This week’s topic is: Restoring Your Health and Wellbeing with Dr. Taz
I am so excited to have a very special guest, Dr. Taz, who is a best-selling author, a board-certified integrative medicine physician and wellness expert, and Founder of CentreSpringMD. Listen in as Dr. Taz shares an overview of the five power types and which self-care practices to implement into your daily beauty and wellness routine for more energy, sleep and overall health!
- An overview of what the five power types are…
- Dr. Taz shares her approach on taking the best of what she’s studied and merging it for your personal wellbeing…
- Important self-care practices for women…
- Highly effective practices for managing stress…
- We discuss general food practices to gain more energy…
- If you should use melatonin long-term…
- Regeneration and what we can look forward to if we make changes now…
- Defining our superpowers…
About Dr. Taz
Dr. Taz Bhatia, M.D. is a board-certified integrative medicine physician and wellness expert, who gained national recognition as a best-selling author of the books, “What Doctors Eat,” “The 21 Day Belly Fix,” and “Super Woman RX.”
Her integration of Eastern medical wisdom with modern science, along with her unique Power Type discovery, has led to featured segments on The Today Show, Dr. Oz, Live with Kelly & Ryan and eventually the premiere of own PBS special Super Woman RX with Dr. Taz. She is the host of Radio MD’s The Dr. Taz Show: Super Woman Wellness podcast, which garners 50,000 monthly downloads.
Dubbed “a superwoman in her own right,” Dr. Taz is committed to empowering women to radically transform their lives through personalized lifestyle, diet, exercise, self-care and relationship strategies to help them rediscover their own “superpowers.”
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Dr. Taz’s Interview
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Note: The following is the output of transcribing from an audio recording. Although the transcription is largely accurate, in some cases it is incomplete or inaccurate. This is due to inaudible passages or transcription errors. It is posted as an aid, but should not be treated as an authoritative record.
Kimberly Snyder: Hey beauties, welcome back to our Monday interview podcast. I am super excited for our very special guest today. Her name is Dr. Taz and she is a best-selling author, a board certified integrative medicine physician and wellness expert, and the founder of Center Spring MD.
Kimberly Snyder: Today I cannot wait to pick her brain about the five power types and, all which she talks about in her latest book, which is called Super Woman RX. I think any time we can start to find differentiation and what makes us unique as women and really start to cater to that, I think there’s a lot of power in that, so I cannot wait to pick her brain.
Fan Of The Week
Kimberly Snyder: Before we jump in though, I just want give a quick shout out to our fan of the week. His or her name, or her name is irinafrink and she writes, “I have applied Kimberly’s wellness rules to help my husband feel better. He has been struggling with fatigue and weight problems and after going plant-based and using the information from the My Solluna site, he has not only lost weight, but discovered so much more energy and happiness. And it makes me so happy. I can’t think Kimberly enough to have changed not only mine but my family’s life. Thank you.” Arena Frank, thank you so much for being part of our community. I’m so happy to hear that about you and your family and your husband. So, sending you guys a huge virtual hug wherever you may be. Thank you, thank you, lots of love.
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Interview with Dr. Taz
Kimberly Snyder: All right, all that being said, we have Dr. Taz on the line all the way from Atlanta. Dr. Taz, thank you so much for joining us today.
Dr. Taz: Thank you, I’m excited about being here.
Kimberly Snyder: I’m so excited to hear about … when I hear all about the amazing things you’ve done. You’ve been on the different shows like Kelly and Ryan, and the Today Show. But I’m really fascinated by this idea, as I was alluding to earlier, about five different power types. And I think sometimes all these categories and labels we have, plant-based or paleo or even man or woman, there’s so much more inside of those categories. I’m really interested in this idea of power types, and I know you go into that a lot in your book, but could you tell us a little bit of an overview and just what the different types are?
An overview of what the five power types are
Dr. Taz: Yeah, absolutely. So, these types really were based off my experience in the practice, which I’ve seen at the time of writing the book, I’d seen over 12,000 patients and the majority of them are women. And the gift of being able to merge together my conventional training, my nutrition knowledge, my knowledge in Chinese medicine and Ayurvedic medicine. And then hearing everyone’s stories day in and day out and putting all of that together with labs, I was like, “Wait a minute, there’s some themes here and there’s some patterns here.” And that’s where the idea was born.
