STRESS Less in 30 Days with Dr. Tricia Pingel!

Welcome to the show, Tricia.

Thank you. I'm so glad we made this work. It is so good to see you.

Yes. Tricia is on the west coast, so it's hard for me to get her scheduled early. And I'm the early riser and podcaster, so she was able to kind of adjust the schedule a little bit for me. So I appreciate having her on to talk about, you know, the thing that everybody sits in front of me, whether they're having surgery for a facial or breast or body contouring issue. Many people in our very, very busy, fast paced world have a lot of stress, and I'm sure they have a lot of problems with their cortisol and adrenal function. So we're going to dive deep into all that with Dr. Pingle, who that's her jam. So let's begin there.

Absolutely. Yeah. I mean, where do we begin? Cortisol is involved in literally every single thing we do. And I think often it's a chicken and the egg scenario. Right. Which came first, the toxin in the body that caused cortisol dysregulation or cortisol dysregulation that caused, you know, a toxin overload problem. But either way, we have to pay attention to the adrenal glands when we treat anything. When we want to live long, we want to be healthy, they have a hand in our survival and. And it's often overlooked and dismissed. I think one of the main points that is worth diving into is when we say the word stress, I don't think people truly understand what that means. We automatically think an external stressor a divorce, you know, a business problem, the annoying coworker we have to work with. But really our body internally gets stressed, and that is where we need to really focus. External stress causes internal stress, internal stress causes disease. And if we don't start paying attention to the normal function of our body and keeping our stress level low internally and externally, that's where we see problems. And I think it's missed. It's so often dismissed. And it makes me so sad because it's so pivotal in our health.

So one thing that most of my listeners, and if you're an established listener, you know, we talk about Sharp, which is my book, regardless, guarding much of what Dr. Pingles is talking about that underlies what's going on. So a lot of folks who come to see us, Dr. Pingle, we're very selective about who we will engage with. And at this point, I'm pretty old at my career and I want to help People recover extremely well. So everything we do is to prepare people for surgery. Because the number one stressor or cortisol maker in this conversation as me, because I operate on people. So that is always going to make the matter worse. So it's important to get people in the right parasympathetic state, if you want to think of it that way. Or what Dr. Pingle is going to talk about is oxidative stress at the cellular level. We create a lot of stress. So that boils down to our genetics and how we manage toxicity, our toxic burden, which we look at carefully, our gut microbiome, our hormone balance, our food sensitivities, our metabolism and the things emotional, psychological, physical, that we contend with on a day to day basis.

Absolutely. And you know, the surgery stress from meeting you even though you're a very kind and warm soul, that's an acute stress. And if your body is set up well, it can handle that and recover. But you're right, all of these other imbalances that we have internally and the way that we view, even the way that we view the world or we view stressors that are coming in, or the way we view surgery or what we're trying to do does make a difference. Our mindset has a huge, huge part in it. And then also doing all those tests and understanding what the metabolism is of the body, what the oxidative stress load is, what the toxins are, you know, our immune system, our inflammatory response, these are all huge, as you know. So yeah, let's talk about it all.

So when you have somebody, you know, who reaches out to you, who is overwhelmed, fatigued, like what is your, how do you start with them? You know, what's the, the kind of steps that you take to engage with them to help them better understand or make just simple changes. Because although a lot of folks say they may want to come see me, nobody wants to come see me. Nobody wants surgery. No, no, nobody wants surgery. So I have to help the larger audience who secretly stalks me online and listens to me and watches videos. You know, how can we help them make maybe some just behavioral or lifestyle modifications that cost nothing. And I always prioritize sleep, but I'll let you give yours because I know where my passion lies with sleep. I'm a sleep ninja.

I love sleep. I sleep a lot. Like I have an exact bedtime and routine and I wake up, I mean like, and it's great. And I think it's. Of course there's a huge benefit of sleep, but a lot of the People that come to see me can't sleep. So it's. We can say, hey, you need good sleep. And they say, well, hey, Dr. Pingle, I can't sleep. I wake up in the middle of the night, right?

So why do they wake up?

What's that?

