Latest / Chatting with The Experts with Paula Okonneh / Six Pillars of Lifestyle Medicine

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Six Pillars of Lifestyle Medicine · Chatting with The Experts with Paula Okonneh

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Hello everyone and welcome to another episode of Chatting with the
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Experts where I speak with fantastic, phenomenal women from Africa, from
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the Caribbean and in the Diaspora.
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These women share my passion which is to educate, empower and encourage women
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globally and today's no exception.
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My guest is talking about wellness and today is an invitation to wholeness,
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to purpose, connection and the six pillars of lifestyle medicine.
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She says you can design a life that heals you from the inside out.
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She also says, "What if the ultimate medicine is already built into your
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daily routine?" She wants you to discover that lifestyle medicine's
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transformative power for your wellbeing can be built through joy, purpose,
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positive relationships which will cinch them all into a vibrantly healthy life.
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And with that, I want to welcome Dr. Ogunsan who is board certified in internal
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medicine and lifestyle medicine, and also a certified life coach and relationship
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coach to Chatting with the Experts.
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I know I've left out some things about you, Dr. Ogunsan, so please
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fill in any of the gaps that I might have forgotten, or left out.
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Thank you so much, Ms. Paula.
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I am so honored to be here today on your show, Chatting with the Experts.
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I think you covered most of it.
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I've been a physician for over three decades, and I do, you mentioned life
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and relationship coaching, which I absolutely love, combining it with
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medicine to bring wholeness to the full person, 'cause wholeness is not just
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about not having physical ailments.
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It includes psychological wellbeing.
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It includes relationships.
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So yes, and of course, I'm a child of God.
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That's the first thing about me I'd like people to know.
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I'm a wife.
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I'm a mom.
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Yes, thank you.
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I also failed to mention that she's the founder of New Vibrance Coaching
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and Consulting, and she consults with patients and coaches individually.
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She consults also with couples, professionals, and leaders, bringing
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them into clarity, emotional renewal, with Christ as the center of it all.
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So I think I covered everything now.
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Yes.
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Okay.
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I know offline we talked about the six pillars of lifestyle medicine.
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And I know you mentioned there's an unofficial seventh pillar.
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Let's talk about all six and that unofficial.
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It's the unofficial one I'm so excited about.
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So let's dive into that.
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Okay.
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Would you like, you'd like us to talk about all six, and then
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I would highlight the seventh?
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Yes.
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So- yes
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… First, I'm going to say lifestyle medicine is the new kid on the block.
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It's actually a medical specialty that enables one to use what we
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call therapeutic life interventions.
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We're talking about nutrition, exercise, sleep, common sense things
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to reverse chronic illness, to treat chronic illness, and to prevent
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chronic illness, and to just get a person to really thrive and flourish.
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So what are the six pillars?
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One, whole food plant predominant nutrition.
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I'll first highlight them before I talk about them in detail.
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Two, exercise, physical activity.
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And what we recommend is a minimum of 150 minutes of moderate intensity exercise
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per week, or 75 if you're such a busy person you can't get the 150 minutes
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in, 75 minutes of vigorous intensity exercise, physical activity per week.
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Then that should be accompanied with at least two days of strength training.
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That's the exercise bit.
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Then stress management.
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Restorative sleep is very important.
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Avoiding risky behavior, alcohol, excessive… actually we say
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reducing or completely eliminating alcohol, tobacco, other harmful
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substances, just getting rid of them.
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And last but definitely not least in the six official, pillars is positive social
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connection-… positive relationships, which ties them all together, enables
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one to keep living by the pillars.
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It helps to sustain them.
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We'll talk about that more in detail.
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Now, the seventh one is unofficial, but it's daily exposure to nature.
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Ah, exposure to nature.
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You said daily?
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Daily, as much as possible.
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We talk about 120 minutes of exposure to nature per week.
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120.
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Because the … Yes, 120 minutes, so-
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Okay
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… that would be 15 to 20 minutes a day.
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That's good.
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That's more manageable.
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And it can be combined with the others.
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So for example, it can be combined with exercise, it can be
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combined with eating lunch in the park when the weather is good.
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So it can be comp- combined with other pillars.
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Yeah.
