#370 Psychedelics For Veterans and Workaholics For Shame, Blame and Guilt with Matt Zemon, MSc

Send us a textThis week on The Less Stressed Life, I’m so excited to welcome back Dr. Bill Rawls! In this episode, Bill dives deep into cellular wellness and shares powerful insights from his own health journey with chronic Lyme disease. We explore how the health of each cell affects our overall wellness, why chronic illness can often feel like a “perfect storm” of symptoms, and the best ways to fortify ourselves against stress and toxins. Bill breaks down his “five pillars of cellular health” and shares how nutrient-rich foods, herbs, and lifestyle choices can work together to strengthen our resilience. If you’re dealing with chronic illness or just want to up your health game, this episode is packed with valuable takeaways!Check out Bill's other episode on the LSL here: #364 Antibiotics vs Herbs: Recovering from Lyme and InfectionsKEY TAKEAWAYS:Cellular resilience’s role in chronic healthHow stress reactivates dormant microbesWhy testing often falls short in chronic illnessDr. Rawls’ Five Essentials: sleep, nutrients, movement, environment, immune balanceFocusing on resilience over perfectionTips for managing daily mold exposureABOUT GUEST:For over 30 years, Dr. Bill Rawls dedicated his life to medicine. After a chronic Lyme disease diagnosis revealed the limits of modern medicine, he turned to holistic and herbal therapies, restoring his health and inspiring a focus on cellular wellness. Now, through his bestselling books, Unlocking Lyme and The Cellular Wellness Solution, and as the founder of Vital Plan, Dr. Rawls advocates for the power of herbal phytochemicals in defending against illness. His signature Restore Kit™ has helped thousands reclaim their health. As a bestselling author and speaker, Dr. Rawls makes complex science accessible to all. WHERE TO FIND:Website: https://vitalplan.com/Instagram: https://www.instagram.com/vitalplan/Website: https://rawlsmd.com/Instagram: https://www.instagram.com/rawlsmd/WHERE TO FIND CHRISTA:Website: https://www.christabiegler.com/Instagram: @anti.inflammatory.nutritionistPodcast Instagram: @lessstressedlifeYouTube: https://www.youtube.com/@lessstressedlifeLeave a review, submit a questions for the podcast or take one of my quizzes here: ****https://www.christabiegler.com/linksNUTRITION PHILOSOPHY:Over restriction is deadWhole food is soul food and fed is bestSustainable, synergistic nutrition is in (the opposite of whack-a-mole supplementation & supplement graveyards)You don’t have to figure it out aloneDo your best and leave the restSPONSOR:  Thanks to Jigsaw Health for sponsoring this episode! Try their MagSoothe or MagSRT for better sleep and less stress. Use code LESSSTRESSED10 at JigsawHealth.com for 10% off—unlimited use!

Send us a textThis week on The Less Stressed Life Podcast, I’m thrilled to welcome Erin Doppelt, a spiritual psychology and meditation teacher with a fascinating global journey. Erin has spent years traveling the world, from Israel to India, diving deep into spiritual practices and studying under diverse gurus. Now the founder and CEO of Spiritual Intelligence, Erin is on a mission to help others live their most unedited, authentic lives.In this episode, Erin shares her insights on overcoming stress, aligning with your authentic self, and the transformational power of travel. She also reveals her “Uplevel Meditation” framework, designed to help those struggling with anxiety, depression, and ADHD tap into their inner calm. If you’re curious about finding true alignment, embracing your unique desires, or just looking for a dose of inspiration, Erin’s story will speak to you!KEY TAKEAWAYS:How to identify and remove barriers to living authenticallyWhy stress is often a signal that we’re out of alignmentThe role of travel in self-discovery and personal growthErin’s tips for embracing a nomadic lifestyle and the freedom it bringsThe “Uplevel Meditation” method and its impact on mental wellnessHow meditation and mindfulness practices can reduce stress and promote self-connectionABOUT GUEST:Erin Doppelt is a spiritual psychology and meditation teacher, holding a master’s degree from Columbia University in psychology and spirituality. She’s the founder of Spiritual Intelligence, offering certification programs in meditation and spiritual psychology, and creator of the UpLevel Meditation framework, designed to help with anxiety, depression, and ADHD. Erin’s work has been featured by SXSW, NBC, Google, Healthline, and