00:02:18.400><c> weights.</c><00:02:19.360><c> Sometimes,</c><00:02:20.080><c> just</c><00:02:20.239><c> if</c><00:02:20.400><c> I</c>

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with with weights. Sometimes, just if I
 

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with with weights. Sometimes, just if I
feel<00:02:20.720><c> like</c><00:02:20.879><c> it,</c><00:02:21.840><c> I</c><00:02:22.080><c> listen</c><00:02:22.319><c> to</c><00:02:22.400><c> my</c><00:02:22.640><c> body.</c>

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feel like it, I listen to my body.
 

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feel like it, I listen to my body.
And<00:02:25.920><c> in</c><00:02:26.160><c> terms</c><00:02:26.400><c> of</c>

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And in terms of
 

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And in terms of
my<00:02:28.400><c> hormonal</c><00:02:28.959><c> and</c><00:02:29.200><c> immune</c><00:02:29.520><c> system</c><00:02:29.840><c> health,</c>

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my hormonal and immune system health,
 

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my hormonal and immune system health,
uh<00:02:32.879><c> I</c><00:02:33.519><c> basically</c><00:02:34.000><c> never</c><00:02:34.319><c> get</c><00:02:34.480><c> sick.</c><00:02:35.519><c> My</c>

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uh I basically never get sick. My
 

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uh I basically never get sick. My
hormones<00:02:36.319><c> are</c><00:02:36.720><c> completely</c><00:02:37.200><c> stabilized.</c>

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hormones are completely stabilized.
 

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hormones are completely stabilized.
Uh<00:02:39.200><c> my</c><00:02:39.440><c> immune</c><00:02:39.760><c> system</c><00:02:40.160><c> is</c>

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Uh my immune system is
 

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Uh my immune system is
completely<00:02:42.400><c> prepped,</c><00:02:43.680><c> not</c><00:02:44.000><c> fighting</c>

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completely prepped, not fighting
 

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completely prepped, not fighting
anything.

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anything.
 

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anything.
uh<00:02:46.480><c> so</c><00:02:46.640><c> that</c><00:02:46.959><c> the</c><00:02:47.200><c> moment</c><00:02:47.440><c> I</c><00:02:47.760><c> am</c><00:02:48.000><c> exposed</c><00:02:48.480><c> to</c>

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uh so that the moment I am exposed to
 

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uh so that the moment I am exposed to
something<00:02:49.440><c> like</c><00:02:49.760><c> recently</c><00:02:50.239><c> I</c><00:02:50.480><c> was</c><00:02:50.640><c> exposed</c><00:02:50.959><c> to</c>

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something like recently I was exposed to
 

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something like recently I was exposed to
neuroirus

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neuroirus
 

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neuroirus
influenza<00:02:54.879><c> different</c><00:02:55.120><c> things</c>

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influenza different things
 

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influenza different things
I<00:02:56.879><c> basically</c><00:02:57.280><c> don't</c><00:02:57.519><c> get</c><00:02:57.840><c> ill</c><00:02:58.640><c> uh</c><00:02:58.720><c> I</c><00:02:58.959><c> have</c><00:02:59.040><c> no</c>

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I basically don't get ill uh I have no
 

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I basically don't get ill uh I have no
no<00:02:59.680><c> symptoms</c><00:03:00.879><c> everyone</c><00:03:01.280><c> around</c><00:03:01.599><c> me</c><00:03:02.480><c> falls</c>

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no symptoms everyone around me falls
 

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no symptoms everyone around me falls
very<00:03:03.120><c> sick</c>

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very sick
 

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very sick
and<00:03:05.200><c> though</c><00:03:05.440><c> I</c><00:03:05.680><c> was</c><00:03:05.840><c> exposed</c><00:03:06.159><c> to</c><00:03:06.319><c> the</c><00:03:06.480><c> same</c>

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and though I was exposed to the same
 

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and though I was exposed to the same
virus<00:03:07.680><c> or</c><00:03:08.239><c> whatever</c><00:03:09.680><c> um</c><00:03:10.319><c> I'm</c><00:03:10.640><c> relatively</c>

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virus or whatever um I'm relatively
 

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virus or whatever um I'm relatively
unaffected

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unaffected
 

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unaffected
So,

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So,
 

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So,
uh,

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uh,
 

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uh,
I've<00:03:18.879><c> been</c><00:03:18.959><c> on</c><00:03:19.120><c> a</c><00:03:19.280><c> long</c><00:03:19.440><c> journey</c><00:03:19.680><c> to</c><00:03:19.840><c> get</c><00:03:20.000><c> here.</c>

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I've been on a long journey to get here.
 

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I've been on a long journey to get here.
I<00:03:21.360><c> used</c><00:03:21.599><c> to</c><00:03:22.159><c> exercise</c><00:03:22.720><c> a</c><00:03:23.040><c> crazy</c><00:03:23.440><c> amount.</c><00:03:24.879><c> Uh,</c>

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I used to exercise a crazy amount. Uh,
 

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I used to exercise a crazy amount. Uh,
in<00:03:25.360><c> my</c><00:03:25.599><c> 20s,</c><00:03:26.159><c> I</c><00:03:26.400><c> would</c><00:03:26.560><c> bike</c><00:03:26.879><c> at</c><00:03:26.959><c> least</c><00:03:27.360><c> 20</c><00:03:27.840><c> 20</c>

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in my 20s, I would bike at least 20 20
 

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in my 20s, I would bike at least 20 20
miles<00:03:28.319><c> a</c><00:03:28.560><c> day.</c><00:03:29.840><c> So,</c><00:03:30.239><c> at</c><00:03:30.480><c> certain</c><00:03:30.799><c> points,</c>

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miles a day. So, at certain points,
 

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miles a day. So, at certain points,
uh,<00:03:32.799><c> I</c><00:03:33.040><c> would</c>

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uh, I would
 

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uh, I would
go<00:03:34.720><c> to</c><00:03:34.799><c> the</c><00:03:34.959><c> gym.</c>

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go to the gym.
 

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go to the gym.
Uh,<00:03:36.879><c> I</c><00:03:37.120><c> was</c><00:03:37.280><c> I</c><00:03:37.599><c> was</c><00:03:37.760><c> trying</c><00:03:38.080><c> to</c><00:03:38.560><c> eat</c><00:03:39.040><c> healthy,</c>

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Uh, I was I was trying to eat healthy,
 

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Uh, I was I was trying to eat healthy,
my<00:03:39.840><c> concept</c><00:03:40.159><c> of</c><00:03:40.319><c> healthy.</c><00:03:41.519><c> Um,</c><00:03:41.920><c> but</c><00:03:42.239><c> I</c><00:03:42.480><c> I</c>

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my concept of healthy. Um, but I I
 

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my concept of healthy. Um, but I I
didn't<00:03:42.959><c> have</c><00:03:43.120><c> the</c><00:03:43.280><c> right</c><00:03:43.519><c> information</c>

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didn't have the right information
 

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didn't have the right information
and<00:03:45.599><c> I</c><00:03:45.840><c> kind</c><00:03:46.000><c> of</c><00:03:46.080><c> thought</c><00:03:46.239><c> that</c><00:03:46.400><c> I</c><00:03:46.560><c> could</c><00:03:46.720><c> fix</c>

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and I kind of thought that I could fix
 

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and I kind of thought that I could fix
it<00:03:47.040><c> with</c><00:03:47.280><c> exercise</c>

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it with exercise
 

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it with exercise
and

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and
 

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and
I<00:03:52.239><c> had</c><00:03:52.400><c> a</c><00:03:52.560><c> lot</c><00:03:52.720><c> of</c><00:03:52.879><c> chronic</c><00:03:53.519><c> issues.</c>

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I had a lot of chronic issues.
 

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I had a lot of chronic issues.
Uh,<00:03:55.440><c> I</c><00:03:55.680><c> had</c><00:03:55.920><c> chronic</c><00:03:56.239><c> sinus</c><00:03:56.640><c> issues,</c>

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Uh, I had chronic sinus issues,
 

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Uh, I had chronic sinus issues,
congestion,<00:03:57.840><c> and</c>

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congestion, and
 

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congestion, and
um,

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um,
 

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um,
asthma,<00:04:02.080><c> allergies.</c>

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asthma, allergies.
 

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asthma, allergies.
Uh<00:04:04.080><c> I</c><00:04:04.319><c> would</c><00:04:04.480><c> often</c><00:04:05.040><c> have</c><00:04:06.000><c> indigestion,</c>

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Uh I would often have indigestion,
 

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Uh I would often have indigestion,
um<00:04:08.480><c> stomach</c><00:04:09.599><c> discomfort</c><00:04:10.400><c> and</c><00:04:10.720><c> problems.</c>

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um stomach discomfort and problems.
 

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um stomach discomfort and problems.
Uh<00:04:12.720><c> I</c><00:04:13.040><c> have</c><00:04:13.680><c> systemic</c><00:04:14.239><c> inflammation</c>

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Uh I have systemic inflammation
 

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Uh I have systemic inflammation
um<00:04:16.479><c> which</c><00:04:16.959><c> the</c><00:04:17.199><c> the</c><00:04:17.440><c> final</c><00:04:17.759><c> boss</c><00:04:18.079><c> of</c><00:04:18.160><c> of</c><00:04:18.479><c> my</c>

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um which the the final boss of of my
 

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um which the the final boss of of my
health<00:04:18.799><c> issues</c><00:04:19.199><c> is</c><00:04:20.160><c> uh</c><00:04:20.320><c> seereetic</c><00:04:20.880><c> dermatitis</c>

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health issues is uh seereetic dermatitis
 

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health issues is uh seereetic dermatitis
which<00:04:21.919><c> has</c><00:04:22.079><c> been</c><00:04:22.240><c> causing</c><00:04:22.720><c> hair</c><00:04:22.960><c> loss</c><00:04:24.080><c> and</c>

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which has been causing hair loss and
 

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which has been causing hair loss and
inflammation<00:04:25.440><c> all</c><00:04:25.680><c> around</c><00:04:25.919><c> my</c><00:04:26.160><c> scalp.</c>

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inflammation all around my scalp.
 

