82:: The science of female friendships (& the ultimate friendsgiving guide!)

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for me, November is all about friendships

and gratitude and enjoying time together.

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So let's dive in to the number one

predictor of a happy and healthy life.

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And it might not be what you think it is.

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Welcome back to Wellness of the Pod.

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I'm your host, Dr.

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Kelsey Vic, a board certified orthopedic

doctor of physical therapy and a

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pelvic floor physical therapist.

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So every year so far, this is only year

two of the podcast, but I've done some

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version of this episode because I really

do think it is so important to talk about

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this side of wellness and what better

month to do it in than November, where

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we're already focusing on gratitude

and friendships and relationships.

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We're about to start the holidays with.

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American Thanksgiving and Christmas

and all of the other holidays that

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sort of surround this time of year.

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So I always like to do an episode

on this topic because as much as

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we talk about our musculoskeletal

system, our physiology, neuroscience.

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mental health, physical health, spiritual

health, all of that sort of stuff, the

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actual number one predictor of a happy and

healthy life has been found and researched

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to be the quality of your relationship.

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So I feel like it's very important to

chat about it because we can get so

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caught up in all of the biohacking and

the physical and the learning about

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our bodies when a lot of the time

it is that happy hour with friends.

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That can be more important

than your hour gym time a week.

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Investing not only in your physical

health but also in the quality

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of relationships is huge for

our overall health and wellness.

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So I'll link the episode that

I did last year on this exact

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topic so that you can refer back.

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But I'm gonna update the research a

little bit, present a few new studies,

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present a few of the older studies we

talked about last year, and just refocus

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and reset and just give an alternative

way of viewing health and wellness.

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More than just the physical, more

than just the musculoskeletal.

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More than just the neurological.

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I really wanna put all of that aside

and chat about the importance of

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relationships and quality relationships,

especially as it relates to our overall

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health, but then also our happiness.

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So let's get into it.

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We're gonna start off by presenting

a few of the studies and the research

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on relationships and how they relate

to different components of our health.

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And then at the end, I always like

to do a little bit of a Friendsgiving

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guide and things that I look for

when hosting Friendsgiving, or

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things that I like to pay attention

to when hosting Friendsgiving.

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So it'll be a fun little girly chat

about the importance of quality

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relationships and then also a little

bit of a Friendsgiving chat at the end.

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If you are.

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Going to be hosting a Friendsgiving.

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So one of the most popular studies

in the field of relationships is the

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Harvard Study of Adult Development, and

it's been going on for 85 plus years.

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There's been different

directors throughout its time.

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It started off males, now it's

starting to incorporate more females.

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So it's one of the longest running

studies, and it's the sort of probably

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number one study that is referred

to when talking about how important

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relationships are in our lives,

in our health and our happiness.

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So it's an 85 plus year study

on the top contributors of

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lifelong health and happiness.

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So they didn't really even start

off researching about relationships.

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That's just what has been shown through

this study is that relationships are super

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important and now they're actually getting

to the point where they're studying.

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The kids and the grandkids of

the original participants to see

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what is the genetic component.

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If someone has high quality

relationships, How does that

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affect generations after them?

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So the primary finding of

the study has been strong.

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Relationships are the primary predictor

of long-term health and happiness.

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Those with the warmest connections

towards others were less likely to develop

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heart disease, diabetes, arthritis, and

they had better immune system function

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and better recovery from sickness.

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Overall, they say social fitness might

be even more important than physical

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fitness, and I know gasp Kelsey, the

Doctor of physical therapy is saying that.

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But this study is one that I like

to point out because we can get

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so caught up in the weeds with all

of the physical that we forget.

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One of the most important things

that we can invest in is our

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relationships with others.

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So Dr.

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Robert Waldinger, the current director

of the study, says that loneliness kills,

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it's as powerful as smoking or alcoholism.

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So let that sink in a little

bit because that is a very

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strong statement to make.

