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hello everybody we are live with Emily um with holistic gut um whole Essentials nutrition and she is here talking to us about gut health today in a four-part series and also super exciting that we have a podcast that um she recorded with us that will be going live uh tomorrow morning at 9:30 mountain time and that will be on Spotify and on YouTube um and I'm Julian this is Emily down here and we are the Academy of logic and light we are a peerto education platform that empowers students and teachers to practice their spirituality without indoctrination we bring a little bit of the light and today we're bringing some Lu so without further Ado I will be uh handing this over to Emily and if you guys have any questions we will be answering them at the end live thank you yeah thanks for having me I uh as you know you can see some of um the information about me and what I do here on the screen but just uh you know to go over it a little bit um as Julie mentioned I'm Emily Davis I have a those letters after my name mean that I have a master's degree in nutrition um I studied at a natural medicine University in Portland Oregon and so it is uh I consider myself a holistic nutritionist um my education is grounded in as I say natural medicine uh functional medicine kind of the same thing um and so yeah I'm a holistic nutritionist and I specialize in gut health and that is what our four-part series is going to be talking about today as you see uh is kind of an overview of why gut health matters I'm going to give you a little bit of information about a couple of things and we're going to follow up in some um some of the other classes about some of the things we're going to go over tonight so without further Ado let me switch over to the screen there we go so gut health um it's a big topic and usually when I'm doing these things in person or like interactive uh I stop and I ask people what do you think about when when I say the the word the phrase gut health and most people say that you know they think about like digestive issues which absolutely is something that I address and treat and work with people on chronic things like constipation and loose stools and bloating and gas and acid reflux heartburn uh did I get them all I think so right but like any and all of those just kind of chronic digestive symptoms and issues that people have a lot of people have uh whether you are diagnosed with something like IBS or IBD um or something else right like just a lot of people walk around with chronic digestive issues um and none of that is healthy so gut health is definitely digestion um you know and everything that goes into that you know I mentioned bowel movements and and literal digestion and absorption of nutrients etc etc gut health is also and we'll talk about it a little bit tonight it's uh some of you have heard of the gut brain connection so I work with clients with mental health challenges um and just a lot of times uh digestive issues got health issues and mental health challenges go hand in hand because there is a literal connection between the two between our brain and our gut and it's uh I think I do talk about this a little bit in another slide uh but maybe I I might be mixing it up but um they're the only two systems that actually have two-way Communication in other words our brain talks to our gut and our gut talks to our brain they only two systems to do that everything else the brain is talking uh to the system the organ um so you know for those reasons and more um there's a really strong literal physiological connection between the two so mental health challenges and digestive upset just like go hand inand um so there's mental health there's digestion I also work with autoimmune disease and skin um and there are other uh connections with the gut but so gut health um the health of our gut impacts really every body system and organ in our body um we're we're just finding out more and more connections and um ways that the gut influences really like I say every there's not there's not anything I can think of that the gut does not influence in some way so you know that's just to kind of Orient you a little bit and understand that we're talking about a whole lot more than just uh resolving bloating um so we know that Hypocrites who's known as the father of medicine uh said that all disease begins in the gut and so that was you know that's kind of coming around to like what I was explaining um he he was um quoted as saying that to thousand years ago um and so all this time later we are I feel like just coming around to understanding that really that that is true um and you'll see there one of the big pieces of this is the diversity of our gut bacteria and I'll talk a little bit more about it um tonight in another slide but that's that's one piece I mean I was just reading a couple of uh research articles um doing a little bit of research for a recent client who has three autoimmune diseases um and it's I I just I see that over and over again so there's these foundational parts of our gut health that you know uh an imbalance in one of these really like key areas is what can lead to disease or trigger disease something like an autoimmune disease so we'll talk a a little bit more about it um but some of the other reasons too that this is so important so there's the diversity of our gut bacteria there's also the fact that things like 80% of our body's immunity is found in the gut and or the lining of the gut um and they do really important jobs like uh stopping other kinds of pathogenic bacteria viruses parasites Etc um to you know take up residence if you will so that's one of their one of the jobs that they do um but you know our modern way of living uh doesn't doesn't do us many favors honestly and it's it's this um you know story of like over time all the stress that we each um have in our daily lives and combined with a poor diet combined with medications and antibiotics and exposure to