Recovery Is a Skill: Why Rest Alone Won’t Fix Chronic Stress

Ep 146. Recovery is one of the most important—and most neglected—skills in modern life.

We live in a world of continuous, unrelenting stress. Unlike earlier human survival patterns, where fight-or-flight events were often acute and temporary, modern stress is chronic, repetitive, and constant. The threat is no longer a single event we escape from—it is the ongoing pressure of work, finances, responsibility, deadlines, social expectations, and the daily demands of simply trying to live well.

Stress is no longer occasional.
 For many people, it has become the environment.

Every time we step outside the front door of our homes, we enter a world that tests our adaptability. Physical demands, emotional tension, mental overload, and social pressures all compete for our energy. Work, family, obligation, and uncertainty create a continuous cycle of activation that can quietly erode our health if recovery is absent.

This is why recovery is not a luxury—it is a biological necessity.

We must choose to work.
 But in the same breath, we must choose to recover.

True recovery is more than rest. It is the deliberate restoration of the nervous system. It is the return to the unstressed self—the version of us that is calm, clear, adaptable, and capable of genuine connection. Recovery is the rebuilding of a mind that can think clearly and a body that can exist at ease rather than in constant defense.

Without recovery, stress becomes identity.

Without recovery, tension becomes normal.

Without recovery, survival mode begins to feel like personality.

This is where self-regulation skills become powerful. Through breathwork, movement, sleep hygiene, mindfulness, nature exposure, and intentional downtime, we teach the body how to return to balance. Recovery is a practice—not an accident.

The goal is not simply to survive stress.

The goal is to repeatedly return to health.

A relaxed mind is stronger than a constantly activated one.
 A regulated body performs better than a chronically exhausted one.
 Recovery is not weakness—it is strategic resilience.

In a world built on pressure, recovery becomes an act of self-respect.

Choose work.
 Choose health.
 Choose restoration.

Recover yourself.

Take care. Walk well.

