159. Do This During the Holidays

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Hey everyone.

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Welcome to the elemental Evan podcast.

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This is your host, Evan Roberts.

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And on this show, I break down

complex health topics from a

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simple and holistic perspective.

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On today's episode, we are going to dive

into all things, navigating the holidays.

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I'm going to share my favorite

tips and tricks for kind of staying

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on track with some of my health

practices and not getting too

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carried away during the holidays.

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These are going to be some very simple and

easy tips and tricks that you can apply.

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To your own holiday experiences

to make sure, um, that you're

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not getting too far down.

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Uh, the path of.

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You know, these massive meals

and, uh, really delicious

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drinks and all of that stuff.

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So anyways, that's going to

be what today's topic is on.

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But I wanted to take a quick moment.

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And talk a little bit about immune

health, just because everyone

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that is around me is getting sick.

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I'm seeing like tons of

people just left and right.

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Uh, coming down with some really

actually like serious sore throats and

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colds, uh, some really nasty stuff.

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So.

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Really just wanting to take a moment and

talk about some immune health quickly

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and give you my top things that I'm

doing to really boost my immune health.

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So starting with my number one.

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Go-to when it comes to immune

health is going to be colostrum.

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For those of you who are unfamiliar

with claustrum claustrum is the very

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first milk that is produced by mammals.

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I believe all mammals within

the first like 24 to 48 hours.

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It is the building blocks of building

here, immunity and, you know,

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diversifying the microbes in the gut.

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Uh, it's just some really powerful stuff.

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And personally, I have not gotten

sick at all, except for a quick

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like food poisoning that happened,

uh, just a couple months ago.

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So unrelated to.

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What's been going on here recently.

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And the only thing that I've really

changed is I added in claustrum and

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I've been around a ton of sick people

and I just haven't gotten sick.

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Of course I have other practices, but.

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To me, it is truly one of the

best things for immune health.

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And that's what I personally

take it for at the moment.

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So highly, highly recommend

getting some claustrum.

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I really love the claustrum at tri armor.

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They just have super high standards.

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Hence why I go with them?

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Uh, all of, most of all the stuff I'm

going to mention right now is going to be

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in the show notes with a discount code.

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So feel free to check it out, uh,

that we can at least see the link

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and find out where it's all at.

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But that's definitely my number one.

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Go-to.

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Um, aside from that, I would also

be including a lot of vitamin C,

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which is kind of the obvious answer,

but I really like to get it from a.

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Kind of like a whole food source.

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So I have found some camu camu powder.

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There's also like camu camu

with a Serola cherry powder.

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These are just really potent.

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Uh, foods with high levels of vitamin

C actually common camu berries are

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I believe the highest amount of

vitamin C that we know of in any food.

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So these are really great ways

of getting our vitamin C in.

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And I'll usually pair that with

a green juice from Organifi,

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which already is going to have

some really great stuff in it.

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Like Maringa, uh, it's gonna have

some spirulina in it as well.

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It's going to have some ashwagandha,

so some super beneficial things

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already going on in there.

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So I'll kind of combine those two.

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I like the flavor of it, but that's

just a way of also boosting the mold.

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Um, the immune system I'll do that.

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Like, I don't know, maybe

three, four times a week,

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depending on how I'm feeling.

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And then I, I'm also throwing in a

bunch of spirulina and chlorella.

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That's just for the additional

minerals and vitamins, as well as

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trying to cleanse the body with

the high levels of chlorophyll that

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is contained in those micro-algae.

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So that's spirulina and chlorella, which

those ones are coming from energy bits.

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Those are the ones that

I prefer personally.

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Uh, feel free to look around, but like

I said, these are the top ones that I

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have found that have worked best for me.

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And then on top of that, yes, definitely

get out, get as much exercise as

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you can, which I know is difficult

because if you're in the Northern

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hemisphere, it is cold right now.

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And it's not very fun to get outside

and go for a run or a walk or whatever

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it may be, but it is very beneficial.

