Dr. Tara Swart
Appearances
The Diary Of A CEO with Steven Bartlett
Most Shared Moment: Neuroscientist Reveals 4 Hacks to Rewire Your Brain For Growth & Success! - Dr Tara Swart
So the first one is myelination and anyone who does a lot of sport who repeats a certain, you know, weight training will understand that that's what's happening in their muscles. You know, when I said, you know, you come here pretty much every day and you sit with someone and you interview them and you're really great at asking questions.
The Diary Of A CEO with Steven Bartlett
Most Shared Moment: Neuroscientist Reveals 4 Hacks to Rewire Your Brain For Growth & Success! - Dr Tara Swart
So it literally started from the minute they got there and these little old ladies had to, and gentlemen had to carry their cases up. After one week... The people in that group were taller because their posture improved. They had better musculoskeletal coordination than they had a week before.
The Diary Of A CEO with Steven Bartlett
Most Shared Moment: Neuroscientist Reveals 4 Hacks to Rewire Your Brain For Growth & Success! - Dr Tara Swart
In before and after photos that were shown to people that didn't know them, they were rated as younger in the one week after photos than the photos from arriving at that place. And the reminiscing group also had some improvements, but not as much as the group that lived like they were in their 60s.
The Diary Of A CEO with Steven Bartlett
Most Shared Moment: Neuroscientist Reveals 4 Hacks to Rewire Your Brain For Growth & Success! - Dr Tara Swart
Yeah.
The Diary Of A CEO with Steven Bartlett
Most Shared Moment: Neuroscientist Reveals 4 Hacks to Rewire Your Brain For Growth & Success! - Dr Tara Swart
Yeah.
The Diary Of A CEO with Steven Bartlett
Most Shared Moment: Neuroscientist Reveals 4 Hacks to Rewire Your Brain For Growth & Success! - Dr Tara Swart
Yeah.
The Diary Of A CEO with Steven Bartlett
Most Shared Moment: Neuroscientist Reveals 4 Hacks to Rewire Your Brain For Growth & Success! - Dr Tara Swart
And that is little embryonic nerve cells that float around in the brain actually becoming fully formed nerve cells, neurons, and connecting up through synaptic connection and maybe getting myelinated. And there's a factor, a growth factor that's involved in that, the embryonic cell becoming an adult cell, which is called BDNF or brain derived neurotrophic factor. And trophic means growth.
The Diary Of A CEO with Steven Bartlett
Most Shared Moment: Neuroscientist Reveals 4 Hacks to Rewire Your Brain For Growth & Success! - Dr Tara Swart
Well, my optician told me. So he's of Indian origin, same age as me. And he said, oh, I think, you know, you're probably gonna need reading glasses next year. And I was like, no, I do not want reading glasses. That makes you look really old. And he was like- Yeah, I know we both look younger than we are, but your eyes are going to age just like anybody else's. And I was like, no, they are not.
The Diary Of A CEO with Steven Bartlett
Most Shared Moment: Neuroscientist Reveals 4 Hacks to Rewire Your Brain For Growth & Success! - Dr Tara Swart
So I left, came back a year later. He said, how's it going with the reading? So it's fine. And he sort of went, okay, Tara. So he's doing my eye test. He spins around on his little chair halfway through and says, your eyes haven't got worse. They haven't even stayed the same. They've got better. And I said, I know. And he said, what have you been doing?
The Diary Of A CEO with Steven Bartlett
Most Shared Moment: Neuroscientist Reveals 4 Hacks to Rewire Your Brain For Growth & Success! - Dr Tara Swart
And I said, well, I just said no to you when you said I'm going to have to get reading glasses. And when I'm like looking at my phone or a book and it feels like it would be a bit easier if I moved it further away, I just don't.
The Diary Of A CEO with Steven Bartlett
Most Shared Moment: Neuroscientist Reveals 4 Hacks to Rewire Your Brain For Growth & Success! - Dr Tara Swart
Um. Well, I hadn't experienced a problem with my reading, but he was obviously seeing the numbers slightly change. I really didn't do much more than what I've just said. So it was like not accepting the limitation and then not changing my behavior. And I think that's what you see from the third group of people, which is that...
