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This episode is being released on Christmas Eve, December 24th, 2025. And this time of year, a lot of people are thinking about New Year's resolutions. Well, if you're wondering what the most bang for your buck would be in a healthy lifestyle, New Year's resolution, I have a suggestion for you. Allow me to recommend intermittent fasting because intermittent fasting is where we get the most bang for our buck. Let me explain.
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Welcome to the Christian Healthy Lifestyle podcast, where I help you navigate natural health so you can stay out of the doctor's office, age gracefully, and live a more purpose-driven life. I'm your host, David Sandstrom. Today, I want to talk to you about what is probably the most efficient way to build health. And by most efficient, I mean that we get the most bang for our buck, or to borrow a financial term, we get the most return on our investment, or ROI. And that thing is intermittent fasting.
Now, all fasts are intermittent, right? No one permanently fasts, unless they're dead. So that's really not the best term to use, but most people understand what we mean when we say intermittent fasting. It's abstaining from food for a predetermined period of time. Now, I say the most bang for your buck because it doesn't cost you anything, and it provides tremendous benefits for all three areas of the human condition, spirit, mind, and body. Very few things can do that.
I'm going to have a lot more to say on this subject a little bit later, but as far as the spirit goes, in Matthew chapter 17, Jesus' disciples were unable to cast out a demon from a boy who would repeatedly throw himself into fires. So Jesus comes along and he casts out the demon, and when the disciples asked Jesus why they couldn't do it, he said, kind does not come out except by prayer and fasting. So there's something very powerful about fasting.
the humility it takes to fast. So if we're looking for a breakthrough of some kind, the combination of prayer and fasting can be powerful tools in our arsenals. Now for the mind, fasting improves mental clarity and processing power in the brain. It increases mental alertness. Now I'm going to have a lot more to say on that in just a minute. And for the body, fasting has a long list of benefits. For one, cellular renewal that leads to better energy production.
gut repair that leads to more efficient digestion, allows us to absorb more nutrients from the food reading, hormone balancing that leads to better moods and better blood sugar control, and an immune system reset that leads to fewer illnesses. Now, after what happened during the COVID pandemic, I'm sure you can understand that having a stronger immune system is a pretty good thing to have in your arsenal. Now,
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The list of benefits goes on and on. So fasting is one of the most powerful and inexpensive forms of building health. Fasting from food is not radical Christianity. It's basic Christianity. In Matthew chapter six, verse 16, Jesus said, when you fast, not if you fast, fasting should be considered a normal, everyday part of the Christian healthy lifestyle. Remember,
we are fearfully wonderfully made. God created us a little lower than the angels and he gave us something the animal kingdom doesn't enjoy and that is the ability to make conscious choices that although create short-term pain those choices will produce a long-term gain. We're using our agency to make a choice for better health outcomes. The discomfort is temporary but there's a long-term
benefit attached to those choices. The concept is called delayed gratification, and it's a skill that I think very few people do well. Football player Jerry Rice said this, I'm willing to do today what others won't, so that tomorrow I can have what they can't. I really love that quote, and I think it really applies to intermittent fasting. Let's face it, most people will not adopt this as a lifestyle.
But as followers of Jesus Christ, we're called to be different. Check out this verse here, Proverbs 23, 2. Put a knife to your throat if you're given to gluttony. Now, of course, that doesn't mean we should literally slice our own throats. A lot of times the Bible uses hyperbole to make a point. But that means that we should be in charge of our eating habits and not be controlled by our base desires and cravings.
if someone ate a nutritious lunch at noontime and at six that evening they say, I'm starving. Well, that's really not true. No one is starving after a six hour fast. When I was a flight instructor, I found that students learned better when they understood the reason why we were tackling that subject. If you're teaching a child, you can just tell them, it because I said so. And that's maybe the best way to go. But when you're teaching adults, they want to know why.