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And if you have access to a sauna,

absolutely get in there as well.

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Make sure you're staying hydrated.

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And, uh, if you do have a good pre and

pro and post biotic that you can add.

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Add into the mix.

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Definitely do that as well.

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We got to remember that 70% of our

immune system actually over 70% of

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our immune system is in the gut.

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So it really is beneficial for us

to take care of our gut health.

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Hence, why I'm.

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You know, hammering on the claustrum

and the probiotics, uh, definitely are

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going to be super beneficial as well.

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Make sure you're making it, you're

eating your fermented foods.

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That's going to have some beneficial

pre and probiotics there as well.

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So, Those are just a couple of the

things I've been doing right now.

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I don't want to overload your plate.

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Uh, but I will throw one last little

item in there and that is Turkey tail.

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Uh, Turkey tail is a.

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Functional mushroom a medicinal mushroom.

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You can find it in a tincture form

typically, uh, or a powdered form,

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whichever form you find it in.

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Um, I'm just trying to find

a really high quality source.

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So like rainbow mushrooms, that's

rainbow without a w at the end.

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Uh, four Sigmatic.

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That's another one own mushroom.

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That's what I've been trying recently

and actually really like that one.

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So anyways, those are going to be the

things that will really help boost

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your mince immune system at the moment.

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And yeah, just try to stay

healthy, get a lot of sleep.

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Of course.

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Um, you know, do all the, all

the health practices that we talk

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about on this show are going to.

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Some way or another help

out with your immune system.

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So definitely give that a try.

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Um, yeah.

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Now let's get into the show.

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So since the holidays are

right around the corner.

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It obviously makes sense that we go

ahead and kind of figure out some tips

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and tricks for navigating the holidays,

because it's very easy, obviously to

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overindulge on a lot of the goodies

that we have around this time of year.

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And, you know, honestly, I really just

wanted to start this whole podcast

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with a rule or a general rule of

thumb, which is called the 80 20 rule.

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So if you haven't listened to this

show before, and you're new to

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this rule, then it's very simple.

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80% of the time you want to eat as

clean as possible, and then allow

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yourself to have this 20% where.

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You can go out and have the food that

you know is not good for you and is

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really not going to be doing any benefit

for you, but it's that 20%, right?

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It's.

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It's the smaller allowance.

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Um, you know, it allows us to

be in a more social setting.

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If you're super strict with your food

and what you're eating, uh, that 80%

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of the time it might restrict you from.

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Going to certain places with your

friends or whatever it might be.

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And, you know, we really don't

want to have that issue arise.

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We want to still be able to enjoy

time with our family and friends,

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even if they're not into all the

health practices that we are.

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So that 20% is really just allowance.

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Right.

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And allowance for you to go enjoy.

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And that's what these holidays are.

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They're the 20% right.

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Of course we can overdo it.

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And there can be a ton of

holiday parties around this time.

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And, you know, instead of just like

one day being a holiday, you might

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have a full week where you're just at

parties and, you know, eating the foods

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that you probably shouldn't be eating,

drinking the drinks, you shouldn't

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be drinking, all that good stuff.

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So.

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What I wanted to say is if you just

have like, you know, One or two

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Christmas parties here or there.

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Not a big deal.

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Like that's easily, your 20%.

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If you're staying clean most of

the time before the holidays, then

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this is your allowance right now.

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Like, feel free to enjoy

the food that you're eating.

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Like, you know, don't stress it too much.

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This is truly a time where

you shouldn't be worrying too

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much about what you're eating.

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Um, really, I just think this

is a time for us to relax and

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enjoy the people we're around.

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And, uh, we shouldn't be like, you know,

really worrying about the food that we're.

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We're eating.

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Especially since it's just

going to be one meal, which is

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another really good point here.

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If you eat one bad meal, it

does not make you unhealthy.

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And if you eat one good meal

that does not make you healthy.

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So don't stress about it.

