Latest / Cut the BS, Your Health, Your Choice / Season 3, Ep. 5: The Third Act Revival: Wellness in Full Color
Transcript
- Marcia Lee: Hello, this is Marcia Lee. Welcome to the latest episode of Cut the BS, Your Health, Your Choice, where we talk about facts, not fluff. I have the honor, I have the extreme honor of having today's guest. Who is my yoga instructor, my spiritual mentor, my friend, my sister, all everything rolled up in one, Adrienne Shaw. So Adrienne has been practicing yoga since two thousand seven. She is so active in the DC ⁓ community, especially with our senior population. She's been teaching chair yoga, regular yoga. She does ⁓ yoga at ⁓ three to four DC parks and rec centers. She does spinning. She loves cycling. She loves traveling. She loves warm weather. So anyway, without Further ado, I want to welcome Adrienne Shaw. Welcome, Adrienne. Thank you, Marcia. Thank you. Appreciate the honor. It's a privilege to be here. Thank you, Adrienne. So today we're just gonna have a f free-flowing conversation. May is Older Americans Month. And you know what? It's not a lot of content on the platform about older Americans Month, but I'm here to change that. So today we are going to be be ⁓ today we're gonna talking about ⁓ Older Americans Month and just think thing. This month this year's theme is wellness. So of course I met Adrienne by coming to her yoga class back in 2019. And I'm like, you know what? I like her. Because I was I had always been working out, but I was looking for the mental part of exercise. So when I came to her class, it was warm, it was welcoming, it's multi-level. And you know what? And when you exercise in group, you want to be in a safe space, a nice space where you feel welcolmed and warm. Because I've taken different yoga classes and I'm not feeling as welcoming. It feels like I'm in a competition. Baby, when I work out, I don't I don't wanna be in no competition. I want to do things my way, my time. And she always provides modifications for, you know, for her students. We even had a student who had a stroke and sh baby, she was doing better than we ⁓ But without further ado, we wanna talk about the health and well being ⁓ aspect of being an older American. So Adrienne, what have you been noticing when you've been ⁓ teaching your seniors? What what trends and what have you been noticing when you teach class? I've noticed that ⁓ a lot of the seniors exercise wasn't a part of what they did. It may have been when they were much younger, but as they age and feel a little pain here and there, they back away from exercise. but what I found, the ones who continue to exercise on a regular basis have much better lives. ⁓ and if they do get sick sick, the outcome is much more favorable if your body is used to moving. Your body will heal quicker if you've been moving. If you haven't been moving and you have a stroke or a heart attack or hip replacement, knee replacement, ⁓ the recovery is gonna be a lot longer. But if you been exercising, your body has muscle memory and your body will remember from where it came. And you know what? Adrian's Adrienne has so many sayings, but let me break down her two favorite sayings. Her two favorite sayings are movement is medicine in motion ⁓ yeah. And food is not your friend, but today we're just gonna chime in on the movement is medicine piece. So Adrienne, why are you so passionate about the movement and and medicine piece? Movement is medicine in motion piece. For instance, people who have arthritis Either you're gonna just leave with the pain, take a lot of aspirin, and then the aspirin gonna stop working, then you're gonna end up on painkillers much stronger. Or you're gonna get to a class, keep moving your limbs, keep ⁓ moving, become more flexible. And if you're more flexible, you'll have less pain. A lot of times, even with things like diabetes, heart disease, If you move more, your blood will move more. And the more you move, the better you feel. And maybe you won't eat to those feelings so much. You know, it'll help your numbers, you know, and in terms of things like high blood pressure, if you're moving, you feel much better. And so your blood will your pressure won't be so high because you feel so much better. 'Cause movement is medicine in motion. And I just wish that movement was that people would become more addicted to movement instead of the pills. Cause, you know, doctors go to school to learn how to write scripts and that that's what they do. You can't blame ⁓ for doing what they spent all that money to learn how to do. But you can help ⁓ out if you move a little more. One of the things my doctor being a senior, right? myself. One of the things my doctor always tells me, I want you to keep doing what you doing. Keep on doing yoga. Keep on moving, Miss Shaw. Even when I say, ⁓ I'm hurting right here. Keep on moving. She don't even want to hear that. Just you just keep on moving. Mm-hmm. Yeah. So and I tell you, one of my students started falling and she would still come to class. But she had stopped moving. She would just sit there, you know, and before long she continued to fall, and then the falls got more and more frequent frequent and the severity of of the fall got worse and worse. You know, and now she's in a nursing home. And no physical therapy. I mean, you get physical therapy