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inflammation all around my scalp.
And<00:04:28.320><c> I'm</c><00:04:28.720><c> finally</c><00:04:29.120><c> finally</c><00:04:30.320><c> uh</c><00:04:31.759><c> broken</c><00:04:32.160><c> the</c>

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And I'm finally finally uh broken the
 

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And I'm finally finally uh broken the
back<00:04:32.800><c> of</c><00:04:33.120><c> the</c><00:04:33.440><c> of</c><00:04:33.680><c> the</c><00:04:33.840><c> dermatitis</c><00:04:34.560><c> and</c><00:04:34.800><c> it's</c>

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back of the of the dermatitis and it's
 

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back of the of the dermatitis and it's
steadily<00:04:36.080><c> cleansing</c><00:04:36.479><c> out</c><00:04:36.720><c> now.</c><00:04:37.040><c> My</c><00:04:37.199><c> hair's</c>

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steadily cleansing out now. My hair's
 

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steadily cleansing out now. My hair's
grown<00:04:37.759><c> back.</c><00:04:38.160><c> I'm</c><00:04:38.400><c> so</c><00:04:38.720><c> I'm</c><00:04:38.960><c> so</c><00:04:39.199><c> freaking</c>

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grown back. I'm so I'm so freaking
 

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grown back. I'm so I'm so freaking
happy.<00:04:40.240><c> Two</c><00:04:40.560><c> decades</c><00:04:40.800><c> of</c><00:04:40.960><c> hair</c><00:04:41.199><c> loss</c><00:04:41.520><c> and</c><00:04:41.759><c> now</c>

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happy. Two decades of hair loss and now
 

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happy. Two decades of hair loss and now
it's<00:04:42.080><c> it's</c><00:04:42.400><c> reversing.</c>

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it's it's reversing.
 

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it's it's reversing.
So<00:04:46.240><c> um</c>

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what<00:04:49.680><c> changed?</c>

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what changed?
 

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what changed?
uh<00:04:52.880><c> as</c><00:04:53.120><c> I</c><00:04:53.280><c> said</c><00:04:53.759><c> the</c><00:04:54.080><c> the</c><00:04:54.320><c> third</c><00:04:54.560><c> point</c>

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uh as I said the the third point
 

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uh as I said the the third point
sustainability

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sustainability
 

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sustainability
I<00:04:58.639><c> was</c><00:04:58.800><c> trying</c><00:04:59.199><c> lots</c><00:04:59.440><c> of</c><00:04:59.600><c> extreme</c><00:05:00.080><c> things</c>

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I was trying lots of extreme things
 

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I was trying lots of extreme things
which<00:05:01.440><c> I</c><00:05:01.600><c> know</c><00:05:01.680><c> a</c><00:05:01.840><c> lot</c><00:05:01.919><c> of</c><00:05:02.000><c> you</c><00:05:02.160><c> probably</c><00:05:02.479><c> do</c>

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which I know a lot of you probably do
 

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which I know a lot of you probably do
you<00:05:02.880><c> try</c><00:05:03.040><c> an</c><00:05:03.199><c> extreme</c><00:05:03.520><c> diet</c><00:05:04.960><c> so</c><00:05:05.199><c> on</c><00:05:05.520><c> and</c>

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you try an extreme diet so on and
 

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you try an extreme diet so on and
uh<00:05:07.919><c> overall</c><00:05:08.400><c> it</c><00:05:08.639><c> wasn't</c><00:05:08.880><c> working</c>

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uh overall it wasn't working
 

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uh overall it wasn't working
uh<00:05:10.479><c> because</c><00:05:10.720><c> there</c><00:05:10.880><c> there</c><00:05:11.199><c> were</c><00:05:11.360><c> many</c><00:05:11.680><c> factors</c>

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uh because there there were many factors
 

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uh because there there were many factors
that<00:05:12.720><c> were</c><00:05:13.600><c> at</c><00:05:13.840><c> play</c><00:05:14.080><c> and</c><00:05:14.320><c> going</c><00:05:14.720><c> hard</c><00:05:15.039><c> and</c>

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that were at play and going hard and
 

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that were at play and going hard and
hard<00:05:15.520><c> on</c><00:05:15.759><c> just</c><00:05:16.080><c> exercise</c><00:05:16.720><c> or</c><00:05:17.680><c> something</c><00:05:17.919><c> like</c>

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hard on just exercise or something like
 

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hard on just exercise or something like
that<00:05:19.280><c> um</c>

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that um
 

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that um
couldn't<00:05:21.759><c> fix</c><00:05:22.320><c> the</c><00:05:23.039><c> the</c><00:05:23.440><c> whole</c><00:05:23.680><c> picture.</c>

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couldn't fix the the whole picture.
 

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couldn't fix the the whole picture.
And<00:05:25.520><c> for</c><00:05:25.759><c> instance,</c><00:05:26.080><c> you</c><00:05:26.240><c> know,</c><00:05:26.320><c> I</c><00:05:26.479><c> had</c><00:05:26.720><c> taken</c>

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And for instance, you know, I had taken
 

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And for instance, you know, I had taken
antibiotics

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antibiotics
 

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antibiotics
and<00:05:29.199><c> eaten</c>

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and eaten
 

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and eaten
lots<00:05:31.120><c> of</c>

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lots of
 

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lots of
processed<00:05:33.440><c> foods</c><00:05:33.759><c> and</c><00:05:33.919><c> so</c><00:05:34.080><c> on</c><00:05:34.240><c> that</c><00:05:34.479><c> had</c>

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processed foods and so on that had
 

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processed foods and so on that had
destroyed<00:05:35.360><c> my</c><00:05:35.600><c> my</c><00:05:36.479><c> gut</c><00:05:37.680><c> microbiome</c><00:05:39.039><c> and</c><00:05:39.919><c> which</c>

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destroyed my my gut microbiome and which
 

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destroyed my my gut microbiome and which
had<00:05:40.320><c> destroyed</c><00:05:40.639><c> my</c><00:05:40.800><c> immune</c><00:05:41.120><c> system.</c>

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had destroyed my immune system.
 

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had destroyed my immune system.
And<00:05:43.280><c> these</c><00:05:43.600><c> together</c><00:05:44.080><c> had</c><00:05:45.440><c> caused</c><00:05:45.919><c> a</c><00:05:46.160><c> terrain</c>

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And these together had caused a terrain
 

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And these together had caused a terrain
and<00:05:46.800><c> environment</c><00:05:47.360><c> where</c>

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and environment where
 

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and environment where
uh<00:05:49.280><c> my</c><00:05:49.600><c> body</c><00:05:50.479><c> was</c><00:05:50.800><c> vulnerable</c><00:05:51.280><c> to</c>

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uh my body was vulnerable to
 

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uh my body was vulnerable to
opportunistic

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opportunistic
 

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opportunistic
infections<00:05:54.639><c> like</c><00:05:55.520><c> the</c><00:05:55.680><c> malesia</c><00:05:56.400><c> which</c><00:05:56.560><c> caused</c>

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infections like the malesia which caused
 

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infections like the malesia which caused
my<00:05:56.880><c> submaric</c><00:05:57.360><c> dermatitis.</c>

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my submaric dermatitis.
 

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my submaric dermatitis.
these<00:05:59.360><c> things</c><00:05:59.600><c> fed</c><00:05:59.919><c> back</c><00:06:00.160><c> into</c><00:06:00.800><c> an</c>

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these things fed back into an
 

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these things fed back into an
inflammation<00:06:02.400><c> loop</c>

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inflammation loop
 

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inflammation loop
and

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and
 

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and
uh<00:06:06.560><c> no</c><00:06:06.720><c> matter</c><00:06:06.960><c> how</c><00:06:07.120><c> much</c><00:06:07.280><c> I</c><00:06:07.520><c> worked</c><00:06:07.759><c> out</c><00:06:08.960><c> or</c>

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uh no matter how much I worked out or
 

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uh no matter how much I worked out or
anything,<00:06:09.600><c> the</c><00:06:09.919><c> my</c><00:06:10.000><c> my</c><00:06:10.880><c> hormones</c><00:06:11.360><c> and</c><00:06:11.680><c> my</c>

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anything, the my my hormones and my
 

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anything, the my my hormones and my
immune<00:06:12.240><c> system</c><00:06:13.039><c> stayed</c><00:06:13.360><c> on</c><00:06:13.600><c> high</c><00:06:13.759><c> alert</c><00:06:14.080><c> and</c>

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immune system stayed on high alert and
 

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immune system stayed on high alert and
we're<00:06:14.479><c> always</c><00:06:14.800><c> busy</c><00:06:16.160><c> fighting</c><00:06:16.479><c> the</c>

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we're always busy fighting the
 

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we're always busy fighting the
inflammation,<00:06:17.680><c> fighting</c><00:06:18.000><c> these</c><00:06:18.240><c> these</c><00:06:18.720><c> uh</c>

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inflammation, fighting these these uh
 

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inflammation, fighting these these uh
chronic<00:06:19.840><c> imbalances.</c>

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I've<00:06:23.120><c> been</c><00:06:23.199><c> on</c><00:06:23.360><c> a</c><00:06:23.520><c> a</c><00:06:23.759><c> multi-year</c><00:06:24.319><c> journey</c><00:06:24.560><c> to</c>

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I've been on a a multi-year journey to
 

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I've been on a a multi-year journey to
fix<00:06:24.960><c> these</c><00:06:25.199><c> issues</c><00:06:25.520><c> one</c><00:06:25.680><c> by</c><00:06:25.919><c> one.</c><00:06:27.280><c> And</c><00:06:27.520><c> at</c><00:06:27.680><c> each</c>

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fix these issues one by one. And at each
 

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fix these issues one by one. And at each
point,<00:06:28.400><c> you</c><00:06:28.560><c> know,</c><00:06:28.720><c> I</c><00:06:28.880><c> would</c><00:06:29.039><c> go</c><00:06:29.120><c> a</c><00:06:29.360><c> little</c>

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point, you know, I would go a little
 

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point, you know, I would go a little
extreme.<00:06:29.840><c> I</c><00:06:30.000><c> would</c><00:06:30.080><c> learn</c><00:06:30.319><c> about</c><00:06:30.479><c> something</c>

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extreme. I would learn about something
 

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extreme. I would learn about something
uh<00:06:32.479><c> like</c><00:06:32.800><c> fermenting</c><00:06:33.360><c> food</c><00:06:33.680><c> to</c><00:06:33.919><c> help</c>

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uh like fermenting food to help
 

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uh like fermenting food to help
uh<00:06:35.600><c> repopulate</c><00:06:36.240><c> my</c><00:06:36.400><c> microbiome.</c>

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uh repopulate my microbiome.
 

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uh repopulate my microbiome.
And<00:06:38.720><c> it</c><00:06:38.960><c> would</c><00:06:39.360><c> it</c><00:06:39.600><c> would</c><00:06:39.759><c> fix</c><00:06:40.000><c> something,</c><00:06:40.960><c> but</c>

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And it would it would fix something, but
 

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And it would it would fix something, but
I<00:06:41.360><c> would</c><00:06:41.520><c> go</c><00:06:42.160><c> maybe</c><00:06:42.479><c> a</c><00:06:42.720><c> little</c><00:06:43.120><c> overboard.</c>

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I would go maybe a little overboard.
 

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I would go maybe a little overboard.
And<00:06:45.120><c> over</c><00:06:45.360><c> time,</c><00:06:45.600><c> I</c><00:06:45.840><c> would</c><00:06:45.919><c> pull</c><00:06:46.080><c> it</c><00:06:46.240><c> back</c><00:06:46.880><c> and</c>

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And over time, I would pull it back and
 

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And over time, I would pull it back and
and<00:06:47.360><c> bring</c><00:06:47.440><c> it</c><00:06:47.600><c> back</c><00:06:47.840><c> integrated</c><00:06:48.400><c> into</c><00:06:48.560><c> an</c>

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and bring it back integrated into an
 

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and bring it back integrated into an
equilibrium.

