#50 - ASK JORGE: "Can you overcome poor sleep by cutting out coffee?", with guest co-host @drweil.

Happy Monday, it is June 8th. Hope you had a great weekend, uh, and I'm so excited for today's show. Uh, today I have a special guest on the show. His name is Dr. Andrew Weil. You may know him from Spontaneous Healing, his book that he wrote, um, many years ago. It was featured on the COVID of Time magazine. Oprah Winfrey has interviewed him numerous times. He's been a dear friend of mine for over 20 years, and today we talk about really how to mitigate stress and chaos, uh, to some degree in our life especially during COVID-19. He gives some incredible tips that I've already started to use since we recorded this. This was last week. And of all things, today's his birthday. So get on social and wish this man a happy 78th birthday because he is a force to be reckoned with. He's truly the leader in integrative medicine. So that's coming up in just a minute. As you know, the Jorge Cruise Show is all about high-performance living for people who don't have time. And the bottom line, today's show more than ever is going to help you work better, reduce pain, improve your memory, sleep, sleep better. We talk a lot about sleep on this interview. And get a flat belly using simple methods. And, um, couldn't be more honored to have Andy Weil on the show today. So with that said, uh, the show is brought to you by Navitas Organic. And this is my trick to really cheating the fast. As you know, I'm a big fan of intermittent fasting, and to do it so you're not starving if you're doing a 16 or 20-hour fast, I'm a big biohacker when it comes to filling up my tummy so I'm not hungry, but still allowing my body to be in that state of autophagy, which is basically a fancy word to say housekeeping. And for the most part, you can use healthy fats and you can use things like fiber that will pass through you. And so I use Navitas Organic chia seeds, 3 tablespoons every single day, to make what I call a flat belly meal, which you just add 3 tablespoons of chia seeds, super simple, 3 tablespoons of avocado oil, 8 ounces of almond milk, and then you can add stevia or monk fruit to taste. I'd rather not use sugar because that'll break your fast. Stir it with a spoon and you'll have an incredible meal that will hold up hunger all day and will not break your fast. It's 30 grams of fiber. Now what's great about this, and the reason I share this with you, is because they have agreed to give all our listeners of the show 30% off at checkout, which is a huge savings. And they have other things like wheatgrass, which I use every day, to maca plants, all these superfoods.

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And finally, we're also brought to you by Joovv. Joovv is a red light therapy company which I have fallen in love with, uh, back when I was living in Malibu and I had my office there, uh, when I was working with a lot of the celebrities like Steve Harvey, Brooke Burke. I'll tell you, red light therapy for me has become since then an everyday ritual that helps me with so many things, including skin, because I want to have good skin. I'm almost 50. I want to minimize fine lines, shall we say, and maximize collagen. This helps do that. This helps with mood if you want to feel good upon rising. And if it's gloomy outside, you've heard of the seasonal disorder issues that people have. Well, this light, it's beautiful. You'll feel like, like a kid again, and you'll feel amazing. It feels like this beautiful light that just shines on you and gives you this incredible radiant energy. And it's incredible. So find out more at their website. They're giving us a free gift on checkout with the promo code Jorge, J-O-R-G-E, simply go to juve.com/jorge. And I'll spell it for you because it's a unique spelling. It's J as in John, O-O-V-E dot com forward slash Jorge. With that said, guys, it is time to get to our interview with Dr. Andrew Weil. I'm so honored to have him on the show today. So please, guys, enjoy this conversation. It's provocative. It may blow your mind. I hope it does. It's a fact, 91% of us have a dangerous amount of belly fat. And it isn't just unsightly. When you have too much belly fat, you're more likely to suffer from aches and pains, low energy, memory loss, and poor sleep, which prevents you from performing your best at work, spending true quality time with your loved ones, and simply enjoying life. The good news is that you can cure belly fat using simple shortcuts I've gathered. Hi, my name is Jorge Cruise, and I'm known as the 8-minute trainer to the world's busiest celebrities. I've been a fitness, nutrition, and life strategist for over 25 years, and you may have seen my work with Oprah Winfrey, Khloe Kardashian, President Clinton, Tyra Banks, Dr. Oz, Tony Robbins, or even Steve Harvey. My passion to find the best science-backed fitness shortcuts has allowed me to write over 30 books and become a multiple New York Times bestselling author with over 9 million books in print. And I know I can help you too. Welcome to the Jorge Cruise Show.

