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035 - Transform Your Health with a Plant-Based Diet: Olivier Mondo’s Journey to Reversing Chronic Disease & Losing 77 Pounds
2 Plays1 minute ago
In this powerful episode of Vulnerability Muscle, I sit down with Olivier Mankondo, a renowned weight loss and wellness coach, speaker, and author. Olivier shares his life-changing journey of losing 77 pounds (35 kg), reversing high blood pressure, chronic pain, and fatigue, and slowing the aging process—all through a plant-based diet and holistic lifestyle changes.
Since adopting plant-based nutrition in 2016, Olivier has not been sick a single day and has helped hundreds of people achieve optimal health and vitality. His approach combines mindset, nutrition, and intermittent fasting to help others lose weight naturally, boost energy, and eliminate chronic diseases.
If you’ve struggled with hypertension, high cholesterol, obesity, or low energy, this episode provides scientifically-backed insights and practical strategies to reclaim your health and longevity—without medication.
Resources Mentioned in This Episode:
📖 Plant-Based Nutrition: How It’s Going to Change Your Life by Olivier Mankondo – Available on Amazon: https://oliviermankondo.com/my-book-funnel-ebook-sales-page
FREE GIFT: Lose Weight Naturally & Improve Your Health!
Olivier Mondo’s Three-Step Weight Loss & Wellness Program:
1️⃣ Adopt a Winning Mindset: Shift from willpower to “why” power—find a meaningful reason to change.
2️⃣ Eat a Whole-Food, Plant-Based Diet: Focus on fruits, vegetables, legumes, grains, nuts, and seeds.
3️⃣ Incorporate Intermittent Fasting: Give your body time to heal and regenerate naturally.
👉 Download Olivier’s 7 Proven Tips for Weight Loss & Wellness: https://oliviermankondo.com/opt-in
Work With Olivier Mankondo & Start Your Health Journey Today
🌍 Website: www.oliviermankondo.com
📞 Book a Free Discovery Call: https://tidycal.com/oliviermankondo/discovery-call
Recommended
Transcript
Natural Healing Instincts of Animals
00:00:00
Speaker
You will see that it's only human beings who don't listen to their bodies. But when you look at all animals in the animal kingdom, when an animal is sick, the first thing that it will do is to stop eating. They will just lie down and sometimes they will drink a little bit of water. Because like I've told you, is that the the body spends 80% of its energy trying to digest the food. And when, for example, you are sick, the body needs that energy to heal you because the body is self-healing.
00:00:28
Speaker
And that's why Usually when we are sick, we don't have appetite. The body has the wisdom and it doesn't want you to digest the food, so it will use that energy to
Introduction to Podcast Themes
00:00:37
Speaker
heal you. Welcome to Vulnerability Muscle, the inspiring podcast, challenging norms, and helping you redefine vulnerability as a strength.
00:00:45
Speaker
I'm your host, Reggie D. Ford. Each episode of Vulnerability Muscle dives into a variety of topics such as mental health, social issues, and mindset shifts. We explore the power of vulnerability and fostering meaningful connections, healing, building resilience, and promoting personal growth.
00:01:05
Speaker
Sometimes these conversations are uncomfortable, but good workouts often are. So join us and flex that vulnerability muscle. Welcome, welcome to another episode of the vulnerability muscle.
00:01:18
Speaker
I am so excited for you to meet this guest.
Olivier's Health Journey and Plant-Based Transformation
00:01:20
Speaker
i am here with Olivier Mankondo, who is a speaker, an author, a weight loss and wellness coach with a passion for helping people achieve optimal health.
00:01:32
Speaker
ah ah Olivier has been able to lose 35 kilograms. And for my folks in the States, that's about 77 pounds in nine months. ah He's reversed all his chronic diseases and slowed down dramatically his aging process after adopting a plant-based nutrition.
00:01:50
Speaker
Since 2016, Olivier has not been sick a day and has since helped hundreds of people create an amazing level of health and vitality through his talk and his health coaching.
00:02:03
Speaker
He has completed the training program for weight loss loss coaching accredited by the International Association of Therapists. He is also the creator of the three-step weight loss and wellness program, which I cannot wait to hear about.
00:02:18
Speaker
And the author of the book, The Plant-Based Nutrition, How It's Going to Change Your Life, which has been translated into French as well. On a side note, Olivier can speak four languages, including English and French.
00:02:32
Speaker
Olivier, welcome. Thank you very much for having me, Reggie. I'm really, really deep delighted to be here. I am delighted to have you. And i was just briefly mentioning to you before we got started that I had a doctor's appointment yesterday, my annual check-in, my physical, whatever you call it as an adult.
00:02:53
Speaker
But i i was um i got some labs drawn, some blood drawn to check on some of my vitals and my health signs. And i think since I was 18, I've had know borderline high blood pressure, hypertension,
00:03:08
Speaker
and um and also like cholesterol. ah And I have been and active person. I've worked out my entire life, done cardio with weights, with yoga, with all different types of workouts.
00:03:23
Speaker
um I will say that my nutrition over the course of my life probably hasn't been the best, but in the last, I would say four or five years, I've definitely improved that and tried to adopt a more plant-based diet for myself.
00:03:39
Speaker
But yet those numbers, the blood pressure and the cholesterol were still higher than I wanted them to be yesterday. And so I'm excited to have this conversation for myself personally, but I know there are many people who are going to benefit
Segment: 'What Comes to Mind' and Views on Vulnerability
00:03:54
Speaker
from this. So thank you for being here. ah Thank you very much for having me again. Thank you.
00:04:00
Speaker
Yeah. Was there anything that I missed in your intro that you want to highlight any new things that you're currently focused on? and No, I think you, you, you say everything about me and yeah, I'm really pleased with that. Yeah.
00:04:14
Speaker
Okay. Well, I want to hop into a segment called what comes to mind. was just three simple questions. I think they're simple, but three questions that, uh, the first thing that pops in your um head, you, you let me know what you think. Okay.
00:04:28
Speaker
Yeah. All right. So what comes to mind when you hear the word vulnerability? Yeah, when I heard the word vulnerability, it comes to me something like um being... um
00:04:44
Speaker
Being open, being honest, don't ever put ah a facade or a mask, ah being um ah yourself, being true to yourself and stuff like that.
00:04:56
Speaker
And if you can show your weaknesses, that's that's fine. And that's that's what comes to my mind. Nice. Yeah. Being open and often. I love that. I love that. What do you do to center yourself if you're ever feeling overwhelmed, stressed or depressed?
