The Livy Method Podcast - M&M Live - Mood Support and Reset with Dr. Paul Hrkal - Winter 2026

Episode Date: February 27, 2026

In this special M&M guest expert episode, Odette sits down with Dr. Paul Hrkal to explore how winter weather, light exposure, and shifting circadian rhythms can quietly impact mood, energy, and ultimately the choices people make around food and movement. From seasonal affective disorder to the science behind light therapy and those 10,000 LUX light boxes, the conversation highlights why feeling “blah” isn’t a lack of willpower but often a physiological response to shorter days and less natural light. Together, they connect the dots between mood, hormones, and decision-making, offering practical, research-backed strategies to help listeners protect their energy, support their mental health, and stay aligned with their goals through the darker months.Find Dr. Paul:www.paulhrkalnd.com@drpaulhrkalYou can find the full video hosted at:https://www.facebook.com/groups/ginalivymaintenanceandmindfulnessTo learn more about The Livy Method and our Maintenance & Mindfulness group, visit livymethod.com. Hosted on Acast. See acast.com/privacy for more information.

I'm Gina Livy and welcome to the Livy Method podcast. This is where you'll have access to all of the live streams for my 91 day weight loss program. With a combination of daily lives, guest expert interviews and member stories, there is something new almost every day. Miss the morning live? Want to re-listen to one of our amazing guest experts? Well, this is the place. This podcast is hosted on ACAST, but it's available on all podcast platforms, including the one you're listening to right now, Spotify, Apple, and Amazon Music. Well, Dr. Paul, it's here with us in the maintenance group, and that instantly is a mood booster.

But let's just get real. So we are here. We are a group, a collective of people that are trying to learn how to maintain their weight. We are trying to make the best decisions. We are trying to take action. And sometimes our mood is just holding us back. We get those flaws. We don't know what's wrong with us, but is it really just what's going on with us?

And I don't know about you, but I feel like I have been wishing this winter season away because I've had enough. And again, we have another beautifully gray day today. So Dr. Paul, I'm so happy that you are here to talk to us about this. I know that reading your bio again, I always love to just reread these bios, even though, you know, we go way back. And just reading about, you know, how you feel about nutrients, hormones, lifestyle, how that can all impact your energy, your mood, your behavior. because our mood can really affect our ability to make decisions, our ability to, you know, have the day that we need to have. So let's get right into it. Thank you.

Welcome. Let's get right into it. And what's going on with this winter weather and how we're feeling? Yeah. Thanks for having me. It's always great to be here. You know, it's a conversation interestingly enough with that we haven't really had yet on the Libby podcast. And I would probably say it's the most important kind of like non-referral.

what do I put in my mouth factor that relates to like weight loss and also maintaining our target weight and then optimizing body composition. I think that's another huge one, which I think everybody in this group is probably really interested in. You know, here's an important thing to understand. When we start thinking about the decisions that we make in terms of our diet and our lifestyle and whether I feel like going to exercise, I think a lot of reasons why people don't achieve those are not because they don't know what to eat, it's because they don't feel like it,

or they have some other kind of like mood change. And this weather, as you just said, is one external factor that is a very real influence. So, you know, I think most people have heard of this seasonal effective disorder, which is a group of people that really are hard hit by this weather change. And primarily it's actually the light change. So it's, it's really, really, it's not just the cold, but it's also the shorter days in the winter. It's, it's the longer darkness. And that affects something called circadian rhythm. That's your sleep wake cycle. And when you don't have that longer exposure to sun, and with that, it's not just vitamin D, but it's actually the light, the photons that hit our eyes,

go into our brain and turn on that system that regulates our sleep weight cycle. And And people, some people with seasonal effective, they're just hit a lot harder and they can actually go into depression starting around November, December. For me, that's when I get hit the hardest actually in terms of when I feel kind of little blah. Yeah, I think that's, you know, that November, December timeline, like we're just, you know, we've had coming off our summer season. We're just trying to, you know, have this fresh start in September. But then, yes, the weather is changing. The days are getting shorter. But then there's, it's also a more stressful time.

