Do You Know with Dr. Dwain Woode

Turning Health Goals into Real-World Wins with S.M.A.R.T. Goals

• Dwain Woode

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Are your health goals gathering dust in the back of your mind? Join me, Dr. Dwain Woode, as we roll our sleeves to transform them into actionable, tangible plans. This episode isn't just about lofty aspirations; it's about equipping you with the S.M.A.R.T. (Specific, Measurable, Achievable, Relevant, and Time-bound) framework to set goals that stick. We're talking numbers – from dialing in on precise blood sugar levels to pacing your weight loss journey in half-pound weekly increments. Get ready to swap out wishful thinking for a clear roadmap to success.

Managing weight and diabetes doesn't have to be a solo trek up a mountain. You're not alone in this journey. I'm here to guide you through the complex interplay of nutrition and exercise while shedding light on the psychological and social forces that shape our eating habits. We'll navigate through the challenges of crafting a structured meal plan, establishing consistent exercise routines, and steering clear of emotional eating. By setting incremental, realistic targets, we build a sustainable path that's tailored to your life – one where you're in the driver's seat, cruising towards better health.

Imagine the power of reducing insulin levels, curbing sugar cravings, and achieving sustainable weight loss. That's what we're aiming for in this episode. 

We're stepping into a year where 'new year, new you' isn't just a slogan; it's a transformation we embark on together, with S.M.A.R.T. goals as our trusty companions. Tune in and turn your aspirations into the life you've always wanted.

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Speaker 1:

Often we get questions about how to succeed. How do we get better in all the things we do and, specifically, how do we get better in terms of our health? You know, it's interesting that oftentimes we don't have problems and we don't have difficulty succeeding because we don't want to succeed or because we don't have a desire, but we often have trouble because we don't have a plan and we don't have clear goals. And that's what we're going to be talking about tonight on this show. If you're new to me, I'm Dr Dwayne Wood, that's Wood with an E, the E stands for endocrinology. Here on the channel, I educate, I empower and I encourage you to take charge of your health, your life, avoid complications and go to the next level. We're creating the life we've always wanted and in this year 2024, our new theme is New Year you, you. Over the last several months, we've been talking about putting our diabetes in remission, about reversing our diabetes, and tonight we're going to just continue that entire, continue that process as we discuss how do we set healthy goals, what is the process for doing that and how do we go about doing it. And so we're going to talk specifically about how do we set smart goals. Smart goals are the things that we're going to be using.

Speaker 1:

As I mentioned at the top of the show, it's uncommon for people to just fail because they want to. Now there are places, there are times when, because of circumstances, we've decided that we're not going to do that. But, for the most part, if you have a desire, if you have an idea, if you want to succeed in something, often the reason that that thing does not come to fruition, the reason it doesn't succeed, is not because you don't have a desire, because we've all got desires, like I want to lose weight, I want to get better blood sugar, I want to make some money, right. I want to have a bigger house, I want to have a better job, I want to marry a prince right. So all of those are dreams. They are desires that we have. But a desire, a dream without a plan, remains a dream, remains a dream, and so our goal has to be to put a context into that desire, into that dream, put some form to that dream so that it can be successful.

Speaker 1:

And we're going to talk about that here tonight. So let's hop over into that. So we're going to talk about SMART goals, right, hop over into that. So we're going to talk about SMART goals, right? So SMART goals SMART goals are? They serve as guideposts.

Speaker 1:

What is a SMART goal? A SMART goal and we'll kind of go through the acronym specific, measurable, achievable, relevant and time bound. That's what SMART stands for. It's an acronym, and they serve kind of as the guidepost for the things that we're going to do. They allow us to know whether we have a clear idea of what we want to do, whether we have a clear path for measuring what we want to do. Is this something that's even achievable, and not just is it achievable, is it relevant to the things that I want to do? Is it relevant to what I'm going to do? And then, is there a timeframe within which I'm going to work on getting that done? Right? So SMART, that's what the SMART acronym stands for and, like I said, they serve as guide posts and they help us to stay focused. If we don't have those guide posts, sometimes we can get derailed, right, and they help us to stay motivated because when we achieve them and we'll talk a little bit more about that here in a minute and you know, as you face challenges, as you face perhaps disappointments, as you face opportunities that come along the way. The SMART goal helps us to remain where we need to be, okay, so that's what SMART stands for. So let's hop over, let's go ahead and just kind of walk through these.

