 Mae'r byw ychwanegawdd yw'r spes yw'n gwneud o'r cyfnod yma i'r bwysig ar y cyflogol, a dyma'n ymwysig yw'r ddechrau. Pryddoch yn ymddangos. Rhaid i chi. Rhaid i chi! Rhaid i chi'n gwneud yma o'r pethau'r Yn Mhwysig Llywog, y pethau yn ymdyn nhw'n gwneud yma. Felly mae'n gilydd chi'n gwneud yw'r cyfnod, heid dim, It's our pleasure to welcome Dr Sally Bell back onto the podcast. Sally reached out to us at the end of last week saying, with everything that's going on with the coronavirus, would you be up for doing a special podcast edition? And we were like, yes, that is a great idea. Yeah, it was an awkward one when we first started to come around to the idea because normally Jack and I do the podcast standing about half a metre away from each other and sometimes we hold hands which both of those things are outlawed at the moment. So we had to do it remotely. We've got a site on a video call as well. So we've managed to get it together and have a really good conversation. And it's just that the essence of this is around controlling the controllables in uncertain times. There's a ton of it. We're not going to try and do a recap in here, but I think yes, we are in times when we need a little bit of special advice, but the reality is that there's some really good stuff in here for just general health and well-being as usual that we get from the great mind of Sally Bell. Yeah, so there'll be, there's lots of practical things that Tim said that you're going to be able to take away and do. And also we really want to encourage you to share this with anyone, any friends, any family, any ones that you know, those key messages and takeaways and things that people can do practically to help. I was talking about boosting immunity, but just building up our health, wellness and resilience during this difficult period. And then just a final thing to say is we know that a lot of you are going to be at home and there have been a lot of questions from people asking about training at home. And so we've decided, we've made a decision this week to our Bodyweight Basics Bundle, which includes principles of movement, strength and play, which was a £40 bundle, those two together. We've made it completely free to try and help people enjoy and get the most out of their bodyweight training whilst at home. So Bodyweight Basics Bundle is absolutely free right now are inside the virtual classroom. The link will be in the show notes for that. But you can always go to SchoolCastRex.com and you will see all the details for the virtual classroom and the free or now free Bodyweight Basics program inside there. So sit back and enjoy Sallibel for the third time on the School of Calesthenics podcast. This is recorded live as a webinar as well. So we've got live questions from some of the audience members. So there's a lot of stuff, enjoy it and we'll see you again very soon. So yeah, great to be here. Looking forward to chatting today. Yeah, and this is the first time we've done a, well it's sort of a webinar, but it's effectively going to be the podcast. So there's a number of people that are in here with us live and they're going to be able to ask some questions as we go through, which is going to be great to get that individual sort of interaction. And as you say, with some friendly faces and names that you recognise from most often Instagram these days. But this is also some people will be watching this on the replay, which will be hopefully on YouTube or on the podcast. And if you do feel that this, some of the information here is going to be helpful for friends, family and other loved ones, then please do share this so that we can get to get the vital information out to people that are going to need it most. So we appreciate your support in doing that. I think there was quite a number of people saying like, oh thank you for putting this on. So massive thank you for Sally for coming on to the podcast. It was her idea. We've had her on to the podcast twice before, but with what's everything that's going on with Corona, she reached out at the beginning of the week, on the end of last week and said, can we, why don't we do an ad hoc, straight off the bat episode specifically for this. And so we've titled it boosting immunity because we want to get into the phrase that Tim just mentioned before, controlling the controllables. So rather than going through our opinions on coronavirus and what's happening and what we think we should or shouldn't do, we want to get an expert's advice so Dr Sally Bell, functional medicine practitioner as well, your advice on the things that we can actually do to help protect ourselves and keep ourselves as healthy as possible and boost our immunity essentially. Does that sound good? Yeah, sounds great. It feels like a bit of an interesting one. I tried to put some content out on Instagram yesterday Sally and I almost didn't know where to start with talking about this. I feel like I've seen so much, heard so much. I've probably, my mind is running over a number of different things. I've been on a bit of a journey myself. Do you want to just kind of give us a short kind of, to the point, factual overview of where we are at? Like what is the current sort of situation from your perspective? And then that might sort of form a bit of a jump, a springboard for it to dive into some more specific points about what we can do as Jack has to control what we are able to control. Yeah, so we're dealing with a pandemic of the coronavirus and it's actually called COVID-19. The reason for that is that we have a number of coronaviruses in the world that we have studied over the years. Some affect animals, some affect humans. There are seven coronaviruses that affect humans and some of them will give the common cold right through to more serious conditions like MERS. So this is a new virus that none of us have been exposed to and currently there are no treatments and no vaccines. Therefore, the majority of the population around the world will be exposed to this and the only thing that we have to fight it is our own immune system. There's a massive tactic to delay the transmission of this disease because a small percentage are getting very sick. The figures around how many are getting sick vary because in some countries they're not swabbing everyone so if they're just swabbing those that are coming into hospital their mortality rates can look very high. But if we look at the cruise liner that got isolated they swabbed that all of the clients that were on board and they came up with a mortality rate of about 0.87% which to put that into context is what we see in a severe flu epidemic. So that means that actually 99.3% are going to be exposed to this virus and survive. I think we need to say that some people are going to have no symptoms at all and their immunity will fight it off. Some people will have mild symptoms like a cough and a cold and then there's those that are going to have to be hospitalised and some of those that are hospitalised are going to have to have support with ventilation because this virus particularly affects the lungs. And the reason that we are so passionately getting the message out there about trying to reduce transmission isn't to stop people getting it all together. It's to delay how many people are going to acquire that extra intensive care because we only have so many beds as a nation that can offer that. And if everybody gets it together, we are not going to be able to offer that support and then people who could have had good care and survived it will die unnecessarily. But that's why it's this whole thing about flattening the curve. If we can delay how many people are getting it, that means those that do get sick are going to be able to get the care that they need and they are going to be able to recover. However, my passion is that we have been banging on so much about transmission and that's really important. And that's all about hand washing, that's respecting some of the things around social isolation and social distancing. But our immune response, so for those that don't understand what an immune response is, inside we have like an army of little fighters that fight off infection every second minute of our lives like your body is constantly working out, what is good, what is bad and creating an immune response to keep you healthy. Now our immunity varies from individual to individual. The reason that the elderly are getting this worse is that naturally as we get older our immunity becomes weaker and those on certain health conditions also have a weaker immunity. That's why they might get sicker. But we can do a whole host of things to boost our immunity that are really scientifically based. And that's a message that I'd really like to concentrate on because yes, we need to follow the guidelines around washing hands and social isolating when being asked to. But there's loads of things that we can do to increase our immunity so that when we do get exposed we can get less sick. Great. Thanks, Sally. That was a long introduction, but I thought it was a context. Yes, no, we need that context. Before we delve into some of those real specifics of what we can do to help boost our immunity, just tick off quickly and just