Ep. 14 | Transforming Your Life: Small Steps, Big Impact. Sustainable Healthy Habits with Dr. Vlad

Unlock the secrets of holistic pediatric care with Staten Island's own Dr. Vladimir Barayev, a pediatrician whose heart beats for his community. On today's Brain Power, we're not just celebrating Dr. Vlad's third practice anniversary; we're gaining a treasure trove of advice for families. Discover how Dr. Vlad's Direct Primary Care model revives the old-school charm of house calls, creating a personal touch in our high-speed world. This episode promises to guide you through nurturing not just your child's health but your family's well-being, with Dr. Vlad's indispensable insights on creating lasting, healthy habits.

Feel the ripple effect of a single good night's sleep on your child's behavior, nutrition, and even your family dynamics. Dr. Vlad explains why your cellphone might be the uninvited guest in your bedroom that's stealing your peace. Learn about the small but mighty steps that can lead to a healthier lifestyle, like integrating daily movement to boost your mood and cognitive function. It's all about the compound interest of consistent, incremental changes, and today, we lay out the blueprint for turning those tiny transformations into a family revolution.

Our conversation with Dr. Vlad concludes with the power of gratitude, breathing exercises for battling anxiety, and how these simple habits can lead to astonishing personal transformation. Hear how Dr. Vlad's upcoming book aims to democratize these life-changing strategies, with plans to distribute it freely for the benefit of all. So, join us as we share a heartfelt 'Namaste' for the incredible journey of pediatric care and the joy of shaping healthier, happier families.

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And join our Glow Health Circle! Weekly coaching calls for a close-knit community of like-minded parents, to get practical strategies for your child's whole-child well-being — from brain and gut health to navigating the environment. Let's thrive together!

Transcript

Dr. Hokehe Eko: 0:25

Hello everyone, welcome to another episode of Brain Power with Dr Eko. I have a very special guest today, dr Vladimir Barayev. He's an amazing pediatrician. He loves kids, he has a wonderful practice of statin island and I'm going to let him introduce himself fully, but I just wanted to tell you your input treats today. So welcome to the show, dr Vladimir.

Dr. Vladimir Barayev: 0:49

Thank you so much for having me on. It is a pleasure to be here, Dr Eko.

Dr. Hokehe Eko: 0:54

Yes, happy to have you. So introduce yourself some more to the parents, so that they know all about you.

Dr. Vladimir Barayev: 1:01

Absolutely I would love to. My name is Dr Vladimir Barayev and I'm a board certified pediatrician and I specialize in autism diagnosis. I have my own direct primary care concierge practice. Well, I work here on statin island, new York, being children and families. My practice is now three years old. Yesterday was the third anniversary of the office and we've been able to do a lot for the community, able to help families with a variety of health needs and reestablish and focus on the patient-doctor relationship that they get the exact kind of care that they're looking for. I have peace of mind, knowing that someone cares about them and their kids. I've been. One of the interesting experiences that I've had as a direct care doctor over the past three years is that we've had some homebound children with special needs that could not come out to see the doctor, but they needed certain services and there are not really any pediatric options for them. So I would go to their homes and I would see them and take care of them, and it's been beautiful that's fantastic.

Dr. Hokehe Eko: 2:15

Oh my goodness, oh my goodness, Just like the old days right, just like the good old days.

Dr. Vladimir Barayev: 2:21

I got my doctor bag, pack it, pack my lollipops, pack the stickers, go to their home and hide their dog, hide their grandma, and back home I go and you get food while you're leaving.

Dr. Vladimir Barayev: 2:38

Oh my goodness. Food, alcohol, drinks, I mean I don't. I am very professional about it. I don't generally have all full buffets in people's homes, but I do take some of their kind gestures to thank them for that. They appreciate what I do for their family and it's been very. It's been also fascinating that there's not a lot of advice from families, because we have professionals from like marketing and accounting and sales families and architects and aerospace, and it's just been so fascinating to meet these people and I honestly previously didn't really get to meet that much in my career. How was in working in the very specific areas in New York City in the past, and now I've expanded my horizons by a lot.

