Good morning everyone, welcome back to another week in my life vlog. So I actually wasn't going to vlog Monday of this week because I had all these like really cool like literally this week is gonna be so packed and then everything basically didn't get canceled, just got pushed back.  Today is Monday, it's Monday morning at like 11. I, so far today, I got a good bit of reading in and I went to Pilates and then I shower came home. Also by the way, if you guys watched the last vlog, um I did go to urgent care finally after like 48 hours of waiting and they're like, so I hurt my, I don't know, I didn't actually like hurt my wrist. Like there wasn't a specific time where I was like, oh my gosh I hurt my wrist. It was just kind of weird, like it kind of hurt. I went to Pilates anyways the next morning it hurt so bad and I couldn't move it. Now it's so much better but I have a brace so they think I sprained it. But um I'm just supposed to wear this brace for two weeks which is like not fun. So I feel like I keep joking around and saying it's a Brooke um inspired outfit from when she like, I mean she got like a bad sprain but anyways if you guys are new here be sure to subscribe. We're in my office currently um I don't know if the office tour will be up by now but I did film one and I actually um I'm working with like a videographer and editor and she sent it over today so I need to check that stuff. Anyways I'm actually about to go pick up Quinton and then I just need to like do a bunch of Monday things um check on some videos, make sure everything's kind of just good to go. Today was supposed to be a really relaxed chill day but I still do need to do what, I still do need to get some stuff done so we'll see how chill it is um but I'm excited for tonight. Last night we went to a birthday party, a friend's like 21st birthday party with like Quinton's friend and I went and it was actually really fun and it was a Sunday night so it's pretty wild for us but um I'm about to leave to pick him up, I was literally just in the area that he was and now he needs to pick him up so here we are you know um but love you guys so much really excited for another week in my life vlog I've really been loving these vlogs and just like longer vlogs let me know what you guys think down below I need to brush up my brows really bad um but yeah feeling pretty good all right so off we go again people Coco oh look at how cute she is awesome Hillsong worship new album upper room this one is so good Coco is currently taking on Hollywood Boulevard I don't know big world how do you even how do you zoom like this Hollywood Boulevard with Coco Coco what are your thoughts what do you think we don't like Hollywood Boulevard Dewey it's not really our vibe she's a Palisades girl yeah she's definitely she's a Calabasas girl Calabasas Coco okay I just got a bowl delivered through Caviar if you guys live in LA I'll have my link down below and you get $20 credit but I'm just doing stuff for my computer catching up because I haven't seen you in so long it's been at least 10 hours I've got an acai bowl unbelievable oh did you have that ready as soon as you said bowl I was like it was in your mind yeah yeah I got it Coco hi okay guys much later in the day we actually went to go see the Joker and then I have my groceries delivered from Whole Foods so I'm about to cook some dinner and I'll show you guys your grocery haul right here we have a loaf of bread because Quentin's new thing is he thinks he's this bread chef so that's new um I got these I'm really proud of you I got these um chocolate chip muffins that are really good smart sweets you guys know recipes especially the peach rings are the best ones um honey crisp apples lemons avocados some more gluten-free pasta we they're supposed to get this broccoli but I ordered three bags and that's what I got that's not broccoli um some salmon food for life gluten-free bread this is well the one that's blue is actually much better but it's never available anymore for some reason um then chicken I got so much because they only allow you to get like minimum on the delivery on Whole Foods which by the way if you have Amazon Prime it's free um they let's literally you have to get three pounds minimum so that's what I have so much bananas um frozen kale which I've never gotten frozen kale I don't think I really match to um and then sweet potatoes for my meal prep this week but that is what I got I feel like that's actually not that much stuff we is that for sure all the bags I don't know why I feel like that's not that much stuff especially very much I spent but um yeah that's what I got he just came in with his famous garlic bread um our dinners are ready almost not everything's ready um and I'm meal prepping my sweet potatoes with buffalo chicken my like favorite meal ever all right well we're supposed to have vegetables by Amazon or Whole Foods or whoever forgot all my vegetables for the second week in a row here's Quinton's bread this is all for us people pesto I mean I have pesto too but big pesto guy big pesto yeah okay I've done my meal prep for lunch this week I just did my sweet potatoes with buffalo stuffed chicken um I've shown this in videos so many times so didn't feel like it was necessary but it's my favorite go to it's so good and it's so easy hey guys it's Tuesday I have this this is getting more annoying by the day it's Tuesday morning I am about to head off to hot pilates this lighting it's really bright it's like 625 I need to head over there I have a class at 7 with my favorite teacher that I'm very excited for so also the old brandy jacket that I used to wear every single day over my stuff to pilates I lost it and they sell this one's like a little bit different but it's like pretty close to it's a haveling down below it's just really good to throw on over like workout clothes and stuff because I just have my like Lulu sports bra on or this but it's really good a haveling down below okay guys it's 630 I'm on my way it's a class I always like to get there a little bit early so I can just sit and relax on the mat my lips feel like they're like breaking apart I don't know what's up with that but um I'm listening to front of a friend podcast it is a really good podcast they have Devin Carlson on today my wrist feels so much better but I feel like I have to keep wearing the stupid band because I wish we were taking it off like someone gets mad at me so today I have class and then I have to go to the studio for a little bit and then tonight um I think Jess and Morgan Quentin are coming over we're just gonna hang out and I realized that Jess and Morgan are like the same person just like young like they're the same person so basically I'm setting them up tonight and they're probably gonna like each other more than they like each like me but it's okay you know whatever um I'm just like so tired right now as I'm talking I'm like yay okay guys I'm gonna go in to Pilates it is 648 wow actually I know I said I was really tired I'm not tired and just not like mentally here does that make sense like when your body isn't tired but you're like off mentally all right guys I'm out of Pilates I'm about to walk over and get some breakfast and do some reading before class okay guys if you guys remember last week I replaced my Apple Pen because I lost it because when you just walk with your iPad like if you have an iPad your Apple Pen is like magnetic to the side of it and it just falls off as you're walking you don't realize so it's too late and it's lost so I replaced it last week and it's gone again already today and I like actually pay attention to it clearly not enough but I'm just like you know really not happy about that because that pens like a hundred something hundred fifty dollars so obviously I'm not super happy about that but I'm about to be I'm about to um be in class so I'll talk to you guys later I know I don't film in class but um it's almost nine and then I get out of three so it is really tragic though like I'm back and I'm just more annoyed because it's like yes the money is so annoying but also like I don't want to keep going back and like I literally hadn't even used this pen yet like it was on my iPad but I hadn't even used it yet people oh my gosh if any of you have a device for this and like a better pen or like a better way for it to not get lost let me know okay guys just did some homework at Starbucks walking back