toxins in our environment blood sugar irregularity um lack of digestive enzymes or we're meant to make those naturally but for lots of reasons some people don't um and then again uh lack of the good bacteria the beneficial bacteria uh that help to you know break down the barrier and so it's that sort of like combination of factors um that can and does create something that's known as leaky gut and if you are unfamiliar with that we're going to talk about a little bit tonight but it's um it's not just leaky gut that that's the problem but that's that's one so I have a seven question quiz if anyone's interested on uh or interested in scanning this QR code like I say there's seven questions gives you an idea of the the state of your gut health um and so by answering a couple of quick questions you can get an idea of whether or not looking at your gut uh could improve your health so um maybe maybe later Julie we can put this in the chat if that makes sense but I'm just going to move through this slide um okay so I mentioned um immune cells are made in our gut um we know that so along with that what we also know and what like compromises uh or comprises a healthy gut is this 8 to2 or 8020 ratio of we want you know eight 80% beneficial bacteria the good guys to 20% or less of the quote unquote bad guys and we want both um I don't I don't know if that makes sense yet um but there's no such thing as like zero um of the of the bad guys uh it is healthy and normal to have a little bit of the other because of all of those reasons I just talked about um and because we've you know I mean we're just we're outside and in our environment in so many different ways and exposed to so many different things we're going to come in contact with other kinds of bacteria viruses parasites Etc um so it's um yeah the the goal is not 100% and zero the goal really is this 8 to2 or 8 % uh to 20% ratio um and I've mentioned a little bit but the beneficial bacteria they help create this wall of defense against them that's one of their main jobs um is to when we have really high and healthy levels of the beneficial bacteria that is what keeps the other low and keeps them from we we call them opportunistic um and so like the name implies they will seize an opportunity when given and usually that opportunity is when the beneficial bacteria are low um stomach acid plays into this when there's low levels of stomach acid and that can be from a number of different things um but so like when given an opportunity they they will rise they will seize it um and so yeah healthy levels of the good bacteria and I mentioned just really briefly a wide variety and diversity of the good bacteria um is is what a healthy gut looks like so it's when this ratio is out of balance that the walls of the gut get worn down we have we're supposed to have like a nice healthy like thick mucus layer on top of our uh the lining in our gut and that will get worn down and that actually uh contributes to lower levels of the good bacteria um but so it's all part of like a process it's not any one thing um but it's when all of this uh starts to happen the pathogens will escape they'll enter the bloodstream the immune system is activated and that's all kind of part of leaka which again I'll um there there's a visual I'll show you if you don't if you've never heard of it before or if you've heard of it but you don't really know what it is so we we'll talk about it so one one of those things that happens and I you know my ears are sort of always always perked up like when a a prospective client tells me that they're all of a sudden sensitive to Foods that's that's usually a a sign of leaky gut because those food particles are Le literally leaking through um into the bloodstream and so it's your immune system that's being activated and so these are some other signs of leaky gut and and again like leaky gut is not the only problem it is it is one of many but the it it can it can exacerbate uh what someone is already feeling it can sometimes be the trigger for something more serious like an autoimmune disease and so you know it's nothing not to be concerned about it's just it's not like the one and only thing that people need to be concerned with so some other signs and symptoms of leaky gut can be things like fatigue and headaches joint pain you get sick all the time food sensitivities I mentioned uh skin irritations and that can be acne that can be eczema that can be psoriasis that can be foliculitis and and other kinds of things all sorts of different skin issues um digestive upset so the bloating or loose stools or you know all any and all of those kinds of things can be um a symptom of leaky gut as is uh you know think like anxiety and depression and then those can um lead to and like I say sometimes uh the leaky gut is the trigger for other autoimmune disease so things like Hashimoto rheumatoid arthritis there's actually a lot of research linking gut health and rheumatoid arthritis and other uh rheumatoid autoimmune diseases fibromyalgia Celiac type 1 diabetes um and obviously anymore so if you're experiencing any of these things like if you hear yourself in any of you know these things that I've just mentioned um addressing the health of your gut can can definitely help prevent further damage help you feel a lot better for sure and even if you've been already diagnosed with an autoimmune condition a dressing your gut can just again make you feel that much better and can sometimes put people into remission uh so that you're managing the the disease really well we're not curing autoimmune disease there is no cure but we can we can definitely manage it better so this is what leaky G looks like and I've mentioned some of these things that lead to it um that's here in the middle so things like antibiotics um and I would say even if someone takes an antibiotic as often as once a year that's enough um and if you've had a moment where you you know for whatever reasons but like for some reason if you had some sort