This week’s topic: How Good Stressors on the Body Can Improve Your Health and Well Being
Namaste, loves. Welcome back to our Thursday Q &A show, where today we’re going to be talking about good stressors on the body, known as eustressors. Now, usually when we use the term stress, we’re trying to reduce these impacts on our life. We all know the ravaging effects of the inflammation and the anxiety and the insomnia that stress can bring, but there are good stressors on the body as we will talk about today, which actually help to increase our resilience, our strength, our immunity, and to activate really beneficial compounds in the body. So not all stress is bad, although we wanna be really careful when we’re using this term to differentiate. I’m very excited to share about these concepts and I must admit that I’m someone that doesn’t….
Summary
In this episode, Kimberly Snyder discusses the concept of good stressors on the body, known as eustressors. She explains that not all stress is bad and that certain stressors can actually increase resilience, strength, immunity, and activate beneficial compounds in the body. Some examples of good stressors include cold therapy, heat therapy, intermittent fasting, high-intensity interval training, engaging in mentally challenging activities, setting physical goals, and practicing meditation. These stressors can have positive effects on physical and mental health, and can help individuals push past their limitations and reach their full potential.
Chapters
00:00 Introduction to Good Stressors on the Body
05:36 Cold Therapy and its Benefits
09:45 Heat Therapy and its Positive Effects
21:03 Mental Challenges and Learning for Cognitive Function
26:49 Nature and Physical Goals as Stressors
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KIMBERLY’S BOOKS
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STUDIES AND LINK ON TOPIC
A study published in the journal PLOS One in 2014 found that regular cold water immersion significantly reduced muscle soreness and improved muscle function after strenuous exercise, suggesting its potential role in enhancing recovery.
Research published in JAMA Internal Medicine in 2015 examined the association between sauna bathing and cardiovascular disease risk. The study found that frequent sauna bathing was associated with a reduced risk of sudden cardiac death, coronary artery disease, and cardiovascular disease events.
A review published in the New England Journal of Medicine in 2019 summarized the health effects of intermittent fasting, including improvements in metabolic health, weight loss, cardiovascular health, and longevity.
A meta-analysis published in the British Journal of Sports Medicine in 2018 examined the effects of HIIT on cardiovascular fitness. The analysis concluded that HIIT is superior to moderate-intensity continuous training for improving cardiovascular fitness in various populations.
Research published in the journal Psychological Science in 2011 found that engaging in mentally challenging activities, such as learning a new skill or participating in brain-stimulating games, could help maintain cognitive function and delay the onset of age-related cognitive decline.
A study published in the Journal of Clinical Sleep Medicine in 2013 investigated the effects of natural light exposure on sleep quality and circadian rhythms. The findings suggested that exposure to natural sunlight during the day can help regulate circadian rhythms, leading to improved sleep quality and daytime alertness.
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Transcript:
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 (00:00.878)
Namaste, loves. Welcome back to our Thursday Q &A show, where today we’re going to be talking about good stressors on the body, known as eustressors. Now, usually when we use the term stress, we’re trying to reduce these impacts on our life. We all know the ravaging effects of the inflammation and the anxiety and the insomnia that stress can bring.
but there are good stressors on the body as we will talk about today, which actually help to increase our resilience, our strength, our immunity, and to activate really beneficial compounds in the body. So not all stress is bad, although we wanna be really careful when we’re using this term to differentiate. So we’ll get into all of this today. I’m very excited to share about these concepts. And I must admit that I’m someone that doesn’t…
love to overly stress my body. One of the things we’ll talk about is cold temperatures, for instance, whether that’s taking a cold shower or getting into a cold plunge, which can help to activate your immunity and the brown adipose tissue in your body and many different things. But it doesn’t mean it’s always easy. I’m someone who loves warm, comfortable. I love drinking tea.
and I love warm showers. So this is a good topic for me as well to work on because, you know, we kind of tend towards what we’re comfortable in. We tend to get into these patterns. I think this is true for all of us, but it’s good to know about benefits a little bit outside our comfort zone of certain practices so that we can work them in. We can be aware of them and…
benefit our health, vitality and well -being, which of course is the purpose of why we’re living this lifestyle. What we’re marching towards is to live our most fulfilling, healthy and peaceful life in this holistic way. So some of these stressors we’ll talk about aren’t just physical, but they’re also for your mental strength. So we’ll get into all of that as well.
