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[Music]

hey guys this is dr. Berg I have a

really interesting interview today with

Tiffany Roth and I heard about her from

several my clients and I just wanted to

interview you you’re from California

right yeah yeah so it’s interesting

she’s an attorney but then she also she

taught classes in Mexico on unfitness

and now she does a lot of things online

and I just wanted to kind of pick your

brain because one thing I don’t focus as

much on is exercise so I really wanted

to kind of find out from you especially

with females like what to do to improve

the workouts so would you mind ask you

some questions about that yeah so so I

guess you were when you were a kid you

were kind of chubby right I heard I

heard from the grapevine you weren’t in

really good shape one of the things that

you know my family really didn’t know

how to focus on healthy eating and

exercise so you know I was kind of

eating the foods that my mom was eating

and I wasn’t getting the proper exercise

and my body had that result when we

raised as a child where was I raised

yeah in California okay I got it

so was it Elaine I think people assume

when you’re in California that it’s all

health foods but it’s probably similar

to the Midwest where I was raised you

know it’s probably the same meat and

potatoes but I don’t know as a community

in general we’ve gotten a lot more

access to information about how to eat

healthy and how to exercise then existed

in the past I mean it serves something

that’s been developing over time

especially with you know the internet we

can get the message out there a lot

quicker about how to be healthy or how

to use great workouts back then you know

like you just go on a diet and you need

great proof I remember my mom was doing

the pineapple diet we shade pineapple

for three days so I didn’t find up over

three days you know and you lose weight

but it’s not sustainable no I know

really the knowledge that we have in

this day and age allows us to make

better choices when it comes to food and

exercises that really wasn’t available

back then it leads to to my mom no I

think I actually I actually practiced in

San Diego for a while next to the

charger stadium I was in when I

graduated I wanted to move where I

wanted to live so I moved to Washington

State because it’s so beautiful but it

rained every day so I just couldn’t take

it it was beautiful but it’s just too

much rain so then I decided let’s let’s

move to San Diego so went there and I’m

like wow this is so beautiful this is

great but all my family because I met my

wife there and then all my family lived

on the East Coast so we and her family

so we moved to Virginia but it’s a I

mean I think it’s a it’s a great place

to live on the west coast but so here’s

so here’s some questions I want to get

into now with your clients you work with

what’s kind of like the top mistakes

that people are making when they’re

working out like what are they always

doing wrong when they’re doing it by

themselves okay well I’m gonna start

with one of the three things that I say

now one of the three things three of the

most important things that what I call

the three prongs of fitness and that’s

constant and consistent commitment so

the first thing I want to tell anybody

who wants to get in shape is that you

have to be committed and you can’t give

up and the reason why a lot of people

give up is because either it comes too

hard or maybe they get injured or

they’re when they’re doing the workout

they’re not feeling the way they want to

feel so some of the tips that I would

like to provide will be on how to

breathe correctly how to workout so that

you’re not getting engineer and how to

check your body alignment and the mirror

to make sure that you’re getting the

results that you set out some cheat okay

so let’s talk about breathing first

breathing so

is it an okay to just can’t we just hold

our breath people are working out right

they’re doing it and the harder it gets

the less they start degrees okay so I do

and like what I’m teaching class if it’s

a cardio class I do an eight count and I

do the eight count it’s really back sort

of check it’s almost like a

call-and-response

I’ll say eight and that’s count down

with me eight seven sit but that way I

know that they are breathing because one

of the most important things that our

body needs for movement is addressed we

have to connect the breath with the

movement to get actually the power that

you need to continue so I do it when

you’re doing here I’m partying back to

make sure that you do was call the talk

test you should be able to save one or

two or three words while you’re doing

your cardio if you’re not then your

breathing is off you just take it down a

little bit so you can say yeah I’m okay

let me interject right there so let’s

say for example and I just want to know

your philosophy on this you put someone

through a workout and they do a certain

set right they’re doing a certain set I

mean we’re not talking about like

aerobics we’re talking about like a set

of maybe some plyometrics or push-ups or

whatever right and then they’re gonna

rest for a period of time do you have

any rule of thumb of how long a person

rest versus the time they’re exercising

because I know there’s a lot of

variation there okay if you are training

to build muscle then you need more rest

in between your sets because you want to

