Heart Attack Starts in Bed: Snoring, Brain Damage & Bedroom Hacks | Dr. Manvir | FO419 Raj Shamani

37:34that's one

37:50see it's me like of course it's me like that in the age of 30-40 minutes should be able to do something. The second thing is, but now what happens is that 30-40 minutes in the morning and in the morning, but the whole day we are sitting, that is also not good. So, now you can see that as much activity as you can, take your water, put your plate, do something. So, movement is good. The movement is better, but then that is that increased activity. there is the general consumption of tea, coffee any stimulants, alcohol smoking, all of them are cutthroat, these are stimulants so stimulants means that you will be able to burn so if you take a lot of bedtime to take a lot of time, then you will be able to cut off.

38:42So coffee is 12 or 1 hour to be here so many people are shocked because coffee half life is 6-8 hours It means that someone will stay 7-8 hours, 9 hours. But see, this is quite complex because many people will meet you and in your experience that I will sleep in coffee at night. But I told you that something will do something in maintenance, but let's go, sleep comes. I think it all depends upon your receptors, who are acting. But those who are tired of the time, they will tell them to avoid. Alcohol is the same. We know that sleep onset is on maintenance. in the less quantity of alcohol 2 hours I'm not going into the definition less is like we can spend a whole hour 2 hours talking about what is the recommended dose for people when I tell them the dose you don't have to drink what you are saying then the same thing is smoking so I think and then the last is I think it's your bedroom so there are 2-3 things in the bedroom of course which we scientifically specifically we know that it should be dark, it should be a sound, and a light, and temperature.

39:55So if we keep this 4-5 things, average human being should be able to maintain a good sleep. How much temperature should be? So this temperature again, which the US or European studies say, they say 18-19, but I think the basic bias is fine. But see, having said that, we are a country, temperatures are very high in most parts of the country and air conditioning is not a big thing so already there's quite a big hassle about this so we have to keep that in mind sleep is an issue with a lot of people the TV in the bedroom is a big problem so some people are keeping the TV on and sleeping and watching so that people have asked and research is there that what does this do?

40:44So any form of light, flickering light or a constant light of a certain lux will interfere with your melatonin. Release not to be able to release. A little bit of light. No, the night lamp types on a little zero types is fine. But TV light will be more. Phone light, TV light and normal light. So this will come to you. But we are talking about the hormone which we need and melatonin is not only a sleep hormone. It is supposed to be a youth hormone, anti-aging hormone, lots of other things. So, it will not come to the peak. Then, the quality of sleep will grow. Instant sleep, if we need to do it, what should we do?

41:26No. What technique is it? Yes. If you want to see a normal phenomenon, then we know that 10-15 minutes in fact, should be in the same time. Those who are getting instant sleep, what they say, a lot of my patients say, that's still keeping the body. I'm still talking and the person's gone to sleep. So there are two reasons that you are actually in a very severe sleep deprivation state. The body is just trying to catch up. Or secondly is that disorder that I told you that the wake hormone is very low they keep the body as they keep the body. Within a few seconds they are sleeping. I can sleep within a few seconds.

42:05It's a problem. Sleep deprivation. So that tells you that is one of the clues that I am sleep deprived the other clue is that if you are allowed to sleep in will you sleep in in the day time like on a weekend time can you sleep long so that's another thing sometimes I can say now I can think from the focus state so that's what I'm saying this is not a disorder normally we would say that before a few years ago but now we know that the lifestyle has been like the body is just kind of so if you want to increase the day the people are cutting the night if we have 24 hours then we have 8 hours 7 hours to sleep but now I have to say that I have not done work my social life, so what will I cut?

42:52sleep cut that's worse tell me what happens to those entrepreneurs and CEOs who? who are 4 hours what do they do in your research in your case study in your experience so I have seen so I have seen that many youngsters say that the heart rate is growing so a lot of people are coming with this high heart rate hustlers heavy I think they are just too stimulated so see heart rate 90-100 time is not a very good thing and they are coming themselves they are coming with their watches and saying that my heart rate is going to be more so I tell them heart is a muscle it's like it's a whole day long you keep lifting weights the muscle will give way so the muscle tells you that I'm getting tired so it will not let you pick it up or whatever you want to the heart when it gets tired what will it do people are all very intelligent these days nice I like it no no so this is a concept in medicine now which we have evolved into a different kind of medicine.

