The big question is this, how do we use cycling as a tool to improve our health, our happiness, and our long-chevages? That is the question on this podcast will give you the answers. My name is Anthony Walsh, and welcome to the Roadman Podcast. Britney, welcome to the Roadman Cycling Podcast. Awesome, thank you. I'm excited to be here. Thank you for joining me all the way from Windswept Vancouver. Yes, far in a different land than where you are. I'm not sure how far away you have to be for it to be considered Windswept where Vancouver feels far enough away. Yes, it definitely does. Even from Toronto, like we were talking about previously. Brittany, I want to start. Anyone who's looking us out on video, Brittany is in the peak of health here, but it's funny when we look at finished products of people who look super healthy. We sometimes forget that they, maybe how did your own need to get there? I don't know much of your backstory, but have you always had good health? Definitely not. And I think that's pretty common for health professionals. And we kind of go through this journey of having our own health issues, and then healing and taking forever to figure it out. And then we kind of fall in love with the idea of the modality, whatever we choose. And then we teach it to other people. At least that's how it's gone for me in terms of nutrition, biohacking, the whole lifestyle of it was, I really needed it to heal what I was dealing with. And now I like have built a community around it and just love it and teach it to other people. So what was up with you? Oh my gosh, yeah. So the first really big thing that I was dealing with was when I was a teenager, I ended up having a lot of gut health issues. And at that time, I didn't even know gut health was a thing. Like I didn't even know that was a topic. And I just had really weird symptoms. And I went to my doctor and she basically said like, nothing's wrong with you. Your blood work is fine. Like, you know, you're imagining these things and kind of just like shoot me out of the office. And then I started going to see like naturopaths and nutritionists and doing different types of testing to really figure out what was going on. And I had weird symptoms. Like I struggled focusing in school. My hair was falling out. I wasn't able to sleep very well. Was definitely emotional and like had hormonal issues as well at the time. then just had to spend time really figuring out what was going on, like why at the age of 16, 17, was I dealing with these symptoms that you shouldn't be dealing with at that age? Like, you know, 16, 17, you're in your prime health, you don't even have to really try to be healthy for most people, right? Like you're just, your metabolism's great, like everyone's great. So you shouldn't really be dealing with like these side effects, right? So we're symptoms. So yeah, I went down the journey and had to start educating myself. Remember those days when you just didn't have to worry about what you ate at all. You literally the full box of donuts and you just wore it off instantly. Yeah. What is... Like, good health, I think, is such an umbrella term and so many listeners to this. A lot of them are cyclists, but the goal they have is just really to be healthier. And then, so I can perform as a boy product of just being healthier and happier and pursuing strategies to live longer. health feels like an umbrella term. I think a lot of people are suffering, especially in endurance sports, because we're almost force fed commercial products like gels, bars, we spoke off air about red bowls and monsters and what you might not mix them with on a night out. But what are the ways good health can manifest itself as a problem for athletes? Yeah, I mean, there's a lot of different symptoms that you can have that lead back to gut health. So bloating is a very common one. Whether that's like from food that you eat or you wake up in the morning and you're bloated, some people are just bloated all the time. Constipation, diarrhea, skin issues is a big one. Mood issues as well in terms of like not only energy crashes but also like being irritable or quick to anger or sad like anything that like fluctuates significantly. A lot of the time when you know when I have clients come in, athletes are not athletes and they're having these symptoms, we can kind of like look at the map and kind of take it back a few steps and look at the root cause and like gut health issues and gut health dysfunction is so so commonly the the cause the root cause for problems.
