7 Things You Must Do to Improve Bone Health and Density
Summary
TLDRThe transcript discusses natural methods to combat osteoporosis and osteopenia, emphasizing the importance of reducing sugar intake, maintaining a balanced pH, and engaging in physical activities like rebounding and vibration therapy. It also highlights the significance of proper posture and spinal molding, alongside the necessity of specific minerals, vitamins, and herbs for bone health. The key is to avoid high-dose calcium supplements and instead focus on a holistic approach for optimal bone density and strength.
Takeaways
- π Maintain bone health by avoiding high doses of calcium and focusing on balanced nutrition.
- π¬ Reduce sugar intake as it increases inflammation and insulin sensitivity, negatively affecting calcium absorption and bone health.
- π§ Opt for sea salts instead of processed salts to provide essential minerals for bone health.
- π₯¬ Focus on an alkaline-forming diet with foods like spinach, cucumbers, avocados, and grapefruits to balance body pH and support bone density.
- π€ΈββοΈ Engage in physical activities like rebounding and vibration therapy to improve bone density and reduce bone loss.
- ποΈββοΈ Incorporate weight training and resistance exercises to stimulate bone formation and prevent bone loss.
- π§ββοΈ Improve posture through exercises and support tools to reduce the risk of bone-related issues like compression fractures.
- π Use spinal molding at night to maintain the natural curves of the spine and protect against poor posture.
- π₯¦ Ensure adequate intake of key minerals like calcium, boron, copper, magnesium, zinc, and vitamins D, K2, C, and E for optimal bone health.
- πΏ Utilize natural herbs such as winged tree bind and horseradish leaf for their bone healing properties and as an alternative to managing osteoporosis and osteopenia.
Q & A
What are the three main aspects to focus on for natural bone health improvement?
-The three main aspects to focus on for natural bone health improvement are: 1) Strengthening your bones safely without the dangers of high dose calcium, 2) Understanding the long-term effects of regular high-dose calcium supplements and what to take instead for optimal bone health, and 3) Incorporating lifestyle changes and nutritional approaches that support bone health.
Why is sugar considered more harmful than salt when it comes to bone health?
-Sugar is considered more harmful than salt for bone health because it increases inflammation, creates sensitivity to insulin, and increases acid amounts inside the kidneys. This leads to reduced calcium intake and blocks the absorption of nutrients and key minerals into the body. Additionally, sugar promotes the excretion of calcium, making it a significant problem for bone health.
What role does pH level play in maintaining bone health?
-pH level is crucial in maintaining bone health because acidity in the body lowers the amount of calcium in the bones. The body uses alkaline minerals, like calcium, to buffer and neutralize acidity. Consuming foods that help maintain a healthy pH level can prevent the loss of calcium from bones, thus supporting overall bone health.
What are some physical activities recommended for improving bone health?
-Rebounding on a mini trampoline, vibration therapy, and weight training are some of the physical activities recommended for improving bone health. These activities help increase bone formation, decrease bone resorption, and enhance overall bone density.
How can posture be improved and why is it important for bone health?
-Posture can be improved through the use of postural exercises and support tools like spinal molding rolls. Good posture is important for bone health because poor posture can lead to increased bone loss and a higher risk of fractures, especially in conditions like osteoporosis and osteopenia.
What minerals and vitamins are particularly important for bone health?
-Calcium, boron, copper, magnesium, zinc, vitamin D, vitamin K2, vitamin C, and vitamin E are particularly important for bone health. These nutrients play key roles in bone formation, maintenance, and ensuring proper calcium absorption and utilization in the body.
What are the two herbs mentioned in the script that are beneficial for bone health?
-The two herbs mentioned are winged tree bind and horseradish leaf. Winged tree bind is effective for bone healing and new bone formation, while horseradish leaf is useful for natural solutions to osteoporosis, especially for those taking medications that can affect bone density.
How can dietary changes help prevent or combat osteoporosis and osteopenia?
-Dietary changes can help prevent or combat osteoporosis and osteopenia by lowering sugar and carbohydrate intake, increasing alkaline-forming foods, and ensuring adequate intake of essential minerals and vitamins that support bone health. A balanced diet with these considerations can significantly contribute to stronger bones and reduced risk of bone-related conditions.
What is the recommended daily intake of calcium and why?