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Another landmark study in this field

came from Holt and Stead in: 2010

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They did a meta-analysis on social

relationships and mortality.

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So a meta-analysis is basically

the top tier research.

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It pulls together a lot of the

top quality studies and analyzes

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them across the board as a whole.

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So it's groups together,

the top studies in a field.

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And so overall, this pulled together

148 studies with over 308,000 people.

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So their findings were that people with

stronger social relationships had a 50%

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increased likelihood of survival compared

to those with weaker social relationships.

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And this was consistent across

age, sex, and health status.

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And this is one of the first studies

to show that quality relationships

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can actually help us live longer.

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This year specifically, I wanted

to look into how females benefit

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more from relationships compared

to men, or what are the differences

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between how females benefit from.

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A relationship compared to men or how

do we go about forming relationships?

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Are we better able to form

those deeper connections?

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I wanted to compare female to male

when it came to quality relationships.

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So for female specific, a woman's

health generally benefits more from

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quality relationships compared to

a man's health, but it is also more

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negatively impacted by social isolation.

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So on either sides of the extreme,

we benefit more from quality

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relationships, but we're also more

negatively impacted by social isolation.

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Women are better at providing

social support, relying on social

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support, and disclosing important

parts of their stories, which helps

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to build that social connection.

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So all of these are of course,

associated with friendship.

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High quality female friendships

specifically lead to lower blood pressure,

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reduced cardiovascular disease, and a

60% lower chance of premature death.

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quality female friendships can also

help lower cortisol levels in women who

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regularly engage with their close friends.

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Dr.

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Taylor out of UCLA who's one of the

primary researchers in this field, found

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that when faced with external stress,

women gravitate towards each other to

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help cope while also taking care of

others to help cope with that stress.

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So she called this way of handling

stress, the tend and befriend theory,

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or the tend and befriend way of

handling stress versus the fight or

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flight response that we're all very

familiar with, where women naturally

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want to take care of others, and

we also want to befriend others.

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When faced with that external stress,

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which I thought was interesting

because I do feel like women in general

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are more open with each other, more

willing to ask for guidance or help or.

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Sort of bond over challenges, which can

be that befriend part of the equation.

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But I hadn't really ever thought about

the tend part of the equation where

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we, when faced with stress of any

kind, we want to start to take care of

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others, which I feel like is a real.

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special thing about being a woman, I guess

that when faced with stress are, one of

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our immediate reactions is not to fight

or flight, but possibly to take care of

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others, which I think is really beautiful.

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So Dr.

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Taylor says This whole process of

tend and befriend is mediated by

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oxytocin release, which in turn

can help lower our cortisol levels.

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So that's with female

friendships specifically.

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But I also wanted to dive into our social

fitness versus our physical fitness.

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So how are our bodies, our minds,

benefiting from spending time on

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our relationships and improving

those quality relationships or.

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Investing in those quality relationships

versus our physical fitness.

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So what is the comparison and

contrasting nature of social

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fitness versus physical fitness?

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So from the physical fitness

standpoint, a high VO O2 max

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reduces mortality by 41 to 53%.

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And a VO two max is just, you can think

of it as a measure of our heart health.

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So comparing that to our social

fitness, strong social relationships.

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There's a 50% increased likelihood of

surviving, so it's very similar, 41

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to 53% if you have a high VO two max.

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So a high physical capacity, but

a 50% increase in the likelihood

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of survival with strong social

relationships or strong social fitness.

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So I thought that

comparison was interesting.

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Loneliness is associated with an

increased risk of obesity, physical

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inactivity, and an unhealthy diet.

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Obesity and social isolation combined

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. Leads to a greater mortality risk.

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So physical fitness, social

fitness, very closely connected.

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And if you add in isolation to the

equation, that can lead to poor

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physical fitness measures or statistics.

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And if you combine 'em together,

overall worse health for men and women.

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So overall quality of friendships lead

to, for both men and women, better

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coping, lower stressed, improved

blood pressure, and a 38% reduction in

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risk for dementia, and 21% reduction

in mild cognitive impairment.

