Running Facts vs Fiction: An Uncommon Approach to Common Myths

Join Jay and Angi in a myth-busting episode as we sprint through the most common running myths and bring you the truth straight from the track. From debunking the one-size-fits-all training approach to unraveling misconceptions about gear, diet, and form, we tackle the tall tales that can sideline runners. But here's the kicker – it's not just about debunking myths; it's about empowering you to find what truly works for your unique running journey. Tune in as we lace up to clear the path to your personal best, reminding you that in running, as in life, it's your race, your pace.

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Transcript

Speaker 1 0:43

All right, welcome back everybody to another episode of the Do Our Things podcast. I'm JT because you're running coach, certified mindset coach coming to you, live from Florida and I'm in studio with a lovely Angie Petran. Angie, how are you doing this morning?

Speaker 2 0:56

I'm great it's Monday. I'm ready to go forth and kick some Tajimiles. You know what?

Speaker 1 1:03

Since we're on the move today. We're going to pick up.

Speaker 2 1:06

Great, it's going great. I got seven miles in yesterday. I am focusing on, yeah, you know okay. So people that hear 100 miles in the month of February are like there's no way I can do that, bro. I'm doing it walking because I'm not trying to injure myself and I know me and I'm coming back from being injured and not steady like consistently training, and so I'm walking most of my miles and I've got it all mapped out through the end of the month. I'm doing it, so there's no excuse. Really, Make sure I'm working.

Speaker 1 1:40

I'm not going to do that. Oh, that's a shit. We're debunking myths this morning. No, you do what you can and I'm having like a hip impingement right now, so some of my miles are going to be walking. I had to walk a little bit yesterday. But you do what you can you?

Speaker 1 1:57

do what you can with what you got, and that's it. I was able. I'm getting a slow start because we had to go to Tybee Island and it was one run fest in Tybee Island and we're part of the Ultramax crew out of Columbia, so we had to go time and although we saw a lot of runners running, we didn't get to run much because it's a full blown, I don't know, just nonstop working for like 20, 48 hours. That was super cool. We got a couple of miles in day one. We had to fly into Tybee and then.

Speaker 1 2:30

Run fest is awesome. If you ever get a chance to go, you should go. If you love medals, you're going to clean up so well because they do a 5K on Friday night and then they do a 10K first thing the next morning, followed by a half marathon, followed by a 2.8 mile beach run, followed by a one mile run. So if you, you can participate. They're all individual races or you can do them all and get six medals, which is super cool and it's a really, really cool event and a really cool location, so highly recommend it. But we got to kick that off and now we're in Florida. We did a couple of miles in. Yesterday I got a seven mile bike ride in on the beach cruiser, which was pretty cool.

Speaker 1 3:13

So, in this war, we'll take advantage of this warm weather. So but hey, for all the just on the business end of things, for all of you all watching, make sure you smash that subscribe button so you notified of future episodes of the podcast. We was a review. They go a long way to helping others find our podcast. We're getting a lot of great reviews. People love what we talk about and share it with someone that you know if you find it useful.

Speaker 1 3:37

This episode is sponsored by the Do Our Things Nation. We're a community living life on offense. We empower people to improve their, upgrade their life through mindset and movement. We have monthly challenges, merch that inspires, in person events, running coaching, mindset performance coaching and book club. It's a great way to network, learn frameworks, be a part of challenges and have that accountability to upgrade your life. So go to doourthingsnationcom and you can learn all about what we do. And, yeah, upcoming events we're doing Taji 100 this month and we got. We'll just go to the website. You'll see all the events that we got coming up. We got, we got. Go to doourthingsnationcom, click on challenges and events and you'll see everything that's coming up. So as far as this week.

Speaker 1 4:22

So Angie and I wanted to talk about myths and we found an article on inrunnersworldcom that had 13 common myths. And as I read this, I called Angie. I'm like, look, I saw something in here. I'm finding there's a.

Speaker 1 4:38

In the health and wellness space, there seems to be like new articles that come out all the time that are constantly contradicting each other. Like glass of wine is good, and then, like a few months later you'll see well, a glass of wine is bad for you. Ice baths are good, ice baths are bad. And we're like well, what? How are we supposed to navigate this constant conflict of information? And we live in this incredible time where we have so much information at our fingertips, which is amazing, but in the health and wellness space especially, I think it causes so much confusion and we just kind of want to roll through some of these, talk about our perspectives on it, maybe give you, the listener, some ideas to think about, and we would love to hear back what you think about, if there was a specific myth that we talk about today, that that you have a strong feeling about, or how do you navigate the challenges of information overload. What are your thoughts?

