173. Mindful Eating: Nourishing Your Body and Soul

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Hey, what's going on, everybody.

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Welcome back to the elemental

Ivan podcast as always.

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This is your host, Evan Roberts.

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And on this podcast, I break down.

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Health topics from a holistic

and simplified perspective.

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So you can walk away from all these

episodes with some tools in your belt

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to apply them to your life and create

some change, hopefully for the better.

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And on today's episode, we are going

to be covering the topic of mindful

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eating, because honestly, it's not

just about what you're eating, but

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it's also how you're eating it.

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And this is not to add more to the plate

of being healthy, because I know that can

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sometimes be a little bit overwhelming.

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In fact, a lot of these mindful eating

practices are represented in a lot of the.

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I would say traditional norms

of eating food, like sitting

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around a table with people.

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Uh, is one of those things, but also.

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Understanding that we should be.

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Not driving around in the car at 70

miles an hour and trying to shovel

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down some food at the same time.

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And you know, maybe it's taking

a moment to sit down with

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friends, family, and loved ones.

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And also maybe even taking a few deep

breaths or having a prayer before a

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meal and the benefit that that can

actually have for your body, regardless

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of the type of food that you are eating.

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And no, that is not a passage S

E whatever kind of food you want.

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But nonetheless, there is still a really

interesting topic that we're going to

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cover called the rabbit effect, and it

really speaks largely to the power of.

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Pretty much the intention that you

put behind the food, as well as to

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yourself and those around you and the

role that that can play in our health.

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So first off, let's just kick it

off with what mindful eating is.

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I mean, it's pretty, self-explanatory, it

is literally kind of what it sounds like.

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It's just, you know, Maybe being present

with your food, maybe taking a moment

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to sit down and really enjoy your food

while paying full attention to it as well.

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You could pay attention

to the way that it smells.

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So the way that it tastes, the way that it

looks, uh, feels all of that good stuff.

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And maybe even envisioning it nourishing

your body as you're consuming it.

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So, those could all be kind of a way

of thinking of mindful eating, eating,

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but at the end of the day, you really

just want to be present with your food.

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And that can literally start from the

moment you start preparing your food.

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All the way to the moment where you

are finished eating and officially

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just in full on digestion mode.

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Now mindful eating.

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Why is this important?

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Well, it's important because we

live our lives in a go, go, go

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kind of fashion most of the time.

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Um, you know, well, for those of us who

have, uh, very busy jobs, or maybe you

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have kids as well, or maybe you have

both a job and kids, and on top of that,

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maybe you have even more things going on.

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Uh, so obviously it goes without saying

we live very, very busy lives and it

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feels like there's just not enough

time in the day and don't get me wrong.

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I am guilty of this as well.

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I don't do it often, but.

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Um, you know, eating in the car is

something that a lot of people do.

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I'm sure if you commute to work,

you can see many people eating.

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I don't know a burrito or sandwich

or something on their way to work.

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It's a very common thing because

we just don't have enough time.

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In our mornings to fit in that meal.

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But by doing that.

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You are.

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Eating in essentially the wrong state.

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And what I mean by that is we have

this connection between the mind and

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the body and of course the entire

body and the mind and everything,

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it's all interconnected to a degree.

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Um, and you know, what affects

one area of the body or the mind

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can affect another and vice versa.

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But when it comes to our nervous system,

you pretty much have for the most part,

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these two states in which you exist,

which is the parasympathetic nervous

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system and the sympathetic nervous system.

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So if you're in a car and sitting

in traffic and you're angry at the

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person that just cut you off, it's

very likely you are in the sympathetic

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nervous system state, which I like

to think of it as the gas pedal.

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Right?

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It's the go, go, go.

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It's the action.

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It's the, you know, get up

and do things kind of stay.

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Um, you know, maybe it's kind

of associated with things like

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cortisol, for example, and it's

not to demonize this state at all.

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This state is very, very necessary.

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For us to accomplish great things, right.

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It gives us drive and it literally allows

us to respond to outside external events.

