162. How To Build Habits This Year

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Hey, what's going on, everyone.

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Welcome to the elemental Evon podcast.

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This is your host, Evan Roberts.

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And on this podcast, I break down health

topics from a holistic and simplified

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perspective to leave you with actionable

steps that you can actually use after

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listening to this episode today.

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On today's episode since it is so

close to new years, having just passed

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a little bit over a week ago now.

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Of course, one of the biggest things

that people do during new years is

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they create new year's resolutions.

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And unfortunately, a lot of those

resolutions do not last more than

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simply a couple months into the

year, which is very sad to see.

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, it's a very tangible when you

walk into a gym on January

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2nd, as opposed to March 2nd.

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, the January 2nd crowd is huge

and it's hard to find weights

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and all this good stuff.

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And then unfortunately you

come around March time.

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That is not the case.

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It is back to normal and yeah, just

not as crowded, which unfortunately

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means that a lot of people gave up

on their new year's resolutions.

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So today I'm going to provide you with

some very simple and actionable steps

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to help build habits and reinforce these

habits, which will ultimately lead to you,

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accomplishing your new year's resolutions.

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And hopefully getting on track to whatever

it is that you're trying to accomplish to

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make yourself a better person this year.

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So.

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Uh, first off, really just want to start

off with talking about how new years.

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Is just a day.

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Right.

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And what I mean by that is.

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Every single day has the same amount

of time in it, the same amount of

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setbacks, the same amount of possibility

for, you know, achieving things.

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And, you know, really it's just

another day out of the calendar year.

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We just have placed some major importance

on January 1st, because of course

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it is the start of a brand new year.

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However, I think we allow that to get

our heads sometimes and we really kind

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of make it this day of like, oh man.

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Uh, once, once January 1st

comes, I'm changing my life.

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I'm doing all these things

differently, which is great, of course.

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But I've also come across people

literally just last year,: 2023

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it was the middle of September.

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And I was talking about some health

goals with someone and, you know, we

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were talking back and forth about what

it was that we wanted to accomplish.

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And, you know, then I started

asking like, oh yeah, cool.

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Like, what are you, what, what have

you been doing lately to kind of like

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help these goals manifest themselves?

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And the person just simply told me, oh

no, no, I'm actually, I'm going to wait.

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Wait until January 1st, you know, it's

going to be my new year's resolutions.

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Uh, because you know, there's going to

be all the holidays coming up and I just

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don't want to have to restrict myself.

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Totally fine.

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Of course.

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Like, I mean that if that's how you

run things and that's okay, but.

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If you really think about it, that is.

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What like three and a half months out

of the year that we're just kind of

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like given up on just because they

wanted to wait until January 1st.

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Right.

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It just doesn't really

make any sense to me.

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So I think it's important

for us to understand that.

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You know, the best time to

start something is today.

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Like literally today

that's the best time or.

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Well, I guess the best I would have been,

you know, a year ago or whatever, but

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the next best time is right now today,

it doesn't have to be some magical

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special day where you set all these.

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You know, crazy goals and a lot

of them, which are just completely

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unattainable and you don't really even

know how you're going to go about it.

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You know, we can really just

make any day out of the year,

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new year, new year's for us.

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Right.

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We can make it the start of

us accomplishing all the goals

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that we're trying to accomplish.

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So.

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I just really wanted to mention

that because, you know, if, if we're

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really just putting life on hold

all of the time, um, unfortunately

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we're only guaranteed today.

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So not to be that morbid person,

but, you know, Tomorrow might not

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come and we have to all live and

understand, you know, that reality.

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And for that reason, we need to take

advantage of the time that we have today.

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So, um, yeah, don't wait

to start your goals.

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If it's something you want to start, um,

you don't have to wait to start them.

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You can start them anytime you want.

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And, uh, and get after it,

you know, just, um, yeah.

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Try to improve yourself in any

way possible on any day that you

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feel is the right day to do it.

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Uh, so that is something I

really just wanted to start with.

