Optimizing your health w/ Chiara Seidenader

Optimize your health, energy, and longevity with functional nutrition. In this episode, we sit down with Chiara Seidenader, Functional Nutrition and Longevity Specialist, to explore the science behind living a longer, healthier life.

We cover topics including longevity medicine, functional nutrition, peptides, hormone optimization, inflammation, metabolic health, gut health, energy, preventative healthcare, biohacking, healthy aging, and personalized wellness.

Whether you're looking to improve your energy levels, balance your hormones, reduce chronic inflammation, or learn about the latest advancements in longevity and preventative medicine, this episode is packed with practical insights and evidence-based advice.

Topics discussed:

• Peptides and their role in longevity
• Hormone health and optimization
• Inflammation and chronic disease prevention
• Functional nutrition and metabolic health
• Biohacking for better energy and performance
• Personalized wellness strategies for healthy aging
• The future of longevity medicine

Transcript

SPEAKER_02 0:00

Today, our guest is Kiara Said another, a functional nutrition and longevity specialist, founder of the Energy Upgrade Program, and a health expert featured in Forbes and Vogue UAE. Ciara helps entrepreneurs and high performers optimize their energy, hormones, metabolism, digestion, and long-term health through personalized nutrition and root-cause health strategies. In this episode, we explore peptides, hormone health, inflammation, nutrition, and the key habits that can help you feel better, perform better, and support longevity. If you've ever wondered what's actually worth paying attention to when it comes to your health, this conversation is for you. Hi, Chiara. Thank you for joining us today. Hi, Navila. Can you introduce yourselves? Okay.

SPEAKER_01 0:39

Hi, first of all, I'm really excited to be here with you. So thank you for your time. What are we gonna talk about today? Well, everything that is related to longevity and health and wellness. I have been working in the wellness uh industry for the past 15 years. So there's a lot that we can say has evolved over the past 15 years from fitness to wellness to longevity, which now it's maybe a buzzword, but that's what everyone is now totally focused on and somehow almost to an extreme level. So yeah, I've been uh working now for the past um three years on developing my app, Energy Upgrade. Yes, through which I offer health up.

SPEAKER_02 1:23

Was it before? Wait, I also took your energy upgrade program. So was it like be after?

SPEAKER_01 1:29

It was right at the beginning. Yes, when you started, it was right at the beginning. So it evolved a lot, and now um, yes, uh, what we are offering is literally health optimization programs for people that dependently on whatever their goal is or their health concern, we try to work according to the main four pillars of longevity and we improve and upgrade their health. And what are the main four pillars? So we have four main ones that again are necessary to set the foundation before we do everything else. And we work on nutrition, exercise, lifestyle, and mindset. So lifestyle is including mainly sleep and supplements, which are also such fundamental aspects that most of the people we can see still nowadays are really uh not considering enough, and uh and we there's a lot to focus on this aspects as well.

SPEAKER_02 2:26

So, so many people are taking supplements and peptides, biohacking products today. What is the right approach when it comes to taking supplements? Because you hear that, especially on TikTok or Instagram. Oh my god, even me, like crazy mess, we can say, and also they get paid. Some of the people are just paid by the companies, say that. And there's and honestly, personally, I'm actually very overwhelmed by the health advice that I get from Instagram because it's like, oh, you should drink carrot juice, now you should do this, now you should do the vibration plate, now you should do this. And I'm just like, oh my god, I am actually I actually do have a vibration plate, and I am drinking carrot juice, but like what is it?

SPEAKER_01 3:04

I love that. Well, okay, well, welcome to my world because I literally have every day um literally so many of my clients and people that inundate me every day with so many questions, and I absolutely agree with the fact that uh there is an overload of information that instead of creating more clarity, it's creating more confusion nowadays. And it is uh really important now to understand. And uh that's why, again, when there's so many questions and to do so many different things from the extreme biohacking approaches to the peptides, when people start off the bat, ask me, should I do this, should I do that? My first reply is always, um, are you working on the basics? Are you working on the foundations first? This is the most important thing. So is your nutrition in check? Are you making sure that your nutrition is uh including whole food nutrients that are uh varied enough? Are you exercising? Are you moving your body in different ways? Are you making sure that you're staying outdoor enough? Is your sleep fine? Uh, how is your mindset and your nervous system? So if these, which is the four core pillars of uh the work that we do, if these four are in check and they're fine, then we can start talking about everything else that is related to because peptides also are like such a big trend now.

