Don't Throw In The Towel

In this episode of You Still Have Time, hosts Hope and Harold have an honest, encouraging conversation about the realities of aging and the importance of staying engaged rather than giving up when faced with physical and cognitive changes. While acknowledging that aging naturally brings challenges, they emphasize that growing older is a privilege and that there are many practical steps people can take to maintain their quality of life.

Hope and Harold discuss ways to support brain health through lifelong learning, puzzles, games such as Wordle and Sudoku, reading, learning new skills, maintaining social connections, getting quality sleep, exercising regularly, managing stress, and focusing on one task at a time instead of multitasking.

The second half of the episode focuses on physical health and mobility. The hosts explain how balance, strength, and flexibility naturally decline with age but stress that these abilities can often be improved through consistent practice. They introduce several simple self-assessments, including standing on one leg to test balance, getting on and off the floor without using hands, and the sit-to-stand chair test, while emphasizing the importance of performing these exercises safely. 

Throughout the episode, Hope and Harold share personal stories, humor, and practical experiences, making the discussion both informative and relatable. Their central message is one of optimism: aging may bring inevitable changes, but it does not mean surrendering independence or purpose. By staying mentally active, physically engaged, and socially connected, older adults can continue to thrive.

The episode concludes with an invitation for listeners to share their experiences, comments, and questions, reinforcing the podcast's ongoing mission to encourage, educate, and remind everyone that you still have time to live a healthy, active, and fulfilling life.

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[00:00:00] Hello, and welcome to You Still Have Time. We're your hosts. I'm Hope. And I'm Harold. And of course, as we do each time we're with you, we welcome all of you back. Thank you for listening, for being here for us. ~Uh, ~now that we are into our second year, right? It, we haven't completed our second year, but completed one year, now we're, we're into our second year of podcasting.

Today, I don't know, we didn't really come up with a real, ~uh,~ title for today's podcast, ~but you know ~it's about aging, right? ~Uh ~because that's what this pod- That's what we talk about ... that's what we talk about. That's what we know most about. ~Um, ~I mean, on my notes here I have, "Don't throw in the [00:01:00] towel," because we, when Harold and I were talking we said there are certain things that come with aging, and some nice things come with aging like retirement, not having to work every day.

Grandchildren, that's a nice thing that comes with aging, that you can see, ~you know, ~the generations, ~um,~ moving forward. But there's some other things that come with aging that are inevitable, and that's what we're gonna talk about today. ~Um, ~some things that, ~you know, ~we don't, we don't like to acknowledge sometimes, but nevertheless, are gonna happen to all of us.

Right, Harold? There's, exactly. There are things that we experience, and I'm sure if you've reached our age category- Okay ... you have experienced them, too. And we're gonna talk, I guess at a high level, about [00:02:00] cognitive and physical issues that we all are probably aware of. And experiencing. And e- experiencing.

Right now. So if, if you hear a slight pause, that's, that's us trying to think of what we're gonna say. Yeah. 'Cause I know all of you, all of you, if, if you're over a certain age, and I'm not even gonna put a number on that age, but definitely if you're over 60, you have slowed down in some, both cognitively and physically.

I think that's pretty safe to say. And if you are so fortunate that you have not- Then that's great. That's fantastic. ~Uh, ~please, ~uh,~ send us a note and tell us what you do. Right. Keep doing what you're doing. Keep doing... And, and don't keep it to yourself. Share it. But for the rest of us, ~uh,~ we just wanna talk about a couple of things [00:03:00] that, as we say, are inevitable, and maybe some things that can help, ~you know, um, ~better the process, slow down the process, make us feel better about, about what we're doing.

And we're going to start with the one that, I guess, most people as we age fear, and that is cognitive decline. ~You know, ~when you, you can't remember something that you knew so well for so many years and it just can't come to mind, and the biggest fear is, "Oh my God, is this Alzheimer's? Is this dementia?"

Well, probably not, but it is a slowing. Y- yeah, the mental processes do slow down. We- It's slow. I, I think a good analogy is when you buy a new computer, that computer runs very quickly when you first get it, but after a year or two storing data on it, all the processes slow down, [00:04:00] and periodically you have to go in and clean it up if you wanna try to retain the speed that it did, it had when it was new.

Isn't he smart? That was a really great analogy, I think, ~um,~ because I always say, well, the reason we can't access this information that we have is because we have so much information. We have decades of information stored in our brain, and so yeah, when you only have 20 years to look back on, it's a whole lot easier to access information.