And it's like all you can eat wings. like, who needs all you can eat wings? Yeah. Like, how is that a thing? Who needs all you can eat anything? Like, I mean, what do you mean? All you can eat? That's a terrible concept. But it's a challenge, isn't it? And that's why it's like their game of foying. Yeah. Yeah. Well, it's a business, right? Like, of course, like, think about how many people that attract and think about all the beer that that people buy when they're having the wings, even if it's all you can eat wings, right? it's kind of what goes with it. But yeah, that's terrible for you. That's terrible for you, you've got health. You're just overloading yourself with calories and carbs and everything else that goes along with it and sugar and like, oh man, yeah. Oof. Brittany, your Instagram is absolutely fire. So people should definitely follow you over there. I'll drop the link in the bio. But one of the things that's kind of an artist that's a common trend for your Instagram is you're on this journey with your clients and even your followers, which I think you give a lot of value to, to kind of optimize mental and physical health. Your approach seems to be very much one that doesn't treat symptoms. Instead, it tries to deconstruct the person and see what causes those underlying symptoms. Is that fair? Is there a mechanical type process you go through for this deconstruction? Yeah, I mean, I think that's pretty common in terms of the biohacking world or functional medicine world is like, again, like how, how can we see what's actually going on at the root cause? Because healing the symptoms, it doesn't really do anything, right? It's like temporary relief. It's just putting a band-aid on the issue. And there's so many approaches out there that do that. And whether it's like pharmaceuticals, like taking an antidepressant, which I'm not against pharmaceuticals or it's taking a supplement where you think like this supplement is going to solve this one issue that you're having. It's this magic pill, whether it's a pharmaceutical or a supplement or whatever it is, right? But the thing is, it's like, it doesn't, the human body is too complex for that. You can't just pop a pill and then expect everything to be better. it doesn't work like that. So taking a step back and bringing in lifestyle practices and things that are long-term that will create results tends to work so much better. And that's what's worked for me as well. So I practice what I preach for sure. But doesn't the pill, it sits with a broken culture that we're in at the moment. As a species, we need to do hard things. I know for me, I need to every day wake up and I need to overcome challenges. I need to lift heavy shit. I need to ride my bike for our distances. I need to be exposed to extreme cold, extreme warmth. And then I'm happy at the end of the day. But if I don't get up and do it all again the next day, it's like, Oh, hello, sadness. It's like, and this is people feel like there's an easy switch that you can do. Take a pill, take a tablet, take an injection to treat something that's very multifaceted like health. It's not easy. There is multiple things that need to be addressed every single day. Yeah. Why do you feel like you need to be uncomfortable in order to feel happier? You know, I feel like I work well in contrast. I can chill out and I can watch a series or an episode on Netflix in the evening. But if I've chilled out and I've been on the screen all day, I don't have that contrast. I only enjoy that because of being hiking in the mountains or I only enjoy sitting by fire in the evening because I've spent half an hour in a cold ice bath that day. And maybe it's some sort of weird twist to chip. It's a strategy that just, it keeps me motivated, fresh every day. And when I don't take on these challenges when I don't try and push myself forward. And it's not even taking challenges on in a, you know, I have to hit a financial goal post. I just need to be doing difficult things and overcoming tasks. And I really feel like ancestry, that's how we're worried. We're not worried for comfort, we're worried for hardship. Yeah, yeah, I love that. Actually, that's such a good idea. Or like, I've never thought about it in that way of like contrast. Because like, I find even, and like I'm sure you as well like working online and having an online business and then if I work online all day and then at night I sit down to watch Netflix I almost become just like not claustrophobic but just like oh like I can't all I've been doing is staring at screens all day this is ridiculous I have to do something different so maybe the contrast idea is actually the way to go.