to class for a second Quinton is not even in ZLC somehow he's here um but I got a Niger Cold Brew I really wanted to do the thing where you just put sim it on but they didn't have them in the Starbucks and apparently it makes it so much better promo code or something like that so we'll play it by ear if not I think it's just going to be a link though because are we ready for the intro yes whatever you would like to do okay hey guys welcome back to the I Love You so much podcast with me Kenzie Elizabeth and my producer Taylor okay this is actually a question for everyone the audience and Taylor do you think it's more obvious on video or an audio recording when something is awkward okay when your wrist is injured so you can only hold my pinky you did this while we're stuck in traffic couple goals not traffic goals couple goals all right guys it's much later now we just been watching movies we're watching what a girl wants we have some Italian food on the way Morgan and Jess are almost here good morning everyone um it is Tuesday I don't know what I'm talking about this um I just showered as you guys can see and threw on some clothes so I'm just wearing my Levi's I wear all the time the rib cage ones all I have them linked down below our first ones a Harvard crew neck and then my normal jewelry so I want my hair to dry so I can pull back in a bun I know very surprising oh but something very exciting came in the mail so one of my favorite I didn't like it's not like an influencer he's I don't know if you guys saw the like Jesus of a religion spoken words like 10 years ago that's Jameson Becky anyways he came out with this book to help with the hustle I got one for a friend that's why I do um guys I've talked about how much I hate hustle and I think it's stupid even though I feel like I have to preface this every time I say this I am for being where you're at when you're at it so when you're working be present and work hard be efficient so that you can also I mean rest regardless like you know anyways really so excited for this I'm gonna have it linked down below I already know that it's gonna like change my life and I'm really excited I really just want to like take a day and sit down and read the whole thing but unfortunately I don't have time to that but I'm really so excited so I'll keep you guys posted on this book and I'll put it on my amazon shop page if any of you guys want to check it out and read along but it just looks so good all right guys so it is now 8 15 I'm heading off to get coffee with a friend on Wednesdays I think we're going back to where I don't have class till 10 30 which is so nice so I was gonna get coffee with a friend at like 7 now we can get at 8 45 so I'm gonna listen to a podcast head over there and then um get coffee I'm so tired just in Quentin stayed until like midnight last night we were just talking and Morgan came over to I didn't really vlog anything we ordered we ordered a um like a vegan tying place I think I don't know I didn't we didn't go but it was really good to go to harmonara um but Postmates literally charged me $30 in their tax and service fee and that's not even the tip so it was $40 to get that to like that's ridiculous actually insane and it wasn't supposed to be that high they just charged me after which is like so annoying so we're just gonna forget about that um and yeah I'm very tired here we are people and you evolve you okay it's red it's reporting hey guys it's Jessica just another life update we're hearing class I'm vlogging for Kenzie because she's ill and her wrist still hurts and she does port I will all over the whole table that was a whoops face do it again that was funny okay everyone talk to her now I'll see you later all right guys so I just love class I for some reason I'm really exhausted today and I don't know why um but it is 320 I have poplotties at 715 and Morgan actually is working out right next to me at 730 so I think we're just gonna have an afternoon together which we decided like 20 minutes ago we I literally never do this but I was like I might as well just hang out we like last minute decided to do something which I like never do I ever like literally ever um but I'm on my way right now to cha cha matcha also today Erica my favorite person ever um she's one of my podcast best episode but she gave a really great teaching just doing a lot of self reflection you know but you know when you're so tired that like underneath your eyes hurts that's how I feel right now it like was finals week but I go I finished my finals a week early so I just don't understand why I'm like this exhausted but all right guys oh my gosh um I feel like I've not done the best job vlogging this week so it is gonna get better um just like being really real I like hate to do this I feel like I will one like you know when you're so tired that like underneath your eyes hurts that's like me right now two oh I need to like put some moisture on my face or something um I'm actually really happy right now because it feels like fall outside oh and of course I left it all out nope well there's nothing to put on my face right now in my bag so that sucks um actually I have something in my purse um I don't know like I feel like I just been not feeling myself like pretty much this entire year like fully myself I don't know I'm working on it but um we had like a really amazing talk this morning like teaching that really just really reevaluate some stuff and I want to be recording like I plan to record an entire podcast episode um on it and just like confidence and like whatever um and not really confident in like physical appearance something much more deep rooted than that unfortunately I don't know I feel like I don't know I don't know listen to the podcast episode guys but um I just put on the virgin marula luxury facial oil by drunk elephant ironically enough you guys it like won't focus yep this is what this is a I actually just finished the podcast on the skin and confidential with um the like founder of drunk elephant that was really good but this is like actually my perfect afternoon so I just got my nitro latte this is my favorite drink ever I'm obsessed with matcha cha cha matcha is like kind of what turned me on to matcha so good so pretty perfect even booked yet oh yeah they don't look out that's so nice no don't do that because I'm not gonna go to I won't go really till seven I'm not actually serious I just need to change wow so pretty great playlist killing it today people all right so for dinner I just got the Hollywood Bowl from sweet green we're just walking on sunset currently so pretty so beautiful I feel like I live here and I don't even live at my house because I'm like always here there you go all right so for dinner I just got the Hollywood Bowl from sweet green we're just walking on sunset currently so pretty so beautiful I feel like I live here and I don't even live at my house because I'm like always here there you go all right guys I just showered it's almost like 10 p.m. I was on the phone with um Maddie trapped my best friend from home for a while um I just put a night cream on and some chapstick and I'm actually going back to Pilates at like seven a.m. so I'm just wearing really comfy clothes right now um gosh she's so cute I am going to oh my gosh I'm going to read um keep reading this I've only read the first few pages but like I'm literally so excited about it and like my dms are going crazy over this book so I feel like we can all read it together if you guys would like to do that so let me know if you guys pick it up because I'm like so excited I have it on my Amazon shop page which is in my description I'm actually going to add it to my um default description because I keep I always link it but for some reason like I think it's just better if I put it in my default so um if I have like individual links that means that it's not on amazon just normal links and if anything else will be on the amazon page which is also just amazon.com slash shop slash can deal with so so exciting this has not been my craziest week in my life um video so I think tomorrow I'm gonna like really try to vlog more after school or whatever and like probably um do like a q and a just like sit down and chat with you guys um my wrist is feeling better but I feel so gross having to wear this like I don't know how to describe it it's just like this splint sucks and you just feel like I didn't get