Transcript

SPEAKER_00 0:39

Welcome back, folks, to episode 146 of the Running Man Self-Regulation Skills Project podcast with me, your host, Dr. Armando Dominguez, PhD in health psychology, licensed professional counselor, and an adjunct professor at a local community college. What we're going to be discussing today has to do with recovery. Not only physical recovery of the stress that we experience whenever we're in situations that elevate our levels of perceived not only stress in a negative way, what we call distress, but also you stress when we're really excited, having a good time, jumping in the bouncy house, maybe even working out and doing those activities we like to do, running, walking, this sort of stuff. And also what we gain as a result of doing our day-to-day vocations, our joys of labor that we do to create a life that we can live. An advocation would be something that we do and put a lot of time in. That would be the equivalent of a hobby in a sense. In martial arts, for instance, that is an advocation for me, but it's not a hobby, it's a way of life. So it's a little more immersive in whenever we do things like that. There are measures of recovery required to be able to continue to do those things and enjoy and develop and gain. But we also have those aspects of our life that we get particularly persistent at returning to, like a job and parenting and things of that nature, caretaking of others, if we have people that are ill or need our assistance, especially the elderly when we have family, a lot of folks turn into caregivers. These are things that provide measures of stress that are above the normal because there's an outcome that we're seeking, maybe even a stabilization of outcome, and one that is showing a consistent level of either no growth, no change, but yet we still have to be steady at our riding, so to speak. And uh, whenever we're in the saddle doing that sort of thing, that chronicity of stress also leaves a chronicity of elevation of stress hormone on our body, cortisol, glucocorticoids, this sort of thing, and adrenaline. So we have to really pay attention to what it is that recovery is relative to self-regulation because we can regulate uh levels of how we experience our life. That's going to be our mind and our emotions, this sort of thing. But there's also the body by way of health, how we eat, how we sleep and rest and stretch and move our body through space. But uh there's also the impact of time that affects how effectively we are able to not only to recover, but also to heal or even grow or become more skillful or better at those things that we're doing so that we become more efficient and it wears less on us long term as individuals. So in that vein, we're going to look at what recovery is and how it relates to self-regulation because it is a measure of self-regulation that often isn't spoken of as part of self-regulation, but it really is probably one of the foundational things that you must have to be able to recover well. One, to maintain health, two, and a sense of assumed safety generally three. But uh, without those things, one of those things misses, and then all of a sudden self-regulation becomes much more laborious and harder to accomplish in our lives. So from this point on, we'll go and start with the discussion on recovery as self-regulation. So to really kick off this discussion, we're going to look at what recovery means. Generally speaking, from the physiological perspective, if you've been exercising, for instance, and you've developed develop some sort of soreness in the muscles, you have uh the body building up lactic acid, this sort of thing, we have this recovery period in which our body starts to rebuild and heal those little micro-tears we create in our muscles that we're doing like running or resistance, this sort of thing. And after the fact that we're really taxing ourselves, uh we start to get that sense of I need to slow down and rest. And that includes eating to the best of our ability. And also within a window period of time that is peak, we get better absorption of minerals and nutrients that we get from what we ingest through what we eat and drink, of course. But there's also this consideration of what is recovery when we have something that is taxing, that is mental, something that affects our emotional level and gives us a sense of differential feel of what I am like before the event or after the event of maybe dealing with somebody that's really rude or somebody that's um dangerous, or a situation where maybe I feel threatened because maybe I'm walking um for exercise and I get assaulted by a dog or I see an animal that could be dangerous, and maybe the dog's not trying to bite me but is barking really loud and suddenly shocks me. That in essence changes how you feel, and that shock factor puts us into fight-flight, and that's a reality we must deal with. Now, those are kind of peak things, and that is more individual level. I'm going to address also a little bit about not individual, but kind of like community level stress. And uh wherever we have places like here in West Texas, we're in tornado season. Uh, there are areas of our country near Texas, bordering Texas, that have uh monsoon seasons. They have uh also seasons wherever they deal with uh torrential rain and flooding, frequent flooding, and those leave incredible impacts. And we were impacted last year uh not too far from us, and we actually had some flooding here in in my locale here in San Angelo, Texas. But um the the big issues uh were not only the effect of the event and making sure people were safe and helping people out. The community did uh a great job here locally in helping uh people that were affected, but in the sense of time after this, we have the stress of dealing with the effects of those things, and those things don't go away, they're bigger than the individual and even bigger than the community in some senses, but they leave an indelible impression because now you have to adjust what you're doing. And adaptation, yes, is a very important thing, but what about the person that's having to adapt? What about the person that that is actually maybe one of the ones that was most affected, lost home, lost uh job, lost uh ability to go work, maybe their car got flooded, this sort of thing, and uh they can't get to and from. So those are a lot of accommodations a person may have to change as a result of what happened as a larger event, how they do, and maybe they lost everything. So we have to learn how to start anew in