Digital Wellness

Episode 73

46% of people say they cannot live without their cell phones.  Wait, that’s crazy; almost half of us equate not having a digital device to life and death!  Cell phones and social media can be fantastic tools when used correctly, but there is a dark side.  Digital health is a fundamental component of health and wellness; however, it’s often neglected.

In this episode, we dive into the effects that social media and digital technology have on our health and outline strategies for digital wellness.  This topic has never been more critical as we continue to push increasingly forward in the digital age.

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Episode Transcript

[00:00:00] Join me, Dr. Richard Harris, as we strive to unlock the secret to the human body. Strive for wellness strive for great health. Follow the show on iTunes, Spotify, Google, and Android.

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And now to this week’s episode. All right, guys, before we get rolling, just one quick announcement, I’m going to be stepping away from the podcast for a month. I’m feeling a little bit of content burnout. Yeah, there’s a lot of work that goes into these shows. We will be back with a new episode on June 2nd.

All right, let’s get into this week’s episode. Hello and welcome to this episode of the Strive for Great Health Podcast. I’m your host, Dr. Richard Harris. And today, we’re going to be talking about digital wellness, and this is kind of a funny thing to be talking to you about as you’re listening to this from most likely a digital device.

Don’t stop listening to the podcast if you’re enjoying it. But we’re going to talk about what some data shows on what interactions with our cell phone and social media can do in the body and then how to get benefit from those interactions and not the harms that there’s data showing are associated with overuse.

So a survey from 2019 and 2020 has people spending around two hours and 20 minutes on social media daily. I’m going to repeat that survey data from 2019, and 2020 has people spending around two hours and 20 minutes on social media daily. What the heck are you guys looking at on social media for two hours and 20 minutes a day?

I mean, that’s crazy. I can’t even imagine that, but 50% of which is based upon cell phone use. 11 years ago, this number was 12 minutes a day. So think about that. We’ve added more than two hours on average, based upon this survey data of social media use [00:04:00] per day.

Now, why is that possibly an issue? Social media use has been linked to depression; it’s been linked to anxiety, poor sleep quality, lower self-esteem, inattention, and hyperactivity. And this is mainly in teens and adults. Of course, these are observational studies. So the usual caveat correlation does not imply causation, but there’s also data that shows that limiting social media intake to less than 30 minutes per day can improve well-being by decreasing subjective feelings of depression and loneliness. That’s so crazy to think about that. Using these platforms has been associated with feelings of depression and loneliness, but we’re going to get into in a minute why that is. Another study shows that the more people used Facebook over a two-week period that their life satisfaction levels decline.

So higher use of Facebook, lower life satisfaction levels. And this study was really interesting because they controlled for the size of the people’s networks and how many friends they had for “friends “on social media, their perceived support, motivation for using the platform, gender, and they even looked at things like loneliness, self-esteem, and depression, and still found those effects.

And this is important because previous research shows that our subjective well-being, basically, how well do we feel? Do we feel healthy? Do we feel vital? Do we feel like we have a purpose? These actually matter; these things actually correlate with overall health and longevity. And actually, it was interesting in this study; they also found that the more direct interaction people had, so the less time they spent on social media, the more time they spent actually with people had the opposite effect. The more time we spent around people in this study, the more life satisfaction we had, and this makes sense; we are a tribal people. And I say that because only about maybe 10% of our genome, depending on who you look at, then what study may have updated for modern life.

But we still have the social instincts of people who were in tribes. And so a lot of these issues come from that. Let’s keep it moving to something that a lot of people think is not real. And that’s social media addiction; social media addiction is real, just like any other form of addiction. It’s estimated, depending on the study, that 2.6% to 10.9% of regular users of social media are actually addicted globally. The average is about 6% and is defined as being overly concerned about social media. How many people have you seen that are overly concerned about social media being strongly driven to use social media? That’s people everywhere nowadays, everywhere you go, people are posting and taking pictures and tweeting and hashtagging.

And now I sound like a really old guy. But take talking videos and stuff like that. People aren’t even enjoying the moment anymore. They’re making the moment have to seem perfect. So complete strangers will give them a like, instead of enjoying the moment with the people that they’re with, that to me is insane.

I’ve never been a big-picture person. I’ve always been more of, let me enjoy this moment with the people that I care about. And then the last thing is devoting so much time and effort to social media that it impairs our way of life. So what things are risk factors for social media, addiction, males, younger age, the more exposure we have, the social media, and then low levels of empathy.