Kimberly Snyder (02:17.614)
Before we dive in deeper, I want to give you a little reminder that you can access all the show notes from today’s show over on our website, mysaluna .com. I want to give a little teaser here to our inner community that we are actually starting to sell our Glowing Greens powder, our really special vitality enhancing mix, which you can mix in with your Glowing Greens smoothie or you can have separately. It is an amazing formula with seven key plants.
So you can check that out as well. And don’t forget that there is about another week only or a week and a half to access your Chilla Gorilla and Lenky Lemur pre -order offerings, which is my new children’s book about navigating big feelings. And there is an amazing online conference. You will get a ticket if you pre -order as well as a ebook on heart -based living and a chance to win a one -on -one session with me. So you can check it all out. This amazing book.
from our family to yours over at mysalina .com slash Jilla Gorilla Book. All right, all that being said, let’s get right into our show today. And our question comes from Trisha who lives in Delaware. Trisha, thank you so much for being a part of our community and for highlighting this important topic. And you ask, hi, Kimberly, I wanted to get your thoughts on what good stressors on the body are and how I can benefit from them.
So Tricia, once again, thank you. And I assume that you heard about this term in the media somewhere. It’s been something that’s starting to get more discussed. My good friend, Jeff Krasno talks about it over at Commune and wellness sites will talk about this idea about strengthening our body’s resilience, right? So it’s sort of like when we do strength training.
it breaks down, stresses the muscles, it breaks down the actin and the myosin, and then we rebuild stronger. So that’s the theory behind some of these good stressors. We know that when wild fruit in the, or vegetables, fruit, plants are stressed in order to survive. So for instance, wild blueberries, they have to…
Kimberly Snyder (04:39.438)
face many challenges in order to exist. They’re not just, you know, in a little garden that’s covered from birds and watered regularly and given nutrients. It has to find its way in the wild, right? So they are very high in antioxidants because the plants actually secrete these. They create these in their journey to survive and to be healthy and thrive in the wild. So stressors can be a really important
aspect of our wellness protocols. And now again, as I mentioned, I don’t think it has to be something that we do every day, but something we may think about working in on a weekly basis, on a monthly basis. And we will cover many or several different ones today that I think are really important. So I touched on this one a little bit when we started the show about cold therapy.
And there is much research around this today. For instance, the journal PLOS1 in 2014 found that regular cold immersion significantly reduced muscle soreness, improved muscle function after strenuous exercise, suggesting an important role in enhancing recovery. We’re going to link in the show notes to a really interesting show that I did.
about two years ago, I think it was with Wim Hof, who if you’ve heard of him, he has set many cold records, such as running a half marathon in the Arctic, and he’s climbed mountains shirtless, he’s immersed himself in cold containers with ice and snow falling on him. We don’t have to do anything so extreme, but he has been a proponent specifically of cold therapy.
for many years now and I would credit him with helping to allow cold therapy to get even more popular. And when I spoke to Wim Hof, he was a big proponent of cold water, hence the cold plunges which are becoming more popular today or even just taking a cold shower and bringing your shower temperature all the way to cold.
Kimberly Snyder (06:59.214)
and trying to immerse yourself in that for about two minutes is or more, but two minutes is where you start to get those benefits. Two minutes is when you start to shiver. And this can help to activate these detoxification processes in the body, these rejuvenative processes in the body. This can also help you feel really awake. When I did a cold plunge with Wim Hof, it wasn’t easy.
I think I was in there for three or four, maybe five minutes. And when I got out, I felt awake. I was really just focused. I was clear. I had a lot of energy. And so this is something that we can do regularly and not have to go to caffeine or sugar. What a great thing for all of us to take advantage of.
Now, those of us from an Ayurvedic standpoint, which are more Vata type, so we run a little thin, we tend to get a little bit more cold, much more easily. I definitely fall into that camp. Cold plunges aren’t easy. But as more and more research continues to come out about how beneficial this is and how potentially wonderful it is for your mental clarity, for your body, signaling to your body to heal.
