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Getting Fit When You’re Over 50 with Waldemar Franco - E61
24 Plays26 days ago
Trying to keep up a workout routine after 50 can feel like an endless cycle of aches, frustration, and self-doubt - especially when old approaches no longer deliver the same results.
The relentless push to stay strong and active often leads to injury, exhaustion, or the nagging sense that you’re falling behind, just as your body starts demanding a different kind of care. It’s easy to question whether lifelong fitness and energy are still within reach.
This episode explores how rethinking your mindset - shifting from rigid workouts to supportive rituals - can make sustainable movement and vitality not just possible, but enjoyable well past midlife. You’ll hear hard-earned insights from someone who’s navigated the realities of aging, injury, and reinvention, all while redefining what it means to feel truly alive after 50.
Waldemar Franco is an adventure travel entrepreneur, movement educator, and author of "Find Your Wild Flow." Beginning his career as an adventure guide, Waldemar combined his expertise in architecture and outdoor sports to build a boutique adventure hospitality business in Mexico. Transitioning from a focus on extreme physical pursuits to a more sustainable approach to health, he developed movement rituals integrating mobility, martial arts, and mindfulness. Waldemar's practical methods have resonated with peers navigating the physical and mental shifts of midlife. His work can be found under the name 'The Wild Flow Method', and he continues to inspire through writing and hands-on workshops.
“I think that everybody should have their own adventure … whatever it is” - Waldemar Franco
In this episode you will learn:
- Why Waldemar reframes daily exercise from “routine” to “ritual,” and how this mindset shift creates a more nourishing and sustainable approach to movement.
- How the spirit of adventure - defined as seeking out the unknown and embracing discomfort - can lead to growth across all areas of life, not just physical endeavors.
- The benefits and potential downsides of a relentless pursuit of challenges, including the importance of finding balance between striving and rest as we age.
- The story behind Waldemar's recovery from injury and how he developed an integrated, adaptable movement practice incorporating mobility, breathwork, martial arts, and strength.
- Practical strategies for crafting a personal wellness ritual that evolves with your body’s needs, including listening to physical cues rather than relying only on wearables or external data.
- The importance of rejecting one-size-fits-all wellness “recipes” and instead building individualized habits that are sustainable over the long term.
Resources
- Connect with Waldemar on Instagram: https://www.instagram.com/waldemarfranco
- Buy his book, ‘Find Your Wild Flow’: https://portal.wildflowmethod.com/courses/offers/03b9e056-db30-4d1e-9d79-f9ce4ce59239
- Learn more about his program, the Wildflow Method: https://wildflowmethod.com/
This podcast was produced by the team at Zapods Podcast Agency:
Find the products, practices, and routines discussed on the Alively website:
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Transcript
Routine vs Ritual: Finding Joy in Daily Practices
00:00:00
Speaker
Instead of thinking about i need to do my workout routine every morning, because routine for me is repetitive. Every day it's the same. It's something that I need to do.
00:00:12
Speaker
And I change it for ritual. For me, a ritual is nourishing. It's beneficial. It gives me joy. It makes me grow.
Podcast Introduction: Health and Wellness Stories
00:00:24
Speaker
This is the Home of Health Spam podcast, where we profile health and wellness role models, sharing their stories and the tools, practices, and routines they use to live a lively life.
00:00:37
Speaker
Valdemar, it is wonderful to connect with you today. I wish I was with you in Mexico City. I still have not been, but I hear amazing things. um Before we get into what you have done there, are doing there, and everything you have done and are doing, how would you define yourself?
Valdemar's Philosophy: Life as an Adventure
00:00:53
Speaker
Thank you, Andrew. It's it's a pleasure. i guess so I can define myself as I'm a lively seeker of the adventure of life. Of that.
00:01:05
Speaker
Seeker of the adventure of life. And I mean, when you say adventure, you're truly adventurous, right? Like that you are an adventurer. You've you've kind of helped define some of the space.
00:01:15
Speaker
So can you explore and expound a little bit on when you say adventure, ah what you mean by that? You know, my life story has kind of evolved around adventure.
00:01:30
Speaker
ah Since I was a little kid, i i I was always dreaming about, you know, being out there. I don't know if you remember. A long time ago when when you could publicize cigarette brands.
00:01:44
Speaker
There was this brand called Camel Cigarettes. and And their whole campaign was this handsome adventure guy, always in these really cool places, dressed in a safari kind of...
