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0:38

Real Health with Carl Henry.

0:43

Hello. Welcome to Real Health with me. Card Henry and Association

0:45

with Lea Healthcare folks. If you're listening in,

0:47

you might just be in the middle of an exercise

0:49

plan and trying to get healthy. You're feeling great.

0:52

You're motivated and you're beginning to see

0:54

some results. But in the back of your mind, you

0:56

know your diet could be better and you probably

0:58

heard that term saying that you can't out

1:00

train a bad diet. What does that really mean

1:03

though? And is it true? And I'm

1:05

the fitness y expert y fellow. I'm fascinated

1:07

to see how true it is as well. I'm delighted

1:09

to be joining registered dietitian Sophie Press.

1:11

The chat was all about why improving

1:13

your diet is so important in terms of maximizing

1:16

your performance and your results

1:18

Sophie, a very big welcome to the show. How's it

1:20

going? Thanks, Lynne, for helping me, Karl. It's

1:22

it's brilliant to talk with you today. Going

1:24

great. Yeah. Not too bad. Can't

1:25

complain. Thanks, Lynne. I'm looking forward

1:28

to this one because I've heard this term time

1:30

and time and time again that, you know, how

1:32

important food is and all of that. And

1:34

we hear that diet plays a much bigger

1:36

role in weight loss than exercise

1:38

does. Can you explain the science behind

1:40

that? And is it true? I presume it is by the

1:42

way. Absolutely. Absolutely. It's eighty percent nutrition,

1:45

twenty percent training. And they say, Karl. Okay?

1:47

So if you're thinking about it, you go out there

1:49

even to just do a little bit of a job we're working

1:51

muscles, our hearts going through the roof, we're doing

1:54

all these things, we're burning calories. And

1:56

if we're not few in our body properly, we're

1:58

obviously not going to perform optimally.

2:00

So it does calm down to what

2:02

we put into our mouth in terms of our food. There

2:04

are certain macronutrients that we have to eat. So

2:06

when I say macronutrients, I mean, our protein,

2:08

our carbohydrate and our fats, there are also

2:11

micronutrients to keep everything taken over nicely

2:13

as well. So there's loads and loads and loads of

2:15

things that can that can go on in terms of

2:17

the food and optimizing performance.

2:19

But to kind of make it a little bit

2:22

more simple, we just need to start with our basics.

2:24

And I think when we go out, and we

2:26

go for a jog and we we have a little bit of a

2:28

walk with the friends or whatever. We probably push

2:30

the food aspect to the back of

2:32

our mind because it's only a walk. It's only a

2:34

job with the friends or whatever it is. But actually,

2:37

we probably need to look at it a little bit

2:39

more in detail and and think about what we're

2:41

putting into our mouths. So if we kind of break

2:43

it down, it is essentially carbohydrates

2:46

for our energy, protein for our muscle

2:48

growth and repair, and then healthy fats just

2:50

for the rest of our body insulating. Absorption

2:52

vitamins, minerals, and things like that that are kinda

2:54

important. But I suppose it it it does take

2:56

a little bit of time to to get used to when

2:58

we're talking about food. We don't necessarily necessarily see

3:00

the results straight away, whereas if we go out

3:02

and we exercise, we feel that sense

3:04

of achievement, that sense of accomplishment, if

3:06

that makes sense at all to your girl.

3:08

Yeah. So if I think people listening, it will think that,

3:10

you know, the exercise is possibly the easy

3:12

change to make. Isn't Because it's quite instant

3:15

gratification. It's going for Walt, going for a rolling

3:17

dose to the gym whatever. And it'll

3:19

it's almost immediate. And the impact in terms

3:21

of how you feel is immediate, where changing

3:23

your food can be seen as little bit tougher

3:25

as a thing to

3:26

do. Yeah. Absolutely. There's so many factors

3:29

in terms of why we eat curl,

3:31

and it is difficult we eat in in

3:33

in numerous kind of forms we eat

3:35

for numerous reasons and we

3:37

need to kind of just stop and identify why

3:39

we're eating, what we're eating, the benefits

3:41

of the eating and just break it down a little

3:44

bit. So we kind of just think of food

3:46

as food and we don't actually realize, well,

3:48

food is is actually fuel. So in order

3:50

for me to be talking to you, be sitting here,

3:52

be moving my hands, be speaking, I need

3:54

to feel my body. So I suppose it's kind of looking

3:56

at that in more detail. And when you say that the

3:58

results of that are not being able

4:00

to see them as quick, yes, I I do agree.