Meditation and Childhood Memories
00:05:12
Speaker
Yeah, what I do is I do i meditation because when I do meditation, it really calms me down. ah can go inwards and this is really a the therapeutic for me to to to do meditation.
00:05:25
Speaker
Yeah, I'm curious. What does meditation look like for you? Is it completely ridding your mind of all the thoughts or are you focused on anything in particular? What does it look like? Yeah, for me, what I do, I ah try to... and to pay attention to my breathing some because it's very difficult to be without any thought. It's very difficult.
00:05:47
Speaker
So every time when I start wondering, my mind starts wondering, I will ah come back to being concentrated on my breathing. so So that's basically what what I'm trying to do when I'm i'm meditating.
00:06:00
Speaker
Yes, yes, I love that. And then lastly, what is one of your favorite childhood memories? Yeah, for that one, I can say, I remember when I was young, and my dad bought us, for me and my brother, ah football table.
00:06:18
Speaker
And this was really, really great because we had doing a great time, especially at that time, it was very expensive. And my dad was able to buy that for us. And we had a great time with that. Our friends were coming to our house, playing with that. We we did some tournaments.
00:06:35
Speaker
So it was really, really great. Nice. That sounds like a lot of fun. You said it was you and your brother. and Did you have any other siblings? ah Yeah, I've got to two ah two sisters. So two sisters and one brother.
00:06:48
Speaker
Nice, nice, nice. what was what was What was life growing up like at home? Who who was around? what were the influences? Yeah, so when I was growing up, and ah back then, when I was growing up, there were no computer games, no video games.
00:07:04
Speaker
So we were, because I grew up in Africa, and over there when I was growing up, in a Democratic Republic of Congo. Okay.
00:07:15
Speaker
In Central Africa. So when I was growing up, there like I said, there was no computer games, no video games. So we were forced to play outside, running around, climbing trees and all that, which is completely different from the kids of today where I glued to the screens.
00:07:30
Speaker
ah So it was ah like that. And I even remember when it was, for example, the summer holiday at 8 a.m. I would be already out at our meeting point with my friends. so We would start ah playing football ah in the afternoon. Maybe we'll go c climbing trees and all that.
00:07:46
Speaker
And maybe during the weekend, we will go for we go hiking. We will pack our food, some soft drinks, and we'll be walking for hours on end. And for example, when we will see a river, we will start ah swimming. So it was really, really fun when wow I was growing up. Yeah.
00:08:03
Speaker
Yeah. It was very active. It's totally different from the kids of today where the screens take over. The screens are um are doing a little bit too much today. But I love to hear that. Like just being out, being in nature, being with your friends. That sounds like so much fun. And ah so but you're you're currently in France. Is that right?
00:08:25
Speaker
No, I'm in the UK. and know you're In the UK. Okay. yeah Okay. Nice.
Life Journey: From Congo to the UK
00:08:30
Speaker
What was that? Tell me, how did you get from from the Congo to UK?
00:08:36
Speaker
Yeah, so what happened is that the obviously when I was growing up, I was not exposed to any animal product, dairy product and all that. so I was very, very lean. So what happened is that because when I was growing up, I wanted to become a pilot.
00:08:51
Speaker
And obviously in Congo, it's ah difficult to do that. You can only have your private pilot license, but you have your commercial private license. You need to go elsewhere. And that's why I left Congo.
00:09:04
Speaker
I went to South Africa. I spent a year over there and then I came to the UK. But ah it ah in the UK, it was a very expensive art to have 29,000 pounds, ah which is maybe something like 45, maybe 40 US dollars or something like that.
00:09:22
Speaker
And I didn't have that. And what what my my plan was, because when I was ah yeah back in Congo, i was working as a air traffic controller. So my plan was to come to the UK.
00:09:33
Speaker
ah start working as a health traffic controller and then ah save up some money and do my pilot training. But ah because I came from Africa, they told me that my diploma was not recognized. So um it was difficult for me to do that. So I had to start from scratch.
00:09:48
Speaker
Wow. Wow. yeah That's demoralizing because you obviously were were well positioned and well trained. And to not have that recognized, I'm sure that was difficult. So, and then did you continue on that path? You said start from scratch. Did you continue on that path when you were in the UK or did, is that where the shift happened?
00:10:08
Speaker
Yeah, that's where the shift happened. What happened is that that' starting with and I was working as an air traffic controller and I started with a manual job. I was working in a company called Canadian Pizza where I was making pizza, mind you.
00:10:22
Speaker
ah mi I was working as a air traffic controller, so started from there. And then ah after that, I went and worked for a um ah supermarket. And then I said to myself, no, I can't continue like that. I need to find something else. And then I trained as a ah computer technician and starting to look for a job as a computer technician I couldn't find. And then I was able to find a job as an optical technician.
00:10:48
Speaker
And I worked in that industry for 17 years. Oh, wow. Okay. That's, that's really cool. So I'm curious, like, how did you, how did you go from, from that to being ah a coach, a wellness coach, a weight loss coach?
Health Decline and Rebirth Through Diet Change
00:11:04
Speaker
What was that? Was was there a pivotal moment in your life where that became the the spark for you?
00:11:10
Speaker
ah Yes. So like I said, when I was back in Congo, I was not exposed to a lot of animal product, every product and processed food. But when I came here in the UK, I had that. ah It's like how I was trying to catch up.
00:11:23
Speaker
ah So I started to eat a lot of that. For example, at every meal, I will have some kind of animal product. Maybe in the for my ah breakfast, I will have salami, bacon, something like that.
00:11:36
Speaker
i at lunch i would have some chicken or beef or so every single ah meal i would have some kind of animal product and i was eating ah too frequently so for example until midnight i will still have my bottle of coca-cola with some biscuits some cakes and stuff like that yeah and that's why i are starting to develop a lot of ah chronic diseases and one of them just like you i was suffering from high blood pressure And people need to know that high blood pressure is a very dangerous disease.
00:12:07
Speaker
And 50% of people who suffer from cardiovascular diseases or problem with the kidneys, it's because of high blood pressure. So it's a silent killer. And I even remembered there was a day I was waking up at 3 a.m. m with a sharp pain in my chest.
00:12:23
Speaker
And the people at home, my family had to call the ambulance. They came to pick me up and over there at the hospital, they told me that my blood pressure went through the roof. So it's a very, very dangerous disease. And apart from that, ah had massive headaches every day or every other day.
