WEBVTT 99:59:59.999 --> 00:00:23.731 00:00:23.731 --> 00:00:25.082 So I still remember the exact spot 00:00:25.082 --> 00:00:27.488 on the highway where I was driving. 00:00:27.488 --> 00:00:29.708 I think I remember it so vividly because 00:00:29.708 --> 00:00:31.823 I was having one of the most important 00:00:31.823 --> 00:00:33.873 conversations that I’ve ever had with 00:00:33.873 --> 00:00:35.259 myself. 00:00:35.259 --> 00:00:37.531 In that moment in my car, NOTE Paragraph 00:00:37.531 --> 00:00:43.331 I knew in my bones, I wouldn’t drink alcohol again. 00:00:43.339 --> 00:00:45.224 So you might be thinking what was the rock 00:00:45.224 --> 00:00:47.874 bottom that brought me to that point? 00:00:47.874 --> 00:00:52.547 And the answer is … there wasn’t one! 00:00:52.547 --> 00:00:54.874 You see, I was a gray area drinker and 00:00:54.874 --> 00:00:58.224 I drank between two extremes. 00:00:58.224 --> 00:01:01.067 I wasn’t an end stage, lose everything kind of 00:01:01.067 --> 00:01:03.250 drinker, not by a long shot. 00:01:03.250 --> 00:01:05.260 If you would have asked my friends and family if they 00:01:05.260 --> 00:01:06.571 thought I had a drinking problem 00:01:06.571 --> 00:01:08.778 they would have said, “of course not”. 00:01:08.778 --> 00:01:11.082 But I also wasn’t an "every now and again drinker" 00:01:11.082 --> 00:01:12.588 who would have a glass of champagne 00:01:12.588 --> 00:01:14.836 for example at the wedding and then not 00:01:14.836 --> 00:01:16.736 drink again for weeks. 00:01:16.736 --> 00:01:19.606 I didn’t fall into either one of those drinking categories 00:01:19.606 --> 00:01:21.775 or drinking extremes. And ... 00:01:21.775 --> 00:01:25.093 maybe you can identify? 00:01:25.093 --> 00:01:26.763 As a nutritionist who has worked in 00:01:26.763 --> 00:01:29.053 corporate wellness since 2004, 00:01:29.053 --> 00:01:31.293 I functioned really well. I knew how 00:01:31.293 --> 00:01:33.623 to eat well, I worked out on a regular 00:01:33.623 --> 00:01:37.113 basis and I loved to read and study 00:01:37.113 --> 00:01:39.943 everything health and wellness. 00:01:39.943 --> 00:01:42.463 But what people didn’t know 00:01:42.463 --> 00:01:45.032 was how much I loved the “off” switch 00:01:45.032 --> 00:01:50.428 that wine provided to my “on” and often anxious brain. 00:01:50.428 --> 00:01:53.170 I loved the immediate effect that red wine delivered. 00:01:53.170 --> 00:01:55.000 And people also didn’t see how 00:01:55.000 --> 00:01:59.270 easy and frequent it was for one glass of wine 00:01:59.270 --> 00:02:03.270 to turn into one bottle of wine. 00:02:03.270 --> 00:02:05.650 There is a commune characteristic and pattern 00:02:05.650 --> 00:02:07.190 in gray area drinking that I 00:02:07.190 --> 00:02:09.120 experience and I’ve watched many others 00:02:09.120 --> 00:02:11.290 experience as well and that’s a stopping 00:02:11.290 --> 00:02:14.490 and restarting drinking. 00:02:14.490 --> 00:02:17.590 One time I stopped for 7 months, another time I 00:02:17.590 --> 00:02:20.350 stopped for 30 days, and other short periods 00:02:20.350 --> 00:02:22.814 in between, and then I would think to myself: 00:02:22.814 --> 00:02:24.814 “Why am I being so restrictive? 00:02:24.814 --> 00:02:27.004 I can be a social drinker”. 00:02:27.004 --> 00:02:30.584 So I’d return to drinking 00:02:30.584 --> 00:02:32.284 only to return to a level of drinking 00:02:32.284 --> 00:02:34.244 where I regret it. 00:02:34.244 --> 00:02:36.584 This back and forth drinking marry-go-around 00:02:36.584 --> 00:02:39.914 was the exact thing that I knew I wanted to exit off for good 00:02:39.914 --> 00:02:43.914 that day in my car on the highway. 