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We start by asking ourselves a question.
Who of us wouldn't love to have time and not get old?
But, more than age, I think what we would love to do, well, I'm talking about myself,
I don't know about you, but age is not the issue, it's health.
Getting healthy at 60, 70, 80, 90, 100, imagine getting to 80, 90 or 100 years old.
I saw people with memory doing the things you love, falling in love, being active,
I mean, staying alive.
Because I think that's what we fear, right?
It's not age, it's not necessarily the number, it's losing our quality of life,
depending on other people, being sick, living in hospitals, having pain,
chronic illnesses, that's the problem.
I lived with my mom since the 60s, her quality of life went down a lot,
she had osteoporosis, type 2 diabetes, Alzheimer's, which was a hell for years.
And seeing what she lived is what I would be worried about.
And today's topic is very interesting because it's possible, yes, it's possible,
to advance in age, but that your quality of life continues to be very high.
Because age and aging are not the same.
And today we can learn how to reach an advanced age, but with quality of life.
And we have three very first-class guests.
Today we are joined by Dr. Azamar Jordi, who I admire very much,
who is an expert in the blue areas of the world.
What are the blue areas?
Places where people just get to 70, 80, 90, 100 years old with quality of life,
active, doing what they love, physically and mentally.
And today she will tell us exactly what lifestyle can help us get there.
Also traveling from Aguascalientes, well, Amar traveled from Miami to be with us,
and Brenda, our dear Brenda, Rocío Rodriguez, traveled from Aguascalientes to be with us.
And she is also a super expert, not only is she a certified nutritionist,
but she is also a fitness coach.
And she will tell us about studies that reveal that people who are 40 years old,
who do not have a good lifestyle, can be surpassed in their quality of life
by people who are over 70 years old, but they have a very adequate lifestyle.
And also, Marta Patricia Castañeda, better known on social networks as Nonafit,
is a living example that you can do it.
She started exercising after 52 years, and I at 65 years old, well, there you see her,
running super active marathons and apart from managing companies.
Today she told me that she got up at 3.30 in the morning and she comes loaded with energy.
So today we are going to challenge the concepts that we have of age.
Today we are going to learn and grow together.
Enmarcanthoneoregil.com, Diagonal Formula, the Confessionary is open.
Today's question is, do you think you will be healthy at 80 years old?
Yes or no?
Come and confess the truth and stay with us on the program,
because we are going to challenge any concept that you have of aging,
or how you look at 80 or 90 years old.
Today we are going to change the paradigms and we are going to discover how we can get there
with a great quality of life, for you, for your life, and for your loved ones.
So stay with us here on Formula, because the program is going to be very, very, very, very good.
So let's open the conversation, enmarcanthoneoregil.com, Diagonal Formula.
I repeat today's survey, the Confessionary is, do you think you will be healthy at 80 years old?
Yes or no?
And we will also be talking today, in the second part of the program,
about a law that was unanimously approved in Mexico, with 420 votes in favor,
zero against and zero abstentions in the Mexican Congress,
which may be the beginning of a good path to guarantee Mexico
a higher quality of life through a not only sustainable, but healthy and accessible food for all Mexicans.
I know this is not talked about much in the news,
because we are caught up in politics and elections, but that is great news.
We'll be back after a break.
Connect and build through our conversation.
Through our conversation. Through our...
We return with Marco Antonio Regil on Formula.
Did you know that the podcast market in Latin America is the number one worldwide in growth?
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And you will know that you feel like you are in everyone's mouth.
Today, dear love, validate your emotions to heal.
Let's explore our own love.
Let's build healthy relationships.
Let's learn about a healthy love in all its extension.
Reach your maximum potential.
Marco Antonio Regil on Formula.
Healthy love in all its extension starts with you.
The most important love you can give yourself is yourself.
That's why today, in this program, we have dedicated it to dear love, it's to love yourself.
In today's survey, because we are talking about longevity,
you can reach 80, 90, 100 healthy without being in pain, without being connected to a hospital bed,
breathing artificially, we don't want that nightmare, nobody wants that.
In the confessional, today's question is, do you think you can reach 80 years old healthy?
I'm looking at my Instagram stories, our audience is optimistic, 72% says yes, congratulations,
that's good, and 28% says no.
Today, Dr. Azamar Jordi, public health specialist and founder of the platform Soy Saludable,
has more than 1.7 million followers,
with whom she shares practices and tools that help her to be healthy.
And also, one of the few doctors, one of the few people in the world
who has had direct and first-hand access to the famous blue areas
where the centenarians of the world are.
So she's an expert in reading books, she spends time in the blue areas.
It's an honor to have you here.
I'm happy to be with you, you know how much I love you and admire you.
I love your passion for this kind of topic, because we're all going to get old and die at some point.
And that's how I want to get there, with that passion, to 80, 90.
I have 54 years in two months, I'm a grandmother of an 8-year-old child,
and I'm going through the best moment of my life, and I want to see myself from 60, 70, 80, 90, and 100, with the same energy.
With quality. Yes, with quality.
The age is a number, the quality of life is the point.
Exactly, and independence, because it's terrible to have to depend on your loved ones and be a burden.
That word of being a burden for someone terrifies me, torments me.
So I want to maintain my physical, mental, and emotional capacities and value myself
until the last day I have to live, and you want that too.
Sure, and is it possible? Are there people in the world, in those blue areas, who are achieving this at 80, 90, and 100 years old?
Of course it's possible, so you have to have the conviction that if there is a person in the world
who has managed to live and go over 100 years in perfect health conditions,
lucid, independent, happy, without aches, without pain, without diseases,
bravely for himself, it means that the possibility exists for everyone.
But they do something that we don't do, and we have to learn.
What do they do? They do many things.
Let's start with food. They have a predominantly plant-based diet.
You're going to love it, I'm telling you.
They eat vegetables, fruits, nuts and seeds, legumes, whole cereals.
In four out of five blue areas they eat animal-based proteins, but the amount is something like this.
We're talking about three ounces in some places, pork, fish, chicken, birds, but very little.
But what they eat the most is beans, rice, corn, and many other vegetables and fruits.
So that's an important secret of longevity.
Whole foods.
Whole foods, natural foods, what you would find in a tropical forest where the industry has not entered.
So you have to grab the food, put it in your hand and say,
I would find this in a tropical forest, there are only two answers.
