Learn all about the health benefits of the foods that contain fiber.
for on this computer so uh it’s a beautiful day out there and people are loving the weather I’m sure so um we still have a few people here and we’re going to talk about the magic of fber today but before we do that we want to hear if there are any comments from any of you about any issues that you may have how things are going anything you care to share hey Eric going once going twice go ahead Scott I was saying hello to Jamie as well thanks for doing the newsletter yeah the newsletter was really great thanks for doing that thanks for all the countless hours that you all put into this and I enjoyed doing the newsletter although I had hack around a bit to figure out a few things but it I enjoyed it well thank you yeah thanks go go ahead Doug you’ve uh mentioned I should eat greens six times a day well well that’s what Dr Elon recommends I I haven’t quite been able to make it six times a day but oh I’m disappointed I want some advice how I could enjoy three stacks of greens well we don’t eat them six times a day but we eat an awful lot for breakfast as Scott can probably ptif by too uh my wife chops up quite a lot of you know a couple leaves of kale a couple leaves of charred a couple leaves of uh collared greens and they’re pretty big leaves uh it’s probably three to four cups uh which is that’s for the whole day well you know we eat breakfast we stuff ourself with whole grains legumes fruit veggies and then we generally don’t eat maybe an apple snack in the afternoon and then a dinner so we’re eating two meals a day I’m not eating six times a day um and so we’ve kind of crammed That Into You know uh breakfast lunch which which is a brunch and then a dinner as far as the greens are concerned so we’re only doing it a couple times a day um I don’t know you know if I had endstage heart disease or I had repeated bouts I might be convinced to do it a bit more frequently maybe four times six seems you know pretty obsessive compulsive about getting that in all the so maybe I’ll move up to four yeah go to four and and call it good yeah go ahead Eric yeah I’m not trying to do it six times a day but I think I’m doing over six times a day because I’ve been doing the brick Golder thing which is hypernutrition uh in a bottle basically a giant saddle salad in the bottle that you make tasty with h fruit and dates and other things and um but yeah I’ll add whatever kale and spinach and broccoli throw it in my my nice blender uh so I got a professional gray blender and then just uh blended it up um and then I’ll oh you put like a you know half cup or or so a third of cup to third to a half cup of of flax um and I ran of flax right now so we’ve been using Chia and hemp using like a third cup of each of chia and hemp and making this shake and then drinking it for breakfast and lunch and a bunch of snacks in between um trying not to ruin my teeth by drinking it constantly but it’s going pretty well and it tastes pretty good I’ve really gotten used to it and man it’s it’s hypernutrition and and it’s really a way to uh to really focus on getting your own Omega 3s more than your Omega sixes actually I put in I put in the shake also some walnuts I mean really really I’m focusing on trying not to take much Omega six which is really mean cutting out a lot of nuts right for right now while I’m trying this cutting out nuts any kind of uh any kind of processed food so yeah it’s going well though are you adding any uh vegetable in there wac or doul or anything like that just out of curiosity no I haven’t done that but uh at dinner time we’ll make uh we’ll make uh food and often times we’ll snack on a little bit of um uh you know the little seaweed snacks okay just curious yeah well there you go Doug uh you can make yourself some smoothies and uh if you don’t drink it if you if you drink half of it does it get thickened up or do you have to you know kind of sip it at the time you make it are you using the blenders um multiple times a day or can you put it in the refrigerator no I I have a one of the big uh from C got one of those big cylinder um uh cooler uh jug jugs not jug but you know Hydro is it a Hydro Flask yeah Hydro Flask type things yep it is hyro fles um and it keeps it cold and we I put some ice in it but use also in the in the shake some ice um and I’ll also add some a little bit of certainly some water so it doesn’t it’s not too thick um uh sometimes we’ll put in a little bit of plant milk too so and you got be careful if you’re trying to really cut down your mea sixes you want to be careful of how much plant mil you’re using too um I keep mine overnight sometimes I just haven’t had time to drink it all all I do is shake it up in the morning and it’s good okay yeah and Al also to get the the greens in um I don’t know it was ocean Roberts or somebody was listening to they said that um arugula is so good for gums and everything it just take a handful of whenever you run through the house so I eat a little bit of arugula a whole bunch of times a day so I’m getting tons of Greens in that way there you go Doug few more a little more arugula it lasts long time too compared to uh like spinach I think spoils a lot Qui quicker than or G uh any other thoughts from anyone uh go ahead Jerry now that you have a voice again born again um you know the lady that we listened to from Corvalis or Lebanon uh you mean from the medical school yes that was Brook gold goldner no no no well I’m I’m sorry I don’t remember her name but um I want to get her name too because I want to try and contact her one thing she said was that you have to chew your greens oh that was uh Stephanie pesy she’s from uh Oregon State Oregon State University extension so she’s uh with the extension service in KZ Bay oh well you showed us a video of hers one time and it it showed drawings of different famous people that were vegetarian I think one of them was Napoleon you know PE people names that we would recognize Geniuses that we would recognize so I want to find out from her who they all were okay I want her list what was her name again Stephanie Stephanie py P Li zzi she’s with Oregon State University extension service if you can’t find her then chase after me and I’ll try to dig up her information thank you you’re welcome Nancy fire away unmute yourself yeah so I was just wondering if anybody else grows some of their own food or am I the only one I grow some we grew a lot of broccoli this year and uh little lettuce some peas but not a whole lot uh like Doug and Lynn have I’m trying there’s um a couple things I I discovered there’s a um it’s a shallot and it’s it’s the variety is called davidor d a v d o r and I grew those last year and I they’re still good I harvested them last fall and they’re still good and edible and everything so if anybody wants to grow something that that lasts all winter plus um it’s it’s I get it from Territorial and um I’ve just been really happy with it another thing I have found that um lettuce is kind of ippy sometimes during the winter because I like to grow I I grow all year round and I found that Curly end Dy is holds up to the cold better than lettuce and um and it even lasts into the spring so you can be eating on that all all winter long and arugula I’ve had arugula go through sometimes but sometimes it’s um gr out and then um terus also has a um let me see I guess I need to get my video going so um so I’ve got um planted last fall I think it’s in September these carrots and they um I just harvested them like yesterday maybe the day before and I planted him September and all winter long I look at I go oh I don’t think I’m going to get anything out of these they’re just kind of nothing but all of a sudden I I you know I go look and here’s these nice big carrots and they’re so sweet they’re better tasting than the ones you get in the store and you just keep them in the ground all winter and you know I went through this winter with all the ice and everything and like I say they looked like I wasn’t going to get anything but hey you know once spring came they started growing and everything so anyway if anybody knows of any other um things that do well for them I would like to