January 1, 2024 • 28 mins
Embark on a transformative journey with us as we unveil the secrets to a longer, healthier life, inspired by the world's Blue Zones. This episode promises to not only enlighten but also to equip you with the nine fundamental pillars that stand strong in the lives of centenarians thriving in these remarkable regions. From the natural integration of physical activity to finding your community, we're thrilled to guide you through adopting these powerful habits, one step at a time.
Katie and I are here to share these timeless lessons, encouraging you to weave Blue Zone principles into the tapestry of your daily routine to ensure your year is brimming with health and happiness.
Resources from this Episode:
Learn more about the Blue Zones here
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:03):
Welcome to the Plant-Centered and Thriving
Podcast.
I'm your host, ashley Kitchens.
I'm a plant-based registereddietitian and virtual nutrition
mentor.
I was raised on an Angus CattleFarm, grew up with a lot of GI
issues and used the power ofplant-based eating to promote
healing.
Here you'll find inspiration,ideas and encouragement for your
(00:23):
own plant-based journey.
I'm so thrilled you're heretoday.
Let's get started.
Speaker 2 (00:30):
Welcome to the Plant-Centered and Thriving
Podcast.
My name is Ashley and I'm Katie, and today we have a really
special topic for you, talkingabout the blue zones.
Speaker 3 (00:40):
Happy New Year, oh yeah, happy.
Speaker 2 (00:43):
New Year, oh, and happy New Year to you listening.
Thank you so much for tuning intoday.
Speaker 3 (00:48):
Yes, we wanted to come out with a bang.
Yes, we did.
Speaker 2 (00:51):
Oh my gosh Katie, I cannot leave.
I forgot about that.
So happy New Year.
If you are new here, if this isyour first episode, welcome.
We are so grateful that you arehere and we're so excited to
kick off this year with you, Canyou?
Speaker 3 (01:03):
believe it, Two and a half years this podcast is
going on.
Speaker 2 (01:07):
Killing it, yes.
So, for those of you that havebeen around for a while, thank
you so much for coming back andlistening to this episode, the
first one of the year.
The first one of the year, soexcited, so excited.
So, before we get into the bluezones, who they are and how we
can live more like a blue zonethis year, in 2024, and actually
(01:29):
why we chose the blue zones,we'll get into all that.
But first, this episode isbrought to you by plant-based
and 30 days, which is oursignature course, walking you
through, step by step, how to goplant-based.
It gives you everything youneed.
It teaches you aboutsupplementation as a plant-based
eater.
It teaches you about all thegreat stuff about meal planning,
meal prepping and making surethat plant-based living is
(01:50):
sustainable for you for the restof your life, which is so
exciting.
Speaker 3 (01:55):
Yes, it's just to help you tune out all the noise.
Focus on those really easyfirst steps to make that change,
like Ashley said, sustainable.
So such a good thing for thebeginning of the year, Gung-ho.
What are we waiting?
Speaker 2 (02:10):
for that's right.
So if you want more informationabout how to go plant-based, or
if you've been wanting to gofor a while just haven't quite
taken that leap this course isdefinitely for you, so check it
out.
We included that in the shownotes below.
Plant-based in 30 days Pictureyourself where you could be in
one month from now.
Speaker 3 (02:25):
You can be plant-based, that's so exciting.
Speaker 2 (02:28):
So let's dive into the blue zone.
So to give you a background onwhat the blue zones are, they
are regions around the worldwhere people tend to live much
longer than average, and theseareas have attracted some major
attention because of the highnumber of centenarians.
So those are people who live tobe over 100 or 100 or more, and
not only that, not only do theylive a long time, but they also
(02:51):
have a lower incidence ofage-related diseases.
So these diseases that we thinkare common as we get older,
they really don't have them.
So the term blue zones wascoined by National Geographic
fellow, dan Butner, whoidentified these five regions as
the blue zones, and those fiveregions are Ikariya, greece,
(03:13):
okinawa, japan, sardinia, italy,the Nekoya Peninsula of Costa
Rica and Loma Linda, california.
Speaker 3 (03:22):
Hey USA.
Speaker 2 (03:22):
There's one in the US , one lonely one representing
and we're going to talk aboutthese regions and how they share
these different lifestylefactors that contribute to their
longevity.
And a big factor, katie and Iknow you know this is that they
are predominantly plant-based.
Oh what?
(03:43):
So that's a big part of thereason of why we chose them.
So let's get into it, let's gothrough.
So the blue zones are reallyfantastic in that they have
these nine pillars that sort oftie them all together.
So we're going to go througheach of those pillars, talk
about what they are and how wecan make some changes to live
more like blue zones in 2024.
So, as we go through all thesenine pillars, what Katie and I
(04:04):
want you to do is think aboutwhat's one pillar or one thing
that I can focus on this year,and then, once you've sort of
mastered that, then think aboutwhat's the next pillar you can
focus on, and maybe you'vealready mastered a couple of
these, so keep those in mind aswe're going through these nine
amazing pillars.
Absolutely.
Speaker 3 (04:22):
Certainly, we all want longevity and we want to be
, you know, live a long lifewhere we are not bogged down
with chronic disease.
But also it makes our day today life better.
It makes us perform better andfeel better.
We're able to enjoy our peoplebetter.
Don't get overwhelmed by thisepisode.
(04:43):
Don't try to do all of themtomorrow.
Pick one that really resonateswith you, that you think may
affect your quality of life, andconcentrate on that one.
Yeah, yeah.
Speaker 2 (04:54):
Definitely All right.
Well, you want to kick us offwith the first one.
Speaker 3 (04:56):
Sure, all right, move naturally so.
The blues own inhabitantsengage in regular low intensity
physical activities, so I lovethat dan butner talks about that
.
These are not marathon runners,they are not.
They don't have a yearly membergym membership not cross, but
somehow the movement is kind ofaccidentally incorporated into
(05:21):
their everyday life.
So many of them are growingtheir own food.
They're doing a lot of walkingto and from different villages,
so moving naturally is a bigpart of, is their kind of number
one pillar.
So what are some things that wecan do every day to kind of
emulate this?
How can we do this?
Speaker 2 (05:39):
you're okay so this would be things like maybe just
walking.
That's something that Lena andI do every morning.
We go for a little daily walk,biking for daily errands,
possibly, or just getting out onyour bicycle, taking the stairs
instead of the elevator,engaging in activities like
gardening, even some hiking.
