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Many people are confused, misinformed, or at a minimum uncertain about what to do to be truly healthy.  We bring clarity to the confusion by empowering people with education on our foundations for health including real food (body), setting circadian rhythms (sleep), meditation & mindfulness (mind), grounding & outdoors (nature), natural movement (fitness), simplicity & elegance (minimalism), natural solutions (toxicity), and cultivating community (synergy). We build confident, empowered, happy, vibrant members that look, feel, and perform amazing, and never question what they are supposed to do to be healthy, ever again :) #EMPOWERTHEPLANET

240 | Collagen 09/26/2023

240 | Collagen I got this question recently, and it's a great question... I'm all about taking collagen ever since you said it was important. But how much should I be taking? You know the importance of collagen. Many of you take it religiously. But how much is optimal? I've got a number for you now. My recommendation USED to be any amount! However, now based on current research and personal and client experience, here's my updated recommendations up front. Below I have more detail about why this is important and how I came to these numbers. Ideal Collagen Per Day 20 grams of collagen for every 100 pounds of ideal bodyweight. OR, for an equation you can move the decimal point in your weight 2 spots to the left or multiply by .01: (body weight) x (.01) x 20g = grams of collagen per day: At 150lbs body weight = 20 g x 1.5 = 30g of collagen. At 175lbs body weight = 20 g x 1.75 = 35g of collagen. At 200lbs body weight = 20 g x 2.0 = 40g of collagen. and so on. And honestly, I would say the more the better. This is the amount that is IDEAL. And yet, with this specific supplement, MORE IS ACTUALLY BETTER. So in some ways think of this as a MINIMUM. BTW, when I say 20 grams I literally mean grams of protein when looking on the nutrition label: In this example (), to get my 40g of collagen, I'd need to take about 4 scoops In this example (), the scoop is way bigger, so to get my 40g of collagen, I only need 2 scoops. In this example (), the scoop is also way bigger, so to get my 40g of collagen, I only need 2 scoops. What Are Best Types of Collagen? Collagen Types There are 29 types of collagen that have been identified, but most supplements will contain 1 or more of the following: Type 1 — Collagen found in skin/hide, tendon, scales and bones of cows, pigs, chicken and fish Type 2 — Formed in cartilage and typically derived from poultry Type 3 — Fibrous protein found in bone, tendon, cartilage and connective tissues of cows, pigs, chicken and fish Types 1, 2 and 3 comprise 90% of the collagen found in your body. So look for a "multi" collagen that has AT LEAST these 3. More types are even better. Hydrolyzed May Be Best Also, the "hydrolyzed" version may be the best way to go. Hydrolyzation refers to a processing technique that breaks the molecules down into smaller fragments, thereby enhancing intestinal absorption. It's pre-broken down and mixes easier in liquids, vs the gelatin which has to be mixed in a hot liquid. I recommend going with a hydrolyzed collagen for supplementation, and then gelatin for cooking. Which Collagen to Buy These are flavored (chocolate or vanilla) and are great for coffee and desserts. It contains types 1, 2, 3, 5, and 10. Or any hydrolyzed collagen with at least types 1, 2, and 3. Here's HOW I do it: 10g of collagen for every cup of coffee. Throughout a day I get 30 to 40g of collagen just from drinking coffee. 10g of collagen after a workout. Because tendons and ligaments are NOT soft tissue like muscle, it takes much more effort and much more time to work collagen into joints, ligaments, tendons and cartilage. BUT if you have good blood flow to your joints and tendons (like after a workout), the collagen will make it's way into those areas easier. 1 scoop of collagen whenever I think about it! Here's Why Collagen is the most common and abundant protein in your body. It accounts for approximately 30% of the total protein in your body. One of its primary purposes is to provide structure to allow tissues to stretch and flex while maintaining tissue integrity. Because collagen is 1/3 of your body's protein, this is how I came to the number of 20g to 30g per 100 lbs of ideal bodyweight. Collagen is found in every part of your body, but especially your skin, connective tissues like tendons, ligaments, and cartilage, your bones, organs, blood vessels (makes them elastic), hair and nails. Collagen helps with wrinkles. Since most of us are in the 2nd half of our lives (the best half!), collagen can be the game changer that makes a difference with our skin. Even tho personally I feel like I see more wrinkles in the mirror, I do get compliments on my skin all the time! Collagen is crucial for those of us that workout (which should be all of us ;) Since it's the main component of bones, ligaments, tendons, etc., supplementing with collagen regularly helps you recover from workouts better, helps with the adaptation that you're looking for, and helps prevention and recovery from injuries. Collagen has been proven to be healthful on other levels. It can improve sleep, reduce joint pain, improve gut health, glucose tolerance and blood pressure, reduce cardiovascular damage, lower your risk of osteoporosis, and lower inflammation and oxidative damage from all sources. Balance your meat with collagen. Our ancestors more than likely made use of every part of the animal, consuming everything that could be consumed, and finishing with simmering the bones to get every last bit of nutrition out of the carcass as possible. Our ancestors naturallly (and probably inadvertently) got a lot more collagen than we do in this modern world. The primary amino acids in collagen — glycine, proline and hydroxyproline — make up the matrix of connective tissue. Beef contains very little of these amino acids, so eating only muscle meat will not provide enough amino acids to allow you to build strong connective tissue and maintain bone strength. Supplementing with collagen is the key. What do you think? Feel free to send me some feedback :) Resources: /episode/index/show/paulctijerina/id/28116146

