FULFILLMENT – Peak Performance – Brain Training and Longevity

The following transcription was from the Bulletproof Youtube channel. Here is the https://www.youtube.com/watch?v=dzsJ61HJ0Vg

Peter Boulden
0:00:00
Hey everybody, welcome back to part four of the peak performance on the Bulletproof Dental Practice Podcast. If you're just tuning in now, my name is Peter Bolden and I am the co-host alongside with my partner, Dr. Craig Spodak in Delray Beach, Florida. And with 45 years of combined experience in seven locations between us, our mission is to create life-changing impact for entrepreneurial dentists through our Bulletproof pathway. pathway and that goes from starting at vision all the way through the process of financial education and wealth. Again this is part four, so far we've gone over in the buckets of what I'm putting this in. This is a non-dental series or bonus part of the Bulletproof Dental Practice Podcast and we're just going over peak performance because I care about you as a human, as a body. And I think it's interesting because many people seek me out, like I've said on previous pods, either for dentistry, of course, the business of dentistry, marketing, things like that, cryptocurrency, but also biohacking. So I think sharing is caring. And I wanted to, excuse that if you heard that loud thunder here in Atlanta, but I think sharing is caring. And I'm fascinated by a lot of this stuff. So I put together this kind of a short, I wanted to do kind of a short series where I'm breaking down what I think is the key buckets of what you should be looking at for peak performance and using your body because we only get one. We get one and we get one ticket in this world. So without further ado, I will move into the last two buckets of this series or this bonus series, which is talking about brain training or enhancing brain function or using your brain to the best advantage. And then talking about longevity or increasing the longevity of your lifespan and creating quality years. I think in our lifetimes, I think 100 will be the new 60 or 60 will be the new 100, however you're supposed to say it, but I think 100 is going to be no problem. Science and data and big data and computing and AI, they are all converging to help us, but we have to take advantage of that technology and use it to our advantage, but I don't think that seeing people that are 100 years plus is going to be crazy by the time we're into that range of our lives. So and again I'm 46 years old and I think if you're born today like our children that there's going to be something that you're going to reach and I'll talk about this later but there's something called escape velocity where science gains you a year for every year that you're on earth and it just keeps enhancing the longevity of your body through quality quality years, not just becoming your brain on a petri dish, but you know what I'm trying to say, a beaker, something like that. You've seen that in science movies, but that's not the point. It's increasing lifespan with quality years, being able to still run and move and think and discuss and convert, all the things. So without further ado, I'm going to jump right back into train your brain. This is one of my favorite things and I spoke about the bulletproof coffee stuff and adding nootropics there, but I think nootropics are awesome and you can definitely tell when you are on them. Some of the most simple and basic ones are ginseng and things like that, but you don't really see a difference. I got involved with looking at nootropics, I think maybe through Ben Greenfield or maybe even the movie that, what is the movie called, Limitless with Bradley Cooper, right? When that pill, the pill that they're actually describing is a pill called modafinil in that. And so it's a prescription drug designed for people who are narcoleptic, but I know some people who have it because of their schedule or whatnot, but it does kind of act like different than Adderall and that it doesn't it doesn't It doesn't give you that kind of jitters You know Adderall is a methamphetamine and obviously by prescription only same with modafinil, so I'm not advocating anything other than That to expose you to what some of the nootropic is something that really just opens up and enhances the quality of your thinking, the clarity, the understanding, just makes you feel mentally more stable. And like I said, one of the easiest things is a mushroom mix. And you can Google this on Amazon. It's like shiaga mushrooms and lion head and things like that. They make mushroom mixes and you can just add them or augment them to your coffee. And it's a pretty thing. You just put a scoop in, you really can't taste it. It actually kind of tastes like coffee if you just ever taste it as a whole. But mushroom mix is, you know, there's powers beyond being a nootropic. You know, there's some anti-cancer, anti-viral, anti-fungal, things like that. But mushroom mixes are something to just add to coffee or you know, some people just drink it as kind of like a tea. Nicotine is, I'm not advocating that someone starts smoking by any means. I'm just talking about nootropics as a whole. Nicotine is a very powerful nootropic. Some people utilize the gum for that. And again, if you're a dentist, I'm not advocating either one of those. My purpose here today is to discuss what a nootropic is. There are some underground nootropics that Ben Greenfield talks about. I'm going to close down some of these. There are some things that are regulated or kind of off-grid. I am a fan of Ben