WELLTHY Generation Podcast!

32. Understanding Your Top 5 Hormones and 14 Tips to Get Balanced - Part 2

• Naihomy Jerez • Episode 32

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Let's continue understanding our top 5 hormones and discuss tips 8 through 14! Tune in as we uncover the symbiotic relationship between your hormones and the rising sun, and why that's non-negotiable for a good night's sleep. In this episode I share the way our lifestyles—from the kinds of light we take in in to the food we savor—shape our hormonal health. Together, we'll explore actionable tips for syncing our internal clocks with nature's rhythm, and why your liver's workload might be the secret culprit behind those unexplained breakouts.

Prepare to redefine your relationship with fats and vitamins while we navigate the nutritional maze that underpins our hormonal well-being. I'll share from personal experiences and expert insights on how embracing good fats can boost hormone production, and why mindful alcohol intake should be on your radar for maintaining hormonal harmony. We'll also examine the often-overlooked impact of gut health and detoxification on our endocrine system, and how strategic exercise and stress management are powerful allies in signaling safety to our bodies. Join me as I unpack the collective influence of these elements on our mental and physical health, ensuring you walk away with a toolkit for nurturing your body's natural rhythms.

Thank you so much for listening!


Speaker 1:

Hey friends, welcome back to Wealthy Generation Podcast, that's W-E-L-L-T-H-Y. Welcome to part two. Part two of 14 ways to keep your hormones in balance. Last week, I went over the five hormones that we were trying to keep under control Cortisol, insulin, estrogen, progesterone and melatonin. If you have not listened to last week's episode, please go ahead. Put a pause on this one and go listen to that one, because in that one I go over each of these five hormones, how they interact, what they do in our bodies and why it's so important to keep them balanced and why having them out of balanced is actually making you sick and not helping you feel well, friends. Okay, so go ahead, pause this one, go listen to that one, because I review these five hormones and, in addition, I go over tips one through seven out of the 14. Now I'm going to go through tips eight through 14, so that, as you piece them together, as you are ready to add more and more to help balance your skills and habits, to help you balance out your hormones, then you can start and keep adding on. Again, you might want a pen or a paper for this one. Yeah, pen and paper, not pen or paper, because then how are you going to use either one. You know what I mean. Um, and yeah, let's jump right into it. All right, let's jump right into tip number eight. So if you listened to last week's episode, the last tip I left off on tip number eight was using blue light glasses in your home, or or paying attention to the light situation in your home, because that really affects the hormone melatonin for you to go to sleep. So as much, and we spoke about having a nighttime routine to help with that. Please go listen to the episode because I really explain how, um, melatonin the production of melatonin gets triggered in your own body through lights or lack thereof. Um, and now tip number eight is actually how to set yourself up for sleep in the morning through your pupils. If you listen to last week's episode, you know that your pupils are the ones that help your brain understand that it's time for cortisol to go down and for melatonin to come up and be present to mellow you out, to go to sleep.

Speaker 1:

Now, the nighttime is important, and so is the morning. So is the morning. So what you want to do? This is tip number eight. In the morning, they usually say, you know, within the first hour of waking up. It actually is like within the first 30 minutes or as soon as you can right To get sunlight into your pupils because you are resetting your circadian rhythm.

Speaker 1:

I have a few clients that travel to Europe often, or if they're going on vacation or whatever, and or they're coming back from trips where the time zone is different, and we go over this strategy to to try and reset their circadian rhythm as quickly as possible. So one thing that I tell them is you know, do this whole nighttime thing right, like you might not be too tired and obviously is going to take a little bit of time for your body to realize what's happening. But one of the best ways to do that is in the morning when you wake up, getting sunlight into your eyes, because that will let your body know that it's morning time. Your pupils will act accordingly. They will probably constrict because the light is bright. So the pupils need to get smaller because it doesn't need to let that much light in. Pupils will act accordingly. They will probably constrict right Because the light is bright, so the pupils need to get smaller because it doesn't need to let that much light in. The light is bright enough, so that will automatically tell your body.

