🤦🏻‍♂️🤦🏻‍♀️ الحلقة الثالثة والأربعون: صحتي تحتاج كل هالتشدد؟

متى صار الاهتمام بصحتنا ضغط زيادة علينا؟ في هالحلقة أتكلم عن القهوة على معدة فاضية، وخيارات الفطور، والأشياء اللي نشتريها لأنها «صحية» قبل ما نشوف إذا تناسبنا فعلًا.

وأرجع لتجربتي مع نظام نباتي صارم يعتمد على الخضار والفواكه النيّة، وكيف النتائج السريعة ما كانت كفاية عشان أستمر مرتاحة. أتكلم عن حساب السعرات، والمشي، وكيف لخبط السفر روتيني وخلّاني أراجع وش أقدر أحافظ عليه إذا يومي ما مشى مثل ما خططت.

ومن ألم الظهر والإجهاد مع التمرين، إلى النوم والأكل العاطفي، أراجع علاقتي بالعادات اللي المفروض تخدمني. أبي أهتم بصحتي، بس ما أبي يصير يومي كله اختبار التزام، وأحاسب نفسي على كل تغيير.

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افتتاح وحديث القهوة

SPEAKER_01 0:00

Salaam alaikum. Halka to do the mini podcast may and Lulu.

SPEAKER_00 0:11

So Jalka Gilt. Oh.

SPEAKER_01 0:45

Killed the geeks with Mikawina, actor Ector, Trafi Shalatinum, meh, and medal bait mehimmed and say them bed hackita.

SPEAKER_00 1:06

Kintaible.

SPEAKER_01 1:19

As soon as they had actually that fun halatil rabba al-Burkani. Filtered coffee. And I'll add the uh I go for uh espresso uh Americano Americano diamond karar must have done too short espresso my money that has his legal handy go out and soda filtered coffee m psh uh sanata two shots or one shot espresso ma mamma. Okay, okay mushkila ma mushkilaf and hadn't feel comments kill no so I shouldn't gasin and hella bedin mash rabainna I go to immediately at the end espresso or filtered coffee or or in marra marra marrayani tatasajit ha ha ha marra marra vazion atni v sixty but I go to immediately at a tool lo express diamond yeah diamond one shot submoy okay if he so up gabla only tish diamond and a rig like the in your slehny bit new any a gilni ghawa a rig mayb ze diamon and this bali ani and ikantish sub ashrabia badabs nasa ashrabgawa y dal batni fa'gihawa siddiljuq la fotor la gede la ashazinakil Aslan ana ana ana ana analulwa Jadwari Aslan Mahamunovanf Ekel Pfa Ahatu Gihava V as subhuman undun waj unre akhil gablaha na theyaday karayti fainan gata howl eltis of khadrul im kani any gablul gihawa butni kun milianche fiche gabla mu moya moya matusan nafba shrabha ana sub likeur haman badam sa uhlasna but then fathis your batney Tajrab Ghawa alatul not good mu anamad mshakirfil medel mish mishkal miss elamas let mishakal medir al ad Iliomi Tatra Mzaji Athar alam Jedal Nivamal Giday Athar Shalat Muraqvir Janabil Had Lihuali Abidya's wood aktaha Sarah Igda Aktah the Twil Mandimushkila in an cow and many mudmina akdar aktahfiar mudani anywa he kum Sha'laker Badi Mahamas Alasab in hisbadi as an how would get a maranish kind of say I did then and I woke the judgment for Madan and um it lapot and I go

