Embark on an enlightening journey with me as we unlock the secrets of a vibrant mind and uncover the vital role brain health plays in our lives. It's time to give our brains the attention they deserve, and I'm not just talking about feeding it the usual – today, we're exposing the hidden gems of brain-specific vitamins and the powerful effects of meditation. Dr. David R. Hamilton's findings in "Why Woo Woo Works" become our guide as we traverse the world of mantras and mindfulness, revealing their significant influence on sharpening our focus. Plus, keep your ears perked for a riveting conversation with a brain health expert who will further demystify the intricate workings of our most complex organ.
As we navigate through life's challenges, discover how embracing meditation and mindfulness can reshape your mental and physical fortitude. Stephanie Keith's soothing guided meditations and Hal Elrod's "Miracle Morning" philosophy demonstrate just how transformative a dedicated meditation practice can be, battling anxiety, depression, and dousing the flames of inflammation that burn within. But the wonders don't stop there; we'll also contrast the hustle of our daily American diets with the longevity secrets from the nourishing lifestyles of Okinawa and Italy. By incorporating practical stress-management tools like box breathing and sharing personal anecdotes on managing ADHD and anxiety, this episode is your personal invitation to a healthier, possibly younger, you.
Embark on an enlightening journey with me as we unlock the secrets of a vibrant mind and uncover the vital role brain health plays in our lives. It's time to give our brains the attention they deserve, and I'm not just talking about feeding it the usual – today, we're exposing the hidden gems of brain-specific vitamins and the powerful effects of meditation. Dr. David R. Hamilton's findings in "Why Woo Woo Works" become our guide as we traverse the world of mantras and mindfulness, revealing their significant influence on sharpening our focus. Plus, keep your ears perked for a riveting conversation with a brain health expert who will further demystify the intricate workings of our most complex organ.
As we navigate through life's challenges, discover how embracing meditation and mindfulness can reshape your mental and physical fortitude. Stephanie Keith's soothing guided meditations and Hal Elrod's "Miracle Morning" philosophy demonstrate just how transformative a dedicated meditation practice can be, battling anxiety, depression, and dousing the flames of inflammation that burn within. But the wonders don't stop there; we'll also contrast the hustle of our daily American diets with the longevity secrets from the nourishing lifestyles of Okinawa and Italy. By incorporating practical stress-management tools like box breathing and sharing personal anecdotes on managing ADHD and anxiety, this episode is your personal invitation to a healthier, possibly younger, you.
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Speaker 1:
Hey guys, welcome back to Updated AF. Collected the podcast, I am your host, megan Wirth, and to all of my new listeners and followers from all over the world, I want to welcome you here to the podcast. This is a podcast predominantly for women, but if you're a male listener, again, you're so more than welcome to be here. The podcast predominantly just focuses on women, women's health, entrepreneurship and just being a better version of yourself and creating the life that you actually want to live, because here at Updated AF, we do believe life is too short to be miserable. Today's episode, I have a good one for you. I have been, for the last couple of months, just really been focusing on brain health and I know that's kind of random, like it's something that we don't really think about too often. Right, we think about our health as in like I'm going to take vitamins, I'm going to go work out, I'm going to lose a few pounds or whatever we think of. You know when we think of health. But you know, I've been reading a lot of books on brain health and it's it's important that we treat our brain like we treat the rest of our body and a lot of people don't think about it. They don't take vitamins. Did you guys know there's vitamins for, specifically for your brain? Yeah, we'll get into that. Everything that we talk about on this episode. I'm going to link it in the show notes. You guys, I have a book here that I have read three times, cover to cover, and there's a chapter specifically on the benefits of meditation and what it does to your brain. Okay, we need to talk about this because I'm just like fascinated with, like I said, like I wish you guys can see this chapter. It is all highlighted, it up with like notes just all over the damn place. Like I could not get enough of this. I think I've read this chapter a few times and I was like this needs to be an episode. We need to talk about this, and also I am looking for somebody who knows more about brain health specifically. If there's a doctor or something like that, we can talk about this more. But as of right now, I have this book. It's called why Woo Woo Works by Dr David R Hamilton and if you haven't read the book, he is a bestselling Hay House author and he is absolutely amazing. This book has changed my life. Like I said, I've read this book three times. I have it on Audible just to have it in the background, because, working in my job, I'm traveling all over the freaking place and I love to have a good Audible book on repeat, and this is definitely one of them. So, guys, welcome back to the show. Let's get into it.