-The recommended daily intake of calcium should not exceed 600 milligrams, with a more conservative approach being 75 to 100 milligrams when supplementing. This is to prevent potential health risks such as arterial calcification and to ensure that the body can effectively absorb and utilize the calcium from dietary sources.
How does vibration therapy work for bone health?
-Vibration therapy works for bone health by aligning the frequency of muscles, ligaments, and bones to vibrate at the same frequency. This helps mold and improve the overall bone density. The therapy was initially developed by NASA to combat bone loss in astronauts and has since been adapted for use in various clinical settings.
What are the key takeaways from the script for someone looking to improve their bone health naturally?
-The key takeaways include focusing on a sugar-lowering and alkaline-based diet, engaging in physical activities like rebounding and vibration therapy, maintaining proper posture, and ensuring adequate intake of essential minerals and vitamins. Additionally, considering the use of certain herbs like winged tree bind and horseradish leaf can offer natural solutions for improved bone health.
Outlines
π½οΈ Understanding Nutritional Approaches to Bone Health
This paragraph emphasizes the importance of a nutritional approach to combating osteoporosis and osteopenia. It highlights three key strategies: reducing sugar intake to enhance calcium absorption, maintaining a balanced pH level to prevent calcium loss, and understanding the long-term effects of high-dose calcium supplements. The focus is on natural ways to strengthen bones, avoiding the risks associated with excessive calcium intake, and the significance of consuming a diet rich in minerals and nutrients for optimal bone health.
πββοΈ Physical Activities for Boosting Bone Health
This section discusses the role of physical activities in improving bone health. It introduces various exercises such as rebounding on a mini trampoline and vibration therapy, which are shown to increase bone formation and decrease resorption. The paragraph also mentions the benefits of weight training and the importance of good posture to prevent bone loss and fractures. The speaker shares personal experiences and provides practical tips on how to incorporate these activities into daily life for better bone health.
πΊ Posture and Spinal Molding for Preventing Bone Loss
This paragraph focuses on the impact of posture on bone health and introduces spinal molding as a preventative measure. The speaker explains how poor posture can accelerate bone loss and increase fracture risk. Simple solutions like using posture supports and molding rolls at home or work are suggested to maintain proper alignment and protect the spine. The emphasis is on making small, consistent changes to daily routines to support overall bone health.
π₯ Minerals, Vitamins, and Herbs for Stronger Bones
This section delves into the importance of various minerals, vitamins, and herbs in maintaining bone health. It discusses the role of calcium, boron, copper, magnesium, zinc, vitamin D, K2, C, and E in promoting bone density and preventing osteoporosis. The speaker advises on the appropriate intake levels of these nutrients and the benefits of obtaining them from food sources. Special attention is given to two herbs, winged tree bind and horseradish leaf, which have been researched for their effectiveness in supporting bone health and counteracting the negative effects of certain medications.
πΏ Natural Solutions and Comprehensive Bone Health Plan
In this final paragraph, the speaker wraps up the discussion on bone health by reiterating the importance of a clean diet, balanced pH, physical resistance, posture, and spinal molding. It also emphasizes the significance of a comprehensive approach that includes the right balance of minerals, vitamins, and natural herbs. The speaker provides resources for developing a well-rounded regimen to proactively address osteoporosis and osteopenia, encouraging the audience to take charge of their bone health through lifestyle changes and natural solutions.
Mindmap
Keywords
π‘Osteoporosis
π‘Osteopenia
π‘Bone Health
π‘Sugar Intake
π‘pH Balance
π‘Physical Resistance
π‘Posture
π‘Minerals
π‘Vitamins
π‘Herbs
Highlights
Combating osteoporosis and osteopenia naturally is possible with several key strategies.
High dose calcium can be avoided by focusing on targeted amounts and preventing arterial calcification.
Sugar, not salt, is the main culprit for bone health issues as it increases inflammation and insulin sensitivity, leading to calcium loss.
Consuming a diet low in sugars and high in sea salts can be beneficial for bone health.
Maintaining the right pH level in the body is crucial to prevent bone loss as acidity can lead to calcium being pulled from the bones.
Certain foods like spinach, cucumbers, avocados, and grapefruits can help balance the body's pH levels.
Physical resistance activities such as rebounding on a mini trampoline can improve bone density and decrease bone resorption.