some cases, and that could be very devastating at the mental emotional level, and we'll call that existential threat because some people don't make it, some people actually uh die as a result of if not the illness, maybe the the emotional injury, they get overwhelmed. A lot of people have heart attacks because of stress, or maybe as a result of just giving up that learned helplessness, like everything that's that they work for a lifetime is now gone within moments, minutes, maybe even a day. Um that is a difficult thing to swallow, and one has to have time to recover from that. So the reason I put that there is that you know there is also temporal impact. There is a quality that lasts after the event of whatever stress occurs, and those are big things, so those are things we can actually put on a map and look at in the timeline and say, wow, this big thing happened and affected a lot of people. But in that vein, if we're talking to one of the persons that makes up the people that was impacted, we're looking at a point of data if we're looking at it in a measural sense, but what about a human being, just the individual that's impacted? Now we're looking at some very specific things, and time is um essentially one of the things that does not heal by virtue of its passing. We have to do things to be able to self-regulate, to encourage healing of self uh the at the mental emotional level. Healing of self at the physical level does take time. It doesn't happen instantly. We kind of wish it did. If we were able to do that, wow, we wouldn't need big pharma nor medicine, would we? But that's just uh an idea. But here we go. Uh the idea of recovery uh can affect not only how we physically uh recover back to what it was we were before the impact of an event, for instance, let's say a scare or an injury or even a um a community event, but also the emotional is something that we have to think about because the way we respond to things and believe things to be as a result of a trauma or seeing somebody being traumatized, such as somebody, you know, being impacted by this, let's say flood, for instance, and um having to see the effects on them, that affects us. Their neurological system is sending a message to us. So even if it's not us directly, maybe it is us that experienced it directly, we're being directly uh impacted by something that could be considered traumatic. Our neurological system mirrors that. We tend to reflect that. We reflect that which is carried by the people that we walk around most, and that cliche adage that is not so inaccurate as that we become the the average of the five people we're around most. There's a lot to think about that, especially if all of y'all are impacted by that event, so to speak, a community event. And if you're thinking about this in the work sense and y'all all share in that workload, there is uh a lot of positive psychology stuff out there that talks about how a shared load tends to be lighter, and uh many hands make uh light work very true. But uh, whenever you have work that is consistent, it's incessant, it's persistent, it continually occurs in our life because we have to go back to where that stressor is going to our jobs. This is where the individual gets impacted in a way that our resistance to what the effects are of stress, the more negative aspects of it, the tired, the cortisol, the the the stress chemicals in our body, we tend to get worn down. And at some point, the environmental suggestion wins just by virtue of repetition. And this is where we lose our not only resistance to the stress, but sometimes our ability to continue doing things that are self-healing, that are recovery-inducing and encouraging. And we start carrying stress, and this is where we look at fallout from where it is that our stress has occurred, and we take that home. We take it to our relationships, to how we parent, how we treat each other, and maybe we start becoming a little more glum, a little more depressive, not depressed necessarily in the clinical sense, but also feeling like things become pointless, that learned helplessness spoken now. We have language to speak that. And that can become very dismal in some ways, in that people will feel that their jobs are dead-end job, even though they are getting pay and maybe getting something to advance or balance themselves. We might even start looking for narratives that start to support the fact that they want us to be, for instance, in quotes, uh, always working to be enslaved to this industrial society and always doing this and never being able to rise above. And there are those that uh would say that, and there are situations where it seems quite that. But there are also a lot of folks, probably lesser than the mass, that are able to break away from that and realize that there is a way out. But sometimes it takes a little creativity and a step outside of the typical stepping that we get very, very good at. We very consistent and competent at doing the stepping that we call our everyday lives and going to job nine to five for 20 or 30 years, and then at the very end we realize or feel like we've lost meaning and there's something that I've done and I've wasted my life, and we don't want to go that direction. And what does this have to do with self-regulation? It has a whole heck of a lot to do with self-regulation because sometimes our nature uh tells us to be efficient, waste less energy, get really good at what you're doing, and you may be doing something that doesn't fulfill you. Not all work is fulfilling. Sometimes you may be at a job that sucks, and it's okay for me to say that because there's some people that say that. Um, there are some times that we work at jobs that have nothing to do with what is personally interesting to me. That's okay. This is called we got to make a living. We have to do that in our modern society. We must have jobs to make money to create survival-level uh situations that we can sustain and maybe run the risk of creativity and maybe finding a way out or doing something else. And there are always other jobs, but there are always variables in there, and a lot of that is driven but by the our levels of stress and also the belief that arises from that. Now, not all beliefs are necessarily a bad thing, they're not a trap, but they are very powerful and create change. Now, back to my famous uh lemon uh experiment, wherever you think about uh a lemon that you've eaten, seen somebody biting a lemon or eating something sour, and you don't have to have a lemon there, even though