Dr. Ana Claudia Rosa

Most definitely. Subcutaneous fat is the fat that is... between your skin and your muscles, the outside of your muscles, the musculature fascia. So subcutaneous fat is the fat that you can pinch. And it's also the love handles that we feel unfortunately when we are with excess of weight. And subcutaneous fat has two compartments. You have the superficial subcutaneous fat,

Most definitely. Subcutaneous fat is the fat that is... between your skin and your muscles, the outside of your muscles, the musculature fascia. So subcutaneous fat is the fat that you can pinch. And it's also the love handles that we feel unfortunately when we are with excess of weight. And subcutaneous fat has two compartments. You have the superficial subcutaneous fat,

that is the fat that is in between the skin and a fascia called scarpus fascia. And this is the fat, the superficial subcutaneous fat, is the fat that it's kind of beneficial, not in huge amounts, but it's kind of beneficial because it produces a substance called adiponectin, which protects you from some kind of cardiovascular diseases.

that is the fat that is in between the skin and a fascia called scarpus fascia. And this is the fat, the superficial subcutaneous fat, is the fat that it's kind of beneficial, not in huge amounts, but it's kind of beneficial because it produces a substance called adiponectin, which protects you from some kind of cardiovascular diseases.

Then you have the fat that is beneath the scarpus fascia and goes up to the level of your muscles, the external portion of your muscles, and it is the deep subcutaneous fat. The deep subcutaneous fat is the fat that you also want

Then you have the fat that is beneath the scarpus fascia and goes up to the level of your muscles, the external portion of your muscles, and it is the deep subcutaneous fat. The deep subcutaneous fat is the fat that you also want

to reverse and to decrease in your body together with the visceral fat that is within the abdominal cavity because both of them produce inflammation in your body from head to toe. So both of them are connected with chronic diseases, prediabetes, diabetes type 2, Alzheimer's which is now considered diabetes type 3 and

to reverse and to decrease in your body together with the visceral fat that is within the abdominal cavity because both of them produce inflammation in your body from head to toe. So both of them are connected with chronic diseases, prediabetes, diabetes type 2, Alzheimer's which is now considered diabetes type 3 and

lots of kinds of cancer and fatty liver and the fatty liver developing inflammation in the liver and the inflammation in the liver leading to cirrhosis and the cirrhosis leading to liver cancer, which is hepatocellular carcinoma.

lots of kinds of cancer and fatty liver and the fatty liver developing inflammation in the liver and the inflammation in the liver leading to cirrhosis and the cirrhosis leading to liver cancer, which is hepatocellular carcinoma.

And it's becoming a huge health problem right now because the non-alcoholic steatohepatitis as cause of cirrhosis and as cause of liver cancer is increasing exponentially in incidence. And it's almost becoming epidemic because of people being overweight and having lots of visceral fat.

And it's becoming a huge health problem right now because the non-alcoholic steatohepatitis as cause of cirrhosis and as cause of liver cancer is increasing exponentially in incidence. And it's almost becoming epidemic because of people being overweight and having lots of visceral fat.

It is an organ that got out of control because it's metabolic active and it has its own life within your body, again, suffocating the life of everything else. And that's why I'm here. I want, as a radiologist, to be able to show images for each one of you that are listening to us.

It is an organ that got out of control because it's metabolic active and it has its own life within your body, again, suffocating the life of everything else. And that's why I'm here. I want, as a radiologist, to be able to show images for each one of you that are listening to us.

So then you are going to be able to see your own visceral fat and then take actions to own your health and really honor your body and Fight not only to lose weight, but mainly to lose weight in the areas that need to be corrected and reversed like visceral fat.

So then you are going to be able to see your own visceral fat and then take actions to own your health and really honor your body and Fight not only to lose weight, but mainly to lose weight in the areas that need to be corrected and reversed like visceral fat.

You want to lose weight in a way that you are also burning the visceral fat and using that as a fuel to become the best version of yourself.

You want to lose weight in a way that you are also burning the visceral fat and using that as a fuel to become the best version of yourself.