then highlight the importance of some of the basics that most people have probably heard about but just to reiterate why they're important and then for you what are some of the most important things we need to do in the chat box. My wife, who is logged in, has managed to send a private message which I don't know how much she's done that and obviously she's more technologically advanced than I thought saying. Hand hygiene police here, you've just wiped your nose with your hand a few times already. Is that right? No, me about it. So I'm actually a little bit snotty and a little bit under the weather myself right now, whether that is or isn't, I don't know. Okay, I can cover that. Yeah, the hand washing like 20 seconds and all that sort of stuff, like what's the basics and then we'll build on top of that. I'll pop round in a few minutes with a jet wash and a bottle of bleach and we'll soon sort that out. So in order to understand this virus lives in secretion, so things like spit and snot and we spread it by spreading those secretions, those droplets. You could cough on somebody, sneeze on somebody, you could wipe your nose or scratch your face and then you might have it on your hands and then you'll touch somebody else who then touches their nose and mouth and that's how it's transmitted. It also lives on surfaces for about 72 hours so again if you'd sneezed all over something and walked away and then somebody comes along and they put their hands on those surfaces, they could then infect themselves. So that's how it's transmitted. And so the ways that we can reduce transmission is so hard, but yes, not touching hands face, not wiping your nose with your hands. If you do sneeze, do it in a tissue, throw it away, but then hand washing is the thing. The research is so robust and hand washing with soap. Like soap actually helps, almost like the viruses don't have bacterial walls, that it kind of just dissolves with soap. So hand washing with soap for 20 seconds is the best way of reducing transmission. Hot water. Sorry? Hot water when you're wet. So I think the issue is soap, if I'm really honest, that's where the evidence is. Now if in the absence of not having that then it's worth using some of these hand sanitizers, but it's not the anti-bac which kills bacteria because this isn't a bacteria that is helping destroy that virus. It's usually things like the benzal peroxide or the alcohol that's in those squirty things that they use for your hands. So that's why hand washing is really important and then the next thing in terms of isolation is that they say a couple of metres between people because actually if you sneeze, you can sense not really far. So it's all about just reducing transmission that way. Does that answer that initial question? I mean, these are the things that we know. This is what's going to help reduce transmission. Yeah, that's great. There's one thing to say. It's really just asked, does it have to be anti-bacterial soap because there's a shortage of that? No, don't waste your money, don't waste it really. It just has to be normal soap. The whole anti-bacterial thing, you need to understand in infections, we have different things. We have bacterial infections, we have fungal infections, we have viral infections and they all respond to different things. That's why your GP always says, oh, you've got a virus you don't need antibiotics. This isn't a bacteria. So having anti-bac, hand sanitizer or anti-bac, so it isn't necessary. Literally, normal soap is all that you need in order for that virus to dissolve and for it to be effective handwashing. Great. Well, there's a big take-home message for people already. I mean, this is just the basics. I mean, I think one question to ask is, what is social isolation and distancing? I find that quite confusing working out what that is. So, is it okay to drive my car out and go and run around the woods? Is it okay to go to Gedling Park and run around the park there when there are still people walking their dogs? And so, as far as I understand, we can still get out and do those things as long as we've got that couple of metres distance from those people that we don't know. Obviously, if you're with the kids, you're going to be with the kids in your house, so you can all walk together. So we can still be active and outside, but it's that close contact that we have to avoid. Yeah, let's go into that because that's going to probably start a number of different points that you're going to be able to make around these things that we can do to protect ourselves. Just, we've spoken before about the importance of getting outside and staying active and getting some fresh air. I think that people are worried about social isolation and if they're not showing symptoms. The idea of being indoors day in, day out, and especially if you've got kids, is going to be crazy for people. I've got three girls, Tim, like the thought of all of them being in the same space, 24-7. Like, I did panic buying last night. I bought a marble run, I bought a netball post, and I bought a chest set thinking I need some things for this. So just to touch on that a little bit about the importance of maintaining some level of normality and getting some fresh air, getting outdoors, whether that's even if it's just time in the garden or getting out because it's how, what impact does that have on our sort of health and what we are? So social isolation, socially isolating, or it is not about staying indoors. You haven't got a hole up in your bed and, you know, all battens down. Like, you can get outside, like I've said, you could go for a drive in your car. Like, some people just find that really relaxing to get out. And I think in terms of, like, immune boosting, we know that movement is really potent at reducing stress. So the knock-on effect is, it will improve our immunity. We also know Vitamin D from our exposure to sunshine is an immune modulator. And actually we can talk a little bit about the role of taking Vitamin D supplementation later because there's good evidence in terms of reducing the severity of respiratory disease of Vitamin D. And we get that from us, from the sunshine. So we can get that by sitting on the back step. We can get that by getting out in the garden. So yes, really important that we'll touch in a minute about how utterly fundamental our sleep is. And we know that getting out in the morning suppresses our sleep hormone, melatonin, which means we're going to be more likely have a better night's sleep that night. So this whole thing about social isolating isn't about staying indoors. It's nothing about staying indoors. Like it's about keeping distance. So really, really like you need to hear that you can be getting in your garden and actually get planting. Like it's very therapeutic if you've never grown spinach before. It is the easiest thing. I kill everything but I can grow spinach. So, you know, and a lot of the local garden centres and I would do delivery things. Get them to order some bulbs and some spinach and what have you. And even if you don't have a garden, you can do this in trays or buckets or your laundry basket. Like you can get some soil and you can plant some things. So just, yeah, I've gone off on one, sorry. No, but I think that's a good point because it stems to those mindful activities, doesn't it? And training for some people with one of them running for me is a big one. If I can go for running the woods, I find it super mindful. But that's also going to be something where we've kind of, I feel the anxiety at the moment in terms of, yes, we are going to be impacted from a business perspective, social perspective. There's a number of different things going on and I feel that kind of stress intention. So I almost think like I enjoy getting out and doing these things and training and trying to make time for that sort of stuff. It's almost like when you kind of the kind of senses that we need to withdraw from those things. I actually feel like I need to press in some more but just do them with more sort of awareness of intention and that sort of thing. I mean, this is a phenomenal opportunity for us as a nation to reset and to put some things in our life that are really important. You know, being present, family, connecting, moving, opportunity to actually cook. Like most of us are going to have to work from home and we're going to have time to do some of these things. So, you know, prioritising sleep, we're not going to be able to go out and go to the pub. And so there is an opportunity of really creating some incredibly healthy rhythms that can then go on to reverse a whole host of other diseases. I mean, I've talked before about how the foundations I talk about can actually reverse, you know, your diabetes and your beta's and your heart disease and cancer rates and what have you. Like, I just, I do think we've come out of this a lot healthier as a nation. Yeah, it is interesting that everything that we're going to, that you have talked about and we're going to talk about are things that ultimately are going to boost our health and, you know, immunity as part of that. And those of us that are wanting to are invested in, you know, phrase we use investing in your physical