you could do that, and compare, uh, if you have it near you, even some lemon juice. You can try that, that's always fun. I like lemon juice in my tea. Um, and your mouth will water as a result of just thinking that thought within a fraction of a moment. And we're talking milliseconds, but yet it's not a matter of I believe the lemon to be there, so therefore I salivate. It's not a higher narrative, I can add words to this experience. It is a sub-threshold, preverbal lower brain aspect of us that images things very quickly and determines whether or not they're approachable. Can I eat it or something I have to avoid? That's not for me. And it does it within fractions of a moment. Literally, fractions of a moment is not even giving it credit as to how speedy it is in our neurosystem. But the important thing is is how compelling and believable it is. Notice it's not a religious inculcation wherever people are teaching the rules, the guidelines. When you're doing this, you belong to us. When you do that, you're outside of what uh belongs to us, so therefore you can't be with us. It's not like that. It is merely a neurological thing that determines whether or not we can survive or not. And with that level of belief, back to the work paradigm, this is where we start shaping how it is that we are based on our sensorium, how our body is feeling, how exhausted am I frequently enough that this state of mind tends to be coupled with the state of body. And mind you, this isn't personality, and this is one of the uh podcasts that I did several weeks back about stress-borne states that we confuse as personality. Often we do this long enough, and we condition and practice how it is that we come around, and we tend to forget how it is that I actually am versus how I've practiced to become or be, just to be efficient, to make a living, to do what it is that I call doing my life. This is important stuff. Now, I have kind of laid some foundation there as far as an idea from community stress to an acute stress, the dog's scaring the crap out of me, to my chronic, persistent, uh ongoing stress every day that goes for many decades, sometimes in years, that we call a job that I need to make a living or to support family, and how that also is a stressor that requires self-regulation. Self-care is a big term that is often used, and I have no problem with that. But whenever we come to the idea of self-care, it tends to be very soft in details, and that seems to be more of a nurturing and putting your feet up and relaxing type of thing, and there's nothing wrong with those things. Those are things that we must do. We have to wind down at some point. We can't be on 24 hours a day without some damage being taken at the physiological level. But what we do have to look at when we're looking at the idea of self-care is understand that that falls within the the realm and within the definition of uh recovery, recovery from the stressors of our everyday life. Now we're gonna go and touch on those things having to do with what we call recovery and what that tends to look like and realize that recovery is self-regulation. So we recognize that stress is the goal of what we call work, so to speak, and the sense that we have an elevation of arousal to be able to accomplish those things. And that definition's a little bit topsy-turvy, but I'd say it this way on purpose in that we intentionally go into levels of stress, and we don't want to call them use stress because they're not exactly enjoyable, but there are certain types of stress that are use-stressed because they're good for you, and that would be like exercise. So in that sense, we choose to do that. And just like we choose to go to work, even though maybe it feels like the sword of Damocles is hanging over our head, and we have this catch 22 where I must work or my family doesn't eat, this sort of thing. We have to understand that at some point we have to choose that, that we are picking the lesser of two evils in some cases. I don't like saying it that way, but there's a reason I don't want to use those terms is because the self-talk, the speak that we speak to ourselves is shaped by the state that we're in if we're particularly stressed or feel like we're uh behind the eight ball, so to speak. Now I'm using metaphor to speak, and the metaphor is a problem, kind of like the lemon, because it sends us a mental picture that is not only compelling, but is also incredibly believable, and it comes with a whole slew of emotional load that often will accommodate our sense or need of filling this gap or of this concept of what it is I'm up against. It makes it almost heroic in some senses. And I'm not saying that we don't make heroic effort or that we don't do heroic things, not saying that. But the level of stress that arises as a result of how we entertain our thoughts, this is my job, versus, yeah, this is the grind, versus I have to do this and I feel like a slave to the the job and to the industry. Um, notice the gradation of intensity in the way those mental pictures come as a result of how I'm speaking it. So we have to be one self-regulatory in how we speak. Our self-self-talk is king in the sense that that tells us what it is that we do, and we tend to like what we speak, we tend to really enjoy our own voice, and I'm not talking about hearing a recording of yourself, but we're comfortable with that. But we also trust ourselves most above all and everyone. So those things that we generate within ourselves endogenously are probably the most powerful suggestions that we make, and we have to keep that in mind. Now, the next thing. What I'd like to point out is that self-regulation has a lot to do with belief quality and what we believe tends to stem from what we speak to ourselves, and that can help us in getting to the point where we get to the self-care, where we can r rest with our feet up on the on the recliner or lay down and stretch this sort of thing. And whenever we have our assumption of safety met where we don't feel like all things are against us, all swords pointed against us, then that allows us to be able to take a big deep breath and just literally let it go and chill and be calm for a moment, and and that's okay. Now, whenever we're looking at recovery, generally, we're talking about the biological and also the mental emotional, and I tend to separate those because they're gradations of self and no, we are not separate from our body, we're not a mind-body dichotomy, but the methods that we use, generally speaking, to affect our mind