Ep.12 Celebrating your wins

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We can get better at celebrating the effort, celebrating the lesson in a failure or a mistake. Then you're much more likely to have a positive reinforcement from that.

Hello friends. You are listening to the All Things good for you podcast. I'm your host, Brian Bowen, founder of.

Integrative Health, Inc. And I'm Amy Christiansen, your co host and creator of Amy Christiansen Health and Wellness Coaching.

Join us as we explore the world of health and wellness and all things that make you feel good. From ancient traditions to modern advancements in technologies that give you the tools for.

A life well lived, what new paths might you discover on your health and wellness journey? Tune in each week as we deep dive into a variety of concepts and hear from other fun, passionate health and wellness experts on their experiences and philosophies.

And remember, stay open minded and integrated. Hello. Hello.

Good morning. Good morning. How are you today?

Great. I woke up so that's a good thing.

Hey, Winning?

Yeah, winning already. I'm looking forward to a nice weekend and as always, enjoy our morning conversations.

So I just got back from Florida. You're getting ready to go on a vacation to a beach yourself. So I mean, we've got lots of good things happening between the two of us.

Yeah, I would love to go to the beach where you went. I'm super excited to go see my family and hang out with them. But that beach that you went to looks spectacular. So I need to jump down there sometime.

Yeah, well, you know, the whole reason I went there was to. Well, other than a quick vacation. But I'm scared scoping out my health retreats that will be happening next year.

Oh, I'm excited. I'm gonna come to your first one.

Oh, that would be so fun.

I mean, if you'll allow me to.

Only you, I mean, and four other women. When you bring your wife with you.

Is it a women's only retreat?

Not necessarily. I just primarily end up working mostly with women and I find that women are more likely to do a week long escape where they really shut everything out and focus on kind of Resetting their metabolism, resetting their mindset. But hey, if men are up for it, I'm not going to say no.

I think they are. I just think that opening that door and connecting to it in a way that like, connects with them, you know what I mean? Like, I'm totally open to all that stuff and I hope that somebody who is listening here is like, well, I'm open to it too. And I want to go too. Yeah.

Hey, men, if you want to do a week long retreat or if you want to join in retreats, and whether it's Florida, Colorado, and then I'm looking at one in Tulum, Mexico as well. There you go.

I'll hold up for that.

That'll be fun. That's going to be a good one.

So, yeah, what website do you go to to find that in the future?

In the future? I'm in a remake of my website right now, so it's just Amy christianson.com but right now it's just a simple little page because I'm redoing the whole formatting of everything.

So I'll put it on Integrative Health too. So when whoever's listening to integrative health inc.com check it out, it'll be up there soon. Well, I want to kick off, if you don't mind, this podcast is about celebrating your wins. And I would like just to say and kick this off by celebrating you and celebrating us on all things good for you, for making and always committing to the time to put this together and looking back at the process that we've been through to do it and looking forward to the future. And also celebrate what all of our listeners and everybody who's committed their time to taking that little bit of extra effort and implementing this into their lives. So I thank you, Amy, and I thank you everybody else, and congratulations.

Brian Bowen. Good job. Thank you.

Thank you.

It's important to say our first and last name occasionally. From what I understand.

Yes, Amy Christianson it is. Good job, Amy Christensen.

Good job, Amy Christensen. You have a list of what you're going to go through, the list of all of our listeners. Okay. Ready? Go.

Yeah. So. And I'm just kidding.

No, it's so great. What a fun little thing that we just. I think you literally said this to me running down the hall between clients, and at one point you're like, hey, let's, we should do a podcast. And you're like, oh, hey, yeah, okay, that sounds great. Let's do it. Ta da. Here we are. This is fun. And I'm excited, like, where it's going to go and having some more guests coming on. But yeah, celebrating our wins. Why do we want to do this?