SPEAKER_02 4:26

Like you see all the girls like using peptides on flights and this and that. And even I was considering, I was like, Do I need a peptide? And then one of my friends, she was like, No, I think you're too young for it right now.

SPEAKER_01 4:38

And I was like, I think again, like everything new, there's always a massive hype, and uh now we can literally see a big explosion when it comes to oh, like all these interesting peptides. It's a new thing, and of course and I was like, if it's gonna help, like why not take exactly, and of course, if it's gonna be such a quick solution to everything that I'm doing, why not? If it gives me even quicker results, that's why it's such a craze nowadays. So it's important to understand that yes, we do have peptides now. Some of them, of course, are now much more regulated, but they're also much more regulated because of course FDA understood that well, if I'm not making any money out of it, it might well as as I might as well make some more money out of it rather than nothing. Because again, we don't know now when it comes to the agenda of pharma, but definitely right now with some more regulation, there is definitely some more uh money for them to make as well. So again, uh there's so many different peptides for so many different uh uh goals that we wanted. They can improve uh gut strength, they can improve skin quality, they can improve, of course, weight loss. Uh everything. Do you think there's a like a uh long-term effects of taking these? So, very good question, which is actually what nobody nowadays is asking themselves.

SPEAKER_02 5:58

Always asking long-term things.

SPEAKER_01 5:59

Everyone wants the quick short solution, the quick cut, and that's why wow, let's get it in, let's get it. And you can see really on Instagram it's getting mad because you can see people that are taking the picture on a Monday and on a Saturday on a Monday, like with I don't know, water retention, puffiness, and then on a Saturday they're snatched and they're ready with the app. You're like, I should try now. You're convincing me.

SPEAKER_02 6:21

Yes, it's getting no, but it's getting but I'm really scared of like long-term effects. Like, okay, yeah, like it's good for now, but then what happens after?

SPEAKER_01 6:29

Exactly. Again, so we don't know, we do not have yet enough data for most of the peptides on the market or off the market because they've been quite recently adopted on humans. Okay, there's a lot of research, of course, that has been done in the past, but uh again, on humankind, which is again so biodiverse anyway from person to person, so the effects are anyway different from person to person, but still on the whole humankind, the uh the whole the whole world of pet pipes is too new. So that's what I'm saying when it comes to my so many questions that I receive from my clients. Well, let's work on the foundations first. Do you have this in check? Would you recommend it eventually? Would you say it's okay to take? It depends on case, case by case. But rather than saying, let's do let's see what's happening now with this nice show. I wanna stay here and wait and wait for them to see in the next years what's gonna happen because you can literally buy it without like even like having blood tests or anything, which is like random. This is so upsetting for me because I have literally I'm not telling you how many clients I've had over the past six months coming to me, not only after side effects with long-term use of GLP1 medications, such as manjaro and Zampic, but also so many clients coming to me telling me, Kara, I don't know what to do anymore because I went, I have these problems, uh ABC. I went to a functional medicine doctor and uh he advised me to take these uh peptides. What should I do? I'm like, Well, did they ask you at least to do specific blood tests? Did he ask you first what are if you're working on the nutrition, what your nutrition looks like, what your stress levels look like? And nobody is asking these fundamental questions, which is again creating a lot of misinformation and confusion on people that absolutely we understand now why nobody knows what to do anymore. If they're recommending peptides at the first as a first solution from doctors and functional medicine practitioners, this is absolutely unfortunately.

SPEAKER_02 8:31

Do you think because it's also easy? Because they're like, oh, this is all long-term, you know, like eating healthy, working out.

SPEAKER_01 8:36

But like peptides easy, like peptides is easy, and this is why now they are getting such a massive interest from uh everyone out there. They're quick and they're effortless. Like to have the power of the needle in our hands is something that gives us, unfortunately, a very big uh uh release and a very big control on everything that we're doing. And this is what actually creates addiction in people and what creates dependency on people. So, of course, having something quick, uh easy and effortless to do that gives us these results is much easier than you know eating steak, walking 10,000 steps a day, sleeping well, and connecting mindfully with people and actually sharing love, which is also something that we're not really talking anymore about.

SPEAKER_02 9:23

Oh my god, okay, so let's talk about that. So, do you think the nervous system, like I think you said you mentioned that your nervous system plays a part in your inflammation in your body? So, can you tell us a little bit more? I'm happy to hear about the energy aspect of it and like the love, what you want to share.

