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Hi Guys! I am so sorry it took me so long to post. The reason for that is because as I choreographed this routine I determined it to be much too complicated! So it was back to the drawing board! It’s not my intention to provide complex choreography, rather it is to give fun and easy to follow routines that can still be a little bit challenging but once we’ve practiced a few times and mastered the moves we can push our bodies to a whole new level of fitness! 🙌🏻 After the initial cardio dance routine I spend some time breaking down the segments piece by piece and then we’ll do the routine one more time! 👍🏻 I hope you have fun with this workout! Please do let me know if the instructional bit is helpful or not. Alrighty Let’s Go!!! 😃 CARDIO DANCE WORKOUT ROUTINE 🔶 5 MINUTES 15 SECONDS 🔶 NON STOP / HIGH INTENSITY 🔶 INCLUDES CHOREOGRAPHY BREAKDOWN Thank you!! 😘Rebecca ▪▪▪▪▪▪▪▪▪▪▪▪️▪️▪️▪️▪️▪️▪️ ✳ Always aim for good form by keeping your core tight and back strong. Limit any part of this routine should you find it to be too challenging or advanced. It’s ok to feel somewhat uncomfortable and challenged as this is how we get stronger and increase our fitness level. 👍 ✳Subscribe to my Youtube Channel here: https://youtube.com/channel/UCew6rlIr-KSpsWug6TbOpyw ✳Follow me on Instagram at: Bex BOOTCAMP Fitness https://www.instagram.com/bex_bootcamp/ Personal Page: Livingfit_n_well https://www.instagram.com/livingfit_n_well 🎶Song: Christina Aguilera-Keeps Getting Better (Total Control Remix) DJ: Donk House Records (YouTube) ----------------------------------------------Disclaimer: As with all exercise programs, when using Bex Bootcamp workout videos, you need to use common sense, by listening to your body should you need to slow down. To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any exercises with Bex Bootcamp workouts you are performing them at your own risk. Rebecca Szostek and Bex Bootcamp will not be responsible or liable for any injury or harm you sustain as a result of the workouts with Bex Bootcamp videos. Always drink plenty of water and be mindful of your limitations. Stay Fit, Stay Well and Stay Safe!
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Kendra's Honest Truth: Ditching Diet Pills & Embracing a Little Extra - Her Empowering Story! What happens when a celebrity known for her physique makes a surprising decision about weight loss? In this deeply personal and revealing interview, Kendra Wilkinson, the vibrant and outspoken television personality, opens up about her journey with weight loss drugs and the pivotal moment she decided to walk away from them. Get ready for an honest, unfiltered look into the pressures of Hollywood, the allure of quick fixes, and the empowering realization that self-acceptance might just be the most liberating choice of all. For years, the pressure to maintain a certain image has been a constant in the entertainment industry. Kendra, like many others, found herself navigating this landscape, exploring various avenues to achieve and maintain a desired weight. In this exclusive conversation, she details her experience with weight loss drugs – the initial appeal, the potential side effects, and the internal conflict that ultimately led to her discarding them. This isn't just about a decision regarding medication; it's a profound exploration of body image, self-worth, and the courage to redefine one's own standards of beauty. Kendra doesn't shy away from discussing the societal pressures that often push individuals towards seeking rapid weight loss solutions. She sheds light on the unrealistic expectations perpetuated by media and the internal struggles that can arise when trying to conform to these ideals. Her vulnerability in sharing this part of her journey is both refreshing and relatable, offering a glimpse behind the often-glamorous facade of celebrity life. But this story isn't just about saying goodbye to weight loss drugs; it's about saying hello to a new perspective. Kendra articulates her evolving understanding of her body and her growing comfort with a little weight gain. This isn't presented as a defeat, but rather as a conscious and empowered choice. She delves into the reasons behind this shift, highlighting the importance of mental well-being over chasing an often-unattainable physical ideal. What sparked this significant change in perspective? Kendra shares the pivotal moments and internal reflections that led her to embrace her body as it is. Was it a specific event, a gradual realization, or a combination of factors? Her insights offer valuable lessons for anyone grappling with body image issues and the desire for self-acceptance. This part of the interview is particularly