Speaker 0 00:00:00 Welcome to the Heart Rate Variability podcast. Each week we talk about heart rate variability and how it can be used to improve your overall health and wellness. Please consider the information in this podcast for your informational use and not medical advice. Please see your medical provider to apply any of the strategies outlined in this episode. Heart Rate Variability podcast is a production of optimal LLC and optimal HR-v. Check us out at optimal hr-v dot com. Please enjoy the show.
Speaker 1 00:00:32 Welcome Prince to the Heart rate variability podcast. I am Matt, I am back with, uh, Dave and Ina today, uh, for our last episode with you, um, on the book. We'll, we'll follow this up with, uh, the chapter and the conclusion. So you'll hear from me a little bit. But, uh, uh, we wrap this up with our personal strategies. So that's us talking about this, just a, a great voiceover person who did our book, um, saying things more, more coherently than I do on the podcast. So, uh, no reason to repeat that. Uh, but Dave, great to see you today. We, we are hitting, um, sort of our, uh, the final parts of the book. And if you're new to the podcast, I should say, before I get going, um, you have hit us, uh, well into a series on our book, the Heartbeat of Business.
Speaker 1 00:01:20 Um, so I really highly will first welcome to the podcast. We're glad you're here. Uh, second, really encourage you to go back to episode one of this series just while we're releasing audiobook chapters and we're talking about those chapters as we go through. So, it's been a whole lot of fun, even though I gotta write this book with Ina and Dave. Um, uh, this process is like, talking about it is, is just as fun as writing it, if not more, cuz I get to see you more as I do this. So, uh, this has been a lot of fun for me. Uh, so chapter nine, and really chapter 10 as well, when we talk about what we do personally, is we're looking at individual strategies for peak performance. Um, and obviously we go through this and as you go through chapter nine, chapter 10, you'll get a lot of both, uh, research suggestions.
Speaker 1 00:02:08 Um, also you'll get our personal strategies and how we implement these as well. So, you know, as I was writing this and working with you all on this, there, there were a couple things that that really stuck out for me. Um, and the first one has to do with donuts. Um, I personally love donuts. Um, it's hard to find a vegan donut when somebody brings 'em to work. They're usually not vegan. So I, I have a little like, uh, you know, it's like, oh, I can't eat the donuts, but I really love 'em and I love the ones, like with the cream filled ones, the ones that like, have 8,000 calories. So I'm a fan of donuts as a manager. I think I helped turn a culture around at one time, feeding staff. Um, it was the only thing I did, but it's like, initially they, they just, I, I interviewed staff cuz the culture was a disaster when I took it over.
Speaker 1 00:02:59 And they're like, they get donuts in other parts of the organization, why don't we get donuts? So the next day I brought donuts in, things changed and they didn't change. Not everything improved, but that, and then we started like having pancake breakfasts for people. Like, so I cooked for them. Uh, you know, there's something about eating together that's very communal. And then I do all this research on heart rate variability and I dunno if we should bring donuts to work anymore. So, you know, ia, this is kind of a fun way to talk about bigger issues, but I think some of the things we do, uh, catering. My other fun one is bagels. Like, I love it when people bring bagels in, especially when there's some vegan cream cheese. Just why don't forget about us out there when you pick up bagels. But things that we also know through research, uh, are inflammatory foods.
Speaker 1 00:03:51 I think donuts hard to probably create a more inflammatory food than a donut, especially the cream filled ones and Claire's eye, like, so, you know, it's, it's this thing of we don't wanna take the fun out of the business environment. And this is was one of my struggles riding this section. I never encourage anybody to start their day out though with a donut. Like go bacon, egg sausage or cereal with whole milk in it either. But that's, that's me. So I just kind of like, how, how would you see this? What would, uh, as leaders kind of struggle with this chapter of, okay, I know some of these foods create inflammation, which exacerbates the stress response and has not, is counterproductive on everything. We've talked about this book here, but ina donuts are good, donuts are good. So if I came to you saying, ina do I buy donuts or not? After reading the book up to this point, what would some suggestions you might, uh, gimme as a leader?