00:12:41
Speaker
And in fact, have to have some painkillers in my wallet all the time. yeah And apart from that, ah had dandruff, chest pain, back pain, abscesses, joint pain, and a lot of dental problems because of my bad eating habits.
00:12:56
Speaker
And that's why, for example, every two to three months had to see the dentist. yeah And on top of that, I was always, always tired. So for example, on the day where I had to go to work, I would drag myself out of bed. And on the day where I was off work, I would sleep until 1 and So that's that's how my life was. And I was lost. I didn't know what what what's to do.
00:13:17
Speaker
But like everybody else, I went to the doctor and the doctor told me that I would be on medication for the rest of my life. And even though I didn't know what I know now, I said, no, I don't want to to go on medication for the rest of my life. I refused.
00:13:31
Speaker
yeah And the doctor asked me, OK, what are you going to do? I said, okay, I started to think and I said, okay, I'm going to ah do martial arts. So basically what happened is that I joined a karate club.
00:13:44
Speaker
I was there for four years thinking that by doing karate, my blood pressure will calm down, but there was no changes. It didn't budge. So I was completely lost. And one day out of the blue, I was just watching a program on YouTube and that there was a ninja yogi who suggested that by stopping eating animal product, it was possible to reverse 70% of the chronic diseases.
00:14:08
Speaker
Wait, wait, wait. Rewind that back because that's a big number. That's a big number. Say that again. So he said that if you stop eating animal products, it was possible to reverse 70% of the chronic diseases.
00:14:24
Speaker
Wow. And because my health was pretty bad, I said, okay, I'm going to try that. Wow. So it was a Wednesday that I watched the program. On Thursday, I came back from work. I had my last meal of meat.
00:14:36
Speaker
And on Friday, I went cold turkey. Wow. So what's happened is that after four months of me changing my lifestyle, I went back to the doctor who told me that I will be on medication for the rest of my life.
00:14:48
Speaker
And my blood pressure was completely gone. And after nine months, I was able to lose 77 pounds and all my chronic diseases completely disappeared. So no headaches, no back pain, no abscesses, no joint pain.
00:15:02
Speaker
I didn't have to go and see the dentist anymore. And For the past nine years, I've not been sick a single day, not even a headache. And for the past 10 years, I've not taken a single pill, not even aspirin or paracetamol.
00:15:18
Speaker
And on top of that, I've been able to slow down my aging process because a lot of people, when they see me, they think that I am in my late 20s, but I'm actually 55. Shut up.
00:15:30
Speaker
No way. Look, if you are not watching this, go to YouTube so you can watch this and hear what this man just said. He's 55 and you would never in a million years guess that. Wow. Wow.
00:15:45
Speaker
And if you see, yeah you can see that that's the way I used to be. Wow. Wow. A before and after picture. Oh my goodness. that ah That is tremendous. that What a transformation that you had. and and and one thing I want to point out is like, I like how, i don't know, I like it. most Many people may not, but I like how you refer to it as as animal product.
00:16:10
Speaker
Because I think if we think of it as animal product, as opposed to just meat, meat is what we've consumed. We eat meat, but animal product makes me not want to eat that. animal product makes me feel like I'm doing something that's cruel. And I even like just thinking about the animals, my dog and my life. Right. And, and just animals in general, when I, when you look into the eyes of an animal, it's very hard to be like, I'm going eat you later. Right. I'm going to just eat you up.
00:16:38
Speaker
And, and sometimes I feel like it's just, uh, I, you know, I know there, is there is ah philosophy both ways where, you know, there is a ah need for me where there isn't.
00:16:48
Speaker
Um, but, And especially like dairy and and other byproducts of meat, I just, I don't know. I don't know. I don't like them. I don't like them currently today. So I feel like that is easier for me to give up than actual animal product. But Like you said before, when you move to the UK, it's a part of every meal.
00:17:12
Speaker
I didn't think that a meal was a meal if it didn't include meat. Like if I was just eating vegetables, I was like, okay, just had a snack or something, but it wasn't a meal to me. And that has totally shifted in my life where I can eat, you know, plants for a whole a whole week and and be full and be energized and all of that. And so, um and and it sounds like I can do a lot more if I continue that. So that is that is amazing.
00:17:35
Speaker
Ah, um um I'm making a change. you' You've inspired me. ah I'm taking notes, too. So y'all take notes if y'all hear anything that stands out. But yeah i'm I'm curious.
00:17:46
Speaker
you So you did a cold turkey. Is that something that you would recommend to other folks is to to cold turkey, go out
Detox Symptoms and Intermittent Fasting
00:17:53
Speaker
and do that? And and if so, how did you do that in a sustainable way that didn't ah where you weren't losing new nutrients and that you were getting from those animal based products?
00:18:05
Speaker
Yeah, so ah first of all, I will not advise anybody to go cold turkey. That's not a good way to do. Because what's happened is that ah after going cold turkey, the week the following week, my situation got worse.
00:18:22
Speaker
I had more cold sore, more headaches. I had headaches for three days that I've never had in my entire life. I had lots of lots of detox symptoms, and more cold sore, my jaw starting to ache even more.
00:18:35
Speaker
And here here, even at home, my family, they asked me to stop because it was a really, really bad. But because I really trusted that Indian yogi, I said, no, I'm going to continue.
00:18:47
Speaker
And what's happened is that after a week, all these symptoms disappeared, are starting to feel a lot of mental clarity, a lot of energy and stuff like that. And what people need to understand is that when you ah go cold turkey like that, your body will find new energy.
00:19:02
Speaker
And the body will now, with that new energy, the body will go ah deep in your into your tissues and start extracting all the the toxins and all that and will dump that in the bloodstream.
00:19:13
Speaker
And that's why people will have detox symptoms. They will start feeling bad. For some people, they can have diarrhea, they can have headaches, they can have mood swings, they can have fatigue. So there's lots of and lots of stuff that can happen.
00:19:25
Speaker
And for most people, they will say, oh, no, it's not working. while it's working but they just don't know that and that's why i will ask people to uh do that uh gradually so that they don't go through all these detox symptoms and the way that i was ah making sure that i have and all the nutrients and all that, is that when you look at all the ah plant-based foods, they've got all the nutrients. It's just the mainstream media that has told us that or when you eat a plant-based food, maybe you will not have enough and ah protein and stuff like that.