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If you're having like one dinner

here or there, that's not super

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good for you, that's totally okay.

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You have a ton of time to make up

for that, and it's not going to make

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or break, you know, your healthy

eating habits that you've developed.

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Right.

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It's simply just one time.

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So really sticking to that 80

20 rule and just understanding

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that look, this is a time.

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Time for gatherings and kind of

eating more than you probably should.

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And a lot of the stuff that

you shouldn't be eating.

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But I will say that if you are.

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You know, eating these foods and you

just feel really gross after eating

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them, or, you know, you still want to

like, kind of have some movement or

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do something to help kind of counter.

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Uh, the food that you're eating.

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I would highly recommend going for a walk.

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Like let's just keep it simple here.

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You can do this with

your family and friends.

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Uh, after you eat a meal, you

guys can all go for a walk.

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It's very simple.

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Obviously you can still have family

time and, you know, still be able

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to connect while going for a walk.

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And if you pair this with, you know,

after eating a meal, it can really help

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in terms of, you know, your blood glucose

levels and insulin spikes, all of that.

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When you're able to go walk and kind

of utilize some of the food that you're

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eating, that's really going to help

with, uh, the blood sugar levels.

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So definitely going for

a walk is ideal here.

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And, you know, it's something that

like, after eating a meal, you don't

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have to go run and do a crazy workout.

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Like.

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Uh, walk is very calm.

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You can do with people.

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It's enjoyable in my opinion.

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And, uh, I think it's a really

easy addition to holiday parties.

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So if you are eating food and he just

felt way overstuffed, or do you feel

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nasty or whatever it is like, absolutely.

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Grab a buddy or grab a whole

family and go for a walk.

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And then number two would

definitely be portion control.

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So of course.

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You're in the holidays, you're going to

want to eat, you know, some delicious

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food and sometimes it might be huge

quantities of it, but you can do a

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very simple practice, which is to

simply just portion control your plate.

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Right.

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You can try everything

that is out on the table.

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But keep your portions very small, right.

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And just have a decently sized plate.

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Like nothing too massive,

nothing too crazy.

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And that way.

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After you eat that,

try to eat slow, right?

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Like chew your food.

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Really?

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Give it time.

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I be like intense, uh, sorry.

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Uh, mindful with your eating, you

know, put a lot of intention into

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it and then also give time, right?

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Like after you eat a meal, give

some time, like, don't go straight

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for seconds, like wait for 10 or 15

minutes and see how the food settles.

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Like maybe it settles and you

feel completely full and you

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don't want to eat anymore.

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Uh, cause a lot of the

times we just eat so fast.

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You know, we load our plates up

and by the time we're done eating,

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we're like way over stuff because

we didn't listen to our body.

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We didn't give our body enough time to.

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You know, understand that it's full.

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So really one of the best things to

do is just take it easy on the plate.

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You don't have to go crazy with how

much you're putting on your plate.

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You can try everything, but

have smaller amounts of it.

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And then give a little bit of time

between when you finish your plate and

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going back for a second, if going back

for a second at all, and also just making

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sure to chew your food more thoroughly,

that's going to help slow down.

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The eating process, right.

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So those are going to be a few tips for.

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Really kind of watching the

food and helping it digest.

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But one of the other things that

tends to be very common around the

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holidays is, you know, drinking

a little bit too much alcohol.

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And honestly, We already

know alcohol is bad.

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Like I'm not, we don't need to

like go on a huge rant about this.

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Like it's very well understood.

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Uh, but of course people

are going to drink, right?

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Like it's a very social thing to do.

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And, uh, you know, a drink

here and there is not going

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to be the worst thing for you.

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Uh, you know, of course it can be

overdone, but I will definitely

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say, you know, Less is definitely

going to be better for sure.

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You know, like if you go out and you have

a drink or two, like that's going to be

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much better than three, four or five.

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A of course there's all these different

stats you can look at in terms of,

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you know, like, depending on how many

drinks you have, you, you, you're

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supposed to get like a certain amount

of time before you go to sleep.