Vibration therapy, originally developed by NASA, can help increase bone density and prevent bone loss.
Weight training and strength training exercises can be instrumental in preventing bone loss and promoting new bone formation.
Good posture is often underrated but is essential in preventing osteoporosis and osteopenia.
Using postural supports and spinal molding can help maintain good posture and protect the spine.
Proper calcium intake is important, but it should be balanced with other minerals like boron, copper, magnesium, and zinc for optimal bone health.
Vitamins D, K2, C, and E play crucial roles in bone health, with D and K2 being particularly important for calcium absorption and placement.
Herbs like winged tree bind and horseradish leaf can offer natural solutions for bone healing and improving bone density.
A comprehensive approach to bone health includes diet, physical activity, posture, minerals, vitamins, and natural herbs.
Transcripts
okay so first we want to talk about
everyone everyone needs to know every
single person when it comes to combating
osteoporosis osteopenia what can we
naturally do
to really
strengthen the bones
reduce bone loss and prevent it
especially as we get older especially as
you know from a woman's perspective
going through menopause
it's a trying time and it leads to a lot
of falls a lot of injuries
shortening loss of heights a lot of
issues down the road so what can we do
naturally so we're going to go through
three things that you're going to learn
okay number one is strengthen your bones
safely
it's going to be very important without
the dangers of high dose calcium i'm
going to show you some
targeted amounts we should be using
and
avoiding arterial calcification number
two
we're going to go through the long-term
effects of regular high-dose calcium
supplements what they could lead to from
a calcification of the artery standpoint
and then what you should be taking
instead to optimally support your bone
health and combat the diseases of
osteopenia
and osteoporosis so let's dive into this
from a perspective of bone health i
think there's seven keys that we really
want to focus on and so i have my notes
here so you can kind of follow along and
give you an overview of the main focus
is if you are struggling with bone
health what do we need to be looking at
and right out of the gates we've got to
go to your plate sugar not salt and salt
is one that usually gets the bad wrap
for this but sugar is the main focus
here when it comes to bone health now
salt
is usually the culprit and is usually
the one to blame because there is
so much of the mineral of calcium and
the minerals salts
stored in your body up to 99 of it is
stored in the bone
and so salt has been blamed for leading
to calcium loss but it's actually sugar
that is increasing inflammation that is
creating sensitivity to insulin that is
increasing your acid amounts inside of
your kidneys and reducing calcium intake
altogether because it's blocking not
only does it not contain nutrition but
it's actually blocking
nutrients and key minerals from being
absorbed into your body and it's
creating increased excretion of the
calcium that you do eat
out of your body so sugar becomes a
massive problem from the absorption of
calcium
the blocking of it
as well as it pushes it out of the
system so if we want to have a
bone-friendly
lifestyle the nutritional approach we're
going to want to take is one that is
focused on lowering the amount of sugars
that we're taking in lowering the amount
of carbohydrates that we take in salt on
the other hand can be taken in a
negative manner if it's processed salt
we want to really focus on sea salts sea
salts are going to be very bone friendly
providing the bodies for minerals and
most people are lacking proper minerals
and lacking proper sea salt in their
body and get way too much processed salt
so it's this combo when we clean up our
eating and go away from processed foods
we not only lower the sugar but we also
start to clean up the salt so number one
out of the gates is the foods we're
eating for bone health must be focused
on lowering the sugar content there's
some great links and great resources
that we have
right here to be able to understand a
food list that simply breaks down
there's one in my book there's a lot of
resources around what we put out on how
do we start to live out a lifestyle that
eats that way
number two is ph really got to talk to
this because acidity in the body is
going to lower the amount of calcium in
the bones so to prevent accumulation
of acid in the body and the
progressively increasing degrees of
the acid that's produced when we do
consume a lot of sugar the body has
multiple systems to buffer this and to
slow it down and to lessen the amount of
acid that builds up in the body so we
eat very acidic we eat a lot of
processed foods
acid builds up in the system one of the
ways the body lowers that acidity is the
bone because it contains large
quantities of the salts that we just
talked about the salts are alkaline like
calcium and so what happens is it pulls
it out of the bone
to neutralize the acidity
in your body
so if we want to be proactive
with bone health
or
lifestyle changes to combat osteoporosis
or osteopenia we better be thinking
about the ph levels of our body there's
some great foods that you can be using
that help the ph of your body my
favorites spinach can easily put that