what wasn't bothered by it for the first few days but now I just feel kind of like claustrophobic in it like I don't know how to describe it it's just kind of weird so yeah it is currently 937 I'm hoping to be sleeping by like 10 30 probably not gonna have I'm probably like 11 and then um I'll wake up and go back to Pilates in the morning and Taylor is actually going to Pilates in the morning so I'm super excited about that but that is what is on the agenda for tonight I'm literally so mad I have to wear this you know there we go good morning everyone it is 6 39 a.m I'm on my way to Pilates I'm so excited because it's again my favorite teacher daylight which I normally mostly take from her now um and Taylor is going so we haven't done Pilates together in like quite some time and I'm really excited today's Thursday um I have class until three and then tonight honestly oh my gosh this lighting um so this weekend super busy we have a conference so I need to do like pretty much all my homework tonight oh my gosh you guys are gonna die okay so do you remember how much I hated my cell class last like semester I would talk about how awful it was every single day so I'm in another one apparently because we're in session so I just started like new classes like yesterday and yeah I literally want to die so that's a wrap for that people really not looking too forward to that um great also I need to enroll and like figure out I don't know I definitely will take a few classes in the summer to guide me like I will do anything to just be done with school I just am so I say that now and I feel like I'll weirdly miss it no I won't but anyways I'm on my way I'm listening to an at my left podcast um I have my nope it's back there at my QB Celsius very exciting okay I'm on my way to class now actually I need to stop at CVS I somehow left my split I think when I was changing uh hoplates and like I definitely need to be wearing it especially after I worked out I was wearing it I worked out and then I changed and got ready and now it's nowhere to be found so I'm assuming I left it there and I don't want to wait until tomorrow so I'm just gonna pick one up really quick and I probably need to anyway so it's fine so I'm gonna do that I changed into the all of this is from Princess Polly Jennifer Fisher I'm finishing up the Edmillette podcast for this morning and then that yeah I'm going to class I just it's pretty much I feel like some weeks I'm so good at vlogging and other weeks I'm like why is anyone watching this like I don't even know what I'm saying so all right I had to just buy another 30 split which is so stupid because I don't even want to wear this because I left it at Pilates should I have gone back yes but I didn't and I honestly need to so whatever but it's so freaking annoying I forgot to mention this yesterday but I'm an iced I'm trying to be an iced americano person I this weird thing this is my new phrase by the way I it's way more noticeable but I like it better um I'm this weird thing where for some reason if I drink Starbucks like I used to feel this way about coffee bean where it just like sugary and disgusting and so unhealthy and now I kind of feel that about Starbucks which like is kind of weird anyways what is the like healthiest coffee option obviously like I just drink it black anyways but I got an iced americano at with this oat milk okay oat milk but Starbucks isn't about milk um I got an iced americano uh intelligence yeah with oat milk and I thought that was really good so and I just got a tall I want to drink like I don't know I don't drink as much coffee as I did this is getting better I feel like I actually don't drink as much coffee as I used to but oh my gosh tonight I'm like so excited to go home later and just like brainstorm and get so much stuff done and whatever but I need coffee to really get myself get myself there you know oh my gosh also the Zoey the new Zoey EP comes out tonight it comes out Friday which really just means 9 p.m. Thursday um so that's very very exciting one of my favorite songs ever is on there so whoo okay so this is my new Starbucks order that I'm trying out my iced americano I will let you guys know how I like it update everyone this is my new Starbucks order and it's literally 265 that's beautiful okay guys it's the next day I'm literally going to talk to matcha or not the next day it's now I can't vlog this week it is now um almost 3 p.m. and we have like 30 minutes and then we're gonna leave but literally none of this makes sense it is 3 p.m. we're at talk to matcha I understand this vlog has been a lot of the same things um so we're gonna get some matcha hang out and then I'm gonna go home just it's gonna come over we're gonna do a lot of homework hang probably order sushi I don't know I feel like I could either get a lot of work done tonight or do absolutely nothing so we'll see um I spent a lot of time at talk to matcha here and I actually have plans to come back tomorrow morning so it's okay everyone it'll be really great just lean aside iced matcha with macadamia oh my gosh guys quintin is finally a matcha person quintin you were like really completely perfect for me except for the matcha thing and so now you really have like hit a new level how do you feel I feel great new orleans no not new orleans blue bottle has an incredible matcha with oat milk which one do you get no you open bottle matcha with here you get the one with macadamia nut really good so we're gonna go in and I need to get an instagram photo for my haul that's being posted tomorrow that will have already been up um if you guys are watching now this video check it out um that's that people okay what's your favorite milk to put in matcha put in the secret facebook group also I still haven't posted the places that go in la and I still do have to respond to some dms about the food list but I'll drop he hasn't put on instagram in like over a month but he's back later tonight so ask him head up guys here I am back with another nitro guys this really is just my favorite place ever oh my gosh look at her go okay guys it's so much later just as over at 717 I've been doing my stupid excel class that makes me want to actually die oh so beautiful I'll have this link down below it's the best mask ever seriously it really is this is actually oh wow wow wow wow wow whoa love this one's my favorite everyone if you ever go to katsuya they have the avocado crispy rice let's give up let's give a little a little like pure goodness wow we love that we love that watching the chain Dawson series hey guys happy Friday I know you guys are probably just shocked um by the fact that I'm going to Pilates right now and I'm so sorry I really do apologize but I'm gonna stop apologizing for like my vlogs being like this vlog has literally been school cha cha matcha and Pilates but that's also because it's my life and that is what I do so take it or leave it people um today I did get a lot of like I ended up having to do a lot of schoolwork last night and then today um I think more is gonna come up and we're gonna work for my office because I have so much stuff to do so I'll take you guys along with me like working in my office and stuff but the new Zoey worship EPs out which is very exciting we managed to Pilates just got here she slept over just got a Pilates really good class I'm gonna go and get some breakfast third day in a row guys this is so bad amazing we love that I got another Nitro last day my favorite thing ever love this also it's plant based not plastic just showered here I am I'm about to go do a face mask gonna use my favorite mask you guys know I love this one the cup of coffee by Lush I wish I would put it on before I showered because it's the best if you have it on and then you get in a hot steamy shower um it just makes everything smell good and it's the best but I'm gonna put it on and then do some laundry while I wait to take it off all right I just did a lot of laundry I have my face mask on I think I'm gonna take it off now um oh my gosh also if you guys have not listened to my podcast episode with Adrienne go listen to it I recorded with Adrienne Finch she's the best because don't watch her videos you should go watch her but we talk a bunch about I feel like it's just good for anyone who watches my videos because you talk about like feeling lost like the weird confidence battle in your 20s just like so many things that are