everyone thank you for hanging in it's getting later in the day here but we still have some a lot of things to cover so I am happy to present Erdold Kozgun from Microsoft who is going to present a package demo for you today. Hi everyone welcome to our session first of all I would like to thank you to the the conference organization committee so and welcome to Seattle and this is a joint work with the one of the core engineers and bioconductor project Nitesh and we started our collaboration two years ago with the bioconductor team and finally we will see and we are going to see the outputs from our collaboration and I'm a data scientist at Microsoft genomics team under Microsoft research and we are covering the cloud-based genomic solutions for our partners stakeholders and today's agenda is I will start with what's the data science VM, what's the content of the data science VM and what's the meaning of extensions for the Azure data science VMs and I will share the the built-in features from the data science VM templates and I will follow the architectural design of the custom deployments and how can we use the existed ARM templates for the bioconductor users. One of the important part of this conversation is or these kind of conversations every single researcher or data scientist needs a scalable compute engines and you need to install tons of tools or tons of packages if you are using bioconductor and with these kind of approaches you can easily customize what you need and how can you share and how can you make it scalable and for the session content you can find the all the content and the video record that I did for you on the GitHub repo and you can find the architectural design and the ARM templates if you would like to deploy the custom bioconductor VM you can find ARM templates from the repo. I would like to pause a couple of seconds for the link. Yeah let's start with the data science VM so as a data scientist I usually prefer to use the virtual machines for my prototypes for my the initial analysis just a single VM but I need to use our Python or any other deep learning or machine learning libraries and in this data science VM on Azure all these tools are built in so let's say if you would like to use R you already have an R kernel you if you would like to use Python it's already there or Jupyter LAP, Jupyter HAP you have everything and the another advantage of using this VM template is we can create our own sub templates for the genomics data or sub data frames and you can easily continue to use the deep learning libraries that I'm going to deep dive or if you would like to use the BI tools like Power BI or any other BI tool that you would like to use it's already there and this is like a kind of package that you can use your data on your own premises or on cloud and you can deploy your own solutions and today I'm going to show you how can we add the bioconductor the dependencies the bioconductor installed the whole the specific package installations with the custom ARM templates. Usually I prefer to use Linux and the Linux distributions and but if you'd like to use the windows definitely you can do the same things same installations with the similar ARM templates on the on Azure today but today I'm going to focus on the Linux side and you can easily use the Spark notebooks or the Spark environments on the VM too with connection to your cloud environment you can use any Python libraries as I mentioned earlier and you can easily create your automation tasks with these kind of ARM templates therefore you can do the similar things on Windows but today we are going to focus on the Linux version and these are the features that I usually highlight on my talks this list is important because we have tons of features but sometimes we don't have let's say if you would like to collaborate on your RStudio you cannot do it on the data science VM but you can do it on your Jupyter Hub or JupyterLab you don't need to install the third-party tools but as the data scientist I prefer to use the TensorFlow and it's already there and if you'd like to store your variants the genomics variant information the SQL server is already installed in the Windows version and in the Linux version you can easily connect your SQL servers on cloud or other sign-ups this this list is important so after the call or session please feel free to reach out to me for the questions and the GPUs are important for the data science in genomics so I can create my own custom bioconductor ritual machine and if I would like to go to the tertiary analysis side I can easily use the NVIDIA drivers or PyTorch or TensorFlow and I know most of the data scientists in the world would like to combine the deep learning features with their existed pipelines the genomics pipelines and I think this is a great chance for the bioconductor users for the tertiary analysis part if we would like to talk about the Linux extensions it's a kind of feature that you can install anything that you need after the deployment the VM deployment phase this means and I'm going to explain it but you can deploy your ritual machine then while deploying right after the deployment the shell file or the installation file that you have can easily submit it to your deployment and you don't need to spend too much time you don't need to checklist or you check your checklist for the installation this is a kind of shell file that you can easily install and I will show the the Nites shell file for the bioconductor dependencies today there are tons of ways to deploy your VM or custom VMs you can use the CLI the other CLI or your command prompt on your Windows machine you can do tons of you know you can use tons of options for deploying your VM and this is the high-level architecture of the the custom bioconductor data science VM and you can find the ARM templates and all the installation files in the guitar people the first thing that I would like to highlight you need to JSON files and they are ready for your use because the templates the ARM templates is already on Azure therefore you don't need to customize them but you need to JSON file the second one is you need to upload your shell file to the blob storage or any FTPs or any place in the web because the deployment process needs to read your shell file from a specific location therefore I prefer to use the blob storage but I have my to JSON file and the shell file for the custom installation and I'm a user and I can use my command prompt or Azure CLI for use the for using the custom deployment commands and once the deployment finished I have my own custom VM with with using the shell file that I point out and I will have the Jupyter Hub or RStudio on my VM so it's like a service or app on my VM therefore it's not like hey I created my VM and how can I you know access to this VM you have two options you can use Jupyter Hub or RStudio this is the shell file that me test shared on the by conductor decor repo so it's really important for the by conductor users I'm a by conductor user too at the at the end and once you use this shell file you can easily you