Tech Exec Wellness Podcast: Conversations to Reignite Your Soul
In the fast-paced world of technology, where innovation and disruption are the norm, tech executives often find themselves caught in a whirlwind of high-pressure decision-making, long working hours, and constant connectivity. The relentless pursuit of success and the demands of their roles can take a toll on their mental, emotional, and physical well-being. However, a new narrative that emphasizes the importance of tech executive wellness as a crucial component of sustainable success is emerging. This is the story of the tech executive's journey to rediscover balance, prioritize well-being, and ultimately thrive in their personal and professional lives.
If you're ready to embark on a wellness journey that will empower you to live your best life, I invite you to subscribe to Tech Exec Wellness, Navigating the Digital Balance, wherever you listen to podcasts. Together, let's cultivate harmony within ourselves and radiate positive energy to the world. Each week, we'll explore a wide range of topics related to wellness, inviting experts, thought leaders, and everyday individuals who have transformed their lives through mindful living, self-care, practices, and holistic approaches. We'll dive deep into areas such as nutrition, fitness, mental health, spirituality, mindfulness, personal growth, and more.
Tech Exec Wellness Podcast: Conversations to Reignite Your Soul
Bouncing Back: Resilience After Fitness Setbacks
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Welcome back to another episode of the Tech Exec Wellness Podcast . I'm Mel and I'm Paige . Today we're going to discuss how to come back from a setback , an injury , and stay motivated , because we know life gets in the way , whether you're traveling or Paige . Like you , you're doing conferences . But we want to kind of explore that , because we're now into the third
Catching Up & Entertainment Recommendations
Speaker 1month of the year . Where's the time going ? I'm not sure . This is wild . It was just January . I just celebrated January 1st , I know .
Speaker 2And then here we are talking about April coming up . I can't believe it .
Speaker 1Before we get started , have you any movie series or concerts that we can catch up on ?
Speaker 2You know , I watched on Roku Swimming with Sharks . Have you seen it ? It is a little insane . It's a little twisted . I didn't know what I was getting myself into . But of course you're six episodes in and you're you can't believe you've just spent that much time watching something . But yeah , that's a good one . I just watched that .
Speaker 1Yeah , I started a show and I highly recommend it . It's called Paradise .
Speaker 2I've , I'm watching that , I watched that . I watched that too . Oh my gosh .
Speaker 1Listeners , we're going to talk about paradise for a minute . If you haven't seen it , I would say check out right now , then come back in a couple of minutes page . Obviously there's spoilers , listeners , but how did you feel about episode seven ? It's not the second to last one , was it right , okay .
Speaker 2So it was so twisted and I , by the way , I did not like the way it ended , because they leave you hanging .
Speaker 1Yes .
Speaker 2I'm at a loss for words right now ,
The Mind-Blowing "Paradise" Show Discussion
Speaker 2because you know when there's you watch something and it's so good or it's a twist that you didn't expect and it leaves you just thinking later . That's what this series did for me .
Speaker 1Yeah , I , I've seen you know I'm a TikToker and I've seen so many people talk about how it traumatized them . It was the best episode in television history and for myself , I really couldn't sleep that night because I think , like you , I I couldn't wrap my head around it , right .
Speaker 2I still okay . I people are going to be like what ? Why can't you get words out ? This is the , but you're going to watch it and you're going to you're also not going to get words out , couldn't , I think ?
Speaker 1I think I w ? I felt like I was there , especially when he says okay , I need , you know , get the camera back in here , cause he did his generic spiel but he just felt his conscious going . I got to give people a chance , I know , and to me , and then , you know , it's kind of like we knew that that was going to cause chaos whenever he said what he said . And I think for me , what really shocked me was when they were on air . I think it was like a , I don't know like a big station , like CNN or something , and the woman's reporting is she in Brazil , she's , she's somewhere , but she's on a rooftop and that wave .
Speaker 2Oh my God , the wave and what . And my heart's actually pounding right now . And it's the secretary when he looked , when she looks at him and was like I've been with you this whole time , and the whole time she's wanted to go to get her son , and then she doesn't , and then all breaks loose .