Welcome to the show, guys. I'm so excited to have on today's show a very special person who is literally, in my opinion, one of the top physicians and doctors in the world. He's been on the COVID of Time Magazine many a time. This is one of my favorites. This is from 2005. You guys know him as Dr. Andy Weil or Dr. Weil. He is the leader in integrative and botanical medicine, and he's joining us from his home right now. How are you, Dr. Weil?

I'm good, Jorge. Good to see you.

You're exactly as I envisioned with beautiful books in the background. It looks like a place we could come and read a good book and relax, right? Yes. Well, I can't thank you enough for being on the show today. You know, we really are trying to give people solutions to improve their life, to achieve high performance, high performance living, and you have been the leader of, I mean, I want to say, I mean, they got you, this is many years ago, but you have been doing this now, how many years, Andy? More than 40 years, right?

More than 40 years I have been teaching and saying the same things about health, wellness, medical education.

Now, what would you say your tipping point was? Because I remember you from Oprah, of course, and you've been on that show, but was she the one that kind of— she was the one 20 years ago that had me on the show after my 8 Minutes in the Morning book came out. 2 decades ago, that was 20 years ago. When was that for you? How many years ago were you with Oprah?

I can't remember exactly. It was in the late '80s, early '90s.

Was it?

I had a book called Spontaneous Healing that was a New York Times number 1 bestseller, and that's when I was on the COVID of Time. For the first time.

Wow.

And that book's premise was, I think, so ahead of its time. It was called Spontaneous Healing. For anyone that missed that book, it's still available. Give them the 30 seconds on why.

Very simple idea. It's that the, the body has incredible capability to heal itself and that most people have very little confidence in that. But it's in fact the most wonderful thing about the human organism is that it can maintain equilibrium repair, regenerate, adapt to injury and loss, and we should be honoring that system and taking care of it.

Well, and I'm honored that you're here, Dr. Well, because I feel like you've been in my life for over 20 years. I feel like I met you before my books came out, and I remember how supportive you've been of all my, my many books. And I feel like on today's show, I think what you, you and I were chatting before we, we started about how in today's world a lot of people with COVID-19 are obviously fearful, they are scared, but now it is becoming more so, more of a stress that is manifesting itself in anger and people are, I think, in a place where they are not sure what to do. They are unhappy, shall we say, and I know you have got a lot of incredible insights on how to improve calmness and I think harmony in our life and happiness because I feel like, I mean, I hate to ask you this, but do you feel like in today's 2020, I feel like you are 77 years young and your birthday is coming up next week, right, Dr. Wheel?

Correct.

So, congratulations on that. But for people that may be now in their 40s or 50s, I am going to be 50 next year, and they are just not in a good place. They are unhappy. Let's leave it at that. That covers all forms of unhappiness. What would you say why that is happening? Then give us some of your best thoughts on how we can overcome it.

Well, this is a very strange time for all of us. You know, people are— we're living in a time of great uncertainty. Many people are anxious, angry, stressed. Now, all of that undermines both physical and emotional well-being. And I think it's worth trying to do whatever you can to mitigate that. I have a number of suggestions. One of the main ones that I give people is to try to be cautious about how much attention you give to news, especially television news, which I think is, is designed to make people anxious and angry. And I just observed that the people who are most attentive to that or even addicted to it are the ones who are most angry and anxious. So be very careful about how much news you—

So a news detox. I mean, I know for me, I tell my clients upon rising, you know, use your facilities, do a little exercise, don't focus in on the news, don't even look at email.

Probably also, yeah, that probably also extends to devices in general and social media and so forth, to really set limits to that. Another is to be— make sure that you're getting good rest and sleep. So many people in this society don't get good sleep, either not enough quantity or not enough quality. There can be so many reasons for that. Excessive use of stimulants, particularly coffee, you know, there's a Some people are extremely sensitive to the stimulant effects of coffee, and even 1 cup in the morning is too much, and they're falling asleep in the evening.

So, and even if you give yourself, for example, 8 hours to clear it out of your system before bedtime?

Some people are so sensitive that that will affect that.

Now, you know, no one talks about this, and people are overdosing on caffeine. What is your trick for someone who's not sleeping well if they're going to try cutting out coffee, or what would you say to caffeine in general?