Well, I just want to say I'm super, super, super passionate about this. And to be honest with you, this has been a big roadblock in my life. And by doing some coaching with a personal development coach and reading and just really stepping back and thinking about things, this has been a big lack of awareness, I guess, on my part, where I have not done this in a very long time. So really about a year and a half ago, maybe going on two years ago, this was more of a breakthrough for me. And so it's been very important and I've been incorporating this into my life. And I got to tell you, it's really helped with some of the self sabotage that I have had in my head sometimes or some, you know, negative talk. And it really kind of empowers me and keeps me going. As an owner of a company and a boss, it's not often that you get told good job, and I don't mean it like that way, but it's true. So now I am kind of ridiculous about doing it. I have dances than I have for certain things. I'll go through my list later because I would like to share some of the funny little examples with everybody. But we can do that later. But it is very, very important to me and it should be. Even though I think that a lot of people have maybe know this, I challenge everybody to take the knowing and oh yeah, I know about this. I know it's important. I challenge you to take that voice and take it from knowing into true action.

Yeah, start being and doing the things and absolutely, it's hard. Like we all know a lot of our things. Like we were just talking about this, how it's nice to reflect on. As we're doing podcasts, we kind of take it in our own homework too and say, oh yeah, you know, I need to reflect on some of that again. And it's easy because we are designed, our human basic design is to look at the next process and look for problems or check for negativity or push yourself. And I think we come from an age group too, where we were being challenged to do better by kind of pointing out the negative. I always think of that show that was out for a little while, that was like a drill sergeant guy. I didn't really watch it, but he yelled at his people and said, what's your major malfunction, maggot? I was just like, wow. And that's what he did. But yeah, you know what I mean? It's like there are some times where maybe some harsh talk is necessary, but I think we get on that a lot and we can become trapped in that negativity. And we're now seeing how actually kind of a balancing out of celebrating your wins is also necessary. I think with today's world where we have so much negative and have so much comparison, it's more important to celebrate those wins and to have those little moments of gratitude and looking back and seeing what you've done. Well, there's a study, of course, you know how I love our studies, but it was a pretty big study. I mean, it was like 12,000 diary entries from 238 employees across seven different companies. So it was pretty decent size. And they found that capturing their small wins each day and kind of looking back at those wins as a group or as from an employee to a team environment, it enhanced their motivation, just simply recording the processes. So it helps kind of boost their awareness and their self confidence. And so even corporations and companies as a whole are looking at how that really helps develop better participation and output and performance at work. So obviously, if it works for a large group of people, I think it works for us in our daily lives as well.

Absolutely. And just to tie a quote in there, because we got to always have a quote with your study. I love it because I love the balance is the more you praise and celebrate your life, the more there is in life to celebrate. Quoted by Oprah Winfrey. So again, like with that company, the more celebration and praise there is, that creates its own momentum. And the more there is to celebrate and the more that it trickles down.

Yeah, like how much do we want to get into the wins every day?

Yeah, the trickle down. There's so many different levels. I think I talked about how for me, celebrating has helps deactivate, if you will, some of that other self talk. Maybe, you know, and maybe smaller words like, God, I wish I'm not where. Where I want to be or I'm not where, you know, it's that kind of pushing forward. But you know, it does, like you said, with the dopamine, it activates the reward center of the brain, which releases dopamine. It prevents you from falling into those mindful negative talks that I mentioned. And I like it too, because in our previous podcast we talked about the reticular activating system and it trains your brain and it trains that filter of your brain to start looking for that stuff so it's really reshaping that filter on how we see things and recognizing celebration and recognizing when to celebrate. So helps the victim status, helps empower you for goals, helps create momentum, helps boost your confidence, gives your life more meaning. Thinking positive again, that reticular activating system which then helps attract more success and then how we see the world. So there's so many, many, many, many, many, many, many, many, many, many, many.

Many, many good things. So many.

Two.

Celebrating your wins. And not just your wins, but the process.

Yes, that's what I want to talk about.

Yeah, so you go, let's go.