Speaker 1I mean , Mel , I know it's like we're starting off the podcast , but you know what , though ? What ? It's like we're starting off the podcast , but you know what , though ? What I think it did for me . If I want to spin it positively , it made me cherish every minute that I have , because I think it's so easy for us to be on autopilot , and for me , it made me take a step back , think about my family , my dogs and my life and just say , you know what , I'm grateful , one hundred percent . I know that I've texted you about this before , but any music that you're catching up on , anything you're jamming to in the car , listen .
Speaker 2I'm a nineties gal . I've been , I've been , and I told you this before , and you said you need to listen to some new music . But hey , I have been listening to nineties on nine straight for probably two or three months and I I've noticed that , at least on my Amazon music , it's the same music in a row every
Staying Motivated When Life Disrupts Fitness
Speaker 2day . But maybe that's what I just need in the background , so I don't have anything new . What about you ?
Speaker 1Lady Gaga came out with a new song , Abracadabra , and I saw the performance on SNL . I've always been a Gaga fan . I saw her at Lollapalooza in 2010 . And I got to tell you she really brings it . The whole album is good . I don't know if you like her , but this is a must listen to .
Speaker 2Do I do so ? Okay , all right , I'm writing it down , yeah .
Speaker 1I want to hear what you think . As I said at the beginning , you know we're in the third month of the year . It's all flown by . We saw paradise , we got traumatized . You know , everybody starts a new regimen at the beginning of the year . I'm going to eat less carbs , I'm going to work out every day and I think life just kind of grabs you , whether it's work , kids , pets or even if you get sick . I haven't been sick yet . I knocked on wood . I don't know if you heard that .
Speaker 1But , Paige , has anything ever happened to you whether it be burnout or lack of motivation that just kind of taken you away from your fitness ?
Speaker 2journey . Yeah , I think all of the above and just different versions of my life . Whether , especially after I had a baby , it wasn't too motivating , it's just like so that version of my life , but now I mean specifically for me . So I recently had a few health issues involving surgery and a hospital stay and then with that recovery time . So here I am kind of in this doctor prescribed stay , not , you know , don't be active , you know , can't lift over 10 pounds , sort of deal . And then now that I'm approved to do all of that , I'm like , well , I don't know where to start .
Speaker 2You know , of course you have to start small , right , but I can't just go right back into it . So I , when you brought this conversation to me , it's like this is me right now . Well , but so what I've done is I am going to hike the Grand Canyon this fall . And so I do have a goal , and for me , having a goal is what I need to be able to work towards that , and so I will start small and gradually get there . But yeah , I'm living that right now .
Speaker 1Do you miss being ? Because I know you were doing the 75 hard challenge and that's how I learned about it from you . I mean , do you miss kind of that routine that you had going on ? I do .
Speaker 2I do . And it's interesting because now I sit back and I've gotten back to the . You know you're working all the time or taking care of just life in general . And you think you're working all the time or taking care of just life in general and you think where where would I fit that in ? But it does fit in you . Just you fit in what you , what you prioritize , right , and so I'll just be moving a few things around . But I do , I miss that routine , and whether it's waking up early to get something in or when everyone goes to bed
Adapting After Health Setbacks & Surgery
Speaker 2, and it's definitely something I miss .
Speaker 1Yeah , I , you know . When you were talking about recovery , I mentioned on the first podcast my knee surgery that I had from Dr Mark Bowen , who was the I don't know if he's still the Bears doctor , but the stories I've heard about people with knee surgery is that they have to have them done again and again . You know , maybe the doctor missed something or whatever , but I was lucky to have a full recovery and they had me walk in like literally they were like wake up when I was coming out of anesthesia and you know I was like get up and I'm like what the hell ? But that they got me into physical therapy and I learned a lot of great things about physical therapy .
Speaker 1And then , of course , I injured my shoulder playing rugby when I was in the military and we were up playing at Yale and I remember going , oh , I really should go to the doctor , like the pain is really bad . But they're like no , just have another beer , get the keg , let's , let's keep it going . You know , these things kind of come back to bite you and I think I always hear a body that is in motion stays in motion , and I know if I've ever taken time off from working out . It's a lot to just get back to where you were .
Speaker 2It's so true , I that saying is true , it's when you're in motion , but you know , when you're approved to walk around the block one time , like what are you going to do ? Which really brings us to the I mean the importance of rest . Right , and if there is time where it's prescribed or your body just needs rest , then do it but don't take too much time off , because it's hard to get back into that .