Speaker 1:

So specific, specific.

Speaker 1:

So we want our goals to be specific. What does that mean? Your goal should be clear and well-defined. You want to avoid vague generalities and vague statements Like I want to be rich. While it is a great idea, it might be a great dream, but it's not specific enough. What does rich mean? What does rich mean to you? Rich may have a different idea to me than it does to you, and so what is your definition of rich? Now, there are some general definitions of different things, like I want to be rich, I want to be healthy, I want to be influential, right, right. So there are certain basic ideas that we have as a community, as a society, have kind of generally said this is what that means, and so if you're shooting for one of those, great, but if it's something that is personal, then it's got to be specific.

Speaker 1:

And as we're coming up with the specific idea, right, we want to flesh that out and be specific. The question is, we want to use the whys, right. So when we talked about whys at the beginning of the year, coming up with your why you want to do something, the whys actually come back in here in terms of being specific. Right, ask yourself the whys. And the first why is what do you want to accomplish? What is it really that you are setting out to do and why is it important? Who is involved with it? What resources do I need to bring to bear? Where will this happen? Which resources or constraints do I need to be mindful of, and what resources are relevant? So we're going to ask those whys because, as we're coming up with this specific idea right, I want to lose weight, not necessarily specific enough, right, that's well, I shouldn't say specific enough.

Speaker 1:

It is not specific, right? So how do we move from this vague idea to a space where, okay, this is now something that we can do, right? Instead of, I want to get in shape, right, use, I want to lose 5 pounds. I just want to use 10 pounds. I want to lose 15 pounds. I want to begin exercising. I want to begin exercising 30 minutes a day. So, be specific. So, as we're talking about okay, how do we set these goals? We want to make sure that we are specific in them.

Speaker 1:

So specific, so the S stands for specific, measurable. Your goal should be able to be measured. So not just specific, but can we measure it? Are there specific criteria to measure whether you are achieving it? Remember, we said this is going to serve as a guidepost, and if you have a guidepost, you've got to be able to know okay, did I meet that guidepost when you've accomplished it, did I get there? How are you going to know if it's not measurable? So I want to be rich right, it's not very specific. But I want to make a million dollars, okay, that's pretty specific and you can measure that. So if you look in your bank account and you don't have a million dollars, guess what? We're not there, right?

Speaker 1:

So losing 10 pounds is a measurable goal because I can get on the scale and I could track it Today I'm down one pound, tomorrow two pounds, three pounds, four pounds, five pounds, and after a while, okay, I've achieved what. I want to be where I want to be. Is it measurable, specific, measurable. And then we want to know is it achievable, your goal? Should it achievable? Your goal should be achievable, it should be realistic. Well, let me back up because I just heard someone yelling at the screen. No, we want to shoot for the stars and, yes, we do want to shoot for the stars. We want you to aim for the highest place that you can go. Okay, that's what's what we want. So I tell my son I said, you know, shoot for the stars, right, be the best, be the highest, be wherever you, right. So that's what we want to do.

Speaker 1:

But as we're coming up with these goals, these achievable goals, is it something that's achievable If you've never jogged before? Setting a goal of running a marathon in a month? Probably not achievable within that period of time. Now, there are some of you out there that, yeah, you can do that, but generally speaking, probably not something that we can do. Right, I want to bench press 500 pounds If you've never lifted any weights in the next week. Probably not achievable, unless you're Popeye and you're popping those. Popeye was eating the spinach, so you could probably do that if that's the case. So it might be unrealistic if you're trying to do that. Might be unrealistic if you're trying to do that right, when it's essential to aim high, right? Setting unrealistic goals can lead to frustration and discouragement. Let me say it again, frustration and discouragement.

Speaker 1:

So, as you're coming up with, okay, what am I going to do? Where am I going to? What am I trying to achieve? Right, is it something that's achievable? Saying, okay, I'm going to go to the moon tomorrow, right, is it something that's possible? It's certainly possible, but is it achievable? Unlikely, I'm not going to say not achievable, but unlikely, right. So start with a more achievable goal, like, okay, instead of, I'm going to run a marathon in a month. Okay, I'm going to run a 5k. How about this? Okay, I'm going to walk a mile. Okay, let's start there.