pension and your physical health and that, but not just physical health, your mental health, the whole health of you as a person. These things are important for wherever you're at and I like that take off. You say that this is actually a really great opportunity to do a bit of a reset. And it's a difficult time and that we've sort of, you know, my sister's got breast cancer and so she's massively rich. She's got four kids and trying to, you know, are they going to get it and then trying to, and then even worried about whether her, she's still got two more treatments to go through, like whether that should is still going to go ahead and all that sort of stuff. So there's, there's, it's nice to try and pick out something, to be able to pick out some things that are positive to come out something that a lot of the time is people are feeling the stress, you know, when you go to the supermarket, it just feels different because everything's just a bit crazy and there's a lot of anxiety and worry about, you know, even before we got on the call, you were talking we were both talking about how businesses are being affected and everyone's in that way, they're an employee or whether you're actually a business owner. So trying to get some positives out of it I think are really important. I wanted to ask one thing about, about getting out, because I think we're bringing that by saying getting outside really important because when we hear about sort of isolating yourself, that you automatically think about just sort of staying inside and I've been, I say I've not been well, so I've been trying to keep some distance and predominantly have been inside, got outside a few times, but not, not as much as I probably should have done because I was probably thinking too much that I need to just stay in and that's not necessarily good for our anxiety and our mental health and whatnot as well. But if you are, so if you're under the, if you're, because there'll be other people that are like me, there'll be plenty of people with a bit under, whether they've got a bit of a cold or something or they're feeling a little bit under the weather, but not too bad like, what would your advice be for someone like that in terms of doing a bit of exercise outside or anything like that in terms of trying to help them, but not if they're under the weather a bit? I mean it's an interesting question about when you exercise, when you're ill, full stop isn't it? And it's one of the areas that I keep meaning to look at the research, but my understanding is in the absence of a fever then it's fine to exercise. I think sometimes the, but yeah, but I would probably have to do some more research around the exercise piece and illness before I could comment. I mean I can talk about some of the other things in terms of treatment, you know, if you think you have the coronavirus, you want to do that. So yeah, yeah, yeah, yeah, go for it. I mean just the common things, I am, I wouldn't take ibuprofen and paracetamol, actually, let's talk about ibuprofen. The new government guidelines are saying do not take ibuprofen type drugs. So that's like your neurofen, ibuprofen, they have liquid form for kids that come under different names. Because there's small studies that are showing that those that are using these type of drugs early in their illness are having poorer outcomes. So the new guidelines that have been issued is that we should be avoiding ibuprofen type drugs. But I would say avoid anything if you can, you know, if you can get through, a fever's not a bad thing, a fever's a way of your body getting rid of an infection. So I would use paracetamol if needed, but not necessarily. It's around rest, it's around getting your sleep. It's around really having a good diet when you're feeling poorly. So you know, having soups that are full of vegetables, if you can make bone broth and fantastic, that's great, for gut health. And making sure that you've got lots of sort of different fruits and vegetables for the antioxidant effects. Personally, there's good evidence around using vitamin C as a supplement. That's only in terms of when we're looking at the common cold and flu. So we don't know whether that translates to the coronavirus. There's not the research yet, but certainly you can then use anything between 500 milligrams to a gram of vitamin C every two or three hours or to something we call bowel tolerance, which means if you take too much you end up with the run-offs. So every two or three hours? Yeah, when you are sick. When you're sick. Yeah, yeah. So if you are using it just as a daily supplement and you're not unwell, recommend us to daily dose about a gram. And then also if you're unwell, you might want to consider a zinc supplement of 25 milligrams to 50 milligrams. But not doing that every two or three hours just once only. Yeah. Yeah. And then obviously if you're starting to struggle with your breathing or what have you, that's when you're contacting the medical service to ask for some advice. Yeah, we touched on we touched on exercise there and I guess I gave in the context of if we are feeling under the weather, exercise in general in terms of for people that are still, you know, so like Tim talking about liking to get outside and go for a run in the woods. Al in the chat box has asked about exercise. It was one of the ones that I wanted to ask you about in terms of intensity. What intensity time and type like is there if we're trying to do it to make us healthy and boost our immunity. Obviously exercise is a stress and depending on how much we do and how long we do it for and the intensity that we do it at is going to be have a different effect. So what's, is there any just guidelines for people on exercise when they're, so if someone that's well but they're trying to do it for, you know, staying. Yeah, so I think there's that point where exercise causes oxidative stress and damage and is an additional stress to your body which can impact our immune response. And I think it's very individual about when that, when that, when, when chronic exercise becomes kind of that, when that happens. And so you might have somebody that can sort of run 40 minutes and it's fine but you might have somebody else and actually they're tipping over in that. The only really good, you know, kind of feedback things is using heart rate variability to see whether it's the right time to train. So I think it is around listening to your body. If your body feels tired, don't over train it, don't over push it. You know, you're going to have to sort of be mindful and aware understanding that too much exercise can be detrimental. So, you know, rest is important but I would be recommending, you know, you're going to do no damage by doing something for 20, 30 minutes every day. And maybe some of the more sort of restorative stuff like so movement like yoga type, you know, but there are calisthenics bodyweight stuff where we're not trying to hammer ourselves but actually we're just trying to move well, restore a bit of range of motion. Maybe we link in a little bit of breathing with that as well that that would be of a low intensity but if you have the opportunity to do that outside, then maybe we're ticking another box as well. Yeah, and and I think also we need to understand exercise within that wider thing of movement. You know, if we do our hip for 20, 30 minutes and then we sit all day, is of no benefit, well it is of some benefit, but in terms of those longevity studies and the impact on health, like that kind of sitting is the new smoking, like we need to embed our exercise practices within being active. So again, just because we're socially isolated doesn't mean we're on the sofa, you know 24 seven and a lot of us are going to be having to work from home, including me with the with the computer. So, you know, actually having to be more mindful about, you know, getting up and walking around and getting in the garden and coming back to my computer and doing that regularly. Like we need to be active overall because we know that has a massive impact on our stress and then within that we need to be exercising and yes, absolutely mixing it up between our high intensity interval training, our mobility, our yoga or that more mindful stuff and if you don't have the facilities to you know, measure heart rate variability then it's about being mindful of whether you're tired and if you and not pushing yourself but respecting your body. But definitely it's really, I mean, I don't have to convince your audience like they are active, aren't they? So, Yeah, there's a question from Al following up about going for a more moderate heart rate like during exercise. So could that be that in doing more having more rest in between sets? And I just want to sort of say potentially but also don't see what you think about this Sally, but the in the current state that we're at like maybe we maybe our training changes a little bit because one, we might not be at the gym and you might train at home and you haven't got therefore the same equipment but also we might take just for a couple of weeks a slightly different approach where we don't hammer the intensity so much and we've put some of those goals that we've got on the back