Wellness Series: Wellness for Midlife Women with Linsly Donnelly

Wellness for Midlife Women is on the table today!

For the fifth episode of our Wellness Series, we are joined by Linsly Donnelly. Linsly Donnelly is a Mindset and Longevity Coach, Board Executive, and Motivational Speaker. As a strategy consultant turned entrepreneur turned “citizen scientist”, she became inspired to partner with midlife women with a simple goal: Help midlife women build and sustain their energy in order to craft their next decades to be ones full of purpose and joy - on their own terms. Linsly offers different types of wellness classes as well as personalized coaching to women searching for solutions or next steps in their mid lives. In her work, Linsly has helped hundreds of women define the next chapter of their lives. 

Linsly joins us to explore what wellness truly looks like for women, particularly those in midlife. Describing midlife women as the “superheroes” of wellness, she examines how traditional wellness systems have often failed them, and reveals new, more authentic ways to define and nurture well-being. This thoughtful and empowering conversation reflects Linsly’s core philosophy: we are both responsible for and deeply deserving of prioritizing our personal wellness.

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On the Table with Ashley is presented by Âme Atendre, a luxury home goods and tableware brand with a mission to connect people to all that matters. 

If you have ideas for new episodes or guests, or just want to share feedback, email us at onthetablewithashley@ameatendre.com

Transcript

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Welcome to On the Table with Ashley. where we take a deep dive into the true meaning of wellness, cutting through the noise of quick fixes, inflating health trends. To uncover what wellness truly looks like. Each episode you'll hear from experts across different fields as they share how they approach health from physical and mental health to holistic and alternative practices to give you real lasting ways to care for your mind, body, and spirit today our guest is Linley Donnelly. Linley is a mindset and longevity coach, board executive, media and technology consultant, and a motivational speaker. As a strategy consultant turned entrepreneur and citizen scientist, she became inspired to partner with midlife women with a simple goal. Help midlife women build and sustain their energy in order to craft their next decades to be ones full of purpose and joy on their own terms. Linley offers different types of wellness classes, as well as personalized coaching to women searching for solutions or next steps in their midves. Carrying multiple coaching certifications such as designing your life, positive neuroplasticity TQ transition coaching, Or MEA to name a few. Lindsay has helped hundreds of women define the next chapter of their lives. Enjoy. Lindsay Donnelly, thank you so much for joining me. It's so fun to have a friend in the studio. Yes. I'm so happy to be here. Thank you for the invitation and I have been wanting to have this conversation for a long time, and it's a perfect time because we're doing this series on wellness and I feel like your definition of wellness, and we're gonna get into the weeds of this, is very in line with. What I'm finding in sort of my journey. Oh good. So I always like to start my conversations hearing a little bit about where you grew up and what kind of kid you were. So my family moved every year as a kid until I was in high school. My dad was a bankruptcy turnaround guy, so that kind of impacted the kind of child I was. I was on the one hand really comfortable being by myself, you know?'cause I was the new kid every single year. And on the other hand, I'm kind of a trained extrovert. You know, I think naturally I'd be much more introverted if I hadn't moved every year. That was a gift that I got outta that process is getting out there. So, you know, I was just kind of a kid who could be reflective and journal and then jump right in and start shaking hands. Do you have friends from childhood that you picked up along the way? Or was it sort of always a new batch of friends? It was always a new batch of friends. I mean, I have one friend who I kind of kept in touch with through the way, but it was a different time. We were pen pals, like we didn't have Instagram and things to follow each other. And then my friend from high school, my dear friend from high school, I'm still in touch with, but most of my friends and I, I love my different tribes of friends are from adulthood. You know, they came from LA Days or they came from the, my, my, one of my very first jobs outta graduate school, or they're my college friends. So they're, it's more from 18 onward. That's so interesting. And do you have siblings? I do. I have a younger brother. Okay. Seven years younger. Seven. Seven years younger. so, you know, I left to go to college when he was like 10, you know, and he really remembers there being a distinct period in time. But now he's one of my favorite people to be with. He's a great sense of humor. And he is also a big wellness guy, which is kind of funny that we both ended up with this as our second passion in life. Yeah.'cause it wasn't part of our growing up messaging really. Yeah. Well actually let's talk about that a little bit. So, I went through a period where I was listening to Tim Ferriss a lot. Yes, yes. And the whole quantified self. Me too. Yes. And I feel like you're the female version of that. Yes. but you had an entire career before that, so just tell us how the Before Yes. A little like snapshot of the before and then we'll jump into now. Awesome. Well, so my life then, the before phase was pretty much consumer marketing, strategy consulting, and then tech and media startups. So that was the business arena. And I was motivated that way because I had watched a lot of the moving with my family. There would be financial ups and downs. So I was motivated to be able to understand my financial dynamics right out of the gate. And that drove a lot of my career choices And the tech and media stuff was a ton of fun startups in great spaces, but they all had a commonality that they were data driven, like even before. We were in the, internet world. one of my very first jobs outta college was the local media manager for the Dr. Pepper seven up brands, which meant I had to decide by zip code how much money to give the bottler network based on a CPM value based on a demographic. So I was always collecting data and that was what I took forward into every one of those other jobs. So I went on to be like, you know, started a company that we sold to, Joanne Fabrics and Crafts, that was a data-driven arts and crafts business. And then wine.com was all about, you know, what kind of wine consumer could we figure out? You were, quickly coming in through the portal. I am a big believer in data-driven decisions, and when I got into this health and wellness question, it was gonna be the same. It was like, I'm gonna read a bunch, I'm gonna have a hypothesis, and then I'm gonna test it and equals one on me. And sometimes the tests, you know, are relevant to everybody else and sometimes they're not. Right.'cause everybody isn't an equals one. Well that's actually I think one of the things that I've found, and I wanna hear about how this journey and wellness started for you. For me, I feel like, and I think you're probably the same, like I've always cared about health and wellness and exercise, but going through menopause was like a big shift. Just things that used to work stopped working. Yes. And it was sort of like, I need to. Re-figure it out. Definitely. and I think for me, the main learning, and one of the reasons I really wanted to do this series is that it's so easy you see out there like quick fixes, whether it's on Instagram or in news stories or trends. And what I found is like, that's actually really not true. Like what works for me may or may not work for you, which on the one hand is. Not great because it's more work. But on the other hand, I think is reassuring because you try the quick fix and it doesn't work and you get sort of upset