and body uh are slightly different, but they also tend to get lumped together, and I have to separate them because there's in effect something that makes self-regulation very powerful, and that is understanding this principle that in all stress, our body's perception and our body precedes our best thoughts and thinking. It always goes first, our b it's always body first. So if you want to regulate your thoughts, what do we do? Relax. What do we do? Make body safe. What do we do? Breathe appropriately. Those are all physiological tools that precede the psychological problem that rises as a result of measured stress, experienced stress, perceived stress, expected stress, or believed stress. Notice all the terms that I'm using, these are all things that at the subjective cognitive thinking level occur very quickly only after we perceive literally at three milliseconds, up to 150 to 300 milliseconds, and that's where we start determining our course of action before we're even able to add words to it. So up to about the 100-150 millisecond level from zero, literally from the initiation of perception, we start determining is this threat, is it not? And it's not necessarily a thought process, higher cognitive, but more so a neurological program. A spinal reflex is very closely tied to that. Wherever you have pain withdrawal, and you don't have to think about it, your hand comes back before you say, ouch, after hurting or burning yourself, this sort of thing. And the it's just about making the body safe. We have to have those things. Or we would walk rather regularly into things that are very dangerous and not get out in time, and we'd be much more underpopulated if we didn't have those things. Now, the point of fact is whenever we're regulating body, one of the first things we have to do is determine whether or not if we're environmentally where the perception comes in, in a safe space. If our assumption of safety is not met, we're not going to relax. So if we're having trouble sleeping, for instance, because I have too much stress, the mind turns on us, start going through racing things. Thoughts and as soon as I get ready to lay down, my mind goes crazy because my body's not burning that energy. But yet now I have excess energy to burn because my body's not physically moving, our our mind will turn on and start overactivating. We start having the beginnings of racing thoughts or what we call distracted thoughts, and I can't sleep, the arousal comes on. And much of that requires that we have good physical exercise when we can or at least move our body into a state of relaxation so we don't have that sense of vulnerability pop up. And the most vulnerable we ever are is when we're laying down in a dark room asleep or about to go to sleep. And if we think about it in caveman terms, the dark was always dangerous because we didn't have natural night vision, among other things. We were very incredibly vulnerable and we were technically living in a baloney sandwich state, so we slept lightly. If we slept, then we probably didn't sleep very long at all. So um something to think about there. The next thing, what else can we do to recover? One is regulation of breath. Uh the box breath, uh the in Kale counter four, hold count of four, let go count of four, hold counter four again, is probably uh the one of the most beneficial tools that I've taught for the last 16 years, and it works rather well, and it takes a few moments from about 15 seconds minimum to about a minute and a half before you start feeling the effect sometimes. But uh the idea is very quick, no one can tell you're doing it, and you can do it standing seated or when you're at a stoplight uh driving. It does not put you to sleep, but it helps measure the level of stress you're experiencing to a degree that you feel more comfy and you start realizing that you maintain more of your cognitive capacity, which you need more to problem solve under stress. The second one, of course, is the double sniff technique, and I always send people to Dr. Huberman's podcast because he's the one that brought it to the fore a couple of years back, and I've been teaching it since, and it's even faster than the box breath, and just as ninja, no one can tell you're doing it. And one of the things that he doesn't mention there, and he may not have seen it uh in the studies, but uh I've taught it to people that have PTSD, and literally within a day and a half, their level of regulation was so much better that their relationships got better, their work situations got better, they were less irritated and capable of making better decisions. But this person that I'm thinking about, one case in particular, was using it literally, every little thing was causing them irritation. And once they started using it within that 24-hour period, it was like night and day, and uh they were back to the old self that they used to think themselves to be, and um it was rather miraculous to be honest. So I encourage these tools, but physical tools are helpful. Another thing is stretching. Sometimes when we have muscular tension, we tend to hold our muscles in flex for ready, fight, flight, run. But also sometimes in the freeze response, we tend to armor, we tend to tense up and ball up into the fetal position. Even when standing, we start to curl and our shoulders hunch and our head ducks, and we start moving our arms towards our center, protecting our most vital areas. So by uncurling the posture, it's one good thing. You might notice people that are always straightening their backs, often that's so has muscle fires because they're under perceived level of stress. Being able to abdominally breathe is helpful, but you don't have to be breathing super deep to make this effective. But just by allowing yourself to breathe normally, your body knows what it's doing, and also sometimes stretching your arms above head and being able to walk, take a step, look around, turn your head left and right. I allow yourself to see because if you're under stress, chances are you're moving more towards tunnel vision than you are staying in uh wide peripheral perception where you don't have to turn your head to see to your sides and behind your shoulders. But scanning left and right allows you to see that things are safe, and that is a signal that is non-verbal. I am safe, I am safe, but rather realizing that the environment is safe and that suggestion will help you encourage that relaxation and that self-regular regulatory space to start working more effectively, and that is the