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Um, you know, don't place too much

importance on January 1st because when

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you get super rigid with it, it can lead

to really falling off with your goals.

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And also, um, it's just unrealistic.

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Like why do we have to wait for this

one time of the year to start new goals?

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Right.

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So that's number one.

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Number two is, and I know this might sound

kind of weird in terms of building habits

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and accomplishing new year's resolutions.

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But you really need to

start with your sleep.

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Now I've spoken about sleep in terms

of health and how beneficial it is

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for that, which it's incredible, but

I'm not going to go into that today.

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We're really just going to focus

on sleep in terms of willpower.

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So when you get a good night's rest, You

naturally will have more energy and more.

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Uh, willpower to do the hard things

in your life, which I'm guessing your

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near new year's resolutions are not

going to be the most simple goals.

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They're going to be something

that is kind of difficult for you.

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And, um, of course, because if it wasn't

then why have you put it off so long?

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Right.

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Uh, so it's going to be something

difficult, which means it's

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going to take some willpower, at

least in the very beginning when

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we're trying to build this habit.

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So getting really good sleep is going

to be absolutely key here because it's

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going to make your whole day easier in

terms of making those hard decisions.

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If you are tired.

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And then on top of that, you're stressed

out because of work and, you know,

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whatever the other crazy curve balls

that life can throw at you, right.

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It's just going to make it harder

and harder for you to make that

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decision, to do the hard thing.

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And keep up with your

new year's resolution.

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So getting really good

sleep is so important here.

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You definitely want to prioritize

your sleep this year because it's

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going to help you to make those hard

decisions when they naturally arise.

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And on that note, when you get bad

sleep, it's been proven that you're

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going to have more cravings for bad food,

which is kind of just a downward cycle,

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especially because so many people have

new year's resolutions that are really

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revolving around health and wellness.

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And, uh, of course, you know,

if we can wake up and not have

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crazy cravings, that's ideal.

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Um, and if you're waking up because

you had terrible sleep and now

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you're just having these crazy high

levels of ghrelin, uh, which is

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basically what makes you hungry.

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Uh, you know, Then it's going to be so

much more difficult to say no to those

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salty fried or sweet or whatever kind

of foods that are, uh, definitely the

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culprit of us not living our best lives.

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Right.

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So get really good sleep.

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And on top of that, I've done, I've

spoken about this on a different

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podcast episode, but when you go

an extended period of time without

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sleep, like let's say like 18 hours.

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You actually have impaired

cognitive abilities, even similar

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to that of a person who is

slightly intoxicated with alcohol.

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So.

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We definitely don't want to add more on

our plate and make it more difficult for

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us to make these difficult decisions.

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So please by all means, get really

good sleep, prioritize that as

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much as you can this year, please.

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If you want to hear more about how to get

good sleep, I have other episodes on that.

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Um, sorry, I don't have the exact

number of which episode it is, but

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just scroll back and you'll see it.

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It'll be clearly titled.

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Uh, so that's going to be number two.

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Now, number three is to stay consistent.

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I'm sure you've heard this a million

times, but it truly is so important.

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So it's worth mentioning on this episode

today, but when I say consistent,

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I don't just mean by, you know,

doing something every single day.

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I also mean doing whatever that

task is every single day at the

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exact same time, because when.

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You do that, you really start to lay the

ground and framework for building a habit.

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So for example, when I wake up in the

morning, Uh, you know, naturally I just

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make my way to the bathroom because

I'm going to be brushing my teeth.

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You know, uh, hopping in the shower, doing

my hair, like getting ready for work.

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And so naturally without me even thinking,

I could literally just wake up and

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then all of a sudden find myself in the

bathroom because it's second nature.

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Right.

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My body just knows my mind just knows

that, Hey, when I wake up, this is where

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I go because I have to get prepared.

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And so it really takes the thought

process out of doing these actions, right.

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Because it's almost like second nature.

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And so that's what we're trying to

accomplish with, you know, doing

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these hard things that are our new.

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Year's resolutions.

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So for example, If your resolution is to

go running every single day, guess what?