Or yes or no, there is no more or less, it can be, suddenly a bread you don't find in a tropical forest,
it's not born from trees. So you have to start selecting or prioritizing those foods that come from the land
or that are those animals, if you're going to eat animals, that are not processed, that everything is natural.
What else do they do?
They do something very interesting. They eat little.
The calorie restriction is associated with longevity.
They are not those people who explode their pants, who eat until they burst, who are full and still eat for nothing.
They eat very little, they eat two or three times a day.
So the food is important for them, but they don't live to eat, like in other cultures, above all.
They don't fill themselves.
They don't fill themselves. They still need an apple, but they decide to eat.
I've eaten with centenarians, I've had lunch with them and I'm ashamed of my plate next to theirs.
I start taking things away because they eat very little.
But they are full of other things in their lives.
Exactly.
They don't fill themselves with food to fill empty spaces.
It's very important. Natural food doesn't generate that crazy addiction of sugar, ultra-processed foods,
that junk food that the more you eat, the more you want.
Natural food is high in fiber, vitamins, nutrients, eats enough proteins that come from the quinoa, from the beans,
that also comes from the protein in case of eating protein.
So they feel satiated and fill their lives with other things.
What else do they do then?
There's something that I would love to dominate to perfection, that they lead a quiet life, they don't run,
they don't accelerate, they live a pure life, they are happy, and they lead a very calm life, they manage stress very well.
On the other hand, in the modern world, we are running as if an African lion was chasing us.
All the time.
All the time in survival mode.
The thing is that the brain doesn't know how to differentiate between a real threat, that is, there is an earthquake,
and yes, you have to run because there is an earthquake, it is a real threat.
From an imaginary that you say, I'm going to get sick, I'm going to get COVID, I'm going to die, my husband is going to leave me,
I'm going to break, I'm going to fail, I'm going to live under a bridge.
We love drama and soap opera, and we create imaginary situations that 99% of the time do not happen.
But the brain thinks they are real, and activates cortisol, activates the survival hormones,
and lives in survival mode, and that accelerates.
That is the biggest accelerator of aging, living in stress.
What else? A very strange question, but they continue to fall in love, they continue to have a couple,
although some have been invited.
What? You don't know.
Yes.
I don't know if here it is said to kick the dogs, in Venezuela it is said to kick the dogs.
Of course it is said to be.
They are women, they love women, they are flirting with women all the time.
And women, men.
And women, men, really, they are alive.
They have a couple.
They are sexually active in some way in the 80s, 90s.
Yes, they are sexually active.
I say the truth.
It works for them.
And look, I have not seen it in person, but they have told me.
They themselves say it and feel proud to say, you know what, I work completely when you want to try me.
And I say, thank you.
Thank you, enjoy.
They flirt, they are still alive.
They are very flirtatious.
Something that I remember you telling me is that they have a very active social life.
They have friends, they have families, they enjoy their lives a lot.
They are not isolated.
Solitude stresses, inflames, sick and ages.
Solitude is a great pandemic in the world, especially after COVID, where we stop hugging, we isolate ourselves.
They are socially active.
They visit each other every day, they drink their coffee, they hug each other, they have a community that supports them.
If one has a problem, another helps him.
And that is a great secret of longevity.
They are also very spiritual beings. They go to church, they preach, that is, they believe in God, they believe in that superior force that gives us life and that gives them strength.
And in fact, they do not know why they live 100 years.
You ask them, but when you get there, you are going to interview them and you are going to ask them, but why have you lived more than 100 years?
They say it is God, that God is the one who keeps them alive.
They don't even know what they do or stop doing to live longer.
But faith is unbreakable and is demonstrated as one of the nine secrets of longevity in the blue zones.
They are not stressed about living long or being healthy.
They are simply healthy because they have a balanced life.
A balanced life, a life with purpose.
They have meaning in life, they have purpose.
They get up in the morning with energy, with joy.
They have projects.
Hobbies, projects.
At least women cook, they sell, I don't know, tortillas, sweeties, tortillas.
They have always been working and they are always active.
They don't run marathons or go to the gym to lift weights.
No, but they are always active from morning to night.
They work a lot in gardening, in cultivating, in cutting trees, in planting.
And then that connection with the earth and that movement they do from morning to night where they almost never sit down, they ride horses.
They are active all the time.
And it is shown that it is important to train, it is important to do cardiovascular exercise.
But also, more important than the gym hours are the other hours when you are not in the gym,
when you are not sitting for 8 or 10 hours, but you are active.
Active all the time.
Now, they are not rich people, they are not privileged areas in Costa Rica, Italy, California.
You say, ah, they have a lot of money and they have a super hospital that takes care of them.
No, they are communities with little money, in fact, right?
They are communities with very little money.
In fact, they receive help from the government.
But they are people who are happy, they are happy, they move naturally, they eat as they should eat.
They have a purpose in life, they have beautiful connections.
And you know what is the most powerful?
What?
The most, the top for me, they feel useful for society.
They are not old furniture that they throw in a house or that they end up in an asylum,
but they are honored, they are venerated, they are called living treasures.
And every time a centenary or birthday, the whole town celebrates them.
Then they feel that they inspire other generations to live more.
In other words, their culture is so proud to be the age they have.
And people make them see them.
So they feel useful.
It is shown that when you are already retiring, you have no purpose, you do not feel useful,
you call the disease, you begin to get old quickly
because practically unconsciously you want to leave the planet.
Wonderful.
Let's take a little break.
The topic is super interesting.
When we return, the conversation is added to the conversation,
Brenda, who traveled from Guascalientes to be with us.
She is top, top, top of exercise, she is a nutritionist.
And she is going to tell us about this study that shows that people, as Amar says,
who have more than 70 years but an adequate lifestyle,
have more health than a person of 40 who is not carrying this lifestyle
that Amar is talking about.
And he is going to take away the pretexts to be active.
Because there are many questions of,
what time do I exercise, how do I do it, give me advice because I am super, super busy.
Well, Brenda is going to tell us how, no matter what you have to do during the day,
you can do something for your physical activity.
We'll be back after a break.
Connect and build through our conversation.
Through our conversation.
We return with Marco Antonio Regil in Fórmula.
Get ready.
Continue the conversation with Marco Antonio Regil in Fórmula.
We can arrive healthy, active, happy, active, independent from anyone
at 70, 80, 90, 100 years old.
That is the topic of today.
In the confessionary, Marco Antonio Regil.com, diagonal, Fórmula,
the people who are responding say that 83% of the votes
have a hope that they will arrive very healthy after 80 years.