So I would say the top driver is processed food. So processed food is the top driver of... building visceral fat in your body. Because when you remove processed food, as Sean O'Meara, our friend, was able to show in his research with 6,000 people from the National Science Foundation, when you remove processed foods, you already see a good improvement in your visceral fat decrease,

So I would say the top driver is processed food. So processed food is the top driver of... building visceral fat in your body. Because when you remove processed food, as Sean O'Meara, our friend, was able to show in his research with 6,000 people from the National Science Foundation, when you remove processed foods, you already see a good improvement in your visceral fat decrease,

by following with MRI, right? And the benefit of following with MRI is that it doesn't have ionizing radiation, so you can repeat as much as you want, especially if you are on a research space and you're not using intravenous contrast. So it's definitely... safe and with no problem for individuals that would be afraid of ionizing radiation or IV contrast as well.

by following with MRI, right? And the benefit of following with MRI is that it doesn't have ionizing radiation, so you can repeat as much as you want, especially if you are on a research space and you're not using intravenous contrast. So it's definitely... safe and with no problem for individuals that would be afraid of ionizing radiation or IV contrast as well.

No need, no worry about allergies or anything like that. The other thing I would say is stress, which we are running around our lives and we are in a go, go, go, go, go mode and we don't sleep well. So stress is definitely one of the things that also are so not beneficial for our bodies.

No need, no worry about allergies or anything like that. The other thing I would say is stress, which we are running around our lives and we are in a go, go, go, go, go mode and we don't sleep well. So stress is definitely one of the things that also are so not beneficial for our bodies.

And he talks so well about the strategies to work on stress, which is sauna, cold therapy, sunshine, sunrise, sunset, and walking. And I would add the soul portion. I would say journaling and gratitude.

And he talks so well about the strategies to work on stress, which is sauna, cold therapy, sunshine, sunrise, sunset, and walking. And I would add the soul portion. I would say journaling and gratitude.

And, you know, meditation and just grounding yourself in yourself, just grounding yourself in your soul and all the tools you have inside of you that you just have to turn on the light and dig deep, right?

And, you know, meditation and just grounding yourself in yourself, just grounding yourself in your soul and all the tools you have inside of you that you just have to turn on the light and dig deep, right?

My t-shirt. I love gratitude.

My t-shirt. I love gratitude.

Gratitude is the foundation of my life. You know, my whole life. One thing that I wanted to say about muscle and visceral fat is the dietary, I believe the dietary strategies are awesome. for burning the visceral fat. And I love the term burning because I am a widow and grief also is a journey for me. And I've learned that I sit with my feelings, sit with my emotions, and...

Gratitude is the foundation of my life. You know, my whole life. One thing that I wanted to say about muscle and visceral fat is the dietary, I believe the dietary strategies are awesome. for burning the visceral fat. And I love the term burning because I am a widow and grief also is a journey for me. And I've learned that I sit with my feelings, sit with my emotions, and...

I let them be there and I rise from the ashes. So I love to tell myself I'm burning my visceral fat and I'm rising from its ashes and becoming my own phoenix, you know, for my life. So what I wanted to say is I do believe that burning the visceral fat, the food strategies are awesome. And again, I agree with you. If you want to go to the extreme, go for it, but do what is comfortable for yourself.

I let them be there and I rise from the ashes. So I love to tell myself I'm burning my visceral fat and I'm rising from its ashes and becoming my own phoenix, you know, for my life. So what I wanted to say is I do believe that burning the visceral fat, the food strategies are awesome. And again, I agree with you. If you want to go to the extreme, go for it, but do what is comfortable for yourself.

If you eat a piece of pizza or you eat a piece of bread, it's not something that you should beat yourself up or think that you're not doing the strategies correctly. You are doing in a way that it's sustainable and manageable and you're going to be accountable for yourself. But for muscle, I am 100% with you. I don't believe you're going to change the marbling on your muscles just by the dietary.

If you eat a piece of pizza or you eat a piece of bread, it's not something that you should beat yourself up or think that you're not doing the strategies correctly. You are doing in a way that it's sustainable and manageable and you're going to be accountable for yourself. But for muscle, I am 100% with you. I don't believe you're going to change the marbling on your muscles just by the dietary.

You have to build these muscles again. And for you to build these muscles again, you have to put them to micro tears and by the exercising, and then it's going to renew and it's going to build new cells. And that's how you build muscles.

You have to build these muscles again. And for you to build these muscles again, you have to put them to micro tears and by the exercising, and then it's going to renew and it's going to build new cells. And that's how you build muscles.