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And, you know, you're already kind of

like eating, not super healthy foods.

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And so now your liver is

like processing a lot of.

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Uh, that stuff, and then you're

having the alcohol come in and then

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your liver has to take care of that.

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So, Of course having less alcohol

is 100% going to be better.

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I'm not saying you have to completely

not drink any at all, but if you

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are looking for a way to stay just

completely sober over the holidays.

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My top recommendation is

probably going to be like kava.

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I, in my opinion, cava is one of

the best, uh, alcohol alternatives,

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because it really does provide this.

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sOcial lubricant.

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Right.

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So it really kind of opens you up,

allows you to still kind of have that

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feel where you're like bonding with

people you're more open and able to talk.

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And, you know, things are like,

conversations are just flowing

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better, which of course can be a

really nice time around the holidays.

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Uh, so cava for me has been

one of the best things to try.

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Uh, in, in that sense, there are

other products out there like HIO kin.

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These are other, uh,

non-alcohol alternatives.

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And I do enjoy them.

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Uh, HIO is a pretty good one.

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If you drink a few of those, you will

start to feel what they call the float.

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And that's just kind of like an uplifted

feeling once again, that social aspect,

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but Kaba or, you know, one of these

HIO or, uh, other alternative drinks

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can be a really great option as well.

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Um, there's tons of different

companies out there now.

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There's a true cava.

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There's new brew.

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Uh, HIO, like I mentioned,

kin all these different kinds.

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So if you are trying to stay sober, I

would recommend those ones because you

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can still kind of get a little bit of

that social feel without having to.

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Obviously deal with the repercussions

of drinking too much alcohol.

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Uh, which we know can

obviously not be super fun.

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So.

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Definitely watch the alcohol watch

how much you're intaking, if you

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don't want to have any at all,

look at some of these alternatives.

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And also this is going to be, uh, second

to last tip here is going to be to try to

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sleep as well as you possibly can, which

I know is going to be difficult because

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you're probably going to be out late,

but do your best to get some good sleep.

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Um, especially as you get closer, like for

example, if you have some time off, uh,

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between the holidays and then going back

to work or school or whatever it might be.

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Uh, you know, it can be really

easy to just completely throw

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away our sleep schedule.

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And then when work or school starts

up again, it's very difficult for

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like the first three days to get back

into that sleep cycle and, you know,

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get out and get to work or school.

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And it just kinda makes for

some really rough mornings.

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So.

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If you are staying out late during

the holidays, when you get at least a

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: 00:15:35

couple days out from going back to work

or school, You might want to try to

311

: 00:15:40

actually wake up close to the time that

you have to wake up for school or work.

312

: 00:15:44

If it's pretty early in the morning,

that way you're kind of priming your body

313

: 00:15:48

and getting ready for what's to come.

314

: 00:15:50

You know, definitely when you wake up

in the morning, Go outside and get some

315

: 00:15:55

sunlight on you or open up a window

so that sunlight can, uh, come through

316

: 00:15:59

and really get into your eyeballs.

317

: 00:16:01

Get onto your skin.

318

: 00:16:03

That's going to help set your circadian

rhythm, which is your internal clock.

319

: 00:16:06

So all of these things are going to

be good hacks for trying to get back

320

: 00:16:10

to it when the holidays are over.

321

: 00:16:12

Um, which I know once again, it's super

difficult, especially like with, you

322

: 00:16:17

know, we're going to have new years.

323

: 00:16:18

A lot of people are gonna stay

up to 12 o'clock at night.

324

: 00:16:20

So it is difficult to do,

but do your best job as well.

325

: 00:16:24

Getting some good sleep is going

to really boost that immune system,

326

: 00:16:26

which as I mentioned earlier in the

podcast episode, Is super important,

327

: 00:16:31

especially around this time.

328

: 00:16:33

But last.

329

: 00:16:35

Topic that I want to cop.

