#1 Pilot | Prevention is better than cure! How to improve the NHS and OUR health

In this episode I put forward my suggestions on how to improve the NHS and also our overall health and fitness. I also answered some of your questions about running so thanks for sending them in!

I was massively outside my comfort zone talking to myself in-front of a camera so hopefully I came across half decent!

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Transcript

0:03

Hi everyone, thanks for tuning in. Welcome to the MSK Runner Podcast. My name's Harry Belt. I will be hosting this and bringing you some episodes once a week over the next few months and perhaps maybe even years. As the name suggests, I'll be talking a lot about musculoskeletal uh conditions, a lot about running, which I like to do in my spare time, and also like basically all things like health, fitness, nutrition, high rocks, weight training, and all sorts, you know, whatever it may be, whatever there is to talk about, we will talk about it. I'm gonna do a few episodes um, you know, talking myself, and then there'll be also a few where I'll get some guests on and we'll talk about their fitness journeys, which I find really inspiring. Um please, uh if you're watching on YouTube, like and subscribe. If you're listening on Spotify or Apple or whatever streaming service, then make sure you subscribe it, turn your notifications on so that you do not miss out on anything. And if you have any questions or if there's any topics you want me to talk about in future episodes, then just put something in the comments or send me a DM on Instagram and all the details will be in the description. So what we're gonna talk about today is the NHS, which is obviously a hugely important um resource that we all have. Um it's existed since just after World War II finished, um and it's still going. Not necessarily strong because there's a lot of issues with the NHS, you know, there's a lot of financial constraints and a lack of resources. So, you know, the NHS is massively like overstretched in terms of hospitals, um, you know, your doctor's surgeries and things like that. There's a lot of very good initiatives in place already, you know, designed to kind of like help improve everybody's health, but you're kind of up shit creek without a paddle in a lot of senses. Um, a few stats, because I've done some homework, so I'm not just chatting a load of um a load of rubbish. Um in 2024, 39% of patients who went to AE had to wait over four hours before they got seen to, which is a hell of a long time. Um, especially when you're obviously going to be in a load of pain or a load of distress or whatever it may be as to why you've gone there in the first place. Um obviously cancer is a massive, massive um issue that's affected probably all of us, whether it's been directly or indirectly. But uh the NHS target waiting time for cancer patients to be treated is 62 days. And in 2024, only 69% of cancer patients were treated within that target time, you know. So another like 31% of cancer patients not being treated within that target 62-day waiting time, which is you know far too big, and that number needs to come drastically down, and that can be down to a lot of factors, including like a lack of resources, you know, or a lack of available staff and things like that. Um, but then another huge, huge problem in our country, particularly and especially Western, but certainly in our country, is obesity. So last year, 2025, 30% of adults age 16 plus are obese, and 66% are either overweight or obese. Now, obesity is a massive problem. Um, obviously, if your weight and your body fat percentage and visceral fat is too high, then that can have a knock-on effect and lead to various health conditions, um, lots of conditions, so it could cause, you know, like heart disease, um, whether that's like angina or heart attack or um cardiac arrest or high blood pressure, you know, all of those things can be caused by um obesity. Um, you know, things like joint problems, you know, arthritis that can be caused by obesity, you know, with basically like um too much weight, too much body fat causing too much strain and pressure on your joints, and it can only take uh so much of it. Um, yeah, so it can lead to a lot of um other conditions, you know, type 2 diabetes is like a big one as well, that has a big link with obesity. Um, on also just kind of like um not having a very good uh diet, you know, poor nutrition and also um a sedentary lifestyle as well. So basically like not being physically active enough uh can lead to you know lots of health conditions, including obesity and all the other ones that that can stem out to as well. Um we talk about I mentioned earlier, costs uh to the NHS. So last year, uh diabetes cost the NHS 10 billion pounds per year, obesity costs the NHS six and a half billion pounds per year, and musculoskeletal conditions, so that could be like lower back pain, sciatica, things like that. That costs the NHS 4.76 billion pounds a year. So we're talking like a ton, an astronomical amount of money, you know, enough money to buy a football club these days. Um, so that gives you an idea of you know a lot of the reason why the NHS is pretty um financially strained because they're spending a ton of money on lots of health conditions. Um there's not really a lot we can do ourselves um in terms of how the NHS gets funded. That's you know, down to the guys in number 10 who make those decisions. Nothing we can do about that. Um, but what we can do is um we we can improve our own health ourselves and help other people improve their health and fitness and lifestyles because you know the problem is that kind of like every pe you know, people these days are living a lot longer, you know, life