Words of Wellness with Shelly

Beyond Normal: Finding Your Optimal Health Through Functional Medicine With Dr. Ailina Ismail

• Shelly Jefferis • Season 2 • Episode 90

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Have you ever wondered if "normal" blood test results are truly optimal for your health? What if feeling "fine" is actually far from feeling your absolute best?

Dr. Ailina, a functional medicine practitioner with decades of experience, joins us to challenge conventional thinking about health markers and wellness. After completing medical school in 1995, her journey took an unexpected turn when two of her children were diagnosed with autism. Frustrated by the limitations of conventional medicine in addressing their conditions, she dove into functional medicine to find answers conventional approaches couldn't provide.

This eye-opening conversation reveals the startling truth about blood test reference ranges. When labs report your results as "normal," they're comparing you to a population where 60% already have chronic illnesses. Dr. Ailina explains how functional medicine identifies optimal ranges—not just normal ones—to help prevent disease before it develops. She shares a powerful example of a young woman diagnosed with chronic fatigue syndrome whose severely low vitamin D levels (17 compared to an optimal 120) were dismissed as "normal," leaving her without effective treatment.

We explore the critical difference between conventional and functional approaches: while conventional medicine excels at treating acute conditions like heart attacks or broken bones, functional medicine shines by identifying and addressing the root causes of chronic issues like fatigue, pain, and brain fog. Dr. Ailina offers practical advice about supplementation, explaining why some supplements might just be "expensive pee" and how to determine which ones are actually benefiting you. Her fascinating insights about probiotics—that they typically only stay in your gut for two weeks and should be rotated like "extended family members" to create diversity—will transform how you approach gut health.

The most powerful message? You must advocate for your own health. If you're experiencing symptoms despite "normal" test results, that's your cue to investigate further with qualified functional medicine practitioners. Your body deserves nothing less than optimal health, not just passing grades on standard tests.

Ready to discover what your lab results might be missing? Listen now, and take the first step toward truly vibrant health. Share your experience or questions about functional medicine approaches in the comments!



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Thank you for listening to the Words of Wellness podcast with Shelly Jefferis. I am honored and so grateful to have you here and it would mean the world to me if you could take a minute to follow, leave a 5-star review and share the podcast with anyone you love and anyone you feel could benefit from the message.

Thank you and God Bless!
And remember to do something for yourself, for your wellness on this day!

In Health,
Shelly Jefferis

Speaker 1:

you need to advocate for your own health right, it's your body. Don't just if you've got symptoms and someone says it's normal, then you got to investigate more. But investigate it with the right people, right? See, a functional practitioner could be a naturopath, could be a functional doctor, anyone that's more trained to look at this blood test from a functional point of view.

Speaker 2:

Do you get confused by all of the information that Vabar does every day on ways to improve our overall health and our overall wellness? Do you often feel stuck, unmotivated or struggle to reach your wellness goals? Do you have questions as to what exercises you should be doing, what foods you should or should not be eating, how to improve your overall emotional and mental well-being? Hello everyone, I am so excited to welcome you to Words of Wellness. My name is Shelly Jeffries and I will be your host. My goal is to answer these questions and so much more to share tips, education and inspiration around all of the components of wellness through solo and guest episodes.

Speaker 2:

With 35 plus years as a health and wellness professional, a retired college professor, a speaker and a multi-passionate entrepreneur, I certainly have lots to share. However, my biggest goal and inspiration in doing this podcast is to share the wellness stories of others with you, to bring in guests who can share their journeys so that we can all learn together while making an impact on the health, the wellness and lives of all of you, our listeners. The ultimate hope is that you leave today with even just one nugget that can enhance the quality of your life, and that you will. We all will, now and into the future, live our best quality of lives, full of energy, happiness and joy. Now let's dive into our message for today.

Speaker 2:

Hello everyone, and welcome back to Words of Wellness. I am with my guest today. She is a functional doctor and she really focuses on finding the root cause of fatigue, pain and brain fog, and she has a very personal story of her own of how she got started in the work that she does. So I'm really excited to welcome Dr Ailina today to the show. How are you?

Speaker 1:

Thanks, Shelly. Thanks for having me. I'm great. It's what. 7 am now in Melbourne. It's a great day. It looks like a great day. We're going into winter soon-ish. You call it fall autumn, but yeah, so the days are shorter, but you know shorter, so yeah, so we we had to figure out how to schedule this.