Speaker 1:

Now is not the time for melatonin. Um, the light is bright outside, it is morning time, and this is honestly one of the struggles in winter time, especially in the East Coast, where there's no bright light for a long time, or like the days are shorter, or people who work from home often that do not step outside. This is why a lot of us are depressed and a lot of us struggle with seasonal depression, like myself, because the sun is so important for my mood. The sun is extremely important for my energy, especially as a Caribbean woman Right Like I was born in the Dominican Republic like it's in my blood. I feel the energy from the sun when it's touching my skin, like it really changes me, and I know that it's because it's affecting my hormones differently. So if you can get sunlight in the morning, that will be great. If you can get to a window preferably it will be full on stepping outside. If you have a balcony, if you have a backyard, if you have a porch, if you have maybe a window you can stick your head out of, but the most effective way is to step outside when, like pre-pandemic, when we had most of us to leave our home in the morning to go to work.

Speaker 1:

This was like a no, like something you didn't really have to think about because it would happen naturally, like, honestly, this is what happens. Like with these intentional lifestyle shifts. If we lived our life closer to how how animals live their life, like as actually human beings in nature, like as part of this earth, a lot of the things that we would be that we're currently dealing with, we would not be dealing with. The thing is that we have been conditioned in this society that we live in, to live in a way that's not conducive to human beings on this freaking planet. So now we have to be so intentional about these things. So, for example, like, if you need to leave your house in the morning for whatever reason for work, to take your kids to school, to walk your dog, like whatever it is you already have a leg up. But if you and I've seen this with my clients who don't leave their home, it becomes a really big mental health crisis because they're not leaving their home for nothing. And again, it was something during the pandemic that was very evident because we were stuck at home and we weren't going out, and that has a huge effect on our mood and it has a huge effect on our circadian rhythm and just like really getting cues from our beautiful earth as to what us, as humans who belong on this earth, should be doing and how our body should be responding. So that's number eight.

Speaker 1:

Number nine is to eat balanced meals and to anchor your carbs. So what does that mean? This particular tip? I'm tying it directly to insulin, although it has effects on your other hormones, especially what you're pulling on your plate. So what does eating balanced meal means? Eating a balanced meal means that you at least have all three macronutrients on there, and the macronutrients are carbohydrates. Things like rice potatoes, platanos, tortillas, pasta, yuca, cassava, like those, are carbohydrates, um, proteins, which is meats, eggs, cheese, yogurts um yeah, fish, shellfish, all of that is protein. Fats like avocado, like tahini sauce, which is, you know, ground up sesame seeds, extra virgin olive oil, mct oil, all of this fatty goodness.

Speaker 1:

And sometimes foods play a double duty. For example, they're whoops. You guys heard that. Oh man, I just created such a loud bang in the room. My cup fell from the dresser, my cable from the computer knocked it over, and I feel terrible because I feel like my neighbors are sleeping as I am recording this at 10.22 pm at night, but they're just going to have to forgive. Um.

Speaker 1:

So I was talking about fats. Way to go, I don't edit my podcast in between, like this, so you just get all the realness right here. And I felt it happening and I was like what's happening? I don't know what's happening, um, or like I didn't know where it was coming from. So, okay, let's get back to the fats.

Speaker 1:

So the fats oh, I was saying that some foods play double duty, so something like, let's say, salmon, sardines, fatty fish basically has a lot of good fats, especially is please, please, well-caught fish and, like eggs have a good amount of fat in them too. So that's what I mean by a balanced meal. And, of course, this plate will hopefully include vegetables as well, and vegetables have the and depending on the vegetable too, like I'm talking about low starch veggies like greens, or cruciferous vegetables like cabbage and broccoli and cauliflower and Brussels sprouts and things like that Leafy greens like kale, tuscan kale, collard greens, spinach, because they provide a lot of the vitamins and minerals needed. They also have a lot of fiber inside. They also have some traces of protein and carbohydrates here and there, and fats, depending on the veggie, but it's really really, really important to have them for the amounts of vitamins and minerals that they have in fiber. Fiber is super important to help keep your hormones balanced as well, because fiber helps keep your digestive system moving along and that's important for your hormone balance. And but that's another that's another tip moving further on down the list.

Speaker 1:

So when you balance your meal in this way and you have ample amounts of fats and proteins in there and you really have buddies for your carbohydrates on your plate, what this helps do is not let insulin work as hard because and not let it spike as high so fast. Not insulin, but your blood sugar. If your blood sugar is spiking up fast and high, then insulin comes out like it's an emergency. Then insulin comes out like it's an emergency, like literal, the fire truck with the sirens come out because it can get dangerous to have such high blood sugar. So it comes out to the rescue. And if that's happening often, your blood sugar can get dysregulated. So what do you want happen? Obviously, you're going to get some sort of a spike, that's normal. But you want it to be a wider curve. You don't want it to be a huge spike, let's say like a rollercoaster drop, because then that puts a lot of pressure on insulin.