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And I wanted to include that

statistic because I know a lot

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of us probably have loved ones

in our lives who struggled with.

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Memory loss, memory issues, and from

a very subjective standpoint, as a

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physical therapist, a lot of my older

patients who are super on top of it,

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both physically and mentally, they

have a super strong social network.

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They're always going out

to eat with other people.

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They're always, they're

busier than I am socially.

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They're.

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Going out to happy hours and

lunches and hanging out, talking

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on the phone with their friends.

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Those individuals in those later decades

of life are doing so much better compared

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to my patients who are socially isolated.

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I think the statistic is important

that your social relationships

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and your relationships with

others aren't only benefiting you

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physically, but also mentally as well.

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So why?

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How does this even work from

a physiological standpoint?

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Of course, I'm going to get

into the mechanism and ways

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that diving into your quality

relationships helps your physicality.

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I think it's so interesting,

but I also think the interplay

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between the two is interesting.

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Okay, So why, how does this even work?

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How do our social relationships and

the quality of our social relationships

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impact our physical health and our minds?

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So there's a few ways I'll go through

'em super duper quickly, but oxytocin

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release, reduces cortisol and our

stress response reduced inflammation.

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Overall, we've found reduced

inflammatory markers in those with

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higher quality social relationships.

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enhanced immunity with high quality social

relationships, which leads to an improved

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immune system and immune response.

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Overall improved health behaviors.

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socially connected people are more

likely to engage in healthy behaviors

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and avoid unhealthy behaviors.

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There's stress buffering, which leads

to emotional support during difficult

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times with high quality relationships.

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There's an overall sense of purpose.

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Relationships give us more meaning

and motivation to take care of

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ourselves because we feel like

other people are relying on us.

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There's cognitive protection, high

quality relationships maintains our

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mental sharpness and reduces mental

decline, and then there's better

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emotional regulation, meaning that

sharing our thoughts and feelings

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helps us to process emotions better.

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I know we all probably intuitively

understand this, but it's really cool

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to see that Not only does taking care

of our physical health actually affect

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us, which of course, duh, we all knew

that, but also actually investing in

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our social relationships and taking care

of our social relationships will also

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help our health and happiness long term.

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I don't know if any of you guys have

played the sport of paddle or padel.

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I feel like it's just now

making its way to the states.

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And I know I have a few worldwide

listeners who have probably played it

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before, but we are really enjoying it.

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But in the states it's expensive.

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So it's two V two.

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it's almost like pickleball mixed with

squash, where you play off the wall.

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So there's more.

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Involved in playing, and it's always two

on two, so you have to have four people.

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And we just played to celebrate one

of my good friend's birthdays, and for

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all four of us, it was like 130, $140

an hour, or for an hour and a half for

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90 minutes, which is pretty expensive.

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But the way that I was looking at it,

I was researching for this episode

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probably a few days before, And as soon

as I realized that we were going to

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have to be spending so much money in

order to play a sport that we enjoyed,

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I started thinking back to researching

for this episode and thinking, okay,

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not only am I investing in my physical

health with this 130, $140, I'm also

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investing in these social relationships

with these super good friends of ours.

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And it just made me smile because I was

like, yes, this is freaking expensive

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for 90 minutes for a sport that.

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Is so fun.

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But I don't know, just, 30, $40 a person

is outrageous for 90 minutes when you're,

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when pickleball can be free, when tennis

can be free, when sand volleyball, beach

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volleyball can be free when all of these

other sports that we do can be free, but.

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Investing not only in our physical

health, but it also in my mind, was

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investing in these social relationships

because we all enjoy paddle and we all

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enjoy these novel movement patterns

that we're having to learn for paddle.

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But it just, it was a more recent example

where my mindset had to flip to be like,

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okay, it's not just , , $140 for my

physical health, but it's also investing

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in those quality relationships, this fun

time that we're all gonna have together.