Nike. Host of The Wise Woman Podcast, she brings insights on spirituality and self-connection, and is passionate about global travel, strong coffee, and ethnic cuisine. Click here for more info on The Align Coaching CertificationErin's book: Nothing Can Stop YouWHERE TO FIND:Website: https://www.erinracheldoppelt.com/Instagram: https://www.instagram.com/erinrdoppelt/WHERE TO FIND CHRISTA:Website: https://www.christabiegler.com/Instagram: @anti.inflammatory.nutritionistPodcast Instagram: @lessstressedlifeYouTube: https://www.youtube.com/@lessstressedlifeLeave a review, submit a questions for the podcast or take one of my quizzes here: ****https://www.christabiegler.com/linksNUTRITION PHILOSOPHY:Over restriction is deadWhole food is soul food and fed is bestSustainable, synergistic nutrition is in (the opposite of whack-a-mole supplementation & supplement graveyards)You don’t have to figure it out aloneDo your best and leave the rest

Send us a textThis week on The Less Stressed Life Podcast, we’re diving into the world of gut health, metabolism, and the hottest new trend in health: GLP-1 medications! 🎉 I had the pleasure of chatting with the amazing Shefaly Ravula, a PA-C and founder of Precision Gut Health, who’s on a mission to transform gut and metabolic health using a fusion of culinary medicine, advanced labs, and a whole lot of passion. 🌱✨We’re tackling everything from the role of GLP-1 agonists (think Ozempic and Wegovy) to how gut health impacts metabolism and longevity. Curious about how these medications work and why they’ve become so popular lately? Shefaly breaks it all down, including why supporting your body’s natural GLP-1 production with fiber and polyphenols is just as important.It’s a juicy episode filled with practical tips on managing gut health, exploring the science behind GLP-1, and why it’s essential to approach weight loss holistically. Plus, we’re dishing on healing spices and their magic in supporting gut health! 🌶️💪KEY TAKEAWAYS:What GLP-1 agonists (Ozempic, Wegovy) are and how they workWhy gut health is key to metabolism and longevityThe difference between natural GLP-1 production and medicationHow to support your body’s own GLP-1 with fiber, polyphenols, and healing spicesShould you be taking GLP-1 medications? Shefaly’s take on who benefits the most!The healing power of “Vitamin C”—community—and “Vitamin J,” joyABOUT GUEST:Shefaly Ravula, PA-C, is the visionary founder of Precision Gut Health, a virtual telehealth practice on a mission to unlock the secrets of gut health, metabolic balance, and longevity. At the heart of her practice lies a powerful fusion of culinary medicine, advanced labs, and a profound commitment to digestive and metabolic health optimization. She is dedicated to guiding patients towards a future where gut health and longevity are intricately entwined—and where vibrant health is not just a destination but a lifelong journey.FREEBIES FROM SHEFALY:Download Your Free Gut Health Survival Guide at https://precisionguthealth.com/Gut Healing Herb Guide: https://precisionguthealth.com/gut-healing-herbs-and-spices-guide/WHERE TO FIND:Website: https://precisionguthealth.com/Instagram: https://www.instagram.com/precisionguthealth/WHERE TO FIND CHRISTA:Website: https://www.christabiegler.com/Instagram: @anti.inflammatory.nutritionistPodcast Instagram: @lessstressedlifeYouTube: https://www.youtube.com/@lessstressedlifeLeave a review, submit a questions for the podcast or take one of my quizzes here: ****https://www.christabiegler.com/linksNUTRITION PHILOSOPHY:Over restriction is deadWhole food is soul food and fed is bestSustainable, synergistic nutrition is in (the opposite of whack-a-mole supplementation & supplement graveyards)You don’t have to figure it out aloneDo your best and leave the rest

Send us a textThis week on The Less Stressed Life Podcast, we're diving into the secrets of a good night's sleep! 💤 I sit down with sleep expert Dr. Angela Holliday-Bell, who shares her journey from struggling with insomnia to becoming a leading advocate for restful sleep. Dr. Bell is on a mission to help others harness the power of quality sleep for a happier, healthier life. 🌙✨We dig into the “Three P’s” of sleep—Prioritize, Proactively Manage Stress, and Protect Sleep. Dr. Bell explains how small changes can make a big difference, and why sleep is non-negotiable, especially for high achievers. 🛌💪Plus, she sheds light on how our modern lifestyles—hello, remote work and artificial light!