Use it or lose it. Exactly. So strength training, high intensity exercise training, sprinting, you have to put your muscles to a certain degree of stress that it's going to hurt the muscles, quote unquote, a little bit for the muscles to rebuild. And again, like Dr. Gabriel and Sean talked so well, both of them, the muscles are... You are part of your brain.

Use it or lose it. Exactly. So strength training, high intensity exercise training, sprinting, you have to put your muscles to a certain degree of stress that it's going to hurt the muscles, quote unquote, a little bit for the muscles to rebuild. And again, like Dr. Gabriel and Sean talked so well, both of them, the muscles are... You are part of your brain.

The muscles are the health of your brain as well.

The muscles are the health of your brain as well.

So in my own journey with Sean's strategies, one thing that really hit me hard was my father was a surgeon and he died in 2021 and he was like the perfect doctor, right? Sedentary and very brilliant and very smart and very knowledgeable and amazing as a doctor and as a person, but to others, not to himself.

So in my own journey with Sean's strategies, one thing that really hit me hard was my father was a surgeon and he died in 2021 and he was like the perfect doctor, right? Sedentary and very brilliant and very smart and very knowledgeable and amazing as a doctor and as a person, but to others, not to himself.

Yes, he took care of everybody else and was a workaholic and really didn't take care of himself. So he died in 2021 and I saw him, his body failing. He had barely no muscles. I saw his CT exam. He had barely no muscles and he had lots, like lots, lots of visceral fat. His body was... almost completely fat.

Yes, he took care of everybody else and was a workaholic and really didn't take care of himself. So he died in 2021 and I saw him, his body failing. He had barely no muscles. I saw his CT exam. He had barely no muscles and he had lots, like lots, lots of visceral fat. His body was... almost completely fat.

And when I came back home to the United States, because I'm from Brazil, so when I came back home to the United States, I realized I am going to do everything and anything in my power for me to not die in that way. You know, I'm not saying that I'm not going to get sick later in my life. That's the plan of my soul. But everything and anything I could do

And when I came back home to the United States, because I'm from Brazil, so when I came back home to the United States, I realized I am going to do everything and anything in my power for me to not die in that way. You know, I'm not saying that I'm not going to get sick later in my life. That's the plan of my soul. But everything and anything I could do

that I am in control and I could own my health, I'm gonna do it. So I started walking and I walk more than 10,000 steps daily. And he died in August, I started in September and I just started 10,000 steps and I've never stopped again in December, December 21st, 2021. And I wanna say commitment and consistency. I have been doing more than 10,000 steps daily and I've never missed one day.

that I am in control and I could own my health, I'm gonna do it. So I started walking and I walk more than 10,000 steps daily. And he died in August, I started in September and I just started 10,000 steps and I've never stopped again in December, December 21st, 2021. And I wanna say commitment and consistency. I have been doing more than 10,000 steps daily and I've never missed one day.

But again, with compassion and kindness to me, knowing that the days that I had a cold, I walked slowly. The days that I felt more energy, I walked more and I walked better. So I have been implementing Shan's strategy. I met Shan in 2020. I did not start the strategies in 2020. There was too much going on in the world and I had lots of stress in my life.

But again, with compassion and kindness to me, knowing that the days that I had a cold, I walked slowly. The days that I felt more energy, I walked more and I walked better. So I have been implementing Shan's strategy. I met Shan in 2020. I did not start the strategies in 2020. There was too much going on in the world and I had lots of stress in my life.

So last year when I was living in Omaha, he came for a summit that was great talking about Kiru and strategies. It was Dr. James Seaman from the Fit and Fabulous Doctor that she organized the summit and it was a very good one. And he invited me, hey, come, I would like to see you again and we could talk. So I've started doing the strategies. I am kind of a client of his, but I'm also a friend.

So last year when I was living in Omaha, he came for a summit that was great talking about Kiru and strategies. It was Dr. James Seaman from the Fit and Fabulous Doctor that she organized the summit and it was a very good one. And he invited me, hey, come, I would like to see you again and we could talk. So I've started doing the strategies. I am kind of a client of his, but I'm also a friend.

And I have seen noticeable improvement for me. I had dealt with asthma and rosacea and brain fog because I had to take my uterus and ovaries out, so I am in menopause as well. So I had noticed a huge improvement in my muscles and I'm doing sprinting and I'm doing the strength training. And I am also so proud of myself and so happy and so joyful.