Speaker 2:

This is another one of those where I look like you're in australia and when I try and figure out the timing I it gets very complicated sometimes, isn't it?

Speaker 1:

yes, especially if someone goes into daylight saving and someone else doesn't, just at the time when everything changes. That's life.

Speaker 2:

Yeah, it is right, it's tough keeping track, but we make it work. And here we are and I'm super excited to share you with my listeners and have you share. You know your journey and we were just very briefly talking a few minutes ago how you got started into functional medicine and you've been doing this for how long now.

Speaker 1:

Now you'll make me sound old. I graduated from medical school in 95. Then I had kids. Three years later I've got two on the spectrum. The middle one is neurotypical but he's got the middle child syndrome, so he gives me the most grief. And then I found that conventional medicine wasn't answering all of my questions about autism. I didn't learn about it in medical school. So that's how I started studying functional medicine, going into more about autism, mental health, behavioral disorders, the gut brain connection, the brain's biochemistry. So that's how I started and I listened to other practitioners. Then they were talking about p5p and blah, blah, blah and I'm like why, where have I been? So then I started going back to basics and like doing the whole functional thing. I studied at the Institute of Functional Medicine. It's based in the US.

Speaker 2:

Well, that's so fascinating because, one, the fact that that's not something I know it's not a focus of when you're studying medicine. There might not be a focus on autism, but, gosh, I would think it would be a focus of when you're studying medicine. There might not be a focus on autism, but, gosh, I would think it would be a part of the curriculum. You know, like a section, and I, you know, I talk about this a lot with the nutrition standpoint, because that's a big area that I share about, and I know that's an area that's not covered a lot as well. So, really, really interesting. So, for you it was, it was because of your, your, your, your, your boys, right?

Speaker 1:

Yep, I've got one, my daughter's the elder one, and then my youngest is a boy.

Speaker 1:

And so yeah because, I thought like I mean, I find that conventional medicine like it's important, right, Don't get me wrong, I still do conventional medicine like it's important, right, don't get me wrong, I still do conventional medicine stuff Like if you've got a heart attack, if you've got a broken bone, if you don't get drugs or you don't have surgery, you're going to die. But it's more the chronic illnesses and for them like for her not being able to speak properly hey, see a speech therapist Not being able to ride a bicycle, to balance, or see an occupational therapist but it was like, okay, that's kind of patching the problem. What's the root causes, right? So that's when I went into the gut, brain inflammation and things like that. So it's more chronic illnesses that functional medicine will have more answers to, because we're looking more at the root causes and addressing that.

Speaker 2:

That makes so much sense. I mean, that's the best way to explain that. I've heard it explained because it makes so much sense. If it's an acute injury or an acute incident, then going to conventional medicine makes sense.

Speaker 1:

But, like you're saying, when it's a chronic issue, instead of taking medication, let's find out what the cause is, right, yeah, it's like I don't know about you guys in the us, but over here, say someone presents with severe fatigue, then conventional medicine does all the tests, um, and then they can't find any. Like I had this lady. She was only like late 20s and she said, ah, they've tested for everything, everything comes back normal. So I've got chronic fatigue syndrome. And then my question to her is on the look at your bloods, because what's normal might not be normal in our functional world, because we look at bloods more at an optimum level. And I also say like, yeah, let's look at the root causes and say you're diagnosed with chronic fatigue, and then what?

Speaker 1:

And then she said, I don't know, they didn't do anything after that. Right, it's just a diagnosis, it's just a label. Do anything after that? Right, it's just a diagnosis, it's just a label. And for her it was one. Like she's got other issues. But one of the stark thing about her was her vitamin d and her d I said has anyone tested your d and she?

Speaker 1:

says yeah, I think so anyway. So we tested again, it was 17. In australia it's in a different unit, it's nanomoles, whereas you guys use nanograms per liter, anyway. So reference range in Australia normal is 50. My optimum is 120. And she was 17,. And I want to address that. Is she better just with vitamin D supplements? Yes, that helps, but then you've got to look at other things right. Nutrition lifestyle supplements yes, that helps, but then you got to look at other things right. Nutrition lifestyle, her stresses, her relationships. So yeah we go, we go upstream into the root causes. Conventional sometimes can be a bit just downstream kind of that makes so much sense and it's so, it's so necessary, and it's interesting.