330

: 00:16:37

Uh, sorry that I want to cover.

331

: 00:16:39

Here is probably the most important one.

332

: 00:16:43

That is your connection

with your community.

333

: 00:16:46

So of all the things that I've

spoken about from the food to the

334

: 00:16:49

alcohol to try and to still be

active and sleep and all that stuff.

335

: 00:16:52

I mean, it's, it's extremely important,

but this might be the most important.

336

: 00:16:58

One of them, all which is

just fostering a really.

337

: 00:17:01

A strong connection with your

community because as we know.

338

: 00:17:06

If we look at blue zones and I

believe it was a study by Harvard.

339

: 00:17:10

I want to say, I can't

remember which one it was.

340

: 00:17:12

It's like one of the longest studies

they've done, especially on longevity.

341

: 00:17:16

And what has been, you

know, a common theme.

342

: 00:17:19

There is a really strong

sense of community, right?

343

: 00:17:23

Like having good friends and good family

and people you can rely on and confide

344

: 00:17:28

in and you know, really the holidays,

if anything, at all, they're really

345

: 00:17:33

just a moment for us to connect with

our family, with our friends, our loved

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: 00:17:37

ones, and just have some quality time.

347

: 00:17:40

Right.

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: 00:17:40

Like, of course gifts are great.

349

: 00:17:42

And the food's great and all that stuff.

350

: 00:17:44

But at the end of the day, like time truly

is just the most important and value.

351

: 00:17:49

Uh, valuable thing that we have.

352

: 00:17:51

And so when we have this time off to spend

with our family, our friends and our loved

353

: 00:17:56

ones, like really don't waste that time.

354

: 00:17:59

Enjoy it try to be as present

as possible, stay away from

355

: 00:18:03

social media and your devices.

356

: 00:18:06

And, um, you know, just really try to

enjoy the time with your family because.

357

: 00:18:12

Not to get like super morbid here, but of

course, like all of our time is limited.

358

: 00:18:16

You never know when you're going

to see these people again and have

359

: 00:18:19

like a good conversation with them.

360

: 00:18:21

So, Take this time really

enjoy and connect with people

361

: 00:18:26

deeply have good conversations.

362

: 00:18:28

Like let them know that you love them,

give them hugs, give them love, give

363

: 00:18:32

them all the good stuff, because for

real, like, you know, it's a new year.

364

: 00:18:36

There's a lot to come and you know, of

course there's going to be ups and downs.

365

: 00:18:39

And, um, you know, some of the people

literally just might not be here by

366

: 00:18:44

the next, uh, by the next holidays.

367

: 00:18:46

And sorry, like I said, I really don't

want to get to more of it on this show.

368

: 00:18:49

Um, I wasn't like intending for

that, but I think it's very important

369

: 00:18:52

for us to keep that in mind.

370

: 00:18:54

And also to just, um, really understand

that, you know, That the everything

371

: 00:18:59

is temporary and we really do need

to respect the time that we have.

372

: 00:19:03

That's why time is so valuable.

373

: 00:19:05

Uh, so please connect with your

community and, uh, you know, if you

374

: 00:19:10

took anything away from this episode,

I hope it's that it's it's to connect

375

: 00:19:13

with your community because that really

does create longevity for some reason.

376

: 00:19:19

I mean, we don't know why, but it

absolutely does increase longevity.

377

: 00:19:22

So.

378

: 00:19:24

If you could do anything, just

connect with those around you and

379

: 00:19:28

create a strong community with them.

380

: 00:19:30

So that's going to be the last thing here.

381

: 00:19:33

Um, once again, I'll go ahead and just

do a quick review of everything here.

382

: 00:19:38

So starting off with the 80 20

rule, don't be too hard on yourself.

383

: 00:19:42

If you eat some bad food right now, it's

not going to like break your whole year.

384

: 00:19:48

Okay.

385

: 00:19:49

It's just a couple of

meals here and there.