know because um um I like I say I’ll let you guys know when things work well for me and I’ll um um I’d like any information from other people if they what they’ve had good luck with thank thanks to the passionate Gardener go ahead Lynn um I in my personal garden beds um sugar snap peas always go crazy they’re going crazy right now and it’s wonderful um and cucumbers but I wanted to mention that I get a CSA community supported agriculture box from Youth Farm in Springfield I just pick it up once a week and it close to me and it’s just wonderful wonderful produce and it’s things that sometimes I I never had used before and have to look up how to use but it’s been it’s been great I really I really recommend it I paid a bulk sum in the spring and then for 25 or 26 weeks I just get this wonderful box of veggies nice thanks for sharing maybe you could put in the chat room where you get it from if someone else is interested in joining okay anybody else okay I’ll just I’ll mention with the carrots they also had nice tops and I went on online and I found a recipe for carrot top pesto so it’s it’s not just the root you can eat but you can eat the tops with this carrot R pesto and it turned out pretty good so um I like the two for one crops okay so now that we’ve shared a little gardening I guess I’m going to share what I ate for dinner tonight um I need to figure out a way to do that um full screen [Music] and share and share this and uh it’s not the prettiest of pictures but let’s see if I can find my mail here and see if it’s on there that looks like it is right here dinner it says so yeah I lost my email to the other place the medical school but here we go um see I guess I need to close this out okay so let’s start with what my wife made for dinner underneath this right here uh this cloth are like corn tortillas shells they’re not shells they’re soft corn and so in the corn tortilla uh we were to put some things what are those things she made a little coal SL here she uh made her own Pico Deo with mango added into it which my mouth is watering as I’m talking to you about this there was a touch of avocado over here there was this hummus there is this um these little squares of tofu on the tofu the way she makes these is she cuts them into cubes and then in a bag she puts some nutritional yeast and net net is um kind of a cashew kind of thing she mixes those with a little coconut aminos and then she air fries them and man it’s a magnificent taste and then uh she cut up some cauliflower and then used a uh fancy Mexican spice here that she got from Bend Oregon or something uh so we added that into it and then she made uh some rice uh for eating these couple tacos a piece um so and then for dessert we had fruit so I just wanted to share that with you it was a tasty I’m feeling good about dinner lucky to have a person who actually makes my food for me not everybody has that um opportunity but I was very fortunate so I just wanted to share with you you can be creative and do some different kinds of things get some different tastes uh or it can just be plain and simple like a potato baked potato crack it open put in some beans or lentils put a little hummus in there for a little added extra taste thrill uh add the salsa of your choice add a couple handfuls of greens uh and then dessert is fruit so uh you know you can make it easy or you can make it a little harder she’s spent quite a bit of time in the kitchen doing that making the own Pico Dao and all that stuff she almost bought it in the store and she says well I don’t think of course she’s got little ulterior motive she’s been coaxing our granddaughter along who’s living with us and going to U ofo trying to you know show her the Delights of The Culinary Delights of whole plant food so uh as long as our granddaughter is living with us I’m getting the benefits of uh a few extra fancy gourmet dinner Delights okay anybody else have anything to say before I I’ve got a little video show for you today it’s uh it’s about 40 minutes it’s not going to take up the whole program uh I’ve got a number of little video clips and stuff and uh they’ve worked well in the past so we’ll do some today and then we’ll take questions in between uh so you’ll have plenty of opportunity to do questions so with that we’re going to go ahead and start and I’m GNA share my where did Charlie go yeah it said I was muted and I don’t know what happened there yes you stopped the recording and then it started back up again yeah that was so bizarre I don’t know why it stopped but it did same thing happened the last time or what one other time all right let let me share try this again share the screen uh let’s go to here uh let’s go back to before we get to the videos I want to do a quick little um well I don’t want to do this I want to go over to here and I want to start with we are what you eat the micro biome and uh Dr Gregor uh kind of explains this pretty well so this a good video to [Music] start good bacteria those that live in symbiosis with us are nourished by fruits and veggies grains and beans whereas disbiosis bad bacteria that may contribute to dis disas are fed by Meat junk food and fast food Seafood Dairy and eggs typical Western diets can decimate our good gut Flora we live with trillions of symbiance good bacteria that live in symbiosis with us but we help them they help us and a month on a plant-based diet results in an increase of the good guys and a decrease in the bad the so-called pathion the disease causing bugs given The Disappearance of pathion from the intestine one would expect to observe a reduction in intestinal inflammation so they measured stool concentrations of lipocalin 2 which is a sensitive biomarker of intestinal inflammation and within a month of eating healthy it had declined significantly suggesting that promotion of microbial homeostasis or balance by a strict vegetarian diet resulted in reduced intestinal inflammation and this rebalancing may have played a role in the improved metabolic and immune system parameters on an animal-based diet you get growth of disease associated species like bopa wadworth associated with inflammatory bowel disease and a treis found in abscesses and appendicitis and a decrease in fiber eaing bacteria eat fiber and the fiber munching bacteria multiply and we get more anti-inflammatory anti-cancer short chain fatty acids eat less fiber and our fiber eating bacteria starve away they are what we eat eat a lot of Fates and your gut floor get really good at breaking down Fates we assumed this was just because we were naturally selecting for those populations of bacteria that could do that but it turns out our diet can teach old bugs New Tricks there’s one type of fiber in Nory seaweed that our gut bacteria can’t normally break down uh but the bacteria out in the ocean that eat seaweed have an enzyme to do so when it was discovered that the enzyme was present in the guts of Japanese people it presented a mystery sure Sushi is eaten raw and so some seaweed bacteria may have you know made it into their colons but how could some Marine bacteria thrive in the human gut it didn’t need to it transferred the nor eating enzyme to our own gut bacteria consequently the consumption of food with Associated environmental bacteria is the most likely mechanism that promoted the enzyme update into our own gut microbes almost like a software update we have the same Hardware the same gut bacteria but they just updated their software to chew on something new hardware can change too though the reasons this is called the way to a man’s heart is through his gut microbiota is because they were talking about TMO certain gut Flora can take carnitine from the red meat we eat or the Coline concentrated in Dairy and seafood and eggs and convert it into a toxic compound which may lead to an increase in our risk of heart attack stroke and death this explains why those eating more plant-based diets have lower blood concentrations of the stuff but they also produce less of the toxin even if you feed them mistake you don’t see the same conversion suggesting an Adaptive response of the gut microbiota in omnivores they are what we feed them it’s like if you give people cyclamate