really great so if you guys want it you guys should go listen to it I'll have a link down below so I'm in my office for the day um I have a package from revolve that I'm so excited about I cannot find my candle in anywhere coincidence based on me I need to answer and then I have some coffee and I'm just set up to work okay so I just edited one video and then did a bunch of other stuff I sent in my final merch stuff which is so exciting so merch is hopefully going to be coming within like the next month I want to say um by the time this video goes up probably like two weeks all right so I just made some lunch I made salmon and an air fryer and then I put rice in a rice cooker guys I literally just it cooks lunch for you essentially you guys need to check out my amazon shop page I think it's for a meal prep I need to change it for the kitchen but just like the best stuff like this literally takes like 10 minutes to make it's unbelievable so I love that you guys know how excited I am with this book so many of you guys have tagged me in stories with these things that you got it so I'm really excited I haven't had a chance to read like that much of it I'm going to go through it read it and then go through and take notes and stuff um but I like I have a time scheduled already so I can like really read this I'm so excited but I'm going to take a little lunch break for myself and read eat and then Morgan will be here in like 30 and we're going to work together while the angel Morgan has arrived just some drinks what did you get um the pumpkin cream cold room oh it's good no I have had it just like I don't remember the talking like that um I just got my order it was a little bit um complex it's because Maddie trapped my best friend from home this is what she gets and it's so good grande ice blueberry black tea lemonade with classic sweetener it's so good what happened she was here in the streets wow and oh my gosh guys these are my favorite things that can ever flip out this is like a ingredient easy recipe it's just goat cheese stuffed bacon wrapped dates it is easy they're going to be we should like heat them up or they need it cold but no literally you just don't understand like it doesn't even look like it's going to be as good as it is like there's nothing like it this is my favorite thing ever and it takes like it literally takes 10 minutes good I know I totally quented about them and I'm going to start making them it's so easy wow make it last night we had some left so so beautiful just got my groceries delivered I'm going to put them away and start cooking dinner all right I just made us dinner it is just kale or no okay so brown rice pasta with vodka sauce and then I sauteed I boiled and sauteed kale broccoli and I sauteed it in the I'm trying I like do this stuff without even thinking about it and this one's a new one so the umami seasoning from cheddar joe's I like I'm obsessed with this stuff it's my probably my never one kitchen staple um but yeah this is like one of my favorite meals it's just so good I make it all the time Morgan and I just hung out for like ever that's 10 p.m. now I'm going to end off with a zig of my life vlog hope you guys enjoyed if you did let me know what you mean a thumbs up subscribe and I'll talk to you guys soon bye


So, my talk is going to be in a few different parts, but basically start by outlining why modern sports result in an evolutionary mismatch, that's both in terms of energy expenditure and energy intake, and then connect this through various parts of what we're asking the gut to do. Gastrointestinal symptoms in athletes, everything from nausea, vomiting, to abdominal pain and diarrhea are very common. Most studies show about 70% of athletes experience them at one point and another, particularly runners. And as ancestrally minded athletes frequently struggle to balance a lot of these things, those are the kind of guys that we tend to work with, and I think it's worth thinking about the fact that modern sport and nutrient requirements probably aren't ancestral and we're often sacrificing long-term health for short-term performance and we need to take that into consideration. So just to start by talking about ancestral movement and energy requirements, the pads are probably the best well-described, and I often wonder if there's like a Heisenberg uncertainty principle thing where we turn up with our heart rate monitors and accelerometers and then by just measuring them we've changed what they do, but we get a rough idea. They seem to spend two to three hours per day doing moderate to vigorous activity, and that's less vigorous than you might think it's sort of being sort of the threshold for moderate to vigorous is just spending time, the equivalent of walking more than 100 steps per minute, so that's probably average walking, maybe brisk walking for some people. They seem to cover about three and a half to seven miles per day based on their tasks, and though this is significantly more active than the average Westerner, the calorie requirements are constrained across populations, so a number of studies have basically shown that even though these hunter-gatherer and subsistence farming populations are much more active than we are, they still only expend about two to three thousand calories per day just like we do. So there's a couple of studies here. On the left this is basically just a scatterplot of fat-free mass versus total energy expenditure. The grey is a Western society and then the red and blue are hunter-gatherer and subsistence farmers, and what you basically see is that it's the same as your fat-free mass increases your total energy expenditure increases pretty much linearly, and the reason why this happens here on the right you'll see this is the total amount of energy that we're expending. So the bottom bar is the thermal effect of food, so just the energy we expend metabolising our food, then this is our resting metabolic rate which a lot of would be taken up by our fat-free mass, and then on top this is what we can adjust based on our activity levels. And there's two parts to this. So we can increase this by doing some exercise, so we can increase our caloric output, but at the same time once we get to a certain threshold we start to decrease this other activity component which is non-exercise activity thermogenesis. So it's basically sitting there, tapping your foot, you know, sort of all these extra movements that we kind of do without thinking about them, and the more energy you expend doing physical activity or exercise, the less of that you do, it's a compensatory mechanism. However, up to a certain point you won't always be able to compensate, and as an example here is just a training plan for a reasonably competitive Ironman triathlete, and you don't need to read all of the different subsections, but what you're seeing is basically two to three hours per day of vigorous exercise. That's compared to zero to 30 minutes of vigorous exercise that you might do as a hunter-gatherer, and they need, on average, just to stay calorically balanced, at least 45 calories per gram of fat-free mass per day. So somebody like me doing endurance exercise at a training program like this, I'd probably need six, 7,000 calories a day. So that's two to three times what a normal hunter-gatherer might be expected to put into their gut and process, and that's a lot of food. When we're doing that, we often need to resort to certain processing methods just to get those calories in, and that might be causing part of our problems. So there's a number of pitfalls for the potential ancestral athlete, and these are the kind of guys that we tend to see in our practice. They know they should be eating real food, but they want to be competitive at modern sports, so they're often training for two to three hours a day, and their calorie requirements are significantly greater than ancestral populations, just like we talked about. At the same time, I think there's some harm that's been caused by people in our kind of field, because we put a lot of information out there, and these guys consume a lot of information. So they think or have heard that carbs cause diabetes, protein causes cancer, intermittent fasting and time-restricted eating are essential for health, and there might also be some calorie phobia there, which is often very common in endurance athletes. So while you're trying to train two to three