I'm even thinking about parkingfar away from the grocery store
(06:02):
you know the furthest parkingspot you can find, just to get a
little extra movement in.
Think about it, katie.
We talk about this all the time.
That adds up over time.
It really does.
Speaker 3 (06:10):
Yeah and that's why I love Ashley.
If you guys have been followingher.
She's so consistent aboutposting those.
You know it's an hour walkevery morning.
I mean that's.
You know that started your dayoff, nice, and so shout out to
my grandma she's gonna becelebrating her 97th birthday
this year and we alwayscontribute that to her and her
(06:32):
little ladies.
They would get up in themorning and walk like three or
four miles, wow, and they didthat for like 40 years.
So I think it's about the.
It's not about the length orhow far you're doing, it's about
the.
Consistency doesn't have to befancy, doesn't have to be
expensive.
Speaker 2 (06:48):
I like that.
Yeah, it can really just bewalking outside your door and
going for a walk, biking heckeven my grandma, because she
lives in, like Indiana, northcentral Indiana and she would
walk in her house.
She would actually just takelaps in her house and set a
timer for 30 minutes and do that.
I have a client, actually, whowalks the hallways of her
apartment complex, which isindoors.
So there's a lot of differentways to do it and I like that.
(07:09):
It's approachable, doesn't haveto be a gym membership, like
you said, or something that'sexpensive or fancy.
Alright.
So number two is purpose.
Knowing your sense of purposeis worth up to seven years of
extra life expectancy.
Wow, let's say that again,knowing your sense of purpose is
worth up to seven years ofextra life expectancy.
(07:31):
Before, when we were doing someresearch for this, I actually
didn't know that, so that'sactually really good.
So having that sense of purposeand direction you think about
it in life is is really crucial,and so this can look like
really identifying your passionand following through with it.
But it can be as simple as justpursuing different hobbies that
you're passionate about.
(07:52):
Do you have some ideas for that?
Speaker 3 (07:54):
yeah, I don't think it has to necessarily be
something that you make moneyfrom.
It's having a reason to wake upand learn to wake up in the
morning.
So volunteering a lot of time,acts of service can really
fulfill that that need.
So I like volunteering at theSPCA.
I saw some videos overThanksgiving that I really want
to do next year, where they haveThanksgiving with the pups.
(08:16):
I don't care about the people,but I would definitely cook a
Thanksgiving dinner and go serveit to the dogs that don't have
any homes.
So volunteering, engaging inhobbies or work that resonates
with your core values, whateverthat may be.
(08:37):
So really having you know Imean, we've all experienced, I
think, those times I can speakpersonally where you get up in
the morning and you feel alittle bit lost, like you know
what's really guiding me, what,what, what do I want to get out
of today.
So I think that makes a bigdifference in how you feel, your
stress, how you digest food.
(08:58):
I mean it really affects manyaspects of your life.
So and so it seems simple, butmaybe not always so easy.
So absolutely so in 2024, thinkabout what's going to feed your
soul.
What can you get up in?
Speaker 2 (09:10):
the morning.
Yeah, I had a therapistchallenge me on that one time.
She was like actually, do youever wake up on a Saturday
morning and ask yourself, whatis it that I want to do today?
Speaker 3 (09:19):
now, I was like no, I don't so even something as
simple as that.
Yeah, cuz I think a lot, of, alot of us are busy and like, we
get up in the morning andimmediately go to a to-do list
and so it's all the stuff thatwe have to do, and certainly we
can't escape that.
But I think we need to havethat balance of what do we want
(09:40):
to do?
Speaker 2 (09:41):
yep, yep couldn't agree more yeah, okay.
Speaker 3 (09:45):
So this next pillar I definitely struggle with is
stress management down shifting.
How can we reduce our stressand manage it in the best way
possible?
That really is critical in allaspects of our life.
So learning how to do thatcould definitely help us live
(10:05):
more like, live more like a bluezone.
So I love some of thesestrategies.
Breathing we just posted a bestof episode and sunsack was one
of our experts that we featuredand he reminded me about how
important and how much researchhas shown that breathing yeah,
breathing that we have to doSpecific techniques can really
(10:28):
help.
I mean, I think he saidsomething crazy like a
staggering statistic, like afterusing his program of like
stress reduction and the specialbreathing can reduce your
stress by up to 70%.
Wow, who wouldn't sign up forthat?
And it wouldn't take long.
You know, five minutes ofbreathing, yeah.
But again, I think the commondenominator that we're going to
(10:49):
see is not just once or twice.
It's that consistency Is whereyou're going to start to see
those results and feel thoseresults too.
Speaker 2 (10:57):
Yep, so you can do what you said deep breathing
exercises, breathing exercises,which I've actually tried, those
to help me fall asleep, and Iwill say I think there's
something to it, but I'm notconsistent.
You can also do yoga or evenjust taking moments throughout
your day to relax and pause andjust truly try to be present in
the moment, which I also knowcan be challenging, but it can
(11:20):
also be really beneficial.
One thing I really try topractice is stepping away from
my desk for lunch and justtrying to have that moment for
myself.
I try not to get on my phone Iwill say I'm not consistent with
that either but just to reallytry and be present and enjoy
just a few moments to myself canbe really helpful.
Recharge, yeah.
Speaker 3 (11:38):
Then really being aware of what is stressing you
out and if there's any way totake those things out of our
lives, to do that as much aspossible.
And I think it's important toremember that stress that
affects, that stays in there.
If it doesn't go anywhere, ifyou're not able to let it go,
(12:00):
it's going to affect your bodyand how you digest food and how
you sleep Absolutely.
It's definitely important.
Speaker 2 (12:06):
Yeah, the fourth pillar is called the 80% rule,
and this comes from Okinawa,japan, and it's a term that I'm
probably not going to pronouncecorrectly, but it's something
related to Harahachi Buu, whichis a 2,500-year-old Confucian
mantra said before meals, andthat reminds people to help them
(12:30):
stop eating when their stomachsare about 80% full.
And the reason this has beenadopted, especially in Japan, is
because it really helps youslow down, savor your meals and
really listen to your body'sfullness cues as you're eating,
and it helps give you a greaterappreciation for the food that
(12:50):
you're eating.
So I appreciate some aspectsabout this.
I think it's important whenyou're using this quote 80% rule
is to really just try topractice more mindfulness while
you're eating.