of bacterial infection where uh you were given let's say like three or four or five rounds or a really strong antibiotic that will wipe you out for years and if you're not also working with a gut health practitioner like myself who knows like what to look for and how to then like heal you um that can be the the thing that leads to an autoimmune disease because antibiotics just wipe out your system it's what they were designed to do uh but there's there's better ways of of treating lots of different things so anyway but if you you know if you've had a severe disease where you've had strong antibiotics or round of many um likely you haven't felt the same s is what I typically hear um autoimmune disease for sure um diet uh so I would classify this as a poor diet unhealth is a little vague I would say poor meaning two things uh the diet is um you know overly processed and that's inflammatory uh also part of that picture is that it's lacking in nutrients and so it's usually those two things highly inflammatory um processed a lot of chemicals and additives and excess sugar and excess salt etc etc but also that diet is also lacking in nutrients um and so if someone is not eating uh the good bacteria they eat and Thrive and live on fiber and so please don't run out and buy like a fiber supplement because that's not really going to do it um we're going to talk next time about food specifically that are important for gut health but in general they are plants and it's fiber that's what helps keep the good bacteria happy and healthy and living and thriving so diet right like it's both those two things disbiosis is where that 8020 ratio is flipped so more of the opportunistic bacteria and much less of the beneficial that's disbiosis um someone who you know has been exposed to different kinds of diseases and infections and and sometimes that just um you know you flip the switch so to speak uh your immune system you know is activated in some way and sometimes it's serious enough that you know it it can turn into something like an autoimmune disease um and leaky gut low stomach acid I mentioned uh that is part of this picture too if someone takes a lot of nids is what they're called and so those are non-steroidal anti-inflammatory drugs um Advil Al leave ibuprofen all of those nids so if someone is chronically in pain and kind of lives on taking two to six nids a day kind of a thing that can lead to it leads to liver issues it can also lead to leak you got stress and exposure to toxins right so all of those things and again it's usually like a combination of them but that's what leads to leaky gut so you'll see a healthy picture on the left where those uh so our um intestinal lining is just one cell layer thick you can see and they're held together by what we call tight junctions and so what a healthy gut looks like is that there are no gaps and there is no leaking um so compare that with the picture on the right where you can see those tight junctions have opened and the cells you know now have uh you know there space in between them where there shouldn't be and so anything that's traveling through our digestive tract so that's food that's water but we're exposed to all kinds of pathogenic material through our food and water so food particles other pathogens medications supplements anything and everything that's traveling through our digestive system now potentially is leaking through you'll see on the other side of that is our bloodstream and so we're not meant to have food in our blood is that's not how our bodies are designed and so that is the problem that's where those like food sensitivities can come from and it's why when someone is telling me they have food sensitivities I test the gut first I almost never do food sensitivity panels because if you're just testing for food sensitivities you're missing the underlying issue usually so if I if I go there first and if there's leaky gut then we're working on leaky gut and we're you know we might be eliminating um some foods for a time um but you can almost always bring them back once you heal the gut so that's that's why I typically don't do food sensitivity panels and a lot of practitioners do that opposite so that is leaky gut um so I've been talking I've talked a little bit about testing um it it's part of what I do in my program I start everybody with this um because it gives me such good information the best kind of information in my opinion um and so a little bit uh about the information that I get like I know first of all like you can't see this very well second of all this doesn't mean anything to anybody um and actually there's now a fifth page um but so five pages of information that tells me uh you might be able to see like so if there are any um infections with pathogens bacterial parasitic viral it uh down here um these are what we call commensal or Keystone bacteria these are the good guys so it's testing for the good guys uh these are the opportunistic that I've made reference to test for fungi and yeast parasites and worms over here and then it's got all of these different uh other health markers including um digestive enzymes uh leaky gut zulin is how we test for leaky gut it's the protein that opens up those tight junctions so the more zulin in someone's stool The Leaky or the gut um among other things so gives me a really good idea of what's out of balance what's going wrong it also gives me a really good idea of how and what to fix so I always start with a test we will come back to this I think it's the last class um where I'm going to talk a little bit more about testing but this again tonight it's meant to be an overview so I'm trying to give you you know just a little bit of information and we'll come back to some of it so I've mentioned like these are some of the things that that go wrong I've mentioned disposes that's when the 8020 of the good to the bad is flipped I see that probably in 90% of the people I work with uh to varying degrees some are worse than others but I