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How to Maintain Healthy Skin

ABOUT THIS EPISODE

We talk to Simona Mulrova, our favourite nutritionist and founder of Wellness Me, about how to maintain healthy, glowing skin! Simona talks us through all the steps that will benefit our skin health from diet to skincare products- what to put in and what to put on! We hope you enjoy listening! 

Hello and welcome to another episode of the conscious collective, a podcast brought to you by SEP and skin and blamer beauty to shine a light on our favorite topics in the conscious, duty and well being world. I'm Rubbia and I'm here with my lovely cofounder, summer, from and today we're really, really delighted to have welcome a very special guest on our episode today. It's Simona. Hi, Simona, Hi everyone, how are you? Very well. Thank you. Simona is a lecturer at the College of Naturopathic Medicine, where we first met when both summer and I were studying our short course in skin health and nutrition. And you also are a nutritionist for wellness me. Am I right? Yes, correct, thank you. Thank you so much for joining us and sharing your expertise with us today. Well, Kise, my pleasure. My pleasure. So what we wanted to talk to you about today was very much how to maintain healthy skin. I think there's a lot of a misconception out there with consumers that the focus is always on what we apply topically on our skins. And yes, it whilst that is extremely important, we know that ninety percent of our skin health is internal. So it's nutrition and diet based, and so it's a case of if you neglect the crucial nutluence that your skin needs from your diet, then your skin will obviously not look it's best. You could apply the most expensive creams and have the most expensive and tend you know, most diligent skincare regime, but if you're not looking after what your body needs and what your skin needs internally, then that is pretty much money wasted the Simona, let's start off with the key functions of the skin. Can you tell us a little bit about the role skin place? Hi everyone, Simona, and I'm a lecturer the College of natural prodict medicine on short courses and natural chef as well, and I am nutrition is for my own company, which is wellness me. I'm also giving some consultations at the perpetual health and also working in the College of Natural Product Medicine, as I said, and the clear a longer clinic of new tuition as a client coordinate as well. So I'm very, very busy. I'm very outgoing. I'm a health ambassador. I love educating people and raising awareness of natural medicine and skin care. Is Very, very important because, as you mentioned at the very beginning. There is a huge misconception and all those expensive creams which people buy and there is still no results. So it's very, very important to give you some awareness and education on how to maintain healthy skins. We find that actually with what we do as well, that half the battle is educating people. But once they're aware and once they see the difference...

...between your kind of off the shelf products in your more natural alternatives, there's not going back. Absolutely, absolutely I agree with that and I have to say, guys, I remember when we were having the lecture, you get with this little sample. Remember of your was it Argon oil? Yes, I know, I have to say I've been using so many expensive oils and natural oils and everything. I've never ever seen such a result in my skin. Well then when I use your oil, because the thing is that it was really absorbing quickly in the skin, locking the moisture without making it oily, and wow, in the morning it was like so blowing and radiant it's unbelievable. So I really, really like it. But yeah, thank you so much. That is that's really lovely to hear. Thank you so much, of course. That's why, when you guys suggested that I you know, I chat to you about skincare and everything. I was up for it because I really really love your products and I believe in your products so much that I really want to help you raise awareness and and kind of, you know, break the brand even bigger. This is a really nice point actually to go into the key functions of the skin then. So perhaps you absolutely how? Well, yes, yeah, so, basically, I've been no, skin is the biggest organ in the body and people often kind of neglect that because we absorb everything through skin. Everything we put on a skin, it's absorbed into the black stream straight way. It's also part of the lymphatic system. Skin has a heat regulation properties, which is like, when it's too hard it will produce sweat. When it's cold, you can see the goose bumps and you know. So it regulates heat. is also, as I mentioned, absorption. Aside, it helps with between the production, as we know, when we go on sunlight and we catch a little bit of sunlight, the skin those darker and that that is basically the production of between the and vitamin D is super, super important in maintaining immune hell and for many many skin conditions, such as siasis and eggs Amos. So you can see here how important it is. The function of the skin in in between the production for overall health also is the first line of defense for the immune system. This is my first line of defense and it's so important that we maintain good skin health because that's impart immune system. So it does have so many, so many properties that we don't think about and we really neglect it. But we should be very, very cautious because it's very important organ it also protects the internal organs from dehydration. So that has that's another key point here, and I'm also the skin has a very important function in deluxification process...

