 I am James Swannick and today we are doing part three of a three-part series with John Keltner who is two years alcohol-free today. Yeah congratulations John first of all. Thank you. I interviewed you when you hit 90 days which would have been in what's that March of 2019 and then I interviewed you again a year ago today which would have been December 20th 2019. Yep. And now as we're recording this it's December 20th 2020. Yes. So if you're listening to the podcast then I would invite you maybe to go back and just listen into the interview at day 90 and then at one year and then listen to this one at two years. But John just to get started tell us a little bit about you your story what you do where you're from just to introduce reintroduce you to our listeners if they haven't heard episode one or two or even if they have. Sure. Sure. So I was born and raised down in the Bay Area in in Northern California and came up to the Sacramento area to go to school and have been up in this area ever since. Professionally I have always been in a number of forms but have always been in sales and mostly technology solutions and I have I have three children and now three grandchildren and back in December of 2018 after many thoughts with myself and considerations and uh sleepless nights and so on I reached out to you James and on December the 20th 2018 I started Project 90. Yeah for those who aren't familiar with that Project 90 is our program which helps folks like John get ultimate power over their drinking. What was your drinking habits when you did reach out to me? So I had been a regular drinker for many years. I kind of do my estimates around for about 35 years I was a daily or almost daily drinker and just felt that I had fallen into bad habit, bad rhythm as far as as far as drinking goes in it and it included mainly just after work getting going to the bar and spending time there before I came home and and then on the week drinking on the weekends and so on and it had just really gotten to be a little bit too much and at that point I was very very tired, exhausted, I was not healthy, I didn't sleep well and it had caused a number of issues in my life in terms of my relationships and so on and at the time my my son was then 14 years old and and I really felt a need to get control of my drinking not only for myself but as a as an example for him so those are my those kind of my lead up to it. And just to be clear you were not and do not consider yourself to be an alcoholic by any stretch of the imagination correct? No I don't think so I've never had any I've never had any a real physical addictions to it necessarily and I think that I think it and and it proved to be through this process it proved to be just a sort of a lifestyle and a habit that I had developed as opposed to alcoholism in them in a medical sense I suppose. Yeah it's funny because most of the people who approach me asking for support or help I listen to their stories and many of the people have convinced themselves that they that they're an alcoholic and in my view almost all of them are not it's just a turn that gets thrown around quite loosely in my opinion it's just that people have not so much the physical addiction to the alcohol but a mental addiction it just becomes this habit that gets ingrained in our psyche and you know society is all smiling as as we as they you know offer us their you know alcohol there could be a host of a party wanting to ensure you're having a nice time and trying to be polite they're saying hey would you like some wine oh let's have a drink and they're smiling and so over many years of your adult life it gets ingrained into you the drinking is just something normal it's just something that people do and so when people say oh I think I'm an alcoholic I think well let's just dig into that a little bit and entertain the idea that maybe you do not have a chemical dependency on alcohol that rather you have a habitual dependency on alcohol does that ring true for you John? I think so yes yes and and what I what I have come to call it is cultural conditioning and I just had a lot of cultural conditioning obviously in our American culture but also through family and friends and classmates and and so on and so it's very once you've had an opportunity to kind of step back and see it through another lens or through a clear lens as opposed to an alcohol filled lens you can really see the level of influence that alcohol has in our in our culture and it's it now feels good to be having gotten away from that and be able to see it from the other side so yeah I think a lot of a lot of what people have is more of a psychological dependency or a cultural dependency or a habit that they just need to find out how to get get some coaching and alternatives on on how to change that. I want to focus most of our conversation on what life has felt like from year one to year two and again I invite the listener if you want to go back and dig into what life is like first three months first year the previous episodes of me interviewing John Kelly were there and available but just very briefly before we move on just describe what project 90 was for you what was your experience what did you what did you feel like you got out of it in those 90 days and then we'll move on to you know life in year two. Sure sure so in those first 90 days really I think the keys the keys for me were the coaching so the the tools and the resources that you provided and Kevin helped with and things like that the coaching really gave me a an alternative to what I was experiencing before and gave me ideas around how can I how can I change my mindset around not only alcohol overall but certain situations and and certain relationships and things like that and that was very helpful along with the community of people that that was very very powerful and continues to be because I'm still in contact with a lot of people that I was in project 90 with at the same time and even some that that came after and so on and my accountability to that group and and during that 90 days and