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equilibrium.
 

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equilibrium.
And

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And
 

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And
so<00:06:52.880><c> for</c><00:06:53.039><c> instance,</c><00:06:53.360><c> you</c><00:06:53.440><c> know,</c><00:06:53.520><c> I</c><00:06:53.680><c> started</c>

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so for instance, you know, I started
 

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so for instance, you know, I started
fermenting,

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fermenting,
 

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fermenting,
making<00:06:55.840><c> kafir,</c><00:06:56.720><c> sauerkraut,</c><00:06:58.160><c> and</c><00:06:58.400><c> this</c>

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making kafir, sauerkraut, and this
 

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making kafir, sauerkraut, and this
largely<00:06:59.120><c> fixed</c><00:06:59.599><c> my</c><00:07:00.319><c> immune</c><00:07:00.800><c> issues.</c>

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largely fixed my immune issues.
 

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largely fixed my immune issues.
Uh,<00:07:02.800><c> but</c><00:07:03.039><c> I</c><00:07:03.199><c> still</c><00:07:03.360><c> had</c><00:07:03.599><c> some</c><00:07:03.840><c> stubborn</c>

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Uh, but I still had some stubborn
 

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Uh, but I still had some stubborn
problems<00:07:05.840><c> like</c><00:07:06.080><c> the</c><00:07:06.319><c> inflammation</c><00:07:06.800><c> and</c><00:07:07.039><c> and</c>

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problems like the inflammation and and
 

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problems like the inflammation and and
the<00:07:08.000><c> seere</c><00:07:08.479><c> dermatitis</c>

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the seere dermatitis
 

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the seere dermatitis
that<00:07:10.720><c> couldn't</c><00:07:11.039><c> be</c><00:07:11.199><c> fixed</c><00:07:11.599><c> just</c><00:07:11.919><c> by</c>

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that couldn't be fixed just by
 

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that couldn't be fixed just by
repopulating<00:07:13.440><c> my</c><00:07:13.599><c> gut</c><00:07:13.840><c> microbiome.</c><00:07:14.560><c> they</c>

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repopulating my gut microbiome. they
 

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repopulating my gut microbiome. they
were<00:07:14.960><c> too</c><00:07:15.199><c> too</c><00:07:15.520><c> deeply</c><00:07:15.919><c> established</c>

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were too too deeply established
 

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were too too deeply established
and<00:07:19.120><c> dealing</c><00:07:19.440><c> with</c><00:07:19.599><c> other</c><00:07:19.840><c> factors,</c><00:07:20.479><c> right?</c>

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and dealing with other factors, right?
 

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and dealing with other factors, right?
Um,

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Um,
 

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Um,
you<00:07:23.919><c> know,</c><00:07:24.080><c> recently</c><00:07:24.400><c> in</c><00:07:24.639><c> January,</c><00:07:26.080><c> I</c><00:07:26.400><c> did</c><00:07:26.560><c> a</c>

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you know, recently in January, I did a
 

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you know, recently in January, I did a
lion<00:07:27.039><c> diet,</c><00:07:28.160><c> which</c><00:07:28.400><c> is</c><00:07:28.560><c> a</c><00:07:29.280><c> a</c><00:07:29.599><c> pretty</c><00:07:29.919><c> extreme</c>

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lion diet, which is a a pretty extreme
 

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lion diet, which is a a pretty extreme
elimination<00:07:31.039><c> diet.</c>

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elimination diet.
 

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elimination diet.
Okay,<00:07:33.280><c> doggies.</c><00:07:33.919><c> Okay.</c><00:07:35.360><c> And</c><00:07:35.840><c> uh</c><00:07:37.039><c> it's</c><00:07:37.520><c> just</c><00:07:38.639><c> I</c>

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Okay, doggies. Okay. And uh it's just I
 

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Okay, doggies. Okay. And uh it's just I
I<00:07:39.280><c> for</c><00:07:39.520><c> a</c><00:07:39.680><c> month</c><00:07:40.080><c> I</c><00:07:40.319><c> ate</c><00:07:40.639><c> just</c><00:07:40.960><c> beef,</c>

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I for a month I ate just beef,
 

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I for a month I ate just beef,
butter,<00:07:42.960><c> ghee.</c>

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butter, ghee.
 

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butter, ghee.
uh<00:07:45.199><c> and</c><00:07:46.560><c> water,</c><00:07:47.360><c> salt.</c><00:07:48.400><c> That</c><00:07:48.560><c> was</c><00:07:48.639><c> it</c><00:07:48.800><c> for</c><00:07:48.960><c> an</c>

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uh and water, salt. That was it for an
 

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uh and water, salt. That was it for an
entire<00:07:49.360><c> month.</c><00:07:50.639><c> And</c><00:07:51.440><c> this</c><00:07:51.680><c> was</c><00:07:51.840><c> very</c>

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entire month. And this was very
 

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entire month. And this was very
informative.<00:07:52.639><c> It</c><00:07:52.800><c> helped</c><00:07:52.960><c> me</c><00:07:53.120><c> a</c><00:07:53.360><c> lot.</c><00:07:54.479><c> Uh</c><00:07:55.360><c> my</c>

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informative. It helped me a lot. Uh my
 

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informative. It helped me a lot. Uh my
my<00:07:56.240><c> dermatitis</c><00:07:57.120><c> was</c><00:07:58.400><c> uh</c><00:07:59.759><c> reversing</c><00:08:00.800><c> and</c><00:08:01.039><c> so</c>

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my dermatitis was uh reversing and so
 

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my dermatitis was uh reversing and so
on.<00:08:02.160><c> But</c><00:08:02.319><c> it</c><00:08:02.479><c> was</c><00:08:02.560><c> it</c><00:08:02.800><c> was</c><00:08:02.879><c> unsustainable.</c>

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on. But it was it was unsustainable.
 

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on. But it was it was unsustainable.
Uh<00:08:05.280><c> it</c><00:08:05.520><c> was</c><00:08:05.599><c> unpleasant.</c><00:08:06.319><c> It</c><00:08:06.560><c> felt</c><00:08:06.960><c> difficult</c>

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Uh it was unpleasant. It felt difficult
 

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Uh it was unpleasant. It felt difficult
every<00:08:08.800><c> day.</c><00:08:09.120><c> It</c><00:08:09.440><c> required</c><00:08:09.759><c> a</c><00:08:09.919><c> lot</c><00:08:10.000><c> of</c><00:08:10.240><c> mental</c>

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every day. It required a lot of mental
 

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every day. It required a lot of mental
discipline.

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discipline.
 

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discipline.
And<00:08:12.879><c> this</c><00:08:13.199><c> actually</c><00:08:13.520><c> stresses</c><00:08:14.000><c> the</c><00:08:14.160><c> body.</c><00:08:14.720><c> And</c>

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And this actually stresses the body. And
 

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And this actually stresses the body. And
stress<00:08:15.280><c> is</c><00:08:16.240><c> one</c><00:08:16.400><c> of</c><00:08:16.479><c> the</c><00:08:16.639><c> worst</c><00:08:16.960><c> things.</c><00:08:17.520><c> Um,</c>

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stress is one of the worst things. Um,
 

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stress is one of the worst things. Um,
shuts<00:08:18.400><c> down</c><00:08:18.560><c> your</c><00:08:18.800><c> digestion,</c>

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shuts down your digestion,
 

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shuts down your digestion,
uh,<00:08:21.039><c> destroys</c><00:08:21.440><c> your</c><00:08:21.680><c> rest.</c><00:08:22.720><c> It,</c><00:08:23.599><c> uh,</c><00:08:23.759><c> causes</c>

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uh, destroys your rest. It, uh, causes
 

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uh, destroys your rest. It, uh, causes
your<00:08:24.400><c> body</c><00:08:24.639><c> to</c><00:08:24.879><c> hold</c><00:08:25.039><c> on</c><00:08:25.280><c> to</c><00:08:25.440><c> inflammation</c><00:08:26.160><c> and</c>

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your body to hold on to inflammation and
 

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your body to hold on to inflammation and
and<00:08:26.800><c> fat</c><00:08:27.199><c> and</c><00:08:27.360><c> so</c><00:08:27.520><c> on.</c>

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and fat and so on.
 

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and fat and so on.
Uh,<00:08:29.520><c> turns</c><00:08:29.759><c> off</c><00:08:30.000><c> your</c><00:08:30.240><c> healing</c><00:08:30.560><c> processes,</c>

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Uh, turns off your healing processes,
 

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Uh, turns off your healing processes,
turns<00:08:31.280><c> off</c><00:08:31.440><c> your</c><00:08:31.599><c> immune</c><00:08:31.919><c> system.</c><00:08:32.320><c> So,</c>

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turns off your immune system. So,
 

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turns off your immune system. So,
you<00:08:34.880><c> know,</c><00:08:35.120><c> if</c><00:08:35.440><c> you're</c><00:08:35.680><c> finding</c><00:08:35.919><c> that</c><00:08:36.159><c> it's</c>

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you know, if you're finding that it's
 

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you know, if you're finding that it's
hard<00:08:36.800><c> for</c><00:08:37.039><c> you</c><00:08:38.080><c> to</c><00:08:38.320><c> sustain</c><00:08:38.719><c> your</c><00:08:38.959><c> diet</c><00:08:40.159><c> uh</c><00:08:40.240><c> or</c>

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hard for you to sustain your diet uh or
 

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hard for you to sustain your diet uh or
your<00:08:41.200><c> your</c><00:08:41.599><c> exercise</c><00:08:42.080><c> routine,</c><00:08:43.519><c> uh</c><00:08:43.599><c> you</c><00:08:43.839><c> may</c>

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your your exercise routine, uh you may
 

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your your exercise routine, uh you may
be<00:08:44.159><c> doing</c><00:08:44.320><c> more</c><00:08:44.480><c> harm</c><00:08:44.720><c> than</c><00:08:44.959><c> good,</c><00:08:45.519><c> which</c><00:08:45.839><c> is</c>

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be doing more harm than good, which is
 

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be doing more harm than good, which is
one<00:08:46.959><c> of</c><00:08:47.040><c> the</c><00:08:47.200><c> things</c><00:08:47.360><c> that</c><00:08:47.920><c> that</c><00:08:48.240><c> I</c><00:08:48.480><c> found.</c><00:08:49.120><c> I</c>

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one of the things that that I found. I
 

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one of the things that that I found. I
couldn't<00:08:49.680><c> sustain</c><00:08:49.920><c> it</c><00:08:50.080><c> and</c><00:08:50.240><c> I</c><00:08:50.399><c> kind</c><00:08:50.560><c> of</c>

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couldn't sustain it and I kind of
 

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couldn't sustain it and I kind of
rebounded<00:08:52.399><c> or</c><00:08:52.640><c> regressed</c><00:08:53.040><c> after</c><00:08:53.279><c> that</c><00:08:53.440><c> that</c>

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rebounded or regressed after that that
 

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rebounded or regressed after that that
January<00:08:54.399><c> elimination</c><00:08:54.959><c> experiment.</c>

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January elimination experiment.
 

