Welcome to the Dr. Gundry podcast. You know it seems like every week I'm getting questions about the one essential building block of a healthy body and that is protein. So don't you need a lot of protein to build muscle and stay fit and strong as you age? There's certainly a lot of controversy out there about how much protein you got to have particularly if you get older. Well on today's episode of the Dr. Gundry podcast I'm going to talk all about this critical nutrient.  So stick around because things are about to get a little controversial. Okay, first question that I get all the time. Dr. Gundry, how much protein do I need to eat? So the question of how much protein you need to eat is I think fairly well settled by researchers in longevity like my colleague and friend Dr. Valter Longo. And if you've noticed in my books both the plant paradox and the longevity paradox, I use his formulas to calculate the amount of protein, a normal, what's called a 70 kilogram man, a 150 pound man, which you usually need to eat. And it comes down simply put to probably about 20 to 30 grams of protein per day. Now where are those figures come from? Well one of the things that many nutritionists look at and forget is we actually recycle all of the protein that's in the lining of our gut wall. And we tend to shed most of our gut wall almost daily. At least every other day all the cells lining our gut wall are kicked out and a new one replaces them.   They're sugar molecules with protein and we actually digest that mucus. So we actually have a continuous source of protein within us that can make up for a lot of the protein we assume we need on an everyday basis. So that's where these figures come from. Now I think one of the most striking studies that was done published in 2009 in the Journal of the American Dietetic Association there is a lot of controversy that as you get older your protein needs may increase. And even Dr. Longo thinks that maybe after the age of 65 or 70 you should perhaps add more protein to your diet. My personal feeling about that which was refuted by this study is that even if you're elderly you don't need to consume more protein. So in this study they took volunteers of two age groups, young adults and senior citizens and they had them eat a meal of either 30 grams of lean ground beef, 90 percent lean ground beef, or a meal of 90 grams of lean ground beef. And then they actually looked at muscle synthesis, building of muscle, in other words incorporating that protein into muscle. And what they found ought to shock everybody who thinks that protein is really really important. The 30 grams of protein in that meat completely provided for muscle synthesis in both the young and the old. But the really startling thing was the 90 grams either in the young or the old did nothing more for protein synthesis. Now you have to ask okay what happened to the rest of that 60 grams of protein? Well we don't waste energy as I've talked about over and over again. We convert that protein which we do not need to build muscle. We already met those needs with 30 grams into sugar. It's called gluconeogenesis. Look it up. It's done in your liver. And that sugar is converted into fat. So the idea in human studies that you need more than 30 grams a day to completely synthesize muscle is refuted by you know human studies even in older adults. So you know 30 grams actually is a lot of protein and you can meet your total protein needs you know in this study with 30 grams. Dr. Volter Longo and I would like you to have a little less than that maybe down to 20 grams but we're talking about semantics here between 20 and 30. But the point is you can meet all your protein needs muscle synthesis with 30 grams a day. So you don't need you know to eat a side of bison every day as some of the carnivore folks would have you believe. Okay what happens if your body has too much protein. Well there's really pretty good evidence that too much protein does not destroy your kidneys. Although quite frankly when I have people with chronic renal failure the two things I really restrict is protein and carbohydrates particularly fruit carbohydrates fruit toast and there's some beautiful papers in the literature please look them up about how dangerous fruit toast is in aging and producing advanced glycation in products and as mitochondrial poisons. So the idea that to give fruit the food is a really good idea but back to protein.  She leaves the den with all of her protein all of her muscle mass intact and the reason for that is if she used her muscles as a source of energy she couldn't hunt. Now she leaves the den really skinny and have some wonderful photographs of grizzly bears really skinny up in Canada right after they came out of the den but all their muscle is intact.  So we're over-protonized in this country. I think one of the best examples of a human being who transformed from a high fat diet to a high protein diet is the late Dr. Robert Atkins. I have the pleasure of actually taking care of Dr. Atkins head nurse. I have the pleasure of knowing Dr. Atkins co-writer in all of all of his books and Dr. Atkins was a cardiologist and Dr. Atkins as most of us know was famous as being the high fat doctor and he got into so much trouble with the American Medical Association that he morphed into a high protein doctor because after all protein is good for you and you can actually see you can actually see pictures of him and again I have eyewitness accounts of him that he went from actually a fairly thin person when he was a high fat doctor to progressively overweight and when he died and when he died he was obese and I think he's probably the perfect example of us on a high protein diet converting what protein excess that he was eating into sugar which is then converted into fat. Now you could mitigate this in a carnivore diet by quite frankly fasting and so many of the people who describe a carnivore diet are actually combining a carnivore diet with fasting but let me say this about the carnivore diet. One of the things that's missing from this discussion and I think it's an incredibly important point is there is this crazy sugar molecule called Nu5GC and in my book I say who knew that is present in beef and lamb and pork which is the prevalent you know things you eat on a carnivore diet. This sugar molecule does two really bad things. We don't have Nu5GC. We have a very similar sugar molecule that lines