218. You’re in Charge! The Mindset Shifts You Need to Take Back Control With Shauna Brittenham Reiter

Did you know that setting boundaries and redefining self-care can transform your well-being?

In this episode of Health Bite, Dr. Adrienne Youdim sits down with Shauna Brittenham Reiter, entrepreneur, author, and founder of Alaya Naturals, to discuss how we can reclaim control over our lives. Shauna shares insights from her book, You Are the Boss of You, offering practical strategies to break free from outdated patterns, manage stress, and cultivate self-compassion.

They explore the power of journaling, emotional labeling, and boundary-setting as essential tools for mental and emotional wellness. Shauna also dives into how perfectionism can sabotage growth—and how we can move past it.

Who is Shauna Brittenham Reiter?

• Author of You Are the Boss of You
• Founder of Alaya Naturals, a wellness brand focused on holistic health
• Advocate for self-care, personal empowerment, and mental well-being
• Speaker & Mentor on overcoming limiting beliefs and embracing change

What You'll Discover:

• The role of journaling in uncovering emotional patterns and finding clarity
•  How emotional labeling can help regulate stress and build resilience
• Why self-care isn’t a task—it’s a mindset shift woven into daily life
• The hidden impact of perfectionism and self-sabotage—and how to overcome them
• Simple yet powerful strategies for setting boundaries and protecting your energy

Why This Episode Matters:

In today’s fast-paced world, many of us feel overwhelmed, overstimulated, and stuck in cycles of burnout. Shauna’s insights provide a realistic and actionable roadmap for breaking free from these patterns. This episode will help you:

• Redefine self-care in a way that actually fits into your busy life
• Identify emotional triggers and build habits for mental well-being
• Gain the confidence to set boundaries without guilt
• Let go of perfectionism and take action on your goals

"You may not have all the skills today to do what you dream of—but if you're passionate and persistent, you'll find a way." – Shauna Brittenham Reiter

Connect with Shauna Brittenham Reiter

• Website: helloshauna.com
• Book: You Are the Boss of You – Available on Amazon 

Ways that Dr. Adrienne Youdim Can Support You

1. Join the Monthly Free Mind-Body Workshops: Participate in engaging mind-body practices designed to help manage your stress response. Register here.
2. Sign Up for the Newsletter: Stay updated with valuable insights and resources by subscribing to the newsletter. Sign up here.
3. Freebie alert. Register for our monthly free MindBody Workshop and receive a downloadable guide on emotional labeling to help you manage your emotions effectively.

Connect with Dr. Adrienne Youdim

• Website :https://www.dradriennespeaks.com/
• Instagram: https://www.instagram.com/dradrienneyoudim/

Transcript

Adrienne Youdim

Welcome back, Health Bite podcasters. We are here with a new guest. I'm so happy to have you here, Shauna Brittenham Reiter She is an entrepreneur. She is an author. She is a developer of Alaia Naturals. All the things that we love to talk about here, how to nourish ourselves, mind, body and soul, talking about ways to improve your health. at the intersection of science, nutrition, health, and wellbeing in the pursuit of living well. Welcome, Shauna. I'm so grateful to be here. Thank you so much. I'm so glad to have you. I'm so glad to have you. And I'm really excited to hop right in. We are at the beginning of Women's History Month, and you have written a book recently that I think speaks perfectly to the essence of women You are the boss of you. I love that. Thank you. I appreciate that. Tell us a little bit about how this book came to be and kind of what your intentions were in writing it.

Shauna Brittenham Reiter

So I actually wrote a memoir first, and decided after writing the memoir, that I wanted to give people the tools to get from A to Z in their life. So if people are feeling stuck, emotionally feeling kind of trapped in a life that's outdated for them, wanting new perspective, new framework, new opportunities, I wanted to actually create tangible resources for people to get some momentum going in their lives. So I wrote You Are the Boss of You in a way that's structured to address all of the major struggles I've personally had in my own life, from creating boundaries to managing stress and emotions to creating a rhythm that's sustainable and kind of honors my personal needs. And of course, like the final chapter is building your future, because ultimately, we're all sort of always envisioning what's next, and wanting to take actionable steps toward a more meaningful life. So I decided to publish this book first before the memoir, because I wanted to, you know, as quickly as possible provide people with these tools. And I created a workbook to accompany You Are the Boss of You that can be found on my personal website. And I know that you are very action oriented yourself, Dr. Adrienne, I've been listening to your podcast religiously, and you provide people with such practical tools, and hopefully the workbook will be a part of that for your audience as well.