00:01:59
Speaker
outfit and you know, he was rafting on a log raft in the Amazon river, smoking a cigarette. And that was me. didn't care about the cigarettes. I just, you know, I wanted to be that guy. So, you know, as life evolved, I was always involved in adventure. So what I mean by, by ah the and adventure adventure of life is, you know, I think everybody should live their life as an adventure.
00:02:23
Speaker
be it, you know, climbing mountains or or or finding your your path ah in in business or family. But I think part of the essence of adventure is looking for the unknown and just venturing towards something that makes maybe makes you uncomfortable and you don't know.
00:02:45
Speaker
And I think that's what life is about. Yeah, I was going to ask for you, because you started with the the mountain climbing and there's one side of adventure of kind of the outdoors, the the not manmade, the but there's a commonality of it that I think where you took it next, which is the unknown.
00:03:05
Speaker
So what may be an adventure to you may be a known path to someone else, but it's your adventure because you haven't done it before. Yeah. And so when you talk about crafting the adventure of building your family and family life or life or building your business or your career, even if you' it's not your own business, how do
Personal Growth Through Adventure
00:03:23
Speaker
you see adventure? Is it the adventure to you, the newness, the exploration, the learning, or is it taking some of those wild elements outside the man made into it that is critical?
00:03:37
Speaker
No, I totally believe it's the first ah the first idea. I think that everybody should have their own adventure, be it whatever it is. You know, if you're a musician, I'm sure i'm i don't have anything to do with music, but I'm sure that.
00:03:53
Speaker
You know, maybe going to study in Paris is is your big adventure, right? Or, you know, deciding to play a solo in the so in the subway just to to see what it feels is a big adventure because it's just, you know...
00:04:10
Speaker
you exploring how far you can take it. and And I think that's part of the concept of, ah you know, of life, of growing. i was really involved in adventure in the sense of the outside, of climbing, of, of of you know, paddling rivers.
00:04:27
Speaker
But it kind of opened the world for me in the sense that that i I wanted to push myself to areas that felt uncomfortable.
00:04:40
Speaker
But eventually i felt comfortable in them, right? And I guess if you apply that to any any sense of life, it makes you expand.
00:04:50
Speaker
so Is it the the finding comfort in discomfort? you There's a space of the unknown and discomfort. And then it's you do it so much that it almost starts to feel like home. this This space of unknown and discomfort. Like, wow, this is this is fun. I can change the story from it's unknown and it's scary to, oh, my God, it's exciting. It's the unknown. Is that kind of what the path was?
00:05:14
Speaker
Yeah, it was totally, totally. And the thing is, once you, once something feels comfortable that didn't feel comfortable, I guess you, you want the next thing, right?
00:05:28
Speaker
Yeah. ge That's what happens is, yeah you know, in, you know, in putting it in, in my space, when in my adventure climber spaces, you You, you know, you have a big goal, you climb a mountain, you, you, you choose your mountain, you climb your mountain, you're in the summit. And the next thing you're thinking is, which is the next one, which is the taller one, or which is the harder one for good and for bad. You know, I think that it's, it's good to always keep moving, but it's not that good to not celebrate your goals.
00:06:03
Speaker
And that was going to be my ah my question on this adventure. So you're a big proponent of you've lived your life pursuing adventure and encouraging others to make their life their own adventure.
Balancing Adventure and Rest
00:06:15
Speaker
What is the benefit of doing that? and And what is the cost of not doing it? You push yourself to expand, to meet new people, to be placed in...
00:06:31
Speaker
in areas where you feel uncomfortable and and then get a sense of security once you're there. And once you you start understanding that, you know, what what you feared is mostly in your head, eventually with, you know, with practice and with commitment and everything, it it starts feeling comfortable.
00:06:55
Speaker
I've met many, many people from different areas of and paths of life, backgrounds that I would have never met without me going into my adventure.
00:07:10
Speaker
ah You know, have really true friends that I met while climbing and that I keep in contact with them, although I see them very, you know, seldomly.
00:07:22
Speaker
But I but we have something really deep in common, right? On the other hand, i guess it creates a sense of restlessness, which,
00:07:38
Speaker
which in a sense makes you feel that you are never satisfied. No, because, because you always want the next thing and you always want to keep pushing it and you always want to feel uncomfortable.
00:07:51
Speaker
And then, I guess I've, You know, I've excelled in in pushing myself and doing things. I guess I'm in a stage where I need to understand the the value of rest, of right of not not not you know not seeking to achieve a goal goal all the time.