44:11So, before it was like which actually parenting was the same. Instructional. You can do this. You tell me, do it. You go to bed and eat. But now that doesn't work. Now what? Now it's shared decision making. So, in my practice, this is what I have evolved and learned that I give them the facts because now, like parenting, think people want the facts. If I do this, X, Y, Z why should I do? What will happen if I don't do? So I have models that I show them that if you don't sleep, why don't you? Let's discuss it. I have a whiteboard, a marker, draw. Because people are very bright. They come so I ask them that you have knowledge that you have here.

44:58They already know this much. So there's no point. They come and tell you that I have 10 tips for sleep hygiene that I did. I don't know. So obviously then I'm not going to tell them but we go over them briefly about their intake and activity etc. Now people are going to the gym at 10 o 'clock at night. What do they do? I agree it's their work. They come. Then they say the same thing like you are asking if I don't sleep then I socialize. Now they say I don't do exercise. Don't do exercise is bad for the health. But what can we do? So it will stimulate you. then you be so we have this now that again that is my life but accept

45:44except i will relax and deep breathing god okay let's talk about quality of sleep now we have said that first was sleep duration before we talked about little hacks if it wasn't then take acceptance that I have little sleep whatever don't get addicted to AIDS that I really like that the association was not going to do how do you improve quality then quality I have metric track 3 1 REM 1 Deep Sleep and 1 Deep Sleep Slow Wave Sleep Deep Sleep and Slow Wave same Okay, slow-wave sleep and deep sleep is the same. Same, same. Okay. So, there are two main things. So, we saw that for quality, a slow-wave sleep or a deep sleep and a REM sleep.

46:40It is the importance of both of these because of memory, emotional processing. Actually, Matthew Walker talks about this REM sleep being like an emotional bandit. That our daily things are linked to the brain. we have to soften it and smooth it. There are almost similar things that we have seen. If we can see that the sleep will come. If we can do that, the sleep will be good. The activity has seen that it is a good way to help deep sleep. If it is so much activity, it will be better deep sleep. I had a patient who is 75, I don't know, 80. he's doing 15 ,000 steps 17 ,000 steps and he's not sleeping so I think when we take this we have to just go within whatever general I'm talking about adults so yes, as we are active the quota of deep sleep in fact, one thing is that those people are saying whether it's women or men, who are just sitting and not being able to sleep, it's a little activity and other thing is all those stimulants unka thoda dihan rakhengye na to deep sleep improve ho jayegi and REM bhi improve ho jayegi but these sleep sounds joe hath hai does it work?

48:03it will probably work because they so basically what happens is the sleep is generated by the brain and there are some centers all around which are a cutthar work, shut down it's like an orchestra kind of going on so the sound of that particular frequency will start making all those centers vibrate to the same level or activate to the same level and enhance slow waves. Wow. So, what you're saying is that some people are saying that if we have enhanced it, then we can reduce the duration. But if I sleep sound use کر so so it be is it addictive see it is no today I'm just talking about today sleep music use so before they here to going sleep music specific big playlist people use and if my brain waves attach same level frequency attach can be possibly to it noise.

49:14They get used to it. But there is a certain time those children I know, I've seen also in my grandkids that they've kind of grown over it. It's not like a big addiction. Adults also will go over it. But I think would I use the word addiction? So we may not. It's just like a gadget or a tool which is enhancing your deep sleep. So addiction, the word usually has a negative connotation. and why is it because it has other issues with it that your dopamine is getting secreted you want more of it it's producing some side effects in your body so with something like this if it doesn't work and I would rather that it doesn't work rather than trying to get something else to do then it would work for people you would call it ritual then addiction it's my sleep ritual yeah you've got those rituals what people are doing protocols Protocols.

50:11Protocol is a word which women made it famous. Okay. Is there something harm with sleep sounds? Do you think that now we haven't done any research on this, but over the long years? So I think mode of delivery will happen. So I'm not sure that wearing headphones, like this is clear that if you're keeping headphones in your ears for too long and those earbuds, etc. They can damage your internal canals. So, you know, because you can't kind of sleep with it something in your ears. So that's not right. constantly what is the frequency, intensity all that will come into play but if it is like in the environment in a very soft then I don't foresee anything going wrong.