synthetic artificial sweetener most of our bacteria don’t know what to do with it but if you feed it to people for 10 days and select for the few bacteria that were hip to the new synthetic chemical eventually 3/4 of the cyclamate you eat is metabolized by the bacteria into another new compound called cyclohexylamine but stop eating it and those bacteria die back unfortunately cyclohexylamine may be toxic and so was banned by the FDA in 1969 whereas regular Kool-Aid evidently is completely safe but if you just ate cyclamate once in a while it wouldn’t turn into cyclohexamide because you wouldn’t have fed and fostered the gut Flora specialized to do so and the same with tmao those that just eat red meat or eggs or seafood once in a while would presumably make very little of the toxin because they hadn’t been cultivating the bacteria that produces it so I want to stop here for a moment and make sure we kind of do a quick summation of of this issue with our microbiome the microbiome has bacteria trillions of bacteria and we can choose what type of bacteria we populate our large intestine with essentially there are two ways to populate you can populate with animal products or you can populate bacteria with what with um plants and so the difference in those kind of bacteria make the difference in the chemicals that are produced that we are then fed back like if we’re eating plants those good bacteria feed us back chemicals you know what those chemicals are one of them is anti-inflammatory it’s called butyrate cuts down inflammation that’s why the more fiber that you eat the the more are the less inflammatory diet you’ll be eating less inflammation with more fiber in your diet now if you’re eating meat Dairy and eggs the standard American diet fair you’re populating your microbiome you’re encouraging the growth of bacteria that are producing a chemical called trimethylamine which gets converted to trimethylamine an oxide and that’s an inflammatory particle which pushes cholesterol into your arteries leading to plaque formation and buildup and um you know heart disease stroke death those sorts of things so um food choice is tremendously important we didn’t really understand the microbiome I never even heard the word uh before a few years ago uh it’s just something that uh hopefully as our population gets more educated uh they’ll pay more attention to the actual science of what healthy eating is okay um next I want to go back a little bit and if someone has a question you can kind of jump in and say hey I need to talk to you uh but I want to share this little PowerPoint that I put together it’s like 12 slides I don’t know why I want to share a PowerPoint with you other than it had a few things that I thought you might find of interesting interest like the microbiome is what what you eat and your microbiome will feed you foods and make you either healthy or unhealthy so our foods have changed over the last hundred years here is uh you know the sugar the oils the cheese uh let’s see how they’ve changed most of you have seen this before but I like to go over it again with you real briefly uh back in 1900 um the average American used to eat five pounds of sugar per year uh now in in the year 2010 it was about 77 and now in 2024 it’s closer to 100 pounds of sugar per year per person uh the oils have increased from 4 to 74 the cheese from 2 to 30 pounds per year and it’s no wonder that we have an overweight population with all this excess sugar oil and cheese the fat and cheese um and I guess I don’t want to make any bigger deal about it except the fiber issue the average American is eating only 14 grams of fiber now uh 14 or 15 where before we used to eat 60 80 100 grams of fiber a year okay so that’s an important slide which I think everybody should be refreshed with and can you get enough protein from just eating plants the answer is yeah you get very similar amounts of protein uh with 500 calories of plant food versus 500 calories of animal food now animal food 500 calories fits in the palm of your hand you’re you’re not filled up so you tend to eat a whole lot more calories so uh you’re getting a whole lot more protein in the day because you’re kind of doing a lot more calories which puts more weight on you also but if you look at the rest of the nutrients on here you’ll see vitamins minerals and other nut nutrients are so much more in plant Foods compared to animal foods and there’s no fiber in any animal food just in plant food and that brings us to the next slide someone’s unmuted if you could mute yourself that would be great uh our nutrient deficiency is not protein it is fiber as I hope you get this message by the end of our class today uh the microbiome what you eat determines the kind of bacteria populate your colon with if you live in the desert you have desert animals they have a different environment if you live in the ocean you get kind of ocean animals um so again what you feed the bacteria meat Dairy and eggs promote bacteroides growth plants promote pratella these are the good bacteria that you want and tmao is um leading to atherosclerosis our number one killer heart disease so what is fiber so fiber is the part of the plant that uh we really don’t digest we don’t absorb the nutrients the carbohydrate uh which fiber is pretty much carbohydrate but it’s it’s connected together so that it doesn’t get absorbed in the small intestine and it kind of if it’s there’s a couple different kinds of fiber there’s soluble fiber which dissolves in water to form a gel like uh oatmeal when it gets a bit mus mushy what it does is that mushiness will hook up with excess glucose cholesterol excess estrogen testosterone so when it does that you get lower cholesterol levels lower blood sugar levels you get lower estrogen levels that uh reduce the risk of of breast cancer uh the lower cholesterol levels reduce heart disease risk and the the lower glucose res results in um less diabetes there is the insoluble fiber it’s stays hard it doesn’t get soft and it gets down to your large colon and this is the fiber that’s the food after it gets a fermented it’s the food for your prebiotics those good bacteria in your colon so you want foods with in soluble fiber but most of the plant foods have both a combination of soluble and insoluble there’s also a substance resistant starch which also doesn’t get absorbed by us uh it’s resistant to absorption and that’s like uh potatoes so if you take potatoes and you put them in the refrigerator you increase their resistant starch uh so you’re actually feeding your microbiome healthier if you uh increase the resistance starch usually potatoes is the one thing I can think of at this point uh different plant foods have different amounts of soluble insoluble fiber and resistant starch so eat a variety of them so you get a little bit of each bottom line why is fiber so important we feed the good bacteria they feed us back beant we talked about it’s an anti-inflammatory chemical which not only cuts down inflammation but it also comes back feeds our brain and tells us you’ve had enough to eat so you don’t tend to overeat like Charlie froze up is it is it frozen up I froze up Scott let’s see can’t hear you Charlie you can’t hear me now there you’re back but you’re you’re locked up but now you’re I think you’re back now okay thank you so we feed the good backacter you feed us back they give us butyrate which turns off our desire it feeds back to our brain tells us we’ve had enough to eat so we can lose weight without having to keep gorging ourselves uh I was always hungry before I turned to becoming Whole Food plant-based never could be satisfied probably because I didn’t have enough butyrate the other chemical is serotonin that’s produced about 70 90% of the serotonin is produced in our microbiome this is the hormone that is or the chemical that is uh anti-anxiety anti-depressant uh we talked about the wheelbarrow effect of the soluble fiber taking out the cholesterol estrogen and toxins so you have a decreased rate of colon cancer because of the decreased toxin so fiber is extremely important and it is the deficiency in our diet and I hope you get that message now let’s see if I can scan down more reasons