hours a day, you think pretty much every micronutrient at a certain point might be detrimental to you, and you just can't get all those calories in, and then what happens is this. So these are the labs from just one of our clients. He's a 30s male. He's an obstacle course racer. He came to us with fatigue and various gastrointestinal symptoms, and you'll see that his free T3 and total T3 are low, and his testosterone at the top is an output for a Dutch, but basically his testosterone was almost unreadable on this test, and if we measured it in blood, it would be super low, and this is really not uncommon. And we sort of jokingly say, the first time I saw this guy's labs, and the first thing I said was he really needs some carbs, because he's trying to be a low-carb athlete whilst trying to do obstacle course racing. This doesn't really work out so well. So we can go into the literature to kind of look at what's happening here, and this is a really nice study of army rangers. So the army rangers in training, and they did two different periods. This is basically their calorie intake over time, so they cycled them more or less calories, and at the same time, these guys are rucking all day, they're psychologically stressed, and they're sleep deprived. So it sounds a lot like the modern guy who has a family trying to train for Ironman and has a 9-5 job, and in the two different trials what they did is the second time they added a big refeeding window. And then what you see is that cortisol goes up, TSH goes up, so thyroid hormone signaling is messed up, IGF-1 comes down and T3 goes down. So basically all hormonal signaling falls apart because we're exposed to these multiple stresses, and this is pretty much what many ancestral athletes are trying to do and what they're getting all the time. So how does this connect to symptoms in the gut, which is where I talked about initially, and there are multiple potential causes of gastrointestinal symptoms in athletes, and I think there's the direct effect of exercise on gut function, which I'll talk about. There's the total amount of food that these guys have to eat if they're staying on top of their calorie needs, or there's just a caloric deficit if they simply can't eat enough. We know that symptoms increase with increasing intensity and duration of exercise, and they're also worse in people that have symptoms of some kind of gastrointestinal symptoms at rest. And like I said earlier, this is the most common issue that we see and we've now worked with and seen the blood test just like I showed you of well over a thousand athletes at this point. So we know that gastrointestinal symptoms are associated with poor fueling, and this is a really nice kind of example. This is taken from the questionnaire, it's called the LEAFQ, the Low Energy Availability in Females, and they did this in elite athletes before the Rio Olympics, and Low Energy Availability using this questionnaire was the best predictor of injury risk during the Olympics, and they have a whole section dedicated to gastrointestinal symptoms, so they directly correlate with an excess caloric deficit. Then going to some data that we have, so Chris, who's the CEO of our company, has built some machine learning models to predict various issues that we see in athletes based on just subjective health questionnaires, and I've just extracted some of the data, the responses of the athletes who've done this questionnaire online, and so over 6,000 people, it's actually more than 10,000 people now, but 50% have somewhat or more gas, this is in the last week, 40% somewhat or more bloating, and then between constipation and diarrhea, at least 70% of the athletes have constipation or diarrhea within the last few days, so this is really, really common. So if we think about how the gut responds to exercise, on the left you'll see a graph, this is just blood flow to the gut, and this is somebody cycling at 70% of VO2 max, so this is something that every endurance athlete would be used to, and basically within 10 minutes you see a significant drop of blood flow to the gut, and then by 30 minutes, and beyond you've lost about 80% of blood flow to the gut, and this is not even at that intense exercise. At the same time we see reduced motility, so you're stopping things moving through, reduced nutrient absorption, so we can't absorb what we're eating, and then there's also a direct injury to the gut lining with very intense exercise. So, lots of blood flow to the gut, just like I said, it starts in the first 10 minutes, then increases over time. The intensity of the exercise is really important, if you do a maximum effort, so five minutes of running, rowing, cycling, some kind of endurance exercise all out, so this would be kind of at VO2 max of five minutes. At that point you've lost almost all blood flow to the gut, and this increases with increasing ambient temperature and with dehydration. So at the same time that that's happening, you're not gonna be able to absorb anything that you put into the gut, which we often try and do while we're doing these types of exercise, so we lose the ability to absorb both carbohydrates. You can see this by giving an athlete some glucose source during exercise, and you'll see their hydrogen increase, just like you would in somebody with a SIBO positive breath test, so they're not able to absorb the carbohydrates and then they get fermented by the gut bacteria instead. They've also shown reduced amino acid absorption. This is for the bros, you wanna make sure they get their protein shakes and immediately after their weight session, and actually if you've done a really hard session of weights, you've got to reduce the ability to absorb the amino acids from your protein shake, and then what happens then is you've got two different effects, so either they can be fermented by the gut bacteria and then you get gas and bloating, or the carbohydrate or the protein can sit in the gut, draw in water, and that's when you get the osmotic effects, things like diarrhea. In terms of actual direct injury to the gut, we know that we lose some of the integrity of the gut lining with increasing intensity and duration of exercise, so again here, they're cycling at 70% of VO2 max, so a very standard endurance session, and so this is just over time, and this is on the Y-axis there, is the level of something called intestinal fatty acid binding protein. You don't need to know what it is, you just need to know that it's inside the cells of the gut and if it's in your blood, that means that those cells broke open and died essentially, and this increases over time, and it's part of a normal response to exercise and we adapt to it, but we need to know that transiently this could certainly be causing issues and we'll also cause issues if we do this more and more over time. So if we're damaging the lining of the gut, particularly with long or intense exercise, we're seeing an increase in intestinal permeability, increase in something called endotoxemia, so that's just toxins from the gut bacteria passing across the wall of the gut and into the bloodstream, and we also see things go in the other direction, so we see blood ending up in our stool and the same thing happens as exercise intensity and duration increases, we see an increased likelihood of blood in the stool, so if they look at people running a 100 mile ultramarathon, about 90% of those guys when they're tested have some blood in their stool afterwards, so almost everybody is starting to bleed into the gut. So just some data here, so on the left, that's having people cycle at different percentages of VO2 max and then this is a lactulose mannitol test, so it's not perfect, but it gives you a rough idea of intestinal permeability and that increases with increasing exercise intensity. And then on the right hand side, that's the fecal occult blood, the blood ending up in the stool that I mentioned, so this is after the Marine Corps Marathon, they took about 130 people, they looked in the stool before and afterwards and about 30% of people had no blood in the stool before and ended up with blood in the stool afterwards, so that's sort of 20 to 25%, which is quite significant just after a normal marathon. Interestingly, they did mention in the paper that gastrointestinal bleeding appeared to be independent of age, race time, abdominal symptoms or recent ingestion of steak. I think that was that they didn't want the iron in the steak looking like blood in the stool rather than they thought that steak was actually causing bleeding into the gut, but they didn't specify. So if we think a little bit more about endotoxins, so these are within the outer wall of gram-negative bacteria and when they get across the gut wall, they result in a systemic inflammatory response. We know that endotoxins increase in the blood after exercise, however, a number of people have thought about this and there's no real commercial test if you're interested in it. There are things you can do to test endotoxin antibody levels. The problem is that these tests sold to kind of give us an idea of gut permeability. However, we increase our endotoxin antibodies as athletes because we know that endotoxins are gonna increase after exercise. So they're gonna be higher in athletes and we also know that they decrease immediately after exercise because they've been bound to all the endotoxin that's come across and then been cleared. So this is again just some data showing that, measuring antibodies to endotoxins in athletes and endotoxins increase by about double after intense exercise and at the same time the antibodies to them decrease by about 50%.  