And I have seen noticeable improvement for me. I had dealt with asthma and rosacea and brain fog because I had to take my uterus and ovaries out, so I am in menopause as well. So I had noticed a huge improvement in my muscles and I'm doing sprinting and I'm doing the strength training. And I am also so proud of myself and so happy and so joyful.

And I am part of the community of his clients and I see daily improvement from everybody. It's a slow process, but it happens and it's noticeable and it's so worth it because you feel your body healing from inside out. muscle building and better energy and better memory and lose of weight and lose of measurements.

And I am part of the community of his clients and I see daily improvement from everybody. It's a slow process, but it happens and it's noticeable and it's so worth it because you feel your body healing from inside out. muscle building and better energy and better memory and lose of weight and lose of measurements.

And I see people from his group that have dealt, that are dealing with cancer, that it's kind of controlling the cancer so far because you are not feeding sugar, you are not feeding carbs for cancer cells and you are doing fasting, it could also help. with cancer.

And I see people from his group that have dealt, that are dealing with cancer, that it's kind of controlling the cancer so far because you are not feeding sugar, you are not feeding carbs for cancer cells and you are doing fasting, it could also help. with cancer.

I'm not saying, again, that you shouldn't be doing your conventional treatments, but I'm saying that these are additional tools that might help.

I'm not saying, again, that you shouldn't be doing your conventional treatments, but I'm saying that these are additional tools that might help.

Yes, multiple sclerosis, all these autoimmune diseases that are related to inflammation and inflammation has the root cause of visceral fat. So if you are decreasing your visceral fat, you are decreasing the inflammation. So you are decreasing the flares that you would have from multiple sclerosis or any other kind, rheumatoid arthritis or any kind of disease that is autoimmune in nature.

Yes, multiple sclerosis, all these autoimmune diseases that are related to inflammation and inflammation has the root cause of visceral fat. So if you are decreasing your visceral fat, you are decreasing the inflammation. So you are decreasing the flares that you would have from multiple sclerosis or any other kind, rheumatoid arthritis or any kind of disease that is autoimmune in nature.

If you are controlling the inflammation, you are making your body better, right? So again, I'm not saying that you shouldn't go to your doctor or you shouldn't take your medication if needed, but I'm saying that reversing visceral fat helps with controlling and reversing and getting better with these diseases as well.

If you are controlling the inflammation, you are making your body better, right? So again, I'm not saying that you shouldn't go to your doctor or you shouldn't take your medication if needed, but I'm saying that reversing visceral fat helps with controlling and reversing and getting better with these diseases as well.

So I do, I have my bioimpedance index scan and it showed the 44% of fat. I had 44% of fat like three months ago.

So I do, I have my bioimpedance index scan and it showed the 44% of fat. I had 44% of fat like three months ago.

That was my body composition. Then I did the MRI and I do have a severe amount of visceral fat like three months ago.

That was my body composition. Then I did the MRI and I do have a severe amount of visceral fat like three months ago.

That was not my first MRI. I had my first MRI in 2020. So it was a little better when I saw Sean for the first time. But then, like I said, I didn't act on anything.

That was not my first MRI. I had my first MRI in 2020. So it was a little better when I saw Sean for the first time. But then, like I said, I didn't act on anything.

Yes. But before I started, I had my MRI and I still have a significant amount of visceral fat. But I've started implementing the strategies and I plan on repeating the MRI, like maybe in nine months, because like I said, I still have lots of visceral fat and I know that I'm doing the strategies. So it's not that I have to repeat it right now to see how I'm doing.

Yes. But before I started, I had my MRI and I still have a significant amount of visceral fat. But I've started implementing the strategies and I plan on repeating the MRI, like maybe in nine months, because like I said, I still have lots of visceral fat and I know that I'm doing the strategies. So it's not that I have to repeat it right now to see how I'm doing.

Because I'm doing the work and I know it needs time for my body to heal progressively because it's a journey. I do not have a target goal in numbers. I do have a target goal in my heart. I want to get to be a person with minimal visceral fat or no visceral fat. But the point is, I want my body to be functional, better and better, with better balance, with better strength.

Because I'm doing the work and I know it needs time for my body to heal progressively because it's a journey. I do not have a target goal in numbers. I do have a target goal in my heart. I want to get to be a person with minimal visceral fat or no visceral fat. But the point is, I want my body to be functional, better and better, with better balance, with better strength.