386

: 00:19:50

It's not going to make you an unhealthy

person, just like a couple healthy.

387

: 00:19:53

Healthy meals.

388

: 00:19:53

Aren't going to make you a healthy person.

389

: 00:19:55

So after the holidays, we can always get

back out there and you know how those new

390

: 00:20:01

year's resolutions and all those things.

391

: 00:20:03

But right now.

392

: 00:20:04

Enjoy is it that 20% of the time?

393

: 00:20:07

And then of course, if.

394

: 00:20:09

You're eating a ton of food and you

aren't feeling super good or you just

395

: 00:20:13

want to be active during the holidays.

396

: 00:20:15

Go for walks.

397

: 00:20:16

Walks are a great way.

398

: 00:20:17

You don't have, they're

not a huge commitment.

399

: 00:20:19

Um, you know, it's not like.

400

: 00:20:20

You're going to have to bring running

shoes over to people's houses.

401

: 00:20:23

Like you can literally just go for a

nice walk, especially if you pair it

402

: 00:20:27

with, after a meal that can be super

beneficial for your blood glucose levels.

403

: 00:20:31

And then if you are someone who

overloads the plate, which is

404

: 00:20:35

something I'm definitely guilty of.

405

: 00:20:37

And something I have to be so

mindful of every single time.

406

: 00:20:40

Then really work on portion

control, chew your food slowly.

407

: 00:20:45

Okay.

408

: 00:20:45

That'll give time for your body to digest.

409

: 00:20:47

Digestion actually starts

in your mouth, right?

410

: 00:20:50

Like you were.

411

: 00:20:50

The act of chewing is

breaking down the food.

412

: 00:20:53

So the more chewing you do the less

work on your stomach in digesting.

413

: 00:20:59

And, uh, also give a little bit of

time between finishing your plate and

414

: 00:21:03

then going and getting a second plate.

415

: 00:21:06

Uh, let let that food settle

and really listen to your body.

416

: 00:21:10

Also watch the alcohol.

417

: 00:21:11

Remember, um, one alcoholic

beverage is definitely better

418

: 00:21:15

than 2, 3, 4, 5, or however many.

419

: 00:21:18

Um, so really try to limit how much

you're consuming and if you're looking

420

: 00:21:22

for alternatives, like I said, cava

is probably my number one go-to, uh,

421

: 00:21:27

after that would be something like HIO.

422

: 00:21:30

These are all non-alcoholic

based alternatives that still

423

: 00:21:33

give you a social aspect.

424

: 00:21:35

Uh, so you still kind of get

that social lubricant going.

425

: 00:21:39

Um, personally, I do love brands,

like true cava and new brew.

426

: 00:21:43

I think they're really, really good.

427

: 00:21:44

And, um, yeah, you actually feel the

social lubricant, which is awesome.

428

: 00:21:49

And.

429

: 00:21:50

In terms of our immune health and getting

back to it when we have to go to school

430

: 00:21:55

or work or whatever it is, Um, definitely.

431

: 00:21:58

Make sure you're sleeping.

432

: 00:21:59

Well, really try to prioritize it.

433

: 00:22:01

I know you're going to have some late

nights and that's totally fine, but on

434

: 00:22:05

the in-between days, make sure you're

trying to get the best sleep possible.

435

: 00:22:09

Uh, especially when you're getting

closer to going back to work or

436

: 00:22:12

school, make sure you're trying

to wake up closer to that time.

437

: 00:22:15

So you're not just totally wrecked

on Monday or whatever day you're

438

: 00:22:19

getting back to work or school.

439

: 00:22:21

And.

440

: 00:22:22

I believe that's it, except

for connect with family.

441

: 00:22:26

So that's the last one.

442

: 00:22:27

Yeah.

443

: 00:22:28

Connect with your family.

444

: 00:22:29

Uh, your friends, your loved

ones create a strong community.

445

: 00:22:32

Uh, once again, that is a very common.