You know and I do struggle with this because a lot of what I teach my clients and a lot of what I speak about in the the podcast is, you know, a lot of the medicine you need, it's outside, whether it's, you know, there's so much innovation. So I think it's turned into such a huge economy since I started and now we have gaming companies who are encouraging to stay indoors and cycle your bike and virtual reality worlds. And it's called this with and it's getting massive. But I was like, it's not the same as going outside on the sun hitting your face and a pedestrian stepping out, you need to swear around them. And there's balance, there's coordination, social contact with friends and then not to mention the benefits of the air, the breasts, the so on. They're not the same, you can't compare them and marketing is portionless in one direction but common sense needs to be pulling us in the other direction. Yeah, yeah. Do you find that cycling is moving towards a more indoor sport in general? COVID didn't help. COVID really didn't help and you you know, we had some pretty crazy draconian restrictions around here that were just so counterintuitive. Like I live in the city center and I had like a two kilometer or three kilometer radius that I wasn't allowed move outside of for exercise. Now, so if I had to go to Columbus, my house, I live basically close to a promenade, close to a beach, which are packed, you know, because everybody's stuck in the two three kilometers. So, you know, if you believe in outdoor transmission and you're trying to get away from crowds, this is encouraging crowds, whereas I can go to the mountains on my bike during these restrictions. And I can see nobody all day. And so I feel like COVID pushed people a lot towards the indoor gaming side of it. But people are starting to wake up and realize that it's not the same because you can work on the laptop all day and then for your, you know, in the work from home culture. And then for your break, like you identified or your wind down, now all of a sudden you're on your bike in front of a screen and again, getting blasted with blue light. Yeah, it's not good on so many levels. No, it's not it's not good on so many levels like the the screen time We're experiencing as a population in general like even bigger than cycling is a massive issue like the amount of times I see my friends or like people with Toddlers and babies and they're like holding an iPad when they're in their pram or stroller going down the street like even if they're walking in a park and this kid is like glued to this cartoon or playing this game and it's like What is that doing to us as a society that these kids are not growing up without like really looking at nature or Breathing, you know the very micro organism-dense air or playing in the ocean like now you're just playing on your on your iPad the whole time like I just I just Yeah, I worry about the health implications. It's just easy, isn't it? It's like those all studies that I can't even remember, the authors, I remember studying at the University where it's the ability to delay gratification where you say to someone, do you want one of this now or do you want 10 of it down the road? And a good portion of people are up for one of it now. It's the idea that I could put my kid on the iPad right now and he's not gonna scream and cry. you're building a monster where you're gonna have to deal with this again and again and again down the road. Yeah, yeah. And like no judgment to parents who do that because like I'm Annie for a long time and used to give kids iPads, right? Like you just get exhausted and it's like a free babysitter so you don't know what you do. But you didn't care about the kids. You're gonna pay ten books on that part. This is, yeah, probably not as much as if I had my own, but yeah, it sucks. And I can imagine the argument as well is like as kids get older and there's more like educational interactive games, are you doing a disservice now to your seven year old if you're not teaching your seven year old how to use these iPad games that teaches them math at the same time, when everyone else in their class is doing it, right? Like, are you now making your kid not as tech savvy as everyone else?
Like, I don't know. I don't have the answer to these questions. It's just something that we're dealing with as a society. Yeah, we spoke about alcohol, and it often frustrates me, especially in Canada, that Ireland's legacy or an impression in the world is, oh, they're great for drink, and it's like, it writes off all the art scholars, the playwrights, but there's a great quote from an Irish author and it's being well adjusted to a six-assessiety isn't the measure of health. Yeah. That's those kids all over. Yeah, yeah, it's a challenge. And even I find with myself too, like, again, like I'll work online and then I'll go on my phone and then I'll go watch Netflix and all day for being awake for whatever, 16 hours, whatever it is, I've gone from screen to screen to screen and that's it. There are people who are within it, entered our phone for 24 hours in every 24-hour period. Like, yeah. And people worry like, oh, they're gonna come along and put a chip in to control us, you know, crazy skeptics. You already have the chip, bro. It's in your fucking hand. Yeah. It controls you. Yeah. I often wonder what my dog thinks of me. Does my dog think that my phone controls me? Because every time it beeps, I jump. I'm like, oh, need to get up for the phone. Yeah. Yeah. I've had to get very, very strict on boundaries with my phone and notifications and all of it. Cause otherwise it just rolls your life. My one, I killed them, I'm moving on from the phones now, but I killed all the notifications and I got a timed lock box where I just put my phone in it and