But when you have 70 years to look back on, it's like, "Oh, where is it? What file is that in?" And you may eventually remember it at 2:00 o'clock in the morning and you wake up, "That's the guy's name that I was trying to remember." Or, ~um,~ but, but it's inevitable and, and, and we really shouldn't fear it, but we should be aware of it.

And- And, and I think that, as Hope said, [00:05:00] every time you forget something doesn't mean that you're on that slippery slope to dementia I- it's n- it's natural. It's natural Yeah, and, ~um, you know, ~as we always say, ~you know, ~we're not the experts here. We're not, we're not doctors. S- so, ~you know, ~take everything that we say a- as they say, with a grain of salt.

I mean, I... We've tried to be, ~um, you know, ~relatively... I'm t- I'm looking for the word. You notice how I slowed down? Mm. Because I was looking for the right word. But we try to be careful about where we get our information from, so that the sources that we use when we share the information that we've found, ~you know, ~are, are, are good sources.

They're not, it's, it's not AI stuff off

of Google. ~Uh, you know, ~they come from credible, credible sources. And ~you know, ~Hope, something that just came to mind, though your inability to remember something, ~uh,~ from yesterday or the day before is not a [00:06:00] trigger of something- O- on the, ~uh,~ on the other side of the, ~uh,~ I guess the, the, the coin, w- if you find yourself or a loved one forgetting some really important things, for instance, that person that starts dinner and then goes f- goes out and dr- because they forgot they had started something, and comes back and all of the pots are burned.

That might be indicative of something. Yes. ~Um, you know, ~those, those kinds of things that put, put someone in, in danger certainly are, are things that should be investigated. Investigated. Investigated. Investigated. So- Certainly don't over... I mean, so what we're talking about, don't worry about if you can't remember where you put your keys, but if you forget that you had a car.

Right. That- If you forget what those keys are for. If you forget what those keys are for. You know, that, that was al- the thing that I always heard, that yeah, oh yeah, you could, if you [00:07:00] forget where you put the keys, that's one thing, but if you forget what the, what the use, how to use the keys, it's a different story altogether.

~Um, ~and, ~you know, ~in, in our past podcasts, ~you know, ~we've encouraged peop- ~you know, ~all of you to, to do certain things, and one of the things, of course, is to take care of your health just overall, and, ~uh,~ hopefully you're all going to annual doctor's visits. If you're so lucky to only have to go to a doctor once a year.

Most of us are going to multiple doctors. Once a week. Not once a week, but certainly- Once a month ... multiple times a year. Yeah. Multiple times a... But we're gonna start with the cognitive decline stuff, because as I s- I think I said earlier, that's the things that I know most of us fear the most, that, ~you know, ~we're gonna be relegated to this space where we can't remember things.

But remember, Alzheimer's is a disease. That is an actual disease, and it's very different from, ~you know, ~not being able [00:08:00] to, to access, ~you know, ~somebody's name that you, ~you know well ~but you just can't think of it right now. ~Um, ~and there are some things that we're gonna, we're gonna share with you a couple of tests that we had just last week.

And that was probably one of the... Were we thinking about this podcast? Yes, we were thinking about it before. Okay. But it just added to. It, it just added to. Yeah, we both had, ~uh,~ we have a healthcare plan that enable, that entitles us to yearly- In-home visits, and they do the, the, ~you know, ~cursory test. They do your blood pressure, your weight, and ask you your medications.

But- Yeah, check on your immunizations ... correct. But then they give you a cognitive test. Now, they might not give it to you if you're only in your 30s or 40s, but since we are double that- ~Uh- ~Well, not double the 40s- No ... double the 30s, definitely So, so, so we just thought we would share some of these tests that they gave us, and, ~uh,~ you're gonna be on your [00:09:00] honor system.

We cannot, you know- We, we can't see you ... and we're not gonna mark up your test paper. So you remember, you remember the honor system from s- class? Yeah, no cheating. Don't look over at somebody else's paper. Well, this first one is all on you, and it's really, really, really simple. It's we're gonna give you three words.

They're unrelated to one another. And two minutes from now, I w- I, we want you to repeat those words. I'm gonna give you time to repeat those words, and then we're gonna set the timer for two minutes, and then we're gonna come back in two minutes and ask you what those three words are. And now, as Harold said, it's honor system, so we don't know if you remembered them or not.