So this is just a quick summary of what kind of happens there. Here you have endotoxins at the top. They're decreasing, they can actively decrease the integrity of the gut barrier, the junctions between the cells of the epithelium. You can also activate the immune system which can then cause changes in sodium and potassium transport and then that can result in more water ending up back in the gut and that sort of contribute to some of the things like the diarrhea that we mentioned earlier. So it can affect multiple levels and this can sort of continue in a feed forward cycle if you're not allowing the gut to rest properly or not looking after it properly. So intestinal permeability, increased endotoxin exposure, inflammation and that can directly affect the gut permeability too. Some people have theorized that part of this, this cycle of inflammation, the systemic endotoxins is one of the reasons why athletes are at an increased risk of certain arrhythmias, particularly AFib, if they have a long history of exercise. And there's also potential, some studies that suggest maybe an increased risk of coronary artery atherosclerosis in very high volume athletes and this might be one of the reasons why. So if we then start to think about how fueling might affect the gut, we know that inflammation directly affects the gut microbiota and I apologize, this is the only mouse study that I'm showing. But they've sort of dissected some of these pathways out and they show if you can create some kind of inflammation in the gut, that changes the way that the gut microbiota metabolizes a certain product. So in this case, they're talking about formates and what happens is you then allow certain bacteria, you foster a greater number of certain bacteria. So in this one they were looking at E. coli which we know is one of the most common bacteria in terms of exposure to endotoxins. But other interesting things happen. So if you have an inflamed epithelium, you reduce the ability to do the beet oxidation of fatty acids. So you have actually more oxygen within the gut lining and then that changes the bacteria that can survive within the gut because we know some of them are obligate anaerobes, which means that then they don't like the presence of oxygen. So particularly things like bifidobacteria might decrease in the setting of an inflamed gut. Continuing on, thinking about fueling strategies affecting the gut. And this is really interesting data looking at CGM, so continuous glucose monitoring. This is in 10 athletes who are exercising at least an hour a day. And this is just sort of the total curve of their glucose. And this, the green areas, what we might consider just a normal range for blood glucose. And you'll see these four athletes here. Away from meals, they're spending more than 50% of their time above six millimoles of blood glucose, which is over 110 milligrams per deciliter. So these guys are essentially pre-diabetic despite all the exercise that they do. And also despite not eating that many carbohydrates. So the pink crosses here are the amount of the upper limit of carbohydrates they'd be recommended to eat and it's like four to six hundred. So it's quite a lot.  And there's a number of different reasons why we might become insulin resistant. And at least part of that could be the fueling strategies that we're using. So here, this is just data looking at the number of parameters that people have with the metabolic syndrome, which we know is insulin resistance is essentially pathonomonic of metabolic syndrome. And the more positive parameters you have a metabolic syndrome, the more endotoxin you have circulating around. So that again feeds back to the integrity of the gut. This is interesting data from the Institute of Systems Biology. And they looked at the number of sugar sweetened beverages that people are eating every day and then the diversity of the gut microbiota. Now I'm not gonna stand here and tell you that more diversity is better because we don't really know that. However, you can see the microbiota definitely changes the more sugar that people are drinking. And when we think about sugar sweetened beverages off as, you know, we think about soda. This is sort of what we associated with. However, it's also this, which we're told, on the one hand, the things on the left cause diabetes and, you know, they're a public health hazard on the right. These are the things that we need as athletes to consume so that we can go faster. However, in some people, they certainly seem to be causing issues. If we go to the other end of the spectrum, we might think, okay, that's fine. We'll cut out all carbs. What if I go low carb? And this again coming back to the endotoxin story, when you're trying to look at the amount of endotoxin that's coming across the gut after a meal in people and here in the black lines, you have normal people and in the white bars, that's the greater increase you see in people with type diabetes. The way that you stimulate endotoxin, crossing the gut into the bloodstream is to have people drink heavy cream. So in people with the right setting with, you know, where the gut isn't healthy, there's ongoing information, maybe they're stressing it too much with the exercise that they're doing and various other things. Throwing down a bulletproof coffee is probably gonna be causing an increase in these endotoxins coming across the gut. So even then, even the low carbers, you know, could be causing damage. It's worth talking about the fact that low carb does not equal no carb, especially when you're trying to fuel elite athletics. So there's a couple of examples here. I don't know if Ben came into the room. He's probably not here, but when he took part in the fast study a couple of years ago, so he was on a ketogenic diet for over a year whilst training for Ironman. And even though he was eating more than 100 grams of carbohydrates today, he was in ketosis pretty much continuously and he failed pretty spectacularly. His thyroid and sex hormones were pretty much in his boots. And you can go and find him and ask about that. He's talked about it pretty extensively. The other example below is Sammy Incanon who some people will know as the CEO of Verta. This is some data that he published online. The carbohydrate intake or the calorie intake he had over an eight day mountain bike race. I'll just highlight one particular day here where he ate 370 grams of carbohydrates yet was still over one millimolar in terms of ketones. So you can eat a significant number of carbohydrates if you're doing that volume of training and still being ketosis. And it's when you try and restrict the carbohydrates that you then start to see issues. So low carb definitely doesn't equal no carb. And when we're trying to think about performance I like this quote from Bill Rogers that more marathons are won or lost in the porter toilets than at the dinner table. However, I do have my one caveat which is that what happens at the dinner table definitely influences what happens in the porter toilets. So this can maybe bring us on to some of the strategies that we like to use with people. And the most important thing is just to eat enough food and the most common advice that we give to the people we work with is just to eat more food. And it's worth remembering that carbohydrates are ergogenic for almost every sport. So if people want some kind of recommendation if you're doing glycolytic sports, high rep weight training, at least one gram per pound of body weight around workouts. If you're doing very low rep weight training you probably don't need as much. If you're doing endurance athletics then at least double that if not more. And it's actually really useful to add carbohydrates back to the diet and people who are restricting them if they're not eating enough calories because they do seem to stimulate hunger. So you can get people to eat more.  