Adrienne Youdim

Well, you know, when we do this work, we recognize that sometimes it feels the quote fix feels big and ambitious and sometimes esoteric. And I think it's important for people to recognize that, you know, changing something is big and it is ambitious and there aren't 10 steps to getting your life on track or whatever the case may be. But it's also nice to break down these principles into kind of bite-size, manageable strategies. So I think you're speaking to what a lot of people are feeling right now, a lot of overwhelm, whether it's world affairs, whether it's politics, whether it's challenges in our day-to-day lives, things feel harder and more complicated. So what would you say for somebody who's kind of in the thick of it? How do you zoom out and how do you get started?

Shauna Brittenham Reiter

Right. I mean, I think that you actually hit the nail on the head. We're all very overstimulated right now. It's like we're malnourished spiritually on a civil level, and overstimulated in terms of external input that's sort of being thrust at us from so many different channels, be it social media, or the news, or work colleagues, you know, the demands of the environment and the political and social climates, and the tension, by the way, you know, that's sort of embedded in all of these, in all of these structures currently, especially politically right now, can be absolutely overwhelming. And so what you said in terms of zooming in, I think is very important because the macro when we sort of just inhale everything that's going on around us and is being thrust at us can make us feel like we're drowning. So what I like to do is a lot of journaling to sort of get to the heart of what's going on with me specifically in this moment in time. And I do something called stream of consciousness journaling, which means I don't edit myself whatsoever. I don't even use punctuation at all. Punctuation, capitalization, you know, all of the IONs that tend to slow us down are sort of appropriate and formal in ways. that stop our momentum are eliminated for me in this form of writing. And I basically take out a piece of paper and you can set a timer or not just depending on your rhythm and schedule. But I just start writing and what I find is that I usually get to the heart of what's bothering me Within 10 to 20 minutes, and it's often not what I expected it to be. So I might start writing about one thing, and then I just allow myself to follow the trail and follow the tangent. And where I land often is at the root of whatever systemically is causing me pain or irritation or confusion or overwhelm or stress in the moment. So I think journaling, even for people who aren't really accustomed to writing to express their emotions or to find relief or to unpack answers, is a really great starting point for anyone just wanting to sort of dissect and zone in on what is happening for them personally at any given moment in time. Of course, the box breathing, pausing to breathe, and just getting us out of fight or flight is also essential. And also just throughout the day stopping and asking yourself. What am I feeling right now? Where is it landing in my body? What's bothering me? If you're having a moment where something feels off and intense or dark or ugly or uncomfortable and you don't know what is going on, just getting in the habit of asking yourself the question I think is so important because we often override those momentary feelings because we're so busy going and going and doing and doing and it's the next thing and you're picking your kid up from school and it's a work call and there's laundry to fold. And so just pausing to ask yourself, what am I feeling right now? Like what's really going on is a useful way to begin to check in with yourself so that you're not sort of glossing over and overriding those feelings.

Adrienne Youdim

Yeah, that's a great great point. I actually I think it was just two weeks ago recorded a podcast on on emotions and emotional labeling as you suggest is is really a scientific way to help. Attune to yourself, but also dampen and regulate your your emotions. I think a lot of times people feel they want to distract or they're afraid of like doubling down or double clicking on what they're feeling. And so there's this tendency to want to override or want to distract yourself. But recognizing that just the labeling, it allows some permissiveness, but it also allows some regulation of your emotions. So not to be afraid of experiencing or feeling that feeling.

Shauna Brittenham Reiter

Right. And you're a mother of three, Dr. Agin. So you understand the simplicity of it. And I feel like getting back to the basics as adults is so pivotal, because we overcomplicate things by trying to find meaning in everything and feeling like there's these huge problems that require all of these complicated answers. And so often I think returning to this foundational principle of, like you said, labeling things is so key. So saying to your child, wow, you seem really sad. like, wow, like, you look angry right now. Like, I see that your face is red, you're, you're starting to feel like short of breath, what's happening in your body? Are you angry? You know, if we can do this with ourselves, it's such a simple practice. But I feel like treating ourselves with a level of compassion and unconditional love and lack of judgment that we would treat a child is also really pivotal as we move forward.