Greenfield. I think he's a good biohacker. His podcast is pretty fascinating. Sometimes he goes off the deep end a little bit. He's actually been on the Bulletproof Dental Practice podcast, believe it or not. So if you don't know who Ben Greenfield is, I think he's the biggest fitness pod in the world. But sometimes he does some crazy stuff like he injects stem cells into his you know what. I've seen him do IV push NAD which I've done but not through a push because it's super intense. I've done it through an IV bag. But anyway, he talks about in this article here, so if you're listening you can just Google Ben Greenfield, but this article is called Boost Your Brain Power with these four underground highly effective nootropic compounds that most people don't know about. And it's just kind of fascinating to see that some of the things that are available and out there and a lot of people, believe it or not, people in Silicon Valley were notorious for taking modafinil and I think that's where the movie Limitless came from because they were able to get quality, quality time and output from their brain without having kind of habit forming stuff like Adderall. Some of those can be habit forming. But as we all know, in college a lot of people used Adderall, even back in the day when I was in college a hundred years ago, people were using Adderall right around test time to study because it just created this like blinders on. So a nootropic is essentially just a brain enhancing thing. Some of them are natural, some of them are not, but there is a whole science around this. So I'm not saying train your brain through nootropics, but I think it's a really interesting thing. A lot of people ask me about it, so I felt I wanted to just discuss it a little bit. There's another idea I got, the next idea I have in this train your brain is something called luminosity. I got this idea from Rob Dyrdek. Rob Dyrdek was the, I don't know if most of you know him, he had the show on MTV where the bloopers, why am I drawing a blank? Anyway, he started DC Shoes, he is quite the businessman. I've listened to tons of his. He is one of the most shocking people I've ever listened to in a pod. He was on the pod, my first million, and I just listened to him and I couldn't believe how sharp he was. I kind of put him in the category of this skater dude, but I couldn't imagine, I couldn't believe how smart and his business acumen was just off the charts. So there's no question why he's so successful because he's put in the hard work. One of the things he said, though, is he said, look, first thing I do in the morning, I don't start out and just like jump into emails. He's like, I warm my brain up, right? This neuroplasticity, I use this app called Luminosity, and it's basically, you just play games. And it's a good way to kind of wake your brain up, as opposed to you just going into almost like flight or fight with your email, which it can do that. You can jack your cortisol levels up right off the gate if you're just going right into emails, and who knows what you're gonna read right in the morning. So he uses luminosity in the morning to just kind of play games and get his brain warmed up. No different than if you were going to go start sprinting for the day. You would warm up and take a couple of warm up laps. The brain is probably no different in that aspect. So it's a cool thing. I use it. I have a subscription. I like it. It looks like you're playing games, but it's one of the first things I do in the morning just as kind of a warm up. And I do feel like there's better output because of that warm up, right, as opposed to jumping right in and almost going by cortisol or epinephrine kind of right out of the gate. Another way I think for training your brain, I'm a big fan of Dan Sullivan. He's part of the Genius Network and things like that, but Dan is a coach to thousands. I think he's coached 30,000 entrepreneurs. He's one of the most famous entrepreneurial coaches because he breaks things down so simply. One of the things he says is he has off days, he has buffer days, and he has peak days. Rest days I should say. That actually should say rest. It's off days, buffer days. No, it should say peak. My apologies. So obviously in off days you need to completely tune out. You need to not be doing anything. For most of us that's on a Saturday and Sunday. So those are good off days. Buffer days usually consist of you prepping what you're needing to do. Things that you can kind of do real mundane that are prepping you for the peak days. Because so much of what we do, 20% of our efforts usually produce 80% of our results. It's Pareto's principle. I think our efforts and what we do in life, I think that proto-principle prevails in a lot of things. So finding your time where you're most productive, finding your days and using that, like as Naval says, you want to train, you want to sprint, you want to rest, and then you want to reassess what you've done. No different than saying basically you want to have off days, buffer days, and then peak days. But stress, stressing yourself and hard days, and then resting equals growth. So just like the reason we don't go to the gym every single day expecting there to be results every single day of muscle because in muscle training as you all know you're breaking down the muscle and then you're allowing it to heal and what it heals in it gets bigger and stronger no different right so allow yourself the capacity don't just go seven days a week and say things like I'll sleep when I'm dead and you know all this