if They think that it'll help you. If they think it'll, if they don't think that the physical therapy is gonna help, you you will not be receiving it. You know? And once you get sick, it's harder to recover. But if your body is used to moving, you recover a lot faster. For instance, I have herniated discs four and five. Now, And I do yoga. And when it first became debilitating, I had to stop running. I had to stop driving a stick. And I had to stop wearing heels, right? And I did those things, but and then I that's how it happened on to yoga. They was having yoga downstairs at my job. And I started going and when I started, I would wear this belt around my back, right? to keep my back still. And I began to do the yoga. And it worked. I stopped running. I don't run anymore, but I do walk. And I've never had surgery. ⁓ I did let them give me a needle one time. And the needle it didn't make me feel no better. I said, I'm not going back to get them two shots. ⁓ no. And I just kept doing what I was doing and modifying, not lifting ten bags no more. Just modifying my life and I got better and no surgery and I still have those herniated discs, but I'm good. No more debilitating pain. Well, I just wanna talk about something and you know, for me, since I've been doing yoga with Adrienne, just doing and doing other yoga activations around the city, you know what, I was in Jamaica and I was calling on myself trying to ⁓ A T V and and I crashed and I broke I fractured my wrist. But I know for sure one thing for certain had I not been taking Adrienne's classes and yoga classes, my bones would have not have been as strong and I believe that pain I believe the injury could have been much worse because I've been practicing yoga. It was only ⁓ a hairline fracture and I had to wear a cast for five weeks only and after that I just did therapy but You know, again, for me, I'm not I don't do yoga and everybody think everybody has a had a has their own way of doing yoga, but for me, baby, I do my own thing, my own time. Adrienne be teasing me. But I wanna really like circle back to what Adrienne said about the balance. Yoga is you know what, yoga has so many ⁓ benefits. So Adrienne, you wanna share all the benefits of yoga? Especially for older Americans. One of the benefits of yoga. It increases your mindfulness and it allows you to slow down. Because in this world, everything is fast, fast, fast. Fast food, fast cars, fast money, fast, fast, fast. And so our brains are constantly in overdrive. In yoga, when we start the class, we begin to slow down. Notice your breath. And you begin to develop a consciousness about how you feel. And one of the things yoga made me conscious of the food I eat, how do I feel after I eat it? So it's it helps you to not overeat so much. Cause when you overeat, you feel miserable. Got a hole your stomach, can't get to the bathroom. So the mindfulness piece of it and the the movement part of it, being flexible. When I first started teaching, I was practicing, but the first day that I went to teach I fell about three steps down and my ankle did not break. It hurt a little, but it didn't break. But I went on and taught that class. But I know that the reason that my bone didn't break is because I had been practicing yoga. Because you use your limbs. You you use your limbs. You gotta move your limbs. You don't have to bend like a pretzel. My classes are to help you move more. It's not a competition. Help you move more and make you feel more comfortable. Make you feel better about yourself. And as you age, you must move. It's not optional. Young people still have time. But as an older American, you don't have any more time. You gotta move. Or you will be stuck in a chair and having to be lift with a machine because you're you're overweight. And that of ⁓ C and A can't move you. You gotta be moved with a machine and then the food that they feed you is gonna put more weight on you and it's just a vicious cycle. So we wanna stay out of those places. And sometimes those places are useful. you know, for maybe a week or two, you know. But after that, we wanna go home and continue moving. Sometimes there are people in their nineties still moving. I I've seen women online doing yoga in their eighties. I have to because it's just movement. A lot of people have arthritis, but you gotta move through arthritis. You gotta move. You can't just sit there And you have to change your diet. You know what? You're you're so right, Adrienne. It's it's just really like a whole mindset shift. But since we live in the district of Columbia, I do want to give a shout out to Department of Agent and Community Living, DACL for short, and D C D P R and the YMCA the Y ⁓ C A. They have so many senior activations. So DACL actually operates ⁓ six senior centers throughout the district of Columbia and Adrienne teaches at three of ⁓ them so she's really there with the seniors. So she's speaking from experience. She's speaking facts, not fluff. She sees this on a regular, regular basis. ⁓ I actually take some activations through DC D PR ⁓ YWCA is I mean YMCA as well. Very, very good programs. And they understand that seniors do need to move because moving movement is gonna stop maybe the onset of chronic illnesses, diabetes, hypertension, or if you have it, it'll bring it to a standstill. You bet