Eat, Live & Move with Miyagi

Welcome back to another enlightening episode of Eat, Live, Move with your hosts Dr. Ross Walker and Dr. Gina Cleo. Today, we're diving deep into one of the most prevalent health concerns of our time: Type 2 Diabetes. Join us as we unravel the intricacies of its diagnosis, risk factors, and empowering lifestyle changes.In this episode, our hosts discuss the prevalence of Type 2 Diabetes, mentioning that it is currently on the rise globally, posing a significant public health challenge. Factors such as sedentary lifestyles, unhealthy dietary habits, and increasing obesity rates contribute to this alarming trend. Understanding the scope of this epidemic is crucial in addressing and combating its pervasive impact on individuals and communities worldwide.Insulin resistance serves as a precursor to Type 2 Diabetes, leading to a condition known as pre-diabetes. This metabolic dysfunction impedes the body's ability to utilise insulin effectively, resulting in elevated blood sugar levels. Identifying and addressing insulin resistance early on can prevent the progression to full-fledged diabetes, highlighting the importance of proactive health management.Dr. Walker and Dr. Cleo emphasise that living a healthy lifestyle is remarkably more effective than any pharmaceutical intervention in managing Type 2 Diabetes. From adopting a nutritious diet rich in whole foods to engaging in regular physical activity, lifestyle modifications offer unparalleled benefits for improving metabolic health and overall well-being. These holistic approaches address the root causes of diabetes and empower individuals to take control of their health destinies.Recognising the symptoms and warning signs of diabetes is crucial for early detection and intervention. From increased thirst and frequent urination to unexplained weight loss and fatigue, these indicators signal the need for prompt medical evaluation. By staying vigilant and proactive, individuals can take proactive steps to manage their health effectively.Meanwhile, our hosts emphasise the importance of consistency over intensity when it comes to making lasting lifestyle changes. Building healthy habits takes time and patience, and adopting a sustainable approach is key to long-term success. By prioritising gradual progress and incorporating small, manageable changes into daily routines, individuals can cultivate lifelong behaviours that support optimal health and well-being.By understanding its diagnosis, risk factors, and the transformative potential of lifestyle interventions, we can empower ourselves to take proactive steps towards prevention and management. Join us next time as we continue our journey towards vibrant health and vitality on Eat, Live, and Move with Miyagi!Thank you for tuning in!Episode Highlights:00:00 Coming up2:41 Type 2 diabetes and rapid increase in incidences worldwide.5:37 How can you distinguish type 1 and type 2 diabetes?10:58 Why does insulin resistance lead to pre-diabetes?15:43 The reason why living a healthy lifestyle is four times more effective than any drug or supplement a doctor can prescribe. 21:13 Women with gestational diabetes will develop Type 2 diabetes later in life.25:58 What are the modifiable risk factors of having diabesity? (Type 2 diabetes + obesity)31:13 What are the symptoms and potential warning signs of diabetes?35:40 The importance of consistency over intensity and the time frame for changing your habit. 37:04 Question of the week. Connect With Us:Subscribe on Youtube: https://www.youtube.com/@ELMMiyagiListen on Spotify: https://bitly.ws/3cj2o Visit our Website: https://www.miyagi.coach/ See omnystudio.com/listener for privacy information.