burner just to go but I'm just going to do is not to improve my human flag it's going to be to just improve my like health and wellness so that I don't get ill during this period so that when we come off the back of him we can get back into normality I haven't had a period where I've had to like completely detrain and reload because I've ended up making myself ill is that is that a fair point? Yeah and I know I sounds really sensible and I'm probably looking to you guys to answer some of those questions because Mark you know I'm a generalist I'm a GP that's my background and and so you know the whole sports physiology there's so much to learn and it's not my area of expertise and so I tend to deal with a lot of normal people where it's just getting them moving and getting them thinking about exercise and you know certainly in other scenarios knowing the benefit of hits and different types of exercise and how that impacts our hormones and what have you so but but I get to a point where actually I am at the edge of my knowledge what do you think Tim? Yeah I was going to say John, can I just give my thoughts on that one and from experience I've been training athletes what we do with those guys if they present to be sick and then also from my own experience of training when I'm sick the first point that I wanted to make is that we've got to kind of move away from this place of feeling like I have to train this addiction of if I don't train I'm going to lose all of those gains and and I've been in that place after myself where it's a cycle of of feeling like I've got to train so I've got a cold and I'm feeling sick and I've run down but I've got to go to the gym because that's more important I've been fine I'll puff it up and get through it and what I've learned from that is it doesn't help like it doesn't really help me feel good because I probably had a bad session because it doesn't feel great and then it's not going to help them to be the recovery and to Sally's point around because it's cumulative stress right like so the body and the brain isn't going to go well this is emotional stress and anxiety about the current situation this is physical stress so I'm going to deal with these two things a little differently it's all going to require some level of recovery regeneration and to deal with and I think for me my advice around that is just listen to your body but listen carefully if you are telling yourself that you have to do this because you feel like you shouldn't train but actually you don't really feel like it if you're brutally honest do something like go for a walk take some time out because it's everyone's in often a short-term rush to try I've got to get this session in this week and we always say look it's not it doesn't really matter what you're doing one week or two weeks it's what you're going to do over six months which is going to make the difference so just play the long game we can train in and when you're at home and the sort of situation is a little bit different to normal just and you're not feeling great or for me like if you're going to smash yourself because all of a sudden you've got more time you're not leaving a lot of capacity and scope to sort of deal with the other stuff that you've got going on so I would just encourage people to sort of just just be sensible listen to your body be honest with yourself and don't feel like go back with you have these underlashes at training all the time if we have athletes that come in and present sick with cold and that sort of sort of go back off give them time if you don't go right with tux that you've got a cold let's just keep hammering on we'll give them time to recover and we'll send them home we don't want them around other athletes that aren't sick so if we're a training camp and we come in with cold or similar kind of and I think we've got stomach ulcers out or something they get isolated and they all they'll get sent home because we don't want that around and it's not useful for them to train so I think it's we are sometimes our worst enemies when it comes to training we're sick because we've forced ourselves to do something that we actually don't really feel like we want to do or should do we could do it anyway but I think I think as you said there Tim you you you'd you'd send you know you just wouldn't you would you're you would say to an athlete right you don't mean the person making the decision the S&C coach the doctor would say right well you're not off you're off training today because you're ill and at no point are we worried about them losing all their gains whereas when we get to make the decision ourselves because we're not part of a team like that it's then more difficult to make that disciplined decision to back off but just encourage people with what you said that like have that discipline because it's not going to you just need don't believe the lie that you're going to lose all your gains just because you have a couple of sessions off or a week off during during whilst you're being ill yeah and I think the important thing on that is its energy levels so if an athlete walks in they've got a bit of runny nose and you have a conversation you go how you feeling you go do you know what I got this cold but I feel good like I'm good to go but I'm all trained but if they come in and they're like oh you know what I'm just tired you can tell by their demeanour that they're not up for it then then we back off so it's being very sort of honest and just be like find a bit of peace in it because it's okay if I don't train today end of the world Sally I don't know if you've got anything there which is helpful yeah it helps me yeah that's good I mean I just um I think I learnt so much from training with Jacko over the years I mean I used to do those hit sessions every morning and really drive my body into the ground and that wasn't that bit wasn't with me no that wasn't with you and I was always hurting myself and actually when I started training with Jacko it was just a revelation to trust myself trust my body listen to what it could do and and actually within months I think my body was the strongest it had ever been and I really enjoyed exercise and enjoyed my body like and um and so yeah I reiterate what you know what you're saying I think yeah listen to your body when you're ill yeah and there's a couple of questions that have come in Jacko we just may pick up on these quickly yeah just last bit just our exercise Tim that if so if we're in terms of like the research out there if we're trying to do it to like improve our improve our immunity that moderate exercise that sort of being able if you're if you're running that you can actually potentially hold a bit of a conversation resistance training wise that may buddy sort of come to be able to do 15 reps with good form that's that's the sort of level where we're going to be at in terms of trying to the adaptation we're looking for is to help us boost our immunity and from that respect rather than it being a a strength session where I'm going to get stronger for this goal I'm going to do and it might be that I know for me personally I might I'm going to take a little bit of that because I'm a little bit under the weather and don't I need to make sure that I'm trying to listen to to my body in that way and actually the exercise I want to use exercise to make me more robust in terms of my immunity during this period rather than anything else so a little shift in sort of goals or adaptation that we're we're after yeah that sounds good that's a very good summary so Simon's going to throw a couple of questions at you there's one that we've missed from Mike Perry just going back to vitamins and we're going to come back to the training so Mike says if vitamin C helps us fight the cold or flu and could that mean that our immunity would have more available to fight corona virus if we are sort of supplementing already if I remember that correctly Mike I haven't understood that question sorry just Mike just just clarify that again for us in terms of that that question around having sort of a more available vitamin C Michael is easy to understand I think it was meaning so I read that as if vitamin C helps to fight cold and flues yeah would it mean we'd have more of you like your immune system wouldn't we have it would be a little bit not having to fight off that cold and flu so your immune system might be able to help fight the coronavirus a bit more effectively that's how I understood it yeah I mean it's an interesting question that actually if we you know flu is around at the moment it's filling the hospitals we're dealing with our usual winter epidemic of flu which we want epidemics from word winter rising flu and actually what if you do have an infection um it can impact your immunity and make you more prone to other infections so um yeah but in terms of whether the research around using vitamin C influence the common cold can be translated to the coronaviruses we just don't know but um the common sense thing would say no possibly so the thing is the coronavirus has only been around this particular coronavirus the Covid-19 has only been around you know for a few months and research is emerging I mean I was