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Put your running shoes by your bedside

and you're running close by your

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bedside, set your alarm for whatever

time it is that you want to wake up.

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And then when you wake up.

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Boom, put on those shoes, put on the

clothes, you know, get your Fitbit or

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your apple watch or whatever it might be.

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Your whoop and head on out the door.

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At the same time every single

day, because guess what?

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It's going to be really difficult.

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The first 30 to 60 days when

you're doing this task of waking

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up early and going for a run.

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But after a certain amount of time,

when you do it all the time, every

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single day without missing, it's

going to become second nature.

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And you're naturally going to

wake up and just know that,

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okay, my feet hit the ground.

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I'm thrown on my.

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Uh, running shoes and I'm putting

all my clothes and I'm out the door.

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And so it just takes

the guesswork out of it.

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It takes, uh, less willpower

from you to make that decision.

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Because once again,

these are probably goals.

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There are.

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You know, a little bit

uncomfortable for us.

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They're things that we don't

necessarily enjoy doing.

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So we want to make a habit out of these

and make it as simple as possible for

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us so that it takes as little energy.

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As possible required to make the

decision to do the damn thing.

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Right.

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So please make it as

consistent as possible.

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It's going to help you in the long run.

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Now number four is going to

be to keep your goals visible.

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This is a really huge one, uh,

because when you, at least for

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me, I'm a very visual person.

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So when I can see something in front

of me, Constantly, it's going to just

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be a really good reminder for me.

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It's going to really stick

in my head better as well.

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Um, so in terms of keeping your goals

visible, literally you can just write down

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on some sticky notes, your goals, and just

place them in areas where you're naturally

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going to be at, like maybe on your.

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Uh, frigerator or maybe, um, in your

bathroom, like on the mirror, or I don't

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know, at your bedside or wherever, right.

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Just a place that you're going to see.

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It is going to be really important.

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This can also show up as a

screensaver on your phone.

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You can literally write your goals, like

in notes and just take a screenshot and

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put that as your, uh, as your screensaver.

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So that it's something

you're constantly seeing.

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But what we're doing here is we're really,

uh, we're, we're making sure that this

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is a visible goal constantly, right?

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So it's a reminder to ourselves

it's motivational, you know, and

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this can also show up as images.

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For example, like if your goal is

to get six pack abs, or you want to

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get, you know, that bigger booty or

whatever it is, Like you can have a

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photo of it and, uh, you can post it

on your vision board if you do that.

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Right.

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And this is just really going to

help keep us accountable, especially

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if we don't have people that we can

rely on to keep us accountable, we

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really have to rely on ourselves.

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Right.

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And a good way of doing that is to just

make sure it's visible every single

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day, possibly in various locations.

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So you see it more than

once, uh, during the day.

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And once again, it's just going to help

ensure that you're reminded of this.

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Like let's say you do forget.

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Uh, to do whatever your goal is that day.

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And you come across the note,

boom, it's going to let you know,

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oh man, I forgot to do that.

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I gotta make sure I get that in today.

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So that's a really great way of

holding ourselves accountable.

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By the way, you can make this a

really fun experiment for yourself.

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You can do a vision board, which if you're

unfamiliar with what a vision board is.

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It's literally like a

corkboard or a dry erase board.

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And you're just going to simply write

down what are your goals for either

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the next six months or the year,

or however long you want to set it.

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And it can be monetary goals or

physical goals, relationship,

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goals, whatever you want to do.

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And once again, we're

just really reinforcing.

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When we see this every single day,

we're kind of embodying these goals

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and really, uh, owning them right.

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And making them a part of us.

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So.

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Definitely a huge proponent of, um,

you know, making our goals visible.

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And I think it's super, super beneficial.

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It's something that I found to be

very beneficial when trying to, uh,

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build a habit or accomplish a goal.

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Uh, that's a long-term goal, right?

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So that is going to be number four

is to keep your goals visible.

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And then number five is going to be.

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To do something hard each day, which

is likely your, uh, your goal, right?

