hello everyone thanks so much for joining us today on our Monday live training um so today's we've done this in the past but I just feel like it's always great to talk about and I've also received lots of questions about about it because because we talk about it often so are you sabotaging your health by focusing only on one or two of the Seven Pillars of Health I mean that could be the deciding factor on what's happening with your health right there's seven of them and we really must focus on all seven so today what we're going to do is we're going to discuss all seven we're going to go into a little bit of detail about each one we're going to talk about why missing just even one of these pillars can be what's preventing you from Optimal Health and a little bit of a step-by-step guide on how to conquer these because Seven's a lot it can be overwhelming and then of course tying into our supplements that that help um along the way yeah you guys the Seven Pillars is just something that we've landed on it's nothing like set in stone or any real like true uh like medical advice this is just areas of of interest that we think that people should be working on daily yes but you might have a pillar of your own you may have something else you may have something like well we'll go over it and a lot of times some other ones can be incorporated into a pillar so I'll kind of touch on that as as we go through for sure so again thanks for joining us if this is your first time welcome we do Dr Ry and I do this training every Monday we bring to you a either a Hot Topic or one that we feel very that's very important or pass passion about and also obviously anytime we launch new products we always do a training on them here so make sure if you haven't already subscribe to our channel that way you don't miss anything and you can also go back and watch our post ones because we've been doing these weekly for a very long time uh make sure you like leave comments um at the end of these we also do answer questions so obviously if it pertains to you know health and wellness and the topic that we're discussing so make sure you write those questions in so we can tackle them at the end right yeah definitely okay so I me we're just going to dive into the Seven Pillars because it's going to take a little bit to go through each one um and this is nothing new it's nothing that you've not heard of but we just want to reiterate the importance of these um so I'll just go through and I I'll say this s yeah yeah name them off we have supplementation diet or nutrition Nutri yeah I don't really like to say diet because everybody thinks about some specific diet but really diet is what you're putting in your body but let's just say nutrition yeah um exercise movement sleep stress hydration and socialization and you know we feel very strongly the importance of of really hitting on each of these uh pillars is how you can achieve Optimal Health right yeah I think so I mean look there's like I the spirituality is one we don't we don't go into here but I think is a big part of that and um Faith you know so certainly guys again make this your own make it work for you I typically would put hyd ation under nutrition but I get that it's a carve out sure I mean you could tie some of them under and it could be the the Seven Pillars but again like these are what Dr Ryan I feel yeah I'm saying you could take mine two and it could be the six but you know we just put these as as our seven that we really like to focus on um and I want you to think about like these are seven things that that each and every one of you must invest in specific protocols for each day like this isn't just like oh today I'm going to work on my stress tomorrow I'm going to work on my nutrition like this is investing in each one of these every day and again we'll go into tips on kind of how to do that so um let's start with supplementation I mean obviously we're live good you know we bring to you the highest quality nutritional supplements at prices that everybody can afford so I want you to understand that supplementation is always going to be a major pillar why is that because we always have nut nutrient deficiencies we talk about this all the time I mean almost every single person has at least one vitamin or mineral deficiency and that could be the key thing to helping your body function properly right to be like metabolically stable um and achieving Optimal Health why do I keep saying optimal because we we want to strive to be our best we want to strive to have that Optimal Health we don't just want to get by merely get by with basic health and survivability like we really want strong optimal optimal health so supplementation is often the key the key but another thing about supplementation is when you're looking at these Seven Pillars that that we're talking about and it can be overwhelming how do I tackle them all each one takes a little bit of um more time supplementation is very easy why is it because you buy the supplements you open up the container take the take the pill every day you just need to to have a consistent routine all of these are going to have need to have a routine you know so you know getting your little pill caddy sorting them all through making sure you're taking everything as prescribed not just like I'm going to take my multi vitamin on Monday and Tuesday and then I kind of forgot Wednesday Thursday Friday oh here I am again Saturday Sunday I'm going to take them like it's about consistency with everything again establishing a routine investing in these every single day um what do you want to highlight on supplements uh yeah just the need for them you know if you exercise you sweat you perspire you need them if you drink alcohol if you drink caffeine if you take a lot of medications calls nutrient deficiencies you know uh stress or anxiety can cause can contribute to it as well there's a lot of reasons why we need to supplement it is easy like you said now it's affordable but there's one thing too missing I