Right. But it's- It- ... it's a fun little test ... ~but you know. ~But you know. So go ahead, Harold. Give, share, share our three words. Okay. You ready? Okay, let's focus now. The three [00:10:00] words: pretzel, sink, giraffe. Now repeat those, just so you've got it Pretzel, sink, giraffe. Got it? Okay, Harold's gonna start the timer. Okay.

And we're gonna continue talking. So one of the other tests that they gave us, and, and this one was, it was funny because it seems simple at first, and it was simple, but it just was a little confusing. Okay. In this one, you're gonna draw a clock face. Not a, not a, ~uh- ~A digital clock ... not a digital clock, a real clock.

Okay, so picture that. You draw a clock face, and then you place the 3, the 6, the 9, and the 12 on the clock face. Got it? So you draw the cl- And, and the clock face needs to be, ~uh,~ close to a [00:11:00] circle as possible. Not a, not a square, not an oblong. This is just a regular clock. Right. So you draw the clock face, the circle.

You put the 3, the 6, the 9, and the 12, and then the- We're gonna give you a time to, to draw the hands of the clock. So, ~you know, ~you draw the hands of the clock. You point it the, for the hour and, and the, and the minute. Okay? I'm gonna follow this. ~Um, ~so yeah. So drawing a clock, and then once we see if you've remembered the three words that we gave you, ~uh,~ then we're going to give you a time to draw on the clock.

And again, that will be the honor system, because we won't be able to see your clocks, but you will. You'll know whether or not, ~uh,~ this was a simple exercise for you. Because when it was presented to me, I said, "Oh, this'll be easy." But- What, what are the three words? Okay. [00:12:00] Now, again, we don't know what your answers are.

We don't- I just- We don't know how you answered, but say it again, what were the three words, and then we're gonna give you the three words again to make sure. Now, I hope none of you cheated and wrote down the three words, 'cause that would be cheating for you to read them back. You were supposed to remember them.

And you know, you can do this test for yourself. You can have somebody give you this test at any time. It's very simple So the three words we gave you were pretzel, sink, and giraffe. And I hope everybody got a gold star. So now I'm going to give you a time to draw on the clock face that you drew. ~You know, ~put the hands of the clock pointing to the time that I give you, and the time that I am giving you is 10 [00:13:00] minutes to 4:00.

So draw on the clock what 10 minutes to 4:00 looks like Now, we're not timing you No, there's no time limit here, but- I think when you finish drawing what you think it should look like, you should look at- Then, then- ... and see how close- Right ... it is to a real clock. ~Uh, ~yes, yes. I mean, you can check yourself.

Now, Harold and I laughed bec- w- ~you know, ~when we had this, when the nurse came in and gave us a little home visit exam. Well, we were separate, ~you know, ~they, he, he spoke to us individually. But both of us, when he told us to draw the clock, okay, that's fine, but putting the numbers in- Yeah ... I m- I was like, "Wait a minute.

Does the six go here? Is that where it's supposed to be?" I think, I think we're so used to looking at digital clocks where the n- time is just presented to us. Mm. Right. Having- And- [00:14:00] Yeah ... oh, I'm sorry ... ~uh, ~yeah, having, having to actually place the numbers on the clock face, it was a b- it was a bit confusing, and then, oh, okay, now we get it.

Yeah. But- And the clock that we do have- Right ... the regular clock in the kitchen, doesn't have numbers on it. Right. It just has the little posts, you know, for the time. So I'm like, "Is-" And remember, and remember, when you, when you put, you create that time or, ~uh,~ on the clock, you've got to have the shorter hand pointing one way- To the hour

and the longer hand pointing it another way. Right. So it's- So don't, so don't give us a clock with both hands the same length. Okay? You remember what a clock looks like. You probably got- Anyway ... a clock in your house. Anyway. Right. But, but- But that was the, ~uh,~ the, the experiment ... it w- it was, it w- it's a fun little test, and, and certainly, ~uh,~ what it says is, if you have difficulty doing either of these little tests, then it, no need to panic.

It's not like, oh my God, I've lost my [00:15:00] memory and all, all of that. But you sh- might want to mention it to your doctor the next time you s- you, you visit a doctor's office, because it could be indicative of something. It could be a medication that you're on. It could be a number of things. So, so no panicking here.

But, ~uh,~ it's, it's just something, and I think that Harold and I certainly will do it periodically just to see where we are, just to keep a gauge. 'Cause the earlier you find out about issues- Mm-hmm ... the better off you are. And by the way, there are plenty of these tests and tests like this online. So if you go to, to whatever search engine you use, put in cognitive tests, and there's a bunch of them.