50:50Do you think dreams is something important? So dreams obviously is something important. So we can talk on the scientific knowledge about dreams that I can. Tell me. We have made such a way that when nature has made it, if our dream will come our muscles are like as if they are paralyzed, that we can't move in the REM. Okay. So it is the concept of active brain in a paralyzed body. So there's some information that comes from our brain, from our muscles' centers, that we don't move in the way. Or sometimes it can be a twitch, went to panic. But like, a part of this, we have to show protective and then we'll get down to a plan— imagine that you're kind of my problems aren't wanna include a명이

52:02punch in that usko hospital jana pada ek insan whether they like store which are really true stories woopne bed se khud gherke he got a subdural hematoma ek to aysay karke usne wife ka itni jor se gala pakda he thought it's a tiger to she almost choked her to ye case to is ko bolte hai ke dream enactment bolte hai but simple shabdo mein acting out the dream Why was that this? The protective mechanism in the REM was gone. Youlogue, asked for the experience. In their experience, you advised ourselves. So what has happened in my brain? Yes.. You will have all the things specially caused. You will появgelعل some people to solve this problem..

52:53Many people come for whom I thought... So algo that me is standing right away and someoneenesoro emotionally, So, those are all things which must we do.. You can eventually be baptized aside. but imagine that you have an action so you have to run I get it but why is it because that the control of our body was that we will not move it was gone and this is condition this is this is RBD what do you say R because REM sleep behavior B behavior and D disorder disorder so now this is quite a bit before people so what we have so

53:40this is why

53:47this is an acute

53:56intoxication drone ka bat. To aarga taur ya older age mein hota hai. Okay. To us mein karen alag hai kuch younger wale age mein kal hai but kisi bhi age mein ho jata hai. To ab yeh dekha gya hai ke agar yeh ho raha hai to ek tarah ka yeh marker hai ke shayid aagilye 10-15-20 saal mein koi brain mein ki neuro regenerative condition haeigi. It's become like a marker. Alzheimer or dementia as a Parkinson's disease. Parkinson's but now you know this is a little extreme version but people have already told me that 60 % but 80 % true people have followed up we have more time if I had 10 years before so we have already done research but having said that there are some people who are like this I have recently seen a patient he has been having a 7 year but now But they have to be dangerous in their partner.

55:00So, they have to be un-intentionally. So, in this case, it is forensic in sleep medicine. It is forensic. It is like a law. I don't know what I have done. So, you can treat it? So, first of all, we have to prove diagnosis. We have to do something in the night. We have to see what is happening in the night. There are some milder forms. I have to tell you some major forms. بتائے. Milder میں صرف اٹھ کے بیٹھ گئے. جور سے چلا دیا. جور سے ہاتھ مارا. You know, kick کیا. So, those can be milder forms. Subtle forms. Can it be fixed? Yeah, it can be fixed. We have some medicines to suppress it. Okay. And then also we tell people just like you said, protect yourself and protect the partner.

55:48So, then they can frequency depend on it. If you have a six months

56:03is it better to sleep on the floor or on the bed for these people not for these people generally better neen ke liye better generally bed is okay but these people it's a little risky and the other thing we focus on these people is this concept of overall brain health that we have to work more on our work. We have to work more on our work. But we have to focus more on our work. If it's 6 months ago, it's dangerous. You don't know your partner when you come to your life. You feel like 6 months ago, nothing has happened. Look, you have to study in Mecca. It's a problem. So, like I said, there are some other reasons.

56:44There are acute alcoholic intoxication, heavy substance use and things like that so this is a thing that is broad heading under this is parasomnia this is another link but now I have some patients have told you that entities called sexsomnia so somnia again means a disorder to sleep. So they are performing certain acts which they have no recollection. While they are sleeping. And why is it? So this is, the sexomnia is a part or a type of non-REM parasomnia. That the brain is partly awake and partly asleep. But why? So you do certain so you can do any act or a task which you would do like an awake person but you are also sleeping and he under see go reason ho ta ki is it because of is it because of maybe I don't know unfulfilled desires to do certain things so us ko we have had to send me to psychologist but I think it's more the issue of sleep deprivation to kya ho raha ki when we go through these cycles I was telling you our transition bolte hai hum ki ek cycle se ya non rem se hum rem jate hai phir hum kabhi wake mein jate hai phir non rem raat par ye chalta So this shift is very smooth.

58:21I think this shift is very hard to get out of the way. You are partly awake, partly sleeping. Okay. Parasomenal sleep paralysis is what is? So sleep paralysis is like this. Sleep is a need. Paralysis is body is paralyzed.

