Patti Talks Too Much

From Reversing Arthritis to Reversing Biological Age

• Patti

Share episode

Send us a text

What if getting older didn’t have to feel like decline? This conversation is a candid walk through a year of healing rheumatoid arthritis, trading cravings for clarity, and watching labs catch up to lived experience. I share how last December’s pain made basic tasks feel impossible, why early cleanses stirred chaos before relief arrived, and how steady basics—nutrient‑dense food, gentler training, and smarter rest—opened the door to real progress.

We dig into the data and the day‑to‑day: normalizing liver and kidney markers, reversing prediabetes, and uncovering thyroid clues that may be the hidden root of inflammation. I talk about returning to the gym, swimming again, and adding a simple morning sequence to restore flexibility. The surprise win: my biological age started moving backward, a tangible sign that consistent inputs matter more than quick fixes. That leads to an honest look at food culture—how ultra‑processed products hijack taste buds, why “treats” often mistreat us, and how letting go of sugar and most grains didn’t feel like deprivation once the frame shifted.

Looking ahead, I’m layering precision onto foundations with a health DNA test for nutrition insights, targeted thyroid labs, seasonal cleanses, and bodywork like acupuncture and massage to release what the body holds. I’m also exploring high‑heat, short‑time wok cooking to keep meals warm while preserving more nutrients. For anyone overwhelmed by where to start, I break down a “health snowball” method: pick the easiest win, master it for a month, then stack the next. Momentum builds identity, and identity sustains change.

If you’re craving a practical, hopeful path—one that blends lab‑guided choices with everyday habits and a kinder mindset—press play. Subscribe, share with a friend who needs encouragement, and tell me the first small step you’ll take this month.

Support the show

SPEAKER_00:

Okay, so I know it's been a long time since it's been a few months, but a lot has been happening, and I bet there's a lot that's been happening in your life too. It seems like our whole world has turned upside down. Um my last podcast was right after uh Charlie Kirk had been assassinated. I was reeling from it. Lots of people were reeling from it. It was uh a very, very um heated kind of time. And since then, so much has happened. Um, and I don't know about you, but I've come to many, many uh realizations and there have been many revelations and I've had to process it. And um, I've also like personally on a on a on a on my own personal journey, I've been going through some um some healing processes of some really old stuff that has come up for me. And I bet that a lot of you are going through the same kinds of things. Like it has been uh rough and tumble last few months where there have been realizations that have come to the surface, there's a lot of awakening going on, and in the process of that, uh we have also been called upon to heal um some of our deepest, our our deepest, oldest wounds. And so here I am, kind of like um uh in the in the midst of that. And I really honestly didn't want to do a podcast as I was in the midst of it. It's like I don't, you know, I just don't want to, you know, and I don't want to talk to anyone. So don't take it personally. I just didn't really want to talk to anybody. I was not, it was a period of time where you could say Patty does not talk too much. Patty isn't talking at all, and and I really wasn't. I was kind of in a in a very um um insulated, sequestered kind of place where I wanted to, I I really needed my quiet time, uh I needed my alone time, um, I need my I needed my pondering time. And I would come out and you know, every once in a while and speak to like really close friends who who could get it, who under understood like those, you know, that that personal journey of mine. And um, and and that's kind of what I did. And so um that might resonate with you. You might find that you were going through the same thing. So um I wasn't talking much, but here we are um now. And I've really gone by the way, you know, I really um moved through that process. And I continue to, I'm I'm definitely, I definitely feel like um I've been doing um a fair amount of inner work. Um, and and I will say that in my uh journey to heal my my my physical illness of uh rheumatoid arthritis, you do get uh naturally um to this place where um you can only go so far physically in your physical healing, and you will be called upon, right? Your psyche, your body, your mind, your spirit is gonna call upon you to do some deeper healing emotionally and spiritually. It's just going to happen because it's all connected. So I feel like I was doing a lot of physical healing, and it was just a matter of time before some of these older wounds that may have contributed to my physical ailments in the first place, um, needed to be looked at again and healed in a deeper way. Now, I um I say that because that's like my personal journey, but I also think like as a collective, we are being called upon to do the the same thing. Um and many, many people, I've just been hearing it across the board that this is a very common thing right now. So I was on my own thing where it seemed like uh uh this time coincided with um the you know the point in my healing process, my physical healing process, where I was going to have to dive deeper um on some um emotional healing. Um, and it seemed to coincide with uh what what a lot of um what a lot of folks are doing in the collective. Yeah, lucky me. Um at any rate, I think it all happens for um for a reason. I do not question um cosmic or divine timing anymore. Um it's a fascinating journey. So here we are in December. And what I like to do um in December is review, you know, like review the year. And you know, and because this year was so much about, you know, what am I gonna do with healing this condition of mine? And that was really kind of like I was uber focused on that, that you know, obviously um in looking back on the year, that's the kind of thing that I'm looking at. Where was I last December in my healing process? Um, and I'm gonna tell you, I'm gonna tell you where I am. I'm looking at my notes here because I want to make sure I don't miss anything. So last December, I was still in a lot of pain. And I was still, you know, I had days when I I felt like I don't know if this is working. I don't know if I'm actually going to be able to reverse this. I'm I'm feeling my my joints are still hurting. And I was about four or five months in. And um, I didn't realize uh that what happens when you start going through these cleanses and these things, that it actually creates a lot of chaos in your body. You know, that you're stirring up so much, uh, so that you um you can go for a period of months before you actually feel a shift because it throws your body into chaos, all right, and an internal kind of chaos. And you really have to weather that storm and and see through it. And so um at that time in December, around this time, I was um, I still had my moments of feeling defeated. I still, you know, everything still pretty much hurt and and little things hurt to do. So what was I doing at the time? Um I was um I I had hired someone to clean my house because I realized I couldn't, I was having difficulty stripping my bed. You know, like pulling and talking. I couldn't do that. I also couldn't do deep cleans in my in my bathroom. And so I thought, oh my goodness, I need to hire someone because I like a clean house. I like to keep up on top of these things, but these things were still painful to me. So I literally had to have someone come in once a month and do these things for me. Strip my bed, change my bed, do some of the deeper cleaning in my house that was painful for me, do a deep cleaning in my bathroom. It was painful for me. So um that's where um I was at, like physically um in December. Um I also, you know, my blood work was showing that my liver, my liver numbers were off, my kidney numbers were off, my hormone, uh my female hormones uh were off. I was um pre-diabetic. That's what my blood work was showing. Um, I was not able to, just going back to the physical stuff, I was not able to exercise. So I had been going to the why, and