Speaker 2:

you're talking about the blood work and coming back as what they say is normal, because I, I am reading more and more that what can and you can give our your, your expertise on this, but what's maybe coming across as normal isn't necessarily optimum. Yeah, and that's fascinating. So when we're going to the doctor, we're having our physical, we're having our blood work done and we're passing everything. Okay, what do we normally do? We go okay, great, we're, we're good, right. We don't think that, okay, this is, we're just, we're passing. So maybe, if we think I'm a teacher, so I think, okay, maybe that's a C or a D and we really want to be A or A plus, right, that makes so much sense, though.

Speaker 1:

I've got this chat on my Instagram. Anyway, it's like, say, the reference range is from like normal range that the lab comes up with. It's like, say, 20 to 80, right. So if you're 19 or 81, you're diseased like you've got a disease Between 20 and 80, right. So if you're 19 or 81, you're diseased, like you've got a disease Between 20 and 80, you're okay. But in functional medicine your optimum range may be 50 to 60. So it's a narrow range, optimum still within the healthy range, so that when it gets out of the optimum, oh okay, maybe it's time to do stuff, monitor, because now you're at a high risk of getting a disease. We don't wait till you get the disease then to address things right. We want to prevent right. And the other thing about reference ranges is how do you think labs get their normal reference ranges? Do you know?

Speaker 2:

Yeah, oh, that's a really good question. How do they come up with that?

Speaker 1:

Yeah, okay. So the norm is say they get a thousand people, they do their blood tests, and then they say okay, they draw a chart and they plot the results out. Usually it looks like a bell curve, like you know you're a teacher. And then, oh, if 95% of the population falls in this belt of out of the 1,000 people that they tested right, not the whole population Then if this is normal for them, it must be normal for everyone. But the problem is out of this, 95%, 60% have a chronic illness. More than 40% have two chronic illnesses, 30% have cancer. So what's the benchmark, right? What are we comparing our normal to?

Speaker 2:

I've never heard it explained in that way.

Speaker 1:

And a thousand people, that's not even a, that's not even a large enough sample so maybe some people, maybe some labs, would do 10,000, which comes to another thing Don't keep going to different labs, because different labs have different machines, different reference ranges, different methods that they use. So then we are like comparing apples and pears. So that's another common thing that a lot of my patients do they just go to different labs and then oh, how's my?

Speaker 1:

vitamin d now is it better than last three months? I'm like, oh, it's hard to compare. And then when I show them the different ranges might be the same units but different they're like oh, so there's this small nuances that we take for granted, or we assume, and then realize it does make a difference if you're looking at normal and what's not normal that makes so much sense.

Speaker 2:

This is so interesting. So what I guess my question is and if you can share with the listeners and and I'm I'm curious to know how can we, how do we find out what would be considered optimum? Like I know I I'm reading, you know, a book right now that is talking about this very topic and and she gives some, some ranges and she talks about the normal versus optimum. Is that what we should be doing is like researching it and finding out what's considered optimum, like when we go to the doctor and they run standard tests, what's the best recommendation? Or is it really come down to us coming to a functional doctor like yourself who's going to test and look at the numbers and make sure they're in the optimal range?

Speaker 1:

Yeah, well, you can't blame convention doctors, right? So don't, it's not a blaming thing. That's how we were taught in medical school. And then sometimes there's lots of like guidelines. Like we are governed by medicare over here in australia, you guys have insurance, um, so there's certain things doctors can't test for, uh, because it's gonna, you know, incur for us. Here the government is very strict because, yeah, they think you're wasting the government's money. Or they think, like you shouldn't test for zinc because you know it's what's it supposed to say so like, whereas we need zinc, right, for immune system, for skin, hair nails, for fatigue. So it's huge.

Speaker 1:

We can look at it from different markers. So over here zinc is private. So if some people do not want to pay for the test, you can look at other markers that are common. So if your zinc is low, if you have any blood, go back and check. Alp is a marker for low zinc, white cell count is a marker for low. Alp is a marker for losing. White cell count is a marker. Low white cell count is a marker for losing and many things like that.