the holiday seasons are coming. There could be that kind of stress, family stress, there could be financial stress, all of that, and then compounded with, you know, lack of sunlight and just, you know, those, like you said, it's not just about vitamin D and those levels, but it's also about that circadian rhythm. So what do we do? Like, do we try and, like, what do we do? Do we try and open our eyeballs to the sun? Like, you know, how do we, how do we get that? And is that artificial light as good as natural light? Like if there's less of it, what do we do there? It definitely is not good. So artificial light, those kind of overhead office type of lamps, they have been well researched that they make our mood worse. And so that is a very narrow spectrum of light. So let's just kind of take

a step back here. Because we're talking about mood today. But I want to talk about a very specific aspect of mood, which is like when the winter season comes, everyone feels down. So there's a lot of lot of factors to consider. One of the main ones we'll start talking about is this, this light. So remember, we think of light always, well, you know what, I need sunlight, and that relates to vitamin D. That's the first place we go. But I want everyone to understand and take away from this conversation. It is way more than just sunlight and the vitamin D connection. It actually is that these wavelengths of light, those kind of more blue light exposures, the natural light actually turns our brain on. There's been research done with people

that are exposed to not just even sunlight, but even these like these light boxes that give off at least 10,000 LUX. That's the unit of measure for these light boxes. And those are people that have when they expose themselves to that in the morning, they have better focus. They have better energy. So if you're one of these, these kind of SAD sufferers and you feel like right around that time change where we actually fall back in the fall, that's where you can start using one of these light boxes. So I actually prescribe this regularly for my patients. Go out, spend $50 to $75 and get yourself a light box.

Costco, Walmart, Amazon, they all have them. And as long as you're getting kind of the brightest light exposure, you can work your way up to that 10, 50 minutes, about 45 degrees away from you, kind of an arm's length away. It can be on your makeup counter. It can be while you're doing breakfast. it can be while you're exercising. I have mine right by my exercise bike in the morning.

So when I go down, I turn it on and it's right there and it just kind of gives me the natural light. And this has nothing to do with vitamin D-O-Det. This is all to do with turning on your brain. And that light, we have, we've evolved as human beings to have this exposure to light that turns on our neurotransmitters, these focused neurotransmitters, things like dopamine, things like serotonin. So again, totally independent of vitamin D.

And then also on the back end in the evening, we don't have the exposure to the red light. Who's heard of red light therapy now? I think it's like all over social media, right? People are selling these like light banks or light boxes that are giving off red light. Well, the whole idea is we're trying to mimic the sun, Odette in the morning, bright light. And what do people do? Walk out the door and they throw the sunglasses on right away. Or run to their car because it's freezing cold.

Right. Exactly. And so you might think like, oh, I'm shielding my eyes from the sun, your brain needs that light. It is what runs its kind of mood, but it also runs it's like, this is the awake time. So that actually comes along with properly secreting cortisol, properly secreting these energizing hormones and neurotransmitters. And in the evening, in the summer, we have kind of like longer evenings. We can sit outside.

We go for a walk. We see the sunset. We see those red spectrum light. and that actually has a whole bunch of beneficial effects to our body, to our brain and also our skin. So it's more than just getting light on our skin. It's getting light in our eyes. And that's where like red light in the evening is good. We want to shut off the screens.

Why? Because it's blue light. It's telling our brain, hey, it's daytime where it should be telling us it's night time. So that's kind of the best way to think about it, about it. Yeah. I love that you clarified there because like, I don't know, five minutes ago you said it's that blue light we need. It's that blue light we need. And then I thought, wait a minute, we're told we don't want blue light, but it's all about the

timing. So it's the blue light in the morning and then it's that red light in the evening. This conversation actually is kind of blowing my mind because I thought it was going to all be about vitamin D, to be honest. I know. I looked at your notes. I'm like, oh yeah, we'll talk about that for sure. That definitely plays the role.