4:03

So when we go and we change our diet, so

4:05

even if I was to to increase my calories

4:07

by five hundred calories every single day for

4:09

the next week. I probably wouldn't see too much

4:11

of a change. There may be a little bit of water retention,

4:13

a little bit of a weight gain very

4:16

marginal, but apart from that, there wouldn't

4:18

be huge differences. So I think when we're dealing

4:20

with nutritional changes, we need to

4:22

give ourselves a god six

4:24

to eight weeks at least before we see any

4:26

change. And that's Karl, I think,

4:28

where a lot of us fall down because

4:30

we want film, we want miracle results,

4:33

we want instant kind of whether it is

4:35

weight loss, weight gain, more so mass, growth,

4:37

anything like that. We want the results now,

4:39

and it doesn't always work like that. So

4:41

if we are going for kind of any dietary changes,

4:44

we need to give ourselves that plan. Like

4:46

like anything, if you're going to a run marathon, you have

4:48

to kind of structure it, you have to plan it out, you have

4:50

to put in the hard work, and then you

4:53

see the results. So it's it's little bit

4:55

more, kind of, we'll say, strenuous,

4:57

but the the the benefits greatly outweigh the

4:59

the work that you put

5:00

in, absolutely.

5:01

And when people are staring out, it's probably fair

5:03

to say that, you know, if they haven't exercised for a long

5:05

time and they don't change your diet,

5:07

but they do change their movement

5:09

patterns. Yep. Initially. So in that

5:11

kind of honeymoon phase, they will get

5:14

results and they will lose a bit of weight and

5:16

feel a bit better and their skin may look a bit better

5:18

because they're they're just, you know, they're getting healthier,

5:21

but that does plateau after while and

5:23

that's kind of one of the reasons it's if you're not making

5:25

the changes to your diet in line with the exercise,

5:28

the results will plateau And that's what

5:30

I guess, outtrain and tough, isn't

5:32

it? Yeah. As you said there, if you if you start an exercise

5:34

program and you you start to get more active,

5:36

you will see results there may be kind of a little

5:38

bit of an increase in the muscle mass, a little

5:40

bit of a kind of drop in the body fat, but

5:42

then your body was like, is like, Okay.

5:45

Right. I'm used to kind of feeling my body as it

5:47

is now. I'm gonna plateau. I've done my

5:49

little bit of exercise. It's given me a couple

5:51

of results, but Now I'm not getting the

5:53

protein that I need to build the muscle

5:55

to kind of benefit more from the exercise. Now

5:57

I'm not getting the carbohydrates to kind of sustain

5:59

me for that extra little period, that extra burst

6:02

of intensity. It's about then

6:04

looking into okay, well, where are you going

6:06

with exercise program? Okay? So do you want

6:08

to increase intensity of your exercise?