—are wrecking our sleep patterns, and what we can do to fight back. Trust me, after this episode, you'll want to rethink your nighttime habits! 🌞🌒KEY TAKEAWAYS:The “Three P’s” for reclaiming restful sleepWhy prioritizing sleep is essential, not optionalThe hidden impacts of artificial light on sleep qualityHow sleep tech can help (or hurt) your sleep routineWhy you deserve good sleep—no earning required!ABOUT GUEST:Dr. Angela Holliday-Bell is a Board-Certified Physician, Certified Sleep Specialist, Author, Speaker and Founder of the Solution is Sleep LLC. As someone who formally suffered from insomnia herself, she understands the transformative power of good quality sleep and how obtaining this regularly can lead to a happier, healthier, and more productive life. She has been featured on local and international television shows and networks such as the Dr. Phil show, ABC news, and WGN television spreading her message about the power of good sleep. Find Dr. Bell's book Sleeping On The Job here: https://sleepingonthejobbook.com/FREE 7 Days to Better Sleep Guide: https://thesolutionissleep.com/better-sleep-guide/WHERE TO FIND:Website: https://thesolutionissleep.com/ Instagram: https://www.instagram.com/thesleep_md WHERE TO FIND CHRISTA:Website: https://www.christabiegler.com/Instagram: @anti.inflammatory.nutritionistPodcast Instagram: @lessstressedlifeYouTube: https://www.youtube.com/@lessstressedlifeLeave a review, submit a questions for the podcast or take one of my quizzes here: ****https://www.christabiegler.com/linksNUTRITION PHILOSOPHY:Over restriction is deadWhole food is soul food and fed is bestSustainable, synergistic nutrition is in (the opposite of whack-a-mole supplementation & supplement graveyards)You don’t have to figure it out aloneDo your best and leave the rest

Send us a textThis week on The Less Stressed Life Podcast, I’m thrilled to have Lily Nichols, RDN, CDE, back with us! In this episode, Lily gives us the scoop on her latest book, Real Food for Fertility, co-authored with Lisa Hendrickson-Jack, which focuses on preconception nutrition for both women and men. We cover everything from improving sperm quality to the crucial role of nutrient-dense foods for both partners. Lily is all about breaking down myths, especially when it comes to avoiding fats and animal proteins, which are actually key players in healthy pregnancies. I love Lily’s no-nonsense, research-backed approach, and I think you will too!Check out Lily's other books Real Food for Gestational Diabetes and Real Food for Pregnancy here: https://lilynicholsrdn.com/books/KEY TAKEAWAYS:Why conventional guidelines for gestational diabetes often fail, and what actually helps with blood sugar controlHow preconception nutrition for both men and women affects fertility and pregnancyThe benefits of nutrient-dense foods like liver, meat, and seafood for hormone health and egg/sperm qualityThe role of environmental toxins in fertility and simple steps to minimize exposureWhy fats and animal proteins are essential for healthy pregnanciesHow myths around prenatal nutrition can hurt rather than helpLily's other episodes on the LSL:#031 Do you really need to eat for 2? 3 myths in prenatal nutrition & how to have a healthy pregnancy and postpartum experience with Real Food for Pregnancy Lily Nichols, RDN, CDE#204 Gestational Diabetes with Lily Nichols, RDNABOUT GUEST: Lily Nichols is a Registered Dietitian/Nutritionist, Certified Diabetes Educator, researcher, and author with a passion for evidence-based prenatal nutrition. Her work is known for being research-focused, thorough, and critical of outdated dietary guidelines. She is the founder of the Institute for Prenatal Nutrition™, co-founder of the Women’s Health Nutrition Academy, and the author of three books: Real Food for Fertility (co-authored with Lisa Hendrickson-Jack), Real Food for Pregnancy and Real Food for Gestational Diabetes. Lily’s bestselling books have helped tens of thousands of mamas (and babies!), are used in university-level maternal nutrition and midwifery courses, and have even influenced prenatal nutrition policy internationally. She writes at https://lilynicholsrdn.com. WHERE TO FIND:Website: https://lilynicholsrdn.com/Instagram: https://www.instagram.com/lilynicholsrdn/WHERE TO FIND CHRISTA:Website: https://www.christabiegler.com/Instagram: @anti.inflammatory.nutritionistPodcast Instagram: @lessstressedlifeYouTube: https://www.youtube.com/@lessstressedlifeLeave a review, submit a questions for the podcast or take one of my quizzes here: ****https://www.christabiegler.com/linksNUTRITION PHILOSOPHY:Over restriction is deadWhole food is soul food and fed is bestSustainable, synergistic nutrition is in (the opposite of whack-a-mole supplementation & supplement graveyards)You don’t have to figure it out aloneDo your best and leave the rest