Well, I mean, not to cut you off, but I'm glad you're bringing that up because I'm not a supporter of. Everybody gets a trophy for playing. I think we should be okay with not winning. Right. But just the fact that you showed up and did your best and tried hard and you learned from something I think is a win in and of itself. I think we've learned possibly from some examples of previous generations of activities that maybe everybody winning all the time. Yeah, you know what I'm referring to. Like everybody gets a trophy, but you need to celebrate the losses as well. So you're learning from something and we can tie that into the dopamine process of when you make an error and you mess up, the brain recognizes this as something is quote unquote wrong. I think that's a different terminology. I think the brain isn't looking at something wrong. I think the brain is looking at like, hey, this is different than I expected. And this is a surprise. Right. And so you get a little trigger of epinephrine and dopamine and it kind of allows your brain to say, let's do something different. Right. It ties into neuroplasticity. If you mess up, we learn from that and we have to kind of change our process. I mentioned this before in a different podcast of like children who are taught to.

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Not quote unquote win or get it right. They learn from the process of failing or messing up as a win. Like, huh, let's take this information and look at this and see how I can do this differently. Like, this is good. I'm learning from this. If we would just be able to do that more as adults, I think we're going to see a lot more quote, unquote wins even from our failures. Right?

Yeah. As a parent, I just think it's just interesting with kids. Like, we celebrate everything they do. And again, it's the process. I mean, from the time that they start to walk, I mean, it's like, well, you're kind of supposed to do that. So really, I mean, if you look at it like, we celebrate every little thing, right? And the process and which is amazing. And the kids, like, when they fall down or whatever, they get up and like clap and smile and celebrate themselves. And my middle daughter's a soccer player. And so, you know, not only are you cheering and celebrating the offense when they're doing something good, but you're celebrating the defense too. And you're celebrating a good pass.

Right.

Even though it's not a goal, it's like, good pass. That was awesome. Of course, you always have the off parent that's like doing the opposite to the people. But my point is, is, you know, sometimes celebrating, like you said, that's not a win, but it's a defensive maneuver in a way that helps something that maybe didn't happen that could have been a bad thing or just the process of going through it. Like I celebrate when I go to the gym, I actually celebrate just showing up in the parking lot. Like the fact that I made it to the parking lot, I start my celebration there because I know I'm going to get a good workout in. It's just showing up to the parking lot.

Exactly. And you know what, on that note, like, that's a big point in Atomic Habits where he points out that I think it was Atomic Habits where the guy who just wants to lose a little bit of weight, he has quite a bit of weight to lose and he's pretty intimidated. But what he did was just set a small goal of just like I'm just gonna walk in and stand in the gym. I'm just gonna show up for five minutes and he didn't do anything. He just walked in and showed up, stood in the gym for five minutes. And then the next time he like progressed to 10 minutes and he just like took small little steps. But not to say that that's a win, but somehow it does register in your brain as well. I accomplished that. That's a habit I can create. And look, I did this. It wasn't intimidating and this isn't scary and I don't need to avoid it. And I think that there's definitely a chemical reaction that ties into that because, yeah, I can do this.

It's a reward reticular activating system. Once it hits that reward center and the brain starts to recognize that the filters change and it's an achievable goal and. But I think that it's amazing, I mean, I guess, to start identifying things that you might not consider wins or when you should celebrate. So let's throw out some examples just because I think it's good. I actually want to celebrate a client of mine who just got an award for medium sized quilt that she made. And so that's an awesome thing. She. It's her passion to do quilting. And you know, for some people, like, it might not be a bigger thing, but like, when you're passionate about something and you put your time and you put your energy into creating this thing and other people celebrate it, getting that reward is an amazing thing. So cheers to you. You did an amazing job and that's awesome.

And it is like artwork for sure. That's. Oh, God, I can't imagine being that patient.