00:02:43.914 --> 00:02:46.304 And maybe you actually don’t identify with 00:02:46.304 --> 00:02:49.564 gray area drinking because not everyone will. 00:02:49.564 --> 00:02:50.644 But here is what I know with 00:02:50.644 --> 00:02:53.754 absolute certainty: there are people in 00:02:53.754 --> 00:02:55.554 your life right now, it could be family 00:02:55.554 --> 00:03:00.214 members, close friends, colleagues, and 00:03:00.214 --> 00:03:02.404 they are worrying and wondering 00:03:02.404 --> 00:03:04.674 as they’re rethinking their drinking 00:03:04.674 --> 00:03:07.894 because they are in the gray area, NOTE Paragraph 00:03:07.894 --> 00:03:11.165 but more than likely they are not talking to you about it 00:03:11.165 --> 00:03:13.705 and they are not talking to others about it 00:03:13.705 --> 00:03:14.935 because they think they are the only ones 00:03:14.935 --> 00:03:17.395 and they think they are alone. 00:03:17.395 --> 00:03:20.522 So how do I know this? I’ve lived this 00:03:20.522 --> 00:03:22.422 for many years. 00:03:22.422 --> 00:03:25.102 the more I've been speaking out professionally about my 00:03:25.102 --> 00:03:27.962 gray area drinking experience the more my email inbox 00:03:27.962 --> 00:03:30.622 gets flooded with emails from 00:03:30.622 --> 00:03:35.072 attorneys and therapists, 00:03:35.072 --> 00:03:40.232 senior level managers and nurses, stay in home moms, 00:03:40.232 --> 00:03:43.552 yoga instructors, and many many others. 00:03:43.552 --> 00:03:45.982 And the words are different, but 00:03:45.982 --> 00:03:48.092 the jest of what they write me is all 00:03:48.092 --> 00:03:50.142 the same and they say, “I identify with 00:03:50.142 --> 00:03:52.682 your drinking story. 00:03:52.683 --> 00:03:55.043 I don’t have a rock bottom either, 00:03:55.043 --> 00:03:58.493 I want to be able to drink socially, but I end up regretting 00:03:58.493 --> 00:04:02.093 how much I drink on a frequent basis." 00:04:02.093 --> 00:04:06.823 This gray area drinking spectrum is real 00:04:06.823 --> 00:04:10.673 and it’s large. And a lot of high achieving, 00:04:10.673 --> 00:04:11.863 high functioning people who 00:04:11.863 --> 00:04:16.003 silently live here every day. 00:04:16.003 --> 00:04:18.503 But beyond gray area drinking is even something 00:04:18.503 --> 00:04:22.573 bigger and that’s a collective story of anxiety. 00:04:22.573 --> 00:04:25.143 And this I believe is where we are 00:04:25.143 --> 00:04:28.833 collectively missing the mark. 00:04:28.833 --> 00:04:30.763 We don’t need anymore cognitive hoops to 00:04:30.763 --> 00:04:32.503 jump through and we don’t need anymore 00:04:32.503 --> 00:04:35.413 ways to focus our will power and contort 00:04:35.413 --> 00:04:38.803 our will power in an attempt to “fix” ourselves, 00:04:38.803 --> 00:04:42.233 what we need is practical training 00:04:42.233 --> 00:04:44.423 in how to nourish our nervous system 00:04:44.423 --> 00:04:51.793 in a revolutionary and new way. 00:04:51.793 --> 00:04:54.413 So there is many components and pieces to this, 00:04:54.413 --> 00:04:56.223 but one component and one 00:04:56.223 --> 00:04:58.043 interesting place to start can be 00:04:58.043 --> 00:05:00.903 understanding your neurotransmitters. 00:05:00.903 --> 00:05:07.203 So let’s start with GABA. 00:05:07.203 --> 00:05:10.973 So GABA is the natural anti-anxiety neurotransmitter. 00:05:10.973 --> 00:05:14.223 When GABA is low we can feel anxious 00:05:14.223 --> 00:05:16.653 and our mind can get stuck in a loop of worry, 00:05:16.653 --> 00:05:20.923 rumination or obsession about anything. 