reading all of the research that they're doing on the moment and it just and it's just coming out and we're just trying to make sense of it yeah but so but if you have got a cold the one thing I took away from it was that like if you've got a bit of a cold flu like I have at the moment then I can actually up the amount of vitamin C that I that I take no it's a no harm approach you know if you don't use it you pee it out so you might waste a few pounds in terms of money but um I've got a big tub from bulk powders don't you worry great it's a bit of a vitamin C in powder format yeah um just one more on training then so Andy Shaw what's the if you want exercise for the over 70s and especially high risk people with underlying conditions for being socially isolated oh gosh I think it's the same as what we've discussed I would say the benefit of getting outside walking staying active so embedding exercise within that context of being active is really important whether that's in the garden weeding you know or driving out and going for a walk round the woods or yeah it's exactly the same advice yeah and I think that just that what that exercise looks like is exactly that for if I think of my dad is his over 70s he's got asthma so he's at risk but that so exercise his exercise is going to look very different to mine it might be like you say it might be gardening but it might be going for a walk but combine think about going for a walk outside and gardening as you're combining that getting outside it can still be a safe distance away from other people and whatnot but it gets that it gets us into the outside hopefully the sunshine will actually come in as well as well and I think to say like you know for those with health conditions and over 70s like this isn't suddenly the time to you know be really pushing it and be muscle sore and you know starting to train for some marathon no it's just about you know the evidence is really good around just being active it's you know actually walking is one of the best things when you're looking at longevity stud it's better than the marathon runners league so it really is what your situation is what your starting point is and you know making sure that you enjoy it and just getting away from this kind of sitting on the couch all the time or sitting at our laptops all the time just keeping active is the key message and then that is more specialised things because you guys are the coaches around you know your programmes you know I look to you for that advice and I think you've done a great summer are you ready Jacko yeah well I think for Andy asking that question the answer is always going to be something more like that it depends it was never going to be three sets of ten pike push-ups and if they're isolated at home put the feet up on the sofa it just allows us to be making sure that we are being sensible with with that as much as but that's the same as whether we weren't even talking about the sort of current situation with the health climate if it was just what should a 70 year old do what it's going to be it's going to be based on a lot of of a lot of different things anyway Mark has said thank you Andy has said thank you before there's a couple of questions about like fasting and I wanted to get into some of the more like dietary things in a second I just wondered whether we could just finish off any other you mentioned zinc and you mentioned vitamin C you mentioned vitamin D in terms of the sunshine I wanted to just cover off any other like supplements like should would you ever recommend like supplementing with vitamin D I've seen some stuff on vitamin A and like for immunity and coddler royal it's coddler of A and D is that right and then like so would you recommend any of those so I think just to put context to help people know where we're going you know we're talking about the five foundations to health we've covered movements we've dipped in a little bit about stress and we'd really need to talk about sleep and nutrition and connection as well so the supplementation thing I would be on a good multivitamin that is there research or evidence about it probably not it's not great but it's another no harm approach and certainly I take that and that's what I would give my kids as just part of just generally being healthy not no more than that and the rationale behind that is these minerals and vitamins that our body need to operate just not in our food anymore so even when we're really making that effort to eat a whole food diet we might be missing out on key things so good multivitamins just covering some of that great well Sam asked that right at the beginning so yeah and and then I think there's good research around D3 so that you know vitamin D is our sunshine vitamin we also get it from egg yolks fish mushrooms and we have a vitamin D sort of receptor on nearly every cell on our body and it modulates our immunity it's very involved in our immune response and there are bits of research not about the coronavirus but certainly in other respiratory diseases that show that people who are vitamin D deficient have worse outcomes and so and actually it's in the National Institute Clinical Excellence and Excellence guidelines nationally that all pregnant women should be on a multivit or all young kids should be on a no sorry on a vitamin D sorry so all pregnant women should be on a vitamin D all children should be on vitamin D all the elderly should be on a vitamin D if you're covered you should be on vitamin D and because of our climate and we're not getting the sunshine actually most of us should just be on a vitamin D supplementation lake deficiency is just massive in terms of how much to take the best ways to get testing but you won't get into your GP at the moment to get that in order to work out how much you need but for children I'd recommend oh gosh I might have to look that up actually and get back do you know yeah for children it's 1000 international units and for adults it's about 2000 international units as a maintenance supplement so certainly I would encourage people just generally outside of this setting of the coronavirus you know that they should be on a vitamin D supplement and that's not weird or wacky that's in our guidelines nationally what does international unit mean it's a measure so you can get it as some I think 25 micrograms which is that UG on the end is equivalent to 1000 international units so it's just a measure of how they write on the packet how much is in it because most of the time they put down in like milligrams or whatever would it not yeah yeah so vitamin D can come in either so yeah there's that so anyway so multi vitamin vitamin D we've spoken about vitamin C I don't use a vitamin C supplement on a general date today basis because I have a very plant-based diet but I've always for years and years if I've got the sniffer for cold I've done what I've suggested where I take between 500 milligrams and a gram every two or three hours until I start feeling very better there is also evidence that a lot of us are zinc deficient the ideal thing would be able to measure that we don't have the right test on the NHS so again you know we're supposed to have between 25 and 50 milligrams of zinc a day so it would be and certainly that zinc is very involved in our immune response so you might want to do have some zinc when you're ill and then I've always supplemented with fish oils because that's also very our omega-3s are very important in our immune response and in inflammation and for those that are vegan you can get these algae ones don't you that do omega-3 as well so that kind of wraps that up we can put that down can't we is your omega-3 cover your cod liver oil just because of the ratio between three six and nine quite yeah yeah so I don't think I don't think there's like a head to head study between cod liver oil and then the different omega types of omega-3 and I don't think there's even the studies to know how much you should be taking so um but I do you know I have oily fish in my diet but my daughter's vegetarian so I have her on you know a fish oil supplement or a omega-3 supplement is that a cod liver oil the one that I use the cod liver oil is different from from fish oil so and cod liver oil has A and D in so um but yeah it would be a good substitute yeah cool so we've got quite a few questions coming around um fasting Sally so obviously we want to sort of make sure that we are people can go back to listen to to the previous podcast if you want some more advice on general sort of nutrition but as you said go back to eating whole food diet ideally knowing where those things have come from get a large amount of plant based foods and eating a rainbow you often talk about as well so if you want to give a few kind of short headlines because anything else around that but um recovering stuff no I mean the big thing is as a nation 50% of our food is processed and is killing us like there's no way around it like any any population that adopts a western diet gets sick and and the reason is that we aren't created to eat this kind of stuff can we do it occasionally fine yeah absolutely but we need to start pulling away from processed foods and adopt a love for cooking