446

: 00:22:35

Uh, thread among longevity and

community, sorry, communities that

447

: 00:22:40

have, uh, you know, very long lifespan.

448

: 00:22:43

So.

449

: 00:22:44

Definitely making sure that

we are connecting with our

450

: 00:22:46

family is going to be huge.

451

: 00:22:48

Um, and with our friends and our loved

ones and really just making sure we're

452

: 00:22:51

as present as possible with the time that

we have, uh, with the people around us.

453

: 00:22:56

So.

454

: 00:22:57

That's going to do it for today's episode.

455

: 00:22:59

Happy holidays.

456

: 00:22:59

Y'all um, I hope you enjoyed this episode.

457

: 00:23:02

Hopefully these tips and

tricks were beneficial for, uh,

458

: 00:23:05

anyone who needed to hear them.

459

: 00:23:07

And.

460

: 00:23:08

Please stay tuned for the

next few episodes coming out.

461

: 00:23:13

I have some really amazing

guests coming on the show.

462

: 00:23:16

Um, I actually have Andy

NYLO from Alli Tura.

463

: 00:23:20

He has returned to the show.

464

: 00:23:22

I'm actually, no, sorry.

465

: 00:23:24

He just did an Instagram live with me.

466

: 00:23:25

So this is his first time on

this show and it was really,

467

: 00:23:28

really cool to have him back on.

468

: 00:23:29

So, um, keep your eyes peeled.

469

: 00:23:30

That'll be coming out next

Wednesday and, uh, honestly all

470

: 00:23:34

just thank you for tuning in.

471

: 00:23:35

It means so much to me.

472

: 00:23:37

I'm so happy to be here, speaking

with all of you and, uh, hopefully

473

: 00:23:41

providing some value on these holidays.

474

: 00:23:43

Um, I'm sure a lot of you already

knew these things, but maybe it

475

: 00:23:46

was at least a good reminder.

476

: 00:23:48

And, uh, you guys know the deal.

477

: 00:23:50

Um, if you haven't already subscribed,

please subscribe to this podcast on

478

: 00:23:55

whatever platform you're on that way

you don't miss any of these episodes.

479

: 00:23:59

Um, also please leave a rating and review.

480

: 00:24:01

If you're on apple podcast, you can

actually leave a written review,

481

: 00:24:04

which I love to see, uh, feel

free to follow me on Instagram.

482

: 00:24:09

Reach out to me on there.

483

: 00:24:10

Ask questions.

484

: 00:24:11

Uh, you know, if you have any ideas for

a show that you want to hear more on,

485

: 00:24:15

then please go ahead and do that as well.

486

: 00:24:18

Uh, feel free to share this episode

on Instagram as well, tag me on it.

487

: 00:24:22

If you do, and also share these

episodes with people who can

488

: 00:24:26

really benefit from hearing them,

uh, you can literally from the.

489

: 00:24:31

Whatever a podcast, you know, application

that you're using, you can literally just

490

: 00:24:35

send a, the episode right over to whoever

needs to hear it from the application,

491

: 00:24:39

which is really awesome and handy.

492

: 00:24:41

Um, yeah, stay healthy.

493

: 00:24:43

Keep that immunity up.

494

: 00:24:45

Please, uh, go ahead and check out

these show notes because, uh, there's

495

: 00:24:48

definitely some good stuff in there.

496

: 00:24:50

Uh, with some discount codes as well.

497

: 00:24:52

So anyways, Go ahead and check it out.

498

: 00:24:54

Happy holidays, everyone.

499

: 00:24:55

I hope you have just an incredible

a week and, you know, filled with a

500

: 00:24:59

lot of friends, family loved ones.

501

: 00:25:01

Um, good times.

502

: 00:25:02

Good food, all that good stuff.

503

: 00:25:04

And until next week, I hope you all have

a good one and connect to your elements

504

: 00:25:09

and do everything with good intentions.

505

: 00:25:11

You guys know the deal and

I'll see you on the next show.

506

: 00:25:13

Peace.