you're better able to manage it. Maybe even eventually coming off the medi the medication. So not only does not only do we have yoga, but we have other ⁓ wellness activations for seniors. But what we've noticed, Couple of people do it, especially during the summer months, they have a lot of activations outside. They do water aerobics, they do yoga outside, they do walking outside. But what I have noticed, I wish more older Americans would come out and partake in these these activities. So me being a podcast host and a health promoter, I make sure that information ⁓ is getting is getting out to the commun community. And DACL will hear this and DPR hear this and why YMCA hear this. I'm looking to be a community consultant so I could be outside doing promotional promotional wellness for our, you know, for our older Americans because people say, ⁓ we ain't never heard about that. How you hear about that? But again, we have to make sure that the information is getting out through the proper channels. Everybody is not on social media. And I respect that. So it needs to be paper. It needs to be actually talking to older Americans. It's actually having that touch point. And what I've noticed when they do senior ⁓ outreach sometime, I I wanna see people that look more like us in our age group. Not that I don't have I don't have love for the younger younger ⁓ people, but I do, the younger population, I do very much. But I think sometimes, ⁓ I think that it will resonate more with people that look more like us and I have to say and I'm speaking as being a senior now but I wasn't always a senior but I really attributed moving to medicine and for me losing almost one hundred pounds because it was just you know, at first it was just like I was just going d I was just doing my thing. I wasn't even paying attention to like how I was exercising I wasn't even exercising. I was eating. I was going to happy hour. I was eating chicken wings and french fries and drinking margaritas and all of that. But I think even, and that's all the part of the wellness piece too, because sometimes you have to for me, I had to reimagine my relationship with food. And I also had to reimagine my relationship with alcohol. And just just figuring out that alcohol wasn't doing it for me. And you know, after all those years of drinking, I finally had a revelation. Guess what that was? It brings zero health value. Z-E-R-O. It brings no health. value. And I finally said, wait a minute, something wrong with this picture. I'm supposed to be health and well being. And for me it was hypocritical and two-faced it. And I'm like, mm-mm, bring it in. Practice what you preach. And I know Adrienne for sure. She is definitely a practice with what you preach individual. She is really talking the talk and walking the walk. And we have to have more people that look like us that's talking the talk, walking the walk. Because it's really not a lot of us out here that's that's really doing that but again I do give our city their kudos because they actually put funding into these programs where a lot of jurisdictions around in the area don't have these these ⁓ robust programs and most of them check it out everybody most of them are Zero Cost Z-E-R-O and ⁓ YMCA they do ninety percent of their virtual so it's just s setting it up so if for those who can't get it set up get your grandbabies get get your young folks they'll get you set up you can tap in Do exercise from the comfort of your home. So what they're saying is it's no excuse. It's no excuse why you cannot do things. Even if you are somewhat physical limited, it will help your ⁓ it will help you move more because physical limitations are deep. And Adrienne, what you for ⁓ what I didn't hear, and I know you didn't forget on purpose, when you do yoga, it's gonna help you balance better. Remember remember Thursday, you told us, you know what you should be able to get up w without holding on to anything. That's right. And it's like You know what, I think we don't even look at we don't even look at that. And I'm like, Yeah, that's deep because what if you live by yourself and you fall? Because you have to know how to do that. So and you wanna tap into that a little bit. When we end up on the floor, we should be able to get on the floor on our knees and then get up without holding on to anything. And that's something that you can just practice on your own. Get up, get down, get on your knees as if you're going to pray, and then try to get up, you know, using your hands, you know. And even if you have to use a chair to help you try to get up. you need to try to get up. I teach another class called matter balance. And one of the things one of the things that happens to seniors is they fall. D and when you fall, you end up in the hospital, then you end up in a nursing home. Break your hip and no one to take care of you, you end up in a nursing home. When if you would just start, find a class, a matter of balance, a yoga class, some kind of class that involves movement, you won't fall. Or if you fall, it won't be so debilitating that you have to end up in a nursing home. And that's one of the things matter balance does. ⁓ it's a we move in the class, but more importantly, we talk about ⁓ what you need to be doing. We have a binder, we exercise, we have a conversation, it's we set it up