So one thing that we've workedon and we've taught past clients
is that really try and bepresent with your meals.
And, of course, this can'thappen at every single meal,
because we are busy or we mightbe feeding other people while
(13:12):
we're eating, a lot might begoing on, but the more you can
engage your senses, the more youcan slow down and think about
what it is that you're eating.
Heck, even where this food camefrom can really give you a
greater appreciation for thatfood and also help with you
connecting more with your bodyand being able to listen to your
hunger and fullness cues.
Speaker 3 (13:33):
Yeah, it touches on so many of the intuitive eating
pillars that we're so passionateabout.
So it's just a reminder thatsometimes our digestion it takes
a little while to catch up toour brain.
So if we're scarfing, all of asudden we've cleaned our plate
and we get to the point wherewe're overly full.
(13:53):
We've passed that point becauseof the speed in which we're
enjoying the food.
So I think it's such a goodreminder that slowing down this
is eating.
We got to do it three times aday.
It's like one of those basic,basic necessities of life and so
rushing through it, so easy todo that it's just like one more
(14:18):
thing to check off the list.
And when we slow down we'reable to connect with our bodies
and really listen to ourselvesand those cues.
Yeah, we're going to agree more.
Speaker 2 (14:30):
All right, our favorite one.
Speaker 3 (14:32):
The plant slant, very passionate about plant-based
eating.
So I think it's important toremember, especially in January,
if those of you are out herethinking about making the
transition, a lot of these bluezones are plant forward, so it's
maybe not 100% plant-based Eatmore plants.
It doesn't mean, it doesn'ttalk about taking anything out
(14:54):
or restricting yourself.
It's just about eating moreplants.
So beans, lentils, soy are thecornerstone of a lot of these
centenarian diets.
There's so many things that wecan do in order to eat more
plants, so prioritizing fruitsand vegetables, legumes, nuts,
(15:14):
whole grains, while trying tojust have those meats on special
occasions.
Speaker 2 (15:20):
Yeah, absolutely.
Speaker 3 (15:21):
We love a good plant, slant and again buy our course
if you're looking to make thatchange.
That's true, we want to walkyou through it.
Speaker 2 (15:30):
So I find this pillar very interesting, and recently,
at the beginning of December,we had Dr Kahn on, who talked
about alcohol and its impact onthe cardiovascular system and on
your health in general.
It was a fascinating episode.
I'd highly recommend listeningto it, especially if you are
unsure about your alcohol intakeor what you want to do in
(15:50):
regards to alcohol.
Drink more, drink less, thattype of thing.
But one of the pillars with theblue zones the sixth one is
wine at five.
So people in all the blue zonesdrink alcohol moderately, and
they drink it pretty regularly.
So the trick, though, isthey're not drinking the
(16:11):
standard American serving sizeof alcohol.
They're drinking about one totwo glasses per day, and that,
again, that's at most.
I probably should say zero totwo glasses per day, and this is
with friends and or with food.
So they're either in theircommunity setting with other
friends and family, or they'rehaving it with a meal over the
(16:33):
course of maybe an hour or two.
This isn't something thatthey're just kind of scarfing
down and moving on.
They're really savoring thislike they do their meals, and
the idea is to not save up.
There's zero to two drinks perday, and binge drink on the
weekends.
They're just casually drinkingkind of throughout the week, but
it's again with their communityor with a meal as well.
(16:55):
So I don't know how.
I honestly I will say, katie, Idon't know how I feel about
this pillar, because there is somuch research that talks about
how there is little to nobenefit of drinking alcohol.
And, again, the alcohol theyare drinking is probably a bit
different than, again, whatwe're drinking here in the
States.
But it's just something.
(17:16):
It's obviously a personalchoice, so you kind of have to
figure out where you're at onthat.
Speaker 3 (17:20):
And I think what they have is kind of a healthy
relationship with food and withwine and kind of enjoyment in
general.
It's not something that they'reusing as a coping mechanism or
to forget things.
It's a part of celebration,it's a part of their everyday
life and they're not doing italone, yeah, which I think is a
(17:43):
big distinction in kind of howtypically Americans use alcohol
sometimes.
Speaker 2 (17:48):
Yeah, I'm going to come home from work and wind
down with a glass of wine,that's kind of the opposite of
what they're doing Alone on thecouch kind of zoning out.
Speaker 3 (17:55):
I think that disconnects.
It's a big disconnect betweenkind of how we deal with alcohol
and what they're doing.
So yeah, this is definitelycontroversial.
Speaker 2 (18:07):
It is.
Yeah, I would check in DrKahn's episode because he
definitely goes into a bit moredetail and again how it relates
to our health and what hisrecommendation is when it comes
to drinking alcohol.
Speaker 3 (18:16):
Yeah, he talks about his personal relationship with
alcohol and kind of thedifferences that happened with
him anecdotally about hisreduction in alcohol.
So very interesting yeah verymuch so All right, all right,
this is one of my favorite ones.
So community is a big part ofbeing in the blue zone.
(18:37):
How they connect to theircommunity, I think, is a big
part of it.
So a lot of them arefaith-based community.
We're not talking any specificdenomination, so research shows
that attending faith-basedservices four times per month
may add four to 14 years of lifeexpectancy.
(19:00):
As someone who is notnecessarily religious, I don't
think that's what they're sayinghere.
I think it's having thosecommunity ties and having a
strong support network, yeah,and so I think a lot of times
it's just assumed that's goingto be family and that's not
necessarily the case.
(19:21):
With a lot of thesecentenarians it extends much,
much further into the community.
So, again, we're big proponentsin finding the like-minded
people.
So, again, a volunteer group, ameetup group, plant-based group
, and maybe you're in a smalltown.
(19:41):
It doesn't necessarily have tobe in person.
We're still kind of lingeringin COVID time.
So Ash and I definitely have anextensive network of an online
community.
So, again, it's about not kindof isolating.
It's about having thoseconnections to help extend our
(20:01):
life.
Speaker 2 (20:02):
Yeah, I definitely think that's something to
consider moving forward in 2024,especially if you've found
yourself a bit more isolatedalone, like scrolling on social
media a lot, and you don't feellike you belong somewhere or
don't have that community, thatcould be really beneficial to
seek out this year.
Again, it's connecting withlike-minded people around
activities or events or thingsthat light you up and excite you
(20:24):
or that you share commoninterests with other people,
with yeah, and I think it canhelp with that other pillar
about finding your purpose.