I stopped going to the why because I couldn't really handle those weight machines. My shoulders were in so much pain. My shoulders, my elbows, my body. Um, I was in too much pain. Like going to the gym, just the thought of going to the gym was um, you know, was was kind of traumatizing for me. And the thought of getting in the pool and swimming as I had been, uh, was it I I was not able to to swim. It was that that's the stroke, you know, when you're when you're swimming, that that shoulder, that shoulder movement with the stroking um was something that was uh uh painful to me. And I just avoided it. So I was not going uh not going to the gym. Um and so you you know, my blood work was off. Um I was all of these, all of these things with my blood work, my numbers were off. I was still eating grains, I was rationalizing that, oh, I can I can eat grains and it's not going to, you know, I was doing the the the sourdough thing and making the grains and everything. And and it took me a little while to accept that at least for a while I needed to let the grains go. So um, but I was still, you know, I was still doing that. Um I couldn't carry what you know, I'd buy all my own water, and I had a hard time carrying things by the handle. So my hands were in too much pain, so I couldn't carry my water up the stairs. I live on the second floor. I I couldn't carry my water, you know, those are like all of these things. Um, I could I really couldn't hit carry anything by by the handle. I couldn't really do things where I gripped something by the handle and turned it. So I didn't have the strength in my hands and also my wrist was in too much pain. Um, so that's kind of where I was at last December. And and I I felt I was feeling I would have my moments of feeling kind of depressed because I thought, am I going to be able to do this? I committed to this, um, but I I don't, I don't really, you know, I don't feel like I'm making any progress. Um, and that can be really disheartening, especially when you feel so debilitated. It wasn't until around this um January that I started to see a shift. But in December, no, I was I was still I was still pretty much in a lot of pain. All right. So now let's look at where I am today. So all my liver numbers are within range. My liver is great, my kidneys are great, all my numbers for my kidneys are great. I am no longer pre-diabetic. Um there the numbers that are off are my thyroid. So as I've been reversing my rheumatoid arthritis, I think what happens is you get closer and closer to what the source of it was to begin with. And so what I'm realizing is that the source of it may have been my thyroid the whole time. So I've got a couple of numbers that are still off. So what I'm doing now is I'm honing in on those numbers. Like, what does that mean? Um, does it mean that I need to get an ultrasound on my thyroid? Does it mean that I have Hashimoto's? What really does what really do these numbers mean? So I'm actually getting a um a very specific um blood, um, I'm getting very specific blood tests um that are going to hone in on the numbers that are really off with my thyroid at this point. So um, so all my other numbers have shifted and I'm doing really well uh, you know, with my organs, with my inner functions and so forth. My thyroid is off. And so I think that what this tells me is that as I've reversed my condition, you know, I still have inflammation, but it has reduced. Um, but as I've reversed my condition, um, I think I'm getting closer and closer to pinpointing the source of the condition in the first place that may have gone undetected for years. So we're gonna kind of get to um that. I, you know, that's the blood work that I'm focusing on um right now. So, you know, I I was able to begin um exercising. Um, I did, you know, earlier in in the year, I tried exercising and actually hurt myself. So that, you know, and I had to rest and I had to really just give it time. So by the time summer rolled around, I was able to start really exercising more seriously. I started walking and then I decided I was going to go back to the gym. So I returned to the gym. I am now exercising five or six times um a week at the gym. Um, and that includes getting back on the weight machines again, as well as swimming. So I'm back in the pool, I'm back swimming, and I am doing the um I'm I'm doing the weights. Um, I've also incorporated kind of a version of the five um Tibetan rights kind of exercises, and I do them every morning too. And that is a lot of like they call it eye eye um exercises, but a lot of it has to do with the twisting and the turning of the spine, you know, the flexing, you know. Um I've I noticed over over time it's like, yeah, I'm doing these exercises, but I really need to work on my flexibility, um, which is really, really important. So I've incorporated that and I do that every morning. You know, I've obviously can clean my own house now, scrub my own, scrub my own uh bathroom and uh clean out my own refrigerator and change my own sheets and tuck them in. I was just um laughing about that a few days ago when I was uh changing the sheets on my bed and I realized, wow, you've really come a long way. And when I was carrying water, um the of those those three gallon jugs of water, one in each hand up the stairs, I was like, wow, you've really made progress this year. You could not do that uh last uh you know, last December. I couldn't hold it in my hands and also um my, you know, I I hurt I hurt a knee um doing it as well. So there are a lot of things um that have greatly improved in the last year. Um and what else has come out of it? Well, one of the things, you know, like I mentioned when I first started, um I I do go through the company that I work with is um uh function, function health. And they do, you know, I order through the blood work, I've order the blood work, and and I probably mentioned this before, it's like well over a hundred different things that they are testing you on. So you're in range, you're out of range, or whatever, but it it tells you it's a lot of blood work. I have to go like twice to have my blood drawn uh when I'm having the full panel. And what function health does is uh one of the things that they tell you based on your blood work is your biological age. Well, one of the things that happened recently was uh