And my husband has even talked about some of the research he’s read and some of the reasons he does cold plunges regularly, helping to reduce our CRP, even our inflammation in the body, a biomarker for inflammation, and just helping your body to activate all these important aspects of immunity and resilience. And again, just feeling alive and awake.
It’s something that I am more excited about as we get into the warmer months in summer. It’s also really nice if you can pair cold plunges with hot saunas and sort of go back and forth, which is what my husband does. Speaking of which, heat therapy on the opposite end of the spectrum is also a really great stressor in the body. So when I was speaking to Dr. Casey Means earlier this week for our podcast, she talks about how we all like to be around 70 degrees.
Kimberly Snyder (09:16.974)
And to be honest, that’s the temperature around which we keep our house. We live in Southern California a lot of the time where it’s generally around 72 degrees, 75 degrees, 70 degrees. These are very comfortable temperatures because we’re not too cold and we’re not too hot. And so those of us that live in these climates get used to that level of comfort. But on the opposite end, when we are hot, there are enormous benefits specifically correlated
amongst other things with helping to reduce cardiovascular disease and risk and even overall mortality. Research published in the JAMA Internal Medicine Journal in 2015 found that there was a connection between sauna bathing and cardiovascular disease risk. The study found that frequent sauna bathing was associated with reduced risk of sudden cardiac death, coronary artery disease, and cardiovascular disease events. This is
huge. We know that when we are in the sauna, our body is working harder to cool the body. Circulation is expanding. This is so amazing for our health in general. We can also sweat more and release toxins through the skin. This is something that I’ve been talking about for many years. Years ago, when I went to Korea,
And I was talking about the amazing impact of infrared saunas and how it can go down into a deeper level and help to release even more toxins. That was something I was first interested in. And since then there’s been this upsurge, it seems like in dry saunas as well. But the point is whatever type of heat you’re exposing your body to. And there’s the te mascals, traditional in Mexico, which are bringing you into a
sort of like a covered hut, which I love very much. Of course you wanna do it with a qualified practitioner, shaman, and they’re bringing in hot rocks, right? So there’s many different ways to bring in the heat. And what I recommend in these practices is to really slow your breath and to come out of the mind, which will tell you this is so uncomfortable, this is so hot, let me get out of here, and come down into the body, come down into your heart, come down into your belly.
Kimberly Snyder (11:38.158)
and just really relax, which is the same thing I do when I’m in the cold plunge. And this is where breath work can be really helpful to pair with some of these practices because it allows you to bypass some of the mental limitations. The mind will tell us, I gotta get out of here. This is horrible. This is uncomfortable. I don’t like this. I don’t wanna do this. But then again, when we come into the body and…
We breathe, we can feel this capacity, this fullness that’s beyond the limited ideas of the mind. And that’s one of the things that I think is so important and wonderful about these stressors is that it helps us to break our patterns and limitations, which we put on ourselves. Let’s face it, right? We hear about this inner power. We hear about this.
potential, this limitless potential. And I think on a deep level, we know that it’s true. We know that we sell ourselves short. We know that we don’t really reach our full potential in many areas in our life, happiness, fulfillment, energy, health. And yet we sort of stay in these limited areas or these limited capacities. So when we move past them, when we push ourselves a little bit further,
It also gives us great confidence and shows us, hey, I really can do this. Hey, I am stronger than I think I am. I actually can get past this intensity, this heat, this coldness. And it helps us grow in other areas in our life. Maybe it helps us to grow out of, into more self -awareness spiritually. Maybe it helps us to get past limiting patterns in our relationships where we won’t feel so scared to show ourselves or to be vulnerable or to allow ourselves.
to love someone or to allow ourselves to be loved. So all of these stressors are pushing us out of this self -created mold, which doesn’t just affect us on an energetic, physical level, but it affects us in our relationships and our emotional wellbeing, in our spiritual growth, in our abundance, in our success. And so it’s so important that we see that everything is interrelated. And I remember when I, the most challenging thing,
Kimberly Snyder (14:03.31)
to this day that I think I’ve ever done. And it really set the tone for so many things in my life, including forging my way in the wellness world, inventing the glowing green smoothie, starting to write books, going on my around the world trip. There was something that preceded all of those things. And that was doing a very challenging 30 day outward bound retreat when I was.