actually maximize your output per

exercise so I would tell like you know

some of my girls that really want to

build their leg muscles over what’s

really hot it’s like to build up your

butt right now if you’re doing heavy

squats and be working out with heavier

weight then you would need like at least

45 to 145 seconds to one minute rest in

between sets to allow your muscles to

recover and you know be able to go back

and maximize the benefit out of the

exercise you don’t want to exercise when

you’re tired you know you want to

exercise when your body feels

and strong if you want to tone your body

then I shortened that rest I shortened

that rest because I like to focus on

muscle confusion and I’ll do

back-to-back sets for example if you

just want to tone your legs then you

might do lunges

maybe you squat and then you do what I

called rocket squats and I’ll put them

back-to-back boom boom boom to build

that muscle endurance when you build

your muscle endurance you actually have

more lean long muscles and they are able

to go for a longer period of time but

they don’t deliver the maximum amount of

power as if you were trying to build

like a stronger heart muscle shape I

think that brings up a really important

point on you have the person with the

belly fat right women don’t like belly

fat personally I don’t like it and then

you have the fat in the lower part of

the legs right so here’s what I found

you can actually flatten the stomach a

lot faster if you actually address the

diet ya a unique way and I’m gonna give

you a couple tips on that for a year

your views too if you want to share this

but let the lower extremity of the legs

you’re not you’re not going to get the

fat off the legs unless you use exercise

because a lot of these women especially

you probably work with menopausal women

they the ratio of fat muscle is like way

off like they lost so much muscle tone

and you haven’t tried to do a squat and

they just like oh they just can’t do it

so you have to build up that muscle and

that could take literally a few years of

workouts so as you lose the muscle as

you gain the muscle you may not lose

weight because it’s heavier of course

but also there’s going to be probably

weeks that you’re gonna plateau and then

you’re gonna have to just realize it’s

gonna take some time because you’re

actually you’re healing the body so and

I don’t know if you saw this on my

website but my whole philosophy is

getting healthy then lose weight versus

trying to lose weight to get healthy

it’s a it’s a simple thing but it’s like

really powerful yeah I really am

intrigued by your whole philosophy and I

think that’s really vital for people to

understand how your gut health and we

our nutritional intake is so important

in getting the results that you want and

I love how you focus on the different

body types that to me is wonderful

because if you have someone that really

like has like skinny let’s take a care

that’s about like doing the legs they

really just want to work that on their

bellies it would take a very very very

long time before they were able to work

that workout and get rid of all that by

just doing exercise about you have to

change your diet and your philosophy on

food is something that I really want to

align with because I think that it’s

powerful and it creates awesome results

so like where are some of the tips that

you give like even to some of my

followers that could help them I get a

healthy gut and see better and quicker

results in the abdominal area well

there’s one thing that’s probably the

most important it’s like the common

thread with pretty much 80% of all the

problems I’m talking like body problems

and weight problems you you ready for

this are you sitting down good it really

has to do with high levels of insulin

but but here’s the thing

insulin is um has a lot of different

functions but insulin has two really

really important functions that people

need to realize number one it it’s the

hormone that converts everything the fat

it’s a fat making hormone number one

number two it prevents the loss of fat

so you if you’re let’s say you’re eating

good and you’re exercising six hours a

day whatever like I had one patient

who’s working out six hours a day but

they weren’t losing anything right or

they have a stuck metabolism it’s like

totally frozen they can’t get below that

setpoint it’s it’s high levels of

insulin but when you go to the doctor

they check the glucose they don’t check

the insulin whoops if they did they

would find the insulin is going to be

too high and what people realize is like

what they don’t realize is how to lower

insulin you can actually you can help

someone like like losing weight way more

by addressing that

then exercise exercise will like really

will help but if you actually address

the insulin you’ll really really drop

down to weight a lot faster you get

leaner you get stronger really really

fast

so that’s like the most important thing

you need to kind of focus on if you’re

trying to get lean body mass if you’re

trying to fix your metabolism is lower

insulin so then I’ll out then either so

do you have any idea right now like what

you would do did lower insulin you have

any ideas I’m just asking before I tell

you okay reduce your sugar and intake

and your simple carbohydrate good yes

that’s number one

so you want to reduce your carbs you

know the ones that turn this sugar

really fast so that would be all the

