#12 Exercise: What Type & How Much is the Right Amount?
The Holistic Nutritionists Podcast
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In Episode 12 of The Holistic Nutritionists Podcast, Natalie Douglas and Kate Callaghan discuss different types of exercise and ask “how much exercise do you need to be healthy?”
- What we ate for breakfast
- Nat & Kate’s rant about strict paleo (pro’s and con’s)
- How much + what type of exercise is best for someone who is generally healthy
- Thoughts on Crossfit for women
- Tweaks to exercise routines if you are suffering from Adrenal Fatigue or Hypothalamic Amenorrhea
- Nat elaborates a little on her new book Healing Digestive Discomfort and how it can help you if you have gut issues.
Natalie K. Douglas 0:02
Hello and welcome to the holistic nutritionist podcast. My name is Natalie Burke, holistic dietitian and nutritionist from health by Whole Foods calm today you and with me as always, I have the holistic nutritionist Kate Callahan from the holistic nutritionist calm, Kate, how you going?
Kate Callaghan 0:20
I am really good. Thanks, net. How are you? I’m good. Thank you.
Natalie K. Douglas 0:23
I’m currently on a mini holiday. And sitting in the little apartment with my headphones in and my Skype on so we can still record this podcast for everyone
Kate Callaghan 0:35
knows I’m not on a holiday I’ve had back to back coins and I just started the next round of my HJ course. So
Natalie K. Douglas 0:41
all on, it is all one for you. Wow. Well, that’s exciting that the next course is underway. So do that begin today or yesterday? or What day? Is it Tuesday
Kate Callaghan 0:51
Natalie K. Douglas 0:52
Awesome. How exciting.
Kate Callaghan 0:54
It is. Yes. Round two. Round two. So we’ll see how we go with this one. I think it’ll be I think it’d be a good one. I’m excited about it.
Natalie K. Douglas 1:02
Yeah, that’s great. That’s so exciting. And do you also gonna say, Oh, yes. So how many women are taking part this time?
Kate Callaghan 1:11
So I’m going to extra 20 Okay, nice. And there’s so I have 34 last time? Yeah. And some of them will, most of them. All of them is still in the Facebook group yet. And like a lot of them that they periods back that most of them are sticking around to to check in and also to be supportive for the other women who are joining which is frickin amazing. Yeah, spoken about it before. But the girls who joined this group, this course of thus far being like blow me out of the water. Amazing. I want to I want to meet them. We’re trying to find a Holiday Inn in Hawaii.
Natalie K. Douglas 1:45
Kate Callaghan 1:47
them all. That would be so good. Yeah,
Natalie K. Douglas 1:49
I think the more people like the better in that circumstance, because I know, as you said, we’ve spoken about it before, but it’s really important to have support around you. When you going through healing hypothermic. I’m in rehab, because you do have to be patient and consistent with making those changes. And it’s not always easy. Yeah, yeah, definitely. So yeah, so today, no, wait, wait, wait. Yes. What did you eat for lunch? Well, it’s not lunchtime yet. Did you eat for breakfast so for breakfast, I had leftover chicken in like the nori sushi sheets with veggies, like just leftover veggies that we cooked last night and I had some kale chips on the side because they were also left over so it was a bit of a leftovers kind of breakfast. But it was Yeah, I really like I’m obsessed with wrapping stuff in Nori at the moment. It’s just refreshing. What did you have for breakfast?
Kate Callaghan 2:50
For breakfast, I had my banana on that, which I usually have. I’m pretty standard with breakfast these days. Your lunch I had it and all my ancestors on that for the moment in busy days, especially I just whisk everything together. So I had three eggs, and a bunch of veggies and some cheese and threw that all in the oven had it was some sauerkraut and some tomato sauce now, white.
Natalie K. Douglas 3:16
Oh my god, can you hear that in the background? It’s the Paleo place coming to you
Kate Callaghan 3:23
having a place in a second. So it’s tomato sauce that I found my whole food store. And so naturally, if it’s any health food store, it’s good for you. Oh, no, but seriously, it’s sweetened with stevia. And it doesn’t have any dodgy ingredients and it’s delicious. So much better than what it is. And I’m saying I’m going to enjoy this tomato sauce every now and then. That’s amazing. I’m and paleo police, you can stick it And on that note, so I have to eat all the time at the moment being pregnant and breastfeeding and just starving but big meals don’t Well, yeah. So just before the call I had a piece of buckwheat gluten free buckwheat toast with butter and peanut butter.
