1 00:00:00,000 --> 00:00:09,000 What would you say are your top three recovery tools that you like to use or you found that your clients like to use? 2 00:00:09,000 --> 00:00:14,000 Are we talking about cutting-edge technology or holistic practices? 3 00:00:14,000 --> 00:00:43,000 Hello and welcome to the 40s Formula, your go-to place for insightful discussions on navigating your 40s and thriving in this transformative decade. 4 00:00:43,000 --> 00:00:59,000 We're your hosts, Amanda and Jasmine, two women that are passionate about exploring the challenges and adventures that come with turning 40 and what lies ahead. 5 00:00:59,000 --> 00:01:08,000 Diana Kramer is a sports scientist and former professional athlete with over 20 years of experience in holistic health, fitness and wellness. 6 00:01:08,000 --> 00:01:21,000 As the co-founder of Recoup, Asia's first social wellness club, she pioneered a unique space in Singapore that seamlessly blends advanced technology with ancient practices through personalized wellness journeys. 7 00:01:21,000 --> 00:01:35,000 With a strong foundation in biohacking and recovery techniques, she is also a sought-after speaker who shares how personalized wellness strategies can optimize health, manage stress, enhance recovery and promote longevity. 8 00:01:35,000 --> 00:01:49,000 In her talks, Diana explores the future of wellness by integrating cutting-edge technology with biohacking practices, inspiring individuals to take control of their health and achieve optimal well-being in today's fast-paced world. 9 00:01:49,000 --> 00:01:55,000 Our guest today is one of the most intriguing and visionary wellness entrepreneurs I've ever been tasked to interview. 10 00:01:55,000 --> 00:02:04,000 And I am dying to pick her brain about everything from her own athletic background to her visionary work with Asia's first social wellness club to biohacking and everything in between. 11 00:02:04,000 --> 00:02:06,000 So welcome, Diana. 12 00:02:06,000 --> 00:02:08,000 Thank you so much, Jasmine and Amanda. 13 00:02:08,000 --> 00:02:12,000 Lovely to be here and for everyone who's listening to us. 14 00:02:12,000 --> 00:02:13,000 We are so happy to have you. 15 00:02:13,000 --> 00:02:16,000 And you know that Jasmine and I are both coaches, right? 16 00:02:16,000 --> 00:02:22,000 We're all in the health community and we both love how your version of wellness focuses on the outcome side of wellness, right? 17 00:02:22,000 --> 00:02:25,000 But also the process side of wellness. 18 00:02:25,000 --> 00:02:29,000 So things like cognitive training and personal training and holistic nutrition. 19 00:02:29,000 --> 00:02:39,000 Can you talk us through your personal definition of longevity in wellness today and kind of what are the most impactful trends for optimizing that? 20 00:02:39,000 --> 00:02:56,000 So as a professional athlete, former professional athlete and sports scientist, I always watch or see longevity and biohacking as well through the lenses of performance and recovery. 21 00:02:56,000 --> 00:03:10,000 So longevity in general, it's using science and different holistic practices to not only expand our lifespan, but also our health span as well. 22 00:03:10,000 --> 00:03:15,000 And as we just talked about it, there is different things, works for different people. 23 00:03:15,000 --> 00:03:31,000 So using all the innovative technologies and also holistic practices, the goal is to create a life which we enjoy beyond all, but also we lengthening our health span as well as our lifespan. 24 00:03:31,000 --> 00:03:34,000 And can you talk about that health span and lifespan again in this community? 25 00:03:34,000 --> 00:03:37,000 We all know what it means, but I think for our listeners, just to clarify. 26 00:03:37,000 --> 00:03:52,000 So lifespan is basically the number of years, right? And the health span that we can live those years that's still running, being on our full potential, exercising, living well. 27 00:03:52,000 --> 00:04:01,000 And in general, just waking up every day energized and dealing with prevention. 28 00:04:01,000 --> 00:04:10,000 I would say the main future of wellness as well is prevention, to be proactive regarding our health, not reactive. 29 00:04:10,000 --> 00:04:15,000 So we see different measures and we proact and prevent. 30 00:04:15,000 --> 00:04:22,000 I love that you said focusing on recovery, because I think a lot of times people will just focus on, right, I need to get to the gym. 31 00:04:22,000 --> 00:04:25,000 I need to eat this way and I need to do this and I need to do that. 32 00:04:25,000 --> 00:04:41,000 But actually you're right, because if your body isn't recovered well enough, you're not in the right place and then you'll end up maybe getting injured or, you know, overshooting the amount of energy requirement that you have and then not feeling your best self. 33 00:04:41,000 --> 00:04:45,000 And I guess the whole purpose of everything is to feel your best. 34 00:04:45,000 --> 00:04:50,000 Exactly. So as a professional athlete as well, Amanda, 35 00:04:50,000 --> 00:04:56,000 we at that stage was very important to recover professionally. 36 00:04:56,000 --> 00:05:07,000 And what I see and actually where the vision also came for this recovery place is to see that in Singapore everybody work hard, play hard. 37 00:05:07,000 --> 00:05:10,000 Everybody's working and training as professional athletes. 38 00:05:10,000 --> 00:05:14,000 But back then we also recovered as professional athletes. 39 00:05:14,000 --> 00:05:21,000 It was a very important science based, actually biohacking, but I didn't know that phrase back then. 40 00:05:21,000 --> 00:05:25,000 We recovered so we can thrive, so we can be on our optimal performance. 41 00:05:25,000 --> 00:05:33,000 If we don't recover, we just wear off all our energies, resources, and at the end of the day we kind of burn out. 42 00:05:33,000 --> 00:05:45,000 So it's very important to recover not only the muscles, but also recover physically, physiologically, psychologically, and even spiritually as well to be on our optimal performance. 43 00:05:45,000 --> 00:05:49,000 Oh, you are so spot on. And I think you're absolutely right, Diana. 