And there is a 17%, 18% who say no.
And that has a lot to do with your lifestyle.
We have with us a very admired friend, Dr. Amar Jordi,
medical expert in natural rejuvenation, epigenetics and longevity.
And the conversation is added by another person.
What is more convenient for you to follow in social networks and learn from her
because it is a dream come true that the program comes here.
Brenda Rocío Rodriguez, better known in the world of Instagram
as brembita, nutritionist and fitness coach.
Hello Marco.
Finally.
Thank you.
You told me that there is a study that was made that shows that the people
who have a lifestyle like the one that was describing Samar from the
blue areas, over 70 years old, can be healthier than someone
40 years old who does not have a healthy lifestyle.
And you know, many times we associate aging with age.
And it has nothing to do with aging, it has more to do with stopping.
So, precisely this study, what they analyze is people over 70 years old,
but who have precisely these habits of being moving, of being doing exercise,
of eating healthy, of sleeping, etc.
Against people under 40 years old, which is impressive how these people
of 40 years old did not have the same habits, but what did come out the same
was the amount of muscle and the part of care of the cells.
So, something called metabolic age.
What is metabolic age?
Metabolic age is the age you really have versus the age you represent.
For example, here this woman who tells us that she is 52 years old, I think,
I do like this, no, why?
Because it is not the age she represents, neither at physical level, nor at mental level,
nor at muscular level.
Of course, so metabolic age can go slower than physical age.
Exactly, and that is precisely it.
Metabolic age is very related to the whole part of quality of life.
Why? Because it is related to muscle mass, to the percentage of fat,
with your blood pressure.
So, a good metabolic age is really our goal.
And that is your passion, metabolic age and keeping young,
in fact you are very young, you are very small,
what a father not to hide your age, and on the contrary, to show off your age.
I mean, I am so old and it gives me a lot of pleasure to have them.
Exactly, because in the end it is a well lived life and with a lot of experience,
but above all, what they were talking about a while ago,
that it is a life in which you can be self-sufficient,
which I think that is the goal, independent.
Silvia Rodriguez from Mexico City, Eduardo Rojas from Monterrey, Nuevo León,
who are our partners, many people ask the same thing,
how can I prioritize physical activity, how to adapt the exercise routines
to keep me active and healthy if I am super busy.
And that is always the excuse, right?
I don't have time, but what we were talking about here,
you don't have time to do exercise, so schedule this part to get sick.
Because in reality it is not that you have to do an hour or two hours of heavy training,
or a week of weight training, no, really, they say that with three times
that you speed up your heart rate, a day is more than enough.
More so, apart from this part of physical activity, which is not the same as exercise.
Physical activity is movement, it is to be, precisely, to take the stairs,
it is precisely this part of walking, this part of...
Walking your dog.
Exactly, watering the plants, working at home, all of that is movement.
The thing is that most people are always sitting.
And what is sought is that you are standing longer.
Being standing, even working standing or walking,
is what will help you not only to work on the core part,
it will also help you to work on the stabilizing muscles and yourself.
Okay, tips for the busy people, right?
That we live in cities or moms that have three children.
Tips, what can I do for minimum exercise a day?
One, what I tell you, three times that you speed up your heart rate.
What is this? That you can run in your place, that you can dance,
that you get a golden horse.
I always tell you, a golden horse is a way to speed up your heart rate.
Two, that you seek above 7,000 steps a day.
Okay?
That can be achieved in a super simple way.
The thing is that we don't do it because we are super used to
walking in a car, moving less, taking the elevator,
go up the stairs, right?
That little thing you are going to do is really going to have a lot of impact.
And three...
Do you recommend, sorry, that they put a monitor to be able to count the steps?
Yes, actually if you don't have it,
because many people are not going to have the part of the money,
your cell phone can tell you.
The cell phone already has a podometer, right?
So it is something that already has it integrated.
And finally, what you were saying is this part of regulating the levels of cortisol.
The cortisol is regulated in the best way, precisely, by sleeping.
And most people don't sleep either.
So putting a song in the house.
Look, a lady, a mother who has three children and is super busy in this work,
not paid, which is the housework.
So she turns up the volume on the radio, puts on a cumbia, a salsa,
whatever she wants, and starts moving at 5 minutes, 3 minutes,
The hardest thing is to start because when you start, you generate endorphins.
The first three minutes I always tell them, put on a song that you love,
and from there you are going to take flight and you will not have to repair.
Playing with your children can also help you, right?
Playing with your children, keeping yourself active.
It is so important to do exercise like keeping yourself active the rest of the day.
I think that muscle is also a life insurance.
Exactly.
Keeping your muscle mass, especially after 40 is the most important thing you should do.
Yes, and in reality, muscle mass can be created with your own body, right?
Muscle mass, precisely as you say, is one of the best indicators
that there will be quality of life, right?
And right now, many times we make such an impressive caloric deficit
that we are going crazy with diets that lose muscle, right?
And muscle can be developed by carrying your nephew, carrying your son, playing with the dog.
Exactly, bottles that you are self-sufficient to carry and put them where they should be.
So I don't necessarily have to go to the gym or be in an exercise regime
that can be expensive for some people, I can do it at home.
Not at all, and I love to remind you that if today you are not self-sufficient
to stand up and tie your shoelaces, to stand up and you alone take things off the super,
to stand up and do what it is to live, be careful there,
because that is an indicator that your aging will really be complicated.
Hey, in the office, the people who are in the office or doing home office
sitting all day in front of the computer, what can they do?
Get up from the chair.
Get up from the chair, of course, and every hour, at least go for water,
but that in some way they start taking steps, right?
Exactly, if you receive a phone call, receive it by walking,
try to do squats from time to time, get up and let them tell you crazy,
it doesn't matter if they tell you crazy in the office,
you sit there and then you go back to the chair, you are extending your life.
Exactly.
Hey, what I'm going to say can be controversial because I know not everyone has this possibility,
I am single and I move and rent.
You are a nomad.
I am a nomad, I am a nomad, but I always choose who can do it,
choose the place where you live based on whether I can walk or not,
because there are places where there is danger, where there are no parks,
so if you can, if you are in your possibilities,
because it is a very important decision for your longevity,
I can live in a place where I am friendly with the walks.
Yes, of course, and above all, right now it is much easier
that there is a park around, that you can walk your dog,
that you can go out with your children, that you can book that little space.