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So on flight lesson number one, I would practice flying in a straight line and flying in rectangles and circles with the students. Now, without an explanation beforehand, it would be very easy for the student to conclude that, this exercise is pretty pointless. I want to learn how to fly. I don't want to do these basic things. But I would always explain that every turn is at least a portion of a circle over the ground.
flying rectangles over the ground is how we arrive and depart from every airport. We call it a traffic pattern. We fly a traffic pattern that consists of rectangles and turns, which are portions of circles. So after I explained why we're doing those skills and student understood, then they were far more motivated to practice those basic flying skills because they knew they'd be using those skills every time they climbed in an airplane. So in this episode,
I want to explain what happens inside our bodies in the various phases of a fast so that you can understand why this is so fundamental to building holistic health and why I recommend this as part of everyone's Christian healthy lifestyle. So I'm going to use a timeframe format here and go through how our bodies respond to taking a break from food now and then. So let's walk through what happens to these magnificent temples of ours when we stop
eating. The first stage is zero to eight hours after we stop eating. The first thing that happens when we finish a meal is our body goes to work digesting that food. And immediately after that, our blood sugar will rise and that stimulates an insulin release. Now insulin is a hormone that drives sugar from the blood into our cells where it belongs so they can make energy from it. Now shortly after that,
both blood sugar and insulin levels will start coming down and stabilize. Most people don't experience this as often as they should because during the day they're constantly snacking. Again, you want your blood sugar and insulin to rise and then come back down and stabilize, but that takes time. If we're constantly snacking because we feel hungry between meals, that's a problem. So the solution is not to eat more,
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The solution is to eat less. One reason we feel hungry shortly after meals is we're eating nutritionally depleted processed food and our body is asking for more nutrition, not more processed nutritionally depleted junk food. Another reason why we might be hungry after a meal is we ate the wrong macronutrient ratios. Macronutrients are protein, carbs, and fat.
But that's going to be an episode of a topic for another episode. We can't get into that here. We're to focus on fasting right now. Another reason people are constantly eating throughout the day is that they've been told by the experts that it's a healthy eating habit. Some people who claim to know something about nutrition say eating smaller, more frequent meals throughout the day revs up our metabolism and helps us lose weight. Now, I disagree with that recommendation because as we're about to see,
That runs contrary to our God-given natural design. I often say in the show, we don't lose weight in order to get healthy. We get healthy in order to lose weight because a healthy person doesn't struggle with their weight. With an intermittent fasting lifestyle, daily we still eat three meals a day, but we eat those meals in a shorter window of time. So we may lose weight with a fasting lifestyle, but it's not because we're restricting calories, it's because we're building
health. Now blood sugar and insulin really start to stabilize at the 14 hour mark. If you 14 hours without food. Every time we eat any meal or snack will raise our blood sugar. Since a lot of people are grazing on food all day long, they never take a break from food and they never give their bodies a chance to stabilize their blood sugar levels. And chronically elevated blood sugar causes advanced glycation end products to form or AGEs.
where sugar in the bloodstream combines with proteins and fats that form AGEs, advanced glycation end products. Now, excessive AGEs cause accelerated aging. When we have more AGEs, we are literally aging. All right, it will accelerate the aging process if we have constant glycation going on because our blood sugar levels are constantly too high. With high levels of AGEs,
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our bodies are more susceptible to oxidative stress. Does that sound familiar? I hope it does. If you're a regular listener to the show, you know that the other thing that causes excessive oxidative stress is seed oils in the diet. If you're new to the show, you may want to check out episodes numbers 141 and 142, where I talk about seed oils and the hazards and the dangers of consuming too much of that, and how our government got the US dietary recommendations so horribly wrong.
They're great episodes. I recommend the use of those 141 and 142. So at the very least, everyone should be doing at least a 12 hour daily fast. If you stop eating at seven in the evening, don't eat again till seven the next morning and that'll be a 12 hour fast. That's why we call the first meal of the day breakfast or break fast because we're breaking our fast that day. Anyway, the combination of the standard American diet
with excessive seed oils and high levels of AGEs are a one-two punch that accelerates the aging process and it makes us more susceptible to all chronic degenerative diseases, diseases like insulin resistance and type 2 diabetes. Insulin resistance can be healed very quickly. A diabetes diagnosis is greater than 126 milligrams per deciliter. Now that is late stage disease.