Disa. Yeah. Disappointed. Wrong. Yeah. Yeah. So I think there's like, it's a double-edged sword. Yes. but tell us, how did the wellness. Journey start for you because you've been on this journey for some time. Yes. So, you know, I've always been kind of cognizant of, of health and fitness from probably high school on, and then I've had periods in my life where I just neglected it and I, it was sort of a wake up call like in the startup days where all of a sudden I was, you know, 12 months in and I hadn't gone on a run in 12 months and it was like, oh, I am in the worst shape ever. I can't keep going and I'm sleeping three hours a night. This is not sustainable. And so that was a whole reset. And I got into weightlifting kind of in my thirties because of that call to action. and then we have kids, right? And that's another big time where your body's like, Hey, guess what? It's not gonna work the way it used to. Another big call to action and then menopause. So for me, menopause hit me during COVID and it was like, oh, I don't even know what's going on. Like is this, is it me, is it COVID or what it, you know, what's, what's happening? So, you know, it was 2020. I love all the science and the conversation about menopause now. It wasn't going on in 2020. Like zero. Yeah. It was like a, it was like a word you didn't even say at a dinner party. Like, it's so great how different that is now that it's the science of women's physiology has gotten a spotlight. All of it. But when it started, I was like, I'm gonna have to go learn about all this. And I just started reading everything I can get my hands on. And in combination I was interested in the science of positive mindset. kind of some family dynamics had happened in our own home, but also with my parents' generation where I was watching their psychology just erode. I was like, what? You know, is it like a bicep? Can we build it back? Mm-hmm. You know, what is that? So I got super deep in trying to understand mindset and the thing that you come across and anything you read about mindset is the number one thing you can do is move, like, exercise, goes with mindset. Levers of life, like have a great mindset and work it like a bicep and take care of the body that's gonna carry that mindset is what got me into this whole wellness discovery journey. And then in parallel, my mom started to hit all this stuff that our, you know, we, we were living with and she started to hit that maybe eight or nine years ago, and she was always just a naturally thin human. So she really didn't hear about exercise for anything other than weight loss. Mm-hmm. So she kind of got in her seventies and it was very difficult. And she's now in a situation that is not recoverable. And so that goes into your head as well. You're like, Hey, I, I don't want to end up there. So Right. All of those factors kind of just spit out, let's get smart about our longevity wellness curve. Yeah. So tell us then where it started and then how it's evolved because now I know you do speaking engagements, you do coaching, you do one-on-one and groups. So there's a lot of things that you have on offer, but I think you spent many years. Just researching and learning. And so just tell us a little bit about that journey. Yeah. So, the good news about living in Park City during COVID is that you have a ton of time to walk and listen and learn. And so the first workshop I held was called, feed the Wolf. And it was based on that parable that's, you know, which wolf do you feed? You know, that's the wolf that survives the good wolf or the bad wolf. And so I wanted to understand what it was we should feed ourselves to have happiness, to have longevity, to have health span, not just lifespan. When I held that first workshop, I remember talking about and showing, like, I've read, about 200 books and I've got six certifications. And I just had gotten deep in the actionable science about what you could do, not just what you could think about, you know, what should you actually do? And then I was testing it all but myself. and this was kind of when wearables were coming online. I was wearing every single wearable all at the same time to see which data I liked and why. I was doing all of the DNA tests to see which ones I thought were actually helpful and informative and actionable. I was doing multiple DEXA scans to get comfortable with which one would I say you should do twice a year. So I just had this freedom and I felt really lucky that I had that freedom to test and learn a lot of stuff. it was a point in time where we were all on pause for a little bit, but it was also a point in time when I tapped out and said, I'm semi retiring, Yeah. And so it freed up a lot of bandwidth to learn. Yeah. So. what wearables do you still use? I still just use Aura, I landed on Aura because for me, another thing on my wrist didn't really work. I also think aura's the toughest grader, so, you know, I would get the harshest grade on sleep or HRV on Aura, so I was like, all right, that's good. and it has the longest battery life, so I don't wanna deal with having to charge something all the time. Yeah, that's true. It's funny'cause I've been wearing the aura for years and just recently I took it off. And it's kind of also freeing to take a break from it. I do that too. Yeah. It's, and that's another one of those things where it's like, okay, it is a tool, it can be Yes. Used for good and it also can be overwhelming. Yes. Yes. And maybe there's like a time and a season in all of those things. Well, my rule of thumb is I, I'm not gonna wear it if I'm not gonna do anything different. Right. So I am, I'm checking for behavior change impact. So if I'm like, you know what, I'm gonna experiment with saunas or coal plunges, or I'm gonna do something in my sleep environment. So I'm mindfully trying to get a baseline, and then I'm gonna go run the experiment, but I'm not gonna wear it if I'm like, I'm eating dinner late. You know? Yeah. No, that's gonna, that's, I'm just gonna wake up and be mad, so I'm not gonna do that. You know, so that I've learned about my, my wearable relationship. well, let's talk a little bit about these experiments. So. What is your suggestion, and I guess I should say your focus is on women. Yes. It's all of your research. It is. Yeah. yeah. and is it fair to say middle-aged women or is it all age? It's mostly middle-aged women. And so, you know, kind of what drew me to this segment, I mean, obviously I am a middle-aged woman, but I have this like underlying belief that middle aged women are the superpower to save the world. Like I just really think they've got such great experience and so many of them are starting to come back online with time to deploy that experience. But if you don't have the energy or you don't have a roadmap on how to get that energy, it just kind of gets stuck and stalled. And so I'm really excited about helping women. Unlock that potential and kind of re-fire up, and that's midlife. that being said, I'm raising a daughter, right? So a lot of this stuff, I come across the research and I say, Hey, you know what, like you're building your bone bank and your muscle bank between now and 30. You know, I can't help but try to share that. you know, to the younger generations too. But most of my client work and my speaking is focused with midlife women. Okay. So midlife women. And I love that because even though I agree with you, like now we're talking about menopause, the scientific research on women is still lagging far, far behind. So single digits, like, it's like 8% of all studies. So I think it's getting awareness and there's some great thought leaders out there that are running at it hard. and they're changing that, that answer for us. And so it'll be, you know, it'll be available to us in five years, but for now it's not. So it's interesting, like I would listen to Tim Ferris and he would be like, cold plunge and, you know, all of these different things. And then I would start to read some, some female authors Yes. Positions who are like, well, not so much for women, a little bit differently. I guess the question is for things that we hear out there, like cold plunge is kind of the the new new I feel like. Yes. I