to eat fiber normalizes B movement so constipation goes away helps maintain bow Health less hemorrhoids and diverticular disease lower cancer colon cancer risk lower cholesterol levels lower blood sugar levels helps maintain a healthy weight and you live longer less dying from cardiovascular disease and cancer healthy diet leads to a healthy planet and the one thing you can do to not only improve your personal health but also improve the World Health is choose plant Foods in place of animals and that is the end of that little slid show now we’re going to go back to Neil Bernard because I always like listening to him so let’s hear what he has to say about fiber the cancer project is a nonprofit organization advance the food for Life series offers an entertaining cooking demonstration of simple and healthy recipes that can be recreated easily at home here is Dr Neil barard president of the cancer project welcome thanks for joining us when researchers have looked for parts of the diet that can help us against cancer prevent it or improve survival or improve health overall one of the things we’ve really keyed in on is fiber what is fiber fiber means plant roughage and by that I mean it’s the part of plants that doesn’t get digested right away and it helps us in many ways as one thing you know is it helps keep you regular you hear people say that all that means is it moves things along but it doesn’t just move food along it moves carcinogens along let’s say there was something not too healthy in the food I ate well the quicker it leaves your body the better off you are now that can mean that if something was going to increase the likelihood of developing colon cancer because it’s attacking the cells of your intestinal tract it’s gone it’s gone much faster that’s a good thing now there’s another thing though fiber helps remove things that are circulating in your blood how does that work your liver is filtering your bloodstream every minute of every day blood is going through the liver and the liver is looking for things that don’t belong there it’s looking for hormones like estrogen or testosterone you need some of those but you don’t need a huge excess so your liver takes them out it gets rid of cholesterol it gets rid of medicines and things like that and what it does is the liver filters the blood finds a little excess estrogen pulls it out of the blood sends it down a little tube called the bile duct and it ends up in the intestinal tract and there this little bit of estrogen goes down attaches to some Fiber that carries it out of the body very nice so if you’re thinking well a high amount of estrogen in my blood is linked to too much risk of breast cancer a high fiber diet helps pull it away one problem a lot of people don’t have much fiber in their diet let’s say for breakfast I had bacon and eggs how much fiber is there in in that well bacon and eggs aren’t from Plants they don’t have any plant roughage in it let’s say for lunch I had yogurt and chicken breast how much fiber is there there none right so the liver filters the blood the little estrogen gets pulled out goes down the bile duct ends up in the intestinal ract looking for fiber looking for fiber where is it there isn’t any it reabsorbs back into the bloodstream the estrogen goes around ends up back at the liver the liver says what are you doing here I thought I got rid of you it pulls it out of the blood again sends it down the bod duct into the intestinal tract looking for fiber where’s my fiber there isn’t any it’s absorbed again that estrogen will do this cycle over and over and over again it’s called enterohepatic circulation ento means intestinal tract hepatic means liver like hepatitis and this works not just for for estrogen but also cholesterol cholesterol will go around and around and around until you eat fiber you hear about oat bran and oat cereals they will reduce the amount of cholesterol in the blood that’s all they do it’s not rocket science what they do is they grab that cholesterol that the liver has sent down they make sure it cannot get reabsorbed that’s a good thing same for testosterone a man says I don’t want those testost tone excesses that are going to increase my risk of prostate cancer fiber is your friend it puts the lid on it it helps you to remove those excesses now let me walk you through an exercise I want to help you to see how much fiber there is in the foods you eat and inside of just a couple minutes you are going to know how much fiber there is in just about everything in the store without reading the label will you do this with me okay let’s take something like a banana how much fiber is there in a banana now you you may not know right off hand but but give me a guess give me a guess is there one gram 16,000 grams how much fiber would you say there as in a banana anybody five eight 10 two okay very good it’s about 2.7 in an average banana okay so not quite three how about an apple now is an Apple’s kind of like a banana so it’s not going to be 25 how much fiber would you guess is in an apple 10 10 and three what about 3.7 so similar to a banana a little bit more how about cantaloupe now here’s a clue for you if I take a cup of cantaloupe it’s a little bit more watery so a little bit less fibrous so if a banana is 2.7 an Apple’s 3.7 what’s cantaloup okay one to two right good about 1.3 so let’s say an average fruit you walk in the store and average fruit is going to be about three three gram per fruit all right let’s take and vegetables how about if I have a cup of broccoli give me a guess now here’s a clue it’s maybe broccoli is not quite as watery as a typical fruit is it a little more fibrous so how much fiber would you say is maybe in a cup of broccoli six seven eight okay about 4.6 so a cup of broccoli about 4.6 how about carrots are they more like broccoli or is a carrot more like cantaloup well it’s more like broccoli it’s fibrous right so how much fiber about five very good about 5.2 in a typical cup of cup of carrots how about iceberg lettuce well it’s not zero it is a plant okay but you also know you’re thinking right it’s not huge it’s not like broccoli so give me a number one and one one and a half okay perfect 1 point2 all right so a typical cup of vegetables we’re going to say four all right where am I fruit three vegetables four very easy unless it’s iceberg lettuce when we’re going to cut that down a little bit B give me beans now how about if a if I have a half cup serving of black beans how many grams of fiber in that now here’s a clue beans are not really watery they’re pretty fibrous so half cup of black beans eight eight six seven very good about 7.5 how about baked beans baked beans six seven okay about 6.4 good so a typical half cup serving of beans about seven right where are we fruit three vegetables four beans seven uh now let’s go to our grain group how about pumpernickel bread actually a slice of Pumpernickel has about two grams about 2.1 it’s less than you’d think how about white bread zero well now it’s not going to be zero because it is from a plant now they’ve done their best to make sure there’s no nutrition in there but they did leave a little so let’s call it about a half about a half a gram of fiber okay so a typical bit of white bread maybe up to a gram or more whole grain bread maybe about two but does that surprise you fruit is three vegetables are four beans are seven the breads which we think of as being high fiber are lower okay so our fiber Champions the Bean Group at about seven for a half a cup and then the vegetables at about four fruits at about three and if I have a slice of bread if it’s white maybe a gram if it’s whole grain about two typical cereals about three okay you walk in the store and you can look on the left you can look on the right and you can estimate even for a packaged food food or a canned food what’s inside and you’re going to have a pretty good ballpark of whether it has fiber or not okay extra credit how much fiber is there in a pork chop zero zero zero we agree well why why is it from a plant it’s from an animal it’s from an animal animals don’t have plant roughage so the answer is zero how about a cup milk zero zero because it’s from an animal