Speaker 2 00:04:50 Well, um, I might say yes, but <laugh> great. What I would say is bring a bunch of munchkins and a really big fruit salad to go with it. Yes. <laugh>. Um, you know, I'm a big believer in, uh, in moderation. Yeah. Um, and you know, obviously there are situations like being vegan where, you know, donuts generally are just not gonna be something that you eat unless somebody goes, you know, to the, uh, trouble fighting a vegan donut. Uh, so obviously there are exceptions. Sometimes there are, you know, allergies and intolerances and, you know, all sorts of, uh, you know, all sorts of things. Uh, but, you know, to the extent possible, um, I do think that, uh, moderation is important and completely depriving yourself of something you really love. It spells a recipe for disaster. Yeah. Um, you know, I do a lot of work with people with, you know, all sorts of habit changes, including dietary changes. And, you know, I do find, and research shows this, if somebody loves donuts and they can never have another one, they're setting themselves up for failure. Yeah. Uh, but if they can have a munchkin and a bunch of blueberries and strawberries and, uh, raspberries and blackberries, they get the best of both worlds. So as a manager, you can show people you care about them by bringing a smallish container of bun skins so everybody can have one or two, um, and, uh, a bunch of, uh, you know, healthier, but still yummy, um, yummy options.
Speaker 1 00:06:16 So, so when you say munchkins is, I'm, I'm thinking I'm eating like the people from Wizard Wizard of Oz. So is this like, well, I, I I'm picturing like these little, like Yeah, like what's a munchkin?
Speaker 2 00:06:33 Okay. Well my apologies, I had no idea. This is not a common term.
Speaker 3 00:06:38 I, I knew exactly what you were talking about.
Speaker 2 00:06:40 Yes. <laugh> munchkins are basically the, the, the holes from the donuts, they're little, little tiny balls made from donuts. It's kind of what you would get if you cut, if you cut out that, that hole in a donut.
Speaker 1 00:06:53 So a donut hole.
Speaker 2 00:06:55 It's a donut hole. <laugh>,
Speaker 1 00:06:57 I, I learned something today. I learned something today. So I love it. I love it.
Speaker 2 00:07:02 They're, they're little that's,
Speaker 1 00:07:04 I know exactly. I, yeah, I, I'm just always called donut hole. So, uh, I, I just, uh, I didn't know if there, there was special something there that I was missing. So, uh, yeah. I do
Speaker 2 00:07:15 Not recommend eating little people <laugh>. I know. Good idea.
Speaker 1 00:07:19 I just, I dunno where munchkins come from, but, and I, I wanna be very careful here because I, I all, I just feel, even though I don't know what I'm talking about, that could be socially inappropriate one way or the other here. So I'm gonna stop there. I just had some childhood movie pop into my head, so, uh, I'll always great.
Speaker 2 00:07:36 This is not what I meant by everything in moderation. <laugh>.
Speaker 1 00:07:41 Alright. Now that, now that we're getting away from cannibalism, uh, I love, love to get, uh, your thoughts because I, you know, I, I think, and again, with your background in athletes as well, I, I didn't necessarily, I mean, we used to carve up before a big game, which that has gone way out, uh, uh, the window. But I, I just kind of want you, how, how do you think about this, uh, you know, things that could be seen as really a morale booster to show I care about you. Like our last episode, uh, might also be counterproductive. L I'd love to hear how you're balancing that.
Speaker 3 00:08:17 Ye yes. Well, a absolutely. And, uh, and also, you know, to, to continue to defend Ina not only have I heard of that, but I'm pretty positive that's what Duncan Donuts calls. Ah,
Speaker 2 00:08:28 I think it might be Duncan Donut's terms that might be where it's come, comes from. Yeah.
Speaker 3 00:08:32 <laugh>. So,
Speaker 2 00:08:34 Thank you, Dave.
Speaker 3 00:08:35 So you're the weird one here, Matt.
Speaker 1 00:08:38 That's where we land Dave. So I, I am very comfortable with that role.
Speaker 3 00:08:45 Um, but yes, so I ina hit it right on the head, everything in moderation. Um, I, uh, you know, my favorite thing in the world is pizza. Uh, but I don't eat pizza every single day. It's a, it's an event at my household. We have a pizza oven, we look forward to our Fridays, we make our own dough, we make our pizzas, and it's, you know, it's the happiest time. Is that good for us? No. But is it great for us as a family for bonding and making us feel happy and fulfilled? Absolutely. And the same thing is true, you know, in a, in a workplace, um, if you brought donuts in every single day, even donut holes or, or monk or munchkins, whichever you, whichever you are familiar with <laugh>, um, that's not a good idea. Like, we know that that is going to decrease productivity.