...because it excretes through the sweat. It excreasestock sins from the body. I would say those are the most important yeactions of the skin and perfect. Thank you. Now you touched upon at the very beginning. You said something that's really key and it's something I think that summer, and I constantly tell a lot of our customers as well when they're talking about and reaching out and trying new skincare, is about that our skin directly absorbs what we put yeah and into the blood stream. So essentially that just highlights how important, when you do choose skincare and what you apply, that you choose it very mind believe and alternatsolutely who choose products which are actually going to benefit your skin and also not going to cause any damage once they are absorbed into the skin. Absolutely, absolutely. Yes, yes, I think that was fascinating and I think certainly the topic of Vitamin D, which is very prevalent, certainly throughout Asian skin turns and black skins and especially at the moment with the virus that's going round, absolutely also been linked to a reduction in vitamin D amounts. But yeah, that's fascinating, so thank you for covering that. What would you say then, Simona? Are the key nutrients that essential for optimum skin and health? Okay, I would start with protein, because pen is the building block of everything in our body, every every skin cell, and I'm here, and every every body cell in in general. So protein is very, very important to make sure that we have a sufficient amount of protein daily that really help skin health. Protein rich foods are, you know, meat, all sorts of meat, eggs, beans and light tills. Also Broccoli is quite high in proteins. In case you've got Vegan you know, preferences of Veganism or vegetarian. So it's very, very important to ensure we have sufficient amount of protein at breakfast launching Dina, and that would also balance the black sugar levels in the body, which will also make sure that, you know, we optimize health and we look radient and everything. So protein is is the most important I would say. Also a Mego three. You know, the essential fats, essential path are crucial for skin health because, first of all, they are highly anti inflammatory and especially on megatree and Oh megatree is mainly found in, as we know, oilifish, the mackerel, salmon, Sardine's herring. We need to make sure that we have at least two three portions a week of oilfish, also found in nats and seeds and everything. So it's very, very important to also have olive oil. So I would say this is very important, the megatree, because also it helps with certain skin conditions such as Sias is an Eggszema, which and the Rose Asia which...

...we find so common nowadays. So it's very important to ensure we have sufficient amount. But we need to be mindful that we are all different individuals. So the amount of the requirements will vary depending on the individual but as a general rule or megatree also very, very, very important. Zinc, and zinc is specifically important for acne and overall skin help, because it does help with self production and DNA production. And very important point here that nowadays, all of us, we are depleted from zinc because of the poor soils, that's the vegetables and fruit growing. They are deficient in zinc and and many other minerals which are even if we buy organic, it does not necessarily mean that we will have enough supply of zinc or any other mineral. So it's very important to ensure we have sufficient amount of zinc as well. Zinc can be found in May pumpkin seats. I have to say, you know all just a portion of a pumpkin seeds day, just a handful. That's really good supply of zinc. Also meat and eggs, chicken mainly, and Turkey. So yeah, they are just ensure you have sufficient amount. Vitamin C. Very very, very important antioxidants, and vitamin C is important because also it's one of the most important antioxidants in the body and it's important for Collagen production. So that would basically ensure that the skin looks healthy and glowing, and vitamin D as well. Vitamin Vitamin D, it's, as I said at the beginning, as well. It is very important for immune health but also for for skin radiance and everything, and we can find between D, as we know, in eggs and fish. Another very important vitamin which many people are lacking and neglecting is vitamin E. Vitamin E is so powerful because it's really really important antioxidants as well, along with between S, and we can mainly find it in lifting green vegetables, also olive oil, nats and seeds, avocados. You can even make a mask, you know, you can mash up Hookado with a little bit of olive oil and just apply on your face and that's fantastic. So I would say those are the most important, key new things that we need to ensure we have daily for optimal skin. Helps. And what kind of advice would you give to somebody who struggles basically established a balanced diet because, obviously, being in obviously being busy with work or hectic lifestyle, sometimes it's really difficult to make sure you getting all the key nutrients you need of your diet. Would you recommend a vitamin supplement...