But honestly, my message this year, because I've just been kind of, I've been doing webinars and presentations and talking to my patients about it is that it's much more than vitamin D. I think vitamin D is a very small but important part of what the sun does for us. A lot of times people don't realize this. In order to make vitamin D, you have to have exposure for at least 10, 15 minutes without SPF, without any sort of creams. By the way, every cream that you put on now, I almost guarantee there's some SPF in it.

So just be cautious about that. That's called sun protection factor. And that actually blocks the UVB rays that are skin and the clenital. cholesterol underneath it needs to make vitamin D. But you have to have that exposure, Odette, between 10 or 11 in the morning and three in the afternoon during the summer months. I'm talking about Canadians right now. Yeah.

So a lot of times people are like, oh yeah, I get sun. I take a walk after dinner. Great for red light does nothing for vitamin D. Yeah. I take a walk early in the morning. It's bright outside. Great. But the angle of the sun is not strong enough to make.

vitamin D properly. So this is why Canadians particularly, and people that live in a northern hemisphere, Northern Europeans, Canadians, the northern part of America, I should say, that they're always at risk for this. And that's why I always, when I talk to Gina, I say, you know what, you got to test your vitamin D because just because you're walking outside and you're wearing a T-shirt or even T-shirts and shorts, that probably isn't enough to make vitamin D. You kind of need to be like lounging by a pool or lounging in the sun or like in kind of midday.

And I talk about something and I know everyone's thinking about, well, Dr. Paul, you know, the dermatologist say that that's horrible for your skin. And I just wanted to dispel something. We talk about sleep hygiene. We talk about screen hygiene now and like, you know, avoid that in the evenings because you're going to be disrupting your own circadian pattern. What about talking about sun hygiene? that's another thing to think about because we think, again, all is bad and therefore every cream

that we put on has SPF in it. However, Sun for as long as we can remember, has had a lot of healing properties. That's why people go to the beach. They pay thousands of dollars because they feel better in the sun. Now, is that all to do with vitamin D? No, that's to do because the sun charges up our cells, Odette. There's these little things inside of our cells. is called mitochondria. These are energy power plants. And so what you're doing with red light therapy is you're actually trying to expose, not just your skin and collagen,

that's part of it. And they're supposed to have all these beneficial effects on wound healing, scar, mitigation, and also like decusing wrinkles, but it also charges up the stuff underneath. And so that is the secret to the sun exposure. That's why we feel so good. It's not that we're going to get a massive vitamin D boost only.

That's kind of part of it. But you still feel really good because you're getting those red light full spectrum both in the morning and then in the evening. And that's what charges you up. So let's talk about this red light a little bit. We just had some comments coming and saying, you know, I've been seeing red light therapy. I always thought it was a gimmick. A few other members saying, me too, me too. And I can understand that because we, you know, we are influenced by social media.

We see these people influencers standing on their vibration plates with their red light therapy masks on, chugging collagen. And, you know, so what we're talking about red light therapy, what do you think about those masks that just go on your face? Like, is that enough? I mean, your eyes are cut out, right? So it's not getting in your eyes. Are you absorbing it through your skin or does it actually like looking at a red light would be more effective if you can't get to the sun? Like is there something behind those, you know, red light therapy lamps or masks or whatever they would be. So I'm going to say I have taken a look at the research. And I do think the overall amount of research that's being done. And this is not. not what people are saying online, just opinions. This is actually like evidence-based, peer-reviewed research. And I think overall, it's positive. And it's positive in a number of different categories. One of them is for skin health. So, you know, collagen, repair, like I already mentioned things like wrinkles. And again, this is not getting burnt. Remember, this is the the sun gives this, but it's about the dosage that makes the biggest difference. But these red light

therapies, you don't get burned from it, but you do get the benefits of the full spectrum of red light. Now, there's a huge difference in terms of the quality of a particular red light ramp. So you kind of get what you pay for. But we've known about the benefits of light. It's called photobiomodulation. That's the fancy way of using saying it's like light therapy. We've known about it for years and years. And it's all to do with it using lasers.