I can't either. So. Yeah. So whether it is something like that or it is showing up to the parking lot, I, for an example, did a spin class the other day at my house. And when you do it by yourself, sometimes it can be a little more challenging. But I got my girl Sharika on Apple Fitness and she cheers me on. And so I got up and did it. And then after I did it, like, I gave myself. I have like a little front hug that I did. And since we've been talking about this podcast, I've changed and went in more depth with some of my celebrations. So I was like, good job, Brian Bowen, you did it. I know it was hard to get up here and do that spin class, you know, but blah, blah, blah. Or like after yesterday of working with patients, just to reach around and give myself a pat on the back and go. I tried my hardest today and I put it all out there and good job. And, you know, so there's many different ways to celebrate. I have, like, a little happy dance for when I sell a certain product. I have, you know, some more.

So like the Macarena. Do you like the Macarena dance?

I'll do it right now. It's a clap clap, two finger points up, and then a cheers, hands above your head.

That is so organized.

And then I go, woo. I go, woo. Because it's through WooCommerce app.

So it's woo. I love it. You are just such a positive person. But I mean, that's just the perfect example. It's like, not everybody is as positive as we are and not as positive as you are. But even with that, we have to make it an effort. We have to kind of stop. I had to stop recently. I'm getting ready to take on a new venture and put a big investment into something that's a lot for me. And I kind of started going down that fear base of, oh, my gosh, how's this Ana? And you're. Then I started like, oh, you know, just kind of all the critiquing and the criticizing, and then I had to stop and go, whoa, whoa, whoa. Like, wait a second. And you know, I call my, you know, the amygdala. I call it Amy G. That fear center that starts kicking in and I just was like, amy G. No. Like, you gotta stop. Like, look at everything that I have overcome and accomplished. Like, I've had some pretty big challenges in the last year, and I have done some extremely hard work and time investment and just I've made some huge accomplishments in the last year and. And so easy to stop not thinking and reflecting on that. And so I did I call her Amy G. And I had to call her out, say, stop it. You're not going to do that. Look at where you are. Look at what you've done. And even though we're not always celebrating at the moment, looking back and celebrating and looking at what you really have accomplished and what you really have achieved and stopping with comparisonitis, right? Like, we can't look at where Joe down the road is because we don't know, first of all, the whole story, and we don't know the motivation and that kind of thing. Like, with social media and things like that today, it's so easy to look at how people are winning online or whatnot. We don't know their whole story. You've got to look at where you are and where you're going and what you've accomplished to keep that positive, winning, releasing or whatever of chemicals in your body. To say this is what I'm doing, this is where I'm going.

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Well I'm very proud of you and good job for putting Amy G in check.

She's just woo.

And again that's. That's a win and celebrate that, right?

That's right. It was nice to have that.

Yeah, yeah. No, to have that awareness and to be able to like to be able to hear it or feel it.

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Understand it and do something about it. That's awesome. So good job. And I think that we need to, like, not wait for other people to celebrate us or to celebrate the things you do. Start celebrating yourselves and the things you do. And I think that that's one of the things I was doing is just there was nobody else doing. I mean, I'm not saying my mom and, you know, my wife and stuff like that. My kids, even though, you know, it's. It happens. But don't get me wrong, but to just. We don't need to wait for somebody else to recognize and celebrate our wins. We need to recognize and celebrate the process, the wins, the achievements, the milestones. Because we're all practicing in life. Just like my daughter's playing soccer and they go to practice and we cheer them on at practice. We're practicing this thing called life.

Yeah.

And things that you're doing in that practice, we need to stop and celebrate, even if they seem ridiculous. But change up that celebration style. You know, use your first name, use your last name, change what you say, change the tempo, change the tone, and, you know, shake it up for the brain.

Right? And speaking of the brain, you know how I love it? We have to, yes, we're going to have wins, but the difference amount of celebration is different for different reasons. Right? Like, we're not going to, like, have a party every time we don't run over the guy in traffic.

I can't do this.

Look at me. Look at me. No, I didn't hurt anybody today. I mean, I guess you can. That's actually probably a good thing.

Why not?