00:20:00
Speaker
But the problem is when you look at stuff like ah beans, lentils, chickpeas, they've got loads and loads of protein and people just don't understand that. And basically the key is to eat a variety of ah food and you all your ah protein, and I mean, all your nutrient requirement will be met.
00:20:21
Speaker
It's like, for example, if you look at the gorilla with whom we share 99% of the same DNA. But when you look at gorilla, they eat fruit, vegetables and tender roots. They do not eat meat.
00:20:32
Speaker
And they're as strong as can be. And they're very strong. Yeah. Very powerful, very muscular. And because we have the same, ah we share 99% of the same DNA, which means that our digestive tract are practically the same.
00:20:45
Speaker
So we don't need to eat meat. We are not designed to eat meat. Why do you think media or our societies have have made meat such a staple in diets? What do you attribute that to?
00:21:00
Speaker
Basically, for me, ah maybe a lot of people might be, will think that what I'm saying is a little bit controversial. But for me, I think this has been done on purpose because when you look at the pharmaceutical industry, it's the biggest industry in the world and they need, they, they,
00:21:20
Speaker
need sick people for that industry to strive so there's no reason for you for them to give you the good information they will give you conflicting information so that when you continue to eat meat when you continue to eat the wrong food you continue to eat processed food and all that dairy product you will be sick and when you are sick you will seek them medication and when you take one medication that medication will a will give you some side effects and to come back that side effect you will have to take a second one And yeah basically you get into a loop where you start adding more and more medication and until ah your body becomes toxic and you will, it's not going to be able to take it no more and ah maybe death will happen.
00:22:03
Speaker
Yeah, i I have a lot of friends and and people, even my wife, my wife's a doctor and um some other medical folks in my life. And one of my mentors is ah is a doctor and he's like, you know, the the it's it's poison. It's little bits of poison that goes in, it's penetrating a specific thing, but at the at the same time, it is a little bit of poison that is going inside your body with the medication.
00:22:29
Speaker
um with a specific purpose. and But like when you say that, like I think about you know some of the medications that that ah the side effects list, especially here in the States where you hear they're able to to put commercials for for pharmaceutical drugs.
00:22:45
Speaker
And it's like, here's a medication for your... bloat, I don't know. And then the side effects are, could be death, could be loss of vision, could be loss of leg. Like it's ah the list of side effects are worse than what you got. And it's like, well, let me just like deal with the bloat. I'll be cool with the bloat. Like I'm cool.
00:23:04
Speaker
So like that, that, that's very interesting. And, and I, Yeah, will yeah will even give you i will even give you an example. When I was growing up, I think when I was ah eight years old or something like that, i was living with my cousin. She was ah eight years older than than than me.
00:23:21
Speaker
And basically ah in Africa, we suffer from malaria and stuff like that, which is ah given by the bite of a mosquito. And to prevent that, she gave us, me and my brother, she gave us ah some medication. it was ah ah The name was a quinine or something like that.
00:23:36
Speaker
And basically what happened is that I don't know what went through her mind, but she said, okay, I'm going to give us to give that medication to the dog as well, because we had a small dog. And she said, okay, I'm going to give ah it to the dog so that maybe if some thieves come, they will not be able to chase them up. So...
00:23:56
Speaker
and I will give, she she gave the dog some, that little bit of quinine as well. And what's happened is that after a couple of hours, we couldn't see the dog anymore. We start looking for him.
00:24:09
Speaker
we it was nowhere to be found. And then we saw him under the sofa. When we drug him out, he was unable to stand up anymore. ah We tried to give him some food. He was just wagging his tail and then he just poo and he died.
00:24:24
Speaker
Oh my goodness. ah So you see, she gave us medication, us and the dog, but the dog was died because he was smaller than us and he couldn't handle the poison.
00:24:36
Speaker
So basically the medication is a poison. Yeah, and the quinine, quinine, I just looked this up, like and I didn't know you were going to be talking about this, but I looked it up because it was in in tonic water, and it tastes horrible.
00:24:50
Speaker
Like, tonic water to me tastes horrible. It literally tastes like poison, and I'm just like, I don't understand how people drink tonic water with alcohol and all that, and we can talk about alcohol too, but it tastes bad, but if you look up the side effects, or not even the side effects, the effects of quinine, quinine, it is horrible. you're like, ah why why are we drinking that? So that is, wow. I'm sorry that you lost your dog, but yeah yeah that that definitely illustrates a point.
00:25:21
Speaker
um'm i'm curious I'm curious what your thoughts are around ah alcohol consumption as well. So like that is that is a part of every social gathering that I can think of here, whether it be a wedding or after work or just, you know, brunch, there is always, um you know, alcohol involved. what What are your takes on that?
00:25:42
Speaker
Yeah, for me, alcohol, it's not a good thing because when you drink alcohol, what's going going to happen, it's going to dehydrate your body. And when your body is dehydrated, it's not good because our bodies are 72% water and a lot of functions to be executed need water.
00:25:59
Speaker
And basically, when you are drinking alcohol or even coffee, it's going to dehydrate your body. And when your body this is dehydrated, it's going to... basically ah not going to be good. it's going to Your body is not going to be able to execute lots of functions and stuff like that.
00:26:17
Speaker
And this is not good. So basically ah for me, I don't ah really advise people ah to to drink. Maybe for people who can't ah really stop, maybe the occasional one, that's fine. But when it becomes regular, as that's something that people need yeah really to stop if they are really health conscious, because that' that's not good. Dehydrating your body, it's it's not a good thing.
00:26:43
Speaker
Yeah. and And there used to be or there still probably is studies that that will say like a glass of wine a day is is health conscious or or good for your health.
00:26:54
Speaker
um But those studies are are being challenged today and showing that even even that one glass or that little bit of wine that you have. may not be good for you. And so i think I've leaned toward, um you know, your stance and I've, I've completely, well, I won't say completely. I've take a sip of like champagne every, every two, you know, months or so, but I don't drink alcohol um on the regular basis. and And I, it just doesn't serve me. I don't, I don't, and
00:27:25
Speaker
I don't know why it was such a huge part of my life, but it's it's felt great not to drink. It's felt amazing. My body has felt the the benefits of that. um I'm curious, was fasting ever a part of your strategy or no?
00:27:43
Speaker
No. Yeah, fasting is very, very important. Very important. I do intermittent fasting every single day. What does that look like?