This week on "Eat, Live, & Move with Miyagi," Kate, the new Chief Transformation Officer of Miyagi and with Dr. Gina Cleo discusses the all-important topic of self-awareness in our health and wellness journey. In a fast-paced world, it can be easy to rush or do things on autopilot with a lack of self-awareness or reflection. However, this can have a negative impact on our health-behaviours, and mean we aren’t stopping to reflect, or have awareness of our behaviours. Kate and Dr. Gina talks about the importance of savouring a slower-paced life, and taking time to stop, pause and reflect to enjoy the present moments. That means, when you find yourself thinking about something you need to do, or something that’s already happened, or something that might happen, gently bring yourself back to the present moment. Focus on what’s going on right now. On your actions, on your environment, on others around you. This takes practice but is essential. Kate provides 3 practical tips to help you practise intentional reflection to “strengthen the muscle” throughout your day to make the process easier. One example is taking 3 deep breaths to improve mindfulness, and bring conscious attention to the present moment. Kate explains that this can work across many settings, for example whether that be before a new task, or to help with behaviours such as slowing down eating, or stopping impulsive drinking or eating. Stay tuned for more episodes of "Eat, Live, and Move with Miyagi". Remember, slowing down is a conscious choice, and not always an easy one, but it leads to a greater appreciation for life and a greater level of happiness. Episode Highlights: 00:00 Coming up 01:46 What is self-awareness and its importance in personal growth? 08:27 Why does the conscious mind tend to focus attention? 10:24 What are human’s two brain systems? 12:20 Know these mindfulness practices to increase your self-awareness. 16:26 How to slow down and enjoy the present moment? 21:51 Learn how to savour each moment in life. 30:10 Why it’s worth it to try sitting with your own discomfort instead of avoiding it. 38:48 A question for Kate from Charlie. 39:09 Making internal changes can empower personal growth and development. Connect With Us: Subscribe on Youtube: https://www.youtube.com/@ELMMiyagi Listen on Spotify: https://bitly.ws/3cj2o Visit our Website: https://www.miyagi.coach/ About the Guest: Kate's transformation began with a stressful corporate career that left her unfulfilled. She turned things around by integrating evidence-based tools and listening to her inner wisdom. This shift led her to leave her executive career in 2015 to start her coaching practice, achieving six figures in her first year through word-of-mouth referrals. She also lost 30 kilograms, overcame a 20+ year alcohol habit, and earned Honours Recognition for her MBA despite not finishing Year 12. Kate has designed a fulfilling life that allows her to make a positive impact daily. See omnystudio.com/listener for privacy information.

This week on "Eat, Live, & Move with Miyagi," we share an exciting announcement and introduce our new Chief Transformation Officer at Miyagi, Kate Krieg. In this episode, Kate talks with Dr. Gina Cleo about her journey to better health, the power of mindset, and how she helps busy people improve their wellness through mindset coaching. She discusses her shift from external methods to internal mindset changes, emphasising the importance of self-awareness, self-compassion, and small, sustainable changes. Kate's journey highlights the power of intrinsic motivation and finding what works best for oneself. Throughout the talk, they discuss the challenges of staying healthy, dealing with stress, and learning to trust yourself. Kate's story is relatable and shows that you can make real, lasting changes by taking small, manageable steps and focusing on improving yourself. Stay tuned for more episodes of "Eat, Live, and Move with Miyagi," and remember, improving your health starts with one small step. Episode Highlights: 00:00 Coming up 03:38 Challenges with Weight Loss and the Power of Mindset Coaching 07:31 Exploring a Weight Loss Journey and the Path to Self-Discovery 12:11 Conquering Self-Doubt and Embracing Healthy Changes 23:56 Weight Loss, Identity, and the Journey of Self-Improvement 28:58 Cultivating Self-Awareness and the Practice of Mindful Eating 34:01 Embracing Responsibility for One's Healing Journey Connect With Us: Subscribe on Youtube: https://www.youtube.com/@ELMMiyagi Listen on Spotify: https://bitly.ws/3cj2o Visit our Website: https://www.miyagi.coach/ About Kate: Kate's transformation began with a stressful corporate career that left her unfulfilled. She turned things around by integrating evidence-based tools and listening to her inner wisdom. This shift led her to leave her executive career in 2015 to start her coaching practice, achieving six figures in her first year through word-of-mouth referrals. She also lost 30 kilograms, overcame a 20+ year alcohol habit, and earned Honours Recognition for her MBA despite not finishing Year 12. Kate has designed a fulfilling life that allows her to make a positive impact daily. See omnystudio.com/listener for privacy information.