hustle hustle hustle till we die kind of thing that is that is ignorant in my opinion and I used to be a fan of that stuff because I we used to say I will outwork you I will do this now kind of like kind of like the philosophy, if you want to have a wood chopping fight and I'm going to fight someone who has tons of muscles, I'm going to not fight competition, I'm going to sit there and sharpen the axe for the lion's share of the time that's given. So it's working smarter not harder and working in bursts, not just thinking that you can consistently have the same output. Another thing is don't force your flow for innovation. There are times when you're going to find you being innovative and creative and a visionary and there are times when you cannot just schedule that in your day. Like here's my thinking time because it might not strike you at that time. I always say that sometimes in motion you get that whether through walking or working out or driving you get those ideas and be sure to kind of capture that and write them down and don't expect them to come back and revisit your brain. Sometimes they're fleeting thoughts. But again, I think I see so many people trying to schedule time for masterminding or clarity or whatever and you just might not be in that mindset. So if you're not, it's like the adage is like people who write a book, right? They try to, sometimes they are just in flow and the words are just spewing out of their brain onto the paper. Other times they get in there and it's like, hey, I allotted 11 to 2 to write this book and nothing's coming out. That's when you just kind of take a rap and give yourself some grace and try again another time or wait because the creativity may strike you at a different time. If that doesn't work, then just do some nootropics. But I'm kidding, obviously. Okay, stop what you're doing. The Bulletproof Summit is coming at you June 3rd and 4th at the Grand Hyatt in Nashville. The Grand Hyatt is located in the Gulch, which as most of you know is the best area of NashVegas. So we'll be featuring new, never done before Bulletproof tracks for doctors, teen, and

Peter Boulden
0:13:31
hygienists.

Peter Boulden
0:13:32
There's going to be some VIP tickets available. But book by May 2nd and you can receive some group discounts for your team. Prices will also go up for the last 50 tickets. And tickets are already half gone for this event and it will sell out like all previous years. This is the biggest no-brainer in dentistry. If you want to elevate yourself, your team, and your practice, check it out. Bulletproofsummit.com. See you there. The last thing is, like I just mentioned, doing work in spurts, chunks of time. Don't expect yourself to be able to do eight hours of work. Do your hardest work in chunks of time. Sixty to ninety minutes is about all you can do. It's about all you can do at blocks of time. And then allow yourself, even throughout the day, to kind of do some mindless things like check email or look at news or whatever. The last thing is, especially with news, right, is be careful of the media that you are consuming, whether that's Instagram, whether that's news media, and consider the source because it's a tape player. Like my mom has said, and my mom actually listens to the pod, which my parents listen to the pod, which sometimes when they say, hey, when you said this, I'm like, oh my gosh, I can't believe you guys listened. I thought it was only for dentists. But my mom used to say, be careful of the things that you put into your brain. It's a tape recorder. Be careful of the things you say to yourself. It's a tape recorder and your mind is going to listen. So be careful of your media consumption, right? What you're listening to, what you're consuming, whether that's blogs, movies, whatever, Instagram, Facebook. And find something that's a little more stimulating where you're not caught up in, you know, keyboard warrior wars with someone who you'll never meet or care about on social media. Find ways to serve yourself, stimulate your brain, stimulate your mind, stimulate your relationships and feed your brain and your mind and your thoughts good shit. Not things that are designed to keep you watching. If it reads, it bleeds. That's the way news is designed to be. Scary, creating that visceral response from us, so being scary. primal things we want to make sure we're doing is thrive and survive. I think the news sources prey on that because they want us to be like, holy shit, the sky is falling, I better just sit here all day long and watch the news. They've got ads to sell. So moving on from that, that is training your brain. The last thing is something that I think I'm just really interested in and I don't know and again it's longevity. I'm interested in longevity not from a narcissism standpoint but I think that look if I get to meet my kids, if I get to meet my great-grandkids and I have the ability to do so because I was paying attention to what science could offer and I was a you know a young Thundercat hundred-year-old because I was paying attention to science like that'd be awesome. What I don't want to do is get to being 70 and saying, oh shit, I should have done all these things, and if I could have, I could have had 30 years if I had just been paying attention. So I don't want to live a life of regret when I know, I love my life, I love the people in my life, I love all the things, and so if I can extend that, let's do that. So longevity, I think, and Peter Diamandis says this, he says, at the end of the spectrum, you see life as short and