breads pasta cereal crackers biscuits

waffles pancakes muffins so does juice

those and then you have alcohol but then

you also have a lot of hidden carbs as

well like fruit I’m sorry I’m sorry so

because what happens you fruit is sorry

but fruit fruit what fruit will do is uh

it doesn’t actually address the blood

sugars directly because it’s fructose it

has a different pathway in a kid it

throws you off through the liver so it

will eventually affect the insulin but

not directly so people say oh yeah it

doesn’t affect the butcher because yes

it does indirectly but so we have we

have that right but that’s like half of

the answer so people on a low-carb diet

they might be successful somewhat but

they’re not a hundred percent successful

because there’s something else that’s

equally as important do you want to know

about this okay it’s has to do with

every time you eat anything new raise

insulin so it’s the frequency of meals

the frequency of meals so I used to

promote and push in my old book oh yeah

you need to consume six meals a day

three meals with snacks right bad bad

advice that was very bad because every

time you meet you spike insulin even if

it’s healthy

so with myself I was eating apples and

peanut butter as the afternoon snack and

then at night I would have nuts right

and I got up to like 211 pounds so then

I I went back to guidance physiology I’m

studying this I’m like what the heck I

missed this one point about the food

increases insulin so then I started

looking at okay let’s do in a minute

fasting eating less frequently so we

went three meals no snacks and then two

meals a day and that’s kind of where I’m

staying right now but you can drop

insulin so nicely and fix so many

problems by cutting out the snacks it’s

it’s the same thing about snacks really

like takes on the information that after

you can to spike your metabolism up you

can spike your metabolism up with

protein which will help your muscles

sort of be more sustainable and you will

keep your body pumping on its own tissue

okay so let me just bring up that one

point because here’s another piece of

false day that where you’re eating

protein to spike your metabolism okay so

really let’s let’s define with that that

thought would mean it’s basically you

eating protein will stimulate a hormone

that can trigger your metabolism but if

your metabolism is slow you’re just

gonna spike insulin so so this idea that

eating stimulates metabolism is false

data it actually slows in metabolism

because it increases insulin hmm tell me

so for example how would eat a piece of

chicken increase your insulin because

protein protein there’s two types of

macro foods that stimulate insulin one

is carbs and the other one is protein

especially if it’s lean protein so the

breathitt chicken breast everyone’s like

Everett low fat protein low fat protein

yeah no no no because because really if

you want to keep insulin low you want to

go more fat that is the food that will

be neutral with insulin

why yeah because our bodies one of the

function is insulin actually helps you

build muscle so when you stimulate a

meno acid from protein your body will

increase insulin to try to put that to

muscle so you know we need protein for

sure and you want to keep eating protein

but you don’t want to do excessive

amounts of protein like a lot of

bodybuilders and stuff they have tons of

protein because that’s gonna make you

eventually you’re gonna actually

stimulate some insulin you’re gonna get

tired after you eat you’re gonna want to

take a nap that’s high insulin and then

what happens when the insulin goes high

if you develop insulin resistance and

then you have you urinate in the middle

of night more than once or once or more

that’s you shouldn’t do that you get

tired after you eat I know someone who

had that problem with frequent urination

and this is their really this is

actually this is something that’s really

gonna help her probably a lot of women

out there that you know it’s the insulin

that’s interesting I’ve never heard of

that before

it’s fascinating insulin you have vision

problems your vision starts going brain

fog uh-huh lack of focus yeah

irritability low tolerance to stress

this is all blood sugar problem so no

you’re saying to me out of the day well

no just start it used to I have a little

mini course that I put everyone through

first it’s a free little course online

at my website you you basically lose

like four videos get the basics to learn

how to do this but you start with two

three meals no snacks and the problem is

some people can’t go from one meal to

the next because they’re so hungry so

you add more fat to the meal okay and

then what happens is that oh well it

just buffers the insulin spike okay so

then it’s more satisfying versus the low

fat protein so then what happens you do

that for a while until you start your

body starts adapting and and then it’s

starting adapting to running burning um

fat so you’re actually burning fat at

this point when you burn fat it’s a much

cleaner fuel you have more energy you’ll

have less

blood sugar issues then in the morning

when you wake up you’re not going to be

hungry so then you start pushing your

breakfast further and further towards

the lunch until eventually you don’t

have anymore breakfast that’s how you do

it you do it gradually so it’s

comfortable so you’re recommending lunch

and dinner then a breakfast you’re gonna