mean it's obviously not new. I was just in Japan too, and they've been doing cold plunger a long time. Turns out they did it back in the Greek Roman days before we had heated water. Everybody cold plunged. That's what we did. It's called a river, right? Right, exactly. but how do you. Think about these things. Are you, you read about them or hear about them and you're like, Ooh, I'm gonna try it and do an experiment? Or How do you decide even what to try if it's even worth the time? Right. Yeah. so Jen and I always talk about this and we joke because you can take a strategy consultant out of consulting, but you can't take the consulting out of the consultant. So I think of everything in a two by two. It's like two by two. Okay. What is it? And across the vertical axis, it'll be, you know, what is the degree of difficulty for me to do this? Like, is it expensive? Is it hard to get to? Does it sound incredibly unpalatable? and then across the horizontal axis it'll be how much research is behind this? Like, how data driven is this one? and then I'll just kind of plot it and be like, okay, you know, so stuff from the top quadrant has a ton of research and it's not too hard for me to do so, or doesn't feel too much friction for me to do. So I'm gonna experiment and try it. Like, I mean, there's not tons of stuff out there like blood resampling. I just, I'm not even gonna go there. Like, I don't. I don't have that need, you know? Yeah. So like red light therapy, red light therapy, you know, all of the contrast therapy, heat and cold is fun to experiment with. I've landed on a spot. So the next step though, to, to answer your question though, is I will look for female researchers. So there, there are a couple of them out there that are, you know, Stacy Sims, Gabrielle Lyons, Mary Claire Harbor, I think, or I'm, I'm forgetting her last name, but there are a lot of them that have made an influencer name for themselves. And, David Stewart, who's a good friend of ours, Jen and myself, it does a great job profiling women longevity leaders. He started this. Ageist was the name of the brand and super age focused maybe 10 or 11 years ago when he was 55. He was a fashion photographer and a mechanical engineer and was like, why am I not photographing anybody my age? So he went on a mission and he profiles people over 50 who are doing cool things. Mm-hmm. So he's got a great data set on his ageist platform of longevity thought leaders who are female. So I'll kind of look through that and see what somebody's point of view is. then, you know, just take a look at the research and if there's enough of it that says it's not harmful to women, like coal plunging is not harmful to women. It's a little different. It's a little warmer and a little shorter, but it still has the dopamine kicker effect, and you'll feel it. If you like it, go do it. But if you don't, if you hate getting the gold puncher, don't, don't do that one. So that's how I'll kind of think through the experiments. And then do you have journals, spreadsheets? Like how do you save all of it All? All of it. I do, yeah, I do. I have spreadsheets and then I track it in my, my journal now is my daytime planner. It's like a paper version. And I do also have a digital calendar that we all live on. But like I, there are a couple things I wanna do and test every week and day. And so I'll just be marking that down in the week and then I'll load it onto a spreadsheet if I'm like, this is what I wanna do a trend line on. I don't wanna see what it correlates to. And then over like, do you say at the end of the year, look back and say, this is what really made a difference in my life, or I do. I do it more like weekly, quarterly, annually. And I just kind of pull up and look at it. Like right now I'm doing a pretty aggressive. and I wanted to talk about it.'cause to your point about things that people read and, you know, it seems like you get disappointed in yourself if it doesn't work for you quickly. But I'm doing a really aggressive weightlifting program and to me, I already lifted weights. Like that was not like a new idea for me. But to me it feels aggressive. It's like an hour to an hour and 30 minutes weightlifting five days a week, plus seven days of cardio. Wow. I mean, it's, it's hard. It's working. my bone density has improved. my body comp has improved, but it's hard and I feel like nobody tells that story. They talk about 30 minutes of, of doing something four times a day. That's important to live well when you're 80, but it's not gonna change the needle for you if you're really wanting to reshape something or you're wanting to, to build muscle. Like it's a lot more work than people say on social media. Right. And I think it's also, one of the things I think is interesting, I spoke with a fertility doctor as part of the series and one of the things that she said really stuck with me, which was. Sleepover exercise. Yes. Like every time. and I've definitely not always made that choice. I haven't, but I started to in the last year. Yeah. And I noticed the difference. I was at a 6:00 AM class and I did love that, but I can't get eight hours sleep and be it a 6:00 AM class with teenagers. Right, right. That's not happening. Well, and also, I don't know if this happened with you, but through menopause, my sleep has been affected. So my sleep patterns, my sleep. Like one night I might not sleep well. And I might have to make a different decision in the morning. Yes. You know, and, and sort of giving myself the grace to do that. So we have in our heads, I think, sometimes things that we think are correct for our health and wellbeing, but they're not always correct. Yes. Do you run across that a lot? I do. And I, you know, I think one of the things that I've gotten really, I say almost reactive to is this idea that there is a formula and you need to follow the formula. And there's not one for each person. There's not one for each person in each phase of their life. Yeah. And so, like the idea of sleepover exercise. 90% of the time I would agree with that. But there's 10% of the time where you actually need the kicker of endorphins and dopamine at what you're gonna get from that exercise that maybe you should trade the hour off. So I think knowing the information well enough to make your own intuitive trade-offs Is available to us. You know, our intuition is truth known by one person, you know, so you gotta listen to it and sort of teach yourself to listen to it. I completely agree with that. I also spoke as part of the series with a longevity doctor. Yeah. and this whole idea of there's not one right thing for one person in one moment, but there are. Things that we know to be important. Yes. Yeah. And they're the straightforward, simple ones to do. And then also this idea of how paternalistic our healthcare system has been traditionally, I think it's starting to change, but I feel like even I grew up, whatever the doctor says, you just Oh, right. You just listen and they're always correct. Yeah. And I think the fundamental shift as I'm exploring wellness is I am responsible for myself. Yes. Yes. And, you know, I've always felt responsible for myself in things like financially or in other ways, but for my health. Yes. I think I was not always feeling that way because in part of the way that our healthcare system is built. Yes. I think that's such a great commentary on how we've all just been subtly socialized, right? So, we talk about this a lot, in terms of something called the prototyping habit, which was something I, I learned kind of in my coaching world. But the idea is you are in charge of your physical and your mental health, and so you do need to prototype to test things and decide what's right. In any arena of your life and how that shows up in the health and fitness or medical world is you're your own advocate. Like you need to go to the doctor with your questions already in mind and with your information, research and pressure test. And you never go to just one doctor. Like, I mean, I had the gift of my, my grandmother was a, a nurse until she was in her nineties, and she just said, you know, I, I, I don't trust doctors. you need to ask the questions. You need to show up