I think I was 17 at the time. It was right before I went to college and it was really hard. I even remember it to this day. I had to carry this really heavy backpack. We had food drops. I did mine in Colorado and Utah. There were days where it was really hot and we’d hike to these water holes and they’d be dried up and there would be mud. So we’d be dehydrated. I got Giardia at one point. We had to run 10 miles across the desert at the end.
At the end, I had to do a solo where I really had to face my fears and sleep in the woods for a few nights. And I didn’t have a tent. We had a tarp and a sleeping bag and I didn’t take any food. I just had water. I did water fast. I had iodine tablets. Anyways, I bring this up because it was so formative. I wouldn’t want to do that all the time. I don’t need to live that extreme all the time. I don’t know that any of us need to.
But having that one experience gave me so much confidence that I knew that I could go on the road by myself as a woman and navigate and find my way and find friends along the way and I could do it. And then later when I would be up writing my first book, The Beauty Detox Solution, and it felt overwhelming trying to get published, sending these letters out. When I got the book deal, you know, citing all these studies and writing the whole
you know, 300 pages by myself. I found this inner resilience and knowing this, that I had done a really hard thing, you know, and there was times on the outward bound, I was so scared. We were hiking on the scree and these moving rocks and there was rattlesnakes in the desert and there was just so much fear that I had to face. So I think when we’re doing these stressors on the body, cold plunges, heat a lot comes up for us.
Kimberly Snyder (16:27.054)
And Dr. David Hawkins talks about this amazing author and psychologist that I love so much. He’s a great book called Power Versus Force. When we move past our limitations in one area, we move past them in many other and seemingly unrelated areas. So it’s all powerful. No matter what pathway we’re called to first, let’s talk about some other pathways. I think it’s all really beneficial. These really good eustressors on the body, EU stressors.
The next one is intermittent fasting. And intermittent fasting, there are many different iterations of it. It means that we are compressing the times in which we eat so that we’re not just snacking all day long. I will say that even before IF, intermittent fasting became a term, we were practicing this in our beauty detox saloon community by the principles of light to heavy and food combining, which we talked about in that very first book, which was not eating dinner so late.
and then having all this time to digest overnight into the next morning. And then eating light, having the glowing green smoothie and not stuffing ourselves with really heavy fat and protein first thing, allowing the body to digest more and hydrate. So if you’re living our program, you’re already doing it.
I’m looking over at my desk. The only thing I’ve had so far today is the glowing green smoothie. I’m starting to get a little hungry. I’m going to have my wrap, some food when I go up in a moment after this podcast, but there’s a little bit of stress. There’s a little bit of hunger there. And I think that’s a good thing. It means your body can go into more autophagy, cleaning up the protein, recycling the protein in your body, clearing up detoxifying acids, wastes in general. And a…
A review published in the New England Journal of Medicine found that the health effects of intermittent fasting included improvements in metabolic health, weight loss, cardiovascular health, and longevity. It’s good for our cellular integrity. It’s good for our mitochondria when we are not just eating all day long, when we’re watching Netflix late at night and then first thing in the morning and just not really metabolizing our meals, but just eating like a grazing all day long.
Kimberly Snyder (18:41.454)
And long ago, people used to talk about the benefits of grazing and then it kept up your metabolism. But now we know that when we’re eating all day long, it actually uses burns so much energy. And it’s better for us to fully eat and digest a meal and have a few hours until the next meal to minimize snacking, unless of course you are pregnant or have other health related conditions, right? Or other health conditions.
I like to have a big snack in the afternoon. I have a power protein smoothie. I’ll have some nuts sometimes or hummus and veggies or whatever because I’m really hungry in the afternoons. But I try not to have more than that one big snack. And then I try to eat a pretty hearty dinner, but not overly heavy and not too close to bedtime.