and I I think I mentioned this before but during that 90 days I didn't I didn't really mention what I was doing to my to my family to the people that were closest to me until I had kind of a comfort level that you know this was all going to go well and so on and and once I did that then they became part of my accountability group also and and even as of today I have people reaching out to me and and saying congratulations and great job and so on with with getting to two years I'll call free and and that's been has been great so that that first 90 days was not nearly as difficult as I thought it would be once you make that choice and that commitment and and start moving forward with it again the the tools and resources that that are provided are very helpful in getting you through that 90 days and then it it all kind of went from there I'm noticing that you're using the phrase alcohol free instead of sober you haven't used the word sober you've been using alcohol free why is that that because alcohol free is to me it denotes a choice I have made a choice to be alcohol free same way a person might make a choice to be gluten free or be a vegetarian I guess meat meat free however however you would say that but to me that that is a a positive choice that I've made and have committed to as opposed to being sober which seems to me has sort of a dark side or a negative side to it and means that I'm maybe I'm sacrificing something or maybe I'm giving up something and I certainly don't feel that way so I always like to to call it alcohol free as opposed to being sober I that doesn't I don't think about it that way yeah just a side note as well you have a nickname given to you by initially some folks down at your local bar slash pub as I understand it what is the nickname that they have given you John yes so I am I am known now as the soda crayon man because when I started with project 90 one of the one of the things that I really liked about your approach James was you didn't I said you know I have a lot of friends down there at my local bar and and people that I enjoy spending time with and and spend time with outside of the bar and and I don't want to have to give that up and and you said no you don't you don't have to give that up let's just give you ways to be in those be in those situations and and be alcohol free and and still enjoy yourself and and so on so I I right away continued certainly not with the frequency that I had before but I I would still stop in and see my friends at the at the local pub and and enjoy time with them and I would just always drink soda with a splash of cranberry and a lime and one of my friends said okay soda crayon man here you go and and that's kind of how it got started and has stuck with me so tell us a little bit about what it's been like between year one and year two of being alcohol free and just to I hope summarize what you had shared on our one year interview a year ago you had said that you'd lost about 20-25 pounds as I understood it you you're you look noticeably slimmer you you you talked about having an improved relationship with I assume must have been then your 15 year old son you must all 16 if not 16 now yep and you just felt more energetic and sleeping better and you were clearer I think I summarized that pretty well for a memory yeah yeah so what what happened between that point when we last spoke formally like that and this point a year later sure sure so one of my one of my kind of the themes going into even into 2019 I had I had I kind of like themes and slogans and things like that so my thing was to have more clarity prosperity and love so in 2019 I really leaned into that and and and through the program and and through your wellness weekend there in 2019 down in Venice Beach California I started to really get back to the things that I love so I have always been a youth sports coach and had always had dreams of of coaching at higher levels and so on and so I started to pursue that I had put together some programs around healthy mindset for young athletes and so on in 2019 started to deliver that um and in 2020 I decided just to continue with that theme so more clarity prosperity and love so uh from a clarity standpoint it just continues to um continues to go continues to get deeper and deeper even even if I just reflect on last night um I slept very well and I had very vivid dreams which was something that has continued to get better and better um uh since uh going alcohol free and and uh so my clarity continues to to to uh increase and then from a prosperity standpoint and this wasn't really one of my most important goals but uh you know I was not performing well at work I didn't feel before and over these last two years I have continued to improve at my professional job and my income is reflecting that and then and also the my coaching has actually turned into I now work one of my projects I work specifically with a high school basketball team here in my area and that's been just great now with that said obviously this year has been different because of COVID but I can but and I even have it in my notes as I was thinking back on this is um I am so glad that I was alcohol free during this time because this could have just been a absolute mess uh if I wasn't in the state of mind that I'm in now um and hadn't had that uh clarity going into it into 2020 um because this has been a quite a quite a year um and then lastly is love and uh my relationships with my my children and my grandchildren and my siblings and and the people that I the people that I um that I love that are close to me has uh continued to um to increase and and become better and better all the time and I will say that in 2020 I have met a wonderful um woman that um we are uh we are um putting together a very loving relationship so that part of my goals has has come true also so that's the biggest thing in 2020 well I don't know most people are saying they want 2020 to end but maybe you want to make it go a little longer John well uh every all of this is going to continue no matter what the date