our blood vessels that lines our gut wall called Nu5AC. We share that with chicken and fish and shellfish. They have our sugar molecule and there's a new study out recently that you probably saw that beef eaters had a much higher incidence of breast cancer than chicken eaters and once again the difference between those two sources of protein actually comes down to the fact that chicken has Nu5AC and beef has Nu5GC and the evidence is overwhelming sorry carnivore diets that Nu5GC promotes inflammation, promotes an auto immune attack on our blood vessels and promotes cancer cell growth and also interestingly enough there's really good info that perhaps our species became a separate species from great apes because of this mutation the other great apes actually make Nu5GC like beef and Nu5GC damages your brain it actually hurts neurons and there's some really cool nerdy papers showing that one of the reasons we may have a bigger brain is because we mutated into a sugar molecule that doesn't bother neurons. So again that's nerdy stuff but the point of all this is there is no evidence of a long-living people on a carnivore diet sorry find one I'll be happy to to take it back there is none and the overwhelming evidence of the blue zones is the one thing they all share and they all have different diets is they have very very little animal protein in their diets very little it's the universal feature of these diets so let's please look up Nu5GC and you'll be shocked I wish it wasn't true again I'm from Omaha Nebraska originally but it's there and it's an important thing to realize so people want to know okay how come so many people are getting such great results on the carnivore diet and I said this on the podcast and I agreed completely with it a carnivore diet is in a way the ultimate elimination diet and you have eliminated all sources of plant compounds that have the potential to be temporarily harmful to you but again an elimination diet is an elimination diet it doesn't mean that this is a life sustaining diet for the rest of your life so I don't really have a problem with an elimination diet but quite frankly if I was going to do a carnivore diet I would do a pescatarian diet where all I would eat is wild fish and shellfish for a limited amount of time I certainly wouldn't do a beef or pork or lamb diet and expose myself to Nu5GC I mean every study that's done on humans show that red meat and no pork is not the other white meat red meat contributes to cancer and contributes to heart disease and it's because it's not an evil thing it's because it's got Nu5GC instead of Nu5AC that's all how do you know you're getting enough protein in your diet are there symptoms signs that show up in your body if you're not getting enough well again that takes me back to the fact that it's incredibly rare in this country to not get enough protein in your diet that's really one of the last things we see now what I do see in my practice is there are a lot of elderly individuals who are not synthesizing protein in their liver properly and that albumin is 80% of all the protein in your body it's primary protein in your blood albumin is the white of egg whites if you want to know what albumin looks like and what I see in my practice in elderly individuals is they actually have low albumins even there even though their total protein may be quite high and what I found in my practice is that this is actually because they're done so much damage to the lining of their gut wall that they don't have enough surface area to absorb vital nutrients like protein and that's a really great point because so many of my patients who I put on my program we've actually lowered the amount of protein they're eating per se but we've taken away the gut damaging components of lectin containing foods we take away their whole grain breads their whole grain muffins and we take away their cereals and their beans and they actually regenerate their gut wall again think about this your the surface of your gut wall is the same surface area as a tennis court but if you constantly damage that surface by by lectins by antacids by insides like ibuprofen or naproxen you limit the surface area maybe down to the size of a ping-pong table and no wonder there is some evidence that you know the older you get the more protein you need because you don't have a surface area but it's been really fascinating to me that actually limiting people's protein but taking away the gut harming products out of their diet restores their ability to have normal protein levels even though I'm lowering the amount of protein they're eating so I think that's a big missing clue to why this myth exists the older you get the more protein you need one thing before we leave animal protein and we're not going to leave it for good but animal protein there are several amino acids that are more prevalent in animal protein than they are in plant protein that can stimulate a receptor of energy availability called mTOR the mechanistic target of rapamycin and subsequently increase insulin-like growth factor one or IGF one studies of super old individuals show that IGF one is extremely low in these people and is really a hallmark of successful aging since animal protein contains far more of the amino acids that this receptor of energy availability mTOR is looking for it's exciting to see in my patients when we lessen animal protein in their diet not necessarily remove it their insulin-like growth factors plummet compared to when they were eating their normal diet and this research has been has been shown by researchers at Washington University in St. Louis which I mentioned in all my books where they took calorie restricted individuals in the calorie restriction society change them to a vegan calorie restricted diet and they're already low insulin-like growth factors plummeted again confirming in human trials how important the amino acids in animal protein are in turning on mTOR now it is true in a pig study that the addition of the amino acid glycine to a pig diet negated the effect of what's called a methionine rich diet the thine is one of the big drivers of mTOR and several of us in the longevity community will admit to taking several grams of glycine a day in the off chance that the pig study is right and so have some glycine it's actually going to be appearing in one of my products soon if you're going to eat animal protein first of all please please please