Dr. Hokehe Eko: 3:33

That's wonderful and I just wanted to point out for for any parents who might be asking, what is DPC really? The big thing for me with it is that you get to use to spend the time that we need to with each child. So we are not, we're not blocked into. Oh, my goodness. You can only talk about one thing at one visit and you have 10 minutes or 15 minutes max. Dr Vlad would take the time he needs to take care of your children, right?

Dr. Vladimir Barayev: 4:03

Absolutely. The word time is here. Parents really will want three main things when they choose to have a direct here doctor. They want access. They want to be able to reach their doctor and not have to jump through to get to them. They would want a good quality doctor. They don't want to have to go through like other doctors that they have met before or doctors or staff before they see that they want their doctor because the most trained, most qualified person in the office take care of their child. Thirdly, they want convenience. So they want kids school-age children. They get sick mostly in the middle of the day in school and they get sent home to school. They want to see the doctor between that critical three to five o'clock type slot and a lot of office don't have much openings that are day to day, but I make sure to leave those spaces available for families that your child does have an issue while they're in school. Come back to school and see me and they love having my cell number to be able to text me any questions or concerns so we can have follow-up conversations and we can work on things. So when we look at health what we're going to be talking about throughout our interview today when we look at someone's health.

Dr. Vladimir Barayev: 5:19

If you want to change something with your health, it's a gradual change. I'm going to change in a day and during that whole process of gradual change, you need that cheerleader on your side. You need your coach. You need someone guiding you and supporting you all along your process and path of change, just like our, what our business school does for us. It guides us along on our path to success. So I do the same thing for my families. In the practice. They have my direct number. They don't have to come in every time when they need guidance. It's convenient. It just texts me and we communicate and we keep you on the right track. There's ever a deviation. It's right back on the straight and narrow path.

Dr. Hokehe Eko: 5:56

Yes, so if you're listening to this and you're in the state of New York, find your way to see Dr Vlad. You will thank me later.

Dr. Vladimir Barayev: 6:05

Yes.

Dr. Hokehe Eko: 6:11

So, dr Vlad, you said you have this amazing, interesting topic. You wanted to talk to us today about habits. So tell us how important habits are for parents, for children and how that impacts our health.

Dr. Vladimir Barayev: 6:25

So I came across this realization after finishing medical school and having some challenges in my own life. I personally was dissatisfied with my, the way that I was taking care of my body and my health and my weights. So I understood the medicine of the science behind nutrition. It's pretty direct and simple. It's nothing super complicated about, right Whole food, plant-based diet. Don't eat too many calories. The more calories you eat, the higher your weight than a go. Try not to eat processed food. Keep it simple, right.

Dr. Vladimir Barayev: 7:04

Those people that understand doesn't mean you can act on it. There is another component of actually incorporating that into your life and getting results out of that, and that other component, one of the ways to accomplish it, is through your habits. So if we think about our lives, some research studies have indicated that the majority of the time, from the moment we wake up the moment we go to sleep, we're an autopilot. We're not really purposefully thinking about each and every step that we do. Our brain's default mode is to go into a habit, because it's more energy efficient. Your brain doesn't have to think hard. Okay, how do I tie my shoes? Okay, president, how do I drive a car? Okay, president, the key. No, it's a habit, it's automatic. You've noticed that when you're driven, sometimes on the way home, that you may have dozed off mentally. You didn't close your eyes, but you weren't. You were like they do and then, before you know, you're already in your driveway. You don't need to remember all the sweet things Because you're an autopilot and we do this 80% of our day. That's what the research indicates 80% of our day.