Natalie K. Douglas 4:08
Kate Callaghan 4:09
You make me jealous. And so I said to my husband the other day because we had toast together as a family, you know. I said Do you remember we didn’t eat peanut butter for what five years or something because it wasn’t, quote unquote, paleo. Yeah, but they really sucked
Natalie K. Douglas 4:29
in the line.
You know what I used to do like when I very like I decided to go when I first got introduced to paleo. Before I was a dietitian or nutritionist or anything. I used to pick the peas out of my mom’s bit like Polonaise like because she used to work with frozen peas. They’re black. Oh my god, it’s a leg you
Kate Callaghan 4:55
laughing but we really need pays for a long time.
Natalie K. Douglas 4:59
Gosh, well unfortunately at the moment, I will I like being transparent for everyone. So I’ve actually got a few health issues going on at the moment and a bit of suspected autoimmune stuff happening so unfortunately I have to go back to being a bit more strict with my
I don’t know if many of our listeners have heard of autoimmune paleo but I’m doing something’s not completely strict to that just because I can’t people to to test yet and it hasn’t been confirmed. But I am doing something somewhat similar to it to help try and bring down any inflammation in my body. But I will say that I would not recommend it for someone who is just generally healthy unless they had an active autoimmune condition and we wanted to give that a guard but I do very much nice peanut butter and buckwheat toast and bought up
Kate Callaghan 5:59
oh my god, goodness. But in saying that you know that the autoimmune paleo and paleo in itself, even if it’s not as restricted with autoimmune, autoimmune, paleo can be really therapeutic for a lot of people. I mean, it helped healed my digestive issues. And so we’re not dissing paleo. We’re not dissing autoimmune, paleo. We’re just saying, look, if you can tolerate peanut butter, Why the hell would you not?
Natalie K. Douglas 6:18
Yeah, I’m only fool, like, do as minimal restrictions as you can. But inside that, like you, I completely agree that there are very, like, there are a lot of therapeutic therapeutic benefits to both paleo and autoimmune paleo and I use them in different circumstances. But, you know, if you’ve got someone that’s not sensitive to a lot of those foods, then absolutely liberal, like, just liberalize your diet, because foods extremely delicious, especially when it’s covered in bottle.
Kate Callaghan 6:52
Natalie K. Douglas 6:56
On to our topic today. So today, we’re actually going to be talking about exercise. And we’re going to try and touch on what I guess a normal healthy exercise routine would look like for someone who is already relatively healthy, that aren’t have anything going on, they just tried to maintain a regular level of health. And then we’re also going to touch on what it might look like if you’re suffering from something like hypothermic a memory. So you’re trying to get your period back to how does that change things? Or if you’re undergoing some kind of adrenal fatigue is in quotation marks. So the official name for that would be HPA axis dysregulation? How would you go about modifying exercise in that circumstance as well, because I know a lot of our audience may fall into one of those categories. So I thought we might address that. So I think we’ll get started with just talking about our opinions on if you are, let’s let’s, I guess, Be as specific as we can. So that is a little bit helpful. But let’s say you’re a healthy female, and you’re just looking to maintain your level of health, what amount of exercise and maybe what type of exercise do we think is optimal? to do that? So Kate, do you have any thoughts on that?
Kate Callaghan 8:30
Yeah, so for the general healthy person who is you know, injury free and hormones balanced, regular period, no period issues at all? I think first thing to think about is choosing movement over exercise, most of the time, I think we need to move more and exercise less. And what I mean by that is just moving regularly on a daily basis in all different planes in all different ways, in natural ways out in nature, rather than going I have to go to the gym every single day and smash out a workout. And unless I work out, absolutely. Walk out absolutely floored and come in sweat then why bother me to steer away from that, but for the general healthy person, you know, a typical weekend is going to be different for everyone and something that you need to play around with. But I would say walk every day. Yeah, walk as much as you possibly can on different terrains. So undulating terrain.
Natalie K. Douglas 9:27
So sexy I want to start this exercise.