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So while researching for this episode,

I also came across a more recent

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article that I thought was super cool.

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It talks about the difference between

small talk and riffing And how riffing

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is a way to create deeper social

connection quicker with strangers.

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the article was written by Dr.

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Erica Boothby and Dr.

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Maya Rose Milone.

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And the article is titled, you're

Probably Doing Small Talk Wrong,

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and it talks about the difference

between small talk and riffing.

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So what is riffing?

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Riffing is playful

collaborative conversation

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Where two people build on each other's

ideas and a creative imaginative

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world, there's a few pillars.

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It's usually playful, collaborative,

spontaneous, and imaginative compared

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to small talk where it's just facts.

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So a few examples for a

traditional small talk.

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You might say something like

nice weather we're having.

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Yeah, it's finally warming up.

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I'm glad winter is over.

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Me too.

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I hate being cold.

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Same here.

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Have a good day.

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So you're just stating facts.

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And facts.

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Don't create that emotional

connection with a stranger as much

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as something like riffing does.

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for the riffing version,

it might go like this.

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Nice weather we're having, right?

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I feel like I'm emerging from hibernation,

like some sort of confused bear ha.

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Speaking of bears.

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I bet they're all looking around

wait, where did all the snow go?

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I just went to sleep.

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Exactly.

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And now they're probably having

to update the Yelp reviews.

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Cave was great for winter,

napping, but the neighborhood

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has completely changed Two stars.

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Oh no.

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And all the other woodland creatures

are probably gentrifying their

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territory while they were asleep.

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So in this case you can

see the same initial.

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Phrase gets a different response, and

they're both creating an imaginative,

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creative world between two people.

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So they're playing off of each other,

they're being more imaginative.

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They're creating, they're playing make

believe, and these are just two strangers

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who are building that imaginative,

playful, creative world together, which

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creates that deeper emotional connection.

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So in another example, this one's

for work, but for traditional

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small talk, how's work going?

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Busy.

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Lots of meetings lately.

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That sounds exhausting.

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It is.

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I had three meetings yesterday.

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Wow.

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That's a lot.

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So you can see there's not

much emotional depth there.

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Where riffing will go.

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Something like this.

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How's work going?

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I'm basically a professional

meeting attendee.

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At this point.

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I should update my LinkedIn

to meeting enthusiast.

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Oh, you could start a

whole consulting business.

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We'll attend your meetings

so you don't have to genius.

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I'll call it proxy participation.

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My tagline could be, I'll nod thoughtfully

while you get actual work done, and you

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could have a different service tiers.

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Bronze package, basic

nodding, gold package.

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I'll ask one insightful question.

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Platinum, I'll even take notes

that make everyone else feel

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bad about their note taking.

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Stop.

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You're gonna make me accidentally

start a real business.

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So again, in this work scenario,

you can see how small talk, you're

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just stating facts, riffing, you're

starting to play off of each other,

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create this imaginative world.

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And I realized with this article that

a lot of physical therapists that

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I know, some of the best physical

therapists I know, and probably

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some of the best service providers

that you guys know, some of the best

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healthcare workers that you know.

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Use this as a strategy to build rapport

really quickly with their patients

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or with whoever they're serving.

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I know for me.

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: 00:16:33

I have to be able to build trust

with patients really quickly so that

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they trust me with their health.

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: 00:16:38

And typically I lean towards humor.

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: 00:16:40

I lean towards asking them about

their expertise, their day,

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: 00:16:44

their world, and joking with them

if I get that vibe from them.

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: 00:16:48

So it's almost a two-way street

where you both have to be willing

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: 00:16:51

to be creative and imaginative and

playful and humorous in order to

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: 00:16:55

successfully riff with each other.

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: 00:16:57

But Dr.

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: 00:16:59

Maya and Dr.

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: 00:16:59

Erica Who are both more social researchers

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: 00:17:01

have established this way of riffing

as a way to build those deeper

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: 00:17:05

social connections with strangers.

