And in warm weather, I'm going to admit it right now. And I know if you're listening to this, it's probably cooler where you are. I grew up in the Caribbean. I like warm weather. So getting out in nature at some point during that day would be pretty incredible. And feeling small. Arthur C. Brooks says it's pretty simple. If you really want to feel that sense of happiness, whatever that is for you, be small. And just having those things in my life that keep me small so I can really be my best and contribute has really worked for me. What new habits did I develop in 24? And I didn't realize it. Well, of course you realize it. I mean, listen, I'm not asleep. A couple of things. I really have become more conscious, obviously not right in this moment, but blocking the blue light. I've been listening to a lot of Dr. Jack Cruz. He is, you know, he, like he says, if you know, you listen to his lectures and such, I'm only here for the savages. I think this is somebody who's had a lot of information for 30 years and he's just like, F it. I'm just going to say it all. Now, if you're new to the space of wellness, I would baby step it before I get to him. I would, unless you have thick skin and you don't take the delivery personal. But the understanding of what blue light truly created pretty much in Vegas makes us impulsive. It does a bunch of stuff it's on purpose. So I always hope that people will take like a rebellious attitude about the phone and about blue light and get sort of like, well, they're not going to do this to me. And even if we do that, like 5% of the time, it's better for us. So one of the things I did in 24 was, is blocking blue light a lot more. I've been stretching more. That's definitely been my constant. That'll be my constant going into 25 because I suck at it and I pay the price for that. So another thing I have been doing is adding methylene blue to either right before I do cardiovascular exercise or go out in sunlight or even the red light. So I have been taking a brand called Troscriptions. I do not work with the company. That's just a brand I do. If you don't want to have a blue tongue, it's not for you. And I've just been experimenting what that does for my health. And this does go back to, I have a friend who got diagnosed with cancer and he went on a very strong protocol. And one of the practices was that, and there was some success there. I'm not getting into all of that. I'm just sharing with you some things I have added in 24. And then finally, so blocking the blue light, a lot of blue tone is the sunlight. So here's where the rabbit hole goes a little bit. So I mentioned Dr. Jack Cruz and... I used to say, hey, sleep and food was the number one thing on the list. And what I'm really starting to understand is all of the myriad of bodily functions that are supported by and kind of ignited by being in the sun and in the sunlight. And so if you could add one thing in 25, if you're able, if you're in an area that you can do it, if you, again, just somehow in your schedule, I know it's hard when you have especially little kids or you live in a city, can you witness first light? There's so much data about your eyes looking at first light, setting your sleep, your melatonin, just all of it. So I will say that that is something that we have added in our house. Laird has been very diligent. He's better at it than I am. I think it's offensive to wake up when it's dark. I like to be snuggly in my bed, but this is something just being out in sunlight. Because by the way, I can get lost at my desk like everyone else. Hours and hours go by. I've been sitting, I've been under the LED lights. So that is something that it's really basic. It's free. And I think it could be the most powerful thing we could do for our health. It's all just a suggestion. Someone asked me, why do I care so much about being healthy? I just tie it to everything great that's in my life and being able to enjoy that. If you haven't felt good or you've been injured, it's very hard to enjoy all the blessings that are right in front of you. And so I tie my ability to really take it in, you know, the hugs, the good food, just those real, real moments with feeling good. Because I know the other, and mine are usually injuries, just not being able to get there, just having that kind of veil of discomfort or pain or irritation or whatever the things are that keep me from being able to take what is good in my life. Is it stressful? Yep. Are there things I worry about? All the time. But somehow when I feel overall healthy, I still can recognize the funny things, the love, the powerful things that are happening every day and every hour. And that's why ultimately at the end, it started by wanting to jump high and hit balls hard. And it really evolved into so many other things that I didn't know were also happening when I was looking at it just as an athlete. So for me, that's it. Somebody asked me if my kids, my children have done anything this past year that have warmed my heart. Oh, my goodness. Yes. I really am so humbled by having daughters and by having children. And I think there's so many things that they do. I think watching them become who they are, even when it's the things I don't like and scare me, there's something about watching them grow and kind of try things on that are interesting. Sometimes they kick my ass, but it's been interesting to see. And, and, and I'll be honest there, there are like, for example, I'm going through something right now with one of my daughters that is really, it's hard for me. You know, it's, it's like, I want to be a really good mom, like all moms feel. And sometimes I have parental insecurity because I didn't, you know, it's like very few of us have great examples. And so sometimes believe it or not, I'm more lenient than I would like to be. And that isn't always great. And so then trying to pull back or throw down boundaries