00:27:55
Speaker
Yeah, so, ah for example, my first meal, it's always around 12, 12 p.m. twelve yeah pm and my last meal is at 6 p.m so for 18 hours i don't ah eat because what happened is that we've been told that we need to eat constantly constantly people and we've been told that when we eat we have a lot of it's going to give us a lot of energy and stuff like that which is completely false because what people need to understand is that when we eat 80 of our energy goes to digest the food
00:28:29
Speaker
And that's why, for example, you will see that when you have a heavy meal, after 15, 20 minutes, you start dosing off. Because or most of the blood will leave your brain area and will go to your stomach area to start the digestion process.
00:28:44
Speaker
And this is very, very important. ah energy consuming. And as well, ah when you are and when you are constantly eating, your body will ah digest food all the time.
00:28:58
Speaker
And what will happen is that the body will start producing peaks of insulin and this will create cellular aging. And when you are your cells i start aging very quickly, obviously you're going to reduce ah your your lifespan basically.
00:29:14
Speaker
And then as well, when you are digesting food, I mean, there's ah there's ah there's an enzyme which is called, there's an hormone which is called the human growth hormone, which is there for the growth of your tissues.
00:29:28
Speaker
And basically what's happened is that when you are ah that when you are your your body produces insulin, it cannot produce the human growth hormone. So the body cannot produce those two hormones at the same time.
00:29:39
Speaker
But you can see that the human growth hormone is very, very important. So if you are constantly digesting food, the body will not produce the human growth hormone, which is going to be very detrimental for your health.
00:29:51
Speaker
And on top of that, when you are... and when you are digesting food, the body cannot heal and cleanse. The healing and cleansing can only be done when you're not digesting food. It's like, for example, if you wife your car, you bring it to the garage, you can't drive it at the same time.
00:30:10
Speaker
It's exactly the same with the body. When it's digesting food, it cannot do the healing and cleansing. So imagine that you are digesting food all day long. The body will not go through the healing and cleansing.
00:30:23
Speaker
And on top of that as well, ah There's a process when you're not digesting food, the body goes through a process which is called autophagy, where it it's its own waste. So you can see that by ah not eating constantly or too frequently, you give your body a lot of time to go to the... ah the autophagy, to do the ilealine cleansing, ah to not producing the insulin, and to produce the human growth hormone.
00:30:49
Speaker
So it's very, very important to do intermittent fasting. And that's why for me, for example, every day I do inter intermittent fasting. So I would really encourage people to do that. I had never heard the that your body can produce insulin and human growth hormone simultaneously. And that that's very interesting to to hear.
00:31:09
Speaker
um So thank you for that. that that's That's really good. do you do Would you recommend, because I know some people who will do just a water fast for several days or juice cleanse or or no no intake for, I don't know, a day or two or three or more.
00:31:26
Speaker
Would you recommend those types of fast as well? Yeah, I would recommend that. But ah for example, for my own for for myself, the longest that I've done is a three day water fast only.
00:31:41
Speaker
I've done that. And for example, ah with that one, I add my nail. I think it was ah my nail here. It was completely ah damaged.
00:31:52
Speaker
And after a three-day fast, now if you look at my nail, you won't even know that it was damaged just by doing a three-day fast. Yeah. Oh, man. All right.
00:32:04
Speaker
I'm going to call you like every other day. Just... Help me with some of the things like right now, currently I my neck is is inflamed. I play like American football.
00:32:16
Speaker
ah So a lot of lot of hits, a lot of contact. um And I think part of that has has, you know, been Trapped in my body with some of the pain, lingering pain. So I give that the credit it deserves. But I think other parts of it is inflammation just from the lifestyle.
00:32:34
Speaker
And um when I when I when you were talking about headaches, I had ah a history of headaches and migraines. And just all these other things. But i am you and i the same finger, this finger right here. I had a very bad fungal infection for years as a kid there and it would never go away. i i took medicine and it eventually went away. But to know that your body has the power to heal itself in that way, when you give it that time and that that ability to is amazing. So I'm really I'm really inspired by this. I'm i'm excited. Yeah.
00:33:11
Speaker
Yeah, because when you look, for example, you will see that it's only human beings who don't listen to their bodies. But when you look at all animals in the animal kingdom, when an animal is sick, the first thing that they will do is to stop eating.
00:33:25
Speaker
yeah They stop eating. oh They will just lie down and sometimes they will drink a little bit of water. Yeah, but they stop eating completely because like I've told you is that the the body spend 80% of the its energy trying to digest the food. And when, for example, you are sick, the body needs that energy to heal you because the body is self-healing.
00:33:45
Speaker
And that's why. Usually when we are sick, we don't have appetite, but and the doctors or people, your family members, they will force you to eat while they don't understand that the body has the wisdom and it doesn't want you to digest your food.
00:33:59
Speaker
So it will use that energy to heal you. Wow. Yes, yes, yes. ah This is coming from a man who lost 77 pounds in
Three-Step Wellness Program
00:34:09
Speaker
nine months. So y'all, he is talking some some real stuff that has worked.
00:34:12
Speaker
doesn't work You came up with the three-step weight loss and wellness program. What inspired you to create that program? And can you outline those steps for us and what that looks like?
00:34:25
Speaker
ah Yeah, so what's happened, what inspired me to create that is because, like I said, it really, really pains me to see my brothers and sister being sick. And we've been told that when we grow older, we need to be sick, which is completely false.
00:34:41
Speaker
I started this process when I was 46. Today I'm 55 and my health is getting better and better. Let's go. Yeah, so that's why I wanted it to really people to know that there's a way out. They don't necessarily need to go take some medication and all that because the bad is self-healing.
00:35:00
Speaker
When you look, for example, at the animal, when they're in the forest, they've got no vets over there. But most of the time, they don't get sick because they eat the food biologically designed for the system.
00:35:13
Speaker
They are not like us who eat whatever. And ah that's why I had the idea. I said, okay, how can I help my brothers and sister? And the three-step process, the first one, obviously, is to um ah adopt a a winning mindset, the mindset, because the mindset is very, very important.
00:35:31
Speaker
Yeah, I'll take while take notes. And that's why, for example, you will see, A lot of people at the end of the year, they will take ah the New Year's year resolution. Some of them will say that, oh, I'm going to lose weight or I'm going to stop smoking.
00:35:47
Speaker
But ah in January, after a week, two weeks, maximum four weeks, they will stop and revert back to what they were doing. Because what they are trying to do, they are trying to use the willpower. And the willpower will take you so far.