We've probably had blood sugar regulation problems for years before we get to that level. Now that's what the doctors are looking for when they test you on your blood work. We should be looking at insulin, not just blood sugar. Excess blood sugar is a symptom of poor metabolic health, not a cause. Treating blood sugar with medications like metformin is only treating the symptom and ignoring the root cause. And those medications are simply a band-aid.
that allows the diabetes to get worse. The root cause of type 2 diabetes is poor metabolic health at the cellular level. That creates the perfect environment for insulin resistance to develop. By building health at the cellular level, we restore natural function to our cells and the body will make all the corrections necessary to restore proper blood sugar levels on its own. And fasting from food in a disciplined fashion along with exercise
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are two of the best ways to make that happen. So the next point in our fasting journey is at 14 hours. At 14 hours of fasting, we give our bodies a much needed rest from the mechanical chore of eating and digesting food, which consumes a great deal of metabolic energy. With that spare metabolic energy, our bodies move into detox mode. The liver and the colon start eliminating waste.
and even our brains experience an enhanced level of detoxification. Now after about 14 to 16 hours, autophagy or cellular renewal starts. The liver becomes more or less depleted of its glycogen reserves and we start burning fat for fuel and we produce ketones. Now in case you're wondering, I'm not an advocate of a low carb diet or ketogenic diet. I'm not advocating a ketogenic diet.
Staying in ketosis for too long has been shown to do more harm than good. But we can't ignore the fact that God gave our bodies the ability to have two ways of producing energy. The first and easiest way to make energy is from sugar in the blood. We get that blood sugar from carbohydrates in a meal or stored glycogen in the liver, which the body can quickly and efficiently turn into energy. The secondary way of making energy is by producing ketones.
Ketones are our body's backup power source. They're not supposed to be the primary energy source. Glycogen is used by the liver to produce blood sugar, which is used for energy. That's our body's primary power source. Once the glycogen is depleted, our bodies shift gears into their backup energy production mode, and they start using stored fat to produce ketones. Now fatty acids are great for our cells, our cell membrane,
is made up of mostly fatty acids, but fatty acids cannot pass the blood-brain barrier. We need ketones for that. Ketones are a water-soluble molecule produced by the liver after its glycogen reserves have been depleted. And you can only deplete the glycogen reserves two ways. One is to fast, and the other is to go zero carb. But even in a zero carb diet, there's still carbohydrates or glycogen coming from protein.
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So the best way to deplete your glycogen reserves and start producing ketones is by doing a fast from food. Now ketones can easily cross the blood-brain barrier. That happens at around 16 hours of fasting. Now insulin has to be below a certain threshold though. That threshold is roughly around five. We can't produce ketones until we have our fasting insulin of less than five. By the way, fasting insulin
is the most important health marker there is. As metabolic health improves, fasting insulin will drop. As metabolic health worsens, fasting insulin will rise and we'll see that rise way before blood sugar regulation gets out of control, like in type 2 diabetes, or perhaps years before. By the time you develop type 2 diabetes and you get a diagnosis, you've probably had blood sugar regulation problems for years.
You can test fasting insulin with a simple blood test, but your regular family practice doctor is not likely to order that test. Why? Because they don't have a drug that'll fix it. So they ignored it. They're trained to prescribe drugs and do surgery. If they can't do those two things, then why bother? We're talking about building health here, not treating disease. So the fact that
you don't get a fasting insulin test on in your annual blood workup is a real tragedy because by testing fasting insulin, we can predict chronic degenerative diseases years in advance of an official diagnosis. So ketones start being produced at around 16 hours of fasting and a fasting insulin below five. Ketones are not only a fuel source for the brain, they're an epigenetic modulator
which means they help us move beyond our simple genetic programming and move into a more efficient genetic expression. Genetic expression is our body's innate intelligence reading the DNA code and extracting what it determines to be the most useful portion of our DNA to meet our body's needs at any given moment. That's what it means to lean into our God-given design and cooperate with it.
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Instead of trying to outsmart our bodies with pharmaceuticals, we should just get the obstacles out of the way and let our bodies do what they already know how to do, and that is heal and thrive. We don't need to make any conscious choices here to make this happen. Our bodies know what to do and when to do it. In order to get a deep brain detox, you need to be below five fasting insulin and producing ketones for at least four to six hours. So depending on our metabolic fitness,
which is best measured by fasting insulin, people, different people will reach a fasting insulin of five at different timeframes. If your fasting insulin is 14, it's going to take longer to get it down to five than if you started out with a fasting insulin of say six or seven. That's what it means to be metabolically fit. And that's why some people can ease into a fasting lifestyle more quickly than others. Some people can fast without experiencing what's called the keto flu, where you have some
detox reactions and your body starts releasing toxins and you've got so much toxic buildup in the body that the liver gets overwhelmed and you start experiencing symptoms like brain fog, headache, lethargy. It's uncomfortable. It of feels like it might, you might feel like you have the flu. That's people call the keto flu. If you are more metabolically fit, you're less likely to experience that. So ketones also reduce brain inflammation.