precious when you're kind of at the tail end. You'll consider yourself lucky if you make it to age 75. On the other end, now we have another group that's focused on making it the 100-year-old, the new 60. And you see aging as a disease. You actively track breakthroughs in biotech through like gene therapies and CRISPR and cellular medicines that have the potential to slow or even reverse aging. And things like, I mentioned in some of the testing, like the gallery test, that's a new test that you can be looking for cancers that can potentially take you out. But there's other things in terms of longevity. In diet, so there are a couple of things that I will talk about in longevity. Again, I think this is one of the most interesting components of biohacking. And there's basically, I'm going to start going through the list of what I think. I think if you're going to do nothing more than just intermittent fasting, it has been proven and here is a link that's going over the link of basically scientists identify how many hours to eat to optimize longevity. And again, that has to do with kind of shortening the feeding window, and it's really an insulin response. So there's definitely science to this. They've studied rats, they've studied humans, but the humans are not conclusive enough because obviously the longevity thing, that's hard to do. This is kind of newer research, but intermittent fasting is, there is consensus among the medical community that shortening that window, that feeding window from, let's call it, shortening it from 16 hours, if you're getting 8 hours of sleep, down to 7, that there are longevity effects that happen through glucose control and things not being spiked and ramped up and hormones and all these things and just wearing your organs down. There is genuine science to longevity with it. So the simplest hack, I did a talk once on all this stuff to a group of men and I said, look, if you're not taking away any of these crazy stem cells and gallery tests and nootropics, if you take away nothing, just try to intermittent fast. Again we spoke about heavy weights and that having stronger muscles is linked to living longer. There was a link there that I kind of linked on that study that showed that. There are things, you know, David Sinclair, there's a gentleman named David Sinclair and he is kind of one of the most foremost experts in longevity. And really, it's around his science in resveratrol and NMN. And these are two molecules that work synergistically and they were basically work on a mitochondrial function. You remember from the Krebs cycle, NAD, and as it gives it is a donor, all these things. But basically what he's found is that it increases and I can't go into all the science because I don't understand it, but it is pretty much out there all the place. So Google David Sinclair and NMN. I think I actually have a good article here that kind of talks about, actually it's a YouTube video. So he is, pardon me, he talks about NMN, resveratrol, metformin, things like that in this podcast. But get on YouTube and start listening to some of his discussions because I think he's obviously a genius. I think he's almost close to six years old and he looks like he's 30. So something he's doing is working. Maybe he just got gifted with good genes. But there is some science if you're into kind of longevity of taking NMN. And there's something else that I didn't put on this sheet that I should have that is something called Fisetin. And he talks about Fisetin here and there. But if you look at aging as an inflammatory process, right, as a disease. And all diseases are inflammatory process. But if you look at aging as an inflammatory process, there's something in our bodies called senescent cells. And basically senescent cells are cells that kind of refuse to die. They just get old and toxic and they just don't get, they just basically don't decompose. And so, Fisetin is this compound that you can ingest which helps clear senescent cells. And there is some cool science around that. You can ingest this. It's a liposomal, fisetin carrier. Lots of things are liposomal to ingest because our GI simply just eradicates a lot of stuff through the acids. But the oils, the liposomes, protect them. But fisetin is a really cool thing. It's fisetin and quercetin, it's called. Q-U-E-C-T-I-N, I believe. But fisetin has proved to be more effective. It's called a bump and run or hit and run technique where you take it for three or four days, a dosage three or four days a month, basically as a cleansing process to get rid of senescent cells because science is now finding out there is some inflammation associated with aging which then creates a cascade of more inflammation. So potentially that is the aging process. I'm not saying that Fisetin is the fountain of youth, but I am saying that there are probably a lot of things that are contributing to that that you can at least slow. And that is the goal, to slow or even reverse as Peter Diamandis says. There's some other harder core things like Rampamycin, and there's a guy that I watch on YouTube, I pretty much only watch YouTube, it's almost embarrassing. People will come in and I don't even know why I have cable anymore, but I watch these things on biohacking or cryptocurrency or dentistry or marketing or whatever, or cars, whatever it may be. But this guy named Dr. Bradley Stanfield, I think he's down in Australia, but I would subscribe to his channel and he talks about my longevity predictions for 2022. So he talks about rampant myosin a lot, he talks about