The Diary Of A CEO with Steven Bartlett
Most Shared Moment: Neuroscientist Reveals 4 Hacks to Rewire Your Brain For Growth & Success! - Dr Tara Swart
they had to change their behavior to live like without any help and in a way that they had to when they were younger. So that essentially removed the limitations that we impose on ourself, which is that if I'm X age, it must mean that I need reading glasses or I need a walking stick or whatever it is.
The Diary Of A CEO with Steven Bartlett
Most Shared Moment: Neuroscientist Reveals 4 Hacks to Rewire Your Brain For Growth & Success! - Dr Tara Swart
There's a kind of opposite experiment to that too, which was done with young medical students in Florida. And they had to walk between five rooms and on the table were five pieces of paper with a word on it and you had to string a sentence out of it. But that wasn't the real experiment. They thought that was the experiment.
The Diary Of A CEO with Steven Bartlett
Most Shared Moment: Neuroscientist Reveals 4 Hacks to Rewire Your Brain For Growth & Success! - Dr Tara Swart
The real experiment was that in one of the rooms, the words that were on the table were Florida Beach Sunshine Walk.
The Diary Of A CEO with Steven Bartlett
Most Shared Moment: Neuroscientist Reveals 4 Hacks to Rewire Your Brain For Growth & Success! - Dr Tara Swart
bungalow and all of them walked more slowly out of that room than any of the other rooms because those words are associated with retirement and that made them slow down that you asked me is language important in art to our brain that's how important it is so just saying words can change our behavior so quickly that's what the experiment showed
The Diary Of A CEO with Steven Bartlett
Most Shared Moment: Neuroscientist Reveals 4 Hacks to Rewire Your Brain For Growth & Success! - Dr Tara Swart
And it's also just bringing that word need into your life. Like you don't have enough, like that you need something. I'm constantly changing my words, like tweaking them like that. So I would say, oh, I'm going to treat myself to a coffee.
The Diary Of A CEO with Steven Bartlett
Most Shared Moment: Neuroscientist Reveals 4 Hacks to Rewire Your Brain For Growth & Success! - Dr Tara Swart
So neurotrophic is growth of neurons. And the things that contribute mostly to that are aerobic exercise and eating dark skinned foods. Yeah. Yeah.
The Diary Of A CEO with Steven Bartlett
Most Shared Moment: Neuroscientist Reveals 4 Hacks to Rewire Your Brain For Growth & Success! - Dr Tara Swart
I know that we've talked like very broadly on lots of different things, but I hope that for me, my intention with every sentence that I've said to you is that people should realize how much potential they have in their brains, like how capable they are of having an even more amazing life than they have already.
The Diary Of A CEO with Steven Bartlett
Most Shared Moment: Neuroscientist Reveals 4 Hacks to Rewire Your Brain For Growth & Success! - Dr Tara Swart
dark skinned foods yeah so let me just cover the exercise one first because this is one of my fun facts which is that if you are regularly doing aerobic exercise the turnover of those cells in your brain is about 13 14 percent so like the the amount and the speed in which they like die die off no the speed in which they go from embryonic to full-grown so okay yeah okay so because we want neurogenesis to happen okay
The Diary Of A CEO with Steven Bartlett
Most Shared Moment: Neuroscientist Reveals 4 Hacks to Rewire Your Brain For Growth & Success! - Dr Tara Swart
Yeah. Yeah. So if I could give people a takeaway to start with, that's really simple, but it doesn't mean there isn't a lot of hard work at the other end of it. It would be, be very clear on what it is that you want. So you've mentioned a few things. Spend five minutes sitting down and visualizing those things being true and then give gratitude for that. That would be my first step.
The Diary Of A CEO with Steven Bartlett
Most Shared Moment: Neuroscientist Reveals 4 Hacks to Rewire Your Brain For Growth & Success! - Dr Tara Swart
Those things being true. Just five minutes. I'm a great partner. I'm not messy. My podcast is super successful. Like see it, feel it in your body, taste it in your mouth, hear it in your ears. Completely immerse yourself in that five minutes, longer if you can. And then just be so grateful for all of that. Essentially, what you're doing is moving your brain from a fear state to a trust state.
The Diary Of A CEO with Steven Bartlett
Most Shared Moment: Neuroscientist Reveals 4 Hacks to Rewire Your Brain For Growth & Success! - Dr Tara Swart
And that is the gateway to making these changes.