6:10

Do you want to change from resistant based

6:13

exercise to cardio based? And

6:15

where do you see yourself in in

6:17

A34 weeks time even even longer

6:19

than that. And based on that girl, then we

6:21

can assess our dietary changes. But

6:24

as a kind of broad rule of thumb, you wanna

6:26

make sure that you're going in to every single workout

6:29

well fueled from the start. So in

6:31

terms of that, you're looking at your carbohydrates. You

6:34

wanna base half our intake of our carbohydrates. Every

6:36

single day, Karl, and that goes for for the exercise

6:39

as well. So when I say carbohydrates, I mean, like,

6:41

your bread or noodles or rice or pasta, all those kind of

6:43

things, wraps, anything like that. And that gives

6:45

us the basis of our energy for our

6:47

our sessions provided that they're not

6:49

longer than one and a half, two hours, that'll

6:51

get us through. So if you're going out on

6:53

a run or on a walk or go

6:55

on to the gym for a session, make sure that you're

6:57

having some form of carbohydrates maybe

6:59

two to three hours before that, allow your

7:02

your your body time to digest

7:04

them. And then by the time you go in

7:06

or go away for the run, you'll have the energy

7:08

to get through it. And then suppose if you're looking

7:10

at the kind of muscle growth aspect. We're talking

7:12

about the protein. That's really, really important. So

7:14

when I say protein, we're talking about our meat, our fish,

7:17

our eggs, and things like that. And that's where

7:19

some of us can kind

7:21

of get caught up in terms of

7:23

the resistance aspects of say if we're

7:25

trying to build muscle, if we don't

7:28

get enough protein in, the muscles will

7:30

not be able to grow. Okay? So if you think

7:32

of an exercise, when we do exercise, our

7:34

muscle fibers break down and in order replenish

7:36

them, we do need protein sources. And if the protein's

7:39

just not there because our diet is just

7:41

lacking in it, well then obviously the muscles can't

7:43

moraculously pull protein from places and

7:45

it needs to be from the diet. So protein

7:48

is really important to try and get in and

7:50

I'm sure call you know all

7:52

too well that there's a lot of hyperebit

7:54

protein, protein powders, there's that and the other

7:57

protein from whole foods is our number

7:59

one. That's what we want to promote it. Possible. And it

8:01

is possible to get in protein from our diet,

8:03

and it's just about being prepared. So

8:05

when you're when you're going into that session, or

8:08

after the session to recover. We

8:10

need to try and have some form of protein there whether

8:12

you're going for the dinner option and you're just coming

8:14

home and you want to have the dinner as you usually would,

8:16

which is fine. As a kind of post

8:19

exercise meal or whether it's just a little snack

8:21

like a bit of Greek yogurt something like that

8:23

after something like milk that has a little

8:25

bit carbargis and protein, that's absolutely fine.

8:27

But that is probably the number one is

8:29

the protein where we would fall down in terms of

8:31

improving our exercise performance.

8:33

Protein is very much the it's the go to

8:35

trend at the minute, isn't it? Every everyone

8:38

you see everywhere just shutting protein protein

8:40

protein protein protein protein protein protein and

8:42

generally carbohydrate reduction. They're kinda

8:44

still the trends of the of of the moment in

8:46

terms of kinda the dietary trends. Aren't they?

8:48

Yeah. Absolutely. Absolutely. And

8:51

obviously, there is there is a need for protein.

8:53

I'm I'm definitely not arguing against

8:55

that, but we do need to try and

8:57

actually look at our basic diet, our

8:59

basic diet before we go into any activity

9:02

in terms of our protein intake. And if that

9:04

protein intake is great

9:06

as in if we're getting in protein breakfast, lunch,

9:09

and dinner, well then that should give us enough

9:11

kind of protein for the day topped up with

9:13

a little bit of a snack, whether that's pre or post

9:15

exercise. That should do us. But I think

9:17

we're kind of missing that and we

9:19

are just going with, okay, we are

9:21

disregarding that. We're not getting in

9:24

protein in our breakfast meal or in our lunch

9:26

and we're just saying, okay, right, I need to get some

9:28

protein in here nice and quick. We've heard about

9:30

these protein powders or protein drinks and I'll just

9:32

do that and that'll be fine. But we actually need

9:34

to bring it back to the basics, get our baseline

9:36

diet, nice and high in protein as well,

9:38

and then work towards kind of additional

9:41

protein needs if we do if we do need them.

9:43

And to be honest, Karl, like, if if we think about

9:45

the the average individual, zero point

9:47

eight grams of protein per kg body

9:49

weight, that's what we require.

9:51

No. Zero point eight grams per

9:53

per kilo body weight. Okay. Yes.

9:55

Okay. So that's what that's that's the average person.

9:57

Okay? And I I say that, like, we can

9:59

go away for little bit of a walk, a jog, and

10:01

steal that those requirements will be fine for

10:03

us. It's only when we're looking at

10:05

kind of athletic performance when

10:08

we have to increase that. Okay? So if we're thinking about

10:10

kind of an endurance athlete, they would be

10:12

upper end one point four grams per kg

10:14

body weight. So if you're doing any marathons or anything

10:16

like this, long distance running, things like that. And then

10:18

if you're thinking about kind of more of a strength based

10:20

athlete, so A lot of rotary players, weightlifters,

10:23

things like that would need anywhere from one

10:25

point seven to two grams per kg body weight.

10:27

So, like, realistically, if you

10:29

do the sole in your head, the low point a per k

10:31

d body weight, it is it's a significant

10:33

event, but it's not

10:35

impossible to get in through all foods

10:38

pretty much.

