Cataracts, Sleep and Grip Strength

This week, we discuss topics from our lives and relate them to the latest research that you can use to improve your own life and become the smartest person in the room.

We discuss Sleep Hygiene and how to beat insomnia.

Plus, why grip strength makes you live longer.

And take a dance class. 

And for daily encouragement, sign up for the free Intelligence for Your Life newsletter.

For more information, and to sign up for our private coaching, visit tesh.com

Our Hosts:
John Tesh: Instagram: @johntesh_ifyl facebook.com/JohnTesh
Gib Gerard: Instagram: @GibGerard facebook.com/GibGerard X: @GibGerard

Transcript

Unknown: 0:08

Welcome to the Intelligence Free Life podcast. I'm John Tish, along with Gib Gerard. We have some great stuff for you today. A lot has happened since yesterday. I've had cataract surgery, which is why I look a little bit like the Jabbar in the 1970s and it's actually pretty fascinating. This whole thing, this is a.. there's this company named Rx Site, and they make these things called the.. I think it's.. it must be trademarked or something.. LA Els was light adjustable lenses, and so what they do, I will go through the whole process of, because of gross people out, I want to go through the whole process of, of how they get the cataracts out of your eyes, and what happened. I have light eyes, I have blue eyes, and so I played a lot of volleyball and stuff on the beach, so that's what happened to my eyes. I got cataracts, it was like all of a sudden things like really foggy, you know, I'm like falling down a lot of, like, what's going on. My wife was like, "Blind, you know, like, no. So, anyway, I got, I got checked. They go, "Yeah, you got like a huge thing over each one of your eyes here. And so they go in there and they cut it. Like, now I'm explaining it. They cut out the cataract with a laser. They give you a little bit of a little bit of a little bit of juice, so that you're not gonna, not panicking or anything, but you still have to be awake. I can't think of what the name of it was. I don't wanna start promoting that, and so and so. Then they, by the way, I'm John Tech, that's Gibb Gerard, because I don't want anybody thinking that I'm Gibb Gerard, because he would hate that, especially from where I am right now. But anyway, so what happens is they cut them out, and then they put these lenses on, and conventional cataract lenses is just that's your lens, you know, you gotta be whatever, 2020 2010 whatever, but these things, they put them in there, and then you wait for, like, wait for your eyes to heal, like, I've had one week for this one, one week for that one, and so I'm ready now, what they do is they put you in this machine, and then they use high frequency ultraviolet lights to tune it, they could, and they'll tune one, they'll tune the other one, and then you can go around, you see how it is, but you have to keep the glasses on, because there's another setting for this ultraviolet light that for the lenses, but rather that where it'll lock it in, and once it's locked in, you can't, you can't change this, you got to make sure you're cool with it, right? What happens, though, is if you don't wear these glasses, which block all the ultraviolet light, and there's some ultraviolet light in the studio, because I'm using fluorescence, then what happens is they get all messed up. So the doctor was telling me this story about a guy, you know, the story, GB, who got the legislative, I can see great, and he went out surfing for like a whole day, was all about the lights. We had them all taken out, but this is like this is where science is going now. You know, it's light adjustable lenses, and now our friend Chuck Kenmore, these doing, he's doing the same thing. So that's why I have these glasses on. I have microphones that operate under the same technology, they're in ear headphones. Yeah, and you press a button, and when you first get them, it's like a soft rubber, and it goes into your thing, and then into your ear canal, and you press a button, and it puts UV light in your ear, because it's built into the earbuds, and it creates a perfect lock mold of your ear. But wait a second, does it? Does it UV light also like kill viruses and stuff? Yeah, those bacteria. Why do you tell Connie about this? She's got, she's been putting her earbuds in. She goes, "I got this itch in my ear, I can't get it out. I says, "Probably your fungus. Now she's got a fungus among us. She needs this. She needs this. I'll send you the.. I'll send you the link to those, so that's that's a short explanation for why I look like this, but what we were talking about this on the Tuesday call. The wild thing is, is that you know these days, right? I walk into the gym, you know, we give and I both go to Equinox, and which is, you know, it's like it's a nice, nice gym, right there, they actually actually watch the towels there, so and so you get in there and the same people are in there doing everybody's very serious. There's no, I don't know, this one about the one you go to, but there's no like guys chatting up girls or any of that stuff. It's just really serious, because if you're, and if you're not very well, yeah, yeah, if