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But if you're living in

that state, All the time.

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It can become very taxing on the body.

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Now on the other side of that.

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The yin to the yang here.

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Is our parasympathetic nervous system.

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Now the parasympathetic nervous system

is literally pretty much the opposite.

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It is the brake pedal of the car.

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So it is the rest and the relax

and more importantly, It is the

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digest state of our nervous system.

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So when we're in this

state, we are fully relaxed.

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We are calm, probably have lower blood

pressure levels, um, you know, just

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in a very calm and relaxed state.

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And when we're in this state,

we are also primed to do

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certain things like digest food.

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So it is very important that when

we consume our meals, we want to be.

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In this state, the parasympathetic

nervous system state to digest our food.

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Uh, however, we, like I just

mentioned earlier, tend to eat in

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the opposite state, which is the

sympathetic nervous system state.

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And that is a state that is

not primed for eating food.

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It is primed for responding

to external events.

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It is, you know, meant to keep us alive

and to, you know, help us to run faster

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or think more effectively and do all

these different things that, um, are

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demanded of us throughout our day.

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But once again, it is just not the state.

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We want to be in for

one word digesting food.

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So when it comes to mindful eating,

we really want to be mindful.

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Of the state that we're in

when we start consuming food.

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So for example, If you.

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If you think that the mind and

the body aren't connected, for

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example, Just take a moment here.

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And you can think of.

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In event that happened today

or earlier this week, or at any

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moment in your life, really?

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And if it was something that, where a

person wronged you, someone did something

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very mean to you and, you know, it

was just something that really hurt.

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Did not feel good when

the person did that.

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If you sit and think of that long enough,

and I mean, truly play out that moment

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in your head, you can actually start

to get into the state where you almost

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feel like you're back in that moment.

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You know, you can get angry, you

can feel the blood pressure rise.

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You can just really feel like

you're reliving that experience.

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Well, if you also do the opposite of

that, which is maybe take some deep

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breaths and just really relax, try

to clear your mind, maybe meditate.

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The opposite is going to happen.

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You're going to enter into a

more calm and relaxed state.

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The parasympathetic state.

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And therefore we can really help

to control the state that we are in

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when we are about to consume food.

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So, for example, if you were

driving in your car, it's probably

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just best not to eat food.

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And I know that's really a

bummer, especially for people

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who do have a long commute time.

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Um, I would just highly recommend

trying to fit in a meal either before

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or after, uh, the driving process.

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It's gonna just overall be a better, uh,

process and experience for your body.

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To not consume food

while you're on the road.

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Um, just because typically it's hard

to not be in the sympathetic state

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when you are driving in your car.

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So we really want to make sure that when

we have a meal, whether it's breakfast,

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lunch, or dinner or whatever, You really

want to enter that meal with a lot of

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intention and mindfulness, if possible.

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So this could look like, for

example, Taking a moment to sit

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down before you eat your meal.

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And literally just say a prayer

or give thanks could be, you know,

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whatever form you want it to take.

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It doesn't have to be

religious of any kind.

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Uh, but just taking a moment to really

pay some respect to the food and find

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some gratitude for the fact that you even

have some food to eat and just take a

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moment to really tap in with your body.

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And also take a couple deep breaths.

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You can do a few different

styles of breathing.

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You could.

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I mean, at the most basic level, you could

just take deep, slow breaths in and out.

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That's one way of doing it.

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Um, there's also the, I think it's called

the physiological side, which is where

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you take a deep inhale through the nose.

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And then right at the top, you

hold for a second and then you.

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Inhale just a little bit more.

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So really packing the lungs

with as much air as possible

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and then slowly and controlled.

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You want to blow out of your mouth.

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Like you're blowing through a

straw and do it very, very slowly.

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That would be your XL.

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And if you do just a few breaths like

that, you're really going to activate

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your parasympathetic nervous system and

get into a rest digest and relax state.

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So that's one thing you can first

off do before you even start to

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consume your food to help get

into this mindful eating practice.