00:08:18
Speaker
I totally get the the two sides there. I mean, there's the one philosopher, had the quote of like, what would Hercules have been without all the challenges, right? We are, we grow to the challenges that we face.
00:08:30
Speaker
Abraham Lincoln would not have been Abraham Lincoln and without the civil war and right everything he had to go through FDR with world war two and the great depression, right? It's the bigger, the challenge, the more space we have to step into it and, and fully realize the person we can become.
00:08:46
Speaker
And I guess the flip of what you're saying is there can become ah pathology to that as well, of always needing more and more and more. And this restlessness, this lack of equanimity. And it sounds like you're kind of at a stage where you're trying to figure out what is that white right equilibrium of pursuit, pursuit, pursuit versus peace with where I am at a given moment or rest. Is that fair to say?
00:09:12
Speaker
Totally fair to say. and and I guess it's, you know, everybody has an age where things start clicking or sinking in.
00:09:23
Speaker
I'm 56. fifty six ah You know, I've been pushing it always. And I guess I'm in this time in which I know i i my life can't be about pushing my my physical sense all the time anymore.
00:09:41
Speaker
So, you know, I need to understand what is the balance at this age. I think there's an age where where it's good to push, you know, and then I think that it cycles in life. There's not always an answer. It depends on where you are at life.
00:10:00
Speaker
And what makes sense for you regarding that that time Yeah, I always describe it It's not a balance. It's a dynamic, as in changing equilibrium. Because it could be 80-20, it could be 70-30, and it's changing for you with time, which I think may...
Valdemar's Book: 'Find Your Wild Flow'
00:10:18
Speaker
lend itself well to discussing the book you wrote and kind of why you did find your wild flow and who it's targeted to, why ah you thought you needed to go put this out in the world and share these ideas with people.
00:10:32
Speaker
Well, it was kind of my personal story. I mean, what happened was after, you know, like I said, you know, have my entrepreneurial life in which I, you know, developed my business and ah started out as a an adventure travel guide, eventually set up my my my operation, studied architecture,
00:10:57
Speaker
Uh, so I managed to design a small rafting lodge where I were, where that, that was my, the base for my, for the operations in Mexico. And then, um, and then that evolved into a, into a boutique kind of adventure or outdoor, uh, hotel company.
00:11:19
Speaker
As I was pursuing, you know, keep, keep, you know, trying to keep active guiding, i was always pushing myself physically, always pushing myself. ah And it got to a point where, where I got into this cycle of, of setting a goal, hefty goal, training super hard for it.
00:11:42
Speaker
achieving the goal or, you know, trying to achieve the goal. And then I was mentally exhausted and physically exhausted. And most, you know, most of the time i had pulled a muscle or had some aches or whatever.
00:11:58
Speaker
And, and I said, You know, I'm going to lay off for a little while. And then the guilt started playing in my head about, you know, you can't be lazy, right? You have to keep moving. So I set up a hefty goal and I started going into the cycle of super hard, exhausted, injured a little bit, and then super hard, exhausted, injured.
00:12:23
Speaker
Eventually i was water skiing and had a knee injury. I shattered my meniscus and I had surgery. um It was a big thing for me because I, it it messed up with who I am.
00:12:38
Speaker
It's not, not just the injury. It was, but it was like, I can't be the same Valdemar that I used to be, you know, that defined me.
00:12:50
Speaker
So You know, it didn't the surgery didn't go well. After a year, I had a second surgery. So all in all, I had two years surgery. barely moving, you know, crutches, walking, no running, you know, and it was super hard. My, I remember my body was totally unbalanced.
00:13:11
Speaker
Like i I, the, my thigh on my left knee was as thick as my arm, you know, really. And then, so every, everything started going unbalanced.
00:13:22
Speaker
Then the pandemic hit. And as you know, everybody, you know, went within their cells. Yeah. Something happened to everyone, I think. And I started questioning, you know, what what I was doing right and wrong.
00:13:38
Speaker
and And I said, you know, um what I'm doing is I'm trying to recover myself from the outside in instead of looking from the inside out.