Now, this is speculated because low levels of empathy [00:08:00] are implicated in a related addiction, and that’s internet addiction. Those who need a sense of belonging are more associated with social media addiction. These people are using social media as a substitute for an actual group, a real group, a direct group.

I shouldn’t say a real group, more of a direct group, a group that you actually see in person. What are other risk factors for social media addiction? Low conscientiousness. Conscientiousness is one of the big five personality traits; those who are high in conscientiousness are able to control themselves, are able to regulate their behaviors, and are able to direct impulses.

So why is this? Why are these effects happening that we’re seeing more depression, more anxiety, or sleep quality, lower self-esteem and attention, and hyperactivity with social media use? The first is the negativity bias. And this is something we’ve talked about in the strive for great health podcast before.

We, as humans, are programmed to remember negative events much more strongly than positive events. And the reason for that is, again, tribal society, Hunter-gatherers, negative events were things that killed us, whether that be bad plants or bad animals or a warring tribe. But whenever there was a negative event, it was something that was of life and death importance.

Now it’s a negative event of someone called me a jerk on social media. The problem is it causes the same evolutionary response. It causes the same physiologic response in our bodies. And we’ll talk about that in a minute. When we see stuff on social media, we’re seeing best of slices. Most people don’t post the real on social media.

Most people post stuff when everything is going great, or it’s the appearance of everything going great. I saw something, I forget how long ago, but it was a company where you pay, and literally, you sit on a private jet, and you take a photo while you’re sitting on the private jet to post to your friends that you’re sitting on a private jet.

How absurd is that? But that’s what it is. That’s what social media is. Our brains want to think it’s real life, but it’s not; it’s curated life. You’re seeing only what someone wants you to see. It’s a snapshot. It’s not what’s really going on now. I’m in some groups and things like that where people actually post real information, they post what they’re going through, and they do so for the right reason for accountability.

And to get those feelings out. And some people find it easier to post something online than talk to somebody in person. And I think that’s okay. And the way that you are getting catharsis and the way you are getting released, if that’s you, then that’s okay. It’s better to get that out than to keep it in.

One of the other things is false information. This is something that really grinds my gears. Especially during this COVID situation, I’ve seen people post stuff that I’m just like, that’s just, why no, if you even thought about that for a second, like any shred of common sense, you would know that that is not true, but because of our confirmation bias, we just repost things that we think, Oh, this sounds about right.

Without even verifying it, we live in an age where we can find information so quickly and easily. And yet, most of the time, we’ll just reshare something that we see because it’s in line with what we [00:12:00] expect or it’s in line with our own worldview. And that’s the confirmation bias. When I see something that’s in line with what I think, what do I do?

I look at it harder. To overcome this confirmation bias. I’m not just going to say, Oh yeah, this looks like it checks out. I dive deeper. And then there’s the social comparison aspect because of just how we’re hardwired. There is a comparison that we do when we see other people. That’s why there’s a company that will let you take pictures on a private jet.

If we didn’t compare ourselves to others, that company wouldn’t need to exist. And there’s actually some research that shows that our perception of social isolation is more powerful than objective social isolation. What does that mean? It means that for people who are introverted, who don’t necessarily want to, or like to be around people all the time, they are socially isolated, but if they don’t feel like they’re socially isolated if they liked being by themselves, then there’s no harm that’s associated with that, but the harm is associated with if we believe we’re socially isolated if we perceive that we are socially isolated, and if we are comparing ourselves our real life, our real experiences to someone’s best of real, that can create some problems that can create some feelings of isolation.

Oh, I’m not as good as this person. I’ll never be where they are. Oh, I wish that I was on a private jet right now. And again, subjective well-being is very important to our actual overall well-being. Another reason that social media has been linked to these things, the algorithms favor polarizing information.

So the algorithms favor information that is leaning to one side or the other, and I’m not here to criticize your side or your political ideology because I realize that your ideas are shaped by the context of your life. I don’t understand the context of your life unless you’re one of my listeners is a friend of mine who I’ve known for a while.

Then I understand some aspects of the context of life, but not all of them. And I know that our ideas and our beliefs are shaped by our experiences are shaped by the context of our life. And so if you’re conservative, if you’re liberal, whatever you want to identify, as in that regard, I don’t really care.