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January elimination experiment.
Uh<00:08:57.839><c> so</c>

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Uh so
 

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Uh so
you<00:09:00.000><c> know</c><00:09:00.240><c> I</c><00:09:00.480><c> I've</c><00:09:00.959><c> I've</c><00:09:01.360><c> finally</c>

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you know I I've I've finally
 

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you know I I've I've finally
uh<00:09:03.360><c> about</c><00:09:03.839><c> six</c><00:09:04.160><c> weeks</c><00:09:04.320><c> ago</c>

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uh about six weeks ago
 

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uh about six weeks ago
found

00:09:07.829 --> 00:09:07.839 align:start position:0%
found
 

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found
a<00:09:08.160><c> really</c><00:09:08.480><c> happy</c><00:09:08.800><c> balance</c><00:09:09.360><c> of</c><00:09:09.600><c> these</c>

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a really happy balance of these
 

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a really happy balance of these
different<00:09:10.080><c> things.</c>

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different things.
 

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different things.
Uh<00:09:11.760><c> and</c><00:09:12.000><c> I</c><00:09:12.240><c> I'll</c><00:09:13.200><c> I'll</c><00:09:13.519><c> share</c><00:09:13.760><c> my</c><00:09:14.000><c> diet.</c><00:09:14.640><c> I</c>

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Uh and I I'll I'll share my diet. I
 

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Uh and I I'll I'll share my diet. I
every<00:09:16.240><c> day</c><00:09:16.480><c> eat</c><00:09:17.839><c> a</c><00:09:18.000><c> half</c><00:09:18.240><c> pound</c><00:09:18.480><c> or</c><00:09:18.640><c> a</c><00:09:18.800><c> pound</c><00:09:19.040><c> of</c>

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every day eat a half pound or a pound of
 

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every day eat a half pound or a pound of
meat

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meat
 

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meat
uh<00:09:21.120><c> of</c><00:09:21.279><c> different</c><00:09:21.519><c> types</c><00:09:22.480><c> often</c><00:09:22.880><c> beef</c><00:09:23.120><c> or</c>

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uh of different types often beef or
 

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uh of different types often beef or
chicken.<00:09:24.399><c> Uh</c><00:09:24.720><c> many</c><00:09:24.880><c> days</c><00:09:25.040><c> I'll</c><00:09:25.279><c> throw</c><00:09:25.440><c> in</c><00:09:25.680><c> a</c>

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chicken. Uh many days I'll throw in a
 

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chicken. Uh many days I'll throw in a
little<00:09:25.920><c> bit</c><00:09:26.080><c> of</c><00:09:26.160><c> liver</c><00:09:26.800><c> or</c><00:09:26.959><c> organs,</c>

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little bit of liver or organs,
 

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little bit of liver or organs,
a<00:09:28.959><c> tiny</c><00:09:29.360><c> little</c><00:09:29.519><c> bit,</c><00:09:29.760><c> you</c><00:09:29.920><c> know,</c><00:09:30.080><c> a</c><00:09:30.240><c> couple</c>

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a tiny little bit, you know, a couple
 

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a tiny little bit, you know, a couple
ounces,<00:09:31.760><c> you</c><00:09:31.920><c> know.</c><00:09:33.120><c> Uh</c><00:09:34.080><c> I</c><00:09:34.880><c> drink</c><00:09:35.440><c> one</c><00:09:35.680><c> pint,</c>

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ounces, you know. Uh I drink one pint,
 

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ounces, you know. Uh I drink one pint,
no<00:09:36.560><c> more</c><00:09:37.519><c> of</c><00:09:37.760><c> kafir</c><00:09:38.240><c> per</c><00:09:38.480><c> day.</c><00:09:39.839><c> Uh</c><00:09:40.160><c> sometimes</c><00:09:40.480><c> I</c>

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no more of kafir per day. Uh sometimes I
 

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no more of kafir per day. Uh sometimes I
have<00:09:41.040><c> about</c><00:09:41.760><c> one</c><00:09:42.080><c> spoon,</c><00:09:43.040><c> one</c><00:09:43.200><c> or</c><00:09:43.440><c> two</c><00:09:43.600><c> spoons</c>

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have about one spoon, one or two spoons
 

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have about one spoon, one or two spoons
full<00:09:44.240><c> of</c><00:09:44.480><c> sauerkraut</c><00:09:45.279><c> if</c><00:09:45.440><c> I</c><00:09:45.600><c> want.</c><00:09:46.880><c> Uh</c><00:09:47.120><c> I</c><00:09:47.360><c> have</c>

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full of sauerkraut if I want. Uh I have
 

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full of sauerkraut if I want. Uh I have
one<00:09:47.680><c> or</c><00:09:47.839><c> two</c><00:09:48.000><c> pieces</c><00:09:48.320><c> of</c><00:09:48.480><c> fruit</c>

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one or two pieces of fruit
 

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one or two pieces of fruit
uh<00:09:50.160><c> which</c><00:09:50.480><c> really</c>

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uh which really
 

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uh which really
really<00:09:52.959><c> uh</c><00:09:53.120><c> satisfies</c><00:09:53.680><c> me.</c><00:09:53.920><c> I</c><00:09:54.160><c> feel</c><00:09:54.320><c> really</c>

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really uh satisfies me. I feel really
 

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really uh satisfies me. I feel really
good<00:09:55.680><c> having</c><00:09:56.080><c> some</c><00:09:56.320><c> kafir</c><00:09:56.720><c> and</c><00:09:56.880><c> some</c><00:09:57.040><c> fruits</c>

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good having some kafir and some fruits
 

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good having some kafir and some fruits
versus<00:09:57.760><c> just</c><00:09:58.399><c> lion.</c><00:09:59.760><c> Uh</c><00:10:00.000><c> and</c><00:10:00.240><c> honestly</c><00:10:00.640><c> my</c><00:10:01.279><c> my</c>

00:10:01.829 --> 00:10:01.839 align:start position:0%
versus just lion. Uh and honestly my my
 

00:10:01.839 --> 00:10:04.389 align:start position:0%
versus just lion. Uh and honestly my my
and<00:10:02.000><c> not</c><00:10:02.240><c> just</c><00:10:02.399><c> the</c><00:10:02.480><c> the</c><00:10:03.519><c> pleasure</c><00:10:03.920><c> of</c><00:10:04.080><c> eating</c>

00:10:04.389 --> 00:10:04.399 align:start position:0%
and not just the the pleasure of eating
 

00:10:04.399 --> 00:10:06.150 align:start position:0%
and not just the the pleasure of eating
that<00:10:04.640><c> it's</c><00:10:04.800><c> it</c><00:10:05.120><c> doesn't</c><00:10:05.680><c> feel</c><00:10:05.920><c> like</c>

00:10:06.150 --> 00:10:06.160 align:start position:0%
that it's it doesn't feel like
 

00:10:06.160 --> 00:10:08.790 align:start position:0%
that it's it doesn't feel like
discipline.<00:10:06.720><c> I</c><00:10:06.880><c> get</c><00:10:07.040><c> kind</c><00:10:07.120><c> of</c><00:10:07.200><c> a</c><00:10:07.360><c> dessert</c><00:10:07.760><c> and</c>

00:10:08.790 --> 00:10:08.800 align:start position:0%
discipline. I get kind of a dessert and
 

00:10:08.800 --> 00:10:10.550 align:start position:0%
discipline. I get kind of a dessert and
you<00:10:08.959><c> know</c><00:10:09.120><c> pleasure</c><00:10:09.839><c> more</c><00:10:10.080><c> pleasure</c><00:10:10.320><c> out</c><00:10:10.480><c> of</c>

00:10:10.550 --> 00:10:10.560 align:start position:0%
you know pleasure more pleasure out of
 

00:10:10.560 --> 00:10:12.949 align:start position:0%
you know pleasure more pleasure out of
my<00:10:10.720><c> food</c><00:10:10.880><c> to</c><00:10:11.120><c> break</c><00:10:11.279><c> the</c><00:10:11.440><c> monotony</c><00:10:12.480><c> but</c><00:10:12.720><c> my</c>

00:10:12.949 --> 00:10:12.959 align:start position:0%
my food to break the monotony but my
 

00:10:12.959 --> 00:10:14.630 align:start position:0%
my food to break the monotony but my
energy<00:10:13.279><c> levels</c><00:10:13.600><c> my</c><00:10:13.760><c> electrolytes</c><00:10:14.320><c> and</c><00:10:14.480><c> things</c>

00:10:14.630 --> 00:10:14.640 align:start position:0%
energy levels my electrolytes and things
 

00:10:14.640 --> 00:10:17.350 align:start position:0%
energy levels my electrolytes and things
are<00:10:14.800><c> are</c><00:10:15.279><c> now</c><00:10:16.160><c> naturally</c><00:10:16.560><c> balanced</c><00:10:16.959><c> by</c><00:10:17.120><c> adding</c>

00:10:17.350 --> 00:10:17.360 align:start position:0%
are are now naturally balanced by adding
 

00:10:17.360 --> 00:10:18.949 align:start position:0%
are are now naturally balanced by adding
in<00:10:17.760><c> you</c><00:10:17.839><c> know</c><00:10:17.920><c> these</c><00:10:18.079><c> bits</c><00:10:18.399><c> of</c><00:10:18.480><c> fruits</c><00:10:18.720><c> and</c>

00:10:18.949 --> 00:10:18.959 align:start position:0%
in you know these bits of fruits and
 

00:10:18.959 --> 00:10:21.590 align:start position:0%
in you know these bits of fruits and
other<00:10:19.120><c> things.</c><00:10:20.079><c> Oh,</c><00:10:20.320><c> and</c><00:10:20.480><c> I</c><00:10:20.640><c> often</c><00:10:20.880><c> have</c><00:10:21.200><c> have</c>

00:10:21.590 --> 00:10:21.600 align:start position:0%
other things. Oh, and I often have have
 

00:10:21.600 --> 00:10:23.590 align:start position:0%
other things. Oh, and I often have have
cheese

00:10:23.590 --> 00:10:23.600 align:start position:0%
cheese
 

00:10:23.600 --> 00:10:25.030 align:start position:0%
cheese
and<00:10:23.920><c> I</c><00:10:24.160><c> don't</c><00:10:24.240><c> know</c><00:10:24.240><c> if</c><00:10:24.399><c> I</c><00:10:24.480><c> mentioned,</c><00:10:24.720><c> but</c>

00:10:25.030 --> 00:10:25.040 align:start position:0%
and I don't know if I mentioned, but
 

00:10:25.040 --> 00:10:27.750 align:start position:0%
and I don't know if I mentioned, but
three<00:10:25.200><c> or</c><00:10:25.360><c> four</c><00:10:25.600><c> fried</c><00:10:25.920><c> eggs.</c>

00:10:27.750 --> 00:10:27.760 align:start position:0%
three or four fried eggs.
 