again or learn to cook and and start eating the whole food diet and what is processed food it's anything that's been in a factory and it doesn't look like it's original form that's what I always say so yeah looking for sort of nutrient dense whole food eating the rainbow because it has all those different vitamins and phytonutrients and a really good for gut health and I've talked before about how like 70% of our immunity is in our gut so we need to be looking after those gut bacteria and looking after our guts and we do that by kind of feeding it all these wonderful different prebiotic foods we need good source of protein so you know about a gram per kilo a day so if I'm a you know I'm 70 kilos so I'll be looking at getting 70 grams of protein a day if you're a vegetarian outside of Kinoir Lake you know plant based proteins are not complete so you need to mix them up so that you can get the full array of amino acids that you need I would not be eating vegan meat substitutes they're produced in the factory fine if you're okay with using eating processed food but you need to see that it is processed food and it's not it's not a natural food and it's not a great source of protein so I'll be looking for protein in your lentils and peas and beans and oats and all of those things and then fermented foods great for gut bacteria as well so your kimchi's and you know your fermented vegetables and your kombucha's and then there are some lovely studies on different foods that are very anti-viral or anti-bacterial so your garlics your tumeric your onions your ginger all the wonderful spices like there's a lot of stuff kind of in that kind of you know either under the microscope or in animal studies that I've shown that they have benefits and some in smaller human studies that you can benefit your immunity I wouldn't supplement with those things I would eat them and again it's a no harm approach Can I ask you a specific ginger question? Yes I'm not going to be able to answer it Mrs and I think that Mrs Jaco requested this one she was like when you see to ask her we're putting why we both like it anyway like raw ginger like putting ginger into shakes or starting to have it in teas and whatnot as well is there is it is there any difference or much better to have it compared to a powdered form that you can just buy and see what might be better for it that what's the yeah what's the difference? I don't know the answer to that question I would have to go and look up the research and your wife is very competent doing a pub med search of herself and answering that question Yes, well I feel like when you chop it up fresh and you get that in your yeah I suppose it's also got all those lovely you know prebiotic fibres and fibre and fitting things in another way Yeah I think the interesting thing is you Yeah, but we can go on and ask them Oh, sorry Yeah, I'll look for a quick one just to wrap that up but then let's go to fasting so just the point that you make like just thinking about how I eat the am I getting those sorts of things in my diet it goes back to that thing of love of cooking and if you learn to cook you're just doing all of that like you make foods with different spices and ginger and garlic and you're eating Indian food and it just kind of happens as a result of cooking the post of actually going out of your way to go and continue things so I think that's going to be a really good takeaway Let's talk fasting because there's been a few questions from a number of different people we've touched on fasting well we went into depth on fasting previously is fasting something which is appropriate during this time that we're in is it something that we should be thinking about and if so benefits or potential contradictions So fasting is just incredible in any form don't care if you want to do a water only faster intermittent faster time-rescripted eating the benefits are really profound especially on our immune system and I think that's really well established in the science I don't think anybody would refute that at all I think the cautions around fasting are people with eating disorders people who may have medical conditions that mean they're malnourished so I would certainly be cautious in those settings but outside of those settings definitely I think fasting should be a part of our rhythm and routine in life the way I do it and I think it really is found that finding something that works for you you don't want to be stressing your body out at the moment we've got enough stress on board but I find like I eat at about 11 o'clock in the morning I'll have a cup of coffee first thing in the morning black coffee and then I'll eat up to about eight o'clock and then I won't eat outside of those hours I'll only drink water and sort of black tea black coffee and so it's really finding that works for you but you don't even have to be that extreme I mean the evidence is it kicks in even if you're kind of just doing 12 hours restricted eating so my husband's calling me how ridiculous and completely lost you but anyway so it might be that you just you just you know just eat between eight and eight you're still going to get some benefits to your immune system and you might want to then play maybe on a Monday and Tuesday I'll just extend that and I'll go I'll go from 11 to 8 on those days or some people you know find with them we're actually they just do a 24 hour thing where they only drink water and that is is a great benefit there are no studies head to head that compare all of these things but I think the science is there that all of these things can have great benefit to our immune system yeah because one there's a question from Alley saying about Dr Rona Patrick saying that over 30s like over 30s extending over 36 hours creating autophagy which can help replacing white blood cells but it was something done might have even been done in rats wasn't it but just the idea of if we're trying to do something to help our immune system is some level of fasting if we're all if we're sort of currently fit and well to help with that is that there for something that you're saying would be good for people and find something that works for you absolutely absolutely so finding some form of fasting that works for you is of going to be great benefit and you don't have to restrict that long I think for that whole yes that's what I was thinking I would have to go and do the research bring it together and be able to kind of present on that I think like I had heard on a podcast from another doctor talking about it was on one of Chris Gressel on talking about 13 hours plus or something in and around yeah my understanding is it was literally you know the reason we call it break fast breakfast you know breakfast is that we were breaking a fast and it's that fast that extended period without food that's doing all this wonderful thing and I think we don't need to understand the mechanisms but because the outcomes are that it's a benefit to our health and reducing chronic disease and helping our immunity yeah just to make sure that because that was confusion someone commented on the last one we just discussed I would give water fasting last time give you water for fasting fast and they thought that meant no water not having any water rather than of water fasting water only and were you saying find what works for you there's all you know this different type I guess fasting in a way just means like restricting something you know you talked before about just having like it could be that you just have a a much lower calorie day compared to just only on water or it might be that we we miss one just some level of giving or my understanding of be of a case of like giving the gut a bit of a break or a little bit of an easier ride in terms of having to digest all the food which we're trying to have so just I almost see it as like a slight a change from what you normally do and that might be only consuming water or it might be yeah that you just going to simpler foods or you know there's different ways that we can do this there's different lengths of time people have to do I think it's important Daco it's not a change from what we normally do because you might have habits where you know every day you might like do something you're going to get the benefit from that just so you know it's not because you're tricking you're not doing something in your body that's sorry yeah and then you know switches on your immunity it's more having those things where your body has your body's got a whole host of other things to do than to start to digest and yeah yeah does that exactly yeah I think let's I'm just conscious of time for people there's one thing that I think is really important Sally that I think you mentioned before around one of the other sort of pillars of connection and in a time where we're being told to stay away from each other or that's going as much as it kind of can feel like we're being sort of told to isolate just touch on the importance of mixture and interaction with your community and how do we go about it in times like this because I think probably one of the worst things we can do is shut ourselves away and not yeah what I'm very grateful for yeah so I mean again going