Adrienne Youdim

 Yeah, I think somewhere in my book, my book, I said something to the point of you or somebody's child, someone else's child to, you know, just holding that in mind.

Shauna Brittenham Reiter

Well, you're also your own child, first and foremost. So I talk a lot about reparenting in my book, because so much of us didn't get that parenting, that consistent unconditional love or the experience of unconditional love, even if our parents theoretically did love us in a way that was unconditional. Our experience of their care may have been fragmented or inconsistent in ways that created anxiety, or loneliness or fear or an inability just to soothe ourselves or perfectionistic tendencies or the feeling that we're never enough. And that feeling that drives ambition is often, you know, a lack of adequate parenting. And so if we can understand as adults that it's not too late to actually parent yourself and give yourself the things that your parents weren't able to simply because they didn't have the tools and weren't provided for in that way as well. It's very empowering because we're not sort of waiting on someone else to rescue us from our big, deep feelings. We're sort of stepping in and saying, I've got you to yourself. It's very powerful.

Adrienne Youdim

Yeah. And I think we forget that there is a lot of power in self-validation and validating. I mean, we seek validation from the outside so often in our systems. are kind of geared for that, and our nervous systems are also wired for that, you know, that sense of security that you get from being in community. And there's something to be said for that, but a good reminder for the opportunity or the power of validating oneself. Absolutely. So breathing, journaling, which I absolutely love, emotional labeling. What are some other strategies that you use? And then I also would love for you to speak to how you get it all in. Because I think a lot of times when we talk about these things, people are like, how much time do I have? And how to get these things in.

Shauna Brittenham Reiter

Yeah, I mean, I think that categorizing our lives can be very problematic in the sense that in order to stay afloat in such a busy world at such a busy time, many of us kind of categorize self-care as something separate from the rest of our lives that we have to make time for. And ideally, it would just be kind of woven into the fabric of every moment of our lives, right? So like if I'm sitting on the computer working, and I have a lot of tension and stress in my neck and shoulders, just pausing for 30 seconds to roll my neck around or get up and stretch and then come back to my work is a very simple way, for instance, to respond to your body in real time and be aware of what's going on. Because when we have signals and cues that we ignore, We're essentially giving ourselves the message that it doesn't really matter how we feel, we're not gonna listen anyway. And then eventually your body stops giving you the signal of what you need, because it understands that it doesn't really matter what it's communicating, because you're just gonna go about your business. So I think sort of reframing the paradigm of self-care so that it's just kind of inextricably bound to every other facet of our lives is a really good starting point. So for instance, For me, self care involves a delicious hot beverage every morning. It's a very small thing that I do to care for myself. Something that doesn't require time allotment, but that I feel like is invaluable is creating boundaries with people. And when we don't create boundaries, we often waste a lot of time because we commit to things that we aren't fully prepared to show up for emotionally. And we're doing it from a place of obligation. And so when we do show up, like it drains us versus fills our cup. So I have a really fantastic girlfriend who is very similarly wired to me in the sense that she needs a lot of downtime. And I was actually listening to a really interesting podcast. It was an interview with Susan Cain, who wrote the book Quiet about introverts versus extroverts and how we're all kind of on the sliding scale. But I have a girlfriend who's really like a pure introvert. And you know, I said to her a while back, I just want you to know that you can cancel on me last minute for any reason whatsoever. And you don't have to come up with an excuse. Like if you just don't feel like meeting me for lunch, because you'd rather stay in your loungewear. and work from home or just watch Ally McBeal reruns, just please let me know. And that's like an interesting reframe, I think, of like just friendship and relationships to others and ourselves, because what we're doing is giving ourselves and others permission to act on what's authentically happening in the moment versus what we feel like we should do or should show up for. And I do the same with her. So I might call her and say, I didn't sleep great last night. I really just want to be with myself and eat a falafel wrap and scan the newspaper, whatever. And so creating boundaries, I think, is also a really important and pivotal way to begin to care for oneself that will actually infiltrate all of these other areas that I talk about in my book. Soothing yourself and softening perfectionism and redefining your self-concept. honoring sleep, all of these things are impacted by whether or not we're able to create boundaries, emotionally and physically, and in terms of what we're showing up for logistically. So there are ways to implement self care throughout your day. I mean, I have an electric candle burning right now, something about this silly little thing brings me so much happiness. And it's kind of a focal point for me. You know, if I feel overwhelmed, I just kind of look at it, I glance at it in the corner of my eye. So I believe that there are many different ways to create a life in which we're responding in real time to what's actually happening. Another thing I love to do quite often is imagine a place that feels comforting to me. So like you and I both recently went through the Los Angeles fire experience, which was sort of unprecedented here in our part of town. And imagining a place of safety, you know, just to kind of anchor us in our hearts and root us and ground us in our nervous systems is so valuable wherever you are. You know, if you're feeling stressed or you're in a work meeting that you can't escape, if you can just glimpse in your mind's eye a place of safety, an island like the one behind me in the picture of Fiji on a warm beach and what you'd be drinking and smelling and seeing and hearing and really sort of implementing all of your senses to ground you in a place that feels warm and inviting and secure. That's another very easy way to ground yourself without having to actually stop your day.