see that in almost everybody there's infections certainly right and so um I got a test back for someone I think it's been a week ago that I reviewed them with her but she had ecoli and for her it was causing real damage um she'd had a colonoscopy she'd been to see her GI uh they had done some blood tests nothing came back right everything came back normal good it's because they're not looking for these sorts of things the this kind of comprehensive stool test gives me the kind of information where I I can see and I understand what why someone is feeling the way they are so yeah the colonoscopy came back normal fine um and this jeel test like I say uh that's where we found the equal ey and it was it was really impacting her so yeah I mean sometimes literal pathogen infections makes sense why someone isn't feeling well uh digestive insufficiency that's often times like a foundational piece of gut health and what needs to be corrected or supported rebalanced um in order to really help someone kind of turn the corner and uh heal their gut and then I've mentioned leaky gut like it it's it's definitely a problem it's just that it's as I've said not the only problem so a lot of times it's all of these other things that are happening and then if someone also has leaky gut I think I've mentioned earlier then leaky gut will exacerbate what is going on um and and sometimes it can be the thing then that uh let's say someone has like an autoimmune disease um and so their immune system is creating antibodies towards a certain organ tissue Etc that's what an autoimmune disease means um and if they also have leaky gut then those antibodies are then just they're so they're leaking into the bloodstream and then there's the potential of um spreading to somewhere else um and and potentially triggering another autoimmune disease that's what we know about leut so it's it's um serious and concerning I just I I do want people to know it's it's not the only thing and if someone has leaky gut then there's there's reasons why and so it's that whole other piece that we've got to look at too so I've mentioned a little bit um I I focus on these four things um you know I started talking about digestive issues that is you know absolutely something that I treat and work with um honestly those are kind of like the easy ones um but a lot of my clients have a combination of these three or four things right if they have digestive issues they likely have mental health challenges maybe there's autoimmune disease there too often skin um issues so these these four things I see the most of uh it's again very common for the clients I work with to have kind of a combination of these things um so gut health restoring someone's gut health can improve all of those things and just kind of a an overview of then what I'm thinking about and how I restore someone's gut and so we're going to talk about a couple of pieces of this over the next couple of weeks um but this is a well researched um why accepted uh way of treating and restoring the gut at least in the functional medicine community so it's called the you'll uh maybe you won't hear or see but they're called the four RS and I actually use five so the the four RS uh take out the release here and I use this 5 R protocol so RS for you know the first letter of each of these things and release is addressing that gut brain connection and in my opinion you cannot address gut health without talking about mental health as well that gut brain connection so it is a really big piece of my program and my way of helping somebody restore their gut and so I'm not going to go into detail for any of these things we're going to we going to talk a little bit about uh we're going to talk next week about I mentioned foods like specific like nutrition and foods that are both um can be inflammatory so part of this like remove piece we got to think of you know what somebody is consuming as part of the reason that um they're feeling the way that they are and that there's uh potentially inflammation in the gut and so it's both addressing like inflammatory foods and just as important if maybe not more important are then focusing on and including restorative nourishing nutrient dense foods so that's what I'm going to be talking about next week and then and then I believe the third week I'm talking specifically about probiotics prebiotics sybi prodcts and if you don't know what any of those words mean stick around we'll talk about them in a couple weeks too so I'll talk a little bit more about this and then the final week um I'm I'm talking a little bit more about testing so that's that's what I do that's kind of how I do it um so yeah next week next Monday the 17th at 7 pm Mountain Standard Time uh like I say we're talking about inflammatory and nourishing foods for your diges system um you'll learn a little bit about each so which foods to maybe eat less of and which foods to eat more of and include in your diet for better gut health and so I will I will wrap it up there and open it up for questions y thank you so much I you literally I was like about to ask questions and you literally answered it as I was like can I type as myself good that is good like so specifically I have a mango allergy I've had it my whole life but was like ever since I was a little kid but is do you think there's truth to where you can like reintroduce it slowly and build up immunity to it yes yes okay yeah it's all my only weakness as a human mang goes it's not that's not too terrible yeah and there are some there are some interesting ones out there I heard just recently of someone who was I can't remember if it was a sensitivity or an allergy and they're different and we can talk about it but um to celery and I was like I never heard that before celery you know what actually someone oh it was a sensitivity too because she was on the low fod fod map diet I gu it was like an irritant which I didn't realize yeah yep it can't because because of the fiber because of the the carbohydrate