44 00:05:49,000 --> 00:05:58,000 Those who don't have necessarily the athletic background or really the competitive athletic background, they kind of gloss over the recovery part because they're so focused on the performance part. 45 00:05:58,000 --> 00:06:03,000 I need to get to my HIIT classes five times a week. I need to lift weight. 46 00:06:03,000 --> 00:06:09,000 They're reading about these wellness gurus, but they're not reading the subtext, which is that then you must sleep for eight hours. 47 00:06:09,000 --> 00:06:12,000 And my husband just got a Morpheus. Are you familiar with a Morpheus? 48 00:06:12,000 --> 00:06:17,000 The device that tracks your HRV and then makes recommendations based on your recovery. 49 00:06:17,000 --> 00:06:19,000 I know Garmin does a recovery score. 50 00:06:19,000 --> 00:06:24,000 I've got my body batteries, which is called on Garmin. 51 00:06:24,000 --> 00:06:29,000 Oh, I didn't know it was called that. It's so cool because actually mine was up to 100 today. 52 00:06:29,000 --> 00:06:32,000 Look at you. Battery full. Ready to go. 53 00:06:32,000 --> 00:06:35,000 Maybe Jasmine should be leading this interview today. No, I'm just kidding. 54 00:06:35,000 --> 00:06:39,000 But at least the tech is catching up, right? The tech is catching up with the importance of recovery. 55 00:06:39,000 --> 00:06:45,000 But anyone who's done athletics realizes that that is literally the undercurrent for any performance goals that you have. 56 00:06:45,000 --> 00:06:54,000 Exactly. And I love these variable devices and everything that is possible to to to purchase and to integrate into our lives today. 57 00:06:54,000 --> 00:06:59,000 But I always say the question is, are we doing something about the data? 58 00:06:59,000 --> 00:07:03,000 And what are we doing about the data? Are we just reading it? 59 00:07:03,000 --> 00:07:07,000 And it's an additional stress that, oh, my God, I didn't sleep well. 60 00:07:07,000 --> 00:07:11,000 Oh, my God, my HRV is not in the right level. 61 00:07:11,000 --> 00:07:18,000 Or we really using this data to do something better, to do something about it. 62 00:07:18,000 --> 00:07:22,000 And some people have that kind of body awareness, which is great. 63 00:07:22,000 --> 00:07:30,000 And then we know how to shift and how to create optimal condition for the body to heal itself by itself. 64 00:07:30,000 --> 00:07:35,000 But some people need guidance. And that's completely fine, because that's why we are here. 65 00:07:35,000 --> 00:07:43,000 We're here to help all the wellness experts and professionals to hold hand and help people on their wellness journeys. 66 00:07:43,000 --> 00:07:49,000 But it's important to take the initial steps to set the intention that we need to recover. 67 00:07:49,000 --> 00:07:51,000 There is no way around it. You are so right. 68 00:07:51,000 --> 00:08:01,000 What would you say are your sort of favorite or top three recovery tools that you like to use? 69 00:08:01,000 --> 00:08:09,000 Or you found that your clients like to use? Are we talking about cutting edge technology or holistic practices? 70 00:08:09,000 --> 00:08:16,000 Because it's so difficult. I would even want to know, like, what are your top three? 71 00:08:16,000 --> 00:08:19,000 Like, literally in your life, what do you find the most useful? 72 00:08:19,000 --> 00:08:24,000 All right. So just because of my background in Asia, I'm over 20 years in Asia. 73 00:08:24,000 --> 00:08:29,000 I have lived in Thailand, India, China, and now Singapore for over 20 years. 74 00:08:29,000 --> 00:08:32,000 So ancient practices is really in my core. 75 00:08:32,000 --> 00:08:37,000 I always say that I look Caucasian, but actually I'm Asian from the inside. 76 00:08:37,000 --> 00:08:39,000 I also say this. 77 00:08:39,000 --> 00:08:45,000 I think I'm the reverse. I look Asian, but I don't know if I really am. 78 00:08:45,000 --> 00:08:48,000 So I have to start to go back before we go forward. 79 00:08:48,000 --> 00:08:54,000 I would say it's always very important to have the foundation and the past before we go into the future. 80 00:08:54,000 --> 00:09:03,000 So number one and most important for me is breathwork, breathwork and meditation and all kinds of breathwork. 81 00:09:03,000 --> 00:09:08,000 So it can be a pranayama and a yoga based. I'm also a yogi. I love yoga. That's my grounding. 82 00:09:08,000 --> 00:09:10,000 So yoga would be my second one. 83 00:09:10,000 --> 00:09:16,000 That's where I start my day every morning on my mat with meditation, breathwork and yoga. 84 00:09:16,000 --> 00:09:18,000 So that's definitely a very big pillar. 85 00:09:18,000 --> 00:09:26,000 Sleep, which a huge science we always say or we used to say, I will sleep later. 86 00:09:26,000 --> 00:09:34,000 I don't have time to sleep now, but we all know if we don't sleep well, then everything falls out of balance. 87 00:09:34,000 --> 00:09:37,000 So this is also number two. And of course, nutrition. 88 00:09:37,000 --> 00:09:46,000 So this is very, very important that what we put into our bodies, so nourishment, breath and grounding and sleep. 89 00:09:46,000 --> 00:09:52,000 So that would be my first three on the ancient practices or in the holistic or in just general. 90 00:09:52,000 --> 00:09:58,000 And then when it comes to cutting edge technology, OK, let's let's choose my top favorite one. 91 00:09:58,000 --> 00:10:05,000 I would say number one, two, three, maybe oxygen. I didn't prepare for this. 92 00:10:05,000 --> 00:10:08,000 So I'm just going to come from the top of my head. 93 00:10:08,000 --> 00:10:13,000 Amanda, I think we need to let our listeners know that we don't just use the meat club because they're a sponsor of the show. 94 00:10:13,000 --> 00:10:16,000 They're a sponsor of the show because we love what they bring. 95 00:10:16,000 --> 00:10:19,000 It is so true, Jasmine. 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And also molecular hydrogen. 118 00:12:10,000 --> 00:12:18,000 So it's basically for cognitive health oxygen, oxygenating the body, reducing oxidative stress. 119 00:12:18,000 --> 00:12:28,000 And in general, just in recovery, usually I love to combine it with new calm, which is a neuroacoustic sound healing technique, 120 00:12:28,000 --> 00:12:34,000 which brings the brain waves down to four to eight hertz, which is alpha and theta state. 