Speaker 3 00:09:36 We know when somebody's eating it in inflammatory food Right. What's gonna happen? They're gonna have that sugar high, you're gonna feel happy, you're gonna feel great. And then about 15 minutes later, half hour later right, you're gonna start to right, uh, fall on down, and then you're gonna be reaching for your fourth cup of coffee that morning. Um, and in addition, we know that that's decreasing their health. So if they're on our short list, <laugh>. Yeah. Um, but, uh, but we definitely want to be focused on that. Yeah. You know what, every Friday my boss is gonna bring in donuts, they're gonna bring in donuts and coffee, and I have that to look forward to at the end of this week. Yeah. Right. Um, and then we all get to stand around. We get to talk around the table, table where the munchkins or the, uh, or the donuts.
Speaker 3 00:10:24 Right. Um, and we get to hang out, we get to laugh together. We get to enjoy each other. We get to talk about what we're gonna do this weekend. It is a big morale booster to do something like that. Um, I love in's idea of bringing in a large, like, fruit salad as well, so that you have a, you know, a distractor option. Um, I know I've done to, uh, there's places around here that will do the, uh, that will do the paleo donuts. Hmm. Um, which in my opinion, taste even better than the regular thing. Interesting. However, yeah. However, they are like, you know, double the cost, uh, which is unfortunate, <laugh>, but you're not, you know, you can feel really good at the fact that you're not, um, you're not causing a detriment to somebody's health. Um, so bottom line with it, Matt, though, is, uh, exactly like Ena said, moderation, um, always practicing moderation with that kind of stuff. But absolutely we want to show that we love our employees. We want to show that we, we appreciate those around us in food is one of the best ways to do that. Everybody loves food and it makes everybody happy.
Speaker 1 00:11:29 Exactly. Happy. Exactly. So, so just for the record, uh, munchkin is a native, fictional, uh, character of Munchkin County in Oz. So we were both right. I i, I, I wanted to make sure I was, uh, not just making something up so you could be eating a donut hole, which I, I learned something today. Or a small person from Munchkin County in awe. So, uh, hopefully it's one rather than the other. But I, I think this is, to me, uh, all kidding aside, it's those conversations we need to have with each other. Like, you know what, what is a, you know, I, I think back is those donuts were, I got more benefit than cost to them. Everybody was already a train wreck of a mess as far as burnout was concerned. So like, a little sugar might have actually helped the situation. But, you know, I, I think it's these conversations to be had is how can we utilize what we know about the stress response, what we know about how nutrition impacts performance and still have fun at work.
Speaker 1 00:12:32 Cause, cause you know, it's, it's not like we, we wanna have these events, uh, because showing you care about someone, again, as we talked about last week and throughout this book is such a key piece of that as well. I think the other one that falls through this, in this category for me, uh, is alcohol. Um, I think alcohol, depending on the business environment you're in, um, is everywhere. Um, as a business traveler, um, I can tell you, uh, my airlines sends me free drink tickets. Cause I guess they want me to have Margarita as well. I'm at 30,000 feet. Uh, and, and I think that I, I mean, as we've talked about several times on this podcast overall, um, you know, alcohol's a great way to feel better, but also having some of these, uh, uh, pieces as well. So one of the things I thought about was like, reimbursing for alcohol.
Speaker 1 00:13:28 Like, and I don't wanna like hate the fun away, but it's like, what, what do, how do we think about this? And that's what I really struggle with because I know after a hard day of work, having a beer or two really tastes delicious. Um, having it at 30,000 feet, having two margaritas, you know, I better get an Uber home from the airport. So I, again, I, I kind of like to kick this out to both of you as well, because this is one that I like. Do we wanna, do, we want people, again, we want people to talk about it. But, you know, do you go as far as saying, we don't reimburse for this anymore, because if you're drinking on business trips, we know you're probably not performing to your best self the next day. So I'd love to, again, again, following up our munchkin conversation, uh, with another of Matt's buzz kills, uh, uh, how, how do we handle something like alcohol?