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It's your new year's resolution.

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I'm hoping it's something that is kind

of uncomfortable for you and something

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that you find difficult to do, right.

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Um, and the reason I'm saying this is

because when we do difficult things, it

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is actually beneficial for our brains.

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So there's a part of your brain called

the anterior mid cingulate cortex.

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And this deals with willpower and

it's a neuroplastic part of the brain.

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So essentially that means that if you're

doing hard things that you really don't

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enjoy, they just absolutely suck to do.

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You're actually benefiting

this portion of the brain.

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You're growing it and you're

making it so it's bigger.

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It's stronger, right?

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You're going to have more willpower and

it's also ha uh, has shown correlation to.

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Uh, longer lifespans.

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So really cool.

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A little piece of information

here, and I'm actually sourcing

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this from the Huberman lab podcast

episode with, uh, David Goggins.

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So if you know who David Goggins

is, this would totally make sense

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why this was a topic on the podcast.

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It was a really good episode.

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Um, David Goggins, of

course he's super hardcore.

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And, um, he's got his own way of

thinking, which maybe is a little bit.

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A little bit much for some people, but

nonetheless, the episode was really

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good, highly recommend to listen to it.

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But nonetheless, I really loved what

they were talking about there in terms

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of the anterior, mid cingulate cortex,

growing from doing hard things, right.

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Has to be something that you do not enjoy.

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So if, when you're going for a run,

if you hate going for a run, you're

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growing that portion of your brain.

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However, if you love going for a

run, it's actually not really going

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to grow that portion of your brain

because it's something you enjoy.

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And then, uh, Huberman was also

saying that when you do not do enough

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difficult things in your life, this

part of your brain can actually recede.

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It can shrink.

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So we want to make sure that we're

doing difficult things in our life.

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Um, it's truly beneficial for the brain.

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So this is less of a, um, a little hack

to bill habits, but rather this is kind

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of a way for you to remember that when

you're doing the things that suck to

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accomplish your new year's resolutions,

like let's say it is going for a morning.

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Run.

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If you wake up in the morning and

you are just dreading going on

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that run at just absolutely sucks.

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There's just nothing fun about it.

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And you're out there and it's,

you know, you're running it's

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cold, whatever it may be.

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Just remember this piece of

information right here that you

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are actually benefiting your brain

by doing the difficult thing.

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Okay.

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So remember that hopefully

you can use it as motivation.

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Uh, while you're trying to

accomplish these goals and

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: 00:15:37

it'll help keep you on track.

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: 00:15:39

Uh, and then also this is going to

be the last thing I highly recommend

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: 00:15:42

that you do some form of reading.

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: 00:15:45

And when I talk about doing a form of

reading, I really mean doing reading for.

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: 00:15:50

Um, habit building.

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: 00:15:51

So find a good book that is

based around building habits.

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: 00:15:55

If you don't even know where to

start, there's a really great

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: 00:15:58

book called atomic habits.

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: 00:16:00

I highly recommend it.

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: 00:16:01

Um, it's a really popular book.

315

: 00:16:02

So many of you might've

already heard about it.

316

: 00:16:04

But, you know, once again, when

we read, we're able to get all

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: 00:16:07

of this knowledge from leaders in

their, in their perspective fields.

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: 00:16:12

And truly just like tap in to all of

their teachings, which is amazing, right.

319

: 00:16:16

It's one of the best forms

of learning as we grow older.

320

: 00:16:19

Um, you know, and we're not

exposed to, you know, classroom

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: 00:16:22

settings and all of that.

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: 00:16:23

So.

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: 00:16:24

Highly highly recommend getting

a good book on building habits.

324

: 00:16:27

It's just going to help reinforce

building these habits and accomplishing

325

: 00:16:31

your new year's resolutions goals.

326

: 00:16:33

And then, uh, these were just a

couple of last minute points here.

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: 00:16:37

They're not really, um, I w I

won't consider them the main

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: 00:16:40

points here, but number one is

going to be to find your why.