Kate Callaghan 9:32
You know, we should we should be walking more. It’s so underrated. And getting outside is really underrated as well so that you get that biophilia that healing power of nature, we get good dose of vitamin D, which is important for so many aspects of our health. And then we want to look at a little bit of structured intense exercise throughout the week. So that might be short bursts of say Sprint’s or short bursts of Tabata training, so Tabata Workout is it’s just literally four minutes of exercise, and it’s interval training, high intensity interval training. So it’s 20 seconds of exercise, followed by 10 seconds of rest, and you do eight rounds of it for a total of four minutes. And so you might look something like 20 seconds of squats, 10 seconds of rest, for over 20 seconds of push ups for a bit 10 seconds, the rest, and they do that combo four times through. And by the end of that if you’ve worked hard enough, you should be pretty well shagged and not need to do it again. I mean, yeah, I see people doing two bottles for like 20 or 30 minutes. But that’s not the idea. I miss the point, you have missed the point. And the research actually shows that to bother is just as effective as 30 minutes on the treadmill.
Natalie K. Douglas 10:45
Yeah, so I Yeah, I agree, it’s completely time effective. I also think it’s good to point out that choose movements that you’re already familiar with, because you don’t want to be trying to do a movement as intensely as you can, if it’s not something that you’re really familiar with. So if you’ve never swung a kettlebell before, don’t go and pick one up and start doing in this part of your body, maybe get a bit more trained in how to swing a kettlebell properly and safely before you start doing it. So do pick things like like squats, if you’ve been shown how to do those, and I would say, for the most part, black light movements don’t go and get a barbell and put loaded up with, you know, however many kilos is heavy for you and start doing that. Because, again, like you’re trying to exercise really intensely, and you don’t want the risk of injury there as well. And I think heavy movement or heavy weighted movements should be reserved for when you are concentrating on the the technique of the movement, as opposed to trying to move through that movement as fast as possible.
Kate Callaghan 11:51
Absolutely, absolutely. I think body weight is perfectly fine. That’s one of the reasons why I loved about it so much. Yeah, you could do I knew it, I’m point in to you don’t need anything, anyone can do it. But absolutely do movements that you’re comfortable with. And start slow, and then build up the pace as you feel comfortable with that movement. And you’ll get to the end of one, you might go, Oh, that was easy. And if everything was easy, then you can probably push a little bit harder. And harder a couple times a week or sprinting. I like sprinting again, if you haven’t sprinted ever or in a while, take it easy to start with. And a sprint is like 50 to 100 meters. So it’s not 400 meters, that’s not a sprint. It’s let’s get things right. I would not be sprinting but you’re not sprinting by the end of that maybe Usain Bolt is but you’re not yet. No, I’d say so as you were saying before that with the heavy lifting, I think it is important for females as well to put in some heavy lifting throughout the week. And, and I’m talking about heavy lifting, functional exercises. So grabbing that barbell, doing some squats, preferably under the guidance of a trainer, if you have I’ve done it before. And squats, deadlifts, those big muscle groups that not only physically challenging, challenging, but also neurologically challenging. And they can be really wonderful. And we need those strength training workouts to help with our bone density and help to build more muscle and help to increase testosterone and growth hormone which is going to help with our overall mood and libido, which is wonderful. And I think even if you’re suffering from HA, which we’ll talk about in a bit, and short strength training workouts can be suitable. Yeah, we’ll go into that a little bit. Yeah, I think things like yoga as well.
Natalie K. Douglas 13:40
Yeah, definitely. No, I agree with that. And I think probably in terms of the strength training, I do think keeping it under 30 minutes, is is beneficial. Like, I really don’t think you need to be doing heavy lifting for an hour. To get the benefits, I think, you know, hit a few of those compound movements and maybe do two sessions a week and separate them away from each other, try not to do them back to back like give your body some time to recover. And yet go from there. And I agree with you, in terms of getting shown how to do it properly, is really important. It’ll help with preventing injury. And just to give people a bit of an idea, I would probably say like, when we say heavy lifting, you’re looking at doing like in a kind of rep range of like five sets of five, or even three sets of five or five sets of three, like you’re looking for low reps, but heavy weight.