الصيام والعادات الصباحية

SPEAKER_01 5:30

look at lachot and ask has to be shinul akil gaddis like mintakti yakh muntakti wakti khtir majority and whichil shrahwi wakilftor after and bag ilyom kill the sub and us him salatil fajr ilane and mahrib and a mushroom nepsip can have nefsib she any o'dilmaqil any technically anamaker velakil killyom and an ask a hat of a kerakil and almost a hat magata joy of and a many shaqs nah velakil any what you're de any what you bought a lot of kthir but suitom kill show kidhakel hackel still still still still any how will fam just mean Jedwal al Munasapla Mudite Lana Jedwell Munasim just me will akli NFL and Hebukadi any gadirdi for Sarahatan Makilfutur and D and an Faktifutur sublahama ex gawa na srabo Walla Jetnifethhawa Jetni Jetnifetra Sramadan Lira Jetni Kinamah abaga Zoj Salhia and Gahus Ghawatha Muktif and Ghawatna Henaghawatna Shagra He Gawatha Shwa Swe Deka Baniya Mudgulha Gulhati Gawat Gusman it along gusman ish shagrab say the queen between Alhadan minuan Wa no any can't shrab this an moham nirjan mother cabin to please Abidilendits have tapped bad de ha lini sharab cassat mooinin tanatha khadat lani kabar teshway wa atharat asabi shwe can asabi msh do the walan Bes canat marsrilim can wakil kade waqtil mranani kun naftori sabahwa sebah adjua etemmafi ajwa aitamar mujud judmilmajud, wana tobia manasahi akilogil and sout samfil me ilisbit mi afin mi'a andam afterwalmashaminam an um akilitamur ghes Futur Yakhweakidao Ikhud Luza Jim kid himma good year Labakil Nefsu Nefutor Modan Ani Ati Msali Bad Masali Uhalas kidjah Ushovishwe Griba Sharma Sharba Jreeish Fa Sharbhi Marra quesas alfatorem anatajan wujbumfidi protein or carbsani alfatur sahly sharabes m'air lehambozakal enough at him can happen very conscious km al disminu shahtaj wishwa faw al moymardi kikaramtaza what net nissane alwah hadim howjid jedwul al munasub and um this sir akil uh the end of the akil laqil had alan maligatil jadwell inasub illi be matin jedwali nasub wush always and um I can call myself sometimes sometimes pick him and nah il akil lifeum khsoul khsoosa lahmilganam u lahmil gurut and you got m canudh any mahikal mahataniakil grudakil ubuyakil ombi takil any lahm ranam anama akil wanaqil lahm bakari umimatakil lahm bakri obuy my father wuyakil was my father and murkhar al go to el lahmil adulma al adilakida sudur du jajidil jikumzidi anam qadrul can how akilha ani enam inafil carbs fanana anaf duhun fenana til fenanat laakin lemma niji and jihatil protein an amafatajul karmel fi awama gurik ma'rif la arif laakin saraha manfsi fa' daaman kun endi mkamilat fa kun awal awell any awale anyagabalashrasin khamstashar sana sana kunt attimat etimat could li ada al masadrum kamilat karaj protein isel protein powder protein bars kthir wa canat feedni mlakin lil asf kunha hayan bedil wajabat any protein bargulfi kem ishring ground protein ufi kem carbshwa mahu asan hossusona li andu kawaj snack la kalu like snack mehwajum fahad maha gedaha any him satl marhalin gedaqta sukhar sukir sana kadrilimkan any mazul kada felter minhayati I'm not 100% mafisukar hayati and a suk al hedili ahhu mazar sukhar al hideli ahdu tamur alfawakya malayat sanaya tarahatin ma'abit ilit canitabil Instagram and kitanazan and smiling san kita kitatabah ahead bedankt kelam andam smat fim ziman erv erv hadin laqim shaitale anda kutmashiawal fi elfeni u tmontaj tzataj al-nvam tandrifil kebed minul haswatul canfi wahda tabah twitter la kintan hawagatalan kan swaitha al madar sana sanonus tandrifil kabidul morara hawijadam rive alwa hadim shahele wa uroteen ma' im shalikil fetra falfenu tmontaj sataj kintra vegan yani akil akil khrawat fawakya vikan kut nebati kham yani akil khudrawat wa fawaki kham mahimotbuha mafi e mazdar motbuh lobi e shakilashkal yes kunt akil dura al adilha kunta kalit khadamat kasilia zaymahi akilatara by the way taladidah elim rajab dura zayma hi kamahalakharabbi manger matkumotbuh alamita haladida jadjad jadlidha kuntahatala sweet milfil wa akilha kun sha'had and the dom hektan devel cabul murara ma and ra vegan and an under manager raptof an wasni leman balatfi m'twasla sar wasni t n'utilise and mooul and

خيارات الفطور والسكر الخفي

SPEAKER_01 15:31

sad mtawasat and a kunt as n toll hat me onmaskar and have by the way toll hat in have and a letna mafi sumna and a buin have minhos and ma'ventari khudadi ma arkefandom la kumentarium la nhumlinum harkiin itharakirok ma ad samhom zemadgun mahim sumna zaidokilin diaman Fastwa'an Fadwazni Sartneru Tusin Ali Asbab Nafsiya Mah Esbab Bedeminu Tisin from Twosla Ilenu Sar wasni Sabat Sein Tay Fatrahadi sitisni Tabankanat Garan ham vihadu nafsia kibira al ani le semakkuritil gabal and haki tenatif kidataratish haki al annu and fetrahdi fatil madrasa canfat sabinisbali canet binasbari jahim Jahim wallah al adim kanad Jahim binisbali madrasa any nashar sana arbatash senab haati haddi abul Arbatashar senab heati kanad Jahim binisbali minbeda madrasa minar rawda iletimidi elethrib to madrasa Jahim Ma akramadristialan Lakin Taban Maat khalham judidi Tabanatifahman ileshkin tichah Jaheim Binzbali Linfam I always knew and akidemina erfanashah juddin juddin juddin muhtharif anilhawani andaminizilbagin walana fakirzayum walana shufad dnifsan mandur hagum fulam makbar tani sawatbarat kid online still still still still and marhat khyad moth masawatik tabarat um and sharinukida no sowatikbarat online min mawaka mutuko al an il ADHD anil autism anda bahfiya markfirat anamkfirna and the ADHD and the autism both nine and a marhat amakfiadamor marhat amakfiren inshallah and a sewhtibar fed and basuwi elka kamna mumkin ma lawa alam and rabbi amarnin' sowi elka haswetbar qaraat makata makalat u shift makata it killamon wa any haset ina yes I can categorize myself and ana akdar asan of nepador il sunfan mar ha fastir buttallah saw ktibaru airf no and 100% sure it's not it's not it's not something bad by the way and intakh tkim mahu shay by the way any erkmayin laqalwaikum ilhayam muhtalifa and m'rayatum l inasantum neurodiverse divergence muqtalifin neurotypical neurodiverse and in nasir faqrun ishwal hayamalas tiktok many hu masha any I'm gonna go to Wikipedia but do not take it any shh ras me do your own research abhatabu abhatu and an had a shay m'una from twasat uphat by the way so ananhan so look messbani khum satar sana awakter on a gada so we research mea and kam wasn't faith ly anek shapel anwalk and kid was ni mutinit since it's not something healthy mahosey sahi and we couldn't wasn't bath and sah ben cosin eleman kharaj the halt rahdi jaroped iad the halt yad marufina fi jid and kula mdreeshonik book kid ma'am shahar wa then gribat nafila he dear messenham or bintlat can be on get sawam shakirfilmed gulu head al hermasan and them shakirfilmed a kidilharatamilam allukir what gavnanamakan fast forward eyed marufafani and makai math jibihou jibsim always had the help to help shut by gileman forget marati matterman by the way to a jump in moon and more of my Jeff I'll have an gift can talk my killer betracked him safra strike to shrack any ma must let us know what I'm saying. And Shaytani Algawa getum shey shey shey and a maram shrimbal majinat kwason F andamagukliom Shrimbal Helloyat Makaron F anum helloat shailhid and rakal have de ratha sudkit killam Whoa Ket dikil Subhanallah kill akilikhili biggy ficur mutabi fa fast forward Kanat Fatratha Shaban Naya Tratis Shaban Mushba Shaban Ramadan Min Samu Rmudan Hinaak Lulwa Mahal Hasamu Biba Adam Urjaw Sudhi and Ashri Awahir Finas Kadio Finas Larah Isheli Sarda Tratah Anakunta Lakharuliabas Bimana Kuntakir Kulhaja Makuntamna and Nafsi Ashi Kuntakir Kulhajah anadikilfetra fi shagafi rasi wa haram ma saga beswal atlimba frasi Ilihi huishi Tman Ashantifamo alfikra a shamshenduhinaq ma'kribatabsan kintashabedri any sa batamina Yasalfetr Usham Stigrab enduhom alfetra nkutviha tisellil. Like yub taman tisellil Tagrub Yani Hina a digala heli hina tom yani humatom halsain tarawi, who henatun and gulallah akbar naftur and fekrigna. Sofetrahadi, fetra marratwila, marra tu wila, subheshan sowi anawahti Tanahuinaimatlanuya nam shi. He marra mashlatwarkalla many lafi jaza nil meshi fahi tokaktihadha kikil fetra pa wasni hadikil fetra can'fitisenat, manzel. Manzel, lista can'fitisinat.