Speaker 1:

So, is it achievable? So, specific, measurable, is it achievable and relevant? Right, is it relevant? What does that mean? That means that it has to be. It has to be within the sphere of the thing that you want. If you are planning to, um, if you're planning to lose weight, then getting a certification in weight, then getting a certification in engineering while that's lofty and while that's great doesn't really help you with this particular thing, right? So is the pursuit? Is the thing that you're doing relevant to the desire that we want, the goal that we want, right? So your goal should be relevant and meaningful to you. It should align with your interests, with your passions, with your current circumstances. Avoid setting goals simply because other people expect you to be in that space. So you want to make sure that the goals are relevant to your specific thing that you're trying to do, and then, is it time bound? Is it time bound Now, going back to the goal of running a marathon?

Speaker 1:

Now, if I say, if I set a goal that I'm going to run a marathon and I give enough time, then certainly that is achievable. I give enough time, then certainly that is achievable. It's relevant perhaps to my health journey. It's measurable and it's specific. But the time-bound piece has to be with. You have to give enough time. So your goal should have a clear time frame or a deadline. I'm going to be rich, okay. There's no measure of when that's happening. There's no time element to it.

Speaker 1:

This creates what. It creates a sense of urgency and it prevents you from just kind of waxing and waning right and just kind of hanging out Because there are some things that I said I was going to do that I haven't done because I didn't put a time to it. It avoids procrastination. It establishes a set of parameters that allows you to know okay, am I making good progress. If the thing that I want to do is next month and it's a couple of days before it's supposed to be due, guess what? Hey, I may need to get on it. It's kind of like that paper that you have to do or that project in school.

Speaker 1:

You want to make sure that you are doing all the things that you need to do to be able to achieve it. So is it specific, is it measurable, is it achievable, is it relevant and is it time bound? So we want to create smart goals. We don't have a desire, we don't have aspirations because we've got those, but we don't succeed often because we don't have a plan, we don't have a goal right, and the plan part is a whole another component of this. But first let's set the goal, let's come up with something that is measurable, that's specific, measurable, achievable, relevant and time-bound. Okay, so when we talk about health and we've been talking about health that's where we are right.

Speaker 1:

When we talk about health, there are numerous things that people within their health framework are interested in, health framework are interested in, and I want to talk a little bit about some of the common struggles that people face and some of the most common struggles that people face, particularly as in this arena right, we're talking about blood sugars and diabetes and metabolic disease and so forth One of the most common struggles that people have is the struggle for blood sugar management. I can't tell you the number of people that come into the office that say to me hey, this is just frustrating, right. I don't understand what's going on with my blood sugar. I don't know why it does what it does. I don't know. It doesn't seem like there's anything that I could do that will put this blood sugar where I want it to be, right. So people kind of have that frustration as they talk about blood sugars, and it is a very common one, right?

Speaker 1:

Also, weight management, right. If you're out there and you have struggled with weight, just put a yes in the comments. I'll put my hand up. And we've talked about that as we moved through New Year New you. It's a huge one. In fact, many of the things that we do in the process of New Year New you on the show, as we talk about the various topics, there's a component of weight in there, because we want to see that weight improve as well. So when we talk about weight management okay, that's another one. Nutritional challenges right. So blood pressure and I'm going now based in order right, for people who are diabetic, adults with diabetes, who are interested in reversing their body, this is it right here. Blood sugar management what do I do my weight? They say I need to lose weight. How do I get that done? Nutritional challenges hey, we spent a lot of time here on the show in a lot of our episodes talking about creating a meal plan here on the show in a lot of our episodes talking about creating a meal plan, creating or eat the types of things that we eat.

Speaker 1:

Consistent exercise Consistent exercise right, that's a big one. How do we maintain this place that we said that we are going to be in? How do we continue doing the things that we say we're going to do in terms of exercising, because guess what Life happens? How about medication management? Right, many people say, hey, you know, I struggle trying to take my medicine and what's our goal, by the way? Right, so I tell people hey, if you struggle with medicine, particularly as we talk about diabetes, right, I'm not going to get into some of the other medications that people are on out there, but when we're talking about diabetes medicines, how do we make sure that we don't have to struggle with diabetes medication? How about not being on diabetes medication? Right, because that's one of our goals. That's one of our goals. How do we get rid of as much medication as we can and remain healthy?