Speaker 3 00:14:23 So I I I'm happy to start. Uh, you know, it's, it's pretty easy. Uh, we, you know, in, in none of my roles, a as a supervisor, do we, um, really bring alcohol up all that much. Yeah. Um, and uh, and you know, and I I, I also dunno how much of a, of a appropriate work topic it is to begin with. Right? Yeah. And, um, and, and definitely we don't go out drinking with, uh, with employees. Um, but there is once a year or even sometimes where we have a work party. And in that case, yes, we supply alcohol and yes, we are all drinking together. Um, but I think there's that expectation that, you know, nobody's gonna get out of control with it, although that always happens. Yeah. Um, I, and uh, I, I do not deal with any situations where we have people, uh, you know, traveling our, our dollar, uh, where we would talk about reimbursement, um, for alcohol.
Speaker 3 00:15:20 But with that, um, I think that's a tough one. Uh, cuz it depends on the industry. And, uh, and I do know that in some industries it does. Uh, you know, especially if you're in a sales type industry, um, you know, you need to take your clients out drinking <laugh>, right? Uh, that's, that's a social thing to do. So in that case, yeah. Uh, you know, it, it definitely do it. Um, but yeah. Do we also know that it's impacting that person's health in a negative way? Yes. Do we know that it's, um, you know, going to impact their next day's performance in a negative way? Absolutely. Um, so yeah, that's a, that's a a lot of where I'm at.
Speaker 1 00:15:54 Yeah. You know, let me throw this to the question to you just a little bit differently because I think day bring, oh, I know Day brings up a real challenge and we, we try to address this in this chapter, and you can go to optimal h hrb.com uh, slash handouts, uh, to get these, they're also in the appendix of the book as well. How do we talk to people about this? Because I think the donut conversation, or the munchkin conversation in one way is just a really kind of simple is, Hey, we wanna bring in lunch, we wanna bring in breakfast. We all read this book, we know that donuts probably aren't the best thing for us to bring in. Um, you know, what, what can we do? I, I think that's, to me, it's a fairly, you know, uh, a good example of an easier conversation.
Speaker 1 00:16:43 I think when we get into things like alcohol, sleep, quality, other aspects of nutrition, because nutrition can be a trigger for a lot of people as well. I, I just kind of wonder like, uh, do, do you have any thoughts about how we can bring up these topics that you have taught us, we have talked about dramatically, am I gonna perform at my best today is going to impact that? Yet they're usually things that are beyond the scope of business. And I just kind of wonder if you've, uh, got any ideas about how as leaders, managers can bring these conversations, uh, at least in an educational way to folks.
Speaker 2 00:17:23 Yeah. Good. Um, good question and definitely a tricky one. Yeah. Um, because, you know, this often falls into the none of your business category, <laugh>, right? Um, we have to, I, I think, you know, if, um, the industry such where, you know, like Dave was talking about, you know, uh, where there is an expectation that you are gonna be taking clients or, uh, you know, there's gonna be alcohol, uh, in some way involved, um, making the conversation be a part of that. Um, you know, so, you know, let's talk about how alcohol impacts you. Uh, let's talk about what alcohol does, you know, to your brain in general. This is what you wanna keep in mind. Um, you know, if you, if this is a sales meeting and you are taking a client out for a drink, um, you know, think about how that al that drink or two, or, or however many you're having, you might be impacting your ability to, uh, to function.
Speaker 2 00:18:14 So more, you know, as you said, in an educational capacity, here's something for you to think through, um, including maybe alternatives. Cuz you know, certainly it's possible that, um, the salesperson taking someone out, uh, for drinks is not actually, like, maybe they, they don't drink for a multiple reason. Yeah. Multitude reasons, you know, health reasons. Maybe they've had a, a problem with alcohol in the past, maybe, uh, it's against their religious beliefs. There's so many reasons why somebody's not gonna be drinking alcohol. Maybe they just don't like it. Right. Um, so, you know, taking data into consideration so that there is no shame in saying that, well, I don't actually drink. And, um, you know, maybe the client they're taking up, you know, is not going to drink. So just having an ability of, uh, thinking through it, very importantly in a non-judgmental, non-shaming MA matter one way or the other. Non shaming for not drinking, not shaming for, for drinking. Yeah. Uh, as well, but more, you know, here's some information and I trust you to figure out what to do with this information. Um, and going back to that underlying, um, safety and trust, uh, that needs to be established in order to have this conversation because it can be difficult. Um, I mean, a conversation about donuts can be tough, right? Yeah. There's so much shaming about what they need. Right,
Speaker 1 00:19:25 Exactly.