There was also this nutritional part, right?
There is a protein called citruine, with that,
and that citruine helps us precisely to prevent aging,
and we can find it, what do you think?
The things that are more at hand, which are all the green leaves,
which are precisely those foods that have stronger colors,
such as purple color, reddish color, resveratrol, exactly,
and sometimes we think, oh, I will never be able to buy those supplements,
they exist in your diet, consume them more, right?
Of course, in nature they are there, and it does not have to be expensive.
No, not at all.
In reality, many times we associate a healthy diet
with something that is stratospheric outside our economy.
Of course, it is talked a lot about superfoods,
and superfoods are very expensive, who can buy superfoods?
But what do you think is the most expensive in the disease?
Right!
The most expensive in the disease is here the bill,
a cancer, a diabetes, an autoimmune disease,
you are going to bleed, you are going to lose all your money,
trying to heal yourself, and it is not money, it is energy,
it is the illusion, you lose your family,
you lose the desire to live, because who wants to live with pain
and with disability for so long?
So it is not worth it, it is worth investing.
It lowers your productivity.
Of course.
And when you start to be active, at first you get lazy,
but then, in a matter of days your body reacts and asks for exercise.
Exactly, and you will see it right in this endorphin,
in this, you will feel better, you will be much more...
Antidepressant.
Exactly, antidepressant, and something that they are not taking into account,
empowerment.
Of course.
The empowerment of knowing that you can do it, that you have achieved it.
That you are independent.
Exactly.
And one thing goes to the other, I have better self-esteem,
I do more exercise, I eat better, I am more independent.
And if you have more self-esteem, you make more money,
you become more productive, you believe in it,
you attract more men or women depending on who you are,
that is, it benefits you in all aspects.
And never too late to start, when we return from messages,
we will meet a wonderful person who began to exercise at the age of 52.
Never too late.
Today she is 65 years old and not only does she manage companies,
she is super active, she runs marathons,
she is known on social networks as Nonafit,
and you will see how she is, and she is 65 years old,
and she says that she makes her happy to turn 65 and she shows off her age
and she is excited to be older.
She is not afraid of age, why?
Because of the lifestyle she has, but she started it after 52 years.
We will be back after the break.
Cheer up!
Continue the conversation with Marco Antonio Regis.
I'm going to save myself.
We are here at the air, back to the talk, it's great.
Friends, if you, friends, friends,
if you think you can't get there,
that it's too late to start a healthy life,
I'm going to introduce you to this conversation
in which our dear Dr. Azamar continues,
an expert in rejuvenation, natural epigenetics rejuvenation,
Brenda Rocío Rodriguez, Brent Vita, Nutròliga and Coach Fitness.
She joins the conversation,
a living example that it's never too late to start
and that you can get there.
She is 65 years old,
it is known on social networks as Nona Fit,
but she doesn't believe that since 20 years she was so healthy.
Here I am reading your story, you smoked.
More than 30 years.
You smoked for 30 years, Nona Fit.
How crazy.
Yes.
How old did you stop smoking?
At 52.
And you started exercising.
And I started running.
And you didn't look like you do now.
No, no, of course, very dull.
Also with topics that one has to work on.
But this is a wheel of fortune.
What happened in your life?
Did you have a crisis, a loss,
something strong that made you reinvent yourself at 52 years old?
Menopause, I think.
I was going through menopause.
Health issues around me that make you reflect.
What health issues did you have?
I didn't.
My 32-year-old daughter-in-law had breast cancer.
With two little girls.
And then I think that she is struggling to live,
and I am struggling to get to the top.
With the smoking.
And in an act of love towards her,
I gave myself the act of love, the greatest love.
How beautiful.
Self-love.
And you started, but how did you start?
Because the most difficult thing to start.
I broke my cigarettes, I went out for a walk and said,
I am aware of the decision I had made.
That was the first thing.
And then, well, come with me to run to the colloquins
that were very close to me.
I didn't need money, I didn't need sportswear,
I didn't need special tennis.
I started with what I had and I started to enjoy that time with me,
that feeling after running and then going to work.
Because I have always worked.
You are the administrator of how many companies at that time?
Eight.
Eight, administrator of eight companies.
That means that mentally you are agile.
Because numbers are difficult.
Well, I barely manage mine.
Now.
Accountants, financials, private.
What did you do today?
Three and a half in the morning.
Why three and a half in the morning?
Because I had a lot of pending, some travel at night.
So you have to make time to time.
So everything I had to do, I anticipated.
In 1965, most people say, oh, I want to retire.
It hurts, I want to retire.
Of course, because there is no purpose, because there is no illusion.
I discovered, as at 60, yes, a little before the pandemic,
that how I was 30 years ago.
I was 30.
Well, excited, with goals, with children, with growing, with achieving.
And I said, what's the difference there at 60?
At 60 we had, or we have the culture, many,
that you get to the top and from there down.
So it's already for art, you don't stress yourself, nothing.
I live under a stress, what you said.
You look like a lion in the jungle wanting to reach prey
or wanting to save yourself from the lion.
But that made me dream and aim.
But notice that she channels the stress.
She is in stress, but she runs, drains it, takes it out somewhere else.
And that's a big difference.
She already did the exercise, it can be magical to get the stress out.
Totally, running, because also during all my running time,
go through very hard personal situations, very hard losses.
And then, while I was running, I would eventually cry.
But it was over, it was over, it was over until I cried.
Because people don't have to suffer, right?
Like making friends with suffering.
No, but apart from that, you have to accept it as a part of life,
because after the 50s, friends start to die,
your parents, grandparents.
They say that running is meditating the movement.
Totally.
Because you are with you.
Totally, I don't even listen to music when I run.
Not even in a marathon.
I like to listen to what is happening around me.
The voices, the footsteps, even I hear when I myself start to drag my feet,
and I feel that then the body is getting tired.
That's mindfulness.
It's mindfulness.
Connect with you, yes, it's mindfulness.
You are present, and when you are present, there is no past, there is no future,
there is no anxiety, and on the contrary, it is draining.
And you use the exercise as medicine.
Totally.
But you don't have to do OM, you don't have to sit down.
It's another type of meditation.
Correct.
In the commercial break we were giving an example of the garbage truck,
or what we were talking about.
We were talking about when you receive bad comments.
You are too old, you can't do it anymore.
No, Mrs. Ridiculous, Mrs. Go take care of your grandchildren.