moving, as Kendra speaks with a newfound sense of peace and contentment. This video isn't intended to be medical advice, but rather a personal narrative that resonates with broader themes of self-love and body positivity. Kendra's story encourages viewers to question the pervasive narratives surrounding weight and beauty, and to consider what truly matters when it comes to their own health and happiness. It's a powerful reminder that well-being encompasses not just physical appearance but also mental and emotional health. Join us as we delve into Kendra's candid explanation, exploring the nuances of her decision and the empowering message it carries. This is more than just a celebrity interview; it's a conversation about embracing authenticity, challenging societal norms, and finding peace within oneself, regardless of the number on the scale. Prepare to be inspired by Kendra's honesty and her journey towards a more self-accepting and fulfilling life. Don't forget to leave your thoughts in the comments below – have you ever faced similar pressures or made a conscious decision about your body image? We'd love to hear your stories. Subscribe for more empowering and insightful celebrity stories! Kendra Wilkinson, weight loss drugs, diet pills, body image, self-acceptance, celebrity interview, Hollywood, weight gain, mental health, body positivity, personal story, honest, raw, empowering, transformation #KendraWilkinson #WeightLossJourney #BodyPositivity #SelfAcceptance #CelebrityGossip #HonestInterview #DietPills #MentalHealthMatters #EmbraceYourBody #HollywoodPressure #MyBodyMyChoice #AuthenticLiving #WeightGainJourney #EmpoweringWomen #TransformationTuesday Stay Tune With The Star Gossip. Thank You For Your Support Good bye
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Apple Cider Vinegar (ACV) has been praised for its numerous health benefits, including weight loss, improved digestion, and blood sugar regulation. On the other hand, the ketogenic diet has gained popularity for its effectiveness in promoting weight loss and improving overall health. Now, imagine combining the power of ACV with the benefits of the keto diet in a convenient and delicious form – enter ACV Keto Gummies. These gummies provide a convenient and tasty way to incorporate both ACV and keto into your daily routine. Let’s take a closer look at how ACV Keto Gummies are merging the benefits of apple cider vinegar with the ketogenic diet.
Enhancing Weight Loss
One of the key benefits of ACV Keto Gummies is their potential to enhance weight loss. Apple cider vinegar has been shown to increase feelings of fullness, leading to reduced calorie intake and ultimately aiding in weight loss. Additionally, ACV may help boost metabolism and promote fat burning. When combined with the ketogenic diet, which focuses on consuming high-fat, low-carb foods to induce a state of ketosis, ACV Keto Gummies can support weight loss efforts even further. By providing a convenient way to consume ACV and stay in ketosis, these gummies can be a valuable addition to a weight loss regimen.
ACV Keto Gummies also contain other ingredients that complement the benefits of apple cider vinegar and the ketogenic diet. For example, many ACV gummies are sweetened with natural sweeteners like Stevia or erythritol, making them a keto-friendly treat without spiking blood sugar levels. Some gummies may also contain additional ingredients like collagen or MCT oil, which can further support weight loss and promote overall health.
In addition to aiding in weight loss, ACV Keto Gummies may also help improve digestion. Apple cider vinegar has been shown to promote proper digestion by increasing stomach acid levels and enhancing nutrient absorption. This can lead to better digestion and improved gut health. When combined with the keto diet, which can sometimes cause digestive issues as the body adjusts to a higher fat intake, ACV Keto Gummies can provide relief and support digestive health.
Boosting Energy Levels
Another benefit of ACV Keto Gummies is their potential to boost energy levels. Apple cider vinegar is believed to help regulate blood sugar levels, which can prevent energy crashes and keep energy levels stable throughout the day. By providing a steady source of energy, ACV Keto Gummies can support overall energy levels and help maintain focus and productivity.
Furthermore, the ketogenic diet is known for its ability to provide sustained energy levels by utilizing fats for fuel instead of carbs. When combined with ACV, which has been shown to improve energy production within cells, ACV Keto Gummies can enhance the body’s ability to produce energy efficiently. This can result in improved physical performance, mental clarity, and overall vitality.