58:41This sensation is that I want to do something. I want to say, I can't do anything. But it remains a little time for seconds to a minute. And then it will go. So how does this end happen? Sometimes you have to ask yourself. And sometimes you have to ask someone. The other thing is that sometimes it seems like people describe me

59:16My body is paralyzed. Some people say, but the description is that my body is paralyzed. So, it also comes, when we sleep, state shifts, it can come to the beginning, when we go to sleep. It can come to the beginning, when the state shifts, and it can come to early morning. But is it a problem? So, So, one thing is isolated sleep paralysis. This will come to young age. Just a lot of again, sleep state issues. The timings are very shifts, the durations are very low. So, this is the anxiety that has been very big. So, this will come to that time, like 19, 21, 22, and then it goes. With that, we call it isolated sleep paralysis.

1:00:04If someone has experienced it, nothing to worry. So, no problem is not. No problem is. this with if it starts to start that I have sleep attacks are going to be sleep attacks? this is what we have talked about that I have been talking about bed bed bed I have been talking about I have been talking about very many dreams and I have been talking about vivid dreams or basically increase sleep then it starts becoming suggestive of a condition which we have been talking about Do you think the last night is the last night that we are falling

1:00:48is that a condition

1:00:53it's just some other like i said you go through a state change dreams

1:01:06dreams yeah so i think somebody had told me what this means because i also get this it's called something in yeah but it's a dream ko analyze in a psychologist they will try to understand you as of personality, you can tell them what you do. Then you can tell them what you do. But generally, disorder is not a disorder. Sleep talk is a disorder which people who do not speak to them. So sleep, when we talk about the parasomnias, sleep talking is a good thing. So children are very normal. Children are small, 4-5-6-7 years old. They are looking for cricket, they are looking for ball, they are catching, they are looking for ball, then they are going to sleep.

1:01:52So that's the same thing. But one, two, five percent are in adulthood. So when we have a adult, we ask first if we are going to go to childhood or not. Then what happens is that someone else is going to family. It's possible that someone else has sleep talking, or someone else has been talking to childhood. So this is genetic. So we have to see that there is no threat, no injury, no chance. and current what is genetic we do not have to do it but it is clear that we have seen it that we have seen it that these people's sleep schedule sleep timing right if there is disruption then it will be more than it will be the way it will be the way it will be consistency then it will be but you use the word genetic parents can sleep affect the kids do not do not do not do not do not do not I was able to sleepwalking there and where I was able to sleepwalking.

1:02:54Now your question is a different question. But it can be similar and different at the same time. Okay. Parents like sleep keep them from the children. Genetically, this is the difference. Overall behavior and psychology, this is the difference. Yes, it is. What difference is the difference? Parents' sleep how does the children affect? No, parents' sleep will not affect. that is what is the norm of general household. So what are people doing last? See, children consider, they say you are told as you do or you follow as you do which one is better. So they will usually follow what you are doing. So if you have a general sleep hygiene principles like consistency, atmosphere at home, alcohol, smoking, they will also try and maintain that into their adulthood.

1:03:47coming that is one part second is co-sleeping if everybody's in the same room i have seen

1:04:09so that can start impacting the child's sleep then I have had teenagers who are still sleeping with their parents so that can affect the parents privacy that can affect the teenager and then I have had a girl and a boy both actually who because they slept for so long in the same room but they were not able to go and settle in their college or in their life later on because they continuously were scared she was very scared because the whole time and in fact there was this girl I think she got married then the husband was traveling so she just couldn't sleep she would set up the whole night so she would sleep in the morning when the staff came for work so she needed treatment it's going to affect her life she can't have a normal life so we should think first of all how to keep their sleeping habits so that we should focus very important it's a very important thing to think about so I always when parents talk to me I ask that my child is asleep because they say I'm not asleep because the child is 10-11 I say you know the child is asleep then you will sleep then you get your two hours one hour then you sleep but it's bad for them their growth hormone is not going to spurt so it's a big thing I think focus is up the whole family has to take a decision on how to improve how to improve family's sleep because that will improve family's health yes and personal lives and emotional status but a lot of people are now exhausted so you think naps are good so you think naps are good so this is again this free.

