Lily Allen-Duenas is an international yoga and meditation teacher, vegan nutritionist, and holistic health and wellness coach. She helps overwhelmed individuals reduce their emotional overload, and find balance, breath, and space for self-care. Lily is the founder of the Wild Yoga Tribe and is the host of the Wild Yoga Tribe podcast. She has taught yoga classes and wellness workshops all over the world.
How to reach Lilly:
Jason Polk 0:00
This is the healthy relationship secrets for parents podcast. My name is Jason Polk. And I've worked exclusively with couples for over eight years helping them avoid disharmony and create more connection and passion. Today I have Lily Allen-Duenas and she is an International Yoga teacher, meditation guide, and holistic health and wellness coach. She helps overwhelmed individuals reduce their emotional overload and find balance, breath and space for self care. And that's exactly what we talked about today. Self Care for parents. Lily is a founder of the wild yoga tribe, and as the host of the wild yoga tribe podcast, she has taught yoga classes and wellness workshops all over the world. Her journey has led her to a life of flexibility, fluidity, and has fostered a vast reservoir of compassion, curiosity and creativity. She endeavors to guide others on their path to living a life centered on wholehearted well being parents. Check it out. This was a fun interview full of really, really helpful tips and secrets.
All right, Lilly, thank you so much for being on the show.
And I am so excited to hear about your journey with yoga, your podcast called Wild tribe yoga. And yeah, thank you so much for being on the show. Thanks, Jason. I'm so excited to be with you. And is wild yoga tribe. You were so close. Oh my gosh. Wild lips. Okay. Wild yoga tribe. You got it? Awesome. Well, really? So obviously, yoga is something that you do. And I wanted to have you on the podcast, because yoga is generally thought of as self care, bringing calm crane ease, which stressed out parents we need. So before we get there, can you talk a little bit about just your journey? Know, with yoga, how you got into it? And why? Yeah, of course. So actually young came into my life when I was 16. It was totally random, a soccer teammate, but he the gym, my mom goes to is offering this new class, like stretching or something. It's called Yoga. Do you want to try it? And I vividly remember her saying like, Oh, are we going to get frozen yogurt after doing yoga, like I thought I was so funny, that we had no idea what it was. But it quickly showed up. And immediately within five minutes, I just felt oh my gosh, this is what I've been looking for. Like, I always felt as a child, I had a very busy mind a very fast mind. And I was kind of aware that that felt a lot. And I felt like a lot to me actually got involved in meditation when I was 10 years old YMCA summer camp, offered daily meditation class for kids for a week. And so I got started in that my parents don't meditate. My parents aren't hippies or anything. But it was just lucky that I came to meditation and attend. And then when I found yoga, it's seen as, oh, my gosh, this is exactly what I need to calm my mind to get more of my body, to kind of have that time to observe the self, learn more about ourselves about ourselves, and having the amazing meditation just felt really beautiful to me. And of course, the 16th I didn't immediately jump in the yoga world with two feet, you know, young and I classes offered once a week, and I didn't know much about it. But then when I went to university, I started going four or five times a week, graduated and moved out of the country came back and then started teaching yoga, again, you know, four or five times a week and then decided, after working in marketing for seven years, I need to do I need to become a yoga teacher, I need to help other people on their path of health and health, health and wellness on their path health and wellness. I just felt so called to do that. So then I came home with a marketing job and spent a few years in Asia and Europe traveling, teaching and continuing to study and learn. That's great. And so do you work with people like individually? Or you kind of focused on more of, you know, teaching yoga or teaching people how to teach yoga? Great question. Yeah. So now that I'm based back in the US, you know, the pandemic changed everything. I was living in France, actually, during the pandemic, with my husband, who's French. And now that we're back in the US, we live in Des Moines, I'm teaching locally here at a studio. And I also do offer online classes, I work with students one on one on Zoom, especially students who maybe are newer to the practice or maybe have severe back pain or they have something that they're wanting some more guidance and intention on. Totally work. One on one. Yeah. Yeah, that's great. And so what you were saying to how yoga has benefited your life,