you're, if you're not working out, you, it's like you stick out, like you don't want to be just walking around able to pick up something, right? Because some of those gyms, like, so anyway, I walk in, there's a couple of guys that I know, and this guy, Michael, who used to be my trainer, he walks up, he goes,"Hey, I love the new glasses, John, great look. I'm like, and then there's a guy who used to play water polo at Harvard Westlake, where you went to high school, and I know him because I'm always talking about that, about you, and he goes, 'Hey, I love the Kareem look. So I'm thinking about, dude, I know that I know they're very reflective. I'm thinking about keeping them anyway. If you want to talk about about cataracts, I'm your guy. Let's, but first, give.. I want to talk about.. wait. Up, hold on. Before we get into this, I just love that you open this with, I don't want to spend too much time talking about a procedure that I had recently. And then you have, you have to, you have to, you can't help yourself as well. You shouldn't, you shouldn't stop yourself. Okay. Thanks, thanks for that. Our viewership just went down by 30% but one of these days, one of these days, you're gonna be my age, and you might, you might need this, and by then, man, it's gonna be like, I mean, I'm sure that, like, in a week, SpaceX is gonna come up with something for us to wear. It'll be an Amazon home lens repair kit, you just put it on your eyeball, does it all for you. Speaking of, yes, speaking of scientists, and science, and the stuff we talk about all the time on intelligence for your life, the one thing that scientists haven't been able to solve is when we wake up at two or 3o'clock in the morning, and we can't get back to sleep, you know, and so they've tried everything, they've tried, they've turned us into zombies with, with some of these pills, these sleeping pills, you know, there are people who like take them too late and end up crashing their cars, and there's, I mean, it's just, it's horrible, because a lack of sleep is connected to everything. It'll destroy your relationship, it'll destroy your, I mean, your work. People have become alcoholics because they can't, they can't get any, get any sleep, and it's just willpower goes away completely, and you don't work out. It's just, it's terrible, and so if you're going through something and you wake up at 3am and I mean, since I was treated for cancer years and years ago, it's been like that for me, just sort of like, well, what's what's that itch is that coming back, you know? But there's a technique now called the cog. I love this. I love this is what you hear on the radio show. If you can't get the radio show, you'll hear it right here on the podcast. So it's a technique, Gib, that I love. It's called the cognitive shuffle that is designed to get you back to sleep quickly. So people who struggle with sleep, we go again, we get stuck in that whole worrying thing. But according to Dr. Luke Bedoyne at Simon Fraser University, he says he's figured out how to fake this state that sleepers drift off, you know, when you're, when you finally drift off, and you're loose, and you don't even remember falling asleep. He has found a way to recreate that with a little trick, and it's basically what you do is you pick a neutral word, and then for each letter you briefly picture random objects, so, so, teacup, turtle, train, right? Spending a few seconds on each before moving on. Most people report falling back asleep within five to 15 minutes. Cognitive, amazing. Yeah, amazing. I mean, look, I don't normally just based on my life and the kids and everything, I don't normally have a hard time falling asleep on my day to day, right? I have had bouts of incredibly bad insomnia, where I mean, you know, there's nothing I can do. I'm sitting there, I'm doing all this stuff, the cliches from the commercials, I'm watching the clock tick forward, tick forwarding, and I'm thinking to myself, okay, if I fall asleep now, I'll get, I'll get six hours, if I could just fall asleep now, I'll get four hours, if I could just, if I could just take a quick two hour nap, and then I'll be a little bit, and then before you know it, I haven't slept at all, and it's, it's the worst feeling. It ruins the whole next day. I cannot function, obviously. So, having these tricks is so important. I mean, look, we talk all the time on the show about how important sleep hygiene is, how important it is to practice all of these things that make falling asleep easier throughout the day, it's waking up the same time every day, it's not having caffeine past a certain point, but nothing you can't when you're sitting in bed at 1030 11 o'clock at night just trying to fall asleep, nothing helps you need something, you can't, you can't go back in time and begin to maintain your sleep hygiene, you've got to figure it out in the moment, and this is a great way to do it. This is, I mean, it's same thing as counting sheep, you're getting your mind off of the idea of falling asleep, and you're getting your mind onto something else that allows you to fall asleep. Yeah, we're going to put together a project called It'll be Free, it'll be like an email thing called the 14 