metformin, and some of these things for you or me, the risk might not be worth the reward, it might not be that important. But at least it's really interesting. If you're at all interested in it, look at that podcast with him. It's called My Longevity Predictions 2022 by Dr. Bradley Stanfield. He's going to go over some of that stuff. I spoke of Fisetin, I spoke of the gallery test and the testing component of peak performance. And the gallery test is now just science is now, you know, is constantly advancing and making our lives better. And the gallery test is new technology that uses computers and testing and AI and whatever to get to look for about 50 plus cancers through a simple blood draw. And I had this done because there were some concerns in my life and now, you know, I think tests like this are great for finding out and alleviating some anxiety that may be existing in your mind. Related to that, like I said, I had deep level testing because I was told I had Crohn's disease back in the day. I said, look, if I can find out more and it can alleviate some of my thinking, then I'm going to do that. Yes, some of it is expensive, but golly, you get one body, one life, one ticket, whatever you want to make, you see. The best investment as you've always seen is make an investment in yourself. And usually when people use that adage, they're talking about like, I'm going to go to this continuing education or I'm going to go to this, I'm going to invest in me in nice clothes. But like, the apex of that should be your health because health is wealth as we all know. A lot of times we only use what's in our plan or we blow off the physical that we should have had and I'm guilty of it as well. But so I think that's a baseline where you're doing testing and things like that and then getting into biohacking and longevity and enhancing what you have is a whole different level. One thing I think that's worth mentioning is obviously we all know what stem cells are. There is stem cell therapy is controversial here in the United States, but there are many other places doing it. Tony Robbins talks about this a lot in his book on Life Force. I think Antigua is trying to be in Panama are becoming kind of universally known as the epicenter for doing some of these therapies using, and again, I'm not gonna go into the science of knowing all of it, but it's cord blood and things like that. I went in a different direction and had my own stem cells, because we know that biologically, they are not gonna be in conflict, there's not gonna be an autoimmune response or an immune response to anything that's injected from that. As Tony talks about, he had a kind of a cytokine response when he went and had something addressed for his shoulder, which fixed it, but he had kind of a cytokine response. But with your own stem cells, obviously, you're not going to have that response. So, I think it was three and a half years ago, I went and had stem cells harvested from my iliac crest of my hip, you know, and I was awake. I didn't have to be sedated. It wasn't the most pleasant thing in the world, right? Having instruments go in and break that cortical plate in just a small little thing and then suck out stem cells. It's crazy, right? So when I tell people this, they're like, what is wrong with you? Why would you do that? To me, I look at it like an insurance policy. I don't know one day what I'm gonna use it for, but let's just say, hypothetically, in 10 to 15 years from now, or even, you know, I think science is already there now, believe it or not, where we're gonna have 3D biological printers where if my liver fails, I'm going to be able to insert new stem cells and because I have my genome mapped, you know, it's genetically identical, I know this, and be able to print a new organ or print some kind of therapy. But I didn't want to again be 60 because your stem cells are locked cryogenically from wherever you harvest them and just the same reason a lot of us when we have children we are getting their stem and we're getting their tissue and stem cells from the umbilical cord. Same kind of philosophy. They will be lucky because they will have this kind of forever being able to use zero year old, one day old if you will, stem cells. I had to wait. I had to because I missed out on that opportunity, they didn't have that technology when I was born, I missed out on it. So I was able to take the next best thing when I was able to take advantage of it or found out about it which was age 38. So my stem cells are 38 years old. I said 3 and a half years but it doesn't make sense. So no, no, so actually it would be 42 I had it taken. But they are cryogenically frozen at that point. And again, I look at it like an insurance company and I've used it through this company called Forever Labs. And you can log in and look, I've actually had this guy on our podcast a long, long time ago as well. And it's basically banking your own STEM. And so why would you do that? I'm not going to read the website and go over it. I do have a code in case anyone is interested in doing it. It doesn't take long and it's not tremendously expensive. I think the pricing is actually on this page. But you can get like $500 off or $250 off if you use the code PB597 which they had in my portal. So I figured I'd go ahead and tell you all. Because I actually looked at the age of my STEM today in preparation for this call. And that is it. Let me make sure I don't have anything else to talk about. Oh there's the books, here's a great article that I think if you're into longevity, Peter