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But it's not one of the official ones, but studies increasingly
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show that being in nature really helps regulate the blood pressure,
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lower the blood pressure, regulate the nervous system, calm one down.
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It helps with reducing anxiety.
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It helps with, even with the immune system, to strengthen the immune system.
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So this is the seventh unofficial pillar, which I believe in very much.
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And I love that seventh one because I have seen it work for me.
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You know, some days a lot of us work from home like I do, and some days are so busy.
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But just sometimes just stepping out, I have a puppy, taking him for his bio
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break, that's stepping out into nature, or sitting on the deck, you know?
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Getting out of the AC if it's in summer or, and it's not too hot, or even now
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that it's fall, sitting out because the weather's cooler, and just taking in
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nature, looking at the trees, the grass.
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Sometimes, it can just calm you down as you do your work.
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Yes.
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That's true.
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I like working outside sometimes.
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I actually take my computer with me outside, and I just sit down outside.
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It may be a bit shady.
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Sometimes early in the morning it's not too sunny.
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Yeah.
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I can actually sit.
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I don't have to be in the shade.
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But it's really true that regular exposure to fresh air, to nature, natural
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surroundings, it really helps one.
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It nurtures even emotional strength.
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Yes.
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So it lifts your confidence, it increases self-esteem, and
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this is all research based.
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Yes, yes, yes.
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I agree 100%.
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I love it.
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I love it.
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So you said you're gonna elaborate on those first six pillars that we
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typically, like the whole food, the plant.
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Let's start with number one.
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Yes.
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Must it be plant-based?
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Must it?
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You know, me, I'm struggling with that one.
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So we don't function from an austere perspective whereby we're saying,
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"Remove this, remove this, remove this." The truth is lifestyle medicine
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only works if you do things from an incremental approach perspective.
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It's the most effective way to build a healthy, flourishing lifestyle.
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To do it bit by bit.
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If we transition too quickly, it can lead to burnout.
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Yes.
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So we encourage just build the habits progressively step by step, and we
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want something that's sustainable for life, something that would
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lead to long-term behavior change.
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So more specifically to your question, we don't say, "Oh, you have to
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eliminate all animal protein." Lifestyle medicine is not becoming a vegetarian.
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Okay.
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What it is about is, has, there's a spectrum.
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There's a spectrum from the unhealthy, burger and fries and
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thick steak meat, moving more and more towards plant predominant diet.
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For those who can and go fully plant-based, great.
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If not, just incremental steps moving in the direction towards wholegrain.
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And it's not just plants, wholegrain.
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So going towards wholegrain plant predominant, so we're
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talking about your fruits, your vegetables, your nuts and seeds,
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and wholegrains, not refined grains.
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So I want to be practical.
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For example, if I'm just starting out, I would say, or when I'm
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working with someone, "Would you consider adding just one serving
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of fruit?" For example, an apple, a moderate sized apple is one serving.
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Adding one serving of fruit to your breakfast for this
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week, and do that every day.
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And that's just the only change for now.
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And then the next week we could say, "Would you consider adding one serving?
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What's a vegetable that you enjoy?"
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" Would you consider adding one serving of that vegetable to your dinner?"
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Just building on top of the one fruit.
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You're already taking one serving of fruit a day.
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What are the fruits you like?
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Okay.
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So last week you were taking one apple a day.
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Maybe we do one apple, one orange, one apple, one orange.
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And you come up with what works for you, what you think you can do.
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Some would stretch it over two weeks, some would stretch it over a month, but
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they begin with one change And they add.
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The thing is, the more you add the healthy food and you're full with
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the healthy food, you'll find that you don't desire junk any longer.
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It's true.
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It is true.
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Yeah.
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Yeah.
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That is true, because you're full.
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You're not craving.
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You're not craving.
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And, yeah.
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That's true.
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That's true.
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And then I could say swap out refined grains like white
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rice, swap it with brown rice.
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Which tastes quite good.
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Yes.
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There's so much, all the things that we did with, with white rice, find out that
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you can do fried rice with brown rice.
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I mean, not as much oil, but
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Yeah
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… still.
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Yes.
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It tastes quite good.
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Yes.
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Okay.
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I'm interrupting you, sorry.
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Oh, no, it's totally fine.
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And then, oils, changing to the omega-3, omega-6.
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Yes.