Adrienne Youdim

Yeah, it's incredible. The brain for as smart as it is, can't tell between actually experiencing something or imagining the experience. And so we really can give ourselves that sense of respite by imagining or engaging with our imagination in that way.

Shauna Brittenham Reiter

Absolutely. And I give myself time before bed. I give myself at least 20 minutes in bed and I wind down for 45 minutes before bed. I have very sort of almost like rigid boundaries around my sleep routine because of my history of insomnia. Um, so that's a strong, uh, boundary for me in terms of, you know, socializing and having my phone off after a certain time. I just, I create a sacred space to wind down and decompress. And then I get into bed and I allow my imagination to kind of roam. And it's such a sweet, tender time. And of course, like anxiety comes up during that time as well, right? Because when we're in the dark, and we can't drown out noise, and we can't distract ourselves, what's really happening in our internal world tends to surface. And then it's a really great opportunity to address that. But I feel like giving myself buffers between activities, building in transitions throughout my day, even if it's five minutes, is really important for my mental health. So many of us go from one thing to the next, and we don't really have a minute of downtime. And it could literally be a minute, but give yourself a pause every now and then. I find that I'm far more productive When I have less going on in the day, I actually write faster. My ideas tend to be just more innovative and unique. My creativity soars. I feel like my whole engine is revved up actually when I build in pauses throughout the day. So this kind of idea of productivity being one that involves busyness and sort of this frantic pace, I think is just really false. And societally, we need to sort of come together and unite and reinvent the wheel so that we're giving ourselves these juicy pauses. where the ideas come to us. We don't have to fight for them or scrounge for them, where the question is answered without having to overthink, without it being so complex. Just cause in the pause, we're able to tune into our gut feeling or our response to something that's coming from a place of authenticity and not what we think we should do or how we should feel. I just find that in the pause, like there's so much is born.

Adrienne Youdim

Yeah, and I'm glad that you brought up this notion of productivity or creativity or ingenuity in terms of ideas. And I think people have to give it, well, what I was gonna say is that it allows us maybe to give ourselves permission for doing some of these things, knowing that in the long run it will improve, it'll save us time, right? It'll improve the way we work and live. and, and giving an opportunity for that to unfold. You know, again, we can be very striving in how we engage in these behaviors, because we want the outcome, right? Yeah, personal experience, and, you know, professional experience and research shows that it does work, if we give ourselves the permission to let it unfold.

Shauna Brittenham Reiter

Yes. And also to not sort of view productivity so linearly in the sense that when I'm washing my dishes is usually when I get song, I used to be a songwriter. I still go in for studio sessions on somewhat of a regular basis and a singer. And most of the songs that I write, I write while I'm doing housework. Like I'm literally slowly washing a dish and the melody comes, right? So I think that there's this unrealistic notion that we have to have all of this concentrated time where we're focusing all of our efforts on the thing that we're doing or wanting to pursue. And it's just not necessarily the case. You know, I love to write poetry and that happens often in movement. It happens in the in-between moments. So if we can start to conceptualize the in-between moments as being just as real and tangible and useful as the event that we've scheduled, You never know what will take place and what will take shape in those moments. It could be the idea for your next entrepreneurial business, you know, is like it occurs when you're actually just going to get the mail. You know, often we dampen our creativity and our souls get depressed when we've put all this pressure on ourselves and, you know, are so focused on trying to make things happen that we don't allow ourselves to receive. And of course it's a balance, right? Like you don't have an idea and then not put things into action to materialize that idea. But the seed, you know, of so many of our dreams, I think, is planted in very unsuspecting moments, at times we wouldn't necessarily envision something happening that ultimately is prolific.