ACV Keto Gummies are a convenient and portable way to enjoy the benefits of apple cider vinegar and the ketogenic diet while on the go. Whether you’re looking to enhance weight loss, support digestion, or boost energy levels, these gummies offer a tasty and effective solution. By merging ACV with keto in a convenient gummy form, you can easily incorporate these powerful ingredients into your daily routine and experience the synergistic benefits they have to offer.
Improving Gut Health
One of the lesser-known benefits of ACV Keto Gummies is their potential to improve gut health. Apple cider vinegar has been shown to have antibacterial and antifungal properties, which can help promote a healthy balance of gut bacteria. By supporting gut health, ACV can reduce inflammation, boost immune function, and improve overall well-being.
In addition to the benefits of apple cider vinegar, the ketogenic diet can also play a role in improving gut health. By reducing the intake of processed foods and sugars, the keto diet can help reduce inflammation in the gut and promote the growth of beneficial bacteria. When combined with ACV, which can help combat harmful bacteria and promote the growth of good bacteria, ACV Keto Gummies can provide comprehensive support for gut health.
Overall, ACV Keto Gummies offer a convenient and delicious way to enjoy the benefits of apple cider vinegar and the ketogenic diet. Whether you’re looking to enhance weight loss, boost energy levels, or improve gut health, these gummies provide a simple solution to incorporate these powerful ingredients into your daily routine. By merging ACV with keto, these gummies offer a unique and effective way to support your health and well-being.
Supporting Blood Sugar Regulation
One of the key benefits of ACV Keto Gummies is their potential to support blood sugar regulation. Apple cider vinegar has been shown to improve insulin sensitivity and lower blood sugar levels after meals. By incorporating ACV into your daily routine through gummies, you can help regulate blood sugar and reduce the risk of insulin spikes and crashes.
Additionally, the ketogenic diet is known for its ability to help stabilize blood sugar levels by reducing the intake of carbohydrates that can cause blood sugar spikes. By combining the benefits of ACV with the keto diet, ACV Keto Gummies can provide comprehensive support for blood sugar regulation. This can be particularly beneficial for individuals with insulin resistance, diabetes, or prediabetes.
ACV Keto Gummies offer a convenient and delicious way to enjoy the benefits of both apple cider vinegar and the ketogenic diet. Whether you’re looking to support weight loss, improve digestion, boost energy levels, or regulate blood sugar, these gummies provide a simple and effective solution. By merging ACV with keto in a convenient gummy form, you can easily incorporate these powerful ingredients into your daily routine and experience the synergistic benefits they have to offer.
Frequently Asked Questions
1. Are ACV Keto Gummies safe to consume? ACV Keto Gummies are generally safe for most people to consume, but it’s always a good idea to consult with a healthcare provider before adding any new supplement to your routine, especially if you have any underlying health conditions or are pregnant or breastfeeding.
2. How many ACV Keto Gummies should I take each day? The recommended dosage of ACV Keto Gummies can vary depending on the brand and formulation. Be sure to follow the instructions on the product label or consult with a healthcare provider for personalized dosing recommendations.
3. Can ACV Keto Gummies help me lose weight? While ACV Keto Gummies may support weight loss efforts by promoting feelings of fullness, boosting metabolism, and aiding in digestion, they should be used as part of a healthy diet and exercise plan for best results.
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4. Are there any side effects of taking ACV Keto Gummies? Some people may experience mild side effects like digestive discomfort or throat irritation when consuming apple cider vinegar in any form, including gummies. If you experience any adverse reactions, discontinue use and consult with a healthcare provider.
5. Can I take ACV Keto Gummies if I’m following a vegan or vegetarian diet? Many ACV Keto Gummies are vegan or vegetarian-friendly, but it’s best to check the product label or contact the manufacturer to ensure the gummies meet your dietary preferences.