Dr. Taz: And so the five power types are a merge of all my information. And so, there’s the gypsy girl, the boss lady, the earth mama, the nightingale, and then the savvy chick. So, those are the five key types. Each type has certain personality characteristics. They have strengths and weaknesses, they have certain foods that they should and should not be eating. They have habits that they usually fall into. But the whole premise was, because remember in Ayurvedic and Chinese medicine, they’re all about typing and being very personalized with information. It wasn’t a one size fits all. So, they really wanted to jump in and really help people have prescriptive solutions that were aimed at them.
Dr. Taz: So, the whole thought was like, well, if I could take … there’s so much wellness information right now. Everybody’s super confused. Like, should I be gluten free or dairy free? Or do I intermittent fast or do I not? Like, all this stuff. Everyone has questions about what really works for them. So, the idea was to, well, what if we came up with a formula and if you could identify who you were and we took the principles from all these different disciplines of medicine and merged them together, we could create a prescriptive plan for you. Especially if you’re not able to get in to a doctor like myself or a practice like ours. That was the premise. So, those are the five types and that was the premise behind it.
Kimberly Snyder: I love that you have included Ayurveda and TCM. I’ve studied Ayurveda. I haven’t studied so much TCM. So, when you’re going through the process, and I do this myself and people always ask me, “Oh well, you talk a lot about Ayurveda and you’re a practitioner, but what about the dairy aspect?” And I always say, “Hey, I take the parts that make sense to me and then I integrate. I don’t subscribe to all of it.” Is that, would you say in your approach you’ve taken the best of what you found and merged it?
Dr. Taz shares her approach on taking the best of what she’s studied and merging it
Dr. Taz: Yeah, absolutely. And I love, every system of medicine I’ve studied is ultimately attempting to help people find answers and find solutions. So, the fun part about being immersed in multiple systems of medicine is that you can pull, you can pick and pull a little bit. So, the power types are not strict, they don’t have strict Ayurvedic plans by dosha.
Kimberly Snyder: Sure.
Dr. Taz: They’re not super, super adherent to the principles of what you do with the Meridian in Chinese medicine. But they’re based wholly on my clinical experience. And what happens when you start to put this information together and how when you do, you have this incredibly powerful tool, which is really at the end of the day and empowerment tool. You know what I mean? Because there’s nothing like understanding yourself, understanding who you are and then being able to navigate life from that framework, versus like, “Well I’m going to try this,” or, “I’m going to try that,” or, “Let me grab this,” or, “Let me grab that.” So, I think that’s the beauty of this power type methodology.
Kimberly Snyder: Well, it’s really refreshing to hear a medical doctor talk about things from a more holistic standpoint. As you know well, a lot of doctors are still in the mode of prescribing medications and not really talking about lifestyle. I’m making a generality obviously, but I love that it can merge, it can work really well. So, from your perspective, Dr. Taz, can you share with us what you think are some of the most important self-care practices for women?
Some of the most important self-care practices for women
Dr. Taz: Absolutely. I think, and again I have a lot of these listed out by power type where it gets a little bit more specific depending on who you are. And just a one quick blurb on each power type because then it helps me frame up this context of self-care. But the gypsy girls are, very creative. They’re very in their head, they’re sort of disconnected from their bodies. They’re very vata in Ayurvedic medicine. So, they have certain self-care needs that involve grounding or bringing them back into their body and more aware of their physical space.
Dr. Taz: Whereas, the boss ladies are all gung ho charging head, getting a million things done. But then they hold all of that stress in their gut. Your earth mama’s can’t set great boundaries. They’re very kappa in Ayurvedic medicine. So, they have trouble with setting boundaries. They stay too long in the wrong relationships. So, those are some of their challenges. And then the savvy chick is a blend of the gypsy and the boss. And then the Nightingales are very service driven and service oriented. So, they typically will crash their immune systems because they usually just don’t take care of themselves at all. So keeping that in mind-
Kimberly Snyder: Interesting. I feel like I’m a savvy girl maybe.
Dr. Taz: You might be. I don’t know if you’ve done the test or not. The test is online, on my website. But it may be something to do. I’m a savvy chick. I’m a blend of the gypsy and the boss lady.
Kimberly Snyder: Yeah, so it’s kind of like vata, pitta in Ayurvedic.
Dr. Taz: Exactly.