Speaker 1:
Welcome to the updated AF Collective podcast, where we celebrate the power and resilience of women. Join me as we dive into inspiring stories, engage in meaningful conversations and explore topics that empower women from all walks of life. I believe that every woman has a unique strength within her waiting to be unleashed. Whether you're an entrepreneur, a leader, a creative, a caregiver or simply on your own personal journey, this podcast is for you. Together, we'll share stories of triumph, discuss strategies for success and provide a supportive space for women to connect and grow. Get ready for real, authentic conversations that ignite your inner strength and inspire you to chase after your dreams fearlessly. Welcome to the Updated AF Collective. Okay, welcome back from that short little intro. Okay, meditation, okay, welcome back from that short little intro. Okay, meditation A lot of you probably have done it.
Speaker 1:
A lot of you probably do yoga. A lot of you probably just have those moments where you need to just sit, still be mindful of your breath, just taking a couple of you know in breaths, breathing in through your mouth, out through your nose, kind of thing, situations where really life just gets just to be too much. Right, we've all been there, you know, whether we actually sit with ourselves and actually meditate or we sit with a glass of wine, which is not the best way to do it, but you know there are coping mechanisms that we do that are unhealthy, but it it also kind of you can think of it as like a meditation sitting with a glass of wine, with, you know, just sitting on your couch, taking that sip of wine, taking a deep breath and then breathing out. Although we are breathing and we are being mindful, we're also consuming alcohol, right, so, and then, same with smoking, a lot of people smoke to cope with stress. You're taking that inhale in and then you're breathing it out. So, taking away the unhealthy habit and just focusing straight on the breath, I mean it's going to be one more healthy for you and two more beneficial.
Speaker 1:
So let's get into what meditation is. Meditation is something where you are completely not quieting your mind, you are being mindful of your thoughts, you're being mindful of your breath and you are focusing more on a mantra. And what is a mantra? So I'm reading directly from the book. You guys don't come for me. I'm reading from the book, please. I am like begging you guys. If you're into brain health, pick up this book. I will link it in the show notes. But this is what the definition of a mantra is and this is what you're going to replace that substance with. You are going to repeat to yourself this um like a mantra. But what is a mantra? A word, a mantra is derived from two Sankrist words a mana, mind and tra.
Speaker 1:
Tools are an instrument, so literally a mind tool. In Hindu and Buddhist traditions. A mantra is a sound, a word or a short phrase that intoned repeatedly during meditation or a prayer, a technique that's been practiced for thousands of years, so that um, you know how, like you've seen in movies, or if you are a practicing um yogi or somebody who does meditate a lot, that um is what is helping to keep your focus Right, and we'll get into what that is later. I would love to have somebody who is big into yoga to kind of talk about the meaning behind that, that mantra, but focusing more on that right and when you have something to focus on besides, like I said, smoking, alcohol a mantra. Alcohol a mantra. It does keep you a little bit more focused and it helps you kind of clear your brain.
Speaker 1:
I feel like a lot of people think that your brain can, you can't think of anything, you can't have any thoughts, you have to stay focused on just your breathing. But that's not true. That's why a lot of people give up. I think in this book it said a lot of people give up about after two weeks because they think they have it in their mind that like, oh, it's not for me, I can't do it because I can't clear my head. I'm thinking about the doctor's appointments that I have to make for my kids, or I'm thinking about what I'm going to be making for dinner. Those are fine things to think about. Okay, it's fine, notice it and then move on. Okay, you notice those things, but it's a practice, it's going to take time. Sometimes it's going to take a year. It might take you more. It might take you a long time. It might not take you a long time. Everybody's different. It's called a practice. People who have been doing this for 20 plus years still call it a practice. Okay, you, you don't have to have a clear mind, but it does help.
Speaker 1:
Like I said, the mantra having something to repeat and there's a lot of different types of mantras um, use it as a tool. Again, it's used as a tool. Also, I remember watching this documentary Um, it was actually a documentary that I watched and Wayne, dr Wayne Dyer, was um talking about how, again, like, everything's like a vibration, the universe is just one gigantic vibration and, um, our body obviously is, you know, we're just a vibrate. So, um, the mantra, um, you know, when we are repeating that in meditation, it puts out that vibration, so it is resetting us almost. You know, think about it when, um, you know, sound, the way it vibrates, water We'll think about our body is mostly primary water and when we are saying that on repeat, we're just kind of like we're vibrating, we're vibrating, we're resetting our body and it calms us. It's taking just all the stress away. You're resetting yourself.