Tell me why they wake up. I want to know.

They wake up because they're worrying about surgery. No, just kidding. So when you talk about something very simple, so let's address some of the external stressors and just a different way to look at life in some way, just as a starting point, just because these are things that people can understand and comprehend real quickly, is we always have a choice. With every single decision we make in our life, we have a choice. We have a choice whether we're going to have eggs for breakfast or sugary cereal, right? We always have a choice of whether we're going to overreact to something or not. So simply by starting with every single day, all the choices that you have to make, and making one choice, that may mean giving up coffee in the afternoon so you can sleep well, that may mean in the mornings. Okay, don't freak out. I got mine. It may mean having a sleep routine at night, right? It may mean a simple diet choice. But we have to start by making one small step every day. And I come in my world, I'm introduced to a ton of perfectionists. They're not going to do it till they can do it all well, or they can do everything or they can dive in 100%. My number one objection is, well, I'll start it after Christmas, after the holidays, when things slow down. I'll start my diet at the new year, right? This is what I see all the time. Because when cortisol takes over, people are like, oh, yeah, yeah, I know that's important, but I gotta, I gotta get through this first. When this is over, it will be better. Here's the reality. It never gets any slower. If anything, life gets faster and there's more stuff coming at us. And so honestly, one choice, and I agree, if you are not sleeping, there is no way that you're going to have the energy you need to do anything. There is no way that you're going to take the garbage out. In fact, speaking of toxins, when do we do that? We do that at night while we sleep. It's like having a janitor that comes into your office and takes out the garbage. Imagine they just don't show up. Soon your office is going to smell, right? So. Or your kitchen. I have boys so my whole entire house will smell if the garbage doesn't get taken out. So these are some of the things. We do all of our work in the parasympathetic state and we can dive in a little bit, you know, to what that means. But this parasympathetic state is while you're asleep and you're calm and you're connected. And ironically, when you're calm, you're more focused, you get more done, your body is healthier, it gets rest, it repairs cells, it takes out toxins. We have to be in that state, and we're supposed to be in that state more than 80% of the time. And unfortunately we're not. We're in the state of running from a bear, sympathetic fight or flight, 80% or more of our time. And I truly, truly believe this is why we have so much disease development, because the body is adapting to being in a fight or flight, rather being able to do the job that it was intended to do.

So what I've told the audience is the simplest things I can tell you with certainly are. If you get consistent, whether you say it's a habit change or ritual, whatever you want to call it, I don't care. You have to do certain things. And we know that if you adjust and make these small changes, cumulatively over time you can, you can have a bigger impact and change. So for instance, you know how I am about like wearable stuff for everybody listening. I've. I've worn so many wearables to track sleep, it's. It's a little ridiculous. So I've had a Whoop Strap since 2016. I've had Ultra aura rings which I don't like. I've got an ultra human ring now which is very consistent. I've had the craziest Garmin watch available that supposedly you can track your sleep. And all I can tell you is Just like Dr. Pingle said, you have to pick a time and be consistent if your chronotype, like in the book why We Sleep is a certain way. And I'm not going to give you the chronotypes. Like my body will get me up every day between 4:30 and 5:30, regardless of when I go to bed. So I don't go to bed between 9 and 10 or sometimes like yesterday I went to bed, honestly, a little bit before nine I was just tired and you know, I slept and bam, at 4:30 I was up. I don't need an alarm clock most of the time because I'm up and yeah, so I Stop eating. Now, I'm really restrictive on my last meal because it affects my heart rate variability and my sleep patterns. So if that's too much information for you, you probably should listen even closer now, because women drink fluid too close to their bedtime and they have to get up to pee like an old man. So I'm an old man. I'm 55, and I'm the one who should be getting up in the middle of night to pee due to benign prosthetic hypertrophy. But when I listen to my patients in their 20s and 30s, they're getting up twice a night to go pee, and I'm like, why? What are you doing? So you gotta stop drinking fluids at least a couple hours before bed, whether it's your tea or your wine or whatever garbage you think you should be drinking to go to bed. Because that's not helping you achieve the number of cycles of sleep, the depth of sleep, or the quantity of time needed to Dr. Pingle's point. To take out the trash in your brain. If you don't do that, you're going to wake up with and have brain fog. So I always give people the same talk that I'm sure Dr. Pingle now is going to tell you what you should be doing. I get on people harshly about the whole, like, fluid thing.