don't I would say it's better not to supplement than it is to take some supplement that is either very poor quality or of things that you don't know why you're taking it so you should always sort of have some sense of why am I taking this what to expect from it how long should I be using it those are the things that you really need to be able to clearly answer sure to feel good about what you're paying for and putting in your body right and like we do a a very good job about being transparent telling you everything that's in it and why and how um but if you are using other supplements like read the ingredients kind of do your research on um how they do their testing if you see an ingredient in a product and you're like well that's not part of the that's not part of the vitamin D so what is that look it up see what it's used for why is it there is it necessary so there again like Ryan really mentioned and I didn't think about that but there are so many things that are put into supplements that actually do more harm than good so make sure you're paying attention to that okay we're gonna bum over over to just calling it nutrition it's F basically focusing on quality nutrition every day every single day you've got to make sure you're putting high quality nutrition into your body this is whole food sources um if it's not all Whole Food it's very minimally processed like you really have to focus on this this does take a lot of work it takes planning um but again this is investing in your health so each one of these pillars need to be invested in every day we're not going to just eat really well Monday through Thursday and then Friday Saturday Sunday we just eat crap and you know put toxins into our body so again daily nutrition something we've got to be focused on high quality Whole Foods when I talk about Whole Foods what I'm referring to um basically your outer edges of those grocery stores if you want to think about that your your Dairy your your Meats your Seafood your fruits your vegetables I mean this is what our body was designed to eat not those package boxes and bags and yeah stuff like that minimize the amount of barcodes that you open there you go yeah there you go um but you can break the rules I mean that's not like a hard thing where every meal is this perfect Whole Food based thing so I know there's a sure you know reality sense of reality we have to live and you'll be out to eat and you'll do this but that's why you'll take along your detox and your and you'll do those things because you know you're going to break the rulle sometimes so that's okay right but yeah but sometimes just think about this like I don't want to think intentionally today I'm going to go out and I'm going to eat junk and just I mean I deserve this I why do you deserve to poison your body exactly you know it should be like I'm GNA go get this really high quality expensive you know steak with a you know a nice baked potato maybe these are things you wouldn't like have on a regular basis but you don't have to go and eat the junk that you know puts all the toxins in you and just know that no matter what every time you're eating out um nine times out of 10 they're using you know seed oils or inflammatory oils they're not really using the higher quality more expensive ones like your olive oil and your coconut oil and your avocado oil so just by going out and eating out we're already doing some you know diservice and I think we would dive deep into this have we done a topic just on nutrition and food alone I don't know I don't know because that's one of the more passionate areas that we really do spend a lot of time and effort in obviously we're just scratching the surface right now today but really that is an area that we probably put the most emphasis on and you know that's the probably the best investment you'll ever make is in the foods that you eat so um food is by medicine yep for sure and then um exercise or movement so we need to be moving our body every day we need to be intentional about it you know not just I mean it's great if we now do the standing desks or a treadmill desk and and stuff like that we're becoming more aware maybe we're getting up um from our desk if you have a desk job maybe you're getting up from your desk every 20 minutes and you're like walking around your building if not it's a great idea but these are these are great ways to add more movement into your life but I also want you to think about um and being intentional about your daily exercise so you're setting aside time and if you want to think about it in the scheme of like a whole week you know there's different um there's different kinds of exercise from your your zone two your lower heart rate that's your cardio your higher heart rate or your V2 Max work that's really high maybe like your hit um activities high intensity is interval training and then your strength stuff you really need to have um a balance of them all each week but really it's about like 150 to 22 minutes of like your zone two when I say zone two I know many of you might not know what that is but it's a lower heart rate zone we are breathy but we can fully hold a conversation this is maybe super fast brisk walking walking up an incline you know a longer bike ride um so anytime that you can incorporate these in very important split them up through your week try to get get those those minutes in um and then you know V2 Max high-intensity work that's that's just like one to two times a week I mean one time a week is not your your your heart just needs that to be stressed um and then the strin training as we always talk about like muscles the first line of Aging begins in our 30s where we start to lose that muscle mass and unfortunately that's just going to happen so we have to work even harder to prevent that happening um yeah so again exercise intentional movement every day set aside time like I don't say like skimp on sleep to wake up early and do it but I mean go to bed earlier so then you can get up and get that workout