back to these five foundations like we've looked at movement we've touched a little bit on stress we've looked at the nutrition piece and the connection piece yeah like social isolation is such a potent driver of all chronic disease it's it's highly stressful to a body and highly inflammatory and and I think I don't like that they use the word social isolation because social isolation doesn't need to mean to need disconnection and and it's very very important that we stay connected because yes that can compound you know a whole host of problems as well as have a massive impact on our mental health like one in four of us of adults have you know sought help from the GP in the last year about mental health issues it's just so prevalent and so I think we need to be really creative and I think the wonderful thing is in our our climate with the use of no technology is that we can be connected and so so I really think it's so important that we start thinking how we do that and how we stay connected with each other because it's it is paramount in terms of us maintaining our mental health as well as maintain our physical health and it will impact our immune response because it's because social isolation is a hugely stressful thing and we no stress suppresses our immunity so connections very important and I you know I think there's also lovely you know evidence around a sense of connection with purpose and maybe this is a really important time where we as a nation as an individuals and families consider well what is our purpose you know why are we here and what do we want to do with our lives like it's certainly for me it's really sobering isn't it like my business is all over the place at the moment and having to kind of think gosh what is important and you know am I doing what I I want to be doing and am I going to be going where I want to go and so it's a beautiful time in terms of reflecting and thinking and you know reconnecting with that sense of purpose in your life and as families so yeah and then I talk about connection with self like actually when we're disconnected from ourselves you know also that really feeds into mental health issues which in turn can cause problems you know with inflammation and anxiety and what have you and the reason that we're so disconnected with ourselves is that we are just bombarded all the time with so much distraction our phones TVs what blah blah blah blah blah it just goes on and on and again what a beautiful opportunity for us to actually get more mindful and get more present and have less things in our life that we can actually start reconnecting with ourselves reconnecting with others reconnecting with our purpose and that will be really potent in terms of healing and the impact on health yeah I think that comes nice to back around to what you said the relatively doors of going like this is a potential for us to do a bit of a bit of a reset and you know really like that and Owen Beardshawd asked a question about basically about this about the sort of mental health side of things of being isolated and that affecting anxiety as a result and he's mentioned sort of social media and you talked about it there or you talked about technology being actually being a good thing to be able to keep us connected but at the same time it actually stops us being mindful I think it's now is a really good time to look at how we use the technology that we've got and go how am I going to use this positively to help me with that connection rather than it being like disconnecting to me for myself and surroundings and I know everybody will struggle with that to some degree depending on what's what's going on in your life and what you've come and sort of like work life balance is like and all that sort of stuff but you know we found through through through training calisthenics that that connection with others is massive why the community side of things has been such a positive thing that's come out of what we've essentially what sort of organically came out of the school calisthenics and Tim agreed with the same and they think that's it's one of the things now is going like when we are going to be potentially separated more than we would usually be like not like this is a great example normally me and Tim would do the podcast sat next to the together whereas we're on the we're on the call today and and I think that's where using how you choose to use that technology you know be you know if you are if you're part of the virtual classroom or and you use the community aspect and they're already use your your video phone to to have a call with your your family that you would normally actually do in person it might not be as good as me in person but it's going to be a lot better than that the isolation and I think that's you know it traits that point didn't it of like that whole thing of like isolating doesn't mean you have to like I had a message from a friend today that said my dad isolating himself is probably going to kill him more than the coronavirus would do if he got it and trying to make sure that that isolation isn't stopping us from going outside isn't stopping us from actually staying connected with people in the world yeah I mean we spent 30 minutes last night trying to get my mother to connect to Zoom so we had a talk we had a view of her nostril for a long time on mute but you know eventually we did get there and it was a lovely time together to all feel that sense of connection and I really feel for people with mental health it's almost like worry the most and certainly like I've just started a YouTube channel that I'm hoping to put something out each day but the plan is in the coming weeks is to do some stuff around mental health and so I've certainly suffered in my own mental health historically and it can just be such a vulnerable time like I think we hear this whisper that we're alone and that can be the worst lie to buy into and so yeah my heart really goes out and I yeah so yeah well um we'll put this send me the link to your YouTube channel and we'll put, we'll make sure we'll put the link in the show notes because I'm sure people listed them all once to Sallie Bale can look me up if you can get it I've got, yeah I've got Sallie Bale on YouTube but we'll put the link in the show I've only got two subscribers once my mum and once my husband to Sallie Bale you'll get one more we'll give you one and then see if we can get any others in let's get Sallie to 10 everyone started with zero Sallie yeah yeah for your start somewhere brilliant I'm just going to wrap this up to Sallie just respect to the time for yourself for everybody else so just one question that's coming from Jed around Aki to Jed that I died and what I'm going to do is refer Jed to go back and search on iTunes and out on our podcast for the previous sessions that we've done with you because you went into some detail on that there so if you've got any more sort of questions or you want to understand a bit more about sort of Sallie's philosophy and the way that there's some of the other detailed information and go back and listen to those podcasts there's two of them we went into a ton of detail around that so if there's been a sort of like a bit of a a summary of everything and we can get to more of those you can go go back and listen before we wrap up I'm just going to wrap it from my screen yeah you go go ahead we have to talk about sleep because it is the oh yes fundamental thing that we can do to boost our immunity if you have less than six hours sleep for one night you significantly reduce your natural killer cells which are your kind of surveillance around killing things that you first get exposed to and the research you know beyond just natural killer cells but the other aspects are our immunity and even our immunity against viruses is just so robust like sleep deprivation is just a massive immune suppressant and it's something that we can so easily you know address especially now that we're not going to be going out every night and so I really want to say like one of the biggest things that you can do before you worry about your movement on all your other pieces is get sleep habits in place and if people struggle with sleep on my website there's a resource section and I've got some sleep hygiene stuff there and I've blogged about sleep before and I will be talking about sleeping more detail on my YouTube channel but but I really really want to say that people in this time prioritise your sleep you know aim for sort of seven and a half to nine hours asleep not in bed make sure your sleep is restorative and follow my sleep hygiene rules if sleep is an issue but for some people they just need to prioritise it and it's just the most fundamental thing that we can put in place to protect us I went to bed a half past eight last night woo throw that out there I do that most nights and that's not because I used to go out every night and now I don't go I didn't used to go out but I that's why I know that I'm a bit run down because I can I literally was more than happy to go to bed it I was out like a light these things are challenging right I think this is one thing I listen to on the radio that they I'm five live and they're talking about