Well, and also if you have a cortisol dysregulation. So can I give a little story here? Let's back this up. So if you are in the woods and you're taking a hike and you see a bear, you have a physiological reaction to that bear. It's a fight or flight response, right? Blood pressure goes up your. Divert your energy so that you can run from the bear. If we continuously go on a path, see a bear, we get away from one bear, we see another bear, another bear, another bear and another bear. We start to anticipate a bear, we start to anticipate problems. And this is an anticipatory sympathetic response. It's an anticipatory fight or flight. This is where I see people start to lose sleep. Because the minute they sit down behind a tree and say, oh, I'm going to take a nap, they start to fall asleep. They hear a rustle in the bushes and they're like, oh, what's that? Is that a bear? The bear came from over here. And they start. Their brains start going. Now all the women out there in perimenopause are totally like, yes, I got you. Like, my brain runs all the time. Right? When we go to Sleep. If in the back of our minds, our cortisol saying, hey, there's going to be a bear, there's going to be a bear, pay attention. We don't get into that restful sleep and it also wakes us up. So it may wake us up at 1:00am, 2:00am and then because we're up, we think we have to go to the bathroom. When you find when the cortisol levels come down at night and you're truly in a parasympathetic, most of my patients don't wake up to go to the bathroom anymore. Now granted, I say the same thing about fluid. You got to restrict it because otherwise you're going to force yourself to have to go to the bathroom. But a lot of the reason we wake up isn't because our bladder is full. It's because we're woken up by the bear or the anticipatory bear and we're already up. So we're like, oh, we kind of have to go and we get up and we go to the bathroom. The depth of sleep and the length of sleep is really important. And if we're constantly thinking that something's going to happen, we can't possibly get into that restorative sleep. So I would say that, that waking to pee in the middle of the night has to do with water consumption and also has to do with what is our cortisol rhythm. Are we so up and down with the cortisol throughout a 24 hour period that it is actually waking us and we think it's because we have to use the bathroom. Just another thought on that.

So that's more of like running that program in your brain over and over again. And that's, yeah, we have, yeah, I have no shortage of those folks experiencing that, you know, the, the mindset shift. I mean I tell, you know, each person I'm, I am personally not going to, from a mental health perspective, be able to counsel anybody, you know, effectively. But you know, whether it's therapy with a professional or, or some other self help to help people get and, and achieve a better mindset. Mindset's always paramount. We talk about it and trying to get into a parasympathetic state. Stress is, you know, everywhere, everywhere we go. So it's not going to get easier. How you, how you cope with, manage, you know, self care, I guess you could say nobody's great. That wasn't taught to me by my parents who grew up in the depression. Self care was not part of their, you know, training.

So with power through Right. Power through. Just keep powering through. That's what the environment we were raised in.

Yeah. So that's, you know, if you're, if you're. That's not a good, you know, you know, thought process. But that's how most of us probably, you know, were quote, unquote raised. And now we have influences like, you know, I have to get people away from their phone. So I tell them, like, you got to get off of this screen at, you know, at least an hour before you go to bed, because that's not going to help your cortisol either. If you're just sitting there looking at screens and flipping stuff. I don't know, what is your thing about, like, I don't know, Netflix or watching. Watching tv? I mean.