try to limit your consumption of beef or lamb or pork to the occasional treat and make sure it's from grass fed grass finished beef there's a big difference between the label grass fed and the label grass fed and grass finished because there is actually no government requirement to say what grass fed is and all cows for at least one day of their lives eat grass so it's perfectly legal to say grass fed beef and have that cow eat grass for one day and take it to the feedlot and feed them grains and beans and still label it grass fed so look for grass finished find a farmer who does it they are available at Whole Foods you'll look for the level five availability and there's a lot of great online sources who will ship overnight I won't mention them here but you'll you write me and we can tell you where they are the other option that was developed by Dr. Walter Longo which I think is so important he's shown that you can pretty much do what you want to do for 25 days a month and for five days straight during that month do a modified vegan fast where you eat somewhere between 600 and 800 calories strictly vegan and he has shown in humans that that will be the equivalent as if you were calorie restricted the entire month in terms of activating stem cells in terms of lowering mTOR stimulation and I think it's it's a way of having your cake and eating it too and you know you're not going to eat cake but I think it's a way of mitigating the suffering if you will of being calorie restricted the entire month and if you want to restrict your calories every day knock your socks off you're not going to be very happy and you're going to be pretty cold and skinny the third thing that my wife Penny and I do is make a meat day a cheat day and do it if you want on a special occasion or do it every three months for instance you may see us at one of our favorite restaurants in Montecito that has a six ounce grass-fed grass finish fillet and you will see us actually order that about once every three months and split it now the good news about that is you'll both probably enjoy it and you both won't eat much of it and the third thing is it will be far less expensive than if you each had it themselves so it's a win-win and you know the waiters get disappointed because the bill's not very good but this is a great way to you know enjoy the occasional cheat so I have no problem with my patients or people who know me saying I saw you eat a steak and it's okay yeah I'll I admit I do it about once every three months and it's a grass-fed grass finish steak and usually Penny and I split it so don't don't deprive yourself but again the evidence is pretty doggone scary that beef and lamb and pork are not your long-term friends all right so enough about demonizing animal protein so what kind of protein should you be eating now first of all you do not have to be a vegan or a vegetarian but I personally take care of a large number of vegans and vegetarians and as I've described before usually during the week my wife and I eat a vegan diet from Monday through Friday and then on the weekends we tend to eat wild fish and wild shellfish but you don't have to do that there are great sources of plant proteins concentrated plant proteins one of my favorite is hemp protein it's actually a great source of protein hemp incidentally has all the essential amino acids baruka nuts have one of the highest proteins of any nuts in general nuts have anywhere from four to six grams of protein including all the essential amino acids per a one ounce serving so a one ounce is about a handful so for instance you could actually have say four handfuls of walnuts per day and pretty much come close to your total protein requirement for the day now that's not including the protein that's going to be available in leaves or asparagus or I mean for instance there's two grams of protein in almost every serving of vegetables that you could name mushrooms have some protein but they're not extremely high in protein you'd actually have to eat quite a few mushrooms every day to meet your protein requirements but a trick with eating mushrooms is if you cook them they're mostly water so you can actually eat a whole lot more mushrooms if you cook them and so mushrooms are another source of protein there's a great algae source of protein called spirulina and flax seed powder flax seed protein is another great source of protein and don't forget there is hemp tofu and please don't be afraid of getting your protein from lentils that have been pressure cooked and for those of you who are still afraid of a pressure cooker Eden brand beans pressure cook their lentils in the can so it's perfectly safe to eat them and by the way why didn't I mention other beans well beans are also great sources of proteins but lentils have the most protein per bean if you will with very little carbohydrates so it's my definite go to choice plus as you read in the longevity paradox lentils are a rich source of this cool compound called polyamines which actually turn on longevity genes so there's fantastic sources now there's been a lot of questions we get say you say that gorillas and horses get all the protein they need by eating leaves and grass and that's perfectly true and there's some confusion that our digestive tract is different from that of a gorilla or even a horse while it's true that our digestive tract is different than a gorilla in fact we have the exact same components as a gorilla or a horse now we're totally different than the grazing animals like cows and sheep which are ungulates they have five different stomachs for the purpose of fermentation so we're what's called a hind gut fermenter that means most of the fermentation of plant products in humans takes place in the colon on the other hand gorillas are what are called mid gut fermenters almost all the fermentation of plant products that they eat happens in their small intestine and it's true that their small intestine is much larger than ours we've actually shrunken our small intestine considerably the ungulates again to be nerdy are for gut fermenters they ferment in their five stomachs so it's where plant material is fermented that differentiates us but actually we absorb about 20% of all the protein from our colon because that's where that fermentation takes place so you don't have to be a gorilla and eat 15 pounds of leaves and twigs that's not my point the point is that all the largest