00:35:59
Speaker
What you need to use, you need to use the wild power. So you need to find a good reason keep you on track. And for me, for example, say that again, not the willpower, but the, the white power, the white power, you need to find a good reason to keep you on track.
00:36:17
Speaker
For example, for me, I was remembering when I was sick, when i was I would have the flu, for example, the suffering that I was going through. For example, I would have massive headaches. My jaw would start aching.
00:36:29
Speaker
would be in bed for a week, two weeks, and I didn't want to suffer again. And that's why every time when I was ah maybe about to make a bad choice, would remind myself, Olivier,
00:36:41
Speaker
You don't have to do that. Remember the way you were suffering. And as soon as I will think about that, i will say, okay, I'm not going to do that. And for some people, maybe they can say, okay, if they've got small kids at home, ah let's say, for example, you want to see your kids growing up, you want them to...
00:36:58
Speaker
You see them ah married, having ah their kids, and you want to be around. You need to ah basically protect your health. And that's why that can be a a good reason for you to try to stay on trust. So people need to find a good reason.
00:37:13
Speaker
And on top of that, people need to understand that... ah and this is not a ah diet. It's not a diet that you do for a few days or a few weeks.
00:37:24
Speaker
It's a lifestyle that you need to adopt. And on top of that, you need to surround yourself with a so supportive community because it's ah usually a little bit difficult when you're on your own or when yeah your partner or your spouse is not ah helping you or is not ah supporting you. It's become very, very difficult for people to... and ah follow that that that life change.
00:37:49
Speaker
So that's that's the first step is to adopt a winning mindset. The second step is to ah adopt a plant-based nutrition where you eat fruit, vegetables, legumes, grains, nuts, and seeds.
00:38:02
Speaker
Because these foods have got a a lot of fiber, and this will this fiber will clean your GI tract and what people need to understand is that 70 percent of the chronic diseases start in the in in the intestine so if you are eating uh uh food 70 say of the chronic diseases 70 of them wow yes wow so when you eat ah this food which have got lots of um fiber they're going to clean your GI tract and it's going to give you a head start uh
00:38:34
Speaker
It's going to, to, to basically prevent you from having all this these diseases. And on top of that, when you are, um, when you eat a plant, a plant disnutrition, this food, they've got lots of fiber.
00:38:50
Speaker
And what will happen is that they're going to make you full very quickly and you will tend to eat less frequently and you will be able to lose weight effortlessly. yes And to the ah third step that we've just discussed is to yeah incorporate intermittent fasting into that.
00:39:10
Speaker
So there's those three ah processes. So there's a yeah adopting a winning mindset and ah incorporating intermittent fasting and ah plant-based nutrition.
00:39:22
Speaker
Wow. Wow. That is amazing. can you Can you talk to some maybe some positive outcomes you've seen in other people? Like we' we've seen the transformation that you've had and that is fantastic ah from the the chronic diseases that you were battling to the weight loss and all of that. Have you seen some significant transformations in the people that you've worked with?
00:39:49
Speaker
ah Yes. So for example, there was a woman, ah she she was ah overweight. ah She had three kids and and that she was married as well.
00:40:01
Speaker
And basically what's happened is that she was depressed because she was overweight ah and... ah She's starting to ah fall in sick a lot of time at at a place of work and the boss was not happy and he was about to fire her So she was really, really not in a good state of mind.
00:40:20
Speaker
And like I said, she was depressed because she couldn't take care of her kids because she was too... overweight She couldn't play with her kids and stuff like that. so lots of stuff going on in her life. And what's happened is that though she stumbled on my program.
00:40:35
Speaker
ah We had the discovery call and then she decided to join my program. And after ah working with her and already at that time, she was suffering from high blood pressure and she was pre-diabetic. She was diabetic as well.
00:40:48
Speaker
And she was already on five different medication. And when she started to work with me, ah She was able to lose 80 pounds. ah She reversed all her chronic diseases and she was able to stop with all her five medication.
00:41:05
Speaker
And today she's slim. ah She is not depressed anymore. She was able to go back to her work. And so that was ah ah something that she's very grateful to me because of that.
00:41:19
Speaker
I'm sure she is. That's life-changing. You've changed the course of her life and and many others. like I can only imagine just this episode alone is going to change and save somebody's life. So thank you for for blessing us with with your gifts.
00:41:35
Speaker
It's so good. you You mentioned just her depression and and being in in that state of mind because she couldn't take care of her kids. But I'm curious, this it have you...
Diet's Impact on Mental Health
00:41:45
Speaker
study the science behind the diet and its impact on mental health?
00:41:53
Speaker
Yeah, because what's what's happening is that, and for example, ah when um you eat animal product, okay, when you eat animal product, what's happening is that ah
00:42:05
Speaker
we need to look at first of all at the bowel transit time. The bowel transit time is a type that certain type of food takes to pass through system. So for example, if you eat a piece of fruit, it will take three to four hours to pass through system.
00:42:17
Speaker
You eat ah raw vegetables, it will take around 12 hours to pass through system. You eat cooked vegetables, it will take between 24 and 30 hours to pass through our system. But when you eat meat, fish or chicken, it takes 72 hours or three days bus to pass through a system.
00:42:34
Speaker
So meat passes through the system very slowly. That's why you will see that carnivores have got very short intestines. Fruit and vegetables pass through system very quickly. That's why human beings and herbivores have got longer intestines.
00:42:47
Speaker
And when you look, for example, if you take a piece of meat and you leave that outside for three days, ah During the summer after three days when you come back, it's going to be in a rotting state Wow now you look at the our internal temperature. It's 36 degrees centigrade or 98 Fahrenheit So because the meat stay in our gut for three days, it's going to start rotting ah and That's why you will see a lot of people smell bad.
00:43:16
Speaker
It's a lot of people with bad breath and They can brush the teeth as much as they want that. Oh, there's not going away because all this rotting stuff is going on inside their guts. And what's happening is that and what's happening is that when you eat animal product as well, it's going to create constipation because it's got no fiber and all this rotting stuff, all this thing will stay in your system and will be reabsorbed into the bloodstream.
00:43:44
Speaker
And imagine now that your the blood Basically, you will have foul blood circulating in your system and it had the same blood which goes into your brain. And that's how people start having mental illnesses because of that foul blood circulating everywhere and especially in their brain.
00:44:04
Speaker
But when you are eating the right food, you're eating a plant-based nutrition, there's no rotting which will go be going on in your system. It's going to be nice blood circulating and basically it's going to give you... ah you'll you'll you'll you'll be healthy.