or it's like, Oh, does she feel loved all these things? And so I can say that it's a constant source of learning and it's wonderful. Um, I have one daughter in particular, she comes home now and again, and, uh, she cooks in the kitchen and she makes food way better tasting and healthier than me. And, and she's glorious. And when I say that, I mean, like, in all in all the ways that people are glorious, it's like loving and brilliant and beautiful. And, and so watching her has really been extraordinary. But I feel like even when it's hard. It's, there's something in there, something in that learning, something in that willingness to say, okay, I don't know. And I, I do feel nervous and, um, I'm going to sit in it. I'm going to deal with it. I think there's something I've learned over the years. That's very, very powerful. It's like really human about that. It's not fun all the time. And I lose sleep. I swear to God. I have like, I look, sometimes I have like little, you know, white hairs that show up and I give them names and they're of my daughters. So the arc is long on that story. So being married to Laird, we celebrated 27 years of marriage and we've been together for 29. Someone asked me, have I watched Laird evolve over the years? Well, that's a whole podcast in itself. But in short, listen, Laird drank alcohol till 17 years ago. So the thing I, one of the things I admire the most about Laird was his very intense relationship with alcohol and how he shifted that. And then of course, as you get older and you are tempered by your family and by failures professionally and by, you know, injuries, I have really admired Laird's willingness to show up. So he's certainly intense, but in certain ways, and I mentioned this on another podcast, Male Wisdom, I've watched Laird accrue a lot of male wisdom and letting young men go ahead and, you know, listening to all the females in his life. Like, I think that growing with a partner, if it was your, you know, the way it's supposed to be for you, I don't think obviously every couple, there's a million ways to do it, right? Like I was just working with somebody who his mom was on her third husband and he said, listen, every one of her husbands that she picked are amazing So I'm not saying there's one way to do it. I'm only saying in my way, but being able to kind of grow up and, and with somebody is not only really fun, but there's times Laird and I will laugh together about how absolutely absurd things are, um, where maybe 20 years ago, that would have been something I cried about, or Laird would have gotten angry. And now we're just like, yep. And that's a beautiful thing. It's a really beautiful thing. And somebody who helped me a lot with that is obviously I have good friends. And I mentioned Byron Katie a lot. But that curiosity, that sense of like what's going to happen right now and not do a ton of past futuring, as she says, has really been helpful. It really has. So I'll continue to try to keep my sense of humor in 2025. So what rituals, if any, do I wish I would have done while I was a collegiate athlete and then a pro? Well, right off the bat, stretching, but having a real stretching practice. So for your sport, we call it unwinding the wine. So for example, for me as a jumping athlete, my quads became like beef jerky. I really wish I had gotten a thoughtful practice. And this is really a small thing, but we drank sugary drinks. I won't say names, but they're usually very bright colors because you're hydrating. And so I really wish I never had the practice of drinking any of that while I, I mean, period, but certainly while I'm in the middle of a competition, not drinking a bunch of sugar and trying to be an athlete. So I think just those simple things and also taking it in, because it is, it's for a finite period of time, but that's not how life works. I don't think life works where we sort of take it in when it's happening. I think it's like we're in the classroom and that's what we're doing. And then we look back and go, oh, wow, that was pretty amazing. So I think that's just part of being a human. You know, we do talk about that in parenting, where if you go, hey, I did this as a parent, then I had this other consequence because of that. And then you go, but oftentimes, I look back and I go, well, I wish maybe I had done that differently. But then I would have had another set of consequences. So I think it's really coming to terms with knowing like, we're probably doing the best that we can in that moment. And we'll get the lessons and we can course correct or adjust and we'll go on from there. But to sit and beat ourselves up like, oh, I should have done this, that and this. I don't know if that's so productive. I don't really think it is. Which experts, I get asked this a lot, do I gravitate to for credible information? Okay. So I mentioned Jack Cruz, but that's more hardcore and you, you have to be in a different mindset to listen to that information. Uh, it's a little more scary. It's more harsh, but if you've been in performance a long time and talked about mitochondria for more than 10 years, you're probably ready for it. My favorite podcast in the world is Tim Dillon. And I'm not getting health information from Tim Dillon. I'm getting someone who's actually using humor to say pretty truthful things. And I think that's why I love comedy. I love education and comedy. So on the educational side, if I want help with my, let's say, mobilization, Kelly Surrett, the ready state. I love Jill Miller. I love this idea of people teaching you how to care for yourself. I think this idea of us finding ways to get out of physical trouble from being athletes, from sitting, from all these things is really, really helpful. So I go to them for that kind of information. I do really enjoy Joe Dispenza, just talking about the power of not only meditation, but being reminded how our beliefs and our