1:06:13So, nap is good. That's one part. So, why did the concept of nap come up or there are certain communities like India the nap has been forever. Some Spanish communities, Italian, there's nap has been. I think it was to do something with the warmer climates because our ability to function at one level of productivity was not. And one is that naturally if we look at physiology, we see a dip. That our alertness is a little bit. Why is it afternoon? It's a body. It's a circadian cycle. Then the dip will go and then we will go. Now, the dip in fact, people are very productive. They say that your main work is the morning, or the morning, or the morning, so you don't overwhelm yourself, or you don't have to be bright.

1:07:08but if you have to allow circumstances, then you can have to allow for how many hours? It's about 1.5-2.30. So, 15 minutes, 10-15 minutes for 10 minutes, you can just do it and rest. So, you will think that the second part is a new part. Okay. But, people have learned that they are taking a nap at 3.30-3.30, 5.30. Then they say that every day I see this. I go to bed and I'm not asleep. Then I see the phone. Then I sleep at 2 o 'clock. So that's what you have disturbed your rhythm. So that's what it is. The other thing is multiple naps. So multiple naps, I mean, you mostly take elderly. I don't think youngsters are doing so much.

1:08:01So what do you think after retirement, 75 types or whatever? and we go up in the morning very quickly and then we will take a nap and we will do a little ready-ready, yoga, yoga, and then we will sleep. Then we will take lunch and then we will sleep. Then we will take a little walk-walk. Then we will take a day and two or three naps. Then we go to sleep in the night. So multiple naps are a problem. So what is the time of nap? What is the duration of nap? We should keep that. How long is the duration of that? 10-15 minutes Why do you say 10-15 minutes Why do you say 10-15 minutes Or upper limit 20 minutes You will be in light stage So in light stage You will be in the end When you go up You feel fresh If you go deep sleep Which we call high wave And then you will be up You will feel very groggy and your mood is very low so sleep drunkenness so it is equivalent to having that much alcohol content in your body because brain process then you feel very odd so we have a benefit to keep a little crisp and get back to normal life don't go deep I face this problem in short flights I usually sleep and then I wake up and it's so groggy it's actually sleep drunkenness should you shower before sleeping?

1:09:44so shower slightly like a warm shower concept and what is science we said if the body is a little cool then sleep on set better roti to warm shower say when you have a warm shower the arteries and blood vessels kind of dilate so they give out the heat so internally the body will cool so that is one part second it's also like a ritual for some people because you know you've had a tiring day whether exercise or not so muscles through as it relax kar jate hain bas yeah so but the cooling effect is very Paka there I said If you don't sleep Then you're sitting Better But a lot of sleep scientists Around the world Now are saying Don't shower Because then it affects Your deep sleep Because it wakes Your body No I don't think I think mostly Temperature Research Paka We don't want Anything Which is very Very alerting Like the gym thing At night Is not a good idea And washing your feet Is that a good idea I don't know Where Where But people do it.

1:10:53No, no. Again the same thing. That you wash it and you know, it's like a massage and you feel it's good. Any kind of this relaxation activities at night. Anything that you have to wind down. This is a wind down. Which you have to do routines. But you don't have 10 hacks to do it. 10 step routine. Both people are 2 hours. People who are in the morning lights. When a time news came, people 6am

1:11:25We don't want people to be so obsessed about sleep TVs But

1:11:35Don't go mad about it Okay, here's my last question Because we've done so many things We've done so much Beauty sleep is A thing and it works 100 % right so what does sleep do you think your skin next day glowing

1:11:56so it provides good circulation good oxygenation to the body parts and skin is one of the biggest covering areas and especially your face. So, now the sleep disruptors are, let's examine an example of insomnia. So, people say that I didn't see my sleep, I can see my eyes under my eyes, my eyes fell down, my eyes fell down, my eyes fell down, my eyes fell down, my eyes fell down. So, that is basically like a pigmentation coming up. So, that when your sleep got cut short, it didn't get the adequate rest, skin didn't get rejuvenated. So, if you get the good sleep, your sleep face will grow. and also the expressions so humne baat kari thi ki the face pe jo expression emotional well-being is also part of the look if you are just looking very tired very grumpy, very irritable always, to then you were sleep deprived sleep apnea ke to mene mere pas, insomnia wale be same, I have seen people jenki eyes and all are brighter ho jatni hai see the expression, in fact a quiz tha recently that you show two pictures and people can figure out is it a sleep deprived face or is it eyes so the brightness of the eyes is changing just if you are a tired basically eyes and a bright eyes after sleep deprivation what do you think sleep deprived eyes I don't know what I'm saying I think it can be better let's put it like this I'm sure they can be brighter tell me what's the most fascinating thing which you have done a sleep fix but there's something that's the result that's something that's the skin I would have never guessed it and I've seen because this guy himself told me that I have skin creams and when they came and I said I think it's different we see so many but I could make out and the wife said yeah his skin is much better tell me two three more things which you have done a sleep fix and something else fixed memory memory has got better so there is yeah there are people like same sleep apnea 100 % almost 80-90 % loss of every child misplaced and third is depression so there was this one patient who had sleep apnea and he had depression so depression and sleep apnea symptoms are very similar and so I know that they can run parallel together but one can confuse worsen the other or one can only be sleep apnea and no depression.