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: 00:16:43

So why is it that you're

trying to accomplish these

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: 00:16:47

new year's resolutions, right?

331

: 00:16:48

Like, what is, what is it, what's the

reason for actually doing this thing?

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: 00:16:52

Or like, do you want to be healthier?

333

: 00:16:54

Is that why you're going out for these

morning runs, is it to look better?

334

: 00:16:57

Is, uh, are, you know, if

it's a relationship like.

335

: 00:17:00

Uh, what's your, why there?

336

: 00:17:01

Why, why do you want to be in a

relationship like really digging deep

337

: 00:17:04

and finding the reason behind what

you're doing, because that's going to

338

: 00:17:09

really help you in the times where it

absolutely sucks to go do the morning

339

: 00:17:13

run or the morning weightlifting

or whatever it might be, or the.

340

: 00:17:17

You know, um, so, uh, you like, I

don't know, blind dating or I don't

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: 00:17:21

know, whatever it might be, right?

342

: 00:17:22

Like those difficult

things they might suck.

343

: 00:17:25

But if you have a good reason behind

why you're doing what you're doing,

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: 00:17:29

then that is going to help you so,

so much in accomplishing your goals.

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: 00:17:34

Also, I want to mention.

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: 00:17:35

Do not get super tied up

in, you know, being perfect.

347

: 00:17:40

Okay.

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: 00:17:40

So for example, let's say you have a

new year's resolution of going to the

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: 00:17:44

gym at least once a week, every single

week for the entire year, but then.

350

: 00:17:50

There's one week that you miss and

it just completely throws you off and

351

: 00:17:53

you think, ah, man, like now there's

just no way that I can accomplish,

352

: 00:17:57

you know, a straight set of, you

know, full year of every single week

353

: 00:18:01

going to the gym, like, man, I'm done.

354

: 00:18:04

I'm going to wait until next year.

355

: 00:18:05

And then I'll, I'll try again.

356

: 00:18:07

No, please do not do that.

357

: 00:18:09

Um, I always love to use this reference.

358

: 00:18:11

When you eat one healthy meal, it

does not make you a healthy person.

359

: 00:18:15

And when you eat one unhealthy

meal that does not make you

360

: 00:18:18

an unhealthy person, right?

361

: 00:18:19

It's what we do a majority of the time.

362

: 00:18:21

So if 80% of the time you're

eating a super healthy food, you're

363

: 00:18:26

probably a pretty healthy person.

364

: 00:18:28

But if 80% of the time you're

eating unhealthy food, you're

365

: 00:18:31

very likely unhealthy person.

366

: 00:18:32

Right.

367

: 00:18:33

So it's what we're doing.

368

: 00:18:34

A majority of the time don't get

caught up in perfection, right?

369

: 00:18:37

Just.

370

: 00:18:38

Try to be as best as you can, and anything

is going to be better than nothing.

371

: 00:18:43

Right.

372

: 00:18:44

And we can always grow

and build and get better.

373

: 00:18:46

And next year, who knows, maybe you

will hit a perfect year of going to

374

: 00:18:50

the gym every single week, at least

once a time, uh, one, one day a week.

375

: 00:18:53

Right?

376

: 00:18:54

So do not try to be a perfectionist

when accomplishing your goals.

377

: 00:18:58

It's the majority of what

you do with your time.

378

: 00:19:00

That's really going to dictate, um, how,

you know, how well you accomplish your

379

: 00:19:04

goals or your new year's resolutions.

380

: 00:19:06

Uh, so yeah, those are

going to be my main hacks.

381

: 00:19:11

I guess you could call them

for building these habits.

382

: 00:19:14

Um, and being consistent with,

uh, accomplishing your goals.

383

: 00:19:17

Um, You know, and they can be

new year's resolutions, or they

384

: 00:19:19

could just be goals that you have

any time throughout the year.

385

: 00:19:21

Remember there's never a wrong

or a right time to start doing

386

: 00:19:25

new goals and new habits.

387

: 00:19:27

Right.

388

: 00:19:28

So very quickly, I'm going to

give you the cliff notes version.