It's worth mentioning that real food is less calorie dense. So if I was gonna eat two grams per pound of carbohydrates from sweet potatoes I have to eat six pounds of sweet potatoes. That's a lot of sweet potatoes.  And it can be paleo ice cream but sometimes if we're trying to balance performance versus long-term health and performance is the important thing. Sometimes you just need to get in those calories however you can. In terms of race strategies there's an interesting review paper that came out that basically said that fiber, fat, protein and carbohydrates have all been associated with the greater risk of developing gastrointestinal symptoms during exercise. So that basically means if you eat food during exercise you're more likely to get symptoms. So then one obvious strategy might be to try reduce our reliance on intra-race workout or nutrition and equally that means that we might not always need to go straight to the protein shake or whatever post-workout meal immediately after as we can wait half an hour an hour and let things settle down.  So restricting carbohydrates for periods of time during the training cycle. Fasted workouts can certainly be beneficial as long as you are then making sure you can make up the calories later on. And the sleep low approach again, so that might require some glycolytic activity in the evening, some sprints, some circuit training, deplete glycogen in the muscles, then eat low carb overnight. The next morning do some kind of aerobic type work so you're training in a glycogen depleted state and then after that you eat a meal that has some carbohydrates in it. So it allows you to work on all parts of the system. It is important if you're doing a particularly long event to have a small amount of carbohydrate in protein and that's because it actually maintains a small amount of blood flow to the gut and stops some of those issues that I mentioned earlier. So up to 45 grams per hour if people have, you know, wanna take some kind of amino acids or carbohydrate drink. Theoretically they always talk about 90 grams per hour being the limit. However, particularly in people who are susceptible to gastrointestinal systems, pressu, above 45 grams an hour seems to be about the limit. So 150 to 250 calories per hour, amino acids, fat if you can tolerate it and you're sort of a low carb or keto athlete, including MCTs and then some kind of carb source and that can be pretty much whatever you like and we have a lot of people who do real food stuff based on nut butters and honey and berries or Pema Can or whatever works well for you. I've added keto nesters because particularly for longer endurance events they seem to be, estrogenic seems to increase performance by about one to 2%. And also there's some interesting thoughts on the fact that a beta hydroxybutyrate which obviously you get large increases of when you take a ketone ester can replace butyrate as helping the integrity of the gut lining. So you might also be helping in the integrity of the gut whilst also improving your performance. So I'm hypothesizing that but maybe. Also maintaining hydration is important because dehydration exacerbates all of the negative effects that I've already talked about. However, it's important just to drink to thirst and this is still a debate that's going on whether you should sort of anticipate how dehydrated you will be and drink too much or drink more than you think you need. However, that never really seems to be beneficial and if you go to some of the really interesting studies looking at elite long distance endurance guys so ultramarathans and Ironman athletes, the guys who go fastest lose a lot of water. They're almost 10 to 20% body weight by the end so they seem to be really well adapted to lose water and still perform well. So just drinking to thirst is enough and also electrolytes very important as part of that so magnesium, sodium, potassium and particularly in lower carb athletes that seems to be something that's worth focusing on. So you can also train your gut and the gut does adapt to exercise over time. So in studies where they've given people a certain type of food during exercise as they train more with that strategy the symptoms decrease and the microbiota also adapt to the type of exercise that you're doing which is interesting of nothing else. So this is data from a paper by Lauren Peterson from last year and you see she looked at various categories of cyclists and if you see the amount of training that they did so from six to 10 hours per week up to more than 20 hours per week they had more prevotella species in their gut and so in athletes this seems to be part of a beneficial adaptation. However, certain prevotella species also seem to be associated with disease in other settings. So again, it's very specific to exercise. Very similar in pro cyclists they saw a lot of methanol brevibacter smithii various versus in amateur athletes they saw a lot less of it. And again, if you're sort of plugged into gut health and SIBO and all that kind of stuff you might think of this as a methane producer associated with constipation. And yes, it's actually part of slowing down the transition of food through the gut which then helps these athletes metabolize carbohydrates better but then equally we know a lot of elite athletes who can't go to the bathroom unless they're exercising. So there's kind of an interplay there that they then later become constipated because of the microbiota that they're developing or at least that's potentially part of it. So we know that we should also manage any inflammation and training stress just because of some of the factors that I mentioned earlier. There are a number of potential dietary triggers so we often use elimination diets it could be low FODMAP, low Fiber or AIP and there's definitely some case reports published in the literature that show low FODMAP diets can improve symptoms in athletes. Also other things that end up in process foods like emulsifiers can certainly affect the integrity of the gut lining or at least they can in preclinical studies. So they were thinking about definitely investigate symptoms at rest. And I think a good test might be the degree of sensitivity to gels and carbohydrates during exercise. If you're really sensitive to those things they really cause symptoms that's likely there might be something else going on that's worth looking into. And then adapting your training approach is also important. So we often work with people to move towards more of a polarized approach. So that's spending a lot of time at a very low intensity aerobic type work and then just shorter periods doing sprinting or higher intensity work. And what this does is this minimizes the amount of time that you spend around your lactate threshold high periods near the top of VO2 max. And that's when you're actually getting probably some of the least training benefit but the worst in terms of stress on the gut. So it sort of minimized the time there and also removing unnecessary volume becomes really important. And if we then try and think about the long-term effects on our health there's a lot of data to show the more exercise we do the better our long-term health. However, there's certainly a threshold where we then start to see increases particularly in certain cardiac problems. And when people are doing things like marathons, obstacle course races, triathlons, particularly Ironman, CrossFit we certainly seem to be reaching that threshold pretty quickly. So if you are trying to train for performance or longevity versus performance then the best evidence that we have suggests you're doing about an hour a day of some kind of vigorous activity but what we think is