SPEAKER_00 25:02

Ani man andima li gablaha, and a kutum jeribak head onvimazl, smo marakanzul drastically whoa lulwa mashallah. Iban alifinzul, backin maholyanali abrayabas, jarmovan sa can of sak of mi Yomian, Yom meyan anawahti braha braha braha cangal like fogal ashrin elfotwa.

SPEAKER_01 25:36

Yani meshrin elf plus any marakhir. Hata aktermin ashrin elf, la km thayalon, hadaswagali manakalibnani wa nasrani ma makan yusum man bas canigul anabed disum makon uh best special may kit okay bit dejeribas siam kif light karabal khair marra marra marra marra marra marra marra extremely heavy sa kadak chhufer Light karabal khair Hat karam safarna rajanal jidda klimfamataro sanga gadib ki gita Anna git nipsi orla andi saffart barri zuda giz with de fear jam jiddid any hlelel hlel jiddin am makimma kim ma kumma fala gurhtram light karabal kherla hit karabal kher Joseph Ufet rahadi, can you sum man, and a rohtaman amakan laz mumbaya waktina ohti, lazum mbaya waktina mah so wehmalat rohtaman matahf rohis any metagat kun bshua beida and baris. Nuzur ama rahna muthef, muthafil elmi andom fi baris mati kert illah mutafl elumut technology uh any martr elumut technology li can endina jidda. Uch marra kan jamilha kamala, kunt it goodwad dina and a metal embisalt marrakuntafra. Any uh madrasa ma withnayarhla matkaranangitwo datnaya madrasa can't with dinna kan uch mafina sodgmafna and in hadis man in madrasen mahadia fanwen and madrasa. Bassiani that had eraf uhad canat kill uchin madrasa.

SPEAKER_00 27:30

Makatriasha makan mumta killa uchat mora agree robotly oh fast forward man butikal fetra man of berries. Elf one assign Okay, wasn't the less of the seen atromgan.