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We move to avocado oil.
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And yes, we use less.
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So it is really the small changes as we enjoy them, that we'll find that
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we're able to now take another step.
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So for example, someone who's been drinking soda all their life,
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or they've been drinking juice, orange juice in the morning with
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my meal, can we try drinking water?
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How many days a week would you be willing to try drinking just water?
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Because we encourage water to be the primary beverage.
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And so that's with nutrition.
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Then for physical activity and movement, the 150 minutes of moderate intensity, how
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would I know this is moderate intensity?
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The different types of exercises you could do, brisk walking,
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cycling, ballroom dancing, all of that can be vigorous or moderate.
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But how do I know it's moderate?
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If I can speak but not sing while I'm doing the activity,
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then it's moderate intensity.
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So for example, I'm going brisk walking.
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At this point I can sing, I can still speak, I'm not yet at moderate intensity.
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By the time I cannot sing anymore but I can still hold a conversation,
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I'm at moderate intensity.
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If I can't hold a conversation at all, I'm at vigorous intensity.
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The same with cycling, bicycling, so it'll be light bicycling or ballroom
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dancing, gardening and yard work.
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If I'm doing it, I'm enjoying it, and I can't sing, I'm at moderate intensity.
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Then double tennis as opposed to singles, usually that would be moderate intensity
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depending on how pro a person is.
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Golf, walking and carrying the clubs, and similar recreational sports where
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you're at a moderate pace and you know it because you can speak but you can't sing.
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That's good to know, because some of us go walking, and we are with other people.
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We're walking with company.
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But that one can be, sometimes moderate because when you're walking and you
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can kinda guess, "Okay, if I'm…"
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What did you say?
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Moderate is if you can speak but you can't sing, right?
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That's correct.
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Okay.
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You got it.
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But most times if we are on our own, we're doing neither speaking or singing.
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Yeah.
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We are most times listening.
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So it's good to go in company maybe.
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That may encourage the moderate intensity.
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That is true, and when you go in company, you're likely to continue
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the… if you do that together, you're likely to sustain it.
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You're adding the other pillar of social connection.
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Yes.
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It's beautiful.
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It works very well.
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All right.
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So we've done three almost because we covered, we added the social connection.
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Yes, and we're gonna talk extensively about that down the line.
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Okay.
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Okay.
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But I wanted to mention that vigorous intensity, 'cause some people say,
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"I can't do exercise. I just don't have the time." Jogging, going
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jogging, if you split 75 minutes into the seven days of the week and you
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go jogging, you go lap swimming as opposed to gentle swimming- faster
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cycling, you're at vigorous intensity.
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and like- What about, you talked about lap swimming.
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Some of us look like we can swim, but we can't.
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What about if we… the Aquafit, like in you join a club
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that does, that offers that?
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That's great.
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That's moderate intensity.
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Okay.
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That works.
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That works.
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Moderate intensity, depending on what the leader is doing-
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That's true
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… They can rev up to vigorous intensity.
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But that is great.
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We encourage starting where you are and doing whatever you
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can do with physical activity.
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One wouldn't go from zero to 150 at one go.
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So it might be walk to your mailbox, someone who's been completely sedentary.
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Take a 10-minute walk after you've eaten your largest meal of the day, and that
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would help with the blood sugar regulation
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Yes
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… and with digestion.
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So can you do that just for the next two weeks?
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Just you've eaten your last largest meal, 10 minutes, and before you know
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it, you enjoy this so much, you increase it to 20 minutes, and you keep on going.
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Yeah.
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Then I talk about sleep, and we call it restorative sleep.
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This focuses on establishing a consistent sleep pattern.
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Why?
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Sleep is vital to life.
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So we want to unlock great metabolic health and emotional resilience.
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I know how I feel when I don't sleep well, and it's not good.
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When I was a hospitalist, oh, those days where I work and I don't get enough sleep,
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it affects one's, emotional resilience.
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So we encourage committing to a fixed wake-up time.
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We can start there.
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Wake up at a fixed time.
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Just plan the wake-up time.
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That's where we start.
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Can you do that for the next seven days?
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So wait.
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Yes.
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I notice you stressed fixed wake-up time.
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Yes.
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But you didn't talk about fixed bedtime.
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Oh, we're getting there.