into a smoothie cucumbers i always had
it in my fridge where you have cucumbers
and they're soaked in organic vinegar
used a little monk fruit to make them
taste a little sweeter it's a great way
to get cucumber and onion into your diet
cucumbers with hummus regularly they're
tens
on the ph scale your body sits around
seven acidity is gonna be below seven
avocados grapefruits come in around
eights so those are great options
beets are right around that range even
lemons
very acidic on the outside but once
metabolized
ends up being slightly over a seven
so fruits and vegetables you can think a
lot of those are gonna drive your ph up
you can drink some high alkaline water
if you're going through a detox period
of time i recommend it but on a daily
basis to constantly be putting in 9 or
10 ph water
it's not quite that simple we want to
make sure we're eating it not
fabricating it in nature usually spring
water for example is going to be right
around that sweet spot the way god made
it of a seven maybe a little bit higher
so we want our drinks to be on more of
the alkaline side when it comes to bone
density but don't constantly put in
really high alkaline drinks focus on the
foods and there's some great ones out
there so we've got sugar we've got the
ph
then we go physical resistance and
there's some great great ways outside of
just hitting the gym that you can really
bolster
your bone health and my favorite right
out of the gates is rebounding and the
reason this is my favorite because in
the 1930s
exercising on a mini trampoline
was created
where all great things are created
iowa
iowa
so in the 1930s this is where this
concept came up and they showed
it increased bone formation and it
decreased bone resorption
so it improved these health-related
benefits
of bone density formation and so we want
that to be you know like we're not
losing bone wanna be building bone it's
also helping with balance which is the
big problem a lot of times i did my
entire thesis in doctor at school on
falls and how costly they are for a
person's life for our economy for
everyone involved so muscular leg
strength so rebounding is a great option
mini trampoline
we have entire protocols and videos on
how you can really put a whole regimen
together on how to do this
vibration therapy is number two i've
used this clinically for years now this
was initially developed nasa was
involved with it it was part of the
space program
they found that each month that was
spent in space each week each day there
was significant bone loss happening
and it was to the tune of one to two
percent per month because there was no
gravity on these astronauts so to combat
it they found that they could regain the
bone loss
by standing on a lightly vibrating plate
for 10 minutes a day and you don't even
have to do that much even two to five
minutes so i have one at my house
the frequency of it really matters you
don't want it to be too high you don't
want it to be too low
13 is the megahertz the hertz that it
should vibrate and be frequent at now if
it's below that you don't get as much
benefit but you still get benefit i
would never recommend going higher than
that because the vibration can be
damaging it but what we're doing is
we're aligning the frequency of your
muscles your ligaments and your bones to
all vibrate at the same frequency and
they can be molded they can be helped so
a lot of people will stretch while on
these
some people will do postural exercises
while on these but it is going to help
that bone density so there's two of my
favorites that a lot of people don't
talk about then of course there is
weight training and study studies show
that strength training over a period of
time can help prevent bone loss and may
even be helpful to building new bones so
just adding in some light
weights
maybe you're doing our 10 minute
workouts that we regularly put together
you could just be adding some light
weights to that but adding in weight
training is definitely important from a
bone density standpoint so i just
mentioned it but let's roll right into
number four which is posture
posture is very underrated when it comes
to osteoporosis osteopenia but you can
see it as an outcome and when you think
osteoporosis you think osteopenia you're
thinking of this person
hunched over the roundedness in their
back they're
coming forward this way they're losing
the support of the bones the bones are
softening
compression fractures can happen to the
actual skeleton so there's a major risk
here expediates the bone loss and
increases the fracture risk
so there's a really easy way to start
combating this
one sit up straight your mother was
right use postural exercises use um
things that nudge you the right
direction and i'm actually grabbing it
off of my seat because i'm using it
while we talk so this is a posture
support that i have on my chair
at my desk and this pushes my low back
forward and makes me sit upright while
i'm working so i don't end up doing
one of these while i'm leaning forward
typing it makes me sit in a better
posture so that's number one is look at
your workstation
or even your car
simple molding roll is a resource that
we have on our store that you can use
now what i love about this is it doubles
up okay the reason there's a strap on
here is so it'll fit around your seat
but it'll also fit around your chair at
work now this won't matter at night time