says yeah great I love that attitude uh couple clarifying questions and what you shared and first of all congratulations on generating and creating all of that yep um in relation to the romantic relationship with the wonderful woman that you are now with how was the conversation around your relationship to alcohol when you first met her what was her response and does she drink or not drink at all or how do you navigate that sure sure so um we had we had met initially in early 2019 uh and and I had started project 90 at that point and um and I told her about that um now that's not when we reconnected and started to see each other more seriously that wasn't until about February of this year um so she already we had already had a kind of an initial conversation and then when we reconnected a year later I was obviously still alcohol-free and she really liked that about me and she's in the health and wellness industry um also and um she she drinks occasionally but but certainly not a habitual drinker and and uh she coaches people on uh you know health and nutrition and so on so she understands it and she um really enjoys the fact that I um that I don't drink and that that is never a never an issue because um she like many people and including myself um had had issues with um relationships before that were around drinking I mean in terms of uh when you look back at um fights and things like that um a lot of times they are unfortunately alcohol-induced and um she really appreciates the fact that I don't drink and we just don't have the issues around that wonderful um when you uh dining together or you know eating or whatever and she has a drink and you don't how does it feel for you and how does she tell you it feels for her so um uh interesting it's kind of so so infrequent that I I don't I don't have a I don't have a great answer for that maybe she'll have a a glass of wine occasionally um with a meal but very very infrequently um and she never never goes overboard um there's never a situation like that and um generally she will um she will kind of question herself as to I'm I I wonder why I did that and I I don't I don't feel or act judgmental at all um because she's never demonstrated to me any any issue with it or we've never had a problem with it so um we don't we don't have we don't have an ongoing conversation necessarily about that yeah and when she has a drink and and do you're there do you ever feel tempted to enjoy I'll put the I use the word enjoy and in like parentheses um do you ever feel tempted to share a drink with her maybe or or is it just something different no no I don't I just do I just do my thing uh I just I order my soda crayon or whatever my alternative is water water at times um just in the with the same with the same level of uh you know enthusiasm as somebody would order a drink and uh and um and the waitress or the bartender or whoever just I just order it with as much authority as I would if I was gonna have a drink and enjoy myself that way and then I do then I do enjoy myself so uh no I don't I don't ever feel tempted or anything like that no and has that way of being uh do you demonstrate that way of being uh at other functions like maybe a family get together or a work function I appreciate 2020 has been peculiar year where maybe we haven't been socializing as much with other people but certainly a lot of the the resistance or the fears that people have when they first come into project 90 is how are they going to socialize with people like how are they going to navigate people asking them questions about them not drinking because a lot of people naturally fear that they're going to fit that they're going to be judged right or that they'll have to explain themselves as to why they're not drinking or that they'll feel pressured to drink because everyone else is or they'll feel rude to decline a host's invitation to drink etc etc there's a number of reasons sure so um there's your way of being changed depending on the social situation or is what you just described your partner right now is that pretty much it for all social situations now yeah I would say pretty much it for for all social situations I think what people will find too is that once you've once you've navigated that situation one time like with work like with work people which I've done now for the last couple of years then they just they just stop asking or stop inquiring why that is or any of those type of things it really goes it really you get past that pretty quickly um and I know that like you've said is if if and here's what I have found also is that people don't really care whether you drink or not you just have to you just have to demonstrate that for one time and then they're like okay great and then and then what I have found is that uh a lot of people will um actually ask you you know maybe later they'll say hey are you still not drinking and and you'll say no I'm not no still still I'll call free and they'll say oh man that's great you know because they're they're starting to keep track for you too they're starting to root you on and cheer you on so um no I think if you just get in the get in the habit of of ordering your drink the way that you want it just as anybody would order a drink people people get over that pretty quickly and and and move on and um and gets gets pretty it's pretty easy once you get the hang of it just a couple of interesting things I'm I'm I'm writing my book at the moment well what's more accurate is to say I'm polishing my book proposal at the moment I've secured a literary agent and and uh we're looking to to secure a book deal sometime in 2021 it's all about quitting drinking and the effects of drinking and one of the interesting studies that that came up as I was researching for the proposal was that in New York state 25 percent of all relationships that ended the the folks that they surveyed said that alcohol was the factor was like the main factor for them splitting up uh and 50 percent of people admitted that alcohol played a factor in any arguments that they had which is