for yourself. You cannot just take an answer. And then we have, everybody has people in their lives who pushed back and found alternative solutions and they're thriving. So you're right. You know, your health is your responsibility and it's not something you can just leave on the back burner. So yes, do the work, get help from somebody like you, or longevity doctor. There's so many people who can help us, but at the end of the day, it's okay to trust. We should trust our intuition as well. Yes. Yeah. So I think that's something that many women have to learn. Well, I think it's almost like women have to relearn it. Like, you know, I think there's a period in your life where you're super in touch with that, and then it gets hammered outta you for different reasons. And so, one of the things we talk about in our, podcast was practicing your intuition muscle. Like just start to practice it again. Like just simple ways. Like wake up and be like, what do I really want for breakfast today? Or, do I really wanna go to that class? do I need to do that meeting? just check in with yourself, hear your answer, and act on it. Just reinforce that muscle of intuition, and you get grounded in it again pretty quickly. Okay. I love that so much. well you just mentioned your podcast, so why don't you tell us a little bit about your podcast? It is, well, it's just like this. I get to talk with a friend. It's so fun. so it's Dr. Jen Wagner and I, and we just talk about midlife thriving issues for women. Our whole intent is to be able to bring quick, actionable solutions for midlife women to thrive right now and in what we call their high half. You know, so their long, you know, last 50 years, this first 50 years being potentially behind them. and we're, it's on once a week and we kinda go back and forth between just talking the two of us and bringing in an expert. Okay. And it's called, it's Time with Dr. Jen and Linley? Yes. People can find it anywhere. They can find podcasts. They can. It's probably easiest to search up the name Linley.'cause it turns out there's not a lot of'em. And how do you determine. The subject matter and who you're gonna talk with. Well, so we have kind of our five lifestyle pillars. You know, as you were describing from the longevity doctor, the things that we know work are still the things that work and they work across whatever problem you're trying to solve. Right? So we start with movement and mindset. So mindset, powers of everything. Movement is medicine and those are kind of. All sorts of, varieties of movement and how to incorporate it in your life. and then we talk about nutrition and kind of, you know, fueling up to nourish yourself. Not just fueling up to eat food, but really nourish yourself and seeing food as a nourishing source, which I think you do so well with the way you serve it up and plate it and make it beautiful. It should nourishing for your heart and soul. and then we talk about community and how important that is. And the last thing is, something we kind of just titled beyond, like believing in something bigger than yourself, whatever that is. It can be religion, spirituality, you know, universe, whatever. But having a connection to something bigger than yourself is one of the key indicators of happiness and thrive in your back half. How did you and Dr. Jen meet? Jen and I had been working out together at the Be Collective, one of my favorite happy places in town. And we didn't know what each other was, was doing. And it was actually wit, the founder of the Bow was like, Hey, you two should go on a walk. Like y'all like the same stuff. You talk about this all the time. And so we did, we just started walking and talking and then she and I eventually did a workshop together, an online class together, and then do this podcast. And then I'm so excited for her because she just, she has a startup called Prosper, which is something I work with her on too, that's helping women in the B2B context. So helping, employers learn skills and toolkits to help women thrive and stay,'cause retaining women is a big opportunity, but she's just taken on the role of head of Women's Health and Wellness at the Canyon Ranch. And so amazing. You're gonna all have to go and visit her and do some workshops there. That's amazing. Congratulations to her. And that's good for all of us. It means great stuff is gonna be coming online for us all to do, but we just have a ton of fun talking each week, no matter where we are. We're just gonna get on the podcast and figure out a way to share something, a tidbit that's, yeah. Hit our screens and there's, there's no shortage of things that have hit our screens. It's like this bone density thing has been coming up a lot for people. so we just did an episode on that. Well, I'm gonna listen to that. That's, you know, as we age, obviously it's one of the big concerns. It is. Like, you know, the data point that stuck with me is that you lose 20% of your bone density the first six years after menopause. Like what? Yeah. How come, how come we didn't learn that when we were 30? You know? I know that. I mean, that's like a, that is a game changer. And so these first six years after menopause lift a lot of weights. Yeah. He's gotta be lifting, jump on and off the steps. Yeah. Speaking to all that stuff. And so these kinda messages hopefully are getting out there. Yeah, absolutely. well let's talk a little bit about the mindset part of it. I love how, in the beginning you were talking about. You know, this, I don't know what you called it, it's like positive mindset and working it out like a muscle, but also as you're thinking about your body as fueling your mindset and your brain. Yes. It's a great way to think about it. so in this series I also speak with, a physician Doctor Amit Anand, who started a company called Breath Inance on the side. He's still practicing, but it's a form of meditation set to music and talks a lot about the amazing benefits to our health. And not for everyone and not for every condition, but that there are lots of different kinds of ways to do breath work. Yes. And breath work is fundamentally meditation. So can you talk about the mindset piece and mindfulness and what you've learned and how you try to teach that? Absolutely. You know, I first came across kinda meditation, maybe 20 years ago. I was really interested in yoga. I had a yoga studio on the side and an e-commerce startup. It was before kids, so you could do that kind of thing. and I didn't really pay attention to the meditation part. I was like, that's super boring. Like, you're just sitting there. I'm doing the yoga movement part, but actually the meditation part is the most powerfully researched and highest impact, for your brain piece of the yoga world. And so when it came back into my kind of canvas, maybe five or six years ago, I got interested in the whole science of meditation and mindset, mindset as a muscle. And the, game changer for everybody in this space is this idea of neuroplasticity, which, we all take it for granted. But I can remember 15, 20 years ago we thought we'd kind of, you know, grown our brain and it was over. But now. We all take it as a truth that we can rebuild our brain and rewire our brain. And so anything you can do, meditation, breath work, you know, gratitude, journaling, positive affirmations, manifestation, anything you can do to rewire your brain is on offer to do. and it works. And it's data backed science and the outcomes are worth going after. So when we talk about mindset, one of my first kind of conversations with people is what, have you already tried it? What feels like total hokey to you?'cause meditation is not something that everybody loves, I personally do, but I've got dear friends who are like that. I don't like that. So how do I get the benefits and do something different? So there are, it's like an a la carte menu of things you can do, but they're basically doing the same thing. They're rewiring your neuro patterns so that you have a more uplifting and confident approach to the problems that are gonna be facing you. That's kind of what they're doing. And is this what you do? So like let's say you have a one-on-one client, is it, you have these, whether