239 | Vinegar could be the best bang for buck hack there is 09/25/2023

239 | Vinegar could be the best bang for buck hack there is Here's What Can Happen When You Take Apple Cider Vinegar Start adding Apple Cider Vinegar (ACV) to your daily protocol, and here's what will probably happen: Your digestion will get better. On all levels. Bowel movements will be more consistent. Constipation and diarrhea will improve. Heartburn will go away. Blood sugar levels will improve. You'll have less dramatic blood sugar spikes, less insulin secretion, which translates into feeling better, having an easier time sticking to your diet, and fat loss. You'll have slightly more energy. Because ACV activates the AMPK pathway. Which basically helps your body create energy endogenously. I'm gonna explain HOW to add ACV to your daily routine in a progression based way... but first... A Little More Context When I went through Nutritional Therapy school over 12 years ago, one of the first things we learned to improve digestion and manage blood sugar handling was to take apple cider vinegar. I remember thinking, “This is ridiculous. How can taking apple cider vinegar be so good for you? It’s just vinegar?!” But sure enough, when I put it into practice, my acid reflux improved, my digestion got better, my bowel movements got better… and every single client I had implement the same protocols experienced the same exact benefits. Recently I had a client and friend reach out: “I have acid reflux. It just started out of nowhere. What do I do?” I told this person: “Eat clean today. And take ACV just before meals. Get back to me when you notice some changes.” The next day, his reflux was gone. Why Apple Cider Vinegar is Good Vinegar increases stomach acidity. Your stomach is meant to be acidic. This helps it activate a protein digesting enzyme called pepsin. It also helps it disinfect and neutralize pathogens. If you have acid reflux, it’s usually an indication of too little stomach acid. With too little stomach acid, your digestive system “backs up” into the esophagus. ACV before meals helps you digest proteins better. Check out my previous post and podcast on Vinegar reduces blood sugar spikes and insulin spikes. The acetic acid helps make muscles more receptive to glucose, uptaking glucose more efficiently, and pulling excess glucose from the bloodstream. This will minimize your blood sugar spike and get you back into a fat burning state relatively faster after a meal. ACV before meals helps with blood sugar regulation. Vinegar activates the AMPK pathway helping to create energy. The AMPK pathway is sensitive to low energy and low calories. When activated, it prompts your cells to make energy endogenously (internally) through stored glycogen and/or fat stores. ACV in the morning and/or before workouts can help with energy creation. Benefits to Your Health Journey Because of these improvements in digestion and blood sugar handling: Vinegar helps with satiety. The stronger your digestion, the more nutrients you get out of your food and the more your body gets what it needs. Your body will naturally give you signals of being satisfied, making you less hungry less often, and less susceptible to snacking and deviating from your nutrition. Vinegar helps with nutrient sufficiency. The stronger your digestion, the more nutrients you get out of the food and the more you become nutrient sufficient over time. This is crucial for long-term health. Vinegar can help with fat loss. Less blood sugar spikes means less storage of energy into fat stores. Less blood sugar spikes also means less cravings and urges, as mentioned before. Apple Cider Vinegar progression. Get yourself some organic apple cider vinegar. It can be Bragg’s but it doesn't have to be. I specify organic because apples are on the EWG’s Dirty Dozen Pesticides in Produce. Also, keep in mind, you don't have to be perfect with this. If you just committed to the first step below, it would be a huge win, and you could stop there. Start with 2 tbsp first thing in the morning with a glass of water (or you can shoot it). This will prime your digestive system for the rest of the entire day. It will also get your body creating energy internally for the rest of the day. If you did nothing else and just did this, you’d see some great improvements. If that's easy, next go to before meals. To take your ACV support to the next level, take 2 tbsp just before each main meal. As a bonus, take some ACC before workouts. Taking ACV in a fasted state reinforces your body's ability to create energy on its own. If you really want to be neurotic, take ACV before snacks. If you have the ability to have ACV on hand at all times, take 1 tbsp just before snacks. Finally, if you’re not ACV’d out by the end of the day, a little ACV before bed can help with blood sugar regulation during sleep, which will translate into better sleep. Commit to what works for you. Do it for a while. Then build on it and add to it if you want. But you don't have to do everything all at once. Keep it Real. Resources: Apple cider vinegar attenuates lipid profile Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels Effect of neutralized and native vinegar on blood glucose and acetate responses to a mixed meal The role of acetic acid on glucose uptake and blood flow rates in the skeletal muscle Acetic acid activates hepatic AMPK and reduces hyperglycemia AMP-activated protein kinase plays a role in the control of food intake Acetic Acid Upregulates the Expression of Genes for Fatty Acid Oxidation Enzymes in Liver To Suppress Body Fat Accumulation AMPK activation—protean potential for boosting healthspan /episode/index/show/paulctijerina/id/28236824

238 | Do cows drink too much water 08/19/2023

238 | Do cows drink too much water I get this question A LOT. I got it during a recent talk and guess what... I WAS ABLE TO ANSWER IT LIKE A CHAMP. And now you can too. Cow's can't catch a break! First there was the nutritional attack using saturated fat and cholesterol. Now they are drinking too much water?! What Cows Actually Do TODAY cows and bison and other ruminants do pretty much the same thing that they have ever since they’ve been on this planet. Even in conventional farming situations they are raised on pastures for most of their lives: They move across the pasture, eating natural vegetation, transforming the vegetation into their flesh for food for omnivores and carnivores All the while adding back water, nutrients, and microbes back to the soil, fertilizing and rebuilding the soil. Most of their water comes from the water that naturally falls on the land. most ot their water comes from the vegetation they eat - just like it always has! False Numbers The numbers typically quoted FOR THE water consumption for cattle and beef are almost always exaggerated. The water amounts typically quoted are the estimated total amount of water consumed by the cattle over a lifetime. What you don't hear is that the majority of the water cows consume is water that would be there anyways, that falls on the land naturally through precipitation, absorbed by vegetation, without irrigation. Just like it always has! A small % of the water is from what we would consider to be precious water resources and IRRIGATED water. Cattle Water Consumption 95% of cow water consumption is green water! Less than 5% of water consumption by cows is blue water. Cattle Advantages Cattle occupy land in it’s pristine shape, the land does not have to be modified… In fact they occupy land that isn't fit for crops Cattle rebuild the soil. An estimated 30% of the water they consume is put back into the environment. Pound for pound, beef is one of the most nutritious foods you can consume. Crop Disadvantages The way most crops are farmed, they are NOT rebuilding the soil… in fact they do the opposite. Through repetitive farming, most crops create hard impacted dirt, which does not hold water and contributes to runoff. In a lot of situations, YOU HAVE TO MANIPULATE THE LAND to make it fit for crops. make it flatter. which can contribute to runoff and soil depletion. Plants typically require massive amounts of fertilizer, glyphosophate, insecticides, and herbicides. Nutritionally, there is no comparison! Pound for pound beef beats any crop there is in protein, vitamins, minerals… except carbohydrates! NOW this isn’t an argument against crops! It’s an argument FOR beef! It’s an argument in defense of beef! I truly believe there’s a push for you to NOT eat meat because makes you strong. If you want to be strong, clear minded, vibrant, and resilient, EAT MEAT. As you’re doing it know that it isn’t just good for you, it’s good for all those around you and it’s good for the planet. Let me know what you think of this information! "Buy me a coffee ;)" To support yourself and your health join my 21 Steps Masterclass Get in touch with me through my linktree at or just shoot me an email at /episode/index/show/paulctijerina/id/27574146