We start to think more clearly, we have more creativity and innovation, and our intuition increases. Now personally, I found that my ability to hear from the Holy Spirit is dramatically enhanced during a fast. Fasting just simply clears out the static in my communication lines with the Holy Spirit. Some of my more important life decisions were made when I heard from the Holy Spirit during a fast. It's very intimate time. I love to spend time praying and listening to God.
when I'm in a fasted state. It's next level. Now, I believe God loves to see the humility we express when we intentionally refrain from a legitimate need like food. Hebrews 11 6 says, God is a rewarder of those who diligently seek him. A spiritual fast is one way to diligently seek after God and be more connected to him. Just read Daniel chapter 10, where Daniel does a 21 day fast.
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and he has an incredible encounter with an angelic being. It's really a dramatic story. should take time to read that. Daniel chapter 10. It's a good read. There are benefits attached to being closer to God. God is always near, but our busy lifestyles prevent us from sensing His presence. A spiritual fast can facilitate more closeness with God the Holy Spirit.
There's spiritual reasons why we can more easily hear from God during a fast, and God is more likely to move mountains for us when we fast and pray. However, there are physical reasons as well. Okay, now listen up, because this is really cool. There's an important point in a fast at about 18 to 20 hours where it's like installing a turbocharger on our brains and boosting our IQ. Raise your hand if you'd to boost your IQ.
If you're listening to the audio version of this podcast, I've got my hand raised right now. Researchers have studied Einstein's brain. Albert Einstein's brain was slightly smaller than the average person of his size and weight. He didn't have any more neurons than the average person, but he had much more tightly packed synapses, which gave him a greater ability to make quicker, more efficient calculations.
Our brains can produce more synapses too under the right conditions. It's called brain neuroplasticity and it makes our brains more like Einstein's brain. Now at 18 to 20 hours and we're fast, our bodies produce a compound called BDNF or brain derived neurotropic factor. BDNF is like miracle grow for our brains. It creates more synapses and strengthens the neurons in the brain.
It makes us more like Einstein. A neuron is a type of brain cell that fires when we're thinking or processing information. The information transfer from one neuron to the next takes place at the synapses, which is at the end of a tiny branch in the neuron called the dendrite. Those synaptic connections are what was more tightly packed in Einstein's brain. The adult brain cannot produce more neurons, but it can create more dendrites or branches
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and therefore more synapses. It's called synaptogenesis and it requires BDNF to be present. Synapses are the connections between neurons. It's that gap at the end of the dendrite. It's where the transmission of information or the information processing takes place in the brain. Think of a tree. All trees have branches. The more branches an apple tree has, the more apples it can produce. In our brains,
neurons of the tree and the branches are the tiny spines called dendrites and the synapses are the fruit. The more dendrites or branches our neurons have, the more synaptic connections we have in our brains and the more fruit or mental activity we enjoy or we're capable of. Normally, BDNF is produced when we're learning new skills, but it takes intense mental effort to produce the BDNF necessary to force that
process, this creation of new synaptic connections. Once we've learned the skill, the BDNF production stops. Now here's the cool part. By fasting for 18 to 20 hours, our brains naturally start producing BDNF, and that happens without the intense mental effort. In fact, it's actually effortless. It just happens automatically. Isn't that cool?
Our mental processing becomes more efficient and we're better able to handle life's challenges. Isn't that what most people think of when they think of a person with a higher IQ? They're better problem solvers, right? If we're going to live a more effective, purpose-driven life, we could all use a little more mental clarity and more ability to handle challenging situations as they arise. In my book, The Christian's Guide to Listic Health, I talk about the stimulus time response model.
After any event, there's a period of time where we get to choose our response. Now, of course, some events require a more immediate response than others, but with any stimulus or event we face, there's a period of time where we get to gather information and consider our response. Now, that response requires brain activity. In a fasted state, it's easier to respond in a more productive fashion to a challenging event
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than to simply react impulsively to it. Imagine the possibilities. This can apply to a marriage or any relationship for that matter. Maybe you've got a difficult boss or maybe you've got an interview coming up or maybe you've got an important conversation you need to have with your teenager. I can tell you those are challenging. In those situations, do you think a little more mental processing power would help? You bet it would.