not a plant wait how about if it’s skim milk How about if it’s organic skim milk still zero you’re with me okay how about eggs zero how about eggplant okay very good so there’s fiber and eggplant okay so animal I always like things that are easy to remember animal products don’t have fiber plant products do so what does fiber really help the answer is yes let’s say I’m want to knock off a few extra pounds one of the best things you can do is Pump Up the fiber intake in your diet I’m going to give you a number every 14 grams of fiber that are part of your regular daily menu every 14 grams of fiber Cuts your calorie intake by about 10% so let’s say a typical person in the United States is eating maybe 12 grams of fiber per day add 14 I get uh 26 I’m going to feel Fuller and even though I think I’m eating the same amount my calorie intake drops about 10% so if I go up another 14 from 26 to where where am I now 40 my calorie intake drops again I again I think I’m eating the same amount but all that fiber fills me up my calorie intake Falls something’s happening to my scale I’m losing weight automatically without ever going hungry fiber is a good thing it improves your digestion it Slims your waistline it reduces cholesterol and it’ll reduce your cancer risk too that’s the power of healthy fiber thanks okay we’re going to stop there and see if we have any questions from anybody in the group any comments and uh you know I’ve got a thousand videos but we the important thing is that you get a chance to get your questions answered and your concerns uh you’re hearing a number of these things sort of over and over about the benefits of fiber most most of you have heard this a number of times already uh every time I talk about it uh it reinforces my uh desire to continue eating what I’m eating and um I hope the same goes for you go ahead Susan yeah just unmute yourself could you uh tell us again the science behind why it’s not good to have like a fibrous you know like have a metam musil or something or psyllium or Bran or something like a supplement why that’s not good it’s just part of a food I know instead of eating in it you know if if uh you know if fiber is so important why not just have some psyllium because you’re not getting any nutrition it that’s the question you’re answering it Scott do you want to chime in at all for the fun of it yeah it just isn’t the same it’s the the FI it’s the food containing the fiber that brings all the health benefits because when St they do studies with fiber supplements they don’t have the same benefits so it’s so fiber is important but it it’s that’s kind of the you know the reductionist way to look at it is it’s just the fiber because that’s what like Dennis burket thought and he when he did all the studies on on patients in Uganda for over 30 years he just thought oh it’s it’s the fiber so then he’s the reason that they started adding fiber to different breakfast cereals like Kelloggs and things like that back in the 60s and 70s and so but it didn’t provide the same the same health benefits and so it’s really it’s the food that contains the fiber that’s the benefit so fiber is a part of that but uh it’s a marker of eating a whole plant food is is how much fiber you’re getting in your diet not so much the the fiber supplement yeah it just seems like then it would be an imbalance because there would be no n not much as much nutrition but good thought not as much nutrition would you would you say that uh um concentrating on fire labor intake in in your plant Foods is more important than protein I mean because we were kind of having a discussion um with a relative a couple months ago and he was saying well AARP says that after 65 you should be getting 90 grams of protein and Gary and I were trying to trying to back up our our argument about fiber was really really important and uh I guess we just didn’t have the science ingested in our we didn’t really know as much science to convince them or to give them much information even though I read that book fiber fueled which does I guess maybe give him a copy yeah so the Authority for AARP when it comes to nutrition science who who’s write writing the articles for them well yeah I’m not sure yeah that’s a good good point yeah uh I mean Dr Michael Gregor has dedicated his life with what 19 other um volunteers they’re they’re reviewing every article on nutrition around the world and the way they do it uh looking at all the res all the references and the other things um I have come to trust him with my life and uh it’s taken it took me a few years to come to that point but I’ve yet to find anybody who’s found anything wrong now as far as AARP and their recommendation for 92 uh grams of protein a day uh if uh Dr McDougall were here to argue with them he would explain to them they need much much less protein and that if they want to maintain their muscle mass when they’re older they need to be doing resistance exercises weightbearing and resistance exercises so um you know you can trust whoever you want to trust yeah you know when your friends come up with this uh it’s difficult because they yeah want to hear what and want to believe what they want to believe yeah well that’s yeah that’s good um maybe I’ll I’ll recommend that Dr Dr Gregor’s site yeah recommend Gregor’s site and recommend Bernard site recommend T col and Campbell’s site uh mcdougall’s site and say Hey you know if you wanna have confidence and trust someone you need to do it from someone who’s other than a journalist or someone who’s writing for an article for for a Senior Magazine just my thought yeah that’s good good good thanks good ide you’re welcome I wanted to mention that um Dr Joel Ferman saved my life literally about 15 years ago when I was like 260 some pounds and feeling like I was going to die soon and his books and he just he does the science behind it to the hilt and he’s he’s someone that is a plant doctor and I think you can totally trust him okay Nancy thanks yeah um I um I think I I have osteoporosis I had uh also for a while and I was on the um um oh not the protonics but the pre preved for a while and anyway so I was reading um you know they always used to say that you need to get all this calcium and everything and now they’re not saying that anymore and I just recently watched Dr Gregor’s thing on osteoporosis and he says you know the the drugs and everything you know they don’t really it’s kind of like with the cholesterol it helps a little bit but not really a cur all because of side effects and so on but the one thing he said you really need to do is work on your balance because if you don’t fall you don’t break a bone and like taiichi and balance exercises and stuff probably are going to go a lot further in preventing bone breaks than anything else you do so that’s just what I got from his little video on that he had on on his site very good okay um I think we’re going to play the next video and then we’ll see if there are a few more questions there’s always questions yeah Scott always questions that’s good uh so microbiome the Inside Story let’s see what it has to say here Michael Gregor [Music] again recently it’s become apparent that our DNA does not tell the whole story of our individuality and other factors environmental factors play an important role in human health and disease thanks to two revolutions in biology first there was epigenetics where D lifestyle changes have been shown to turn genes on and off and the second our unfolding understanding of our microbiome how changes in our gut Flora appear to impact greatly on human biology until relatively recently the colon was viewed as a retention tank for waste and water absorption was its big biological function the problem was it was hard to get in there and we weren’t able to grow most of the bugs in a lab as many as 99% of all microbes fail to grow under standard laboratory conditions and so how do you study something you can’t study ah but now we have fancy genetic techniques it took 13 years to sequence the DNA of the first bacteria ever these days the same feet might only take two hours and what we learned is that we can each be thought of as a superorganism a kind of human microb hybrid we have