Speaker 1:

So when you couple and you have a balanced meal and you have protein and you have fat along with your carbohydrates, then the fat and the protein slow down your digestion. That way the carbohydrates do not get digested so fast. And that is important, because when you just eat a lot of refined carbs or carbs by themselves Because when you just eat a lot of refined carbs or carbs by themselves, they get digested super fast in your bloodstream, in your digestive system, especially if these carbohydrates are super low in fiber or don't have any, which means they've been stripped out of their fiber, because all carbohydrates naturally contain fiber. Right, it really spikes up your blood sugar. But if you add that nice fattiness, if you add that nice protein and you make it nice and balanced and by balanced I mean like having them all three on your plate, or eating salad first, right, or your veggie first your protein to basically create like a roadblock in your digestive system, because these two things, fats and proteins get digested a lot slower in your digestive system than carbs do, then it creates that roadblock and then insulin doesn't have to come out for to save your dear life and not as much needs to come out because the spike in your blood sugar is not so high.

Speaker 1:

Okay, so let's move on to tip number 10. So tip number 10 is to maintain, leading right straight into it, a healthy gut and a healthy detoxification system. Like I said, fiber is important to keep your gut moving along. It's like little brooms that clean your intestines and help you poo and give your poo some structure. It should not be fluffy, it should not be watery, it should not be fluffy, it should not be watery, it should not be all these things. There's like a certain structure to your poo that kind of says what kind of gut health you're in. Right.

Speaker 1:

Another reason, and so I say your gut health, slash your detox system, and by your detox system I mean your liver. Your liver is your main detoxification organ and it helps lead to your intestines and help clear everything out. And your liver has a two-part detoxification system which uses certain amino acids, which is proteins, to help do its job. Now, the reason why this is very important is because estrogen, as we learned in last week's episode, we don't want to have too much estrogen in our system because we can become estrogen dominant and that leads to things like um, you know, in encouraging endometriosis, fibroids, heavy periods, you know bad PMS, things like that. You know bad PMS, things like that. So part of what needs to happen with estrogen is that the excess estrogen that is not serving us anymore becomes deactivated and eliminated through our liver and our gut. Now what happens when our liver is all gunky and our gut is not in good health is that these estrogens will get stuck in there somewhere in the process. They'll stay there for too long and they'll get reactivated and sent back into your bloodstream to circulate again. And sent back into your bloodstream to circulate again. And that, my friend, is no bueno, no bueno. It is actually more dangerous to have these estrogens reactivated and have them circulating back into your bloodstream. So it is so important to have and maintain a healthy gut that works well and a healthy detox system, your liver nice and clean, so that it can get rid of this excess estrogen that is being turned off and purposefully eliminated and not getting stuck and turned back on. Now there are natural herbs and by detoxing your liver and things like that, like there's really no need to go through extreme things right, unless it's needed for whatever reason, but there are natural plants and herbs that help keep your liver nice and clean Things like dandelion roots, things like artichoke leaf and there's a third one that I am not remembering right now, but there are teas that have dandelion root in them and artichoke leaf. There are certain supplements artichoke leaf. There are certain supplements.

Speaker 1:

I remember when my detox system was a little gunky and I realized because I had breakouts and, my friends, if you are suffering from things like acne, it can be many reasons why you have acne. It can be hormonal, it can also be by a gunky liver, and that was the case for me. I kept getting breakouts. I normally don't get breakouts. It can also be by a gunky liver, and that was the case for me. Like, I kept getting breakouts. I normally don't get breakouts. It wasn't even around my period and I'm like what's happening? So I looked at the Chinese face map. If you're not familiar with that, it's basically a map, that kind of um, there are certain parts of your face associated with different organs in your body and everywhere where I had the breakouts pointed to my liver and I was like, oh, okay, my liver must need some support. So I got myself some natural supplements to help my liver and can I tell you that my acne went away. All my breakouts went away and they have not come back. I really do take good care of my liver and for some of my clients who have suffered and struggled with acne, that's part of what we've done together in our work and their acne has completely cleared up. So not only is maintaining a good detoxification system good for acne, it's also really, really great to help balance out your estrogen. All right.