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Oh, okay.
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So I'm doing this in increment.
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We could start instead with a fixed bedtime.
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Some people find it difficult to start with a fixed bedtime,
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but let's start there.
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Can you start to go to bed at the same time every day?
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And let's just do that until the next time we meet and we talk again.
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And then the next time, okay, can you extend it further
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and go to bed the same time?
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So if I'm starting with that, then I would ask the next time, "Can
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you turn off, how soon can you turn off all screens around you?"
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Not just your phone, but the phone is now the primary one.
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How soon can you turn off all screens around you?
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I recommend 60 minutes before bed.
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Why?
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We want to get your natural circadian rhythm.
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We want to boost your natural melatonin production.
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So can you turn off all screens?
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Can we try that?
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So we're adding that to you've been successful in going to bed around the
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same time between se- between 9:00 and 9:30, between 10:00 and 10:30.
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Now let's add this one.
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Put the screen and put it down.
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Set an alarm on your phone and let that alarm tell you, "Okay, shut it down, all
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screens." Then once we've added that, we can now say, "Okay, can you make
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sure you step into natural sunlight?"
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That your first five to 10 minutes after you wake up, if you're
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waking up when the sun is up.
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If the sun is not up, when the sun comes up, can you just five
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minutes step into sunlight?
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You're already getting exposure.
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That also helps the circadian rhythm.
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It helps with the sleep-wake cycle.
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Gotcha.
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Now I need to say this.
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We recommend restorative sleep, which is seven to nine hours of
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uninterrupted high quality sleep.
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That's the goal.
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I think that you need to stress that because some of us, I am guilty,
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have seven to nine, seven, I'm not gonna say to nine, seven hours, but
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sometimes it's not uninterrupted.
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So does that take into consideration, you get up to go to the bathroom?
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Yes.
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The uninterrupted includes going to the bathroom-
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But coming right back to bed
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… coming right back to bed.
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Okay.
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However, if a person has a condition that causes them to start waking up three, four
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times, that needs to be addressed because their sleep will not be restorative.
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Okay.
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And then for those who drink a lot of water before bedtime, we ask why not
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start drinking earlier in the day so you're not drinking so close to bedtime,
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and then that interrupts your sleep?
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Yes.
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And so we want everyone to routinely achieve seven to nine hours.
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That's the goal of uninterrupted.
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Seven is a sweet spot.
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Beyond nine, no, not good.
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And so is your room cool enough for you?
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Is it dark?
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All the lights should be off.
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Yes.
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This is part of sleep hygiene, and you wake up fully restored.
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And do your best only to have your bed for sleeping and intimacy, nothing more.
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Nothing more.
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Yes.
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We encourage that.
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Now, the fourth one, stress management is important.
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Yeah.
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The essence is to focus the nervous system to move it from a
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state of survival, fight, flight.
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You remember the sympathetic nervous system.
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To move it from that state of survival, we want to move it to a state of calm,
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of recovery, of rest, as opposed to fight, flight, and I know we have the,
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the, the other, the fawn and the freeze and flop, which we may get into later.
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But we want to move away from sympathetic drive, overdrive, hypervigilance.
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We want to move to a state of calm.
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So what are effective ways?
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Breathing exercises, using imagery, music, combining them, pausing and
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taking these real conscious belly breaths-… when you feel overwhelmed.
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It helps to practice it normally, so that when one feels overwhelmed
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or when is, one is anxious, you just take that tool that you're
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already practicing and move to that.
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And then positive… Oh, I wanna talk about positive social connection last.
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So avoiding risky substances.
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This is really important because we introduce toxins to our bodies when
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we're taking alcohol, when we're taking, when we're smoking tobacco or
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chewing tobacco, taking it in any way.
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We're undermining our own biological healing.
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So we want to minimize or eliminate these risky behaviors, these toxic substances.
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And with regards to tobacco, those who, who smoke tobacco can work with
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their physicians, the primary care physicians, to eliminate that completely.
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So but we encourage, if possible, eliminating alcohol.
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Substitute it with herbal teas.
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Yeah.
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True
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So positive social connection.
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Relationships are,
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it's not, I won't call it just one pillar.
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It's among many.