Kate Callaghan 14:39
Absolutely. And stay clear of the machines mostly, and use more of those that as we as Matt said, the barbell, the dumbbells, things like your Vipers and the kettle bells, once you learn how to use them cable, cable machines, things that allow your body more freedom of movement and also activate more of those stabilizing muscles to say, if you’re doing a squat with a barbell, as opposed to say, you know, that squat machine, you’re going to be using so many more muscles just to stabilize your body and hold that bar. Yeah. And it’s going to be so much more beneficial. And it’s also got that neurological component as well. Wonderful. Yeah,
Natalie K. Douglas 15:17
I agree. Yeah, I think that’s like, those components are really good for just, you know, a person just trying to generally maintain good health, I do get a lot of questions about CrossFit, and CrossFit. I guess, appropriate notice for women who are already generally healthy, and I’ve gone back and forth on it, because I’ve actually done CrossFit quite intensely in the past. And unfortunately, that wasn’t great for my body. That’s not to say that, that’s the same for everybody. But what I would say is that, if you are someone who is wanting to do CrossFit, because you love and you know, you’ve got a really good community of friends there and you enjoy the type of exercise that they’re doing, then, it’s really important to be very aware of how well your body’s recovering. And to be honest, in my experience, I think people get the most, like, especially women get the most benefit out of it, if they’re only doing it a maximum of three times a week, because it is such a taxing form of exercise. And we’re not, it’s not like that’s the only stressor that we all have in our lives, a lot of us do lead quite stressful lives. And you don’t want to be putting in that kind of intense exercise every single day, back to back on top of everything else that’s going on in your life. And that’s just my personal opinion. And the conclusion I’ve come to in general, yes, there are women who do CrossFit multiple times a week, you know, five or six times a week, and it’s still relatively healthy. But in general, my recommendation, if you want it to be if you want to sustain your health for a long time and not push your cortisol levels up too high, or start seeing negative changes in your body composition or in your hormones, then I would be spacing out a maximum of three sessions per week. And that way, you still get to, you know, engage with the community, because there are a lot of really positive aspects of being part of a CrossFit community. If you know you’re going to a CrossFit gym that’s friendly and open, which a lot of them are, then I think that’s great. And it does get you away from some of the aesthetic pressures of a conventional gym. But it doesn’t come without its consequences. And you really have to be mindful of not letting yourself slip into the pressures of performance or showing up every day, despite your body being like, hey, I need a rest.
Kate Callaghan 17:58
I 100% agree, I think you should be able to have a unit more benefits fitness wise body composition wise if you only go a few times a week, and you train hard those few times, and you recover hard as well. Yeah. And I think he can pick a good CrossFit gym, on those that encouraged rest and recovery and just all who on every single day if you don’t show up your soft, yeah, yeah, trying to control my swearing, hey, yeah.
Natalie K. Douglas 18:31
And I think Yeah, be really, like, if you’re Tai Chi personality that’s really competitive. And, you know, one day you wake up, and you’re like, Oh, I’m not feeling it that much. Don’t go to the gym. Because you know, once you get there, you’re going to fall into that pattern of Oh my God, I’ve got to perform, I’ve gotta live up to my reputation as being the fastest watering here. And I say that from personal experience. personal experience, I just think, do something else to keep your sanity. So go for a walk in nature, as Kate said, Go for, you know, a dip in the ocean, do some yoga, something to still have your body, your body, your body, your mind, your body, your body, your body, your body moving, but don’t put yourself in a situation where mentally it’s hard for you to pull yourself back.
Kate Callaghan 19:25
Absolutely. I think if you are addicted to CrossFit, if you’re going five or six times a week, you’re addicted, sorry. Oh, my CrossFit friends are gonna, gonna, not gonna beat around the bush, you’re addicted. Imagine if I started calling Colton, and then they’ll hate me. I’m not calling it a call. But I think something that’s very helpful is because you know, you have those Performance Base goals. And you’re trying to reach periods and everything. When you when you’re doing CrossFit, I think alternating with yoga and in yoga, setting yourself again, most performance based goals in yoga can be really helpful to get your head around it. So you know, aiming to be able to stand on your head, and tripod head stand or be able to balance in the
balances and things. Yeah,
I was gonna say the actual yoga word for it, and
Natalie K. Douglas 20:15
it didn’t come to you is gonna come out.
Kate Callaghan 20:20
I propose you extend your legs. It’s like,
Natalie K. Douglas 20:23
They’re like proper names. I just feel like a retired but I do like I do do yoga regular. I should know this. But I don’t I just I like the, you know, the names for them. That makes sense, like Crow and
I don’t know, squat
Can I consider that? Yes, yeah. Well, there we go. We’ve done well, anyway.