1:14:42So, this was an accountant actually almost 10-12 years ago. I think I remember him. So, he was referred to by another colleague and I think he has diabetes, depression and then he said, but I'm just very tired and and he was on depression medicine. Then there's, yes, there's a lot of snoring. So, we did a sleep test was sleep apnea positive. Then I said, you know, so two things are which you feel like you are tired and because your soul has so much energy is not so much energy that you have to do what you do. You have to do it. You have to do it. So depression comes from. It is when we treat it, it is when we treat it.

1:15:27It is when we treat it, then we treat it and we treat it. And now it is when we treat it. Wow. Depression. and we go to something else and have a doctor doing multiple pills. we are living with a sleep apnea and a machine and diagnosis treatment and treatment same thing with blood pressure we have told that sleep apnea and blood pressure will be a strong relationship but there are different

1:16:24So, 80 % of people with uncontrolled hypertension, resistant hypertension could have coexisting sleep happening so you said overall in all this is all fix duration of sleep timing consistency of sleep and quality of sleep and you have said the fourth thing that you don't do is satisfaction satisfaction how do you know that I am satisfied or not because every day I am satisfied before I am satisfied and And the day there's no good work and I'm not looking forward to it that day, I'm unsatisfied. Regardless of how much I've slept. So that's my lose marker. No, that's a general marker. But usually it's like when I wake up in the morning, how do I feel?

1:17:17Give yourself a 0 to 10. I'm bright, ready to go. How do I feel? But it always depends on the day, what I'm looking forward to. Yes, it will be linked. but energy device so if you think that no no I will never think this is some link with sleep need some people ask this question I don't know how much need my sleep need is what I know

1:17:52how do I know that I need 7 8 8 I know know how How do you know how you feel? You can know how you feel. What do you feel like? What do you feel like with alarm or without alarm? You can't get alarm. This is the sleep need. Can you train yourself without alarm? Yeah. Same time, Rose, how? Body clock.

1:18:48so so my message also came from brain so like that food's need which everybody has a unique need so this is also a need so need fulfill so but nightly business sleep debt so it's a little time I think certain things let's put it like this that some things everything in 25, 26, 27, 28, 29 this year, I will not be able to do it. But if you do it, you keep keep consistency that I feel like I'm feeling the day. The other thing, I'm helping myself to sleep or to be alert for it. Those are two things. I think that I have a time for you, I think that I have to say that I have to say that I have to say three-four cup coffee in the morning.

1:19:40If you need to say that, why do you need that? So I think that if there are some issues that are then I will solve it. And do the issues recognize quickly. Don't wait for a long time. Okay, every person tries to hack something on their level or to resolve it. But if it's not, then seek help. Got it. Perfect. Thank you so much for coming here and spending time. Born and brought up in Delhi. I'm from Punjab actually. So I studied in Nainital. Then I studied in Rudhyana. then came back to Delhi. North Visitor. North. Familiar territories. Some other territories. Did you leave for a few days? For a few years or a couple of months?

1:20:28Yes, so I've spent some time in US especially for the sleep training because when I started the sleep training there was not much sleep happening in the country. Yeah, actually. And it's still not happening for that matter. So not that it's happening now. I'm just going to take some lozenge or something. Thank you so much for watching this episode. Until the end of the episode. Now you have to do three things. First of all, subscribe to this channel. Because as much as you subscribe, we will get better and valuable guests for you. Number two, tell us what you like and what bad are you like. So that we repeat mistakes.

1:21:02And which guests you want to see in our podcast. So that we take them and give them more value. And number three, this episode you must share with someone. because one conversation can change someone's life. I'll see you next time. Until then, keep figuring out.