00:44:21
Speaker
yeah So you can see the the the correlation between the food and and mental health. yeah And like i said, 70% of the diseases start in the gut, in the intestines.
00:44:35
Speaker
Wow. that that the Just the the image of meat rotting in your body because it takes so long to digest is like enough. That's enough. like um You've done it, Olivia. You've done it. don't want another animal product in my body.
00:44:53
Speaker
ah And just just before to continue, it so something else that I can add, but this is and a little bit on the energetic or spiritual level.
00:45:04
Speaker
When you look, for example, at all these animals, before they die, they go through, um ah first first of all, ah all these animals, ah They live in very confined spaces.
00:45:17
Speaker
ah For example, you look at the cows, the chicken, very confined spaces. And basically to keep them alive, they need to give them a lot of antibiotics.
00:45:28
Speaker
And when ah we eat ah those animals, these antibiotics will be passed on to us and it's going to imp impair our immune system because antibiotics will imp impair our immune system.
00:45:39
Speaker
And all these animals, before they die, they go through a lot of ah negative emotions. They go through a lot of suffering. A lot of trauma. Yes, a lot of trauma, fear, anxiety, depression, and all these things.
00:45:54
Speaker
And when they are just about to die, they start releasing loads and loads of harmful chemicals. And when we eat them, it's going to produce diseases and death. And on top of that, ah energy cannot ah die.
00:46:08
Speaker
So basically what's happening that all these negative emotions that they've been they've gone through before they die, When we eat the flesh of these animals, all this negative energy will be passed on to us.
00:46:20
Speaker
And that's why you see in the world a lot of depression, a lot of anxiety, a lot of fear, a lot of bad stuff yeah because of all the suffering that all this animal goes through.
00:46:35
Speaker
And we receive that by eating them. Yes. Like, like I, I want to highlight that point because I've heard that before and it really clicked in my brain of like the animals that we eat, like they are slaughtered.
00:46:51
Speaker
They are tortured in a way. And they, we, we think that when they die and their meat is just there, that it, that energy, like energy is not created or destroyed. It's transferred. and and that energy, that emotion, that trauma, that,
00:47:07
Speaker
is now we consume it. Exactly. And that is, that I want to just highlight that point because it it is so critical. and And I'm not trying to convince a person one way or the other to eat meat or not eat meat or eat plants. Like, do what you want to do in your life, but to have all the information, um you know, just to to, I've learned so much in this episode. Like, I cannot wait to to learn more about the work that you do, to read your book even.
00:47:36
Speaker
um You wrote a book. That is a huge feat in itself. Can you talk about your book, the plant-based nutrition, how it's going to change your life and and just who who benefits
Olivier's Book and Coaching Inspirations
00:47:48
Speaker
from that book? What will they learn from ah yes so uh in my book ah it's um it's got four parts so uh the first part uh in in the in the book i talk about the difference between uh the carnivores and the herbivores and i try to show people that human beings we are not carnivores or omnivores like ah we've been told but we are uh mostly uh
00:48:16
Speaker
Frugivores. So basically we strive on fruit. ah but i Primary food is fruit, just like the the monkeys, the bonobos, the gorillas and all that. It's fruit.
00:48:29
Speaker
Interesting. So that's what I trying to show to two people. And in the second part of my book, I try to show ah the negative effects of animal product, dairy product and processed food because they they are not good for us, especially the processed food.
00:48:46
Speaker
They've got lots of...
00:48:49
Speaker
Additive, coloring, flavoring, preservative, which are chemical substances not recognized by the body, and they create havoc. So all these foods are not designed for the human mechanism.
00:49:00
Speaker
So we need to avoid them. And I explain all the negative effects of those foods. And in the third part, I explained my transformation, the way I've been able to ah reverse my chronic diseases, the way I've been able to lose 77 pounds, ah the way I've been able to ah basically live a disease-free life.
00:49:20
Speaker
I explained that in the third part and in the fourth part. Because a lot of people ask me, okay, Olivier, what can we do now to be in good health? So I give tips and tricks ah to people that ah the way they, what they can do ah to live a good life. For example, I ask people to ah ah start drinking ah filtered water because in the water they put fluoride and chlorine, which are ah substances which are ah carcinogen substances.
00:49:45
Speaker
or For example, I would ask people to start ah taking a regular trip to the park when they get they can breathe fresher because in our home it is very toxic because of the hairspray, the electrical devices, the Wi-Fi.
00:49:59
Speaker
All these things are not good for our health. Or I ask people to stop ah using the microwave. So it's a lot of stuff that I give people advice so that they can ah really improve their health.
00:50:11
Speaker
So basically, that's what I talk about in my book in a nutshell. Wow. I love that. I love that. I hope that y'all go out and grab that book. And as you were talking, I was just thinking like, cause books aren't for everybody. Everybody doesn't read. But, um, I remember a couple documentaries that I watched. Um, one was the game changers.
00:50:33
Speaker
Uh, that was one, it was, it was looking at, you know, power lifters and people who need strength and, and, and a lot of energy. And a lot of them were converting to plant-based diets, um, and, and crushing it and, and lifting more and being stronger than they ever had been. And so that was really eyeopening.
00:50:54
Speaker
Um, and so, yeah, that's just one that I've watched and what the health is another one. What the health I think I've watched is pretty good, but um i this is this has been this has been fantastic and i want to i don't want to stop talking because i think that we have so much more to uncover but um i want before we close i want to go into another uh segment and this is just a rapid response fill in the blank and so you just fill in the blank um with whatever comes to mind how's that sound Yeah.
00:51:25
Speaker
All right. That sounds a good. Yeah. Bringing it back to vulnerability muscle. Vulnerability means to me blank.
00:51:36
Speaker
It means ah being authentic.
00:51:41
Speaker
Being true to yourself.
00:51:44
Speaker
ah Showing really what's um what you really really are instead of just pretending.
00:51:52
Speaker
And I think from the conversation, no like understanding the human and the animal nature of who we are and the authenticity of it. I think it plays well into ah the approach to a plant-based diet. When you look at ah the gorillas and the other animals that share so much of our DNA and they are true to who they are, they live healthier, they're strong. they're And so I like a like that correlation there.
00:52:22
Speaker
A plant-based diet has taught me blank.
00:52:28
Speaker
has taught me ah to live, to eat ah what humans are designed to eat. And it has enabled me ah to really live a disease-free life and to really know, to understand the food designed for the human mechanism.