it's like six hours, boom, I'll check it out later. And I haven't had to smash it open like a petulink kid with a cookie jar, yeah. Yeah, yeah, people get addicted. Yeah, same. I have all notifications off and then I actually have it so that, I forget what it's called, but you can lock out of your apps. So my phone only turns on at like 8.30 in the morning and then turns off at 7 p.m. And then, so it's like asleep. We're about to have a common living arrangement, even though we're hundreds, thousands of miles apart. We're both living very close to a beach and I've seen you walking along barefooters on the beach. I feel like grounding is just something that's starting to nudge its head into mainstream consciousness at the moment. Talk to me a little bit about why you walk barefoot in the beach and what grounding is for people, grounding for dummies. Yeah, yeah, yeah. So grounding is basically how it sounds. Some people call it earthing. And it's just the idea of putting in your body, your feet, walking, sitting on earth. And it's not this like groundbreaking idea at all. It's just that when you actually start to look at your day, you realize how little time you're actually in contact with the earth. Like you're walking on a sidewalk with shoes on so you're not in contact with the earth in your apartment, in your house, in your stores, like on your bike even, right? Like how often do you actually touch nature? So there's this whole earthy movement and grounding movement which is awesome. And it just talks about the health benefits of this and reconnecting to the earth. And there's some communities that do this really fricking well, and North America is definitely not one of them. Like if you look at Japan and like some of the other Asian communities, like they do forest bathing, which is kind of the same idea, but it's like walking in forests and experiencing the health benefits from that and not bringing your phone, right? Like it's actually just you and the forest. So there's a lot. a friend who lives in Europe now, but he's from Namibia in Africa. And I think they just don't wear shoes. Like it's just culturally, the grounding is just bread into them. Yeah. Yeah, I mean, so originally I'm from South Africa, and I've been to Tanzania, and a few places in Africa. And I've experienced that exact same thing. It's like you actually build very tough calluses on your feet. Like your feet become way more tough than you think possible. because you're just walking barefoot all the time. How credible is the science around the first skeptics listening? They're like, oh, this sounds a bit hippy-dippy. Yeah, I mean, honestly, like, it's not my area of expertise, so I can't speak to the science. But it's one of those things where anyone who's ever spent time on a beach knows how much better you feel.
Like, if you've ever walked on a beach barefoot or walked on grass or done anything like that. Like you feel more centered, you feel calmer, your stress feels better. Like you kind of just like literally you've come back down to earth because you're not up in the air anymore and being like frantic and stressed and worried about everything. So I feel a difference right away and like I know that all of my clients do as well and I know there's a ton of science behind it. Well that's my experience where I walk the dogs in the local park in the morning, barefoot, and the neighbors probably think I'm losing my mind. But I haven't never dug too much into the science of grounding. But much like you, a lot of times observation is overlooked. If I go to bed at night and I look outside and the ground is dry and I wake up the next morning and the ground is wet, I don't need to look at the weather report to show me that it rained. I can observe the fact that it rained. So I go, I ground for two, three days and I feel amazing and if I skip it for whatever reason, I'm out of town, I'm living like city center for a period and I miss it, I feel off-gailer. I can't articulate that but you know and I've tried to do an entire reason in the morning, it's like why do I feel a little bit different or a little bit odd? It definitely plays a role for me. Yeah, yeah honestly so like Like right now I live on the 19th floor in the building and I literally like I'm in the sky like it's ridiculous and I've been here since like just before COVID started for a year and a half and I've like I just feel so like not not I don't even know what other words to use but like not grounded but also just like not centered and frantic and like there's is Wi-Fi and computers and TV and everything. I'm just in this little box and we just recently bought a place and it's ground floor and it has like a beautiful yard and stuff. And I cannot wait to just have coffee in the morning with my feet on the grass. Like I am so excited, it's gonna be the best. I just like. Speaking of Wi-Fi, how about our EMFs, Wi-Fi signals, all these things we typically get in, you know, modern living environments? Yeah, yeah, I don't know if you know, but I started developing a product around this actually. And I kind of had my own realizations about EMF last year. I have been thinking a lot about like female fertility and like as somebody who has irregular menstrual cycles right now, but it also has a ton of clients who have come up with birth control, want to get pregnant, like the whole fertility game. I just started thinking about Wi-Fi and 5G and your cell phone and your computer and everything that's surrounding you all the time. And I started looking into it because I just realized that there's no way these electronics that are surrounding us aren't impacting our health. Like there's no way. Like us as a species, we haven't developed long enough with this type of radiation to be able to not let it impact our