So if anyone's ever gone to their physio and used a laser, That's the same thing. Now, now they've kind of changed the intensity of that light and allowed it to have a broader effect. So it's maybe not as targeted and deep penetrating as a laser, but it does penetrate a little bit. And you do have to have it fairly close. That's why that mask has to be right up against your face. So I have a little red light and I put it against like, let's say you have a sore knee or like you have a particular injury. My kids, my wife uses from time to time.

And I do think that there's something to it. And I think it has to all to do with this mitochondrial connection. Like I think this is the one thing that really makes a lot of people skeptical where they're like, well, you know what? It's kind of like a heat lamp. You know, those things that keep your burger warm in those like cafeterias. That's the old school. The new technology I think is superior. And I do think it has this mitochondrial therapeutic effect.

I love this connection with light. mood. And it sounds so simple, but you break it down in a way that's understandable, but still scientific. I mean, who thought the sun was doing in light, blue light, red light was doing that so much for us? I mean, we're all looking to, you know, boost our mood, get in a better mood, get out of this funk. And this is something that's so simple and so practical that can help, that can really make a difference. I know you touched on neurotransmitters before. And I just want to get into that. So like we're talking, you said like dopamine. What's the other one? Serotonin. Are these like your and does the light help with that?

Yeah. So normally your, if your body is exposed to sunlight, there's a cascade that happens in your skin and but there's also a cascade, as I said, that happens in your brain. It's, it's interesting that there was a research study that was done on light red light exposure. And these researchers expose participants to light red light on their back. The patient had totally blocked eyes. They didn't see the red light. And then they compared kind of just like a fake red light to a real red light. And they noticed that the people with the real red light exposure had improvement in their vision.

They didn't have to see the light. So there was this like incredible system, kind of like full system. effect. So I guess my point is, is that there are benefits over and above just seeing the red light. That's a huge aspect. So I was always talking about you have to see it. So in the morning, practical takeaway is use a light box in the winter months if you feel like you're a little low. If you can get away for a vacation, everyone that goes on a vacation gets national, they know that they feel better. And it's the vitamin D. It's the warmth. But it also is, I see the sunrise in the morning and I see the sunset in the evening. And I'm not.

dark. I don't go to work when it's dark. I don't get home when it's dark. And that's the tough part about living in Canada. But there's also a boosting of these hormones and neurotransmitters that are beneficial. So I mentioned serotonin. I mentioned dopamine. I mentioned even epinephrine. These are, you know, we think of epinephrine as our kind of excitatory neurotransmitter. We actually want to have that at the right times. I think we kind of get in this idea that like, Cortisol is bad and, you know, this is this other thing is really good. Well, it's the Goldilocks effect. It's just right.

Too low is a problem. Too high is a problem. The same thing with your estrogen. Anybody that's in the metapausal age range right now that's listening to this. It's not about I want to boost my progester and to boost my estrogen. It's like, what do you find the sweet spot for you at this stage in your life? So the same thing with these neurotransmitters and the same thing with these stress hormones. And when you're exposed to natural light, you're going to have a more regulatory

effect on some of these neurochemicals. I love that. So practical takeaway, like you said, you know, get some light if you can. But what else? I mean, yes, we'd all love to go on vacation. We'd all love to get all that sun. But there's got to be, there must be something else that we can do. You know, it's not just taking that vitamin D. But are there other nutrients specifically that, that can help with our mood. Like, is it through food? Is it through supplements? What are those, are there key nutrients that can really help boost that mood when we're

feeling like we. Yeah, absolutely. There is. So just to summarize, lightbox, if you can, in the winter months. The other thing that I kind of just touched on, but I just want to reemphasize here, is that sunglasses are great when you have extended light exposure. But we get in a mindset that anytime we go outside and it's kind of bright, we throw those sunglasses on immediately.