you mentioned there's a rough pair for the phrase, but kind of clarity. You also mentioned that you were sometimes scattered. And it seems that has provided a little bit more focus. You know, Can you say more about that about how yoga has benefited your life? Yeah,
absolutely. So I love that yoga changed my life, you know, from an office, burnt out desk job feeling unfulfilled to now just this life of this beautiful global community, yoga students, yoga practitioners seekers on the class, who were interested in traveling or with health, or veganism, or nutrition, and like, I just love that it's like, the biggest gift is the gift of opening up the world and connecting me to the whole world. Like, I love that. But in terms of like, a personal benefit with my mind, and my energy, is what I do that really taught me the power of the past, you're holding a pose, you're, you have to breathe, no matter if you're comfortable or uncomfortable. It just teaches you to be okay there. And that was something I if I was uncomfortable, I immediately was a person who's like, oh, I need a jacket, or I need to switch my chairs, like, I used to run away from discomfort and relationships and conversation, in physical form, as well. And so now I feel more confident, being able to hold space for discomfort and acknowledging that not just part of the day part of the practice part of that relationship. And also in yoga, you every day, every time you're on the mat, whether you're meditating during planning Yama, even breathwork, whether you're doing Asana, like I don't consider yoga, just what you think of like Warrior One and two, tree pose. Like, that's not yoga, yoga has eight limbs, the yamas and Yama, they also part of yoga is non violence, part of yoga is self study. And, you know, there's just so much to know about the whole path. But in general, I just am very grateful that it's given me an opportunity to build my own self awareness. That's great. And you mentioned something that I think is very important, and the ability to be with, or maybe a better better put the practice of being with discomfort. And I think that is such a powerful practice. It doesn't mean we like it.
You know, but I think This even applies to parents, because sometimes being a parent is uncomfortable. And you also mentioned the power of pause, which I think is for being parents is very important, as well. If you were to give, you know, someone some advice, who is trying to be a great parent, trying to be married and try and you know, be in distress, like, what would be the advice, but I mean, of course, yeah, do some yoga, do some meditation.
If you can add to that, yeah, I am not a parent myself. So I just want your listeners to know that that the incredible, brave, difficult, beautiful journey that that is, I am not a part of that, you know, currently, but I am married. And I do work a lot with people who are pregnant or claim prenatal postnatal certified as well. So I work with women who are pregnant, women, couples who are going, you know, preparing for birth together. And so I what I say generally is that the more that you can get to know yourself, the more that you can do self care. cliche as it sounds right, you can't pour from an empty cup. And I think as a parent, your cup is empty a lot. From I have great friends, but some of my best friends are parents and it's just, oh, that cup is empty. And it can be so so hard to find time to feel like you can just drip a few drops back in your own cup. So just finding that time and space whether it's legitimately you have 60 seconds and that is all you have right then or you have five minutes where your partner's just like, go take a shower or take five minutes to yourself, you know, whatever is happening in your life. I think that you have these little tools where you can take one whole minute or five whole minutes to just kind of be regulate your nervous system. and your rent often so much in fight or flight. So there's just these beautiful little practices that you can do to kind of come back into the body. Because so often I feel like we exist outside of our body up here. And our heads are a little bit outside of our heads even. And to drop back in the physical because I think all the science, all the studies they write that really connect with the vagus nerve, like everything is gut reaction is the brain and everything talking to itself, the more we can feel the sensations, and be okay with them, even if they're uncomfortable, we can be better for ourselves for our partners.
Yeah, I agree so much. What do you have? If you were to give kind of specific advice? You know, maybe someone's like, Hey, that sounds great. I do want to kind of like, be more bite or come back into the body? Less kind of, like out of my head? What would be some kind of like this practical tactical? Or even a meditation that that you do? Or would you suggest people do?
Yeah, one of my favorite is, if any of your listeners have heard of the Vietnamese monk tent, not long. He has an app, he has passed.