Mrs. You don't have sex, Mrs. You don't have a husband.
They criticize you for being physically active.
Of course.
What a horror.
Of course, but what do you think?
My sisters say, I couldn't.
I couldn't receive that and be like that.
Of course.
I tell them, for me, a very clear example is,
one, a garbage truck can't give you flowers.
So, each one of us gives what we have, what we are.
Our pain, our absences, that I take it like that.
When people criticize you and bully you,
they are not defining you, they are showing what they have inside them.
But do you know why they criticize her?
Because she, with her attitude, reminds them of what they are not doing.
So, they get angry.
They expose evidence.
Of course, and then, the anger is against them and they drown out against them.
Look, for those who are watching us on the phone,
look at the images that are on the screen right now,
radio viewers, imagine them doing squats,
lagartijas, burpees, I mean, look at that.
Yes, beautiful.
You, what do you say, Coach?
Beautiful.
That is not easy at all.
Look, she is doing...
Not at all.
She has a lot of balance, flexibility, resistance.
I mean, she really is a person who completely depends on herself.
She sees how she goes down and she is stable.
That is why, at her age, after her age,
the fracture of the hip is very frequent, you lose balance,
people fall and many times they die from fracture of the hip.
But it is due to lack of muscle mass.
Exactly.
And the core.
Exactly.
And the core.
Yes, that is vital.
And I only tell you that the third age is an opportunity, not a condemnation.
I love it.
There it is.
Bravo.
Repeat that.
That the third age is an opportunity, not a condemnation.
How beautiful.
Unless you judge yourself as old and you give the sentence that it is too late.
Totally.
Super limiting thought.
Everything starts in the mind.
And how do we have projected that, ah, that age, life is over, it just starts,
it is just starting.
I have dreams, illusions, many things.
I have seven grandchildren.
Seven grandchildren and your mother is 89 years old.
89 years old.
Unfortunately with poor quality of life.
It doesn't move anymore.
But seeing that, more reinforcement.
And I have my sisters.
We were eight women.
Yes.
And I have them at a distance.
Move, let's see how many seats you did.
And when they said office, I eventually work in the office.
I have them, all women, because I am very matriarchal.
I have them lifting their legs.
Lift your legs.
Now jump, walk.
Fortunately now I have a corridor where you run.
Jump, take a walk.
Oh, how cool.
It helps you clear up a little bit because you work a lot with numbers.
No, and the exercise activates the neurogenesis, the new neurons,
increases brain plasticity.
You will perform more in work if you do exercise.
Of course.
It is very important that we remember because then they tell us,
well, it's something I have to die, right?
And they always use it as an excuse.
Look how beautiful, very kind.
But in the end, not because you have this certain facility to have diabetes
or a certain facility to age, because in the end we all go there,
but how are you going to age?
There is something here.
Bravo.
The author epigenetics.
Epigenetics.
You in the end.
Lifestyle.
Probably these diseases or this genetics that we already have is the gun,
but everything you do is what shoots it.
Bravo.
Look, we are all going to die and that is what people have to understand.
We are all going to die, no one is eternal.
But you can die in slow motion from 40 or 50 or you can keep, like her,
the natural characteristics of youth until the last day of your life.
I tell them, die living.
Exactly.
Do not live dying.
Wow.
Nona, president.
Hey, Nona, you live alone, you have been living alone for five years for the first time in your life.
And something that Dr. Samar was commenting on in the Blue Zones is that social life is very important
and you said that loneliness kills,
inflames and instead kills.
Exactly.
How have you managed to live alone?
Because I have my children, not in my house, but we all live in the same area.
My friends, I have my meetings, I love dancing.
When you want to dance, I start my daily routine with a little dance.
Now it is very different from loneliness to loneliness.
Exactly.
Loneliness is precisely this feeling of being alone.
Loneliness is that thank you, hug, this part of you enjoying yourself.
Oh yes.
And she can sleep alone and live alone and have a social life so active that she is not alone.
Totally.
You too, you are like that.
Yes, I am like that, many people on social networks are saying,
they are bullying, they say,
well, yes, for that healthy life you have, that is why you are so lonely and bitter.
Lonely and bitter you are not.
Well, I am the one who is bitter.
They don't know you.
No, but you have that limitless thought.
Yes, of course.
If you are not in a relationship or you are not with your children, you are lonely and bitter.
No, but for nothing.
For nothing.
For me it was a brutal experience.
Brutal because of going from a paternity leave to a husband's leave and then going from a
four-year-old to a four-year-old and suddenly being alone.
First it was recognizing my land and now I enjoy it.
Are you a widow or a husband?
No, no, no, divorced.
And you were not afraid to say, hey, I'm going to get divorced and get married?
No, no, no.
I had to have an act of self-awareness and say, how do I see myself?
At that time I said, at 50 years old, I was 38 years old.
And I didn't like what I saw in the future.
How brave.
And I decided, I never regretted it and I never felt the absence of, oh, it must be, no, no, never.
And you are financially independent.
Totally.
That is very important.
Very.
And I went through very hard times.
Very, very.
And people think that I have a cart of money here, so life is easy, it's not true.
I work every day of my life to be independent, to travel, which is now...
Traveling in that.
And I love it.
And suddenly I have a grandson, suddenly the other, and suddenly the children.
I have two trips a year with everything.
We are 15.
Oh, that's great.
And I have a wife, there are 15 beings to whom I hug and to whom I gave wings, it's been a long time.
And to whom you inspire.
Hey, no, it's like three tips that you would give to people who are already 65 years old and who say it's too late.
It's too late, yes.
Let them start.
It's a step at a time.
It's a day at a time.
It's today what I do.
Well, today I'm going to dance.
Just dance.
Oh, today I'm going out for a walk.
With me.
Alone.
Yes.
I'm going out for a walk, but not with my phone.
No.
Observe.
See the tree, connect.
Learning to connect and be with you is so important.
Yes, it's a jewel.
So.
Not telling you the story, I'm alone, I'm big.
No, man, you make yourself, well, you become a...
Araquiri, alone.
Yes.
Araquiri.
I also want to double click here, that the exercise does not have to be suffered.
I mean, I always tell them, if you are suffering from your exercise, it is because it is not for you.
I mean, there are so many flavors that if you didn't like vanilla, go for chocolate, go for mint.
I love that.
There is a huge amount of physical activity.
And the advice, sorry.
Yes, yes.
If you saw when I was doing exercise, the space where I do.