my my nutritionist and I decided that when we were going to, you know, four months after the last test, we were going to test some numbers. We wanted, we were curious about my iodine levels, we were curious to see if any of that had changed because you know we were honing in on this whole thyroid thing. What is going on with my thyroid? So we decided that we were going to retest some of the um some of the blood work. So it was four months after my last one, my last battery of um blood work, and what we discovered in this um blood work is that in the four months um since my last blood work, um, my age had um reversed five months. So I had lived four months and reversed my age five months. So I am literally as I move forward at this point, I am more rapidly moving backward. So I am reversing my age. And so it'll be very interesting to see if that pattern continues. Uh, you know, I'm sure it will. So as I move forward, my biological age is reversing. And and I think that this is this is what happens um eventually as you get out of the way and let your body um heal itself as you clean up your food, as you do the cleanses, as you supplement it, you give it what it needs it, needs, you focus on nutritionally dense foods and as clean as you can feed it, um, and you do regular cleanses for your internal organs, you will see that your body heals and actually um gets younger biologically. So, and I would rather my body reverse in age biologically than go out and um you know do a whole bunch of Botox so that I look 10 years younger, but I'm actually not. Um, I remember when I had my when I had my cafe and uh it was down in Florida and it wasn't far from Boca, and if Boca, Boca is known as like the Botox capital of the world or something, you know, let's face it. But um I had a dear customer, and she was from Boca, and she would come up uh to Lake Worth, um, which was definitely not Boca, but she would come up uh regularly to my cafe and we would chat. And she would come with her husband, and of course they were they were, you know, like typical Boca people. I mean, I loved them to death. But they were, you know, they had all kinds of work done and they were super tanned and, you know, they were um, you know, they just had. All of the things, you know, that you would expect, you know, a vocal couple to have. And they they did look maybe 15 years younger than they actually were, because they had had all this work done. But then she came in one day. She didn't, she wasn't with her husband. Her husband had had a heart attack. Her husband was now on all of these medications and such. And then she came in, you know, later in that she was suffering. I was like, what's going on? She had diverticulitis and she was dealing with diverticulitis. So here was a couple that looked great. You know, they were they looked great for their age, but um their bodies were breaking down on them. And um, and so you know, I I understand why we want to look. We want to look, you know, we we live in a culture where you know you look as young as you look as young as you can for as long as you can. I get it. Um, but there is so much more to be said uh for um being younger biologically. What is your biological age? Um so right now I am now um uh biologically six years younger than I actually am, and I'm I'm setting a goal. I am, I want to be 10 years younger going into the new year. I want to be 15 years younger um than my biological age, you know, than my actual age. Um I want my biological age to continue to um to reverse as I attend to my health. And I think that um that is a wonderful investment. So for me, I would rather invest in all of the things um that I would need to invest in in order to have to achieve that younger biological age, um, as opposed to investing all of those thousands of dollars and actually looking like I'm 15 years younger, but not really um that age biologically. So, but that's just you know, that's just me. So I wanted to also share, share something else. So I, you know, I've I've shared this before. I've cleaned up a lot, you know, so so no sugar um at this point, no grains, though. I'm I'm really I'm I'm close to maybe introducing some grains back, but it would be very, very clean grains, as clean as I could get them. But at any rate, that aside, there's a a woman that I know at work who is um now she's she's been able to lose a lot of weight um through um uh intermittent fasting. Right. But but her her thing is is that uh on the days that she eats, she just eats anything. She doesn't deprive herself of anything, so she just eats anything. And then she has the days where she doesn't eat. And she made a comment the other day that I thought was interesting. She said, Well, you know, you've just you know, you've just you know deprived yourself of so much. Like you don't eat anything, like and where she was coming from is well, you've deprived yourself, you know, I don't deprive myself of these things, but you have like I let myself eat these things and you don't. And I was thinking later on, it's like I don't feel deprived. Like when everyone's passing around the Dunkin' Donuts, I'm not thinking, oh man, I wish I could have a Dunkin' Donut. Or, you know, when they're they're talking, they're talking about, oh, you know, the school has provided pizza or Subway sandwiches. Why don't you go down and have some? Oh, you're not eating that. Oh, poor you. Like, I don't think, oh, I'm so deprived. I don't have that. Or when they're passing around candy or or anything. Like, I don't feel deprived that I don't have that food. I no longer have any desire, and I don't feel like, oh gee, you know, my my life isn't as fulfilled as theirs because I'm not eating all of that good stuff. I kind of look at it and think, I'm at this point now where I look at it and I think, oh my goodness, how we poison ourselves is really crazy. It's like, why would I want to do that? Why would I want to put that in my body? I don't want to put that in my body. And I realize that like we are so controlled, controlled by those tiny little taste buds in our mouths. So we let those tiny little taste buds in our mouths rule our entire life. So whatever satisfies those tiny little taste buds on the top of your tongue there, all right, that's what rules. And it doesn't matter what your liver thinks of it, or what your kidney