day sleep reset. We did a great, yeah, we did a webinar with Dr. Chris Winter, who's on the radio show a lot, and he talked about two powerful things that I, you know, I sort of knew instinctively, and you practice this as well, but I, you know, you interview him for like an hour, then it's like, what, just give me the one thing. What's the one thing that we need to do to fall asleep at night? He talked about sleep hygiene and all that. So he said, number one thing is you have to get in some vigorous exercise first thing in the day, right? First thing in the day, and that resets your body. And I've noticed this. I mean, even he said he's not exactly sure why it works, but it resets your body, it resets the cortisol and the melatonin levels in your body, and then by about, you know, eight or nine or 10 o'clock, whatever, when you usually fall asleep, it's going to be much easier, because I think it's because you just don't have all that stress build up in your body, but the exercise thing, it releases all of the stress, it uh. Um, it's your body begins to go into recovery mode, and your body will ask to go to sleep, and it first of all, we talked before about how getting your blood moving and getting a little bit of exercise, it's good for your brain, it resets all of these processes, it will allow you to fall asleep more quickly, we know that, I mean, we've talked about it over and over and over again, and the more consistent you are with a schedule, and it's the schedule that works for you. It's getting up at the same time every day, it's exercising at the same time every day. Exercising immediately after waking is the, or I think it's exercising two hours after your awake is the best. Yeah, but it's exercising at the same time every day is is good, right? So, do the good, don't allow, because many of us, we can't, we can't fit into that exact whatever this best schedule is. So, do the good work out at the same time every day, wake up at the same time every day. Other things will start to fall into place. And if you haven't, if you've missed the opportunity to do that, and you've got to fall asleep tonight, try this trick where you take, you take a letter and you just start naming things from that same first letter over and over and over again until you drift off, because it gets your brain out of the out of that cycle that's keeping you awake, that's really, really good. There's a, there's a neuroscientist, like, who's like the, the big new thing now, you know, Andrew Huberman, still big, right? That neuroscientist talking about, about sleep and biohacking, and now, now there's Rhonda Patrick, who is another neuroscientist, who it's, I mean, it's amazing to see Andrew Huberman interviewing Rhonda Patrick. It's like, oh my gosh, I'm so many great tips, and, and what, and what she says is that we, we really need, we really need to concentrate hard on the on the sleep hygiene, understanding that that that 75 degrees is not an ideal temperature for your bedroom to be, you know, if there's light even leaking under the door, if you're not, if it's hitting, if it's somehow hitting the back of your eye, you're going to go into fighter, even if it's just a mini part, are you going to go into a fight or flight mode, you know, so you may need to practice wearing that, you and I both wear, you know, wear eye masks, and then just understand that your body, we run our room now, like Connie gets mad at me, my wife gets mad at me when, when, when I sneak up in the middle of the night, I'll wake up at two or 3o'clock in the morning, and I'll put the thermostat down, but I do it every night, she sets it at 68 right, and I bring all the way down to 66 because I know that when your body is cool like that, that you're going to get more, more melatonin. So, sleep is just, it's connected to everything. When we don't, when we don't sleep well, you and I both believe everything craters, and so once again, as Gib said, this is what the Dr. Luke Bedoyne does. He wanted to, he wanted to imitate, he wanted to recreate the drift-off feeling with loose, random, and dream-like images. And so, so again, you pick a neutral word, and then for each letter you briefly picture random objects, so teacup, turtle train, things like that, and concentrate really hard on it. There's also the military thing, where, where you, the sleep tip, where you actually, you, you're laying on your back, and then you relax one part of your body at a time, whether it's your toes, and then your mid foot, and then your calves, and you go all the way up like that, because you're, you're not the moment you start concentrating on, oh my gosh, it's getting late. I'm not going to sleep. That's the cycle that kills me every time. And you know, Huberman and Rhonda Patrick, both they work with NFL and NBA and Major League Baseball teams. They're like they have contracts with those guys, so that they can, so that they can teach them how to better fall asleep ahead of a big game, a big, big performance. I mean, look, because, because the nerves keep you up. First of all, my son is obsessed with Shoe Yotani, and Shoe Yotani sleeps, you know, 10 hours a night. It's a big part of his thing, because he does double duty, he's