Well, first of all, I think tea is a good alternative, especially green tea. My personal favorite is matcha green tea, the powdered form. Which I think has many health benefits, but the stimulant effect is different from that of coffee, partly because it contains a calming substance called L-theanine that modifies the effect of the caffeine. So that's one thing to be aware of. Another is to— I think it's really important to sleep in complete darkness, not have lights, especially lights from devices on in the bedroom, and quiet as well. Noise interferes with sleep. Make sure you have a comfortable mattress. Some people can't fall asleep because they can't turn their mind off. And I think the solution to that is to practice some form of mindfulness or meditation. As you know, I teach a simple breathing technique called the 4-7-8 breath.

Could you give us a little sample of how would we do it? I'll do it with you.

Let's— let's try it. Basically, it's you breathe in through your nose quietly to a count of 4, hold your breath for a count of 7, and blow air out through your mouth for a count of 8. So it begins, you let all the air out through your mouth. Close your mouth, in through your nose, 2, 3, 4, hold, 2, 3, 4, 5, 6, 7, out, 2, 3, 4, 5, 6, 7, 8. And you repeat that for 4 breath cycles. And that's all. But you've got to practice that at least twice a day. And if you practice that over a few weeks, that becomes a very powerful relaxing technique. And, you know, it is very important to neutralize the harmful effects of stress because, among other things, stress lowers immunity. So at a time when we're concerned about susceptibility to infection, keeping your immune system in good working order is important, and neutralizing stress is part of that.

It's critical. I feel like people are more stressed— just a year ago, people were stressing out, and with COVID and with how people's work has been impacted, and now with so much violence going on just over the weekends, you know, this weekend, I feel like people are really on edge and I feel like if people can learn to sleep, I know for me, I've used things like sleep masks. I'll put that on, I'll use a weighted blanket, I'll use sometimes ocean waves. Do you recommend any of these little extra hacks we can do, Dr. Wachtel?

Sure, I think, you know, all of those are useful. Also, many people use sleep aids, either prescribed or over-the-counter. I do not recommend their use. None of them reproduce natural sleep. They all suppress dreaming. Many of them are addictive and interfere with—

Now tell us, be as specific as you can without naming brands maybe, but what are some things to avoid that, you know, people are trying right now these days?

Well, any of the benzodiazepine, you know, anti-anxiety drugs, sedatives, Benadryl, which is a common ingredient in the over-the-counter ones. These are things you want to stay away from. There are two Natural sleep aids that I think are okay. I don't— I think you should not be dependent on any sleep aids, but if you need something, the first is an herb called valerian, which has been used for centuries. That's the root of a European plant, completely non-toxic, not addictive, doesn't interfere with other— doesn't interact with other sedative drugs. So that's a very easy one. The root has a strong smell, so it's best not to take it in the form of tea or tincture, but in capsules, capsules at bedtime. And the other is melatonin, a neurotransmitter, 2.5 milligrams. I like the under-the-tongue form at bedtime. It has other beneficial effects on health, including strengthening immune function. It has a side effect of increasing vivid dreaming, which most people find pleasant. Some people get nightmares from it and can't use it. But yeah, I have very pleasant dreams from it.

Now, you know, in today's world we hear a lot about these other forms out there, whether it's hemp or cannabis, medical marijuana. I know that's a little on the fringe, but you've been on the fringes for many years.

Well, it's becoming mainstream. Yeah. And it's certainly widely available. The problem with all of these preparations is that there's a great variation in individual response to them. Over the years I've known people who could smoke pot before bedtime and it helps them fall asleep. And other people say it stimulates them and they can't fall asleep. So there's that kind of degree of variability. So you just have to find if one of those products works for you.

And so you test it out, but you would say if it works for you, then that's not something to be scared of.

No, I think they're quite safe, quite safe.

We were concerned 20 years ago. I think we were more conservative in our thinking. We thought of it kind of like moonshine, something very dangerous. But there are, if it works for you, both cannabis, and hemp can be very helpful, correct, Dr. Lee?

Absolutely, yeah.

Well, good.

I think that's important to know and to test it out. What do you think about people that talk about when it comes to reducing anxiety and they can't sleep and they drink alcohol? We know what it does to REM sleep. Can you talk about how, although it may knock you out, where you look like you're sleeping, what would you call this kind of sleep? It's not quality, right?