But what I care about is, are you a good person? Are you someone who helps others? Are you someone who takes care of their responsibilities? And actually, I didn’t even want to go into this, but I’ll say it because heck, it’s my show. I can say what I want. There’s no such thing as a liberal or conservative.

There’s no such thing as a Democrat or Republican; all there really is, are human beings who have a different opinion than you, that’s it. So next time you say stupid liberals or stupid conservatives, why can’t they understand this? Say to yourself, this is a human being, a Homosapien; if you’re nerdy like me and want to put it in those types of terms, who has a different opinion than I do.

Now, once you think that way, it switches things, then you’re saying, okay. This person has a different opinion. Well, why do they have a different opinion? And now you begin to wonder, well, what context shaped that opinion? And I’ve done that so many times where I just ask people questions about, well, why do you think that way?

Well, what happened to you? What shaped that opinion? And that’s what leads to understanding because now I want to understand the context that placed that opinion into your head. And so now we can really begin to talk and have an open dialogue, but I digress, social media favors more polarizing things [00:16:00] because people click them more.

If you click them more if you read the articles more, that gets placed higher in the algorithm. So more people see them. The problem there is that you don’t get the whole picture. So if you’re continuing to click on images that are far left or far, right. And engage with things that are far on either side of the spectrum are you’re going to see is stuff that’s on either side of the spectrum, you’re going to lose the stuff that’s in the middle, and biases are so important.

Because they distort the way, we view things. They distort the way we interpret information, and it’s based upon our context, but you have to see the whole picture, which is why I don’t just use one new source. And typically, I don’t read my news from American sources. Cause American sources are just garbage.

All they’re trying to do is get clickbait and divide. Most of the time, I read my news from foreign sources, which actually report the news in an unbiased, objective way, not a subjective way, not feelings, and trying to rile up one group of people.

What else about social media rejection? How many times have you posted something, and you see some random person you don’t even know say something mean or false or stupid or whatever, and then what happens? It bothers you. It can stick with you for a while. I know people whose entire days have been ruined because of some random things, some random person said on the internet. Well, why is that?

Because rejection activates the same pathways in the brain that physical pain does. Well. Why is that? How does that make sense? Well, we got to go back to tribal times because in those times, if you are rejected from the group, that means you were kicked out of the group. And if you were kicked out of the group, that was a death sentence because we couldn’t live on our own.

It’s not like today. There was such a strong need for strong community ties. And so rejection was synonymous with death. And because of that, when we get rejected, we actually kick in these strong fight or flight type mechanisms, these strong survival mechanisms, and it activates the same areas in the brain that physical pain does.

And then rejection damages our self-esteem, and it actually lowers our cognitive abilities temporarily. There’s research where they’ve done this, where they subjected people to something that was a type of rejection. And then, they had them do cognitive testing, and their cognitive ability was lowered.

It would be like if I try to take a test after someone punched me in the stomach, I’m probably not going to do very well on that test. No, I’ve talked to a lot of doom and gloom here, but not all the research is bad. Some of it reveals positive associations. Well, Richard, you just told us all this bad stuff. Well, how can some of it be good intentionality?

We talked about that on the intention, not perfection podcast, because social media and digital products are a tool. A tool can be good, or a tool can be bad, but it depends on how you use it and your intentions for its use. So it’s likely a factor of how are you using it? Who’s in your network? What content are you viewing?

Because it’s actually a tool that can increase productivity. I wouldn’t be where I am today without social media. LinkedIn has been a Godsend to me. Digital media has allowed me to grow my business, has allowed me to talk to you. So again, it’s a tool. It depends on how it’s used.

So let’s get into some actual science-y science-y stuff. Let’s talk about some biology. Why is it at a biological level that these things are [00:20:00] happening? Well, actually, whenever we get a like or a positive association on social media, what happens is you get a spike, a little surge in dopamine, our reward, chemical. That’s why sometimes you’ll just pick up your phone and not even need to use it because a phone has a use, right.

It has a purpose, but sometimes we’ll just pick it up and just open it and just start going through stuff. And you’re like, why did I even open my phone? I didn’t need anything from my phone at this point in time. Because of those likes and those associations and certain notifications and rewards from apps increased dopamine.

Another thing that is important in this is that dopamine actually helps blunt the effects of cortisol on your brain. So if you’re chronically stressed, you’re more likely to use your phone when stressed. And we’re going to talk about why this is a vicious loop at the end of the podcast, but what’s really insidious about this.