Speaker 3 (20:32):
It can kind of kill two birds with one stone.
It gives you a reason to get up.
If people are depending on youtoo plant the garden, or
depending on you to walk thedogs, it gives you a reason to
get up in the morning.
Speaker 2 (20:45):
So those are kind of interconnected, I like yeah,
it's actually reminds me of abook that I read in 2023 called
Cultish.
I've heard of that, but it talksabout how there are a lot of
different things in the Statesin particular that are quotes
around cult-ish and across itbeing one of them even yoga,
like different things, whereit's these people that are
really passionate about this onecommon interest and they get
(21:07):
together and they share that andthey might even have some like
their own like language aroundcertain things, like I know
CrossFit certainly does.
So that's, yeah, something toconsider.
Speaker 3 (21:16):
I think that's a good reminder that some of those
things are so tempting, becausethey've said that loneliness,
especially in America, is thenew epidemic.
People are desperate to belongand find their place.
So that's what sets thesecommunities apart is they're all
(21:37):
kind of interconnected witheach other?
Yeah, beautiful.
Speaker 2 (21:40):
The eighth pillar is loved ones first, and what this
means is that how they explainit is that successful
centenarians in the blue zonesput their families first, and
this means keeping parents whoare aging or even grandparents
nearby, or maybe even in thehome.
They're also committed to alifelong partner, which, I found
(22:04):
this interesting, can also addup to three years of life
expectancy.
We're not sure if we did agreewith that.
I feel, like, if we check allthese boxes, we're going to be
living a long time.
Speaker 3 (22:16):
I know we're at 150 years.
Speaker 2 (22:20):
And they're also investing time with their
children or with even otherpeople that they quote parents.
So I don't feel like personally, I feel like there are a lot of
opportunities to invest in theyounger generation.
You don't necessarily have tohave your own children to do
that.
Whether it's your nieces ornephews, or school age children
or heck your friends children,there's a lot of ways to kind of
(22:41):
invest your gifts and abilitiesinto other people.
Speaker 3 (22:44):
Yes, we're proud aunties are, and it doesn't
necessarily have to be aromantic partner.
I thoroughly enjoyed some ofthe single gals out there on
Instagram talking about movingin with their best friend and
helping raise their kids underthe same roof.
So, again, I think it's justkind of surrounding yourself
(23:07):
with loved ones, whatever thatmight look like for you.
Speaker 2 (23:09):
Yeah, yeah.
The whole idea is to prioritizeyour family yes, and again,
that's if you have a goodrelationship with them or
prioritize those closerelationships and nurture them
and invest time, energy intothem, dedicate time regularly
for whether it's familygatherings, friend gathering,
shared meals, meaningfulconversations, whatever that may
look like to you.
Again, this kind of all tiesinto what we've been talking
(23:30):
about, where that sense ofbelonging community, finding
your purpose, getting involvedin other activities that let you
up?
Speaker 3 (23:38):
Absolutely.
I love how they all kind of areinterconnected.
Yeah, these are good remindersgoing into 2024.
Speaker 2 (23:46):
I know that's our thing is like.
It's highlighting some thingsthat I could definitely spend
some time focusing on in 2024.
Speaker 3 (23:52):
Yes, and that brings us to number nine, which is
finding the right tribe.
So again, kind of, we talkedabout community ties, your close
family ties, but, again,finding these like-minded people
that share your passions, shareyour purpose, finding those
people and spending time withthem and, again, investing in
(24:13):
those relationships.
They've shown research thatthings that are a little bit
worrisome so maybe bad habitslike smoking, those things are
contagious.
But the good things arecontagious too, like happiness.
So having these social networksare really a commonality in
(24:33):
these long-lived people and havefavorably shaped their health
behaviors.
So people that have thoseconnections tend to make better
choices when it comes to takingcare of themselves as well.
So how do we do this in 2024?
So, again, we just live one ofthe great things about living in
(24:55):
the internet age it just makesit so easy to kind of filter out
the people that you connectwith.
So people that love dogs,people that love to eat plants,
people that live in yourneighborhood there's all kinds
of ways to kind of find yourpeople, yeah.
Speaker 2 (25:12):
It's really about finding people who also support
your quote healthy behaviors.
Because, like you said,loneliness and smoking and
drinking on the weekends likethose are just as contagious as
really trying to, because, Imean, think about we all have
crap going on in our lives.
We're all stressed, busy, and Ithink it takes a lot of work to
(25:34):
try and build healthy habitsthroughout your day, throughout
your week, and really try andeven shift your mindset a little
bit to.
Even though I have SHIT goingon, I'm still going to try and
like work through this, but alsoI don't want to say like have a
positive mindset.
I don't want to be like create,like any toxic positivity, but
really try and like work on yourmindset around the things that
are going on as well, which is apractice.
Speaker 3 (25:56):
And that's kind of think again simple, not
necessarily easy where you canmanage your environment.
Maybe you can't controleverything that happens on a day
to day basis, but you canmanage how much.
You know how many bad habitsare around you, I think.
Or you maybe, to put a morepositive spin on it you can
(26:19):
promote, you know yourenvironment to be what you want
it to look like.
So you know, for example,ashley and I, you know we really
try to follow business peoplethat are doing things that
inspire us and otherentrepreneurs that are doing
things that are changing theworld and making things better,
as opposed to the opposite orwhat's popular.
(26:44):
We really try to make sure andyou know it extends to your
social media too you can takethe opportunity to start there
and see if you can filter outsome things that maybe don't
make you feel good, or peoplethat you're following that don't
align with what you want your2020 for to look like,
(27:04):
absolutely.
Speaker 2 (27:05):
And I think, as we start implementing these
throughout this year, changesaren't necessarily going to
happen overnight, like thesethings do take time and they do
take effort too.
So it really is aboutprioritizing.
You know what's going to addvalue to my life this year, like
, what do I want it to look likeand how can I kind of start
pursuing that this year as well,or at least thinking about some
changes that I want to make?
Thank you for joining us onthis episode.
(27:27):
We appreciate you.
We hope you have a lovely year,genuinely, truly, and also, if
you're thinking about goingplant based, we have that course
for you, that step by stepguide to help get you there in
the next 30 days, which you cancheck out in the show notes.
Speaker 3 (27:41):
Yes, here's to 2024.
Here's to 2024.
Speaker 2 (27:44):
Here's to the kinks and glasses and the slink.