go against all what society saying about

the breakfast is the most healthy an

important meal of the day and you’re

gonna say no to that hey listen I was

the guy who wrote the book on eating

breakfast I have videos on YouTube right

now but I promise to delete let’s keep

pushing you guys need to have your

breakfast do you know why I told people

that because I had such a blood sugar

when I was a kid and also all through

teenage years into early in like when I

was 20 that what 20 is and then all of a

sudden I started going wow I started

eating protein for breakfast and I felt

so good that I said this is it this is

what everyone needs to do but the reason

I felt good is because I spiked insulin

because I had low blood sugar so I

raised the blood sugar I felt better but

I didn’t think what’s really underneath

it I didn’t I was I was just kind of

like going off a feeling it’s kind of

like hey I feel good when I drink

alcohol so alcohol is good for me I’m

like so the point is that you just

really understand what’s happening if

you have a blood sugar which most people

have a blood sugar problem you don’t

want to do the frequent meal thing it’s

a real bad idea so there’s a way to

adapt your body to running on fat fuel

which very few people know about and

they don’t know how to do it correctly

but when you run your body on fat fuel

you like your metabolism is gonna be

like a machine you’re gonna feel really

good your skin’s gonna look good it’s

anti-aging if there’s so many benefits

to your joint stiffness I’m fifty to

like I feel like I’m 20 when I was in my

20s I felt like I was 50 actually kind

of bring this back around because what

you’re saying is really informative and

I think it’ll help a lot of my members

and actually I’m gonna look into this

whole thing because I I do advise my

clients to eat the frequent meals

healthy meals throughout

day so that they don’t get hungry and go

been done foods that they shouldn’t be

eating okay so I know I think it’s

really good maybe they can you know try

your program to see how to transition

away from you know those insulin spikes

and it’s something that might make them

feel better and a lot less sluggish but

I do have to point out that even if you

eat really well it’s not gonna keep that

buck from sagging in the tummy from not

being told you kind of always mix it up

with the workout because what the

workout does is it works the muscle

itself and actually give to the vitality

and the energy that you need in order to

enjoy this healthy body that you have

internally right externally you can do

more stuff you have more agile you have

more energy and when you have more

muscle tone that increases your

metabolism as well right yeah it does it

you need exercise for sure and actually

exercise builds the muscle which then

will increase your your calories burned

okay you’ll burn more calories right but

let me just talk about that for a second

because that’s another confusion people

say I’m gonna build up my muscles so I

couldn’t have a better metabolism I go

okay so you’re gonna burn more calories

but what calories are you burning and

they’ll go well all calories and like no

you’re gonna either burn sugar calories

or fat calories do you want to burn fat

calories and not just the stored sugar

then you’re gonna have to lower your

carbohydrates because if you’re doing

the whole carbo thing and the fruit

thing you’re burning up calories but

you’re only burning up stored sugar

calories now let’s check this out

so sugar calories I’m talking about

stored sugar as glycogen and the muscle

in the liver when you store glycogen

you’re you hold a tremendous amount of

water because one glycogen compotes two

molecules of water so it’s a it’s a it’s

like a it’s like a sponge of water right

so when you cut the carbs down you’re

gonna dump a lot of fluid out of the

system you’ll lose weight water weight

and you’re like wow I lost all this

weight right and then you eat the carbs

back and you gain the weight back

and then you do the exercise it so

exercise will dump the water because

you’re burning up the glycogen you’ve

dumped this water and you start going up

and down up and down you’re like why why

can’t I actually just get all this

weight off well because you’re running

you’re buying

sugar so if you were to just convert

your body to fat-burning not only would

you dump the water you would lose fat

and then here’s the here’s the point

that I really wanted to tell you about

your into muscle physiology your into

building more lean muscle because that’s

important but when you have high insulin

and high insulin resistance which makes

insulin at work you can no longer build

muscles that’s why the diabetics are

flabby and they can’t get toned even if

they work out because it takes healthy

insulin to work I’ll absorb the protein

insulin controls protein so in other

words by doing this program I’m talking

about you can actually fix the muscle

help the absorption burn more fat get

rid of the fluid retention it’s just an

overall really dynamic thing to do

amazing ok I have one question with all

the fruits and vegetables and the

nutrients in there the high fiber and

the minerals and the vitamins how do you

suggest that people get those same

nutrients like for example like from

their berries and like the via the

vitamin C and all of those things that

Nature has provided for us to actually

nurture our bodies on a micro level

great question I would give him from the