Speaker 1:
It is so good just to kind of like sit back and reset yourself and that's what they do for, like people who are big into Reiki or energy healing and stuff like that too, like those sound bowls, I've never done the sound bowl thing. I've always wanted to do it. But the sound bowls is when you have somebody lay down and a person is using those. Like you have somebody lay down and a person is using those like crystallized sound bowls, and all they're doing is taking this like thing I can't think of the name of it and they're just creating sound with the sound bowls in there and the sound is supposed to help reset the person who's in meditations body. It's just calming their nervous system, their brain, everything. And when your body is in calm, you know in a calming mode, it, you know inflammation comes down, bloating everything. Just you're resetting it. You're just hitting the reset button.
Speaker 1:
I know I've said that a thousand times, but it calms yourself, down, your nervous system, everything just is just resetting. And I love that he said that, because in this book I know it doesn't. It doesn't say that in this book, but um, it just kind of correlates with what Dr Wayne Dyer said is like having that mantra and saying it over and over again. You're vibrating your body by making that noise over and over again and you're also having something to also focus on other than just what are you going to make for dinner. All those thoughts, right. So it definitely helps.
Speaker 1:
So how does meditation work on your brain? You need to work out your brain the same as you work out any muscle in your body, because working out your brain, keeping it young and healthy and we'll talk about all of um, you know your biological age and your chronological age a little bit later, um, in this episode but you need to keep it healthy it can significantly reduce your chances of getting dementia, parkinson's disease and even right now I feel like in a really, really busy world that we're in today, I think I mean I have this issue. I'm very forgetful. I just I'm always on go. I'm a single mom and I have a podcast, I'm writing a book. I'm just always always on go. I also work in real estate. It's like I'm very forgetful If I don't organize my thoughts by meditating and work out that part of my brain and it's called the dorsolateral prefrontal cortex.
Speaker 1:
I know it's a mouthful, but if you don't work out that part of your brain, you're just going to be a mess. And so it says when we work on a muscle in the gym, it becomes both firmer and larger and, as a result of neuroplasticity, the ability of the brain to adapt to its environment and change with experience. That's where your comfort where we talked about the comfort zone, guys. Something similar occurs when we work out a large region. So what is the dorsolateral prefrontal cortex? It is a large area of the brain involved in the self-control, our ability to manage our state and our concentration, and it also plays a role in our experience of positive emotional states like happiness and joy. Also, this is where we get those little dopamine hits of things that make us super duper happy, right? So also, it can come from a place of addiction, and we'll we'll get into that in just a second. So so, when we work out the dorsolateral prefrontal cortex through mindfulness practice mindfulness practices, obviously, just being mindful of your breath, you know, going into that type of meditation, just focusing on your breathing we become more in control of ourselves, better ability to manage our mental and emotional state and find it easier to access happiness.
Speaker 1:
Numerous scientific studies have confirmed this, so it has been proven over and over again. Multiple different scientific studies show that meditation does work. In doctors and psychologists, therapists are actually prescribing meditation, along with any other action that needs to be prescribed, because it does. It does work and we'll get into the benefits of you know, using meditation, as you know, a mechanism to a tool to help you, you know, slow the aging process down too, and that's another good thing too. So another study in 2013,. Researchers at the University of Montreal in Canada conducted a review of more than 200 studies involving over 12,000 people and showed that mindfulness meditation is an effective treatment for a variety of psychological disorders, but that it is especially effective for reducing depression, anxiety and stress.
Speaker 1:
Going back to what I was talking about with, therapists are actually doing this with their patients in office, and I know that when I was doing therapy and I was doing therapy via zoom, and one of the things that we always started off our session with was breathing, and it would only we'd only meditate for about five or 10 minutes, depending on how much time we had, but it always calmed me, it collected my thoughts, because I noticed like when I would do therapy and we would jump right into it Cause I had to go to marriage counseling back when I was married and jumping right into just talking about my problem, I know just like pissed me off, it just made everything 10 times worse. And versus like collecting my thoughts, calming myself down before talking about, okay, what's been bothering me or what I, what I actually need to talk about, what, what the problem is? And another study John Hopkins University researchers published a systematic review and meta-analysis in 2014 of 47 trials involving 3,515 participants concluded that meditation practices resulted in the significant reductions in anxiety, depression and pain. They also suggested that clinicians should include meditation practices as part of their wider treatment plan for optimizing mental health. So, again, the proof is there, guys, I have so many friends who suffer with depression, anxiety, and I get text messages all the time Like, hey, do you have time to talk?