Jason Polk 11:17
He's no longer with us, which I love him. Like I, I have so many of his books. And yeah, just so you know, like, he's, in a way he's a meditation, you know, the listeners, he's really into mindfulness. But I mean, interrupt your your flow. So give me
We like the gifts that He has given the world or just innumerable. He's also been interviewed with Oprah, if anyone wants to search Oprah, Vietnamese monkey tick, not Han as a hard name to sell. But maybe Jason be kind enough to add that to the show notes, if anyone had questions. But a great place to start is download the free app called Plum Village. And that's the name of Hans will say her retreat center or monastery the name of that it's located in France, the app is called Plum Village. And you it's totally free, you just said a bell, that would bring your choice 10am to 5pm, or maybe only from 6am to noon, you know, your choice. But that felt peaceful little Gong, you know, just a very subtle thing. And whenever you hear that, though, you can set it to do that every 30 minutes, every hour, then it's just a reminder to close your eyes and take three deep breaths. That's all you need to do. So technically need about 30 seconds, every hour. And I know if you have an Apple Watch your watch loves to tell you every hour stand up. Right or take your moments of mindfulness. This is another way to do that. Another reminder that really, do you think that it's realistic for you, that you can take 30 seconds for yourself every hour? I would hope your answer would be yes. And I think that is a wonderful place to start. Just the opportunity to close the eyes. Breathe deep breaths, especially long exhales which are great for the nervous system, slowing down the heart rate and getting us back into our body there. If you have, we'll say five minutes, and you just need five minutes by yourself. Lay down and get into child posts. And if you don't know that head on over my website, while they're gonna trade.com We got examples. And also do let just sitting in child's pose. Big belly breaths into the hips, or put your legs up the wall just back against suits toward the wall, put your legs up in the air propped up against the wall. Awesome for getting blood flow from your legs coming towards your lungs, your heart and digestive system. Here's the little poses that if you just have three minutes, five minutes, one minute, you can be really nourishing to get your body in a certain shape that encourages blood flow and circulation in a certain way that would nurture your heart and your mind is really powerful. And if you do have digestive issues, I would recommend Thunderbolt pose, please send me a DM if you need an example. That's one of the best yoga poses out there for digestion, if you're having anything I can think about but of course, there's other so just a gentle shape or three big breaths are great places. If you're experiencing a lot of upset and you're feeling you're like your flight or fight is being activated, and particularly your fight. You're feeling like I am hearing a fight. And amazing thing you can do is gonna sound maybe silly, but push against the wall, get to toward the wall, do that kind of downward dog shape. So it's almost triangular, a little. It's not just a push straight out in front of you. It's a push for your arms a little above your head, push, just push some of that energy out, let your adrenaline flow, let your muscles engage and respond to that. We're animals we're mammals we need to release if you're feeling fight or flight in terms of lights, if you're feeling like okay, I need to and just shaking, play jog and shake, shake in place just for spend a minute doing that one minute. And then give yourself a hug, you know, just sell five, or give yourself a little neck massage, just using your fingers inside your temples. There's this beautiful five minute lymph drainage massage you can do on your face that I can get. So healing and be happy to share with anyone in need. So these are just a few little, like, tensions. And Jason I'm happy to go more in depth. But I know I've monologues here now for probably five minutes of pets, so he let me know in his stuff. No, that's great. It's good stuff. And
when I when I'm hearing you say to is that? Okay, be aware, okay, what is it? No one is upset? Is it by is it light? And I love what you're saying too, that you have, I guess you know, the framework or the knowledge or the practice, I'm aware of when I'm feeling and then there's something specific that I can do for that. That's, that's really cool. Yeah, because I think of it in a way to, you know, us, we are taking care of ourselves. You know, we're not sort of like, you know, helpless to what we're feeling what we're thinking. But at the same time, we have to accept it, right. So it's kind of like this interesting sort of duality, I don't know the right word. But that's, that's really cool. Just being aware of what it is, and then applying specific interventions for that. And I'll share too, like I'm, I'm sort of more of a, I do my combo with fight, flight, usually. But I think hardcore down to it like, um, flight. But I liked the idea of shaking, hands, shaking it out, coming back to the present moment. That's, that's awesome. Because the more that we can show up, from a centered place, whatever you want to call it,