Kimberly Snyder: That is my type, so yeah. Interesting.
Dr. Taz: Yeah. Yeah. So yeah, so then when we get back to this idea of self-care, then self-care looks a little different by type. But if we wanted to be really general then some of the general rules of self-care are, first of all, maintain your sleep cycle. I think that’s not negotiable. It needs to be at least five or six hours at a minimum at night. Ideally you’re more into the seven and eight since sleeping from a Chinese medicine concept is you need to sleep from at least 12 midnight to 5:00 AM. Because if you disrupt that, those hours of sleep in particular, then it leads to a lot of hormonal issues and pituitary issues and things like that. So, that’s one I think.
Kimberly Snyder: Wait, Dr. Taz, sorry to interrupt, but what if you wake up to pee in that middle, like at 2:30, which I sometimes do it. I’m almost six months pregnant right now by the way.
Dr. Taz: Oh my goodness. Congratulations.
Kimberly Snyder: Thank you. So I do wake up but then I go back to sleep. Does that count? Or ideally you would sleep through that whole period of 12 to five?
Dr. Taz: Well, I think if you can fall back asleep, that still counts. So …
Kimberly Snyder: Okay, okay.
Dr. Taz: I think that’s fine. You still get points for that. How’s that?
Kimberly Snyder: Okay, okay.
Dr. Taz: And then, I think after that it’s just feeding ourselves. Like the food or the fuel that we put in is a part of self-care. So, are you preparing your food? Are you thinking about food? Are you planning for your food ahead of time? I think that is a really important principle, just taking care of yourself. Just like you would take care of a child. You wouldn’t let that child wander out not knowing what’s for lunch or what’s for dinner. And so the same for you. I think that’s just a basic principle because it’s so much of our fuel and it’s so important to pay attention to that. So that’s, that’s probably second.
Dr. Taz: I think the third is really in this society with anxiety being the number one mental health disorder and very female dominant or women dominant. I think, having the capacity in the toolbox to manage stress because I don’t think it’s realistic to say, I’m not going to have stress. That’s why I talk about super woman syndrome. Because I think most women today want to accomplish things. They want to get a lot of stuff done. They have dreams and ambitions and goals and there’s no reason that they shouldn’t. But the problem is is that the juggling of the primary very primal responsibility that we have of care taking and mothering and all this other stuff, gets really hard to navigate with all these other goals that we’ve put on the table.
Dr. Taz: So, you can do it all. I’m always one that says that you can, but you have to have this very deliberate strategy and a really strong self-care stress management program where it can look different. And that’s again by power type, it probably needs to look a little bit different. But in general it’s how do you manage stress, what do you do? And there should be things that are daily that force your mind to calm down. And then there are things that are weekly and then there’s things that are monthly. So, that’s a really, I think really, really critical component of self-care.
Kimberly Snyder: Well, Dr. Taz, what are your practices for managing stress? I think maybe if I’m vata, pitta, you are a lot of women maybe these days and of course there’s the other types, but what do you do being so busy and running your clinic and running around and traveling and then you’re coming to LA. What do you do that really you find to be highly effective?
Highly effective practices for managing stress
Dr. Taz: Well, I mean, again for me it’s all about the schedule and all about making sure I’m not letting too many things invade that schedule. So, I have literally … and again, it’s a journey so I’m not always perfect at it, but literally one of my goals for 2020 was putting the blocks in. These are hours that I’m not accessible. These are hours that I’m exercising. This is the hour that I shut it down and go to bed. This is the time for my children. You know what I mean? Like, really being very deliberate with my hours. Not even my days, but like hour to hour kind of what I’m doing.
Dr. Taz: And so that’s helped me a lot. So, I start the morning typically with meditation and breath work. I go to yoga about two to three times a week depending on the week. And I just crave it and I’m happy to be there. I’ll do Pilates once a week. I’ll try do some cardio and weights as well throughout the week. So, those are all really critical and important for me.
Dr. Taz: I mean, I try to spend time with my family because it’s a big part of who I am. And to have that disconnection affects me psychologically as well. So, I think that’s important.
Kimberly Snyder: How old are your kids?
Dr. Taz: They’re 10 and 12. 10 almost 11, and 12. So, just a tight knit bunch and then they need me, you know what I mean?
Kimberly Snyder: Of course.