So, ~um, ~there's, there's just a few- Yeah, these two will come up first, I'm sure. Yeah, I think so. They do. I think they come up first. Now, so we said don't throw in the towel, because there are things that we can do to improve our cognitive health, our cognitive abilities. ~Um- ~Puzzles. Harold's [00:16:00] an avid- Yeah, crossword puzzler.

So, ~you know, ~you know, puzzles. And I'm a avid crossword puzzler,

and Hope is an avid- Wordler ... Wordler. Is that a, is that a word? Well, we made it up now. Word- Wordler. Yeah. ~Uh, ~every day, ~uh,~ Wordle. My daughter and I, actually, we share our results. ~You know, ~we text each other our results. So Wordle is a big thing. But other things, ~you know, ~like Sudoku, whatever kind of games you like.

Th- these are things that keep your mind engaged, and, ~you know, ~that's, that's keep those neurons, I guess that's what they're called- Right ... working and healthy. But there are other things that you can do as well. Learning new skills, learning new hobbies, learning new language. That's something that I've been saying I'm gonna do, but I've never done it though, but maybe one day.

But l- learning new skills and hobbies, certainly. Learning to play an instrument. This is a great time. You have the time now. Yep. You certainly, you can't use the excuse that you don't have [00:17:00] time. 'Cause we tell you every month. Yeah. Every, every episode, you still have time. That you still have time, sure. So- So this is a great time to learn something new.

And, and it really is helpful in improving your g- your cognitive health. And of course, it goes without saying that sleep. How many times have you heard this from everywhere? ~Uh, ~sleep is really important. Harold's a great sleeper. I'm not the best, the best sleeper. But sleep, exercise, trying to manage your stress levels.

Hopefully, I am hopeful that- Many of you, if not all of you, are not confronted with a lot of stressful situations. I mean, yes, life happens, but, ~you know, ~constant stress. ~Um, ~and it also s- staying social, staying engaged with people, and, ~uh,~ doing one thing at a time, which I'm also not good at. I'm, I'm, I'm a multitasker.

I'm usually doing two or [00:18:00] three things at a time. But slowing down and doing, concentrating on one thing at a time helps your cognition, helps your cognitive health, and helps your brain stay healthy. So another component of this overall Don't Throw in the Towel episode, ~uh,~ we talked about cognitive health.

We're talking about also, we'd like to talk about physical health, and certainly if you've reached our age, you probably have had some physical degradation of your, ~uh,~ your capabilities. I mean, I don't think many of you are still able to do what you were able to do 30 years ago. I certainly know I am not.

So- And, ~uh,~ it- as we say, it's inevitable. But that's okay. That's okay. Just think how, how blessed we all are to have reached this point in life. ~Um, you know, ~it's a gift denied to many, so a privilege denied to many, to [00:19:00] many. That, that was the quote. ~Uh, ~so yeah, but just like with the cognitive decline and, ~you know, ~things slowing down, there are things that we can do physically to address those, too.

It doesn't mean that you're gonna turn back the clock, ~you know, ~10, 20, 30 years, but maybe it'll slow the clock down and, ~you know, ~you... Yes, you will get some improvement and, and move from there more slowly than you have in the past. And I think we all understand, and none... I'm certain most of this is not new to any of you.

We know how the loss of mobility impacts us. It impacts our independence, our inability to get out and move around, and if we're unable to get out and move around, we become less social. And as we've said on a number of episodes, it's very important for us at this age, in this stage of our lives, to maintain our [00:20:00] social ties.

Interacting with others is of utmost importance at this stage of our life. And of course- It does impact your risk of injury. So if you are not strong enough, if your balance is not in as good a condition as possible, all of those things, ~um,~ increases the risk of something happening that, that, that's unanticipated and could injure you.

And, ~you know, ~some of us have, ~uh,~ physical... I am 75% bionic. That's what I say. I, I- the thing that impacts me more are my joints, and so I have, I've had both hips replaced, and I've had one knee replaced, and the other will probably be replaced in the next couple of years or so. ~Uh, ~but I'm grateful for replacement parts, as I say.

~You know, ~it's like a car. ~You know, ~you have a old [00:21:00] car, and ~you know, ~the classic model. That's where I am now, I'm a classic model, but they still have parts that they can replace. So you know, ~um,~ the engine is okay, ~but you know, ~it, it needs some other, other new stuff. It needs some other new stuff. But again, there are ways to kind of test where you are for your age, and, ~um,~ one of the ones that Harold and I have been, that we started with is the test for stability, standing on one leg and balance.