there is beneficial effects of seeing natural light, especially in the morning because it turns on your circadian pattern. It kind of sets that stake. Okay, this is morning time. So maybe just delay you putting on those sunglasses to the second part of your commute. So if it's bright up, even if it's gray out, Odette, you're still getting some natural light. So going for a walk in the morning, fantastic. If you put your sunglasses on the whole time on that walk, then you're going to not get the full benefit of that. So that's another thing. So even in the winter months, even if it's not warm outside, you can still get the benefit of that light. And so I think that's another practical thing that we can do that we've already touched on. So what else? What else can we do?

I think that obviously it's implied that if you do the two most powerful kind of mood stabilizing things, which is following a diet like the Libby Plan, you're fueling yourself the right way without major blood sugar spikes. When you have these major blood sugar ups and downs, that's going to put a mini stressor on your body's stress resilient system. So your cortisol and your insulin are going to have to compensate. So I'm assuming everyone's doing that. And then also physical.

I hope to assume that too. Yeah. I think that's why you're in this conversation, right? You know, you're trying to at least do that for most of the time. I think the other one, which I think everyone knows about too is physical exercise. I mean, the data is so clear that it is more powerful than any anti-anxiety or anti-depressive medication. So put that in context in terms of the magnitude of benefit of physical exercise. And so sometimes it may actually be the intensity of physical exercise that makes a difference.

So sometimes going for a walk is what people kind of like default to. But it may be that, you know, if you're somebody that's listening to this and you're like, yeah, you know what, I go to the gym and I do my treadmill. And are you doing resistance training? Or if you are doing all three of those things, are you doing maybe one or two sessions a week of higher intensity sessions? Have you heard of something called interval training, Odette? Yes. Yes.

So interval training or hit high intensity interval training. That's where like orange theory is like famous for is they kind of like focusing on that. What happens when we get into those higher intensity periods? things like growth hormone are secreted. This is our major repair hormone. This is what kind of builds lean muscle mass and burns fat more. So there are some benefits of changing a breaststack. So that's, I think, the practical side.

So I'm assuming everyone knows that. What else can we do? I think there's some like go-to supplements. And I've talked about, you know, some of my favorites, Elthenein as part of the secondary supplements. This is my favorite for a calming effect. It works quickly. it doesn't have to be taken every day to get the benefit.

It's naturally found in tea. And so some people do find that they get kind of this calm energy after they drink matcha green tea. So if you are green tea drinker or maybe you're caffeine and you want to switch over, it's something a little bit more calming by still energizing. I have a bunch of patients and members of my concussion program that have said matcha tea in the morning. It's been fantastic. And that's the powdered green tea. So you're getting like antioxidants.

Eltheneing, getting a little bit of caffeine, but it's in this like beautiful synergy that is well balanced. Where caffeine from coffee is like, that's it. You're getting a big boost of that and you're not really getting the kind of calming effects. I was going to say like, yeah, totally makes sense. I was going to say that because when you have coffee often, you have like this jittery energy, right? It's like you feel like you've got this jittery, fluttery energy, maybe not focused, but then you have

something like green tea or matcha. even the Elthianine, where you feel energetic, but you feel calm and focused at the same time. So it's not like this, you know, energy that's got you buzzing. It's an energy that's got you calm, but still super focused. Yeah. That's, that's, you described it perfectly. I love that. I love that you said that.

And it's interesting that the research that's been done on something like Elthini is that it improves something called alpha brainwaves. Now, we have different types of brainwave states, Odette. And so, for example, when we're in kind of like a. frenetic phase like I'm stressed out, our brain goes into kind of a beta wavelength, where alpha wavelength is calm and focus, where beta is like scattered and frenetic and you're energized, but it's not like a good energy that you feel good on. So it seems like Elthenein switches us over.