And we’ve talked about some of the highly questionable and frankly should be illegal behaviors by food companies, app makers, and cell phone makers do the same thing. So what is really insidious about this is they use variable rewards schedules on purpose. Variable rewards are just that they’re variable.

Now what happens in our brains is that we accommodate to known rewards very quickly. Let’s say one day I stopped by your office randomly at two o’clock and give you a dollar. You’re going to be like, Hey, this is awesome. I just got a random dollar. Thank you. Now let’s say I did the next day and the next day and the next day.

So a week later, two o’clock comes around. You expect it to get the dollar. You keep it moving because you’ve accommodated. You’re used to it. Our brains don’t like predictable awards as much as we like unpredictable awards. And this is what the variable reward schedules mean. So companies, social media companies, app companies, what they’ll do is they’ll withhold, showing you notifications and likes and things like that, and then burst it.

So it comes at random. So all of a sudden, you get flooded with all this information. You get flooded with a surge of dopamine. Now what we’ll also do in this situation is if the reward comes at random and there’s little costs or risks to checking or doing that activity, we’ll check frequently. And that’s why you’ll pick up your phone and open social media and not even need it because you’re checking for that reward.

You’re checking for that variable schedule, but Facebook and Instagram know this. And so you may not get your notification when you think you should and then get it at that burst. So you get the variable reward. So you come back and use the app, so they make money. They’ve hijacked our biology, our physiology, and we have to arm ourselves with the information to fight back again.

I’m not saying there’s anything wrong with Facebook or Instagram. It’s a tool, but you’ve got to know what’s going on with the tool because it can be dangerous to yourself or others if we don’t understand the parameters of the tool. And the game that the tools use the play. Now, there are some things that are very concerning with overuse.

There are two studies that were done in adolescents that are actually quite terrifying. One of them shows that there was thinning, so smaller areas of the prefrontal cortex that corresponded to the volume of social media use. So the more social media consumed, the thinner the prefrontal cortex is; well, why is that important?

The prefrontal cortex is what makes us us. It is higher-level decision-making areas; it’s what separates us from reptiles and amphibians and all those other creatures. [00:24:00] It’s why I’ve said this on the podcast before we can articulate why we like a Monet or Rembrandt or a fine wine. It is that important. So you can imagine if you have thinning in this area if that area is not as robust as another, that could cause some pretty significant issues.

Another study showed smaller volumes around the amygdala. We’ve talked about the amygdala on the podcast before; it’s involved with a lot of our fear and stress responses, but it also is involved with our ability to deal with impulses. So smaller volumes are on the amygdala are going to make us more impulsive.

Also, it’s going to decrease our ability to resolve conflict in a way that’s amenable to both parties, right? Without doing something stupid that we regret, that’s pretty concerning. But if you look at where we’ve been heading. You can kind of see why there’s an increase in certain things that there’s an increase in because of poor conflict, resolution abilities, impulsive behaviors, and people making poor decisions.

How many times have we seen that in the news recently? It feels like those things are on the rise. I’m not saying social media is directly responsible for that, but there’s data showing that there is a correlation there. Can’t talk about digital wellness without talking about cell phones; the average adult smartphone user interacts with their phone between 50 to 85 times a day.

You ever just sat there and actually counted. How many times you’ve used your phone in a day? I did it once I was shocked. I got to 50, and I was only at lunchtime. This is back when I ate breakfast, lunch, and dinner. And that’s when I said, I need to do something about this, cause this is ridiculous. And I’m just picking this thing up all the time.

And at the end of this podcast, we’re going to talk about the ways that I’ve incorporated to get my cell phone away from me, hint-hint. There’s data that shows that college kids report using their cell phones; I believe this study was from 2014, almost 500 to 600 minutes a day. That’s an insane amount of time on their phone, insane amount of time on their phones.

46% of people say they couldn’t live without their phones. Almost half the population says that I’d die without my cell phone. That’s a huge problem. Increased use of smartphones is linked to increases in anxiety, depression, poor sleep, and what is something that you see all the time, increased risk of car injury or death.

People are texting and driving Facebook and driving Tik Tok and driving. So one of the reasons why I’m so hopeful for self-driving cars because it’s going to cut down accidents because the number one cause of accidents is distracted drivers.

Research shows that your phone notifications, this is crazy, activate the same attention systems as someone calling your name, something that’s so personal to us that is so motivating to us. Someone saying, Hey, Richard, how quickly do you turn around? When someone calls your name, and it snaps your attention almost immediately. And research says our cell phone notifications do the same thing.