Speaker 1Oh , it is . I remember when we got Sammy we were walking probably and this is crazy for a bulldog right but we were probably walking two to three miles like every day , and it gets really hot down here , like it probably does in your area . There were days where it's like , okay , I'll just go get on the Peloton .
Speaker 2Well , it's a night and day difference from being out in nature and then getting on a bike and all that stuff . It's so true I , you know I'm going to have to wipe the dust off my Peloton , so I might need to check on her .
Speaker 1My goodness let's talk about that for a minute . Um , what type of Peloton classes were you doing , and is there a favorite instructor that you have ?
Speaker 2you know I was doing uh , because I was doing 75 hard . It's 45 minute workouts . So what I would do is I just sort by 45 minutes and take any of the classes I mean I really liked Allie was one of my favorites when I was doing it . I would stay . Stay away from people like Tunde , and only because I she's so hard , maybe I should have taken her classes . She , she'll kick your booty , but I don't know what about you . I know you were . Are you still doing Peloton biking classes ?
Speaker 1I just filtered abracadabra on the app and there's some new classes . Cody has one , olivia has one . I'm going to take it . But I have to giggle when you say tune day , because you're thinking minutes , no big deal , and it's like you're spinning and then , okay , put it on 75 and that's hard as hell and you know I'm competitive so I'm falling behind and I'm I don't know , but yeah , she's tough . Those 30 minute classes are no joke .
Speaker 2Yeah , she is . But then you look at her arms and you're like that's how you get that .
Speaker 1Okay , you know she has an arms challenge and I think I stopped into the second week because I'm like man this is hard , I know , but I mean I'm actually gearing towards with Peloton is just using the app for workouts .
Speaker 2So , whether they're outdoor walking and running apps , or then they even have series where you can do weightlifting , yoga , I have been experiencing more . While I yes , I do love the bike , I love the app and the variety that you can do , so that's what I've really been leaning on .
Speaker 1So things to do while recovering . You're probably going to start out with walking first , I would assume .
Speaker 2Yes , I'm going to be walking . You know what not to do ? I actually . Yesterday I had some family in town and we went to Topgolf and Topgolf is not suggested when recovering from abdominal area surgery . But I know that I'll be walking and I actually got . Have you used a weighted vest before I have one ?
Speaker 1Okay , what do you think it's again ? It's one of those things where like , ah , I could do this , I was in the military and you're like hell . No , I'm walking you know like a mile and this thing is killing me . What about you ?
Speaker 2I'm telling you , melissa . So I got , well , I ordered I was going to order a 10 , but I said , oh , no , I can do 15 . So I you know , 15 pound weight , weight vest . And I go a mile in the park and I see this other lady and she's got this massive weighted vest on and I asked her . I said I go oh , I've noticed you're wearing a weighted vest . How many , how much do you do ? And she goes oh , this is 45 pounds . My jaw was on the floor and she goes . Oh , she goes , no , keep at it . I've been doing it for years . You just gradually go up . And I said this is my first time doing this and it's 15 pounds . I think I'm going to have to drop it and come back and get it . She said no , you do that . You can't rush it , you've got to build it up .
Speaker 2So that that would be my advice to anybody that is going to get into the weighted vest Start , start small , gradually work your way up and then you'll get to my aspiration as the lady who walks in the park 45 pounds .
Speaker 1You know what that is admirable . I ran with it and I like it because it kind of helps my form to have something heavy on me . But I don't think I could do 15 pounds . I think I'm maybe at five , maybe 10 , but I'm not ready for 15 .
Speaker 2Well , in hindsight
Building Back: Weighted Vests & Gradual Progress
Speaker 2and this is another learning here is , I wish I would have gotten one of the vests that you could add weight into . I just got a 15-pound weighted vest , and one of my friends got one that was 8 to 16 pounds , so she's starting at 8 . And then she can add the 2-pound plates in as she gets higher , or can do that much , and so I think that , if you're in the market , finding one that you can add weight to might be a better route than just going for a solid number .
Speaker 1You know what I will . I'll text you and then , when I post this , I'll post what I have . But I have the camouflage , obviously , and it's the same . It's . You can put the weight in there . It opens up and there's like a steel weight and that's adjustable Like you can , you know , add weight to it .
Speaker 2Okay , All right . Well , you're already . You're already on it , which is great .
Speaker 1I know , when you start 75 hard again or even anything , do you , are you motivated enough to do it on your own , or do you need an accountability partner ? How does that work for you ?