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I say it's the secret glue because, and I call it the secret glue, I call
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it the quiet force that holds all the other pillars together, because it
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makes it something you can repeat.
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I'll give examples.
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It makes it sustainable.
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It makes it livable.
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When you're looking at all of these other pillars, because we're social beings,
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we were not made to live in isolation.
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We were made to connect with each other.
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We thrive when we connect.
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We don't thrive, we don't flourish in isolation.
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So we thrive when we have a sense of belonging, when we're in community.
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And so if I'm going to go on a walk with you consistently, and we
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actually have a friend that in the summer we walk together, I'm
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more likely to be consistent.
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I'm more likely to have the habit 'cause I have accountability.
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I was gonna say that.
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I have company.
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As we're conversing, we can share a laugh, stimulate our natural endorphins.
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There's the supportive presence of someone.
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So that company, it's lowering my cortisol.
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I'm just I'm combining that relationship with one pillar, exercise right there,
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and I'm already getting benefits.
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My cortisol is lower.
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I have oxytocin.
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My friend has oxytocin.
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We're both secreting oxytocin, which is called the bonding hormone, and
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it promotes healing and resilience.
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So relationship keeps me going with exercise.
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When we're doing the strength training together and I'm like, "I'm tired, I can't
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go on," my friend can say, "Just one more.
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Just one more." I could say the same thing as well.
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Okay.
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And so I would like to talk about, there's a whole lot more about
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relationships protecting against stress, and we talked about the seventh
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pillar, but let's talk about PERMA, and we can come back to relationships.
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But let's talk about PERMA.
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How do you spell that?
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P-E-R-M-A.
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PERMA.
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Okay.
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Yes So PERMA is actually, it's a psychological model, and I call, I call
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this PERMA lifestyle medicine-… because what we're doing is we're blending
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positive psychology, and it was created, this model of positive psychology was
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created by a man called Martin Seligman.
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So we're blending positive psychology PERMA wellbeing model with the
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six pillars of lifestyle medicine.
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What we're doing is we are creating a holistic approach to human flourishing.
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It's important for all of us to recognize that wellbeing is not just physical.
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It's psychological as well, and spiritual.
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Yes.
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And it's when you have the synergy of all of this together
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that a person is really whole.
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And this is supported by research.
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So what does PERMA represent?
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P is positive emotion.
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How do I cultivate that?
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I cultivate it with cultivating gratitude.
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I journal what are three ways God's grace showed up for me today?
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What are thing, three things that made me smile?
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And that cultivates gratitude, and joy, and hope, and optimism.
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That's positive emotion.
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E means engagement.
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What is it?
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What are some activities that, where do I catch myself that I'm
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in flow, that I'm fully immersed in that activity that I really enjoy?
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It may be a hobby, it may be work, but something that I'm deeply involved in
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and it's meaningful to me, so engagement.
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The R, we're back to relationships again.
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Yeah.
26:02
The R, and this is a psychological model.
26:06
When we have supportive, loving, meaningful social connection, we thrive.
26:14
The M stands for meaning, and so every one of us needs, we need a
26:19
sense of belonging, and when we belong to our, or, and we serve something
26:25
larger than ourselves, it gives us a sense of meaning, a sense of purpose.
26:31
And then the A represents accomplishment.
26:36
It's so good when we pursue mastery in something for the sake of it.
26:42
There's a sense of fulfillment.
26:45
If I want to grow as a person in any area, my character, I sing.
26:53
I want to really improve my skill in singing.
26:57
My husband plays the keyboard.
26:59
Aw.
26:59
He pursues mastery in that.
27:01
A sense of accomplishment when we have all of that, and we combine that
27:06
with the pillars, it works beautiful.
27:08
Oh.
27:08
And the person flourishes.
27:10
All right.
27:11
I'm just looking at it.
27:12
I love it.
27:14
I love it.
27:15
It almost, when I look at it permanently, almost what comes
27:18
to my mind is, permanence.
27:20
Like permanent peace, permanent joy, permanence as a person being, you know?
27:27
Yes.
27:27
And this represent that the positive emotion, engagement, whether it's
27:31
work or hobby, relationships.
27:34
We all need it, because God made us to be social.
27:38
Remember when He made man, He said, "It's not good for man to be alone,"
27:41
so He brought, created the woman.