Speaker 2 5:40

on that, angie. So my thoughts are it yes, the internet is makes things incredibly. Thanks¸ mówi¸§ at your fingertips, like there's whatever you need to know. You can go, you can go figure, you can go Google it, look it up, right. But the problem is, is now everybody's an expert?

Speaker 2 5:58

You got social media and you really just need to find a credible source for your information and you need to make sure that this, your source, is up to date on the newest and latest studies that they're that they are getting their information from, from. You know science-based facts and studies, and not just, well, this is what worked for me. That'll give me wrong. Sharing what works for you helps others, but you can't take that to the grave and you always need to understand that what worked for one person doesn't necessarily mean that's gonna work for you. So I'm just just to quickly answer your question Get your, get a credible source, make sure they're up to date on on the latest, the latest findings and the latest you know, things that have been done to figure out what you're trying to trying to learn and know and understand, and then Apply it and see if it works for you.

Form and Strengthening in Running

Speaker 1 6:57

I think something you said there kind of remind me like people are very, very. If they have a health and wellness Method that works for them, they'll die on the mountain, like. Like just trying to get everyone else to believe that that is the way. Yeah, yeah, I see a lot of people get a lot of heated debates and what. Like you said, well, it works for one person may not work for someone else. The human body is really we're, it's so. It's so incredible how many people are on this planet and we're so uniquely Different from one another and so you just kind of.

Speaker 1 7:28

You just kind of figure out what works for you and then stay on top of the research, find credible people to your point. So let's get through some of these myths, let's see what okay, what we say, what we'll come up with. So the first one there's an ideal running form that will solve all of your problems. Who say ideal running form that will solve all of your problems? And Really, what this one is talking about is that Our running mechanics are probably a result of our anatomy, our injury history and running history. I'm a pose method running instructor. You are as well, are you, angie?

Speaker 2 8:03

No, I'm not pose.

Speaker 1 8:05

I thought you were pose, okay, I I. That is specifically a Method to teach a person how to run the pose method, which is a very, very specific methodology and it does work for a lot of people. But there's also, like the chi running method. There's there's a few different like techniques that'll help you. But what I found with runners is it is it can be incredibly difficult to adjust someone's body mechanics when they have years and years of, I mean, injured, like they could have running related injuries they could have.

Speaker 1 8:43

You know there are anatomies are different. Like I'm 6-4. I'm kind of a Clydesdale. You have a completely different anatomy for you. You have some people that tend to be heel strikers versus, you know, midfoot strikers and, and so these techniques Can help you improve your form, but there's not like one specific form that's gonna solve every runner's problems and there's a lot of when I think of this as well as like there's a lot of methodologies and thoughts in Chew, like choosing the right shoe, do you choose a zero drop? You go with the hook, you know running on pillows, addition, you know there's there's a wide variety of different things and, once again, I think you know in this realm you should work on form aspects of your form, but there's not one form that's going to solve all of your elements. If you have, you know need challenges and back challenges and things like that, form alone is not going to solve your problem.

Speaker 2 9:41

Yeah, and I also think it's, you know, ideal worth looking into. If you are having some type of pain in your knees or your hips or your joints, I really think you should start with a physical therapist. And so I mean, I had a. I have a really good physical therapist and he's very he he stays up on the latest scientific findings but he's very much, you know, let's start at your feet and figure out what's wrong there and work our way up, and, you know, a lot of times it just comes down to strengthening the muscles, starting from the bottom, going up, and just, you know, maybe your muscles you need to work on that, you know, versus on trying to work on how you're changing the actual way you run.

Speaker 1 10:25

Yeah, flexibility, I know, a few years back, when I did 75 hard and I started doing yoga more consistently, it unlocked my you know posterior chain and I was able, for a long time I couldn't run more than a half marathon without like complete injury, like shin splints. But when I unlocked, you know, my hip flexors and that chain, I'm now able to run, you know, and we run like a couple of 50 K's. And I've also learned that when we go to the gym to lift, you know, a lot of my lifting was, you know, dead lifts and squats and big major muscles. And what I've learned is that doing some of those sillier exercises, like the Suzanne Summers, like you know, leg openers and clams and things like that, they don't look, they look kind of silly, but you have a lot of like smaller muscles in there that are getting worked when you run and you've got to strengthen those and you can't really attack those when you are, you know, doing the bigger lifts and so doing some of that work.