expectancy now is a lot higher than it was 20, 30, 40 years ago. Um, but then you know, the resources as I touched on earlier are really stretched, you know, so it's very hard even to just get an appointment with your GP. I mean, I you know, I have asthma, for example, you know, and I have an asthma review with my GP every year. And I remember, I think about three or four years ago, um, got the appointment booked, and they were basically like, oh, it's going to be done over the telephone. And I'm kind of like, well, how can my GP assess my asthma over the telephone? But as strange as it is, um, that's kind of the world we live in. Lots of um appointments are done remotely um because of the, you know, like I say, lack of resources. But you know, a lot of these um like health conditions that's a massive issue in our country. Um, a lot of people kind of wait for things to happen and then do something about it sort of reactive. So somebody might get told, you know, um, you know, your BMI is 3540 or whatever it may be. For example, you know, your class is obese, and then it's like, oh, okay, you need to do something about this. But I like to think that prevention is better than cure. So no matter how healthy or fit you think you may be, you know, it's very important that we um, you know, live active, healthy lifestyles now so that it massively reduces the likelihood of developing those ill health conditions that I've touched on earlier, you know, obesity, diabetes, MSK, you know, plus X, Y, and Z, etc., etc. Um I think, you know, um, how can we then ease the burden on the NHS? And the best way to do that is by looking after ourselves, looking after each other. I think like, you know, health outweighs wealth, and I think it's a it's a case of prioritizing. So every single person's number one priority should be your own health, because without your own health, you won't be able to look after your family, you won't be able to do stuff that you enjoy doing, you won't be able to go to work, you know, it can lead to a load of problems. So the number one thing you can do for yourself, the best way to help yourself is to look after your own health. How can we do that? Well, it's um not as difficult as you might think, to be honest. I mean, I think um first step is basically to move more. You know, if you have um a sedentary lifestyle, you know, whether you've got like an office job or whether you like to spend all day, every day, most evenings, you know, sat on the sofa watching TV, you know, nothing wrong with that. I'm not saying don't do that, but um not at the expense of like looking after your health and moving about. So even if you just do half an hour of physical activity or exercise per day, it's better than nothing. And it's definitely it would definitely like make you a lot more healthier, improve your physical health, and also improve your mental health. Now, even if that just means like going for a walk for half an hour, you know, whether it's before work, after work, or during your lunch break, then go outside and go for a walk for half an hour. There's all sorts of things you can do. You can go cycling, you can go to the gym, you can go swimming, you can do a fitness class. Even in your own living room, you can put YouTube up on your TV and you can do like a 30-minute Pilates or yoga or hit class. You know, so there's lots of resources out there. Um, you know, and you don't have to have loads of money. So obviously you've got to like, you know, gym memberships, for example, or going swimming costs money, but there are ways you can do it uh for free, such as as I've touched on earlier, going for a walk, going for a run, or like putting a class on YouTube on your living room TV and just doing half an hour's worth of exercise there. Um, and then yeah, if you just do that, it'll make you feel a lot better both physically and mentally. I think um a lot of this is linked to um, you know, motivation, I think, because a lot of people expect overnight results, and when they don't see overnight results, they're thinking, what's the point in doing this? Some I'm not gonna be I'm not gonna bother. But like at the end of the day, um everything is a journey and not a destination. So in terms of like your health and your fitness, it's a case of setting yourself some smart goals, you know, so specific goals that are measurable, achievable, realistic, and you've got the time uh to do them, you know, nothing has to be like complicated. It can all be like very simple. But if you say, for example, yeah, I'm going to um on a Monday, I'm gonna go for a walk for half an hour. On a Tuesday, I'm gonna do a Pilates session in the living room or at the local community centre, wherever it may be, you know, and then just something along all the days of the week. I think half an hour per day, which is 1% of your day, by the way, I think is a very achievable goal, regardless of who you are, how busy you are, how many commitments you have, you've still got another 23 and a half plus hours to do everything that you need to do, you know, with family, work, and other commitments. So I do think like those things I've just suggested is nothing like revolutionary, it's very simple, really. And I think you know, the key is is just like get giving yourself a routine, um and then that leads to habits, and then you just carry on and carry on and carry on. Um, so like like I say, just like even if you write it down in your diary or a piece of paper or your notes on your phone or something, you know, just set yourself a target to achieve each day. And then as you do that more and more and more, you you know, your motivation like stays high, and then you start seeing results like you know, it could be like, oh, I'm not feeling as out