Okay. Before we go further, if you're planning on trying this exercise or this test, make certain that you're in a safe spot, make certain that there's something that you can hold onto, either a counter or a chair. ~Uh, ~just, just make, just be safe. Yes. Please, please don't stand in the middle of the living room and try this and then, oh my God, lose your balance and fall and then [00:22:00] it- it- And then, and then that'll work into our next test

next, the next test. But, but, ~um,~ trying to increase the amount of time that you can stand on each of your legs, one, one at a time, ~you know, ~helps increase your balance and stability in. I don't think we need to go on about how important balance is. But the test is you stand barefoot on one leg with your arms crossed a- across your chest, all right?

And the other leg, the, ~uh... ~What is that, the loose leg? What is that called? Yeah, yeah. The leg that's up off the ground. Right, the elevated leg. The elevated leg. Right. Should not be touching the leg that's on the ground, 'cause I cheat sometimes and put my foot behind the leg- Yeah, yeah, yeah ... that I'm standing on.

That's cheating. That's- Yes ... So again, your arms across, ~uh,~ across your chest. Y- your one leg that's off the ground should not be touching the standing [00:23:00] leg. Right. And you wanna time how long you can maintain your balance. On that. Now, the ultimate test is to be able to do that with your eyes closed. But I have read that, well, you don't start there.

No. You start with your eyes open, arms crossed, standing on one leg and see if you can increase, ~you know, ~and you, and you test both legs, ~you know, ~change legs and see how many seconds, and maybe some of you can stand minutes, I don't know who that is, but how many seconds you can do that. ~Uh, ~and I read that if you can get up to 30 seconds, then you can start trying to do it with your eyes closed.

And you don't start, ~uh,~ they also suggest don't start with your eyes closed. No. Start with your eyes open and then close your eyes and see how long you can stand. Yes, when you, when, when you get to the eyes closed part, yes, you don't begin with eyes closed, you- you- E- so, and we have some benchmarks. [00:24:00] Now these are just general benchmarks, targets by age.

So under 40 you should be able to do it around 15 seconds, 40 to 49 around 13 seconds, 50 to 59 around eight seconds, and 60 plus around four seconds. That's with your eyes closed. Oh, no. Oh, sorry. Age, yeah, age 60 to 69, four seconds, 70 and older, three seconds. This is with your eyes open. Closed. Closed.

Closed? That's with your eyes closed. Oh, okay. You should be able to stand on your leg more than three seconds with your eyes open. Oh, right, right. With your eyes closed, all right? Those are with your eyes closed. Because with your eyes- Yes ... closed it's much more difficult. Right. There's something called the pro- pre- proprioceptive- Yeah, let him say it

is, ~uh,~ it's your body sense that determine where it is in space, and that's what causes... And it's amazing because you could stand there on the one leg and you'll say, "Oh, this is pretty good." The second you close your eyes- It, it's [00:25:00] like- Yes ... I don't know, it's like somebody pushed you or something. Yep. It's, it's...

But try it. Try it. And but, but you can, if you, if you work on it consistently, you can improve your balance, and even being able to improve the time that you're standing on one leg with your eyes open is good for you because your, your balance and stability is being improved. So that's, that's one of them.

Now the next one- Getting on and off the floor. Now, Harold said to me, "Hope, can you get up off the floor without using your hands?" And I said, "I can't get on the floor without using my hands." So we saw, we saw this test i- in doing the research for this episode, and, ~um, uh, ~I follow this gentleman on, on YouTube.

He, he has a, ~you know, ~s- I forget the name of it. I'll put the name of the show, the channel in the show notes. But he [00:26:00] suggested that we should be able to get on the floor without using your hands, and get up off of the floor without using your hands. It sounds, it may sound easy to some- I'm laughing because it- But it's not as easy as it sounds.

Now, this morning I was talking to my sister on the phone, and I mentioned this to her. Now, she has some physical challenges, okay? She has a cane and, ~you know, ~she definitely has physical challenges. So I said, "Yeah, ~you know, ~you get on the floor without hands, and get off the floor without hands." She said, "Well, I can get on the floor without hands.