Speaker 1 11:28

That's not, you know, it's not going to make you your legs look amazing, but they're going to help you with your ability to run and stay injury free, and doing that work is incredibly important.

Speaker 2 11:39

Absolutely.

Speaker 1 11:40

There's a little routine. I have my runner do the strength and mobility. If you look on YouTube the SAM routine, it's like 10 or 15 minutes, like it's not exciting but it does.

Speaker 1 11:51

It does keep you injury free and that works all those old muscles and stretches out all those little ligaments that you got, because I'm having issues right now, Like I got a hip impingement and it's like if I'm laying on my side and doing a leg opener, I'm finding I've got some weak muscles in there and it's causing some challenges right now. So I got to work on that. But yeah, physical therapist, chiropractor, find people and find people that are medical professionals who run. If you can, that's yes, get it.

Speaker 2 12:21

That makes a huge difference, because I had a GP, a general practitioner, who was a runner, and when I and I'm so sad that he retired, but when I would go to him, it was never well, you just need to stop running, you know, you're just going to have to stop running. It was always let's figure out how to get you better so you can continue movement, so you can continue running. Because he knew movement is what is? I mean it is.

Running

Speaker 2 12:48

I was listening to a podcast the other day and Sean Stevenson from the Model Health Show and he's a doctor and he is just, they used to think they used to prescribe bed rest as a way to get better, and they've just found out over the years that that is absolutely positively not true. I mean, okay, yeah, in some cases, right, but in most cases, movement is key. Movement is key to healing, movement is key to longevity. Movement is key. And so when these you know it, just I can, I'm not going to go on a tangent about the medical professionals that tell you to stop moving because you're in pain. I'm not going to do it. I'm not going to do it. So let's, let's move on before I start doing that.

Speaker 1 13:32

I will say one thing a few years ago I had a doctor that told me you're in your like, you're getting in your forties. Now maybe you should start to take it easy, because I had some knee pain and I'm like you might as well just put me in your capacitor. If I can't run, just amputate it and give me another leg, because this is my way of life. You're going to tell me I'm not slowing down, like I'm not stopping, yeah, so help me figure that out. And this guy was overweight. I saw one before I got in the room. He was drinking a mountain dew. Like here's a health professional. I can't take you serious, like, yeah, so I'm going to get another opinion. So to that point, fine, it's incredibly important to find medical professionals that are runners themselves to say get it, yeah, that exercise, yes, all right, here's one.

Speaker 1 14:16

running ruins your knees. How many times have you heard that one?

Speaker 1 14:20

I've heard that one Running ruins your knees. Fact according to this article, your knees get stronger. Running actually protect your knees against the development of osteoarthritis, while non light runners have about a third of the rate of neosteoritis as sedentary individuals. The more research learned about cartilage, the elastic tissue that protects our joints, the more those results make sense. Cartilage is like any other living structure that it gets stronger with continual loading and so when you run, you stress the cartilage in your joints and, like muscles, the cartilage recovers and strengthens after workouts. So bottom line is it goes back to I think movement is good for the body.

Speaker 1 15:01

Yes, running can be hard on the knees. The running is hard on your body in general, but this is where muscle strength and conditioning and flexibility work is incredibly important to do while you run so you mitigate the injury. What I tell my runners, like those warm up drills that you do, the lunges and the work afterwards. It's like brushing your teeth or paying your taxes. You may not like doing it, but it's going to keep you in the game. It's going to keep you injury free. It's no one enjoys brushing their teeth. You don't look forward to it, but it's like it's work that you have to do. Brush the teeth you want to keep is what I tell my kids, and it's that work that will keep you running. But yeah, running is hard on the body, but also not running and working out is also hard on the body.

Speaker 2 15:49

Choose your heart, yeah, but also I think that goes back to running knowing what surfaces your body feels best running on, because some people running on pavement that has a little bit more of an impact and maybe that doesn't feel so great on your joints. It makes you feel more tired. So maybe you need to run on a trail. You know a non-pavement on concrete surface. If you feel like when you're running that you're having that pain in your knees or your joints, then that's what goes back to. That's maybe when you might want to consider what does my form look like? Do I need to tweak that a little bit? How can I tweak that and do it naturally and make that and integrate that into my running pattern as a habit, versus just trying to change your form because you just want to go faster, right, I mean? I think that's where these little things go hand-in-hand, where they marry one another, and that's where you start looking at making those those little tweaks and changes, if that makes sense.