beginning of recovery. Now, recovery as far as stress long term, sometimes we realize that when we stress, we may stress eat. Make sure that you're trying to do the best you can to eat single ingredient fruits and not having lots of snack time. Snacks often are things that give us a little bit of a doping regression good feel whenever other things don't feel so good. Especially if you're in a particularly laborious, hard physical labor job, our body needs nutrification. But sometimes if you don't have time to eat very well and rest very well, things are always hurried. Even having, let's say, very limited bathroom breaks, those are things that we must nurture and keep with the least amount of stress involved around them, but sometimes we can't do that at work, for instance, or because maybe we're in a situation that isn't safe and I can't do those things immediately, and there's a sense of pressuredness in looking out. We have to maintain those things that are probably the most fundamental to human in a state of safe or safety. And that's why it's so nice when you go to a hotel, you go to a conference, or you go to certain jobs and they have those really nice uh restrooms and they have the little partitions. Those are fundamental things that our body needs to take care of, to toilet, to wash hands, maybe even drink some water out of a fountain, this sort of thing. That uh, whenever there's a sense of ease, we have a sense of relief and a sense of recovery. And if we can do more of that at home, that it's great. And also, if you can maintain that sense of safety generally on the longer term, recovery becomes easier. We have to learn how to down-regulate the measured uh sense of stress that we experience, where I'm saying I'm having high levels of stress, low level stress, or no stress at all, and being able to speak and talk to it and realize that often our state precedes how it is that I feel, how I believe to be, and also how I speak to myself. Self-regulatory skill has much to do and lays much on how we speak to ourselves. Our self-talk, very important. Now, I've covered quite a few things about uh recovery and how they're tied together. But uh one of the things I want you to know about is that whenever we're in an environment, it's not just us and how we think and it's all your fault, not doing the blame thing. But what I am pointing out is that often we will mirror what our environment does. Social contagion, even though you may not think it has anything to do with what we're talking about when it comes to self-regulation, because we're talking about the population at large, the general population at large suggests to us moment to moment, and yes, we have to pay attention to because because sometimes we do pick up stress. We pick up stress from those that are most stressed around us and our neurological system in principle. And this is from my running mad model. The stronger spirit always wins. And uh Dr. Glenn Morris mentioned this in his book, the late Dr. Glenn Morris, many years ago in his book Path Notes. I certainly encourage you to look that up. Now, one of the things that I use now neurologically is realize that the stronger spirit always wins, indicates that probably the person that's behaving most intensely has the most emotional charge and also behavior and behaving erratically, or what we'd call most most strongly versus what everyone else does, tends to not only get attention, but it also tends to affect the base feel of what everyone may be feeling. You might feel it is tension in the solople plexus or the gut. You may feel yourself get tense in your back or your spine. That's your body responding to neurological signals indicating that this could be dangerous, and that's the very root beginnings of fight-flight. And I want you to pay attention to these things. These are often subtle things. Uh people that play sports know this kind of thing, they pay attention and learn how to read body language and read tonals versus message and realize you can't always believe what people say. And this doesn't mean that everyone's a liar, but it does tell you that whenever you're at a level of stress that makes you feel uncomfortable, you can't trust people and you have to take things with a grain of salt. You can't believe what people say, you should pay attention to what they do, and even then only believe half of what you see of what people do because people can act. So uh we have to make sure that we are safe, one, two, regulating our level of stress and we don't take it home with us. We don't want to be toxic to where it affects us our our our health or our relationships because it can. But the more aware we become of these things, the more able we are to realize that we we can control these things, we can do something about it, we can make things better, we can lessen our stress, we can also increase our level of quality events in our life in the higher quantity. So there's nothing wrong with that either. But we want more of that, we have to self-regulate, but we have to be able to recover from stress like we do from exercise, and the mental emotional mode definitely requires that we pay attention to the physiology first, and the thinking will come along after the fact. But we have to create a chronic level of recovery and health and what we'd call euthymic good feelings going on, as much as the stress that we feel from work, for us to have good effects in our life that we can actually say we're recovering our base self, the way of being, our happy homeostatic way of living at home. And uh that's important stuff. So that's it for now. This has been kind of a long topic today, but I want to tell you thank you for listening on this Sunday afternoon, or Sunday morning, actually, afternoon by the time y'all get it. And um, what I want to tell you is that I really enjoyed doing this podcast because there are a lot of folks that are getting helped. Uh, there's probably been well over 7,000 listens worldwide, and I really like the idea of that. My YouTube channel is coming along slowly, but here we've gotten a couple of more listeners, and I'm happy about that. But I want to tell you thank you for listening. If you have any feedback for me, please send it to running mangetskills project at gmail. I'd love to hear from you. And look out for the running man uh model stress human stress model book here soon. That's gonna be out soon, and I'm gonna let y'all know whenever that's uh hit the stands. And I certainly appreciate you once again. Take care, recover well and walk.