the better partners we're going to be, the better parents, and let's be real life is not easy. So we have things that we know how to do that can keep us centered, the better. So that's, that's awesome. Absolutely. And I'm so glad you drew attention to that too. And specifically, I was thinking of a parent, or partner who has such a busy, busy, busy life and saying, Oh, I'm so stressed, I'm so overwhelmed in my fight or flight. And we just as a western world as the USA, we are in chronic fight or flight, you know, our parasympathetic versus sympathetic, we are always activated, like just because of all of the triggers and stimulus from the Dean email to the buzzing, Apple Watch, to the sirens, to all of the ads on the screen that are all telling us buy something be something did you watch this smash shooting that has happened every single day, multiple times a day, like we're always triggered. So I also know there's parents and partners out there, Jason, who are saying, Okay, I'm really, really stressed, I'm having a really, really bad week, I just need to make it to Saturday. And like maybe they're the parents on Saturdays, they go to brunch with their friends, or they go for a long walk by themselves. Like they have that one three hour window and a one hour window. I don't know what it is. But if you're just trying to get through five, six days to make it through to one day to one stop, like little slot, that's actually a huge detriment to you, to your body, to your heart to your mind here for like everything is so connected. And there's great side effects and physical consequences from putting off regulating your nervous system just coming back into the body, deep breath, relaxing, and just you're pushing and pushing and pushing like that. We all know burnouts real, but it is going to impact your children relationship and yourself. So I would encourage you if you can find that 30 seconds, and every hour, you can find that five minutes around naptime, lunchtime, whatever it is, you can just find little tiny slots throughout your day to work and just teeny little things that will change your life. Yeah, I agree. 100%. And you mentioned sympathetic, parasympathetic nervous systems. And so just so I got it, right, you know, the sympathetic, that is more of the fight, right? When the parasympathetic gets the calm. So yeah, yeah. So the sympathetic is focused, awake, active thinking and working. Parasympathetic is rest. Digest is a common phrase for that. But it's also that housekeeping activities in our body. It's when digestion really works. When these opportunistic immune functions like ovulation and or you know, things that our bodies are immune system as well saying, Okay, let's generate more of those good cells go do work. That only happens when we're done. In a sympathetic state of when we're in the parasympathetic state when we're actually in that rest or digest when we're in sympathetic focus, awake, active, alert, thinking working, not really, you know, we're not able to do something as opportunistic functions like memory, memory consolidation, and immune system and the reproductive stuff like stress actually impacts every single major system in the body from muscle cells, skeletal cardiovascular, endocrine, gastrointestinal. I mean, I think we all know when we're stressed and get upset stomach, right? Or our heartbeat fast, you know, there's all these things, but it's really, really serious. It's not like our body also, when it comes to stress doesn't have like sliding scale. Should I react? very mildly, my stress response? Isn't there a yellow light, zero or nothing baby? Dress, your body is treating it like it's a tiger, even if it's an E. And if your body's treating it like it's a tiger, it is just full speed ahead giving you everything you need to get you to safety. And when that happens, your adrenal glands are pumping like crazy, is the equivalent of three cups of coffee. So now I'm feeling stressed just a little females, but your body's still giving you three cups of coffee worth of adrenaline. I mean, it goes down. I can talk about glucose, fats, proteins, but those probably not the most useful for your audience. But I'm very passionate about. Yeah, well, so
what you're saying to correct me if I'm wrong, that the parasympathetic can give us perspective, or maybe kind of like a bigger view. Yeah. And I think that's so important for parents, because I know, if I'm stressed, and my daughter has a tantrum, there's a part of me that thinks that personally, right. And there's a part of me that wants to push back, right and match her energy, which is crazy. I'm five, you know, and I'm big I can, I can get louder, bigger than her. And so it's, it's unfair. But, and obviously, I, you know, I definitely try to avoid doing that. But if I am in a better space, if I'm meditating, if I'm checking in with my body, as you suggest, I love the 30 seconds, every, every hour,
that if I'm there, and my daughter has a tantrum, I'm gonna put in perspective, it's not about me.
You know, and so I think that's so, so, so important. Or if my wife is upset, right, and I'm, okay is less about me. And then there's kind of she's in one of those, you know, she's stressed out, and thus I'm able to hear it. So that is my long way to say this, the plug for trying to be calm.
Definitely, definitely, when you just regulate, I think I've been I don't want to get too sciency. But you're like literally your brain, your prefrontal frontal cortex that actually can't function. So you're not going to be logical rational, you won't be able to use like your executive functioning, you're gonna be in your reptilian and mammalian, you're gonna be sensitive. And I think that setting off on has just taught me so much about relationships, and about how, wow, it is not about you at all, if someone's angry if they're snapping. And if you instead of reacting to that you're getting defensive. Are you trying to help stop suffering? I mean, they're suffering, they're stressed, they're sad, they're overwhelmed. And instead of saying, Oh, I'm so sorry, you feel this way? Like, how can I help you or I can hear how upset you are like, I do not want you to suffer like, Can I help you not suffer. And I think the word suffering is such a true and powerful word, powerful word. If someone is throwing a temper tantrum, your daughter, she's suffering, something's upset, or whether it's logical enough, whether it's right or wrong, that's not part of this equation, whether you really contributed to it, or you're really not part of the equation, the only thing you should be worried about is what I love, or how can I? Yeah, I like how you put that. And, yeah, we need that perspective, to be in a place to have those thoughts
or have that empathy. And that's another cool thing about you know, when we're calm and we're centered in our prefrontal cortex, we can have empathy, we have a lot more options. Well, Jason, that's like, favorite line of the podcast so far. Yeah. Well, and being a couple of therapists, you know, I teach to that. When we're centered. We can be vulnerable. We can have empathy, we can be accountable. Those two things are really, really good for your relationship.