Speaker 1 16:55

Absolutely one of the quickest tweaks that you could make for runners, that is, work on your cadence. Like cadence is how many, how many times your foot strikes the ground in a minute. You want to shoot for 180, which is super, super high. Kind of goes back to the pose methodology that the idea is the more that you turn over, the more your whole legs and your body is like a shock in a car and the more efficient you can make that the less strain and stress that you put on any particular body part. So if you can increase your efficiency it can help reduce the injury rate and wear and tear on certain components of your leg, just like your car. You're gonna like this next myth because we kind of talked, we kind of hit this one off right, right off the bat. Walking is weak.

Speaker 2 17:48

I knew it. I knew that's what I was like. I hope you choose this one next.

Speaker 1 17:53

Walking is weak Fact. Walking can indeed make you faster. Angie, go ahead.

Speaker 2 17:59

Yes, absolutely, walking can make you faster. If you don't know about the Galway method, you should. You should look it up. The Galway method, the, it is walking and running. You walk for a specific amount of time and you run for a specific amount of time, and you know. It's so funny because it's so hard to get people to understand that you are still a runner. If you incorporate walk breaks in your running, what, wait, what? Yeah, I can't believe it. No, I'm not a runner, I had to walk. Yeah, you're still a runner, you're still a runner.

Speaker 2 18:36

Walking during aid stations, it helps. It helps you recover a little bit faster when you, when you do interval running and I'm talking about interval running, I'm not talking about all out 100, you know doing, doing like just max every time. I'm talking about just going out and running 45 seconds and walking for 30, you know, for 10 miles that helps that lactic acid not build up as quickly in your muscles. That helps you recover a lot faster. And when you incorporate interval running, which is walking, incorporating walking into your running cycle, if you want to go out and you want to run a marathon faster, you can run faster. Or half marathon, or 10k or 15k, you can actually run faster doing this method, doing the Galway method. So yeah, it's one of my favorites.

Speaker 1 19:31

Yeah, and and when I have runners do their quality sessions to like a slow jog or even a walk and help you recover in between those intervals. So when you can downshift and take that momentary break, you recover quicker, you teach your body to recover quicker and then you can run harder when you need to run harder. And, and that's one thing you know, the marathon is incredibly tough because you're running 26 miles on Pavement and I used to think that, man, because I ran running a couple marathon. So it's so hard that ultra runs like I can't believe people do more than 26 miles. It's actually to me it's easier to run a 50k six more miles, than it is a marathon distance and on on, because usually when you're running these altars they're typically out on trail, somewhere they're, they're off the beaten path. They're actually easier to run because you can take those momentary walk breaks when you're walking up the hill or down the hill or you're not on pavement. And and the the best runners you know in in these races you know they all walk a little bit. So, and and part of the when I do my active recovery day, you know a 40, a 20 to 45 minutes swift walk is a really great way to to recover the body.

Speaker 1 20:54

So Walking is weak as bullshit. We debunked it. It's and and you gotta let your ego go that that's really what it is. It's it's if you're, if you're afraid to be seen walking, it's your ego getting in the way. No one really cares what you're doing. Just get out there and move the body, and I'm finding it far more enjoyable. I walk in parts of my training and especially when I'm hanging, when I'm doing a social run, I want to hang out with my friends and they're walking or doing intervals. I don't care, I don't care. Someone's seeing me. Jays, after walking, what it doesn't matter.

Speaker 1 21:26

Just move the body smooth by yes, so yeah, and and I Love rucking and that's walking with essentially a weighted backpack that burns more calories and does a tremendous amount there's a tremendous amount of value and strength training that goes along with doing that. So walking is weak debunked.

Speaker 2 21:45

Yep.

Speaker 1 21:48

What's that?

Speaker 2 21:49

Oh no, I was just like womp, Womp, yes.

Speaker 1 21:51

I See here was next. I'm not ready to race. I'm not ready to race. Fact racing is for everyone and you don't have to PR to have a good time. A lot of people put a lot of pressure on racing and that they're just not ready. But I look at racing like this weekend, just yeah, you've got your people that are hardcore. They're out there trying to get the PR and they're running hard and they're on a team and it can be intimidating, but I love just seeing the people in the back that are just out. There might be their first race, so they're just out there having a good time, right? So you don't have to PR. It doesn't have to be a challenge.