thinks of it, or what your gut thinks of it, your microbiome thinks of it, or what your heart thinks of it. No, it's all about the taste buds. And I think like big food has gotten that and has opportunized off of it and is able to sell us not only food that is um not nutritional, but actually negatively nutritional, but it is addictive. And so you have big food companies getting us addicted to food that is that is actually anti-nutrition. It it in other words, it doesn't, it provides no nutrition. In fact, it depletes us and puts toxins in our bodies that that actually harm us. And and so, but they're able to do it because our taste buds um are so powerful. Right now, I think like, don't get me wrong, I eat tasty food. Um, the thing is that what big food, what big food has done is they make they make snacks and things like that out of literal cardboard and things that like we should never put in our bodies, but they add so many additives to it that we actually think it's delicious. So we're eating toxic, we're eating really delicious toxins. Um, and so when you when you get that, it's like why why would I put that? I don't I don't feel deprived at all. Uh, I don't, you know, because I I don't feel uh addicted anymore to um to foods that are full of those kinds of additives or sugars. I don't feel um addicted to it at all. So um so there's this this whole mindset about like, well, if you clean it up, then you're deprived. I mean, like, what how do you have fun in life? Like, where's your enjoyment in life? And I and I realize like so much, so much of our rewards and so much of the enjoyment or whatever that we're that we're given is is um centers around food, but it's bad food. It's like, oh, let's celebrate, let's have cake. Oh, let's celebrate, let's have pizza, oh, let's, you know, and it's always really, really bad food. So um, so I I think that um we have a long way to go uh in terms of our relationship to um food and kind of cleaning up um big food. Um, but at any rate, so here we are, and I am setting my goals for the new year. So now a lot of times what people will do is they'll say, Oh, you know, I've made progress, so now I can go back to my old ways. Well, you know, I think that that's the diet mentality. I'm gonna lose this 20 pounds and then I can go back to normal. And that's why, you know, people don't keep the weight off because, you know, it's a lifestyle, it's not a diet. Um, and that's kind of how I feel about this whole um focus that I've had on reversing my rheumatoid arthritis. I've re- I am, I'm not out of the woods yet, but I have seen tremendous progress and not only tremendous progress in reversing my rheumatoid arthritis, but also progress in reversing my biological age. That's huge. And so that is that is uh so much encouragement for me. So what that does is it motivates me to go further and deeper in my pursuit of optimal health. All right. So then I start looking. It's December, we're going into the new year. Uh, my birthday is actually in January. So I feel like my birthday is at the beginning of the new year. It's like, what do I want to do with this new year of my life as well? And so I've decided I want to go deeper and further in my uh journey uh in terms of um really elevating my health. So some of the things that I'm thinking about, one thing that I wanted to share is um I decided that I would get a health-related DNA test. Um, this is through living DNA. And basically, and I just sent it off, so I'll be getting my results, but basically they look at your DNA and then they give you a report on based on your DNA, right? Which is based on like your whole lineage and everything. What are the best foods and the best things to eat? What's the best nutrition for you and your DNA? And so I'm I'm very excited to see what that what those results are. So um that's one of the things that I'm doing. I have also discovered, and this is true for anybody on a, you know, on a on a healing journey, you start addressing um physical ailments, especially something that's systemic, like you know, rheumatoid arthritis, and you move along on that journey for a while, and it is inevitable, you will bump up against uh your need to address emotional healing as well, emotional and spiritual healing. It will happen because it's all connected. So um, and and that's a good thing. So we begin in in the physical, and it really does lead us to a need to address um our our our emotional healing. And so going into the new year, I'm looking to take deeper dives into what I can do to um to elevate my healing journey. And a lot of that may have to do with emotional healing. So I'm doing the you know, the the living DNA thing. Um, I think that my cleanses are going to be elevated um in in some ways. Um I think that um what I'm gonna start incorporating um will be um body work, you know. I think at this point um I need to do body work, which is like massage and acupuncture, those things to release some um possible traumas that are in my body that need to be released. Um, so um another thing um that I'm going to do is um because I'm looking at how can I incorporate not only like what does it mean to to eat more and more nutritionally dense food, and then of course that's that's living food. And and I don't I do not think like the answer is becoming vegan or vegetarian, though I do think that um the Japanese uh have have gotten have gotten it um quite well well with um they're on to something with wok cooking, um cooking with a wok, because it's it's um it's high heat at a short, at a at a short interval, which which allows the food, um, even if it's meat, like to allows the food that they're cooking to hold more of the nutrition, even though it's cooked, because what happens with cooked food is you lose a lot of the nutrition. And here's the thing I loved cook, I love cooked food. I love soups, I love hot food. I'm not a real big raw food eater. So, you know, given that, I mean, if I was a really big raw food eater, then I'd be just like, oh, I'm gonna eat a lot of raw food. Um, and I probably will, but um, I think that in the coming year I'm going to explore walk cooking um for a lot of my cooked meals so that I can have cooked meals and know that it is um um holding more of the nutrition than it would if I cooked it another way. As I've gotten healthier, as my body has