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Another thing you can do is you can

share a meal with some good company.

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So if you are with a loved one or a

friend or a family member or something

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like that, You can always have a meal

with them and usually being around.

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Enjoyable people with good food is

just one of life's great experiences

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and treasures, honestly, in my

opinion, um, it's a great opportunity

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to share some quality time with

people as well as some good food.

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And on that note, it does seem

that the people and the setting

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in which we're in, when we're

consuming our food does play a role.

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So there was actually this

thing called the rabbit effect.

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Now I wasn't able to

actually find the study.

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I found the abstract of the study,

um, which is still interesting

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to read, but nonetheless, there

was a doctor out of New Zealand.

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I believe his name was Dr.

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Robert Nerem if I'm saying that right.

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And E R E M and back in the 1970s.

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Uh, they were running a study on

rabbits where they wanted to see the

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correlation between a really high-fat

diet over several months, and then

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its correlation to heart disease.

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Well, sure enough, they

ran the tests or the study.

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And they found with pretty much

every single one of the rabbits, what

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they predicted to be true was true.

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The rabbits had higher levels of

cholesterol, blood pressure, heart

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rates, all the, all the shebang.

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And the weird thing was that there was

a group of rabbits that did not show

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these higher levels of cholesterol

and blood pressure and all that.

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They actually had up to 60%, fewer fat

deposits yet they were eating the exact

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same food as all of the other rabbits.

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Now, they were really intrigued

as to why this was happening.

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So they asked the person who was

handling the rabbits and when they

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were feeding the rabbits, their food,

and the person was saying that when

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they would feed the rabbits, the one

thing that they were doing differently

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was that they were actually petting

the rabbits and speaking kindly to

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the rabbits as they were feeding them.

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And before they were feeding them,

So that they were putting the rabbits

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into a calm and relaxed state before

they were consuming their food.

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They, I guess, ended up running

some more studies on this and yeah.

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Hence comes out the term, the

rabbit effect and there's even

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a book that's written on it.

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Um, I have not read the book.

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You can find it online.

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I think it was written in like 2019.

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Um, but nonetheless, this

really speaks to the fact that.

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The state that we are in and the.

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Company that we are surrounded by

really plays a huge role in the

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food that we're consuming and our

health, because these rabbits were

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literally eating the exact same diet.

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The only difference was they

were getting love and affection

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and care given to them before.

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And I believe during a while

they were eating their food.

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So the same.

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Likely holds true for us.

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I believe that it does hold

true for us personally.

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Um, and you know, another thing too,

is if you've ever had a meal where

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right before you were about to eat,

there was a fight that broke out.

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Or maybe you were in an argument with

someone, maybe a family member or

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your partner, whatever it might be.

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When that food is on your table

and you're, you know, in the middle

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of an argument, Do you feel like

eating food at that moment in time?

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No, the answer is absolutely

a hundred percent.

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No, you actually feel almost like you

have a not kind of in the upper portion

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of your stomach, maybe even in your

throat, like consuming food is kind of

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like the last thing you actually want

to be doing at that moment in time.

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And it's just because your body is not

in a state where it feels comfortable

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and relaxed to consume that food.

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It's, it's not in the

proper state to be doing so.

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So it's once again, just

another example of how.

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If we are not in the correct state, the

parasympathetic nervous system state.

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To digest food.

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It's just not going to be

the most beneficial for us

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because our body is not in a.

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Time and place where it's going to

be best able to digest and assimilate

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all of the food that we're consuming.

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That's not to say once again

that you can't eat in a

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sympathetic nervous system state.

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Right?

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Of course you can, but it's probably

not going to be best for your body.

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Now, another thing about this is.

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When you eat food in a.

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You know, very uptight state, as opposed

to when you're in a very relaxed state.

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For me personally, I noticed

that my food sits better with me.

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I feel more comfortable.

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I'm able to really pay attention to the

food that I'm eating and not overeat,

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which is a really big one as well.