But my point being, like, if we talk about dopamine, right? You know, I love the brain chemicals and, you know, I love listening to one of my favorite podcasts and geek out on neuroplasticity and dopamine releasing and everything like that. But I didn't know this. I just learned this. But we always talk about dopamine hits. Almost like if you do something, you get this little boost of excitement, right? And it is a little bit like that, but everybody has a baseline of dopamine in their system all the time. So it's kind of like your mood, general mood, and your general motivation. Like, we know some people are super, like, charged up and ready to go and do everything all the time. Let's go and let's get this and let's make this happen. And some people are more of, I'm just going to chill and think about that for a little while. You have different levels of baseline dopamine in your system all the time. And so there's tonic and phasic releases of dopamine that help with your motivation. And that's based around those moments of winning and celebrating. And so what they found is if every time you have a peak of dopamine because of some kind of surge, whether it was something exciting or a win that you're celebrating or an adrenaline rush of something, when you come back down from that peak, your baseline of dopamine actually raises a little bit. And you would think that that's a good thing. But if you continue to do that, what they found is that your brain doesn't recognize the highs and lows, essentially, that you actually have to have more and more intense for some people, and then for everybody in some level, like the intensity of the win or the celebration or the excitement, the adrenaline has to go up to get that peak, to go up high enough because your baseline's slowly rising. Does that make sense?

Mm, totally.

So that's like tying back into, yes, we need to celebrate our wins, but. But at different levels of excitement. And sometimes it's okay to say, well, I'm not going to have a big party for that. I'm just going to recognize, yeah, good job. Like, I'm not going to have this big excitement response to something and then build up to something that you can celebrate because it really changes the effect later of how exciting something is to you and how much of an impact it can be. Like, in memory based, if you celebrate something really exciting, you think about something that you did that was super challenging or super fun, and you're very excited about it. If you talk about it five, 10 years later, you can still get that little bit of energy and that little bit of excitement built up around that moment. Right. But if you were to have that party all the time for every level or that level of excitement for every single thing you did, they're finding that it's more challenging to be excited about things and have that chemical reaction later.

I think it's good. I totally agree. I Think it's good to be. First of all, I'm all about diversification, but also being authentic about it. So now for. And I'm just being goofy here a little bit, but, you know, I'm a male, so I'm not in touch with my feelings, but I've been working hard to become in touch with my feelings. And I say that, you know, jokingly, of course, but not really because it's true. Like, there's certain times where I just, like, you know, and again, I'm just generalizing here a little bit, but where, like, for me, I just didn't really think about exactly connect with how I'm feeling and how to vocalize it. So celebrating authentically has actually helped me express, like, what I'm actually feeling and through my emotions, but in my own privacy, you know what I mean? So, like, be real with yourself in that celebration. But the other benefit of that is it really does help, like, I feel this way and I'm going to say it. So, like, being able to identify that emotion and express it, there's some other benefit to it.

Right? And kind of like what you're talking about there with, like, positive psychology and the miscommunication that happened where you can just fake it till you make it, you actually can't just say positive affirmations to yourself if you don't actually believe some form of it. You can say all day long, but your deeper subconscious level knows whether you know if something is going. So you kind of have to find a way to think positive about and have affirmations that are a little more realistic. And that's why I say, you know, we can get better at celebrating the effort, celebrating the lesson in a failure or a mistake, then you're much more likely to have a positive reinforcement from that. And your brain and your body are going to think of it as a positive and an educational process rather than beating yourself up for not doing something quote, unquote correct.