Speaker 1:

So we can look at other markers in the blood to then, um, get a sense of where your optimal levels should be. And yes, um, as I said, you can't blame conventional doctors if you really want to go the next step, because you need to advocate for your own health. Right, it's your body, don't just if you've got symptoms and someone says it's normal, then you got to investigate more. But investigate it with the right people. Right, see a functional practitioner. It could be a naturopath, could be a functional doctor, anyone that's more trained to look at this blood test from a functional point of view.

Speaker 2:

This is so I feel so important and very informative, and this is great because it's not necessarily a topic that I have shared or I've had someone on my podcast share yet so specifically.

Speaker 2:

And I think it's so important because we're learning more and more and we've been learning more and more, but, especially most recently, I feel like this is becoming more widely known and people are are wanting to know what, what, where should I be and where should my numbers be, rather than accepting what we're told, that maybe isn't again that optimum range, and this is fascinating because this is fairly new to me as well. You know, I just recently started looking into this and reading about it more, and I've been one to just accept, and, of course, I trust my doctor, and she does come from a functional standpoint. However, I feel like I want to be that advocate like you're saying, and we as well is that you know we have to be the people, we have to be the ones who advocate for ourselves and for our families, and this is a perfect example, and so I just I thank you so much for sharing this, because I think it's very critical to know. It really is very critical for us to know.

Speaker 1:

I just love to share If I can help at least one person who's going to listen to this podcast. You know, I think I've done my job. You just got to get the information out there, and then you've got the information. You then have to go talk to your practitioner, you know. Then you implement it right. Don't just listen to me and say, oh yes, but then don't do anything about it, especially if you have symptoms and you find that it hasn't been resolved. The symptoms are still there. You know you feel tired. You know, whatever it may be, there's so many things out there we can still do.

Speaker 2:

Well, and that makes me think also for the average person who might not think to look further into it. It's that person that does like you're saying they have the symptoms and things aren't maybe getting better. That's usually what's going to initiate someone to look into something a little bit further. But for the average person, who maybe they think they feel fine and maybe their numbers aren't optimum, but they don't know any better or know any different, it's just to me, it's just an interesting concept to think where this is going to go, because of those who might not look into it further and maybe it does lead to disease later on. But they got. They got their blood work and it came back Okay and they felt okay. You know it's. It's so interesting because I think the other part of this too is how are we feeling in our bodies? We get used to how we're feeling and it might not be optimum, right? So that's the other whole part of this is oh and I did this myself, even with my background in years in the wellness industry Once I started a little bit different nutrition protocol.

Speaker 2:

I went wow, because I thought I was energetic and I thought I was healthy and I was, for the most part right, but again, you don't know what you don't know, and to me that was such a huge light bulb moment going wow, I didn't realize I could feel this much better. So that's always been very fascinating to me, especially coming from a pretty healthy background, going okay well, I even felt better. So for someone who maybe is just kind of like accepting how they're feeling and not maybe feeling their best.

Speaker 2:

They're like well, this is just how it is to know. No, there's so much more out there and you can feel so much better. Yes, I just, I don't know, I get excited. I get excited about it because there's there's so much potential. You know, for the people who might hear this might be just accepting certain things, I want to say no, no, pursue it further, because I can feel so good yeah, and it can go the other way.

Speaker 1:

Say, remember, I said I get clients, patients, who come to me, and then they've got like a bag full of supplements. And then I say why are you on that? Oh, because someone put me in a bin on it forever. I said how do you feel? Uh, no change okay so like.

Speaker 1:

And so I said, okay, first we might be wasting unnecessary money, or if you're taking supplements not properly, then some you might just be pooping it out in your pool, so why? And then we look at the list and then I said, okay, maybe you don't need this. Let's try going off it, like, oh, once you run out, don't waste money. Like, take it, and then, once you run out, see how you feel. So remove it one at one, supplement at a time, um, and then see do you feel the same or do you feel worse. Then you know, okay, so that supplement is doing something right.

Speaker 1:

And then look at what you can. Look at your nutrition and say, for example, like magnesium is good, I love magnesium. Magnesium is good for anxiety, sleep, muscle. Um, magnesium is used in it's a cofactor in over 300 plus enzymatic reactions in the body, right. But then, if you don't want to be on magnesium forever, look at foods like cacao and then chocolate now it has to be like 70 percent and pumpkin seeds.