Speaker 1:

How about emotional eating? That's huge. You remember, we talked about the heat model. We talked about the heat model, we talked about this guy right here. These are some of the things that happen. So the emotional, a big part of that, a big component of that, is emotional, right?

Speaker 1:

How about social pressures? Social pressures I went out with some folks this past weekend, you know, took my wife, took my mother-in-law out, and so we're sitting around the table and, of course, you know, I had different plans of what I was going to eat. And right, social pressure, how do you handle all that stuff? And then there are financial constraints. We talked a bit about access several weeks ago as we were talking through the heat model. Access Sometimes people don't have access to certain types of foods.

Speaker 1:

We say, hey, you need to eat healthy, you need to eat less carbs, you need to eat more fresh fruits and vegetables. Guess what? Often people don't have a car, they can't get there. Less carbs. You need to eat more fresh fruits and vegetables. Guess what? Often people don't have a car, they can't get there, they live in a food desert, all those different types of things, their financial constraints how about health care access? We just talked a little bit about that.

Speaker 1:

And then mental health struggles. So if you are depressed, right then guess what? That emotional eating that you see? There that becomes a big issue, because the depression pushes through y'all the decisions that we make about food. That's why that model is so important, because if we don't get a handle on some of those things that are in the heat model, then it's difficult to even think about blood sugars. So it's a huge, huge issue. So, common struggles those are some of the common struggles, and so let's go ahead through and now I want to kind of walk through a couple of things with you in terms of what we do in setting up or creating smart goals.

Speaker 1:

Setting up smart goals so let's talk a little bit about blood sugar management, blood sugar management. So let's talk a little bit about blood sugar management, Blood sugar management. So if I set a blood sugar goal and let me pop back over here briefly so I want better blood sugars. Now, as we talk through this particular one, I want you to understand what our ultimate goal is. So our goal here on the show New Year, new you is we're talking about reversing diabetes, we're talking about getting off of medication, we're talking about improving metabolic syndrome and all those components.

Speaker 1:

But if we're talking specifically about blood sugar management right before you get off the medication or even after you get off the medication right, because that's one of the things that people struggle with so they're off medication, so they don't have the backup of the medication to treat the blood sugar, so how do we manage that, right? So, hey, I want to get better blood sugars. That's kind of general. So how do we make that a little bit more specific? Well, a smart idea there is managing fasting blood sugars, getting them to be between 80 and 130, and having an A1C below 6.5. So one is I need to improve my blood sugar. Great idea, great thought, great dream, great desire, but it's not specific Having blood sugars, I want blood sugars between 80 and 130 in the morning and I want an A1C below 6.5. That now is a very specific idea.

Speaker 1:

Now let me back up a second and let's go back and let's talk about this list. I guess one thought first is how do I decide which of those things, which of the goals, which of the desires, which of the dreams, is the one I should tackle first? That's a great idea. That's a great question. How do I decide which one of those that I should go for? And it depends on your circumstance. So, as I talk to people in the office, and it depends on your circumstance, depends on your circumstance. So I, as I talk to people in the office, I talk to patients and I talk to clients. Everybody wants to lose 60 pounds by June. Everybody wants to get off of medicine tomorrow. Everybody wants to reverse their heart disease in a month. Right, so that's it, because everybody has that desire. And those are all very lofty, they're very admirable.

Speaker 1:

But as you're looking at the things that are on your list, right part of it is really sitting down and deciding and coming up with okay, where do I need to be? What are the things that are most critical in my life? What are the things that are causing me the most health issues? If you've had a heart attack, if you've had a stroke, if you have kidney disease and your doctor says to you hey, this is from your blood sugar, then the very first thing that we've got to do is get the blood sugars better. If the things that are going on in your health right now are due to blood sugar, then getting the blood sugar better is the thing that you need to be working on. Better is the thing that you need to be working on Now, in the process of getting the blood sugar better. Does that mean that next week we're going to call you reversing your diabetes?

Speaker 1:

The answer is no, because there may be some things that you've got to do right now to get that blood sugar down while you work on the other things that we've talked about, which is why, if you remember, we had a show where we talked about how long should I fast, and there were various levels of fasting that I gave based on where you were were. So if you come into the office today and you say, hey, my doctor says that next week I've got to have this surgery and they can't do the surgery because my blood sugars are too high, can we get my blood sugar down? Yes, we can. We've got a lot of different ways to get the blood sugar down. If it's next week, we can fast you from now until next week. Guess what the blood sugars are going to be down? We can get you on some medication that brings the blood sugar down. By next week, we get the blood sugar down. So your specific situation depends. Uh, what you work on for us depends on where you are.