All right, Cheers y'all.
Speaker 1 (27:50):
Have a great rest of your day.
Thank you so much for listeningto the plant centered and
thriving podcast today.
If you found this episodeinspiring, please share it with
a friend or post it on socialmedia and tag me so I can
personally say thank you.
Until next time, thank you.
Welcome to the Plant-Centered and Thriving
Podcast.
I'm your host, ashley Kitchens.
I'm a plant-based registereddietitian and virtual nutrition
mentor.
I was raised on an Angus CattleFarm, grew up with a lot of GI
issues and used the power ofplant-based eating to promote
healing.
Here you'll find inspiration,ideas and encouragement for your
(00:23):
own plant-based journey.
I'm so thrilled you're heretoday.
Let's get started.
Speaker 2 (00:30):
Welcome to the Plant-Centered and Thriving
Podcast.
My name is Ashley and I'm Katie, and today we have a really
special topic for you, talkingabout the blue zones.
Speaker 3 (00:40):
Happy New Year, oh yeah, happy.
Speaker 2 (00:43):
New Year, oh, and happy New Year to you listening.
Thank you so much for tuning intoday.
Speaker 3 (00:48):
Yes, we wanted to come out with a bang.
Yes, we did.
Speaker 2 (00:51):
Oh my gosh Katie, I cannot leave.
I forgot about that.
So happy New Year.
If you are new here, if this isyour first episode, welcome.
We are so grateful that you arehere and we're so excited to
kick off this year with you, Canyou?
Speaker 3 (01:03):
believe it, Two and a half years this podcast is
going on.
Speaker 2 (01:07):
Killing it, yes.
So, for those of you that havebeen around for a while, thank
you so much for coming back andlistening to this episode, the
first one of the year.
The first one of the year, soexcited, so excited.
So, before we get into the bluezones, who they are and how we
can live more like a blue zonethis year, in 2024, and actually
(01:29):
why we chose the blue zones,we'll get into all that.
But first, this episode isbrought to you by plant-based
and 30 days, which is oursignature course, walking you
through, step by step, how to goplant-based.
It gives you everything youneed.
It teaches you aboutsupplementation as a plant-based
eater.
It teaches you about all thegreat stuff about meal planning,
meal prepping and making surethat plant-based living is
(01:50):
sustainable for you for the restof your life, which is so
exciting.
Speaker 3 (01:55):
Yes, it's just to help you tune out all the noise.
Focus on those really easyfirst steps to make that change,
like Ashley said, sustainable.
So such a good thing for thebeginning of the year, Gung-ho.
What are we waiting?
Speaker 2 (02:10):
for that's right.
So if you want more informationabout how to go plant-based, or
if you've been wanting to gofor a while just haven't quite
taken that leap this course isdefinitely for you, so check it
out.
We included that in the shownotes below.
Plant-based in 30 days Pictureyourself where you could be in
one month from now.
Speaker 3 (02:25):
You can be plant-based, that's so exciting.
Speaker 2 (02:28):
So let's dive into the blue zone.
So to give you a background onwhat the blue zones are, they
are regions around the worldwhere people tend to live much
longer than average, and theseareas have attracted some major
attention because of the highnumber of centenarians.
So those are people who live tobe over 100 or 100 or more, and
not only that, not only do theylive a long time, but they also
(02:51):
have a lower incidence ofage-related diseases.
So these diseases that we thinkare common as we get older,
they really don't have them.
So the term blue zones wascoined by National Geographic
fellow, dan Butner, whoidentified these five regions as
the blue zones, and those fiveregions are Ikariya, greece,
(03:13):
okinawa, japan, sardinia, italy,the Nekoya Peninsula of Costa
Rica and Loma Linda, california.
Speaker 3 (03:22):
Hey USA.
Speaker 2 (03:22):
There's one in the US , one lonely one representing
and we're going to talk aboutthese regions and how they share
these different lifestylefactors that contribute to their
longevity.
And a big factor, katie and Iknow you know this is that they
are predominantly plant-based.
Oh what?
(03:43):
So that's a big part of thereason of why we chose them.
So let's get into it, let's gothrough.
So the blue zones are reallyfantastic in that they have
these nine pillars that sort oftie them all together.
So we're going to go througheach of those pillars, talk
about what they are and how wecan make some changes to live
more like blue zones in 2024.
So, as we go through all thesenine pillars, what Katie and I
(04:04):
want you to do is think aboutwhat's one pillar or one thing
that I can focus on this year,and then, once you've sort of
mastered that, then think aboutwhat's the next pillar you can
focus on, and maybe you'vealready mastered a couple of
these, so keep those in mind aswe're going through these nine
amazing pillars.
Absolutely.
Speaker 3 (04:22):
Certainly, we all want longevity and we want to be
, you know, live a long lifewhere we are not bogged down
with chronic disease.
But also it makes our day today life better.
It makes us perform better andfeel better.
We're able to enjoy our peoplebetter.
Don't get overwhelmed by thisepisode.
(04:43):
Don't try to do all of themtomorrow.
Pick one that really resonateswith you, that you think may
affect your quality of life, andconcentrate on that one.
Yeah, yeah.
Speaker 2 (04:54):
Definitely All right.
Well, you want to kick us offwith the first one.
Speaker 3 (04:56):
Sure, all right, move naturally so.
The blues own inhabitantsengage in regular low intensity
physical activities, so I lovethat dan butner talks about that
.
These are not marathon runners,they are not.
They don't have a yearly membergym membership not cross, but
somehow the movement is kind ofaccidentally incorporated into
(05:21):
their everyday life.
So many of them are growingtheir own food.
They're doing a lot of walkingto and from different villages,
so moving naturally is a bigpart of, is their kind of number
one pillar.
So what are some things that wecan do every day to kind of
emulate this?
How can we do this?
Speaker 2 (05:39):
you're okay so this would be things like maybe just
walking.
That's something that Lena andI do every morning.
We go for a little daily walk,biking for daily errands,
possibly, or just getting out onyour bicycle, taking the stairs
instead of the elevator,engaging in activities like
gardening, even some hiking.
I'm even thinking about parkingfar away from the grocery store
(06:02):
you know the furthest parkingspot you can find, just to get a
little extra movement in.
Think about it, katie.
We talk about this all the time.
That adds up over time.
It really does.
Speaker 3 (06:10):
Yeah and that's why I love Ashley.