SPEAKER_01 9:39

Okay, so starting from inflammation, of course, same as longevity, inflammation is also a bit of a buzzword nowadays. And again, these are always I'm so tired of social media. These are words somehow that we are using nowadays to address somehow also the same problems that used to be out there also before. They just have maybe somehow different names, different terms. But again, longevity eventually is about how to live healthy, and inflammation eventually is about how uh what we're doing wrong instead of living uh healthy. So, how is inflammation caused in a body? There are so many different reasons that can create inflammation, but eventually inflammation and especially silent inflammation is what creates within the body as a result of consistent chronic uh concerns that haven't been addressed that eventually turn out to be something serious, more particularly. Can you tell me some signs of like how do I know I have inflammation in my body? Exactly. So there are so many different symptoms from person to person that are very important to understand. But generally speaking, everything that can be related to have again low grade chronic concerns. So which means if you've been experiencing for quite a you know long time uh conditions such as uh disrupted sleep patterns or you know bloating or water retention or tiredness or low grade again, chronic fatigue, anxiety, everything that is related again to stubborn weights, to brain fog during the day. So all of these aspects are combining and can be again singularly or combined, they are all contributing to you know some something that can be definitely related to inflammation in the body.

SPEAKER_02 11:44

My question to you is okay, so we can do all the healthy things, but do you think the environment also plays a role? Like, do you can you ever be like fully inflammation free?

SPEAKER_01 11:57

I get it, a lot of it is and again nowadays that's what I'm seeing, and I'm working also with few clinics internationally worldwide when it comes to the blood testing, which is always what we do at the very beginning with my clients, because again, it's important to test and not to guess for everything that we so what are the markers that you see? Um, okay, so when it comes to inflammation, and to respond also to your previous questions, we have seen globally that 98 of percent of the people worldwide has some level of inflammation going on. So it's not about it's not about understanding if we're inflamed or not, it's about understanding how much of these inflammation levels do we have currently in the body in order to be able to work on that. Okay. So again, when it comes to the different biomarkers that we analyze, and also to respond to the the the the reason why we are all inflamed, it's literally how you say nowadays world, can we live inflammation free? Well, it depends maybe on what part of the world and what type of life we're having that actually address.

SPEAKER_02 12:59

Especially in Dubai, though, like you are you're always busy, phones, like ACs. Correct, exactly.

SPEAKER_01 13:06

We are all nowadays exposed to you know outdoor environmental pollution, toxins from makeup and clothes, uh, we're exposed to processed foods, and even just the transformation and the globalization of transportation of foods is actually affecting the nutrient density of foods themselves as well. Plus, of course, everything that relates to stress levels, which again affects everything related to inflammation. So, now these are the reasons we can almost not escape them, but we can definitely work on improving our levels when it comes to inflammation. So the biomarkers are different ones, and when we offer them also in the test with my clients, that's what I'm always saying. At least once a year, it is so important that we do take a blood test that is very like advanced and thorough into measuring so many different aspects, including inflammatory profiles as well, of course, because this is how we can assess the uh situation and the starting point, and then again in three to four months' time retest and see how much we're able to improve them. So inflammatory markers are a combination of different aspects, and it's not just one biomarker, it's it's a few different ones. They go from CRP, which is maybe something that you have heard before, maybe that's one of the most common ones. So it's C-reactive protein, but again, uh it can also be higher in specific times of our year in case we have been exposed to some viruses or some infections, so not necessarily responsive only to stress alone, but if it has been more chronic, we want to make sure that it is also in check. Do you think um taking um what are they called?

SPEAKER_02 14:45

Anti anti-inflammatory, like you know, antibiotics and stuff, they cause inflammation? Antibiotics or antibiotics or like any kind of drugs or medications.

SPEAKER_01 14:59

Yes, absolutely. I absolutely always say when we start with my clients to address and uh again structure a protocol. First of all, we need to understand what it is that you're doing as of now, doing or not doing. So when it comes to the doing, and you are currently taking certain prescriptions, and again, we cannot cut on all the medications if some people necessarily need them for certain conditions they're working on. But of course, we can escape the use of uh unnecessary medications. And I'm talking also about very easy daily panodles, which again, some people are really going.

SPEAKER_02 15:35

I'm super easy on them.