Speaker 1 22:31

It's about the event and the experience and for us, as you know, had a lot of experience putting on racing and timing. Yeah, we love watching the competitive runners come through quick, but I also love the mom out there. You know, push in the stroller. Or the person who has cancer that's, you know, one of the last ones across the line. You know the person that's dropped a whole bunch of weight is making a change. That's more inspirational when, when most of the Crowd is gone and the clapping is, there's no one out there to clap. It's usually those moments at the very tail end of the race that are more emotional, like Daniel Barnes when he did the Frog Hill the last couple years. He lost his legs and, you know, comes across like a few hours after everyone is already gone under the. You know we bring out a truck with headlights, you know. So, yeah, that is so incredibly inspirational and so you don't have to race to participate in a race.

Speaker 2 23:33

So I'm just gonna say that people who push strollers during a race have superpowers. I mean, like I push my dog several times, my ten-town dog and her stroller and I thought I was gonna die much less push multiple 20 or 30 pound humans in a stroller. You all have superpowers and I just I'm always in awe of you.

Speaker 1 24:01

Yeah, lacey's running her first marathon in April. She wanted to run a marathon this year, so we chose US Marine Corps, because that's that's the one that's been on our bucket list for a lot of time.

Choose Gear and Fuel for Training/Racing

Speaker 1 24:11

And I'm like hey we got enough time to do a marathon beforehand. So, before we go for time and I always tell my runners this your first race I don't want you to carry a watch, I don't want you to do anything, but just enjoy the moment. And that's what we're doing with with Lacey's first one. We're gonna, we were gonna do. We decided to go to Nashville because it's the rock and roll and what better way. And so we're just gonna go and just have a good time. There's no time, worries, we're just gonna go and enjoy the bands that are playing it's supposed to be a lot of fun and just go for the party. We're not going for the PR, we're going for the party in the finish and that's that's it.

Speaker 1 24:47

That's our point. Of that particular run, marine Corps might try to go for a little bit. That's probably gonna be another one. We're gonna enjoy the environment, then we're gonna find one that we can actually go race, and so, yeah, go, just have a good time with it. Enjoy, yeah, enjoy life for what it is. Yeah, all right, let's see what other we got time for. Like one more myth one more Okay. Carbs are good, carbs are bad, fat is good, fat is bad. We think about fueling.

Speaker 2 25:15

Okay. So fueling Everybody's individual needs are different. You need to find what works for you while training. So your training runs are meant to find out Well, they're meant to train Okay, number one, but two, they're meant to figure out what shoes work best for you, what gear works best for you, what fueling and hydration method works best for you. So you don't change up and do something new on race day. Do not change up and do something new on race day. Do not change up and do something new on race day just because you saw it at the expo doesn't mean you need to try it on race day. Okay, just kills me when people do that, oh my god. Anyway, I'm fueling everyone's different.

Speaker 2 25:55

If you're an intermittent, faster, maybe you get up and drink a Cup of coffee and you have your water and you go out and you run for an hour and you're good, like maybe that's how your body operates. Or maybe, like me, I get up and drink some water, drink some coffee, have a cheese stick, a handful of nuts, and I'm good for about 45 minutes. And then, every 45 minutes and these are long run days, guys, I'm talking about long run days Then every 30 to 45 minutes, I'm gonna have a goo gel pack because that's what works for me and does not upset my stomach. Short runs, less than three miles, I don't. I mean I've. I've Listen to enough podcast from from Reliable medical doctors who you, most people don't need a whole bunch of fuel before a 5k, before three miles. You know, unless you, unless you're a back of the packer and it's your first one and you're still, you know, if you're, if you're gonna finish it, it might take you an hour.

Speaker 2 26:57

My first 5k took me 52 minutes. I needed something, I needed a little bit of extras. It was in the summer, I was losing electrolytes, I was sweating, I was about a hundred pounds overweight and so, yes, in that instance, my body In that moment in time needed extra electrolytes, needed, needed the extra boost. But someone like Jay who at that time could probably what? What is your? What is your 5k pace, jay, now, and probably around, 20 20 minutes for 5k that's where matter, yeah you.

Speaker 2 27:30

You probably don't need any extra fuel for a 5k right so. Yeah, so you need to look at the distance you're going, you need to look at your individual specific needs and you need to tweak that while you are training. That's that's. That's that's my.