Well, when I said that the sleep aids don't reproduce natural sleep, You know, alcohol is in that category as well. There is something called sleep architecture, which is the pattern of how brainwaves and brain function changes throughout sleep. There's sort of an initial deep plunge into deep sleep, and then you come up and you're in rapid eye movement sleep with dreaming. And then through the night, there are these cycles of going down and up. The initial one is the deepest. So all of these things, including alcohol, distort that natural sleep architecture. And all of them, including alcohol, suppress dreaming. So not a good thing to be reliant on.

All right. Well, I think—

I'm not against moderate use of alcohol. I think the main piece of advice that I give people is if you're going to drink alcohol, give yourself 2 or 3 alcohol-free days a week and also pay attention to your medical history. For some people, you know, anyone with liver disease or nervous system problems or many women, Even a little bit of alcohol may be too much because of its effects on hormones if you have a history of breast cancer.

And then if anything, would you recommend if they're going to have a glass of wine or two to do it maybe earlier in the day, not as close to bedtime?

Probably. Again, that may be individual and you have to see how that agrees with you. Another one is the timing of eating. You know, many people eat late and that may interfere with good sleep as well.

No, I agree. And you know, one of my, my newest books is on intermittent fasting, eating in a time-restricted window. Can you share some of your thoughts on that, Dr. Weil, about understanding that a lot of us have been told since we were this high that we need, we need to eat all throughout the day and we need snacks and we need to be constantly grazing? Maybe share with us a little bit of your insights, uh, from a conservative point of view, because I know a lot of people think what I, what I prescribe at times is is really out there. But I think more and more people are understanding that autophagy can occur. And I don't know what your thoughts on autophagy are. We haven't had a chance to talk about this, but I would love your insights.

There's a tremendous amount of research now on intermittent fasting, um, suggesting that, you know, it can regulate metabolism and improve insulin sensitivity. Um, I think again, there's— the challenge is to find a schedule of doing it that works for you. Because people do this in all different ways. I interviewed recently Victor Longo, who's one of the main proponents of intermittent fasting. And his method of doing it is that even if you do this just a few days a month, over a year, this has beneficial effects. So I think it's very worth experimenting with.

Very good. For anyone out there that wants to Google search the man you interviewed, what's his name one more time, Dr. Weil?

Victor Longo. L-O-N-G-O.

Wow. And that'll be something you interviewed him for, or a book maybe?

Our center, the University of Arizona, it's called the Andrew Weil Center for Integrative Medicine now. We have a podcast series called Body of Wonder that you can access if you just Google that. And we, one of the interviews was about intermittent fasting with Longo.

I'm going to make sure everyone subscribes to Body of Wonder.

Yes.

Fantastic. Well, I think it's been something that for me has helped me regulate my belly fat. And I thought maybe we could emphasize the importance of a waist circumference that is, how shall we say, well, you want a flat stomach and how belly fat, visceral fat in particular, right, Dr. Wheel, can be very deadly. Because I think a lot of people just measure their weight and that doesn't really take into difference the waist circumference. And it's not so much where— well, it's more not how much you weigh, but where the weight is. And what happens to our body from your many years of study on this, Dr. Well, when you have visceral fat, that deep belly fat that's in our organs, right? What are some of the things we need to be cautious of?

Well, I think this, you know, it does increase insulin resistance and changes metabolism in a way that, you know, leads to further deposition of fat and So I think that is a risk to general health and cardiovascular health in particular. But, you know, I also want to say that I know many people, middle-aged and older, who, no matter what they try to do, cannot reduce their weight or belly fat. And I think for such people, it's more important to work at being as fit as possible. I think it is much better to be fit and fat than to be lean and unfit.

I like that, fit and fat. I would agree that having a small waist is important, but living a lifestyle where you are fit and from thinking fit, the positive thinking to the sleep, to the eating, to the exercise, it is really comprehensive, right, Dr. Wheel? It is a combination of many things, right?

Yes, and we didn't really talk about physical activity, but that is another component of a healthy lifestyle and combating the emotional challenges of this time and regulating weight. So regular, moderate physical activity, very important in this time. For many people, that may be walking, and walking is a very good exercise, and especially it's a way of getting outside and connecting with nature, which I think is also very important for emotional well-being.