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Find Your Body Type: http://bit.ly/BodyTypeQuiz In this video Dr. Berg explains why getting healthy is a priority over losing weight. He also discusses what has been told to the public about obesity and why it is not always right. Getting healthy stay healthy means keeping a healthy diet and allowing your body to heal so it can burn fat on its own. Dr. Eric Berg DC Bio: Dr. Berg, age 58, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals®. He no longer practices, but focuses on health education through social media. Follow Me On Social Media: Facebook: https://bit.ly/FB-DrBerg Instagram: https://bit.ly/IG-DrBerg TikTok: https://bit.ly/TikTok-DrBerg Disclaimer: Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. #keto #ketodiet #weightloss #ketosis
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Understanding the Role of Cheat Days in the Keto Diet
The ketogenic diet, commonly known as the keto diet, has gained immense popularity over the years as a low-carbohydrate, high-fat eating plan that encourages the body to enter a metabolic state called ketosis. In ketosis, the body burns fat for fuel instead of carbohydrates, leading to weight loss and various health benefits. However, adhering strictly to the keto diet can be challenging for many individuals due to social situations, cravings for certain foods, and the overall lifestyle changes needed. This leads to the concept of “cheat days,” which allows individuals to indulge in foods that are typically restricted on the diet. But can you really have cheat days on keto without sabotaging your progress? This article explores this question and presents two essential rules to help you stay in ketosis while enjoying the occasional treat.
A cheat day can be seen as a break from the confines of a strict diet, but it’s essential to understand how this impacts your body, especially when adhering to ketosis. The appeal of cheat days lies in the psychological relief they provide, allowing dieters to indulge without the guilt that often accompanies food choices. However, what many may not realize is that a single cheat day can disrupt the delicate balance that leads to ketosis. The key is to find a balance that satisfies your cravings while still keeping you on track with your keto goals. Thus, knowing how to incorporate these cheat days effectively is pivotal.
To successfully manage cheat days while following a ketogenic regimen, it is crucial to understand the science behind ketosis and how your body reacts to different types of nutrients. Carbohydrates, protein, and fats play unique roles in your body’s metabolic processes, influencing whether you remain in ketosis or not. Gaining insights into your personal carbohydrate thresholds, how to plan your cheat day, and how to recover afterward will arm you with the necessary tools to maintain your health and ensure continued weight loss or maintenance. It all boils down to strategic planning and a clear understanding of your own body and its responses to dietary changes.
Cheat Day Strategy: Planning Ahead
Planning is a crucial element when it comes to cheat days in the keto diet. Many individuals make the mistake of treating cheat days as a free-for-all, leading to excessive carbohydrate intake that can kick them out of ketosis. The first step to successfully navigating a cheat day is to establish guidelines for what you can and cannot indulge in. Consider crafting a meal plan that includes a couple of higher-carb foods that you enjoy, but ensure they fit within a predetermined limit of carbohydrates to minimize impact.
Another effective strategy is to align your cheat day with high-intensity workouts. Exercising intensely on the same day you intend to cheat can help your body utilize the extra carbohydrates as fuel rather than storing them as fat. When the body is depleted of glycogen stores, it may be better equipped to handle the extra carbohydrates without diverting back to a state of fat storage. This physiology underscores the importance of timing your cheat day accurately, ensuring that it aligns with your physical activity levels.
Incorporating healthy choices into your cheat day can also mitigate the effects on ketosis. Instead of binging on processed, sugary foods, opt for wholesome carbohydrate sources like fruits or whole grains in moderation. This not only preserves some of the nutritional value but also minimizes the chances of your blood sugar spiking dramatically, a reaction that can happen with refined carbs. The aim should be to maintain balance while still enjoying the indulgence, making sure to keep your portions in check and be mindful of your body’s responses.
The Science of Recovery: Getting Back to Ketosis
Post-cheat day recovery is just as important as the planning stage. Once your cheat day concludes, it’s essential to have a recovery plan in place that facilitates your return to ketosis without prolonged disruptions. One effective method involves engaging in a brief fasting period immediately following your cheat day. This interim fasting allows your body to deplete the glycogen stores you’ve temporarily replenished, steering you back towards a state of fat oxidation.