00:05:20.923 --> 00:05:25.523 Serotonin is the natural anti-depressant neurotransmitter. 00:05:25.523 --> 00:05:27.333 When serotonin is low we can feel 00:05:27.333 --> 00:05:30.093 more depressed, unhappy, and crave things like 00:05:30.093 --> 00:05:33.633 carbs and alcohol and have trouble sleeping. 00:05:34.843 --> 00:05:37.703 Dopamine is the neurotransmitter that’s in charge 00:05:37.703 --> 00:05:39.863 of our focus and motivation. 00:05:39.863 --> 00:05:42.733 When dopamine’s low it can be hard to stay at a coarse 00:05:42.733 --> 00:05:44.723 and stay on track with your goals 00:05:44.723 --> 00:05:46.953 and your routines. 00:05:46.953 --> 00:05:49.393 So people with low GABA people will often 00:05:49.393 --> 00:05:52.313 say that they drink as a way to relax. 00:05:52.313 --> 00:05:55.693 That was me. People with low serotonin 00:05:55.693 --> 00:05:59.523 will say they drink as a way to have fun, 00:05:59.523 --> 00:06:01.523 and people with low dopamine will say they 00:06:01.523 --> 00:06:03.073 drink as a way to connect 00:06:03.073 --> 00:06:06.683 and engage with others. 00:06:06.683 --> 00:06:08.023 But here’s the problem and here is what I 00:06:08.023 --> 00:06:09.963 want to you know and take from this talk — 00:06:09.963 --> 00:06:12.763 It can be relatively easy for most people 00:06:12.763 --> 00:06:14.613 on the gray area drinking spectrum 00:06:14.613 --> 00:06:16.933 to stop drinking, 00:06:16.933 --> 00:06:19.233 but it can be hard to stay stopped, 00:06:19.233 --> 00:06:21.343 especially if we are not 00:06:21.343 --> 00:06:23.733 replenishing our neurotransmitters and 00:06:23.733 --> 00:06:25.523 nourishing our nervous system 00:06:25.523 --> 00:06:30.063 in a comprehensive and consistent way. 00:06:30.063 --> 00:06:33.793 So here’s the good news, in turns out that 00:06:33.793 --> 00:06:35.353 there is actually specific foods, 00:06:35.353 --> 00:06:37.683 movements and lifestyle practices that 00:06:37.683 --> 00:06:39.223 while they are great wellness tips for 00:06:39.223 --> 00:06:41.883 everyone, they have very direct and 00:06:41.883 --> 00:06:45.313 immediate roles in boosting all of our 00:06:45.313 --> 00:06:48.313 neurotransmitters. 00:06:48.313 --> 00:06:51.043 So as a way to give you some practical 00:06:51.043 --> 00:06:52.773 ways that you can begin to boost your 00:06:52.773 --> 00:06:57.283 neurotransmitters now I’d like to start by 00:06:57.283 --> 00:07:01.653 doing that by using the acronym “NOURISH” 00:07:01.653 --> 00:07:04.863 So N - notice nature. 00:07:04.863 --> 00:07:07.993 Research shows that when our pleasure, 00:07:07.993 --> 00:07:09.513 which is dopamine, 00:07:09.513 --> 00:07:12.153 and our happiness, which is serotonin, 00:07:12.153 --> 00:07:14.873 both begin to rise when we go into areas 00:07:14.873 --> 00:07:17.413 with a large density of trees or a large 00:07:17.413 --> 00:07:19.573 body of water like an ocean. 00:07:19.573 --> 00:07:21.613 All it takes is 20 minutes 00:07:21.613 --> 00:07:23.893 of being around nature with 00:07:23.893 --> 00:07:25.903 a lot of trees, a lot of water for your 00:07:25.903 --> 00:07:28.273 GABA, serotonin, and dopamine 00:07:28.273 --> 00:07:32.156 to begin to rise. 00:07:32.156 --> 00:07:34.366 O - observe your breath. 00:07:34.366 --> 00:07:36.696 There are many medications that can stunt, 00:07:36.696 --> 00:07:38.346 blunt, and block 00:07:38.346 --> 00:07:40.286 the fight-flight-freeze response 00:07:40.286 --> 00:07:43.006 in your body, there are no medications 00:07:43.006 --> 00:07:46.566 that can boost the calm response. 