Really, I also wanted to ask you, because I've heard you ask this question to your guests on your podcast, while yoga tribe.
Can you define yoga? What is the definition of yoga? Also another question, which I think we've already answered, what's the point of yoga? But maybe you can stick with how do you define yoga? Yeah, so
yoga dates back, you know, 1000s and 1000s of years. And there's actually, interestingly enough roots to to yoga in ancient Egypt that predate India called committed to yoga. If anyone's curious it, I just had a guest, my interview from Ethiopia, and she, like taught me all about it, I had no idea that Egypt had roots, but China and Japan, there's also talks about chi and chi, which is very similar to prana, and yoga, energy flow, and getting in certain shapes in your body. So this whole art of mindful movement has been around for, you know, 10,000 plus years. It's amazing. So what is yoga, if I'm looking at the Indian word, word, the Indian word for yoga cancer, org, huge ly Yugi. And UOYUJYUJ. And JYUJ us means to you, like if you think about to off carrying something or a woman carrying two big things of water. So to do so you need to take two things that were separate, and bring them together. This is often called unifying and yoga, the body, mind and spirit, which is amazing, that's a great thing to think about. But really, biggest level of it. Union is about unifying the individual, with the cosmic with the divine. So that whole idea, regardless of your religion, and regardless of your standing on it, it is about connecting yourself to something larger than yourself, whether you choose to think of that like connecting you to your communities, connecting you to the global community, connecting you to source the universe, God, Allah Brahma, whatever you want to choose, I do want to advocate that yoga is not a religion. And I've talked to people of all walks of faith, who are able to integrate and feel connected even deeper with their religion, because of yoga. So it is about taking the self and merging with the larger self. And so for me, what's the point of yoga? It's the realest answer I can give you, whatever you need it to be. You need yoga, just for exercise, because you your back is killing you. Because you said eight hours a day. And your point of yoga was to kill your best game. And that could be your gateway. I mean, there's the or it can change, maybe then you practice for two years, and you say, Wow, I actually need what I'm gaining from yoga, and My back feels better. But I'm actually now a little bit able to sleep better. So then it becomes a sleep aid. So there's all these reasons you can come to the practice, whether it's for the physical, or if something is painful, and doctors now recommend yoga globally, globally, which is incredible that someone in a doctor in Botswana will say, Oh, you're not you're having problems with fertility or digestion or back pain. So go to go try yoga, I love that. This is huge. And then if you're having problems with your mind, maybe you're anxious, maybe you're feeling depressed, maybe you're feeling you can't focus your mind all over the place in HD, whatever it is. There's scientific and Google it, research studies from some of the biggest institutions in the world that have proved that yoga can help. So I know that yoga can help with anxiety, depression, with clarity with focus. It's amazing. So I would say that if you're having physical, mental, emotional, and then if you're having relationship or environmental or community issues where you move to a new place, you don't have you don't know anybody, or you're visiting a new place working remotely for a month, or something happens. Yoga studio is an amazing place to find your tribe to find your community. And I think that it kind of touches on all of those realms. I can keep going and Jason, but is this making sense so far? Yeah, no. And as you were speaking, when I was thinking that it is clear that yoga has had a lack of a better word, a deep significance, significant influence and benefit for you. And it's really cool this hearing you talk about, I mean, obviously, you're passionate about it. And obviously, you can sense how yoga has affected you in a very positive way. So thank you so much for sharing and then on that, too. So how about kind of weaves together? Which is, you know, how can people find you, but also your podcast? It's really cool. Because you interview people who are teaching doing yoga from all over the world. Can you shared a little bit about that? Yeah, thank you so much, Jason for asking that. So the reason why I founded the wild yoga tribe about six years ago, is I knew on YouTube, you can go you can watch a Yoga with Adriene, you can see yoga with Amy yoga with Gracie, whatever you want to find. You can find yoga with a person. I don't while I do offer YouTube classes, and they're