Another key component of recovery lies in monitoring your macronutrient intake. After a cheat day, you should conduct a meticulous review of your meals for the subsequent days, ensuring that your carbohydrate intake is significantly reduced. This would mean reverting to strict keto ratios for a few days to ramp up the fat-burning process and steer your body back into ketosis promptly. Also, consider incorporating foods rich in healthy fats and proteins to facilitate this transition while keeping you satiated.
Lastly, hydration plays a vital role in the recovery process. After consuming higher amounts of carbohydrates, the body tends to retain water as glycogen storage occurs. Staying adequately hydrated helps to flush out the excess carbohydrates and aids in returning to a balanced state. Additionally, electrolytes must be monitored, as an increased intake of carbs can sometimes lead to imbalances. Ensuring that you replenish electrolytes such as sodium, potassium, and magnesium will smoothen the transition back to a keto-friendly state.
Recognizing the Psychological Impact of Cheat Days
The psychological component of dieting and cheat days cannot be overstated. For many individuals, a strict adherence to a diet can lead to feelings of deprivation and guilt. Cheat days can provide a mental break, allowing individuals to enjoy the foods they love without feeling like they are failing their dietary commitments. However, this requires a careful balance of self-control and awareness to avoid slipping into unhealthy eating habits.
It’s crucial to practice mindful eating on cheat days, meaning that each bite should be savored, and portions should be controlled. This approach helps in reducing the likelihood of binge eating which can occur when individuals feel overly restricted. Understanding the emotional triggers associated with food consumption can also aid in transforming the way you perceive cheat days, allowing them to become celebratory moments rather than guilt-inducing experiences.
Furthermore, if you find that cheat days lead to spirals of poor eating habits, it may be a sign to re-evaluate your approach. Some individuals may thrive on stricter guidelines with minimal to no cheat days, while others can manage occasional indulgence without adverse effects. Establishing what works best for you mentally is a vital aspect of a successful keto journey. It’s essential to be self-compassionate and make dietary choices that foster a positive relationship with food.
The Fine Line: Monitoring Ketosis and Weight Management
Monitoring your state of ketosis should be a continuous endeavor throughout your keto journey, especially if you’re incorporating cheat days. Utilizing testing methods such as ketone strips or blood meters can provide valuable insights into your ketone levels, allowing you to understand how your body reacts to post-cheat day meals. Keeping track of your weight and measurements can also serve as important indicators of your body’s response, helping you determine whether your cheat days lead to unwanted weight gain.
Establishing a routine for regular evaluation of your progress allows you to adjust your dietary habits accordingly. If you notice negative impacts on your weight or ketone levels after cheat days, it may be time to reconsider the frequency and nature of these indulgences. Maintaining a weight loss journal can also offer insights into patterns, making it easier to pinpoint what types of foods or meals lead to favorable outcomes versus those that result in undesirable fluctuations.
Additionally, it’s important to remember that weight fluctuations are a natural part of any dietary plan. Cheating can lead to temporary weight gain due to water retention or muscle glycogen replenishment, rather than actual fat gain. Therefore, patience and consistency are essential attributes of a successful keto journey. Being aware of these factors allows you to maintain realistic expectations after a cheat day, focusing instead on the larger picture of long-term wellness and health, distinct from short-term results.
Frequently Asked Questions About Cheat Days on Keto
Cheat days can raise numerous questions and concerns for those on a ketogenic diet. One of the foremost inquiries is whether you can genuinely afford cheat days while still remaining in ketosis. The answer depends significantly on individual metabolic responses and how dichotomous your cheat meals differ from your regular keto meals. For some, occasional planned cheating works well, while for others, it can disrupt their progress. The idea is to experiment and ascertain what allows you to maintain ketosis without feeling deprived.
Another common query revolves around how long it takes to return to ketosis post-cheat day. The timeline can vary based on the amount and type of carbohydrates consumed, as well as individual metabolism. Typically, it could take anywhere from a couple of days to a week for the body to return to its state of ketosis, contingent upon strict adherence to low-carb intake following the cheat day. Engaging in exercise and fasting can expedite this return, highlighting the benefits of an active recovery.