Speaker 2 00:19:26 Uh, so we gotta have a foundation of trust. So when you're bringing in, uh, you know, donuts more rarely right now, that's, uh, you know, very important point that they make, you know, not every day or when you're bringing in a really big fruit salad with those, you know, so not to show like, oh, well, you know, I'm doing this so that you can be healthier because I know you are otherwise gonna pig out on those donuts. Yeah. Don't forbid. No. Right. You know, you wanna be very careful how you bring, how you, uh, bring this up and really giving people the idea that you trust them to make their own choices and the choices they make are not your business. Right. You are just trying to create an environment where, um, people are free, uh, to make their choices and where they have choices. Yeah.
Speaker 1 00:20:09 And, and I think great point and very well said too, uh, the, the, the interesting struggle that, you know, I, I think that this like bo both the, the do donut example and the alcohol example bring up is like what, you know, where when it crosses the line into the business environment, um, whether I'm reimbursing on a trip, whether I'm bringing in, what do I bring in for breakfast or lunch even? Because lunch, I, I'll tell you, as a trainer, I know I'm screwed in the afternoon. If there is a pasta served for Yeah. Forget about it. Right? Like, you can't fall asleep if I'm talking, cuz I'm way too loud for that, but I can't compete against lasagna. When I see lasagna, I'm like, Nope, it's gonna be a bad afternoon. I'm gonna just be talking the whole way through. Nobody's gonna interact with me.
Speaker 1 00:21:02 I permit, I ask them to do something like a role play, like they will want to kill me. Right. So, so like, you know, that's the interesting, I think dilemma and I think where heart rate variability in these type of conversations are putting sort of a dilemma. And, you know, I love my dilemmas cuz we can talk about them is, you know, what you eat for breakfast at home, not a in my business really. Now, will that impact your performance? Yeah. So it's tricky in some ways, uh, now probably not where you're going to get fired or keep your job kind of level of performance, but maybe overall. So it's like, it's that interesting thing about when we look at the business environment where, where do we support wellness at the expense of something everybody loves, like a rich chocolate cake for everybody's birthday. Uh, you know, and just kind of weighing those two things. And I think that's, if we can recognize that dilemma, hopefully we can have conversations about it as well.
Speaker 3 00:22:01 Matt, if I can add Yeah,
Speaker 1 00:22:02 Go for it. Dave.
Speaker 3 00:22:04 Uh, so my wife actually, uh, she, she came up with the idea of bringing in, um, special drinks for people and, um, and, but, uh, but sparkling water, uh, and flavored sparkling waters in, in different varieties. Um, and uh, and it's amazing how much people appreciate Yeah. For that. Uh, and it's a, it's a very cheap thing and it makes people feel appreciated and you're having a special drink and socializing still. Absolutely. Um, you know, so by no means is it alcohol, uh, but it still gives you that special feeling, which is wonderful.
Speaker 1 00:22:43 Yeah. And I love, I've, I've only been in like the Denver WeWorks office, uh, to do some trainings there. I love kombucha on tap. Like I think that that's, I I like, I joke with, because it's social service organizations, so we all come in with our big, uh, growler to, uh, suck up as much of that free, uh, kombucha as we can. But it's like, I think it's a great example of that. And I know WeWorks then has alcohol at the end of the day sometimes for folks, uh, with that. But, uh, I think it's a great example. You know, and, and this is where, and I think we do a good job in the book of, uh, suggesting this is like having, you know, a nutritional month, having a sleep month, you know, where, hey, maybe we do, uh, and I think we give this suggestion in the book of, you know, put your logo on a sleep mask.
Speaker 1 00:23:32 Probably something that's gonna cost a few bucks per mask, but it allows you to talk about it. And that's bringing nutritionist in and talk about the relationship between nutrition and the autonomic nervous system. Like, and, and doing that because IN'S point is being non-judgmental in that, you know, bringing up the, what alcohol does to the system and moderation versus, I mean, you know, like I said, the the biggest human, uh, study I'd love to do is like the free happy hour at an Embassy Suites, uh, during a conference because woo, that get, that's get that's getting interesting really quick, uh, give a bunch of people free booze and it gets ugly quick. So like, just having these conversations. So Dave, we can do, because Dave and I did this thing around supplements, uh, another really tricky issue and trying to find ones that improve heart rate variability and then feeling like, can we really do supplements? Cause we don't know what supplements people are gonna pick up. So I really believe having those conversations is really key here. And trying to do that in that non-judgmental way, uh, where people don't feel like, oh, my behavior's bad, but giving them information to consider other things, but which is still in itself not the easiest thing to do, but I think, you know, a good start for folks.