نباتية صارمة وتجارب متطرفة

SPEAKER_01 28:00

Halloween, oo sa kagina can huomit zo. Wa hualibne taban, eh? Aklanan and the kibbine you kibbi beleban, we sh mushta beina uzoj two miljali filipini. Taban heel kasanum hekana an kasatum cute marra safir heb lil sharun anda'ile hebubisar anatikmal muhtasal kasakulatana kasatuile and nukeftalago kibsana ksalikman gissa uhzoch tu marra marra marra marra marra marra marra mitarma any tasun humulitnane full and asimatusin Sutkan Sutkan Ani Ukan diamon totbachlina ujiblina akil libnane Shay ukla ledith Khayura Spahanalla Wallaheklaith, t'alahekil libnani, he flipini, n filippine Talhan et salah na kil libnani and fetal fetra mukkul mudan, fratini yon blavan any mina tarafna aleh fetrat kita can't jiblina any kuna notla unaftar o gas rohinuftur fama ta'am oh na gat naftur fulotel, ye any al hasab al hasab jud mil ma jud Ma canf any ma canfi system in a machine, ma canfi routin mayan any class we stick to it, Besan muhemikun endina unufter, faturni kunfi, muhem bnisbelubuita man, muhem, muhem rakamwa had shorba. Anafa shabbuikan him shorba nul fell and kid hasun hazi il masaj, l'il medakl nut kurikum aleha badit tamarun moye fanat meta any maratil shuhur hadi kulha, maratil ayam balasahmu shuhur l-ayyamul sabi wa wdaiman da'iman, hadih nuktal muhima, anakuntak akil kulhajja, taban il windu andi awul en naf eleg da rakil fiyam sa tisa tisa sharhadesh nash wahdi Hayanan andi arbaila khamsaat akil fiya gedma abra kul shiabra. Wdaim kun gabbal maanam totig a dining sayamshegulum salamari kum tawit nuscus me noabra afta hm minute mahum andum ice cream gilatu ice cream, mu gilatu mm m andum ice cream, andum gilatu, and home surbay. And a da'iman hibbjilatu habbis surbe. La ice cream ma'amul favalat andi habbisurbel inha bailit nena dali fiti la fen and nu fi sukar mudafi sukar mudaf, uda'man fawak topi eyimutaljah. Alla wa kilkam kulele walla ma'abbalak kulele gabalma'anam sahan tut jilatu Lid kida fras, fras figelbak alagalat shambashan Sudq figalbakan Wallaim kulyombilil, wallah gabalma anam anasiriru an alasir aftihet televizion okay da kilam kul yom man en minasaniomeshi waglashrin alfhutwa, wana saima, mafi moya, mafi walasha, hemdril lafatik ma can at her raslam fibaris, akanet judda mumtaz Yan hemdl la can kul kan kulce mumtaz. Wallah aleha, mshit, mishit a shahar kamal al hadanikam, any trayet fiberis, by the way, and just to let you know when I get her mudvanil aidhinak Fab canet tajruba Jamila badween Rajan aljid was nizer and khesaft the man kithir wadamsayatahted gul Achtakish so ittakish so it so it amiliya a kid him so yamilia e he mati bit alum ba letal gitbid Any I'm not a big fan Aslan Sadigata, Aslam and Awal Yam shifta and I'm not a big fan of her. She is very nosy. Nosy any marra milgufa. Marra Fudulia or Marraani uh Git Git laq tilbutta gag, sadigmat sadhammi here, nanim sadgan ash sa wit. Lunzuri tabi, shaharwahedu gedam shugakil akdul yabas arbaya arba sa hat filam muk hadl hedil geda akil fihel, windu hagil sya, marra alam and windu lil akil. She's very bad at math and she is very bad at physiology and say any tabel just min in San Wilhia Ushkilat can at name of Hesla Gabal Matar Fatashi kefisirikil fatra can't fatarat habbatal Amelia till tikmi mudi Wa bestum shit haleha U Sarahan nizal Rusni Ashar kilo Kun't fit this inat sort fit them inat Kile Eshtha M'ger Herman U Gabl Ubad the Hasmuhan, badmarjatman beris, rahtin m bord dehat al mhal, kuntra hsawi amili, o kunsad geh, gabul ma safir, jetni, afikra nabasewi amilit tak mi kill sotli ah Yarab m'kanat kherya serra nkanat charasrofa, tog gwalla ladim dakili yom jani ho ithadendi Gali Lulu Ma Mayar Fin nybasewi Amelija Slan We Hakina, Lulu Shifti, Mdriesh, Sudegi, Aqtaswat Emili, Mdriesh Saratlawut Bid Dem Shufu Anafahmaf Khihitli Hadi Hadit Halam il Halatin Nadra. In Hatsir Tayib okay Anafahma. Lakin Anas Alt Allah subhanahu wa ta'ala inkanat kherli fa ajilha, weasirhalin kanat sharfa' anni Anamasa alt ey machlug alojalat, wala killimt ey ahad al had al qadiyya. Lun anawasla wasn too much any can't seen wanam kanamrit montaj matr sa'taj Ohfila sharina kif it scan too much binisbali ni anam any ma ankiranu kan muza binisbali shaida fa sa to healthy Alla gelli leh Alla gelli let'sa winha Fahhalas masawata fiqhir nasawaha Anna masa weta Fafahamt Gilt okay khalas tai Mkimafam tullahdal hali andu leish mehhip kherli git khalas that minulla galas mtaha mar hajjad al-fi hati. Pass forward sabart barisha ketkum al-kaslhavikullah Urjad Wawkurul Marrat yet Tariban, Taraiban is Shahsel imsewi emalia, min is shaqsal imumsawi emalia shahsel limsewi amalia shahs jiddin juddin jdin juddin jd dan hazil Jiddin Hazil u da'if u sha'aru mashal and ilila hilallah kidati, shajar al-kharif uhikfir banat, the kilfetra uh msawin amili Arafun msemil nasal waj bain alujihum, ujihum kidat kitakanum zombi. Faiban, iban msawi zomi mum so emili mum so emili uhajjuzeil ishtak nurum amar batash uham tlish masa masawet emili and hamar makanat koisa. Shafi botni ya no ya kan fwar ya naf bravvanother, bravvanet muhim ma kanat rahtti feedni orhat saedni al-medal bait fa he rehlibnis bari ta'ana ta''an adi, l'ma rajajjid the bad beris, uh nisalwzni, ad murjat ramil kwayat tabi, bratni rahteliadhania, kanyaatun dham kanyatonik ibur the shahuznik fabit nzalwznik. Ma gat mam l shah sharunos kiba, chan sa dikti katistrayad, butin wang gift. Twas too much ktiri ani. Mara ktira ali, l gadisir. Traktimodo, kthalemgalaj jem, khlaskatrus jaman adi akil lachrulyabas khi trajama, ghasdemini fathial hine, barak kiz adjudus me Wussal wasni ketra can, ruja wasni can septis ina, chesikya. Any Rujya? A little matism pillam, wakutem she kulayo, kanakonsa lana katvi beris can it ze il fetral um Zeka no course, mini course Bestellam tani l' tajerbalana khavi beris alametni she stafatmin hai Basli alasafanamata bakta. Fast forward, anafaldi mandisha, nestra khanni anyi, and as there was new though, a temple saheti I shali sarbad, ngai, fi mark as can twa fate fan of nine shalt kidde. Tobani gat ale ale uhigatla, okay, why not? Try it. Right. Any mo jabad jaza la akusadge fiba jahza get me baran snak, shrabat, s any bars, chocolate bars, protein bars, shazi kita. L bag in titsal hen a little bit. What I tell then, guess it was neither l any rotine Taman Huma hatinum zeil and kitagorik um zeil fiat, fan hat him fit ali, and sorat hari haggitiasm kuna dikakam alphumiten, without hom sme alphita, alfumiten. Then aniketakuntakal acron alpha metanflium. Aker fogelphiten alfane thalatalaf, alf and lahala talak kan kir. And a market any anam market tackl kthir, bas kuntakal clear.