So I suggest that you look at your schedule and think about how you can shift. For me, the biggest thing with intermittent fasting on a regular basis was number one, not to be too rigid because I didn’t want to get into that anxiety of trying to be perfect as a recovering perfectionist. Doesn’t really work for me. I just try to eat dinner earlier and consistently. So as a family, we try to eat around 5 .36 and then the morning practice, right? I’m…
I’m having hot water with lemon. I’m having my glowing green smoothie. And I wait a few hours after I wake up to have heavier food. And so that’s sort of the gist of it for me. If you want a more precise program, you can start counting. A podcast I did with Dr. Will Cole, he talks about intermittent fasting and different aspects of it. We will link in the show notes to that show as well. He talks about 1212.
as a one form and then you can start to make it a little bit shorter. So that means 12 hours within 12 hours, you’re eating 12 hours, you’re not. And you have different levels of our different ratios of numbers. But for me, it’s more just eating dinner earlier and delaying when I eat. And that works for me. Okay, the next aspect of good stress is high intensity interval training.
Kimberly Snyder (21:03.406)
So British Journal of Sports Medicine in 2018 found that the effects of HIIT hit on cardiovascular fitness was wonderful for improving cardiovascular fitness in various populations. They didn’t say the word wonderful, they said beneficial. I like to say wonderful because it shows that it was a really good thing. I will raise my hand right here, right now and say that I do not practice high intensity interval training. I know it’s a really great thing.
I know this is an aspect of many different workouts. And if you do CrossFit or just some of these F45 Orange Theory, I know there’s a lot of these different gyms around here. I will admit that I do not practice any of these workouts, but there are definitely benefits. And this is where we pick and choose not to do everything to benefit. But if you have the opportunity to do some of those workouts, know that
I think it’s great for resilience. I think it’s great for your muscle tone. I think it’s great for your bone density. I think it’s great for your cardiovascular health. There’s many benefits. So know that if you do it, keep going. It’s a great thing to do. For me, I feel like my heart rate gets up when I’m doing my walk in the mountains here. And I could probably benefit from these workouts and maybe at some point I will incorporate them. But that’s not one that…
You know, just being totally honest isn’t one that I do a lot right now. All right, the next one, let’s move away from the physical body for a moment and let’s talk about mental challenges and learning. The Psychological Science Journal in 2011 found that engaging in mentally challenging activities can help maintain cognitive function and delay the onset of age -related cognitive decline. It’s a good stressor when something feels a little bit hard, a new skill, participating in brain stimulating games.
So this was something that I talked about one round when I participated back in November at this amazing Alzheimer’s event. And I was a speaker on a panel there and brain engaging activities, whether that’s crossword puzzles, games, again, learning a new hobby, learning a new language can be challenging, but it’s a great thing to do later in life. Stresses us. It’s like that feeling my brain is working so hard. It is wonderful.
Kimberly Snyder (23:29.07)
I have to say that our family is very, very into chess. And this started maybe with my dad who was in a chess club. And I have a picture of my older son who was three at the time. Now he’s eight playing with my father’s chess board. And it was not until years later, actually quite recently within the last year that he started to get into chess and he had this incredible affinity for it. He’s really great at math.
He won his first tournament. We’re in a chess club now with adults and he plays with adults and he mostly wins. And I say this because I’ve then gotten into chess. We actually played two games before school this morning and you can feel pathways, things happening on a cognitive level. There is that stress of focusing really intensely and watching the board. And again, it can be chess, it can be another game, it can be…
a hot hobby or getting a debate club or trying something new that feels a little bit more engaging, like Toastmasters or having to do public speaking or whatever it is. But it’s definitely moving us beyond our comfort limit. And I think it’s a really good thing. So I can say from firsthand experience that these games, mind games, chess, I’m a big proponent of in particular, but anything like that, or even reading really challenging books.
where sometimes you have to look up the words or you have to really think about what that author is trying to say. That’s another way I love to engage my mind. I read a lot of books for this podcast and a lot of science focused books where I have to really think about deciphering that study or a concept or something that the author is trying to communicate. I enjoy that very much. So I encourage you to work that in. Right. So it’s nice to read. Maybe if you love
you know, novels or certain types of books, self -help books, or you’re called to certain types of programming or whatever it is, hobbies. it’s nice to try something a little bit challenging that really works the mind. And even when we were learning how to farm cacao,
Kimberly Snyder (25:45.134)
There was quite a bit of learning and reading and talking to other farmers and even watching videos and trying to understand the best ways to grow cacao on our farm because we had never done it before and how to best set up our nursery. And we’re still learning. There’s lots of challenges. Now we’re dealing with beetles out in the field, which we hope to find really wonderful organic solutions for this summer. But having goals and learning how to solve them and trying to create these.