a pitcher, and he's a hitter, and so as a result, he, you know, he's training twice as much, he's got to train as a pitcher, he's got to train as a hitter, and he needs to get that extra sleep, and he does, and so, you know, he's doing a lot of baseball right now, playing, you know, two, three times a day, and we, he's working on, he's, he's embraced the idea that he needs to get to sleep earlier, and needs that sleep is a foundational part of being an athlete, and of preparing your brain for the next day. It's actually been a really great way to manipulate my kid into a better sleep schedule. Kids don't need it, don't feel like they need it. Exactly, I think there's probably a book about this, but having having lived a crazy life of not only being around, you know, top-notch musicians, but also covering, as a excuse me, as a broadcaster and as a commentator, athletes at the top of their, of their game, whether it's, you know, I've talked about watching the imagery. Downhill skiers, I talked about Michael Phelps, and how he manages himself on the medal stand, and, and I've talked about, you know, how how musicians ready themselves before. I used to have stage fright, how they ready themselves before a concert, things like that, all the tricks and tips. I almost feel like, if, if I were to write another book, and it's so painful to do that. It would be, you know, what we can learn from from professional from professionals, professional athletes, professional musicians. You know that, because I think that you make a good point about, about, about your son, and also about Shoya Tony. Is that I think we should treat ourselves more like elite athletes than we do than we do as normal human beings, because if we took better care of ourselves, and certainly every elite athlete I've known, and even elite actors, you know, like Christopher Walken, I've read a story about him, like he was on Broadway, and before every show he would take a one hour nap, you know. It's just you live on Cruise is super focused in the same way, he's super focused on everything, treat ourselves more like elite athletes, and train, and yeah, train our bodies like, like that. I'm not saying, you know, train that many hours, but take care of ourselves instead of, instead of that whole thing, where there's all we need to stay up all night, we need to pull an all-nighter, and we all we know that just destroys your brain, so it doesn't work. It doesn't work, still with health here, as we talk about intelligence for your life, grip strength. You know, I, I've really been concentrating on that. There's, and you know, I wanted to say that, that one of the things I've started doing, Gib, is because you know we have you, especially, but anybody who's a professional or has kids or even grandkids, we, we need to treat our days, I believe, as fungible, you know, and I'm not sure if that's the right way, the word to use for that, but meaning that we, if we are really rigid about, oh my gosh, I didn't work out at 7o'clock in the morning, I'll get it tomorrow, right? Or, or, oh my gosh, I didn't do.. I didn't.. didn't accomplish this, and my day is.. my day is ruined. You may have to move stuff around, right? Right, and especially if you're somebody who's a.. who's you and your wife are both coaches, kids coaches, and you're also, you're a referee, and, and you're on the show. I mean, it's just so much stuff going on. If you miss a workout, I got this thing that I'm doing now, because I'm, I mean, I'm trying to release two albums at the same time, and, and still, you know, work on the radio show, and all that. So, I'm just like, I can't, and we'll talk about this a little bit later. I feel like I can't get an easy win during the day, and again, we'll talk about that in a moment, but, but as far as the grip strength thing, well, let's not get to that. What I do now is I have a thing called a boxing, a boxing timer, right, and you can set it for like 30 seconds or one minute, and then you rest for 30 seconds or whatever. So, what I do is I have that set for 15 minutes, right, and so if I miss a workout, if I miss going to the gym, I try not to miss my 15 minute workout, and it's basically squats as fast as I can do them, say, do I do them safely with a chair underneath me, right, and also knee push ups, because I can, obviously I can do 50 of those and not as many, you know, real push-ups, but trying to get my heart rate up right, and then I have these, I have these bands, and I'll do, I'll do, I'll do curls, and so it'll, it'll, I have it set for a minute, 10 seconds, and then the rest is for 35 seconds, you barely have a chance to, to, to catch your breath, and you're boom, you're done in fifth, in 15 minutes, and again, speaking of Rhonda Patrick, that's what she keeps talking about, is that we need that vigorous exercise, not an hour of high intensity exercise, but we need that vigorous exercise, and we also need grip strength for longevity. So, let me just read this to you. So, a whole bunch of research now linking muscle strength to brain health, and in one of these analyzes, the people with the, with the weakest grip strength, they had a 42% higher risk of dementia. And then, and then last year, a