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Uh, because I'm able to really follow

that 80% full rule, which, um, you know,

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a lot of cultures, like, for example,

the blue zone in what is it, Okinawa?

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Um, I believe they do this as

well, where they say to themselves

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before every single meal, they say.

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Only till 80% full.

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And it literally is just a reminder

that they are going to stop eating when

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they're 80% full, because you do not

want to overeat and feel all lethargic.

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Um, it's just overall much more beneficial

for you to stop when you're 80% full.

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What's going on everybody?

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Over the last couple of years one of my

goals has been to actually decrease the

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amount of supplements that I was taking.

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: 00:15:39

At the time I was taking a ton of

different supplements in my cabinet

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and I just really didn't know If there

were a ton of benefit to me or not.

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So I went ahead and re evaluated

everything in my cabinet and I came

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: 00:15:50

into 2024 with a very simplified cabinet

of health supplements that I take on

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: 00:15:56

a daily and one of those things that

is sure to be in my daily mix is the

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: 00:16:02

Spirulina and Chlorella from Energy Bits.

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: 00:16:05

It is literally one of my favorite

supplements to take, it's a microalgae,

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which is basically just a food that's

been grown and then dried and placed

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into these little tiny bits or energy

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essentially just a food that is loaded

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: 00:16:26

You have spirulina, which is going to

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And you have chlorella, which is going

to be extremely poet in chlorophyll,

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: 00:16:34

which if you're unfamiliar with

chlorophyll, it is able to detoxify your

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: 00:16:39

blood from heavy metals and mycotoxins.

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: 00:16:43

And so much more.

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: 00:16:45

Spirulina and chlorella are something

that I think should be in everyone's diet.

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: 00:16:50

And this is my favorite way of making sure

that I'm getting in some form of seafood.

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: 00:16:54

And if you want to get your hands

on some of these energy bits, then

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: 00:16:57

please go ahead and check out the

link in the description of this show.

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: 00:17:00

It's gonna have a 20 percent discount

code as well for your entire order,

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: 00:17:04

which is just my way of saying thank

you for being a listener to this show.

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And I hope you love it as much as I do.

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And here's to decluttering that super

packed supplement cabinet of yours and

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making it a little bit more simplified.

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Alrighty y'all, back to the show.

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So.

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All of this leads me down to some

tips and tricks that you can do when

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you are trying to do mindful eating.

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Um, I think I've included a couple

pitfalls to watch out for as well.

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Uh, but mainly when we're

looking at mindful eating.

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You want to really start becoming

mindful before you even sit

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down to consume your food.

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You want to, maybe even when you're

preparing the food, actually.

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Take a moment to really be in

tune with the food and, and have a

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little bit of thanks for the food.

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And you know, if you're preparing food

for other people, Maybe you're also

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preparing that food with love, right?

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Like as cheesy as that sounds

truthfully preparing it with love.

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Uh, for the people that you love

and enjoy spending time with, right?

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Because.

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Cooking for someone is a form of showing

your love for another person, right?

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: 00:18:19

Is it is truly an, uh, an act of

service and, you know, sharing,

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: 00:18:24

uh, what would have been, you know,

hunting and gathering with loved

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: 00:18:28

ones and the people that you share

your in a time within your community.

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: 00:18:32

So, It's very important for us to, if

we are preparing food for others, to be

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: 00:18:36

mindful and try to put a little bit of

love in that food when we're cooking it.

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: 00:18:41

And we also want to maybe set a schedule

around our meals if possible, which once

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: 00:18:46

again, this is a very classic, traditional

kind of thing where, um, you know,

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: 00:18:52

we have breakfast, lunch, and dinner.

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: 00:18:54

Uh, but maybe you do

create some very specific.

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: 00:18:57

Uh, times throughout your day, where it

is meant for you to be eating because

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: 00:19:02

as you start to create that habit,

it's going to be easier for your body

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: 00:19:06

to recognize that, Hey, this is the

time in which I typically consume food.