health. So yeah, I mean, I started looking into it and there is actually a ton of science about EMF and how it impacts our health for everything from infertility for both men and women to miscarriages to people being sensitive to it and having energy issues and sleep issues and headaches and migraines. There's so much research on it, which is very mind-blowing because you would think it'd be more common. So what are the strategies people can use to minimize it? Because it just seems like, you know, although people might think, okay, this, like Brittany sounds really credible, I'm enjoying this podcast. But like, I've woived by in my apartment, I use it for work and I have, you know, I need my laptop, I need my phone. Like, is there any sort of tangible strategies people can use? Yeah, yeah, of course. So like, the easiest ones that people can do do right away is turning off your Wi-Fi at night and turning your phone onto airplane mode and not keeping your phone right by your head when you go to sleep, right? Like actually putting it in a drawer, leaving it in the kitchen, leaving it somewhere else because EMF works on proximity, right? So the closer something is to you and your body, the more harmful the radiation. So if we can distance ourselves but still use it, that is definitely a good way to look at it.
And there's other things too. So there's like you can do like what I have right now is like an EMF blanket and it actually shields the EMF from going through. And the product that I'm actually developing is called Emphy's and it's underwear for females that actually blocks radiation from going through and hitting the ovaries and the reproductive part. It's a brilliant idea. Yeah, yeah. So the ovaries are very, very, I mean, we're going off on a tangent, but the ovaries are very, very mitochondrial dense. They're actually the most mitochondria dense organs in the human body for female and males. And there's a ton of research that shows how EMF disrupts mitochondria function. And if every single cell in us has mitochondria, let alone the most dense place being the ovaries, you better believe that that phone in your pocket or the laptop on your lap is impacting your ovaries and impacting your health. So I'm creating underwear that kind of blocks the radiation and like pushes it the other way. Because I often talk with a world tour at the top level of cycling, it's called the world tour. And you know, these guys are getting paid like big big money now. It's you know, it used to be a marginal marginalised sport, but you our top guys are in five, six million a year now. It's big business at the moment. So they're racing and then they're coming in from the race and they've literally teams built around them to optimize their recovery strategies for everything from nutrition to personalized protocols around other cold or massage or big compression boots. But then they see it with their laptop on their lap all evening. And it's like the AMFs from that have to be doing something to recovery. Yeah, I mean, that's, yeah, if, again, if EMF impacts what you does, impacts mitochondria function, mitochondria is the energy of the cell. That's the energy that you feel. So if you have this laptop on you that's reducing the functioning of this part of the cells, then how do you expect yourself to recover as easily if you're not even giving your body the chance because of the radiation from your computer? Yeah, it's a fascinating area. Yeah, but does for straight you with the lack of credible female voices in the boy or heart community? That's a good question. Does it frustrate me? I don't know if it frustrates me because it's an opportunity for me, you know, from a very selfish standpoint, like it's an opportunity for me and it's probably why my business is doing so well. But it can be discouraging. And I think when I first started biohacking, it was discouraging because the people that I saw were, or still are, white males who are, I don't know, in their 40s, 50s, right? Like they're all kind of the same. And so how can I relate to those people when we're in totally different phases of our lives, plus female versus male? Like our biology is totally different. So it has been interesting to kind of see females kind of emerge in the last couple of years, but it's still male dominant for sure. We've a brilliant campaign around sports here and it's called Can't See Me, Can't Be Me. And the idea is I'm not sure if I've heard of Katie Taylor. She's the female boxer. She's the greatest female boxer of all time. She's a professional female boxer at the moment. But Katie Taylor made boxing a professional sport. So she had the campaign to get boxing into the Olympics. And she was having such success as an amateur that they said, look, we're going to put boxing into the Olympics. But her story is amazing. She's a documentary on Netflix around it. But her story, she had to dress up in drag and pretend she was a dude and fight against lads when she was 10, 12, 13, 14 years old. Now she's obviously come true and won an Olympic gold medal, gone on to be about a 10 time world champion, she's undefeated and she's closer retirement now. But it's funny to watch in Ireland because the next generation of female fighters is coming true now when we just had Kelly Harrington, who won a gold medal in Tokyo. And she's totally off the back of Katie blazing this success. So it's interesting to think that you're potentially now there's gonna be a 14 15 year old girl listening to this and gone, I'm gonna be Brittany, I'm gonna be new Brittany. Yeah, that is cool. I would love that. I would love for females to get further into biohacking. Some people say that women are the first biohackers, but we just didn't use that term or the term, I don't know, we use something else, right?