Dr. Vladimir Barayev: 8:11

There are ways that we can construct powerful, healthy habits without having to force them into our lives, but by taking little steps at a time. So the three books that I read that really enlightened me to this and how powerful habits were, were was one a book called Habit by Charles Duhigg. The second one was Atomic Habits by James Clear and the third one was Tiny Habits by BJ Falk. So in those three they really outline okay, if I want to get this results, what habit is it going to take to get me to that result? And then I started applying it to my own lives. The result that I want, I want to weigh less, for example.

Dr. Vladimir Barayev: 9:01

So I applied the principle of adding small habits. So in the beginning what I said was okay, habit number one every single piece of food that goes in my mouth. I'm going to write it down in a food journal Logging, because research has proven that when we journal our food, when we keep track of it, we tend to be more mindful about our eating and we tend to choose healthier options. Invite versa when we're stressed and tired and we're not thinking, we'll just put whatever in our mouth, whatever the next thing that's on our table and the environments that we're living in, they're obesogenic. They promote us to add unnecessary calories that are not necessary for survival, just from a standpoint of convenience and pleasure. But that doesn't get us to the healthy and optimal life that we would really want to have.

Dr. Vladimir Barayev: 9:57

So I use that app, I said every time I put it in my mouth and then I worked on it until it became ingrained in me. Then I said, okay, I also would like to be more active and move more. So how do I establish a physical activity app? So I began with doing one pushup per day only. That sounds insignificant, but by doing it every single day I created a mental vote in my head saying that I am the kind of person that does pushups. And over time I gradually increased it and increased it, and to the point where I was doing 25 to 50 pushups a day consistently because of habits. Just how you can build good habits, you can also lose them if you're not consistent with what you are doing.

Dr. Vladimir Barayev: 10:45

So in my practice, when I work with children pediatricians, we're the ultimate preventative medicine machines. So whenever you see the word preventative medicine, they talk about that for adults and heart disease that starts in childhood. So we're doing preventative medicine right from the moment they're born and our colleagues in OBGYN support us as well and as well as our colleagues in internal meds of line as support us as well, and around the health Throughout the lifespan. But I say we're the ultimate ones because there are certain habits we learn as kids that don't really have a drastic impact. Some children who eat junk food all the time their metabolism is so fast they don't feel the repercussions of that on their bodies. But once they eat that certain age when their metabolism slows down and they have those same horrible habits that they had when they were kids of eating junk food, all of a sudden they see this spike in poor health outcomes. Why? Because they never really established the appropriate habits in childhood and never developed them.

Dr. Vladimir Barayev: 11:46

You can apply this to all the five major pillars of health in my view, and I do that with my, with my paces and my practice. So in my eyes, the five major pillars of health are, of course, number one, sleep nutrition. In no particular order, they just have sleep nutrition, movement, physical activity, stress management and your ability to cope with life, because life, believe it or not, stressful for everybody. The only people that don't have stress are in the grays. And number five, the fifth pillar, is, since we're social animals, our relationship to other people. Right, so by keeping all fun and you can, you can subdivide it, of course, like say oh, but you missed something like your intimate relationship versus your friendship that all flumps into relationships. Right, you can be able to think general in general aspects. I'm a general thinker. Right, so you can use habits to improve all finds. So I'm going to let's go through how you can use habits to improve all finds.

Dr. Hokehe Eko: 12:49

Wonderful. Let's do it.

Dr. Vladimir Barayev: 12:50

What were some examples? If it's OK with you, don't you?

Dr. Hokehe Eko: 12:54

Yeah, let's go for it. Ok, let's start with sleep, all right.

Dr. Vladimir Barayev: 12:58

I can read you. Let's start with sleep. Sleep Number one, number one habit when I get home, I'm going to leave my cell phone in the living room and not in my bedroom every day. Love it, tiny habit. Better sleep. You'd be amazed how much that works wonders. You don't have to do anything else. I'm going to leave myself on in the living room and go upstairs without it. That's one habit. Right, there are many, many more, of course, and you could build upon them. That's one example. And that's a tiny habit, that's a atomic small. I call the quantum habits, the, the theory habits that tell you just the smallest.