So yeah, I would I agree with you in that. And I would add, I would not recommend doing CrossFit. If you are struggling with renal fatigue, or any kind of autoimmune condition that’s in a flare up, I think it’s really important to pull out high intensity training in those situations. So I’ll just jump in and talk about adrenal fatigue quickly. So if you’re, if you know that you’re suffering from adrenal fatigue, then chances are the reason that part of the reason you’re probably there has, could have a lot to do we doing too much training in the first place. And a lot of people who have done high intensity exercise, you know, multiple times a week for a long period of time with no brakes and no attention to what their body’s saying to them will end up in that situation. And I find a lot of people want to just back off one day and think that that’s going to be enough. But the truth is that the you can’t just back off one day from going seven days a week to going six days a week, or even from six days a week to five days a week and your body to heal adequately. I think, if you’re suffering from adrenal fatigue, then my recommendation would be to do do walking daily do yoga a few times a week, and you could still incorporate, you know, maybe two days a week of heavy lifting, but I wouldn’t be doing the high intensity workouts. And that’s a minimum. For some people, it might even be enough, or it might even be appropriate just to stick to things like yoga, swimming and walking for a good few months until your body just starts to recover a bit more. Because the like, the longer you put it off, the more you’re going to have to give up. And I also say that we’ve experienced, so I would just say, Be really patient with yourself and know that nothing dramatic is going to change in your body except light into body composition by you pulling back. And I know that’s a big fear that a lot of people have. But if you’re coming from a place of, for example, let’s say six days a week of CrossFit, obviously, it’s going to be a huge mental challenge for you to go from six days a week of CrossFit to just walking and doing yoga. So I would say, a few things you could do would be to do a gradual scale down of your exercise. So switch to making one of your trading days, an active rest day out in nature, for example, go for a swim or a walk with friends or whatnot, nothing, not like a power walk that you’re puffing. And they’re like, Oh, yes, I’m the first to get to the top like none of that, just to also incorporate one complete rest day. So that doesn’t mean like sitting on your bomb, like a couch potato, it just means going about your your day, normally, without any intentional exercise, and then maybe also replace one, you’re CrossFit sessions with a yoga session, and then just gradually start to cut down so that mentally you’re able to cope with that. And also your body starting to get a benefit as well. Kate, do you have any thoughts on that? Or did you want to talk about how it might look in trying to regain your period? I think you’re pretty much spot on and
Kate Callaghan 24:23
easily put, I would say ditto with HJ for everything you just said. I think they pretty similar and often go hand in hand. Yeah, and most people with AJ often has some kind of HPA dysregulation. So everything that you just said spot on for AJ, the only thing I would add him would be that’s been shown by the research to be beneficial, especially with bone density, is using a vibrational platform a couple of times a week, if you have HA, to help with that bone density. So spending 10 to 20 minutes on a vibration platform, and two or three times a week can help with strengthening your bones. And I would highly encourage highly, highly encouraged yoga. And because it helps you to get out of your hand and focus more on your body’s ability rather than its aesthetic.
Natalie K. Douglas 25:09
Yeah, I agree. I completely agree. Because I think it’s that’s it’s kind of with conventional gyms, as I said, You’ve got a bit of that, like pressure to look a certain way. And there’s a lot of fitness models working walking around. And a lot of people just checking each other out. There’s also a lot of mirrors that are hard to escape. And I think that’s not a very positive environment to be in when you’re when you’re already going through a lot of the challenges of healing hypothermic I meant area, which in a lot of cases, has to involve putting on a little bit of body fat. And when you know that in your head, you’re going to be looking for it in the mirror, even if it’s not there. So I think don’t put yourself in those situations, because it’s just going to make the process harder. And likewise, in terms of going to something like a CrossFit gym, when you’re trying to heal your adrenal or you’re trying to heal, get your period back, I don’t think that putting yourself in a really high pressure environment in terms of performance, which not every CrossFit gym is like that. But a lot of the time, it’s usually the person’s perception of what what that environment should be like. And a lot of people who have adrenal fatigue will have ha ha have that kind of personality that I’ve got to perform here, there’s pressure, I have to be perfect, I have to do what I always do, and come You know, first or second in this workout. So again, don’t put yourself in that situation while you’re trying to heal. I think yoga, as you said, Kate is a really good place where there is that, I guess encouragement to just be kind to your body and do whatever feels right that day. And at the end of the day, it’s your responsibility to choose what is right. So, you know, don’t go and put yourself in a 90 minute hot power class, when you’re trying to recover. That’s not really what we mean. We mean, you know, do you know a power yoga once awake, but also maybe do something more restorative like in yoga. And it’s more for the benefit of as we said, moving your body, but also the relaxation, the mindfulness, and all of the psychological of psychological effects that Yoga has. So just, I just wanted to make sure I pointed out that we did not mean 90 minute hot pally classes, because
Kate Callaghan 27:34
you can be intense it can getting your heart rate up or anything. But Holy moly, holding some of those poses.