The Diary Of A CEO with Steven Bartlett
Most Shared Moment: Neuroscientist Reveals 4 Hacks to Rewire Your Brain For Growth & Success! - Dr Tara Swart
If you haven't been doing exercise for a while and then you start, the rate of cell turnover is like 30%. So it increases after a period of inactivity with new aerobic exercise. So that's my excuse for like being a couch potato half the time and then starting up again.
The Diary Of A CEO with Steven Bartlett
Most Shared Moment: Neuroscientist Reveals 4 Hacks to Rewire Your Brain For Growth & Success! - Dr Tara Swart
Yeah, making the embryonic cells grow into new cells and then connect up with existing ones.
The Diary Of A CEO with Steven Bartlett
Most Shared Moment: Neuroscientist Reveals 4 Hacks to Rewire Your Brain For Growth & Success! - Dr Tara Swart
Yeah.
The Diary Of A CEO with Steven Bartlett
Most Shared Moment: Neuroscientist Reveals 4 Hacks to Rewire Your Brain For Growth & Success! - Dr Tara Swart
There are benefits to your brain of other types of exercise, but weight training doesn't relate to neurogenesis as much. Okay.
The Diary Of A CEO with Steven Bartlett
Most Shared Moment: Neuroscientist Reveals 4 Hacks to Rewire Your Brain For Growth & Success! - Dr Tara Swart
This isn't so much about language, but it's another example of mind over matter. So this was an experiment done on two groups of weightlifters. Thought you might like this one. That's a big compliment.
The Diary Of A CEO with Steven Bartlett
Most Shared Moment: Neuroscientist Reveals 4 Hacks to Rewire Your Brain For Growth & Success! - Dr Tara Swart
That's like something you're super good at that because you repeat it, it becomes like a superpower. And that means that what's happening there is myelination. So myelin is a fatty substance that coats some neural pathways and those pathways become fast pathways. Now, there's a reason from evolution why we have some fast pathways and some slow pathways.
The Diary Of A CEO with Steven Bartlett
Most Shared Moment: Neuroscientist Reveals 4 Hacks to Rewire Your Brain For Growth & Success! - Dr Tara Swart
Totally.
The Diary Of A CEO with Steven Bartlett
Most Shared Moment: Neuroscientist Reveals 4 Hacks to Rewire Your Brain For Growth & Success! - Dr Tara Swart
um this was finger and elbow weights though so maybe not so glamorous in this experiment okay so one group lifted finger or elbow weights i think this was a two-week study and they showed i think it was about a 40 increase in in muscle mass of the targeted muscle group for those weights Their counterparts only imagined lifting weights for two weeks. They lifted no weights for two weeks.
The Diary Of A CEO with Steven Bartlett
Most Shared Moment: Neuroscientist Reveals 4 Hacks to Rewire Your Brain For Growth & Success! - Dr Tara Swart
They just sat there and they visualized themselves lifting weights. And they had a 13% increase in muscle mass.
The Diary Of A CEO with Steven Bartlett
Most Shared Moment: Neuroscientist Reveals 4 Hacks to Rewire Your Brain For Growth & Success! - Dr Tara Swart
Have you been secretly doing that? No, but I could be doing that instead. I've been going to the gym.
The Diary Of A CEO with Steven Bartlett
Most Shared Moment: Neuroscientist Reveals 4 Hacks to Rewire Your Brain For Growth & Success! - Dr Tara Swart
Well, I don't think you can watch the football. I think the whole, like, visualisation and, you know, intention and attention stuff was an important part of it.
The Diary Of A CEO with Steven Bartlett
Most Shared Moment: Neuroscientist Reveals 4 Hacks to Rewire Your Brain For Growth & Success! - Dr Tara Swart
Well, think about the number of athletes that use visualization as part of their training. Of course, they do the exercise and the practice and everything, but that's hugely used in sports.
The Diary Of A CEO with Steven Bartlett
Most Shared Moment: Neuroscientist Reveals 4 Hacks to Rewire Your Brain For Growth & Success! - Dr Tara Swart
positive things that are in line with my goals yeah I mean what's the harm in imagining yourself more muscular or more youthful alongside eating the dark foods and getting enough sleep you know it's like it's part of the package do you want to know what you should eat so that you can please what is this dark skinned foods
The Diary Of A CEO with Steven Bartlett
Most Shared Moment: Neuroscientist Reveals 4 Hacks to Rewire Your Brain For Growth & Success! - Dr Tara Swart
So basically, at the basic level, we want people to have a healthy balanced diet, mostly plant-based. But where you can choose a darker version of a food, the pigment in the skin of that food has higher levels of antioxidants called anthocyanins, and they also contribute to neurogenesis.