Dr. Hokehe Eko: 13:39

So tell the parents why the cell phone? Why is it important to have your cell phone away from your bedroom? Because it's the same thing that goes for the kids. The kids need to have their tablets and their phone and all of that, and even smart TVs, outside of the room. So why?

Dr. Vladimir Barayev: 13:57

Oh, you said that. T-ball up for me to knock that one out of the park. Talk about a softball question. I love it. I love it. Every BNN nutrition will talk in the hands of this question. But so we know that, for a number of reasons we know the blue light on phones affects our release of melatonin in the brain, which will delay our sleep time.

Dr. Hokehe Eko: 14:16

Yeah.

Dr. Vladimir Barayev: 14:17

And the constant pinging and alert notifications will wake you up and arouse your brain versus allowing you to wind down how we naturally were supposed to be. I'll have to think back. When we were evolving from the savannas of Africa, there were no cell phones. It was the sun and the moon, it was daytime or nighttime. The lions were going to come get you or not get you. It was very simple life back then, and as we have become more evolved and more complicated as a society, we're adding things into our lives that go against the nature which we evolved with. Our nature was if it's light out, we're awake. If it's dark out, we're asleep. Now, if it's dark out, it's still light in, the lights are still on. So I think that I mentioned anything as far as why we don't want phones there.

Dr. Hokehe Eko: 15:11

Anything else you want? No, not the big ones. Yes, those are the big ones, correct? And besides, we want the kids to learn that the bedroom is for sleeping and not for sleeping Absolutely Other things.

Dr. Vladimir Barayev: 15:22

For playing. Yes, yes, yeah, you're right, I forgot that part Is that you don't want to do anything in your bed but sleep in it. You want the kids to their minds to associate bed, okay, sleep, not playing and reading and writing all the other stuff that we do, right, yeah, then. So sleep, that was the big one, and I think sleep is probably the keystone of all the habits that I've established in my life. That was probably number one. That's probably number one, I would say.

Dr. Hokehe Eko: 15:53

Then Behavior right. If you don't sleep, your behavior will be completely off.

Dr. Vladimir Barayev: 15:59

Well, absolutely, sleep affects all the other four out domains. So sleep affects nutrition. We know that people who sleep less tend to snack more throughout the day because they're always tired and looking for extra hit of glucose. They're going to drink something. Drink something with a lot of sugar in it or only with extra caffeine in it, which makes it harder to fall asleep the next night. Well, sleep affects your nutrition and your weight.

Dr. Vladimir Barayev: 16:21

Then you're a religion of other people. Well, if you don't sleep well, you're cranky. You're not going to have to be religious. You're not going to be Haitian with other people. You're not going to be kind and loving with other people. If you're always grumpy and cranky and tired I know that's true for me when I'm cranky, don't be around me. I'm not this one. Then, with physical activity, if you're tired, you're less energized and you want to move less. And there are research papers showing that people who sleep less tend to move less. Also, they don't want to move, and vice versa. If you move less, you sleep worse, your sleep quality is worse, you affect each other back and forth. And then the final pillar of health. I have a question.

Dr. Hokehe Eko: 17:00

Go ahead. Yeah, that's why it's important for us to move.

Dr. Vladimir Barayev: 17:03

That is the number one non-prescription drug that will affect all of our. Any health condition you can imagine is improved by increased movement in the body. We have to move our muscles, move our bodies for so many reasons. If I could think of what's the number one reason for me, I would say it's mood and energy. Personally, by moving the body earlier on the day, the rest of my day, I have a lot more energy, my mood is much better and it helps me stay focused and on task. For my other pillars of health I can keep track of doing.

Dr. Vladimir Barayev: 17:44

Well, for all the other aspects of my health and there are many other like scientific and medical reasons, like, moving gets the blood from our venous system back into our heart and slowly draw our bodies. There's no stasis of blood, right, we don't get blood clots, there's only a scare like that. Moving also prevents the body's natural every year of our lives as we age. There's not someone for biopsy, but after a certain age they go back over the age of 30. Don't call me on that. Our muscle mass decreases, right, cyclo-pina. We age and we lose muscle mass. You can slow down the rate at which your muscles deteriorate by engaging in resistance exercises and moving them and cutting them against gravity.