Yeah. So it's interesting because I always think back to when I was growing up and my parents would go to their office, you know, at 9:00am and they would check voicemails and they would return all the business calls from 9 to 5. And then their phone was turned off and they came home and they checked the answering machine and made a choice whether they were going to make personal call returns. Right. We weren't on our phone taking, checking emails, getting pinged, getting banged, getting this on social media, constantly having this overstimulation to our brain. My biggest concern as a parent is watching this in our children. It absolutely just breaks my heart to see them so overstimulated by technology. Because my concern is being raised in that environment where we're always on, we're always accessible, we're always watching screens, flipping through things. Our attention spans are getting shorter. This is causing a massive change in our adrenal system. And this is going to ultimately cause more toxin holding, it's going to cause more metabolic change as children get older. It actually really concerns me so when it comes to things like Netflix. So I think intention is important. I think if you're bored and you're scrolling through something and just watching screens just to keep yourself entertained for a long period of time, it can have a real detrimental effect. I think there's also some fun though. Like I love to get together with my family, you know, make dinner and we have a movie night. Right. But we're spending time together in a community. So watching a movie together on Netflix in a, in a community environment is very different than me sitting by myself in my room on my phone, you know, scrolling through YouTube and Netflix and just watching stuff just because. Right. So I think intention matters and I think the technology, unfortunately we're Losing a lot of community. And we're losing a lot of connection with each other and connection with ourselves. One of the things that happened to me, long story short, is after losing my parents, very, you know, they were fairly young and going through a lot of grief, I found myself in a real significant depression and it was really hard to get out of. My cortisol levels were all over the place. I wasn't sleeping. I was getting up to pee every night, like five times, right. Which I don't anymore. Yay. And I got to a point where I was like, okay, if I don't do something to reconnect with my soul and my heart, I'm not going to make it like, this isn't going to work for me. I'm too worried about what everyone else is thinking. I'm too worried about where I fit in in the world. And I need to pull it together. And I need to start relying on my friends, to family, asking for help, being present in my life. And that's when I started dancing again. Because when I was a kid, I loved to dance more than anything, like, anything. And so one of my big tips for people is, what did you love to do when you were a kid? So much that it brought you joy, it removed you from all the crap that we deal with every single day and brought you into a place of just unity with your soul and expressing yourself in a way that's so authentic and real. And I started dancing and I walked into a. A hip hop class with teenagers. They were 14 years old, and I'm like, 40. And I walked in there and just was like, you know what? I'm just gonna start dancing again. And I have gone every single week since then. It's been eight years. I now do four hours a week of dance classes. And when I have a stressor, when I feel overloaded, overwhelmed, when I'm scrolling through social media and feeling pressures of others, I now remove myself, turn on some music, and I dance. And I come back real quick to who I am. And in a world of so much technology and so much disconnect through technology, in some respects, we're connected, but we're disconnected. Right? Community. It's really important to remain authentic to who you are, because I do think the less authenticity that you live your life with, the more cortisol is going to be dysregulated because you're always trying to catch up with something that you can't do. There is a level of acceptance that just has to happen because life will happen to Us, and then working with someone such as yourself or me, to try to get the internal stressors, the hormones balance, the nutrition on point, you know, the sleep, wake cycles regulated. It is a game changer when you can combine the mindset of just reconnecting with yourself and your soul with all of these amazing technologies and functional medicine practices that we have to offer. It's a whole nother level. But we have to start with making a choice in mindset. We have to, we have to really dig deep into how we want to live our lives and how we want to present ourselves moving forward. Otherwise you'll just never get there.

I mean, that's a great shout about authenticity that, that seemingly is, you know, and we discuss it internally here and routinely in the groups we're in and with other providers, you know, the portrayal of, of any process that's involving, you know, our patients or friends and family for that matter. I mean, you, I'm sure you get faced with just like I get faced with all the time somebody will text and like, oh, our loved one has cancer. You know, who do, who do we, who can we talk to? And, and then you have to take, obviously time and you want to do that, you know, properly and help, you know, facilitate that. And most people don't and can't from a mindset standpoint. You know, it's not easy for them to cope with those things. And you see all sorts of problems then develop and then all the things that we're talking about then stick out like a sore thumb.

Yeah.

How you ate, what you, you know, how you sleep, what you drink. Do you exercise? Do you not exercise? Can you calm yourself down and, and just be yourself?