trillions of bacteria living inside us one commentator went as far as to say we are all bacterias a provocative way of acknowledging that there are more bacterial cells and genes in our own body than there are human cells and genes and most of those bacteria live in our gut all animals and plants appear to establish the these these symbiotic relationships with microorganisms and in us our gut Flora can be considered like a forgotten organ Health promoting effects of good bacteria include boosting our immune system improving digestion absorption they make vitamins inhibit the growth of potential pathogens and keep us from feeling bloated but should bad bacteria take Roost they can produce carcin putrified protein in our gut produce toxins mess up our bowel function and cause infections researchers are still on the process of figuring out which bacteria are which there are more than a thousand different types of bacteria that take up a resonance in the human colon just to give you a sense of the complexity let me show you a diagram from a typical study of gut Flora this happens to be the largest such study done on the elderly showing the frailest older folks tend to Harbor similar bugs suggesting further maybe the lousy diet in nursing homes that’s causing the shift which may play a role in ill health as we grow older as you can clearly see in figure four I mean duh thankfully not all microbiome diagrams are that complex based on studying what comes out of twins those that eat different habitual diets and stools from around the world World it has become evident that diet has a dominant role on the bacterian AR colon and the diet driven changes in it occur within days to weeks change our diet change our gut Flora the hope of impacting Health through diet it may be one of the oldest Concepts in medicine how however only in recent years as our understanding of human physiology grown to a point we can begin to understand how individual dietary components fect specific illnesses through our gut bacteria milk fat on that piece of pizza for example May complex with bile and feed a bacteria that produces the rot EG gas hydrogen sulfide and has experimentally been associated with colitis inflammatory bowel disease fiber on the other hand feeds our good bacteria and decreases inflammation in the colon Coline found in eggs seafood and poultry as well as carnitine and red meat can be turned into trimethylamine oxide and contribute to heart disease and perhaps fatty liver disease an excess iron May muck with our good bacteria and contribute to inflammation as well the good news is that specific dietary interventions offer exciting potential for non-toxic physiologic ways to alter gut microbiology and Metabolism to benefit the natural course of many intestinal and systemic disorders [Music] okay so we’re going to stop there and see what kind of questions you have I see a couple hands up I don’t know whether they were up from before or still so if they’re up from before maybe you’ll uh lower them and um is there anybody who cares to comment uh on this I’ll kind of go to the gallery I see Nancy you have your hand up but I think that may have been from the last time well I still have something else to say because one of one of the things when I travel you know a lot of times meals are provided or you know campouts and so on and so um there’s hardly ever enough fiber in the diets that they serve and so I do bring Metamucil on those trips I also bring some chia seeds but I always bring met Metamucil just kind of to keep me going because um you know I’m just not getting enough fiber and there’s um really not a whole lot of other ways to get it so I think uh Gregor might recommend uh um wheat germ um for the spermidine in it uh and the fiber that you get that you could sprinkle on things that you might eat uh that’s probably what I would choose to do um I do I do bring chia seeds um ground flax seed tends to go bad pretty pretty fast so I don’t bring that okay all right well whatever works traveling can be uh you know tough at times uh we use Happy Cow to try to find places it’s not perfect uh but like when we traveled to the Redwoods we were able to find a couple restaurants that sered some uh pretty healthy choices actually we negotiated with them about not using oil uh when they uh had their vegetable plates uh they all had rice uh or potatoes uh and you know veggies and some fruit desserts it was pretty good well and catered trips you don’t always have a choice much Choice very true so one must be careful about how many days one spends on catered trips yeah because how do you know how many days you can replace your whole microbiome in how many days it takes if you if you were totally plant-based and you decided to become totally meat-based your whole floor could be be flipped on its head and completely changed in a period of 4 days four days well I do eat um I I do eat the P food plant-based it’s just that a lot of times it’s not very fiber intensive so I I I try to stay away from all the meat and all that so and that’s PR fairly easy most people are pretty good about that but it’s always for breakfast they always like bacon and eggs but I have my oatmeal I have a question Mara go ahead would would when you I like to make split piece soup and I like to make it smooth does that stop the the fiber as long as you’re not uh separating it if it’s still part of the uh you know like if you’re you put it in a blender uh and you I have an immersion blender and I just you know yeah you’re you’re not you’re not juicing the peas you’re not getting rid of the fiber it’s staying in there okay so it’s okay okay that’s what I wanted to know thank you you’re welcome Doug we’re in a ski resort in Alaska and our host took us to a fancy restaurant and they actually had a soup a lentil soup they this is gluten-free it came out with a half a dozen fancy uh uh 1in probably croutons on it and ask the waiter to check to make sure you know it wasn’t wheat turned out it was wheat I have I have celiac disease wow yeah you always trust the menus you really need to be careful when you’re eating other people’s food just part of the reality of life especially if you’re if you’re have cette any other thought thoughts from anyone Leslie uh unmute yourself oh thank you um I just wanted to say that this has been the single biggest change for me since I went plant-based is I think when I think back to what I was eating before I I I probably had hardly any fiber and now I’m eating I tracked it for a while I’m eating between 40 and 50 grams a day and it’s really true that you’re you’re Fuller and you don’t you don’t want to eat a bunch of garbage so I just I just wanted to to say that that’s I think it’s the one thing that’s changed the most for me well thanks for sharing that you know it’s more helpful for your peers to hear from you than it is from us many times anybody else care to chime in uh Doug volunteer my wife if you want a testimonial on Whole Food plant-based regarding inflamation all right my story is from a couple years ago and I had um I had had surgery carpal tunnel surgery on both hands and I had extreme pain in my hands and after the surgery I had extensive inflammation and for three years I had to stop cycling I’m a cyclist and I had to stop cycling because I couldn’t squeeze the brakes on my bike to stop and and I couldn’t brush my teeth I couldn’t do anything because my hands were so sore and had such problems with it and I went onto a whole food plant-based diet and within two weeks I could make a fist I could use my hands and my hands have been totally functional ever since then how long ago was this uh what three years ago wow that’s a wonderful story yeah it’s it was a miraculous to me that it occurred so quickly that it was and I had been on I was taking seven pills a day you know so I had two different diet or two different prescriptions but I was taking a total of seven pills a day to help decrease inflammation and the doctor was trying to get me to go on methotraxate and I did not want to go on methotraxate because of all of the side effects and then as I say I went into the plant-based diet and I got rid of my pills and I can use my hands