My bone mass is normal, but I want to keep my bone mass as normal. I want to improve my musculature, you know, with strength, because... Before I started the strategies, I had so much subcutaneous fat and fat in my muscles that I could barely, like if I would try to contract my thigh muscles, my quadriceps, I could barely feel them. And now I can feel them again, you know?

My bone mass is normal, but I want to keep my bone mass as normal. I want to improve my musculature, you know, with strength, because... Before I started the strategies, I had so much subcutaneous fat and fat in my muscles that I could barely, like if I would try to contract my thigh muscles, my quadriceps, I could barely feel them. And now I can feel them again, you know?

So I'm happy because I am in the progress of becoming better. And that's my target. I want to keep in this journey. I want to keep getting better and better every day in every way. And I can see the improvement in my levels of energy. I can feel the improvement in my brain, in my memory, in my, you know, fast thinking and things coming better and easier, flowing better, work.

So I'm happy because I am in the progress of becoming better. And that's my target. I want to keep in this journey. I want to keep getting better and better every day in every way. And I can see the improvement in my levels of energy. I can feel the improvement in my brain, in my memory, in my, you know, fast thinking and things coming better and easier, flowing better, work.

I feel more joy in my life, which I tell myself too. Happy is like, oh, I'm happy because I have this Fitbit. But joy is like, I'm happy. I'm feeling joy. It comes from me taking care of myself. And that's why I'm saying connect with your cause, with your why, because then you're not gonna give up.

I feel more joy in my life, which I tell myself too. Happy is like, oh, I'm happy because I have this Fitbit. But joy is like, I'm happy. I'm feeling joy. It comes from me taking care of myself. And that's why I'm saying connect with your cause, with your why, because then you're not gonna give up.

I love that.

I love that.

I tell myself this all the time. I love what you're talking about because I call it my box of tools to keep going in everything in my life because of grief and everything, right? So I tell myself I have my...

I tell myself this all the time. I love what you're talking about because I call it my box of tools to keep going in everything in my life because of grief and everything, right? So I tell myself I have my...

mantras or incantations or and I love reading so one percent I get better every day I'm gonna get 365 percent better in a year so I don't need to aim for 365 percent in a year so I can even have less than one percent improvement every day because I will be improving and I tell myself too that I being compassionate to me.

mantras or incantations or and I love reading so one percent I get better every day I'm gonna get 365 percent better in a year so I don't need to aim for 365 percent in a year so I can even have less than one percent improvement every day because I will be improving and I tell myself too that I being compassionate to me.

Like, I love the book, The Four Agreements, that says, take nothing in person and do your best. So I do my best. It's not going to be the same every day, but I'm doing my best.

Like, I love the book, The Four Agreements, that says, take nothing in person and do your best. So I do my best. It's not going to be the same every day, but I'm doing my best.

Most definitely. Subcutaneous fat is the fat that is... between your skin and your muscles, the outside of your muscles, the musculature fascia. So subcutaneous fat is the fat that you can pinch. And it's also the love handles that we feel unfortunately when we are with excess of weight. And subcutaneous fat has two compartments. You have the superficial subcutaneous fat,

that is the fat that is in between the skin and a fascia called scarpus fascia. And this is the fat, the superficial subcutaneous fat, is the fat that it's kind of beneficial, not in huge amounts, but it's kind of beneficial because it produces a substance called adiponectin, which protects you from some kind of cardiovascular diseases.

Then you have the fat that is beneath the scarpus fascia and goes up to the level of your muscles, the external portion of your muscles, and it is the deep subcutaneous fat. The deep subcutaneous fat is the fat that you also want

to reverse and to decrease in your body together with the visceral fat that is within the abdominal cavity because both of them produce inflammation in your body from head to toe. So both of them are connected with chronic diseases, prediabetes, diabetes type 2, Alzheimer's which is now considered diabetes type 3 and

lots of kinds of cancer and fatty liver and the fatty liver developing inflammation in the liver and the inflammation in the liver leading to cirrhosis and the cirrhosis leading to liver cancer, which is hepatocellular carcinoma.

And it's becoming a huge health problem right now because the non-alcoholic steatohepatitis as cause of cirrhosis and as cause of liver cancer is increasing exponentially in incidence. And it's almost becoming epidemic because of people being overweight and having lots of visceral fat.