...or mineral supplement, or or would you say it's better to just focus on foods? And then, I mean, how would you what would you say in today's modern lifestyle, is the best way to get all your nutrients if diet can't be completely the way it should be? Okay, that's a very good question. To be honest, that is no straight answer to that because again, we all different individuals and that would really depend on whether, for example, you just want to maintain how to skin because you you have a normal skin, you've got no skin condition. Then in that case I would recommend to mainly get it from food, because that's the most important and what I would say, a good tip is to write all the key nutrients on a piece of paper and and where do you find them? In which foods, and just take that on your fridge and it's so easy because it's visual. You can see it and you can ensure that, oh, did I have my chicken today? Did I have my egg today? Did I have this and I have that? So that's very, very easy absolutely define. This is what idea, this is what I do to ensure, you know, really getting the maximum out of everything. Also, if you do have a skin condition, for example, if you do have dry skin. Yes, I would, I would recommend to supplement. Again, the dosage of the supplement would depend on the person, but mainly I would say vitamin E. Vitamin is a good supplement as a general rule for hundred international units a day. That's the that's the general rule for vitamin E, but again it would depend on the individual basis. I would recommend to Maga three supplement because, to be honest with you, it's so helpful for overall health as well for hormone balance and for skin and for even mental health. is so important for mental health. So yes, you can definitely take probably a thousand milligramma day of fish oil. That would be helpful. Zinc, zinc supplement. You wouldn't really go wrong with that because, as I said, we are depleted anyhow of this very important mineral. I would say I personally am taking fifteen milligrams a day of zinc. So that would be kind of the general rule for dose, which again, if you do have severe accne it, probably you can increase the dosage, but that would depend on the personal case. Vitamin C, you cannot go wrong. You you cannot over those of vitamin see because there's a water soluble between. So yeah, definitely you can go through it. Mean see, especially for immun boost as well. I would say as a general rule, probably a thousand milligramma day would be a good sufficient amount of vitamin see. Yeah, those are the general advices I can give about again, keep in mind we all different individuals and may I mentioned something very, very important here. We have to really take in into consideration the state of our gut health. So gut health is so important.

A skin help. They are related. You can see when you see someone's skin, you can see what's happening in their guts. It just always the case. So we so important because, you know, if you have microbioming balance or if we have liky gout or anything else going on, we have to work on repairing the gaps because even if we do take supplements, this will not make any difference. Or if we take up show supplements form, they will not be absorbed. So maybe we should go for liquid instead or patches. But again that would really really depend on each individual person and case. Sorry, if somebody has got issues, what would be the key symptoms that they be experiencing if they need to focus on their good health. Yep. So mainly is bloating gas and also, you know, any hard burn or any like feeling of indigested food. Also bowows, I have to say, ladies, bowels are very important because you know and you can really if you have daily bowel movements. That's that's how you should be. But also you have to watch out. That's a very delicate topic here, but I have to mention you have to watch out the consistency and color and so on, because that's really like the map of your gut health and it's so important. Also, skin, as I said, when you look at someone skin, you can really see. You know, sometimes when I'm on a tube or I'm somewhere and I just look at people and I'm like, oh, really, really really needs you know, yes, yes, yea being on a train with you, Sumono, because I think I know perfect I need a lot of help with my gut actually, and something that I learned from the course that you delivered, which is fantastic, was all about broth. Yes, I've got straight to it. So I made my first potcross a couple of weeks ago crazing. Yeah, so it because we're fasting at the moment. What I've done is I it wasn't a popular choice with the family, but I'm could do made everybody drink just a little bit at the point where we break the first because that's where we've got an empty stomach and hopefully it will go straight through and line the gut and do what it's supposed to do. Yeah, absolutely, because bone cross is very, very reaching Amano acids and Collagen as well, and it does repair gatlining. So that's why you can see the fact and also Collagen will help with yours. Can help very important. You to into which I forgot to mention here before. It's Biotin as well by UIN and Beavi Tamins. They're very, very important for the course can health as well. Yeah, but Tom you get a lot of these vitamins. When you're purchasing these vitamins. There's a multitude, as sea of vitamins, if we wanted to just kind of know which grants to start with. And of course there's some of them. I've noticed, for...