pretty fascinating um so the fact that you I guess on the flip side of that you and your current partner you don't seem you seem to be having a very harmonious relationship at least from what you're sharing that just ceases to be an issue right because alcohol is not an issue therefore there are no arguments or very few and therefore you're still together in New York in New York City 50 percent of folks are breaking up or 25 percent are breaking up because of alcohol so you can see the kind of flip side there um yeah right right and for us for us uh the alcohol not being involved we're both we're both very present and very open and can have uh conversations around anything that we want to talk about whether it's an issue or not and those type of things without uh it being spiced up by um by alcohol and and uh you know being intoxicated and so on and and it has been just wonderful I mean I I know that I'm a better person um in this relationship than I have been in past relationships um and honestly she's just a wonderful person so she's probably interesting fantastic yeah just a little side note as well I noticed that you mentioned before that your income was reflective of you being alcohol free so I'm assuming what you meant there is that your your income has increased since you went alcohol free John is that what you meant yes yes great really without it really um without it being a major focus in other words that wasn't one of my main reasons for going alcohol free um although it is one of the benefits that you had outlined for me at the time that that could be uh potential there um and I I that first year I didn't really track it but um I probably was up 25 percent in terms of my income and then this year even even with COVID um I'm still up another 20 percent over last year um and you know that's just really I would attribute it to um being again more present more focused um and more intuitive you know in sales uh it's important that you really have your wits about you and even in your off hours that you're you're thinking about clients and their needs and what you can do for them and so on and um this you know being alcohol free gives you more time and more clarity to do that and things things tend to come together a little bit easier and a little better um and and there's more flow um and um that has proven to be the case and and yes my my income continues to increase yeah during my research for the book I came across a University of Oxford study which took tests to measure memory reasoning and verbal skills and what they found was that even moderate consumption of alcohol often leads to disorganized thoughts and confusion making it hard to focus on something like work um the study also found that the amount of shrinkage in the hippocampus which is the brain area associated with memory and reasoning was related to the amount that people drank so a person's ability to carry out their work to the standard expected by their employer for example or that they expected themselves maybe they're an entrepreneur or a business owner or in sales like yourself you know a person's ability to carry out their work to that high standard can be severely compromised by even a modest amount of alcohol you know even if the person is not actually intoxicated by alcohol you know at work or all all the night before then of course you've got workers who you know have headaches or hangovers the following day maybe they they take sick days and this can all reduce someone's ability to work effectively they've also done studies john that show that the toxins from alcohol stay in your body sorry let me rephrase that most of the toxins from a school class of our system for between seven and ten days and some of the toxins they've even found evidence of still being in the body 90 days after you have just one glass of alcohol that they take it they've taken a strand of someone's hair put it under a microscope and they can still detect toxins from a single drink 90 days earlier which is just astounding so when you then share that you have increased your income and sounds by on average 22 and a half percent year over year the past two years that seems to be reflective of the fact that you know if you are alcohol-free and you're not feeding yourself those toxins you just work better you're more productive you're more efficient you have greater clarity um so yeah you you you seem to be provide great anecdotal evidence I guess of that right well and I and I would just add that I really a lot of it had to do especially initially was how much time I got back um from uh eliminating alcohol uh from my life and my habits and so on because I what I didn't realize before was just how much time I was spending you know planning planning to drink you know I mean just as far as my my thoughts and my focus and things like that you know get to be three or four o'clock in the afternoon and my mind would go to oh man can't wait until five o'clock or can't wait until I'm headed home or whatever and then so that you know things would start then and then I would obviously go and drink and then there were just a lot of mornings when I was not uh at my at high energy level and I would waste a lot of time then too and I regained all that time back and have been able to translate it into you know into better better work and doing the things that I love in terms of spending time spending quality time with my with my children and my grandchildren and you know recreational things that I love like golfing and fishing and and so on tell me what your family and friends have have told you that they've noticed in you since you've been alcohol-free maybe in the last year in particular because this is not something new now in life as most of your friends and family I would I would suggest know that you've been alcohol-free for a while but what have they verbally shared with you about any chips or or perceptions they have of you in the second year being alcohol-free? Well from a physical from a physical standpoint I continue to get compliments on just that it looks good