Speaker 1:

Okay, so, as we're going through, I don't want you to think that we're jumping to a particular thing because that's the one that you need to work on. We've got to figure out, okay, where is your pain point, where's your health issue? And then, based on that, then we decide, okay, what do we need to do? For the most part, however, a lot of the disease processes that are out there, a lot of the disease processes that are out there, a lot of the things that you struggle with, have to do with blood sugar. That's why managing diabetes, reversing diabetes, is so critical, because it touches so many areas of your life in terms of your health.

Speaker 1:

Okay, all right, so back to our example. So, blood sugar we want to manage blood sugar, so we want to improve our blood sugar. So, not that I want better numbers, I want better blood sugars. Not specific enough. You've got to say, okay, where do I want those numbers to be and, in particular, as we're talking about diabetes, a very important one is the A1C, because, remember, the A1C is a marker of what the blood sugars are. Is the A1C? Because, remember, the A1C is a marker of what the blood sugars are. So I want blood sugars to be between these ranges and I want my A1C to be a certain place. So that's specific. Is it measurable? Yes, it is measurable Because you can, at home, like we've talked about here, you can, at home, be looking at blood sugars based on either your meters, or you can look at blood sugars based on either your meters, or you can look at blood sugars based on your continuous monitor, and then, when you go to the office, you have the A1C that your doctor will order on your blood work.

Speaker 1:

Is it achievable? Right, is the next piece of it. Is it achievable? Is it achievable for you to get an A1C less than 6.5? Yes, it is. Can you get blood sugars between 80 and 130? Yes, you can, and if you're one of my patients, you know that we tell you that we want your blood sugar, specifically to be between 100 and 120, right? So it falls within that range that I'm talking about. So specific numbers, so you can follow a personalized meal plan, exercise regularly and take your prescription medication as directed. So it is achievable.

Speaker 1:

And notice, I did not put in there fasting, because I don't want everybody to think that the only thing you can do is fast. No, it's not. It is a huge tool, it is an amazing tool. But there are other things that we do as we are managing blood sugars. It is the thing that we are promoting, that we do on a regular basis, that we've seen amazing results from that. You've seen amazing results from that. You've seen amazing results from right and you've heard it as you've come on the show but coming up with a plan.

Speaker 1:

Remember, as we talked about at the beginning of the year, our goal was to work our way too fast for one day a week, one 24-hour period. So is it achievable? Is it relevant? Y'all so relevant, right? Is it related to what we want to do? So, improving blood sugar, getting better control, reduces the risk of diabetes-related complications. And what are those diabetes-related complications? And what are those diabetes-related complications? They are high blood pressure, high cholesterol, coronary artery disease, polycystic ovarian syndrome, obesity, non-alcoholic fatty liver disease, metabolic syndrome, on and on and on and on and on. So is it relevant to what we want to be what we want to do? Yes, it is. So, is it relevant to what we want to be what we want to do? Yes, it is. And then, is it time bound? Well, you want to aim to achieve and maintain target blood sugars within the next six months. Now, if you're one of my patients, you know our timeline right. So, every three months you get that A1C, and every three months I'm expecting to see progression improvement. So you've got three months and you've got the monitor, you've got the meter. Okay, let's put those together and let's begin moving in that direction. So smart, so it's specific, measurable, is it achievable, is it relevant and is it time bound? Okay, so we want to make sure that we are moving in that direction and just want to do a quick shout out here, teresa, hey, teresa. She says hi, dr Wood, and everyone Glad that you are here, teresa. Hi, dr Wood, and everyone Glad that you are here, teresa, to hang out with us.