SPEAKER_01 15:37

Like I I just have them like anytime I have a headache, I'm like just a tip after the podcast, just for you that you can skip that and use something natural, it will feel so much better. So really, you have to tell me because I the they're like staple for me. Absolutely, exactly. So this is why it's so easy to confuse and also to take something consistently, which is again so pro-inflammatory if we have a prolonged use of these. So all types of drug medications, and here I'm talking also about Advil, again, panadol, um uh of course the the the most important, how do you say when you take the antibiotics? No, antibiotics and birth control pills, which is also very, very, but like they're so horrible.

SPEAKER_02 16:19

But I also have another question about inflammation. So I read on your page actually, because it caught my eye, and it was like six supplements that you can take to decrease inflammation, and it was NAC and omega-3 and vitamin C. But can you just take them or do you actually have to have like some blood work done before you take them? Exactly.

SPEAKER_01 16:42

So I absolutely as always advise to always test before guessing. Always test. Never is NAC safe to take without a blood test? Also, here it depends on supplements, it depends on our personal reaction. But absolutely, supplements are 1000% much safer to take than random peptides. So, here again, we need to clear within the noise of what is healthy or healthy, what is safe or unsafe. So, guys, go for supplements, don't go for peptides. There is so much that can be achieved through supplements, which are again always only a extra 10-15% on top of what we are doing as a foundation. Peptides is the same if we don't have a regulated sleep, if we don't have regulated hormonal patterns, um, and so many other different things are not going to have the same effect as maybe it they are having on athletes, on people that are already uh at the top aspect for a moment. So, yes, when it comes to inflammatory markers and the anti-inflammatory supplements that we want to take, um, again, we need to check according to the biomarker that is showing higher inflammation because we this we, as we said, we have CRP, but we want to check also lipid profile, which is so important to understand inflammation. And I'm seeing with all the clients that we're testing that so many clients have a complete higher um levels of omega-6 and nine compared to omega-3, which is one of the most fundamental aspects that pinpoint to again uh silent inflammation in the body. And uh, we are seeing, especially there's uh the for the average of the clients that we are testing, they have double the amount of inflammation here in the UAE than in Europe, which is a staggering number. So we want to check CRP, um uh interleuke 6, which is also a very high inflammatory um marker that can pinpoint of uh you know um cancer, uh cancer agenus um um you know uh biomarkers in and cancer development in our uh uh body, and then uh lipidic profile, so omega-3 to six ratio. We want to check uh um yeah, melee everything related to this, and then again, I according to these biomarkers and the results that we have, we can understand what is the best supplement that works for us.

SPEAKER_02 19:13

So, hormone balancing has become such a huge topic online. What does that even mean? Like, but also like while while you were talking to me, I realized well, I kind of knew, but obviously, as not like somebody who's like a health expert, it's just so overwhelming and confusing, and then there's always like you said, there's always like a trendy word that comes up on social media, and then every time you scroll, they're like, Oh, inflammation, oh like hormone balancing, this is what I've been doing. So, what does that mean? Like, how do you balance your hormones?

SPEAKER_01 19:45

Look, eventually, everything we are discussing about is so much correlated to each other because um we can have inflammation if we do have uh dysregulated hormones. Uh, we can uh and it's a cycle and it's a loop, if we have upregulated, dysregulated hormones, we can get inflammation. So this is why uh when we uh want to understand what is happening in our bodies, first we need to test to see what the levels are. And so, how do you test the hormones?

SPEAKER_02 20:18

It's also blood tests, so the full blood test. So it's all in one kind of life.

SPEAKER_01 20:22

Exactly. So to keep it easy for people, yes, and we can do we can test the majority of the most important biomarkers through blood test alone. But I always recommend to also combine urine test and stool test together.

SPEAKER_02 20:37

And is it the same as Valio or is it like a different whole different blood test that you're doing? Sorry, what where is the like you know Valio?

SPEAKER_01 20:47

Like they they do blood test, is the same one? So we uh we work together to put together what is my most recommended biomarkers to analyze, and so through Valio, which is available all over the UAE and Saudi, um we uh put together uh a list of 96 biomarkers. Is that the one that's the advanced yes? We exactly uh I did that last year. Okay, amazing. So we have the female longevity tests and the male longevity tests. I got 92% by the way.

SPEAKER_00 21:17

Oh really? Amazing, very good longevity score, right?

SPEAKER_02 21:20

And even though I'm so stressed about it, like all the time like, oh my god, is it okay?

SPEAKER_00 21:25

It puts you already in really in the top five percentage, which is amazing.

SPEAKER_02 21:28

I thought like it was just they were just making me feel good, and I was like, okay.