Yeah. So diversify, Be authentic. And again, going back, I just wanted to say I challenge everybody. You know, some things we talk about, it's when we read a book or we listen to a podcast, we might know it, but this is one I'm like, it's really important. I feel like it's given me so much value that I want you to challenge you to take the knowing into the action. So dive a little deeper. I want you to have a visceral sense of what it feels like and the little things that we do. It could be, you know, again, for her Quilting. The fact that she went and sat at the sewing machine and gave herself that time when she had many other things in the day to do right, that could have taken that time up to making the time to do it right, that's a celebration, that's a recognition of I did it. I actually have never taken my boat out before by myself and I've always wanted to and so I tried to do it last Monday for the first time and I let the day get away from me. So I didn't do it it. And so I did it this Monday and I had to work on the trailer. So I needed the boat off the trailer, but I took it out by myself, launched the boat by myself and I went out on the water and I had like the most amazing, grounding, calming hour and a half that I've had in a long time that was just super chill and meditative. And the fact that I did it like it seems like a ridiculous thing. I didn't like finish a marathon, but I was so happy and proud of myself. And so I did it again on Thursday. Now I'm addicted to it. But again, making the time to actually do it and then doing it right and my boat didn't sink and you know, I made the time the world didn't fall apart and so forth. So even again, it's not a life changing thing. But like if you've made the time to do it, just recognize those things and I challenge you to viscerally feel that and it becomes a good addiction to where your brain is recognizing more and more and it makes you want more and more.

So yeah, I love that. And spending time out on a boat is amazing. So you know, how can we apply these to everyday life? Right? Journaling is a really thing that's been researched and coming up more and more often. And a lot of people will kind of foo foo it. But there's some significant evidence for even just small moments. Like one of the things that I had, I have a friend that I made through Facebook that has since become a good friend. And one of the things we connected on was he keeps track of like little gratitude. It's just three things of gratitude every day. And every now and again he would post them on Facebook. And then he started like a lot of his friends started posting stuff too and they're like, I like this. And it was very inspiring. And then I don't have a gratitude journal. I have a I love journal because I'm a very big feeler. So I started posting every now and again, not every day. And I keep track of my stuff every day, but not online. And so I started sharing I love at least once a week or so. And it was just. It's just fun. It's a nice little way to recognize appreciation and then challenging yourself to look for moments of celebration and something to appreciate. Like we'd said, it's so easy because our brains are designed to recognize trouble and recognize negativity. The gratitude journaling, or just moments of recognition, of wins. And writing those down really helps your brain connect all the pieces. And we can get into a podcast. I'm actually certified in therapy journaling. Ryan, did you know that?

You know what? I just learned that. And I think that's amazing that you are certified in that. And I think we should have a podcast about journaling. I think that there's a lot more to that than what beats the eye. And I am not gonna lie. I am terrible at journaling. I have a journal that my kids got me about being a dad. I have a journal about. I have, like this little control center on my computer where I'm good at putting things down. And it's more like a virtual sticky note of journals, but to sit down and write it in a book. I know how important it is, and I'm not awesome at that. So I would love to have a podcast about that.

Yeah. Yeah. There's a lot of good science behind it and there's some practice about it. You know, I am a certification junkie, but I definitely spent some time on that one, and I feel like it's important. But even if, like I said, you don't have to spend 20 minutes writing your thoughts down. You can just have a note section on your phone where you three things you think of every day for appreciation shows that it makes a positive impact on celebrating your wins, celebrating moments of happiness, and redirecting your day for appreciation.

I love it. I like the physical stuff. I think it's good if people for little action steps they could do is catch it in the moment. I like that. I'm all about the happy dances. It could be whatever self high fives, pats on the back. I literally reach around. I alternate shoulders. So right hand to left shoulder, pat on the back. I'm doing it right now. Good job, Good job.

Good for shoulder range of motion.

Good job. Amy and Russ getting this done this morning and making the time. Good job. So, yeah, little happy dances, little sayings and being like improv on what you say to yourself. Just really. But I, you know, trying to catch it in the moment. So I think looking back on the day and what you've done is awesome. Catching it in the moment's awesome.

Yeah, I think it's a good idea. So what are some ways? Okay, so journaling little happy dances, team recognition. We talked about like if you're working with in a corporate environment, if you can create little moments of that within your team, teaching your coworkers and teammates to have their little moments of recognition and self celebration, but also for each other. It feels nice. Like when somebody tells you, hey, Brian, you know, good job. I really appreciate how you look positively at this. And thanks for inspiring us to do this. Like, find a way to show an appreciation for somebody that you work with or you interact with. Like, maybe you need to tell your spouse thank you for something. It's amazing what that does for not only the person receiving the compliment, but what that actually does for yourself to give a compliment and say something nice to somebody. There's a lot of oxytocin releasing when that happens.