00:07:46.566 --> 00:07:48.006 But there is one mechanism in your body 00:07:48.006 --> 00:07:50.346 that can do that naturally. 00:07:50.346 --> 00:07:52.956 And that mechanism is your breath. 00:07:52.956 --> 00:07:55.096 When our breath is regulated our 00:07:55.096 --> 00:07:57.956 neurotransmitters become regulated. 00:07:57.956 --> 00:08:03.246 Take a breath! 00:08:03.246 --> 00:08:05.536 How does that feel? 00:08:05.536 --> 00:08:06.626 You all just gave a little boost 00:08:06.626 --> 00:08:12.003 to your GABA, serotonin, and dopamine. 00:08:12.003 --> 00:08:13.793 U - uniting with others. 00:08:13.793 --> 00:08:16.256 The research is solid: close social bonds, 00:08:16.256 --> 00:08:18.766 community, and social connections have 00:08:18.766 --> 00:08:20.873 a direct impact on our nervous system. 00:08:20.873 --> 00:08:22.463 In our technology driven world 00:08:22.463 --> 00:08:24.493 we have become very deficient 00:08:24.493 --> 00:08:26.733 of human touch. 00:08:26.733 --> 00:08:28.776 Hug the people who support you, 00:08:28.776 --> 00:08:31.199 hug your pets, get body work, 00:08:31.199 --> 00:08:33.279 massage or Reiki, it doesn't matter, 00:08:33.279 --> 00:08:35.659 whatever resonates with you. 00:08:35.659 --> 00:08:38.269 Physical touch has an immediate impact 00:08:38.269 --> 00:08:43.699 on boosting GABA, serotonin and dopamine. 00:08:43.699 --> 00:08:45.783 R - replenish with food. 00:08:45.783 --> 00:08:47.073 When you eat protein, 00:08:47.073 --> 00:08:48.263 whether it’s animal protein or 00:08:48.263 --> 00:08:50.653 vegetable protein, it doesn’t matter, 00:08:50.653 --> 00:08:53.003 it breaks down into amino acids and amino 00:08:53.003 --> 00:08:55.443 acids are what replenish GABA, serotonin, 00:08:55.443 --> 00:08:57.183 and dopamine. 00:08:57.183 --> 00:08:58.503 When you eat healthy fats, 00:08:58.503 --> 00:09:00.293 particularly in the form of Omega 3 fats 00:09:00.293 --> 00:09:04.163 like fish oil, flax seeds, or walnuts, 00:09:04.163 --> 00:09:06.420 those Omega 3 fats are the raw materials 00:09:06.420 --> 00:09:08.690 that make your neurotransmitters. 00:09:08.690 --> 00:09:11.070 When you eat carbohydrates, specifically 00:09:11.070 --> 00:09:13.510 in the ideal form of vegetables, 00:09:13.510 --> 00:09:14.800 and even more specific, 00:09:14.800 --> 00:09:16.420 leafy green vegetables, 00:09:16.420 --> 00:09:18.140 they break down into B vitamins and 00:09:18.140 --> 00:09:20.440 B vitamins are the pre-cursors that make 00:09:20.440 --> 00:09:23.180 serotonin. When you replenish with food 00:09:23.180 --> 00:09:27.370 you replenish your neurotransmitters. 00:09:27.370 --> 00:09:30.157 I - initiate movement. Any exercise will 00:09:30.157 --> 00:09:31.977 boost the neurotransmitters. 00:09:31.977 --> 00:09:34.187 The Boston University did a study with 00:09:34.187 --> 00:09:36.567 yoga participants and they had them do 00:09:36.567 --> 00:09:38.887 a 60-minute yoga class. 00:09:38.887 --> 00:09:39.877 And then when they measured 00:09:39.877 --> 00:09:41.487 they're GABA after that class 00:09:41.487 --> 00:09:42.687 they found everyone’s GABA went up 00:09:42.687 --> 00:09:45.167 at least on 27%. 00:09:45.167 --> 00:09:46.317 Some participants had 00:09:46.317 --> 00:09:48.797 arising GABA up to 80%. 00:09:48.797 --> 00:09:50.447 Compared to a control group 00:09:50.447 --> 00:09:52.297 that read a book for 60 minutes, 00:09:52.297 --> 00:09:54.357 there was no change in their GABA. 00:09:54.357 --> 00:09:56.787 One 60-minute yoga class 00:09:56.787 --> 00:09:58.717 can initiate a boost in all 00:09:58.717 --> 00:10:00.967 your neurotransmitters. 