So that's like the immediate thing. Now, a lot of people, maybe they're listening to this and they have adult ADHD or they know somebody that is ADHD. These are situations where there's even more vulnerability on the level of neurochemistry. So L-Pheny still is applicable to this group of people. I think it can be helpful, but it has to be taken kind of before that stressor is happening or during it. So let's say, I'll give you my own example. If I drink regular caffeine, I feel jitterated.

That's just my disposition. I metabolize it slowly. And if I take thineine, that disappears. So thineine offsets the effect of caffeine. So that's kind of like something we can take preventively. But if you know you have a presentation coming up at work, or you know that you're about to have a conversation with your partner that is going to be stressful, take 2L Theneene.

That's something that you can do preventatively. So I strategically implement some of these supplements in my patient's daily routine to optimize their function. And they don't necessarily need to do it every single day, which is nice about this particular one. But one that you do have to do every single day to get the effect to something like saffron. Saffron, just like the spice,

but when you actually isolate it, the research actually very, very strong, showing that it has a calming effect and also a mood balancing effect. So it's effective for people that have a little bit of a low mood. So for me, I think the research is very compelling, for people that suffer from kind of like maybe the blues in the winter. They don't need to be on an antidepressant, but they kind of feel like a little off.

Safron could be really helpful. Well, that just came out of nowhere for me, saffron. You haven't heard of like, I've mentioned it before Gina. That's not. Yeah, yeah. I just, I wasn't expecting that one. But saffron, it's so true. I mean, you know, my history is in natural health and natural wellness.

I worked in a naturopathic clinic and we had this dispensary. Right. And we have saffron on the shelf. But it's not one of those ones that I ever thought. I mean, it was always dispensed by the ND or, you know, or somebody came in with a, you know, asking for it specifically is never one of these ones that I thought was,

it's not, for me, it was not common. And I would never have connected it with mood. I guess I just never thought about that. But it's true. You know, there's so many things out there.

You know, I think people just think of the basics that they talk about, you know, your omega, like you said, or vitamin D and magnesium. Like these are all super common. But I love this. This is totally going off topic a little bit.

But I love this for our maintenance members because we talk so much about curating a plan that is specific to you. When it comes to supplements, when it comes to exercise, when it comes to your optimal health. You know, there's so much more out there that we can look into that we can dig into. And this is why having someone like you come and speak to them and them just. you know, opening their minds to light therapy, opening their minds to saffron, you know, things like this. I mean, I'm just having this aha moment now that I feel like I need to keep talking about. But I think that this was this conversation is so valuable. And I hope so.

Safron. I hope so. Yeah. I never mentioned before. There's a lot of other things out there. But I think that's like the benefit of, you know, having a conversation with somebody like myself that's actually used it with different patients and I've seen over the last 15 years, ultimately like what really works and what doesn't. And, you know, I think that when you,

when you're out there and you're looking for a little bit of help, you know, the first thing that people are probably being exposed to is that they go to their family doctor and they're like, you know, Doc, I'm not feeling great. I'm a little low or I'm not handling this stressor that I have. That's pretty common. And then the doctor's like offering them, okay, they're going to offer what's in their toolbox. And they're in their toolbox. is usually starting with some sort of antidepressant or sometimes a mood stabilizer. And a lot of times people are like, yeah, I just am going to go for it. But then, you know, and that's okay.