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: 00:19:11

And maybe your body will naturally

kind of get into that state of, you

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: 00:19:16

know, rest and relax and digest.

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: 00:19:19

So trying to create a little bit of

a schedule around it can be good.

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: 00:19:22

Um, eat, sitting down, not

standing up and hopefully without

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: 00:19:27

distractions around as well.

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: 00:19:30

Um, of course there's many people

myself included from time to time.

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: 00:19:34

Who do eat with distractions around,

hence the TV or your phone or your

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: 00:19:39

laptop or whatever it might be.

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: 00:19:41

Um, we really want to try to limit

those times, um, where we are sitting

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: 00:19:47

down in front of the TV consuming food,

uh, the occasional time here and there

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: 00:19:51

is not going to be the worst thing,

but we kind of want to make sure that

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: 00:19:54

that's not like the every single time,

the a hundred percent, every single

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: 00:19:59

day sitting down in front of the TV.

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: 00:20:00

We want to maybe sit down with a

partner and a friend or a family

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: 00:20:04

member, or even if you're by yourself,

you can just sit down at the table

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: 00:20:07

by yourself and just really be

present with the food and enjoy it.

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: 00:20:11

Uh, because after all it's nourishment for

your body, it's going to become your body.

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: 00:20:15

So why not take a moment to

just really appreciate it?

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: 00:20:19

And on top of that, we also

want to work on portion control.

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: 00:20:23

So one thing with mindful eating

is being mindful of the messages

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: 00:20:29

that your body is sending to you.

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: 00:20:31

So.

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: 00:20:32

As you start to get full, your body will

start to let you know that you are getting

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: 00:20:36

full and we can simply listen to it, or

we can ignore it and just eat as fast

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: 00:20:42

as we can and fill our bellies up as.

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: 00:20:44

Full as we possibly

can, until we feel sick.

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: 00:20:47

Uh, but that's definitely

not going to be the best.

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: 00:20:50

Practiced for a mindful eating.

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: 00:20:52

So what I like to do is I like to prepare

a plate that is a good size plate,

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: 00:20:57

but it doesn't have to be overly done.

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: 00:20:59

And sit down, eat that food, enjoy it.

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: 00:21:02

But then take a moment

between getting seconds.

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: 00:21:04

So take maybe 10 or 15 minutes.

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: 00:21:07

It doesn't have to be a super long time.

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: 00:21:09

And just take a moment to

sit down with that food.

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: 00:21:11

Let it kind of start digesting.

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: 00:21:13

And after that 10 to 15 minutes,

if I'm still super hungry, Then,

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: 00:21:18

okay, I'll go back and I'll serve

a little extra food, um, and enjoy

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: 00:21:22

that, you know, next portion of food.

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: 00:21:24

But nine times out of 10, after

that 10 to 15 minutes, I am

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: 00:21:30

super satisfied with my meal.

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: 00:21:31

I feel nice and content

not overly stuffed.

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: 00:21:35

And so it's a perfect practice to just

prepare a plate of food and then leave

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: 00:21:40

some time in between getting seconds.

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: 00:21:43

If you get seconds at all.

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: 00:21:45

Uh, that way you can really help

to work on the portion control

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: 00:21:47

and to listen to your body.

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: 00:21:49

Right?

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: 00:21:49

It's a good practice to have that little

10 to 15 minutes after our meal to tune

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: 00:21:53

in with our body and really see if we are

truly still hungry or if we're satisfied.

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: 00:21:58

And if the meal is sitting really

nice with our body, We also want to,

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: 00:22:03

once again, listen to the 80% rule.

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: 00:22:06

So.

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: 00:22:07

While you are eating.

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: 00:22:08

If your plate is super packed and you

overdid it, um, then maybe take it slow.

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: 00:22:12

And if you're filling yourself,

Already getting full before you finish

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: 00:22:16

your plate, then be mindful of that.

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: 00:22:18

And don't be afraid to stop eating.

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: 00:22:20

You don't have to finish

your entire plate.