Speaker 1 27:48

Yeah, that's what your training runs are all about is the opportunities to use the same food and fuel and equipment that you're Going to use on race day. I know my very first marathon. I was cocky and this is back when I was running. I mean I was still running those down like the 16 minute 5ks. I was a really fast 5 and 10k runner. Now like how marathon, I got this in the bag right, okay, I can do this. I Did all the wrong things. I got a brand new pair of shoes from the expo Because I'm like they're gonna have food out on the course. They got bananas. They got propel. I never drank propel. This is what propel was like. New, I'm good to go.

Speaker 1 28:26

I was good for about the first 13 miles and then the wheels just fell apart. I completely exploded. I mean, I did the run walk, my feet hurt, I had blisters so freakin bad. And my pride. I was like man. I am what the what is happening to me? Yeah, found another. Some Friend of mine gave me a banana and a goo and they got me by for a little bit and then later I saw that someone was pointing, a bunch of people were pointing at me. I looked down, I had blood all over my shirt because my nipples were bleeding. I was, I was a train wreck. It was an absolute disaster.

Speaker 1 28:59

And I'm like, wow, and just you know, like in good, do hard things fashion, I learned things the hard way. I'm like, okay, I've got a. Really this is completely. I have to learn some methodologies here and train properly. And that's where I learned okay, don't buy things at the expo, no new equipment On race day. That goes with adventure, racing on a cycling or anything.

Speaker 1 29:20

Anytime I've tried anything new, it does not work out. And it goes the same with food and fuel. You gotta be very, very careful because you get caught up in the moment. There's people on the sidelines trying to give you food or new it. You got it, you're. You've been training for so long and the body is so fickle sometimes some people are more sensitive than others that, yeah, you gotta be careful with that, but we need fuel and and you need to train and and this is one of those things some people can take goose. I can't take goose and live off them, so okay it's. This is one of those areas. You got to experiment with your body and you got to do it during training. So yes.

Speaker 1 29:57

Yes, so carbs are good, carbs are bad, fat is whatever, I don't know who no one knows.

Speaker 2 30:01

I don't think any. Yes, yes, that is a yes to that. That is a yes to that. Yes, yes.

Speaker 1 30:08

Yes, they're good, yes they're bad, who knows, try it, try, run your own race. So, yeah, all right. So we were at 730 and our day. I've got oh where's my share? Screen bump, but it on.

Speaker 1 30:22

Ladies and gentlemen, this is Maria Tessa Theriza. She's been a part of our do our things nation group getting after the 28 day challenge. She made a post yesterday. I'm not a runner, but I'm out here running and enjoying it and her she is having a mental and physical transformation as we speak and she's been very, very just, very inspirational, active in the group, sharing her journey openly, and I've been following her on Facebook and she's always posting growth mindset type stuff. So I am inspired by Tessa.

Speaker 1 30:54

So thank you so much for being a part of the group. We're gonna send you a shirt for doing hard things and being a role model, because that's part of part of the challenge. We incorporated this on. Purpose is the accountability where you have to post, and the reason being is because it truly, you may not know, someone may not like it, they may not comment, but it does inspire more people, it does reach out to more people than you realize and it's been inspiring me. So I appreciate you sharing your journey with us and, I think you be, for being a part of the tribe. We're gonna send you a shirt for being freaking awesome, so keep doing hard things.

Speaker 2 31:27

Yes.

Speaker 1 31:28

Keep doing them. So that's it. That's all I got for today. Yeah, how's your week looking?

Speaker 2 31:34

About to go get after it. I'm looking like I got a lot of. I've got my my training runs all mapped out through the end of the month and I had a personal trainer. So I've got strength training mapped out and, yeah, yeah, super busy, super busy focusing on. So if you ask me, continue to invite me places people, I'm probably gonna have to say no, but but just know it's only because I'm focusing on my health and wellness.

Speaker 1 32:03

There you go, absolutely.

Speaker 2 32:05

Yeah, yeah, and I'm still smiling. So smile, make sure you smile, go make yourself smile, make someone else smile. Where am I smile shirt?

Speaker 1 32:12

It's on your shirt. It's on your small shirt, yes, yes, yes. Well, for everyone out there, have a kick-ass week. If you have any comments or anything You'd like us to talk about, or anything we missed, or any opinions that you have, we would love to hear about. Scooter, do our things. Nationcom, reach out or DMS directly and we will see you all in the next episode. Thanks, thanks.