And I can see that. Women are very, very in tune with their health. And probably more than men, even from a young age, right? because we get a period so early. So you kind of like start to feel changes and you have symptoms every month maybe. So I feel like women are very health conscious. It's just distinguishing that from biohacking, which can be different, I guess. Yeah, and I feel like the term biohacking is, it's a very new, almost a marketing type term or a blanket term to put us all on there. But this is like, it's ancestral traditions are being passed down. My mom told me basically from when I could remember about taking Ignatia and elderberry and supplements like this. Nowadays they're biohacks. Yeah. Yeah. I mean, it's just repackaged and made sexier and prettier and whatever. Right? Before biohacking came about, I think I was biohacking 10 years ago, but I didn't call it that. I was was just like passionate about being healthy. Are you following anyone in the male space? Your Dave Asprey, is your Ben Greenfield? Or is there anyone outside of that kind of, you know, mainstream? Yeah, yeah, of course, of course. Like I love both of their work and I think it's very different. They both have different approaches. I definitely listen to Ben Greenfield's podcast a lot and learn a lot from him. You know what, he loses me a lot in what I call the techno bubble a lot of times. I'm interested in biohacking, but I'm a predominantly a cycling coach in my background is law. I'm not a hardcore scientist. I find he goes down the hall of 0.05% of his audience are really geeking out on this and 95% of his audience are going, like what is he talking about? Yeah, yeah. I used to think that too and took a long break from listening to him. I find these episodes are a bit better now because they're kind of like short tangents on different topics in one episode. But some of the health podcasts out there are just like that. They're very sciencey. And they're not very applicable to the average person. Because even if you listen to the science, like, what are you taking home from that? Like, what are the actionable things that you can do? Right? Like, what's the point? I feel like the real experts, I'm not saying Ben Griffith isn't a real expert because he does know his stuff inside out. But he does look very small. I think that puts me off him a little bit. But I feel like the real true experts that know their craft inside out, they take that information and they break it down and then they give it to you in a fashion that you can understand and implement. Yeah. I don't get that from him. Yeah. I mean, that's fair. Yeah, I'm heavy bought his book because it's all science. Yeah, no, I've read them all. Yeah, they're pretty hard-coherder. I have them foiled under textbooks. Yeah, no, they actually are like textbooks. But I mean, it's good. We kind of need that in the biohacking space. If we do need people putting out the science and talking about the latest research, and then we also need people who are making it actionable for the average human being. So I think we have both. Dave Aspery is obviously one of his big tanks and his brand that's built around, Bulletproof Coffee, is that something, do you subscribe to the Bulletproof Coffee forasting in the morning? I do, but I make my own version of it. So technically I can't call it Bulletproof Coffee, I guess. But I... Okay, so I'll ask, get you? Yeah, yeah, I don't think he cares. But I, so I do goat butter, coffee, collagen protein powder and ashwagandha. And then sometimes MCT oil or something like that, if I have it, other times I don't. Yeah. Do you find MCT oil hard on the stomach? I have before. And typically when that happens is you're just having too much. Like people need to start with a teaspoon and not a tablespoon. Okay, so what's your recipe for this a goat coffee? What do we call it, Britney's goat coffee? Oh my gosh, smart coffee, functional coffee, I don't know, these different things. Hit us with the recipe so we can try. Yeah, so a cup of coffee, I do half caffeinated because I just don't like that much caffeine. And I use organic coffee as well. And then about a tablespoon or so of goat butter, which is hard to find, but I have a source, a good source here. I don't know if that's hard to find for you in Dublin, I don't know.