like a a a circle and everybody gets to talk about balance, about moving, about not falling. Because one of the things is we have too many cords, extension cords, and sometimes you're trying to get out of the bed and you lean over to cut the light on. You just lean all the way over, then you fall, you know, and the thing is when you first wake up, You should just begin to stretch while you're in the bed. And then you slowly move around and sit on the edge. Slowly, you know, but if you haven't been in a class, you just continue to do things like you've been doing ⁓ But as you age you have to modify. Just like rugs. You can't have a lot of rugs. You can't wear them flip flops, cause you'll fall. You know, the chances of you fall is much higher. So we teach safety in matter balance, you know, and I'm guilty of them chords, but I have moved most of ⁓ because them chords, you beat them fell. Yeah, for sure. And you know, she brings up a good point. ⁓ last September D C had a balance they had they had a series of balance, ⁓ balance ⁓ events. They had ⁓ at four universities and they had transportation for seniors if they wanted to come. And it was really phenomenal. It was people teaching you balance. They were doing balance testing. Like you said, they was doing what Adrienne was speaking of. They were doing how you how you get up when you fall. They were doing like balance seminars. They were doing like balance classes. And that's really important. And this is a true story. ⁓ my late brother actually fell. He fell and We didn't hear from him for a couple of days. And my mom asked my brother to d drive over there. He lived in Baltimore and we in DC. And my brother went and found him on the floor. He had been on the floor for six days. Six days. True story facts, not fluff. Six days. so he ended up having a heart attack and went to the hospital, he did go to rehabilitation. You know, he made it through that. But, you know, again, let's talk let's talk let's talk about that though. luckily some senior some senior buildings have cords in strategic areas. So when you fall, you can hit it. You can hit the cord and nine one one will come. because my mother has it. She doesn't live in D C though, but she's in right outside of D C in Montgomery County, Maryland and where they live at again they have they have the cord. All you have to do is hit it, nine one one come. And a lot of people, I know it's cost, but I think it should be available to cord if you fall and you can hit it and nine one one could come. You know, because that's deep like Adrienne said, what if you can't get up? I mean, because sometimes if you don't have like family members or you live alone, that's that's real. I mean, just you know, that's why we need to do regular wellness checks. on our family members who live alone and who are of older, you know, who are older and choose to age in place, which is absolutely phenomenal. And you know what, I would wanna piggyback on that. And you know what? Being well and being healthy and being limber, it it allows you to actually age in place. And I think we don't talk about that enough. The more you are well, the less likely that you will have to go into a facility where the you really can't afford a facility because And then with all the cuts, it's going to be more difficult to access facilities, ⁓ assisted living, memory care. I mean, they going up to seven, eight, nine, ten thousand dollars a month. I mean, who really can afford that? So what we're talking about this morning is just doing things that are low and no cost that can help you be more stronger, be more limbo, limber. And you know what it can also help you with? It can also help with the onset of dementia. And you know what movement is deep. You know, like you said, your mind and really yoga and better balance is really about your mindset too. And it makes your mind stronger. So we're doing things to make to make us make our mind stronger. That's a great thing. And this this is not even studies have shown that. So, Adrienne you want to comment on that a little bit as well. From what I've been reading, the dementia is related to the sugar, related to what you're eating, you know, ⁓ I think that people really have to start taking charge of their health. And the first place to start, if you're in D C is join one of those senior wellness centers. They have all kinds of activities. Anot one of the other things that happens to seniors, we get lonesome and we end up isolating. Mm, you know, and ⁓ when you isolate, you go to the refrigerator, you go in that cabin, you try to find something to eat. But the more that you socialize in one of these senior wellness centers and and make it like a job, go every day. You know, 'cause they give you lunch, mhm, you know, and and you meet people. You can do all kind of classes and you have choices and you're not in the house all by yourself. You in that refrigerator, you know. And again we're you know, again we are fortunate. And DC also has implemented with within it's like a subset of the senior centers. Churches are actually tapping in. They do activities from ten to two. You could come like Adrienne said, you can eat, you have activities, they actually go on field trips, it's just going to sign up. Then you ⁓ if you're doing exercises, we forgot to mention you have to get