nationwide study went further: 19:08

adults with low grip strength had nearly three times the risk of developing dementia. Grip strength is a window into your whole body's strength, as they say. The encouraging flip side is that this is one of the most fixable risk factors. In one study, the most physically active adults were 45% less likely to develop dementia than the least active. I do this thing called a farmer's carry, where for my posture, too, or I get not too heavy, but I get like 235 pound kettle bells, or you can even do it freeways, and I just walk in a straight line back and forth, you know, keeping my posture upright and holding on to them, and after about, I don't know, a minute and a half, I can't, I can't hold on to them anymore, and I'm completely out of breath. You love the farmer, Carrie, I do. I mean, look, there's so many ways to do it, I mean, it's a great thing if you, if you have the means, if. You have the ability to have weights at your house, or you have the kind of schedule that's flexible enough, and even if you work any kind of, you know, if you work with your hands, if you're working building stuff, the chances are your grip strength is already there, and maybe this isn't for you, but if you work an office job of any kind, you know, we talked about this before, where the idea of getting that big workout in the morning is good, but what ends up happening is, if you're sedentary for the rest of the day, you lose, and you lose all the benefits of that workout, and your body begins to deteriorate in a way that is, it is, is not good. You're actually better off doing five or 610, minute, 15 minute workouts throughout the course of the day, as opposed to one big long hour, hour and a half workout, it's way better to do the exercise snacking, because the compounding effects of being sedentary aren't able to take effect. Every hour that you're just sitting without getting up is worse and worse for your body, is worse and worse, not just for your, you know, your appearance body, but also the function of your body, and they'll go, and you can get, you can get these, you can get weights from, you can get them from Target, right? You can go get a couple of weights from Target, keep them next to you, and just get up for 10 minutes, and walk up and down the hallway with those in your hand. It gets your heart rate up, it builds your grip strength, and again, we don't know if grip strength and lower body strength are causative in terms of their risk factors for dementia, or if they're correlative, meaning if they just happen to coincide with with lower risk of dementia. Regardless, as you, as the individual, should be building your grip strength and your lower body strength, and a farmer's carry is one of the best ways to do it. The stronger you are, the more interesting variations you can do, but just having something heavy you can hold in your hands, it's comfortable, but, but not, or that you're capable of doing that doesn't hurt you, but is a little bit uncomfortable, and walking for just 510, minutes, it's, it's huge, huge. I'm smiling, because everything that we talk about reminds me of DoorDash. I will explain. I've become give laughs because I've never seen anybody more into a brand than you with DoorDash. It's unbelievable. Do you remember when I discovered Uber? I was like, wait a second here, I do. Yeah, so I discovered Uber a couple, I mean, sorry, DoorDash, a couple of years ago, but just, just by what you, what you just said, I was, you, I've been using these, these exercise bands, because, well, first of all, I remember what you remember Ashley Kutcher from the 70s show, right, so courses on that, yeah, so anyway, there was a picture that surfaced from him, I know, about a year or two ago, with his shirt off, and so everybody was going crazy online, like, what kind of work are you doing, what gym do you go to, all the rest of that stuff, and so he talks about exactly what you're talking about, he doesn't, he fitness snacks, he works out, he does functional fitness all day, and then all of a sudden, I don't know, about six months later, I must be plugged into people looking at guys' bodies or something, but, but huge Japanese, Hugh Jackman pops up, right, and Jason Statham, both of them, right, and Hugh Jackman talks about how he uses exercise bands, he does it because he's, he's a little bit, you know, a little bit older, so I'm into the bands now, doing the bands, right, and then, and then I don't know, about about two weeks ago, one of my bands snapped, because I've been using it, so much. Like, oh no, my workout is ruined. So, hey, DoorDash, what do you think? You know, and so, because you mentioned Target, it reminded me that. And so, why are you Norm McDonald? Why are you Nor McDonald? Oh, I'm sorry, I watched too much of him too. He actually did a story on me when he was on, he was doing the news on Saturday night, weekend update. Yeah, it wasn't, it wasn't flattering, you can look it up. Anyway, it never is, never is. Yeah, so Harold Delaney. So anyway, the, oh yeah, so I ordered this, so I just.. I just said, 'Hey, you know, I had no idea they did this. Hey, Doordash, can I have.. can