Send us a textThis week on The Less Stressed Life Podcast, I chat with Matt Zemon, educator and author, about the transformative power of psychedelics in mental health. Matt shares his journey from avoiding drugs to becoming an advocate for psychedelics in treating trauma, PTSD, and more.We discuss how a magic mushroom experience changed his perspective and explore stories of veterans finding healing through psychedelic therapy. We also address the stigma surrounding psychedelics and highlight the importance of responsible, safe use for emotional and spiritual healing. This is an eye-opening conversation on the growing role of psychedelics in mental health.KEY TAKEAWAYS:How psychedelics can transform mental health and personal growthThe role of psilocybin and ayahuasca in healing trauma and PTSDWhy mindset, environment, and source are critical for a safe psychedelic experienceThe importance of pre- and post-journey support in psychedelic therapyPsychedelics as a potential tool for end-of-life emotional healingABOUT GUEST: Matt Zemon, MSc, is an educator, author, and leading voice in psychedelic wellness, focusing on how psychedelics can transform mental health. He is the author of the best-selling Psychedelics for Everyone and the integration journal Beyond the Trip. With a Master’s in psychology and neuroscience from King’s College London, Matt blends academic knowledge with a passion for promoting safe and accessible psychedelic experiences. He works closely with medical professionals to support the responsible integration of psychedelics into healthcare, particularly in treating anxiety, depression, and trauma. Matt’s mission is to dispel myths around psychedelics and highlight their potential for human optimization and mental health improvement.WHERE TO FIND:Website: https://mattzemon.com/Instagram: https://www.instagram.com/matt.zemon/WHERE TO FIND CHRISTA:Website: https://www.christabiegler.com/Instagram: @anti.inflammatory.nutritionistPodcast Instagram: @lessstressedlifeYouTube: https://www.youtube.com/@lessstressedlifeLeave a review, submit a questions for the podcast or take one of my quizzes here: ****https://www.christabiegler.com/linksNUTRITION PHILOSOPHY:Over restriction is deadWhole food is soul food and fed is bestSustainable, synergistic nutrition is in (the opposite of whack-a-mole supplementation & supplement graveyards)You don’t have to figure it out aloneDo your best and leave the rest

Send us a textThis week on The Less Stressed Life Podcast, I’m hanging out with Dr. Peter Martone, a chiropractor and injury prevention expert with over 23 years of experience! 🙌 Dr. Martone is sharing his revolutionary approach to sleep and spinal alignment, and trust me, it's a game-changer. He explains how the way we sleep affects not only our spine but also our nervous system and overall health. We dive into his concept of Get W.A.Y. Better Sleep and how fixing your sleep posture can help reduce chronic pain, improve digestion, and even boost your immune system by focusing on your cervical spine. Tune in to hear some super practical tips to improve your sleep, and we also have a fun chat about personality-based sleep types—are you a Gorilla, Armadillo, or Ostrich sleeper? 🤔 You’ll definitely want to find out!Let’s get you sleeping (and feeling!) better! 🎧✨Find out what out what sleep animal avatar you are here: https://drsleepright.involve.me/what-animal-do-you-sleep-likeGet the Neck Nest pillow here: https://neck-nest.myshopify.com/KEY TAKEAWAYS:How your sleep position affects your spine and overall healthThe magic of Get W.A.Y. Better Sleep and how sleep posture heals your bodySleep personality types—are you a Gorilla, Armadillo, or Ostrich?Techniques to stop tossing and turning all nightBoosting vagal tone for better digestion, immunity, and hormone balanceWhy HOW you fall asleep is more important than how you stay asleepThe Neck Nest pillow and how it helps restore your spinal health while you snooze! ABOUT GUEST:Dr. Peter Martone is an educator, injury prevention specialist and patient care health practitioner who has focused on improving patient biomechanics for over 23 years. During his private practice as a chiropractor, Dr. Martone always believed that the structure of your