in before you have to start get you know get ready for the day but again you need to look at your day and find time to set aside for that intentional exercise that intentional movement every day you can't exercise your way out of a terrible diet either so exactly it's another definitely encourage exercise every day right but this is why I'm also saying we need to focus on all seven so you can't you know you can't out exercise a bad diet 100% but if you're tackling all of these pillars and you're intentional about each one you're not doing that you're you're doing everything that your body needs to thrive here's another one you would Patrick would add is a mental health and mindset to the list if you're defeated in your mind making excuses beating yourself up you'll go nowhere so thank you Patrick yes and I that totally is under 100% that's totally under for our mindset under socialization because it really has to do a lot with with your your mental health and and um and a little bit about stress too right so stress and social socialization in there um okay let's hop over to sleep um sleep is very challenging um because there's so many things that disrupt our sleep but the biggest thing that I want you to think about is trying to get those seven to n some bodies are are good at at six so you know 7 to n six to eight somewhere in there but this also needs to be quality sleep and that's I think the I think the biggest struggle with you know our livelihoods these days is the quality like we're drinking caffeine too late so even though we may be able to fall asleep our sleep stages are affected so you're not actually getting that good restful deep sleep that you need um and also obviously we're stressed out and we have our minds are kind of going like this all the time so we might have that interrupt sleep or we're waking up too much um so you need to be intentional about that you need to do what you can to help you sleep we probably should do another training solely on sleep too because we did this a long time ago but I work so hard on my sleep because I've never been a good sleeper so it just means I have to pay so much more attention to it um and so lots of tips and tricks but a big thing is is be consistent about your routine so it doesn't have to be to the tea it doesn't have to be like every night I'm lights out 9:30 but somewhere it within that half an hour that means also you're waking up time somewhere within that half an hour of the same thing each day if you establish a good consistent sleep routine it will help you get the adequate quality sleep that you need we should should do another zoom on sleep yeah for sure it's so important it's funny my it's a our daughter actually said she was complaining about me to someone the other day and she was saying all my mom wants to do is make sure you get your sleep and make sure you eat your protein and it was kind of funny to hear her say that because it's very true but they're two big things that I drill into my children it's like like they wonder why we have to have lights out at a certain time I'm like because you need to be up by a certain time so I know that you need to have your sleep so um it's two things I really push and instill in our children is the sleeping protein you should definitely so I was just doing a little video on just like kind of morning routine but I can't like talk morning routine without sleep and I was just thinking like geez you know when the first thing you do is wake up you don't really want to be waking up to some obnoxious alarm clock like your body really should just have this natural Rhythm whether it's your circadium circadian or just your discipline of habit and just going to bed at the same time in your bodies but you should be waking up feeling pretty good you shouldn't wake up feeling oh my gosh today is going to be brutal I can't wait to go back to bed and and that's that's just because if you're waking up that way then CH change your nighttime routine and get to bed a little bit earlier but um two hours of deep two hours of of REM I know that's an aggressive goal that's not an easy thing to accomplish but if you measure your sleep uh 25% of your sleep should be in either one of those both of those categories so yeah try for it use a sleep tracker and you might be sitting there saying well how much sleep do I need you just said like six to nine if you are feeling tired throughout the day like like Ryan just said I can't wait to go to bed or I need I need a nap now naps like little siestas are good like I'm talking like a 20-minute cat nap right that's okay that's actually really beneficial some people do really well um with productivity like being able to do that 20-minute cat nap but if you find yourself needing to take like an hour hour and a half nap in the middle of the day every day wrong your sleep at night is not working for you either a you're not getting enough or B it's not good quality so you're not feeling rested so so just assess things make changes shift I mean you're in charge of your body you have to take care of yourself all right let's go to stress yeah something sure no go yes no processed foods yes um okay stress stress is okay it's it's an important part of our life have some kind of stresses but we're overly stressed so I want you to think about having two different tools like um Stress Management tools for like real-time stress like big stressful situation just comes up and we need we need to do something to to decomp to get rid of our stress and also the um if you want to talk it like long-term stress it's the everyday stress that we just want to make sure does not continue to build and leave us in that constant you know flight ORF flight kind of state so when I talk about first for Real Time tools think about your deep breathing oh my you know something really stressful just happened something at work your kids are making C it's a it's a situational um stress and I want you to think about a breathing exercise it's very very easy to do um you