389

: 00:19:31

Of this episode.

390

: 00:19:33

So you can reference this if you ever

need to listen back to this episode

391

: 00:19:36

and also just to provide you with

very clear and concise, actionable

392

: 00:19:39

steps on how to build better habits.

393

: 00:19:42

This year, 2024 and accomplish your goals.

394

: 00:19:45

So once again, number one,

remember ? There is no perfect

395

: 00:19:49

day to start your goals.

396

: 00:19:51

You can start your goals any

time of the year, any day.

397

: 00:19:54

That feels right for you.

398

: 00:19:56

You don't have to wait until

January 1st to start your goals.

399

: 00:19:59

Number two, start with sleep.

400

: 00:20:00

Sleep is going to make

everything easier for you.

401

: 00:20:03

If you get good sleep, you're going to

have more energy and willpower to make

402

: 00:20:07

the hard decisions to do the tough thing.

403

: 00:20:10

Number three, stay consistent, be as

consistent as possible because it's going

404

: 00:20:15

to take a lot of the guesswork out of

doing these difficult actions, right?

405

: 00:20:20

If you're consistent, you do the

same thing every single day at.

406

: 00:20:23

At the exact same time.

407

: 00:20:25

Every single day for the rest of the year.

408

: 00:20:27

You are going to become.

409

: 00:20:29

Very consistent at doing it, but

you're going to, you know, you're

410

: 00:20:31

going to take out the willpower of

actually having to do that action.

411

: 00:20:35

Right?

412

: 00:20:35

You're gonna take away this guessing work.

413

: 00:20:38

You're going to make it like second

nature for your mind and your body

414

: 00:20:41

to get up and do whatever it is

that you're trying to accomplish.

415

: 00:20:45

So stay as consistent as possible.

416

: 00:20:47

That's number three, number

four, keep your goals visible.

417

: 00:20:50

Please put sticky notes.

418

: 00:20:52

Uh, a vision board or a picture,

whatever it might be, but put them in

419

: 00:20:57

various places around your house, maybe

on your phone as your screensaver,

420

: 00:21:00

that way you're constantly being

exposed your goals, and it's keeping

421

: 00:21:04

it at the forefront of your brain.

422

: 00:21:06

Now, number five is going

to be to do something hard.

423

: 00:21:10

And like I said, this is probably

your new year's resolution, right?

424

: 00:21:14

Like whatever the difficult thing is.

425

: 00:21:15

And if your, if your new year's

resolution is not something that's

426

: 00:21:18

difficult, you probably need to set a

bigger goal for yourself because that's.

427

: 00:21:22

That's really where you're

going to find the most growth.

428

: 00:21:25

And just remember when you're doing the

thing that sucks and you hate doing it.

429

: 00:21:30

This is a nice frame of reference to come

back to where you can just remind yourself

430

: 00:21:34

that you are benefiting your brain.

431

: 00:21:37

You are growing this portion of

your brain that is making you better

432

: 00:21:39

at doing the hard thing in life.

433

: 00:21:42

And it is correlated

with a longer lifespan.

434

: 00:21:45

So use that as a fuel source for

you when you feel down or like

435

: 00:21:50

you just can't accomplish it.

436

: 00:21:51

And then number six is going to be to

read, find a good book on building habits.

437

: 00:21:56

Um, you know, truly.

438

: 00:21:58

Reading is one of the best ways to

educate ourselves in any topic possible.

439

: 00:22:03

And, uh, when it comes to habits, there's

some really great books out there.

440

: 00:22:06

Like I said, atomic habits is a great one.

441

: 00:22:08

It's a great place to start.

442

: 00:22:10

And there's many, many others out there

as well, highly recommend doing that.

443

: 00:22:14

And then the last two little sub

points that I had was to find your

444

: 00:22:16

why remember get clear on why.

445

: 00:22:19

You're doing what it is that you're doing.

446

: 00:22:21

So that way you can have a very

strong reasoning behind it, which is

447

: 00:22:25

going to be beneficial, especially

when your willpower runs out.