spine affects the function of the central nervous system and this interference is at the root cause of most of the chronic problems people face. Dr. Martone now uses this principle as the cornerstone to help people Get W.A.Y. Better Sleep. His techniques have been featured on CBS, NBC, Fox News, now he travels the country teaching people how to regain their health in the bed by getting WAY Better Sleep. WHERE TO FIND:Website: https://drsleepright.com/Instagram: https://www.instagram.com/drsleepright/WHERE TO FIND CHRISTA:Website: https://www.christabiegler.com/Instagram: @anti.inflammatory.nutritionistPodcast Instagram: @lessstressedlifeYouTube: https://www.youtube.com/@lessstressedlifeLeave a review, submit a questions for the podcast or take one of my quizzes here: ****https://www.christabiegler.com/linksNUTRITION PHILOSOPHY:Over restriction is deadWhole food is soul food and fed is bestSustainable, synergistic nutrition is in (the opposite of whack-a-mole supplementation & supplement graveyards)You don’t have to figure it out aloneDo your best and leave the rest

Send us a textThis week on The Less Stressed Life Podcast, I’m hanging out with the amazing Brandee Hommerding, a certified nutrition therapy practitioner and founder of Bee Collective Wellness. Brandee is basically a stomach acid detective (yes, really), and she’s on a mission to help women feel better by mastering their digestion and hormones. In this episode, we’re diving headfirst into all things stomach acid—why it’s essential for digestion, how it’s tied to your hormone health, and what happens when you don’t have enough of it. Spoiler alert: it’s a game-changer for everything from nutrient absorption to energy levels. If you’re ready to get to the root of bloating, fatigue, and more, this episode is for you! PSA: Stop chugging water before meals, friends! It’s not helping – it’s diluting your stomach acid and making digestion harder. Instead, sip water throughout your meal, and let your stomach acid do its job!That’s a Wrap: You’re going to love this episode – Brandee’s wisdom on stomach acid will have you rethinking your entire approach to digestion. Plus, we’ll give you actionable tips that you can start using today to feel better, more energized, and less bloated.So, grab a cozy drink (not right before a meal, though!) and hit play. Your stomach will thank you!KEY TAKEAWAYS:Signs/symptoms of low stomach acidWhat are the root causes of low stomach acid?How to find out if you have low stomach acidSteps to support stomach acid productionWhat are the long-term effects of having low stomach acid?The importance of chewing and mindful eating!The dangers of long-term acid-blocking medicationsABOUT GUEST:Brandee is a Certified Nutrition Therapy Practitioner and the driving force behind Bee Collective Wellness. Brandee is on a mission to empower women through personalized nutrition coaching, with a strong focus on digestive and hormone health.As a self-proclaimed "diet-culture dropout," Brandee is dedicated to providing, nutrition support that is sustainable and provides flexibility. Her goal is to guide women through overcoming challenges like bloating, fatigue, PMS, and irregular menstrual cycles. By eliminating these symptoms, Brandee helps her clients feel more connected to their bodies, paving the way for a vibrant and energetic life.WHERE TO FIND:Website: https://www.beecollectivewellness.com/Instagram: https://www.instagram.com/beecollectivewellness/WHERE TO FIND CHRISTA:Website: https://www.christabiegler.com/Instagram: @anti.inflammatory.nutritionistPodcast Instagram: @lessstressedlifeYouTube: https://www.youtube.com/@lessstressedlifeLeave a review, submit a questions for the podcast or take one of my quizzes here: ****https://www.christabiegler.com/linksNUTRITION PHILOSOPHY:Over restriction is deadWhole food is soul food and fed is bestSustainable, synergistic nutrition is in (the opposite of whack-a-mole supplementation & supplement graveyards)You don’t have to figure it out aloneDo your best and leave the rest