There’s so much hype around supplements for health and wellbeing, but is there any merit to it? And is it backed by science? In the latest episode of "Eat, Live, & Move with Miyagi," Dr Gina Cleo and Ross Walker explore the world of supplements, where Dr Ross shares his top 5 evidenced-based supplements specifically for heart health. The conversation starts around supplements in general, and the role they can play in health and wellbeing. Dr Ross shares his 80:10:10 rule, and that 80% of your management should be lifestyle factors e.g. nutrition, regular movement, good quality sleep, 10% as evidenced-based supplements and 10% appropriate use of pharmaceutical drugs (where clinically indicated).Dr Ross stresses listeners that supplements are in fact a supplement, not a replacement for a good diet, regular movement and good quality sleep. Dr Ross Walker then deep dives into the 5 key evidenced-based supplements he recommends to his patients for heart health including: Bergamet Advanced Kyolic Garlic Vitamin K2 Ubiquinol Magnesium Orotate For each supplement, Dr Ross and Dr Gina discuss the supplement, benefits, clinical research findings and any contraindications to consider. Tune in to this episode to gain valuable insights into the unique benefits of each supplement and their contribution to heart health. Join the conversation on the latest research and insights into heart health supplements, offering practical advice for maintaining a healthy heart. Disclaimer: Dr Ross Walker recommends speaking with your General Practitioner or Specialist prior to commencing new supplementation, to ensure they are suitable based on your current medical status. Episode Highlights: 00:00 Coming up 07:37 Surviving in the Wild with Supplements 11:28 Unlocking Health Benefits of Bergamot Products 15:36 Boosting Cardiovascular Health with Bergamot and Kyolic Garlic 19:27 The Power of Garlic and Vitamin K2 23:17 Optimising Cardiac Health: Vitamin K, Ubiquinol, and Magnesium Connect With Us: Subscribe on Youtube: https://www.youtube.com/@ELMMiyagi Listen on Spotify: https://bitly.ws/3cj2o Visit our Website: https://www.miyagi.coach/ See omnystudio.com/listener for privacy information.

Let's kick those bad habits and work towards your goals in a healthy way! Welcome to 'Eat, Live, & Move with Miyagi,' where Dr. Gina Cleo and Dr. Ross Walker are here to help you with all things health and habits. In this episode, our co-hosts expose the most common mistakes people make when setting goals. As the habit change expert, Dr Gina leads the conversation in the goal setting space, sharing 5 key mistakes she sees clients make, and simple ways you can combat this. Dr. Walker shares how, as a specialist in heart health, he's always learning new things. The hosts chat about setting goals without making things too hard, and they throw in some funny stories too. They delve into how to make changes that stick, emphasising small, doable steps over big, hard-to-reach goals. Dr. Cleo and Dr. Walker also shares what motivates them in their work, making it clear that everyone has different things that drive them. The episode finishes with the “Member Question of the Week” from Maria, asking about salt and its impact on blood pressure, and cramping. Join us for an episode that takes on health and habits, perfect for anyone in their teens and beyond. It's not just another health podcast—it's a conversation that could make a real difference in how you live the healthy life you deserve. Episode Highlights: 00:00 Coming up 02:23 Mastering Goal Setting and Self-Improvement 07:53 Crafting Achievable Goals and Cultivating Success Habits 13:40 Nurturing Healthy Habits and Surpassing Obstacles 18:34 Unveiling the Many Faces of Motivation 24:22 Member Question of the Week: Managing Salt Intake Connect With Us: Subscribe on Youtube: https://www.youtube.com/@ELMMiyagi Listen on Spotify: https://open.spotify.com/show/6n1rJx2Q0hFa51nte6CVRI Visit our Website: https://www.miyagi.coach/ See omnystudio.com/listener for privacy information.

Let's talk about something important that affects 43% of Aussies between 16 and 85 years old – mental health. That's equivalent to approximately eight and a half million people - a staggering statistic. In this 2-part Mental Health Series, Dr. Gina Cleo and Dr. Ross Walker address mental health, and its current impact on society, not just in Australia, but worldwide. But the best part is– they're not just talking about how mental health affects people; they're talking about how the things we do every day, like what we eat and how we move, can make a big difference. Yes, according to evidenced-based research, your lifestyle choices affect your mental health. In part 1 of this mini series, our hosts explore two major lifestyle factors that can improve mental health conditions such as anxiety and depression: nutrition and regular exercise. Dr. Cleo talks about the evolving space of "nutritional psychiatry" and how research has shown that eating a certain way, like the Mediterranean diet, can make our minds feel better. Dr. Walker agrees and dives deeper into key nutrients such as omega-3s found in fish, nuts, and seeds. Then, exercise is discussed in detail, citing a large study from the University of South Australia that found physical activity 1.5 times more effective than counseling or leading medications for depression, anxiety, and psychological distress in all adult populations. The episode finishes with simple strategies you can apply to add more movement to your routine. So, if you want to know how your lifestyle choices can make your mind feel good, this episode is for you! Be sure to tune into PART 2 next week, as sleep and stress management are discussed! Episode Highlights: 00:00 Coming up 04:52 Understanding Mental Health and Anxiety 10:06 Exploring Mental Health Concerns and Breaking Stigma 14:28 The Link Between Mental Health and Nutrition for Improved Well-being 18:43 The Influence of Diet on Depression, Highlighting the Mediterranean Diet's Advantages 23:03 Omega-3 Supplements: Their Mental Health Benefits 27:52 Impact of the Mediterranean Diet on Mental Well-being 32:47 Nourishment, Movement, and Mental Health Harmony 36:59 Enhancing Mental Health and Physical Well-being 41:55 Lifestyle Choices for Mental Health, from Walking Meetings to Smart Food Decisions Connect With Us: Subscribe on Youtube: https://www.youtube.com/@ELMMiyagi Listen on Spotify: https://open.spotify.com/show/6n1rJx2Q0hFa51nte6CVRI Visit our Website: https://www.miyagi.coach/ See omnystudio.com/listener for privacy information.

Hypertension, aka High Blood Pressure, is a dangerous cardiovascular risk. Dr. Ross Walker, a seasoned cardiologist with over 40 years experience, and Dr. Gina Cleo, tackle the ins and outs of hypertension in the latest episode of “Eat, Live, & Move with Miyagi.” We all know that high blood pressure can increase our risk for heart disease. But it can also affect our kidneys, our eyesight, damage arteries that lead to stroke, and even lead to atrial fibrillation and heart failure. This episode offers practical advice on how you can manage blood pressure, and simple ways you can measure it from the comfort of your own home. Our hosts also throw in some lifestyle changes. Regular exercise, cutting back on sugar and salt, and following the DASH diet. Nutrition insights-- like the amount of salt from "sneaky foods" we don't even think about. And what alcohol can do to your blood pressure if you drink every day. . Stress management, dark chocolate, and even fixing your sleep apnea can actually play a role in managing your blood pressure. But it's not all about that; they talk about low blood pressure too. Doctor Ross also talks about all things relating to medication, why it's not the villain, and what to do if you’re experiencing side effects from the prescribed medications. Tune in for this info-packed episode that not only educates but empowers YOU to take control of your cardiovascular health. ❤️ Episode Highlights: 00:00 Coming up 04:12 Impact of High Blood Pressure on Health 08:35 Non-Drug Methods for Managing High Blood Pressure 13:06 Lifestyle Changes and Supplements for Lowering Blood Pressure 16:56 Understanding Blood Pressure Medications and their Side Effects Connect With Us: Subscribe on Youtube: https://www.youtube.com/@ELMMiyagi Listen on Spotify: https://open.spotify.com/show/6n1rJx2Q0hFa51nte6CVRI Visit our Website: https://www.miyagi.coach/ See omnystudio.com/listener for privacy information.

This week on "Eat, Live & Move with Miyagi”, our hosts, Dr. Gina Cleo and Dr. Ross Walker joined forces to discuss an important topic at this time of year - setting new year's resolutions. According to research, 92% of new year's resolutions fail come February, and Dr Gina explains why. Drawing on research, Dr Gina and Dr Ross advocate for a shift in mindset by concentrating on rituals rather than immediate results. The episode also explores the "Power of Three," explaining that our brains can simultaneously handle three habit changes, and practical ways you can successfully achieve habit change e.g. sharing goals with loved ones, using habit trackers, and viewing obstacles as opportunities for alternative actions. As our hosts address real-world health concerns and offer personalised solutions, the podcast exercises a powerful reminder of the five keys to optimal health —no addictions, good quality sleep, consuming a balanced diet, moving often, and, perhaps most crucially, happiness and stress management. So, let the journey towards well-being begin—one habit at a time. Happy New Year, dear listeners! Episode Highlights: 00:00 Coming up 01:18 Unveiling the Truth Behind New Year's Resolutions: Success Rates Explored 05:49 Navigating the Landscape of Habits, Goals, and Consistency 09:54 Unleashing the Power of Three: Habit Changes, Brain Capacity, and Accountability 13:15 Decoding the Connection Between Healthy Habits and Effective Cholesterol Management Connect With Us: Subscribe on Youtube: https://www.youtube.com/@ELMMiyagi Listen on Spotify: https://open.spotify.com/show/6n1rJx2Q0hFa51nte6CVRI Visit our Website: https://www.miyagi.coach/ See omnystudio.com/listener for privacy information.

In this enlightening episode of the Eat, Live, and Move podcast, our hosts, Dr. Gina Cleo and Dr. Ross Walker address a topic that is wildly misunderstood in society - cholesterol and its relationship with heart disease. With over 40 years experience as a cardiologist, Dr Ross Walker brings a wealth of knowledge to debunk 5 common myths surrounding cholesterol, guiding our listeners through nuanced insights and evidence-based strategies: Myth #1: Total cholesterol is a key indicator of heart disease Myth #2: LDL cholesterol is “bad” and HDL cholesterol is “good” Myth #3: Everyone who has high cholesterol NEEDS to be on a statin Myth #4: There’s nothing you can do to reduce plaques in the arteries once they are there Myth #5: Heart disease is ALL due to lifestyle factors Contrary to popular belief, this episode clarifies that high cholesterol doesn't directly cause heart disease. Delving into the complexities of LDL and HDL cholesterol, they emphasize the significance of particle size, debunking myths surrounding statin prescriptions and whether calcified plaque can be reversed. Listeners are empowered with actionable lifestyle changes, including a healthy diet, exercise, quality sleep, and stress management, to shrink arterial fat content. The genetic aspect of heart disease is explored, highlighting the insulin resistance gene as a predominant factor. Insightful anecdotes and the importance of early blood tests and calcium scores for proactive health management. Diving into the dietary landscape, the hosts dissect the real pandemic—diabesity—and its link to the insulin resistance gene. A sub-study revelation challenges preconceptions about red meat and high-fat dairy, while cautionary notes about processed meats and trans fats are sounded. Tune in to this authoritative and insightful episode to unravel cholesterol myths and pave the way for a heart-healthy lifestyle. Episode Highlights: 00:00 Coming up 02:19 Deciphering Cholesterol's Physiology: A Vital Role in Cardiovascular Health 06:08 Myth-Busting Cholesterol and Heart Disease 10:11 Navigating Cholesterol's Impact on Heart Health 16:00 Cholesterol Evaluation and Statin Strategies 18:27 Assessing Risks and Preventive Measures 23:58 Understanding Contributions to Disease of Heart Health Genetics 29:32 Shielding Against Heart Disease through Diet and Lifestyle 35:32 Exploring Nutrition and Cultivating Healthy Habits Connect With Us: Subscribe on Youtube: https://www.youtube.com/@ELMMiyagi Listen on Spotify: https://open.spotify.com/show/6n1rJx2Q0hFa51nte6CVRI Visit our Website: https://www.miyagi.coach/ See omnystudio.com/listener for privacy information.

In Episode #10 of the Eat, Live, and Move podcast, our hosts, Dr. Gina and Dr. Ross, delve into ALL things relating to sleep, and why it's vital for our health. Starting with the basics, Dr Ross uncovers the science - Why do we need sleep? What are the benefits, and also the negative impacts of sleep deprivation in an acute setting vs chronic? From reduced attention, dysregulation of hormones to increased risk of type 2 diabetes, all is explained! Dr Gina and Dr Ross then discuss how consistently deviating from the optimal sleep duration of 6 to 9 hours per night can lead to chronic diseases, highlighting not only the importance of sleep quantity, but also quality. A large discussion is then had on sleep quality, discussing sleep cycles and the phases within, the vital importance of REM sleep. Plus, Dr Ross shares simple ways you can measure your sleep quality to determine if it’s in fact effective and restorative. For those grappling with insomnia, Dr Ross and Dr Gina discuss the consideration of melatonin or sleeping pills, advocating for their judicious use and highlight the gravity of sleep apnea, urging listeners to seek professional assessment due to its association with cardiovascular disease and hypertension. The episode wraps up with simple yet practical tips on how you can improve sleep quality for improved health and wellbeing We invite YOU to reflect on your sleep habits and make positive changes to improve the quality and quantity of your sleep. Tune in to this week's episode of Eat, Live, and Move podcast for an engaging and informative exploration of the science of sleep. Episode Highlights: 00:00 Coming up 01:07 The Secrets of Quality Sleep 06:02 Holistic Impact of Sleep on Physical and Mental Well-being 11:10 Cognitive Function and Health: The Toll of Sleep Deprivation 14:36 Navigating Sleep Cycles, Quality, and Chronic Disease Prevention 20:35 Tips through Sleep Routine and Relaxation 25:31 Optimising Sleep Quality: Exercise and Intimacy Before Bed 27:37 Elevating Quality of Life Through Healthy Habits 33:42 Unveiling Sleep Apnea: Mental Health Implications 38:45 Exercise and Nutrient Strategies Against Osteopenia Connect With Us: Subscribe on Youtube: https://www.youtube.com/@ELMMiyagi Listen on Spotify: https://open.spotify.com/show/6n1rJx2Q0hFa51nte6CVRI Visit our Website: https://www.miyagi.coach/ See omnystudio.com/listener for privacy information.

Are you feeling stuck in a loop, always chasing those elusive moments of happiness? You're not alone! In Part 2 of this series on dopamine and the reward system, Dr. Gina Cleo and Dr. Ross Walker teams up to unravel the mysteries of dopamine. Dopamine is the driving force behind the human craving for pleasure, even when it's not necessarily beneficial. They explain why individuals often find themselves doing things they don’t want to do, like being glued to screens, stress-eating, or feeling trapped in addictive cycles. In part 2, Dr. Gina and Dr. Ross look at Dopamine levels and impulsive urges Some golden rules in balancing dopamine levels Now, if you're thinking, "But I can't survive without my coffee!"—don't worry, they've got good news and tips on managing caffeine intake. Additionally, they explore the benefits of cold showers, meditation, and exercise as tools to balancing dopamine levels and overall well-being. But that's not all! Dr. Gina and Dr. Ross are here to provide insights and answers to your pressing questions about sleep, menopause, and more. Don't miss out on this dopamine-rich episode! For a healthier, happier you, one episode at a time. So, let’s dive in! Episode Highlights: 00:00 Coming up 03:52 Unraveling Addiction, Dopamine, and Genetics 08:47 Mastering Dopamine Balance: Practical Habits 13:13 Break Free from Stimulants and Triggers 17:29 Lifestyle Habits to Restore Dopamine Balance 22:40 The Cold Truth about Dopamine 27:07 Question of the Week Connect With Us: Subscribe on Youtube: https://www.youtube.com/@ELMMiyagi Listen on Spotify: https://open.spotify.com/show/6n1rJx2Q0hFa51nte6CVRI Visit our Website: https://www.miyagi.coach/ See omnystudio.com/listener for privacy information.

If you’ve been following our podcast so far, then you would have heard Dr Ross mention the 5 keys to optimal health. But what exactly are they? In this week's episode, Dr. Walker and Dr. Gina Cleo takes a deep dive into each of the 5 keys, discussing the evidenced-based science behind each and why they matter for optimal health. Dr Ross developed the 5 keys framework himself, which he not only uses with his patients, but with people all around the globe. He’s even written a number of best selling books on this exact topic! The first key? Aim to quit addictions including smoking, excessive booze, and vaping Wine? A glass is civilized, but don't overdo it. More than two drinks each and every day, you’re putting yourself in harm's way. ? Thirdly, good quality sleep is vital, so ditch those electronics and aim for 7-8 hours of shut-eye. Eating well is simple: less processed junk, more natural foods. Mediterranean diet is the way – fruits, veggies, some meat, dairy, and olive oil. Exercise is a must, and sitting too much is as bad as smoking. Stress can be a silent killer, but happiness is the antidote. Small choices add up to big health gains. So, sip wine, brew coffee, and get moving. For expert advice and a dose of humor, tune in to Eat, Live, and Move with Miyagi. It's the key to your best life. Don't miss it! For a healthier, happier you, one episode at a time. So, let’s dive in! Episode Highlights: 00:00 Coming up 04:09 Confronting Alcohol Addiction for Optimal Health 08:52 Unpacking Addictions, Sleep, and Health Impact 15:04 Mastering Nutrition for Weight Loss Success 19:54 Elevate Your Health with Effective Exercise 24:38 Harness Exercise, Manage Stress, Find Happiness 28:13 Small Daily Habits for Happy, Healthy Living Connect With Us: Subscribe on Youtube: https://www.youtube.com/channel/UCvRB4oQvtC4ivYyQjOEiNzQ Listen on Spotify: https://open.spotify.com/show/6n1rJx2Q0hFa51nte6CVRI Visit our Website: https://www.miyagi.coach/ See omnystudio.com/listener for privacy information.