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: 00:17:06

And I thought it was super cool because

in this season of hosting and dinner

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: 00:17:10

parties and Friendsgiving, I thought

thinking of that might really help to

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: 00:17:16

allow people, me included, feel more

comfortable at certain parties where they

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: 00:17:20

might not know as many people because.

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: 00:17:22

It can be scary walking into a room

where your friend is hosting, but she has

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: 00:17:27

friends from other walks of life and other

groups that you might not be a part of.

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: 00:17:31

And leaning on this sort of way of

creating this playful, imaginative,

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: 00:17:36

creative alternative reality a little

bit for that brief moment can really

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: 00:17:41

help open up that relationship and create

that friendship a little bit quicker

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: 00:17:46

than something as simple as small talk.

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: 00:17:49

So why does riffing work immediately

creates a shared reality that only the two

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: 00:17:53

involved in the conversation know about.

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: 00:17:55

It builds intimacy through creative

collaboration, creating something

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: 00:17:59

new together in real time.

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: 00:18:00

Through words, through conversation.

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: 00:18:03

It can be tied back to

something like childhood play.

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: 00:18:05

When we're children, we don't

necessarily go up to someone

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: 00:18:08

and say, Hey, how's your day?

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: 00:18:09

Can I play with you?

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: 00:18:10

You just start playing and you

just start creating together.

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: 00:18:13

So riffing takes it back to that childhood

play and building relationships that way.

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: 00:18:18

There's also more emotional engagement

where rather than just exchanging

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: 00:18:21

facts, you're exchanging humor and

excitement, which form deeper bonds.

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: 00:18:25

So the authors argue that strong

human bonds form out of playful

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: 00:18:29

banter more so than just shared

similarities or a shared reality.

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: 00:18:34

I thought this was the perfect article to

include here, just because it kind of ties

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: 00:18:38

in with friendships and dinner parties

and hosting and this time of year where

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: 00:18:42

we're just talking to a lot of different

people and focusing on relationships.

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: 00:18:47

Not only the relationships that we have

depth to, but also the relationships

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: 00:18:51

where we are forced to meet someone and

understand where they came from and build

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: 00:18:56

that friendship a little bit quicker.

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: 00:18:57

And I feel like this article presented

a different way of doing that compared

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: 00:19:01

to just the small talk that we all

get a little bit nervous about.

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: 00:19:04

Anyways,

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: 00:19:05

so enough with the

research, enough with the.

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: 00:19:07

Importance of relationships.

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: 00:19:09

Let's get into some of my

Friendsgiving hosting tips and

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: 00:19:11

tricks, or just a dinner party.

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: 00:19:13

Again, I know I have a lot of

international listeners and some people

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: 00:19:17

might not know what a Friendsgiving is.

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: 00:19:18

I feel like that's

presented a lot on shows.

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: 00:19:20

I was just watching the summer, I

turned pretty and I think she said

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: 00:19:23

something about a Friendsgiving

and they were like, what?

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: 00:19:26

So a Friendsgiving is basically, I think

of it as like a girls get together where.

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: 00:19:30

One of my friends will host or I'll

host, and we'll just invite a lot

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: 00:19:33

of girlfriends together to hang out.

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: 00:19:34

It's usually potluck style where

everyone will bring a dish and

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: 00:19:37

you'll just chat, get together.

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: 00:19:39

Sometimes there's conversation

starters that we have.

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: 00:19:42

It's just like a really warm,

cozy, girly get together.

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: 00:19:46

So it can be a call to Friendsgiving,

but you can also just use these

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: 00:19:49

tips for a dinner party as well.

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: 00:19:51

To get a little emotional with it.

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: 00:19:53

Food has always been communal.

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: 00:19:55

One of my favorite parts of eating

is sharing conversations with others.

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: 00:20:01

And as a side note, I don't actually spend

money on food unless it is a communal.

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: 00:20:08

Time to eat.