but you can take these home or get two
sets of them and there's a thicker
bigger roll this is a three inch
diameter
this is perfect for the curve in your
neck
so spinal molding is a concept that i
would highly encourage if you have a
toothbrush
if you have floss at your house
then what do you have
to help the other bones of your body
specifically your spine and so this is
like my toothbrush and floss so at
nighttime i lay on these the three inch
roll puts a 45 degree curve
in the neck
that's exactly the c shape it should be
think the shape of a banana the nice
curve if you lose the curve
right then it flattens you have a
smashed banana so if the three inch
bigger roll is for the neck and then the
two inch
two and a half inch excuse me is for the
lower back because that curves about 35
degrees so it's just slightly less
curved and these mold the ligaments of
the spine they undo the bad posture you
may have done that day
so spinal molding such a simple concept
to help protect
i'm going to get my posture support back
in there such a simple concept to
protect ourselves from putting more
pressure on the bones we're accelerating
the bone loss in general
now let's get into minerals vitamins
this is where a lot of people want to
jump to immediately especially calcium
approximately 99 of your body's calcium
is stored in your skeleton so we talked
about this it's in the bones already
however a review of 59 studies found
that increasing calcium intake through
supplements or even food sources
resulted in a small
but not a clinically meaningful
improvement
in the bone mass density so what that
says is it's we can't handle bone
density by simply throwing especially in
a lot of cases
toxic chalky white stuff into our system
that's going to build up think a shower
you don't want mold building up you
don't want mildew building up you don't
want calcium buildups
you don't want that in your body either
because it easily happens so there's
very prominent research and studies
showing that too much calcium over 600
milligrams on a daily basis is going to
lead to arterial calcification the
calcium has to go somewhere and
oftentimes we don't have the right
balance of the minerals and the
nutrients
in order to absorb the calcium and get
it where it needs to be 99 of it is in
the skeleton we don't want it to end up
in the arteries we don't want it to end
up in the organs
and this is what's commonly happening
there's
an explosion of arterial calcification
right now and
i believe one of the reasons is calcium
is grossly
over recommended i would focus on
getting it from foods
green foods are great sources broccoli
is an excellent source of calcium
collard greens spinach i just used a
powder
form of greens and it's literally
sitting next to me here you can see it
sitting in the bottom
right there okay and those greens
get me a excellent source of calcium
collard greens because i don't normally
have those for breakfast or lunch or
even dinner um some of you do it does
not i don't eat a lot of it or even you
know broccoli spinach during the day
you're able to get those greens in so
calcium to speak to it no more than 600
milligrams i would recommend
when you're supplementing with it i
would be closer to 75 to 100
because if you're eating clean and
following the other steps that we've
already covered you're going to then be
really getting a healthy dose in the
food form that your body can use so
let's go on some other really important
uh minerals calcium is not the only
player in the game boron
is the next one
boron is a trace mineral that's been
found to play a critical role in bone
growth and in its maintenance
so it affects the use of these other
minerals including calcium magnesium and
the vitamins vitamin d vitamin a so
it helps absorb them it helps them work
better so if you're just taking a bunch
of calcium you can see how that line of
thinking that we've used for a lot of
women especially over the last 30 years
is very flawed a study on
post-menopausal women found that taking
one to three milligrams of boron per day
significantly reduce the excretion of
calcium and magnesium from the kidneys
so it helps you utilize the calcium you
are taking i wonder how many
are just taking 1200 milligrams of
calcium every day but don't have the
proper other minerals to get it absorbed
boron is one of those copper is another
one now we don't want to overdo copper
just like calcium but there is a link
between low copper levels
and low bone density measurements so we
want to get a little bit of that in
there so that everything works together
magnesium is associated with uh adequate
levels with benefits of bone density
when you have enough of it magnesium is
another great one one study in 51
post-menopausal women found that 40
percent of women with osteoporosis or
with low bone density had low
circulating magnesium levels we want to
be getting three to four hundred
milligrams of this per day i like to eat
a chunk of it and then i spread it out
amongst supplements i take it in my
vitamin d supplement because vitamin d
needs it in order to convert to be
activated
using it in nuts and seeds and beans
black beans excellent source of
magnesium so you really get this worked
into your diet you can check out our
other videos and resources to know what
foods are high in magnesium
zinc is the sixth mineral that's
involved here it's important for bone