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: 00:22:22

That's an issue that I have.

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: 00:22:24

Growing up, it was like, you always

had to finish the whole plate.

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: 00:22:27

Um, it's okay.

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: 00:22:28

You're a grown adult.

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: 00:22:29

You can have leftovers for later, so

you don't have to finish your entire

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: 00:22:33

plate if you're already getting full.

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: 00:22:35

And then also taking some

deep breaths before your meal.

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: 00:22:39

This can be one of the best

practices to get yourself into

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: 00:22:42

that parasympathetic state.

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: 00:22:44

Before consuming some food that way

you're priming your body to be in

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: 00:22:48

the correct state for digesting food.

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: 00:22:51

Now you can also do things

like a gratitude practice.

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: 00:22:54

You could do prayer.

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: 00:22:55

There's, you know, multiple different

practices that you can, you can use,

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: 00:22:59

uh, to get your body into that state.

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: 00:23:02

And then another big one, which.

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: 00:23:04

I definitely have gotten

better at over the years, but.

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: 00:23:07

I was younger.

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: 00:23:08

I used to just practically inhale

my food, which is not a good idea.

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: 00:23:12

You really do want to

chew your food thoroughly.

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: 00:23:16

And by doing this.

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: 00:23:18

I don't remember the exact numbers

nor do I remember where this

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: 00:23:21

study was done and all that.

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: 00:23:23

But they were saying that people

who simply chewed their food

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: 00:23:27

better, even though it was the

exact same food as everyone else.

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: 00:23:31

They had less bloating just by

chewing their food more thoroughly.

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: 00:23:36

So take time, chew your food.

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: 00:23:38

It's not a race.

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: 00:23:39

You know, take a moment to enjoy it.

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: 00:23:40

That's all a practice of

the mindful eating, right?

404

: 00:23:43

It is being very present with the food.

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: 00:23:45

And then last but not least let us

not eat food when we are in a hurry

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: 00:23:50

or in a bad mood or any of those.

407

: 00:23:54

Different things that are going

to trigger our sympathetic nervous

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: 00:23:57

system and get us into a, um, you

know, survival instinct mode, right?

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: 00:24:02

Like we do not want to be

consuming food in that state.

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: 00:24:05

And last but not least.

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: 00:24:06

Let's also try to put some love and care

into the food that we are preparing both

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: 00:24:11

for ourselves and for the people who

might be consuming the food with us.

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: 00:24:15

So, those are going to be some of the

practices you can use for mindful eating.

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: 00:24:20

And like I said, I don't

want to make this a.

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: 00:24:23

You know, additional thing that you

have to worry about when you're already

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: 00:24:27

trying to eat, uh, you know, healthy food

on top of that, of course, we want to

417

: 00:24:32

really prioritize just eating whole foods

and doing our best with that first off.

418

: 00:24:36

Um, you know, if it's.

419

: 00:24:38

The option of eating KFC or eating a

whole food meal, but you have to eat

420

: 00:24:45

it in a hurry or something like that.

421

: 00:24:46

Of course, I would much rather

you have the whole foods as

422

: 00:24:49

opposed to the KFC for sure.

423

: 00:24:52

But I think it's really

does go, uh, or sorry.

424

: 00:24:55

It's really worth mentioning.

425

: 00:24:57

That taking some time to be present with

our food is going to go a long way and

426

: 00:25:02

it can have some really profound effects.

427

: 00:25:06

Even if we are maybe consuming, not

the best food possible, uh, you know,

428

: 00:25:09

it's like, I always say, if you're

going to consume some not super

429

: 00:25:14

healthy food, maybe even some alcohol,

at least do it in good company.

430

: 00:25:19

Right.

431

: 00:25:19

Let's at least foster our

relationships with our friends, family

432

: 00:25:22

loved ones, all that good stuff.

433

: 00:25:24

Um, so that we are, you know, maybe

enjoying some of the foods that we

434

: 00:25:27

know, we probably shouldn't be eating

all the time, but having it on the

435

: 00:25:32

occasion, especially in good company

is, you know, Probably something

436

: 00:25:36

you can give yourself a pass on.