121 00:12:34,000 --> 00:12:46,000 And it actually has been developed for the Navy SEAL, the Green Beret and Air Force to for these extreme stressful environment to again to recover. 122 00:12:46,000 --> 00:12:48,000 Yeah. So their program is rescue. 123 00:12:48,000 --> 00:12:54,000 And it's really like rescuing from the extreme stress of day to day life. 124 00:12:54,000 --> 00:13:03,000 Is that I'm just wondering whether that's similar to those types of devices like an Apollo neuro, 125 00:13:03,000 --> 00:13:06,000 where I think it sends frequencies to help calm your vagus nerve. 126 00:13:06,000 --> 00:13:10,000 Is it a similar type thing, but like at a sort of bigger scale? 127 00:13:10,000 --> 00:13:14,000 So we're talking about the oxygen hydroxy or the new kind of neuroacoustic. 128 00:13:14,000 --> 00:13:20,000 It's basically mathematics and algorithm underneath the music. 129 00:13:20,000 --> 00:13:30,000 Wow. So it's basically it's influencing the brain waves through music and algorithm and mathematics underneath that. 130 00:13:30,000 --> 00:13:34,000 And when you were saying you combine them. So it's something you do while you're having that oxygen hydroxy. 131 00:13:34,000 --> 00:13:46,000 Exactly. Why you are inside in this pressurized cabin with the additional oxygen and then you need to cover your eyes, have the headset on. 132 00:13:46,000 --> 00:13:53,000 And then you go into this calm state. You might be sleeping, but it's still working. 133 00:13:53,000 --> 00:13:58,000 But many times you awake, but you come out like you had a two hours deep sleep. 134 00:13:58,000 --> 00:14:02,000 Wow. It's extreme. So for me, that's I would say number one. 135 00:14:02,000 --> 00:14:07,000 Number two is a quick one is a cryo ice therapy. 136 00:14:07,000 --> 00:14:10,000 Quick and painful for our listeners. 137 00:14:10,000 --> 00:14:17,000 It has two options. I mean, it can be on that ice bath when we submerge right in ice cold water. 138 00:14:17,000 --> 00:14:23,000 That's also great. But in a cryo ice therapy, just walk into a cabin, which is minus 87 degree. 139 00:14:23,000 --> 00:14:30,000 And it's basically boosting endorphin. So you already come out and you're automatically smiling. 140 00:14:30,000 --> 00:14:38,000 So it's working on a hormone level is reducing inflammation and also promotes rapid muscle recovery. 141 00:14:38,000 --> 00:14:40,000 How long do you go in there for? Sorry. Three minutes. 142 00:14:40,000 --> 00:14:51,000 So full session is three minutes and best to go inside really just covering the small parts of the body, fingers, toes, ears and nose. 143 00:14:51,000 --> 00:14:57,000 And it just feels amazing. I'm the kind of I don't like cold water. 144 00:14:57,000 --> 00:15:03,000 So this is obviously not water. This is a room. But I'm that person, you know, like if I'm going to a swimming pool, I dip my toe in. 145 00:15:03,000 --> 00:15:12,000 Oh, fuck. It's so cold. I can't do it. Do you find that because it's so cold that it doesn't feel as cold as like it's emerging in water. 146 00:15:12,000 --> 00:15:20,000 It doesn't feel that cold because it's dry cold. So you can, of course, put the fan up and then it's like feels really cold. 147 00:15:20,000 --> 00:15:24,000 But in general, of course, it is cold. It's like a super cold freezer. Yeah. 148 00:15:24,000 --> 00:15:30,000 But it's it's it's actually fun. It's bearable. You can march in there. You can dance in there. 149 00:15:30,000 --> 00:15:34,000 You can have a nice music on. And then it's it's actually three minutes past. 150 00:15:34,000 --> 00:15:42,000 So I began to tell you what I've seen when it's weird because I was like, oh, I'm seeing someone walking in with like a bikini on. 151 00:15:42,000 --> 00:15:47,000 But like a ms and it's it's not right. But you're saying you're meant to cover this. 152 00:15:47,000 --> 00:15:56,000 Exactly. This is the right way to be dressed for a cryo ice therapy. Exactly. And then number three would be an infrared sauna, 153 00:15:56,000 --> 00:16:05,000 but a proper infrared sauna where we had infrared far infrared near infrared mid also red light and chromotherapy 154 00:16:05,000 --> 00:16:11,000 because of the collagen production in general just warmth because again, cold is great. 155 00:16:11,000 --> 00:16:18,000 But it's again, we're putting another stress on the body on top of all the running and all the errands and everything we are doing. 156 00:16:18,000 --> 00:16:22,000 But sometimes it's very important to keep that warmth from the for the body. 157 00:16:22,000 --> 00:16:36,000 Also with the special wavelengths to penetrate into the skin and also to basically stimulate the sweat glands to remove not only toxic, 158 00:16:36,000 --> 00:16:44,000 but also heavy metals from the body. So for detoxification as well and in general stress release, calming the body collagen production. 159 00:16:44,000 --> 00:16:55,000 It's also another beautiful technology. And would you combine the cold with the infrared or would they be separate things or separate days? 160 00:16:55,000 --> 00:17:00,000 So I love to combine and I recommend it's called the contrast therapy to combine. There are different protocols. 161 00:17:00,000 --> 00:17:06,000 Again, people also ask what is the best timing for a contrast therapy? So bio individual. 162 00:17:06,000 --> 00:17:10,000 So it also depends if we would like to use it for sleeping well. 163 00:17:10,000 --> 00:17:19,000 So it means that we would like to calm the body or are we using it to energize and then obviously we finish it off with the cold and then we feel uplifted. 164 00:17:19,000 --> 00:17:27,000 Or are we used? So there are so many ways and so many protocols to to use hot and cold together. 165 00:17:27,000 --> 00:17:34,000 I definitely recommend to use it together. But again, for some people in certain periods of their time, maybe they just need warm. 166 00:17:34,000 --> 00:17:41,000 For some people need for cold because of inflammation in the body. So it's like it's really personalized. 167 00:17:41,000 --> 00:17:48,000 Yeah, we were just my husband. I were just in Austria and we stayed at a spa hotel. Very, very European spa hotel. 168 00:17:48,000 --> 00:17:53,000 And it had 22 saunas. Some were infrared. Some were just warm. Right. 169 00:17:53,000 --> 00:17:58,000 You know, not even hot. And then some, you know, were exactly the traditional finish. Exactly. 