I think unless you have a ghost, it's gonna be pretty hard to find. Yeah, fair, fair enough. But you can use like traditional butter too, like grass-fed cow butter. Yeah, we've got some good grass-fed butter. Yeah. And then collagen protein, like one scoop of that, a bit of ashwagandha powder. So I use like half a teaspoon and then... What's this that too? Ashwagandha. Yeah. So ashwagandha is an adaptogen. So I don't know if you know anything about adaptogens, but basically they are different plants or herbs that help balance hormones. And the way that they work, the definition of an adaptogen is that when you take it, it balances your hormones regardless if your hormone is too high or too low. So if you have very low cortisol or very high cortisol, it works to bring it to the optimal level for you, no matter where you are. where you are. It's supplements. Mm hmm. Yeah, and there's lots of different ones. Mushrooms are adaptogens like Reishi, blinds, main, yeah, Rodeola. There's a bunch and they're very, very common. Yeah, I've played around with the four sigmaata mushroom. Yeah, four sigmaata. Yeah. Yeah, kind of tastes like pesto. It's pretty bad if you try it. I have. I don't mind it, but I also, my taste buds are probably different from yours. Yeah, you've got that kind of North American acquired coffee Tim Hortons taste going on. Yeah, I mean, I don't eat Tim Hortons, but I think that when you become super healthy, things taste better to you than probably the general public. Brittany, I want to finish out with this stuff all day, but I want to finish out with this one. I've seen a brilliant quote. I'm not sure if it's from you or you just reposted it on your Instagram. Yeah. If we could slow down all the time, what if we could slow down all the time and experience twice the pleasure of fun and enjoyment? Yeah, I think I wrote that a few days ago. Yeah, I was on vacation recently and they have, yeah, they're the place that I want, they're town logo or slogan, whatever it is, is like, have to pace twice the fun. And I was just like, what is like, That is such a cool concept. Slow down your life and enjoy your life more compared to go, go, go, go, have a job, have a side hustle, cycle, do all of these things all of the time and you'll be happy and hustle your way through life. What if we just flipped the script and we just said let's all slow down and just enjoy the present time? And I don't do that enough and I definitely know my clients don't do that enough either. So I think, yeah, I think we should emphasize that more. I like that the present, because it's kind of cheesy, but like it is a present, it is a gift. Like if we can still be more present, and I thankfully bought my parents are still alive, but I have to fight myself and I'm over there to be present, to listen to the story that I've heard 10 times already with the same enthusiasm as when I heard it the first time, because there will come a time where I regret not slowing down and taking in those stories. Yeah, honestly, life moves so quickly. Right, like it just does. Like in the day-to-day tasks that we're doing, even with COVID, like things are going so fast and so many of us are wound up in the past or so many of us are wound up in the future, right? Like anxiety goes with the future, depression goes with the past and we're always experiencing these emotions around it. But like if you only look at your day today, like what could you do with this time? What do you need to do today to actually feel happy and enjoyment? I wanna finish out with this one Brittany. I always ask our sort of bio hacker type guests around this one. What's your morning routine? Yeah, it's a good question. I get this question a lot. I want the actual answer not the manicure operation. If you cut off a flick on Twitter, hang out in your pajamas and watch Netflix. I'll see you on her hair. Yeah, honestly like my morning routine isn't very rigid. I'm much more strict on my evening routine. Okay, give us the evening on that. Yeah, and I think I do that because I know how important it impacts my morning. So I don't have to have this like crazy morning routine. But yeah, at nighttime, oof, yeah. So no phone after 7 p.m. I try not to eat any food past 7.30, maybe 8 p.m.