00:10:27.760 --> 00:10:32.630 align:start position:0%
three or four fried eggs.
Uh<00:10:28.320><c> I</c><00:10:28.560><c> usually</c><00:10:28.880><c> eat</c><00:10:29.839><c> once</c><00:10:30.160><c> a</c><00:10:30.320><c> day</c><00:10:31.680><c> and</c><00:10:32.079><c> I'm</c>

00:10:32.630 --> 00:10:32.640 align:start position:0%
Uh I usually eat once a day and I'm
 

00:10:32.640 --> 00:10:36.069 align:start position:0%
Uh I usually eat once a day and I'm
satisfied<00:10:33.200><c> for</c><00:10:33.440><c> the</c><00:10:33.600><c> whole</c><00:10:33.760><c> day.</c>

00:10:36.069 --> 00:10:36.079 align:start position:0%
satisfied for the whole day.
 

00:10:36.079 --> 00:10:39.910 align:start position:0%
satisfied for the whole day.
Uh<00:10:36.560><c> so</c><00:10:37.040><c> I</c><00:10:37.279><c> mean</c><00:10:37.360><c> that's</c><00:10:37.600><c> just</c><00:10:37.839><c> me.</c><00:10:39.279><c> Uh</c><00:10:39.519><c> I'm</c><00:10:39.760><c> just</c>

00:10:39.910 --> 00:10:39.920 align:start position:0%
Uh so I mean that's just me. Uh I'm just
 

00:10:39.920 --> 00:10:43.110 align:start position:0%
Uh so I mean that's just me. Uh I'm just
sharing<00:10:40.240><c> you</c><00:10:40.320><c> know</c><00:10:40.399><c> what</c><00:10:41.040><c> what</c><00:10:41.440><c> I've</c><00:10:42.880><c> been</c>

00:10:43.110 --> 00:10:43.120 align:start position:0%
sharing you know what what I've been
 

00:10:43.120 --> 00:10:46.710 align:start position:0%
sharing you know what what I've been
doing<00:10:43.519><c> what</c><00:10:43.839><c> kind</c><00:10:44.000><c> of</c><00:10:44.160><c> equilibrium</c><00:10:44.720><c> I</c><00:10:44.959><c> found</c>

00:10:46.710 --> 00:10:46.720 align:start position:0%
doing what kind of equilibrium I found
 

00:10:46.720 --> 00:10:48.949 align:start position:0%
doing what kind of equilibrium I found
uh<00:10:47.440><c> versus</c>

00:10:48.949 --> 00:10:48.959 align:start position:0%
uh versus
 

00:10:48.959 --> 00:10:51.030 align:start position:0%
uh versus
you<00:10:49.200><c> know</c><00:10:49.360><c> the</c><00:10:49.839><c> two</c><00:10:50.079><c> liters</c><00:10:50.480><c> or</c><00:10:50.640><c> liter</c><00:10:50.880><c> and</c><00:10:50.959><c> a</c>

00:10:51.030 --> 00:10:51.040 align:start position:0%
you know the two liters or liter and a
 

00:10:51.040 --> 00:10:52.550 align:start position:0%
you know the two liters or liter and a
half<00:10:51.120><c> of</c><00:10:51.279><c> kafir</c><00:10:51.680><c> I</c><00:10:51.760><c> would</c><00:10:51.839><c> eat</c><00:10:52.079><c> sometimes</c><00:10:52.399><c> in</c>

00:10:52.550 --> 00:10:52.560 align:start position:0%
half of kafir I would eat sometimes in
 

00:10:52.560 --> 00:10:54.710 align:start position:0%
half of kafir I would eat sometimes in
the<00:10:52.720><c> past</c><00:10:52.959><c> or</c><00:10:53.519><c> the</c><00:10:53.760><c> lion</c><00:10:54.079><c> diet</c><00:10:54.399><c> the</c><00:10:54.560><c> different</c>

00:10:54.710 --> 00:10:54.720 align:start position:0%
the past or the lion diet the different
 

00:10:54.720 --> 00:10:56.470 align:start position:0%
the past or the lion diet the different
extremes.<00:10:55.279><c> This</c><00:10:55.440><c> this</c><00:10:55.680><c> is</c><00:10:55.760><c> a</c><00:10:55.920><c> very</c><00:10:56.160><c> healthy</c>

00:10:56.470 --> 00:10:56.480 align:start position:0%
extremes. This this is a very healthy
 

00:10:56.480 --> 00:10:59.030 align:start position:0%
extremes. This this is a very healthy
balance<00:10:56.720><c> for</c><00:10:56.959><c> me.</c><00:10:58.160><c> What</c><00:10:58.399><c> has</c><00:10:58.560><c> been</c><00:10:58.640><c> the</c><00:10:58.800><c> effect</c>

00:10:59.030 --> 00:10:59.040 align:start position:0%
balance for me. What has been the effect
 

00:10:59.040 --> 00:11:03.670 align:start position:0%
balance for me. What has been the effect
of<00:10:59.200><c> this?</c><00:11:00.560><c> I</c><00:11:00.800><c> know</c><00:11:01.040><c> six</c><00:11:01.279><c> weeks</c><00:11:01.760><c> I</c>

00:11:03.670 --> 00:11:03.680 align:start position:0%
of this? I know six weeks I
 

00:11:03.680 --> 00:11:05.509 align:start position:0%
of this? I know six weeks I
lost<00:11:04.000><c> about</c><00:11:04.320><c> 20</c><00:11:04.560><c> pounds</c><00:11:04.880><c> which</c><00:11:04.959><c> which</c><00:11:05.279><c> is</c><00:11:05.440><c> not</c>

00:11:05.509 --> 00:11:05.519 align:start position:0%
lost about 20 pounds which which is not
 

00:11:05.519 --> 00:11:08.069 align:start position:0%
lost about 20 pounds which which is not
really<00:11:05.760><c> my</c><00:11:05.920><c> goal.</c><00:11:07.040><c> Uh,</c><00:11:07.440><c> but</c><00:11:07.920><c> more</c>

00:11:08.069 --> 00:11:08.079 align:start position:0%
really my goal. Uh, but more
 

00:11:08.079 --> 00:11:11.430 align:start position:0%
really my goal. Uh, but more
importantly,<00:11:09.440><c> my</c><00:11:09.839><c> weight</c><00:11:10.160><c> just</c><00:11:10.480><c> stabilized</c><00:11:11.120><c> a</c>

00:11:11.430 --> 00:11:11.440 align:start position:0%
importantly, my weight just stabilized a
 

00:11:11.440 --> 00:11:13.990 align:start position:0%
importantly, my weight just stabilized a
couple<00:11:11.600><c> weeks</c><00:11:11.760><c> ago.</c><00:11:13.040><c> Uh,</c><00:11:13.279><c> so</c><00:11:13.360><c> I</c><00:11:13.519><c> was</c><00:11:13.680><c> not</c><00:11:13.839><c> I'm</c>

00:11:13.990 --> 00:11:14.000 align:start position:0%
couple weeks ago. Uh, so I was not I'm
 

00:11:14.000 --> 00:11:15.269 align:start position:0%
couple weeks ago. Uh, so I was not I'm
not<00:11:14.160><c> running</c><00:11:14.320><c> a</c><00:11:14.480><c> calorie</c><00:11:14.800><c> deficit</c><00:11:15.120><c> or</c>

00:11:15.269 --> 00:11:15.279 align:start position:0%
not running a calorie deficit or
 

00:11:15.279 --> 00:11:16.949 align:start position:0%
not running a calorie deficit or
anything.<00:11:15.519><c> As</c><00:11:15.680><c> far</c><00:11:15.839><c> as</c><00:11:15.920><c> I</c><00:11:16.000><c> know,</c><00:11:16.160><c> I</c><00:11:16.320><c> I</c><00:11:16.560><c> eat</c><00:11:16.720><c> till</c>

00:11:16.949 --> 00:11:16.959 align:start position:0%
anything. As far as I know, I I eat till
 

00:11:16.959 --> 00:11:20.389 align:start position:0%
anything. As far as I know, I I eat till
I'm<00:11:17.680><c> satisfied</c><00:11:18.240><c> every</c><00:11:18.480><c> single</c><00:11:18.800><c> day.</c>

00:11:20.389 --> 00:11:20.399 align:start position:0%
I'm satisfied every single day.
 

00:11:20.399 --> 00:11:23.350 align:start position:0%
I'm satisfied every single day.
Uh,<00:11:20.720><c> but</c>

00:11:23.350 --> 00:11:23.360 align:start position:0%
Uh, but
 

00:11:23.360 --> 00:11:27.990 align:start position:0%
Uh, but
once<00:11:23.680><c> my</c><00:11:23.920><c> body</c><00:11:24.320><c> had</c><00:11:25.760><c> reached</c><00:11:26.079><c> its</c><00:11:26.560><c> its</c><00:11:27.519><c> what</c><00:11:27.760><c> it</c>

00:11:27.990 --> 00:11:28.000 align:start position:0%
once my body had reached its its what it
 

00:11:28.000 --> 00:11:30.069 align:start position:0%
once my body had reached its its what it
thought<00:11:28.720><c> was</c><00:11:28.959><c> the</c><00:11:29.200><c> right</c><00:11:29.360><c> weight,</c><00:11:29.680><c> it</c><00:11:29.920><c> just</c>

00:11:30.069 --> 00:11:30.079 align:start position:0%
thought was the right weight, it just
 

00:11:30.079 --> 00:11:35.030 align:start position:0%
thought was the right weight, it just
stopped.<00:11:31.519><c> I</c><00:11:31.680><c> got</c><00:11:31.839><c> down</c><00:11:32.000><c> to</c><00:11:32.720><c> 142</c><00:11:33.519><c> 143</c><00:11:33.920><c> lbs.</c><00:11:34.880><c> And</c>

00:11:35.030 --> 00:11:35.040 align:start position:0%
stopped. I got down to 142 143 lbs. And
 

00:11:35.040 --> 00:11:36.389 align:start position:0%
stopped. I got down to 142 143 lbs. And
for<00:11:35.279><c> 2</c><00:11:35.440><c> weeks,</c><00:11:35.600><c> that's</c><00:11:35.839><c> been</c><00:11:35.920><c> it.</c><00:11:36.079><c> I</c><00:11:36.240><c> haven't</c>

00:11:36.389 --> 00:11:36.399 align:start position:0%
for 2 weeks, that's been it. I haven't
 

00:11:36.399 --> 00:11:39.829 align:start position:0%
for 2 weeks, that's been it. I haven't
changed<00:11:36.640><c> a</c><00:11:36.800><c> thing.</c><00:11:37.600><c> So,</c><00:11:37.760><c> that's</c><00:11:37.920><c> how</c><00:11:38.079><c> I</c><00:11:38.240><c> know</c>

00:11:39.829 --> 00:11:39.839 align:start position:0%
changed a thing. So, that's how I know
 

00:11:39.839 --> 00:11:43.670 align:start position:0%
changed a thing. So, that's how I know
that<00:11:40.160><c> it's</c><00:11:41.360><c> right.</c><00:11:41.839><c> That's</c><00:11:42.079><c> my</c><00:11:42.320><c> right</c><00:11:42.480><c> weight.</c>

00:11:43.670 --> 00:11:43.680 align:start position:0%
that it's right. That's my right weight.
 