The Diary Of A CEO with Steven Bartlett
Most Shared Moment: Neuroscientist Reveals 4 Hacks to Rewire Your Brain For Growth & Success! - Dr Tara Swart
So it's basically like eating black beans instead of white beans or eating blueberries instead of strawberries. Dark chocolate instead of milk chocolate. Purple sprouting broccoli instead of green broccoli. And good quality coffee counts as well. Yeah, so, you know, I try to vary what I eat, but also always choose the darker option if I can.
The Diary Of A CEO with Steven Bartlett
Most Shared Moment: Neuroscientist Reveals 4 Hacks to Rewire Your Brain For Growth & Success! - Dr Tara Swart
So the accountability piece, which we discussed, but also creating the conditions in your body for your brain to be able to do all of that stuff. And so, you know, this is a bit of repetition, but sleeping roughly eight hours a night, having regular sleep and wake times seems to have an additional benefit. We don't know why. So within an hour. So go to sleep between 10 and 11, wake up whenever.
The Diary Of A CEO with Steven Bartlett
Most Shared Moment: Neuroscientist Reveals 4 Hacks to Rewire Your Brain For Growth & Success! - Dr Tara Swart
Not being sedentary. So being physically active doesn't necessarily mean you have to pound it at the gym. To be honest, in terms of neuroplasticity, you don't want to do too much high intensity exercise because it spikes your cortisol levels. So it's better to do kind of quite gentle exercise. Eating 30 different plant products a week and varying the color as much as possible.
The Diary Of A CEO with Steven Bartlett
Most Shared Moment: Neuroscientist Reveals 4 Hacks to Rewire Your Brain For Growth & Success! - Dr Tara Swart
And the reason is that if you put your hand in the fire, your reflex to snatch your hand out is a fast pathway. But your pain reflex is a slow pathway, because if you were incapacitated by pain, the minute you put your hand in the fire, you wouldn't be able to get away from it. One of the mechanisms of neuroplasticity is becoming even better at something that you're really good at.
The Diary Of A CEO with Steven Bartlett
Most Shared Moment: Neuroscientist Reveals 4 Hacks to Rewire Your Brain For Growth & Success! - Dr Tara Swart
you know, managing your stress, whether it's through meditation or just like removing the causes of stress. If you're doing and being hydrated, if you are doing all of those things and you want to play at level two of the game, you could start doing time-restricted eating. So only eating between, I only eat between 12 noon and 8 p.m., but you could do 8 a.m. to 8 p.m.
The Diary Of A CEO with Steven Bartlett
Most Shared Moment: Neuroscientist Reveals 4 Hacks to Rewire Your Brain For Growth & Success! - Dr Tara Swart
So that kind of fasting is very beneficial for your brain as well, but only if you've got the foundations right. It's not going to help you if you don't.
The Diary Of A CEO with Steven Bartlett
Most Shared Moment: Neuroscientist Reveals 4 Hacks to Rewire Your Brain For Growth & Success! - Dr Tara Swart
Well, it helps to regulate your blood sugar levels. So, you know, spiking blood sugar levels aren't good for your body or your brain. And fasting and calorie restriction, they do have like brain health and longevity benefits, but that only if your foundations are right.
The Diary Of A CEO with Steven Bartlett
Most Shared Moment: Neuroscientist Reveals 4 Hacks to Rewire Your Brain For Growth & Success! - Dr Tara Swart
Somebody who's stressed or eats badly or doesn't sleep enough will not benefit from time-restricted eating or intermittent fasting because it is a form of stress on your body, but it's a form of stress that your body can take and use to build resilience if the baseline level of stuff is good.
The Diary Of A CEO with Steven Bartlett
Most Shared Moment: Neuroscientist Reveals 4 Hacks to Rewire Your Brain For Growth & Success! - Dr Tara Swart
Yeah.
The Diary Of A CEO with Steven Bartlett
Most Shared Moment: Neuroscientist Reveals 4 Hacks to Rewire Your Brain For Growth & Success! - Dr Tara Swart
Yeah, that's great.
The Diary Of A CEO with Steven Bartlett
Most Shared Moment: Neuroscientist Reveals 4 Hacks to Rewire Your Brain For Growth & Success! - Dr Tara Swart
Absolutely.
The Diary Of A CEO with Steven Bartlett
Most Shared Moment: Neuroscientist Reveals 4 Hacks to Rewire Your Brain For Growth & Success! - Dr Tara Swart
It will get to that, but there's actually a little bit of a jumpstart to that, which is really helpful, particularly in terms of confidence and self-esteem, which is that usually there's a particular recurring negative thought that's associated with feelings of lack of confidence.
The Diary Of A CEO with Steven Bartlett
Most Shared Moment: Neuroscientist Reveals 4 Hacks to Rewire Your Brain For Growth & Success! - Dr Tara Swart
Um, so if you can identify what that is and create a positive affirmation that's like the opposite of it or something that counteracts it, then that can be a great way to get started. My phrase would have been, it has to be perfect and it's not going to be perfect.
The Diary Of A CEO with Steven Bartlett
Most Shared Moment: Neuroscientist Reveals 4 Hacks to Rewire Your Brain For Growth & Success! - Dr Tara Swart
I wouldn't have been able to say this last year, but now I would I would probably be able to say it is going to be better than perfect. It is going to be amazing. Like I know it. But to get myself there, I could have said it doesn't have to be perfect, but it's going to be great. Or I could have said maybe it will be perfect.
The Diary Of A CEO with Steven Bartlett
Most Shared Moment: Neuroscientist Reveals 4 Hacks to Rewire Your Brain For Growth & Success! - Dr Tara Swart
Sometimes a question I ask myself is what's the best possible outcome that could happen here? So it's changing your language in your mind about the things that you think. So that's basically metacognition, which is that you can understand your own thinking. And then reversing that narrative quite strongly, even if it doesn't feel like it's totally true.
The Diary Of A CEO with Steven Bartlett
Most Shared Moment: Neuroscientist Reveals 4 Hacks to Rewire Your Brain For Growth & Success! - Dr Tara Swart
And that's happened through myelination. The most common one, which is something that you're quite good at, but if you had loads of time, you could become really good at it, but you maybe don't have loads of time, happens through synaptic connection. So that's the one that can feel like quite hard work. But if you put in the effort, then you can change your brain.
The Diary Of A CEO with Steven Bartlett
Most Shared Moment: Neuroscientist Reveals 4 Hacks to Rewire Your Brain For Growth & Success! - Dr Tara Swart
And just repeating that so much that you start to wear down that other pathway.
The Diary Of A CEO with Steven Bartlett
Most Shared Moment: Neuroscientist Reveals 4 Hacks to Rewire Your Brain For Growth & Success! - Dr Tara Swart
Yeah, yeah, it really matters. Yeah, how we speak about ourselves.
The Diary Of A CEO with Steven Bartlett
Most Shared Moment: Neuroscientist Reveals 4 Hacks to Rewire Your Brain For Growth & Success! - Dr Tara Swart
I mean, it's neuroplasticity. If you're repeating something in your mind or out loud, then if that's being repeated more than another statement, it's the one that your brain's going to believe.
The Diary Of A CEO with Steven Bartlett
Most Shared Moment: Neuroscientist Reveals 4 Hacks to Rewire Your Brain For Growth & Success! - Dr Tara Swart
Mm-hmm.
The Diary Of A CEO with Steven Bartlett
Most Shared Moment: Neuroscientist Reveals 4 Hacks to Rewire Your Brain For Growth & Success! - Dr Tara Swart
Yeah.
The Diary Of A CEO with Steven Bartlett
Most Shared Moment: Neuroscientist Reveals 4 Hacks to Rewire Your Brain For Growth & Success! - Dr Tara Swart
Yeah, I think there's an element of reality to it. So there's a few things there, which is those particular things that you said are very shallow. They are not really the things that people should need to be saying to themselves. What I find, and I picked this up from the podcast with Lewis, is he said that sometimes he would just say to himself, I'm safe, I'm safe, I'm okay.