If you guys have been followingher.
She's so consistent aboutposting those.
You know it's an hour walkevery morning.
I mean that's.
You know that started your dayoff, nice, and so shout out to
my grandma she's gonna becelebrating her 97th birthday
this year and we alwayscontribute that to her and her
(06:32):
little ladies.
They would get up in themorning and walk like three or
four miles, wow, and they didthat for like 40 years.
So I think it's about the.
It's not about the length orhow far you're doing, it's about
the.
Consistency doesn't have to befancy, doesn't have to be
expensive.
Speaker 2 (06:48):
I like that.
Yeah, it can really just bewalking outside your door and
going for a walk, biking heckeven my grandma, because she
lives in, like Indiana, northcentral Indiana and she would
walk in her house.
She would actually just takelaps in her house and set a
timer for 30 minutes and do that.
I have a client, actually, whowalks the hallways of her
apartment complex, which isindoors.
So there's a lot of differentways to do it and I like that.
(07:09):
It's approachable, doesn't haveto be a gym membership, like
you said, or something that'sexpensive or fancy.
Alright.
So number two is purpose.
Knowing your sense of purposeis worth up to seven years of
extra life expectancy.
Wow, let's say that again,knowing your sense of purpose is
worth up to seven years ofextra life expectancy.
(07:31):
Before, when we were doing someresearch for this, I actually
didn't know that, so that'sactually really good.
So having that sense of purposeand direction you think about
it in life is is really crucial,and so this can look like
really identifying your passionand following through with it.
But it can be as simple as justpursuing different hobbies that
you're passionate about.
(07:52):
Do you have some ideas for that?
Speaker 3 (07:54):
yeah, I don't think it has to necessarily be
something that you make moneyfrom.
It's having a reason to wake upand learn to wake up in the
morning.
So volunteering a lot of time,acts of service can really
fulfill that that need.
So I like volunteering at theSPCA.
I saw some videos overThanksgiving that I really want
to do next year, where they haveThanksgiving with the pups.
(08:16):
I don't care about the people,but I would definitely cook a
Thanksgiving dinner and go serveit to the dogs that don't have
any homes.
So volunteering, engaging inhobbies or work that resonates
with your core values, whateverthat may be.
(08:37):
So really having you know Imean, we've all experienced, I
think, those times I can speakpersonally where you get up in
the morning and you feel alittle bit lost, like you know
what's really guiding me, what,what, what do I want to get out
of today.
So I think that makes a bigdifference in how you feel, your
stress, how you digest food.
(08:58):
I mean it really affects manyaspects of your life.
So and so it seems simple, butmaybe not always so easy.
So absolutely so in 2024, thinkabout what's going to feed your
soul.
What can you get up in?
Speaker 2 (09:10):
the morning.
Yeah, I had a therapistchallenge me on that one time.
She was like actually, do youever wake up on a Saturday
morning and ask yourself, whatis it that I want to do today?
Speaker 3 (09:19):
now, I was like no, I don't so even something as
simple as that.
Yeah, cuz I think a lot, of, alot of us are busy and like, we
get up in the morning andimmediately go to a to-do list
and so it's all the stuff thatwe have to do, and certainly we
can't escape that.
But I think we need to havethat balance of what do we want
(09:40):
to do?
Speaker 2 (09:41):
yep, yep couldn't agree more yeah, okay.
Speaker 3 (09:45):
So this next pillar I definitely struggle with is
stress management down shifting.
How can we reduce our stressand manage it in the best way
possible?
That really is critical in allaspects of our life.
So learning how to do thatcould definitely help us live
(10:05):
more like, live more like a bluezone.
So I love some of thesestrategies.
Breathing we just posted a bestof episode and sunsack was one
of our experts that we featuredand he reminded me about how
important and how much researchhas shown that breathing yeah,
breathing that we have to doSpecific techniques can really
(10:28):
help.
I mean, I think he saidsomething crazy like a
staggering statistic, like afterusing his program of like
stress reduction and the specialbreathing can reduce your
stress by up to 70%.
Wow, who wouldn't sign up forthat?
And it wouldn't take long.
You know, five minutes ofbreathing, yeah.
But again, I think the commondenominator that we're going to
(10:49):
see is not just once or twice.
It's that consistency Is whereyou're going to start to see
those results and feel thoseresults too.
Speaker 2 (10:57):
Yep, so you can do what you said deep breathing
exercises, breathing exercises,which I've actually tried, those
to help me fall asleep, and Iwill say I think there's
something to it, but I'm notconsistent.
You can also do yoga or evenjust taking moments throughout
your day to relax and pause andjust truly try to be present in
the moment, which I also knowcan be challenging, but it can
(11:20):
also be really beneficial.
One thing I really try topractice is stepping away from
my desk for lunch and justtrying to have that moment for
myself.
I try not to get on my phone Iwill say I'm not consistent with
that either but just to reallytry and be present and enjoy
just a few moments to myself canbe really helpful.
Recharge, yeah.
Speaker 3 (11:38):
Then really being aware of what is stressing you
out and if there's any way totake those things out of our
lives, to do that as much aspossible.
And I think it's important toremember that stress that
affects, that stays in there.
If it doesn't go anywhere, ifyou're not able to let it go,
(12:00):
it's going to affect your bodyand how you digest food and how
you sleep Absolutely.
It's definitely important.
Speaker 2 (12:06):
Yeah, the fourth pillar is called the 80% rule,
and this comes from Okinawa,japan, and it's a term that I'm
probably not going to pronouncecorrectly, but it's something
related to Harahachi Buu, whichis a 2,500-year-old Confucian
mantra said before meals, andthat reminds people to help them
(12:30):
stop eating when their stomachsare about 80% full.
And the reason this has beenadopted, especially in Japan, is
because it really helps youslow down, savor your meals and
really listen to your body'sfullness cues as you're eating,
and it helps give you a greaterappreciation for the food that
(12:50):
you're eating.
So I appreciate some aspectsabout this.
I think it's important whenyou're using this quote 80% rule
is to really just try topractice more mindfulness while
you're eating.
So one thing that we've workedon and we've taught past clients
is that really try and bepresent with your meals.
And, of course, this can'thappen at every single meal,
because we are busy or we mightbe feeding other people while
(13:12):
we're eating, a lot might begoing on, but the more you can
engage your senses, the more youcan slow down and think about
what it is that you're eating.