00:11:43.680 --> 00:11:45.269 align:start position:0%
that it's right. That's my right weight.
Meanwhile,<00:11:44.079><c> at</c><00:11:44.240><c> the</c><00:11:44.320><c> same</c><00:11:44.480><c> time,</c><00:11:44.720><c> my</c><00:11:44.959><c> my</c>

00:11:45.269 --> 00:11:45.279 align:start position:0%
Meanwhile, at the same time, my my
 

00:11:45.279 --> 00:11:46.710 align:start position:0%
Meanwhile, at the same time, my my
strength<00:11:45.519><c> has</c><00:11:45.680><c> been</c><00:11:45.839><c> increasing.</c><00:11:46.240><c> My</c><00:11:46.399><c> reps</c>

00:11:46.710 --> 00:11:46.720 align:start position:0%
strength has been increasing. My reps
 

00:11:46.720 --> 00:11:48.949 align:start position:0%
strength has been increasing. My reps
have<00:11:46.880><c> been</c><00:11:47.040><c> increasing.</c>

00:11:48.949 --> 00:11:48.959 align:start position:0%
have been increasing.
 

00:11:48.959 --> 00:11:50.710 align:start position:0%
have been increasing.
Uh<00:11:49.200><c> not</c><00:11:49.360><c> that</c><00:11:49.519><c> I</c><00:11:49.680><c> count</c><00:11:49.920><c> every</c><00:11:50.079><c> day,</c><00:11:50.320><c> but</c>

00:11:50.710 --> 00:11:50.720 align:start position:0%
Uh not that I count every day, but
 

00:11:50.720 --> 00:11:52.310 align:start position:0%
Uh not that I count every day, but
sometimes<00:11:51.120><c> I</c><00:11:51.279><c> do</c><00:11:51.440><c> and</c><00:11:51.600><c> I</c><00:11:51.760><c> notice</c><00:11:51.920><c> that</c><00:11:52.079><c> it's</c>

00:11:52.310 --> 00:11:52.320 align:start position:0%
sometimes I do and I notice that it's
 

00:11:52.320 --> 00:11:54.630 align:start position:0%
sometimes I do and I notice that it's
increasing.<00:11:52.640><c> So,</c><00:11:52.800><c> I'm</c><00:11:53.040><c> not</c>

00:11:54.630 --> 00:11:54.640 align:start position:0%
increasing. So, I'm not
 

00:11:54.640 --> 00:11:56.470 align:start position:0%
increasing. So, I'm not
uh<00:11:54.880><c> breaking</c><00:11:55.279><c> down</c><00:11:55.519><c> muscle</c><00:11:55.839><c> or</c><00:11:56.079><c> anything</c><00:11:56.320><c> like</c>

00:11:56.470 --> 00:11:56.480 align:start position:0%
uh breaking down muscle or anything like
 

00:11:56.480 --> 00:11:58.630 align:start position:0%
uh breaking down muscle or anything like
that.

00:11:58.630 --> 00:11:58.640 align:start position:0%
that.
 

00:11:58.640 --> 00:12:03.590 align:start position:0%
that.
Um

00:12:03.590 --> 00:12:03.600 align:start position:0%
 
 

00:12:03.600 --> 00:12:07.110 align:start position:0%
 
so,<00:12:04.079><c> yeah.</c><00:12:04.560><c> Uh</c><00:12:06.000><c> that's</c><00:12:06.560><c> you</c><00:12:06.720><c> know</c><00:12:06.800><c> that's</c>

00:12:07.110 --> 00:12:07.120 align:start position:0%
so, yeah. Uh that's you know that's
 

00:12:07.120 --> 00:12:09.350 align:start position:0%
so, yeah. Uh that's you know that's
that's<00:12:07.440><c> really</c><00:12:07.680><c> the</c><00:12:07.839><c> the</c><00:12:08.320><c> lesson</c><00:12:08.880><c> I</c><00:12:09.200><c> want</c><00:12:09.279><c> to</c>

00:12:09.350 --> 00:12:09.360 align:start position:0%
that's really the the lesson I want to
 

00:12:09.360 --> 00:12:12.230 align:start position:0%
that's really the the lesson I want to
give<00:12:09.600><c> is</c><00:12:09.839><c> like</c>

00:12:12.230 --> 00:12:12.240 align:start position:0%
give is like
 

00:12:12.240 --> 00:12:14.389 align:start position:0%
give is like
you<00:12:12.480><c> got</c><00:12:12.639><c> to</c><00:12:12.800><c> experiment</c>

00:12:14.389 --> 00:12:14.399 align:start position:0%
you got to experiment
 

00:12:14.399 --> 00:12:17.190 align:start position:0%
you got to experiment
you<00:12:14.560><c> got</c><00:12:14.639><c> to</c><00:12:14.800><c> you</c><00:12:15.040><c> got</c><00:12:15.200><c> to</c><00:12:15.360><c> track</c>

00:12:17.190 --> 00:12:17.200 align:start position:0%
you got to you got to track
 

00:12:17.200 --> 00:12:20.069 align:start position:0%
you got to you got to track
you<00:12:17.360><c> know</c><00:12:17.519><c> the</c><00:12:18.399><c> with</c><00:12:18.720><c> awareness</c><00:12:19.279><c> the</c><00:12:19.600><c> the</c>

00:12:20.069 --> 00:12:20.079 align:start position:0%
you know the with awareness the the
 

00:12:20.079 --> 00:12:21.590 align:start position:0%
you know the with awareness the the
subtle

00:12:21.590 --> 00:12:21.600 align:start position:0%
subtle
 

00:12:21.600 --> 00:12:23.509 align:start position:0%
subtle
discomforts<00:12:22.240><c> or</c><00:12:22.399><c> changes</c><00:12:22.720><c> in</c><00:12:22.959><c> your</c><00:12:23.120><c> body</c><00:12:23.279><c> when</c>

00:12:23.509 --> 00:12:23.519 align:start position:0%
discomforts or changes in your body when
 

00:12:23.519 --> 00:12:26.790 align:start position:0%
discomforts or changes in your body when
you<00:12:23.680><c> feel</c><00:12:23.839><c> bloated</c><00:12:25.040><c> what</c><00:12:25.279><c> causes</c><00:12:25.680><c> you</c><00:12:26.000><c> to</c><00:12:26.399><c> your</c>

00:12:26.790 --> 00:12:26.800 align:start position:0%
you feel bloated what causes you to your
 

00:12:26.800 --> 00:12:28.069 align:start position:0%
you feel bloated what causes you to your
congestion<00:12:27.200><c> to</c><00:12:27.360><c> flare</c><00:12:27.600><c> up</c><00:12:27.680><c> or</c><00:12:27.920><c> your</c>

00:12:28.069 --> 00:12:28.079 align:start position:0%
congestion to flare up or your
 

00:12:28.079 --> 00:12:30.150 align:start position:0%
congestion to flare up or your
inflammation<00:12:28.480><c> to</c><00:12:28.639><c> flare</c><00:12:28.880><c> up.</c><00:12:29.680><c> You</c><00:12:29.839><c> got</c><00:12:29.920><c> to</c><00:12:30.000><c> be</c>

00:12:30.150 --> 00:12:30.160 align:start position:0%
inflammation to flare up. You got to be
 

00:12:30.160 --> 00:12:32.230 align:start position:0%
inflammation to flare up. You got to be
cognizant<00:12:30.560><c> that</c><00:12:31.040><c> it</c><00:12:31.279><c> can</c><00:12:31.519><c> it</c><00:12:31.760><c> can</c><00:12:31.839><c> affect</c><00:12:32.160><c> you</c>

00:12:32.230 --> 00:12:32.240 align:start position:0%
cognizant that it can it can affect you
 

00:12:32.240 --> 00:12:35.190 align:start position:0%
cognizant that it can it can affect you
a<00:12:32.480><c> couple</c><00:12:32.639><c> days</c><00:12:32.880><c> later.</c><00:12:34.240><c> Uh</c><00:12:34.639><c> for</c><00:12:34.800><c> some</c><00:12:34.959><c> things</c>

00:12:35.190 --> 00:12:35.200 align:start position:0%
a couple days later. Uh for some things
 

00:12:35.200 --> 00:12:37.829 align:start position:0%
a couple days later. Uh for some things
even<00:12:35.440><c> a</c><00:12:35.680><c> week</c><00:12:35.760><c> or</c><00:12:35.920><c> two</c><00:12:36.160><c> later.</c>

00:12:37.829 --> 00:12:37.839 align:start position:0%
even a week or two later.
 