SPEAKER_00 21:32

No, no, definitely, definitely you have something that you're something good that you're doing, which is good.

SPEAKER_02 21:37

I think I just walk a lot and like go to the gym and keep it simple. I try to keep it simple because I get really overwhelmed by all this information. And when I worked with you as well, I think that one thing that I really took away was just like keeping meals simple and not keeping having cereals for breakfast.

SPEAKER_01 21:53

I really like what you said because again, this is exactly what is not happening anymore. Like, if we keep it simple. We keep it consistent, it is so much better than overdoing and over trying because eventually and it's the best way to get consistent results. But the thing is that it is the hardest way, and that's why people prefer the easiest way with peptides and uh and they you know like shortcuts basically.

SPEAKER_02 22:20

So what would you say to women that experience really painful periods, like you know, fatigue? It is it like normal? Because I think sometimes you people think that PMS is normal, but I've read a lot of times that it's not.

SPEAKER_01 22:33

Yeah. So again, so many things start from your gut health. So when we have different symptoms, especially when it comes to very heavy cycles, again, the short the the length or uh the length of a cycle is very dependent from a woman to woman. But the heaviness and the symptoms that we experience during the cycle or before the cycle can definitely be improved by doing the work right work on the gut. So, again, we always start from the foundation, we adjust your nutrition, we make sure that we implement the use of specific anti-inflammatory nutrients, we make sure that we add on top with supplements because food alone unfortunately does not help anymore that much. And of course, then we look around everything else that we are doing in your life that can support a good hormonal balance, and again, that's why after we know the biomarkers, we can see what to improve. But absolutely it is important that we can have a right ovulation and right menstrual cycle that does not feel so hard.

SPEAKER_02 23:40

So many people believe aging or weight gain is like inevitable, like by 35-40. Please give us some advice because I'm obviously not there yet. But talking about 35 aging, okay.

SPEAKER_00 23:53

Then now you make me feel too bad.

SPEAKER_02 23:56

No, like how can you influence? No, actually, yeah, you're you're look you look great, to be honest. Like, I I obviously like I have some time to get there, but I have seen like really amazing role models in the body that that are like are super fit and everything, but I do also see like because um obviously I'm watching like some stories and stuff, and people write like oh, you know, 40s health is so different, because the same things that worked in your 20s doesn't work in their 30s. So, what is your advice on that?

SPEAKER_01 24:25

Absolutely, our body changes every decade, so it has different um you know, um, hormonal uh concentration, and especially for us women, um, hormones impact us so much more than men, also because we are definitely much more in tune with our emotions, which affect also in the guys just go on, like I don't know, like I feel like they just keep going on. And of course, after 40, our body naturally is preparing for perimenopause, which again is not starting in your 40s, but it's already starting in your early mid-30s. So, also here, what defines a healthy and delayed menopause is again decided in your 20s, in your 30s, on how good you're eating, on you know how much you're filling yourself with toxins from uh smoke and alcohol and other environmental toxins, how healthy you are trying to be. And then, of course, um there's so much that we can do to change and improve, also when we are starting from a later age, if we do have specifically some hormonal imbalance to address, and again, aging is something that we can we can really start working on as early as possible.

SPEAKER_02 25:44

Yeah, 100%. That's something that we need to work on. So, what are some habits? Um, that so what are some habits that accelerate aging?

SPEAKER_01 25:53

Okay, well, I guess we all know that um if we smoke, we drink, and we don't sleep, and we have excessive use of any type of medication, drugs, or recreational drugs, of course, all we're doing is just shrinkening our telomeres, which are the main important organelles in the body that in are indicative of long-term health and vitality. That's of course something that we all know, and we don't have to uh talk about it uh that much. But again, what I believe are um other aspects uh that are nowadays uh affecting our aging and longevity is also every quick cookie-cutter remedy that gives us quick results right now, but then that we don't know how it will play out in the future. And I'm doing all I can now to live as healthy as I can when I'm in my 80s and 90s. So I don't care about the quick short results because I want to see how that's you because you have discipline.

SPEAKER_02 27:02

That's probably what you struggle with your clients, because like a lot of people don't have the discipline or maybe the knowledge.

SPEAKER_01 27:07

Yeah, exactly. I believe in order to create discipline, you need to create knowledge and awareness first, which is always what we work with my clients, because to tell you that you have to do something without knowing why you have to do it, you're gonna listen to me for the first week and then you're just gonna give up because you don't understand.