SPEAKER_00 38:34

Mini kuntakilojabat, but'herm nefsikir and shwe can tajikhir.

SPEAKER_01 38:48

Mishat alan was I didn't need a halt and both written in.

السفر وكسر الروتين

SPEAKER_01 40:02

Movus finnadil, anatkal fenadil, and of nadi aharikani khamsmi elfagiliom do your own research, just mehrik, any heteruntigadh, mahatafin fa totally fliyom lahdi k'hari elfin, ta you wa elfenu mi ten cat match almahakan, zeil hello, sabami, helloin. Sabami thamih, kulyomana, sarha, filyom, fa'ajmahat, siir frataraf, orba alif, soar harari filyom, and we make karab and in a zetim can half a kilo a week, which is marra good. Widam in a sohtibarat kam lienzil enddi dun wa la aval, umham muham muhamad dun tinsurafe, kan endishwa head ifadam. Ma kan shay saal. Nun bidayat inzulul wasin in m'inzl aktir shail moya sawa'l fanatakadili wonzel w nan. Anan just sayem Laakin, falhakikadinzawa'l, beda nib dea, kalala madalatiladun will adalat, na'at shuaya metajja push n notaja inaya care akhtar Mishat al hadan, betin herma laitza la hidihu slahrup Ani Mukalman Hamashahadat Thosul's uh Tahdiana she's mashallahfinana. Pr the Zeratnial Fman me at Sarah Filiom. Ahe, ishfij, gadisir, and a bedet at nadi, an aharik alfin inam ghidae, thmin me at Sarah Harari Filiom, Bes Hartwini litra fijmithman me at Sarah Harari Filiom.

SPEAKER_00 41:49

Hiabet Kadha, he betakadh, and nushrahisir me, and nuana rahinzil wasnibsara Yani, kem yibge, yibge elfumitan.

SPEAKER_01 42:01

Fa el elfumitan, fi saba, al he sabayam pelus bo.

SPEAKER_00 42:05

T many elaf orba me machanatni dakara l' fatil wahed, al gram alwahat waqal kil wahed the uhhom smea one kg to make sure extra double check. One kg fat two calories. Ah la wait uh one kilo yeah yeah yes.

SPEAKER_01 42:34

One kilo seb alof saba me.

SPEAKER_00 42:37

Savar harari filyom. Uh sever harari more filiang gazdi. 7700. Ah, several alaf sabi at calorize Yes.

SPEAKER_01 43:29

Halas intahti mahom. Helloin, nizal wasni marakhil like mbedet sir, motobedesir steval. Henasar tedi Anabedet Abhetan Angabi Kev Agdar I implement Kev Akdar Agad Ahet Navam reva, i wanakadat marranu marin fi Awzan. K an mu gadaswi harwala, wal anikadem she ashralafotwa adi, filom, la anikadashil Awzan. Fog awz k fog jismi Enitha nawazifit tisina filet ras kivet, sina. I need to add extra calories, I'll leave Sarat Hari Akhtar. And it was a very, very deep, long journey.

SPEAKER_00 45:08

Mumtaza Badaha, Falfeno Falfeno Arbataj, Hassali Vurf, any Marra Shidid, Raja wasn't even judid. Any Maraja Latra Kulubus and the Lajraculo Mutrain or pain.

SPEAKER_01 45:36

Totally 100%.