What are your thoughts on people that are using— because I teach interval training, you know, when you start slow, it's like a warm-up, 40 seconds, we go up. 40 seconds and then we drop it down. And there's some science— I've been writing for AARP, writing for them as a fitness contributor, and they've talked a lot about how intervals have been shown to improve lifespan, improve longevity and energy. Have you tried that when you do a walk or any kind of exercise where you go from a low heart rate to a high rate and then you kind of alternate, right?

Yeah, I think that can be a very good idea. My main exercise at this point in my life is swimming. Oh, very good. I swim every day. I also, I have 3 dogs who take me for walks.

I like that. Well, and then when you swim, I'm sure they're nearby, but what is your prescription on time? Do you do 30 minutes or an hour? Or do you have any—

I don't time it. You know, I don't time it. It's really like however I feel and when I'm done, you know, I'm breathing hard and my heart beats.

That's fantastic. Well, let's end on this, Dr. Rob, because I feel like with everything you've been saying, with all the stress that's out there, a lot of times the clients I work with especially the high-performance business people or even the celebrities I work with, are under this pressure to push, push, push. COVID-19 has kind of caused everyone, I think, to, to press a reset button. I would think you would agree, right? And we've all had time to reflect. And now I feel like in June, here in California, in San Diego, a lot of things are reopening. I know on the other coast, on the East Coast, not so much yet, but as things are starting to— let's just, let's optimistically say they're getting things back to normal. What are your best tips for people now that we're living in this COVID-19 world to just stay safe? Because as much as there's stress, this virus can be there for the next— how many more years? It can be there for a while, right?

Yes, I think we have to be careful. I think we should still practice social distancing. I think we should wash our hands frequently. You know, wear masks when appropriate. And by the way, you know, I hear all this argument about wearing masks. You wear masks out of respect for other people. You know, it may be doing something for you, but mostly it's protecting other people from aerosolized droplets that are coming from you. But, you know, obviously things are beginning to open up. My guess is that a lot of the changes that have happened during this time are going to be permanent. You know, I bet you many people are going to continue to work from home. I think there'll be far more virtual meetings like we're talking right now. And rather than traveling to a meeting, you know, you will do this kind of, you know, video conferencing. So it'll be very interesting to see how life changes as a result of this period.

Now, if anyone, you're the one person I can maybe get some insight on this. I've heard, I've been reading some blogs about the the reason COVID-19 was so strong in China and places like New York. And there's some information that our cell phones— and I don't know if you've read this— create a bit of a radiation that with G5 sometimes get pushed further. Do you think there's some truth to that about radiation from our devices and cell towers?

I'm skeptical about that, Jorge. I think that the virus could spread very easily without any of that. I think New York provided a perfect place because the population density is so high.

Yeah.

And also, we just were so poorly prepared for this. You know, we had, we had months to see what was coming and we didn't put the measures in place to have testing and, and being able to track patients and to have personal protective gear and all that. We just really failed. So I hope this will be a wake-up call and a practice because there could be pandemics like this in the future, probably will be. They could be worse. And we should really know how to be better prepared for the future.

And for people that are in a bit of denial that this is not going to go back to normal right away, that we're going to be wearing masks out of honoring others and being cautious of our hands and knowing that we're going to be working remote, and people may be saying, "I'm just going to jump on an airplane," but for those people that are a bit in denial that this is a new beginning, I mean, how do we embrace this positively? Because I feel like you're absolutely right that The world has changed. And because even if you think about it, right, Dr. Well, walk us through this just for a moment. If there was a vaccine, there are people that aren't going to take the vaccine. And so the world still can't be 100% safe. And things like this, if we look to the past, I mean, could this be something that affects us more than 2 or 3 years from now? Could it be a decade?

Well, I mean, I don't know. The chances are that this cycle will subside. You know, maybe COVID-19 will persist. Persist and be something like the seasonal flu. Uh, but I, you know, we may have a second wave of it in the fall, but probably it will then stabilize and hopefully there'll be enough people that will be immune that, yeah, the virus will spread less easily. But I think we are at great risk for another pandemic of this sort, you know, maybe from a bad, a bad flu that will come around in the future. I mean, it has happened in the past throughout history. It is likely to happen again, and we should really, as I say, have our ducks in a row this next time around.

Well, I agree, and I think you're an incredible source for this. Can you share with everyone how they can get in touch with you on the web, on social media?

My website is drweil.com. That's D-R-W-E-I-L dot com. There's a great deal of information there. You can also go to the University of Arizona Center for Integrative Medicine site, and that's integrativemedicine.arizona.edu. I also, I mentioned matcha green tea. I have founded a company called Matcha Kari, and the URL is matcha.com. Oh, fantastic.