on you you know whatever whatever it is you're doing you look better I mean obviously I've lost weight lost a lot of puffiness in my face I my skin is is clearer and and so on so from a physical standpoint I I get a lot of that feedback continue to and from a mental standpoint I just get a lot of feedback that I my my energy is better I mean around around other people my energy is better and I I know that I'm more present and able to contribute in a in a more positive way or or a more meaningful way with the people that I'm around so whether it's my family or the kids that I'm coaching or my the people that I work with they they have given me feedback that they appreciate they appreciate my energy and and what it is that I'm bringing to the table and and so that's that's kind of what I continue to get in terms of you know this transformation that that has occurred for me. And now of course it's not just the transformation that's occurred in you but now it's the transformation that you're helping to occur in others. So just to provide context John is now part of our enrollment team for Project 90 so my business is alcohol free lifestyle one of the programs is Project 90 which helps folks get ultimate power over alcohol and when we have people all over the world entertaining the idea of joining us in that particular program they speak to one of our three current enrollment specialists and John Keltner who I'm speaking with now is one of those gentlemen along with a lovely woman named Roseanne who's been featured on the podcast here previously and also Russell and so you know ordinarily we might have half a dozen dozen or so folks we have spone conversations with each day and John is is fielding many of those calls so I'm curious John well first of all just to provide further context you have helped people around the world enroll in the idea of living an alcohol free lifestyle one of those women was Jenny Unglis and I'm sure she doesn't mind me mentioning her name because she's been featured on the podcast and gave a name and actually mentioned you about how she spoke with you on the phone so I'm curious a few questions around that John what did it feel like to enroll someone like Jenny or someone else and then track their progress as they have now gone to be at least 90 consecutive days alcohol free in Jenny's case I think it's cut she's coming up six months now how has that felt for you to now not just having been coached but now to kind of be the coach and and to and to create help create transformation in others right right well it feels fantastic because it's hard it's hard to it's hard to describe just the the the level of fulfillment or gratitude I guess that I that I had coming through the program and and getting this getting this new this new start on things and so on and then to be able to turn around and express that to others and help them to go from where they are now to where they would like to be and get them started on that journey it's very fulfilling it's it's it's been wonderful and and Jenny along with the other folks that I've enrolled it's it's great to see them continuing on their journey and to see all the benefits and all the positive results that come come from it so it's it's been great is there something that you notice like is there a pattern of fear that people share with you on those calls John is there a pattern of situation or circumstance that people mentioned to you like what what are some of the more common things that folks say to you when they're when they're first coming to us because like when they're first talking to you they they've they realize that their drinking is holding them back in some way or form they're wanting to get power over it what what are the the common stories or or perceptions they can sure so I would say that for the for the most part for the most part one of the most common things that is that they're they're they're tired they have been on this roller coaster for for a long period of time and they feel alone and when they reach out they realize that there is actually resources available and people that that can help them and then they most of their resistance tends to be around fear the fear of change maybe the fear of failure because they think I just I've I've tried and I can't do it and this might not work and so on and what we have found that the most the most successful people are they're decisive you know they make they make a choice they get they get involved they they are coachable so that they can so that they can make a change and they're resourceful so whether it's time or money or energy whatever they need to do they will do it and the amazing thing with this program is that the first of all the success rate which which you know you can you can quote the exact numbers but super high success rate and that once people are in they just see the transformative qualities of this program and start to start to see all the things like I have seen which is you get time back you get relationships back you get back the things that you love and are able to do so really it comes down to you know decisiveness coachability and resourcefulness as you as you get into the program yeah and if you're listening and you'd like to possibly speak with John directly you do have an opportunity to do that you can go to JamesSwanick.com slash schedule you'll be invited to book a time there and you'll either end up booking a complimentary coaching call with either John or Russell or Roseanne. There might be someone else by the time you listen to this as well but for the time being if you'd like to give yourself a 33% chance to speak to John directly because as you book in the calendar it kind of randomly picks whether it's John or Russell or Roseanne depending on their schedules as well but if you'd like to speak to either of those folks JamesSwanick.com slash schedule or if you're in the US on a mobile phone you can text me at the number 44222 and just send me the word project 90 that's just one word project and then 90 so John and if any of those folks would