Remember, thoughts produce actions. Every word we speak and every action we take is preceded by a thought. When we see Jesus in the Gospels interacting with the Pharisees or the disciples for that matter, we see Him always being in control. We see Him always choosing His words and His actions carefully because they had profound meaning attached to them. So fasting helps us think, speak, and act in a more
priceless. fashion. So one way saying this is fasting gives us more love, joy, peace, patience, kindness, goodness, gentleness, and self-control. In other words, it's easier to produce more fruit of the Spirit. God literally wired us to produce the fruit of the Spirit. Is that not cool or what? I don't know about you, but I want all the love, joy, and peace I can get. And fasting helps us enjoy more of
So by extending the fast to 16 to 24 hours, we'll experience at least six to eight hours of enhanced brain functioning. So another important point to talk about is 24 hours. At 24 hours of fasting, autophagy really starts to ramp up. Now autophagy will start at 14 hours, but it really ramps up at 24. Autophagy is our bodies identifying old worn out cells and either recycling,
or eliminating them. You may say, well, why would I want to eliminate cells? I'm not trying to lose weight. The cellular renewal that takes place during a fast is cooperating with our God given natural design and coming alongside our body's natural processes. Let me explain. In order to maintain our health and vitality, we've got to replace old worn out cells on a regular basis. Some cells in the course of doing their jobs will become damaged and
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stop functioning at a high level. When they do, they create problems and we call them senescent cells. I want everyone to become familiar with the term senescent cells. A normal cell divides and creates new copies of itself. When it gets too old or damaged, it triggers a self-destruct sequence called apoptosis. And apoptosis makes room for new, fresh, healthy cells. A senescent cell
is a cell that has stopped dividing but refuses to die. It more or less becomes a zombie cell. It's not dead, but it's no longer functioning as a healthy cell. It's not optimum. Normally, in a healthy person, senescent zombie cells get tagged for removal by the immune system. The problem is, as we age or experience chronic illness, the immune system gets overwhelmed and stops clearing them.
The biggest problem is that these zombie cells don't just sit there. They actively secrete a toxic sludge that acts like a signal flare that's meant to alert the immune system to come and clear the damaged cell away. I live in the suburbs of North Atlanta and up here we have a very nutrient rich soil and a lot of rain and a lot of sunshine. So things grow really well around here. So anytime a builder wants to build something, a house or an office building,
They're going to start with an empty lot and that empty lot is going to be full of trees because they grow like crazy around here in Georgia. So after they do the survey, crew will come in and wrap an orange flag around the trees they want removed and they won't mark the trees that they want to stay. That way when the crew comes in and take the trees out, they know which trees to remove and which trees to leave alone. The same thing happens inside our bodies.
our old worn out cells get tagged for removal. But if our cells are compromised by toxin exposure or some type of stress, they don't secrete the sludge or send up the signal flare like they should, and then they're not removed by the immune system and they become a zombie cell or a senescent cell. The zombie cells pile up, spreading inflammation to their healthy neighbors and turning them into zombies too. Not only that,
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A damaged senescent cell will have a compromised mitochondria. Now, if you remember from high school biology class, mitochondria are organelles inside our cells that function as miniature power plants producing energy. Healthy mitochondria have a high electrical charge or membrane potential. Senescent mitochondria lose that electrical potential and they're like batteries that can no longer hold a charge.
and low-energy mitochondria contribute to the creation of senescent zombie cells. You see how this is a vicious cycle? The more damaged senescent cells we have, the more damaged mitochondria we get. And the more damaged mitochondria we have, the more senescent cells we have. Are you beginning to see how this contributes to chronic disease? So what do do? We practice an intermittent fasting lifestyle
so we can encourage our bodies to eliminate those low-functioning zombie cells and let our God-given innate intelligence do its job. Our bodies know what to do. By fasting, we're just removing some of the interference. When someone has tried diet and exercise and they still can't lose weight, that's a sure sign of poor mitochondrial function. Fasting is one of the easiest tools to stimulate the production of new, healthy mitochondria.