you call it five buckets or whatever Is it trying to help them find what works for them within that bucket that, that they're gonna stick to that doesn't, isn't too hard or take too much time, or that they actually enjoy to some degree? Is that. Is that what you're doing in those one-on-ones or is it like somebody comes in with a very specific issue like sleep or weight management or what have you? It it's really up to the client. Okay. So, you know, I've had people come in and say, I don't know what to do next in my life. Like, what is the next, next? And that's a whole different process of, well let's, let's start to map that out and, you know, how do we answer that question and how do we get iterative about that question? But mindset will play a role in that. I mean, for sure. So, and getting good sleep might play a role in that. So it'll be based on what is it that the client is asking for help on? And then I've had other clients who come in and say, I need you as a business coach. I need you to help me power up my mindset in a business context. And because I have a business background and I have a similar, track record and the kinds of things they're trying to solve, it's a two-pronged answer. Like, how should I present this to the board of directors and how do I get in the right head space to do that presentation? So it kind of really depends on what people are asking for. Okay. and then in workshop context, the workshop will be about something specifically, like, it'll be about menopause. And so that'll be the set of questions that we're trying to answer. But those five levers come in. Really, no matter what, what the problem is, there's something there on offer in each of those five levers. And how much are you going to do speaking engagements and, and presumably that's like there's a topic. Yes. Yeah. Okay. So not as much as I wish I was right now. Okay.'cause I gotta say there's just, there's no time for it right now. I see there's a lot of family travel that we're doing now. Okay. Okay. But maybe in the future more. Yeah. In the future it would be great. Maybe in two years. Okay. Yeah. Yeah. Exactly. But mostly, what I love, what I'd like to talk about is really these midlife issues. You know, how do you get powered up? Really just how do you get back to your energy and reshaping what you want your canvas to look like, and that horizon ahead and getting excited about it. Yeah. Okay. Let's talk about. How for many women, they don't put themselves first. They don't. Yeah. they maybe never have. But certainly as we get older, so I was telling you about a friend and colleague I used to work with who amazing, brilliant woman scientist. Lived like a mile from Stanford. She and her husband went to bed one night and she like couldn't pull the covers up. And they both were like, well, let's see how you feel in the morning. And she had had a stroke and if she had gotten to the hospital immediately, they could have given her a medication that could have dramatically helped. She was very fortunate and she regained, Her function. She basically was paralyzed like half of her body by the next morning. and it obviously took a lot of time and effort, but I think what struck me the most was. I don't know if I know anybody smarter than this woman. And she made a decision to not put herself first either because, oh, it's fine. It can't be anything serious. Like either it's denial or I'm not important enough or, I need to take care of the rest of the family or all of the reasons. And there's actually, I mean, a lot of data behind it. So one in five women from 55 to 75 will experience a stroke, and stroke kills more women annually than men. So that's just one example. But I feel like I see this. over and over women. We are generally overachievers. We are managing many, many things. Yes. And yet somehow we're not, you know, giving ourselves the oxygen first. Yeah. And so I think there are kind of two components to this. First on the stroke, I mean, I, I wanna underscore this and, and Dr. Jen does a great job on a couple of episodes we talk about, heart disease. Heart disease is the number one killer of women. Period. Hands down, nothing bigger. And it presents totally differently in women than in men. So, on this specific one, it's like if you have, if you have low energy, if all of a sudden you just can't, move your pinky like anything, you should go have it checked.'cause it is the number one killer of women and it's not picked up. So. Put that as a PSA on the side, on the compartmentalizing. I mean, prioritizing yourself and the, compartments there. I think there are kind of two ways I've looked at this now'cause I mean, we all live this, one is actively, sometimes I have to actively coach people to reframe taking care of themselves as the best way they can take care of their family and the people they love. And it's a hard coaching, right? It's so easy to say the words, but to really get in your brain and be like, I am not taking care of my family if I'm not taking care of myself. It's like, that is the gift you give your children is to take care of yourself. It's the gift you give your partner. It's the gift you give your friends. So that is one line of thinking that you just have to continue to reiterate. The other one is not as pretty, but it's also, I think a harsh way to say it when I say it to people is you're being lazy. Like you're actually not showing up and doing something hard, which is to put yourself first. It is hard to do it. And so maybe what you're actually doing is being really lazy about this. And you gotta have a wake up call. And so it can be either angle and I don't mean it to be like chastising, but at some point it is lazy and it is irresponsible to not take care of yourself'cause no one else is gonna take care of you. Right. And if you are in a position in life where you are responsible for other people, you have to be in a good mindset and strength, physical physicality to do it, you know? Yeah. Is this something that you see? A lot. Oh, yeah. I mean, a hundred all the time. I think in midlife, people are getting better at it. Like, I feel like I'm hearing that more and more from our conversations that women are like, you know, I just gotta, I gotta figure out what is important to me. But it, it's still like this little bit of a taboo, you know? Like, you're not supposed to say that out loud. You're not supposed to take care of yourself first, and you actually are, and really, most people, most partners and kids want you to, yeah. They don't want you to be putting yourself on the back burner and in this martyr dome scenario. So it's just a, it's a real like, err shift in how you talk to yourself and how you give permission to yourself and then how you give permission to each other. Right. So we reinforce it in each other. We're like, good for you. That's so awesome that you're going to the spot way to go. You know, like, and slowly try to rewire ourselves with one another too. yeah. Yeah. I wonder if it's generational, like it's cultural For sure. I wonder if that's shifting, like, do you think you're. Your daughter has a different sense of that than you did? I don't think so. Unfortunately. I think it's a little bit, but I do still see the high school girls, you know, not always saying that their needs are the most important. I do still see that, and I don't just mean my daughter, just when I'm hearing them all talk, you know, so I think maybe there's a little bit of a shift, but it's not dramatic enough. Yeah. So there's work to do. There's opportunity there. You deserve to take care of yourself, and you are responsible for taking care of yourself. So putting yourself first, whether that means go meditate, get a cup of coffee, do some journaling before you start the day, whatever it feels like for you, you own describing that to yourself and then protecting it and doing it right. And sometimes that's the way we have to frame it. Yeah.'cause we just can't let go of that idea that, right. It's selfish. Right. It's like, okay, then let's, let's reframe it.'cause it, it is the best way to take care of someone else. Right. Is to be in good shape yourself. Right. Can you think of a story, like