العودة ومراوحة الوزن

SPEAKER_01 46:26

Allah Saharini Kumfal Gasim Hamdullah can't be a maramutazabinisbali, saadatni ala muazanat Masha'ri, Mwazanat Afkari muazanat het sah jasidiqfir, and montakalanikantwiakat Mazra kibira Fa yani elabia elabi aluru Zimatabrin. Wa fatrat atkal alam al vegan in Nabati Min al-Fenu Ramu Salala Muhammad Khamstay Satash Dhaltan Ram al Vegan in Nabati Which is Morakan Munasab in Mafi Afiawa Nat. Mafium, which is anam not a big fan for the hammup senna. Hada and takkalma'ai fi alfent montage, sabataash t montax vegan gatfi sanonus, shazak sanus sanatan, and l-ra vegan gatfi sabataash tmontaj sataš sanatanin Walmontak any were nienamjudal gasim masha lah adani ilima erif intel gasim f-khwaat al-fawake, fateh nusamra, had enagulha'i, wana mt ekit aj fen haifutik nos samra kla madik chiman min khairat wa tabi atal gasim al mat kalem alutumurant kalam al-Khhrawaat alfa'ake. Lun akhleb al-khural fawaq inak, mafiha kimawiat Ani almaz hajmutabi, kusi hajma tobi. Fita fenun hinak, sarah el khurat alfwaq al gasim ftaf fenwib de hello. Fa whadashim marrasa adni any wow cantilbi al munasiba fakulyam kuntak al khurat fawakham salatat, bakunttil creativity and deed tabaksu winakil kefatrin kepat fe can'fadwala. Ma gulukum any kuntafter alfawake. Yay kutafter alfawakya l'assal hatem noam anyumtubuhma gruni any mumtubuh lalala Notarikan guruun and kan grun l assal min mazdarhawani nun hula. Again okay alfawakya Fastama Rai al-hadan Fatratoila, zaedan kuntatmaran, any can endot big uh Nike, alanjawal free up, can running u training, both Mashallah adana like Ali Amazon, toi what love man end home, ozan, what lob minamrika, jubile ozan, jubil dresh, tak what maran filbit. When this sah kibi, right there freeha, f Mizra, pa alhamdulillah, alhamdullah, kulchikan musakharli be afvalu ajmal tariqah Winiza Raja wasni Taban, baan min fetr elfeno orbatah ilin, elfenu with mantash and hemdlan was nibedanzel, lini tibat nadam al vegan, nudamar rah vegan, fatashi rajali wasni injidit, the zali kthir, rajatlil sebainat, hemdirilla Beden, stamarite addi, baden wa gift timarin, beda rajatab andam rive etabi, yomal ayam karatni anamishtahi bed, anam ishtahibelun, mdikilha karatin harjelbel harjail akiltabe, akiltabai. Ana an nafsi lulwa, lalandum ghai mu kilha sustainable l'kil in nas. Yanifi wahdi anashal tabata al youtube, mashallahj's ra vegan any for more than ten years plus. Kulwa had lah tajruptifilha, ma'falwahj ta bagal enafso, zi mahi, yanamang dalgulem kinachas nin, and manyfun munafasema wala shay anatujbhagdi kanat sana tin, sanonus, talasnin, kunt ra vigan kham. Hadah shay khalas khademni. Lin ana uman in kulhajati kihadim klimahala mwayina. Ma'fat stemrin el medaltawil. Fa echtu e insign yestiman alash medwil, erfun uhadi hi rehlu tofhaya, lazbi sawikha, hadashimunasabla, hadi rehlu to hadi, it tafsil heguhad design taba mqayat kiba. Famarla muham hatif rehla hadi, anat alem tmarra sha'lat kfir herl enim al-janabil Jesedin maddi, l-kefat marran, anasurat al-hariyyam, anil Riyava, anil Jusim, anil ekel chabbatminha. Taban Janibel Ahar al Anat Alemtu, will lefhamtil