Speaker 1:

So number 11, tip number 11, is to eat fat, eat fat. I know the society. You know like there was this whole campaign of fat free and don't eat fat or whatever. You know how bad that impacted women. So bad. You know why? Because fat good fats, right, like avocados and olive oils and full fat, dairy, real butter, things like that is what helps create new hormones. So your actual hormones need also fuel to be made and created and to work well, and fat is one of those things for our bodies. So having a good quality omega-3 supplement is amazing. Eating fatty fish is great. Eating things like avocado and nuts and seeds that and fatty can really help support the creation and the proper what's it called like execution of your hormones, like helping them do their job, giving them the fuel that they need to do their job.

Speaker 1:

So if you are afraid of fat, if you don't want to eat any fat, if you avoid it with all your life, then I would double check on how you're feeling and how your body's speaking to you and if it likes it or not Eating good amounts of fat too, and obviously this is not something that you want to overdo or you need a lot of because it is calorie heavy, right, um? But it also helps you keep satiated right, and it also helps let's be real your food tastes better. So if you're like, oh, I'm always snacky, I'm never full, you might want to take a look if you're eating adequate amounts of fat and protein, because that's part of what keeps you satisfied. And also I'll throw in there it helps keep insulin more under control because you're eating less. And you're eating less not because you want to. It's because you're truly genuinely full and you don't feel the need to eat more. So that's super helpful, not only for the creation and the production of your hormones, but also to give insulin a little break from not having to be up and active every 30 minutes when you just decide to snack on everything.

Speaker 1:

Okay, so let's go on to number 12. Number 12 is a way that you can help keep your balance, your hormones balance is to make sure that you don't have any vitamin deficiencies, especially vitamin D, which we are all deficient on All right. So vitamin deficiencies, like I mentioned in episode or pod, like the part one of this two part series, is that our body works with puzzle pieces, right, like? You need a few pieces to come together for your hormones or something in your body to take a specific action, and being deficient in B vitamins and D vitamins and fats can really have an impact in our body and our hormones can be out of balance because of that, because they don't have what they need to create and to function as needed. So when the doctor tells you that you're vitamin D deficient, which you can see in your blood work, that's something I recommend getting your blood work done, testing your vitamins and minerals, seeing if you're defective somewhere to tell, like, if you're dehydrated or if you have these significant deficiencies that will really affect your hormones, right? So vitamin d is especially necessary to create estrogen, right?

Speaker 1:

And also something that you might want to know about vitamins is that some are water soluble, which means they get processed through water and your body can use them as such, and and they also get eliminated through your urine if there's too much. So an example of that is vitamin C is. Vitamin is water soluble. Vitamin D is fat soluble. So if you are taking a vitamin D supplement and you're not eating adequate amounts of fat, your body cannot do anything without with the vitamin D. It cannot be absorbed.

Speaker 1:

So oftentimes they say that your health is not as is not like. What you eat necessarily is how much your body is able to absorb, how much your body can absorb what you're giving it. So a good way to help your hormones keep balance is to make sure that you're not vitamin deficient, and you don't necessarily need a blood work like that all the time to be able to tell. If you're eating a balanced diet like tip number nine, and you're having different color foods and vegetables and you're eating whole foods not from the supermarket whole foods, but just like foods that come from this earth then you should be pretty okay with your vitamins and minerals. But depending on what you're going through or you know, know how good your body's able to absorb where you're getting your food from. You might need supplementation, and that is not a bad thing. Our food has changed so much. The quality of the soil, the distance our food travels not eating seasonally like that all affects the amount how nutritiously dense the fruits and vegetables we get are, and we live in a day and age where the soil is not as healthy as it was. Food is coming from across the world. They're being cut prematurely and sprayed with chemicals to help them, you know, ripen up at a later time. So sometimes supplementation from trusted sources is not a bad thing.