...example, vitamin C very often contained, think, and then you have other vitamins that contain the beaver two means along with I don't know something else. So where do we kind of start with that, and can you offer advice, if ice, on your website or something that people can have to go to? I'm happy for people to contact me on instagram. Just send me an email and I can I can give some general advice, but again it's down to the individual and I will keep repeating that because there is no general rule. But brand I would go for food grown supplements such as Viridian or terror Nova. They are fantastic because the form of the supplement is very so basically, when we ingest synthetic supplement, it doesn't really do much because the body doesn't recognize the form of the supplement and then you can actually have adverse effect because you can actually your in your system and your body can start fighting as a foreign practical because it's not recognizable for your body, whereas if you if you ingest a food grown supplement, then you will, you know, your body will recognize it because it's a food delie words, food extracted and it will be absorbing it. Saying that, if we have a certain medical condition here which we need, for example, high those of vitamin D or anything, you might select a different supplement. But for general health food grown like Para Nova and theridion are fantastic, fantastic. Yeah, so, considering that people are on very tight budgets at the moment, just because the situation is what it is, if they were just to go for like a baseline overall general health kind of vitamin, which one would you recommend? General Health Vitamin? I would just recommend, you know, the Redi and daily. They have really, really good just daily, daily boost and also vitamin C between see, as I said, tag thousand milligrams of Vitamin C and absolutely to just go into now, different skin types, absolutely my kind of looking at when we are looking at different skin types. Please see that. M Yeah, absolutely, we hare a lot about dry skin and dehydrated skin and we find a lot of the time consumers and people in it, just generally the general public, use them interchangeably. But I believe there is a difference between. Yes, there is a huge difference, huge difference. Basically, skin is, you know, the type of skin is mainly determined by genetics. Saying that, can it can also be influenced by many and internal and external factors as well, as you did say here, very important and often confusing for people dating that, Oh, my skin is dry and dehydrated and it's the same thing. It's not the same thing, although we can, we can have dry and dehydrated skin, but there is a major difference. He is that dehydrated skin is the lack of moisture in skin, whereas dry...

...skin is really like dry skin, and you can you can see the different friends because the hydrated skin looks really dull and you know it's not necessarily actually all the skin can be also dehydrated Yasolutely, and it did happen to me in the past where I never had dry skin. Never my skin is mainly combination where I have oily t zone and then kind of dryer on on the cheeks. But my skin was extremely dehydrated, and I'm talking like few years back, and I had exactly the same feeling and I was buying products for dry skin and it was making it even worse and when I started being aware of the difference. Actually it's very important that you had rate dehydrated skin at a very deep level so that you can restore moisture and you can really really see results. And very good tip here for dehydrated skin is to use toner. Toner like Roastner, for example, because most of the toners we buy on the market they are they have a Ph of five point five, which is exactly the same as the skin, so it keeps it locks moisture. So it's really, really good to use that before any any moisturizing of any sort. Yeah, so Turner, so to interrupt you, what kind of things should you look for? Would you recommend a natural sort of floral hydrosol, or is there a specific kind of things that we need to look for when shopping for a turner? I would just go with simple and pure rose water. That's all. Yeah, nothing added, nothing more. That's that's the best corner I have ever used and with the best effect and is the cheapest. So I would not choose any other torn or, to be honest, because rose water, pure rose water. It's, as I said, cheap and it's fantastic for all skin types. So I would go for that one definitely. We know the benefits that rose essential oil has on the skin and look like of that. It goes to figure really, so it's great and it's also great for all skin ages. So it absolutely as the board. So that's something that's worth remembering. Really absolutely. The beauty of going with a floral water is you could probably mix it up. So, for example, you could have the rose, which is a great generic or rounder for everyone. But I guess if there's certain sense of Seton properties you're after, you could probably opt for maybe an orange blossom water or a lavender water maybe in the evenings to help you drift off to sleep. Absolutely, Yes, definitely, definitely you can. You can mix it. Also, we have, you know, oil skin. So oil skin. Another huge misconception here about all oily skin is, oh, I have oil skin, I'm not going to moisturize it or I'm not going to use any facial oils. Actually, that's wrong because actually by using, by moisturizing all the skin and by using the right oils for oil is skin, you can balance the sea...

...boom, because if you dry it out too much, your skin will produce more sea boom and it will become even more oilid than normal. So it's very important to keep oil skin hydrated as well. Roast onner is another fantastic you can it has great effects for oil skin. Another type of skin which is very, very common nowadays. It's sensitive skin. So that skin which is very easily irritated by anything, and especially pollution, and that can really influence sensitive skin. So sensitive skin has to be really looked after with care. Mainly protect from, you know, sunlight. Make sure you protect from sunlight. Also keep it moisturized and use more neutral products, I would say, not to have a not to light, just kind of the perfect balance. Another type of skin which we see often, especially with acne, is in flame skin. Okay, so that's basically you can you can see the difference between inflamed and sensitive, because sensitive skin is not inflamed all the time, but it's more kind of reactive to certain external factors or internal factors well as with inflame skin, it's constant irritation, like redness, eachness, mainly. You can find that with acne and Rose Asia and so on. Yeah, and in play skin would conditions like Exema and serrices come under inflame skin. So I guess it's very painful and I mean, what's the best way to look after skin that is inflamed? So it's very important to balance the skin. microbiome very very important. Again, nothing too heavy, not to irritate the skin, very very light skin regiment. Just look after skin and keep it moistured and most of the time inflame. Skin. Has Internal issue. So work on the internal issue, especially it siasis and Exema, for example. We've got the gut help and between the essential fatty acids, metabolism is impacted there. So it's very, very important to consider all those factors. Yeah, and we are've actually had some. My son actually had really bad exema to the extent will we had become really reliant on steroid based screams at times and it would flare up a lot and what we did was actually address his is gut help. So we literally detoxed his guard and I think because we didn't actually receive any proper medical advice, we was all sort of trial and error. But what we did was we limited certain food groups, we did the bone broth and we healed the gut and what we discovered was he had an intolerance to Gluton. So we abstaining from gluten for quite some...