a note from your d from your ⁓ you know, most of ⁓ would gl sign off gladly because ⁓ they want you you know ⁓ And they want you to be better because so ⁓ and like ⁓ Adrienne said, I wanna really like chime in on the loneliness piece and part of being older and just part of just being life. Some people don't some people are just lonely. It's just lonesome. But we are in the city We are in a place where we don't have to be lonely because like you said, so many activities. And some parts of the city, ⁓ I know War Seven, they had what you call a friendship bench. They had a segment on sixty minutes. So where you go on a bench and you actually talk, just say Adrienne and I we on the bench. We just talking, we interacting, we have an engagement. And I think engagement is a lost art. Engagement is a lost art. I mean, because I mean, don't don't get it wrong. I like my computers and social media and all that too, but my biggest my biggest activities are being outside and engaging and keeping my mind right. And I like to read too. So, ⁓ in DC we have so many libraries have a library, we have eight wards in the District of Columbia. And some wards have multiple libraries. We have a lot of libraries in the city. So a library, the library is Another good place to come. And some libraries actually do wellness activations. You could come and do like yoga tai chi. I mean, it's it's it's it's it's I'ma tell you, let me just plug my city. Babe, we got the best city in the United States for activities. And I just can't stress that enough. And DACL y'all need to hire me. But anyway, that's I'm putting the plug in for myself. But no, it's really, really good because this is what we need to be promoting. Like you said, this is older Americans month. I wish they changed it. And one of my colleagues, she calls it senagers agers. I like to see seen a C C A month. I like that. Because we are we we are seen ages. I mean, baby, I am. I'm a teenager, seenager, whatever. We all me and Adrienne Age, we we like rolled up into one, know. ⁓ Everything 'cause we really love to be outside. We love to really engage and we like to see people well. Because you know what? When your mind and body is well, else, ⁓ everything else is everything else falls in So ⁓ Again, that's why we that's why we're on here today talking about that because again, they everybody's talking about they even talking about the very young or the very, very old, but it's still the middle piece. And like I'm a boomer, but I'm on the back end of the boomer. So Adrienne is a boomer as well. But again, you know what? This just bringing awareness and that's why we're down here today again, just you know, bringing a wellness to this whole older American, you know, piece and Seniors know that in D C know that you're not alone. And if you need transportation, if you have physical limitations, you can always sign up for Metro Access. And ⁓ where we are doing this recording. If you come to the ⁓ Martin Luther King Library on Wednesdays, they have metr w ⁓ metro, WMATA they actually sign you up to get smart trip cards. once you get your doctor's approval, you have to get your doctor to sign off on it. But This is really, really great. So they can take you around to different sites. So I think it's like six bucks, and then you can take somebody with you and they ride for free. So if you have a caregiver, they can also ride with you. So again, this all this is this is all about this is all about being well. But what we didn't talk about was the food piece, because that's all about wellness too. And let me put a plug in again for my city. You know, The Department of Parks and Recreation they have three community gardens. Three. You can go access no cost fruits and vegetables from May through November. They have one on Tuesdays ⁓ in Northeast DC at Edgewood Community Garden. Wednesday they have it at Lederer Gardens. And Thursdays they have it at Powell Gardens. ⁓ they all are from eleven to twelve. And on the second Wednesday of the month, they work in conjunction with the Cap Capital Area Food Bank and they give out additional produce. And we also have ⁓ and at the wellness centers, sometimes they bring in fresh fruits and vegetables for the seniors to take home. So what we try to do at what they try to do at some of the senior sites and some of ⁓ DPR sites, they have people actually doing cooking classes and show you how to cook. ⁓ meals with with the vegetables and fruit that they pulled from the garden, which is really, really super. And you know what I found old Americans like? They they love the soups. They say, yeah, give me some of that pot liquor. Because you know why? Because you don't have to chew. And I said when you're serving seniors too at these senior places, I mean any senior event, just be mindful that seniors want nice fresh food too. And we have to make sure that seniors can be able to eat it. Because some people do have issues with with their mouth. And we gotta make sure that it's flavorful for them and they're able to enjoy it as well. And and I just wanna see like better like food choices sometimes even what they serve. Not to not to put down DACL because I'm not. But sometimes the food could be more healthier. Because what we wanna do we we wanna cut down on the sodium. And we wanna cut down on the sugar. Especially s