There you are.
Small.
A mat in the living room of your house.
In the living room.
Because in addition, the departments are like that.
Of course.
Then in the micro room, there I put myself.
Of course.
Sinta Hernández de Guadalajara Jalisco asks that.
What are the exercises, activities that you recommend so that they are effective and incorporate them during the day?
Well, very easy with the bottles of the softener or that.
Of those things.
Of the softener of fabrics.
Look, I'm telling you, put on alarms.
Put on alarms so that you can go around so easily and so easily.
You know what's wonderful?
Do 10 minutes of active walking after each meal.
For example, that's something that anyone can do.
I don't have time to walk.
Okay, breakfast and go out for 10 minutes.
Lunch, go out for 10 minutes.
And it helps you better the sensitivity of the body.
Of course.
To digest better, to feel much better.
Wonderful.
Well, we are going to say goodbye to Telefórmula.
There is much to talk about.
A round of applause.
Inspiration.
Thanks for being here.
When we return messages to Radio Fórmula, we are going to talk about how much it affects, although Dr. Azamar already mentioned it and they already said it, but we are going to reaffirm.
How much does it affect the positive mentality?
How much does it affect, for good or for bad, the story that you are telling in your mind every day as a drop of water?
We already talked about the exercise, but about that internal dialogue, which we cannot separate from, that intimacy that we have with ourselves.
How much does it affect or how much can it help to live more and healthier?
So stay with us on Radio Fórmula.
From Telefórmula we say goodbye.
Stay with the beautiful Maxine Gutzal, who has interesting content for you.
And tomorrow, when we are commemorating the International Women's Day, we are going to talk about the huge difference that exists today, between what women and men earn for the same salary.
We will talk about the enormous injustice of a woman who is at home being the support of the family and who does not receive a salary.
And we will have experts who will help us to continue fighting for something that suits us all, not only women.
That women win and equality with women is something that suits us all, because we are children, husbands, parents, brothers, cousins.
Equality is something that suits us all and we are going to dedicate that to tomorrow, in that celebration of the International Women's Day.
And it is the day that there are marches all over Mexico and the world.
So we will see you tomorrow on Telefórmula on Radio.
We will continue after a short break.
A round of applause for Nona!
We are the experts, we are the experts as well.
Today, dear love, validate your emotions to heal.
Let's explore our own love.
Let's build healthy relationships.
Let's learn about a healthy love in all its extension.
Reach your maximum potential.
Marco Antonio Regil, in Fórmula.
Friends, we continue with this program dedicated to our own love and how to reach 70, 80, 90, 100, why not, full of health.
Like the Nona Fit who is here with us, who is 65 years old and is a super fit girl.
An example, an applause for Nona Fit who is here.
I invite you to paint to live 120 years.
And doing squats.
And Dr. Samar Jordi who says, if you don't drink coffee in the morning, Samar makes you feel passion for life.
Thank you.
Thank you for being with us.
Yesterday, I was on Joaquín López Origa's program and I told him that I am very worried, I am sad and I am very worried that the political campaigns we are living in,
very little is being talked about food.
And poor people become poorer when they are malnourished.
By physical, mental, emotional health. How can you ask a person who has been malnourished for generations to give up?
So I think one of the best investments the government can make with our taxes is to subsidize healthy food.
And punish unhealthy food, right?
To help that people eat healthier.
They are forced to eat healthier.
Yes, yes.
They are going to save money in the hospitals, in the disease part, in all that.
Yes, cancer is a chronic disease of generative, the ultra-processed food industry is making pieces of health, not only from Mexico, but from Latin America, the United States.
Bravo.
You see, the United States, how are people?
Impressive.
Impressive, well.
And medicine is very expensive.
Very expensive. Well, here too, of course, you are from Mexico.
The economy is growing, Mexico is no longer Mexico from 10 years ago.
Today they live in Ica de Cedrón, they come more foreigners to Mexico and the cost of living in Mexico is rising.
Totally.
A strong economy.
Well, well, well, yesterday, last night, before going to the MIMI, I opened my Instagram and suddenly I saw a news that I said, oh God, it can not be.
And it says that yesterday, that is, it says the bulletin today, but it was yesterday, with 420 votes in favor.
Zero abstentions and zero against, it was approved in general and in particular, the first general law of adequate and sustainable food in Mexico.
This is historical.
Wow.
Which recognizes food as an essential element to mitigate climate change and provide the fulfillment of Agenda 20-30, which includes the health of people, sustainability, all this.
Well.
Wow.
Then let's give a round of applause.
Bravo.
All political parties gathered, all in favor, nobody came out to not vote, all in favor, that is, there is hope, friends.
Totally.
There is a level of different consciousness.
Yes.
It was a change, because Mexico has quite alarming numbers, obesity, diabetes.
First place in children.
Second place in adults.
It is very serious.
So we have to do something.
We have to do something.
Well, Sofia Ruiz Oldenburg connects with us.
She is a specialist in food policies of the Food Alliance and Climate Action Organization.
Sofia, welcome, we give you a round of applause.
Congratulations on this achievement for all of Mexico.
Tell us about this law.
What does this law mean in practice?
What will it change?
Thank you, Marco, especially for opening this space to talk about such an urgent and relevant issue as sustainable food.
Greetings to all who listen to us.
And yes, we are very excited because yesterday, after almost three years of legislative effort in collaboration with the International Animal Equality Organization,
the Chamber of Deputies approved our initiative, which we promoted so that the first law of adequate and sustainable food is a reality in Mexico.
And this law seeks to regulate the right to food, prioritizing the right to health, the environment and water,
through production, food supply, fair and equitable distribution, and the consumption of nutritious, sufficient quality food.
That is, all Mexicans should have access to adequate and sufficient food,
without this being an environmental or economic impact.
I'm tired, I congratulate you, I'm tired of hearing that we're going to lack water, bathe less, bathe shorter.
And nobody talks about food.
Of course.
And animal food is very, very, very, very expensive.
Water.
The cattle farm is running out of water, cutting down trees.
100%.
Yes, the water is running out.
But besides, as you were saying, longevity and physical health are at the hands of a diet that has more fruits and vegetables.
Ancestral, exactly.
Ancestral, natural.
Kyrgyz says that the initiative, my dear Sofia, I am reading the statement, says,
The approved initiative will allow the legislative and executive power to have responsibilities, faculties and obligations in the three orders of government
that guarantee access to all the population, not only to high quality nutritional foods.