00:13:50
Speaker
So really transforming my inner self so I can heal myself. So, so I started, you know, studying how to eat better, how to sleep better, how to meditate, how to, uh, train martial arts. I had, I had done some martial arts when I was younger and I kind of got back into it, uh, from a different angle. You know, when I was younger, it was more about fighting. Now it was, it was more of, it was more about, uh,
00:14:27
Speaker
you know, getting inside you in a physical way. And with everything that I had learned from my life of training and exploring and paddling and climbing,
00:14:39
Speaker
I put all those, all that knowledge together with my new knowledge and started developing these movement rituals or for myself that involved, you know, mobility and breath work and some martial arts movements, some functional training,
00:15:02
Speaker
some endurance training, and it just, everything started to make sense. You know, everything started to
Transforming Routines into Nourishing Rituals
00:15:09
Speaker
make sense. My body started transforming. I started losing extra weight, which I, I think it was more like accumulation of stress, you know, than extra weight.
00:15:22
Speaker
And i got a lot of energy, And I started sharing this, this movements, this sessions with friends who said, Hey man, what are you doing? You're, you're, you look good.
00:15:36
Speaker
And, uh, and I, I shared what I was doing and eventually a friend of mine said, you should write this and share it because it's, you know, it's something that people can benefit from.
00:15:48
Speaker
Yeah. So that's how the book started. Yeah. It's amazing. I mean, it's, It takes back what we were saying, right? Those most challenging moments, right? The challenges before were climbing the mountains or or doing the thing, but then this challenge was doing the internal work.
00:16:05
Speaker
And it helped you craft and become what you now are, which also is not just for you and your energy and what you're experienced personally, but also as an educator and sharing it and and giving it to others.
00:16:17
Speaker
So you touch a little bit on it, on the mobility and strength and other things. But you know what over the course of a day or week does that look like?
00:16:28
Speaker
Well, think the first thing that that I promote is that you change your mindset, because if you at least what happens to me is i think willpower gets exhausted after a while.
00:16:49
Speaker
Nobody can live on willpower when you're sick, when you had a discussion with your spouse, when you whatever, you know, you have failure in your business, you know,
00:17:01
Speaker
We lack that sometimes. And it's I think it's impossible to say i have enough willpower to get up every single day and do my routine on Tuesday, you know, pull ups and intervals and whatever.
00:17:18
Speaker
I think you can achieve that for a period of time. But to think about longevity, to think about, can I sustain this forever, for for as long as I can live?
00:17:33
Speaker
ah feel that's hard. So what I did is that I started changing my vocabulary. And I said, instead of thinking about, I need to do my workout routine every morning, because routine for me is repetitive.
00:17:47
Speaker
Every day, it's the same. It's something that I need to do. And if I don't do it, then it's a failure. Right. And I changed it for ritual.
00:17:59
Speaker
So I said, instead of doing my routine every day, I'm going to do ah a ritual. And for me, a ritual is nourishing. It's beneficial. It gives me joy. It makes me grow.
00:18:10
Speaker
So. Every day i get up early, you know, I set my clock, my alarm 30 minutes before everyone in my house, in my home.
00:18:22
Speaker
And I just do my ritual, which it which involves ah and first foam rolling. And then first I actually, you know, drink what I call my morning potion, which is you know hot hot water with apple vinegar and some curcumin and pepper. Uh, and then, and then I foam roll and then I do some stretches with a, with with a purpose, like torsional stretches.
00:18:53
Speaker
And then i start moving my body, um in, in functional movements. Uh, and then I, I decide if I want to go towards,
00:19:08
Speaker
you know, aerobic workout or or functional strength or balance or or mobility. And I have kind of um placed my my different sessions within those four parameters.
00:19:25
Speaker
And it depends on first of all, it depends on how I'm feeling. Another concept that I that i decided to embrace is listen to your body.
Listening to the Body for Sustainable Wellness
00:19:36
Speaker
So what happens, I think, is that sometimes we try to push too hard when the body is saying, let me rest. Right. I read this book that said, no, nothing good comes out of going out for a hard run when when you have a sore throat.
00:19:58
Speaker
What happens is you'll get a cold. And then instead of losing one workout, you'll lose two weeks. Right? So when your body is saying, let me rest, something's wrong.
00:20:13
Speaker
i try to let it rest. That doesn't mean I get up in the morning and do my ritual. I do, but I don't push it hard. On the other side, when I feel energy, energy sometimes you feel like you're super strong.
00:20:25
Speaker
I go hard. I go super hard. And that way I've kind of managed to keep my body um and my mind wanting keep moving forever.
00:20:42
Speaker
i don't have a goal or an end date. Yeah. Because it's about the process, not some end result. It's the ritualistic process of I'm investing in me and my health and my energy and my life.
00:20:56
Speaker
Do you use any outside data? Do you have a wearable device of any kind to kind of track your readiness or your heart rate variability or anything to decide how hard to push or not?