237 | What is the best meat to eat 08/18/2023

237 | What is the best meat to eat Recently, I received a question at a seminar: "What is the best meat to consume on an animal-based diet?" In other words, what is the best meat to consume overall? To answer this question, Before diving into specifics, let's focus on the primary principle: eating real food and prioritizing animal foods in a way that suits your long-term dietary needs. Initially, you can start with the meats you enjoy and that work well for you. Once you've embraced animal foods fully, it's advisable to gravitate towards the best choices. Monogastric Animals When it comes to animals with one stomach (known as monogastric animals), such as pigs, chickens, fish, and even humans, it's crucial to prioritize quality. Their simple digestive systems tend to retain the substances, including toxins, from the food they consume. Therefore, investing in high-quality pork, chicken, and fish is essential whenever possible. Ruminant Animals On the other hand, ruminant animals, like cows and bison, have a multi-chambered digestive system that transforms plant matter into nutrient-rich flesh. This process results in essential amino acids, vitamins (such as B12 and iron), and minerals. Ruminant meats also tend to have a more favorable fatty acid composition, with a better balance of omega-6 to omega-3 ratios. Additionally, ruminant animals detoxify plant toxins and environmental toxins, making their meat healthier overall. Ruminant animals have a lower environmental footprint compared to monogastric animals. They graze on natural vegetation, require less water, and contribute to soil health through rotational grazing practices. Incorporating meats from ruminant animals into your diet can support regenerative farming systems, which aim to restore soil health and promote biodiversity. By making sustainable choices, you contribute to ecologically conscious food production. Ancestral Wisdom It is also worth noting that indigenous cultures historically thrived on diets that included a significant amount of herbivore and ruminant meat. These traditional diets have been associated with good health, robust physiques, and the absence of chronic diseases. By including these types of meats in your carnivore diet, you align with the dietary patterns that humans have followed for thousands of years. Summary - Eat Meat. In summary, when it comes to the best meat to consume, animal foods in general are recommended as real food should be the priority. As you optimize your choices, beef, bison, and other ruminant meats are ideal and should comprise the majority of your meat consumption. Pork, chicken, eggs, fish, and seafood can make up a smaller part of your diet. /episode/index/show/paulctijerina/id/28164440

236 | Optimize your fat burning with FAT MAX 07/06/2023

235 | How to Break Up Your Day with Bobby Baum 06/04/2023

235 | How to Break Up Your Day with Bobby Baum YO! This is a great interview with Bobby Baum of Baum Therapy out of Reno. In my travels as I share my message of health, NOW from an off grid, over-landing, and boondocking perspective I call , I had a chance to do some talks with BLM Fire up in Reno, and also connect with some other health professionals. Bobby Baum is a sports massage therapist among many other things, and he shares his insights and tips for living a better, pain free life. Thank you so much for listening! if you haven’t already, there’s a TON of great episodes, I’d start all the way at the beginning! If you find this information useful, feel free to support me in whatever way feels right! Just following is enough, and sharing is even better! You can take a moment to leave a review because they really do help! To take your support even further: ☕️ to support me 👊🏽 to support yourself and your health while supporting me, the BEST and most efficient way to dial in your nutrition, sleep, fitness, mindfulness, and simplifying life is my 21 Steps Masterclass, which includes recipes, meal plans, workouts, live calls, and more ⏱ to schedule some time with me, or to apply for health coaching, visit my link tree Big takeaways from this discussion: Pay attention to the things that inspire you and make you feel good. This could be a clue into what you could do as one of your passions! Bobby Baum started young watching his chiropractic mother work on and heal others. This planted a seed for him to want to do the same. Always evolve, don’t stay stagnant. Bobby is always seeking uncomfortableness to push his boundaries of learning and experience. Icing can be useful, in moderation. Seek mentors. Don’t be afraid to say you don’t know and have a network you can refer people to. Be a bridge to others. Be a bridge for the people you care about and work with to find the support they need. Keep moving. All day every day. Break up stagnant positions. Take breaks throughout the day. Set alarms! Pay attention to how your body is stacking. Check-in with yourself from time to time. Exaggerate big chest and supinating palms. As often as you can remember. PVC pipe shoulder pass throughs are great. Psoas muscle. Learn to work it! Find good examples of movement that you can "xerox." /episode/index/show/paulctijerina/id/27040494

234 | Sleep Intervention Protein Testimonial Bosnia and Operation Rewild 05/17/2023

234 | Sleep Intervention Protein Testimonial Bosnia and Operation Rewild This is just ONE of the reasons I love my online community. We get to have LIVE chats with each other pretty regularly! In this LIVE chat we talk sleep, protein, Bitcoin, and more ;) When you have time, I'm also providing you with some resources that we mention below. Wanna get in on this community or at least check it out? I'd love to see you in there! Below, find some of our conversation's highlights 👇🏼 00:19 Christina's question about sleep... Get early morning light! First thing! Probably the most powerful thing you can do. Cathy recommends cold tart cherry juice before bed. Got it from Stacy Sims' book Lisa's husband Jesse recommends Dudley Evenson Meditations. 12:07 Jesse's protein testimonial. FYI, protein and muscle is where it's at! 18:25 Here's where I talk about Satoshis for engagement. Buy Bitcoin here , my recommended place. This is the app you'll want to get for me to send you Satoshis 21:01 Here's where I talk about that Bosnia prepper article. Read this article! I think i have knowledge now to smell trouble, you know when everybody is saying that everything is going to be fine you somehow know that is everything going to fall apart. 26:39 Operation Rewild! Work on the most important things! Eat real food. Buy weapons and ammo. Put some money in Bitcoin! part or most of savings in BITCOIN! Learn a skill! Skills are valuable. Build a community! We got one here, and find a local one as well. Things to buy that you can trade: pocket knives lighters batteries flints alcohol very good hygiene stuff coffee cigarettes Now is the time! Focus on your health, animal based nutrition, ancestral health, and simplified living. I CAN HELP YOU, IT'S WHAT I DO. THANK YOU FOR YOU! 💲 CONSIDER BITCOIN!!! If you don't understand it, take the time to understand it. I recommend this book Use my referral link to buy Bitcoin here . I have a talk on May 6th Bitcoin 101. Let me know if you'd like to attend by replying to this email. ☕️ and support the mission 🔗 connect with me and/or support me beyond what you already do here /episode/index/show/paulctijerina/id/26867445