Bravo.
Bravo, but a full vision of sustainability.
Listen, Sofia, in a divided country where the left hates the right and where families are divided if they fight for if they are going to vote for Xochitl or Claudia,
and it seems that we can't even talk about politics without grabbing our hats,
how is it possible that 400, and I say it positively, how good is it, how did 420 votes in favor, 0 abstentions and 0 votes against, come together?
How did everything come together in a country where everything is super divided?
Well, this is definitely an unprecedented achievement in our country,
and I think that in the end we are all in agreement that both the adequate nutrition,
as well as the care of the planet, the climate crisis, the contribution to sustainable development objectives,
must be a priority because we have the irreparable, literally the irreparable opportunity
to change the course of our planet for good or for bad,
and if we don't do something today, definitely the future, the scenario will be very critical.
So internationally, it is something that is happening, there are already updated food guides around the world,
there are organisms like EatLancet or the Intergovernmental Panel on Climate Change that are betting on sustainable food,
which is the one that has a reduced environmental footprint, which is culturally acceptable, it is healthy, it is accessible, affordable,
so I applaud our representatives because they are aware of it,
and although the law is still perfect, it still has some improvement points,
we are happy because this is a great advance to achieve that our food system takes into account issues like health,
the planet, the contribution to the 2030 Agenda, so I applaud our representatives for that.
In practice, what does this mean?
It sounds nice, the law and everything, but in practice, where can we get to, what is it that is going to be asked, or what is the next step?
Well, the next step is to go to the federal executive for its publication in the official newspaper,
presence and therefore its application.
So the other levels of government will also have to implement their own legislation regarding this so that they can implement programs, initiatives, legislation at the state level
so that sustainable food is adopted, this includes, for example, the adaptation of basic food, so that sustainability issues are contemplated,
or the food that is taken to public restaurants, institutions, etc.
One of the problems is that sometimes there are very strong subsidies for junk food, for ultra-processed food, and healthy food does not have subsidies.
It would be wonderful if the government awarded companies that make healthy food and punished companies that make junk food.
That has been talked about, I know I'm talking about it now, I'm an artist Santa Claus,
but if you do not stimulate with taxes and give awards with taxes to companies, we will not get very far.
Have you talked about this or am I kind of crazy?
Well, effectively we are going to work hand in hand with the government, with other institutions, such as Animal Equality,
to deploy all these strategies that help and promote implementation, migration towards a more sustainable food system.
Where can we follow them? How can we support them? What do we do?
You can find us on all social networks such as the Alianza Alimentaria website.
I also invite you to register on our website alianzaalimentaria.org.
We will give you a sustainable recipe so that you can start with a more respectful diet, with the environment and with our health.
The first law of adequate and sustainable food, it only remains for the president, the executive, to publish it so that it is official and applied,
and that is not the end, that is the beginning.
Now there is a way.
But the door has already opened.
The door has already opened.
Let's walk.
And it has not been politicized, all parties are in favor.
Bravo, that is incredible.
Thanks Sofia, we send you a hug with affection and applause to all 420 who voted in favor,
without abstentions, without votes against our representatives who give life to this. It is incredible.
In a polarized world.
They agreed on something very important.
Very important.
I am saying it and I can not believe it.
Wake up, wake up.
Now it only remains for it to start getting in shape.
Of course.
Execute it.
What does it mean? How does it land?
It is a very smart decision because prevention always pays better than cure.
That is very expensive for the government to cure people, to maintain a strong health structure,
to subsidize cancer, all these diseases.
The cheapest thing is to prevent them.
Prevent it, of course.
And put it in the education part because in the end these people do not choose food,
not because they do not want it or not because they cannot, but because they do not know.
They do not know that if they want to feel brave, they do not think there is a way.
100% agreement, blaming people is not the solution, because how easy.
I produce ultra processed junk food, it is easier to find little bags of junk in the villages
than an avocado, tomato, spinach.
And they are more economical.
Oh no, but people choose.
How nice.
Teach it.
Teach it and help people.
And well-fed people have more chances of being well financed.
Knowledge is freedom.
Exactly. We applaud you.
There is hope.
Totally.
We will be back. Thank you, Sofi. See you later.
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Follow the conversation with Marco Antonio Regil in Formula.
We are closing the program.
I can arrive healthy, vigorous, full of illusions, alive, independent of anyone,
at 70, 80, 90 and 100 years old.
What do you say at this table?
That I am ready!
Dr. Azamar Jordi, medical expert in natural and epigenetic rejuvenation and longevity is with us.
Brenda Rocío Rodríguez, Brenvita Nutróloga and Coach Fitness and Super Nonafit, Marta Patricia Castañeda.
Model Fitness.
Let's go!
Model Fitness at 65. Paquete Duques.
Here, Manuel Mendoza from Zapopanjalisco says, how can a positive mentality contribute to longevity?
And how can we cultivate it?
Yes, totally.
We have 60,000 thoughts every day, 90% of which are the same thoughts from the previous day,
80% of which are negative or catastrophic thoughts.
From that state, how do you want your life to change? How do you want to deactivate the genes of diseases, activate the genes of health?
How do you want to make new decisions?
So, the mentality is everything.
Everything.
Because Hippocrates said, we are what we eat, but Hippocrates did not live in this time of the internet and of the bad news in real time.
Today we are what we think, what we think makes us feel an emotion and emotion makes us make a decision.
And beyond, what we think has a lot to do with cortisol release, which is the hormone of stress.
So, what we think prevents you from diseases, of course it does.
Because, in the end, high cortisol levels are related to this part of aging and the part of diseases.
Correct.
Also, what you pay attention to, that is created, that is grown.
Put the good in it and you will have that.
No, no, what plans do you have? Are you going to run? Because you run marathons, what are you doing? You are 65 years old, what plans do you have?
I ran the seventh before the pandemic, now I am preparing for the Berlin one.
Wow!
Are you going to Berlin?
Yes.
And how many hours a day do you train?
No, no, what I can, an hour, 40 minutes, 8 kilometers, 10 kilometers, what my body gives me that day.
Oh, 10 kilometers there.
How cute.
So small.
I am going to Berlin to run a marathon while I manage 50 pesos.
And I can travel.
And travel.
Of course.
Look at you, you are a young woman trapped in a body of a 65-year-old woman, but a young woman.
But how beautiful.
Beautiful.
Metabolic age of 30, I think.