27:44
Our meaning.
27:45
There must be a purpose.
27:47
Everyone needs a purpose.
27:48
And when you find your purpose, I see it in, so many of my guests.
27:52
That's why they come on, because they wanna … they have a
27:55
purpose, and that purpose lights them up like what you are doing.
27:59
I can see how your … Look at that smile.
28:01
It lights you up.
28:03
That's right.
28:03
Yeah.
28:04
And then accomplishment.
28:07
You have that I've heard you sing and, I wouldn't sing
28:11
because that's not my strength.
28:14
Some of us make a joyful noise unto the Lord.
28:18
I wouldn't call it.
28:18
Amen to that.
28:19
Amen.
28:22
Amen.
28:23
Ah.
28:23
He does love to hear our voices.
28:26
Yes.
28:26
Yes.
28:27
Yes.
28:28
This resonates so much with me, as well as those other, the six pillars
28:32
plus the unofficial one, the seventh one that you outlined earlier on.
28:37
But then you still came back again, we are seeing, you said something earlier
28:42
on, relationships are the secret glue.
28:46
Yes.
28:47
They are the secret glue.
28:49
Remember I mentioned accountability?
28:52
Mm-hmm.
28:53
It's not only accountability.
28:56
Relationships, and when I was talking about when you're exercising and you
29:00
have accountability with someone.
29:02
So all the lifestyle habits, when we have, for example the sleep, if I have emotional
29:12
safety, if I'm in relationship and I have a supportive environment, it's much easier
29:19
for me, even if I'm post-menopausal, to develop the sleep hygiene habits that
29:25
would help me develop restorative sleep.
29:29
Relationships regulate our nervous system.
29:32
We're biologically designed to co-regulate each other.
29:35
So if I'm with someone who is a supportive friend, a supportive
29:40
partner, I have a supportive presence, a calm voice, it just, it helps shift
29:46
my physiology from the sympathetic fight-flight I was talking about.
29:50
Mm-hmm, yeah.
29:51
To the parasympathetic, just calm.
29:53
It lowers my cortisol.
29:55
This is just having someone that we're there together.
29:58
We meet regularly.
30:00
We may meet for coffee.
30:01
We may meet to actually serve together, volunteer together, but we bond well,
30:08
and we have a supportive relationship.
30:10
So relationships shape our habits really.
30:14
We imitate the people around us.
30:15
So imagine if I'm meeting someone who already is really good with exercise
30:20
or someone who's already really good, they're very good with stress
30:23
management, I begin to imitate them.
30:27
I begin to imitate what they're doing whenever they feel stressed,
30:30
'cause we rise to the level of the community that we belong to.
30:33
That's true.
30:34
If I'm with people who have healthy relationships, it'll create an environment
30:39
where good habits will feel normal.
30:41
I wanna talk about blue zones here, and particularly something called a Moai.
30:48
In Okinawa, Japan.
30:50
Now, there are areas of the world that are known as Blue Zones, and
30:53
many people have heard about it.
30:54
You probably have heard about it as well.
30:57
In this area, we have the healthiest centenarians in the world, and they
31:02
found that they naturally practice these six pillars of lifestyle medicine.
31:08
It just comes to them naturally in those areas.
31:11
And the Moai is a group of four or five children that the parents bring together
31:18
when they're from the age of five.
31:20
They bring them together that they're going to share and do life
31:24
together until they pass this life.
31:29
And these women, there's a, the person who popularized the Blue Zones, who actually
31:34
brought that concept, Dan Buettner, he met a moai of centenarians, women who had been
31:42
together for almost, for some of them, 100 years, 'cause some of them were over 100.
31:49
And he talks about how at this time they're not working, of course,
31:53
they're over 100, but if one of them doesn't show up, they all gather.
31:57
Now, I wanna talk about these relationships, because they didn't
32:00
need to borrow money from banks.
32:03
They would put money together to help each other.
32:06
If one of them had a husband who was not doing well, was not shaping up,
32:09
or who was treating his wife properly, the other four would go and address
32:12
it with him that you need to shape up.
32:13
This is not good.
32:14
Wow.
32:15
They supported each other.
32:17
No wonder they were living that long, and they really could thrive this
32:22
way, and they really were healthy.
32:25
So relationships are really the pillar.