don't even have to leave your room you just deep inhale so all the way once you get to the top and you feel like you can't suck it anymore another little inhale and then deep exhale slowly Let It Go I mean you could do this you know two six times whatever it is but even if you do it just that one time like I already just felt like you kind of just feel like you already relaxed yourself so it kind of just changes your mindset and allows you to handle the situation um and then the longer stress so let's just talk about raising your raising your stress threshold is what I want to refer to it as because it's how we perceive stress how we handle stress how we deal with stress that's what you need to work on on a regular basis whether this is from doing um meditation right daily meditation Yoga practices um just being a nature every day somehow getting that time to to be walking outside all of these things help us handle life stressors better because again we're going to be presented with these every single day no matter what it's just life yeah I mean that's the concept of hormesis right look up the word hormesis for those that don't know it and you certainly see what that's all about that's your that's your body's natural uh approach to dealing with uh whether environmental or physiological or physical stress I mean that's what we do when we say sauna that's when we do when we talk about cold buch or cold showers you know you're simulating that you're you're simulating yeah a typical response to something where your body would go naturally into a a response mode to that stresser and so we love that stuff that's the good stuff the good stress in the body the way of dealing with things like common colds and flu and scrapes and bruises and broken bones and you know these different things it's great it's wonderful but that system is optimized and works the best when it's not in this chronic lowgrade inflammatory state for a long time which is what happens when we have a mass like a a load of stress where the cortisol response is isn't is up and you know you're just your your body's just kind of starts to become fatigued to it right like there's a certain level of fatigue that sets in I know there's a whole biochemical process there but again managing the good and the bad stress identifying the two when there's bad you can do breathing you can do different things you can there's a lot of different things um and I know we've done a zoom on that as well yes yeah and the the cold shower cold water submersion is you know very very beneficial and you might be one of those sitting there thinking like I hate cold water I can't do it nope well that was also me but I didn't want to say I can't because I know I can I don't like it I hate cold water I hate the feeling of shivering I hate you do great at it but I go in we we do have a coal punch now I go in almost every day maybe five days a week but if you don't it's also just at the end of your shower just stand there for three minutes yeah sure or even even a minute just let that water rush on your head your face it is doable guys it's it's not it's not going to kill you I promise you that but it does so much for um how you how you respond to stress yeah so I want you to focus on that because also like think about if your stress is really high what's also going to be affected you're not going to be sleeping yeah and also if cortisol is super high what do we do we start we gain fat and it tends to be around our midsection right oh what if you're sitting there that person I can't I just can't seem to lose fat around my midsection I mean it it probably very hormonal and cortisol is a hormone stress hormone so before you go on the next topic so Patrick just a real quick thing here so you suggest digestive enzymes it includes the green tea lipas mlas and Rolan check it out because we already have that gut support as Lo has a big- Time gut support complex but also our lean so our body composition Improvement formula has the caruma also has digestive enzymes Patrick check that out I'm surprised you didn't know about that all right yes is brother in Tampa oh my gosh telling you we're praying for Tampa we are we are definitely praying for Tampa a lot of comments coming in from Tampa and the West Coast of Florida so we are on the East Coast we don't know exactly what conditions we'll see maybe tropical storm strength we'll see but um we're not going to Bear the brunt like the West Coast is all right what's next um hydration simple to talk about we actually just recently did a hydration training because we have our hydration amplifier um just going to grab that but most specifically like it's very important to get your adequate fluid intake but also know that water alone is just not going to cut it have to have the electrolytes that are going to help to know where your body is going to absorb that water and you know distribute it properly so just um it also allows I mean our cells are made up of mostly water like we need to hydrate them to allow them to work properly for us so hydration can definitely be con combined with you know nutrition um but we just wanted to put it out there because sometimes it gets overlooked you know I I know a lot of people that try to avoid drinking water because they hate going to the bathroom all the time like I know it's annoying but like think about it like what's worse like to just be annoyed because you have to get up use the restroom or now I understand at night time like you try to slow down but the big the goal is to get all that water in in the earlier so I mean after dinner I try really hard to just have like minimal sips of water because you know I don't want to have my sleep interrupted okay and then the last one um is socialization and this has a lot to do with with mental health as well but your social connection and I you know I have it uh the Surgeon General quoted I'm just going to read it here for you given the significant Health consequences of loneliness and isolation we must