animals on earth are actually plant eaters and they get all of their protein requirements met from the protein in plants now do you have to eat a lot of plant material yes you absolutely do my wife and I every night during the week consume a mixing bowl of salad greens it's a lot and believe me we never leave the table hungry and so I think that's a great solution I'm full I'm satisfied I'm getting plenty of protein and if I'm even worried that I'm not getting enough protein I have several handfuls of nuts at right before dinner and if not get your protein for instance like we do on the weekends from fish or shellfish it's a great compromise but you can get plenty of protein from plants if you know which plants to choose all right what should you do if you're an athlete or if you're trying to quickly build more muscle I think the important thing is there are a large number of vegan and vegetarian athletes and I think the impressive thing is that vegans can be athletes and there are a number that I can mention there are professional football players who are vegans there are professional basketball players who are vegans one of probably the most famous professional athletes Tom Brady pretty much follows the plant paradox program with a few exceptions by the way just signed another two-year contract for a lot of money and that's a pretty impressive guy who's aging very well I might add without a huge amount of animal protein so I think what I talked about at the beginning of the podcast is what we need to remember in people who were challenged with a 30 gram animal protein load versus a 90 gram protein load low and behold after 30 grams there was no additional benefit of 60 grams of animal protein in building muscle and I think you need to take that to the gym take that to the bank and realize that we have completely overestimated the need for huge amounts of protein in muscle synthesis we just don't need it and these are human studies not animal studies okay so that's it for our discussion of protein today before I go I've got a full list of Dr. Gundry approved animal products that will put in the show notes so if you're curious about which meats are good and which you should avoid check out the show notes for this episode on drGundry.com all right it's time for audience question this week we've got a great question from DAVDAV on YouTube who asks can prolonged fast negatively affect the microbiome i.e. good bugs that is a great question and it's actually a two-part answer so number one I've talked about this before I think Dr. Merkohl and I talked about this on his podcast you really really really got to be careful in this day and age about prolonged fast because during fasting you will use your fat stores and fat is where all of our heavy metals and all of our PCPs and organopesticides are stored basically safely and when you do a prolonged fast you release these into your circulation and as Dr. Ray Walford from UCLA proved years ago in biosphere 2 those heavy metals will not be excreted and will accumulate in your bloodstream for up to a year after your fast so you've got to be really careful about how you accomplish this we talked about this before but getting back to the microbiome it turns out that in terms of your microbiome fasting may be one of the best things in the world you can do for your microbiome because it selects out a really cool bug called acrimoncia mucinophilia which can live on the mucus that lines your gut wall and the more acrimoncia mucinophilia you have the more mucus it eats but in a weird way the more it stimulates your gut wall to make more mucus and the more mucus you have the better your long-term health and the more protected you are against lectins and other bad bacteria when you begin to eat so as strange as it may seem fasting is one of the best ways to preserve and stimulate probably the best bug in your gut acrimoncia mucinophilia so that's actually why I do routine three-day fast plus believe it or not if I've got any pesticides or heavy metals in me after doing this for 20 years I'm not worried about that anymore but most people should be very worried about that before you go I just wanted to remind you that you can find the show on iTunes Google Play Stitcher or wherever you get your podcasts because I'm Dr. Gundry and I'm always looking out for you


Hai, semuanya. Saya Garam Ayas. Terima kasih kerana membuang semuanya sebelumnya. Maksud saya, pembentangan ini ada di sini. Jadi jika ada anak-anak di dalam bilik, kamu akan mempunyai pembentangan. Baiklah, ini bercakap tentang salah satu orang lelaki yang mempunyai pembentangan di PCP. So, tentang saya, saya adalah penyakit dan penyakit jenis di sekolah sekolah. Dan sebahagian-bahagian ini, saya mempunyai pembentangan yang berlainan untuk menghubungi kultur. Saya adalah penyakit yang berlainan dan mempunyai pembentangan di sekolah sekolah. Jadi jika kamu ada masalah dengan pembentangan sekarang, dan saya rasa quite a few of you use that to focus, you can contact me. And here's my contact information. Baiklah, so what is this about understanding how a PCP turn around works from conception to design to prototyping to assembly. And as you all know, I actually made the board for Hackaloo. So conception. So let me think about what happened that year, which is last year. It was a Friday, September evening at NUS, I'm worried. And I actually drew this idea to my pause at NUS for PCPatch for everyone. For Hackaloo. And this was inspired by the batches that was given up during that call during the chaos communication camp. And it even made by Banyuang for his printing mandate. So this is a batch that me and a few thousand other people forgot during the chaos communication camp. And it's actually a software fund radio. And they'll pay about 200 each euros for one of these. This is a batch that's made by Banyuang and yeah so you get a G-sub and it's WS28. One of the early days with a Kennedy's microwatcher. Which can have sex. The main idea of this batch is it has to be programmable by people.  So it should be programmable without a huge barrier to entry. It should also promote social interaction and it should be fully utility there. So it should not be your pay point. Alright. And the general reception I got from my friends it's kind of expensive we haven't actually gotten sponsorship up yet we don't really know how much money we have so I thought okay fine I shall give it a step.