like to speak with me directly in addition to Roseanne or Russell you can certainly let them know and I would be happy to do that. Yeah wonderful. You said you got a few messages over the last couple of days of people congratulating you on two on two years what were some of the things people said were they text messages or emails or phone calls what were they? Well so I do have a group on Facebook that I kind of I kind of put in place for myself from an accountability standpoint that includes some of my relatives and friends and people that said they would love to kind of follow my journey so I post there when I'm you know each month kind of on the 20th and you know this was month number 24 so it was the messages back were congratulations great job you know keep up the good work those type of things so it was really nice and yeah pretty simple stuff but it's fun to keep people involved and keeps me accountable and I enjoy that and they're all very encouraging so I appreciate it. So what's the plan now John just so we wrap this up your two years alcohol-free and of course that's not really the main focus here is it it's just two years of you living the life that you want to live I would say yes it's not so much that you're alcohol-free you do drink you don't drink it's really alcohol being alcohol-free just gives you the ability to be able to do what you want in a way in which you want so you know what are your plans for the next 12 months and what is your intention around alcohol as well? Sure sure so um well first of all what I really like about and and I have to give you credit for this James as I've mentioned before on these calls is that having made this decision on December the 20th two years ago it was a great time you know and and I would add that too to your question earlier about what is what is a common theme on these calls and a lot of people attempt to delay a decision and my advice to them would be if not when then or if not now then when and if not this then what because you when we talked I attempted to delay and you encouraged me to get started then which was December the 20th and I did and I'm really I'm really thankful for that because it got me through those first holidays successfully and then I was often running for the new year so as we sit here today and I look into 2021 and I have the next 10 days to kind of determine okay what are my goals for 2021 and I'm going to stay with the same theme that I've had throughout which is more clarity prosperity and love and continue to build on the things that have come into my life over these last two years and what's nice about it is that I all I see in front of me is continued success or joy or peace of mind and so on just in continuing what it is that I'm doing now and and a part of that I wouldn't I and I wouldn't say a big part because I think that I'm I've I've now changed this lifestyle and I'm just going to continue with it but a part of that is to remain alcohol-free and and keep building on these these successes that I've had since going alcohol-free two years ago and and it's just been it's been great and I continue that I I think that will continue so 2021 no matter what the outside world has in store for us is going to continue to be good for me just as 2020 has been all right well let's make a date same day 2021 want to have a three-year alcohol-free interview absolutely absolutely three three's my favorite number so I'll be there before I let you go let's get you to say into the camera I'm John Kelton around two years alcohol-free because we got you to do that on 90 days in one year and you very kindly allowed me to sort of clip that that that video if you like and then some of our public facing marketing you want to look down the barrel and say I'm John Keltoner and I'm two years alcohol-free today yep off you go I am John Keltoner and I am two years alcohol-free fantastic well done John John Keltoner thank you so much for sharing time it's been wonderful to catch up with you again congratulations I remember exactly where I was as do I wow this is a fun little annual catch up so far isn't it we'll wait how long we'll keep doing these let's let's keep doing it I'm all for it John Keltoner thanks so much and we'll catch you on the next one all right thanks James thanks for listening to the alcohol-free lifestyle podcast I want to load you up with some free stuff right now so if you want to go to JamesSwanick.com slash guide I will send you my quit alcohol guide which has helped six figure entrepreneurs and top professionals produce or quit drinking you can also text the word quit guide to the number 44222 if you're in the US of course it doesn't really work anywhere outside of the US but if you're in the US on your mobile phone and you'd like that guide text the word quit guide to the number 44222 or you can go to JamesSwanick.com slash guide if you'd like to schedule a free 15-minute call with one of my top coaches just an exploratory call to see if or how we can help you then you can go to JamesSwanick.com slash schedule or you can text the word project 90 to the number 44222 if you're listening in the US on a mobile phone that's JamesSwanick.com slash schedule or you can text the word project 90 that's one word project 90 to the number 44222 feel free to send me a direct message over on my instagram account which is at JamesSwanick you can also watch video episodes of this podcast and a series of other educational videos on my youtube channel which is JamesSwanickOne or you can direct message me on facebook at JamesSwanickOfficial and finally a request would you please now write a short review of the podcast inside of the Apple podcast app on your phone or on iTunes on your desktop computer would you please give the show five stars and write a quick one or two sentence review this will help the show get in front of even more listeners potentially transforming someone's life you can rate and review the show inside of your Apple podcast app on your phone or over on iTunes on your desktop thank you so much and i'll catch you next time