growth and higher zinc levels have been
linked to better bone density scores so
we need all of these minerals to be
working together all six of them with
their vitamin counterparts now the big
four
when it comes to vitamins vitamin d is
number one not only does it bolster your
immune system but it is essential for
bone health it plays a key role in the
absorption of calcium and helps to
regulate the turnover of bone properly
in your body now it partners with its
key partner k2 this is batman and robin
in your body when it comes to immune
health when it comes to calcium
placement
high doses of vitamin k2 are needed to
prevent fractures especially in
postmenopausal women or especially those
with osteoporosis so vitamin d takes
that calcium we talked about with the
use of those minerals and shuttles it to
the arteries k2 then picks it up and
shuttles it to your bone
so vitamin d and k2 very crucial not to
be mistaken with k1 k1 is focused on
blood clotting so i receive a lot of
questions on people saying i can't take
vitamin k because i'm on a blood thinner
we're referring to vitamin k2 here which
is for your health of your arteries and
your heart is not involved
like k1 is in blood clotting so it is
typically very safe
to take even if you're on a blood
thinner you can always check with the
pharmacist now number three
i combine two of them together but more
recently
vitamin c and vitamin e these are the
four
uh three of the fat soluble vitamins d
k2 and e and then c which is a water
soluble vitamin and play important roles
in preventing and in the natural
solutions of osteoporosis because of
their ability to increase bone density
so we can't forget about those those are
still very important vitamin c is a
precursor to all the collagen in your
body so to help your skin to help your
hair help your nails that's where it is
so we've worked our way through eating
properly we want to lower the sugar
levels we want to
have our diet be more on the alkaline
side with some fun ways for physical
resistance including rebounding and
vibration therapy to add on top of
hitting the gym and doing some weight
training postural support during the day
and then spinal molding at night we've
got six minerals that we really want to
focus on we've got four vitamins that we
really want to focus on and then there's
two herbs that hands down uh
overwhelmingly from the research are two
that are very important when it comes to
osteoporosis osteopenia the first one is
called winged
tree bind okay it is a very common
medicinal plant actually used in
thailand they use it all the time there
it's very traditional in african or
ayurvedic medicine now it can be used
from everything from metabolic syndrome
it supports decreasing swelling in the
body but it is very effective at helping
bones heal
and new bone formation so wig winged
tree bind has a very effective
place when it comes to the health of our
bones so that's one of the herbs that i
love okay number two is horseradish leaf
now this is not the spicy condiment
that's often served it's delicious with
steaks or a roast beef sandwich this is
actually coming from the leaves of the
moringa olafera tree all right and a
major problem with osteoporosis is drugs
causing osteoporosis this is the number
one secondary cause of osteoporosis is
taking a form of a steroid and so this
could be in the form of you know
something you're using for allergies or
something you're using for hormones so a
steroid so i saw this happen to my
father actually um
glucocorticoids there's multiple
different ones that impact
bone density levels they induce
osteoporosis and they leave
a susceptibility to fractures and so
this is a huge cost
on our economy this is a huge cost on
people's lives because we're treating
one thing and we're getting side effects
from drugs
causing other conditions
so
with all that said there's a lot of
research being poured into right now
because of how much adverse
effects this has and how much high cost
this has that using the moringa olafera
which we're calling horseradish leaf is
a very effective natural solution
for the bone healing abilities
especially for those that are taking
those medications and if you're not on
those medications it still delivers
those benefits from the form of the leaf
so we want these in a as clean forms as
we can the wing tree bind and the
horseradish leaf that's usually an
organic form and those are great natural
herbs my two favorites there are several
out there but those have the best
research behind them and actual studies
behind them to show you
for bone health so cleaning up the
sugars if you need help with an eating
plan we have a lot of resources for that
you can check those below the ph
of the system more towards alkalinity we
also give guidance on that physical
resistance
there's you may check out some videos on
rebounding and vibration training uh and
then posture the spinal molding roles
the minerals that need to be involved
and the vitamins that are crucial so if
you wonder how to get this all in your
system there's links for that below so
you can really
have a good regimen when it comes to
your bone health and be proactive
with osteoporosis osteopenia and getting
help there so check out those other
videos those other resources that we
have available for you and keep building
and experiencing real health
[Music]
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