a great success story from somebody that you've worked with? It could be on mindset, I mean, it could be on any of these elements we've talked about. You know, I think some of the most exciting stories are when we talk about what do you wanna go do next? And I think a lot of midlife women are wrestling with this question. It could be because you're almost gonna be an empty nester. It could be, you know, that you are throttling back from full-time to part-time. one of my most, energizing. Conversations about this was with a woman who, was trying to just reposition her whole, what do I wanna do with my day-to-day life? Like, what do I want it to look and feel like? And so it was a great visioning exercise around. helping her describe that was super energizing. And then the tactics around that were, she was writing it down every day in her journal, like I am doing, I was doing this, I'm doing this now. But she actually wrote it all down and she did all the practices and she kind of manifested this whole change in like three months. Of just really owning, describing what she wanted. That takes a lot of time. It's not like you sit down in one journal session and go, I wanna do that. But she owned it. And then she got specific enough to really describe what am I wearing in this new job? Like how far am I driving? and then kind of manifested this perfect ish job. And so it was fun to see it kind of come to life. I mean, it sounds amazing. Yeah. But it was a lot of work, Nobody really thinks about how hard that is to define what you want.'cause you have to try on hats and be like that. Actually, I don't want that. Why did I say that? And yet if you don't do it, and I think the vast majority of people never do that. Yeah. Then you end up. sort of gambling with your life or Just reacting to it. And, you know, another kind of interesting problem that I've seen come up is when people are talking about this, they're like, I feel sort of selfish to even have this question. Right? Like, you know, there are people. Dying in the Ukraine, starving in Gaza. This feels like a really sort of self-indulgent question. I should just keep marching along, right? And it's like, actually no. you need to bring the best version of yourself to the world. That's what you're gonna give this world. It's gonna ripple somehow. You don't know how, but you have to have faith. That figuring out the right thing for you is figuring out the best thing that you can bring to the world. I agree with that. And I also think, I talk a lot about how we have seasons in life. Like there was a season in my life where my biggest priority was my paycheck. Yes. and it's important to be able to bring up my family and now I feel like, okay, and maybe for many people it's in the second half of life where it's like, okay, I had that focus and now I really wanna feed my soul. And focus on being the healthiest. Person I can for myself and my loved ones. So we have sort of seasons and I do think it's a privilege to have the time and space to think about what do I want to do with my time? But there's also, a responsibility that comes with that privilege, which is to do something that makes a difference matters. Matters very much. Very much so. And so it's not, I'm glad that you can help people out of thinking like it's a selfish thing to do. It's, it's a privileged thing to do, and out of it can come the best things. I, can't agree with you more. I think that the way you frame that as it's a responsibility to think about it is absolutely right. Right? Like, you've got so much to offer. You've got experience, you've got now, maybe more time, more financial resources. it's your responsibility to deploy it. So get out there and deploy it and the way that rejuvenates you to keep doing more of it. let's talk a little bit more about menopause. Do you think that there are, and this may be too simplistic, but a few smaller lifestyle changes that can help women as they're entering and going through menopause? I do. You know, I think the first thing is just, and you described this so well, is just to have some grace and compassion with yourself. Yeah. And just realize I did not know until I started studying this whole menopause thing that It could be a 15 year journey like perimenopause. Menopause is like one time on the calendar. And then when you're in menopause, it's not like you go to that one year mark when you haven't had your period and all of a sudden it's static. Your hormones are still doing a bunch of other stuff, and you're trying to maybe use hormone therapy or you know, you're still vibrating on the other side of menopause. So that first just sort of take a breath and realize that this is a journey. It's not gonna be predictable, and there's really nothing that's your fault about it. It's just gonna happen. And so that gives you some space to deal with it. And then it is the same lifestyle levers that we see help depression, or help sleep or help anxiety. It's movement. It's trying to get your sleep and sleep is really hard. Yeah. I found out I had sleep apnea. I wear a mask and that has been a big game changer for me on how I actually stay asleep. and so I think those two things, sleep and movement are the same kind of levers that you'll use whenever you're trying to address something holistically. being able to know what your symptoms exactly are and then working with a doctor who's open to hearing it. Right. So I had to work with a couple of different doctors before I found somebody who was really open to me advocating and trying different things for my set of symptoms. And I think that's actually a really good note too, because while we're talking about menopause much more, and while. Many doctors will say that they're sort of more in tune with it. I've heard from a lot of women, the experience is, is not that. Yes. I can holistically add into that anecdotal evidence. I went to probably three different doctors and a hormone specialist before I landed with my current doctor, who I adore. She's our concierge doctor. Dr. Neer. She's great. but it took a while for me to find her and try other things and be hitting roadblocks before I was like, I gotta work with somebody else. But you know, it's to your observation about the medical system overall. Right, exactly. That sounds like great starting advice. And you know, there's some cultures, I think Japan is one, that celebrate menopause. it's like this great wisdom moment and you're free of the childbearing days, and that culture celebrates it. So, you know, there's, I love us kind of finding a way to start celebrating that too. Hmm. Let's do it. Let's do it. This is a very difficult question. Okay. How do you define wellness? Wow. I think of wellness as thriving. And so that is the word that always comes to me when I think about wellness is are you thriving? and that doesn't always mean you're happy. It doesn't always mean you're joyful or you're stress free, but it does mean that you're energized and engaged and moving. Forward in life. And so that's what I think of with wellness is it's all that 360 perspective. So you're, are you thriving with your mental health? Are you thriving with your physical health? Are you thriving with in community? Are you thriving in partnerships? And are you thriving on a, an area of work that you're finding that Ikigai magic intersection, you know, of what you do, what the world wants you to do, what you get paid to do, and what the world needs. That's the kind of work that helps you feel like you have meaning and purpose. That's part of thriving. I think about, I mean honestly, probably until I started going through menopause, I didn't really think about wellness so much. Like I thought about health. Yeah. I thought about meaning, but I didn't have this like all encapsulating like sensibility of life and I wonder. How many younger people like really are thinking about this like holistic sense of wellness. or if you maybe need a little bit of life experience and a little bit of sorrow and a little bit of, you know, like a dash of this and a dash of that. Yeah. To appreciate. I think that's a great perspective on it, and I think you probably do. You know, I look with our kids and they're