10:38

Okay. Folks, you're listening to Real Health at Me. Crott Henry

10:41

and Associates with Lai healthcare, chatting all things protein

10:43

and carbohydrates, and how important food

10:45

is? Eighty twenty. There we go. Eighty eighty percent

10:47

food and twenty percent exercise. I

10:50

was yeah. I was gonna ask you that in terms protein

10:52

or d

10:52

a. So we have that we have that nailed. And

10:54

in terms of because people that often ask

10:56

on Instagram when they do the q and a is an excess

10:58

protein that if we take too much of

11:00

it, what hap. Presumably, the

11:02

body will take whatever it needs and the rest will just

11:04

excrease.

11:05

Exactly. That's exactly it. And that is

11:07

what I try and flag it to everyone who

11:09

comes to me, Carlin, says, I need more protein anymore

11:11

protein anymore protein anymore protein because there

11:13

is no point. There's no point

11:15

in the science in the literature

11:18

called after kind of exercise.

11:20

We only need pretty much twenty grams

11:22

of protein within that kind of thirty to ninety

11:24

minute window post exercise. And

11:27

anymore, there's there's actually no

11:29

benefits for it. So I think, yes,

11:31

we do need to I I don't wanna be contradict myself

11:33

here, but we do need to ensure that we're getting enough

11:35

protein in. There is absolutely no

11:37

need to go the other end though,

11:39

okay, excessive because as you

11:41

said there, we will simply excrete it out. And

11:44

if we're buying protein powders, if we're buying

11:46

five steaks a day, we're pretty much

11:48

wasting our money. So, yeah, there's no need to kind

11:50

of overdo it with the protein.

11:52

Good. On, like, on the ground in terms of, you know,

11:54

from work perspective, what else do you seeing at the moment

11:56

in terms of common dietary mistakes

11:58

that people are making. So, like, intermittent fasting

12:00

is still on trend. It seems very kind popular in

12:02

trendy. What what else you're

12:04

seeing? I've had numerous, Karl, and

12:06

we're doing wonderful things on each of their own.

12:08

I love that, and that's why I actually went into

12:10

dietetics because it is. It's so individual nutrition.

12:13

It's so individual. But same time then, there

12:15

is signs to back why we do what we do.

12:17

And some of these dietary approaches are very

12:19

restrictive. Some of them omit certain food

12:21

groups. And some of them, as you said, there,

12:23

you mentioned intermittent fasting, and

12:26

some of them have kind of restricted time periods.

12:28

So these

12:29

days, I would see a lot of the keto

12:31

doughnut, so that is a kind of It's not

12:33

back in fashion again. Okay. Yeah. It's come

12:35

back in. It's come back in. And so that's

12:37

kind of a really high fat diet, low carbohydrate.

12:40

And that is primarily used

12:43

for those with epilepsy and

12:45

shouldn't really be used for for the average person.

12:47

Intermittent fasting is another one and think

12:49

that works for a lot of people because

12:52

of the fact that you're only eating within

12:54

that certain with that within that certain

12:56

time frame. Yes, there is this kind of toward

12:58

around the kind of insulin resistance, and

13:00

I'm just promoting a better

13:02

insulin sensitivity. But

13:05

The main reason is due to the fact that

13:07

you're only eating for the six to eight hours

13:09

whatever window you're choosing. So, yeah, the intermittent

13:12

fasting, the keto, there is don't

13:14

fall off the seat. There's juice diets going

13:16

around.

13:17

Are they back too? Oh my gosh. Okay.

13:19

Wow. Yeah. So we're seeing a lot of that as

13:21

well. Loads yes. Obviously, you're getting

13:23

fiber, you're getting vitamins, you're getting minerals, but

13:25

we're not getting a lot of protein, we're not getting

13:27

a whole heap of fats, we're not healthy fats

13:29

that is, and we're not getting in what

13:32

we need in the right proportion. So

13:34

I would highly, highly recommend that

13:36

that that you kinda reassess if you are

13:38

following a juice diet or something like

13:40

that. Presumably in terms of, like, if you're

13:42

on any of those restrictive diets, there's a

13:44

huge impact on how you train, how your session

13:46

goes, all of us. Oh, completely. Absolutely.

13:48

Like, you're thinking of your body as,

13:50

let's just think of it as a as a car.