mind and our heart can dictate so much. And he gives really tangible takeaways into and sort of best practices in doing that. Because I think we make everything so physical and material, and we've overlooked the power of the computer, our mind that can be the best chemist, the best doctor, the best, you know, natural pharmacy that we have access to. And we just don't know how. And so I really appreciate his work a lot. And, you know, I've had guests on my show that I really appreciate. I loved the Good Energy book, Casey Means. But at the end of the day, I think once you get the basics down about knowing what you're trying to take care of with your microbiome and your sleep and trying to avoid chronic inflammation and all these things. It's really about best practices. We can hear it over and over. I mean, we've got a million podcasts right now, but it's about putting in play that practice. And even if it's just five minutes a day. So another thing I'm going to incorporate is a little bit more meditation, but I'm not getting crazy. It's going to be in the morning when I can five to 10 minutes a day. I'll be honest with you. I hate sitting in Indian style. I have really stiff knees and a tiny little tear in my labrum. So I'm going to sit with my legs out in front of me. It's that simple. But while I'm there, I'm also going to connect with the parts of me that don't feel good and tell them that I love them and also believe that they can be different and they can be better. And that is not easy. Believe me, I have named the injuries of my knees. I have one artificial knee. I've moved them in. They've become part of my identity and I'm still working on that. I'm still working on trying to move, you know, not settle like, oh, that's just how it is. And that's how I'm always going to be. It's like, nope, I can still work at it. So as an athlete, as a person, all those things is trying not to be constantly defined by the way I have been, but working on, however, you know, small or big, being better. Because we can people, there's people who be like, I have a big temper. It's like, okay, you might today, but you may, you could work on that. And so I think when it comes to things like that, that's what I'm going to keep doing. I'm going to keep trying to find my blind spots, keep asking people who are willing to tell me in a safe and loving way, people that I respect, keep listening to my body and saying, okay, this is who I am today, but could I be better? And just to continue that. And again, I just want to say that I say all of this so easily. I'm around this content all the time. It is, it is a very challenging thing to execute. It is, but what's the alternative? And that's what I think about health. What's the alternative? And so once I know something is true, I'm not going to keep banging my head against the wall. At the end, end of the day, when someone is sick, they're not wishing they had more money. They just wish they felt good or they had more time. So I'm just trying to do my best to do that now. And that's my resolution pretty much every year. It doesn't change. It's like, hey, what are the ways I could be better? So I don't know. I've thought a lot about aging because now I'm at an age that you're just aware. You're aware of time. You can even see it on your face and in your body and your kids are big. And, and so I've, I've thought a lot about not getting a limiting mindset about age. So I have a new thing, which has been, I'm here and I'm alive. So when I think about age, I'm not here to fight it. I think there's so many wonderful things about being here a minute is I'm alive right now because a lot of people aren't. So when you think about that, like that limiting restriction that we put on ourselves because of time and age, Be thankful that you're alive. And what are the things you could do right now going into 2025 that will make you more alive? And so maybe that's the resolution. Let's be more alive in 2025. Let's be more peaceful. Let's be less hysterical. Let's be less reactive. And I want to have some fun. I hide behind my work and I avoid fun because it's sort of like, it's loose. I control it. But I live with somebody who reminds me that like, what are we doing here? We're here to take care of ourselves, to love each other, help each other out and work a little. So I really appreciate you guys spending time with me this year and tuning to whatever shows you have and spending time with me on this podcast. And I have some really fun things planned for 2025, working with some other women that I admire and respect to talk about wellness. So hopefully you'll be able to see some of that. And it's not about, I say with women, because I just think it's a different point of view, right? Like when you are a female and if you've decided to have children or you work and, or you work, I think it's really easy to talk about health and wellness in all these measured ways like, oh, your heart rate variability and minutes of this and explosive training and HIIT training and zone two and all this stuff. But I do think as a female, it's just a little different. And I think I'm excited to get with these other women in the space. They're all a lot smarter than I am, like doctors and stuff. But just to kind of break it down, because the great thing is they have the information. They know the studies for real, right? These are not influencers. These are serious women. But when you ask them, like we've had meetings on the phone and like one of them is in the bathroom of a hotel. Why? Of course, because her kid is in the next room with her family and that's just what you do. You know, one is there and in the background, you see a little kid running around in a Spider-Man costume. It's like, hey, that's everybody. So I'm excited to share with them and get real takeaways, but also go, hey, are you getting it done in your life? And they'll say barely.