Many also wonder if specific food choices can lessen the blow of cheat days. Indeed, opting for higher-fiber or higher-fat options during cheat days can help mitigate blood sugar spikes, as these foods can slow down the absorption of sugars. Incorporating healthy fats and moderate portions of carbohydrates can balance indulgence and maintain stability, reducing the risk of going entirely out of ketosis. Ultimately, awareness of your choices and their effects on your body can guide you to a healthier relationship with cheat days.
Keto School Lunch Weelicious
Subscribe: https://www.youtube.com/@Oprah In this episode of The Oprah Podcast, Oprah continues her conversation with Dr. Ania Jastreboff, an endocrinologist and associate professor at the Yale School of Medicine, about the anti-obesity GLP-1 medications that are changing the world of weight loss. Oprah and Dr. Ania talk about what happens to a person’s mental health, body image and how the world treats them after losing a significant amount of weight. Joined by clinical psychologist Dr. Rachel Goldman, assistant professor at NYU Grossman School of Medicine, Oprah and Dr. Ania speak to people using the GLP-1 medications like long-time Harpo producer, Brian Piotrowicz, who reveals how people treat him differently now that he’s lost a significant amount of weight in a short period of time. Several other guests from across the country also share how their lives have changed after GLP-1 weight loss including a woman who lost over 160 pounds. Finally, we will get an update from several guests that appeared on the ABC Oprah Special: Shame, Blame and the Weight Loss Revolution including high school student Maggie who lost over 100 pounds. 00:00:00 - Welcome Dr. Ania Jastreboff and Oprah’s Producer Brian 00:01:32 - How Oprah inspired Brian to try weight loss medication 00:03:48 - How weight loss medication changed Brian’s life 01:04:30 - How Brian’s relationship to food changed 00:07:44 - How Brian is treated after losing 70 lbs 00:09:40 - Half of U.S. adults want to take weight loss medications 00:11:14 - Benefits of weight loss medications 00:13:42 - How treating obesity can treat hundreds of other diseases 00:14:34 - Welcome Michaela who lost 165 pounds 00:18:06 - How Michaela’s life has changed after weight loss 00:19:33 - Dr. Rachel Goldman on emotional challenges of weight loss 00:27:16 - Welcome Anna who lost 80 pounds 00:29:18 - How obesity affects mental health 00:33:51 - Welcome Jewell who lost 107 pounds and her mom Marissa 00:36:42 - Why do some people lose weight faster than others? 00:41:20 - How do you find a good weight loss provider? 00:42:42 - Welcome Maggie who lost 155 pounds and her mom Erika 00:49:27 - Reducing shame around what you weigh For more information on Dr. Rachel Goldman - https://www.drrachelnyc.com/ Follow Dr. Rachel on Instagram - https://www.instagram.com/drrachelnyc/ Follow Michaela on TikTok - https://www.tiktok.com/@michlivinlife Follow Michaela on Instagram - https://www.instagram.com/michlivinlife Follow Anna on Instagram - https://www.instagram.com/annaaliceparker/ Follow Jewell on TikTok - https://www.tiktok.com/@jewell_samone Follow Jewell on Instagram - https://www.instagram.com/jewell_samone/ Follow Jewell on YouTube - https://www.youtube.com/@jewell_samone Follow Marissa on Instagram - https://www.instagram.com/marissaqshifts Follow Marissa on TikTok - https://www.tiktok.com/@marissaqshifts Follow Oprah’s Producer Brian on Instagram - https://www.instagram.com/bpiotrowicz/ Watch Part 1 Here: https://www.youtube.com/watch?v=_GEe8EUTfRk SUPPORT THE SHOW Subscribe: https://www.youtube.com/@Oprah #oprahsbookclub Follow Oprah Winfrey on Social: https://www.instagram.com/oprah/ https://www.facebook.com/oprahwinfrey/ https://www.tiktok.com/@oprah?lang=en Listen to the full podcast: https://open.spotify.com/show/0tEVrfNp92a7lbjDe6GMLI https://podcasts.apple.com/us/podcast/the-oprah-podcast/id1782960381