32:29
We imitate people around, as I mentioned.
32:31
Then relationships protect against stress.
32:34
Loneliness is physically inflammatory, and connection is medicinal.
32:41
So if we have supportive relationships, that's going to buffer stress.
32:46
It's going to reduce the emotional overload that we have, and it helps
32:50
us… you know, we all have, human beings have different coping mechanisms.
32:54
Some people go and eat junk-
32:56
Mm-hmm
32:56
… when they're stressed.
32:58
Some people turn to tobacco when they're stressed.
33:01
Yeah.
33:01
But if we have healthy relationships, we're more likely to choose
33:05
healthy coping mechanisms.
33:08
Go for a walk, do the breathing exercises, unburden to someone, to share to a friend.
33:16
This is how relationships helps us with the stress management pillar.
33:23
So relationships also give meaning and motivation.
33:27
We would care better for our bodies when we have good relationships,
33:32
when we feel connected, when we feel valued, when we feel that we're worth
33:36
something, that, or we feel seen, then we begin to take good care of ourselves.
33:42
So healing grows in belonging.
33:45
So as I listen to this, I'm just thinking about the audience, and I'm sure that
33:49
we can expand a lot more with them.
33:51
They're probably waiting to hear so many, or ask you so many more questions
33:55
about all of this because, like you mentioned that, in Japan, the, how do
34:00
you spell that with the group of women?
34:02
Mo- Moa?
34:03
M-O-I?
34:04
M-O-A-I.
34:05
A- Moai
34:06
… Moa.
34:07
M-O- Moai … Moa.
34:09
Yeah.
34:09
I'm sure they'd love to ask you a lot more about this.
34:13
So why don't we do this?
34:14
Let's pause.
34:15
No, not pause, because we're gonna open up the floor.
34:19
And, so let's end for those of you who couldn't join us in the audience,
34:24
you'll have to just watch this, and possibly we'll have to do another,
34:29
an additional episode with Dr. Ogunsan where she can elaborate more.
34:34
But for those in the audience, they will have an opportunity to ask
34:38
you a lot more of those question because they will be in the room.
34:42
So for those listening in on Spotify or Apple Podcast, and those who
34:47
are also viewing this on YouTube, if they would like to get in touch
34:52
with you, tell them more about that.
34:56
I would love that.
34:58
So I'm on LinkedIn as Oluwakemi Ogunsan, MD, FACP, DP, DIP, ABLM,
35:07
just to show the difference if there's someone else who's Oluwakemi Ogunsan.
35:11
I'm also, I also have a website, newvibrancecoaching.com, and you can get
35:17
in touch with me through that website.
35:19
just click the, book a consultation button.
35:23
And I'm also on social media, and I would love to connect with people.
35:27
Okay.
35:27
I'll drop all of that in the chat, and we'll also have that
35:30
in our show notes on the website.
35:32
Thank you.
35:33
And for those of you who would love to be a guest on the show, just
35:37
like Dr. Ogunsan has been, please reach out to me on my website,
35:41
which is Chatting With the Experts.
35:44
You can also get in touch with me on LinkedIn.
35:47
My profile there is Paula Okonneh, or better still, reach out to me
35:50
on my business page on LinkedIn, which is Chatting With the Experts.
35:56
I'm on Instagram and my handle there is @chat_experts_podcast.
36:03
I have a Facebook page, business page, which is Chatting With the Experts.
36:07
And last but not least, this episode is running live right now
36:12
on YouTube on our live stream.
36:14
But if you'd like to see all the other episodes of just all the other phenomenal
36:20
women, just like Dr. Kemi Ogunsan, subscribe to our YouTube channel, which
36:26
is Chatting With the Experts, and there you'll be able to watch the numerous
36:30
episodes we've had with women who- Share my mission, which as I said is to educate,
36:37
encourage and empower women globally.
36:42
Doctor Kemi, thank you so much for being a guest.
36:45
We have planned on you being a guest for such a long time, but this is
36:49
the appointed time, so I'm grateful.
36:52
Thank you so much for being a guest on Chatting With The Experts.
36:56
Thank you so much for having me.
36:58
It really is an honor.
36:59
Thank you.
37:00
Thank you.
37:01
Now we open up the floor for all the questions to be asked.