00:10:00.967 --> 00:10:04.077 But after we active, we need to be still. 00:10:04.077 --> 00:10:05.887 S - sitting in stillness allows 00:10:05.887 --> 00:10:07.907 the nervous system the opportunity 00:10:07.907 --> 00:10:11.457 to respond and adopt in a complex world 00:10:11.457 --> 00:10:13.027 that we live and work in 00:10:13.027 --> 00:10:14.877 in a very nurusing way. 00:10:14.877 --> 00:10:16.127 And particularly sitting in 00:10:16.127 --> 00:10:18.497 stillness and silence, invoking a sacred 00:10:18.497 --> 00:10:22.377 prayer, meditation, or scripture 00:10:22.377 --> 00:10:25.157 can really feed and replenish your GABA, 00:10:25.157 --> 00:10:29.698 serotonin, and dopamine. 00:10:29.698 --> 00:10:32.700 H - harness your creativity. 00:10:32.700 --> 00:10:35.140 Dopamine loves the creative flow. 00:10:35.140 --> 00:10:37.785 And the way you get into a creative flow is to pick 00:10:37.785 --> 00:10:39.745 a single focused activity 00:10:39.745 --> 00:10:41.745 that ends en “ing”. 00:10:41.745 --> 00:10:43.825 Some examples are gardening, 00:10:43.825 --> 00:10:45.815 fishing, painting. 00:10:45.815 --> 00:10:47.435 But be careful because there are some 00:10:47.435 --> 00:10:49.435 other activities that end en “ing” 00:10:49.435 --> 00:10:50.695 that make us feel like we get 00:10:50.695 --> 00:10:54.636 a dopamine hit: drinking, smoking, 00:10:54.636 --> 00:10:56.766 overeating. 00:10:56.766 --> 00:11:00.266 Fishing, painting, the positive hobbies 00:11:00.266 --> 00:11:02.026 boost your dopamine. 00:11:02.026 --> 00:11:05.526 The other: drinking, smoking, overeating 00:11:05.526 --> 00:11:07.416 depletes dopamine. Harnish your 00:11:07.416 --> 00:11:09.696 creativity, but be very conscientious 00:11:09.696 --> 00:11:14.016 how you doing that. 00:11:14.016 --> 00:11:18.066 As of today, It has been 1054 days 00:11:18.066 --> 00:11:27.294 since I’ve had a drink of alcohol. 00:11:27.294 --> 00:11:29.214 But I didn’t have a rock bottom moment 00:11:29.214 --> 00:11:32.154 that brought me to this point 00:11:32.154 --> 00:11:36.314 and you don’t need to have one either. 00:11:36.314 --> 00:11:38.394 From the outside looking in my drinking 00:11:38.394 --> 00:11:40.864 didn’t look problematic, 00:11:40.864 --> 00:11:42.074 but from the inside looking out 00:11:42.074 --> 00:11:43.857 at the road I was traveling down 00:11:43.857 --> 00:11:45.112 I knew the way I was drinking 00:11:45.112 --> 00:11:46.792 was a problem for me. 00:11:46.792 --> 00:11:48.089 And I’m not the only one 00:11:48.089 --> 00:11:49.856 making this decision. 00:11:49.856 --> 00:11:52.496 There are thousands of people in this country, 00:11:52.496 --> 00:11:55.026 in the U.K., in Australia, and Canada 00:11:55.026 --> 00:11:57.316 who are rethinking their drinking 00:11:57.316 --> 00:11:58.346 and stopping drinking because 00:11:58.346 --> 00:12:01.456 they choose to, not because they have to. 00:12:01.456 --> 00:12:03.466 A whole paradigm is shifting 00:12:03.466 --> 00:12:06.156 and we up on a whole new wellness movement 00:12:06.156 --> 00:12:10.275 starting to go alcohol free. 00:12:10.275 --> 00:12:12.125 But I’ll be honest there were two things 00:12:12.125 --> 00:12:14.685 I worried about when I stopped drinking. 00:12:14.685 --> 00:12:16.355 And the first was: what would happen with 00:12:16.355 --> 00:12:20.236 my relationships? This one surprised me. 00:12:20.236 --> 00:12:22.146 The important relationships in my life, 00:12:22.146 --> 00:12:24.446 family stuck by me, but they deepened. 