Dr. Hokehe Eko: 18:26

I like to talk about is your brain needs the worst oxygen in the body. So if you don't move, you're not feeling that brain what it needs and that brain will not function well. Hence your mood will be off and you will be cranked Totally.

Dr. Vladimir Barayev: 18:43

No question about it, no question.

Dr. Hokehe Eko: 18:45

Yeah, but thank you for sharing that. I love those other examples. It's more for the parents, but it's important that parents teach their kids early on the reason why by muddling it. So we're all together in this family. So, yeah, so goodly.

Dr. Vladimir Barayev: 19:03

You can't practice pediatric medicine unless you address the whole family. There's no such thing as having a healthy child and everyone around them has poor health habits. No, it's a package deal. Your help in the family, move towards help together as a unit, because it's about their environment, that that affects our behaviors, the environment that you know. That, how that old expression goes, show me where five closest friends are. Really you are. It's true for our families, families who have issues, for example, with weights. Both their children also have issues with weight, and vice versa is true.

Dr. Hokehe Eko: 19:41

Yes, absolutely, because, yes, they're modally made. Plus, I've had parents say okay, child, are you listening to what the doctor said? You have to drink more water and you have to eat better food, you have to sleep better. But then I always go back to the parents like you're the one buying the food. Can you?

Dr. Hokehe Eko: 20:00

just your grocery makes me, because if my friend here, doesn't see the things they shouldn't be eating and they will eat them. So it's we is back to be the parents. We need to do better and we need to model things for our kids, because they are like sponges and they suck up everything we're giving off.

Dr. Vladimir Barayev: 20:19

So yeah, can I get an amen? Can I get an amen? Amen? And habits work for our parents and kids alike. We have to keep that in mind. So, first, if we, if, if, with my recommendation advice, I can get a family to start adopting a family of habits for the parents, they'll what habits they're going to automatically rub off on the children because of, like you said, that modeling. They learn more from what we do than what we say.

Dr. Hokehe Eko: 20:46

Yes, that's so important. And what was the last? Have we done all five? I think we've done sleep movement relationships. Relationships yeah, I had five.

Dr. Vladimir Barayev: 20:55

Let's see sleep, movement, relationship, nutrition, exact. Oh, stress, yes, stress management so things like mindfulness, mindful activities this is the stress management man. We have a epidemic in this world of loneliness, anxiety and depression, and one of the reasons why you want to get that phone out of the bedroom is because this little device with a little social media engine inside of it shows you look at what, how much fun all my friends are having and how much fun I'm not having. I'm such a loser. I know you're not. This is, this is not reality at all. Like if, if, people are posting their wonderful lives. Good for them.

Dr. Vladimir Barayev: 21:40

You know, stress management is a whole separate podcast in and of itself, but it's one of the five pillars of good health and let's keep it simple. Right? Let's talk about what is one habit you can adopt to improve your stress and anxiety levels. Specifically for that and the habit is very simple I want you to write one sentence per day about why you're grateful. That's a good one man. One sentence per day, that's a tiny habit. Do it every day. It's like a Dr.

Dr. Vladimir Barayev: 22:15

Yanni Friethoff has this amazing quote in his book. He says it's called the toothbrush level. We call us things the toothbrush level, because you can pack a toothbrush with you and on each trip you go and it's a quick, two minute thing that you do. You could do it every day and then it's a minimal amount of effort you could put in. So a toothbrush level of habit is writing at least one sentence about what you're grateful for today. Could be on your phone, could be on a paper who cares? But just thinking about what you're grateful for reminds you of all the wonderful things you've been blessed with, first of which being, or waking up alive.