Adrienne Youdim

Yeah, well said. So I think we're headed in that direction anyway. But if we could like fast forward to the last chapter of the book, you know, how this comes together in terms of recreating our lives and in the next step or the next, I don't want to say version, but the next chapter, right, the next chapter of our lives, how does this kind of all come together for you in your mind?

Shauna Brittenham Reiter

Well, it comes together very organically, first of all, and I think it's a very individual sort of evolution. But first and foremost, who you are today may or may not have very much to do with who you were 10 years ago. Like we're always stripping away parts of ourselves that encumber us from feeling fully authentic, right. So I believe that it's important at every moment and every stage of your life to allow yourself to be who you are in that moment and to dream from that place and to understand that what did or didn't happen five years ago may or may not be relevant to where you are today. For you know, life is cumulative, we build on chapters, of course, my past informs my future, of Obviously. But what I'm pursuing now, for instance, is very different from what I was pursuing 10 years ago as a singer and songwriter, as a preschool teacher. I started my company, Aliyah Naturals, in 2018. Me writing isn't something I expected to ever do as a career. And so to kind of give yourself permission to unglue your identity from what has come before, I think is a great first step in understanding that you're limitless, right? Like you may or may not have the skills to do the thing you dream of doing. And I guarantee if you're passionate and persistent, you will find a way, you will chart a course. I think asking for help is invaluable. Being open to receiving support is something that many of us have a hard time with because we're so used to giving and being caretakers ourselves that we don't allow ourselves to receive. So for instance, a dad of some of my children's friends at school offered to take my kids to school this morning because I brought his kids home yesterday. It would have been really helpful for me. I have a really big day today, and lots stacked, and I did not accept his help. And this morning I'm scrambling out the door in the rain, and the kids' lunch boxes are opening in all the wrong places, and snacks are spilling out, and I'm getting into the car, and my husband said, hey, why didn't you say yes? And I really had to sit with the answer to that, you know. And what it was was that I tend to be perfectionistic. And I have a whole chapter in my book about softening perfectionism, but it's a work in progress. I tend to think very critically about every single aspect of what could happen in the future. And so I stop myself from creating momentum and getting the help I need because I'm busy trying to perfect all of the details surrounding change surrounding progress, surrounding receiving support. So the first thing that I would say to anyone who's in a position of wanting to reimagine their lives is immediately drop perfectionism. There's no ideal, there's no standard of perfection that is relevant to your life. People who are where you want to be or who have gained momentum in their career at an earlier stage of their life did so because they were ready for that chapter. And everything that has led to this moment for you is imperative and useful and instructive and necessary to inform your steps forward. So if we can just kind of drop the comparisons, stop being so perfectionistic, and lunge into the creativity and the passion of creation, it becomes a very exciting process versus daunting. And then we begin to kind of like perceive our lives as a series of clues, you know, that are unfolding. It's like, you know, oh, this person knows that person who's doing something similar to what I thought about doing last year that I didn't pursue because I felt like I didn't have the time or I wasn't ready. I'm going to ask my friend to set up a phone call and I'm going to see if they can give me some advice. Where did they start? You know, look at the people who are doing something similar to what you want to do or how you want to feel. and ask them what helped you what were the resources that moved you forward maybe it was a book maybe it was a podcast maybe it was a change in mindset like positivity you talk about in your podcast positivity cognitive it's basically cognitive behavioral therapy and reframing negative thoughts Maybe it was taking a masterclass online for $50. Maybe it was just giving yourself permission to take 10 minutes to paint every day so that you're doing the thing that you've dreamed about doing for 10 years, but didn't feel like you had time to do because you were pursuing a corporate life to pay the bills. But all of that starts with getting really comfortable with not having curated moments to get things done in maybe the way that we imagine we should. So as a writer now, I just scrap it together, Dr. Adrienne. I'm very resourceful about how I write, when I write. I don't have long stretches of time. I don't have a view of anything. There's no window in front of me when I write. I'm looking at a wall, a blank wall. That's fine. I write a lot in the car, speaking into a voice memo. or rather speaking into my phone and creating a voice memo. There are just so many creative ways to pursue what we're thinking of without having it be perfect.