Speaker 1:
Do you have a minute? I just need to vent. And I want to be that friend that like says, hey, why don't you just try meditation? And there's so many different types of meditation. I love the guided meditations and if you guys you guys remember Stephanie Keith she's been on the podcast before. She has an app, um, and if you download her app, she does have these amazing meditations on there and they're guided meditations. It does calm you down a lot.
Speaker 1:
Again, it's something that is going to take time. You might not feel the effects of meditation right away. Like the long-term effects. You are going to feel calm. Don't get me wrong. But in order for you to see a decrease in depression and anxiety, it might take a couple of weeks, it might take a couple of months, but I notice myself. When I fall off the wagon and I'm not meditating, I am not focused on my mental health and my brain health and I'm not mindful of it, I notice my anxiety comes back. And it's very, very important, if you do suffer from anxiety and depression, ptsd, that you make it a point every single day to just, even if it's only eight minutes a day, it just just be present with yourself in that moment.
Speaker 1:
I know the miracle morning if you guys have read that book. You guys have read that book. What is his name? Hal? He only does it for what is it like? Seven, seven minutes in the morning, 10 minutes in the morning, or something like that, every single day. He's been doing it for like years and it has completely changed his life, changed his mindset and his health. Because, if you, if you guys remember how I think his last name is Elrod, because if you, if you guys remember how I think his last name is Elrod, um, if you remember his story, he got really, really sick with cancer and obviously, along with his treatment.
Speaker 1:
You know, meditation really did help him physically in his body because it does decrease a lot of um inflammation. Inflammation actually can make you a lot sicker. If you have um high inflammation in your body, it can cause a lot of um disease. That's where you get lot sicker. If you have high inflammation in your body, it can cause a lot of disease. That's where you get dementia, that's where you get Alzheimer's, parkinson's. It can cause actual physical pain in your body. It can cause um what is it like? Liver failure? Everything, just it does a lot of bad things for your body. Everything, just it does a lot of bad things for your body. So when he got really sick, you know he made sure to meditate every single day. I mean, he's been doing it for years anyway, but meditation does help a lot with that because of the inflammation. So, even if you're not even a spiritual person, it goes beyond that. People have been doing this for thousands of years and, yeah, it mainly focused on spirituality.
Speaker 1:
I think before we were able to do blood tests, before we were able to do MRIs and scan people's brain to see what meditation actually does, people just wanted to be closer to themselves. They wanted to be closer to the universe. They wanted a deeper connection with their mind-body connection. They wanted to be closer to the universe. They wanted a deeper connection with their mind body connection. They they wanted, you know, to find inner peace. They were more connected with themselves. But now we have science that shows that it has a physical effect on our body. And, you know, back then, like I said, it was more spiritual. Now we have science that shows it can actually save your life and help you live longer. And, you know, take us out of our dis-ease because that's what disease is right, our dis-ease. Calm our central nervous system, calm our brain, actually help you through any type of addictions that you have, help you through any type of addictions that you have. They do this in AA. They practice meditation everywhere.
Speaker 1:
We've only been doing this. Actually, I can't remember we haven't been practicing meditation here in the States for very long because it was considered, quote unquote, like woo, woo and something that wasn't considered like scientific or something that can't be, that couldn't be proven to do anything. You know, like the placebo effect kind of thing. We, we just as of what, like a couple, I don't know, like 30 years don't, don't quote me. But the placebo effect? Right, it was just, it was all made up. Well, now all of these studies are coming out. That's saying, no, like your brain, actually can one heal itself. We just have to come back to ourselves and meditation helps with that. So, for all myox, we get our facials, we get our um, you know, our skincare. How does meditation slow the, so the aging process? Um, a lot of people thought it was because, again, going back to inflammation, inflammation actually ages you a hell of a lot quicker.