Is this something new?

Yeah, relatively new. And we import, I think, some of the best matcha that's available here. So that's something you might look at as well. And then of course, all my books are available and have a great deal of information. For people.

Now I know you've written a few books. How many total would you say, Dr. Will? Do you know?

I think there's something like probably 14 or 15.

Holy smokes. What would you say for someone in this window of time should be their first read if they're brand new to you? What's the book you would say?

Maybe 8 Weeks to Optimum Health, which is a step-by-step program for really cleaning up your lifestyle.

Yep. And I'll add this, once they open up again, you know, my, one of my favorite restaurants is True Food.

True Food Kitchen, yes. I actually, I ate at the one in Scottsdale on Friday. That's the first time I've been out up and about and going to a restaurant, you know, they had people seated at a safe distance apart and waiters were wearing masks. The menu is much more limited, but you know, I hope that these will all open again soon. And you know, it's wonderful food. That's basically—

Absolutely. Now indulge us for a minute as we leave here with what True Foods is, because I've had the honor of cooking with you, the one in San Diego. I've been to all of them. I mean, they're fabulous. They're, it's a collaboration you did, and it's really a way to bring your type of anti-inflammation anti-inflammatory diet.

Anti-inflammatory, yes, right.

For the world. Give us a minute on this because I think some people may not know what True Foods is and tell us what that's like.

Well, it's delicious food that happens to be healthy. So it's food that's very beautiful, tasty, and conforms to cutting-edge principles of nutrition. And there's something for everyone there, for meat eaters, for vegetarians, for gluten-free people, everything made from scratch, very high quality ingredients. And it's just terrific. I mean, it's— there are people that eat there, you know, many times a week.

What are the big cities that you have them and where are they coming to in the future, you think?

Geez, we have over 30 now, I think. Wow. There we have a number in California, in Santa Monica, Pasadena, in Newport Beach, in San Diego there's 2. We have restaurants in Phoenix, Scottsdale, in Denver, in Chicago, in Atlanta, and several in the Washington, D.C. area, and a number in Florida. Florida, Texas, Atlanta.

New York City yet or not yet?

We're near. We're opening one on Long Island and one in northern New Jersey, and we intend to open one in Manhattan. So we actually had a site there and lost it. So right now, as you can imagine, everything's on hold, but, you know, I hope we'll be opening, opening soon.

Well, that's some of the best food and, and really the way to enjoy life, but to eat the best Best Foods, and so thank you for that. Thank you again for all your time and for always keeping us a step ahead of everything. I think on today's conversation, I think today we got to just know that we have to have a little patience with what's going on. How would you end this on a positive note for anyone out there that is experiencing this kind of stress in their life? To just take a breath, literally to breathe.

Yeah, take a breath. Really practice that simple 4-7-8 breathing. Breathing technique. It's so time efficient, costs nothing, no equipment, and has wonderful effects.

I love it.

Well, thank you so much, Dr. Well, for your time. I send you all my best peace and purpose from San Diego, and I can't wait to see you at True Food soon, hopefully.

Okay, Jorge, bye-bye.

Now, if you have a minute more, listen in. I want to invite you to join my Jorge Cruise Report. Comes out on Fridays, my favorite day of the week. Uh, and it's a good time to take this with you. It's a short little email that I send out on Fridays with 5 bullets that'll give you my best insights from the week on everything from an app to a website to a product I'm using to, uh, any kind of shortcut. And, you know, it's really my best shortcuts of the week. So if you want that, it's totally free.

All you have to do is go to my website, go to jorgecruise.com/friday.

Sign up, it's totally free. Tell your friends, family, sign up. We have over a quarter of a million people that have signed up for this, and it's something I really pride myself on keeping short. As you know, I'm the 8-Minute Life Strategist, so I'm not going to go long. I'm going to keep things short for you but effective and efficient, and you can do a lot in just, you know, in a short period of time. You know that that's what I'm all about. So again, the website is jorgecruise.com. Cruise.com. I'll spell it for you, it's j-o-r-g-e-c-r-u-i-s-e.com/friday, plural Friday. All right, check it out, it's there, it's free. I look forward to, uh, seeing you soon, and I'll see you on Fridays as well. All right, take good care. Peace and purpose.