Hey friends and happy holidays. There's only a couple more days left and Christmas will be here So we wanted to come out and take advantage all the holiday festivities around the Walt Disney World Resort but we decided to come to Epcot to start off because Something major has happened. So let's go do this Look at that. The walls are down and we can see the entrance now and it's full bloom This gets me so excited. Look at those pylons Isn't it just so beautiful? I absolutely love it. So many people are gathering around now just to take a look at it I'm just happy to see the fountain and I'm more than happy to see the pylons It's really gonna look pretty at night. So we're definitely gonna come back and check it out Now that we've been able to just enjoy the new Epcot entrance way and the pylons and fountain We're gonna actually head into Epcot enjoy that a little bit. Maybe try some festival the holiday stuff I'm just excited to be here. I'm excited to see that that is actually open and we seem to have a clear shot It's made your birth Another thing I'd be interested in doing since we're at Epcot is maybe hopping on the skyliner and just taking a leisurely ride To one of the resorts see if they have a Christmas drink and then come back over I do want to see if I can catch the voices of Liberty tonight. It being close to Christmas It just seems right that means I'm gonna head straight on into world showcase Another new thing other than the pylons that popped up today is a new Moroccan bar that actually just popped up Because you do realize that it's been closed for a long time and now Disney is actually operating it So we can check that out plus some festival the holiday stuff plus maybe hop on a skyliner for a ride I'm liking the idea of today. I can see the moon is in the sky right there Also the Christmas tree for Epcot, which I love and I can see Jackie super enthused My friend yes, we're gonna be joining you're gonna be joining me and we're gonna be joining each other Yes, as our festivities continue around world showcase. I am loving hearing all the Christmas music as we walk around world showcase Look at how beautiful it is It's just one of my favorite places to actually be And look who's coming over the bridge right now. I'm so excited We love you And here we are in Morocco like I said most of this has just recently reopened and this little pop-up bar that they have over here That just reopened today. I cannot wait to see if the tangerine cafe opens that has one of my favorite Epcot coffee drinks They've got some fancy champagne including some Dom Perignon $45 for a five ounce pour and then some of the Cronenberg beer. I had this Cronenberg beer This isn't Moroccan beer though. I had this at I think I had it at Cinderella Castle Yeah, I'm pretty sure I did and then right across the way the spice road table. This is the new menu that they're actually having I'm interested in getting the iced mint tea. It's a specialty cocktail I think it sounds pretty pretty amazing actually wow or that more maharita What is that? Oh man, we've got some deciding to do I think I'm super excited to try the maharita I can't even believe I've never been inside the spice road table I don't know if I'm gonna get any food Jackie might get some food, but I'm all about the maharita though. Good. Good Yeah Thank you One thing about the spice road table is I've never known they had an indoor seating area look at this This is so fancy look at this table Like I said, I didn't even know that they had an indoor dining. I'm always just seen outside, but it's very nice in here I wouldn't mind actually just chilling in here watching the fireworks usually too like this is a good view They've got all those very tall windows and you just take a look right out onto world showcase You can see everything the Christmas tree spaceship Earth even the barge now and it looks like a little pigeon poo Since Disney actually took it back over and is now operating They decided to just switch to kind of like a tapa style with just small plates And they have hummus fries that they carried over a couple of new things like the cauliflower But what we're interested in and getting is the actual spice road table sampler And that comes with a whole bunch of different stuff that we can all try but like I said I'm interested in getting the maharita, which I don't know if I'm saying right it just seems so Like different. I've never had big brandy before I don't think so. This is gonna be a treat. I Knew this was gonna be an interesting drink Wow maharita, right? maharita maharita Wow, I've definitely said that wrong, but I can see the pomegranate seeds. This is like super fancy, isn't it? Also, the sampler has come out and take a look at this. This is the spice chicken This is the lamb right here, and this is some kind of like phylo puff pastry with different types of cheese in it I'll look it up for you, but that seems something I would not eat. I Mean, I'm gonna be honest. I mean, I like the idea behind it, but I'm all about the chicken I'm gonna have to try this now and I definitely hard to drink out of fancy glasses, but it does make you fancy Oh That's different I like it very delicious It is a very very delicious drink definitely something I've never like tasted before it has a uniqueness to it And I like that because normally you drink tons of different mist drinks and everything like that But this actually has something that I tasted. I've never tasted before I'm gonna try some of this food.  So I gotta give it a go That's good. Yeah, I actually really did enjoy the hummus fries, but now I want to try this chicken. This looks really good I Just couldn't find my fork. So that's why I'm going with a knife All of this was very delicious, but my favorite probably was that spice chicken. That was really really good second Was definitely the hummus fries and then the meatball or the lamb kefta, which I really enjoyed I didn't try this one though. It's just didn't like all the overpowering cheese. Everything else was amazing Now it's time to head out. This was actually the patio that I was talking about before I only thought that the restaurant was like right here. I had no idea that there was inside dining Wow, I've never been able to see the actual Balloon from Disney Springs from Epcot before take a look at that like I feel like that's just crazy Do you see it right there? That is so fancy Spice road table was really really fun. I'm shocked at how much food I actually enjoyed there now We're actually gonna go check out some of the resorts and maybe take a spin on the skyliner It's been something I wanted to do for the holidays for quite some time now I'm just loving the atmosphere though here right now. Look at that music Look at how beautiful this view is and we're gonna get a good view of everything that's happening in the France Pavilion from the skyliner But first I think we're gonna head on over and get some drinks at the yacht club Look how beautiful it is over here. I'm so excited. Like I said, we're gonna come over here I know Martha's vineyard actually has some really special Christmas cocktails and last year they had the best Halloween cocktail So I'm really excited to see what they come up with because normally you wouldn't think Martha's vineyard is throwing out the Amazing cocktails that they have been but they are I Wish Jackie's still had her sanitizer beach club me Beach club me and here it is Martha's vineyard. I can't wait to show you these Christmas cocktails Oh, there's a sign right here. Look at this. They look amazing a candy cane Martini and under the mistletoe. Look at that one They look so festive