love to hear that anybody else thanks Doug for encouraging eie to share our story okay so far so good let’s get on to one more video uh just because we have time and then we’ll share some more stories perhaps bit by bit um so what you eat matters is the note um that I put on the next V what’s Your Gut microbiome what’s Your Gut Mac biome enter type okay this is kind of an interesting one [Music] the human gut has a diverse collection of microorganisms making up some thousand species with each individual presenting with their own unique collection but wasn’t known whether this variation is on a Continuum or people cluster into specific classifiable types until this famous study analyzed the gut Flor of people across multiple countries and continents and identified three so-called enterotypes there were people who had lots of bacteroides in their gut people who had a predominance of pratella species and people who stool instead grew out of lot of ruminant caucus species pretty amazing that with so many hundreds of types of bacteria that people would settle into just one of three categories but they figure our guts are like ecosystems just like there’s lots of different species of animals on the planet they aren’t randomly distributed I mean you don’t find dolphins in the desert in the desert you find desert species in the jungle you find jungle species because each ecosystem has different selective pressures like rainfall or temperature well this early research suggests that there are three types of colon ecosystems you you can split Humanity up into three types people whose guts grow out lots of bacteroides type bacteria those whose guts are better homes for pratella group bacteria and those that Foster the growth of rumac and if you think it’s amazing they were able to boil it down to fit everyone in just one of three groups subsequent research on a much larger sample of people was able to fold rum a caucus into bacteroides so now everyone fits into just one of two groups so now we know when it comes to gut floor there are just two types of people in the world those are grow mostly bacteroides and those that overwhelmingly are home home to pratella species the question is why it didn’t seem to matter where you lived male or female how old or skinny you are what matters is what you eat this is what’s called a heat map each column is a different grouping of bacteria and each row is a food component red is like hot meaning a close correlation between the pre the presence of this particular bacteria and lots of that particular nutrient in the diet blue is like cold meaning you’re way off a reverse correlation meaning lots of that nutrient is correlated with very low levels of that bacteria in our gut they looked at over a hundred different food components and a theme started to arise this column is bacteroides and this column is prevotella note how they’re kind of opposites when it comes to things like animal fat cholesterol animal protein bacterioides is red and pratella is blue when it comes to plant components like carbohydrates pratella is red and bacteroides is blue here’s a simplified version clearly showing the components found more in animal foods like protein and fat are associated with bacteroides with the bacteroides enterotype and those found almost exclusively in plant foods are associated with pratella so no surprise African-Americans fell into the bacteroides enterotype where most of the Native Africans were pratella the reason this may matter is that bacteroid species are generally associated with increased risk of colon cancer or second leading cause of cancer death yet almost unheard of among native Africans the differences in our gut Flora may help explain why Americans appear to have more than 50 times the rate of colon cancer so so when you’re friend was saying that they want you to have more protein instead of fiber they want you to have more cancer because you are getting less fiber you know it’s if you look at the statistics you really come to the conclus usion that you want to populate your colon with pratella type bacteria you want less cancer you want less inflammation you don’t worry about protein because the studies show that if you’re eating enough calories for the day where you’re not hungry you’re getting enough protein bottom line we keep answering that question over and over again uh um maybe it could be fun one of these days to keep answering it maybe someone will be convinced actually most of us in this room have been convinced uh any other questions or any other thoughts uh we have like you know another 14 minutes so I can play a video I’ve got a quick question um Mar Nancy go ahead I was at the naal Health Association meeting and one of the doctors there said you must eat you should eat a lot of diversity in your plants so you get that and I forget what he said but it was just eat a lot of diversity of plants so when you eat a lot of diversity of plants you get a wide variety of different kinds of bacteria in your colon good bacteria and and that’s uh fiber fueled makes a big point of you want to be eating 30 to 40 different kinds of food a week so that you’re encouraging the growth of a multitude of healthy good bacteria that are eating fiber yeah okay all right thank you Nancy maybe that was left over un mute okay if you’re eating um mostly Ultra processed foods because I’ve read where you know 60 to or heard 60 to 80% of the average American diet is ultra processed food um are you still going to get enough protein with the ultra processed food or um would you have to have some other kind of protein just curious um I don’t know the answer to that actually I would say that I wouldn’t encourage anyone to be eating old processed foods just because that’s what the society offers I mean the classes here we talking about what are healthy food choices so uh you know I I surely wouldn’t reassure someone and tell them okay eat all the ultra processed foods you want because you’re getting enough protein uh that surely wouldn’t be a healthy choice so I don’t know what the benefit would be if we we knew they were I’m just saying you know that that average man the street that doesn’t know anything and just thinks they need to eat a lot of protein so I was just wondering if if the ultra processed foods would I because I know the the you know the beans the you know a lot of the fibrous Foods also have quite a bit of protein so then I can see you’re getting enough protein but if you’re eating junk food all the time maybe you do need some protein supplements I don’t know just curious I think I think most people the the studies show most people in in the United States eating the standard American diet are getting um more than the the amount of protein so I guess the answer to your question is ultra processed foods probably have more than the amount which leads the kidney disease in the long run yeah it’s going to depend on what Ultra processed food it is you’d have to look at the label of each of the foods and a lot of times a lot of processed foods they add whey protein so that’s Dairy protein and so that’s uh G to add a lot of grams of protein but it’s not going to be good for your health any of those foods and so it’s just yeah like Charlie said I think you know given that 60 to 80% of the standard American diet is ultra they processed or Ultra processed food yet when they do evaluations of how many grams of protein the average American is getting they’re getting almost between 150 to 200% more protein than they actually need a again it’s not it’s not a nutritive concern it’s a you know it’s the fibers is the issue all right uh inflammation inflammatory ball diseases if you know of anybody has all sort of colitis or Crohn’s disease or uh inflammatory bow problems of any sort you may want to see this next video or share it with them because uh you know it kind of brings home a point that a Prebiotic tending our inner Garden let’s take a listen to what Gregor has to say here last video will make this it’s also the topic next week is gastrointestinal health so good segue that and what is it next week gastrointestinal Health all right well this is uh leading into it I guess you haven’t shared