But I really try to, the message I try to share with anyone, if you, if you haven't done that yet, try to do everything else first, like all the things we talked about before going on that. If we're going to look at like a pyramid, the base should be exercise and diet. And then the second part should be absolutely psychological intervention. things like CBT, things like psychotherapy. And then we look at some nutrients. And then at the tippy top, the top of the pyramid,

should be pharmacological interventions. So there's an absolute place for them. But the problem is that we flip that whole thing upside down. And we start with drugs. And then we look at, okay, this friend told me to get this supplements. And just go and grab it. And once you start down that path, it's inverted. And so we should be,

and I know that everyone in the maintenance group has that foundation. Yes. I'm a huge believer in psychotherapy that's appropriate. I'm not somebody that over kind of pathologizes things, but I do think that a lot of people sometimes are hesitant to actually work through some of the issues that are leading to why they're anxious. And anxiety affects people of all walks of life. I have so many people that admit that they were anxious back in there,

teens. It all started, you know, where when their hormones started changing Odette. And sometimes progesterone and estrogen imbalances are the reason a woman is feeling anxious or can't sleep. So we haven't even touched on that, but there's a huge connection between hormones. And, and you know what? If you're thinking, okay, how does that work? Just think about your period. If you're a female, you know that sometimes your mood can change. You can be irritable. You can be depressed. You can be tearful. You can cry at a commercial that is not really that sappy.

And this is all because those hormonal changes can influence you. And a lot of women go through this around their cycle each month or even around metapause with it. So, you know, if you're noticing the pattern of hormonal imbalances that happened after some sort of hormonal transition in your life, metapause, after starting your period, you may know, a granddaughter or a daughter that has gone through that or even yourself or after pregnancy or you know after metapause that's a that's a big thing or during metapause seek out the hormonal reason and maybe addressing that is what all that's needed and we don't even have to go down that drug route right so like that's the whole let's try to get after the root cause and I love talking to liby members about it because they've already been taught

to be curious and mindful. And this requires a degree of self-reflection and being mindful because a lot of, the reason drugs are so commonly prescribed as first line is because we don't have time or we're too stressed out or we're just kind of been conditioned to, that's the first thing. And that's unfortunately not going after why. It's the quick fix, right? And I think we're trying to condition our members away.

from that quick fix. Let's get curious. Let's get to that root cause, like you said. I can hear Jody coming in with his music. So we better wrap this. Are you trying to start like a vibe here? Yeah. Yeah. I mean, I think so many great takeaways here is that those moods are going to shift. You know, they are going to influence your decisions and your behaviors, but there's so much that you can do. And I think we just can be curious instead of just, you know, saying to ourselves, oh, I'm not in the mood for it today. ask why. Ask what's going on and how can you come out of that mood. I think so many great practical tips and takeaways that, you know, relisten to this. We had so many great ones with light therapy, move your body, even when you don't feel like it because your mood will keep

you from moving your body. So don't let your mood hold you back doing that, looking at those nutrients, looking at your hormones, so many things that you can do to get out of that, out of that. Dr. Paul, thank you so much for being here. So if anybody wants to reach out to you to find you, They can find you on your socials. As always, it's, oh, there we go at Dr. Paul Herkel on Instagram. They can go to your website, which is Paulherkelendi.com. And also, I know that you've been working on a new formula. Correct me if I'm roaming a new formula of Omega 3 with Aqua Omega that we have available to our Living Method members.

You can find it at the link here. I'll make sure that it's posted in the podcast notes as well as on the website or in the group. And you're offering an amazing discount for first purchaser. So check it out. Get this amazing quality omega-3 because even though we didn't talk about it that much, can have an effect on your mood and stress and all of that. I mean, we could have been here literally for three hours. That's why we already put the music on.

I'm like, all right, we like skin the surface. And that, you know, that's kind of what we have to do. We have to give people some kind of seeds that hopefully they, can take and grow themselves. I appreciate, you know, the, the breadth of what we actually discussed today. Yeah. And I think, like you said, that is another conversation. Maybe we talk about hormones in mood next time. Maybe we talk about those nutrients specifically in mood and next time. I mean, there's so many places we can go from here. You can do a part two. Yeah, we can do a part too. I like it. I like it. All right. Thanks for having you. I appreciate it. Yeah, have a great

weekend. Have a great weekend, everyone. Bye, everybody. Thanks for listening.