Speaker 1:

Okay, so let's talk about number 13,. Tip number 13, which is that you're exercising too much, not enough, or you're not being intentional with your exercises, or you're not fueling with your exercise. So something about women and exercise is that if we're not being mindful of how we're eating around our exercise or how we're exercising, it can heighten our stress response. And this is why I don't know if you're familiar with a lot of, for example, pcos recommendations out there to do like slow, weighted workouts. And it's because if you're already having a hard time managing your stress and you go ahead and do a HIIT workout or you go ahead and run for miles and miles and miles, you are going to give your body the wrong impression. You are going to tell your body that you really are under stress and you're responding as such. Your body does not understand that you're safe in a gym doing a HIIT workout or that you are out for a run. So understanding how to exercise is important, or not moving at all is also not great because, as I explained in part one of this, your muscles really help manage and protect insulin, because if your muscles are active and they're being used, that means that they're using up the energy that's stored within the muscles, the glucose, and then it gets replaced when you eat, right. So you really do want to have some sort of intentionality when you're exercising. You really do want to have some sort of intentionality when you're exercising. You really do want to have a way that you're fueling for them, so that you are creating safety and repairing your muscles and healing and letting your body know that you are safe when you're going to go work out. So all of those things are really important. And, last but not least, tip number 14. And you might not like me for this, but hey, like what do I got to lose? You've already been through two whole episodes with me about me telling you a lot of things.

Speaker 1:

Tip number 14 is a way to help keep your hormones in balance is by reducing the amount of alcohol that you're having. This is important because alcohol, essentially, is perceived in the body as a poison. So, again, our bodies do not have unlimited resources, so it will stop doing anything else that it has to do to address the emergency in the body, which is the alcohol. Now, another thing that excessive alcohol consumption does is that it affects our main detoxification organ, the liver, the liver. So if the liver is being affected and our digestive system is being affected by too much alcohol, then that means that, like I explained before, estrogen is not getting eliminated properly, and there are other factors when your body is not eliminating properly and is full of, basically, trash inside that you should be eliminating but you're not, because your digestive system is kind of um, your elimination system is kind of breaking down a little bit, and even your digestive system because now it has to pay attention to the alcohol, that things don't work well.

Speaker 1:

So I would recommend I think that alcohol is this thing where we feel like that's what we need to do, like, for example, to decompress. So if you are stressed out, drinking alcohol is not going to help you de-stress. Like that glass of wine at night, you think in your brain that that's what it's helping you do, but in your body it's having a totally different reaction. Okay, even if it mellows you out, even if and it'll go on to other things like disrupt your sleep and disrupt your hormones and disrupt so many things. So I'm not saying, like if you enjoy having a drink here or there to stop, like I myself enjoy having a cocktail here and there, but I become very mindful whether I need to casually drink or not.

Speaker 1:

I used to be the person that I would drink every weekend. I would drink three days in a row because that's just what you did, because that's what other people are doing, because as an adult, that's how you decompress, like that's just what you do, and I realized that it does not have to be that way. That is not just what I do. I am actually really hurting myself Most of the time when there's people drinking around me for fun, for just because it's Friday, just because it's Saturday or whatever. I don't. I don't feel peer pressured anymore. I really don't care what people are going to think about me if I don't. I have the choice of drinking something else like kombucha or seltzer water or plain water or tea or whatever it is something else like kombucha or seltzer water or plain water or tea or whatever it is but my number one priority is to protect my organs and protect my body and protect how I feel, right? So that is tip number 14 and how that can help you balance out your hormones. That can help you balance out your hormones. No-transcript.

Speaker 1:

Okay, in relation to hormones, and it's in relation to cortisol, estrogen and progesterone, as I said in part one, cortisol is one of the master hormones and it really has an effect on your sex. Hormones, which is estrogen and progesterone, have the same parent hormone called pregnenolone, and when all of the resources of pregnenolone is being shifted over to cortisol, because we're consistently under a stress response, first of all, that's called pregnenolone steel. You can go ahead and Google it. Still, you can go ahead and Google it. But what also was happening is that progesterone keeps estrogen balanced. Okay, estrogen goes into dominance because progesterone is not around to control it. That's one of the reasons why right, because we also spoke about xenoestrogens and all that. So when progesterone's around, it keeps estrogen in check. When progesterone is not around, estrogen goes and has a little party on its own. So if cortisol is taking up all of the pregnenolone to make also progesterone, then estrogen is going to run wild. Progesterone is not going to be there to create the uterine lining to ovulate all of those things and then that also creates for estrogen to get out of control.