00:21:08
Speaker
That's a good question and I've debated it with myself quite a bit. I do use, for example, a heart rate monitor for when I'm biking or and you know doing endurance because I believe zone two training and blah, blah, blah, all that.
00:21:28
Speaker
I've been hesitant in using you know the the Aura Ring or the Whoop or whatever. Because what I feel is that Um, sometimes the, the benefit is surpassed by the anxiety looking at your device creates, you know, I didn't achieve what I was supposed to, or I didn't sleep well. My, my device is saying I need two hours more of rest or, you know, I ate a chocolate. I super, I enjoyed it, but my sugar level went off the roof and then what's the purpose of enjoying the chocolate, right?
00:22:09
Speaker
Um, so I think that I don't use it currently yeah because, and that's the reason I, I, I think that if you do regular checkups and blood work and everything, I believe in listening to my body to understand what I'm doing correctly and what I'm not, instead of looking at a monitor that creates, for me, creates stress.
00:22:36
Speaker
But that's super personal. Yeah, it is. i mean, they're the people that have the sleep anxiety. They sleep worse once they have the trackers. And there are other people that can kind of
00:22:47
Speaker
disassociate themselves from And just data. It's just informing. like Like you referenced a continuous glucose monitor. Like, hey, I know this chocolate's going to do this, but I'm still making the decision to do it.
00:22:58
Speaker
But I want the information of, whoa, I didn't realize strawberries spike me, but blueberries don't. So if I'm not making that conscious decision, I want to do something healthy. I'm going to make sure I eat blueberries, not strawberries or something like that, because it is so personal.
00:23:12
Speaker
It makes sense. This is a theme that comes up a lot on the show is this this idea of listening to your body. And I don't know if I'm the weird one here, the the kind of outlier, but and was this distance swimmer would swim 25 kilometer races and everything. and And so it kind of trained myself to not listen to a lot of those pain signals from the body.
00:23:35
Speaker
Because you you just need to push through. That's how you would train so hard. And that may have served me at a time in my life, but now not listening. I'm like, oh, no. Right. Whether you call it ritual or routine, like here's what I'm doing today. Here's the plan.
00:23:48
Speaker
And no matter how I feel, I'm doing that plan and then end up injured. Right. We're sick. um because I am not good at listening. So that that's a, ah muscle or skill that I've been trying to develop and hone. Is that something you already had naturally, or was it through this process you said, Hey, I want to listen better and more.
00:24:11
Speaker
And so I'm going to start trying to pick up on those signals. Oh, I didn't listen to anything when I was younger. I didn't listen to my body, to my parents or, you know, i think it it's definitely a a skill that I've acquired with, with just experiencing growing older and, and, and understanding what,
00:24:34
Speaker
Yeah, what what makes my body feel good in my and my soul and what doesn't. ah But i it wasn't about that when I was, you know, I i did a lot of um training, not so much for competitions because realm where I was in is not about competing. It was more about climbing or paddling a hard river.
00:24:56
Speaker
It was more competing with yourself. But I didn't listen. I pushed through just as you describe. You know, I pushed through even though... I knew it was going to hurt my shoulder or whatever.
00:25:08
Speaker
um I think it's it's something that you have to you have to understand eventually, but it it comes when it comes.
00:25:21
Speaker
i think that I think it's important to, there's so many, i feel that there's so many recipes out there.
00:25:30
Speaker
to be better. And I mean, of course you you hear one every single week, right? And I think it's important to be conscious of what's out there. You know, listen, understand it, be conscious.
00:25:44
Speaker
But I think it it sinks in when it sinks in. You can't make it happen because then it it's, I think it it's hard to,
00:25:56
Speaker
To embrace it. You know, of course you have to work at it, but eventually the body or the mind tells you, I need something. I need, ah I need change. And that's when things think sinking.
00:26:10
Speaker
Does that make sense? It does. And I was going to ask about that with, with your morning ritual, right? You say you get up 30 minutes early ah versus everyone else in the house. Is it a 30 minute ritual? Like what, what does that ritual look like? And is it,
00:26:25
Speaker
consistent day to day for the first part. And then it's just that last part you decide, am I going strength versus cardio? versus It's consistent every day. And it's about 30 minutes, 30 to 40, sometimes less.
00:26:39
Speaker
But I've developed it um into such a habit that it's part of who I am. You know, I can't. I think I've missed my morning ritual in the last five years.