looking too, right? I love how you can just sit down in here watch Mickey Mouse shorts and drink Christmas cocktails Right. It's like a little living room Thank you, that is so awesome Aren't they amazing this is the under the mistletoe and this is the candy cane martini. Wow Honestly guys, this is it. I really believe before I even try these these are going to be the best Christmas drinks of the year So any Christmas drinks that I've had I think that this is going to be the best just by presentation alone, but we are gonna have to try them Oh, I'm gonna say something So Jackie got the candy cane martini and I got under the mistletoe But I feel like I'm gonna probably get one of those two. Yeah, I mean I love it But we're gonna try these so cheers Sugar It's very delicious It's like a bubbly. It's like a champagne Jackie said that she really enjoyed this candy cane martini. So I'm definitely gonna get one This is actually very delicious and I'm not even a big sparkling fan But you get the bobo beer the bobo balls in the bottom there But I really really really do enjoy this drink Jackie's drink looked so good I needed to get one for myself as well because I love peppermint. I love Christmas cocktails This is the perfect combination for me. So I am super excited to try this one. Oh my lord, that is amazing Wow, I mean the under the mistletoe drink is amazing, but this is this is the winner This is the overall winner right here champion champion Absolutely amazing this drink is I can't believe I weighed it two days before Christmas to come over here to get this I probably would have had it a couple times by now. That's how much I like it The thing that makes this peppermint martini so good is that they actually use their milkshake base inside here So the milkshake base from beaches and cream plus peppermint snops, solely vanilla liquor, and then cherry granadine I don't even know if it's cherry granadine. I don't know. It's just granadine. It's just amazing Perfect combination. I absolutely love this That was so good to get those holiday cocktails. They were so amazing. The peppermint martini was my favorite But under the mistletoe was just as good, but I love peppermint. That's just my favorite thing Now we are going to cut through the lobby see if they have any Christmas decorations And then board the skynliner had the reviera I wanted to come out to the lobby just to see if they had any Christmas decorations for The actual season and look at this they actually do It's very nice here. They used to have a lot of gingerbread displays here I think they had a gingerbread carousel here, but you notice all of the gingerbread things didn't happen this year So it's nice to just see the trees and the lid of garland It's a beautiful lobby We need to get moving along though because like I said, I was really aiming to get on the skynliner and see the sunset And I think we're just in time because it's looking beautiful out right now And I think we're going to be able to see it Yeah Look at that beautiful sky This is amazing. Oh, I can hear the boat horn I'm so excited Quick to the skynliner I was walking to the skynliner. We were in a big hurry, but we had to stop and just appreciate this Holy moly This is why I love florida Now it's time to get on the skynliner. It's definitely losing its light here But I'm so excited to see all the great things as we actually board it and take flight Oh boy Here we come I feel like we are about to have a beautiful skynliner ride And we're gonna be able to say gustos all lit up Are you kidding me? Welcome aboard the disney skynliner at fcott international gateway We're flying to disney's riviera resort with a final stop at disney's caravans beach resort We hope you enjoyed your visit to fcott and world showcase. Did you learn how to say hello in a different language today? Fiery sunset. This is amazing This is just so beautiful right now Look at this You know, I'm crazy about the sunsets Can't get any better than this right now. This is amazing That was absolutely perfect timing the sky was perfect Now I don't think I think it's going away. Yeah, it's basically going away. We literally made it just by the seconds Now we're coming up on riviera. That's where we're going next Look how beautiful this resort is especially with those two big rrs at the top Very fancy Wow riviera resort is just so beautiful looking at it in here. I love it I have never seen the riviera actually decorated for christmas. It looks beautiful I'm sure it's going to even look better when we get up to the lobby It's such a subtle little lobby here. I like it very not too much Very close. I like all the garland and the reeds and their own little christmas tree here Look at that Inside the cafe. They actually have a big selection of winter beverages or holiday cocktails Including the bonbon river. Look at this. It is a candy dream peppermint bark cocktail With stolly vanilla cream de coco and then vanilla cream. Look how amazing that looks though And then a midnight martini and a spirit le fit Wow, I think I'm going to go with this one though because that just looks amazing I think we're just going to call this the candy dream For short because that's what it says in parentheses, but I am so excited to actually try this drink It looks so festive looking Look at this Absolutely amazing. I cannot wait to dive into it This is basically kind of like the peppermint martini, but more with the chocolate aspect I'm a little excited I This is something else right here. I love it I think I like the peppermint one better But this one is really cool because also the front on top is a little hot But you get definitely a strong taste of chocolate and peppermint together very enjoyable If you guys know jackie has been talking about the winter solstice and the christmas star recently So we decided to see if we can go up to the 10th floor and maybe try to get a good look at the christmas star. Hopefully Holy moly jackety. Do you see this view? Look at this guys. Isn't it beautiful? Holy moly We're going to be able to see this actually just go down So please tell me what is the great conjunction that we're looking at here Well, this is jupiter and saturn. They're actually Appeared to be very close to us, but they're actually quite far apart from each other But at this moment well actually last night they they appeared to be so close that they were meant to appear as one bright star That hasn't happened in 800 years and it happens on the winter solstice So close to christmas that people are dubbing it the christmas star or the star of bethlehem it's sort of a portent of Something christmasy and special a beautiful celestial event. So that's it folks right there That's the christmas star that is saturn and what's the other planet jupiter saturn and jupiter Right above galaxy's edge at hollywood studios galaxy's edge is all lit up if you look right below The actual star shining bright in the sky and they call it the christmas star I'm so happy that jackie introduced this to me because I feel like it's such an amazing event that we're catching right now That was so amazing that we were able to witness that just at the perfect time perfect moment We've been really getting lucky with like the perfect miss, right? Yeah, like the sun sun on the skyliner The actual winter solstice happening and we're seeing it so visible from the top of topolinos Now we're gonna have to have back on the skyliner make other way back over to epcot back to epcot back Look at that whoever's staying in that room right there put a christmas tree in their room. They put christmas lights up Wow, that's so awesome. Now we're gonna head back