They also increase our cortisol. So these notifications actually stimulate our fight or flight system. Why, again, we talked about this in, in tribal times, things that would strongly draw our attention were life or death [00:28:00] issues. And so, if it’s a life or death issue, I’m going to need that surge in cortisol.

I’m going to need to increase blood pressure. I’m going to need more blood sugar. I’m gonna need to get ready to fight or run. Well, that’s not the case with a cell phone notification. I don’t need to fight or run most of the time. I know, unless it’s one of those severe weather alerts, right? Here’s the crazy thing.

This is also correlated with academic performance and learning new material. And this is pretty interesting and relevant to what’s going on right now in schools. So using social media devices while learning new material reduces comprehension and reduces academic performance. I’ve heard startling numbers on kids failing because they’re at home because they have access to all these devices and all these distractions.

And it’s one of the reasons why I recommend when people are trying to learn something, they do it in a place in a way that they can’t get distracted by social media or from their digital devices. Now I know a lot of us learn on digital devices. I actually learn better on digital devices, but when I was studying in school, I actually downloaded an app that didn’t let me get on the internet.

It worked out very, very well. So let’s talk about something related to why using another device while trying to do something can reduce our comprehension and academic performance. There’s something called working memory and then working memory processing. So working memory is basically like RAM on a computer.

It’s like we have a finite capacity to process and store all the signals around this. So when we do stuff on a computer, when we pull up applications, there’s that working memory, that RAM that says, okay, there’s a set amount of tasks that we can run at a time. And each of these tasks pulls some of this random access memory, right?

So that task stays in the forefront. Our brains work the same way. We have a finite capacity to process and store all the signals around us. And so if I’m doing something that’s requiring my working memory, and then I get a notification, something that draws my attention as strongly as someone calling my name. I’m going to divert a lot of attention, a lot of resources to that, and think about it. How many times have you been doing something, and you heard your cell phone go off, or some other device go off, and it drew all of your attention immediately, and you forgot what you were doing? You lost your train of thought.

Well, now you know why, but this was really interesting because this only happened when the tasks were not self-paced. When the tasks were self-paced, then you didn’t see this. So the device diverts conscious attention away from a focal task. There’s also some really interesting research on what happens if we hear a phone when we’re separated from our phone.

So let’s say you even have your phone in the other room, and hearing a phone ring while separated from your phone decreases enjoyment of focal tasks. So it decreases the enjoyment of tasks that you’re doing. Separation from a ringing phone also increases our heart rate, anxiety and decreases cognitive performance.

We hear it ring that dopamine system activates, and now we have to go satisfy that craving. And because if we don’t satisfy that craving, it elicits a stress response. And this is really, really crazy because it’s actually more insidious than that because even [00:32:00] seeing your phone, like if I even have my phone in my line of sight, it decreases working memory capacity and fluid intelligence and fluid intelligence is our ability to solve problems in a new situation or in a new way.

What’s interesting is this is not always the case. And it’s largely determined by how much you feel you need your phone. Well, we talked about earlier, 46% of people said they die without their phone. So those people are people who are going to experience all of these things because they feel a strong need for their phone.

And it’s really ironic because basically, the more you depend on your phone, the more you suffer from your phone’s presence, and the more you could use to be away from your phone, it’s a vicious loop. So diving into the biology, we already talked about this a little. We talked about our old friend cortisol; strive for Great Health Podcast and cortisol are synonymous.

So notifications, you get a cortisol spike. Seeing our phone, you get a cortisol spike; even in being in the same room as your phone, you get elevation in cortisol. And we talked about why, right because these notifications are coming from an evolutionary perspective where information was life or death.

And this actually ends up in a vicious cycle. We alluded to this earlier, and it’s the interaction between cortisol and dopamine. So what happens if you elevate cortisol levels, you get dysregulation in dopamine levels. And if your dopamine levels are constantly elevated all the time, you get dysregulation in dopamine levels.

And if your cortisol levels are elevated, you get HPA axis dysfunction, or what we call or what we used to call adrenal fatigue. What happens now, you’re getting dysregulation in both systems, and it just leads into this vicious cycle. So what are some strategies for digital wellness? Of course, we always love to end the podcast on what can you do.

We give information, and then we say, here’s the actionable points. And so here are the actionable points, strategies for digital wellness. Know how much time you’re spending on your phone. How can you know there’s a problem if you don’t know there’s a problem? All your phones have a screen on time.