233 | Reject the Reset 04/17/2023

232 | Physical Health for Mental and Emotional Health 04/07/2023

232 | Physical Health for Mental and Emotional Health I was honored to be interviewed by Angie Peacock (of Medicating Normal documentary, and also one of our other LIVE recorded calls). Please take a moment to check out this conversation! Lots of great gems! There is Hope! With health, anything is possible. EVERYTHING IS POSSIBLE. 100% of the time, when you improve your health, you improve how you feel. Challenges and Trauma as Allies. Look at your challenges and trauma as allies in your journey. They can be the catalyst for positive health changes, they give you skepticism, and they make you ask questions. How to Make Health Change. Vision for self and health. Connect with a vision for yourself and health. What changes do you want to experience? What is possible? List out the options. What are the things that you could work on to move in that direction? What are the things you know you need to work on? Start simple. Then start with just 1 thing. Something simple. That you can do most days if not every day. Here’s the Good News: You WILL experience changes. Look for them to show up. Then you know you’re on the right track. Once you start to notice the results, for most of these health habits, they may be subtle, but they are CUMULATIVE OVER TIME. Consistency is Key. PR TIP: Focus on your current habits, not your current results. Small habits over time add up to big changes. PR TIP: You get what you do consistently. Avoid Perfectionist Mindset! Avoid thinking you have to go to extremes, or go “all or nothing.” Keep it simple and doable. Simple Things to do with Nutrition Learn how to read labels. Embrace animal foods and protein. Protein is the most satiating of all the macro nutrients, and the most nutritious. Get your first meal of the day spot on! That will give you momentum. Simple Things you can do with Fitness Start with a walk in the morning. Habit stack it with getting some natural light and fresh air. This is GREAT for some "own mind time." Add a walk in the evening when you’re ready. Add movement breaks throughout the day. Simple things you can do for Sleep Get early morning natural light into your eyes, without sunglasses. Get brightness throughout the day. Minimize your exposure to brightness at night. How to focus on brain health: Exercise! Walks are powerful. Train your body to be metabolically flexible and use fat for fuel. Do this by eating real food keeping carbohydrates relatively smaller compared to other things allowing natural space between your meals with no snacking. Get natural light every day = great for mitochondria. Prioritize your sleep. Take a quality creatine monohydrate. Buy this creatine, . Here’s a great article on creatine Get choline! Eat animal foods and egg yolks. Minimize TV. DO build social connections and play games. Why work with a coach? A good coach can be a shortcut to health. A good coach supports you. A good coach helps you hold yourself accountable. How to find a good coach: It has to feel right. It has to make sense. The coach has to seem to care. A good coach gives you autonomy and doesn’t just tell you what to do. /episode/index/show/paulctijerina/id/26477232

231 | How to Meditate 03/29/2023

230 | W.Y.N.K. from March 2023 03/22/2023

229 | Vegan Won't Save You or The Planet Live Chat with Lierre Keith 03/06/2023

229 | Vegan Won't Save You or The Planet Live Chat with Lierre Keith This is my EPIC conversation with Lierre Keith, author of The Vegetarian Myth. I was starstruck. And so very thankful for her sharing her story. I KNOW you’ll find a ton of value in it! Thank you to everyone who was able to attend live, we had a great showing! In this conversation, Lierre walks us through her journey starting with her decision to go vegan, what her 20 year experience was like, the symptoms she experienced, her transition back to eating meat, and so much more! Main Symptoms As you watch this conversation, here are the main symptoms she experienced, and relatively early on, for you to pay attention to blood sugar handling loss of menstrual cycle and fertility at a very young age degeneration of muscle, bone, and connective tissue Time Stamps for your convenience :) 00:00:36 introduction to Lierre Keith 00:02:53 the beginning of Lierre’s story 00:10:54 “what was your experience like? and when did you start to notice things were off?” 00:12:58 blood sugar handling issues on vegan. 00:22:20 loss of menstrual cycle and fertility on vegan. hormone talk. 00:25:15 bone, cartilage, and connective tissue degeneration as little as 2 years vegan. 00:29:01 gastroparesis on vegan. poor stomach function due to low stomach acid. 00:33:17 watching other vegetarians and vegans having such a hard time “sticking with it.” 00:38:32 first experience eating meat. and the doctor that changed it all. 00:44:18 realization that for something to live, something else has to die - ON ANY DIET. 00:47:14 the problem with agriculture. 01:02:27 how civilization strips the earth of resources. 01:10:53 “what advice you give to someone that’s trying to navigate the nutrition realm that’s being bombarded with the mainstream narrative around plant-based?” 01:17:58 a new hope, there’s still time. rewilding. 01:25:40 how to support Lierre!, the vegetarian myth, bright green lies, her website and more. Resources Mentioned: 🟢 by Lierre Keith 🟢 article by Gary Taubes 🟢 book by Gary Taubes 🟢 find local meat and producers at 🟢 Weston A. Price foundation Connect with Lierre: 🟢 her website where you can see upcoming talks and appearances 🟢 Twitter 🟢 facebook SUPPORT and CONNECT: • The best thing you can do to support me and my work is to put this information into practice and be an example for others to follow. • Also, please take a moment and leave me a rating and review, they help more than you know. To connect with me on all my platforms, to schedule some time with me, to buy me a coffee, or support me in other ways, /episode/index/show/paulctijerina/id/26145381

228 | Is your anxiety depression or sadness normal? Reclaim your life with advice from Angie Peacock 02/17/2023