SPEAKER_02 27:26

Or even the mindset or even like the locks and stuff that people have, like you can't do something. So, what's a client success story that completely changed how you think about what's possible with health and longevity?

SPEAKER_00 27:38

Oof, there's so many.

SPEAKER_02 27:40

What's a really, really good one?

SPEAKER_01 27:41

Look, I love every single client that I work with because every story is so different. So, of course, I love everything that is, you know, uh weight loss successes because they're the most measurable ones, because we can see how much we improve, you know, body fat versus musc mass, we can see the results in the pictures. It's something that everyone can, you know, grasp visibly, and uh I also the fact that we are improving biomarkers visibly because we retest in three to four months' time is beautiful. But the work that gives me the biggest accomplishment is when we are able to tackle year-long chronic concerns such as cybo, IBS, um anything related to digestive issues, hormonal imbalance. And you do it all naturally, exactly, all naturally, and in most of the cases, also gradually going into remission from long-term use of medication. That is amazing.

SPEAKER_00 28:41

So, yes, that is that is what gives me the most back to the work that I do.

SPEAKER_02 28:46

Yeah, that's amazing, honestly. Um, okay, so we'll do a rapid fire round, very quick, very short, and then we'll end the episode. So, most overrated wellness trend right now. Oof.

SPEAKER_01 28:58

Peptide. Or sorry, I am eight. I'm sorry to say that. What is that?

SPEAKER_02 29:03

I am oh yeah, I I know. You know what? I am eight is uh the only reason why I know about it is because I think David Beckham has endorsed it, right? Of course. Or it's his company, I'm not sure. Um, most underrated healthy habit. Underrated healthy habit. Yeah, walking outdoors. Oh my god, yeah, now it's getting too hot. Um, one blood test everyone should get. Mine. Best breakfast for sustained energy.

SPEAKER_01 29:34

Ooh, protein, protein, and protein. And by this I don't mean just eggs or meat, but I also meet Greek yogurt. Fill it up with a big scoop of protein powder, and wow, you're gonna be satiated until lunchtime.

SPEAKER_02 29:46

Wow, okay. Um, most important longevity habit. Walking outdoors again. Best biggest sleep mistake people make.

SPEAKER_01 29:57

Scrolling the phone before going to eat. I knew you were gonna say that.

SPEAKER_02 30:00

I knew you were gonna say that. Like in my head, I knew you were gonna say that, and I do that, so I'm gonna stop. Hopefully. Um, one supplement you think most people waste money on.

SPEAKER_01 30:10

Most healthy supplement.

SPEAKER_02 30:11

One supplement people waste money on.

SPEAKER_01 30:13

I am it.

SPEAKER_02 30:15

One thing every woman should know about their health.

SPEAKER_01 30:19

That health is so complex, but it is so important to do yearly checks about their hormones and again to work on their nutrition in every stage of their life, especially if they're going through pregnancy and perimenopause.

SPEAKER_02 30:35

So if you were speaking to a busy entrepreneur, this is my final question, um, who's in their 30s or 40s and wants to have like really great energy. What are the three things that you'd recommend they start doing?

SPEAKER_01 30:48

Three things I recommend everyone to start doing.

unknown 30:51

Yeah.

SPEAKER_01 30:53

For longevity, everything.

SPEAKER_02 30:56

Yeah, just like health. Like they want to feel their best. Like, how would they do that?

SPEAKER_01 31:02

Well, again, start working on the foundation. So make sure your nutrition, your sleep, your exercise, and your mindfulness is in place. After that, spice it up with great amounts of natural supplements that are indicated for you, the right ones for you. And here we're not talking just about the type of supplement, but the dosage is really important as well. And third, but also again, the one of the most important ones, make sure you do something on a daily basis that gives to others so that it can give back to you.

SPEAKER_02 31:43

Wow, yeah, those are really great. Um, so where can we find you? How can people work with you?

SPEAKER_01 31:49

Well, you can find me online. Um yes, on uh most social media channels, Instagram, LinkedIn, and I'm more than happy to always connect and I reply personally to all of the messages that I receive. You can uh have a free consultation with me and uh see if, of course, there's a right fit to join the energy upgrade program.

SPEAKER_02 32:10

Nice. Thank you for so much information. I already feel like I have answered like you've answered all the questions that I was going through in my mind. So thank you so much for that. Thank you for sharing your knowledge. Um, so lovely to have you.

SPEAKER_00 32:23

I think we spoke everything in 1.5 speed, but we managed to address so many topics, it was amazing.