Speaker 1:
So the junk food that we eat, the shit food that, especially here in the US, we have crap food, I mean, the standard American diet literally is an acronym for sad, sad diet. Right, our food here sucks. And I lived in another country for two years and I lived in Japan for two years and the food was, yeah, it was less flavorful in my personal opinion, but I was so used to artificial, just junk food that, um, you know, eventually I got living in Japan, I got used to like the more healthier food. Everything was more fresh. Um, probably a hell of a lot better for me versus the shit that we eat here, which causes a lot of bloating and inflammation, which then again. In return, the stuff we put into our body causes a lot of inflammation, then becomes a disease, right? So that whole saying disease-free, symptom full. Eventually those symptoms become a disease. So a lot of Americans are walking around disease-free but symptom-full bloating, inflammation, heartburn, body aches, headaches, migraines because of the shit that we're putting in our bodies.
Speaker 1:
I'm not saying anything negative about any of you guys. I do it too. I feed my daughter junk food. It is what it is. We live in a fast-paced world and sometimes I have to freaking stop off at Chick-fil-A. I have to stop off and grab her something to eat really quick. I drink my Starbucks every damn day. I'm not saying it's like we all have the problems. What I'm saying. We all have it, but to counter it, we need to make sure that we're also taking care of ourselves. Okay, that's what I'm telling you is like. So I'm.
Speaker 1:
Before we get into the aging process, I've been taking these brain vitamins, which is really really helpful and especially as calm me down has actually helped my meditation practice, cause I have really bad ADHD and so this really does help me calm down in meditation. I am not I'm not getting paid for this, this is not an ad. But I've been taking this. It's called Onnit O-N-N-I-T, it's called Alpha Brain and it's black label. It's a little pricey. You can buy it on Amazon. It's $100 a bottle. But I'm telling you it has calmed me down a lot. I'm able to focus a hell of a lot better since taking these vitamins and it's all organic and I'm telling you it's just, it's supposed to be just specifically vitamins for your brain, and anything that is going to help my brain is money well spent. You know, it's one of those things pay for it now or pay for it later. And I rather pay the a hundred dollars a month and have to pay a high medical bill later because the you know crap that I'm feeding my brain is probably no good. So might as well give it something good, right? So meditation, vitamins and lots of good books. So meditation, vitamins and lots of good books. So slowing the aging process.
Speaker 1:
One of the measured effects of meditation is that it can reduce inflammation, which plays a significant role in aging. Also, the telomeres. What is telomeres? Telomeres are those little strands of DNA inside of your body. So what this book says about telomeres is really, really interesting.
Speaker 1:
Telomere length is considered one of the most accurate indicators of a person's biological age, and longer telomeres are indicative of a lower biological age. Essentially, we have two ages our chronological age, which is the number of years we've been alive, and our biological age, which is the effective age of our body. So biological age is like those people that you see at the gym that look like they work out seven days a week, 24 hours a day, eat only like the best of the best food, organic, and probably just live their best life and take all the vitamins and supplements in the world, and they probably have the best, you know, like they could be like 80 years old, but they have a biological age which their body is probably like 30, you know. And then there's the rest of us who, like me, 36 and probably you know. Well, knock on wood, I probably have the body of like a 45 year old, but I'm trying to change that Right. So again it's you know, we're, we're doing better, we're doing better and we can, we can, slow that aging process down by meditation. So, um, they do say that. You know, we can reverse it. It is reversible, but you have to, you know, use meditation as a tool, but you're going to have to switch up your diet. We're going to all have to start taking brain vitamins. We're all going to have to start, you know, being very, very mindful of the stuff that we're eating and work out just be be better.
Speaker 1:
I also read in this book that, in order to slow the loss of your telomeres down, that, um, having a slower, like slower breath, work in your meditation, um, like so, taking slower breaths and for me that could mean, uh, box breathing. Box breathing actually helps me a lot, cause I suffer from, like I said, I have really bad ADHD. So having ADHD makes me tend to panic, overthink things, blow things out of proportion, and so when I do feel like I'm about to have a panic attack, box breathing actually calms me down a lot too, and apparently I think it helps keep you younger. So if you are just wanting to have that practice of meditation, box breathing can really really help box breathing. All it is is just breathe in through your nose for four seconds, hold it at the top for four, release it through your mouth for another four, hold it there at the bottom and then repeat breathe in four seconds through your nose, release out through your mouth for four seconds, but make sure you hold it at the top, hold it at the bottom, and it does calm me down. Apparently, that also helps you have a younger biological age, just slowing down your breath, and I was thinking it actually makes a lot of sense because you know a lot of us in today's age. I feel like I can't speak for other people, but I have a very fast paced life and I know I mentioned that earlier I have a very fast paced life and I feel like and it's been proven anybody who has a really fast paced life tends to age quicker. We die quicker, um a shorter lifespan versus other countries.