ضبط السعرات والنشاط اليومي

SPEAKER_01 52:00

who aljanabil Nefsi, rohil, fikri, fadir rehla Tabanatamil Ghayah, thisakil ekila dimotbuhukida, fa canat tajba, zelitewa talamin emili, okayakalakila, like try hi here, try there, how li kun mar specific mayakil mayakil tajju metaj will had it minha tam tmarakhir. Bedan sort marlan femel tamarin, badin saratli isabah. Excuse ma too much stress can elegismi Mum Ryaba, moomin tamarin bilmarra Riyado Tamarin ta'tik level min stress i jabi muhem. Mohem you can end in uh live ta uh any amount of positive stress which is stress moju. Fe is positive, fee too much minna is negative. Like a maran for taht and taht ma are gumba da rich discal bambra, kirf bha, or gopta. Faana alter worst case scenario. Bahari, amudul fakari. Taban rah diagnosed, Google, laid zaher galan and di and hiraf medujgal and dictor and salt aksa marhta abi or gad tap kim in elum Hajas Murta Diktor, ta ta ta ta ta ta ta ta ta, so in head, tala, so an mri, tala andi shed dawali jidden, jidden, jidden shedid, fil fak sufli Idin mutasafadhar W Fatra Hadik, anda kunt gada kunt bedet akh Jelsat ma'muderi bhagiti, kuntah Jelsat thani, ma mudaribin thaniin fa can fi kul any ana zinbadgunim der a zimadgun and m der kalwa fikul janim and jwanapayati mrin, tobi, khadet atani matani elajatu give i can'kulla kleba mukamilat mukamila, samarite aleha, utibatli like li, utimarini, ma wa gif temrin, kham, bedate gululwa khalina nem she. Any kalina sowirin riala bas manik tah any in khafa filayar swe. Wa ki surt em shikuliom, any surt altizin belasra lafotop kadralim kan fulyom and kita gul mab de elkalirun da emonkirom in kitiramkote. What isam taleha, wasawi tumari minhil hina, any shwe stretching sway shweye meshi fum nizal wisni, hemdrilla, minis sebinat, the khat alasitinat which is can he rehla at milkham slash ambrahum slash kan ilen al fen sadash, alfeno ishrein Fahm rehla kulla can at any rehla martuila and if you look at this and the bitchwunaban janabih like inkur janab and alkul chapter anamaratvi, but so rehlatal was in Tibati alamit ni shay alametni sha marktira marram and nukul chapters alana de khta, and it alamtminam shalat, khadeta ma'ila yomakada, illihi, al khbar wulfaki hasheh asasi warasmi lazmi kun khilal yomakumujut wahed, itneen, al-meshi, al-meshi, tumal meshi, tumal meshi tumal meshi, law inti elululu, matit marranin, ma chilin auzan, keep going, keep walking, hadihi Marral Muham meshiriyava Mal Akil Khudrawatu al-fakia, marram ikunfi fi anasar ekel Tabi iyyh, fi aklik, Fukhwar, fawakya, ze zitun, tamar Da'iman erji el arf, kuli min al arth, akarabl- arth, matbuh, mumatbuh, khalik fi had al janib akfardi andal processed food. Ufan taramarakan sahlin ebed and processed food will l-ghaziya to kitah Wa tallemt kedalik and nu tis out same film mea min nuzul wasnik l'amil in nafsilafdor marakibir nu fhilal rehle kta shift and nu el wasin za'ad aw duhun elifismak, hi ebara an kutla minil himaya, and insani hawul yhminafsu minul khatar alhawalenu. Ul fhelan, ey, analaman balard, haset bhhatar. Gitanalazm ahhmin nafsimil khatar anaf you kan giltilukum il madrasakana jahim binisbali. Wul biluhl zadl watha sir nach al, saratl sar level al fakan marra sa bali. Fa' wushkan akhtar khayar sah albinisbali nja t'amal ma', we has sisnibil aman, ilhu al ekel. Wallahi anakusad gama akumil ekel ladid, w kani hasisnibil aman, u ma kani tfelsaf alu, ma kani tkelem alu, wale isabbibisuda, wala yz ejni. Welaman akil ma'gulin tileshkida mpakan marra khayar sah albinisbalin akdar tawasul tkelem ma fahalas. Uzad wazni Shed em abit Bata lemt ennu in mas alamas anat besghihawa moya shaqalat bes na kilhan da kil had sam, ta' rulu fi jani bnefsi leh jani sheddil avali da lej jani shed avdi li shedit fi ava fi wahari, u taht k an hasaptin endi sodkit hasvahri ngisam sanikhasm endi disk you lishi ilfetra hadik jis mikanum ħazin stress mar ali stress min sadamat u umor nafsi anikvahma nafsi fiha, umasamahtin nafsin ni i process it w nni ana at herrar minha andi mas elet en niktigulili yelulua, egedi, ugulili wisht hisin il an, walla mangul Akalk. Kita kint kida anyi kinta gul kidilileh, khalas ana any kanat fi khir mafahim, uma ta kadat, mahulutaj den endi fi tabir an al-masha' rut tawasal uet salma anfsi. It's a process, wallahi it's a process.

SPEAKER_00 58:56

I understand.

SPEAKER_01 58:57

Marra hirul akil Basilwa had yafdalikul hajj muqdarha sahi an en shaur I need to process the feeling, an a mhtaj ni at any a hasbi shaur what harminna period. Shaur mulazim akil Leman Hesil mvaigi ma'bu tobilakil, andim tvi shahlaatu sharat i kibir anafakfekta endi ilem mousatli montakali ah ok Beda n dihat al anvi methaniel an ilhi anvi matanvifat thehat alamat ntandvifil um tofaliatul ftriyat, tabanalikali chadjibiti, yal chadjibti, bnutkal hadan niram, aatni shal matloop, atani kul hajja, mushet alan, umarra sa'adni, nu inni afham shkadisirjuwati nnu tofaliat u-futriat hi mujudilamaa, he jjuvo, andiftihra jism in san, fi, fi livin minil tofaliat mu judif jismin' fi bacteria, filama, okay, fa' adita

إصابة الظهر وإعادة التأهيل

SPEAKER_01 1:00:00

be and shi maf. Mat metal kawauf lemanikun maradik shadid wintakatanish nafsik fa' shallah hellwing lagul legum juatik. Sar extreme moth, wahad muhirj al wara. Felament kifir tosal marhal mar shidem al marad erv and justman gadigulik stop, you need to listen to me. Just make gadid kelem f nihaya. Excuse me, listen to me, listen to me. Had akar nidya, and then tamasmatya, la akbar had kun amiliyat. Oh, lasam hala, lasamhalla had kun fulmeshra. And had akq adak sashim kinisil masmat wan sodjasadikwanabilana kastale akhthar, fa'adashikhalani and his minwisni, shekin marasahel, sirrik, no hadekive, hadekive, had the kidha, had the kidha. Fam shit alanadaman tand of yatur fotriyat wa ma'agulikum giddesh marasa adni fani lini geta sukhar kham sukhar sinae kun til il mazar sukariath below kanut fahal akhvar, lenuma makam fi sukirkhir, lakmar fi lachwar. Fi sukar basmukfiri any wa mishai alanvam fetrat shore bashur, khamza short mset shore himkin. Uh wow, wow, wow, wow, wow, wow, wow, kutlamin and mesharga metatla. Ravaz uh nu oof morashid. Jessidi, ma'asmal acharin, meta mehtash to n fen asu with an herjas away. An omin j just minusan da emanief, moon de eminiv, who was an Allah Smat al halunatif, and tabeni adam tell it was ha. Yani ma kulukmunitwasha, pekuluk me ni matinifi just a day any ben consta endik aman f intelish matinifi.