It is an organ that got out of control because it's metabolic active and it has its own life within your body, again, suffocating the life of everything else. And that's why I'm here. I want, as a radiologist, to be able to show images for each one of you that are listening to us.

So then you are going to be able to see your own visceral fat and then take actions to own your health and really honor your body and Fight not only to lose weight, but mainly to lose weight in the areas that need to be corrected and reversed like visceral fat.

You want to lose weight in a way that you are also burning the visceral fat and using that as a fuel to become the best version of yourself.

So I would say the top driver is processed food. So processed food is the top driver of... building visceral fat in your body. Because when you remove processed food, as Sean O'Meara, our friend, was able to show in his research with 6,000 people from the National Science Foundation, when you remove processed foods, you already see a good improvement in your visceral fat decrease,

by following with MRI, right? And the benefit of following with MRI is that it doesn't have ionizing radiation, so you can repeat as much as you want, especially if you are on a research space and you're not using intravenous contrast. So it's definitely... safe and with no problem for individuals that would be afraid of ionizing radiation or IV contrast as well.

No need, no worry about allergies or anything like that. The other thing I would say is stress, which we are running around our lives and we are in a go, go, go, go, go mode and we don't sleep well. So stress is definitely one of the things that also are so not beneficial for our bodies.

And he talks so well about the strategies to work on stress, which is sauna, cold therapy, sunshine, sunrise, sunset, and walking. And I would add the soul portion. I would say journaling and gratitude.

And, you know, meditation and just grounding yourself in yourself, just grounding yourself in your soul and all the tools you have inside of you that you just have to turn on the light and dig deep, right?

My t-shirt. I love gratitude.

Gratitude is the foundation of my life. You know, my whole life. One thing that I wanted to say about muscle and visceral fat is the dietary, I believe the dietary strategies are awesome. for burning the visceral fat. And I love the term burning because I am a widow and grief also is a journey for me. And I've learned that I sit with my feelings, sit with my emotions, and...

I let them be there and I rise from the ashes. So I love to tell myself I'm burning my visceral fat and I'm rising from its ashes and becoming my own phoenix, you know, for my life. So what I wanted to say is I do believe that burning the visceral fat, the food strategies are awesome. And again, I agree with you. If you want to go to the extreme, go for it, but do what is comfortable for yourself.

If you eat a piece of pizza or you eat a piece of bread, it's not something that you should beat yourself up or think that you're not doing the strategies correctly. You are doing in a way that it's sustainable and manageable and you're going to be accountable for yourself. But for muscle, I am 100% with you. I don't believe you're going to change the marbling on your muscles just by the dietary.

You have to build these muscles again. And for you to build these muscles again, you have to put them to micro tears and by the exercising, and then it's going to renew and it's going to build new cells. And that's how you build muscles.

Use it or lose it. Exactly. So strength training, high intensity exercise training, sprinting, you have to put your muscles to a certain degree of stress that it's going to hurt the muscles, quote unquote, a little bit for the muscles to rebuild. And again, like Dr. Gabriel and Sean talked so well, both of them, the muscles are... You are part of your brain.

The muscles are the health of your brain as well.

So in my own journey with Sean's strategies, one thing that really hit me hard was my father was a surgeon and he died in 2021 and he was like the perfect doctor, right? Sedentary and very brilliant and very smart and very knowledgeable and amazing as a doctor and as a person, but to others, not to himself.

Yes, he took care of everybody else and was a workaholic and really didn't take care of himself. So he died in 2021 and I saw him, his body failing. He had barely no muscles. I saw his CT exam. He had barely no muscles and he had lots, like lots, lots of visceral fat. His body was... almost completely fat.

And when I came back home to the United States, because I'm from Brazil, so when I came back home to the United States, I realized I am going to do everything and anything in my power for me to not die in that way. You know, I'm not saying that I'm not going to get sick later in my life. That's the plan of my soul. But everything and anything I could do

that I am in control and I could own my health, I'm gonna do it. So I started walking and I walk more than 10,000 steps daily. And he died in August, I started in September and I just started 10,000 steps and I've never stopped again in December, December 21st, 2021. And I wanna say commitment and consistency. I have been doing more than 10,000 steps daily and I've never missed one day.