Speaker 1:
And there was a show on, I think it was on Amazon Centennials. This guy went around to all these countries, like Okinawa, which is where I lived for a couple of years, and a place in Italy, I think a couple other places too, where these people were living to be a hundred years old. But they, their lifestyle was so slow and their life it was just simple, right. They weren't keeping up with anything, they gardened, you know which is really good for your brain, just having a slower lifestyle. They didn't commute to work, they were just living this simple life, and so they were living to be 100, 100, 102 years old just because they had this slow lifestyle. Well, here in the States we're commuting to work every day, we're just always on the go. Our kids are in freaking 50 damn sports and like we're rushing everywhere we're. We're living a fast paced life and it's aging us and it's all showing on our faces.
Speaker 1:
And taking a minute to to go to yoga, to meditate, to slow down and to work out our brain to organize our thoughts can reverse signs of aging. You know, it can reverse the signs of, um, what's going on in our body Again, that whole symptom full thing. It can take the inflammation that we have in our body and just take it away, calm our central nervous system, calm our stress, our depression, our anxiety, and just calm ourselves down. And when we calm ourselves down, we are doing our brain a service by letting it know we are not in fight or flight mode right now. We are in, we are safe, we are calm, everything is okay.
Speaker 1:
And sometimes I need to remind myself that too, cause, like I said, if I fall off the wagon and I'm not doing my meditation and I find myself like going down a dark place, like in my head, I'm like, oh, my gosh like why? Why do I feel depressed? Why am I feeling like this? Why am I having my sad girl day? You know like I'm like, wow, when's the last time I took a walk outside and just without? You know like, without, just like music or anything, you just walk and just listen to nothing and cause. That can put you in a meditative state too and just focus, just focus on trees. That's a way you can meditate too and just listen to your breathing. Or go to a yoga class or just lay on your floor for just 10 minutes and breathe.
Speaker 1:
And again the book says if the book says it must be true, right, it's written by a doctor. The book says you don't need to just clear your brain If you're having those thoughts. It's okay to have thoughts, okay. It's okay If you're thinking about your kids, it's okay. If you're thinking about what you're going to be making for dinner, it's okay. Don't give up. Be like, okay, all right, so I'm thinking about this, okay. And then you move it along and then I'll be like go back to my breath. That's what I tell myself. I'm going to go back to my breath. And then sometimes I'll be like, oh gosh, I forgot to book, that appointment, go back to my breath and, like I said, like the book said, a lot of people give up on their meditation because after two weeks they're like F it, I'm done, I can't do it, it's not for me. That's not a reason to quit. You have to practice it. That's why it's called a practice.
Speaker 1:
I love the book Eat Pray Love because if you've read Eat Pray Love, it's the best book ever written. It's literally a memoir about Elizabeth Gilbert. How she completely changed her life and she goes to India and she goes on this meditation retreat in India and she talks about how she specifically, just cannot clear her brain and she just wants to give up and she can't clear her brain and she's, she's skipping out on meditation, right, Because she just she can't get there. And, um, she makes a comment about you know, like, oh, I hate it, like I hate it Cause I can't do it. But then you know, somebody talks her back into it and and eventually it takes her a while but eventually she, it just clicks where she's able to clear her brain and you'll get there too. Okay, so if, if Elizabeth Gilbert can do it, we can all do it.
Speaker 1:
Anyway, I'm rambling on. That's a good book too. You pray, love, but this book why works? I highly recommend it and it's amazing Also, these vitamins it's called on it. And it's amazing Also, these vitamins it's called on it O, n, n, I, t and I will link it in the show notes. Okay, guys, if you guys love the episode, if you're getting anything from it, please leave a rating, leave a review, follow, subscribe, whatever do the things. You can follow me on Instagram and I'll yeah, everything's in the show notes. Just go there. Please feel free to reach out if you have any questions, but I love you guys so so much. That's our episode for this week and I hope you guys have a really, really good weekend. Love you, bye.