00:12:37.839 --> 00:12:39.829 align:start position:0%
even a week or two later.
Um

00:12:39.829 --> 00:12:39.839 align:start position:0%
Um
 

00:12:39.839 --> 00:12:41.350 align:start position:0%
Um
and

00:12:41.350 --> 00:12:41.360 align:start position:0%
and
 

00:12:41.360 --> 00:12:43.350 align:start position:0%
and
uh<00:12:41.839><c> it's</c><00:12:42.160><c> got</c><00:12:42.240><c> to</c><00:12:42.399><c> be</c><00:12:42.560><c> sustainable.</c><00:12:43.120><c> You've</c>

00:12:43.350 --> 00:12:43.360 align:start position:0%
uh it's got to be sustainable. You've
 

00:12:43.360 --> 00:12:45.269 align:start position:0%
uh it's got to be sustainable. You've
got<00:12:43.440><c> to</c><00:12:43.920><c> you</c><00:12:44.160><c> got</c><00:12:44.320><c> to</c><00:12:44.560><c> keep</c><00:12:44.800><c> your</c><00:12:44.959><c> stress</c>

00:12:45.269 --> 00:12:45.279 align:start position:0%
got to you got to keep your stress
 

00:12:45.279 --> 00:12:48.710 align:start position:0%
got to you got to keep your stress
levels<00:12:45.680><c> low</c><00:12:47.120><c> and</c><00:12:47.680><c> ultimately</c><00:12:48.079><c> the</c><00:12:48.320><c> goal</c><00:12:48.480><c> is</c>

00:12:48.710 --> 00:12:48.720 align:start position:0%
levels low and ultimately the goal is
 

00:12:48.720 --> 00:12:50.150 align:start position:0%
levels low and ultimately the goal is
something<00:12:48.880><c> that</c><00:12:49.200><c> makes</c><00:12:49.360><c> you</c><00:12:49.600><c> feel</c><00:12:49.760><c> satisfied</c>

00:12:50.150 --> 00:12:50.160 align:start position:0%
something that makes you feel satisfied
 

00:12:50.160 --> 00:12:53.269 align:start position:0%
something that makes you feel satisfied
and<00:12:50.560><c> doesn't</c><00:12:50.800><c> feel</c><00:12:51.040><c> hard.</c><00:12:52.480><c> Uh</c><00:12:52.800><c> you</c><00:12:52.959><c> know</c><00:12:53.120><c> all</c>

00:12:53.269 --> 00:12:53.279 align:start position:0%
and doesn't feel hard. Uh you know all
 

00:12:53.279 --> 00:12:56.069 align:start position:0%
and doesn't feel hard. Uh you know all
of<00:12:53.360><c> us</c><00:12:53.519><c> can</c><00:12:53.760><c> do</c><00:12:54.880><c> 10</c><00:12:55.120><c> minutes</c><00:12:55.360><c> a</c><00:12:55.519><c> day</c><00:12:55.680><c> of</c><00:12:55.760><c> of</c>

00:12:56.069 --> 00:12:56.079 align:start position:0%
of us can do 10 minutes a day of of
 

00:12:56.079 --> 00:12:58.389 align:start position:0%
of us can do 10 minutes a day of of
lifting<00:12:56.320><c> and</c><00:12:56.560><c> go</c><00:12:56.639><c> for</c><00:12:56.800><c> a</c><00:12:56.959><c> walk.</c>

00:12:58.389 --> 00:12:58.399 align:start position:0%
lifting and go for a walk.
 

00:12:58.399 --> 00:13:00.870 align:start position:0%
lifting and go for a walk.
Um,<00:12:59.200><c> I</c><00:12:59.440><c> don't</c><00:12:59.600><c> spend</c><00:12:59.760><c> a</c><00:12:59.920><c> lot</c><00:13:00.000><c> of</c><00:13:00.160><c> time</c><00:13:00.480><c> cooking</c>

00:13:00.870 --> 00:13:00.880 align:start position:0%
Um, I don't spend a lot of time cooking
 

00:13:00.880 --> 00:13:03.990 align:start position:0%
Um, I don't spend a lot of time cooking
or<00:13:01.519><c> spend</c><00:13:01.760><c> a</c><00:13:01.920><c> lot</c><00:13:02.000><c> of</c><00:13:02.079><c> money</c><00:13:02.320><c> on</c><00:13:03.519><c> foods</c><00:13:03.760><c> or</c>

00:13:03.990 --> 00:13:04.000 align:start position:0%
or spend a lot of money on foods or
 

00:13:04.000 --> 00:13:05.590 align:start position:0%
or spend a lot of money on foods or
whatever.<00:13:04.560><c> I</c><00:13:04.720><c> don't</c><00:13:04.880><c> go</c><00:13:04.959><c> to</c><00:13:05.040><c> the</c><00:13:05.200><c> doctor.</c><00:13:05.440><c> I</c>

00:13:05.590 --> 00:13:05.600 align:start position:0%
whatever. I don't go to the doctor. I
 

00:13:05.600 --> 00:13:06.949 align:start position:0%
whatever. I don't go to the doctor. I
don't<00:13:05.760><c> go</c><00:13:05.839><c> to</c><00:13:05.920><c> the</c><00:13:06.079><c> dentist.</c><00:13:06.480><c> I</c><00:13:06.639><c> don't</c><00:13:06.720><c> buy</c>

00:13:06.949 --> 00:13:06.959 align:start position:0%
don't go to the dentist. I don't buy
 

00:13:06.959 --> 00:13:10.710 align:start position:0%
don't go to the dentist. I don't buy
supplements.<00:13:07.839><c> I</c><00:13:08.079><c> just</c><00:13:08.320><c> eat</c><00:13:08.560><c> whole</c><00:13:08.800><c> food.</c>

00:13:10.710 --> 00:13:10.720 align:start position:0%
supplements. I just eat whole food.
 

00:13:10.720 --> 00:13:14.710 align:start position:0%
supplements. I just eat whole food.
And<00:13:11.760><c> it</c><00:13:12.000><c> took</c><00:13:12.160><c> me</c><00:13:12.320><c> a</c><00:13:12.480><c> long</c><00:13:12.720><c> time</c><00:13:13.120><c> to</c>

00:13:14.710 --> 00:13:14.720 align:start position:0%
And it took me a long time to
 

00:13:14.720 --> 00:13:18.949 align:start position:0%
And it took me a long time to
to<00:13:15.920><c> find</c><00:13:16.160><c> the</c><00:13:16.399><c> right</c><00:13:17.519><c> sustainable</c><00:13:18.079><c> balance</c><00:13:18.720><c> of</c>

00:13:18.949 --> 00:13:18.959 align:start position:0%
to find the right sustainable balance of
 

00:13:18.959 --> 00:13:21.910 align:start position:0%
to find the right sustainable balance of
those.<00:13:20.320><c> Uh,</c><00:13:20.639><c> one</c><00:13:20.800><c> or</c><00:13:20.959><c> two</c><00:13:21.120><c> fruits</c><00:13:21.360><c> a</c><00:13:21.600><c> day,</c><00:13:21.760><c> for</c>

00:13:21.910 --> 00:13:21.920 align:start position:0%
those. Uh, one or two fruits a day, for
 

00:13:21.920 --> 00:13:24.550 align:start position:0%
those. Uh, one or two fruits a day, for
instance,<00:13:22.160><c> was</c><00:13:22.399><c> very</c><00:13:22.560><c> key</c><00:13:22.720><c> for</c><00:13:22.959><c> me.</c>

00:13:24.550 --> 00:13:24.560 align:start position:0%
instance, was very key for me.
 

00:13:24.560 --> 00:13:26.150 align:start position:0%
instance, was very key for me.
Y'all<00:13:24.880><c> might</c><00:13:25.120><c> be</c><00:13:25.200><c> different.</c><00:13:25.519><c> You</c><00:13:25.680><c> gotta</c><00:13:26.000><c> you</c>

00:13:26.150 --> 00:13:26.160 align:start position:0%
Y'all might be different. You gotta you
 

00:13:26.160 --> 00:13:28.710 align:start position:0%
Y'all might be different. You gotta you
got<00:13:26.240><c> to</c><00:13:26.399><c> figure</c><00:13:26.480><c> it</c><00:13:26.560><c> out</c><00:13:26.720><c> for</c><00:13:26.880><c> yourself.</c>

00:13:28.710 --> 00:13:28.720 align:start position:0%
got to figure it out for yourself.
 

00:13:28.720 --> 00:13:31.509 align:start position:0%
got to figure it out for yourself.
But<00:13:30.079><c> you</c><00:13:30.240><c> know,</c><00:13:30.399><c> you</c><00:13:30.560><c> can</c><00:13:30.639><c> reach</c><00:13:30.880><c> a</c><00:13:31.040><c> point</c><00:13:31.279><c> like</c>

00:13:31.509 --> 00:13:31.519 align:start position:0%
But you know, you can reach a point like
 

00:13:31.519 --> 00:13:33.990 align:start position:0%
But you know, you can reach a point like
I<00:13:31.839><c> finally</c><00:13:32.160><c> did.</c><00:13:33.360><c> And</c><00:13:33.519><c> by</c><00:13:33.600><c> the</c><00:13:33.680><c> way,</c><00:13:33.839><c> my</c>

00:13:33.990 --> 00:13:34.000 align:start position:0%
I finally did. And by the way, my
 

00:13:34.000 --> 00:13:36.629 align:start position:0%
I finally did. And by the way, my
seratic<00:13:34.399><c> dermatitis</c><00:13:35.839><c> for</c><00:13:36.000><c> these</c><00:13:36.320><c> six</c><00:13:36.480><c> weeks</c>

00:13:36.629 --> 00:13:36.639 align:start position:0%
seratic dermatitis for these six weeks
 

00:13:36.639 --> 00:13:38.069 align:start position:0%
seratic dermatitis for these six weeks
has<00:13:36.959><c> I</c><00:13:37.200><c> know</c><00:13:37.279><c> it's</c><00:13:37.519><c> been</c><00:13:37.600><c> breaking</c><00:13:37.839><c> down</c>

00:13:38.069 --> 00:13:38.079 align:start position:0%
has I know it's been breaking down
 

00:13:38.079 --> 00:13:39.430 align:start position:0%
has I know it's been breaking down
because<00:13:38.240><c> the</c><00:13:38.480><c> inflammation</c><00:13:38.959><c> has</c><00:13:39.120><c> been</c><00:13:39.279><c> going</c>

00:13:39.430 --> 00:13:39.440 align:start position:0%
because the inflammation has been going
 

00:13:39.440 --> 00:13:43.750 align:start position:0%
because the inflammation has been going
down<00:13:39.519><c> in</c><00:13:39.680><c> my</c><00:13:39.839><c> head.</c><00:13:41.040><c> The</c><00:13:41.680><c> flaky</c><00:13:42.160><c> spots</c><00:13:42.480><c> are</c><00:13:43.519><c> uh</c>

00:13:43.750 --> 00:13:43.760 align:start position:0%
down in my head. The flaky spots are uh
 

00:13:43.760 --> 00:13:46.069 align:start position:0%
down in my head. The flaky spots are uh
shrinking<00:13:44.160><c> and</c><00:13:44.399><c> going</c><00:13:45.040><c> and</c><00:13:45.279><c> I've</c><00:13:45.519><c> been</c><00:13:45.600><c> having</c>

00:13:46.069 --> 00:13:46.079 align:start position:0%
shrinking and going and I've been having
 

00:13:46.079 --> 00:13:49.030 align:start position:0%
shrinking and going and I've been having
herxheimer<00:13:46.639><c> symptoms</c><00:13:46.959><c> all</c><00:13:47.120><c> over</c><00:13:47.360><c> my</c><00:13:47.519><c> body</c><00:13:48.959><c> uh</c>

00:13:49.030 --> 00:13:49.040 align:start position:0%
herxheimer symptoms all over my body uh
 

00:13:49.040 --> 00:13:50.949 align:start position:0%
herxheimer symptoms all over my body uh
that<00:13:49.200><c> are</c><00:13:49.440><c> just</c><00:13:49.600><c> slowly</c><00:13:50.000><c> diminishing.</c><00:13:50.560><c> as</c><00:13:50.800><c> the</c>

00:13:50.949 --> 00:13:50.959 align:start position:0%
that are just slowly diminishing. as the
 