Pathways around challenges can be really powerful. And so I’m a really big proponent of that.
Another aspect, I think, of good stress, which we talked about a little bit, is being in nature. I talked about my outward bound, and it doesn’t have to be so extreme. But I think if we set a goal, whether it’s finishing a hike or getting to a certain point, a lookout point, or maybe training for a race, doing a triathlon, Caitlin and our team is really big into races and triathlons.
maybe even trying a half marathon or a marathon. Actually having something goal oriented to work towards is really wonderful because again, it’s not just, you know, lots of days I love to be intuitive, but there are times where there is a real goal and it moves you, right? Goal to publish this book, to get this out in the world, to, you know, have a certain level of fitness or to get your blood work numbers down or whatever it is.
It moves us into this mode where we’re not just drifting along, but there’s really something to work towards. So I think that’s really great, physical challenges, and now spiritual challenges. When I first started meditating, I’d read Autobiography of a Yogi by Paramahansa Yogananda. I was starting to do the Self -Realization Fellowship lessons, which I discuss a lot in my last book, You Are More Than You Think You Are. And he talks about meditating for 30 minutes.
Kimberly Snyder (27:46.894)
At the time, I had a lot of anxiety. It would be really difficult and challenging for me to sit through Shavasana in the yoga class, which is where you lie flat and you’re relaxing. But all of this felt really challenging, very difficult for me. So I would put on a timer for 30 minutes and I’d be like, this is taking so long. And I would scrunch my nose and I would look and like seven minutes had passed.
but over time, by stretching myself, having the stress of not just running a marathon, but actually sitting still felt like a stress, right? It was stretching me past something that was uncomfortable for me. I was able to build up to those 30 minutes and the results and the benefits were incredible. It became easier for me to write my book and to be really present in conversations and to calm my body and to…
allow these vital processes to take place like digestion, or as before, I was so hyper and it was even hard for me to really sit and take the time to go to the bathroom or do these other things. So I can say that really creating space and even having spiritual goals to allow yourself to get through a meditation, the Heart Aligned Meditations, which we’ll be putting up shortly, are about eight minutes.
And the Heart Aligned Meditation Tracks for kids and families, if you haven’t yet checked out, are amazing. They go with our Chilla Gorilla Book, which is pre -selling now on Amazon, Barnes & Noble, wherever you like to buy books. Has audio tracks, which are about four minutes for your kids. There’s a really great one for coming down after having big feelings. So allowing them to recalibrate and to sit for just a few minutes. There’s a part where you wiggle your body so they don’t have to be totally still.
And then there’s one that’s great for bedtime. And there’s another track that’s just a great general meditation. But teaching your kids early on to go into that stress, quote unquote, of being still, I believe will serve them for life. It will help them to be a really good, active participant in conversations, to be listening, to be present, to be focused on whatever is in front of them, to learn to calm their emotions and to access peace within.
Kimberly Snyder (30:09.71)
So there are many ways to stress your body in positive ways. Today we talked about cold therapy, we talked about hot therapy, we talked about intermittent fasting, talked about high intensity interval training, we talked about mental challenges and learning, also having goals for physical goals or being in nature, getting to the end of the hike or doing a race.
also spiritual goals in terms of sitting for longer periods and meditation. And we realize that whilst the mind may tell us that it’s hard and we need to get up and the thoughts come in, when we have really amazing tools like these heart coherence tools, which I’ll be sharing more and more about, which are so powerful for meditation and for kids and for families, we realize that we really are more calm and peaceful and resilient than we think. So over time in…
Incorporating some of these practices will help to create more resilience, less inflammation, better detoxification, better skin, more vitality, more energy, more metabolic health, mitochondrial health, higher immunity and more. So there’s many reasons to get into this. Again, it’s not all or nothing. Please check out our show notes over at mysaloon .com and please listen to some of these other podcasts I mentioned that I think you would enjoy, especially my podcast with Wim Hof. So…
I will be back here Monday as always for our next interview show. Till then, sending you much love and much appreciation for you being in our community. Please share our show with others that you think would benefit to spread the love. Please write a review for our show, which is an amazing way to support. So from my heart to yours, sending you much love and see you back here soon. Namaste.
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