170 00:17:58,000 --> 00:18:02,000 Then there were like the recovery pools next to them, like the plunge pools and stuff. 171 00:18:02,000 --> 00:18:04,000 And so you could kind of choose your own adventure. 172 00:18:04,000 --> 00:18:11,000 And, you know, obviously my husband and I had very different responses to what we preferred, what we you know, what made us feel energized, what made us feel relaxed. 173 00:18:11,000 --> 00:18:15,000 So I think an experience like that is amazing. And having access to a resource like that. 174 00:18:15,000 --> 00:18:20,000 But it was like in the Tyrolean Alps in Austria. The fact that we have that now in Singapore. 175 00:18:20,000 --> 00:18:24,000 And again, with with guidance of doing it properly, I think it's so cool. 176 00:18:24,000 --> 00:18:28,000 Yeah, it's really nice. However, being in the Alps, that's another level. 177 00:18:28,000 --> 00:18:36,000 So there are the urban destinations, which is fantastic because we don't have always time to travel somewhere to another country. 178 00:18:36,000 --> 00:18:45,000 So it's really good to have in our neighborhood. But when it going to the Alps and looking outside, I'd actually look at some of those places. 179 00:18:45,000 --> 00:18:50,000 I'm intrigued. You can't recreate that feeling of being in nature and the, you know, the grand walls. 180 00:18:50,000 --> 00:18:54,000 Yes. The views that you have and everything like that. It was amazing. 181 00:18:54,000 --> 00:18:57,000 Amanda, you know how much I love Little Farms? Well, guess what? 182 00:18:57,000 --> 00:19:01,000 They've just come on as a sponsor and I am so bloody excited. 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So just thinking back on my journey. 204 00:20:49,000 --> 00:20:56,000 So my Asia journey started in Thailand, where I really dove deep into Vipassana meditation. 205 00:20:56,000 --> 00:21:05,000 I had the opportunity to learn Vipassana meditation from Khun Phon, who used to be a Buddhist monk for 20 years. 206 00:21:05,000 --> 00:21:12,000 So for me, I have a very deep connection with Vipassana meditation and in general meditation is part of my day to day life. 207 00:21:12,000 --> 00:21:24,000 But that especially helped me to let go of certain traumas in life and in general to understand how important it is that we come back to the moment, we come back to the now. 208 00:21:24,000 --> 00:21:29,000 So definitely, I would say Thailand as that was a big takeaway. 209 00:21:29,000 --> 00:21:39,000 And that's where I also did my yoga teacher training and I did my first juice cleanse, which ever since since over 14 years, I'm doing every year twice. 210 00:21:39,000 --> 00:21:45,000 So that's really again, one person's food, other person's poison for me, it works perfectly. 211 00:21:45,000 --> 00:21:49,000 These were my main takeaways from Thailand. 212 00:21:49,000 --> 00:21:52,000 Then I lived in India for three years. 213 00:21:52,000 --> 00:21:59,000 In India, I really understood and dived deep into Ayurveda and different kind of Ayurveda practices. 214 00:21:59,000 --> 00:22:07,000 My husband opened the world biggest retreat back then in the Western Ghats in the middle of India. 215 00:22:07,000 --> 00:22:11,000 So it was a huge one thousand four hundred. 216 00:22:11,000 --> 00:22:16,000 I'm never good at numbers. I might need to double check acres or hectare. 217 00:22:16,000 --> 00:22:18,000 Oh, gosh. Oh, my gosh. 218 00:22:18,000 --> 00:22:24,000 So it's really was huge and we had Ayurvedic doctors, we have yoga doctors. 219 00:22:24,000 --> 00:22:35,000 So they're really I understood and and practiced and learned and I learned from the best of the best also from Mr. 220 00:22:35,000 --> 00:22:38,000 Iyengar himself, Iyengar yoga as well. 221 00:22:38,000 --> 00:22:48,000 So that was amazing to to learn from these traditional healers, gurus. That was a very deep dive in India. 222 00:22:48,000 --> 00:23:00,000 Then in Thailand, sorry, then in China, I also learned more of the traditional Feng Shui Taoism also for the mental part. 223 00:23:00,000 --> 00:23:11,000 So I was more and more diving into mental health and working together with the psychologist, building a course like a digital course together. 224 00:23:11,000 --> 00:23:14,000 So that was a big part. 225 00:23:14,000 --> 00:23:20,000 Again, all of this, I think it's a beautiful combination with Western and Eastern. 226 00:23:20,000 --> 00:23:29,000 So we can we can use it both, of course, in every culture has a different meaning and has a different background and attached to different feelings, 227 00:23:29,000 --> 00:23:34,000 sensations and outcomes. I always believe to find the golden middle. 228 00:23:34,000 --> 00:23:45,000 I love extremes both ways, but my goal has always been to find the golden middle in all of these technique practices and techniques. 229 00:23:45,000 --> 00:23:54,000 And then, of course, comes all the ancient sorry, all the cutting edge technology, which is so beautifully can combine with these two. 230 00:23:54,000 --> 00:24:08,000 And that's how my concept of social wellness in Asia started to to born in a way to combine these two, because especially in this culture, 231 00:24:08,000 --> 00:24:15,000 I think it's very, very important to pay respect for the past and then to combine it with the future. 232 00:24:15,000 --> 00:24:18,000 So the East, how beautifully can meet with West. 233 00:24:18,000 --> 00:24:25,000 I love that. I like how you're you're integrating the past, the future, the East, the West. 234 00:24:25,000 --> 00:24:33,000 And you can take little bits from everything and then create something which could be workable for a lot of people. 235 00:24:33,000 --> 00:24:38,000 So that's amazing. And I mean, Singapore has such a great foundational model for this because we have TCM, right? 236 00:24:38,000 --> 00:24:43,000 We have and we have Western medicine and in Singapore, TCM and Western medicine peacefully coexist. 237 00:24:43,000 --> 00:24:48,000 Right. And you're as likely to be in a medical clinic as you are to be in a TCM clinic. 238 00:24:48,000 --> 00:24:53,000 And no one thinks no one looks at you sideways if you say that you're going for cupping and physio. 