SPEAKER_00 1:02:01

Had the lebulukumya But kun lulun fina is ma kulyo masalum shay masalhum shail an a book sirfum Infinas mashallah to barakilla Mutzini an an arahma annasam muttazini if kulhaj, an a marhl extreme.

SPEAKER_01 1:02:27

Finas you're ra vegan, kham sit tisni ashrin sana machine ele, fina s yeaklun kilyom mak, ashrin sana masarlum shake, had al-hrehit uhil rehit muian anam shalinwamul huma machin ele to elabkul anbima, uda iman da iman, kan et khut kanet nodrisif alhayah ilhih tawazan, abhat anit tawazim fi kul ħaj Famin hadit ta' jarabbil anat al-limta, l-ana khtafinuzul wazni Al-harakya barake can ukidam alhash dam alakrana tabbin nebui, akran raswasalem kevni dhamufal ghvay. Taman magdarth tabugilma kanfi alumas kfir anham, maskanfi shalat basita. Fa gimt alib iva fathilaliomi, ahtembin mkamilat hagiti, khudarhawakiliomi, kalin dam al khairam kfir munkateh, khudar, fakya, tabi, shufan, kam, ħirish, and henvil betal hemdlila and y end jiriesh wut henil burshirasmi, asasi. Nuakil wajibba, asma maraseye mgashishish, as baj sumunha said, Maraseya mgashish mutat najti some burkham fa ndifnius pan la te andi terbitum wilina can't ndif bad na numiasla nya tal amin m'bin bit l' akil nduful khrawatu fawaka sha rasmiani w akil kham muhem pamakan marrasa ebbinisbali lhamdil layani ummi atatnil basics latil one fa intihur tibitrijala materjali sha rajalik la knih mh mthazin uatik e nik filawai. Fast forward, leba gulukmiya, minatajaribadikilha, lana mrat fiha, umazil trahamar vitajarufanya, andunwa had da ema yaphat anit tawazan, walitizan, fi kuljiwachu, katalik fi sah tesidiya. Wefaminu Jesadul madihadal Jesedilinti ayish fi any lehabad ektharman bred the best in niktaku tishrab khalasu anazil wesni, or so wuryava. La fi janib nafsy fi janab out ofi fikrifi ruhe, hadish had joanab bordutilabdorma had al janob, and mubastimse janob, yan anagulukum shrad alkalet wasni inzil, e yitla fani marrabad, fen veratash orbataj, and uh and jesedin J said din nefsi makankawi Sarli mokov Magulukum uh nunakuntaif la can had mokov beyeli and ukideshana makuntum rak'al janab nefsi, hagi will out of fi, will fikrihadha pshekil morra kibir, kunt abba basaniz it wasni. Fa no lur mothi bad akterman motorbus just said dwahed. Fiji one of kthirf hat metajatra kizin alehu twaz nina. Luahedi hawil, said duakarb Wakalirun dam uncharum and kithirum mokata. Wul hemas alai kina shara wikina sharun nasan methem seferhe, and a mahabum. Bidani, bidreni, bidani, vidanni and nasin with hemsin dori. Dori too much anxious, marra ki the stress ali, marra met hemseen, a dori ma'am sayin and maglukma krahom, lazilli mehtajin soon top edel masnam jid. Resetom. Shahulum kida shayum zei lembhagit man black day. Tutotum in sun kishala madamu, marra elu cannifsi kun hagi saraha. Ma'vana hagi.

SPEAKER_00 1:06:09

Still still an aborf hayati and um litizan, hallahalla bilitizan, halla halla hallabilitizan, we Bes Wallahi illitzan, ma bush ma ma ma mafi ahlashim, mafishia minna trazala jana butinsa Johana Bhatania, fa yeah, can a toujour butra hello tara.

SPEAKER_01 1:06:34

Wana mazat mustamirra, panhamdulan wasni moralizan, and it betkulyar if niana and akharwahda masha saw a drastic change. Jisma Fayata wankin twinsart was like everyone like Pukuru had end to touch the haiya, and anam agdragul anagdir and an anci and a shib akhar shak sa hai fit. Sarah pikul johana pyati.

دروس التوازن وتخفيف المعالَج

SPEAKER_01 1:07:00

Ma goodukum baggin lehat falayh, wussal and usaltilla Any Usalo Walla bag him giddi shalo's n Basal Maham Basana Jarap Charlat Markhira Fa Guru Madra Gurkhi was obvious any an across almost ni gullia yeah yeah there's a change ala Jasidul Maddi and a kula side wadah Fa sedad duakarub Uritizan, Allah Biritizan, wa kalirun daimun Kharum in Khatirum Munkatah, Wallaq Fina Shar al Hamas, ilimala day Fa yeah, he rehla wa tellem twunha marakhthir, wa rahatalem lisamarqir, and fi kuljawabyati, winya hebkuljawanabyati, wa hebkul zayy mzawayaati, li arifa wulli ma' ma'fa, wa baswalla, kilil endilyon, wa stukumalla, what's mun halkaljay ofmanilla