...time. We healed it. We had talked it up in lots of probiotic lots of bone broth, kept away from gluten and have now actually started reintroducing gluten into his diet and it doesn't flare up a Eximer. That's fun time, fantastic, you see, because exactly you repair the Gatlining, and that's the most important that, if you have an intolerance, you can repair your gut lining and then continue to have something that you were previously intolerant to. Yeah, yes, except if you are, let's say, CELIAC or anything else which is out immune and completely different. But yes, is very important. And again I come across so many clients and I just cannot stop telling them enough how important it is to consider repairing the gap, because people are going crazy nowadays with foot intoller US testing, and you know, I've Losten told us I'll just is not enough just to remove what you're intolerant to. Is Important to understand why, why your bodies rejecting it or why your body is reacting. Are you lacking the digestif enzymes to actually digest a certain foods, or is your gut lining, you know, damaged and you need to repair it, because with gluten especially, what you found in the case of your son, I assume, because gluten has it's a protein, basically, and it's so big, such a big molecule, that it leads through the gut lining into the blast room. And create all sorts of problems and reactions and so on. So what you did is you repaired, you steal the gut lining and the protein cannot go through any more and it cannot go in circulation and actually cause a reaction. So that's it. That's why it's very important to consider here not only removing certain foods but actually repairing that lining, and this is the only way how you can see results, and also introducing Digestif enzymes just to make sure that you digesting food properly. Okay, and how long did this take you, rubbier and Simona? How long does it kind of generally take if you're kind of looking at this kind of repair sort of program again, it really depends on each individual and I'm sorry keep prepeating myself, but that's as the case. It really depends what level the damage is at. It really depends if there is any other condition going on. I would say in the first five to six weeks of following certain protocols you can start seeing results, but probably it would take about twelve weeks to really really see a huge improvements. I would say that's as a general rule. Again, it's really dependence on individual okay, is that how long you found it took rubbier. Actually, we had not introduced gluten and it was only introduced because he was adamant that he wanted to start eating it. So we didn't realize I could actually re introduce it. So we went through this whole okay, Mermo, gluting in your Giet. Let's repay your guard, let's heal it with all the sort of protocols that Simona was talking about, and...

...it must have been a good year, a year and a half, that he was not having gluten right, and then gradually he started introducing it into his diet without me knowing, because he's sixteen, and then he sort of said, mom, you do realize I've been having gluten and my exemas okay, and that's when I then, obviously, prompted and doing did a little bit more research and realize it could just be something as simple as he had a leaky got we repaired the gutlining and now he's able to eat glutin and tolerated and it's not like he said. His body is not attacking the proteins and it's not flaring up any ex Ama. Absolutely, I'm very important here. With exemized vitamin D very, very important, although they are not many clinical status, I have to say, to prove the efficacy of vitamin D I. We see great results with vitamin D on skin, in skin help overall, but mainly I geema, because between these immune modulator and recently, as the wise actually considered more and more on a immune condition which starts with the Gout, which you did repair the Gat as you said, but also considered between India as well. It's very, very important for seeing results and ensuring optimal levels. So the best reach again between the is obviously getting lots of St night, but living where we do in the UK, that's quite limited. The recommend in situations where you're not able to get it naturally from some what would you recognize? So before actually I would first recommend you test your between levels before you take any supplement, because vitamin the spot soluble supplement and you can you know, you need to make sure you actually need it. As you said, we live in the UK, so all of us we do need it. However, still I would test before you take any supplement. Optimal levels from naturopathic perspective and function whydicine perspective is around seven Thousan two hundred and seventy five you needs, whereas the Gip you would say even if you have forty still okay. But for optimal levels I would say seventy five is the MAT is the for the black test results. I'm talking supplement. If you do take supplement, it has to be with it has to you know, the between d not capture warm but with fat because it's fat soluble. It has to be in drops, diluted in any source of let's say olive oil or the really and actually has between D, which is quite good. So yes, that's what I would say. But again, maybe in winter you need a higher those whereas now try and get it from sunlight. Just go out and make sure you know, your face absorbs as much as possible. I would say twenty to thirty minutes a day is perfect. So mainly winter we definitely would need to supplement. But again, try and...