to the skyliner if I was here during christmas I definitely go out to walmart by a christmas tree Happy holidays Happy holidays Thank you Happy holidays. Oh, that's us. Thank you. Bye It's so quiet when you're actually taking the skyliner at night. I don't even know why Never mind Welcome to epcot Thank you Now it's around seven o'clock Epcot's open till nine o'clock tonight So we've got to enjoy quite a bit so far and plus we're still looking at maybe checking out the pylons During a night time, but I really want to see if voices of liberty is actually playing I don't know if they ended early or not, but that'd be a great way to cap off the night If not, we'll find some other festive things to do. It's epcot It looks like the lights are on in the american gardens theater So maybe we can catch the voices of liberty, but maybe that was their last show. I don't know We're gonna walk over there to find out regardless Looks like just as we were rolling up on the american gardens theater. They shut the lights off We missed the last show of voices liberty just by a second, but I guess that's just how things That's how the cookie crumbles. I guess that's just how it goes I'm still very thankful that we've gotten to do so much tonight So and there's still plenty to explore around epcot. It's only like 7 30 so plenty of time Since we're over here by the american gardens theater and we weren't able to catch voices of liberty I think i'm gonna get a funnel cake and they actually have a festival the holidays funnel cake And it's a sweet potato casserole one. Look how amazing this looks. I'm excited to try it Oh boy, look at this Thank you Oh wow This does not look like your normal funnel cake. I like it. Wow. This looks so good actually So this has been here for a while and I've been eyeing it up. I love funnel cakes So it'd be nice to see a sweet potato batter. Oh boy I'm interested. This is looking so fast though This is so good. You can really taste the difference in batter Like the sweet potato batter really stands out. I love it. I absolutely love this dish It was so good to actually try the funnel cake this year because the last time I had a funnel cake It was a street corn one which was kind of like I think that was for flowering garden But it was like a kind of like a savory funnel cake and I was just like this doesn't belong But now to see a like sweet potato casserole one now that fits as a funnel cake and it was delicious I think we're just gonna head right back out to the front of the park now So we can check on the pylon lights if you can see you can see like a spotlight shining coming straight from species of birth And I can't wait to see how bright the pylons look at night. It's gonna be interesting Big one I'm just sitting here. I was watching this unfold Have you come to dry nests for a for a nice nice treat here? I believe so That was so nice. We were able to run into katie and spencer best life and beyond before they actually left tonight It was our last night. I'm glad we got to say goodbye. So we just chit chat a little bit and hopefully we'll reconnect Either when disneyland opens back up and I'll go over there Or they'll be back over here to disney world probably when they come back to disney world That's going to be sooner and now we're going to keep going and get back to those pylons We are just about there and you can really see the spotlight from the pylons from here, can't you? And look at that reflection in the water I'm so excited Oh my lord, it's so beautiful and I want to present it to you in the best way possible So I don't want to give away anything yet Look how beautiful this is Wow That's all I can say. I love the color scheming. This is what epcot is. I can picture it. This is perfect. This is literally so perfect And can you see the lights and the circles going round and round? Do you see those Jackie? You'll see like the glitter on the the the the circles you see it Yeah, it's like a little reflection. Oh my gosh, it's beautiful Look at that the lights actually do change So you'll see different colors and angles and you see down at the water right here It's kind of just like a beautiful rainbow Oh, man, I can't wait. I can't wait to see everything fully finished at epcot. It's going to be amazing Also, something new is take a look at the spaceship birth manhole cover right here in front of the fountain That is amazing Well, I guess with that I think we're gonna call it a night here. I mean look at it. It's amazing Anywho, I hope you enjoyed the video. I enjoyed making it. We'll see you next time. Bye


Hello it's Missy! Thank you for watching! Today I wanted to share a braided hairstyle with you. Let me know what you think down below in the comment section. If you're new, please subscribe then you'll never miss any future videos and let's get started! I'm going to first divide out two sections of hair on both sides of my head, a left and a right side above both my ears. With the remaining hair at the back of my head, I'm going to combine it all together and tie it into a low ponytail using a clear elastic band. Now I'm going to take the two side sections and bring them together at the back of my head right above the ponytail. Using a clear elastic band, I'm going to combine the hair together and tie them off above the lower ponytail. I want to create a topsy tail section with this part of the hair. So I'm going to take the ponytail and bring them upwards, wrapping them around the elastic band and I'm going to wrap them twice. This will make the two side sections twisted. Next I'm going to create a gap in the hair above the larger ponytail. I want to create a topsy tail section with this part of the hair. So I'm going to take the ponytail and bring it upwards, pushing the hair through the gap and back down again so the hair is twisted on both sides. Then I'm going to take the ends from the top twisted section and put this down in the twisted section of the larger ponytail as well. So the hair is all combined together. Next I'm going to create more topsy tails down the ponytail. I'm taking a clear elastic band and I'm going to tie it over the ponytail a couple inches down from the top. Then I'm creating a gap above the elastic and I'm going to flip the ends up through the gap, bringing the hair back down the underside so the two side sections are twisted. Then I'm going to gently pull on the sides of the twists, pulling small sections up and out of the elastic so the sides have more texture and they become wider and more full. Now I'm going to tie another elastic band over the ponytail a few inches down from the previous one. I'm going to create another gap in the hair up above the elastic and flip the hair through the gap so the two sides are twisted again. Then I can go back over the hair and carefully pull small pieces slightly out of the elastic so the topsy tail section is wider and full in between each elastic. You can continue creating topsy tail sections down the length of the ponytail and pull each section out as wide as you'd like. As I work down the ponytail I bring the ends up towards the top of my head so it's easier for me to reach the section and pull the hair out in a more even pattern. You can continue creating topsy tail sections down the length of the ponytail depending on how long your hair is and then of course go back and pull each section out as wide as you'd like. Thank you so much for watching! That wraps up today's video. Let me know what you think down below in the comment section. If you're new make sure to subscribe, click that notification bell as well, then you'll never miss any future videos and I will see you next time!