Yeah, absolutely.

Telling people your good things, but keeping little journals or just your day planner. Okay, I totally do these things. Like I definitely am the person that's a list person. And if I needed to, I would go back and say, Amy had her coffee today. Yep. Check. I did that. Woke up today doing good. There's literally that's okay. If it needs to get to that point. It truly does help change your brain and make you feel a little more positive and successful to look back and see what you actually did accomplish. Even if it's a small thing. But you can stack that up over time. Right. So nice to keeping a calendar or journal, even if it's just short notes, you can look back at the last week or month or year and say, what did I get right? What did I learn from messing up? What did I get finished that I started? What did I start that maybe I need to focus on and not look at as a negative? But like, okay, I've started this. I'm taking on a new project. What'd you launch? What kind of relationship things did you strengthen? Right. What did you do within your own home or your friendship that's a positive? And taking little moments to look back and see what you really have achieved and where you're going.

Absolutely. And give yourself the big wins too. Like after, you know, I mean everybody, you know, putting this much energy and working towards something, like, it's great to be able to say, you know what, I'm taking this day off next week and playing A little hooky and I'm going to go for a hike or I'm going to go do X, Y and Z because I deserve it. I've done a great job and I'm gonna celebrate it. Or even a giant vacation. Right? That dream vacation that you want, you know, don't feel guilty about it. So make that a goal too and celebrate with the big stuff. I think the small stuff is super important and you gotta give yourself that big one every now and then too. You know, keep that diverse. Just like again, going back to the levels of celebration. So the smaller stuff and the big stuff.

Yep, absolutely. Find ways you can celebrate the big things and the little things. I like it. We want to celebrate our day. Like, good job. We just finished another podcast. Good job.

And thank you guys. Gonna continue the celebration on. Thank you so much everybody for referring this to other people and sharing these podcasts. I hope that there's always a golden nugget that you get from it. Again, challenge you to take this from knowing into action. It's brought me so much value in my life and continue to want to get more of that. So please share like us. Do the five star thing. If you have something awesome to say, we'd love to see that on Apple or Spotify as well. And thank you, Amy, as always.

Yeah, thank you as always. I always enjoy our day. Honestly, getting up and doing these and then having the rest of the day is always more positive and I already feel like we've got a successful day. So thank you.

All right, thank you. Have an amazing day.

Okay, you too, everybody. Have a wonderful time. Have a wonderful day. And like you said, give us some feedback. Jump on our. Hey, don't we have a link for our podcast on your page on the website for Integrative Health?

Yes, yes, there's a page. Integrative I N T E G R A T I v e healthinc.com there's a link to the podcast up there. There's also going to be. They'll be downloaded on that webpage too. So for people who are technically not as into podcast apps and stuff like that, they'll be available there. And then we should have our page for this podcast up here shortly too. So stay tuned.

We're there to find out more good things. We're going to be expanding a little bit on some side trailers and ideas and suggestions from our listeners and just supplying a little more information. And then like when we make recommendations or like the exercises and links and things will all be contained there and that way, they won't get lost and you don't have to search for them. So join us over there. Integrative Health Inc.com I love it.

Thank you.

All right, thanks Brian. I'll talk to you later. Bye bye. Hey friends, thank you for tuning in to the All Things Good for your Podcast. Please note any information, experiences, ideas or opinions discussed today are for educational and thought provoking purposes only and not intended as medical advice. If anything piqued your curiosity, please consult with your doctor or personal medical professional. And if you're enjoying All Things Good for your podcast, hop on over and leave us a five star review so we can continue delving in and providing great content. Thanks again and we hope you are inspired to stay informed and responsible along your health and wellness journey.

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