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: 00:20:09

So if I'm not going to grab lunch with a

friend or go grab dinner with a friend or

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: 00:20:13

happy hour or have a date night with my

husband, I'm not spending money on food.

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: 00:20:17

I will delay my meal until I get

home so that I'm not spending

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: 00:20:20

money on food unless it's communal.

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: 00:20:22

It's just like a silly rule that I have.

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: 00:20:23

But I find food to be so communal

and that's just the way that my

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: 00:20:27

family was growing up too, and the

way that my husband's family is even

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: 00:20:30

more which has been so wonderful.

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: 00:20:32

They were always so good about family

dinners growing up, and I've been blessed

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: 00:20:35

to be brought into that when we were

dating back in high school, but then also

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: 00:20:39

now where I feel like food is so communal

and it's so beautiful to be able to share

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: 00:20:44

food from your childhood or food that

you made and you created with others.

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: 00:20:49

So a few tips for a general

Friendsgiving or dinner party.

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: 00:20:53

For setting the mood.

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: 00:20:55

I always like candles and I'm someone

that's super sensitive with scent, so

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: 00:21:00

I always recommend non-toxic candles

for those of your guests who might

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: 00:21:04

be sensitive to smells and aromas.

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: 00:21:07

And I also think something not

super strong, so not something super

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: 00:21:11

spiced or super pumpkin or super.

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: 00:21:14

Fall or winter I like a little

bit more subtle because I feel

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: 00:21:18

like it's not super overwhelming.

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: 00:21:19

Plus, with the smell of all that is

going to be cooked in the kitchen, it

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: 00:21:23

might just get a little bit overwhelming

to have a super fall spiced candle.

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: 00:21:28

So I say keep a fall adjacent

smell for the invite.

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: 00:21:32

I've done text invites.

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: 00:21:34

I've done Canva, like images

that I send over text.

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: 00:21:38

I like to make it accessible for

people where they can go back.

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: 00:21:40

Sometimes with some of those invites,

like paperless posts, I can't find the

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: 00:21:44

exact text that it's sent through, and so

I end up having to text the host to say,

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: 00:21:47

what time's this party, I totally forgot.

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: 00:21:49

So I always like to have a way

for the guests to refer back to

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: 00:21:55

what time, where the location,

address, what to bring, all of that.

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: 00:21:59

For the decor.

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: 00:21:59

This is something that gets me still

If you've listened to the pod for

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: 00:22:03

a long time, you know that I've

struggled with this for a while.

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: 00:22:06

I did an episode on this probably

last fall, but I hate waste and I

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: 00:22:10

hate spending money on things that

are just gonna be thrown away.

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: 00:22:13

So decor is really hard for me

because I know that most decor, most

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: 00:22:18

birthday party decor, most decor in

general is going to get thrown away.

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: 00:22:21

So I like to use decor that is usable.

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: 00:22:24

So something like fall squash

or fall fruits, fall veggies.

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: 00:22:28

Candles that I'll use later

on just for ambient lighting,

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: 00:22:31

because I love using candles.

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: 00:22:33

I like to have double bang

for my buck for decor because.

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: 00:22:37

I just hate waste.

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: 00:22:38

And that's something that I need to

get better at because I've tried to

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: 00:22:42

switch my mindset to be like, you are

creating an atmosphere for other people

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: 00:22:45

to enjoy, for other people, to build

social connection and relationships.

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: 00:22:48

And that's beautiful

and that is not waste.

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: 00:22:50

But if you're also like me in struggle,

sometimes I do like to look on

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: 00:22:54

Pinterest and just get ideas for decor

that can be utilized later and won't

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: 00:22:59

just get thrown away after the party.

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: 00:23:01

I've also been given like fall cloth

napkins, so I love the idea of decor

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: 00:23:06

that's washable in the laundry, or

that can be reused in some ways.

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: 00:23:12

So something as simple as fall napkins,

of course, fall colored plates,

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: 00:23:15

things like that can really help to

elevate the decor without being waste.

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: 00:23:20

So since I don't typically spend too much

money on the invite, sometimes I'll write

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: 00:23:24

like little notes to people for their

place setting or like a fancy name card if

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: 00:23:29

I don't have as much time to write a note.

447

: 00:23:31

But I love handwritten notes, and I

think that's really special to have

448

: 00:23:35

just a little handwritten note telling

the person why you're grateful for

449

: 00:23:38

them or something you love about them.

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: 00:23:40

For the meal.

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: 00:23:41

I do typically think like a potluck is

fun, or you can have people pitch in

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: 00:23:46

five or $10 to actually get it catered

if you'd like, if you didn't want to

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: 00:23:49

cook or if you didn't have a kitchen big

enough to cook everyone's meals, but.

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: 00:23:54

I like to have people sign up for

something like a protein, a carb, a

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: 00:23:58

veggie, a bread, a appetizer, a dip,

maybe a cocktail plates, silver or

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: 00:24:05

forks, all of those sorts of things.

457

: 00:24:07

And I think we've always done it over

text just to make it easy so people can

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: 00:24:11

see what other people are bringing and

think, oh, what of my dishes that I like

459

: 00:24:14

to cook, go with what they're bringing.

460

: 00:24:16

So that's the way we like to do it, but.

461

: 00:24:19

I do think having a variety and

actually spelling out that variety

462

: 00:24:23

for other people to understand.

463

: 00:24:25

That way you're not just stuck

with like bread and potatoes

464

: 00:24:28

and like pasta and super heavy

dishes, but you have a well-rounded

465

: 00:24:32

variety for everyone to enjoy.

466

: 00:24:34

And then lastly for the conversations,

I went to a Friendsgiving last

467

: 00:24:38

year where my friend had that game.

468

: 00:24:39

We're not really

strangers, friends version.

469

: 00:24:42

And that was super fun.

470

: 00:24:43

We all just picked a card and chatted

and it was just a way to break

471

: 00:24:46

the ice for friends of your friend

that you might not know as well.

472

: 00:24:49

So I thought that was a great idea.

473

: 00:24:51

You could also ask people different

conversation starters I've seen this

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: 00:24:55

for a wedding and I actually thought

it was a really good idea having people

475

: 00:24:58

submit a fun fact and then have everyone

guess who fun fact that is at the table.

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: 00:25:03

So I thought all of those were

great ideas, but I never like

477

: 00:25:06

to have it too structured.

478

: 00:25:07

But it is nice to have things to lean

on if things start to get a little

479

: 00:25:10

bit more flat or silent, where.

480

: 00:25:13

Little side conversations have

stopped and dulled a little bit,

481

: 00:25:16

and now it's time to get the whole

group involved in a conversation.

482

: 00:25:19

So this is a jam packed episode

of a variety of things, but it's

483

: 00:25:24

definitely kicking off this month of

November and this month of gratitude

484

: 00:25:28

and relationships and quality

relationships in a super fun way, I hope.

485

: 00:25:33

But I hope you learned

a lot from this episode.

486

: 00:25:35

Some fun things that you might not

typically think of as health and wellness,

487

: 00:25:38

but that are true health and wellness

because something like relationships

488

: 00:25:41

and more of the soft side of wellness

does heavily impact our overall health

489

: 00:25:46

and happiness for the rest of our lives.

490

: 00:25:47

So I hope you guys enjoyed this episode.

491

: 00:25:49

I hope you have a wonderful month

of gratitude and relationships

492

: 00:25:55

and come back to this episode.

493

: 00:25:57

If you ever feel guilty about.

494

: 00:25:59

Ditching the gym time for something like

a happy hour because it's those little

495

: 00:26:03

things that are more investments in your

longevity fund, but investments into

496

: 00:26:07

the relationship side of things versus

the physical fitness side of things.

497

: 00:26:11

So I hope you enjoyed this episode and

I'll see you guys again on the next

498

: 00:26:13

episode of Wellness Exists, the pod.