Natalie K. Douglas 27:43
I start getting fidgety and then they’ve calmed down. You’ll be out soon. And then they’re like three minutes to go. And unlike all
Kate Callaghan 27:52
my yoga instructor loves the toe breaker pose. Oh,
Natalie K. Douglas 27:57
no, I really. Yeah, I’m like it with ants in their pants with that one. Oh, come on people.
Kate Callaghan 28:07
What were you gonna say? I was going to say, and when it comes to exercise, think about your why. Think about what you actually want to achieve? And how you going to achieve that in a healthy manner. So don’t do something just because you think you should do it or because little Susie next door is doing it. It’s working for her. Do it because it feels good for you. And it’s going to get you to where you want to be. Long term, not just abs. Yeah,
Natalie K. Douglas 28:37
no, I agree. It has to be sustainable. It has to be enjoyable. So if you don’t like a certain exercise, don’t go and make yourself do it. Like, choose things that you enjoy doing, because that’s part of the benefit of it as well is that it is it’s enjoyable. It’s like adult play in a lot of ways. So I think that’s a really important thing to finish on is to something that you actually enjoy doing.
Kate Callaghan 29:07
Get off the treadmill. Yeah, boring treadmills and not good for female bodies. I think Katie Bowman has a lot of that. Obviously, we’re at a time I’m not going to go into it. But she talks a lot about the effect of trade treadmills on women’s pelvic floor. If you’ve never heard of Katie Bowman. Go and check her out. She’s amazing. Yeah, she is. She’s really good. She’s got some good stuff. She has a podcast as well. Does she think she does what Katie says, I think what her blogs what Katie says I think they go she’s got books and all sorts of things. And she’s she’s hilarious. Like us.
Getting Kidding, kidding. Playing. She is actually hilarious.
Natalie K. Douglas 29:46
Awesome. Alright, well, I might put a link to her in the show notes, if anyone can’t find her by googling, which I would be surprised at, but you never know.
So I’ll provide
that link for everyone. So we’re out of time thought we will be back in two weeks time with another topic. As always, feel free to send suggestions our way because we do want to be speaking about things that you’re interested in, or want to know about, as opposed to just what we enjoy ranting on about. But we have plenty of those topics up our sleeve. So don’t worry, we will continue ranting if you don’t provide us suggestions. Was there anything else you wanted to make people aware of before we sign off? Kate? Nope. Okay, well, others one thing for me, so my ebook healing digestive discomfort is currently on sale. So you can purchase that from my website. And it’s a comprehensive guide to healing a variety of gut issues. So if you’ve been struggling with irritable bowel syndrome, or you know you’ve got constant gas or bloating or abdominal discomfort or any kind of gut issues, then it’s a really good resource that steps you through how to actually get the correct diagnosis and treatment, and has lots of different tips and strategies along the way to get you healed up fast. Because I know that sometimes you can get a bit of a run around when you’re trying to figure out gut issues. And my goal with the book was to make sure that I kind of cut that time in half with providing you what the specific symptoms for each got disorder is and how to treat that or how to get through the testing to confirm that that’s what’s going on.
Kate Callaghan 31:30
Yeah, did you like my my pen when I shared that on
Natalie K. Douglas 31:33
it? That was very funny. And it’s really funny that someone commented that I do enjoy talking about poo, which is
Kate Callaghan 31:40
basically I said, you should get the book because net really knows her. FHIT
Yes, very funny indeed. Hahaha. I didn’t actually laugh. I was like, Good one. Anyway, I love it. A lot of things. say we are funny. We are very funny.
Natalie K. Douglas 31:58
Funny, funny and funny. All right. Well, that’s all from us today, guys. I hope everyone has a wonderful day or night depending on when you’re listening to this. And we will see you all in two weeks time. Thank you, Kate. Hope you have a great day. Thanks. You too. Bye bye.
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