of breath when I walk up the stairs anymore, or you know, um, this t-shirt feels a bit looser on me now, or I just feel much better about myself mentally. Lots of little things are all different, we all have different goals and different motivations. But I think if you set yourself uh realistic goals, then you're on to a winner, really. And then, you know, if you can do that with somebody else too, then even better because you hold yourselves um accountable. So um, you know, say if you go to the gym with a friend, you know, if you wake up in the morning and think, Oh, I can't really be bothered today, because you know, we all we all do feel like that sometimes we feel like we can't be bothered, but then you'll be like, oh, well, you know, I'm meeting up with my friend here, like I'd better go and meet them, you know, and then you just hold each other accountable and then you know, both motivate each other, spur each other on, and then like I say, you are much more likely to achieve your goals and a lot less likely to develop health conditions uh later on in life and further down the line. Um, so that you know, with that, then you're less likely to need to go to hospital, you're less likely to go and need to book an appointment with your GP. And then that eases the pressure and burden on the NHS and of course on yourself too. So it's like a win-win situation. Um, I think like my other suggestions, kind of outside of you know, my control and your control, I think like making facilities um and sessions more accessible uh to people. So, you know, you might have people um who live in rural areas who struggle to travel. Um, maybe they don't have a car, there's there's a lack of public transport and things like that. So I think some way of making uh facilities more accessible, whether that's like in you know, councils and governments increasing public transport into rural areas um or like minibus services, things like that, you know, just to like bring people to the facilities in the first place, because that's like the biggest step, I think. And also making like sessions um more accessible as well. I think like you know, fitness classes, um, you know, the gym swimming sessions as well, you know, they are like uh suited to like all fitness levels and all ability levels. Obviously, like people have different preferences. So, you know, some people, for example, might find the gym really daunting, really intimidating, which is completely normal. So, you know, why not you know do a class or go for a swim instead, or vice versa. You know, there's always like something for everyone. And I think as well, making sessions kind of like more um specified, you know, to make it more targeted to a certain demographic as well. Um I think you know, big example is like actually uh this morning, you know, the the day of recording this, um, for the first time at um Selby Leisure Center, uh, we launched a pedal in for Parkinson's uh session. Um so basically, as the name suggests, it's targeted at like people who are who have Parkinson's, um, not just them, but like anyone who has carers as well, so they can come and uh do like a spin class uh with myself. Um where basically like they're just like keep the legs moving, you know, stay sat down in the bikes, but moving their legs fast, listening to 60s music, which is what they requested, and it and it went down the tree for them. But you know, the idea is that like um, you know, the whole peddling for Parkinson's is actually there's been big studies on it over the last decade or so all over the world, and it is scientifically proven to reduce um people's Parkinson symptoms by around 35%. Um, not only that, you know, that just like makes the day-to-day living, you know, slightly easier, but then also you've got like that social aspect of it as well, the social element to it, and you know, it gets people out of the house, it gives people that structure and gives them that sense of achievement by the end of it. So that's just an example of how different sessions can be targeted to um, you know, certain people or different demographics. Um, and I think those things are pretty inspiring, to be honest with you, and like really good initiatives to have. So I think the more of those that we have available, you know, around wherever you live, you know, the better. Um one thing I've noticed actually in, you know, like when I was like a kid, for example, you know, every village had like a sort of like a mini GP surgery, if you like. Um, and I would say like a lot of them over the la certainly over the last sort of five to ten years have closed down now, and that can be quite a problem because as I've touched on earlier, you know, people living in villages in rural areas who might not have access to transport, suddenly it's like becomes very difficult for them to, you know, uh get transport to their nearest GP surgery in the local town. So I think having like your village GP surgeries are absolutely essential, really, to make it more accessible, also like reduce um the strain on your you know town centre GP surgeries as well, just have it all like sort of spread out across you know all your local villages. I think that's really important. Again, you just have that community aspect as well. Um, and I think it's a massive shame. And you know, I would be inclined to ask local MP, whoever that may be, like, you know, what's the crack? You know, why are these shutting down? Don't tell me that it's not financially viable or there's not a big enough demand for it because there absolutely is, you know, there's lots and lots of people living with health conditions, and you know, it would be in everybody's best interest, in my opinion, to have you know bring the surgeries to the people rather than