Dr. Hokehe Eko: 22:54

Yes, yes, we got through all five. I know that. And yeah, the gratitude is mind blowing because when you really embrace it, you can't be thankful and be complaining at the same time. The brain isn't so advanced to accommodate both things, so it's either you're thankful or you're complaining, or you're feeling bad. So our brains love the and I mean it helps us as human beings to be more thankful, because then we are easier to be around and then it opens up so much for us, right?

Dr. Vladimir Barayev: 23:33

Yeah, even if things don't, but if you don't want to write there's another one you don't want to write. We can do this together. Let's do a timing habit together. Are you ready?

Dr. Hokehe Eko: 23:43

Okay.

Dr. Vladimir Barayev: 23:44

Let us, together, do a boxed breath one time. We're going to breathe in for four seconds, hold the breath for four seconds, breathe out for four seconds and wait for four seconds. We'll just do one rep, and we just lowered our anxiety and stress level. Are you ready? I'm going to count us down. Okay, one, two, three, four, three, two, one. Go Four, three, two, one. Hold Four, three, two, one. Breathe out Four, three, two, one and wait Four, three, four. We just did the box, that was it.

Dr. Hokehe Eko: 24:23

Whoa yeah, that definitely takes away. I mean, it lowers your heart rate. I could feel myself.

Dr. Vladimir Barayev: 24:31

Very nice, you see.

Dr. Hokehe Eko: 24:33

That's a quick one. Anyone can do that. If you teach your kids that, so when they're upset they just do it together, that definitely strengthens the bond with you and your family.

Dr. Vladimir Barayev: 24:46

Yeah, that's great, one of my monsters is I keep things really simple, because once things get complicated, I can't wrap my brain around it anymore. Just keep it simple, simple, focus on the basics, the fundamentals. And yet, you know, can I tell you now you know the results of my personal embrace of habits was when I started doing this back in 2018? I lost 33 pounds and I kept it off for the last now six years. Wow, yeah.

Dr. Vladimir Barayev: 25:24

I don't are taking any special diet. I don't partake in any special exercises. I promise you I'm not an ozempic because my waist is up and down. I promise you I'm not a gov right now. I did all of it with habits and affecting my environment to support my habits as well, so I want to share the power of habits and automatically making the right thing to do with the easy things to do. So I pack my lunch. I know what I'm going to eat before I even I'm hungry, so I have a habit 3M things before things happen. That's my other habits planning. I have to make a habit of planning things, though.

Dr. Vladimir Barayev: 26:08

So that's just an example of one thing that has really changed my life a lot, and before this I was a doctor. I knew everything about nutrition that I needed to know and physical activity that I needed to know. I didn't understand how to apply it, which is why any physicians themselves. In this country, we suffer and I did too with fatty liver, heart disease, cholesterol, diabetes and stroke. Nutrition is suffer with this. Nutrition suffer with this. Just because you know it doesn't mean you can do it. It doesn't do something, it does everything.

Dr. Hokehe Eko: 26:41

Absolutely. I love it. I think it's just so simplified. Let's just start with one thing. And even if you just pick one of the five areas that you just work on that, I've read lots of places like 30 days and you like solidify the habit. So what if you just, even if you just told yourself for the next week, do it a week at the time, if that's what works for you, but just one thing for a week at a time, anybody can do it, and it's even that you make it like a challenge with you and your whole family.

Dr. Vladimir Barayev: 27:11

You and the kid. But listen, the first one who falls off has to wash all the dishes for the next year, right? I think so.

Dr. Hokehe Eko: 27:20

I think so Really, I think so oh yeah, yeah. I think about my teenagers and the washing dishes saga. That's a good one. You see that happy jacket he's wearing Once he enters a room. With that happy jacket, everybody has to be happy and healthy just immediately they see him. That's right.

Dr. Vladimir Barayev: 27:40

Smiling yes, you lose less energy than frowning. Oh, absolutely, it helps On the outside. You have to feel better on the inside, no matter how you start it out.