prioritize building social connection the same way we have prioritized other critical public public health is issues such as smoking tobacco obesity and substance use disorders so literally putting the Surgeon General is putting like social isolation up that with obesity I mean so if you put if you look at that I mean those two alone I mean it's crazy that you can put them in the same category that we need to focus on but it's so true and it really is often overlooked because we just I just don't Focus well I I I don't I don't suspect this is just an American issue but it's certainly I bet you America ranks the highest in this type of category which sucks it's terrible but like Simona here just says hello from from Italy but Italy probably does not have the same issue from what I understand like the ites they're all about family and they're all about community and they live in place they age out together and so I understand Italy and some of these other European countries and um do a very good job of that and I'm envious of that because I think our country is doing a terrible job to the point where we have a Surgeon General issuing a warning on it just so disappointing it is so like do the best you can sign up for for groups um if you like to read join a reading club I mean you can find all these resources online you know whether it's it's a church or a temple just some kind of you know that that host and and Community it wants to bring a sense of community um even if it's just in your in your neighborhood um you go on walks find somebody else that wants to walk with you just it's that it's that social interaction that communication it is so important for our our mental health and it really does play a major role into how our body functions as a whole and that's the biggest thing our body does function as a whole we don't function in parts so like we need to focus on all these to have Optimal Health so we can function as a whole and do your best to avoid social situations that stress us or attacks us I know it's impossible to avoid it all but you start to notice like maybe like you're hanging out with this group and every time you're there you feel very stressed out or you leave and you feel so emotionally taxed remove yourself if you can you maybe that's not the best thing for you because you know that could be more harmful than yes yeah and the power of know is important too so you know if you're in a toxic environment yeah remove yourself no yeah it's not working for you yeah so bottom line the seven without these Seven Pillars implemented daily like you you cannot achieve your Optimal Health again we function as a whole each little part needs to be intentionally focused on and this is the daily thing now of course every day is not perfect I'm telling you I mean I'm not saying I sit here and try to work on my stress every single day but I do try to make it a part of of my you know weekly practice of just trying to you know do things that can help me better adapt to stress sure yeah no it's it's being more mindful I think yes it's definitely being more mindful um man so many questions and comments guys I'm sorry I'm just kind of staring at my computer screen just breezing down these um so I'll just so I'll just talk about a little bit how to I guess our suggestions on like how to conquer these because again you look at these all and you can't just say okay I'm going to do all seven starting tomorrow I mean you can cud us to that but it's hard so pick one and get it down so if you aren't taking supplements or if you are but you're inconsistent and you don't really have a routine start there get your supplements like I said do them a little pill caddies and get a routine going okay now we've got this down boom I've got my supplements I'm taking them every day I have what my body needs move on to the next one pick what whichever one you want say it's hydration because that's kind of easy too I'm just going to make sure I'm taking one of these in my water every day I'm going to be drinking my you know 100 ounces of water it's really half your body weight an oun of water we feel like you should be drinking more than that especially if you're losing fluid through sweat but again it's always a good goal so you know pick the pick the hydration then say okay I'm going to start I'm going to start exercising I'm going to commit to this I'm going to do what Lisa and Ryan just talked about and I'm going to get my zone two in my one time a week of high heart rate and my string training in there and you know when you think about it like that like you don't have to do all these every every single day but over you know cumulative of the week it's doable right it's very doable you don't have to spend hours doing it um so one by one step by step and as you do them I promise the other ones will become easier right so again like getting getting good quality sleep will become easier when you focus on your stress and going forward okay so you know I was thinking um thing to say comment here she does wake she doesn't wake up feeling the dread of the day but wakes up feeling pretty gry or groggy most days people don't realize I'm not suggesting you stop taking prescription drugs but a lot of drugs intera inter they intervene in a chemical process somewhere like a enzyme inhibitor there's a lot of those statin drugs are an enzyme inhibitor there's Ace enzyme for blood pressures beta blockers those all have Downstream effects I'm not saying they all negatively impact sleep but then you have drugs for Sleep which also are not actually giving you that restorative sleep you're looking for so there's a lot of things that could be contributing to a poor night's rest you really got to take a holistic point of view step back and really try to adopt a lot of these things that Lisa just talked about and include as much as you can with ease don't don't don't drive yourself mad but kind of start focusing on these things and you'll see you'll see a transformation there's no doubt right and