239 00:24:53,000 --> 00:24:55,000 You know, it's like, oh, yeah, well, that's fine. 240 00:24:55,000 --> 00:25:00,000 You know, so I think bringing that into a broader array of practices is, you know, Singapore sets the stage for that. 241 00:25:00,000 --> 00:25:02,000 We're here for that. Right. 242 00:25:02,000 --> 00:25:07,000 We had Danny Vandeveld on the show a couple of seasons ago, and I know she's part of the recoup team as well. 243 00:25:07,000 --> 00:25:10,000 And she always jokes that and I love how she says this. 244 00:25:10,000 --> 00:25:12,000 She likes to de-woo-ify spirituality. 245 00:25:12,000 --> 00:25:15,000 Right. She's like, I'm going to take it from woo woo like into the real world. 246 00:25:15,000 --> 00:25:20,000 How do you de-woo-ify some of these longevity concepts for your audience? 247 00:25:20,000 --> 00:25:23,000 So let's be honest, right. Like, I know what Iyengar Yoga is. 248 00:25:23,000 --> 00:25:26,000 I know what Ashtanga Yoga is. I know what infrared is. 249 00:25:26,000 --> 00:25:30,000 But I don't think that that is broadly the case. Right. 250 00:25:30,000 --> 00:25:35,000 I think that some of these specificities are very hard to translate. 251 00:25:35,000 --> 00:25:38,000 How do you bring it kind of to the ground level? 252 00:25:38,000 --> 00:25:45,000 I think it's very important in wellness that we always meet people where they are. 253 00:25:45,000 --> 00:25:50,000 So we don't have, basically, we're non-expectational and we're non-judgmental. 254 00:25:50,000 --> 00:25:55,000 So we don't have the expectation for people to really understand what we're talking about. 255 00:25:55,000 --> 00:26:01,000 However, there are people who like maybe even know more because they, you know, like really dive deep or, you know, 256 00:26:01,000 --> 00:26:05,000 like they are the generation who for innovation, they are far ahead of me. 257 00:26:05,000 --> 00:26:14,000 But for me as a wellness expert, it's really to see a person, understand where he or she is, 258 00:26:14,000 --> 00:26:20,000 knowing everything which I have learned in the past three decades or over, 259 00:26:20,000 --> 00:26:26,000 and then find what is the most appropriate techniques, modules, holistic practices, 260 00:26:26,000 --> 00:26:31,000 which is for this person could be transformation at this time of their life. 261 00:26:31,000 --> 00:26:39,000 And of course, this is like very, I would say, very bio individual, very personalized in a broader perspective. 262 00:26:39,000 --> 00:26:48,000 Just in general, to find to translate into real language and not to overly complicate things. 263 00:26:48,000 --> 00:26:53,000 So exactly as Danny also say, de-woof-ify. 264 00:26:53,000 --> 00:26:58,000 So I have to have a good word for that in wellness and longevity and biohacking, 265 00:26:58,000 --> 00:27:05,000 because some people when they hear the word biohacking, like stepping back, like, you know, have very mixed feelings. 266 00:27:05,000 --> 00:27:10,000 And that's what I said. We already done biohacking before 2000, right? 267 00:27:10,000 --> 00:27:12,000 But we didn't know it's biohacking. 268 00:27:12,000 --> 00:27:16,000 So, you know, some words resonate with some people, some words not. 269 00:27:16,000 --> 00:27:20,000 So it's how to simplify it and make it understandable. 270 00:27:20,000 --> 00:27:25,000 And I always say, just watch how you feel after. 271 00:27:25,000 --> 00:27:29,000 Just I don't need to say anything. Just go through the experience, 272 00:27:29,000 --> 00:27:32,000 go through the journey and just watch yourself, how you feel. 273 00:27:32,000 --> 00:27:35,000 And then the proof is in the pudding. 274 00:27:35,000 --> 00:27:41,000 Let's say a lady comes to you. Well, let's call her Lucy. I don't know why I put that name. 275 00:27:41,000 --> 00:27:46,000 Yeah, Lucy. She's 43 years old. She's got three kids. 276 00:27:46,000 --> 00:27:54,000 She's working full time. She's stressed out. She has got a lot on her plate. 277 00:27:54,000 --> 00:28:02,000 How would you then sort of work through what? Oh, and she's exercising every day, like crazy exercising every day. 278 00:28:02,000 --> 00:28:08,000 How would you work through how she can recover so that she could be her best self? 279 00:28:08,000 --> 00:28:11,000 And, you know, she's not overstretching herself. 280 00:28:11,000 --> 00:28:19,000 So what would you say would be like the steps or even the tools that she could use to best manage her situation? 281 00:28:19,000 --> 00:28:21,000 I always say that's a very great example. 282 00:28:21,000 --> 00:28:27,000 I kind of think a lot of us can resonate with this, especially as women. 283 00:28:27,000 --> 00:28:35,000 We always put everyone in front of us, our husbands, our kids, our colleagues, especially pleasers. 284 00:28:35,000 --> 00:28:40,000 Right. We always want to make sure everyone else is all right. 285 00:28:40,000 --> 00:28:49,000 And then we come at last. So I always say self-care is so important because we can give the word, the best of us, 286 00:28:49,000 --> 00:28:56,000 not what's left of us. So first of all, when I see Lucy, I would ground her. 287 00:28:56,000 --> 00:29:01,000 I would just ask her to just come back to your breath a little bit because she already has so much stress. 288 00:29:01,000 --> 00:29:08,000 She's already running. Plus, on top of it, she's still exercising, probably high impact exercising every day. 289 00:29:08,000 --> 00:29:15,000 So I would just ask her to come and breathe with me just for, you know, like for breath, just to ground and arrive. 290 00:29:15,000 --> 00:29:21,000 And then I would start to understand what are her lifestyle stressors because that's the most important. 291 00:29:21,000 --> 00:29:28,000 We all have lifestyle stressors. And then to see what could be the antidotes for her lifestyle stressors. 292 00:29:28,000 --> 00:29:34,000 And most of the time in these cases, to really let her recover and come back to herself, 293 00:29:34,000 --> 00:29:41,000 to basically give some dedicate some quality time for herself to calm her parasympathetic nervous system, 294 00:29:41,000 --> 00:29:48,000 to, you know, like increase HRV, let's make sure how is her sleep, to see what are the points in her life 295 00:29:48,000 --> 00:29:58,000 where he is like compromising from giving up. So put the oxygen mask to her first and to see then how she can take care of everyone else. 296 00:29:58,000 --> 00:30:08,000 So obviously, I would recommend her different kind of recovery techniques, both from holistic practices and also from innovative practices as well. 297 00:30:08,000 --> 00:30:13,000 I can already recommend my top favorites would be fantastic for her. 298 00:30:13,000 --> 00:30:20,000 But it's like the rainbow. There are there are so many options out there. 