It's the fountain of youth. So the next important point we want to talk about is 48 hours. At 48 hours in our fast, we experience a dopamine reset. Dopamine is a hormone and neurotransmitter that gives us reward and pleasure. Here's the problem. Our dopamine receptors can become dull or dopamine resistant. That's why many people that participate in extreme sports
are constantly going to more more extremes with their activities. Their dopamine receptors get used to a certain level of dopamine, an elevated level, and their bodies need to produce more and more dopamine to reach the same level of excitement or enjoyment for them. Well, a 48-hour fast helps reset the sensitivity of our dopamine receptors so we experience a heightened sense of pleasure and satisfaction with
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smaller amounts of dopamine production. Now, we're designed to get a dopamine hit from healthy activities like exercise or getting outdoors in nature, relational connections, playing with your dog, laughter. All those things will give us a dopamine hit. And by resetting our dopamine receptors, we enhance our enjoyment from all those activities, all those healthy activities, without having to go to the extremes.
I believe it's mechanisms like this that are part of our God-given natural design that are part of the abundant life Jesus talked about in John 10.10. In other words, when we embrace a biblical fasting lifestyle, it's easier to feel more content and satisfied. It's easier to feel more gratitude and joy. And we just simply enjoy life more better. That's part of abundant living.
Now a 48-hour fast also reduces inflammation in the brain and that stimulates a brain detox. It enhances BDNF production, which makes us smarter. It resets our dopamine receptors, causing us to feel more joy. It helps us develop discipline and confidence and helps us handle life's challenges more effectively. Why wouldn't you want that? Now, here's another benefit to crossing the 48-hour mark. For most people, the hunger goes away completely.
And that's when you start to feel more peaceful. And instead of thinking about how hard the fast is, you get to just enjoy it. Now this podcast is about helping you live a more abundant purpose driven life and fasting really moves the needle in that direction. Now the last important point I want to talk about is at the 72 hour point and beyond. At 72 hours, our white blood cell count drops and our bodies use
targeted autophagy to intentionally break down a significant portion of its existing leukocytes or white blood cells. Our systems aren't just killing cells off at random. They focus on an advanced level of autophagy that, as we already discussed, is our body's recycling program, and it targets the cleaning out of the cellular junk in the immune system.
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most significant thing that impacts the immune system after 72 hours is the activation of immune-specific stem cells. After 72 hours, our bodies flip a switch to force stem cells in the bone marrow to move from a dormant state into a state of self-renewal. Our bodies are effectively beginning the construction of a brand new immune system. Another thing that happens at 72 hours is IGF-1 drops significantly.
IGF-1 is a growth factor hormone linked to aging and tumor progression. Also, long-term fasting increases levels of arachidonic acid, and arachidonic acid helps inhibit inflammasomes. Inflammasomes are part of the immune system that can cause chronic inflammation. And as I'm sure you all well know, chronic inflammation is attached to almost every chronic degenerative disease.
You see how big this is? So a 72-hour fast triggers the stem cell production, but we've got to provide the building blocks in the form of nutrients in order to grow those new stem cells into new, healthy white blood cells. After an extended fast, we emerge with a population of immune cells that are younger, more efficient, and better at fighting off pathogens. So that leads us into how do we break our fast?
Now I had planned to cover that as well as what specific supplements we can take to increase the effectiveness of our detoxification and really everything we've been talking about here. But if I included that in this episode, it's just going to be too much. It's going to be too long and it's going to become overwhelming. So I've decided to have a part two to this series and I'll be covering all of that in part two. So be sure to tune in to the next episode. I'll be covering all of that and how we can start.
re-engaging our digestive system in a healthy way to help us not experience symptoms when we start eating again, as well as, I'll be sharing some specifics on the supplements we can take during a fast to help us out. Now, if you're enjoying the podcast, would you tell a friend about it? This time of year, New Year's resolutions are going around and a lot of people are thinking about how they can best utilize their time, their effort to improve their life in some way.
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Well, I can't think of a better tip you can give someone you care about than giving them the gift of health by making them aware of this show. My website is ChristianHealthyLifestyle.com and the show is called Christian Healthy Lifestyle Podcast and you can find it on all of the podcast listening platforms. And if you haven't done it already, another way you can help me spread the word is to give the show a five star rating on Apple Podcast or Spotify. Now reviews are great, but they take a little more time.
Those star ratings are quick and easy and it helps provide social proof to someone that's considering listening to the show. That's it for now. Thank you for listening. I appreciate you. I'll talk with you next time. Be blessed.