Dr. Taz: It’s like they need me in a different way. It’s not physical anymore, like when they were babies, but it’s much more emotional and social and things like that. So …
Kimberly Snyder: Sure. Are they both girls?
Dr. Taz: The eldest is a girl, and then the younger one’s a boy. So yeah, so there’s that piece of it. And then I think just scheduling stuff for me. So acupuncture, massage or getting a facial, like some of these things that just make me feel better. So, that’s my self-care plan. And then, I try to stay on top of my food most of the time and make sure I’m eating the way I know to eat that gives me energy and makes me feel good.
Kimberly Snyder: Mm-hmm (affirmative), mm-hmm (affirmative). I loved hearing about your exercise routine and how you vary it. I have found, when I talk to people and because I studied Ayurveda as well, if I know someone’s really pitta and they’re prone to a lot of anxiety and they’re doing some of these workouts every day, like the HITT workouts or there’s certain things I feel like there isn’t enough conversation around catering your exercise routine for your type or your body type or your personality. And it’s not a one-size fits all when it comes to that. So, is that something you also discuss because it has an impact on your hormones and your moods and so on.
Dr. Taz: Oh yes, very much. I talk in detail about that and that’s one of the things I saw in practice quite honestly, where these women were coming in and they were just like high stress at work, high stress with their workouts, high stress at home and they were just burning it at every end. And they were having all these gut issues and all these other issues as well. So, that’s something that we saw also as we were going through the different power types.
Dr. Taz: So, pittas for example, they really need help with both cooling their digestive systems along with the activity that they crave. So, they shouldn’t be doing like HITT and stuff like that every single day. They should be doing maybe a couple of days a yoga and then, or something like yoga, like yoga, swimming, walking, being in nature. And then maybe two or three days of the opposite. So, those are some of the things … those are some of the ways we designed the power type plans.
Kimberly Snyder: I find it challenging sometimes, those are the very people that want to hold onto those kinds of workouts. When you talk to them about alternatives, like it feeds that type that’s already inside of them. It makes them feel more fire. So, do you find that sometimes people are so hard to be open if they’re doing HITT every day to doing yoga, they just think they’re not working hard enough or not burning enough calories.
Dr. Taz: Totally. Yeah. Totally. People will say, “I feel like I didn’t have a workout,” so it takes a while to adjust to that. But yeah, I hear that all the time. But once they get back, I remember having this one conversation with this one woman, once they get into the mindset of how good they feel after a few weeks of balancing things out, then they’re usually hooked. But yeah, at first it’s like they’re looking … they’re just adrenaline junkies. Like, you want the adrenaline high from a workout, you want the adrenaline high from accomplishing something. So, once you train yourself out of always wanting that adrenaline high, then you can usually see the benefit of slowing down a little bit.
Dr. Taz: And I had trouble with all that too. I was classic, run five miles, show up at the hospital, stay up for … sleep two hours, I’m so successful. That was my whole thing. But yes, I understand that mentality but it is very harmful for all of us.
Kimberly Snyder: Exactly. So, we get a lot of questions here, Dr. Taz about energy and adrenal fatigue and it seems to be so common and so widespread. I feel like everybody is trying to get more energy. And of course a lot of people are over consuming caffeine and energy drinks and sugar. So what are, when someone comes to you, and I know of course it’s specific for the different types, but what are some general foods or practices that you like to share in your books or with your clients or patients about energy? Because again, it just feels like everybody feels like they’re in an energy deficit, and as you were alluding to earlier, everybody’s balancing and especially women running around with career and family and friends and blah, blah, blah. I mean, it’s endless.
We discuss general food practices to gain more energy
Dr. Taz: Yeah, absolutely. I mean, I think I have some very general energy rules and then we get more specific by power type. And I think one is again, feeding yourself. And so many women don’t eat or forget to eat. I’m guilty of that on different days as well. And that can be just such a drain. So, I think just remembering to eat and even putting it in your phone as a reminder that even if you’re intermittent fasting or you’re doing some of these things that a lot of people are doing today, you should still overall in your evening intervals be eating at least every three to four hours. So I think that’s one rule.
Dr. Taz: I think getting enough protein is really important. So, looking at your protein grams, they’re so critical for hormone health, for brain health, for muscle mass, for all these different things. So, looking and making sure you’re getting enough protein. Again, a general recommendation for women is roughly 60 grams a day and that can be from different protein sources, but it should be hopefully around that amount at a minimum. And then if you’re a big weight trainer and things like that, then you need more.