Well, yeah, and I think we also live in a world of have to rather than get to. You know, my mom was dying of cancer and she was wasting away, and it was like a month before she passed. And I, I remember she couldn't go to the bathroom by herself. You know, like, I had to carry her to the bathroom. You know, she couldn't eat. You know, it was hard for her to get any food down. You know, she couldn't drive, you know, and at a time when it had moved to the brain, she couldn't communicate well, she couldn't hear. And we spend, you know, all of our days worrying about so much stuff. Here's a practical tip for you. This is what I say for people. When you're worrying about a lot, ask yourself three things. Number one, do you have any control over the outcome? Number two, is it worth your energy to deal with it. And number three, based on those responses, should you take it on? Should you delegate it to someone else or should you let it go? And when you really take assessment of every single thing that we worry about, I mean, I worry about, I have a lot on my plate, right, that comes in at me all the time. And when I ask myself this, I find that 85 to 90% of it gets let go because I have no control over the outcome or it's simply not worth my energy to do it. And ironically, if your answer is yes to both of those, you will find a solution really easily because you have control over the outcome. If you don't, what's the point? You know, And I think we live in this world that we have to do this. We have to go to the grocery store, we have to go pick up our kid, we have to have this meeting, we have to go to the bathroom. How many times have you been in something and you're like, oh man, hold on, I have to go to the bathroom. I mean, we get to, right? It's these little things that we don't always think about and we don't always reflect on that really can make a difference in our whole health picture. And it's a great starting point. Obviously, there's so much more to it and there's so much more growth in health. And every year we up level it a little bit more. Right. Some people may not be ready for the level of technology of an OURA ring or a wearable because they're so focused on how many bears they have that more stimulation into their brain isn't helping. But as they start to let those go, they can start paying attention to what is the quality of my sleep now they can double down on really honing in on those little things that are game changers for their health. But it's really hard when there's a lot of chatter. So we have to get rid of that chatter, right?

The larger group for everybody listening, Dr. Pingle, is highlighting what we talk about, the lowering, if you will, the chatter is, is paramount to having any kind of habitual or ritual that you can change. You know, because if I just tell everybody to do my entire program, of course that's not going to build or foster community or compliance or anything like that. Now, if they've listened to this conversation we've had or if they've, you know, maybe caught the, the shows that we've appeared on or have done with other providers like you, it's a little bit simpler. That they can understand what we're talking about. That's why I never start with anything complicated other than, you know, try to think of it this way. If we can get you sleeping better, then that's an opportunity for you to feel better. That's just, that's a simple behavior mod. You know, that's, that's the way to start. You know, if I start, you know, and I, I tend to tell people from a diet standpoint, just don't drink out of a plastic water bottle around me. It's not a great starter. And then, you know, I'm going to tell you to cut out gluten and cut out dairy except for grass fed butter and ghee. And you know, I'm going to tell you to pay attention to your air quality because it's probably the most underappreciated thing. You're, you're going to be able to adjust and then improve because if you sleep better, if your air quality is better, your food's better and your fluid intake's better, the most important thing it'll improve is your brain.

Oh, yeah, yeah. And learning how to not make decisions out of fear. Right. Which is a stress response. So as soon as we get to that point, good nutrition. I have basically four pillars as well. I have nutrition, movement, because we were born to move, and clear lymphatics and clear toxins supplement for the deficiencies that are found specific to you and mindset. And when you look at all four aspects of that, I see amazing results. You know, and like I said, you can't just do all of them at once. I mean, perfectionists try, but just start with one thing. And what you mentioned, I 100 agree with. And I get people all the time. I swear they want to throw cheese at me. When I say stop eating dairy, they throw. They, they like want to start attacking me with food and throwing food at me. But they do it eventually. But you have to start somewhere. So start with one thing, one meal a day. Start with one meal a day that you do differently. Then when you get good at that, move it to two now three. Right. And just keep progressing your health as you go along and you'll be surprised how fast you actually get to that rather than trying to do everything all at once in a week.

Yeah, it's, you know, one. That's why we just try to make it the hardest thing for everybody listening is a change of behavior. Oh. In the pill shot drug society that we've been brought up in, the hardest thing always is to change the Behavior. So, you know, those. And I, I really, I really worry about the brain health of the young person because of what the stimulus is and the imprinting or the. What they've seen as a way to live, whether it's how they are to consume food. Like, they don't even know what food is.