structure yeah interesting and I'm a big like Avid celery juicer in the morning like I try to do it every day but I was like sad that some people just can't do it yeah well and that's a good uh actually example of so I think I mentioned with respect to like the food sensitivity like you a low fod map diet like that is absolutely a diet that I use and recommend for certain things certain clients um and it's meant to be something that like we do for a short time while we're healing these other parts of the gut and we should be able to then reintroduce those once the gut is healed yeah it's a good example of that it's awesome this is a three-part question yeah okay tell me to just okay so Keith is that what I and you might be able to see this okay so I like this topic I'm trying find a good way to ask if there are any particular supplements that actually will help or if diet alone is the most effective thing you can do and is that like part one of two yeah technically oh okay I know a lot of people who are my age and older who just sort of accept that they're going to have a lot of gastrointestinal problems okay give me the third piece so what's the most active set of things someone in the their 40s could do to make sure that their gut health stays cool well into their 80s okay so yeah I'm trying to think of like how to how to address that Keith good questions um I think I alluded a little bit to this uh but to your point of like some people have just like accepted the fact that I just have like diarrhea all day or what like whatever it is no yeah no like we can do better it that is not normal any of those things I talked about really like the digestive kind of stuff and some people are like further along that path and others and what I mean by that is like um if someone's got like Crohn diverticulitis sibo and if you don't know then great if you do know then like you know all of those things are just can be complicated um and so if someone's got something you know a little bit more complicated um and tricky to resolve I mean it can just very frankly take years years and years sometimes to figure out I mean I I work with those people right so um and then for a lot of other people let's say with with like acid reflux bloating uh loose stools someone who doesn't have a a bow movement every day um there are reasons like I'm going to find reasons for all of that in a stool test I absolutely will and if you work with a gut health practitioner who tests and knows what they're doing and knows how to treat like all of that can be resolved and so that that's what I would say is like no I you know I don't ever believe that someone just has to live that way um and so it's a combination of like if you remember the the slide before this with the five RS right so it's a combination and a very individualized and nuanced uh treatment of all of those things there is no one supplement there is no one food so next week we're going to talk about lots of different foods right it's um and that's probably one of the key things too is like uh I've mentioned one of the really important things with with gut health is a diversity of the good bacteria and that doesn't come by eating the same five foods every day a lot of people do so when we have more variety in our diet we have more variety of good bacteria so like that's a key thing so we'll talk more about that next week um I'm trying to think was there did I answer for like kind of answer yeah um so yeah I mean there there is not any One supplement absolutely not like and in fact what I would say is it has far more to do with your diet and your lifestyle than it does any other supplement some of those um supplement casings that irritate people too right absolutely yeah you get what you pay for a lot of what's on the market is not very good um and as the term um implies like it's meant to supplement your diet it's not meant to you know treat or or be a replacement you know for a healthy diet and so that that is what I would say um there there might be some things right that there's a couple of things that I think like a lot of people could benefit from long term on a supplement so something like a probiotic but again like I would work with a gut health practitioner who knows what to recommend and why um because it's not just anything but like a good probiotic yes I take three if that means anything to you um and something like a good fish oil um maybe like those are the two that come to mind that I think yeah like it's th those two things are maybe something that most people could be on but beyond that um you know I use supplements as like when I get that test back for people I know exactly what's wrong and so it it's very hopefully clear right like why like what is this doing and why and it's very short term um it you know yeah supplements shouldn't be shouldn't be used long term and so what's the most active set of things Keith you might have to explain to me actually what that means the active set of things cuz I'm not sure if I actually answered your question we're talking like literal activities physical activities is that what you mean maybe maybe come back and let me know yeah yeah if he comes back I'll post it we've got this from cat Okay fod map yeah what is fod map so it's I'm not even sure I'm going to remember all the things so what it's an acronym and it stands for I think it's so fructo oligo di mono sa Dian mono saccharides and then why can't I think of the other two but it it's an acronym for those are all different carbohydrate chains and so I was saying um a minute ago that um so we we talk about fod Maps as like a high or a low FODMAP diet or foods that have like high fod map and low fod map so what what it's talking about is like the the makeup of the carbohydrate of a certain food uh carbohydrates obviously not not the other proteins and fats um and so a lot of times people with digestive issues part of the problem um at least like it can get to be part of the problem is um they have a