Adrienne Youdim

And I like, I love that you share that personal story because I think it's important to recognize that even if you have expertise in the book, or the work rather, and are writing about the work, that it doesn't preclude you from suffering from that thing, right? And it is this like constant evolution of improving on what you already know. So the perfectionism is a perfect example because it isn't something that we can truly dissect out of our lives, but every time we come back to that noticing or the awareness of the perfectionism, then we can build the resilience in, in doing better. Yes.

Shauna Brittenham Reiter

Exactly. I mean, I think most of what I write about are things, areas of my life that I will always in some capacity struggle with. I'd like to think that, you know, I've mastered it all. Like, I don't know that mastery is even a realistic goal. I just want to continue to feel more and more myself. more and more free from anxiety and people pleasing and things that hold me back from feeling emotionally free and vivacious and activated and alive. And the one area of the book where I feel like I've really never struggled with is the building your future piece because I am, for some reason, always believing that anything is possible. But even that has been so tricky because I've stopped myself so many times from getting to where I know I could go because of the perfectionism, right? So like I might get to the precipice of this grand opportunity and then hold myself back because I never feel ready or I never feel like I'm good enough or I feel like there's always more work to do before. I'm able to let go of control and hypervigilance, right? So like with singing, I was offered a number of times, like huge, huge contracts and opportunities to be on this like bigger stage in my youth. And I never felt ready. And so it's really interesting to look back at that time and wonder like, and I still don't have clear answers, Dr. Adrian, about some of this. It's just a question I ask and it's like I think totally okay and important to ask questions all the time that we may never have clear answers to. I don't know if I really... intuitively understood that I wasn't ready emotionally for that kind of a life, or if I was just a perfectionist who felt like I would never be good enough and didn't want to be judged, right? But those are the questions I'm still asking myself. When I say no to something or keep myself from pursuing something that feels exciting or valuable to my life, The question is always like, oh, is this coming from a place of intuition and deep knowing because I'm intuitively creating a boundary and protecting my authenticity and time? Or am I just feeling unworthy and I'm afraid that if I put myself out there on a larger level, people would judge me and I'll prove the theory that I'm not good enough, which I secretly suspected all along, right? So it's hard being in conversations with ourselves like this.

Adrienne Youdim

It's hard because sometimes we can Convince ourselves, right? We can convince ourselves that we're doing it for the right reasons when there might be these underlying reasons that are sabotaging on some level. And just being open, I think, is the antidote to that. So I appreciate that sentiment.

Shauna Brittenham Reiter

And starting to see the patterns as well, right? So if something keeps coming up in your life, your relationship to food, how you conceptualize sleep and time, just start to notice these patterns. And if there's big, blaring patterns that are impacting your life in ways that keep you from feeling joyful and free, there's probably something deeper going on.

Adrienne Youdim

Well, I think your honest approach is really refreshing and I think will help many. How can people find out more about you? How can they get access to your book and to your workbook?

Shauna Brittenham Reiter

Thank you for asking. The book, You Are the Boss of You is available now on Amazon. It's also at your local Barnes and Noble as an alternative to Amazon. Some indie bookstores are carrying it too. I'm just not sure which was, but Amazon's always an easy choice. My personal website is helloshanna.com and you can contact me there. You can also download the workbook there. And my Instagram, I'm very new to Instagram, but my Instagram handle is at shawnabrittenhamwriter, my full name. And you can follow me there and also just, you know, feel free to text me or not to, I'm still so used to saying text, DM me messages, questions that you have about the book. I've like, I live for these stories that people are now beginning to share with me about their own lives through Instagram. people who have read the book or who are beginning to hear snippets of what I'm writing about. So please feel free to communicate with me in all the ways. I'm excited to hear from you.

Adrienne Youdim

Well, I am looking forward to getting my hands on the book. And I also went on your website to access the workbook. So I'm looking forward to reviewing all of your pearls and digging in myself. Thanks so much for being here. Thank you. And I would say to all the listeners out there, if you felt that this was, if this episode landed for you and feel like somebody could benefit, which again, in this time that we're living in, I think everyone can benefit from some of the tools and strategies that we discussed. Please share with friends, family, and someone you love. And I look forward to seeing you all here again next week on Health Bite. Thank you, Shawna. Thank you, Dr. Adrian.