still, even though we try to have different conversations with them than what we think we heard from our parents generation, they're still on this linear trajectory point of view. like, it's this step and this step and this step, and that doesn't really allow a lot of space for wellness. I am really heartened by how many of kids and high school students are really connected to the idea of therapy and mental health and having a conversation when you're feeling, not great. I don't think we had that much of an open conversation about that when we were in high school. So that is probably putting them on a path to wellness more quickly or a more robust one in their trajectories. I also think, and I have not looked into the science on this, but this whole sense of consciousness and like when I was younger, certainly in high school. And I, consider myself a pretty empathetic person, but when I was in high school, I didn't have this. Great sense of the larger world. Mm-hmm. Totally. And my place in it. Mm-hmm. and I think part of that is you're very egocentric when you're a teenager. Which is biologically appropriate. Appropriate. Yeah. Yeah. but as we get older, I think we can have this broader sense of like our place in the universe and that it is, we are not necessarily the center of it. Yes. Yes. Well, but we also, you know, it's a gift obviously to have lived long enough to have the perspective that you realize we all are just walking this, this life path. Yeah. Right. You know, the, the question of purpose and meaning. It, it doesn't really hit you in your twenties.'cause a purpose and meaning is like, I need to pay my bill. Right. You know, that is about all I can focus on. I would be happy if the ATM made the noise that cash was coming out. Like I was like, yay. And so now that you've got this life roadmap that you've looked at and you go and there's this much ahead like. And everybody from, you know, Marcus Aurelius to Jesus, to whoever you believe in has already walked this path. Like what's the purpose of it? That doesn't come up when you're 18, unless you're a philosophy major maybe. Right. And even then, I'm not sure at 18 you can really grapple with those things. Yes. I mean, I'm sure there are a few people who can't. Yeah. But one of the other things that we talked about with Autumn Bear and Longevity Doctor is community. And I know you also care a lot about community. Talk a little bit about community and wellness and how you can kind of like wrap these things together. Yes. And so, you know, luckily that, longitudinal, study, the Harvard study that came out has gotten a lot of awareness around how important community is for. Lifespan and health span. and then there's also a parallel study that was done with nuns. I don't know if you've come across that one, I love it because the Harvard one is mostly male based except for their family around them. Right. But it's male based. It was Harvard kids and then it was. Expanded to different socioeconomic groups in Boston, but it was pretty much architected around men. And then the NUN study was for the same like 90 or a hundred year period, and they basically had had nuns track their journals, how they were feeling. And it was a similar outcome, which was, community is tied to happiness. So the nuns that were in community or felt really connected to that community we're driving, a happier outcome and living longer and living healthier. So it's, you know, a couple different contexts for the study, but I think community can be something that's very much, a physical community network. And I think it, we all learned in COVID that that is necessary, right? The physical community is necessary, but I think it also has a lot to do with what you curate in terms of what you put in your head. You know, who you stay in touch with, who are the podcasts you listen to, that's part of your community as well. Right? So it is active, just like the thinking about your health and your wellness overall, it's active participation and curating a community that can uplift and that you can also uplift. So community service is a component to that. your children's networks are components to that. But it is one where it's worth kind of revisiting it as you're going every year and looking at it and saying, is this the community that I still want to be re-engaging and reinforcing? Or do I wanna mix it up a little bit? Is there something, a new element I wanna be able to add in? Or a new element I wanna be able to amplify with someone else? And I think part of that is. Giving yourself space to let go of things that work community. So I think I've gotten better as I'm getting older in saying, like, these people that I used to spend time with are not filling me up. and I need to be able to let that go. Like, it's okay to let that, it's okay. Yeah. I mean, that's a season of life too. I always quote my father-in-law, Chris's dad on this.'cause I think it's the most simple way to say it, but he told the kids in high school, he was like, you need to pick your drinking partners wisely. It's like, just be careful who you're surrounding yourself with, you know? Yeah. I mean, absolutely. And, and that can change. Yes. You know? Yeah. Um, and that can change. So if you could leave people with one wellness philosophy or practice. To take away from this conversation, what would you want them to take away? You know what I was thinking about this, and I mean, I think your branding is it, like nourishing your soul is the best wellness practice. So it's the self-care. It's being connected to your inner self and nourishing that so that it can power up your mindset. It can power up your longevity health plan. It can power up your community and your spirituality. So being generous with time with yourself to be able to reflect and nourish yourself would be the number one wellness tip I would wish for people. And I think that, The intuition piece. So then spending that time and then listening to yourself. Mm-hmm. And then, you know, if you need help, you're here, there, there are a lot of people in this series people can reach out to. Like, there are a lot of people that help you along this journey, which I also think is really nice. Yes. Yeah.'cause we can't, we can't do it alone. You don't, you don't wanna do it alone. and most people, I mean, if somebody wants to offer their help, it's, it's a gift they wanna give, so it, most people love the ask and are ready to show up with what you need. I have five questions I like to ask every guest at the end, but before we get there, is there anything I haven't asked you that you wanted to share or talk about? No, I, you know, I just, I would wanna underscore people's fundamental belief that they have the power to put their mindset to work on their behalf. I think those words can sound light, and the work behind it can feel hard, but it is the fundamental lever to change anything in your life trajectory. And so, I just would underscore that. Yeah. It's funny, I, as you know, I have two teenage boys and for forever. I mean, I've said two things to them. One, you can't love somebody else until you love yourself. Yes. To love yourself first. And two, your brain is incredibly powerful. Yes. You wake up and you think you're gonna have a bad day, guess what? You're gonna have a bad day. Yes. And on the other side of it, if you wake up and you think you're gonna have a good day. You change your odds. Yeah. You change it. Yeah. And our brains are just incredibly powerful. They are. And I think, you know, obviously we hear about how our brains are getting hijacked and all the impacts of social media and just digital noise. And so taking ownership to have that mindset, Jim approach is even more important.'cause it's, you know, people are not taking care of our brains for us. Everything is fighting against us on that right now. Right. Yeah. As We Explore in my brand Amitan, I love your brand. Thank you. Objects can hold a lot of meaning for us. They can take us to the past, and I think for most people it tends to be to the past. They can enable us to be in the present and sometimes even take us into the future. Can you share an object for, from your life, whether you still have it