know check all the dependencies and continue to use your own package codes or the other pipelines that you have with by conductor I hope it's yeah the resolution is not best but it's good so the first file that I mentioned is the template JSON file so in this JSON file you can specify your the admin passwords or your security the network security names or any other arguments that you would like to add your template usually I don't prefer to change this template because it's already there but if you would like to customize your template you can do it too but these arguments are important you can change your admin passwords or authentication methods or if you would like to change the operating system you can do it from the template but we usually prefer to use the existed version so this is the template JSON as I mentioned you don't need to change it but this is one of the file that you need and the most important part of this template JSON file I highlighted the four different line the first one is as you know the virtual machines are always changing so it's a maintained virtual machine for those users but if you would like to use the different version different data science VM on different configuration you can change and customize your template JSON file and the first box red box represents the date of the data science VM version and the second one is the link for the data science VM image so you can use this JSON file for downloading the image from Azure it's public and the second box will represents the link of the image this is important because we will as a Microsoft probably we will launch different versions of data science VMs so the only thing that you need to do is change the template JSON link for the parameters perspective this is the thing that you can you need to know for customization if you remember that the shell file from Nitesh I just uploaded this shell file to my blob storage the storage account and I just edit the link of the shell file so if you change this link with another shell file you can easily install the other tools that you need or you can easily add the more than one different shell file for your deployment and the command to execute is the another important part of the template this is like a regular Linux command so the sudo bash install the bio see dependencies shell file so this is like a basic VM Linux VM and you can type it on your terminal but in this custom deployment you don't need to do it you just need to add this command to your template JSON file any question until now so this means you need a shell file you need a template JSON and the parameters JSON file and it's already there on the GitHub the parameters JSON file is the is the key of your apps the built-in apps because in Linux or Windows VMs you need to access your VM via RStudio via Jupyter Hub JupyterLab therefore you need to open a port in this example we just edit the SSH port Jupyter Hub JupyterLab and RStudio server ports this means whenever I deployed my VM I need to check my IP for the VM then just edit the port of the VM to my deployment most of the researchers has some questions about the security so this is important because in this parameter JSON file you can open the ports and you can add more security features including the authentication method including the specific security network group on your cloud environment this means your data is in a secure place and your VM is running on a secure environment the question was yeah the question was how can we convince the IT guys to use these kind of deployments with not opening the ports to the public and store maybe save the access to specific users maybe for your lab so this is the answer isn't here the network security groups is the key words or the key phrase the every single lap or the team can have a network security group and only these persons or these colleagues can access this VM from this port because I will show it to you you will have a Azure Active Directory integration or the regular Jupyter Hub integration with the username passwords or two factor authentication the answer the short answer is network security group this phrase is the key and we solved tons of problem with different projects the federated learning is one of the you know the very popular example different groups work on the same project but they don't want to share their data so we can solve these kind of issues with the network security groups plus the federated learning options on the data science VM I hope it answered yeah yeah this is the parameters Jason the template Jason parameters Jason and the SH file these are the three files that I need so how can I deploy it so I will show in the record the video but this is the these are the comments for deploying the data science VM so first of all you need a subscription and I will show and share how can you get a subscription for research but the subscription is the first thing you need to show your subscription ID the resource group name you need to create a resource group for a specific user or user group and you can give a permission to these persons for accessing this VM the template URL location is important the template URL location parameters Jason location and the location for the VM so we have more than 60 6 0 regions so which region is the best for you so I know different countries like EU or some kind of countries in different countries as a different rules they cannot use the data center in different countries therefore you need to be sure that you deploy your VM on the right region in the right configuration and you can get the support from different other technicians to the virtual network ID this is another line that I needed to show and the admin password regular admin password virtual machine size you have tons of options including GPU and CPU machines or some confidential VM options there the network interface name the security group name virtual machine name and admin username so these are the basics for deploying your own VM you can remove the parameters from there or arguments from there or you can add more we have more than 50 different arguments for the data science VM deployment but these are the default ones that I'm using for deploying custom by conductor VM so and another question probably on your mind is which virtual machine family is the best for by a conductor so there's no single answer but I usually prefer to use the D series for my you know analysis on with the by conductor packages or if I would like to go with the GPU the GPU based tertiary analysis I prefer to use the N series so you can find all these details in the link that I shared but the important part is you don't need to develop or deploy a VM with highest configuration maybe you don't need a 146 GB memory or maybe you don't need a two terabytes of disk I joined different workshops in this conference and from my you know observations people needs maximum one terabyte or two terabyte so why should I deploy or attach the four terabyte disk definitely this is you may need more maybe but the one of the advantages of using these kind of custom time