00:13:50.959 --> 00:13:53.829 align:start position:0%
that are just slowly diminishing. as the
the<00:13:51.279><c> fungus</c><00:13:51.680><c> dies</c><00:13:52.000><c> off,</c><00:13:53.120><c> it's</c><00:13:53.360><c> releasing</c>

00:13:53.829 --> 00:13:53.839 align:start position:0%
the fungus dies off, it's releasing
 

00:13:53.839 --> 00:13:56.470 align:start position:0%
the fungus dies off, it's releasing
things<00:13:54.800><c> that,</c><00:13:55.279><c> you</c><00:13:55.440><c> know,</c><00:13:56.000><c> are</c><00:13:56.240><c> causing</c>

00:13:56.470 --> 00:13:56.480 align:start position:0%
things that, you know, are causing
 

00:13:56.480 --> 00:13:59.030 align:start position:0%
things that, you know, are causing
rashes<00:13:56.880><c> and</c><00:13:57.120><c> so</c><00:13:57.279><c> on,</c><00:13:57.920><c> and</c><00:13:58.160><c> it's</c><00:13:58.320><c> it's</c><00:13:58.720><c> they're</c>

00:13:59.030 --> 00:13:59.040 align:start position:0%
rashes and so on, and it's it's they're
 

00:13:59.040 --> 00:14:01.990 align:start position:0%
rashes and so on, and it's it's they're
slowly<00:13:59.440><c> diminishing</c><00:13:59.920><c> all</c><00:14:00.079><c> of</c><00:14:00.240><c> it.</c><00:14:00.480><c> So,</c><00:14:01.920><c> uh,</c>

00:14:01.990 --> 00:14:02.000 align:start position:0%
slowly diminishing all of it. So, uh,
 

00:14:02.000 --> 00:14:04.550 align:start position:0%
slowly diminishing all of it. So, uh,
and<00:14:02.240><c> my</c><00:14:02.480><c> hair,</c><00:14:03.199><c> even</c><00:14:03.360><c> the</c><00:14:03.600><c> massive</c><00:14:03.920><c> bald</c><00:14:04.240><c> spot,</c>

00:14:04.550 --> 00:14:04.560 align:start position:0%
and my hair, even the massive bald spot,
 

00:14:04.560 --> 00:14:06.470 align:start position:0%
and my hair, even the massive bald spot,
the<00:14:04.800><c> biggest</c><00:14:05.040><c> one,</c><00:14:05.279><c> is</c><00:14:05.360><c> is</c><00:14:05.680><c> slowly</c><00:14:06.000><c> filling</c><00:14:06.320><c> in</c>

00:14:06.470 --> 00:14:06.480 align:start position:0%
the biggest one, is is slowly filling in
 

00:14:06.480 --> 00:14:08.150 align:start position:0%
the biggest one, is is slowly filling in
with<00:14:06.560><c> with</c>

00:14:08.150 --> 00:14:08.160 align:start position:0%
with with
 

00:14:08.160 --> 00:14:12.150 align:start position:0%
with with
hair,<00:14:08.880><c> uh,</c><00:14:08.959><c> with</c><00:14:09.120><c> with</c><00:14:09.440><c> peach</c><00:14:09.760><c> fuzz.</c><00:14:10.399><c> So,</c>

00:14:12.150 --> 00:14:12.160 align:start position:0%
hair, uh, with with peach fuzz. So,
 

00:14:12.160 --> 00:14:15.110 align:start position:0%
hair, uh, with with peach fuzz. So,
uh,<00:14:12.399><c> you</c><00:14:12.639><c> know,</c>

00:14:15.110 --> 00:14:15.120 align:start position:0%
uh, you know,
 

00:14:15.120 --> 00:14:18.790 align:start position:0%
uh, you know,
real<00:14:15.600><c> true</c><00:14:16.160><c> physical</c><00:14:16.560><c> health</c><00:14:17.760><c> is</c><00:14:18.079><c> not</c><00:14:18.320><c> hard,</c>

00:14:18.790 --> 00:14:18.800 align:start position:0%
real true physical health is not hard,
 

00:14:18.800 --> 00:14:21.670 align:start position:0%
real true physical health is not hard,
should<00:14:19.120><c> not</c><00:14:19.279><c> be</c><00:14:19.440><c> hard.</c><00:14:20.320><c> It</c><00:14:20.560><c> it</c><00:14:20.880><c> may</c><00:14:21.040><c> be</c><00:14:21.199><c> hard</c><00:14:21.360><c> to</c>

00:14:21.670 --> 00:14:21.680 align:start position:0%
should not be hard. It it may be hard to
 

00:14:21.680 --> 00:14:24.150 align:start position:0%
should not be hard. It it may be hard to
find<00:14:22.000><c> your</c><00:14:22.320><c> point</c><00:14:22.480><c> of</c><00:14:22.720><c> equilibrium</c><00:14:23.680><c> and</c><00:14:23.920><c> to</c>

00:14:24.150 --> 00:14:24.160 align:start position:0%
find your point of equilibrium and to
 

00:14:24.160 --> 00:14:27.509 align:start position:0%
find your point of equilibrium and to
raise<00:14:24.480><c> your</c><00:14:25.040><c> bodily</c><00:14:25.519><c> awareness</c><00:14:26.959><c> to</c><00:14:27.199><c> that</c>

00:14:27.509 --> 00:14:27.519 align:start position:0%
raise your bodily awareness to that
 

00:14:27.519 --> 00:14:30.069 align:start position:0%
raise your bodily awareness to that
point<00:14:28.720><c> where</c><00:14:28.959><c> you</c><00:14:29.120><c> you</c><00:14:29.519><c> become</c><00:14:29.839><c> that</c>

00:14:30.069 --> 00:14:30.079 align:start position:0%
point where you you become that
 

00:14:30.079 --> 00:14:32.470 align:start position:0%
point where you you become that
sensitive<00:14:30.480><c> to</c><00:14:30.639><c> say</c><00:14:30.880><c> ah</c><00:14:31.600><c> that</c><00:14:31.839><c> pizza</c><00:14:32.079><c> I</c><00:14:32.240><c> ate</c>

00:14:32.470 --> 00:14:32.480 align:start position:0%
sensitive to say ah that pizza I ate
 

00:14:32.480 --> 00:14:34.389 align:start position:0%
sensitive to say ah that pizza I ate
yesterday<00:14:32.880><c> is</c><00:14:33.120><c> making</c><00:14:33.360><c> me</c><00:14:33.519><c> feel</c><00:14:33.680><c> congested</c><00:14:34.160><c> or</c>

00:14:34.389 --> 00:14:34.399 align:start position:0%
yesterday is making me feel congested or
 

00:14:34.399 --> 00:14:36.629 align:start position:0%
yesterday is making me feel congested or
something<00:14:35.279><c> and</c><00:14:35.440><c> and</c><00:14:35.839><c> once</c><00:14:36.160><c> you're</c><00:14:36.320><c> aware</c><00:14:36.560><c> of</c>

00:14:36.629 --> 00:14:36.639 align:start position:0%
something and and once you're aware of
 

00:14:36.639 --> 00:14:38.629 align:start position:0%
something and and once you're aware of
that<00:14:36.959><c> you</c><00:14:37.120><c> can</c><00:14:37.360><c> you</c><00:14:37.600><c> can</c><00:14:38.000><c> say</c><00:14:38.240><c> you</c><00:14:38.399><c> know</c><00:14:38.480><c> I</c>

00:14:38.629 --> 00:14:38.639 align:start position:0%
that you can you can say you know I
 

00:14:38.639 --> 00:14:40.870 align:start position:0%
that you can you can say you know I
don't<00:14:38.800><c> want</c><00:14:38.880><c> the</c><00:14:39.120><c> pizza</c><00:14:39.440><c> tomorrow</c><00:14:39.839><c> because</c><00:14:40.639><c> I</c>

00:14:40.870 --> 00:14:40.880 align:start position:0%
don't want the pizza tomorrow because I
 

00:14:40.880 --> 00:14:43.269 align:start position:0%
don't want the pizza tomorrow because I
want<00:14:40.959><c> to</c><00:14:41.120><c> feel</c><00:14:41.279><c> good</c><00:14:41.440><c> the</c><00:14:41.680><c> day</c><00:14:41.760><c> after.</c>

00:14:43.269 --> 00:14:43.279 align:start position:0%
want to feel good the day after.
 

00:14:43.279 --> 00:14:47.829 align:start position:0%
want to feel good the day after.
Um<00:14:44.720><c> so</c><00:14:46.000><c> you</c><00:14:46.240><c> can</c><00:14:46.320><c> do</c><00:14:46.480><c> it.</c><00:14:47.040><c> It</c><00:14:47.279><c> should</c><00:14:47.519><c> not</c><00:14:47.680><c> be</c>

00:14:47.829 --> 00:14:47.839 align:start position:0%
Um so you can do it. It should not be
 

00:14:47.839 --> 00:14:49.430 align:start position:0%
Um so you can do it. It should not be
hard.

00:14:49.430 --> 00:14:49.440 align:start position:0%
hard.
 

00:14:49.440 --> 00:14:51.269 align:start position:0%
hard.
uh<00:14:49.600><c> and</c><00:14:49.920><c> you</c><00:14:50.160><c> it</c><00:14:50.399><c> shouldn't</c><00:14:50.639><c> take</c><00:14:50.880><c> a</c><00:14:51.040><c> lot</c><00:14:51.120><c> of</c>

00:14:51.269 --> 00:14:51.279 align:start position:0%
uh and you it shouldn't take a lot of
 

00:14:51.279 --> 00:14:55.189 align:start position:0%
uh and you it shouldn't take a lot of
numbers<00:14:51.600><c> and</c><00:14:51.920><c> calculations</c><00:14:52.560><c> or</c><00:14:52.800><c> or</c><00:14:53.279><c> anything.</c>

00:14:55.189 --> 00:14:55.199 align:start position:0%
numbers and calculations or or anything.
 

00:14:55.199 --> 00:14:57.350 align:start position:0%
numbers and calculations or or anything.
God<00:14:55.519><c> bless</c><00:14:55.760><c> you</c><00:14:55.920><c> all.</c><00:14:56.639><c> Good</c><00:14:56.880><c> luck</c><00:14:57.040><c> on</c><00:14:57.199><c> your</c>

00:14:57.350 --> 00:14:57.360 align:start position:0%
God bless you all. Good luck on your
 

00:14:57.360 --> 00:14:59.509 align:start position:0%
God bless you all. Good luck on your
health<00:14:57.519><c> journeys.</c><00:14:58.720><c> Don't</c><00:14:58.959><c> forget</c><00:14:59.279><c> good</c>

00:14:59.509 --> 00:14:59.519 align:start position:0%
health journeys. Don't forget good
 

00:14:59.519 --> 00:15:02.000 align:start position:0%
health journeys. Don't forget good
sleep.