Have you done your study? Is there a metabolic age study?
Yes, there is a study.
Yes?
Yes, and it takes into account just the fat mass, the muscle mass, sleep, that is, habits you have, and your metabolic age is taken out.
It will be better because now I sleep well.
Where do you do that study? In a hospital or in a clinic?
No, in a nutritionist, normally with that you can test it.
I want to see my metabolic age.
Yes, of course.
And if I find problems, the study tells me where the problems are.
There are people who are 20 years old and who come out at a metabolic age of 50.
There are even studies that measure the length of telomeres, which are those ends of chromosomes that are shortened with age.
And long telomeres are of a young person, the shorter telomeres are of an older person.
But maybe she has longer telomeres than another person of her age, simply because telomeres have long life habits.
And the fat mass, that is, the percentage of fat, yes or no, we want, has a lot to do with longevity.
It does not matter in what part of the body.
It does not matter, especially in the central part, because it is something that is around the entire part of the body.
Yes, your liver.
It is that fat is inflammatory and muscle is anti-inflammatory.
So more muscle mass, less fat is a long life formula.
And you do not mean that I have to be super fit.
You do not have to be super fit, you just have to have a very good muscle mass and stay active, right?
Exactly.
Most of the time.
And because there are bodies that naturally we are, we tend to be fuller, and others are skinny.
Exactly, but not to stop, even if you are full, even if you know that you are not in the range of a healthy percentage of fat, the problem is when you stop and you do not continue to try, it already conforms you.
This is called somatotype and it is actually proven that you can change it.
If you are endomorph, that is, you can change it.
What is an endomorph?
It is a somatotype. Endomorphs are people who have more tendency to create diposites.
But you can change it because if you have more muscle mass prevalence, you have already changed your somatotype.
That is why it is not relevant anymore.
Interesting.
Nona, where can we find you to follow you?
Follow Nona Fit on social networks.
Where can we find you?
In the Nona Fit.
With an N or two N?
With two N.
The nonna.
Nona is grandmother in Italian.
Of course, if I have seven grandchildren.
The nonna.
What a beautiful word, right?
My older grandchildren are of Italian descent.
When the first one was born, I said, how do I want you to tell me?
You see? Dreaming, having purposes, and then I said, nonna.
Nonna. How beautiful, how beautiful.
Bren Vita, Vita means life in Italian.
Life in Italian.
Where can we find you?
Just, I am from being Bren, from Brenda, life track.
There they find me everything.
I am Bren.
What do you think Marco? I have a surprise for you.
Because I know that there are many people who are going to say, I don't have money, I don't have time, I can't.
So I'm going to give you a 40% scholarship.
If you send me a message to contact at healthyvita.mx, I'm going to give you 40% of my programs.
Perfect.
Very good.
Very good Bren Vita.
And on this side we have Dr. Samar, who is not Italian.
No, nothing.
I am a native of Venezuela, from the heart, and now an American citizen.
Wonderful.
And we are getting closer to Mexico.
And now I think I'm going to be a Mexican citizen too.
Citizen of the world.
Where can we find you my dear Samar?
I am on the account, I am healthy on Instagram, Facebook, YouTube, TikTok.
I am healthy everywhere. It is a decree.
We all want to be healthy and everything begins with having the decision to be healthy.
I am healthy.
And we have a couple of episodes of the podcast, where Samar Jordi is invited.
If you search on YouTube Samar Jordi, Marc Antonio Regil, you will find my podcast.
Or go to the YouTube channel that is Marc Antonio Regil TV.
And there are two great episodes where Samar gave us a cathedral of the blue areas was one.
And the other one of what foods we have to avoid.
Of the foods that kill us.
That kill us.
But they are podcasts like the other ones.
But I think we did three podcasts.
Oh, it's that I didn't come out of the last one.
Ah, hold on.
I was going to say spoilers.
It's that he comes to Mexico.
And he has recorded three.
Well, today we are going to record podcasts because we take advantage of the fact that beautiful Samar comes.
That takes planes to come and see us.
He comes to the radio, we are going to do two episodes too.
Yes.
But he invites you to be there and we are already releasing them.
No, he expresses us like a juggernaut.
Well, you have a lot of juice to give.
Purpose to keep you alive.
You have a lot of juice to give.
He says, you are here and we are going to do three podcasts at once.
No, you are not only here and you take planes to come.
It's a pleasure.
I love it.
Thank you.
Thank you very much.
This program, by the way, they find it.
They have asked us if we are in podcasts with this program.
Yes, my podcast is separated.
My podcast is called Marco el Podcast.
You find it in podcast networks.
But that is called Marco Antonio Regilio en Formula.
And you can find both separately.
One is in the radio formula networks and the other is in my personal networks.
If you look for it, you will find it on YouTube.
The radio formula channel is called Grupo Formula.
And every day this program is broadcast live on YouTube.
And it is also recorded there and you can find it.
We have been in the air for four weeks.
We are about to celebrate our fourth week.
And there you can find us.
Listen, you are women.
I know that the day of the woman is not celebrated.
It is commemorated.
Tomorrow the program is dedicated to commemorating the day of the woman.
Tomorrow there are marches throughout Mexico.
And we will be talking about the inequality that still exists.
And a very important issue.
Women who are at home as the owners of a family do not receive salary.
And when they raise the children and leave, the husband made a lot of money.
They get divorced and the woman lost all opportunities.
Correct.
So tomorrow we will talk about that topic.
Super interesting.
Totally.
Girls, you work or are you at home?
No, no, no, no.
What are you talking about?
I work at the strongest house in the world.
And I never stop.
And the man can grow thanks to the support that the woman gives him.
The woman should receive salary at home.
Yes, 100%.
Her salary, independent.
And very good salary.
Very good salary.
Not to ask for money.
Not depending on anyone.
But this is something that men should understand.
Because it is not that we lose.
If the woman wins, we all win.
Correct.
We all benefit.
We have to support this movement.
It is not about being a feminist or not.
It is about equality.
It is that feminism is equality.
Exactly.
Of course, there is movement because there has been inequality.
And that is why it is not necessary to make a movement in favor of men.
Because there has not been that inequality.
That is why we make the movement.
We are restituting equality.
Since there is equality, there is no need for movement.
Correct.
Exactly.
The injustice is over.
We are all on the same side.
Let's go.
A round of applause.
Thank you.
See you tomorrow.
Take care.
We love you.
Thank you.