299 00:30:20,000 --> 00:30:26,000 Yeah, I think exactly what you're saying. Personalization is one of the themes of the future of longevity. 300 00:30:26,000 --> 00:30:31,000 Right. So even hyper personalization. I like hyper personalization. 301 00:30:31,000 --> 00:30:40,000 Well, so then I mean, that basically is my next question. Right. Like what other thematics or what other trends do you see as the future of this industry? 302 00:30:40,000 --> 00:30:51,000 So in general, genomics, microbiome analyzing different kind of AI devices, which can already prevent what you should do, 303 00:30:51,000 --> 00:31:00,000 not really analyzing your past or based on your past and your genomics, your lifestyle, your your microbiome can tell you, for example. 304 00:31:00,000 --> 00:31:10,000 It's not that appropriate, but I can already see a toilet in the morning after your tell you what you should do. 305 00:31:10,000 --> 00:31:16,000 Yes. As we say in America already tell you what you're supposed to eat today. 306 00:31:16,000 --> 00:31:22,000 Wow. Could you imagine? So, you know, like these these kind of small things, of course, and then it's up to you. 307 00:31:22,000 --> 00:31:26,000 It's in your hand. Yes. You will go accordingly or you're not. 308 00:31:26,000 --> 00:31:33,000 And it's but it's but you have the option to decide that for the optimal microbiome for feeding the right bacteria today. 309 00:31:33,000 --> 00:31:42,000 And what is it that I should eat today? Or, for example, other epigenetics, AI technologies, 310 00:31:42,000 --> 00:31:46,000 who tells you, do you need warm or do you need cold today? 311 00:31:46,000 --> 00:31:51,000 So like, you know, like small things when we were talking about contrast therapies, right? 312 00:31:51,000 --> 00:31:56,000 Some day we need warm or different parts of the day. Defense also our genetics. 313 00:31:56,000 --> 00:32:00,000 Sometimes we need cold to be energized, uplifted. 314 00:32:00,000 --> 00:32:05,000 But when and how some people are very gifted, they have very good body awareness. 315 00:32:05,000 --> 00:32:10,000 But some people need guidance, guidance of AI, guidance of coaches. 316 00:32:10,000 --> 00:32:14,000 Different technologies can show the directions. 317 00:32:14,000 --> 00:32:24,000 And who like so many exciting things, I think, with AI, the future awareness is like, oh, it's going to be super exciting. 318 00:32:24,000 --> 00:32:29,000 Limitless. And again, to mention Morpheus again, you guys can come on as a sponsor if you wish. 319 00:32:29,000 --> 00:32:33,000 Right. It's not just an HRV reader. OK, we all have HRV from our Apple watch or whatever. 320 00:32:33,000 --> 00:32:38,000 Right. It then gives you a specific training protocol for that day. 321 00:32:38,000 --> 00:32:40,000 Right. Yes. But and that and that's cool in itself. 322 00:32:40,000 --> 00:32:47,000 Right. That's already cool. But what I like about it in kind of the female subtext is that let's say you are under recovered. 323 00:32:47,000 --> 00:32:52,000 Let's say you are Lucy. All right. And you're at with an end after the day that you've had. 324 00:32:52,000 --> 00:32:55,000 And then you wake up and you're, you know, HRV reader says, you know what? 325 00:32:55,000 --> 00:32:59,000 This is your training protocol for today. Yeah. Zone one. Yeah. 326 00:32:59,000 --> 00:33:02,000 Twenty minute walk. Exactly. Breathe some air, get some sunshine. 327 00:33:02,000 --> 00:33:06,000 It then gives her permission to rest. 328 00:33:06,000 --> 00:33:13,000 And I think that that's one of those things that it's like this woman who might be otherwise reading her her bio data from her Apple watch or garment or whatever. 329 00:33:13,000 --> 00:33:15,000 And think I got to go. I got to burn calories. I got to close the rings. 330 00:33:15,000 --> 00:33:26,000 I got to do the thing. Having this kind of more nuanced data where it's like, no, actually, what you need today is recovery, self-care and some kind treatment on your body. 331 00:33:26,000 --> 00:33:31,000 And then she can accept that because it's a third party. Right. It's not a judgment from society. 332 00:33:31,000 --> 00:33:36,000 It's not a it's a you didn't go for your run today. You aren't failing at your goals. 333 00:33:36,000 --> 00:33:40,000 It's like, no, this is actually what you need to be better at your performance goals. 334 00:33:40,000 --> 00:33:44,000 And I think high performing women struggle with this so much. 335 00:33:44,000 --> 00:33:56,000 And if A.I. and these devices that are more nuanced than some of the readers that we have can achieve that for us and direct them into more of the targeted recovery, I think that is wonderful. 336 00:33:56,000 --> 00:34:02,000 This is exactly. And then basically, as you said, they give permission for them to rest. 337 00:34:02,000 --> 00:34:13,000 So even A type people can measurably understand and see that this is what I need to be on my optimal performance to thrive. 338 00:34:13,000 --> 00:34:19,000 And then I would add one more thing at the end. When they done, I would give them a mantra. 339 00:34:19,000 --> 00:34:28,000 You've done enough. You have enough. You are enough because that's very important that most of the time we always have the feeling. 340 00:34:28,000 --> 00:34:32,000 Have I done enough? Right. Especially perfectionist. Yeah. 341 00:34:32,000 --> 00:34:36,000 I'm I'm coaching a productivity addict right now. And she's self professed. 342 00:34:36,000 --> 00:34:41,000 She can't take a moment's downtime because she feels like it's unproductive time. 343 00:34:41,000 --> 00:34:49,000 Exactly. And yeah. Redefining that rest and care is actually productive time. You know, it helps you achieve your better goals. 344 00:34:49,000 --> 00:34:53,000 I think that's yeah. Women need to hear that. All right. I actually heard on a podcast. 