So there's a glasses company called Firmoo And they were nice enough to send me a free pair of glasses for an honest review of their product And I'm so grateful for that because as a PhD I really don't have that much time to actually go into the store and pick out my glasses So being able to do it online is a godsend so I'm really excited to just talk about this product and Just let you guys in on my experience with Firmoo the company So I went online. I just put in my information They gave you a really really easy way of just getting the information your different specs if you already have your Prescription that's really the only way that this will work So you put in your prescription and then you order your glasses There's so many to choose from and I love that because I have a good amount of glasses as it is Many of you don't necessarily know that because I usually go without my glasses I'm wearing contacts just for the glare, but I have a lot of glasses and I love wearing glasses So having a wide variety to choose from is a really a blessing to me and I was able to choose some really cute ones I think we'll see when I tried them on but I was able to choose some really cute ones and Send it in and wait for my product and it's here. I'm excited to open this for you guys And I'm gonna open it right now All right, so it's a little hard Which is good. That means nobody can steal your product Let's see. Let's see what comes in here. So This is the user guide. Thanks for shopping at Fermu upon receipt of your glasses. Please do check them Okay, so check them to make sure like they're a good nothing's broken and all of that This is their little tag that they sent in there And then they have these nice little cute glasses like carrying case that's so cute I've never had that only for sunshades. So this is cute and then here they are Nice little translucent So excited you guys are my goodness These are my glasses so I went a little hipster this time you guys I went a little hipster They're um rose gold on the top and then clear on the bottom They should go pretty well with my outfit today Oh gosh, I guys like I hope these look really cute on me. All right. I'm gonna try them on right now See how they they fit. Oh Whoa How's it look? What do you think? Oh My goodness wait a minute How do what do you guys think do I need like different here or what what's going on I Feel like my I don't know I don't know what to think about this you guys like when you look at myself in the mirror I think I need some different here going on, but I like it. It's different. It's hippie hipster So I usually have like large pairs of glasses myself. So this is interesting. This is cool I've never I've never had this like type of frame before it feels good on my Like my the side of my ear and everything everything fits well It's I may need to get the nose like the bridge Adjusted because I don't really have that much of a bridge So I feel like I need to probably get it adjusted a bit But other than that, I think they're really cute and I think they can go really well with my glasses I mean my outfit But yeah, I don't know so guys like this they wanted my honest review, right? So honest review you guys like this little bridge thing I need to get that fixed because I'm not really a fan of that. I like I don't have a bridge I have a flat nose. My dad always says that that's just my thing So I feel like I need it to be widened a little bit just to sit a little bit Better on my nose, but that's okay. I don't know what these little things are My husband used to be an optician so maybe he can help me out with that.  I guess I Don't know. What is this? Oh a screwdriver. That's cool That is that is actually pretty cool a screwdriver so that you can tighten or loosen it however You may need to what's on this side different side so flat head and Philips head screwdriver and Some nose bridges, so I mean I might have to get it adjusted a little But I think I think it's cute. I like the glasses I have to try it out with some different hair. My hair is a little crazy today, but I think it's cute I don't know like what do you guys think? I mean you guys have to check out their website. It's firmu F-I-R-M-O-O dot com to see what kind of glasses you may like there are lots of different kinds lots of different Designs to choose from and hopefully they'll help make your life a little bit easier as well it's very quick very easy and I really appreciate these free pairs of glasses I can see clearly this is good and So my prescription is right and the glasses fit really well It's just that little nose bridge thing that I have to fix but other than that I'm fair I'm a pretty happy customer, so thank you so much for me for these glasses really appreciate it From it was really nice enough to leave a promo for me to share with all of you guys It's four dollars and ninety five cents. Yes four dollars and ninety five cents for a pair of glasses That is frames and standard lenses so go right now hit my description box for that link you can go there It's a limited quota. So first come first serve, right? So head over there and choose your glasses and hopefully it will make your life a little easier as well If you guys want to see any more reviews go ahead and drop those companies in my comment section I'll see what I can do and thank you guys so much for watching