waking up to a like a new normal and for us we're sort of like now Jack can't go to my mum and dad's where he would normally spend some portion of the week because my mum and dad are both sort of around 70 and we want to try and protect them so now Jack's going to be at home a little bit more so I've gone well I've still got quite a lot of work to do business is kind of going through this what it looks like so I'm going to get up earlier and then I'm kind of still going to bed at the same time and I've done that for two days and now I'm tired and I just say it's kind of like finding this new normal pressing into some of the stuff and I think there's some amazing advice in there and going back to the basics of to eat well eat well there's some great some parliamentary stuff there we can do around boosting immune systems can we seek physical connection with people what does that look like we don't self social isolation doesn't mean being stuck indoors it means being sensitive about where we go and how we go about conducting those things yeah I think hopefully the takeaway from this is like pressing the basics work out what normal is going to look like for the for the kind of foreseeable future but also we should probably just kind of like take some weight off our shoulders I kind of feel heavy with all this stuff at the moment and I think it's taking some time out not to just kind of get caught in the in the kind of humdrum of flow of where we've been kind of the world is closing in and just take some time to step back breathe and go you know what these are things I can control these are the basics and these are the way that I'm going to go about these things based on the current environment and I kind of feel like we just need to take things a day at a time at the moment and just because it's changing the advice can change quickly for these things that reports about today are consistent and we can continue through those for as long as actually probably as you said a reset probably should be more like forever habits anyway yeah that sounds good yeah and hopefully and manage your stress we didn't talk about that either another time she's angling for a session four jacket she keeps this stuff back right to the end because I've got this as well she wants a fourth episode I think some of those SOC doctor we just need to give you a job by getting to the official SOC doctor we can definitely we can definitely do that but then but like some of those some of those things that we've discussed and putting those into putting just some of those things into practice is going to help people with managing some you know help people managing their stress some of those things are these stressors quickly on Andy Shaw just asked about napping and Tim mentioned then about low sleep there's a podcast we did with Nick little hails he's a sleep expert so do check that one out but essentially like get it if you if you can get more sleep in as you said that's going to be beneficial and so whether it's I've actually been having a nap that's also cool I've actually done a lot of experimenting and research on naps personally and I'm my case of if any equals one and up away more better right Sally naps are good I don't I don't get the opportunity to nap if you but if you could you would you want to try it some time it's amazing especially on Sunday afternoon on the napping thing I think if napping doesn't interfere with your sleep at night it's fine yeah so yeah I just wanted to to have just from from my final sort of thoughts on this Sally like massively thank you for coming on and actually reaching out to us to go let's let's do this because it was a great idea and I think like to reiterate what Tim said feeling a bit heavy like I yeah I have been feeling stressed and anxious about it like we're away at the weekend and yeah the climate just like change and then going into a supermarket and seeing I mean someone mentioned on the on the chat about toilet rolls and that sort of stuff and sometimes there's been as ever during these when something like this happened or something difficult goes on we end up seeing like both sides of of humanity people snatching things off each other in a supermarket on one side and being all about me and then other hearing stories of other people where they're sending letters through neighbours his doors saying if you need any help like I'm John at 36 and you know I can get you this that the other and so I've from everything you've said I feel and I hope everyone else that's been listening to I feel so much more positive about it and feel like you've given us some real practical things that we can that we can do to feel like we're in control I always find situations where I'm there's uncertainty I don't know what's going to happen like when I had my head injury there'll be I didn't know when what was going to happen with that didn't know when I was going to get better that uncertainty was always one of the most difficult things I think we struggle with and at the moment there is that anxiety I think is a lot of it is linked to that uncertainty and you giving us those things that we can do those what Tim mentioned right right at the beginning control the controlable so things that we can control let's make sure that we're doing those the bests of our ability and then and within doing that helping others to do to do the same because I'm conscious that at times we sort of laugh and joke about little things that we're talking about and there's everyone's in different situations and for some people for some people they're not as worried about this because they're fitting well and they're not in that they're not in that situation or not in one of those categories of being more vulnerable for other people it's it's potentially life and death and so I just hope that people have have got some stuff that they can either help for themselves or pass on to help with others and that you feel a little bit less stressed and anxious as as I do so I guess I thank you for from me and Tim as well as everyone listening as well yeah no that's great and you can find me on DrSallyBell.com and DrSallyBell at Instagram and Facebook and what have you so I'm just hoping to put some of this sensible stuff out and drip feed the nations and great things that they can do for their health so join the movement great I've just someone just sent me a private message in the chat box Mike Perry he can see my clock in the background he says your clock's wrong that clock is strategically 20 minutes fast or about 90 minutes fast which is in the hope of trying to get Mrs Jaco to something on time at some point in her life I was going to say let's not go into why that clock is is that fast because you and I both know if she's listening great all right guys you guys have been awesome thanks so much for joining us and again follow up if you want to share this and when we're good it's going to go out next week Jaco is that right as a podcast yeah this is going to be out if you're listening either yeah it's going to be out on Wednesday next week so it's going to be next week's podcast some of you are listening it is next week now that you'll listen to it etc but yeah if when it is out if you want to re-listen to it obviously do that but please if you feel like the information in there and I certainly do is is beneficial that Sally has said share that with as many people as you like to and then also just to remind you one thing that we've done to try and know a lot we've known a lot of people are at home and being able to do some exercise at home we have made our body weight basics bundle which includes principles of strength movement and play movement strength and play which was a 40 pound bundle we've made it absolutely free so to try and help people in terms of getting into some training with their body weight at home so that is a yeah that's that's something we've done to try and uh help you enjoy your training at home I'm going to do that Jaco fab oh the body weight basics it's free now get on it I've been sat here for an hour and 15 minutes wondering why you've not got a set of rings hanging from that beam behind you oh no oh isn't it got my watt bike you got a watt bike in that after you buy about you need some rings you could buy about a thousand sets of rings for that one watt bike I can tell you out the back and I've got a set of rings on a pull up bar yeah oh outside you see yeah well done that is better and it's outside unused for some months so when it gets a bit look at that rings watt bike in a log burner that's like heaven for me we're going around you're going to come around you're going to have to do body weight basics tell me about that all right let's sign off Saturday this is time number three so we're going to do the official ending um so you know what you've got to do yeah and we're going to thank everyone for joining us live on the the first it's actually probably the first live podcast you've done and hopefully it's going to be the first of the next time class dismissed right all right guys we're going to sign off thank you so much for joining us and keep well stay stay stay sane and um yeah we'll we'll hopefully be into the people we're going to