Speaker 2So I am motivated to do it on my own just because I I have that goal in the fall . You know , if you show up to the Grand Canyon and you're not ready , you're either going to experience injury or you can't be . Once you're in the bottom of the Grand Canyon , there's only one way out . You're walking yourself out and I'm not going by the red copter , you know , and so that that is motivating for me , but it's certainly I've got a solid group of actually neighborhood friends that we go to the gym together , which I think is great , because then the kids go to the little daycare part and so even they're part of it .
Speaker 2So I do like that as getting them involved in some of the activities that we're doing .
Speaker 1What about you ? The same thing . And here's the other thing too . I don't drink anymore . I just got rid of it because one my body just can't tolerate it and I need what brain cells I have left For me . It was interesting for me to find people that were kind of on the same wavelength , right as far as fitness , yeah , I , and I do miss CrossFit , because that's a community into itself .
Speaker 2Absolutely . I feel like with CrossFit you get a lot of accountability there .
Speaker 1Oh yeah .
Speaker 2Yeah , right , and that's part of it is . Well , you know , I actually end up being the accountability for I had when I was down . There's , there's three of us that go in our neighborhood and the two would kind of always cancel each other . But when I'm there they're like oh , we can't cancel pages here . Well , and I said , you get the cancels out of your system because we're not doing that when we're back at it .
Speaker 1Goodness .
Speaker 2Goodness , I know . I was just going to ask you have you ever had to give up any sort of sport or routine ? I know you mentioned the surgery , but have you ever had to give up something ?
Speaker 1You know , after the knee injury I was really hesitant to play soccer again , so I gave that up . I was really hesitant to play soccer again , so I gave that up . Obviously , I gave up rugby because right now I'd get crushed . So I had to give up team sports , even doing something like flag football , because you're pivoting and that's actually how I tore my meniscus . So , yeah , unfortunately I can't do any of those cool sports anymore .
Speaker 2Yeah , Well , I gave up skiing . I never started skiing , but I gave it up . I decided no , I don't know why , I'm just I don't . I feel like maybe it's because I'm so tall , I don't , I don't know , I'm just . That's like my excuse , but I just envisioned myself just just rolling down the uh , the hill . So I decided that I might be a lodge bunny . I'll stay in the lodge and I'll support anybody who wants to go skiing from the lot .
Speaker 1Have you ever tried ?
Speaker 2snowboarding have you ever tried that ? One time , but it's been such a long time I should probably try it again . But bunny hills stick to bunny hills , it's it's harder than it looks .
Speaker 1Cause you're thinking ? Oh , cause I used to skateboard when I was a kid .
Speaker 2I'm like oh , this will be easy . It's not . You know , I asked for a skateboard one time grown adult asked for a skateboard and I got on it one time , fell pretty hard and I said , really I'm good , got the pink wheels and all , but I just I am like so brave in some things , but it's such a scaredy cat and others when it comes to hurting myself .
Speaker 1Oh , my goodness , Now I had a skateboard and I used to fly down the streets and everything , and my mom's like you better watch out , you better put something on your head , and back then you know it's like whatever you know just get hurt , rub some dirt on it , right ?
Speaker 1Oh , my goodness , you're so brave . And then I don't know if you were into this you talk about nineties . I remember back in the nineties I was rollerblading . You ever do that . I did carefully , but yes , I did . Yeah , those are the . Those are the good old days and stuff , I swear . What are your fitness goals for 2025 ? I know you talk about the Grand Canyon .
Speaker 2Anything else . Yeah , I just want to get back into it actually
Finding Community & Accountability Partners
Speaker 2and so developing the routine . So I'm going to , probably sometime this summer , go hopefully to another large park in the U ? S I haven't decided where , but do some hiking there to get nice outside the green . I mean , living in Arizona , the Grand Canyon is the one that's the closest right and it's a wonder of the world , but experiencing another place to hike would be good . So I'm still trying to decide that doing that the summer , so that would be a goal .
Speaker 1That's nice .
Speaker 2Combined with a fitness goal . So what about you ?
Speaker 1You know , I don't , I don't know , and I and the reason I pause on that is because I think I was hoping that I'd be a lot further along in my fitness goal than I am finding myself getting a little winded when I'm running and I don't know if it's allergy related . But I was kind of hoping to do like a half marathon this fall . But where I'm at right now I don't see that I could accomplish that .