Speaker 1:

So someone suggested to me in my group. They said, oh, why don't we roast pumpkin seeds and then dip them in cacao? That should be a yummy dessert. Yeah, so looking at that some. So yeah, um, if you feel like crap sorry for the word um then find out more why you feel like that, although if you think it's normal. But what's other people around you saying, oh yeah, you don't look too good. Maybe you, you know, go explore the functional, how people like look at bloods in a functional point and then look at all the supplements they are taking, if it's try removing it and see if you feel worse. So it's always like a go and con kind of thing, like vice versa.

Speaker 2:

Yeah, like yeah well, it's a process, it, it, it is. I really like that. I like that thought process to to go through eliminating something and going okay, how are you feeling? So that way, you know, is it really helping you and is it really necessary? Right, I mean, there's, if you think, and you know this already, but it is such a huge industry and I'm, I'm, I'm, all for supplementation. However, it has to be the right ones. It has to be absorbed into the body and into the cells and clean and all of those things, because, as you know, know, it's not regulated and there's so much out in the market space that is not, is not okay and is not being utilized by the body. So, yes, so so much money is being wasted. So it's so key find out exactly what you're needing, make sure you're, you're feeling different and it's helping you, and that it's a good quality supplement for sure.

Speaker 1:

A good one is probiotics. I mean it's being marketed as something good. It is good, but you don't do it like a forever thing, because new research shows that when you take the probiotics and make sure it's like brands and you take it it only stays in your gut for two weeks, releases all the good nutrients so your own good bacteria can grow back, and then you pop it up so you don't want to keep taking probiotics like forever. Or if you took a bottle, say one, one or two months, and you felt good and you still want to continue, then look at a different brand, a different with different strains, because it's like a forest up down there. You want to continue. Then look at a different brand with different strains, because it's like a forest down there. You want to get like a variety, a diverse kind of forest. So if they're big families, you want the cousins, the nieces, the nephews, like the extended families on this bacteria right.

Speaker 1:

Then you look at prebiotics. A lot of people don't really do that, but nowadays it's getting momentum. You know prebiotics. A lot of people don't really do that, but nowadays it's getting momentum. Um, you know prebiotics onion, garlic, those are all good because then they feed your good bacteria, you know?

Speaker 2:

yeah, so that's just another thing about supplements that's another perfect way to describe, but I love that it's a forest, it's like a forest in there. That's so perfect, like I'm, like I'm with you on that, like I love the analogies. That's that's how, that's how it sticks with me and that's how I learn and that's perfect.

Speaker 1:

The cousins, the uncles, the aunts, like oh my god, because if, like, sometimes you used to make if I used too many scientific words, right? Um, or do you want to know a quick fact? It's like in medical school we learn like, with 50 000 new vocab, like vocabulary. It's crazy, right, but this person in front of me hasn't. So I always like to come. I think how do I explain it so then people understand, and I like to put a lot of like jumps in because I find that laughter is the best medicine.

Speaker 2:

So I like yeah, I wholeheartedly agree with you on that one, that is for sure. Well, and I love the way that you're explaining, because you're you break it down into terms where you can understand it and it makes sense, because the average person isn't going to understand all of your medical knowledge and medical verbiage and I think that I love it. I love how you're explaining things because it just makes so much sense and it's funny because sometimes I've thought about that in my teaching years and I forget. You know you take for granted what you know and you wait, wait a minute. This might not make sense to this person. They might go what are you saying? Because you get used to the verbiage that you've learned and you need to kind of break it down and explain it.

Speaker 2:

So, in a little more simple terms, you do an excellent job of that. So, so fascinating. I'm loving talking to you and, gosh, I would love to hear more about your family and I know that we're probably going to have to do another episode together to be continued. That's fine, this has been really great. I feel like I've learned so much already in this short amount of time, so I really, really thank you for jumping on. And how old are your kids now?

Speaker 1:

Oh my God, my daughter's just turned 26. My middle child is gonna be 24 soon, in July, and my youngest is 17, going to 18.

Speaker 2:

Boy. We are almost on the exact track with that. That's so fun. Our oldest, our daughter, is 26. And then 25 is our middle and then our youngest is 19. So almost exactly the same. Isn't that great? Yeah, love it. So exciting. Well, this has been so great, dr Elena. I just really enjoyed this. How can our listeners find you? I know I will put your information in the show notes, but is there a great way, the best way to to reach out to you? Um?

Speaker 1:

I'm mostly on instagram, so, um, and it just transfers to facebook. But I answer a lot of questions on instagram. It's just um, it's in the chat, so it's just dr. Dr underscore my name a aileen a-r-a-l-a-n-e. Okay perfect.