They’ll let you know how much time you spend on it. So that’s the first thing right now go see what your screen on time on your phone, how much time you’re spending on your phone. If you’re one of those people who says, I don’t have time to exercise, I bet you, you could take 30 minutes out of your screen on time to exercise.

I bet you, I guarantee it. Limit social media time to less than 30 minutes per day and do it at scheduled times. This is really important. If you want to be able to break the cycle. Because now you’re interacting with social media at a specified time. When you decide it gets rid of that variable rewards, you know, you’re keeping your phone away from you out of sight.

And you’re getting on the social media at a time when you deem it for a scheduled amount, also have a digital detox period. Days where you don’t get on and check your email, days where you don’t check social media, get away from it. It’s great to have a digital detox every now and then. One of the tools and techniques that worked for a lot of different things is batch your technology use just like you have a window for social media, have a window for when you’re going to use certain tech like your iPad or whatever.

Don’t use your phone in bed. I mean, we’ve talked about what blue light does to you, and don’t check your phone unless it’s an emergency for an hour before you go to bed because you don’t want those cortisol spikes and surges right before going to bed. That’s not when cortisol levels are supposed to go up, they’re supposed to go up in the morning, and we will have a podcast [00:36:00] coming about the HPA axis and about cortisol and all of that regulation. Of course, use the red light filter at night on your device.

Replace it with other boredom busters. This is such an important concept because a lot of times, we just grabbed the phone cause we’re bored. A lot of times we just go to the kitchen and eat because we’re bored. We need to do things that are actually beneficial for us when we’re bored and not worse for us when we’re bored, not things that are harmful for us when we’re bored.

So what are some other boredom busters? Brief exercise, do some pushups, do some squats, do some stretches, some yoga, read a book, phone a friend, doodle, or color. What do kids do when they’re bored? They doodle, they color, and then all of a sudden, it opens up their creativity, and they’re doing something physical with their hands.

There may be, we’ll have an AH-HA moment. I used to doodle and color all the time. And it’s actually something I’m going to start doing again. I can’t draw, please. Don’t ask to see them. It’s embarrassingly bad, but journal right. Make crafts do something for somebody else, make a gift for someone else, clean. A lot of people hate cleaning.

I love cleaning because I can just shut off my brain. And it’s a mechanical task that is very easy to do, so I don’t need to put a whole lot of cognitive power into it. I can put on some music or an audible book and just clean or full laundry. One of the things that we need to do in the morning is not check our phones the moment we wake up. Go 30 minutes in the morning before checking your phone; just try that and see how you feel. And I think you’re going to feel better. I do that. I don’t check my phone right when I wake up in the morning. We talked about what happens when your devices in line of sight, keep it out of sight, decrease, what we call the salience of your phone, how important your phone is to you.

Leave your phone at home. Sometimes one of the things that we talked about earlier on this podcast was the negative effects are correlated with how strongly we believe we need our phones. So we need to decrease that association with the need of our phones and then meditate or do yoga. This has a positive impact on numerous things.

Self-esteem anxiety, depression, focus, attention, meditation is one of the best ways if you want to improve your focus and attention. So these are some strategies I have for digital wellness. I would love to hear if you have any that you’ve implemented in your life or that you’ve heard, or things that have worked for you.

Please join the Strive for Great Health Podcast Facebook group and talk about it. Talk about what you’ve done to help yourself with social media. And I know it sounds weird. I’m telling you to join a Facebook group after I just spent, I don’t even know how long this is right now, trashing social media, but again, it’s how you use it.

And I use it to help people. I don’t scroll on Tik Tok. I don’t scroll on Instagram. I’m very targeted with how I use these platforms. So this has been the Strive for Great Health Podcast with your host, Dr. Richard Harris. Y’all have a blessed day.

Thank you for listening to the Strive for Great Health Podcast with your host, Dr. Richard Harris. It’s our mission and goal with the podcast to impact as many lives as possible. To empower individuals to take control of their health and live a life full of joy and purpose.

You may help us achieve this mission by leaving a five-star rating and review on your preferred podcast platform and by sharing this podcast with anyone you think it may help. You can also support the podcast by making a donation to your favorite charity. If you do so and send us an email, we’ll give you a shout-out on the podcast because here at the Strive for Great Health Podcast, we’re all about charitable giving and making the world a better place. Thank you for listening, and God bless.

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