Speaker 1Yeah , a half marathon , that would be good , you know , maybe start with a 5k , 10k . Yeah , I know . Have you ever done a marathon ? You know what I did back in 1992 , the Marine Corps marathon in DC . But you know what ? I was running all the time because I was in the military and I was like this is nothing . You know , you do three and a half hours and you know whatever . But now , looking back , there's no way in hell I could do that .
Speaker 2I admire the people and I know there's people that have been on the show to talk about their marathons and other screening type events and it's impressive . It's definitely impressive .
Speaker 1I don't know .
Speaker 2It kind of just also in just kind of this whole conversation , just the importance of rest and nutrition , with all of that . And I know just being out of sync with working out the period of time that I'm in it's nutrition and also I haven't been the best at that either . So it's almost like when you're working out or have a routine , you are thinking about that more than you are when you're not being as active , when you're not as active .
Speaker 1Has anything changed for you then ? So , when we're talking about nutrition , have you made adjustments because you haven't been working out ?
Speaker 2Well , I should more than I have , but I still try to actually notice that I needed to . You know , I would probably eat more salads when I'm working out and then , since recovering , I've been not eating said salad . So I'm starting to . I mean , when I go get groceries I don't buy maybe the two comfort , two or three comfort things that I have been these past couple months , and so that's the first step is not having it in the house and just going from there .
Speaker 1Yeah , I like you know what my weakness is . Sometimes I'll get chocolate , but I like soft pretzels .
Speaker 2Oh , my goodness , I hear you . That's another thing in why 75 hard work for me is because you don't have to fight . It's not a certain diet , it's just you have to . You have to stick to something , and those you know , like a soft pretzel with cheese , absolutely . But you know a handful of Skittles or a handful of chips . You just wouldn't do that in that routine .
Speaker 2You get out of routine of just picking up a handful of this or that , and so that is something that because I do have self-discipline when I'm sticking to something , so that's why it works for me . I think you're talking to me into doing 75 hard again , so thanks , thanks for that .
Speaker 1I was going to say when you start it , let me know and I'll start it too , Pretty Selby just finished hers and she lives
Nutrition Challenges & Sleep Difficulties
Speaker 1in a climate where it's snowy , it's cold and you know you got to do that cold shower and you know you have to do the outside exercise . I really give it to people that live in such extreme climate whether it's snow or whether it's heat because you got to stay consistent , I mean think about it , get 20 days in , you've done all that work and it's snow , or whether it's heat because you got to stay consistent , I mean think about it , get 20 days in , you've done all that work and it's so hot outside you got to make it work right , exactly , exactly .
Speaker 2But hey , there's a will , there's a way you'll do it . So there you go .
Speaker 1What about ?
Speaker 2sleep . I've not been sleeping that well these days . How are you doing with sleep right now ? I'm not sleeping the best either , I think from just life and work and also just probably not being as tired from working out same .
Speaker 2I wish there was a switch . I think everybody's searching for that switch . You can just turn it off , go to sleep , get the appropriate number of hours and then go for it . But what about you ? I mean something going on . You resist like kind of do you go ups and downs , I think it's ups and downs and I'm with you a hundred percent .
Speaker 1When you work out , you're exhausted . If I go do a 45 minute Peloton ride today and I really just go all out , I know I'll sleep well . But if I'm not working out I've been sitting on Zoom calls or whatever then of course I'm going to be wired and I'm not going to get to bed . And then I'll go on YouTube and I'll watch a podcast or something movies , stuff like that . I like a lot of pop culture and I find myself I wouldn't say doom scrolling but it's like , hey , you need to get to bed here . It's like one o'clock in the morning . I've been guilty of that and I'm even embarrassed to share that .
Speaker 2You know , same , though , and I , okay , I noticed this about myself last fall and so I removed well , I removed TikTok off my phone , okay . And then then I then it was fine for a few months . Then I started doom scrolling Instagram . I removed that from my phone last fall , and so I and I wouldn't . I wouldn't scroll on Facebook , because our algorithm just wasn't matching with what I enjoyed anyway .
Speaker 2Well , guess what the algorithm caught up to me , and now I've noticed myself doom scrolling on Facebook as well , and so this is a whole nother topic . You know , I do a lot of cyber safety education , but like , how are we expect kids to regulate themselves from being online when me , as an adult , a grown adult , can't even regulate myself from doom-strolling ? Yeah , that's a good point .