13:52

If you do not put the fuel into the car, the

13:54

correct fuel into the car, will it

13:57

optimally form absolutely not. If you

13:59

go perpetual into a diesel car right now,

14:01

you are stuttering too at a stop. And

14:03

that's that's the same as the performance. So

14:05

say you're going to to play football match

14:07

and we're on a do start. We will

14:10

do a couple of sprints. We might kick

14:12

a couple of passes, and then you'll feel

14:14

like your body is just being absolutely hit

14:16

by a truck. You won't be fueled. You

14:18

will not have any sort of power in your

14:20

legs. The muscles will feel like completely drained.

14:23

Because we're lacking that protein, we're lacking

14:25

carbohydrates for the energy. So yes,

14:27

if you want to just go

14:30

about your daily activities and have a decent level

14:32

of energy, absolutely need to look at your

14:34

your kind of restrictive dietitian

14:37

more importantly, if you're thinking

14:39

about playing a sport, doing exercise

14:42

in a safe manner, like health

14:44

wise, those restrictive diets

14:46

are not advised. And if you wanna take your training

14:48

to the next level, just you're listening and thinking, okay,

14:50

I wanna run faster, further, I wanna try and

14:52

hire them better. We've looked at the protein or a's

14:54

requirements, and they increase as the training load,

14:56

increase is the carbohydrate load presumably

14:59

does the same. That that there's an adequate number

15:02

for for baseline and then it increases as

15:04

you as you go up? Exactly. Yeah. You're exactly

15:06

right. So like, in terms of your carbohydrate intake,

15:08

there are a couple of things that we need to be careful of.

15:10

So the type of carbohydrate is important when

15:12

we're looking to to kind of exercise and

15:14

that plays a role in terms of the digestion

15:17

and kind of the gastro impact. So

15:19

when I say that, Karl, I mean, if you're going

15:21

out to do, I don't know, we'll say,

15:23

sprinting and you just

15:25

have a meal right before you go out. That's

15:27

gonna sit in your tummy, that's gonna affect your performance.

15:30

You wanna be careful in terms of the timings

15:32

of carbohydrate intake. So when

15:34

you're going to train and you're having having the

15:36

carbohydrates, make sure it is kind of two to three

15:38

hours before you actually go out and and and

15:41

play the sport or do the sprint.

15:43

If it is those those complex carbohydrates that

15:45

you're taking in, like the the kind of the rice,

15:47

the pasta,

15:47

noodles, as I said there before. Hardridge is my

15:49

go to carb. I just I love porridge.

15:52

I have already strained fixation on

15:54

different types of

15:55

porridge. No. That is brilliant. That is brilliant. Yeah.

15:57

Absolutely. And some people cars, some people stick

15:59

with the pasta. I find that's heavy. Some people

16:01

like the potatoes. It's absolutely hope

16:03

to yourself, but we want two, three hours

16:05

before our exercise session, a

16:08

source of the complex carbohydrates, which are

16:10

those Then if you're looking at just

16:12

before your exercise session, if you're

16:14

feeling like you need that extra little boost,

16:16

it's the simple carbohydrates. So it's something that's

16:18

gonna be released really fast into your blood.

16:20

Which is the likes of kind of a piece of fruit,

16:23

fruit juice, a little bit of a yogurt if

16:25

you want something a little bit more

16:26

substantial, but that'll just give you that kind of

16:28

extra little bit and right before you

16:30

go to do the activity. So it's not the

16:32

pre workouts. It's not the the tall cans

16:35

of brands that we shall not mention or any

16:37

of those which are very trendy along with

16:39

protein drinks. The pre workouts are huge. I

16:41

see it in the local address center that we're in.

16:43

They all come in from school, chugging the

16:45

pre

16:45

workout. It's in the next sixteen, seventeen, eighteen.

16:48

So you're saying, have a have a piece of fruit?

16:50

Absolutely. There is no need to go for all these

16:52

kind of pre workout drinks. As you said there,

16:54

we won't name names. But they are very,

16:56

very trendy, nice of ours. It's just

16:58

like the the the protein cant. It's just

17:00

one of those things that is in fashion these

17:02

days. But with regards to the

17:05

health effects that the kind of benefits of

17:07

them minimal for the majority

17:09

of people who are taking them. So, yeah, if you're

17:11

if you're wanting just a quick burst of quick boost

17:13

of energy with the vitamins, with the minerals,

17:15

with the electrolytes and things like that, you can absolutely

17:17

get them from your food sources. As I said, there are fruit

17:20

juice who do exact same thing, but your look, we're

17:22

not gonna go brand with orange juice in our hand

17:24

orange. Go on. It's not quite as trendy as

17:26

as the other stuff, but but it's great it's great

17:28

to know. And I cannot note then. So Do

17:30

you think that possibly the markets become

17:32

overly complicated from a nutrition perspective

17:35

that there are the pre

17:36

workouts, the post workers, the during the workouts,

17:38

the protein shakes? This

17:40

supplement market has just has expanded

17:43

with ultra processed supplements that

17:45

probably don't need to be there. A hundred

17:47

percent and I could cant

17:49

about this for days, Karl, honestly. It

17:51

is just something nutrition in general,

17:54

whether it's sport related or whether it's

17:56

just the average person related.