...test yours your levels. Yeah, and what's the best way to get tested? Is it just to literally just go down to your GPN US them to give you a full blood test, and that's very tricky here because the chip is they refuse most of the time to do it. Yeah, because of many, many different reasons, and they would often say, oh, just take a supplement, we all deficient, whereas I would not do it without actually testing. You can just order their finger prick is still by any chess, I think any just burning them or I'm not quite sure, but it's quite cheap. Is Run thirsty or forty pounds and I think you can get top Amazon. It's a home kit. You just finger break, test your you know, send it off and it will give you the results. If you can get your GP to test, that's fantastic and it will be the cheapest, but if not, I would yeah, I would do that. Really should. which walk quickly about skincare routines. Then absolutely think a sort of essential steps in a good routine. And of course now we port time, so there is no excuse. Yeah, absolutely, absolutely. So very important is to start with cleansing the skin, which is, you know, using a natural cleanser like skin cleanser, wash your skin morning and evening. Obviously it's very important, just maybe before cleans with mistiller water or something neutral, and then with with the face wash actually, and then I would apply at Horner roast honor and a moisturizer for overnight and then they moisturizer as well. I think those are the main steps. Face Masks, I would highly recommend, probably two to three times a week, depending on skin type, and the mask would vary depending on on the skin type. But I would say with the skin masks you can really go natural. Like I don't have a single store bought face mask, to be honest, because I either use yogurt, which is fantastic. Like yogurt is like the effect is just unbelievable and actually yogurt can balance the skin microbiome. I would use honey, oh, though not not with all skin types, because honey can irritate the skin, but if you do have normal skin, you can. I would use must avocado with olive oil, as I said, fantastic for dehydrated, sensitive and dry skin. And so those are the main steps. I will pay amazing. Do you recommend then? What's your feeling on oil based cleanses? Yes, they are quite good because actually oil dissolves, you know, dirt and from the skin, so that's really good, also for makeup remover. So yes, I would go for for oil based. Yeah, absolutely you can. Yeah, okay, so I remember at she's something kind of jumped out at me while we were talking from the course. I remember you kind...

...of mentioning cast oil combined with her humble oil, which makes quite a good cleanser for skin, and so so I kind of had a go at that and it seems to work quite well actually. Yeah, absolutely, absolutely, and especially for as we were saying, the cast role was very good for acne from skin as well. Okay, because it's really cleans and it's more, it's kind of the more it's very neutral and universal kind of oil to use for cleansing. Okay, amazing, funny, because cast roils been used and throughout the centuries in young country that we come from. It's good for everything, isn't it? Absolutely, absolutely. Yeah, it's quite a good one tool. That's been fascinating, isn't it about? Yes, yes, absolutely, absolutely. Yeah, thank you so much for all your was there anything you wanted to add, Propia, no, I'm good. I'm that was actually so beneficial. It was really, really and this is a kind of topic that you never have enough time to talk about. Absolutely talk about you with you, the information that comes out and then what you can relate to. It's like it's like amazing. So yes, absolutely, and I have to I have to say, ladies, like, as I said, as a nutritionist, and you know, I'm always very cautious about not only what I evil what I put on my skin, and when I came across your brand, I was really fascinated, I have to say, because it's so natural and pure and, as I said, it has great effect and also, you know, I can see your passion into it and that's fantastic. That's why I was really happy to be able to help and share my expertise and and, you know, support your brand, because I highly recommend it. Actually, thank you one so so manna. Could before we and wrap up the episode, can you just it will people who are listening, if they wanted to be chat to get in touch with you. What's the best way to do that? The best way is still go on my instagram, which is well and there's me, and just email me on the email boxom and then we can take it from there. Yeah, but be relazing herbuous faboms. Thank you so much for your time. It's been absolutely amazing and we really hope to have you on again maybe sometime in the future. Absolutely, it was my pleasure, ladies, absolutely so much. Stay safe and well and GO SLEEP SOON.

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