or not? And a lot of the things people share are not things they still have. Mm-hmm. And tell us why you chose that. Well, I chose this object because it's a recent part of my life, but it is a little, music box. And if you. Crank it, it plays ya. My sunshine And my daughter gave it to me maybe 10 years ago.'cause I used to sing that song to her all the time, and people had sung the song to me. So I love that object, that it's like a generational memory of, oh my God, I'm gonna like cry. My mom used to sing me that song all the time. Yes, right. You know? So I haven't heard that. I know song reference. It goes there. You're like, oh, you know? Yes. That's beautiful. Yeah. I love that. can you share a favorite tradition? It could be something you did when you were a kid, something you do with your kids. Anything. Anything at all. Yes. I love this tradition and my kids are gonna be like, mom, you always make us do this. But I love it as, we do this thing and we do it around Thanksgiving and it's like a gratitude tree. And Chris and I probably write on it like five to one, you know, relative to kids, but it, it's little leaves that you stick in this little gratitude tree and I save'em every year and then go back and I look at'em and there's always a funny story in there. Like, you know, I'm really happy that I got this race car, or, you know, Chris and I riding a lot of things and like, oh, we really happy that the dishes got done was, but that I love that little tradition. It helps you. And did that, where did that come from? I think it was just one of those things I saw when we had kids. It was like, you know, the Thanksgiving tradition is obviously something we're all really familiar with, but it was this little like wooden tree and I saw it, I was like, that's cute. You know, everybody can write a little thing on a green leaf and stick it in there. So. I love that. That's wonderful. Are you in a phase in your life where you enjoy entertaining in your home? Why or why not? I love this question. I do enjoy entertaining in our home. I, I'm not the cook in our home. I will tell you that Chris is an amazing chef, and so it's much easier, I think, for me to entertain because I'm not the cook. but I don't get to do it enough, and I think that's just a reflection on calendaring and like a little bit of lost spontaneity like we used to. Entertain and more spontaneously be throwing parties. And you know, in the last kind of four or five years, I think our calendar collision has just made it tough to put something on and get it done. But I'd love it when we do well. I also think going back to like seasons in our life, I feel like we have also not been as good the last couple years. I think having teenagers is hard. It's hard. It's hard. so I think when they're like off to school, I suspect that's where we're gonna have our dinner parties, we'll be back to our dinner parties. I asked this question, I mean, it obviously ties to my brand Amitan and the focus on setting the table for gatherings. Yes. And spending time together. And I think it's just about spending the time, you know? Yes. somebody will remember if the food is excellent or terrible, but it's not so much about the food. Yes. It's really about the company and Yes. Component to wellness and Yes. and I think a lot of times people get so stuck on like, my house has to be perfect or the meal has to be perfect. So I'm really trying to disabuse people of that. Yeah. I love that message. You know, I think we do a better job of it in things like book club, you know,'cause we'll come together as women and we come together a little more relax I think, than if we're doing the mixed couple dinner party. And so I think that's a great thing to keep in the back of our minds, that it is about the company and the people who are wonderful entertainers. You don't really notice the food one way or another. You just notice how fun it was to be at their house and how welcome they made you feel and all of those things. Yes. Funny. I just actually did a miniseries on how to create a great book club because I've actually never been able to create a great book club, but food is funny. It is a thought process. So I interviewed one man, it's all men in his book club. And they have book club over dinner. And then I interviewed his wife and they never have book club over dinner because they don't wanna have the responsibility of making dinner. Yes. So it's like tea and a slice of cake or whatever it is. But it's, it's fascinating. Yes. Yeah. I, I've never really met a man at the book club. 35 year book club. Wow. They have a waiting list for their book club. It's amazing. You have to listen to that. That is cool. Okay. It's totally amazing. Do you have one or two top resources? Books, podcasts, of course. Remind us your podcast. and it doesn't have to be about wellness. Sometimes people just share their favorite books. I love to read and I love to get recommendations from guests. Yeah. Just, you know, just throw out a couple. Okay. well I love all kinds of podcasts, so, you know, that's kind of a hard one for me to just pick one'cause it well pick yours. Tell us about yours again. yes, it's time with Dr. Jen and Lindsey. it's a weekly podcast and I don't think there's an episode that's more than 45 minutes. We try to keep'em pretty short'cause they're coming out every week. and so I would recommend that one for sure. Great. I love that one. And then I, you know, for a book recommendation, what popped to my mind actually, our dear friend Emily recommended this one to me, it's the creative life and I love the story about how to be a creative thinker, even if you're not quote unquote creative. And so I would recommend that one. and then I love the book. Sean Anchor wrote it about happiness and it kind of lays out the scientific reason why it's in our best interest to try to be happy. Like what are the resources you need to be aware of and what's the research? And so if you're talking with somebody that's struggling with mindset, it gives you sound bites for why to say it's worth your time to care about happiness and it can be built like a bicep. Okay. Wonderful. Last question. And this one is sort of like your entire life. So I don't know what you're gonna choose, but tell us at least one thing that you do for yourself. Do you have, I know you have a practice of focus daily routine. Yes. maybe just share a highlight or two. You know, I think my favorite thing, and this has probably been my favorite thing for about the last, 10 years, is getting up. About 45 minutes before anybody else does in my house. I really like the quiet time to get my cup of coffee, meditate. I do a little gratitude journaling. I look at what's on for the day and I just come into the day with an exhale.'cause you know, when you're first doing those early years of family life, I felt like I always just started like the jump out bed and it raced in the day and I didn't really exhale. And so I love the idea of a little quiet time in the morning, which, you know, means it's hard to do a 6:00 AM workout And get the quiet time in. I'm choosing the quiet time and I'll work out later, you know. How long have you been doing that quiet time? About 10 years. Wow. what made you start? it was not a great thing that made me start is I was working a lot with people in India and Russia'cause they were, our developers and so they would work these really odd hours. And so I would get up to be awake and have a cup of coffee before I was talking with our development team over in India or in Russia. And I just realized, you know. I had this extra energy time doing that, even though I went into then working with them on a call. It just was nice to have a little bit of quiet time. And so when we transitioned here, I just started doing it in our, in our home as well. And I, I just, I love it so much. If I miss that, if for some reason I've slept through my alarm or I don't wake up at, at the time with 45 minutes or so, I feel cheated through the day. That's so interesting. Yeah. Well, Lindsay, thank you so much for joining me. It's been so fun. Thank you for having me. This is such a delight. 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