free, please go on YouTube while the other tribe and join me for 30 minutes, 10 minute, one hour class free and pre recorded. While that's offered, I really knew that what I wanted to do with my work. And with my my business and my, my aspiration and aim in the world is to shine a light on the global yoga community. I would just really hoping that somebody, maybe they've only gone to one yoga class at that little boutique studio next to the Starbuck. And they think oh, that that's what yoga is like, I can't understand. Or they try the one yoga class at the gym, at like clubs fit and they're like, that's yoga. I got it, I figured it out. Yoga is all much more than that. And I love this example, Jason, where I say, if you have if you've ever said okay, if you have a child, and they don't like fruit, but they've only tried one banana, and they haven't tried to strawberry. How would they know I feel that way about yoga. It's like, there's so many styles. If you tried one class one time to class two times. That's not all that yoga has to offer. And I mean that in a physical way. And the physical asana practice, there's you for athletic, dynamic wedding, hot tub classes. And then there's in yoga, there's these very restorative, you're laying on the ground, you have all these pillows around you. And that is just as important just as real type of yoga yoga in a wheelchair. You're getting a chair, that's still yoga, absolutely. breathwork is meditation and yoga. So I think that is what I love is this, that there's so many types of yoga, yes, but also so many teachers and they bring their energy, methodology, philosophy, all of that their practice. And so when I interview a yoga teacher, like, from Mexico, I think it's amazing to learn how her community like was like, Oh my God, she's a witch. Like, what is this new witchcraft? Oh, no. Learning about the first holistic Center opened in Bahrain. And in I just interviewed someone from Ethiopia, the very first holistic center in a Muslim country, and how was that responded to and reacted to? And how does she teach now she actually stopped on the street, and people pointed her and go yoga, yoga. There's like 20 teachers in the entire country. Like, it's amazing. So I love learning from these people, their gifts, their knowledge, their insight and about their country. What do you know, Jason about Azerbaijan? Right? I don't really know what that is. So what I love to getting to share kind of about everybody's cultures and needs. And that's why the wild yoga tribe podcast is a thing. And that's kind of the community I'm building. So if any of your listeners are curious, please check out the podcast or the website, join me on social get involved, meet other teachers. you're planning a trip to Costa Rica, I have a yoga teacher, you can even ask like, which Beach is your favorite? You know, these are just sound Earth, real humans who are happy to answer your question.
Yeah, that's really cool. Also, in a way, you know, a side product of your podcast is also geography lesson. You renew your in someone from Antigua, and I was like, where's that? And so I had that Google. So anyway, good stuff.
I love that too. Because I, when I've traveled, I got very embarrassed when I was meeting someone from Lebanon, and I like, couldn't really guess where that would be. So then I got an app, if anyone is curious if I think I paid $3 for the app, it's called My geography. You can study and quiz yourself and there's practice tests and everything. And on my travels, I was able to put every single country on the internet in the entire world on so that's all good. Now, of course, the African continent for me is still my biggest continent struggle. There's just so many countries and but I still something I'm very conscious of that I would like not be one of the people that like Jimmy Kimmel. So now it's my call off the streets and be like going to Japan and pointing to Russia, like, I don't want that to happen.
Jason Polk 34:56
Nice, nice. Well, I'm like you mentioned it. You mentioned yourself chills. So how would people or maybe you can share the handles your website? know someone's like, oh my gosh, I want to learn more.
I want to work with you. Tell us where to go. Yeah, wild yoga tribe.com anywhere on social media, I'm there too at Wild yoga tribe, the tiktoks new I'm having a lot of fun. If you want to laugh at me, please join me on tick tock. That's our email me while they're the email@example.com Awesome. Really, this
Jason Polk 35:26
has been great. Thank you for sharing your passion for yoga with us, and also your tips to activate more calm in our lives. So thank you so much. Thanks, Jason. It's been a joy to be with you. Hey, if you liked this, I would love for you to give us a review and share this with your friends and family members who could benefit from this information. Thank you so much for listening.