228 | Is your anxiety depression or sadness normal? Reclaim your life with advice from Angie Peacock If you or anyone you know suffers from sadness, anxiety, grief, depression… which is all of us, YOU GOTTA WATCH THIS VIDEO! BECAUSE YOUR LIFE COULD LITERALLY DEPEND ON IT! Just like the health medical system, the psychiatric medical system is geared towards diagnosis and treatment of illness, which in many situations involves the prescription of psychiatric drugs, anti-depressants, sleep aids, and drugs to counter the side effects of all those other drugs. The reality is, just like our health medial system, this system has to make money. Diagnosing, treating, and prescribing are a big part of it. YOU MUST BE AN EDUCATED CONSUMER. If you have loved ones that are suffering and considering treatment OR ARE ALREADY IN TREATMENT, WATCH THIS VIDEO. ANGIE POURS HER HEART OUT WITH AN INTENTION TO HELP AND HEAL AND I THNK EVERY PERSON IN THIS MODERN WORLD NEEDS TO HEAR THIS MESSAGE. “Everything you need to deal with whatever it is you’re dealing with, is already in you and starts with you.” — Angie Peacock Resources: Angie’s site Angie’s links Connect with others going through a similar situation Are you thinking coming off psychiatric drugs? Peer support Paul C. Tijerina’s links Time Stamps: 00:00:00 00:01:55 intro to Paul C. Tijerina 00:02:25 intro to Angie Peacock 00:04:26 Angies story! 00:28:03 defining mental illness. and how it can be used against you. 00:29:55 an example of being diagnosed with a mental illness. 00:34:06 your body’s natural state is wellness, explained. 00:34:55 strategies for coping. 00:35:38 what to do before taking meds or if you’re considering taking meds. 00:36:56 important life skills. 00:43:42 what about nutrition and lifestyle? 00:49:52 listen to your symptoms! your body is communicating with you. 00:53:47 when and how to seek professional help. 00:55:49 advice for coming off meds. 00:59:24 what is the best thing to do when something happens and you need to settle down? 01:04:28 Angie, if you could go back what advice would you give to yourself? 01:05:52 closing thoughts. Connect with me: FREE! to chat one-on-one about anything you want. FREE! Text anything to or clicking here . Exclusive updates, announcements, and motivation & inspiration. 14-DAY FREE TRIAL and less than $1 per day after the trial is over. Check out our community at /episode/index/show/paulctijerina/id/25966161

226 | How to "schedule" your health 02/07/2023

225 | Unlock Your Potential with Dr. Bennet 01/16/2023

225 | Unlock Your Potential with Dr. Bennet What a great discussion! Dr. Bennet is founder the Exit Group. EXIT is dedicated to ending reliance on corporate employment, exiting the main stream narrative, being more self reliant, and helping members accomplish just that. EXIT members are starting businesses, finding remote jobs, learning trades, growing their own food. We talk about a ton of great things. I have time stamps listed below with notes. BIG TAKEAWAY IS THIS - if you’re not happy with where you are, do something about it. You only have this one life as you know it. You might as well give it a shot, and keep giving it a shot over and over and over! 00:00 exercising VOICE vs EXIT. 04:20 connecting with community for leverage. 10:18 Bennet’s story. 22:36 don’t look at averages. you don’t have to be average. 24:22 the difference between working for someone and working for a passion. 24:55 the power of making your own money outside of the traditional system. 25:55 if you’re not happy with where you are, you gotta try other things. you can’t accept hating what you do for a living. 28:01 Best Alternative To Negotiated Agreement 28:14 how tight can someone squeeze you before you walk away? what’s your backup? not so that you have to walk away, but you know you can. 29:22 the power of recreational interviews. 31:41 what exactly do you not like about your situation? and what do you like? 34:11 having a multi disciplinary group of people that you can bounce ideas off of. 42:22 about asking permission. you can take action. you can have initiative. 44:49 you’re never going to be fully ready. things are never going to be perfect. for you to start. 46:46 no plan survives first contact with the enemy. and it’s VITAL to the learning process. 50:23 lottery tickets. reach Dr. Bennet at Here's how you can support me and the SHT!!! Leave us a rating and review! They make such a difference! Schedule a call to talk about anything you want. LITERALLY. No strings attached. /episode/index/show/paulctijerina/id/25626807

224 | Best of 2022 12/31/2022

223 | 21 Steps to Get Your SHT Back Together 12/28/2022

223 | 21 Steps to Get Your SHT Back Together Lose fat, feel amazing, minimize disease risk, and rediscover how you were meant to live... In 21 steps, with animal-based nutrition and ancestral-based health. The Holidays are almost over! It's time to get back to working on YOU, YOUR GOALS, and YOUR HEALTH. You've probably tried New Years' resolutions in the past... the great thing about beginnings is... they feel like beginnings! What you need is something that is simple, easy, and that will STICK. That's what this 21 step transformation is all about. Animal-based nutrition combined with ancestral lifestyle factors such as fitness, sleep, and disconnecting, you’ll easily be able to adhere to this way of life forever while experiencing tremendous results in 21 EASY STEPS. To get there, you’ll want to focus on these most important things: 🥩 Real food nutrition 😴 Sleep 💪🏽 Fitness 📝 Personal quiet time What you'll learn: How to buy, cook, and eat real food to lose fat and feel amazing. Easy enough to do even if you don’t think you can. Even if you don’t think you have time. And in a way that you’ll enjoy! How to workout to burn fat, shape up, look great, and improve your capabilities. Even if you don’t think you can. Even if you don't think you have time. Even if you don't have a gym membership. Even if you don't have equipment! How to sleep better. Even if you don’t think you have the time. Even if you think there is nothing you can do to improve your sleep! How to develop a personal quiet time. Even if you don't know how. Even if you don't think you have time. Even if you don't think it's important ;) This 21 step transformation comes with: Access to an online community where this challenge will be leaked out one day at a time. 21 steps that are easy to do, and will change your life. A step per day will be released. Each step is designed to take minimal time, usually a day or 2. You can take as long as you need to complete each step. Brutally-Simple Shopping List. Forget those long and complicated shopping lists. What you'll get is something so simple your kids can follow. Brutally-Simple Cooking Equipment Guide. You don't need tons of equipment. You just need what you're gonna use. Brutally-Simple Meal Planning. All you need are some general guidelines that can be morphed to any schedule and any tastes. Brutally-Simple Cooking. All of my recipes are brutally simple. Seriously. Virtual shopping tour. We'll walk through every inch of the store. Fitness foundations. We'll start with steps to personal fitness and focusing on things you can actually do and enjoy. Then we'll move into adding fitness throughout the day, based on your schedule, what you can do, and what equipment you have or are willing to purchase, if any at all! Bonus guides: Tasty Tortilla Guide Salad Dressing Makeover Guide Don't Compromise with Condiments Guide Delectable Desserts Made at Home Guide Better Believe we got Bread Guide to Breads Guide to Impressing Your Friends with Your Cooking Fitness While at Work Fitness While Traveling Sleep Hacks that Don't Cost Anything Personal Quiet Time for Crazy Minds Sign up NOW: This week only @ $36. Starting Monday, Dec 19th, it goes up to @ $56. Still an amazing deal and totally worth it. Starting Monday, Dec 26th @ $96. $96 isn't much to pay at all for a life transformation in 21 steps. Transformation kicks off on Monday, January 2nd, 2023. I will only be running this course 2 times this year! /episode/index/show/paulctijerina/id/25451787