vegetables and I recommend consuming

about 7 to 10 cups of vegetables a day

because you need a lot of potassium and

like people like I actually went to the

restaurant a few I think about a month

ago and they they brought me the salad

it was a one cup of salad like mmm I

need a bowl so my salads are huge so

what you want to do is you want to start

get that get your nutrients from salad

or vegetables but if you’re trying to do

this thing I’m talking about which I

don’t even get into you I just kind of

scratch the surface you don’t want to do

too much fruit I mean you can do a like

maybe one cup of berry a day berries a

day but you start adding more fruit and

then now so we add this sugar into it so

because the main problem of an average

person is too much insulin we

we want to heal the sugar a problem that

we have now if you’ve never actually

abused sugar and you don’t have a weight

problem you could probably get away with

it but for most of us out there that

abuse sugar it’s just an extra it’s too

much sugar for our system to do fruit in

plus the the way they grow the fruits

nowadays and even the apples they spike

them they make them very very very sweet

high levels of sugar 1 1 apple nowadays

is 19 grams of actual sugar that’s not

carbohydrates that’s sugar so you’re

like eating a candy bar Wow so yes

that’s what the interesting because I

think that it’s a good distinction to

point out that you need to sort of

almost detox your body from the sugar

dependency and the insulin spikes in

order to get some of the benefits of the

fat variants you say in other words you

want to sort of reduce that like

Michaels in storage so that your body’s

been always going there for fuel but

instead to where your fat is story that

was that route saying yes you you know

think about it how much stored sugar you

have you have about a couple days worth

of stored sugar at 1,700 calories so you

have about 77,000 stored calories of fat

on a non fat person so it’s a lot more

if you fat right so our bodies were

designed to run on fat fuel as a primary

fuel not sugar it’s only in the last you

know a couple hundred years that we’re

not a couple of years but basically it’s

only recently that we’ve been focusing

on so much sugar metabolism and not fat

burning but when you start switching

over and converting your body to running

on fat fuel you will never go back

because your cognitive functions gonna

be better your memory your metabolism

your your whole mood will change your

emotional state will change you’ll feel

better and so because the brain gets its

energy from either the the blood because

it doesn’t can’t store sugar so it gets

its sugar from the blood which if it’s

too high or low it’s gonna be a problem

but if you run your body on fat which is

called ketones that’s what thus the

ketosis your mood your cognitive

function will like totally change and

you’ll like I feel so good and then you

go back to your sugar thing and you’re

like

I feel like crap right now so but you

have to prove it to yourself are

listening this and they’re very

intrigued as I am how long does it take

if that’s a question I always get with

fitness how long does it take before I’m

going to get results how long does it

take before I can see an actual

difference how long will it take before

they can actually feel a difference from

this these little adjustments that

you’re suggesting well it depends on

what kind of problem you have like for

example if you have weight problems

you’ll probably dump the fluid out and

you’ll lose like five to ten pounds in

the first week or two so that you’ll be

like wow that’s dramatic but as far as

energy goes it could take anywhere

between three days to a week to up to

six weeks to fully adapt to fat-burning

and if the worst the blood sugar problem

you are the more diabetic you are the

more pre-diabetic you are the longer the

transition period is but I have a lot of

videos on how to make it smooth and easy

but you’re going to notice some real

nice changes within three weeks but if

you do this I’m sorry three days but

they do this if you do this too fast and

you’re not doing it correctly because

you didn’t watch the videos all the way

through and maybe you don’t know about

this or that and you’re not eating

enough of this you’re gonna go through a

period of like transition where you

might have like called a keto flu you

might feel kind of rundown or ketu

fatigued or like oh my gosh because you

didn’t do it correctly so the way I

teach it it’s a healthy version you do

it gradually and you shouldn’t feel bad

you should feel really good exercise

because I know that a lot of my clients

when they’re working out a lot of times

you may if you’re making a big change

like in your diet might feel the more

sluggish but I find that when you

workout even if it’s on my youtube

channel I have the 10 minute workout

that you can do just ten minutes a day

and I’ll help you to improve your mood

and you’ll be able to get through some

of those tough periods because you start

to burn up that extra insulin as well

during your workouts what you feel about

that I recommend every person start

exercising the own I mean right away you

don’t have to slow you don’t slow down

the only thing that I talk about

in my book is that you have the person

that’s really out of shape in there

they’re basically a adrenal dominant

they have a lot of adrenal issues like