I.. can I get some exercise bands? And that reminded me, you said Target, so I order exercise replacements, two of them. And then it was like, also, like, right? It's like, hey, while the Dasher is out there, what else do you get? Something else. so I'm like 13 minutes to make this decision. So I run downstairs. I said,'Hey, Khan, I know we got a lot of work to do today on the for tomorrow show. Do you want me to order food? She's like, 'Yes. And what are you feeling like? She goes, 'She goes, how about Iroha sushi? And I go, 'Which is, you know, I said, okay, what time now? Now I'm a provider, right? And so she goes, are going out into his home again. How is 615 I said, exactly 615 and she goes, yeah, and and so, so I, you know, I know what she likes, sushi, so I got, so I got the same dasher is going to, I set up the time, right, so actually it was a. In dasher this time, so, so at 615 the guy shows up. I got all my stuff right. I may have had him stop for soft serve ice cream as well, but, but then I got the band, so I got bands, and I got spicy tuna roll, and, and I mean, I don't mean, what else can DoorDash do? But anyway, you are exactly who the people that started DoorDash had in mind when they started, just forgot why you was exercise. I never know why you're talking about DoorDash. When you, when you find, find something that works, it's like, oh my gosh, this works, you know? Should I tell you about my new Genesis car. No, probably not. Anyway, one more thing. And I know you're big on this. First of all, schedule something, you know, sign up for something. And I keep procrastinating about this. I know you're really big. I'm not procrastinating, but I got to do it. I have to. I have to schedule us, my wife and I, back into dance classes, because it could cut, it could save your life, it could cut your risk of falls, especially I'm getting ready to be 74 So this comes from Penn State University. This is big. A few minutes of dancing every day will improve what's known as your dynamic balance, which is the ability to stay upright and stable while you're moving, plus it helps your reaction time, so if you feel yourself falling, you can catch yourself when you stumble. Just a few minutes of dancing around the house, even when you're getting ready or making dinner, can reduce the risk of falling by nearly 40% But if you sign up for, like, I mean, Arthur Murray, or any of those places, right, even if you're, if you don't have a partner, they'll provide a partner for you, and it's great socialization as well, but the reason we fall is, and you know, Huberman will tell you this too, the reason we fall is because we don't have enough power to catch ourselves, amen, right, 100% So, look, I mean, gosh, dancing in general, first of all, if you want to do something, and this works for you, this works for a lot of stuff, you put it on the schedule, you just got to do. I mean, we talked earlier this idea of backing, and if you, if your schedule is very rigid, it doesn't always work, but you do need those rigid points. It's like when we do a stage show, you, you may veer, you may decide to play a different song, but you have to have a set list, so that you have a place to go back to, a rhythm that the show is that of forethought in what the show is supposed to be, so you should do the same thing with your schedule, and accept that sometimes things change, but when you put something in the schedule where you, where you have to show up for other people, or you have to pay, and if you, if you don't show up, you still have to pay. Yeah, you're embarrassed when you put that in the schedule, right? You put that in the schedule, you have to show up for it, it means that you're committed to do it, you do this with album release dates, you do this with concerts and concepts, you do this with specials, you put it on the schedule, and you go, well, I got to prepare for it, because it's there, people are going to show up, we have to target, we have to hit, you can do the same thing with dance classes, are particularly good at this, and it checks every single bar for your mental health and your and positive outcomes in terms of longevity, meaning it is social, right? Dan Buettner and the Blue Zones talk all the time about how, how important social social interaction is as we age, and maintaining social connections, dances, dance does that also. It is the single best cure for depression. So, we have talked before about how, if you line up all of the, all of the different methods that we have for, go for overcoming depression. Exercise beats pharmaceuticals. That doesn't mean that you need to stop taking your pharmaceuticals. It doesn't mean that pharmaceuticals aren't helpful. It just means in terms of long-term positive outcomes for depression, exercise is the number one thing, and then when you look, and it's not close, and when you look at the best exercises, dance is the number one cure for depression. So it is good for your mental health, and we know that when your mental health is positive, your chances of dementia and Alzheimer's go down because your brain is functioning properly, so dance helps with that. And then this is the last thing we