The Diary Of A CEO with Steven Bartlett
Most Shared Moment: Neuroscientist Reveals 4 Hacks to Rewire Your Brain For Growth & Success! - Dr Tara Swart
And actually just sometimes saying to myself, I'm safe. is that's what I need to hear, not I'm beautiful and I'm amazing. That does feel like, A, it's the kind of thing that everybody probably wants to say, B,
The Diary Of A CEO with Steven Bartlett
Most Shared Moment: Neuroscientist Reveals 4 Hacks to Rewire Your Brain For Growth & Success! - Dr Tara Swart
Yeah, it's not addressing. And I'm going to be rich. I mean, that's the worst one because you actually have to do stuff to make that happen. You know, you can't just say that. So I think finding the stuff that you need to say to yourself that is not to do with social expectation or parental expectation or, you know, social group.
The Diary Of A CEO with Steven Bartlett
Most Shared Moment: Neuroscientist Reveals 4 Hacks to Rewire Your Brain For Growth & Success! - Dr Tara Swart
um what everybody else is doing like what you really want to know for yourself that's going to set you up to be able to go out into the real world and do the stuff that you need to do to get the other things that you want there you said you can't just say it you have to go out and do it now when people hear this term manifestation
The Diary Of A CEO with Steven Bartlett
Most Shared Moment: Neuroscientist Reveals 4 Hacks to Rewire Your Brain For Growth & Success! - Dr Tara Swart
Mm-hmm. So I believe in manifestation based on your brain. So your thoughts, your beliefs, your actions. So where I've called my book, The Source, I have said your brain is the source of you being able to attract everything that you want into your life.
The Diary Of A CEO with Steven Bartlett
Most Shared Moment: Neuroscientist Reveals 4 Hacks to Rewire Your Brain For Growth & Success! - Dr Tara Swart
So I sat down one summer and I researched the laws of attraction and just looked at whether I could explain them through cognitive science, which is psychology and neuroscience, and I could. So I was kind of like, oh, I'm onto something here.
The Diary Of A CEO with Steven Bartlett
Most Shared Moment: Neuroscientist Reveals 4 Hacks to Rewire Your Brain For Growth & Success! - Dr Tara Swart
So that means that neurons that already exist in the brain connect up with each other and start to form new pathways. And the third mechanism, which doesn't happen a lot in the adult brain, but it does happen around the hippocampus because we do lay down new memories in life, happens a lot in children's brains, is called neurogenesis.
The Diary Of A CEO with Steven Bartlett
Most Shared Moment: Neuroscientist Reveals 4 Hacks to Rewire Your Brain For Growth & Success! - Dr Tara Swart
And the first stage for me was understanding that it is absolutely to do with the way that you think, but then it's not magically like attracting something in the atmosphere. It's to do with the changes that you make based on your thought process.
The Diary Of A CEO with Steven Bartlett
Most Shared Moment: Neuroscientist Reveals 4 Hacks to Rewire Your Brain For Growth & Success! - Dr Tara Swart
I do believe in vision boards, but I call them action boards because I see them as a representation of what I want, but I still have to go out there and make those things happen. I think it's also much more empowering to believe that it's your brain that's making that stuff happen and not some external force that you're not really sure what it is.
The Diary Of A CEO with Steven Bartlett
Most Shared Moment: Neuroscientist Reveals 4 Hacks to Rewire Your Brain For Growth & Success! - Dr Tara Swart
Yeah, so actually there's a really fascinating study. It's one of my favorite ones to talk about, which was three groups of octogenarians.
The Diary Of A CEO with Steven Bartlett
Most Shared Moment: Neuroscientist Reveals 4 Hacks to Rewire Your Brain For Growth & Success! - Dr Tara Swart
People in their 80s. Okay. And one group was the control group. So they just lived like normal for a week. One group had to reminisce about being in their 60s for most of the week whenever they had an opportunity to. And one group were actually driven to retrofitted versions of their homes that looked like what their house looked like 20 years ago.
The Diary Of A CEO with Steven Bartlett
Most Shared Moment: Neuroscientist Reveals 4 Hacks to Rewire Your Brain For Growth & Success! - Dr Tara Swart
They were given newspapers dated from 20 years ago. They had photos of themselves in that house when they were in their 60s. And one of the things was they got there and they were sort of like, okay, you know, who's going to carry our suitcase up to the bedroom or whatever? And they were like, no, you're 60 now. You carry your own suitcase.