Diamandis like I say is one of my heroes and I just think he's on the bleeding edge of all technology whether that's medical, AI, robotics, all the things like that's his business to be on the cutting edge. But he wrote this article, it basically says the 10 longevity resolutions for 2022. And it goes over things that we've already spoken about in this, like hey, prioritize your sleep, exercise and build muscle, number two, exercise and build muscle, number three, look at that, 10,000 steps each day, number four, look at that, minimize sugar, number five, upgrade your community, look at that. I promise I did not steal all these from them. Do an annual physical where it's a full body upload. Drink two to three liters of water a day. Eat a whole plant-based diet. So again, we know what to do, right? Most of us know what to do, and maybe there's some things if you listen to all four of these podcasts, you didn't know what to do, and now you're like, cool, here's some good ideas, I'm gonna dig in. But for the most part, the core of what you were interested in, knowing what to do and enhance your life and the quality of life and feel better. We know what to do. Eat right, sleep right and exercise. But here's Peter's article. I think it's worth it. So Google 10 longevity resolutions for 2022. And then as I've alluded Is this book I'm gonna Tony Robbins, this is new one and he's actually donating all the things all the profits to charity and Let's see why that didn't just copy but it's called life life force and Believe it is out now. Hopefully this will work. I Know I placed the order myself. It's not working. But anyway, Tony Robbins Life Force, he does talk about things with stem cell technology, things like the gallery test which they are doing at the company Life Force. They are doing full body MRIs and it's all about diagnosis at the earliest level possible in order to increase longevity. So it's finding out what could take you out early in your life and then enhancing things whether that's nutraceuticals or NMN or things like that that are enhancing the longevity. And that's kind of where science, medical science is right now in terms of the longevity protocols. So that is it. I hope everyone enjoyed this series. I've had this on my list of to-dos for a long time. The last thing I want to talk about, which I think is just fascinating, and I alluded to it, and this is still in longevity, is something called escape velocity. Peter Diamandis talks about this a lot. I believe Tony is going to talk about that tremendously in the Life Force. But escape velocity is, or longevity escape velocity, is really gaining traction in the medical community. And it is a point for every year we survive, we gain an extra year. So the net is zero. You aged a year but you gained a year. So obviously you are pretty smart and you are deducing from this. Well that means I could live in perpetuity. I don't know. Who knows? No one knows. But as research continues to progress, life expectancy will be extended longer than the time that is passing. So that's pretty crazy to think about. Peter Diamandis always says in Jeff, science and medicine are advancing so fast, just don't die from something stupid. Don't race your car or go on a motorcycle jump or something. Just don't do anything stupid and you're going to be able to extend your life because AI and computing and all the things are like I said converging into. There's another guy if you're interested in this, his name is Aubrey De Grey and I think he's the father of longevity. He's from a scientist but he's involved in a number of companies and he thinks that escape velocity will be reached by the year 2036. So in about 14 years, right, holding on for about 14 more years, we will have the advantage of being able to, for every year that we're alive on earth, potentially getting one back through advancements in science and tech. And then also never suffering from age-related ill health at any age. So that's pretty neat. I think that's pretty neat. And again, this whole series, this whole bonus pod, I wanted to do it A, because I'm fascinated with a lot of this stuff. I didn't want to go too in depth with nerding out on this, but I wanted to keep it very topical and give kind of the highlights of what I like and study. At the same time, I think it's like I've said in Jess, sharing is caring and if you can illuminate someone to some of the things that are going on, and I'm not saying I'm the expert in any of the aforementioned things I talked about, but if you can make some breakthroughs for someone and change even just a little bit, that's a win for me. And lastly, it's really just to take care of you. I've mentioned multiple times in the podcast, we get one ticket, we get one body, and a lot of people, especially in dentistry, we are the bosses and we are the leaders typically, and there are a lot of people because you have gone to school so long and you have invested in yourself that now you have a lot of people depending on you, whether it's your family, your teams, or their families, or even your friends. There's a lot of people depending on you. Not that other people don't have that, but I think in dentistry we have a disproportionate amount. So it is incumbent upon us, it's important that we take care of ourselves because I think in serving so many people, we forget that we forget to serve ourselves. So put your own mask on first, take care of yourself, because lots of people love you, especially this guy. especially this guy. We'll see y'all later.

Transcribed with Cockatoo