Heck, even where this food camefrom can really give you a
greater appreciation for thatfood and also help with you
connecting more with your bodyand being able to listen to your
hunger and fullness cues.
Speaker 3 (13:33):
Yeah, it touches on so many of the intuitive eating
pillars that we're so passionateabout.
So it's just a reminder thatsometimes our digestion it takes
a little while to catch up toour brain.
So if we're scarfing, all of asudden we've cleaned our plate
and we get to the point wherewe're overly full.
(13:53):
We've passed that point becauseof the speed in which we're
enjoying the food.
So I think it's such a goodreminder that slowing down this
is eating.
We got to do it three times aday.
It's like one of those basic,basic necessities of life and so
rushing through it, so easy todo that it's just like one more
(14:18):
thing to check off the list.
And when we slow down we'reable to connect with our bodies
and really listen to ourselvesand those cues.
Yeah, we're going to agree more.
Speaker 2 (14:30):
All right, our favorite one.
Speaker 3 (14:32):
The plant slant, very passionate about plant-based
eating.
So I think it's important toremember, especially in January,
if those of you are out herethinking about making the
transition, a lot of these bluezones are plant forward, so it's
maybe not 100% plant-based Eatmore plants.
It doesn't mean, it doesn'ttalk about taking anything out
(14:54):
or restricting yourself.
It's just about eating moreplants.
So beans, lentils, soy are thecornerstone of a lot of these
centenarian diets.
There's so many things that wecan do in order to eat more
plants, so prioritizing fruitsand vegetables, legumes, nuts,
(15:14):
whole grains, while trying tojust have those meats on special
occasions.
Speaker 2 (15:20):
Yeah, absolutely.
Speaker 3 (15:21):
We love a good plant, slant and again buy our course
if you're looking to make thatchange.
That's true, we want to walkyou through it.
Speaker 2 (15:30):
So I find this pillar very interesting, and recently,
at the beginning of December,we had Dr Kahn on, who talked
about alcohol and its impact onthe cardiovascular system and on
your health in general.
It was a fascinating episode.
I'd highly recommend listeningto it, especially if you are
unsure about your alcohol intakeor what you want to do in
(15:50):
regards to alcohol.
Drink more, drink less, thattype of thing.
But one of the pillars with theblue zones the sixth one is
wine at five.
So people in all the blue zonesdrink alcohol moderately, and
they drink it pretty regularly.
So the trick, though, isthey're not drinking the
(16:11):
standard American serving sizeof alcohol.
They're drinking about one totwo glasses per day, and that,
again, that's at most.
I probably should say zero totwo glasses per day, and this is
with friends and or with food.
So they're either in theircommunity setting with other
friends and family, or they'rehaving it with a meal over the
(16:33):
course of maybe an hour or two.
This isn't something thatthey're just kind of scarfing
down and moving on.
They're really savoring thislike they do their meals, and
the idea is to not save up.
There's zero to two drinks perday, and binge drink on the
weekends.
They're just casually drinkingkind of throughout the week, but
it's again with their communityor with a meal as well.
(16:55):
So I don't know how.
I honestly I will say, katie, Idon't know how I feel about
this pillar, because there is somuch research that talks about
how there is little to nobenefit of drinking alcohol.
And, again, the alcohol theyare drinking is probably a bit
different than, again, whatwe're drinking here in the
States.
But it's just something.
(17:16):
It's obviously a personalchoice, so you kind of have to
figure out where you're at onthat.
Speaker 3 (17:20):
And I think what they have is kind of a healthy
relationship with food and withwine and kind of enjoyment in
general.
It's not something that they'reusing as a coping mechanism or
to forget things.
It's a part of celebration,it's a part of their everyday
life and they're not doing italone, yeah, which I think is a
(17:43):
big distinction in kind of howtypically Americans use alcohol
sometimes.
Speaker 2 (17:48):
Yeah, I'm going to come home from work and wind
down with a glass of wine,that's kind of the opposite of
what they're doing Alone on thecouch kind of zoning out.
Speaker 3 (17:55):
I think that disconnects.
It's a big disconnect betweenkind of how we deal with alcohol
and what they're doing.
So yeah, this is definitelycontroversial.
Speaker 2 (18:07):
It is.
Yeah, I would check in DrKahn's episode because he
definitely goes into a bit moredetail and again how it relates
to our health and what hisrecommendation is when it comes
to drinking alcohol.
Speaker 3 (18:16):
Yeah, he talks about his personal relationship with
alcohol and kind of thedifferences that happened with
him anecdotally about hisreduction in alcohol.
So very interesting yeah verymuch so All right, all right,
this is one of my favorite ones.
So community is a big part ofbeing in the blue zone.
(18:37):
How they connect to theircommunity, I think, is a big
part of it.
So a lot of them arefaith-based community.
We're not talking any specificdenomination, so research shows
that attending faith-basedservices four times per month
may add four to 14 years of lifeexpectancy.
(19:00):
As someone who is notnecessarily religious, I don't
think that's what they're sayinghere.
I think it's having thosecommunity ties and having a
strong support network, yeah,and so I think a lot of times
it's just assumed that's goingto be family and that's not
necessarily the case.
(19:21):
With a lot of thesecentenarians it extends much,
much further into the community.
So, again, we're big proponentsin finding the like-minded
people.
So, again, a volunteer group, ameetup group, plant-based group
, and maybe you're in a smalltown.
(19:41):
It doesn't necessarily have tobe in person.
We're still kind of lingeringin COVID time.
So Ash and I definitely have anextensive network of an online
community.
So, again, it's about not kindof isolating.
It's about having thoseconnections to help extend our
(20:01):
life.
Speaker 2 (20:02):
Yeah, I definitely think that's something to
consider moving forward in 2024,especially if you've found
yourself a bit more isolatedalone, like scrolling on social
media a lot, and you don't feellike you belong somewhere or
don't have that community, thatcould be really beneficial to
seek out this year.
Again, it's connecting withlike-minded people around
activities or events or thingsthat light you up and excite you
(20:24):
or that you share commoninterests with other people,
with yeah, and I think it canhelp with that other pillar
about finding your purpose.
Speaker 3 (20:32):
It can kind of kill two birds with one stone.
It gives you a reason to get up.
If people are depending on youtoo plant the garden, or
depending on you to walk thedogs, it gives you a reason to
get up in the morning.