also like I said once you start tackling one at a time the other ones will kind of be easier and fall into place you'll start feeling better and your body will start working better for you so and also if there is a medication that you have to be on because you have high blood pressure so you start tackling this other stuff and maybe your blood pressure goes down now the medication's gone with your doctor's help and there you go you're sleeping better and look at this one this is a funny one because it's true hey melany yeah you well me too I have a snoring problem he can get a mouth and orthod or piece for the mouth you can try the CPAP but a separate room I know that's you know but the biggest thing is too I mean that doesn't help him because he's still snoring so we went through this for a very long time we were trying different ways to figure out how to help here he wasn't snoring because I was losing sleep it it was killing me um but yes so he found something I worked for him he's got his dentist has made this mouthpiece not saying it's going to work for everybody but it works magically for him and that means he's also sleeping better because when you're snoring you're interrupting your sleep you're not getting a quality sleep you have lack of oxygen all that stuff so you want to work on your sleep as well as as your husband so check out options out there but like I said the dentist is the one that does the appliance your mouth Appliance that's the word thank you Game Changer and the essential oils thing Lavender is is favorite for David true lavend second um all right sorry guys sleep so we we'll wrap it up but sleep's obviously the one that you guys are resonating the most with f there's a ton of it here about sleep thank you guys so much for the comments and chiming in and I wanted to just pull together some of our liveg good supplements that we personally feel like are so extremely crucial to be taking every single day um for Optimal Health obviously we we have a lot of products we keep adding more on um I mean I keep adding them into my routine because I know the benefits obviously we make them for those reasons but I want you to always know like fact the factor four getting rid of that inflammation um our daily Essentials pack multivitamin magnesium and vitamin D these are all to help eliminate the nutrient deficiencies that we have gut health I almost feel like this needs to be like a pillar on its own because it is so important it's gut health oral health it all kind of combines into to it but is so important for your overall health so our probiotic is amazing I talked about the muscle mass how we lose naturally we lose it as we start to age and that happens in our 30s when we don't even feel like we're really aging essential aminos very important for that should be taken by everybody um protein you hear me say protein protein protein so crucial we do have our two protein powders that are very helpful to help get that um 20 grams this is 20 grams of protein for like 100 calories so it really because I know I get the question is how do I eat basically my body weight and grams of protein that's crazy or my ideal body weight and grams of protein but using the protein powders really helps because again it's just a little delicious drink for 100 calories but you're getting 20 grams of protein big big big deal you know another another pillar could be toxic toxin avoidance we for some reason don't have that on there Patrick just maybe think about it when he said the drier ball idea like yeah that's another thing we always reference avoidance of toxins and how important that is from environment different aspects with different areas we pick it up so you don't know dry balls all look you get on Amazon wool dryer balls and they help to remove like the Ling and help your um be throwing in your dryer but also you put essential oils on the ball so I'll do L lavender for like our sheets and towels and then for our clothing maybe I'll do a little bit of lemon maybe lemon and peppermint combo just kind of freshens it up and you don't need to use those toxic dryer sheets so toxic guys thank you so much um I saw some comments that maybe some things that we haven't answered before like with blood pressure issues like there's are you know there's really nothing in there that would be contradictive to to the meds you know is really just a m a trace mineral supplement awesome in so many ways um but email me if you have any questions I do see somebody said they emailed me six days ago sorry I do get a lot of emails Leisa does better job than me she just she stays really on top of emails guys I don't know how she does it it's actually impressive but again my my role is you director of product education so like I am really making make myself available to you guys to be able to answer your questions so if you send something to Ryan send it to me send it to both of us I'll get to it first and if I need his help answering something if it's something you know a medication question I know where he lives I just love the way you guys are all into this commenting and so grateful I'm very grateful for all of you as well so guys we'll be keeping an eye on the storm we are not here next Monday we are traveling abroad oh yes for any of our friends in Scotland but yes we will not be here next Monday so we'll see you in two weeks hopefully all things go f which also would depend on if we how when we get in that yeah so that flight back in so thank you again everybody we'll see you next time yes again make sure if you don't already like subscribe to our Chantel Channel Chantel Chantel always leave your comments and check out our products livg good.com we have so many things there to offer you read everything read the learn more sections it helps educate you on everything that we do and regardless of what it is we're here to bring you high quality supplements at affordable pricing and educate you along the way hello from the Bahamas see you favor Place see you guys take care bye bye