Speaker 1:

So we're talking about setting health goals. How do we set health goals? We've just gone through the SMART acronyms specific, measurable, achievable, relevant and time bound. All right, so so the other one that people kind of struggle with is this idea of weight, so weight management. So we could say, as part of, as our goal, I want to lose weight and it is a good dream, it's a good ambition, it's a good desire, but it is not a goal, it's not a smart goal. I shouldn't say it's not a goal, it is not a smart goal. It is a goal. So I want to lose weight, great. But it's not a smart goal. And remember, when we're talking about smart, we're talking about specific, measurable, achievable, relevant and time-bound. So how do we make that into a smart goal? Well, number one, let's put a number to it. Let's put a number to the goal. So, not that I want to lose weight, but I want to lose a specific amount of weight. I want to lose weight, but I want to lose a specific amount of weight.

Speaker 1:

If you remember, when we set our goal, we talked a little bit about this. When I set my goal last year, the goal was to lose 52 pounds within the year. 52 pounds within the year, that was well, let me back up. The goal was a half a pound to one pound per week, right? So I didn't say so. Notice, I had to come back and reframe that, right, because 52 pounds in a year, okay, right, and we'll talk a little bit about being a little bit more condensed in your thought. Well, actually, this is a great place to do that.

Speaker 1:

So when you're setting goals, we want to set some immediate goals and we want to set some long-term goals. So in this case, my long-term goal would have been hey, I want to lose 52 pounds in a year. Okay, so it's specific, because 52 pounds it's measurable, I can get on the scale, I can see if I'm there. Is it achievable? Certainly it is within the year. Is it relevant? Yes, because losing weight helps with my health and my diabetes. And is it time bound? Yes, because I got 52 weeks. So that's great. So that's a great, smart goal. But here's the thing If I wait until a year to begin looking at measuring, marking, making adjustments, then that's not good either.

Speaker 1:

So what we want to do is that smart goal that we've set the 52 pounds in a year. We want to come back and say, okay, what do I need to do in a month? Well, in a week, in a month, in two months, three months, six months, so on and so forth. Right, so we're breaking. We're chunking that goal into smaller parts, and so that's what I started to say.

Speaker 1:

So our goal we tell people, yes, 52 pounds in a year, but don't think about the 52 pounds. What are we going to do this week? And so my goal and what I talk to clients, what I talk to patients about, is we want you to lose between a half a pound and one pound per week. That is reasonable, that is sustainable, because, remember, we're not just losing the weight, we want to be learning as well. How do we keep that weight off? So if you lose 10 pounds this week, you haven't learned how to do that. You haven't learned how to keep that off. Sometimes we don't even know what we did, but as we're losing gradually, that is sustainable and that is a healthy weight loss. So back to our thought. So I want to lose 10 pounds. Great, I love that. In this example, that's where we are now.

Speaker 1:

As you look at your weight, as you look at your situation, you may need to lose less or lose more. So losing 10 pounds and your situation may be different. Can we track it? Yes, we can track it. We can get on the scale. Is it achievable? Yes, it is achievable If we've set the right number and we're going to set the right time. So you're losing a hundred pounds in the next week? Certainly possible. Is it probable? Probably not, all right.

Speaker 1:

So if you follow a caloric controlled diet and engage in regular physical activity, we can create a sustainable calorie deficit. Hey, wait a minute. What's a great way of creating a calorie deficit? Y'all that's sustainable, that's easy, that's free. It's called fasting, isn't it? I know, I know, you know I had to throw that in there. Okay, is it relevant? Yes, because losing weight improves our insulin sensitivity and our blood sugar control.

Speaker 1:

Remember the three pillars Decrease insulin, suppress the appetite, get rid of sugar. That's the pillar, those are the pillars, and weight helps with that. And then, time bound Is it time bound? I want to lose this weight 10 pounds within the next six months. Is that doable? Yes, is there a time? Yes, there is. And so I tell people don't think really about the 10 pounds.

Speaker 1:

Your question is how do I lose my half a pound this week? So my goal for you is that sustainable weight loss that you can get. Sustainable, that's the key, because we don't want to go through that roller coaster. So, as we are talking about creating those sustainable weight loss. We've got to have smart goals, y'all. Because if we don't have smart goals, then'all, because if we don't have smart goals, then we don't get where we need to be Okay. So, is it specific, is it measurable, is it achievable, is it relevant and is it time bound? This is Dr Dwayne Wood, that's Wood with an E the E stands for endocrinology. Here, on the channel, I educate, I empower and I encourage you to take charge of your health, take charge of your life, avoid complications and go to the next level, creating the life you always wanted. And for this year, y'all New Year, new you Do you? Thank you.

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