the people have to go to the surgeries. It makes every bit of sense for me. And, you know, even though I touched on earlier on in the episode about you know how you know certain medical conditions are costing the NHS billions of pounds a year, you know, I can tell you now that it would be a lot cheaper to build and open a GP surgery in local villages, make it more accessible for people. Um, and then like I say, you know, if we improve our health, we're less likely to need it anyway, but it's better to have it. So yeah, I think you you know, having those GP surgeries reopening villages is a no-brainer, and it would make everybody's lives a lot easier, and it would reduce waiting times and it would reduce the pressure on the NHS. So yeah, that's um that's my thought on that one. Um, and then going back to the sort of um prevention is better than cure um motto that I've that I like to say. I think like educating early doors is really, really important. So I think like whether that's in like local community centres or in primary schools, secondary schools, places like that, I think just educating both parents and children, you know, on you know, just like basic nutrition, for example, you know, kind of like foods that are good for you, um, you know, and what we all should be eating uh in order to become healthier, but not just the nutrition side of it, but also the physical activity side of it as well, you know. So, you know, make PE lessons like every single day of the week, Monday to Friday, you know, make it mandatory, you know, so you know, no fake sick notes or anything like that to get out of PE, like a lot of people certainly did when I went to school. I just think like promoting that um promoting that active lifestyle and healthy lifestyle through your physical activity and your nutrition, you know, looking at children, you know, what that means, it promotes like good behaviours and good habits for when they grow older and leave school and you know go into adulthood, you know, and have that exercise as part of their daily routine as well. Um, I think that's like really important. And I think that needs to be like drilled into people, you know, early doors, really, and then that just makes people less likely in the longer term, as I touched on earlier, to um develop health conditions and all of that as a whole will massively reduce the strain on the NHS, reduce the financial burden. Everyone's a winner, and you know, as a nation, we become a lot healthier. I know, like obviously, like nothing is ever simple, but that is kind of the gist of what I think could be done to improve the NHS and improve everything for everybody, whether that's myself, whether that's to you, your family, whoever it may be. Um, you know, what I really like is like one of my uh one of my close friends, you know, he's married and they have two kids together. And, you know, pretty much like every single weekend, you know, they're doing something like, you know, exercise physical activity related with their two kids. You know, they often take them to like a junior park run on a Sunday morning, for example. And I just think that's really, really good because you you're out and you're doing something together as a family, and you know, you're promoting a more active, healthier lifestyle. So you're kind of killing two birds with one stone there, and I love that. So I think like um, you know, that's certainly what I would do. If I have if I ever have kids of my own. But I just think, yeah, there's lots of things out there for people to access. I will touch on parkrun, for example, because there's lots of parkruns um all over the place every Saturday morning at nine o'clock, and then you've got your junior park runs on a Sunday morning. This isn't like a sales pitch, by the way, but I've done parkrun quite a few times myself. And I think they're absolutely brilliant. Yeah, they're completely free uh to take part in. Um all you have to do is get yourself there. Um, but it's like a very friendly, like non-intimidating atmosphere. Um, and there's people of all fitness levels. You've got some like super fit people who are insane and they they'll run a 5k in like sub-16 minutes, for example. You've got, you know, you know, all the way, you know, some people like walk the 5k, you know, um, or just get themselves out and about moving. And you know, again, like it improves your physical health, it improves your mental health, it improves your confidence. And that accessibility barrier that I touched on earlier, well, it's literally free of charge. All you have to do is put on a pair of trainers or a pair of you know, comfortable shoes, and and away you go, you know, and starts at nine o'clock and then you've got you do it, and then you've got the rest of your day to enjoy yourself. So yeah, I think um things we need more of things like that, you know, not just parkrun, but just like more kind of um events or sessions that are kind of like more accessible and you know, either free of charge or low cost, you know, just make them accessible for the people, and then like I say, that promotes good behaviours and good habits. So that's kind of um I'm pr I think I'm pretty much finished here in terms of like how I would improve um not just the NHS but also like people's lifestyles and habits in general, kind of in a nutshell. Um, what I am going to talk about in a future episode, maybe even the next one, is uh something that has become really popular, particularly over the last year or two, is fat loss injections. And um let's just say I'm not a fan of them at all, and I'm going to talk about that in much more depth um in a future episode. So um what I'm going to do now, so earlier in the week, um I'll pop something on my Instagram