345 00:34:53,000 --> 00:34:57,000 I think it's Chris Williamson and he was saying he's such a type A personality. 346 00:34:57,000 --> 00:35:05,000 Even when he's trying to, you know, breathe, he'll be in his meditation class and he's like, I'm going to kick ass at breathing. 347 00:35:05,000 --> 00:35:12,000 I'm going to breathe the slowest and the deepest. I guess it's really hard for certain people to get out of that mode. 348 00:35:12,000 --> 00:35:15,000 No, I think you are absolutely right, by the way. 349 00:35:15,000 --> 00:35:21,000 I think real type A's and productivity addicts and high performers really struggle with just letting go. 350 00:35:21,000 --> 00:35:25,000 And that is where what you do is so valuable. Can we scale back just one quick second? 351 00:35:25,000 --> 00:35:31,000 So, you know, we've talked about all the wellness stuff and specific stuff, but I want to talk about your business journey, specifically that. 352 00:35:31,000 --> 00:35:35,000 Can you tell us how so you were previously in hospital? First of all, you're previously previously an athlete, right? 353 00:35:35,000 --> 00:35:38,000 And that really is a career, right? It was my first career for sure. 354 00:35:38,000 --> 00:35:44,000 And then you were in hospitality and then you made this pivot to wellness, but still kind of hospitality in a sense. 355 00:35:44,000 --> 00:35:47,000 Can you share with us your entrepreneurial journey? 356 00:35:47,000 --> 00:35:58,000 Actually, it started with fitness. And so I was already in fitness and sport mainly because I'm after my professional athlete athletic career. 357 00:35:58,000 --> 00:36:05,000 I graduated as a sports scientist and actually I started my journey as a personal trainer. 358 00:36:05,000 --> 00:36:14,000 And also I was already teaching classes from the age of 16 because I was national champion and bronze medalist on a World Cup. 359 00:36:14,000 --> 00:36:19,000 So I was already teaching classes like aerobic classes, spinning. I was also an own zone trainer. 360 00:36:19,000 --> 00:36:26,000 So already back then I was already measuring my heart rate. And it was like in 1996. 361 00:36:26,000 --> 00:36:29,000 Like really long time ago. When no one was doing that, by the way. 362 00:36:29,000 --> 00:36:37,000 And we were calling it own zone. So, you know, already figuring out what is your personal zone, right? To train. 363 00:36:37,000 --> 00:36:43,000 I quite like that, Tam. I feel like everyone should take own zone. I do like that. Good job, 1986. 364 00:36:43,000 --> 00:36:52,000 Yes. So actually my professional started with fitness, fitness, sport, physical health, I would say. 365 00:36:52,000 --> 00:37:01,000 And then due to a personal tragedy, I left Europe and that's why I moved to Thailand to basically to let go. 366 00:37:01,000 --> 00:37:13,000 And to that's why I started with personal meditation. And then because I love to work with people and that's why I moved toward hospitality. 367 00:37:13,000 --> 00:37:23,000 But hospitality also was infused with events and also travel agency experiences. So that and my entrepreneurs, 368 00:37:23,000 --> 00:37:28,000 entrepreneur skill, but I had to move away a little bit of fitness to be able to let go. 369 00:37:28,000 --> 00:37:34,000 And then, of course, I couldn't hold myself back. And that's when I started yoga. 370 00:37:34,000 --> 00:37:38,000 So already on the side, I started to teach yoga after my teacher training. 371 00:37:38,000 --> 00:37:49,000 And so actually wellness, fitness has always been part of my life, even though professionally I was doing hospitality. 372 00:37:49,000 --> 00:37:59,000 But then more and more with India and China and all these Asian roots, I dive deeper and deeper into physical, mental. 373 00:37:59,000 --> 00:38:04,000 So through mindfulness and different kind of spiritual health as well. 374 00:38:04,000 --> 00:38:11,000 And of course, physiological through integrative nutrition and different kind of modalities. 375 00:38:11,000 --> 00:38:21,000 So then in 2020 in Singapore, I founded Live Life Holistic, which is basically for retrieves. 376 00:38:21,000 --> 00:38:27,000 So often until today, twice a year, I'm hosting retrieves because I love to create. 377 00:38:27,000 --> 00:38:30,000 So that's my probably my hospitality background. 378 00:38:30,000 --> 00:38:40,000 I love to create experiences for people to uplift, to come home to themselves, to switch off from this day to day demanding life. 379 00:38:40,000 --> 00:38:51,000 And also digital courses, digital courses for physical health and digital courses for mental health as well through meditation and different kind of modalities. 380 00:38:51,000 --> 00:39:01,000 And then through Live Life Holistic, I started to basically pioneering the concept of Recoup, 381 00:39:01,000 --> 00:39:08,000 where combining cutting edge technology with ancient practices for people to come home to themselves. 382 00:39:08,000 --> 00:39:14,000 That was the initial intention to regain self, reclaim energy and restore balance. 383 00:39:14,000 --> 00:39:18,000 So that that was the journey of Recoup. 384 00:39:18,000 --> 00:39:32,000 With Recoup, once this beautiful concept has been fulfilled and developed, it was time to let go and pass it to the operation team. 385 00:39:32,000 --> 00:39:52,000 And and now I'm ready to through workshops, through future concepts, through personalized coaching to spread this well-being to uplift people, for people to become the better version of themselves. 386 00:39:52,000 --> 00:39:55,000 And I love that mantra, the better version of yourself. 387 00:39:55,000 --> 00:40:00,000 Right. Not that Instagram perfection, not what you think it should be. 388 00:40:00,000 --> 00:40:03,000 Not, you know, our buddy, Brian Johnson, necessarily. 389 00:40:03,000 --> 00:40:06,000 But what's the best version of you? And I think that's beautiful. 390 00:40:06,000 --> 00:40:12,000 And that leads so well into our final question for today, Diana, which is something that we ask every guest on the podcast. 391 00:40:12,000 --> 00:40:17,000 And I think you'll have a great answer for this because of the way that you live your life aspirationally for a lot of us. 392 00:40:17,000 --> 00:40:24,000 What is your 40s formula? You admitted to us off air that you are in your 40s officially. 