So no idea.

Yeah, food for everybody. Listening. Doesn't have a label on it. So if you flip something around and has a label on it, it's actually not food that's just processed and it's telling you what's in it. So apples don't have labels. You know, a piece of chicken that's, you know, or fish that you get from the. The counter is measured in pounds. It doesn't have a label. It doesn't need one. And those are. If you just think of it very simple, that's food. And if you drink water, filtered water, we'll just make that stipulation filtered water out of a receptacle that's stainless or glass, that's best. You've made a ton of change just in that small one. You know those steps, like, what is that? Yeah, for sure. A half a minute to say. But you can make those simple changes. And to Dr. Pingle's point, like, dairy is super inflammatory in this country, so there's no reason even to discuss it. It's not even started.

Yeah, I haven't found it help anyone yet. And to be honest, I haven't found alcohol help anyone yet either. You know, I'm not saying that people don't have a glass of wine to celebrate or whatever, but at the same time, I haven't seen any studies that say, yes, alcohol itself is helpful for your body. I see tons of stuff about the grape that's great, you know, but I always love it when they're like, oh, I just have one a day. And that's totally okay. I'm like, well, how's your system? Like, are you like, that's just another toxin being added in? And I think, and that's not to say that we have to never do anything in our lives, have to be totally regimented, but just something to think.

About, you know, so alcohol, you know, I cut it out because it was affecting. I could tell you it affects my heart rate variability every time, almost irregardless of when it's done throughout a day. It affects my sleep.

It affects my sleep every time.

Yeah, that's just, you know, specific, you know, and I can just only use myself and. And you can say that for yourself. So I Just don't.

And.

I haven't because I was getting, I had a, a business commitment and they were trying to, they want to be at a brand me to be a brand ambassador. So they're, you know, ordered some nice wine and everything. And so I will say out of the country, the wine's very different and Europe in general because of the, the use strict requirements on ingredients. There's a lot of ochratoxin and other things placed in wine in the United States which are not ideally suited for my system or probably yours. So I don't and haven't drank wine but at that dinner I did and oh my word, you would have thought I had, you know, drank an entire, you know, liter of wine. I just felt so bad and I thought, man, this is not, this is not how I do things and haven't had a drink since. And you know, my, my wife and I went out to dinner last night. We go to a gluten free, dairy free restaurant that has great mocktails and everybody can like poke fun of me. Put it in the comment. It's, it's cool. But you know, I went home and I, you know, I, we watched a couple things on, on I guess Hulu or something. Then I went to bed and here I am this morning. Been up, you know, working, you know, had a great night of sleep. I feel totally fine. And that's good for me. I mean I'm, I'm totally happy with that. I'm, I'm at peace with that.

Yeah. And I, and this may, I'm sure you'll agree with this, but the cleaner that your body gets and the better that it works, the less it's going to want that type of thing. Right. I just find that because our body just starts to say, oh, you know, it's got all these other toxins cleared out of the body. We're eating well, we're exercising, we're jet and great health. And then when we go to put something like that in, our body says we're not, we're not going to let you do this anymore because it's, it's not helpful to us. And I think that's where some of that progression of really becoming healthy becomes. As we start listening to our body and we start becoming really intuitive to what it's trying to tell us. And then we, it's a lot easier to commit to those lifestyle changes when you really get in tune with your body and allowing it to communicate with you. Right.