stories. Basically, if anyone has any questions, um then fire away and um and then I'll answer them. So um I'm just gonna like um get my phone out and just I've definitely screenshot them. Um and I have found them, so that's all good. So just pop my phone there and I'll just um read the questions out. So yeah, thank you very much for your questions. And like I say, um if you do have a question that you want that you want me to answer or a topic that you want me to talk about, um, or if there's a certain guest that you want me to have on, then just um send me a DM on Instagram and I will or comment below, whether you're on YouTube, Spotify, Apple, and I will do my very best to answer it or get a certain guest on. Um sorry them out now. I've got a few. So um got a question from the mate, Ryan Hill. Uh Ryan, thanks for your question. Get well soon, pal. Hope to see you again soon on the gym floor. Um, nutrition pre-and-post-run, what are the best strategies? That is a very good question. Um a lot of it in my experience has been kind of like trial and error, you know, kind of see what works for you and see what doesn't work for you, and there's no like one size fits all answer. Um, you know, obviously, like lots of people have different dietary requirements, for example, you know, where you can't eat certain foods. So I can only re-talk from um my own experience. Um so, in terms of like a pre-run, it depends really what time of the day I'm going for a run at. So if I was to go for a run at say half six, seven o'clock in the morning, I'll actually just like not eat, I'll just go for a run as soon as I get out of bed. Um, because I would typically eat about two hours before I go for a run. I'm certainly not going to get up at like 4:35 a.m. to eat something before I then go for a run uh two hours later. But what I would do the previous evening is like eat a meal that's like high in carbohydrates, so it's something you'll probably heard of a term called carb loading. Um, so if I'm carb loading, like typically I will either eat pasta or rice, but mainly pasta, and I'll have it with like, you know, either like chicken or turkey or like a bolognese or something like that. Um but then if I'm saying for example, um I'm doing a marathon, um, which might come as a shock to some of you, but yeah, say if I've entered a marathon um race day, so the like I say, I'll carbload for about three days before race day for a marathon, and I'll eat what I've just touched on earlier. Um, but then on the morning of a marathon, so marathons that I've done typically start anywhere between sort of 9, 10 a.m. So at around like sort of seven, half seven in the morning, I'll eat like typically like a bowl of porridge and a banana, you know, just like enough to give you um those carbohydrates so you get that slow release in energy throughout your body, but and also like not too much food that I'm gonna be still feeling bloated on the start line, which is the last thing I want. So, yeah, that's what I would eat pre-race. Now, I know you've not asked about this, but during the race, um if I was to run anything a marathon or above, like I would have some uh electrolyte gels on me, um, just because like basically give you like quick releasing carbohydrates because they've got sugar in. Um when I did like um an ultra marathon last year, I actually had like jelly babies on me, you know, for that same reason, but also to just like get something solid down me rather than just having liquids because there's only so many um gels that I can take without uh being sick of them. Um so that's what I do. And then post-race or post-run, um yeah, I want to get like protein in there. So um typically as soon as I possibly can, I'll have like a whey protein shake. Um, you know, just like one or two scoops, depending on how much protein I want to get into me. Um what I typically do, I'll buy like a one kilogram tub of whey protein at a time, because what I've done before in the past actually is I've bought like a two and a half kilogram tub, but then I've got bored of the flavour, but then I'm stuck with it for a while. So yeah, um, you know, typically like I'll have like a chocolate mint flavour, but also I like strawberry flavour and cookies and cream flavour, and um, you know, I kind of just like rotate between them. Um, or if you, you know, for whatever reason you don't have whey protein powder, even um even some chockey milk uh would be good, but obviously like not too much if you listen in Alex. Um, but then like obviously you want to get food in you as well, so you know, you need to get protein for growth and repair of your muscles, which is a basic um function of that. You also want to get carbs in as well because you need to replenish the uh glycogen stores um in your muscles, uh, which will have been depleted like during your run. Um so yeah, something like um chicken and rice, or again, like any meat with pasta is good. Um at the end of the day, just whatever you enjoy eating, really. It doesn't have to be anything boring or bland. Um, but if I've uh if I've run a marathon, for example, then I want to treat myself so like typically I'll have like a pizza or a Chinese, which I know is like poor advice on the in the context of nutrition, but at the end of the day, I am human. And if I've just like done a race and got a medal around my neck, then that's what I'm gonna do. And um goes about saying I'll have a pint of Guinness as well. Um not after the training runs, but just after I've done like a race, because you know what, why not? So just for your question, Ryan. Um next question is from Mira, who I know from the gym. So thanks for your question. Um, in your experience, what is the most common mistake runners make that leads to injuries? Um and again, another