00:12:24.446 --> 00:12:26.746 And I look back at all the new wonderful 00:12:26.746 --> 00:12:28.846 people who who had entered my life in 00:12:28.846 --> 00:12:30.796 the last 3 years, some of them drink, 00:12:30.796 --> 00:12:33.296 some of them don’t, but our relationship 00:12:33.296 --> 00:12:37.296 is not built on my personal decision to 99:59:59.999 --> 99:59:59.999 not drink. We’ve been able to connect and 99:59:59.999 --> 99:59:59.999 relate and we’re aligned in a way that is 99:59:59.999 --> 99:59:59.999 new for me. And it’s been really really 99:59:59.999 --> 99:59:59.999 nourishing to add these relationships 99:59:59.999 --> 99:59:59.999 to my life. 99:59:59.999 --> 99:59:59.999 The second thing I worried about was what 99:59:59.999 --> 99:59:59.999 if something awful happened and it would 99:59:59.999 --> 99:59:59.999 be so painful that I’ll want to numb it 99:59:59.999 --> 99:59:59.999 with a glass or a bottle of wine? That 99:59:59.999 --> 99:59:59.999 worry came true. Eighteen months into not 99:59:59.999 --> 99:59:59.999 drinking I hit my worse personal financial 99:59:59.999 --> 99:59:59.999 crisis in my life. If there was ever 99:59:59.999 --> 99:59:59.999 a time when I wanted to numb 99:59:59.999 --> 99:59:59.999 the experience and anesthetize the intense 99:59:59.999 --> 99:59:59.999 anxiety and fear that I felt that was 99:59:59.999 --> 99:59:59.999 the time. But I didn’t do it. And I 99:59:59.999 --> 99:59:59.999 believe the reason I got through that time 99:59:59.999 --> 99:59:59.999 without drinking wasn’t because I had 99:59:59.999 --> 99:59:59.999 an intellectual understanding of 99:59:59.999 --> 99:59:59.999 the nervous system, which I do, but 99:59:59.999 --> 99:59:59.999 intellectualizing something is what gets 99:59:59.999 --> 99:59:59.999 me through something. And it wasn’t 99:59:59.999 --> 99:59:59.999 because I had a strong will power, which 99:59:59.999 --> 99:59:59.999 I don’t, my will power fatigue is as much 99:59:59.999 --> 99:59:59.999 as the next person. But what I had was 99:59:59.999 --> 99:59:59.999 a very targeted and specific nourishment 99:59:59.999 --> 99:59:59.999 that I had given my nervous system 99:59:59.999 --> 99:59:59.999 leading up to that point in a very new and 99:59:59.999 --> 99:59:59.999 different way. And that had given me 99:59:59.999 --> 99:59:59.999 a zone of resilience and internal zone 99:59:59.999 --> 99:59:59.999 of resilience that I’ve never had before. 99:59:59.999 --> 99:59:59.999 So whatever road you’re on and wherever 99:59:59.999 --> 99:59:59.999 you are on that road with your own 99:59:59.999 --> 99:59:59.999 internal conversation, whether you’re 99:59:59.999 --> 99:59:59.999 a healthcare professional like myself, 99:59:59.999 --> 99:59:59.999 a business professional in any industry, 99:59:59.999 --> 99:59:59.999 a stay at home parent or anyone else, if 99:59:59.999 --> 99:59:59.999 you know in your bones that you’re in 99:59:59.999 --> 99:59:59.999 the gray area with drinking or anything 99:59:59.999 --> 99:59:59.999 else as an attempt to regulate the anxiety 99:59:59.999 --> 99:59:59.999 in your body or the discomfort in your 99:59:59.999 --> 99:59:59.999 life, don’t forget: your GABA, 99:59:59.999 --> 99:59:59.999 your serotonin, and your dopamine are 99:59:59.999 --> 99:59:59.999 waiting for you to activate them with 99:59:59.999 --> 99:59:59.999 certain foods, movements and lifestyle 99:59:59.999 --> 99:59:59.999 practices, and when you do that you’re 99:59:59.999 --> 99:59:59.999 giving your nervous system the 99:59:59.999 --> 99:59:59.999 nourishment it’s been craving all along. 99:59:59.999 --> 99:59:59.999 Thank you!