your screen yet we don’t hear any video yet if you don’t hear any video no oh okay okay all right so I must not have shared right yeah I know you’re still we still see you okay I must I guess it’s the old brain uh I here’s the share you can see my screen now yeah okay so let’s go back and dang uh let’s pull this down go back here way complicated life with so many so many places be able to click oops right there number six and coming right here pending our inner Garden here we [Music] go the total surface area of our gut it’s maybe 3,000 square feet counting all little folds larger than a tennis court yet only a single layer of cells separates our inner core from the outer chaos the primary fuel that keeps this critical cell layer alive is a short chain fatty acid called butyrate which are good bacteria make from the fiber we eat we feed the good bacteria in our gut and they feed us right back they take the prebiotics we eat like fiber and in return provide the vital fuel source that feeds the cells that line our colon a prototypal example of the kind of symbiosis between us and our gut Flora how important are these compounds are good bacteria derived from fiber there’s a condition known as diversion colitis that frequently develops in segments of the colon erectum after surgical diversion of the fecal stream meaning if you skip a segment of the bowel like with an ostomy so that food no longer passes through that section it becomes inflamed and can start bleeding breaking down closing off how frequently does this happen up to 100% of the time but the inflammation uniformly disappears after you reattach it to the fecal flow uh we didn’t know what caused it maybe some kind of bacterial overgrowth or bad bacteria or was it a nutritional deficiency of the lining of the colon due to the absence of the fiber needed to create the short chain fatty acids we didn’t know until this study where they cured the inflammation by bathing the lining in what it so desperately needed severe inflammation gone in just a few weeks we feed the good bacteria in our gut and they feed us right back it makes sense that we have good bacteria in our gut that feed us tries to keep us healthy they got a pretty good thing going right it’s warm and moist and food just keeps magically coming down the pipe but if we die they lose out on all that if we die they die so it’s in their best evolutionary interest right to keep our colon happy but there are bad bugs too like chalera that caused diarrhea they have a different strategy the sicker they can make us the more explosive the diarrhea the better their chances of spreading to other people into other colons they don’t care if we die because they don’t intend on going down with the ship so how does the body keep the good bacteria around while getting rid of the bad think about it we have literally trillions of bacteria in our gut and so our immune system must constantly maintain a balance between tolerance to good bacteria while attacking bad bacteria if we mess up this fine balance and start attacking harmless bacteria it could lead to inflammatory bowel disease where we’re in you know constant Red Alert Attack Mode the mechanisms by which the immune system maintains this critical balance remained largely undefined until now if you think about it there’s got to be a way for a good bacteria to signal to our immune system that they’re the good guys and that signal is butyrate butyrate suppresses the inflammatory reaction tells our immune system to stand down so butyrate may behave as a microbial signal to inform our immune system the relative levels of good bacteria are within the desired range right butyrate Cals the immune system down saying in effect all is well you got the good guys on board ultimately rendering the immune the intestinal immune system hyporesponsive meaning kind of accommodating to the beneficial bacteria but in the absence of the calming effect of butyrate our immune system is back in full force attacking the bacteria within our gut because they’re obviously not the right ones since berate levels are so low so we evolved to have butat suppress our immune reaction so should our good bacteria ever get wiped out and bad bacteria take over our immune system would be able to sense this and go on a rampage and destroy the Invaders and continue rampaging until they’re only good bacteria creating butyrate to put the immune system back to sleep okay here’s the critical piece here’s why this all matters what if we don’t eat enough fiber remember a good bacteria use Fiber to create butyrate so if we don’t eat enough fiber then we can’t make enough berate we could have lots of good bacteria but if we don’t feed them fiber they can’t make berate sensing such low levels of butyrate our body mistakenly thinks our gut must be filled with bad bacteria and reacts accordingly our body can mistake low fiber intake for having a population of bad bacteria in our gut our body doesn’t know about processed food it evolved over millions of years getting massive fiber intake even during the Paleolithic period 100 gram of fiber a day so on fiber deficient Western diets eating our you know spam on Wonderbread right when our body detects low butter rate levels in the gut it doesn’t think low fiber as far as our body’s concerned there’s no such thing as low fiber it thinks bad bacteria because for millions of years low butter rate means bad bacteria so that’s the signal for our body to go on the inflammatory offensive so that’s one reason why fiber can be so anti-inflammatory one of the reasons fiber intake is critical for Optimal Health not fiber supplements but whole plant Foods fiber supplementation with something like Metamucil may not replicate the results seen with a diet naturally high in fiber that’s the last word Dr Gregor so uh any thoughts here before we continue on next week um hope that you’ve learned a little bit about fiber and the microbiome and you know uh it’s a very interesting fascinating topic um this last video I’ve heard a number of times but it made more sense to me tonight than it ever has so it’s taken me a few times to kind of listen to this uh to kind of understand the importance I used to think of of fiber and butyrate the butyrate turning off our desire to heat to eat uh and that if you don’t get enough fiber you’re going to always be hungry I always heard about buttered being anti-inflammatory but I didn’t really quite get the connection between the bad bacteria and the good bacteria now I imagine that’s a theory but it sure sounds good to me uh and uh it was kind of fun listening to it tonight uh you all know that the in-person classes are starting July what 26th at 7 to 8:30 at the uh gra in uh the Irving grange on Irvington you all aware of that if you’re not I’ll be sending out a yeah I’ll be sending out a a special email on Fourth of July announcing that it’s in the already in the class newsletter every Sunday but figured I’d send out a separate email just to remind people and also to have maybe people some of you in this class can even if you’re aren’t able to come but try to get somebody friend family member coworker anyone that that might want to be be interested in going you can print out a few of the class flyers and and either send them electronically or print a few out and share them with with uh some people and so we can get we’re trying to get kind of a kind of a broaden our our uh recruitment of PE people to come and spread the message so look for that on Thursday we have about 20 people who have signed up online so far and we’ve got plenty of space so we’ll see how it goes um anyway this was fun for me tonight hope it was fun for you at times and thank you for your questions and your input and your stories um it really does us all good to kind of hear that I think Scott thank you for everything and uh next week he said again was GI yep gastrointestinal health so it’s a great one to come on the heels of this one good deal all right everyone it’s been an hour and a half plus a couple minutes and um wish you a good week and a happy Fourth of July and stay cool out there it’s gonna be hot this weekend yeah yeah good information thanks you’re welcome take care everyone