very good question, very relative, um, sorry, relevant and relatable as well. Um so yeah, I um when I first started running like quite a few years ago, I would typically do like 5K's and the odd 10k here and there. Um I always used to get what would be known as runner's knee. Um, and it's very common amongst runners, as you can probably tell. But yeah, um, I think a lot of mistakes that runners make, and certainly mistakes that I made um when I first started running, is a lack of uh resistance training and strength and conditioning training. Um obviously, like when you're running, you know, you need to strengthen all the muscles in your legs. You've you know you've got your quads and your hamstrings absolutely vital for strengthening them. You know, you need to strengthen around your knees, you need to strengthen around your hips and your calves as well, and also your glutes as well. I think a a massively common thing, actually, common cause of injuries, including runner's knee and plantar fasciitis, um, is actually caused by weak glutes. So, you know, training your glutes is really important. Uh so doing exercises such as like hip thrusts, um, glute bridges, um, you know, kickbacks on the cable machine, for example, hip abductions, um, you know, are all good examples of exercises that you can do, you know, in the gym or even like at home with a resistance band uh to strengthen your glutes. Um, that basically means that like um there's less strain um on your feet, on your heels, which would then you know reduce the likelihood of developing plantar fasceitis, but also it means that like um, you know, your femur, you know, attaching onto your knee, it's not gonna sort of like rub the wrong way, which is what in essence causes runner's knee. So I think like um, yeah, the biggest mistake is definitely, I would say, a lack of strength and conditioning training. So, you know, when I when I do my training program, um typically in a week, I'll go for a run three or four days a week, and then I will do two gym sessions a week that's purely like strength and conditioning. So I'll work on strengthening my legs in one session, and I'll also work on strengthening my core as well. Strengthening your core is really important for runners because that means that when you do um again, I'll I'll touch on a marathon, but it could even be a 10k or whatever, as you get towards the end of the race, naturally your body will start to fatigue. If you've got like a really weak core, then it'll affect your posture, and you know, you'll start sort of like um you know, mine's gone completely blank, um, shrugging your shoulders like this, and then basically like you're slouching, and then it you know, it has the impact, puts too much weight on your knees and your ankles, and then you just get injured. So um yeah, I think I explained that right, but my mind did just go completely blank there for a second. But yeah, if you've got like a strong core, then as you fatigue during the the latter stages of a run or an event, then you know, naturally your posture is going to be a lot more like taller and neutral, you know, chest lifted, shoulders back, more natural, and then it's a lot less um strain on your knees, your hips, and your ankles. So, yeah, I think definitely a lack of resistance training, particularly glutes and core muscles, is probably the biggest mistake that runners make, and definitely in my experience as well. Really good question. Thank you for that. Um, gonna answer one more question, which is from Nick. Uh, the question he asks is why do Arsenal love being bottle jobs? And politely, Nick, I'm not gonna answer that question um because you're a Liverpool fan, but what I might do is wait until the end of May and then I might get back to you on that one. And hopefully the answer will be what are you talking about? So um, yeah, thank you for the questions. As I touched on earlier, if you do have a question or a topic that you'd like me to talk about, then comment below or send me a DM on Instagram. I will do my very best to um get them in. Um, just a final one. If anybody would like to sponsor the podcast or sponsor an episode in the future, then like I say, please do get in touch. Um, a great opportunity for you to like promote yourself or promote your business, you know, whether you own a gym, whether you own some kind of supplement brand or gym clothing brand, or dare I say, if you own a farm shop, you know, I'll get it out there for you. So yeah, get in touch with me if you would like to sponsor the pod and we'll do great things together. Um, and then last but not least, uh, thank you so much uh for tuning in, listening and watching. Really appreciate it. Um this is like the first time I've ever kind of like talked to myself in front of a camera, which feels really weird because I'm used to talking to people, but hopefully this comes across all right for you. Um if you're watching on YouTube, please like the channel. Uh like the video, subscribe to the channel, put click on the bell next to that button so that you get notified of a new episode. If you're listening on Spotify, Apple, or whatever other streaming service, then yeah, please again like, subscribe, set your notifications on, and share it with uh share it with people as well who you think might uh benefit from this. Um, like I say, we're gonna cover all sorts of topics over the next few months. Um I'm also gonna get some really good guests on um as well. And you know, I've got a few people in mind who I find really inspiring, so I'm sure you will too. Um it's Friday night now, um, it's bang on six o'clock now as I'm recording this, so I'm gonna grab a beer and I hope you enjoyed the episode. Enjoy your weekend, and I'll see you next time. Thank you.