393 00:40:24,000 --> 00:40:32,000 So we know she's established in the 40s, folks, and we would love to know in two to three sentences. 394 00:40:32,000 --> 00:40:39,000 What do you think women in their 40s need to have or know or do to thrive? 395 00:40:39,000 --> 00:40:43,000 I think it's very important. And again, I didn't prepare for this question. 396 00:40:43,000 --> 00:40:49,000 So I'm just going to say what is in the top of my hand and for the top of my head. 397 00:40:49,000 --> 00:40:55,000 And again, the mantra, which I love this mantra. 398 00:40:55,000 --> 00:41:01,000 And I'm telling myself day by day, I've done enough. I have enough. I am enough. 399 00:41:01,000 --> 00:41:05,000 So we don't have the shoulds that what we should do. 400 00:41:05,000 --> 00:41:10,000 We put away the chatters and the mind. 401 00:41:10,000 --> 00:41:18,000 So we are able to calm our mind and really come back to the moment to come back to really live our life. 402 00:41:18,000 --> 00:41:25,000 And I just came back from Chivasom and the founders one sentence above all, enjoy your life. 403 00:41:25,000 --> 00:41:33,000 So I think it's very, very important. There are so much biohacking. There are so much invention. 404 00:41:33,000 --> 00:41:40,000 There are so much we can do, which is great. But it's very important to find a balance. 405 00:41:40,000 --> 00:41:47,000 Enjoy life the fullest. But the next day in the morning, I always say I always start my day with a celery juice. 406 00:41:47,000 --> 00:41:57,000 A meditation, yoga, any kind of exercise to create that wellness circle, because then I will hydrate well. 407 00:41:57,000 --> 00:42:03,000 Then I will eat well. Then I will sleep well. I feel good throughout the day. 408 00:42:03,000 --> 00:42:09,000 And then I can start my day again uplifted and fulfilled. 409 00:42:09,000 --> 00:42:13,000 There's always those rituals, right, that tie us back to our best selves. 410 00:42:13,000 --> 00:42:17,000 And it could be celery juice. It could be a cup of coffee. 411 00:42:17,000 --> 00:42:18,000 Exactly. No judgements. 412 00:42:18,000 --> 00:42:21,000 I love the idea of the full circle of wellness. It brings you back. 413 00:42:21,000 --> 00:42:31,000 Yes. So I fully believe in holistic wellness, where we basically restore the body's physical, physiological, 414 00:42:31,000 --> 00:42:38,000 psychological and spiritual health in an active transformation. So that's what I believe in. 415 00:42:38,000 --> 00:42:43,000 That's my 40s formula to live a holistic life. 416 00:42:43,000 --> 00:42:47,000 And who doesn't want that? Right. It sounds amazing. Thank you so much, Diana, for being with us today. 417 00:42:47,000 --> 00:42:51,000 We really appreciate your insights and we would love to have you back again. 418 00:42:51,000 --> 00:42:58,000 Thank you so much for having me. It was a beautiful conversation. And thank you for everyone listening to us. 419 00:42:58,000 --> 00:43:00,000 Thank you. 420 00:43:00,000 --> 00:43:02,000 Want more from the 40s formula? 421 00:43:02,000 --> 00:43:08,000 Every Friday we'll be sending our For Play Friday newsletter direct to your inbox with four hot topics, tips and trends, 422 00:43:08,000 --> 00:43:10,000 personally curated by Jasmine and Amanda. 423 00:43:10,000 --> 00:43:15,000 All you need to do is visit the40sformula.com and sign up with your email address. 424 00:43:15,000 --> 00:43:21,000 That's the F-O-R-T-I-E-S formula.com. 425 00:43:21,000 --> 00:43:23,000 This is Paul, our editor. 426 00:43:23,000 --> 00:43:31,000 He's a 25-year-old unmarried Singaporean guy listening to the ramblings of 12 older women on everything from menopause to weightlifting to sex. 427 00:43:31,000 --> 00:43:35,000 So Paul, what's your thoughts on today's conversation? 428 00:43:35,000 --> 00:43:42,000 Biohacking? It's something which I don't really have much of an opinion on, 429 00:43:42,000 --> 00:43:47,000 though the idea of living longer is actually pretty cool, but definitely not forever. 430 00:43:47,000 --> 00:43:52,000 Nah, I'm happy to die around 70 actually, so all's good. 431 00:43:52,000 --> 00:43:59,000 Anyways, for you guys who are healthy seeking, stay healthy and I'll see you guys in the next one. 432 00:43:59,000 --> 00:44:05,000 Guys, you know how much we love coffee? And if you want to show us some love, you know you can get us one. 433 00:44:05,000 --> 00:44:11,000 Just visit buymeacoffee.com slash the 40s formula. Cheers. 434 00:44:11,000 --> 00:44:20,000 Before we go, please remember to hit subscribe and take a moment to support the 40s formula by leaving a review on your favorite podcast platform. 435 00:44:20,000 --> 00:44:25,000 Your reviews will help us to reach more people and allow us to continue to bring valuable content. 436 00:44:25,000 --> 00:44:28,000 It should only take a moment and it's a free way for you to support the show. 437 00:44:28,000 --> 00:44:34,000 You can also stay updated with the 40s formula by following us on Instagram at the 40s formula. 438 00:44:34,000 --> 00:44:39,000 All one word. We share behind the scenes insights, episode updates and much more. 439 00:44:39,000 --> 00:44:43,000 So please be sure to hit that follow button. We appreciate your time and support. 440 00:44:43,000 --> 00:45:00,000 Thank you for being part of this community and we'll be back next week for more empowering conversations with inspiring guests. Bye. 441 00:45:13,000 --> 00:45:34,000 How was it? 442 00:45:34,000 --> 00:45:44,000 Wonderful. You are so obviously your media trained, right? Because you have the ability to repeat your messages clearly, but without sounding like you're repeating yourself. 443 00:45:44,000 --> 00:45:48,000 Yeah, I hope I know I repeat it, but I knew that you cut it out. 444 00:45:48,000 --> 00:45:54,000 No, and you take it from a different angle, but everyone gets the clarity of your message. Right. 445 00:45:54,000 --> 00:46:00,000 But it was wonderful. It was really great. And I think it will reach our audience beautifully. So thank you for your thank you. 446 00:46:00,000 --> 00:46:07,000 My pleasure. I would have one question photo and can I just let my son, if you have five minutes that he could see this. 447 00:46:07,000 --> 00:46:34,000 Let's make a photo first and all the formal things and then I just let him because he's like.