Kimberly Snyder: Or pregnant, yeah.
Dr. Taz: Or pregnant or nursing. Yes, you definitely need more. I would say a third, and this is just again from the … well, let me do one more food one before I move on. The third would be do a green smoothie every single day. I think there’s, that’s like energy and in a bottle.
Kimberly Snyder: Yes, big in our community, yes.
Dr. Taz: And for some reason, the canned and the bottled ones are great, but there’s just something about making it and having it right then and there.
Kimberly Snyder: Oh, so much fresher, yeah.
Dr. Taz: Yeah. So, have that every day because I think that’s a great energy solution. And I think in practice, what I keep seeing over and over again is just this massive deficiency in B vitamins. I think that’s probably globally the biggest one. So doing a methylated B vitamin, which helps with, again, mood and hormone and gut health, memory, thyroid, I mean I could go on forever, estrogen metabolism. So, I think doing a methylated B vitamin daily is probably a must for almost all women.
Dr. Taz: And then lastly, really working on your sleep cycle and your sleep hygiene. So, whether that’s getting in the bed and removing all your electronics so that you’re not stimulated over and over again, or it’s taking things to help you fall asleep if your mind is too active, which could be like just a little bit of magnesium at night or a little bit of melatonin at night.
Dr. Taz: I think those are probably the five key things to start seeing an amp up in your energy. And then after that, especially in a community of women, if that’s still not improving your energy, then you have to jump in and dig deeper. Like, is there a hormone that’s off? Is there just too much on your plate and that’s draining you? Are you staring at the computer too much? Like, what-
Kimberly Snyder: Maybe it’s a relationship?
Dr. Taz: Or it’s emotional. Correct. And that’s the beauty of these Eastern systems of medicine that they would help you identify. Like, what part of how you feel or what you’re dealing with is emotional and what part of it is truly physical.
Kimberly Snyder: Exactly.
Dr. Taz: So, those are some keys there.
Kimberly Snyder: So, I’ve heard different things about melatonin. I think the effects of not sleeping well long term can be devastating. And some people say, “Okay, use it when you need it, but you don’t really want to use it long term.” What do you think Dr. Taz? Because we hear different things about it.
If you should use melatonin long term
Dr. Taz: Yeah. I mean, I’m not so concerned. I think in low doses it’s fine. I think when we start getting to really high doses and you’re doing it all the time, I think that can become more of a problem.
Kimberly Snyder: Mm-hmm (affirmative), mm-hmm (affirmative). Yeah, and like you said, I’ve heard you say a couple of times now how important the sleep cycle is, which for a lot of us, I think it’s the one that we didn’t pay attention to for a long time.
Dr. Taz: Right, right.
Kimberly Snyder: You can say, I’m exercising, I’m eating well, but oh, I’m going out later and getting up earlier to pack things in and wow, that can really screw up your hormones and [crosstalk 00:23:21]
Dr. Taz: Absolutely. Absolutely. And I think we’re all guilty of that. I mean, I worked the ER, I had two children 15 months apart. I started a practice at the same time.
Kimberly Snyder: Oh my God
Dr. Taz: There were probably years-
Kimberly Snyder: 15 months apart, girl, that’s crazy.
Dr. Taz: I know. It wasn’t planned. But there are probably years I didn’t sleep, not even months but it takes its toll. So, I’m trying to be a little bit more deliberate about all of that.
Kimberly Snyder: So now, some of our listeners are saying, “Oh, I haven’t …” I can say for myself, I didn’t sleep well for a long time. I didn’t eat well for a long time. There were years where I partied in college and drank a ton of vodka. But I do have faith in the body to repair and heal. I like to think that I have a new liver by this point. What can you say about regeneration? Like on a positive note to kind of round out. Even if we’ve had a horrible diet or had a horrible sleep cycle, going forward, what can we look forward to if we make changes now?