222 | Setting intentions for 2023 12/26/2022

221 | Live happy by doing these things 12/12/2022

221 | Live happy by doing these things You are meant to have influence. "Resilience is a choice. Choose wisely...you are not only affecting your life, but those who "watch" you." - Kris Yagel When you're young it's about how hard you can go at life. How hard you can push. You tend to sacrifice long-term happiness and health for short-term successes. But as you age you realize it's about staying in the game and showing up at your best consistently so that you can maximize the time you have here. A big part of this is developing friendships and communities, and interacting with your fellow human beings! NOW is the time to stand up for what you believe. To be vocal about what you believe and what you care about. And to TALK TO PEOPLE. Insert yourself. If you see someone hurting or needing help, say something. If you see someone doing great things - say something! Start up conversations as much as you possibly can! Check out this podcast where I chat with my West Point classmate and friend Kris Yagel. You can also listen wherever you listen to podcasts Time Stamps: 00:00 intro 01:36 Yagel, what’s your story?! 07:44 how to cultivate resilience and the collar bone story. 11:35 Yagel, how important is leadership? and why? 13:52 how can WE normal people be better leaders? 15:22 having awareness and inserting yourself when it feels appropriate even if uncomfortable 18:66 how to be a maverick vs a rebel. 21:39 get to know people! more than you do! 23:07 Chick-Fil-A story. 25:17 don’t be a rooftop leader. 26:55 instead of isolating yourself, build community. 29:06 how important are the people you surround yourself with? 32:44 self critical - enjoy the journey as you strive for your goals. 35:29 how important is self care? 40:36 summary takeaway - how do we be more resilient? start now. delayed gratification. 42:59 summary takeaway - how do we be leaders? 45:16 summary takeaway - surrounding yourself with others and building community. 46:53 summary takeaway - getting to know people. 49:19 my personal plug for health. 50:43 blackhawk down story 54:21 MY biggest takeaway from this chat! Here's how you can support me and the SHT!!! Leave us a rating and review! They make such a difference! Schedule a call to talk about anything you want. LITERALLY. No strings attached. /episode/index/show/paulctijerina/id/25292745

220 | Top tips for health from a Functional Medicine doctor 11/29/2022

220 | Top tips for health from a Functional Medicine doctor What a great LIVE chat we had with Dr. Bryan "Step." There are a lot of gems in this talk, I'll summarize some of the key points below. PLUS I have time stamps for specific topics (see below). Please watch this video and take time to scroll through the notes below! "You can’t unlearn what you learn. And therefore your brain starts thinking differently!" -- Bryan Step Root cause is looking at the cause of symptoms and conditions, VERSUS what mainstream medicine typically does - address symptoms with a pill. With root cause, things are so much simpler! Instead of complexity, you get "simplexity." So what is functional medicine? "Functional medicine is a systems biology–based approach that focuses on identifying and addressing the root cause of disease. Each symptom or differential diagnosis may be one of many contributing to an individual’s illness." VS traditional conventional medicine. Conventional medicine is GRAET at working with injuries, surgeries, etc. But has a horrible track record with chronic degenerative diseases that are caused by nutrition and lifestyle factors. Dr. Step came up with a great acronym to help us self-assess our health, and therefore, figure out where to optimize: S - sleep and stress. E - Elimination habits and hydration. X - Exercise, how much, what’s ideal. Mindfulness based physical activity Tune in to find out how to put this acronym into practice daily!! Ways to Connect with Dr. Bryan: Dr. Bryan Step on IG @dr_bryanstepanenko Dr. Gabrielle Lyon on IG @drgabriellelyon Dr. Gabrielle Lyon and Institute for Muscle Centric Medicine Time Stamps: 00:00:00 introduction to Dr. Step 00:03:40 Dr. Steps personal story and what drives him to do what he does! 00:17:20 what % of medical professionals are functional vs traditional? 00:18:49 what is the difference between a classically trained medical doctor and functional? 00:22:37 what are specific symptoms we should be paying attention to? 00:23:27 SEX! an acronym Dr. Step came up with just for us to remember symptoms, check engine lights. 00:24:15 sleep symptoms 00:30:19 elimination! 00:30:25 hydration and physical symptoms to look for. 00:31:17 poop! constipation, bowel transit time, and other symptoms to pay attention to 00:33:58 other digestive symptoms to pay attenttion to. 00:35:34 exercise. 00:44:42 mindfulness based physical activity. 00:51:07 speak your truth. share your wisdom. share gifts, stories, experiences. 00:52:55 “what is the single most impactful health decision I can make from a functional medicine perspective?” 00:54:10 “is there such a thing as a no pill doctor?” 00:55:30 “what is the best thing to do to stay healthy as we age?” 00:57:27 “is there such a thing as too much?” 00:58:15 micronutrients and supplements. 01:00:36 enhabcing your ability to bounce back. 01:03:01 “is there anything we can do to support YOU?” Here's how you can support me and us!!! Leave us a rating and review! They make such a difference! Schedule a call to talk about anything you want. LITERALLY. No strings attached. /episode/index/show/paulctijerina/id/25168827