Dr. Hokehe Eko: 27:51

Yep, you can share a smile. That's a gift that doesn't cost anything A smile, let's share a smile all over. So what's your one last tip for parents on kids, on how they can easily implement habits to change their lives, because really that's what we're talking about transformation. So what's your last tip for how they can do that?

Dr. Vladimir Barayev: 28:16

The last tip is all about starting small and staying consistent. We like to overwhelm ourselves with the full to-do list of life that we have to do. In reality, none of that is actually necessary. There are a few basic needs we have as human beings, and if you really slow your lights down and think about what those basic needs are, they will come back to the five pillars of health. In my eyes, I prioritize family, number one above all, then I worry about my community and my personal health, in no particular order. My personal health probably goes second, and then I worry about having a good community to live in.

Dr. Vladimir Barayev: 29:04

My personal health, I focus on the five pillars and I ask myself which of my five pillars have I not really kept up with that well, and what do I need to reestablish? What small things can I start doing today? Because the best time to start doing something is 20 years ago, but since you can't travel back in time, this second best time is right now. So think about one area of your life where you're unhappy and you're struggling with regards to health and say what's the smallest thing I can do today and repeat and then grow upon it to get the result that I want. Because, if you're given, the reason that these habits work so well is that they work on the power of compound interest. So if someone tells you We'll give you a million dollars today, or we'll give you a penny today and we'll give you double every day for 30 days, the value of that penny doubled over 30 days is worth more than a million dollars.

Dr. Vladimir Barayev: 30:10

I think it was like three or five, between three to five million dollars. I forgot what the exact math was. You can type it out in your AI engine and ask like, how much did it come out to? Or Google it. I think it was like three to five million dollars. You can charge multiple millions of dollars as opposed to just one million dollars. But that's what happens when you are consistent and you are multiplying the power. But each day that you're repeating a small thing, you are reinforcing into your mind, so the next day it's easier to do it, and the next day it's easier to do it, it becomes easier and easier to do more of it, and then you're going to start seeing the results of it in your body and your health. I think you only wanted one final thing. I decided to expound on that and make and say three final points. So thank you for indulging me in my very loquacious restocks.

Dr. Hokehe Eko: 31:00

Oh my goodness, that shows what an amazing and compassionate physician you are, and everybody in Staten Island and New York needs to find you. That's what I. That's my two cents to that one. So well, thank you so much for being on here and please tell our listeners how they can find out more about you.

Dr. Vladimir Barayev: 31:20

Well, if you want to find out more about Dr Vlad, there's a couple of ways to do it. So on my website that's www. sirivertownspeds. com, I have it. Instagram Facebook handle is at SIRivertownspeds on Instagram and Facebook.

Dr. Hokehe Eko: 31:37

OK.

Dr. Vladimir Barayev: 31:38

And also on my YouTube channel, which is also you type in SIRivertownspeds. These are the handles for the YouTube channel as well.

Dr. Hokehe Eko: 31:48

Wonderful. So, yes, please follow Dr Vlad and if you live in the area, go visit him. He's an amazing doctor. So thank you so much for coming on here and sharing your wisdom about the five, about the tiny habits that will transform your life. Really appreciate it and we're looking waiting for that book of yours about this the tiny habits and how it transformed your life, so so you can come back on here and tell us all about it.

Dr. Vladimir Barayev: 32:15

Yeah, as soon as I finish that book, I'll be right back here more than you get, as much as I possibly can. All the one of the things I plan on doing with my book is I really will consider just giving it away for free, because I want I want to just spread the message out as far as I can.

Dr. Hokehe Eko: 32:31

That's wonderful. So thank you again, dr Vlad. It's such a pleasure to talk with you and to do life with you as a fellow pediatrician, and thank you for the love and care you show to your kids that you take care of.

Dr. Vladimir Barayev: 32:46

I too didn't need to even appreciate life within you always, namaste. Have a wonderful day.

Dr. Hokehe Eko: 32:51

Yes, you as well. Okay, parents, see you on the next episode. Bye.