healed, um as I kind of move along in this process, I'm I have more um more space and more energy to dedicate to creativity. I've I've always been a really very creative person, but when um when my health went down with the rheumatoid arthritis, it was very difficult to think about anything other than trying to heal my body. And so now I'm at a place now where I can kind of come out of my healing cocoon a little bit and and start um um focusing some of my energy on creative endeavors. Now, one of the things that I really do want to um share for folks who are listening and thinking, Patty, you know, I I don't even know how to start. I honestly listen, we're coming into a new year. If you have discovered it's like, oh man, I really need to address my health, and I have no idea where to start. I want to just give you a little bit of an analogy and hopefully it it'll help. So um, there are folks like Ramsey. What's his name? Something Ramsey, John Ramsey. Well, Ramsey, the guy who talks about getting out of debt. So you know how overwhelming it is to be in debt and you have no idea where to start. Where do I start? It's so overwhelming. I feel like I'm never gonna get out of debt. You know, it's it's it's just hopeless, right? But he has a strategy, which is it, you know, and I think he calls it the snowball effect, where you take all your debts, you line them up, and you you line them up in in according to the amount. And basically what you do is you start with the smallest amount. You put all your energy into that, and then when that's done, then you take it, then you take it to the next one, and then you deal with that, and then you take it to the next one, and then you deal with that, and it's like the snowball effect, all right? So you start with the smallest debt, and then you go on to the next one, and then you go on to the next one, and before you know it, you have this exponential kind of effect on you know, on your debt situation. I honestly think that that is an approach you can apply to your health. All right. So you look at, you know, the the things, all of the things that you know could or should be improved with your health. Like if you're eating fast food, if you're a smoker, if you're a drinker, if you're addicted to sugar, if you, you know, you got all of these things going on in your body, you have nowhere to start. You you just you you you don't know. Like, where the hell do I start, Patty? Um, I would start, honestly, if you want to create a snowball effect with your health, I would start with the change that's going to be the easiest for you. Start with the smallest step that you can do. So the smallest step for you might be, it could be um maybe I don't, you know, I I eliminate processed foods. You know, let's say you have a real sugar problem. You maybe you can't eliminate you, you cannot eliminate all sugar, all it's you can't do cold turkey sugar. You would have to do baby steps. All right, I'm not gonna eat chocolate bars, right? Or whatever, or I'm gonna eliminate soda, right? Whatever it is you think you can do, like the smallest step. Now, the smallest step for you might be I'll start with a cleanse. I can do that. Um, I can do a parasite cleanse, or um, I can um I can do a I can do a colon cleanse, right? I can I can do one of those cleanses, right? I can do that. All right, then start with that. But start with the thing that you you know you can do first, all right, and then you move on to the next. But make a list, make a list of all of the things that you would like to do to improve your health. So it could be it could be the things you'd like to eliminate, the things you'd like to add, right? The activities you like to do. Maybe um I I need to start exercising, right? And it could be something really small, but whatever you do, start there, do it for a month, and then add something, and then keep going once you've established that, you know, for a month, then move on to the next thing, and then the next thing. What you're gonna see is one good habit leads to the next. You're gonna find just as these people do who are getting themselves out of overwhelming and often paralyzing debt, is once they get through the first one, the first two, the third, they are excited. They see the light at the end of the tunnel, they start feeling the weight lifting off their shoulders. And so as you begin to make those steps, as little as they seem, you're going to feel it. You will start feeling the effects of it, and that in of itself is motivation to keep going, go further, go deeper, go harder, however, it is, you know. Um, there is something to that approach that I think works for a lot of things. So I would just recommend that you start with the smallest step that you can do. Do it for a month and then add the next one. You can even put them in in order on your list. And don't be rigid. You might find that you need to move your list around. It's not really like a new year's resolution. What it is, is it's a plan for a new you in the coming year. So by the end of 2026, you will. Be a new person. I mean, it takes a year for all of our cells in our body to change, to revitalize, to be new again. And so if you think about it that way, each month you're doing something to support the regeneration of all the cells in your body. And that by the time you get to the end of 2026, you will have done all of these steps so that the person you are at the end of 2026 is going to be a much healthier person because of all of the small steps that you've made. And believe me, your body will thank you. Uh, so that is all I have for today. It's been um such a pleasure um doing these podcasts with you this year and sharing my journey. Uh, I think, you know, I might be making some changes going into the new year, but I'll certainly share them as we move into the new year. I just want to give it a little thought. Um, but it's been so much fun. If you have been listening in from around the world, I really appreciate you. I see you. So for you, enjoy the journey, enjoy your holidays, be grateful for everything, um, be grateful for the coming new year. Try not to put too much energy into the chaos that's happening around the world. Um, it's not really worth your energy. What's worth your energy is you and the people and the things that you care about. I'll see you in the new year.