Speaker 2:

I will put that for sure in the show notes lots of free resources, there's a booking link.

Speaker 1:

if you have bloods and you're like, oh, I want to know what it looks from a functional point of view, just book a free consult with me and, you know know, email me your blood so I share it on the screen and then we can go through it. And then you can go back to your you know doctor and say, hey, maybe should do this and do that. I could give you some suggestions.

Speaker 2:

That's so wonderful. Thank you for offering that and for our listeners. Just so you know, dr Alina is in. In case you missed it at the beginning, she is in Australia, which is amazing. And in case you missed it at the beginning, she is in Australia, which is amazing, and I am so grateful to you that you offer that, because that's I want to just encourage our listeners to take advantage of that. You know, look into this and pursue it a little bit further to make sure that your lab work, your blood work, is at those optimum levels, because if not, we want to catch it sooner than later so we can prevent any illness or disease from occurring later on, right?

Speaker 1:

Yeah, it's one of the easiest tests to do, right, because some people go for their crazy organic acids urine tests or the Dutch hormonal test or the microbiome test. Yes, you can do it, but start off with just the basic blood test. There's so many things we can find out when the markers are not optimum.

Speaker 2:

Yeah, it's such an easy one to do. I love that. I'm gonna. I'm gonna have to do it. I'm gonna have to reach out to you and do it.

Speaker 2:

I'm so fascinated because I you know, I feel great and I feel confident in my doctor that I see here, but I'm I'm always like this is always exciting and fascinating to me to learn more. I find it so interesting and so, yeah, I'm grateful for you, for you offering that. That's wonderful. And before we wrap things up, is there any any last minute words of advice or inspiration you want to leave with our listeners?

Speaker 1:

as I said before, it's your body, you only, or inspiration you want to leave with our listeners. As I said before, it's your body. You only live once. You want to be the best version of yourself. Don't settle for when people say it's normal, you know. Advocate for your own health. Yes, you can Google. There's so much information out there. Sometimes it makes you more confused because you just go down a rabbit hole. So make sure the resources that you look into are validated. It's like from official resources, people who have knowledge about it, not just some random TikTok. No, I'm not on TikTok. I used to be, but I can't use it so much.

Speaker 1:

But yeah, you've got to advocate for yourself. I used to be my kind so much, but yeah, you got to advocate by yourself. I think that's the most important thing, and don't settle for anything less than that?

Speaker 2:

Yeah, that's perfect. Yeah, I was just sharing with my students yesterday about exactly what you just said Like there's so much information and it is overwhelming and you have to be very cautious because you might have someone you see that's considered to be an influencer, a million followers. They might be sharing information that's not factual and that's where we have to really be careful, right.

Speaker 1:

And sometimes they just show that amazing positive things. But you know, real life is not like that right. Everyone has challenges, stresses, so then you're kind of like, oh my god, why is she so happy and things. But no, you could. Yeah, sometimes you just have to be careful, that's all. And it's sad because we never had that growing up, right, it's all our younger generation that's being bombarded with all this information. You just have to see through to get the right ones.

Speaker 2:

Yeah, so true and so important. Well, thank you so much. I'm excited we're going to do this again, for sure, and I want to encourage all of the listeners to reach out to Dr Alina. This is really important just to find out where we are with our overall health and make sure we're living, you know, life to the fullest and in that optimum range. So, thank you so much. I really appreciate your time today. Thank you for having me, shelly. You should come to Melbourne. If I do, I will be sure to let you know For all the listeners. Take time for yourself and your wellness on this day and have a beautiful, blessed rest of your week and we will see you next time.

Speaker 2:

Thank you so much for tuning into today's episode. I hope you gained value and enjoyed our time together as much as I did, and if you know someone who could benefit from today's episode, I would love and appreciate it if you could share with a friend or rate and review Words of Wellness so that more can hear this message. I love and appreciate you all. Thank you for listening and if you have any questions or topics you would like me to share in future episodes, please don't hesitate to reach out to me through my contact information that is shared in the show notes below. Again, thank you for tuning in to Words of Wellness. My name is Shelly Jeffries and I encourage you to do something for you, for your wellness, on this day. Until next time, I hope you all have a healthy, happy and blessed week. Thank you.