448

: 00:22:29

And then number two, was to not be a

perfectionist, do not get so focused

449

: 00:22:34

on being perfect with your goals here.

450

: 00:22:36

If you miss a week of whatever

it is that you're trying to

451

: 00:22:38

accomplish, or you relapse.

452

: 00:22:40

And I don't know, you, you're trying

to give up smoking and you smoke again.

453

: 00:22:44

Like don't consider that

to be the end of your.

454

: 00:22:48

Streak of accomplishing your goals, right?

455

: 00:22:50

It's just one hiccup in life.

456

: 00:22:53

Life is going to throw you many of those.

457

: 00:22:54

And if you can make a majority

of this year beneficial, right.

458

: 00:22:59

And, and, you know, 80% of this year

is focused on accomplishing your goals.

459

: 00:23:03

That is going to be incredible.

460

: 00:23:05

Even if you had 20% of the time where you

messed up and you didn't do the things

461

: 00:23:08

you were supposed to do, that's okay.

462

: 00:23:10

We can always be better, but

do not give up on your goals.

463

: 00:23:14

And then all of a sudden, wait until

st, now going into: 2025

464

: 00:23:20

resume or pick up some new goals.

465

: 00:23:21

Right.

466

: 00:23:22

So don't get caught up in perfectionism.

467

: 00:23:26

The majority of what you're

doing is what's important here.

468

: 00:23:28

So that's going to do it for today.

469

: 00:23:30

Y'all I hope you enjoy this episode.

470

: 00:23:32

I hope it helps you in building

habits and continuing on with your

471

: 00:23:36

new year's resolutions passed at least

the first couple months of the year.

472

: 00:23:40

Right?

473

: 00:23:41

Um, and yeah, if you guys really

enjoyed this episode, please feel

474

: 00:23:45

free to share this episode with

friends, family, and loved ones.

475

: 00:23:48

Anyone that could benefit from hearing

this episode or anything from the show,

476

: 00:23:52

and please leave a rating and review if

you haven't already on apple or Spotify.

477

: 00:23:57

Um, it's a great way to support the show.

478

: 00:24:00

It's free takes very little time

and then last but not least,

479

: 00:24:03

please check out the show notes.

480

: 00:24:05

If you would like to support the show

in a monetary sense, I have handpicked.

481

: 00:24:09

Affiliate.

482

: 00:24:11

Companies in the show notes that I

personally love all of their products

483

: 00:24:15

and there are things that I personally

use and have found benefit in.

484

: 00:24:19

And so therefore, I believe that you

as well can find benefit and please

485

: 00:24:23

feel free to check them out trout.

486

: 00:24:24

Some of the products.

487

: 00:24:26

There's some really, really

great stuff in there.

488

: 00:24:27

And of course, you're going to have

discount codes with everything in there.

489

: 00:24:31

Uh, so please.

490

: 00:24:32

Check that out.

491

: 00:24:32

Uh, check out, you know, the fuck.

492

: 00:24:34

Not the fine print, but look at

the show, note a little links and

493

: 00:24:38

there's a little codes there as well.

494

: 00:24:41

So you can apply that to check out.

495

: 00:24:42

A lot of them are 20% off of your

entire order, which is a pretty solid.

496

: 00:24:46

A discount.

497

: 00:24:46

And that's just kinda my way

of saying thank you for being

498

: 00:24:49

a listener to the shell.

499

: 00:24:50

And aside from that, you guys, I will see

you on the next episode next Wednesday.

500

: 00:24:54

Thank you so much for tuning in.

501

: 00:24:55

It truly means the world to me.

502

: 00:24:57

So happy to be able to have you

here and to share this information.

503

: 00:25:00

And, uh, yeah, until next

week you guys know the motto.

504

: 00:25:04

It's do everything with good

intentions and connect your elements,

505

: 00:25:07

and I will see you next week.

506

: 00:25:08

Much.

507

: 00:25:09

Love everyone.

508

: 00:25:10

Peace.