17:58

It's just so, so, so processed

18:01

and and kind of it is fake these

18:03

days. And there are lot of products out there

18:05

that don't necessarily need to be out there. And I suppose

18:07

that's kind of caused a bit of a

18:09

problem for the average person car because

18:12

we're thinking, okay, if I didn't know

18:14

anything about food and went in to to

18:16

kind of optimize perform my performance and I

18:18

saw something that did say might improve

18:20

muscle mass growth or something like that. Yes,

18:22

you would be inclined to kind of go for it.

18:25

But if you knew about the other

18:27

sources that could help you in terms of

18:29

kind of whole foods, then we would obviously

18:31

want you to go down that road. But there's

18:33

just so so many products out there

18:35

that have been highly processed, have have

18:38

have had like loads of things added to them

18:40

to obviously reduce the cant for the for the companies

18:43

and to kind of just lure people in.

18:45

It's disheartening. It's disappointing, but

18:47

that's the world that we live in. So I suppose that the

18:49

kind of outtrain education piece is

18:51

really important for for all of us

18:53

out there

18:53

today. for anyone listening in, I wanna

18:56

finish with this question, which is that, is

18:58

there, like, a a nutrition SOS checklist

19:00

they should be thinking through or talking through

19:02

when they think about the food that they're putting into

19:04

their bodies over the course of the week. Are there certain

19:06

things that they can to

19:09

ensure that they're getting all the right stuff in or questions

19:11

they should be asking themselves as they're listening

19:13

in. Yeah. Well, I suppose from from kind of

19:15

an overall health perspective

19:19

following the the kind of Department of Health guidelines.

19:21

The food pyramid will call it, yes,

19:23

we are shot like steering away from that a little bit

19:25

in a sense. But we do need to

19:28

to to kind of base base the majority of our

19:30

intake off that pyramid. It it is

19:32

right. It is right. It's just we

19:34

always kind of I think we always give

19:36

it a little bit of hard time. But no.

19:38

If you're looking at the food pyramid, Karl, you're you're

19:40

seeing the bottom shelf. It's all the greens. It's

19:42

all the veggies. It's all the kind of quality fruits.

19:45

It's the rainbow. Like, base

19:47

a good portion of your intake

19:49

on a daily basis on the bottom shelf.

19:51

You couple it with the carbohydrates, which are needed

19:54

for your energy. You have the little bit of protein,

19:56

which is the meat, the fish at each meal,

19:58

and then you're having the the the kind healthy fats

20:00

as well. So yes, in a sense,

20:02

carbohydrates protein cant at all

20:04

meals. And one major

20:06

meal that we forget about the kind

20:08

of Those three main macronutrients is

20:10

the breakfast overload. It's only saying it to to

20:13

people there yesterday so important. Every meal,

20:15

carbohydrates, protein, thought

20:16

sources, base it off to food pyramid.

20:18

Lovely. If people wanna follow you, where can they

20:20

find you? Instagram, I presume. Yeah.

20:22

Yeah. So it's so we brought dot

20:24

orgy. On Instagram and

20:27

then website

20:28

sophie prod dot I e as well, Carl. So

20:30

you can catch me there if if you wanna get in touch.

20:33

Amazing. So thank you so much for joining us on the show

20:35

today. We really, really appreciate it. Great tips, great

20:37

cant. So well done. We'll catch up

20:39

soon. Folks out is in front of the episode of Real Health at

20:41

Me, Kurt Henry and Associates. With Lai healthcare. You know

20:43

where we are? Ask our HenryPT on Instagram

20:45

real health dot a e. If you like what you

20:47

heard, I hope you did, don't forget to rate and

20:49

review. I will see you next week for more real health

20:51

as long before. Leia

20:54

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20:59

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