Send us a textThis week on The Less Stressed Life Podcast,  I had the absolute pleasure of diving deep into the world of breathing, sleep apnea, and all things airway with the fabulous Dr. Kristen Geist. She's not just a dentist; she's a sleep and breathing guru who turned her own health battles into a mission to help others breathe and sleep better. Whether you snore, grind your teeth, or just feel tired all the time, this episode is your wake-up call to the wonders of airway health!Special Offer: Kristen has a limited number of discovery calls up for grabs—mention you’re a podcast pal for a chance to snag one! KEY TAKEAWAYS:Are your breathing issues being missed because you're a woman? Learn the surprising reasons why!Snoring isn’t just annoying—it’s a major red flag for hidden airway problems.Think tongue posture doesn’t matter? It could be the secret to better sleep and breathing!Mold and allergens in your home might be silently wrecking your sleep quality—here’s how to spot the signs.Tired all the time, anxious, or grinding your teeth? Don’t ignore these warning signs of deeper health issues!ABOUT GUEST:Kristen has been practicing dentistry for 8 years, but during the last 5 she has been narrowing her focus to airway, sleep apnea, and adult laser tongue tie release. Several years ago she was struggling with exhaustion, lightheadedness, anxiety, and trouble breathing before she was properly sleep tested and diagnosed with something called upper airway resistance syndrome, which is on the spectrum of sleep apnea. Now, she works together with other providers to help those with sleep apnea, tongue ties, etc. feel their best. She lives in upstate NY with her husband, son, and 2 adorable rescue pups. She is excited to spread awareness about the issues that things like sleep apnea and tongue ties can cause in adults and what signs to look for to see if you should be screened.WHERE TO FIND:Website: https://pranasleepandwellness.com/ Instagram: https://www.instagram.com/pranawithdrkristenInstagram: https://www.instagram.com/smiling_with_confidence/WHERE TO FIND CHRISTA:Website: https://www.christabiegler.com/Instagram: @anti.inflammatory.nutritionistPodcast Instagram: @lessstressedlifeYouTube: https://www.youtube.com/@lessstressedlifeLeave a review, submit a questions for the podcast or take one of my quizzes here: ****https://www.christabiegler.com/linksNUTRITION PHILOSOPHY:Over restriction is deadWhole food is soul food and fed is bestSustainable, synergistic nutrition is in (the opposite of whack-a-mole supplementation & supplement graveyards)You don’t have to figure it out aloneDo your best and leave the rest

Send us a textThis week on The Less Stressed Life Podcast, we're taking a literal "breath of fresh air"! I sit down with breathing expert Patrick McKeown, who explains how something as simple as changing the way you breathe can completely transform your health. Patrick dives into the Buteyko Method, a powerful technique that targets conditions like asthma, sleep apnea, and anxiety by focusing on nasal breathing and reducing over-breathing. He also reveals why mouth breathing is the sneaky culprit behind many common health problems—and how you can start breathing better today for a calmer, more energized life. Trust me, you'll never think about breathing the same way again! KEY TAKEAWAYS:What is the Buteyko Method?Why nasal breathing is life-changingHow mouth breathing hurts kids' developmentHow sleep apnea isn't just an airway problemWhy "take a deep breath" isn't the best advice for anxietyABOUT GUEST: Patrick McKeown is a world-leading breathing expert with over 20 years of experience coaching thousands to improve their health, focus, and athletic performance. He’s the bestselling author of The Oxygen Advantage, Asthma Free Naturally, and Atomic Focus, and his research has been featured in top journals like the Journal of Clinical Medicine. Founder of the Buteyko Clinic International and creator of the Oxygen Advantage® program, Patrick has trained thousands of breathing instructors worldwide. He’s a TEDx speaker and regularly appears in publications like USA Today, MindBodyGreen, and Men’s Health, advocating for the power of breath therapy in healthcare and sports. WHERE TO FIND:Website: https://oxygenadvantage.com/ Instagram: https://www.instagram.com/oxygenadvantage/Website: https://buteykoclinic.com/ Instagram: https://www.instagram.com/patrickmckeownofficial/WHERE TO FIND CHRISTA:Website: https://www.christabiegler.com/Instagram: @anti.inflammatory.nutritionistPodcast Instagram: @lessstressedlifeYouTube: https://www.youtube.com/@lessstressedlifeLeave a review, submit a questions for the podcast or take one of my quizzes here: ****https://www.christabiegler.com/linksNUTRITION PHILOSOPHY:Over restriction is deadWhole food is soul food and fed is bestSustainable, synergistic nutrition is in (the opposite of whack-a-mole supplementation & supplement graveyards)You don’t have to figure it out aloneDo your best and leave the restRETREAT INFO: