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Chanel here. Welcome to menopause nutrition.

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I believe women can thrive in menopause and

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had the body composition of their choice if

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they must have their nutrition and lifestyle.

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Today, we are going to have a chat

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about osteoporosis.

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I am actually a nutrition on an

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process program.

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The program is currently, like for men,

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but I think they're going to be expanding

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into women as well in the future, but

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I've just given my talk for this round

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of the program.

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And I learned something very

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exciting actually that I'm gonna share with you

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guys.

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So... But I just thought

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there's a few women on my current June

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thrive program that have got osteoporosis.

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And

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I was like, this is timely for me

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to share some of this information because I'm

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sure some of my other menopause will try

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out there will also be trying to

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recover or correct or, you know, turn around

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their Os osteoporosis us that they are suffering

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with at this time. So let's talk about

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it. But before we do that, I'm am

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just going to remind you if you missed

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the boat on my current June 5 program.

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50 women are in and having an awesome

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time

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just giving going on their goals.

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You can be up updated by jumping on

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the waitlist list for the September what round.

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So I would drop the link here

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in the comment section, grab it, and jump

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on board. This is where you'll be notified

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of everything I do. You'll be first to

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get a discount, you will get all type

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of. It's like my Vip list if you

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like. So jump on there and get ready

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from the next round to so you too

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can get your goals and feel amazing and

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thrive.

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Okay.

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Osteoporosis. So it's a real You thing, and

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it's a very much an issue

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in,

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like, this

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tribe,

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midlife

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post

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because estrogen

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as it leaves our body or it doesn't

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leave necessary but decreases.

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It actually causes

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our bones and our muscles

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to not be in the same shape that

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they are. So we are fighting the losing

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battle of keeping muscle on our body anyway.

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And when we don't have muscle then our

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bones don't need to be strong.

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To support the muscle. So there's a number

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of things that you can do to obviously

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combat

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osteoporosis

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and lifting heavy weight

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eating high protein. All of the things I

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teach you guys about.

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It's super important when you've got osteoporosis.

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So I'm gonna talk a little bit about

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exactly what you would do and go about

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doing if you like,

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to start comment

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combating it. So of course, there's supplements that

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we can look at as well, but supplements

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are really like the 10 percent,

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So the style of this is the base

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of our nutrition and that is, of course,

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high protein. If you I'm not giving your

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body enough pro. Team, it does not have

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the fuel on board to build muscle.

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So when we go to the gym and

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we lift heavy, which is what are going

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to have to do. And the reason you

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need to do both of these things is

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as estrogen starts declining,

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estrogen is protective in body. It's also anti

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inflammatory.

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So as estrogen is declining, it is protecting

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us

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for, like, having strong mass,

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that starts going away. We can actually have

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a central nervous system

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override

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by lifting heavy weights

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that allows us to keep her muscle and

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build it. So I'm stronger now than I

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was, like, when I was 40.

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But that's because I'm giving my body and

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imports

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by lifting heavy weights. And that means that

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it doesn't matter if the estrogen

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planning because I have the central nervous system

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override that is like the game changer.

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So

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If we did nothing, we are literally losing

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muscle every year. So it is so precious

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and so worth

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making sure that you're lifting, so you are

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building muscle, you want muscle on your body

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because like I was just saying to the

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group

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it goes hand in hand with strong bones.

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So you can't have strong bones

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without having

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muscle, like, building muscle at the same time.

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They work synergistic the clay together. So when

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we want to build muscle,

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our bones get stronger to support the muscle

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that we're putting on our body. It's like

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we build muscle and our bones look like

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we have to get stronger

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to support the muscle that you're putting on

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your body. So it works together. But we

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then have to make sure

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that we're giving our body the right fuel,

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which

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equals high protein

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to make sure that it can create the

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muscle and can build the strong bones. So

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it's very, very important that all of these

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things come together. So this is, like the

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base of what is going to help build

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your strong bones muscles.

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And the cool thing is is that it

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doesn't matter how old you do.

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Like literally,

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some of the most awesome research has been

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done on 75 year olds. Where they have

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not done any exercise.

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They've gone in and taught them how to

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lift, and they have had incredible result. So

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it does not men a hello as soon

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as you give your body these inputs,

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it is adaptable.

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It will be, like, right. I need to

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build muscle. I need to get strong bones

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to support myself because she wants to lift

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this heavy stuff. So

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that is the big secret.

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Lift heavyweights,

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high protein. Now when I'm saying high protein

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and I just talked about this on literally

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just got off of zoom.

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We need to be heading a minimum of

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2

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per body weight.

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And I'm just gonna talk about... I haven't

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talked this for a while. So I mean,

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I did just do the free protein challenge

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where I'd talk about it a lot. So

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I feel like I'm talking about high protein

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all the time, but it's probably a good

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refresher just to tell you how much protein

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you should be eating.

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The minimum

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requirement

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is the recommended dietary allowance. So that is

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set at

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a minimum,

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and that minimum is to survive

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So I'm sure all of you tuning in

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over here

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want to... Not to survive, like not die.

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You want to thrive.

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Like hence why I call my program thrive.

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We wanna thrive. And so to thrive,

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we need to eat a lot more than

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the minimum.

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Which happens to be 0.8

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grams per body weight.

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Now that was created in the more wartime,

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And

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the reason it was created in the water

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wartime was they were sending soldiers or trying

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to recruit. Soldiers for the war in these

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men when they were under underdeveloped. And so

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they realized that they needed to start giving

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them protein, and so they set this recommended

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dietary allowance at 0.8

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grams per body weight to help people get

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stronger to send to war. Now that

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still stands today, so it's a little bit

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outdated,

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but the reason behind it is that people

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don't understand it's a minimum. So I'm talking

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to women every day, and they're not even

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making the minimum requirement

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So you can see why then

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osteoporosis

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comes along because we're not even giving our

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body the minimum requirement,

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And this is so important If we don't

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have fuel in our body, our body can't

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make the muscle and bone to get strong.

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So we need 2 grams per body weight

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as what I teach. I personally had 2

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points 2 grams per body weight. And that

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to me, it equals a hundred and 50

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grams of protein a day. So you just

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take your body weight,

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times it by 2, and that will give

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you their amount. So for example, if I

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were 70

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kilos,

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times 2, that's a hundred and 40 grams.

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Like see that I actually work on 2.2

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grams and mine's a bit higher.

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More is fine.

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So if you are in pounds because I

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know people listen in from all over the

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world. It is 1 gram

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per pound of body weight. So 70 kilos

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actually converts to

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It's a hand, like, a hundred and 50

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pounds probably

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ish.

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So

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1 times there is a hundred and 50

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grams of protein. So So 1 gram of

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few pounds, a hundred kilos is 2 grams

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per kilo.

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So that is the base. Of what you

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need to be doing to give your body

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the fuel, then you need to lift heavy.

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Now if you are not sure how to

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lift heavy weights, I

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recommend going and getting Ap or going to...

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Like, I obviously do crossfit and I love

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crossfit. You could definitely go to crossfit. You

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could get coach that way. I know 1

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of the ladies in my program. She's in

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her early seventeen's doing crossfit makes me so

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happy

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because I'm like Wendy, I wanna be like,

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you. I wanna be doing costs when I'm

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in my early seventies too. It's so exciting

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to me that she is like, doing the

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program. I So you can still do cross

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foot as well. That's an option, but you

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just need to learn how to start lifting

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heavily. I promise you, this is something that...

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To your body will,

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like, it will trigger and adapt to. Now

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this is the interesting part.

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At the end of the talk. So

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I just learned some new stuff. There's new

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research

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that is showing

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prune.

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Yes. You heard it right here. And the

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funny thing was,

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I actually got sent

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Guessing about this saying, I'm gonna to talk

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about prune and how they help with bone

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health, and I'm like, I must have read

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that wrong. Like prune, like, maybe he meant

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direct protein.

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Like, and

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I actually thought he did a typo, and

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then we're doing like the

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presentation. And he's like,

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I've just got some information to just share

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with you this new research. It's just showing

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that prune,

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50 grams of prune a day

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actually helps

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with

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bone density.

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So I'm gonna get my my hands on

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that research study. If you would like a

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copy of it. If you're not already following

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me on social media,

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just make sure you grab beyond on social

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media, Chanel stock,

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or at chanel stock on Instagram. And shoot

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me a miss itch, and I will send

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you the copy of the research. I thought

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it was very interesting. The research study was

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actually done on post pause a woman

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that had osteoporosis,

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showing that adding prune actually was effective, and

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then they found research and on men as

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well. So it is a thing. It has

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been researched.

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Prune,

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help with your bone density

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So that is something for you people to

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get on board with, and like I said,

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happy to share that research with you if

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you would like to see it.

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So then is what I have for you

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today.

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I want you to know that if you

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have been told of not osteoporosis, you can

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do something about it. I'm just giving you

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some stuff to get started. There is actually

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supplementation you can add to that as well.

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So maybe we'll do another 10 there. Another

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time, there's other,

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like vitamin

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k, vitamin d, vitamin a. Like, there's there's

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omega, like quite a few different

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supplementation calcium, obviously,

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that can be added as well. So there's

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lots of things can do to this. So

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it's up to you to really just be

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proactive and make a start, and

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you can turn this around and get your

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bones stronger again.

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As always, thank you so much for tuning

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in. If you're happy to leave a 5

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star review rating,

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like share follow coming all of that stuff.

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I would truly appreciate it. This is how

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other people can find this information, and I

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do this for free. I'm just over here

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trying to help as many people or women

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and my medical possible tribe as possible,

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because the education is power when you know

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better, you do better. So thank you in

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advance for doing that. That would be super

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helpful. I hope you have a wonderful day

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and look forward to catching up with you

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next time