those two. The sodium is sugar. And we know a lot of these ⁓ When I go to a lot of activations and so many, sometimes the snacks and I'm looking at the fat grams and the labels and the sugar, I'm like, good gee it's a lot. But I think what we can do, we're doing a disservice when we're not teaching people how to read food labels. And what constitutes fat and sugar and what constitutes a serving. But that I mean, I don't wanna go too far off, but you know, we have to teach wellness goes all the way around. It's it's it's a it's three sixty. And I think we just can't do a ninety and stop and then a one eighty and stop. It has to be a ho it has to be an entire three sixty, which is which will bring us, make us more aware, make us better, and we just be better. But again, I like to really give the city a shout out for having these community gardens and they can actually assets fresh fruits and vegetables. And have to say, since, you know, since the changes in Snap and Medicaid. ⁓ is the the demand has been great. We do have a couple of nonprofits in DC. Bread for the City and Martha's is Table. They also ⁓ give out fresh vegetables. Bread for the City does it twice a month at two of their locations. They have two locations, so they do it twice a month on Fridays. ⁓ Month is table, they give out produce Monday through Friday from eleven AM to four P.M. You have to go and sign up and get a card, but they have fresh produce. every day as well. So it's a place that you can tap in. But people say, Well, I know it's free, but what if you don't know how to cook? Well that's why they have people sometimes they sometimes they have people there. They show you how to do things that are simple. Because sometimes you can't make things difficult. You have to sometimes give people things in bite sized portions. And do and do and prepare meals that are very easy to do. And if you do a lot, teach them how to meal prep. You know what? Meal prep yeah, seniors I meal prep. 'Cause meal meal prep meal prep is a lifesaver. Because some days I come to the house and say, Well, let me eat. I said, ⁓ yeah, I got that in the freezer. And what else is good for seniors is farmers markets. So if a senior gets snap benefits, the dollar amount doubles at the farmers market. So if a senior gets fifty dollars at ⁓ in SNAP, they can go to any farmer's market and that dollar amount doubles to one hundred dollars. So That's that's a lot. And you can get really, really good things. And the farmers market, they have, you know, a lot of them. They have meat, be and they have fruits, produce, meat, eggs. They have they have a lot of stuff. So that's what that's what it's all about. It's about old Americans, but it it's about the whole wraparound of old Americans. Just I mean, and plus this think about back just think about this. Let me take you back a little bit. When we were growing up, we was like sixty was old. Remember it was like, ⁓ my God, they old as dirt. You know, it's like my God, they're old as dirt. But now it's like sixty is young now I mean, now and I said, How old are you? Eighty eighty is young. Because we're gonna be the law the fastest growing population of people living more than young people. So I think this is time for us time for us and time for people to really realize that older Americans are here to stay and we need to ⁓ keep up the activations and programs that we have for them so they can live live their best quality of life. So Adrienne, you know, as we close, I'm let Adrienne say some things and then I'll close it out. Go ahead, Adrienne. I'm so grateful to ⁓ have the opportunity to share with my sister friend and just know that movement is medicine in motion and food is not your friend. And yes, I do I'm grateful that DACL provides meals for the seniors, but I also know that they're loaded with salt and sugar and you have to do both. You can't fix one part without the other. But just keep doing what you doing. I'm grateful and I will continue to promote health and wellness amongst the city, both young and senior. Thank you. Thank you, Adrienne. And for sure, I'm gonna put all the Adrienne's contact information. in my show notes. So if you want book Adrienne, I mean 'cause she she's she love she loves doing activation. She always helps me out when I have activations going on. So she would love to ⁓ come do that. So ⁓ again I'm gonna put her information in my show notes so you can reach out to her. And everybody, please feel free to follow me on on my socials. I put all my socials in the show notes as well. And again, we just definitely want to bring awareness to the situation and One more note, recognize that Marcia, her journey, she has not done a BBL or any type of surgery. She simply changed how she ate and started moving. She changed her mindset. She changed her relationship with the food. And you can too. Thank you, sis, for your kind words. you know, I was just ready then. ⁓ like you said, no GL one P, but you know, I'm no I don't knock it. I it did some good things in GLP one. But, you know, on a on the end note, again, we like to thank you for being on on the platform. Please listen, like, share, follow. More episodes are coming. So anyway, on behalf of Adrienne myself, this is The conclusion of Cut the B S, your health, your choice. And everyone be fabulous. Have a great day.