But again, with compassion and kindness to me, knowing that the days that I had a cold, I walked slowly. The days that I felt more energy, I walked more and I walked better. So I have been implementing Shan's strategy. I met Shan in 2020. I did not start the strategies in 2020. There was too much going on in the world and I had lots of stress in my life.

So last year when I was living in Omaha, he came for a summit that was great talking about Kiru and strategies. It was Dr. James Seaman from the Fit and Fabulous Doctor that she organized the summit and it was a very good one. And he invited me, hey, come, I would like to see you again and we could talk. So I've started doing the strategies. I am kind of a client of his, but I'm also a friend.

And I have seen noticeable improvement for me. I had dealt with asthma and rosacea and brain fog because I had to take my uterus and ovaries out, so I am in menopause as well. So I had noticed a huge improvement in my muscles and I'm doing sprinting and I'm doing the strength training. And I am also so proud of myself and so happy and so joyful.

And I am part of the community of his clients and I see daily improvement from everybody. It's a slow process, but it happens and it's noticeable and it's so worth it because you feel your body healing from inside out. muscle building and better energy and better memory and lose of weight and lose of measurements.

And I see people from his group that have dealt, that are dealing with cancer, that it's kind of controlling the cancer so far because you are not feeding sugar, you are not feeding carbs for cancer cells and you are doing fasting, it could also help. with cancer.

I'm not saying, again, that you shouldn't be doing your conventional treatments, but I'm saying that these are additional tools that might help.

Yes, multiple sclerosis, all these autoimmune diseases that are related to inflammation and inflammation has the root cause of visceral fat. So if you are decreasing your visceral fat, you are decreasing the inflammation. So you are decreasing the flares that you would have from multiple sclerosis or any other kind, rheumatoid arthritis or any kind of disease that is autoimmune in nature.

If you are controlling the inflammation, you are making your body better, right? So again, I'm not saying that you shouldn't go to your doctor or you shouldn't take your medication if needed, but I'm saying that reversing visceral fat helps with controlling and reversing and getting better with these diseases as well.

So I do, I have my bioimpedance index scan and it showed the 44% of fat. I had 44% of fat like three months ago.

That was my body composition. Then I did the MRI and I do have a severe amount of visceral fat like three months ago.

That was not my first MRI. I had my first MRI in 2020. So it was a little better when I saw Sean for the first time. But then, like I said, I didn't act on anything.

Yes. But before I started, I had my MRI and I still have a significant amount of visceral fat. But I've started implementing the strategies and I plan on repeating the MRI, like maybe in nine months, because like I said, I still have lots of visceral fat and I know that I'm doing the strategies. So it's not that I have to repeat it right now to see how I'm doing.

Because I'm doing the work and I know it needs time for my body to heal progressively because it's a journey. I do not have a target goal in numbers. I do have a target goal in my heart. I want to get to be a person with minimal visceral fat or no visceral fat. But the point is, I want my body to be functional, better and better, with better balance, with better strength.

My bone mass is normal, but I want to keep my bone mass as normal. I want to improve my musculature, you know, with strength, because... Before I started the strategies, I had so much subcutaneous fat and fat in my muscles that I could barely, like if I would try to contract my thigh muscles, my quadriceps, I could barely feel them. And now I can feel them again, you know?

So I'm happy because I am in the progress of becoming better. And that's my target. I want to keep in this journey. I want to keep getting better and better every day in every way. And I can see the improvement in my levels of energy. I can feel the improvement in my brain, in my memory, in my, you know, fast thinking and things coming better and easier, flowing better, work.

I feel more joy in my life, which I tell myself too. Happy is like, oh, I'm happy because I have this Fitbit. But joy is like, I'm happy. I'm feeling joy. It comes from me taking care of myself. And that's why I'm saying connect with your cause, with your why, because then you're not gonna give up.

I love that.

I tell myself this all the time. I love what you're talking about because I call it my box of tools to keep going in everything in my life because of grief and everything, right? So I tell myself I have my...

mantras or incantations or and I love reading so one percent I get better every day I'm gonna get 365 percent better in a year so I don't need to aim for 365 percent in a year so I can even have less than one percent improvement every day because I will be improving and I tell myself too that I being compassionate to me.

Like, I love the book, The Four Agreements, that says, take nothing in person and do your best. So I do my best. It's not going to be the same every day, but I'm doing my best.