Speaker 1:

So I want you to see, or visualize, the humongous impact that being consistently stressed out has on your body Between cortisol and insulin. They wreak havoc in your body. So you want to also manage your stress, because it really affects your menstrual cycle, it really affects your fertility, it really throws things off, all right. So when I say that managing your stress is important, it's super important because if the resources are being shifted to cortisol, progesterone is not getting anything. Estrogen is running wild, all right. But if you are completing your stress cycles, some resources are being given to cortisol, some resources are being given to progesterone. You're having your periods and then all of a sudden, estrogen is behaving because part of the boss, like one of the bosses is in town progesterone, all right. So please notice how having balanced hormones really is a way to live a best life rooted in wellness.

Speaker 1:

Knowing what commands and being aware of how to send instructions to your body is important. How to give your, how to fuel your body with what it needs so that it can produce and create what it needs to to get its job done is important. How moving your body in a way that is not trick excuse me that is not triggering more of a stress response is important. The way you move, the way you eat, the way you manage your stress, the way you look at your life, what you use in your home, what you use on yourself all has an impact on you, and this is why I am so extremely passionate about doing holistic health, which means taking a look at your full self.

Speaker 1:

And when I'm coaching my clients is not just about food and exercise, and each one of them have said it. It's like it's so much more than that, because the thing is that there are many things in our life that causes stress. There's family, there's work, there's impromptu situations, there's our kids, there's like so many things. So I'm not here, and nor am I qualified to be your therapist, but what I do help you do is okay. This is the circumstance. This is the situation? How can you manage this differently? How can you, in the process, remind your body that you're safe? And that can be through food and that can be through movement, right, so, taking a holistic perspective on your health is super important, and knowing what you can do as lifestyle you can do as lifestyle to support you in that is important.

Speaker 1:

Okay, and these are just like 12 tips off the top of my head that I consistently share and coach my clients on, and we go deep into strategy and mindset as to what's what might be interfering with them making this change. Because the truth is that if your entire life you've used Fabuloso and your family uses it, or your entire life your family has done this, or this is how you grew up, you listening to these tips might be like, oh yeah, that's so easy. Oh yeah, this. But when it comes to you executing them, it might be a oh yeah, that's so easy. Oh yeah, this. But when it comes to you executing them, it might be a totally different story, because your mind now is going to tell you so many reasons as to why this is wrong. This is not going to work and this is not for you. Okay, so I hope these 14 tips have been super helpful between the episode before this, part one, and now, part two.

Speaker 1:

I cannot wait to keep sharing more ways in which you can help keep your hormones balanced, because it literally changes your life and as we get older, as we have children or not have children, as we enter stages in our lives where it's a lot more stressful, where you might be the caretaker for aging family members and you might be raising children. At the same time, you might be at a high position in your job, where you're a manager or an executive and you have a lot of responsibilities on you. You have a lot more bills like you might have a mortgage and a car payment and you might be dealing with debt and all that Like you might be in a place in a season of your life where it's just naturally a lot more stressful. So and let's talk about natural body things like aging and having kids and things like that that really alters your hormones. So having the education, the knowledge, the skill and the support to be able to adjust your lifestyle, to help yourself, to help you, help you can really be life changing and your life can be a lot more enjoyable when you thought that it was over and it was not going to be enjoyable anymore, and I just want to let you know that is valid, it can. It totally feels that way and, at the same time, that you can do something about it. If you choose to right, it's all up to you, but I can tell you that it's worth it. I've coached dozens and dozens and dozens of women through this and they have completely changed their lives around Just by adjusting a few things in their life.

Speaker 1:

So again, if you found this episode helpful, thank you so much for listening. Thank you so much for joining me. Please rate and review the episode. Please share it with a friend that might really need this information as well. If you are super overwhelmed right now and you really wanna implement some of these tips and are still kinda like not sure where to implement some of these tips and are still kind of like not sure where to start or how these apply to you, I invite you to book a consultation call so that I can help you through that. Like. That's exactly what I'm here for to support you and to help you make this transition in your life and help you achieve your goals of feeling better in your skin, of healing your body, of losing that weight with balancing out your hormones. So again, thank you for tuning in, thank you for sharing, thank you for listening. I appreciate you. Please screenshot and share on instagram and tag me please, so I can say my thank yous. I appreciate you. I will see you next week. Bye.