hard time digesting complex carbohydrates and that's what that's what all of those words mean is that they're more complex and so for a time to heal the gut sometimes focusing on foods that have lower amounts of those complex chains is what is helpful it just it uh gives the system arrest if you will um so while we work on other things and healing the gut and that was kind of what I was saying is like it's really meant to be like a short-term kind of elimination type diet um and I would work with a practitioner a nutritionist who has experience and and knows what that means um because it it can be difficult and the the biggest thing I find if someone comes to me saying like you know I tried a low fod map or I tried this that or the other people don't know how to properly reintroduce Foods they don't usually do the elimination correctly and then they don't reintroduce them correctly either and so there there's a process and there's a a way of doing both of those things that set someone up for Success um but a low FODMAP diet should be something that like I say is is usually shortterm we heal what we know needs to be healed in the gut and then we can reintroduce some of those Foods again so hopefully that answer your question yeah yeah you're welcome um is there a place where people can find you I realized I forgot to to list that yeah my my website is whole Essentials nutrition.com and I can go back I can go back SL so okay um yeah whole Essentials nutrition that's my website you can find me there on Instagram Facebook LinkedIn all of those um so yeah that's that's usually the best place to find me and then if um I don't know how many people were on when I had the QR code for the quiz we can post in the comments you can post that in the comments if that's helpful to me it seems like the US diet gets worse some of the common mental health issues like ADHD and anxiety and depression uh that there yeah you're saying that maybe there's a correlation as the food gets worse that there's higher incidences of those sorts of things um I don't know the data off the top of my head but I would I would say yes there's probably a correlation uh a connection ction between the two because as I work with a lot of times it's kids with ADD or ADHD um parents right with with kids that are wanting to address things naturally first and not jump to medication that's that's usually who I work with and I mean there there isn't an instance that I can think of in my six years so far of practice where where by adjusting the diet of the child and the family uh the behavioral issues go away um and and we're talking about you know just all of the processed convenient snack foods that for whatever reason are such a big part of St yeah so we're talking uh food dyes and emulsifier and natural flavors and then like artificial sweeteners and just the excess of sugar so all the added sugar right like on and on and on none of that is food right um so yeah there there are certain kids and and adults as well who are just a little bit more sensitive maybe than the rest of us but like I say uh cleaning up the diet has gotten really good results um for people who have things like ADHD add even uh like I worked with kids and adults on the Spectrum same thing so yeah I I would agree with you Katherine yeah unfortunately interesting let's see if we have any more questions pop up in the last you you were answering questions as I was thinking of them so that's impressive thorough it's a good it's a good overview it's I mean it's yeah none of that is food yeah I mean it's it's what I it's what I tell people like our bodies are just not meant to have that you know it's and so what I talk to a lot of people like especially my clients with autoimmune disease the really important thing thanks Katherine I'm so glad it's been helpful the really important thing um especially for people with autoimmune disease but but you know to answer I apologize I forgot the name of whoever had the first question um Keith thank you so like plays into that too is just the importance of diet and I'm talking nutrient dense foods which again like we'll talk about more next time because these are foods that a lot of people just like don't eat for the most part um and so most people are really lacking in nutrients um and so they're the foods that are going to prevent disease right uh so the same diet and foods that prevent heart disease and diabetes are the same that will usually clear up neurological kinds of things like add autism Etc are the same foods that are going to also um set someone up for success I think Keith you said something like you know what what do I do to make sure I have like good gut health like through my like adult years into my 80s it's the things I'm going to be talking about next week yeah so segue yes stay tuned so that you said that too because you talked about you people aren't getting the nutrient dense food and when I move back to to the US I was oh I guess I came back to visit once when I was like 16 but like at 18 I was like listening to people say that there were starving children in America and I just came from a third world country and it was so hard for me to comprehend why because Taco Bells like was 69 cents yeah I was like who's starving like I don't understand but didn't real like these people are literally not eating real food like they're Starving in a different way exactly so many like ramifications and side effects from that yeah it's it really is true so yeah I'm excited for for our talk next week yeah me too thank you so much this was so amazing and I'm so excited to hear what's to come and if you guys haven't checked out Emily's website or her social media please do that and then tomorrow morning at 9:30 a.m. mountain time uh there is a podcast being released on Spotify and on YouTube and then we've got three more weeks together so I'm excited nice nice yeah we're gonna everyone watching discussions yeah thanks yay all right then we will see you guys next Monday and