00:26:55
Speaker
probably 20 days. Even if I have an early flight, I get up. Even if I'm in a super small hotel room, I manage to get it in.
00:27:09
Speaker
ah i've I've done my ritual in a sidewalk
00:27:15
Speaker
because it just makes me feel good. and It's ah it something that that makes my day look better. And I know that, you know? and And with the book and with what you're teaching others, is it about this one ritual or is it about developing, crafting, honing your own ritual?
00:27:38
Speaker
You say, hey, this is what makes my body, my mind, my energy feel good. And so and what I'm willing to stick with. right like Not everybody may be willing to get up 30 minutes earlier do the 40 minutes, but Would a 10 minute rate like is 10 minutes so much better than zero that if they find a 10 minute ritual, it's still worth kind of them figuring out what their own is.
00:27:59
Speaker
I think you nailed it. I I don't believe in in recipes. Right. And this is right. A right fit for everyone. I think it's more of a mindset.
00:28:10
Speaker
You know, if I can share what worked for me.
00:28:16
Speaker
Regarding. tearing down my objections of getting up and moving and doing something, think that's the biggest a step forward. You know, if you tear down whatever your objections are to start moving and working towards better health, you are so far ahead of anybody who's getting up, working super hard, then getting injured, then not doing anything, then feeling bad, then
Adapting Rituals to Life Stages
00:28:48
Speaker
doing it again. That, I don't think that's, I mean, it's better than nothing, but I think that's not a sustainable path, you know?
00:28:57
Speaker
And I mean, is this something kind of targeted to ah specific age, a specific mindset or person, or is it a look at any age, finding your ritual and and maybe revisiting? Because what felt right last year, five years ago, may be different than what's right today. And so revisit what you, your body, your mind need.
00:29:18
Speaker
I wrote it thinking about people that are within my age ah range because I was surrounded by friends who were having a hard time, you know, and, in you know, past 50 where this question in your head starts, ah you know, pondering there and saying,
00:29:41
Speaker
Should you keep pushing it or are you at the age where you, you shouldn't feel that, that you're, ah you know, you're an adult now and you shouldn't enjoy other things and, you know, going out to nice dinners and playing golf and, and just chilling.
00:30:00
Speaker
Or should I keep, you know, trying to push and keep getting stronger and agile and, So I think it's a big question that happens around 45, 50, 55.
00:30:12
Speaker
So I so i wrote it for them, but ah in the process, I've seen people that then the younger people that are, you know, they're embracing, make sense. Others don't. Others say I'm not there yet. You know?
00:30:31
Speaker
Yeah. I mean, it's like so much wisdom. It has to come to us at the right time. And so depending where you mentally are in your life, and I think you nailed it that,
00:30:42
Speaker
That kind of 45, 55 is very natural of, ooh, okay, doing these things doesn't feel the same. When I get out of bed, it doesn't feel like it did when I was 25. I may need revisit But there are others that may be more self-aware saying, hey, I want to stay ahead of it. Like I do, I even at 25 feel better when I put this ritual in place when I do these things.
Where to Find 'Find Your Wild Flow'
00:31:02
Speaker
And so i I want to thank you, Voldemort, for writing this book and and for the adventure that you have lived thus far and continue to live and inspire others to live as well.
00:31:13
Speaker
Where can people get a copy of Find Your Wild Flow? Thank you. I'm i'm super happy with with where it's taken me in life. You know, that's the it wasn't a business decision at all.
00:31:26
Speaker
It was something that I wanted to share and I want to share. And it's taken me to new paths, new adventures. Well, you know, you can find the book in Amazon.
00:31:38
Speaker
And then we have a web page in which you can also buy the book directly. It's wildflowmethod.com.
00:31:50
Speaker
And the Instagram page is also wildflow, uh, the lower dash, low dash, I guess it's called. Dot com. Yeah. Wildflow low dash method.
00:32:01
Speaker
Yeah. And I have a Instagram page as well. And it's more personal, but I post, you know, what I've achieved and it's what Valdemar Franco. Valdemar, yeah, it's ah it certainly has been an adventure. And I appreciate you ah allowing us on the Home of Healthspan to be part of that today.
00:32:17
Speaker
So thank you for your time and all your work. Thank you. i really enjoyed the conversation. Thanks very much. Thank you for joining us on today's episode of the Home of Healthspan podcast.
00:32:28
Speaker
And remember, you can always find the products, practices, and routines mentioned by today's guests, as well as many other Healthspan role models on Alively.com. Enjoy a lively day.