Regeneration and what we can look forward to if we make changes now
Dr. Taz: Yeah, absolutely. I mean, I think one thing to remember is self-awareness and knowledge of your health and what your body needs is just such an amazing tool for power. I mean, that is the ultimate empowerment. So, I think that once you have that, once you understand what your body needs and what you need to be fulfilled, just at every level, at the physical level, the emotional level and spiritual level, all of that stuff, you’re pretty much unstoppable. And that’s such an amazing feeling. And when it comes down to chemistry and organs and lab numbers, it changes all the time too. So, once you do the right things, your body changes and shifts and it has tremendous capacity to heal and tremendous capacity to repair.
Dr. Taz: And I always say, I’ve seen this in so many of the amazing stories that have come through the practice. But even in my own health where I got sick in my late 20s but today feel way better than I ever felt, have more energy than I ever did in my 20 when I didn’t have all the responsibilities that I have today.
Kimberly Snyder: Amazing, amazing. Inspiring.
Dr. Taz: Yeah. I mean, it’s in your own hands to regenerate, repair, turn that aging spectrum around to really live your best life and find your best self. It’s really all within you and within your power, but you have to want the information. You have to seek the information and you have to understand who you are. Otherwise, you can go down the wrong road.
Kimberly Snyder: And you have to take the steps. You have to let go of those HITT workouts sometimes if you’re pitta or change diet, all of it.
Dr. Taz: Absolutely.
Kimberly Snyder: Would you say, finally Dr. Taz, is that what you define, or how would you define superpowers? You mentioned being unstoppable, which I love to hear, every woman has so much potential. What would you say are our superpowers?
Defining our superpowers
Dr. Taz: I think your super powers are when you’re in alignment with your purpose. I think ultimately getting there to that place of alignment when your passion is in motion. Like it’s manifesting in front of your eyes, that’s your superpower. And I think that is what allows you endless amounts of energy and the ability to keep moving through different circumstances and different situations. But to get there, to get to that place where you’re in alignment and you know your passion and you know your purpose means that at every plane, if you almost want to imagine like a pyramid or a triangle of sorts. And each leg of it or each layer of it has a vibration or a frequency. Every layer that is you, has to be provided with the right resources and tools to get you to that point of alignment and passion and purpose.
Dr. Taz: So, your stomach has to be in the right place, your food has to be in the right place, your brain has to be in the right place, your hormones have to be in the right place. You throw any of that stuff off, your relationships, your home, your environment, the air, the water. So, the more you continually try to improve any of these tiny little things that all have energy and frequency in your life, the higher you are to that tipping point or that top point of that triangle or pyramid, which is you, your soul and your purpose and your passion and your mission.
Dr. Taz: And so many people, and this is like the fun part of what I do and what keeps me going is that we’ll do the work. We’ll do the work of finding the diet and the hormones and the nutrients and supplements and all that stuff. We’ll do that work. And time will go by as they’re working on it, maybe three months, maybe six months, and they’ll come in and they’ll be like, “You know what? I’m ready. I’m ready to start that business. I’m ready to get married, I’m ready to have that baby. I’m ready to divorce that guy. I’m ready.” You know, what ever it is.
Kimberly Snyder: I love it.
Dr. Taz: But they just have, it’s almost like they’re rising up to knowledge of themselves and who they are and this and what’s next. And so to me, that’s the most exciting part. So ultimately, all of this, this talk about being super powered and being super woman is really about expressing you and your soul and healing your soul and seeing your passion ultimately in motion.
Kimberly Snyder: I love it. And like you say, when you free up energy in one part of your life, that energy runs through everything. So, other parts of your life start to open and feel possible all of a sudden.
Dr. Taz: Yes, totally.
Kimberly Snyder: Amazing. Dr. Taz. So inspiring. Thank you so much for being here with us today. This has been so great. I could pick your brain for a lot longer.
Dr. Taz: Well, any time. I’m happy to connect.
Kimberly Snyder: Thank you, thank you. Beauties, be sure to check out Dr. Taz’s information. We will link to it in the show notes, but her website is DrTaz.com. And you can find out more about the five power types in her book, which is called Super Woman RX. So again, thank you so much Dr. Taz. We loved having you.
Dr. Taz: Thank you.
Kimberly Snyder: Thank you beauties for tuning in. As always, take care of yourself, check out all of our other resources over at mysolluna.com. We have everything from free meditations, to recipes, to our programs, to our supplements and nontoxic skincare. And we’re also on social @_KimberlySnyder. We’ll be back here Thursday for our next Q&A podcast. Until then, take care. As Dr. Taz said, get on your sleep cycle.