437

: 00:25:38

I definitely give myself a pass on it.

438

: 00:25:40

If I know that I'm going to be

spending time with good company,

439

: 00:25:42

I will go ahead and consume food

that I typically do not consume.

440

: 00:25:46

And it's usually just a awesome

time because sharing a meal with

441

: 00:25:51

good people is like I said, it's

one of life's true pleasures.

442

: 00:25:54

And so.

443

: 00:25:56

You know, we don't have to get

too strict on ourselves when it

444

: 00:25:58

comes to those kinds of things.

445

: 00:26:00

But a lot of these are very intuitive.

446

: 00:26:02

Um, you know, we already have some

traditional social norms around these

447

: 00:26:06

things, like, um, eating at a table

with friends or family and loved ones.

448

: 00:26:11

Um, taking a moment to appreciate

our food, whether that is

449

: 00:26:14

prayer or something different.

450

: 00:26:16

Um, You know, really taking a

moment to allow our food, to digest,

451

: 00:26:19

trying to be in a good state.

452

: 00:26:21

Um, not in a hurry, not in a rush,

not angry, not in a bad mood.

453

: 00:26:26

These are very common practices as is, but

I think since we live such a crazy, hectic

454

: 00:26:32

lifestyle, most of the time it's really

worth mentioning the power of mindful

455

: 00:26:38

eating and really just putting some, um,

attention, gratitude and appreciation

456

: 00:26:44

into the food and the people around.

457

: 00:26:45

Around us, uh, when we're

consuming our meals.

458

: 00:26:48

So that's going to do it for today.

459

: 00:26:50

Y'all this was mindful eating

and its benefits for our health.

460

: 00:26:55

Uh, don't stress out.

461

: 00:26:57

A lot of trying to do

all the perfect things.

462

: 00:27:00

Every single time to be healthy.

463

: 00:27:02

Um, remember these are just

little tools for your tool belt

464

: 00:27:05

to apply as best as you can.

465

: 00:27:08

And, um, you know, definitely

don't stress out on these things.

466

: 00:27:11

If you're not able to always eat

in a relaxed and calm, stay in,

467

: 00:27:16

you know, take some time to prepare

the food and all that good stuff.

468

: 00:27:19

That's okay.

469

: 00:27:19

Just make sure that you are trying

your best every single time.

470

: 00:27:23

And, uh, that's going to go a long ways.

471

: 00:27:25

So anyways, y'all I hope

you enjoy today's episode.

472

: 00:27:28

I really appreciate you all as

always for tuning in on this episode.

473

: 00:27:32

It's such a pleasure to have

every single one of you listening.

474

: 00:27:36

And if you haven't already, of course,

go ahead and hit that subscribe button.

475

: 00:27:39

It's going to make sure you

don't miss any of these episodes.

476

: 00:27:42

If you haven't already left a review,

please go ahead and do so you can

477

: 00:27:46

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478

: 00:27:48

Love to see those.

479

: 00:27:49

And it also helps too.

480

: 00:27:51

Uh, spread the message of this show.

481

: 00:27:53

So I really appreciate that it's a free

option for you to support this show.

482

: 00:27:58

And literally, it's going to take

you a couple seconds to a minute.

483

: 00:28:01

So I really appreciate that.

484

: 00:28:03

And aside from that, I hope you all

just have a beautiful rest of your

485

: 00:28:06

week and hopefully everything has

just been going well in your lives.

486

: 00:28:11

Um, you know, lean into the

discomfort, do the hard things become

487

: 00:28:16

better every single day, 1%, all

the good stuff you guys know it.

488

: 00:28:20

And, uh, thank you very much for tuning

into the show as always do everything with

489

: 00:28:24

good intentions and connect your elements.

490

: 00:28:27

I'll see y'all on the next episode.

491

: 00:28:29

Next Wednesday, much love to

every single one of you and peace.