Speaker 1 00:25:01 Any other thoughts on, on this piece? I know we go in these last two chapters into depth on this, but any, any other thoughts, uh, before we wrap up?
Speaker 3 00:25:09 Yeah. To, to add to that Matt, uh, you know, the idea of that monthly theme, so it's not an individual is the problem, right? Yeah. Uh, it's, it's not, this is what we're doing this month. Everybody's working on this. Um,
Speaker 1 00:25:20 Well we're, we're we're having alcohol month because of what day? Christmas party <laugh>,
Speaker 3 00:25:25 That's it. That's right. Alcohol Awareness month. Yeah. Um, but, um, but the other thing is, uh, local professionals too. Um, so, you know, like if you're having the Sleep Awareness month for example, or nutrition awareness month, um, you could bring in a professional locally and those professionals will oftentimes come in for free. Yeah. Uh, actually they'll always come in for free because they're hoping of course for referrals. Yeah. And sometimes they may even bring in something like a healthy snack for everybody to enjoy. They might bring, uh, you know, sleep masks with their own logo on to hand out to your employees. Uh, so, so those are always, uh, possibilities if you look around, ask around them. There's always somebody willing to do that kind of stuff.
Speaker 1 00:26:11 Yeah. And again, uh, setting them up as a referral, you know, mutually beneficial and people come give an hour talk even like I, I know our rate, it's fairly, most businesses could afford that. So, you know, looking at bringing in those expertise, uh, like I said, I, I loved, I knew a clinic that did the, the logo embroidered sleep mask. Great way to show you care. You may have already given them a ton of shirts. So just something a little bit different earplugs they could take with them. Just kind of being really creative with that. Um, and again, it's, it's an educational piece a and really I think for, for leaders really setting up those high performance moments as well. It's like, you know, donuts on a typical Wednesday when it's just a typical Wednesday and Thursday is gonna be a typical Thursday. Yeah. That probably not going to irreparable harm in any way, shape or form to anybody.
Speaker 1 00:27:05 Um, however, you know, uh, looking at, hey, Friday we have a big presentation, let's go into high performance mode, understanding how these different behaviors that, hey, you might not want to have two or three drinks Thursday night before the big, uh, event on Friday. You know, and, you know, kind of setting that ahead of time and, and having people come up with their own plans for those, those peak performances with that as well. And I, I think that that gives us the a a way in to talk about this, uh, piece. Because like I said, if I'm not talking as a therapist at least about movement, nutrition, uh, sleep, I know I'm sending that ceiling on how much I can help folks. I think in some ways you can put that in the business environment as well. If we want high performance, but somebody's only getting four hours of sleep at night, somebody's eating a very inflammatory diet, they're living a sedentary lifestyle, we're probably not getting that performance that they're capable of getting.
Speaker 1 00:28:05 So at least educating people and then letting them make their own decisions, I think can be a huge step in the right direction with the acknowledgement. This is tricky ground. I, I, I think, uh, that's what we reinforce throughout the chapter as well, is it's not easy, but hopefully some of the handouts we give folks, uh, can be a really be a resource to start those, uh, conversations. Any other final thoughts before we close up for the day? All right, great conversation. So ina, Dave, I wanna thank you for this series. I, I know for our listeners, we got, uh, another, uh, chapter in the conclusion to go. I'll do a quick introduction for those. Uh, but not only was it a great pleasure and so much fun writing the book with you, it was almost more fun talking about it, uh, a year or so after we published it. So I want to thank you both, uh, for taking this journey with me and, uh, look forward to our next one. So, and everybody, as always, you can find show notes,
[email protected]. Again, the handouts that I was speaking of, optimal hrv.com/handouts will get you to a page with all that. You can download the book for free. And, uh, as always, we appreciate you listening to us. So Dave, thanks so much. Uh, we'll see everybody next week.
Speaker 2 00:29:24 Thank you, Matt. This was awesome. Thank you Dave.