they go up the stairs and they’re out of

breath and they just let their body go

and they don’t sleep

those people should kind of do walking

for a while low pulse rate stuff work up

to it because I’ll give you an example I

had this lady okay this is when I first

began I put her through a whole workout

and spiked her pulse rate to 158 she

came back the next day her pulse rate

was 158 and I’m like oh my god so her

recovery was so poor that you don’t want

to like push the person too fast you

want to kind of easily gradually go into

it so basically if you’re not sleeping

for example you should go very light

because it’s very dangerous to the heart

if you overdo it but I mean these are

all just minor points that cut common

sense about working out in the morning

yeah and I think most people can do that

very very comfortably but what happens

if you have a pre-existing low blood

sugar situation it’s called hypoglycemia

and you work out and you tap out too

much glycogen too fast you can be dizzy

or tired in which case you either should

work out during your time you’re eating

or just before until you can really

adapt correctly but I want to mention

one last piece of data because we’re I

know people like I kind of like to keep

it to 30 minutes because that but I want

to add one little thing in here this is

something that kind of a brain strain

for people like because they’re like oh

what’s weight during the to work out

what kind of pre-workout snack do I eat

right I need that protein protein

protein protein that’s like a common

knowledge right we need to eat or drink

something up some sugar water or

whatever we’ll check this out if you

consume like let’s say a little

juice or a little sugar or a protein bar

with sugar like most people do or what’s

gonna happen you’re gonna basically

knock yourself out of fat-burning for

about 48 hours yeah because it’s gonna

take now another couple days before you

get back into ketosis so you don’t you

don’t want to do a sugary type of energy

drink when you’re working out or a

Gatorade thing and then even protein

even the protein stuff you’d be much

better off waiting to the meal because

when you’re fasting between meals you’re

stimulating growth hormone growth

hormone is the main fat burning hormone

it actually preserves your muscles and

actually will in a female you can doing

in a minute faster you can spike growth

hormone by 13 hundred percent in a male

body by 2,000 percent by doing it a min

fasting so it’s like the anti aging

activity on steroids it’s a great thing

to do

you should start going you should start

at three meals a day okay keep it

whenever you eat slowly push your

breakfast to a lunch and I have a video

on this by the way and then what you do

over time is you slowly push your dinner

closer to your lunch till you get about

an ideal thing would be like four or

five hours of between your meals what

that will give you is a tremendous

amount of fasting to create some serious

improvement with the parts of the body

that you want to work on you support the

digestive system but there’s a lot of

other things too that you can do that

for anti-aging it’s like and just for

brain health just to focus better if you

go to dr. Berg comm under educational

tab it’ll say the ketosis mini course

it’s pretty coarse I have like probably

fifty thousand people who did the course

already but you basically it’s like four

short videos just go to dr. Burt

education

and you can also just go to youtube and

type dr. Berg intermittent fasting

whatever topic and I’ll pop up and you

can watch those videos and then also for

those people I one thing I noticed about

some of the people that that I know that

have done your program also some of the

videos that you have you have a lot of

great content on workout stuff and

fitness that I want to just just

recommend anyone who needs guidance or

at once to know how to do it correctly

and you can watch your videos on our

website which I’ll put a link down below

you have also like an online program

that people can it’s very affordable

that you basically go through a lot of

great techniques workouts and it’s

almost like you’re not it’s like you

have a personal trainer but you know now

it’s like you’re actually have

everything like one-on-one in this

portal that you can go into so I’m gonna

recommend people check it out I’ll put

your link down below and I think it’s

pretty cool and also I think on your

YouTube channel you have a ton of work

out so you guys can check it out I’m

gonna take some of your advice and

because you know on the Tiffany box a

club you know I’ve really enjoyed doing

different workouts but I mean this this

has been so informative for me because

you know what you said about insulin is

absolutely like mind blowing I’m gonna

look into it

look into some of your food plans and

things like that maybe adapt some of

them for the Tiffany Rasta Club members

so they can get better results because I

think what you’re saying is really

resonating with me and I think that’ll

help a lot of people and combined with

the workout which it helps you mood and

the way that you look so win-win right

it’s nice to see icing on the cake maybe

I shouldn’t talk about cake right now

but you know that is great well thank

you so much for the video and we’ll talk

soon and thanks for sharing thank you

I’ve really really learned a lot thanks

so much for sharing dr. Burke okay I’ll

talk to you later