It's called falling." But, okay- And I said, "That's not the way we want it to happen." No, we're not- "That's not the way it's supposed to happen." No, no. No, this is, this is, you get down and then you get up. So this is something, you know- And, and, and that was an old song. Get down. Okay. Get down. Okay. Get up. No, e- we're making it up.

No. Anyway, sorry. So, so, so, ~uh, ~[00:27:00] uh, but don't try this if you really think that this is gonna be a problem. N- ~uh, ~don't try it alone, okay? Right. If you're gonna try this, make sure that somebody is there with you to help you should something hap- to help you get up. Because honestly, I've gotten down on the floor and literally had to crawl to something where I could, like, f- finally push myself up.

This, this is the biggest challenge for me. I don't know if I'll ever be able to do it, but I'm gonna keep trying and, you know, strengthening myself to get there. And what's the last one, Hope? The last one is sit to stands. I'm sure you've all seen those. I, ~you know, ~I'm, I'm getting better. You take a stable chair.

You want a chair that's, I think they said 17 inches off the ground. Mm-hmm. All right? ~Uh, ~and get a chair that doesn't move easily, that's a solid chair. You cross your arms across your chest and set a timer for 30 seconds and [00:28:00] see how many sits and stands you can do in that 30-second time. And then, ~you know, ~they give some, prescribe, it's different, ~you know, um, ~things for men and women, ~you know, ~how many you should be able to do.

I want you to know that, ~um- ~I tried it today, and I did nine in the 30 seconds, so that puts me in the 80 to 84 category right now. But, but stop laughing. ~Um, ~but- I didn't do it yet, so, ~um- ~Right. But, but I, I did say the chair that I was using sh- wasn't as stable as it should be, so 'cause I kept noticing that each time I sat, the chair would move a little, and I got a little concerned.

So I'm gonna try it again. ~Um, ~so you, yes, you sit, and then you stand with your arms crossed. You're not using the arms of the chair or anything to push yourself up. Okay? So try it and see. And, and there are other th- things online. You can find lots of information online about all of these things. One, one quick one that [00:29:00] I also saw that I, I, I didn't include it in our, our, our notes here, but I know you've seen people at our age who have a tendency to lean forward as they walk.

It's just, uh, many of us do it. Y- y- you bent. Yeah. Many of us do it just out of habit. You know, you, you're, you're walking along, and then you look in a, a store w- uh, window, and you're like, "Wow, I'm, I'm leaning over." Uh, the, the, ~uh,~ concerns that are raised by you walking in this manner is that you've changed your center of gravity so that if you are leaning forward and you happen to trip, since your body's center of gravity is f- forward, you're naturally gonna be very difficult for you to recover.

So one of the exercises that they, that I saw online to help get you into a more erect position is to s- stand in front of stair, a step. It doesn't have to be a staircase, [00:30:00] but a step, something you can step up on, and step backwards A few times back and forth Yeah, so you're walking backwards up the step S- up the step, down, up and down, up and down It's hard And it, it forces you to become a little bit more erect.

So again, this is just one more test of your, your body's balance, your body's agility- Right ... and body awareness. All of this should help to keep us in better physical condition- Right ... as we get older. Right. 'Cause I- Yeah ... I notice, ~you know, ~the passing the window thing, and you see that you're sort of lean, a little leaning forward.

So sometimes when I'm in the house, I put my hands behind my back and pull my shoulders back while I'm walking, so it, it forces me to, to stand up straight. But these are just all the things. It's getting older comes with its own set of challenges, but, ~you know, ~[00:31:00] being young came with its own set of challenges too, so don't throw in the towel, really.

~Uh, ~it, as, as I said earlier, aging is a privilege denied to m- many, and it can be the best time, and we should try to make it the best time of our lives, so. So I think that, ~uh,~ that, that brings us to end of this episode. Remember, you could send us a note at youstillhavetimepodcast@gmail.com. You could leave us a voicemail message, ~uh,~ or, at SpeakPipe, which will be in the show notes.

And you can also text us. That's also in the show notes. Listen to us wherever you listen to podcasts. And thank you. ~Uh, ~we hope you enjoyed the episode. Share it. If you like it, share it with your friends, please. ~Um, you know, ~we've been doing this, as I said at the beginning, a little over a year now, and, ~um, you know, ~while we don't do it for any monetary reward, it's, it's nice to have [00:32:00] our efforts acknowledged by, by increasing the number of people who listen to us.

So thank you for listening. ~Uh, ~hope you find the information helpful, and always remember, what, Harold? You still have time. You certainly do. Take care. See you soon. Bye-bye