219 | How to maintain your progress over the holidays 11/23/2022

219 | How to maintain your progress over the holidays You've worked HARD for your progress all year long. The reality is, the holidays are where most people slip, and sometimes even slide, never getting back to their baseline. DON'T LET THIS BE YOU! Remember - a little intention goes a long ways! where I talk you through some strategies for maintaining your gains. You can also listen wherever you listen to podcasts Here's how to maintain your progress that you've worked so hard for: Create a vision for self and health. What progress are you proud of? What are you absolutely committed to avoiding to maintain that progress? What are you allowing yourself to be flexible with? Identify YOUR obstacles. What are your known obstacles during Thanksgiving and Christmas? Write them out and then come up with simple solutions. Visualize the holiday season and situations. Think about all the situations that take you out of your norm - car ride, plane flight, staying in a hotel, staying at someone else's place, Thanksgiving dinner, Christmas dinner, parties, etc... walk yourself through each situation and think about what you need to have or do to be prepared. Stick to your health routine. No matter where you go and no matter how much you allow yourself to indulge, if you stick to the things that keep you healthy and make you feel good, at least you have that going for you! Try to get early wins in the day! This will give you momentum to make better decisions, or at least cancel out the damage from going off plan. Wake up, go for a walk, sit and meditate, maybe get a little workout in, and have a perfect first meal of the day. Have SHT Approved alternatives for your favorite holiday dishes. This is super helpful especially if you are hosting dinners or parties. I have a ton of recipes. I even have a Brutally Simple Thanksgiving recipe book I put out to my community. I might even give it to you if you ask me :) You'll notice I reference a bunch of other resources in my video including: Maintaining Gains worksheet My Perfect Day visualizing exercise. Fridge note! Body fat for fuel poster. Strategies for making real food nutrition work while traveling. Strategies for making real food nutrition work when eating out. SHT Brutally Simple Thanksgiving cookbook. Here's how you can support me and the SHT!!! Leave us a rating and review! They make such a difference! Schedule a call to talk about anything you want. LITERALLY. No strings attached. /episode/index/show/paulctijerina/id/25106913

218 | A protein challenge to build muscle and lose weight having protein for breakfast vs fasting 11/11/2022

217 | How to stop self sabotaging 10/23/2022

217 | How to stop self sabotaging BTW, maybe you’re not self sabotaging. Maybe you’re just making changes, and your body is resisting those changes. And maybe that is an uncomfortable process to experience. It's all good! This video was inspired by a conversation I had with a client. or you can also listen anywhere you listen to podcasts Here's the gist.... When you make changes to your nutrition, even if they are good changes, you're probably going to experience what I like to call an "adjustment." Your body is used to being where it's at. It's comfortable. And it's going to resist. You usually experience this adjustment as physiological symptoms. Physiological symptoms almost always influence your mental and emotional state because your body is trying to get you to do something to remedy the symptoms. The takeaway is this - have some compassion for yourself. When you're making positive changes to your nutrition, don't be so hard on yourself for experiencing physiological symptoms. And don't be so hard on yourself for feeling mental and emotional around food. It may not be "you," it may just be your body messing with you! Here's what to do... First, deal with the physiological. Structure you daily meals to stabilize blood sugar. Even space. Start with evenly spaced meals - breakfast, lunch, and dinner. Protein. Emphasize protein at your main meals. Carbs. Have some carbs but not too much. Be prepared. Have as snack available for in between meals just in case you feel yourself having a "moment." Next, deal with the mental and emotional. Every decision you make is initially driven by a thought about making the decision. If you can be there for the initial thought when it happens, you have a chance to work with it. The best way is to this is to be present. Be as present as you can with every decision you make. Celebrate being there for the decision! Because whether you're able to make the right decision or not, the fact you were there is powerful. The more you can be present for the decisions, the more likely youy'll make decisions that serve you. ALWAYS inroduce self compassion. Consider your desire to go off plan was in part driven by your physiology which was driven by the changes that your’e making… which in some ways means you’re on the right track!!!! I'm mainly talking nutrition here. Specifically transitioning from a less appropriate way of eating to a better way of eating with higher nutrition, lower carbs, and less frequency of meals. But you can take these lessons and apply them to a lot of nutrition and lifestyle changes. Here's how you can support me and us!!! Leave us a rating and review! They make such a difference! Schedule a call to talk about anything you want. LITERALLY. No strings attached. /episode/index/show/paulctijerina/id/24774948

216 | THIS is how to start an animal based diet 10/12/2022

216 | THIS is how to start an animal based diet Carnivore and animal-based diets are really popular these days. And for good reason - for a lot of people they get results. But you want to make sure you’re doing it right. So whether you’ve tried it in the past or are just curious, you’ll get a lot out of this video or audio. We put a progression together to make it EASY to transition in and out of an animal-based diet… while at the same time learning a LOT about yourself. So what is an animal based diet? 🤔 Think about it like this: you want to eat for nutrients. you want to minimize toxins. you want to nurture fat burning. you want to know what foods you feel best on. That’s what an animal-based diet is all about - fine tuning for nutrients, minimal toxicity, fat burning, and learning what foods you do best on. I illustrate this with my Flexible Animal-Based Omnivore food pyramid. The actual illustration is exclusive to my members. But I'll share the gist of it: the base is animal foods and healthful fats. a close second is superfoods such as bone stock, collagen, and organs. next is least toxic plant foods. finally is what makes this flexible - things you enjoy. Here’s why you may want to try an animal-based diet: to resolve digestive issues, skin issues, or other lagging symptoms. to optimize yoru way of eating by learning what plants you can tolerate. to prove yourself you can do it. Before starting, you probably want to understand a little of the “why” behind this whole thing including: evolution of humans delta 15 nitrogen isotopes figureing out what we are designed to eat as humans species appropriate diets - including humans! the spectrum of plants from least problematic to most problematic. and finally how to plan your meals. That's what I'm sharing in this video and post. Timestamps for your convenience: 00:00 what is flexible animal based omnivore including FABO food pyramid 02:39 plant matter priorities 03:06 HOW to do the FABO 05:18 first phase of FABO and what it entails 06:28 WHY this progression? 07:08 evolution of HUMANS 08:07 Expensive Tissue Hypothesis 09:41 delta 15 nitrogen isotopes and trophic levels 11:11 what are we DESIGNED to eat? and digestive system stuff 14:40 the keys to our digestive system 16:30 species appropriate diets 19:52 our ancestors sought nutrients and energy 20:29 assessing foods based on nutrients, toxicity, and energy 22:21 nutrients and energy spectrums 23:39 problematic plant spectrum 24:18 planning your meals 26:55 questions and answers Here's how you can support me and the SHT!!! Leave us a rating and review! They make such a difference! Schedule a call to talk about anything you want. LITERALLY. No strings attached. /episode/index/show/paulctijerina/id/24669582