vigorous might not be, it doesn't need to be as vigorous as you might think so that's weight training, body weight stuff running or cycling at a fairly sedate pace. Brisk walking is enough. Daryl Edwards is here so I can't not mention primal play. And then if you're trying to put together a training program think what do I need to add for a performance in my given sport what can I take away that's unnecessary. And also if I want to do a lot more than that if I want to do a lot more than an hour a day why do you want to do that? And I think there's a big sort of psychological component to that that you often need to think about. Just a couple of other things to consider is probably not gonna be breaking news everybody here that should avoid NSAIDs things like a leave and ibuprofen because they can definitely affect the gut. Probiotics have an uncertain place so in some studies they've shown giving certain lactobacillus species as a probiotic actually increases endotoxins circulating in the blood after exercise even though those bacteria don't actually the probiotics don't have any endotoxins themselves. There's a lot of various different nutrients that you can try but if you're not taking away the root causes then that's not really gonna have that much of a benefit. And it's also worth mentioning that the more you believe that a supplement will work the more likely it is to work but that doesn't mean it was actually the supplement that worked. And so one of the best things that you can do is be mindful of subjective symptoms. And this just very very quickly here where I mentioned earlier we've developed some machine learning models to predict common issues in our athletes based just on subjective data. So we're asking about GI symptoms, sex drive, mental health, hunger in society all that kind of stuff. And we can predict low testosterone with a 97% sensitivity and 100% specificity. So very very it's very very easy to see changes in biochemistry based just on how we're feeling so actually being mindful of what's going on can be really important. I just quickly wanted to mention the guy I talked about back at the beginning. We did do a gut protocol on him based on some other tests we did, some stool tests. He has a smarter training program, more calories, more carbs. He completed a spartan beast recently so that's 11 hours of obstacle course racing in a row. That's crazy. He qualified for the Spartan World Championships and at the same time his thyroid numbers worked much better in his testosterone as up near 700 and when I saw this I said I hope he's celebrating with a big fat erection. I wasn't gonna say that. So on that note, just like to thank everybody that I work with and thank you for your attention and I'll gladly take any questions. You mentioned Ponzer at the beginning. I mentioned Ponzer? Ponzer? Uh-huh. Do I spell it or do I pronounce it incorrectly? Do you do research on Ponzer? Ponzer, yeah, yeah. So this is a very, I think a very basic change in paradigm as far as how much athletes spend in terms of calories and so what you showed is exactly I think strengthening his point of view that instead of adding more calorie or spending more calories actually the maintenance, the calories that you normally spend on the maintenance of the body are going to the locomotion, let's say, in this case. Now, but you didn't discuss the implication of that as far as the quantity of food that you eat because if you cannot spend more than 3,500 calories you can't go by the old paradigm that people spend 6,000 or 7,000 calories in a race. So do they spend 7,000 or do they spend 3,500? Are there any doubly labeled water studies of like marathon runners or Ironman runners? Yes, so I think those studies have been done and they are, so they're not expending as much as we think they're expending. However, you do end up sort of breaking that. You do end up breaking that line so you don't have that constrained model as much but you have to work really hard to get to that point but a lot of people are doing that and I think the most important, the point that you made which I didn't make was that you're losing those calories that you would be spending on repair other hormonal processes that are really important and we've sort of come up with this idea that there's actually, there's a buffer between the amount of calories that you can eat and lose weight and the amount of calories you can eat and gain weight and it's not like a simple line. So often we'll tell people to eat as much as they can without gaining weight because then you're eating to that buffer which then allow, then you have those extra calories to go and do all those processes and it's not based on a paper but people start to feel immediately better and they're not gaining weight because they're eating more but they're then able to do all those other sort of reparative processes. Thanks, really great talk, I'm thoroughly enjoyable but your comments about erections and brolifters has provoked the inevitable what about women question? Because I've read a lot of the literature on female athlete triad syndrome defined as like the loss of estrogen progesterin and menstrual cycle in the context of endurance athletes not eating enough food, no hypochloric diets but I've not seen any work looking at the parallel forms in women of what you've described that research on men's testosterone and thyroid function dropping in response to ketogenic diets in the context of endurance. I've managed to do that experiment on myself. So five years ago, four years ago, six days a week high intensity cross training in the context of a ketogenic diet and my thyroid and testosterone levels tanked but not my estrogen and progesterin. So I just wonder like why that sort of research is not being done? Do we just have this sort of norm that women are just jogging and there isn't enough women, there aren't enough women doing that kind of training for it to be interesting for anybody. So that particular example hasn't been like brought up in the research and I apologize, I actually had a female client but I had so many slides that I just, I picked one and because I had some good before and after numbers but so it used to be called female athlete triad. So actually most of the research focuses on caloric deficits in females. However, less so with just pure carbohydrate restriction like a ketogenic style diet. However, we see just as many females exactly the same and it's not necessarily that something with thyroid or specific hormone imbalances that's almost as common, it's at least 50-50. So we see that very frequently and I'm not surprised you managed to do that and I think you can make it work and there's certainly a lot of people making it work but again, you have to work really hard because the ketogenic diet makes you less hungry plus all those calories you're expending to whatever training you're doing. So if you want to stay keto or low carb, you need to work really hard to get those calories in. I'm not sure I got what you were talking about when you had the slide about things to consider and you mentioned I think like glycine and colostrum and some supplements. Yeah. Glutamine. So all of those ones that are there, glutamines, incarnation, colostrum have been shown to reduce gut permeability after exercise in athletes. So there's certainly things that you can try if this is something that affects you and there's some evidence to support them. However, like I said, if you're doing this stuff that's causing these issues, the best thing to do is to do less of them or to restructure everything else rather than rely on supplements to fix it. All right, while you're all sitting there, nobody's asking any more questions. I am president of a society called Physicians for Ancestral Health. Please come and talk to me about it. We're a group of ancestrally minded and ancestrally curious physicians. We have lots of online interactions with people of various expertise. We have a podcast highlighting members, physicians who are out there trying to work these ancestral principles into their work with patients, medical patients. We also have a yearly retreat next year. It's at the end of January in Scottsdale where non-physicians are welcome too. Trying to plug our work, get more people interested, expand our network of ancestrally minded doctors. So if you know anybody or you're interested, please come and find me. Thank you.