And that's really important. I got into the ice bath, I spent three minutes in the ice bath and I shiver myself to warmth. That's where most of the benefits come. And I do it daily at least two minutes. Here's the trick though. I think an ice bath is actually easier than an ice shower or cold shower. Even though it's much colder, the full submersion is so much better than having that water just spraying at me, chaotically, although the best thing is whatever you're going to do. Cold exposure helps your immune system. Heat exposure helps your immune system. Now keep in mind, none of this is medical advice. So please consult your doctor, your dentist, your shaman, your Pilates instructor and your local rodeo clown before taking your life into your own hands. I need to hear the disclaimer and Bama's voice, please. Oh, one more thing. It's my birthday this week, y'all. And I only asked this once a year, every podcast we're not hopping on here and say, hey, please rate and review our podcast because I don't want to clutter your podcast with public service announcements, but it's my birthday. We'll be willing to get me a birthday gift that I will actually enjoy. I don't need more cufflinks. I don't need a tie. I don't need a birthday cake. All I need is a review on Apple Podcasts or Spotify. If you hop on there and just say, hey, I really enjoy this podcast. Give us five stars or give us a review. That would be really helpful. Plus for this one time a year on my birthday so we don't clutter every podcast episode that you'd listen to. Would you be willing to get me a birthday gift right now? It's my 42nd birthday. And the best gift you can get me is leave us a review, Apple Podcasts or Spotify. You know, we have over 16,000 reviews on Apple and we read every one of them. Spotify just started doing reviews recently. So if you listen on Spotify, please give us a review that helps us reach more ears with our message of less. And if you watch this on YouTube, you can subscribe to this channel. You know, almost 70% of the people who watch our videos on YouTube do not subscribe to our channel. Now is a great chance to do it. You're not going to see me hop in every video and say, please like and subscribe. This is the one time a year. If you want to subscribe, we'd really appreciate it. We appreciate you

all. That's right. And the fact that we don't accept ads on our YouTube videos actually hurts us because we are not a priority because we're not profitable to YouTube and the way that other people who run ads are. And so what that means, it's harder for us to be seen. That's one of the prices that we pay for the stance that we take. And so each time you leave a comment or you subscribe and you hit like, you increase our visibility on YouTube so that if you support what we do and you want more people to hear these ideas, you give them a chance to see it in their timeline, news feed or whatever it is they call it and they recommend the videos.