Well, I think the, the processing of food kind of goes Hand in hand with this, because the processing has all the sugar added to it to make it more attractive. And your brain then is. Is given that, you know, response, and then you want more of that, so you eat more of those things, and they're really empty. And then alcohol, similarly, although it's just, you know, two carbon fragments, there's a lot of sugar and alcohol. So similarly, you're feeding the same system, except for ethanol is a component of it as well. And so it's not. From a health standpoint, we know that's not going to be good because it affects, you know, our livers. And we'll just. We'll just use that principally as the organ of detoxification. So to your point, like, once you stop doing that, you'll notice differences. The. The kind of desire, if you will, to have that input into the system. Like, I'm somebody who can. If. If you give me a sweet thing, I can binge a sweet thing. I don't crave it, but I can binge it, if that makes sense. Like, I have that type of behavior pattern. Yeah, I don't ever have it. I won't binge it. But if I have a. A drink, I will not typically stop at one. I'll have another and another. Because that's just. Is your nature a behavior pattern? So I don't have one. I'm not going to have another. If I have a mocktail, I'll have another mocktail, which I did last night. I had three. I was like, these are really good. So, you know, it's just more of a. It's not. I don't want to say it's strictly Pavlovian, but it's almost like that when you, hey, the bell ring. I'll have another one. I'm not the first one, but I have another one.

I'm completely the opposite. I'll eat, like, one bite of chocolate and be, like, happy for, like, three weeks. And. Or if I have. I'll have two sips of the drink and be like, okay, I'm good. Thank you. It's weird. My husband's very much like you, so I have to watch him.

That's just a. That's a genetic thing you're wired to do. It's a binging behavior that's in your brain. And so if you. But if you. If he doesn't do it, then you won't ask for another one.

Right.

Or if you just gave him a mocktail. That was good. Yeah. You know, then. And I don't care like, if you want to make fun of me for having a mocktail, that's totally fine.

Oh, I won't make fun of you, but I'd like to have a mocktail with you next time I see you.

Yeah, I mean, that's, you know, and I've, I've done. And people know I would have Mezcal margaritas all the time. And I'm in Texas. I mean, margaritas are like, you know, they're just like a glass of water here.

I mean, they here in Arizona too.

They're just like, it's pretty common. So. And then everywhere I go, everybody knows I typically would have that or some other cocktail. So they're automatically like, putting that into my order and I'm like, no, I'm just going to have a, you know, you know, a sparkling water or something. So I think, you know, obviously, you know, to summarize what Dr. Pingle and I have been discussing, you know, we want you to make healthy changes, adopt healthy practices, prioritize your sleep and the quality of food and quality of fluid, and I hinge onto air quality as a big factor in my patient population and really try to lower your stress with, you know, managing your mindset. And, you know, each of us can do a better job with. I like your example of when you were younger, what you did to or what was your passion when you were younger. Sarah, I'll give you the final word as I've been chatting.

Well, yeah, and I think going to that passion, you know, that's what we lose when we start becoming adults and we get busy and there's just so much going on and so much that we're managing. We forget that we used to love something or that we did something or that there's something that lights us up right? And then we get caught in that cycle of oh, woe is me, or oh, this happened or that happened. So I guess my final word is that one, you don't have to do it perfectly. You just have to do something. So take one action today, every single day towards your ultimate goal and you are absolutely worth the effort to do so and to take the time for yourself to seek out someone to help you really balance your health. I think when we get caught up in that bear cycle, we just constantly feel like we're inundated with everything and that our self care should not be a priority. It will be later. We'll do it later. Today is the day to make one change. And your one change was listening to this podcast. So I'm thrilled about that. There's your one change. You did it for today. Now, tomorrow you do something like that again and just start really thinking about how you might look at the world differently. Reconnect with your joy. As I always say, feel your music, find your joy. Just get into it. Be authentically you. And would love it if you reached out on social media and just said hello to me, just introduced yourself. I'm all about community. I'm all about getting this country well. So say hello. Don't be a stranger.

Let them know all the different platforms and how to find you with your handles so that if this conversation resonates with them, they can reach out to you. Just like you said. Where can they find you?

Well, my website is drpingle.com and everything is linked from there. But I am on Instagram @Doctor Pingle. If you love to have a little joy, see a little dance and a little bit of fun on social media, I'm a good person to follow. I'm also on Facebook @ Dr. Trisha Pingle. YouTube @ Dr. Trisha Pingle. I think I'm also on TikTok. I don't follow that one as much. But seriously, say hello, make a comment. I'm just thrilled that everyone's here today, listening and wanting to take action against their stress. That just makes my day. I'm here to reconnect us with each other and with ourselves.

All right, everybody, thanks for joining me. Dr. Pingle.