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isometric exercises. We love the machines at the gym because they allow you to do exercises and build muscle without, without hurting yourself, right? It keeps you, it keeps you in the right plane. The problem with those things is that you're not building the ancillary muscles that are so important for you to avoid a slip and fall, that are so important for your functional strength as you age. Those little firings of the side to side movement dance improves all of that in a rhythmic way, so you can anticipate and your muscles build, and then eventually, when you have the unanticipated slip, you're able to catch yourself, you're able to help yourself not have all of the health consequences that come from a fall, because you've built up those small firing muscles, so it checks every single box. Put it on the schedule, do it today. I love it. I love it. Speaking of putting it on the schedule, make sure that you are subscribed to our podcast, and please share it, because our. One goal is, is really not to, obviously, is not to entertain you, but it's, it's to keep you alive, you know. And, and so we all day, every day, we curate the latest information, and our key pillars, like, like sleep, and pain, and mobility, and biohacking your body, so you can live longer, and you can have more, more life in your years, and we follow what the Blue Zones and all these neuroscientists say, and we just, we make sure we bring it into a bite-sized environment, so that you can, you can test it on yourself, because that's what Giv and I are doing all the time. So, thank you for joining us. Thanks for joining us. We'll have just as much fun. I'll have an update on on what I learned from George Tesh, and also what's going on, what's going on with my going out of my eyes. So, forgive Gerard. I'm John Tesh. We're grateful that you guys joined us. We'll see you next time.