215 | From fighting for life to THRIVING interview with Michelle Hurn 10/11/2022

215 | From fighting for life to THRIVING interview with Michelle Hurn Many people try to heal themselves with changing their diet. But have you ever considered going full carnivore? Here’s the deal… It may sound crazy, but at the same time it makes complete sense. Focus on nutrients. Focus on fat burning. And simplify the diet so that you can figure out what is contributing to your symptoms. Michelle Hurn is a registered and licensed dietitian with eleven years of clinical experience. While practicing in the hospital setting, she saw this huge disconnect from the nutrition guidelines she was required to teach, and the declining health of her patients. She had her own health issues, which sent her on a path of experimentation and self-discovery, going against everything she had learned in the medical field. Today Michelle looks, feels and performs better than she ever has. She’s happy. She is an accomplished endurance athlete. And she wrote a book! “The Dietitian’s Dilemma.” It is an AMAZING read. So whether you’re completely confused about how to eat, relatively confident, or just want to add to your overall wisdom, I’m sure you’ll get some great information from this interview. or listen anywhere you listen to podcasts Some things we discuss: Diet and mental and emotional disorders. Balancing blood sugar. The importance of protein, muscle mass, and working out. Protein recommendations. Athlete recommendations. How to consume plants. And questions from our community: What about meat, saturated fat, and cholesterol? What concerns are there for women? How do you support digestion? What pushback do you get from the medical community? Time stamps: 00:24:25 balancing blood sugar. 00:25:38 the importance of protein and muscle mass as we age. 00:28:51 what are YOUR recommendations for protein? 00:32:32 what about cholesterol and heart disease? 00:34:27 LDL may actually be good for you! 00:37:19 can you eat too much meat and cholesterol? 00:39:24 what advice do you have when consuming plants? 00:42:58 how do you fuel your workouts? how do you eat as an athlete? 00:46:18 debunking myths. 00:47:13 concerns for women? 00:49:42 menapause, premenapause 00:49:55 what about digestion? 00:51:54 do you get pushback from your medical community collegues and counterparts? 00:55:21 what studies are available to back up this way of eating? 00:55:36 Michelle, what do you have going on? how can we support you? 01:02:33 Chandler asks “do you try to educate medical professionals? how receptive are they?” Here's how you can support me and us!!! Leave us a rating and review! They make such a difference! Schedule a call to talk about anything you want. LITERALLY. No strings attached. /episode/index/show/paulctijerina/id/24659070

214 | THIS is how we can save the planet - regenerative agriculture 09/27/2022

214 | THIS is how we can save the planet - regenerative agriculture Listen in to our awesome chat with Allen Williams, 6th generation family farmer, founding partner of Grass Fed Insights LLC, and regenerative agriculture expert! Agriculture is the science, art, or practice of cultivating the soil, producing crops, and raising livestock and in varying degrees the preparation and marketing of the resulting products. If you want to live your most amazing life, and if you want to support your health and the future of this planet in the best way possible, education and understanding in agriculture is so powerful that once you begin down the regenerative path, you will never turn back. With inflation on the rise, supply chains being disrupted, energy becoming more expensive, and food scarcity becoming more of an issue, it's more important now than ever to be less dependent on the modern food system. But how do we do it as a consumer? Among many of the things we'll discuss: 👉🏽 The history of our modern food system. 👉🏽 The hazards with herbicides, pesticides, fungacides, fertilizers, and GMO’s? 👉🏽 The difference in conventional, organic, regenerative, and other definitions and labels. And what is the best thing to choose with our purchasing dollars. 👉🏽 How to start your own garden properly. 👉🏽 Permaculture. 👉🏽 Principles of soil health. 👉🏽 Rules of adaptive stewardship. 👉🏽 Ecosystem processes. 👉🏽 What to do if you want to start your own producing... 👉🏽 And so much more! Listed below are some topic timestamps for your listening pleasure! 00:00:00 intro to Allen Williams and Understanding Ag 00:02:20 Allen’s story! a history of family farming 00:11:23 what is agriculture and regenerative agriculture? 00:12:24 biggest problem with modern agriculture? 00:17:30 food system history (super interesting) 00:25:54 doses of fertilizer vs NATURE’S way! 00:30:26 how does regenerative ag restore things? 00:33:53 seasons, cycles animals, bees, microbes, and more! 00:39:44 what are the biggest expenses for regenerative ag? 00:41:17 at what point are you planting what you want and how? 00:43:56 what about tilling the soil? 00:49:50 this is how we can rebuild our planet! 00:51:13 what are some practical things WE can do as consumers? CONSUMERS ARE INTEGRAL! 00:58:56 how do you begin as a small scale “farmer?” 01:01:10 best place to start with educating yourself. 01:02:54 is there anything to be hopeful for? is there optimism? 01:05:08 Q & A from our members. Here's how you can support me and the SHT!!! Leave us a rating and review! They make such a difference! Schedule a call to talk about anything you want. LITERALLY. No strings attached. /episode/index/show/paulctijerina/id/24507957

213 | From childhood abuse to living the dream - interview with Jeff Vahldick 09/27/2022

213 | From childhood abuse to living the dream - interview with Jeff Vahldick This is our interview with client, community member, and dear friend Jeff Vahldick. What a great story! Jeff had a seemingly normal childhood. However, at a very young age, he witnessed his father abuse his mother. As he was developing a deep hatred for his father, his father then saved his life! What a dichotomy! After his parents split up, Jeff became a part of a new family where his older step-brother dominated and sexually abused him. What a rough childhood. And Jeff is not alone. Jeff is now living the dream and there are many reasons for it: 👉🏽 Deep reflection and therapy. As an adult, an injury forced Jeff into reflection, which then led to finding a therapist that allowed him to open up about his past. Finding a therapist that was a good fit was hard! But his perseverance paid off. 👉🏽 Volunteer work led to unexpected opportunities. With his newfound passion for life, and ultra compassion for others, Jeff volunteered for things he cared about. His volunteer work led to him being on the board of directors for several domestic abuse organizations. This is where he found his true passion. 👉🏽 Jeff found a way to simplify his health and leveled up. Jeff found the gift of health. He found me, the SHT, and CrossFit. His vibrant health has facilitated him to show up even better to the causes he believes in. And if you know of anyone in an abusive situation, or if you know of someone taking care of someone in an abusive situation, have them reach out to Jeff through his personal email and/or visit Resources mentioned 👇🏽 The music video Jeff is in, it's so good! Here's how you can support me and the SHT!!! Leave us a rating and review! They make such a difference! Schedule a call to talk about anything you want. LITERALLY. No strings attached. /episode/index/show/paulctijerina/id/24692418

212 | Manage anxiety, depression, and trauma better 09/16/2022

211 | Understanding your nervous system to achieve optimal health 09/08/2022

210 | How to radically improve your health 09/05/2022

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