Speaker 1Just mind-boggling . I got rid of Facebook , so two years ago I got rid of it and I think for me and Erica and I
The Social Media Time Trap
Speaker 1talked about this before . But people can go on there and show you everything that's going right in their lives . They're never going to go on there and say , well , you know , this happened to me , that happened to me . I mean , you get some people who do right , but I felt like I was giving those people my energy and I kind of felt like the likes that I would have for whatever were kind of like an endorphin rush and I was like , wait a minute , this isn't healthy . So I got rid of it . I miss a lot of people that I used to talk to , but I know that it wasn't making me feel good anymore . I got rid of it , good for you .
Speaker 2I mean , you have to right so that might be next on my list . I just sell a couple of things on Facebook marketplace so it kind of forces you to have then the app .
Speaker 1So maybe I need it harder to access .
Speaker 2put it in a folder , in a folder , in a folder , so I can't just easily access it .
Speaker 1No , you bring up a good point . Well , probably have to . You know , have you have an episode on that ? But I think it's the whole cyber safety and you never know who the kids are talking to online . But that's another subject , right . I just know that I would get messages from people I didn't know on Instagram and I was like I'm not putting my face on there anymore , like I feel it was invading my privacy . I just cut the cord . Good for you , yeah , good for you . Oh man , tiktok . No , though I'm still . I still like TikTok . It catches me up on things and you know I love the recipes . I don't know if you remember that , but they'll show the recipes , like how to make stuff , and one of the things that I love to make now is a vodka sauce on bread with provolone cheese , tomato basil . I get recipe ideas from TikTok .
Speaker 2Okay , I see , and this is where that sounds delicious , by the way , but there is , the way that I make chicken at my house now is because of TikTok and the you know the few of the little self care tip type things is all from TikTok , so it's just there's that . So how do you weigh ?
Speaker 1okay , I'm going to spend a lot of time on here , but I do learn a few things I think you know it takes discipline and one of the things I like about my phone is that I can set up , you know , time limits and whatnot . I'm really utilizing that . I really like the recipes like especially in the summer . They've got these green type sandwiches where okay , I'm going to make you hungry Avocados , tomato , romaine , lettuce , caprese , like type sandwiches , and I've really expanded my horizons as it comes to food .
Speaker 2I believe it . I mean , you try a couple of things , you can say , oh wow , that's really good .
Speaker 1Okay , Are you ? Are you doing any meditation or anything like that ? Have you incorporated that into your daily regimen page ?
Speaker 2I have not , and I know you're so much better at you . I aspire to be you , melissa . No , no , every time I hear you , you know , talk about it , or we talk offline about it . It's just , it's something I want to get into , but what about you ? You still at it .
Speaker 1Yeah , I'm still at it . I've been listening to subliminals at night , which I think helped because I did an episode on my own on training your subconscious , so I listened to those at night . But Peloton has some amazing meditation practices and they're not that long . The misconception I've heard from people is oh , you know what ? I don't want to be sitting in a room for like an hour and it's dark .
Speaker 2I don't either , but it's true . Okay , I mean knowing that you can . So you can break it up . You know , five , 10 , 20 or an hour . Five , 10 , 20 , an hour , but that's more manageable if you want to gradually get into it or if you're trying to sneak in a little bit before you know you have something else going on . Absolutely .
Speaker 1I think it's a great stress reliever , and I even see that they're teaching this to kids in school . I think that's really amazing .
Speaker 2It is . I didn't know that Okay .
Speaker 1I am so glad that we had a chance to connect . I mean , I could we've said this before . We could probably talk for hours .
Speaker 2It is so ? True , yes , it is , but no , I am really glad to have this conversation because I'm guessing there's a lot of people in similar boats that we've expressed . You know , for me personally just being out of it and need that just motivation to just get back to it , and conversations like this certainly help get me there . So I appreciate the platform and opportunity to just talk about it .
Speaker 1No , I appreciate that and I think you said the most important thing , which is rest . That's what we're going to do .
Speaker 2All right , Well , thank you so much , Mel , and to everybody . Please remember to subscribe to our podcast on various platforms , including Apple , Spotify , iHeartRadio and many more . Thanks for tuning in and take care .