Speaker 2 (20:45):
So those are kind of interconnected, I like yeah,
it's actually reminds me of abook that I read in 2023 called
Cultish.
I've heard of that, but it talksabout how there are a lot of
different things in the Statesin particular that are quotes
around cult-ish and across itbeing one of them even yoga,
like different things, whereit's these people that are
really passionate about this onecommon interest and they get
(21:07):
together and they share that andthey might even have some like
their own like language aroundcertain things, like I know
CrossFit certainly does.
So that's, yeah, something toconsider.
Speaker 3 (21:16):
I think that's a good reminder that some of those
things are so tempting, becausethey've said that loneliness,
especially in America, is thenew epidemic.
People are desperate to belongand find their place.
So that's what sets thesecommunities apart is they're all
(21:37):
kind of interconnected witheach other?
Yeah, beautiful.
Speaker 2 (21:40):
The eighth pillar is loved ones first, and what this
means is that how they explainit is that successful
centenarians in the blue zonesput their families first, and
this means keeping parents whoare aging or even grandparents
nearby, or maybe even in thehome.
They're also committed to alifelong partner, which, I found
(22:04):
this interesting, can also addup to three years of life
expectancy.
We're not sure if we did agreewith that.
I feel, like, if we check allthese boxes, we're going to be
living a long time.
Speaker 3 (22:16):
I know we're at 150 years.
Speaker 2 (22:20):
And they're also investing time with their
children or with even otherpeople that they quote parents.
So I don't feel like personally, I feel like there are a lot of
opportunities to invest in theyounger generation.
You don't necessarily have tohave your own children to do
that.
Whether it's your nieces ornephews, or school age children
or heck your friends children,there's a lot of ways to kind of
(22:41):
invest your gifts and abilitiesinto other people.
Speaker 3 (22:44):
Yes, we're proud aunties are, and it doesn't
necessarily have to be aromantic partner.
I thoroughly enjoyed some ofthe single gals out there on
Instagram talking about movingin with their best friend and
helping raise their kids underthe same roof.
So, again, I think it's justkind of surrounding yourself
(23:07):
with loved ones, whatever thatmight look like for you.
Speaker 2 (23:09):
Yeah, yeah.
The whole idea is to prioritizeyour family yes, and again,
that's if you have a goodrelationship with them or
prioritize those closerelationships and nurture them
and invest time, energy intothem, dedicate time regularly
for whether it's familygatherings, friend gathering,
shared meals, meaningfulconversations, whatever that may
look like to you.
Again, this kind of all tiesinto what we've been talking
(23:30):
about, where that sense ofbelonging community, finding
your purpose, getting involvedin other activities that let you
up?
Speaker 3 (23:38):
Absolutely.
I love how they all kind of areinterconnected.
Yeah, these are good remindersgoing into 2024.
Speaker 2 (23:46):
I know that's our thing is like.
It's highlighting some thingsthat I could definitely spend
some time focusing on in 2024.
Speaker 3 (23:52):
Yes, and that brings us to number nine, which is
finding the right tribe.
So again, kind of, we talkedabout community ties, your close
family ties, but, again,finding these like-minded people
that share your passions, shareyour purpose, finding those
people and spending time withthem and, again, investing in
(24:13):
those relationships.
They've shown research thatthings that are a little bit
worrisome so maybe bad habitslike smoking, those things are
contagious.
But the good things arecontagious too, like happiness.
So having these social networksare really a commonality in
(24:33):
these long-lived people and havefavorably shaped their health
behaviors.
So people that have thoseconnections tend to make better
choices when it comes to takingcare of themselves as well.
So how do we do this in 2024?
So, again, we just live one ofthe great things about living in
(24:55):
the internet age it just makesit so easy to kind of filter out
the people that you connectwith.
So people that love dogs,people that love to eat plants,
people that live in yourneighborhood there's all kinds
of ways to kind of find yourpeople, yeah.
Speaker 2 (25:12):
It's really about finding people who also support
your quote healthy behaviors.
Because, like you said,loneliness and smoking and
drinking on the weekends likethose are just as contagious as
really trying to, because, Imean, think about we all have
crap going on in our lives.
We're all stressed, busy, and Ithink it takes a lot of work to
(25:34):
try and build healthy habitsthroughout your day, throughout
your week, and really try andeven shift your mindset a little
bit to.
Even though I have SHIT goingon, I'm still going to try and
like work through this, but alsoI don't want to say like have a
positive mindset.
I don't want to be like create,like any toxic positivity, but
really try and like work on yourmindset around the things that
are going on as well, which is apractice.
Speaker 3 (25:56):
And that's kind of think again simple, not
necessarily easy where you canmanage your environment.
Maybe you can't controleverything that happens on a day
to day basis, but you canmanage how much.
You know how many bad habitsare around you, I think.
Or you maybe, to put a morepositive spin on it you can
(26:19):
promote, you know yourenvironment to be what you want
it to look like.
So you know, for example,ashley and I, you know we really
try to follow business peoplethat are doing things that
inspire us and otherentrepreneurs that are doing
things that are changing theworld and making things better,
as opposed to the opposite orwhat's popular.
(26:44):
We really try to make sure andyou know it extends to your
social media too you can takethe opportunity to start there
and see if you can filter outsome things that maybe don't
make you feel good, or peoplethat you're following that don't
align with what you want your2020 for to look like,
(27:04):
absolutely.
Speaker 2 (27:05):
And I think, as we start implementing these
throughout this year, changesaren't necessarily going to
happen overnight, like thesethings do take time and they do
take effort too.
So it really is aboutprioritizing.
You know what's going to addvalue to my life this year, like
, what do I want it to look likeand how can I kind of start
pursuing that this year as well,or at least thinking about some
changes that I want to make?
Thank you for joining us onthis episode.
(27:27):
We appreciate you.
We hope you have a lovely year,genuinely, truly, and also, if
you're thinking about goingplant based, we have that course
for you, that step by stepguide to help get you there in
the next 30 days, which you cancheck out in the show notes.
Speaker 3 (27:41):
Yes, here's to 2024.
Here's to 2024.
Speaker 2 (27:44):
Here's to the kinks and glasses and the slink.
All right, Cheers y'all.
Speaker 1 (27:50):
Have a great rest of your day.
Thank you so much for listeningto the plant centered and
thriving podcast today.
If you found this episodeinspiring, please share it with
a friend or post it on socialmedia and tag me so I can
personally say thank you.
Until next time, thank you.
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