00:52:52
Speaker
My biggest source of inspiration is blank.
00:52:58
Speaker
Uh,
00:53:03
Speaker
my biggest source of inspiration.
00:53:11
Speaker
I would say ah just to, to read, books on, them um, on spirituality. Do you got any good ones that you'd recommend? Yeah, the one, um As the Man Thinketh from James Allen.
00:53:26
Speaker
Yeah, yeah, great book. yes that that that That book had a very ah great impact on on me. yeah Yes, yes. Talk about mindset. Yes, as a man thinketh.
00:53:38
Speaker
And then last, this is um this is one that may be a challenge you may have to think about, but I need help with blank.
00:53:53
Speaker
Yeah, I need help because ah I need help to have ah more. I would like to have to to be able to help more ah people with my coaching because ah I think that, um like I was saying before, it really pains me to see ah my brothers and sisters suffering ah like that. And I really, really want people to take this opportunity to be able to change their lives, to see that ah it's possible to reverse ah what they're going through.
00:54:29
Speaker
And for example, um in 2018, I went back to Congo to see my dad. I talked to him about all these changes. I talked to him about ah adopting this plant-based nutrition and all that.
00:54:45
Speaker
He promised me that he was going to do that, but obviously didn't. And last year, unfortunately, passed away. I'm sorry to hear that. Yeah.
00:54:56
Speaker
And this really shows me that... ah That's why i really want to help people. I really, really want to help people before it's too late.
00:55:07
Speaker
Because with my dad, he told me that he was going to change. He didn't. And obviously today's not with us anymore. yeah And I really want help with people being able to to take this opportunity so that they can transform their lives and they can live a disease-free life.
00:55:26
Speaker
Yeah. ah I'm curious, what did what did your dad mean to what did your dad mean to you
00:55:35
Speaker
ah My dad means a lot to me. He means a lot to me because he has done a lot for me. ah Because ah my mom and dad got divorced when I was eight.
00:55:46
Speaker
So it's my dad who was able to raise me. He was there for me ah to pay for my treat my my schooling. he was he was there for me, basically. And even I remember ah when I got married, a lot of...
00:56:04
Speaker
It really gave me a lot of money to be able to get married. And I even remember my my first son. ah ah they They just look alike. And people thought that it was his own kid.
00:56:19
Speaker
And usually when my dad will come and see ah visit me, it will always give me money for my my my son. So it meant a lot for me. So I was really, really very sad ah when he passed away. yeah Very sad.
00:56:36
Speaker
I am sorry for your loss. Sending my condolences and we'll continue to lift you up through that. um and And it sounds like he was an amazing man and umm yeah he's he made an amazing man and that's you. And you are out here and you're helping many, many people.
00:56:53
Speaker
And I hope that more people reach out to you for coaching. I hope that people read your book. i hope that people follow the plan and the program. ah Do you have any final thoughts on to leave the listeners, um to encourage them to to live a health healthier life?
00:57:10
Speaker
Yeah, so I will ah say again that ah people need to understand that and when they grow older, they don't have to be sick. Being sick is a choice.
00:57:21
Speaker
It's possible to live a disease-free life. We don't have to be sick. And people really, really need to understand that when they make the good choices in their lives, they will be able to ah really live a longer and fruitful life. So basically, and what I'm trying to say is that when we are born on this earth, the most important thing that we have, it's our body, it's our temple, and we've only got one.
Empowering Health Through Personal Choice
00:57:44
Speaker
So we have the power to be able to really make the ah right choices. And we are not a victim. We have the power to do whatever we can. And if we do that, we'll be able to live a longer and fruitful life.
00:58:00
Speaker
Yes, yes, yes. I could listen to that all day long. Olivier, how can people reach you, contact you, get your book? How can they they be coached by you? Give you some contact information.
00:58:13
Speaker
ah Yeah, so for people, first of all, I would like to give your listeners or your viewers my ah seven tips to lose weight. These are the exact same seven tips that I've used myself to lose all this weight. And I would like to give them a free of charge. We will give you the link.
00:58:28
Speaker
You can put that in the show notes so people can download that. ah And for my book, they can... Go on Amazon. ah They will be able to have my book. It's in the audio version.
00:58:41
Speaker
ah They've got the audio version, they got the Kindle version, and they've got the ah and Pepper version as well. and for people who like to be coached by me what they can do they can ah book a discovery call i will give you the link as well or they can go on my website which is oliviermankondo.com that's oliviermankondo.com they can go over there they can book a discovery call so on the discovery call we're going going to go through the current lifestyle we're going to go through what they've been doing ah
00:59:16
Speaker
what kind of health ah situation they're going through. We're going to go through all that and to see ah but to to create a plan of action so that we can see how we can they can reverse all these conditions.
00:59:32
Speaker
And I will obviously introduce them to my three-step process. And we're going to see if there's a good fit, then there will be an opportunity for us to work together.
00:59:43
Speaker
So, really, uh, I think this, um, ah discovery call could be really something which is ah very good for them if they would like to improve their health and be able to live a disease-free life just like me.
01:00:01
Speaker
Yes, yes. Thank you so much, Olivier. This has been amazing. If you found any benefit from this conversation, please share it with somebody that you think could benefit from it as well.
01:00:13
Speaker
I've learned so much from you and this has been so good. And I i just... with who you are, you, you're light and you're shining. And I still don't believe that you're 55 years old. So gonna need a birth certificate, but olivia with all the things you could be doing in all the places you could be, i appreciate you being here with me embracing vulnerability.
01:00:33
Speaker
Okay. Thank you very much for having me. Really appreciate it. Yes, sir. Thank you for joining us in another episode of Vulnerability Muscle. If you've enjoyed these conversations around vulnerability, please consider leaving a review.
01:00:47
Speaker
Your feedback not only motivates us to continue to do the work that we do, but it allows other people to witness the power of vulnerability. Share your thoughts. on YouTube, Apple Podcasts, Spotify Podcasts, or wherever you're listening from.
01:01:02
Speaker
And don't forget to spread the word. You can follow us at vulnerabilitymuscle on Instagram and me personally at Reggie D. Ford across all platforms. Visit vulnerabilitymuscle.com for additional resources and support.
01:01:16
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And remember, embracing vulnerability is not a sign of weakness. It is the source of your greatest strength. Sometimes it's uncomfortable, but most workouts are.
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So keep flexing that vulnerability muscle.