places I don't need to attach the four terabyte five terabyte in each deployment I can customize it so whenever I need that more disk for my new data set I can easily attach this and I just need to add a new argument to my deployment so this means the storage is customizable definitely and the deployment is really easy for the users that doesn't have any experience with the cloud and another thing is as I mentioned earlier for my prototypes I just deployed one VM but whenever I need to scale up my analysis I need I should do that easily and with the custom data science VM images I can create my own scale set this means I can create 10 or 20 different VM with the same configuration and they are all connected connected because I can maybe I can share different VMs for different researchers and the scale set is one of the option that I can use for the custom data science VM deployment I will be happy to detail if you have any question at the end of the session but the scale set is one of the advantages of using custom by a conductor data science VM because I don't need to think about the scalability of my analysis and before skipping to the record maybe you don't have any other subscription maybe you don't have enough budget so we have different options for the researchers as a Microsoft research data scientist I own more that maybe more than 10 different open source project to our environment and we are trying to support these projects for contributing to their success and definitely publish paper with them create the joint workshops with them so this is one of the you know the important part on my perspective and you can visit the links in the presentation there is the other academic research grants that you can apply and if you have students that you would like that would like to maybe create a bio conductor data science VM so you can easily submit and forward the link in the black box for getting a grant for your students or maybe individual students can apply for it so I would like to by the way I needed to record the deployment the reason is I I cannot use my own PC but I cannot log in my Microsoft account from any PC that's the blocker for me therefore I recorded this video and I will just walk through it to you so please just you know ask your questions if you have any so this is the github repo as I mentioned earlier it's public and you can find the the short description of the architectural design you can find the the template json file and parameters json file with the sh file use and I edit the feature table for the Linux VMs and the deployment command for your use it's all it is it's ready to use actually and you will see it you just need to customize your subscription ID and the other parameters on the list in the very bottom of the page you can see the links for the template json file and the parameters json file you don't need to change them or customize them it's there you just need to change your subscription ID for using it as I explained in the presentation you can find the other arguments that you can change or customize like your question network security ID changes or network interface IDs or the version of the data science VM and if you would like to use or install other shell files you just need to change this line and in the parameters json file you can change your ports you can change your security network security IDs or groups or if you would like to change the specific configuration for our studio server or jupiter server you can change from there and the sh file that we used for this command is coming from the biocondacter core teams link thank you Natesh for preparing this for biocondacter users and I use it too so all these deployments coming from there so you can easily test it and for the sample command I shared the sample command in the text file you just need to copy this command and customize it on your text editor change your subscription ID or change your admin passwords the user names so this is the default and the the basic configuration and I just copy and paste this text file and open my command yeah open my cmd then paste it then that's all so before going to the next stage I would like to highlight oh okay it's not better but I would like to highlight a specific point you need to log in your azure account on your CLI or your command prompt so don't forget to log in so after just submit my deployment I can easily track what's going on on my deployment if you log into your azure portal you can easily see hey what's the progress on my deployment for network security groups or public IP address or the virtual machine selection phases so you can easily track this deployment from the azure portal this is good because I can easily share this portal with my colleagues and they can easily track the progress in the next phase if you remember the username and password on my commands I just need to use them for logging into my azure sorry logging into my jupiter hub and the important part is you need to know your IP from your azure portal and the port is 800 in this case and you just need to know your password and username on the commands that I shared and then once you enter your username and password you just need to log in and sign in and the jupiter lab is coming from jupiter hub and this is the initial page for the jupiter hub if you remember that we have the shell file and we can install the extra packages easily and this VM is running the jupiter hub in here and the julia notebooks azure mal notebooks python notebooks are notebooks with the our kernel and the other markdown files is already there you don't need to install anything but you can easily start with the terminal because this is a VM this is a Linux VM and I just would like to show this is the regular VM with the custom bio conductor installations and if you would like to test the installation from there just test installation with one of the our kernels my our notebooks I just click to my our notebook and as you can see the our kernel in the right side is running now and in the regular and classical data science VM we don't have any bio conductor installation so with this shell file it already installed everything like let's say the base bio conductor packages and the dependencies then I can easily install anything to my notebooks I'm using it for the workshops for the the specific courses because I can just create my own image and every single student will have the same VM and you can easily track the execution minutes or seconds or how many cores you are using for the python but in R you can just track the the kernel status the execution requests and another way to install the similar bio conductor packages I can easily open my terminal from there and just type R R is already there and yeah I use I can easily install the same packages with the terminal too I have two options let's say for checking the the deployment the terminal or our kernels and another thing that I would like to highlight is the application list if you remember the shell file that netesh created these there are different libraries that already are installed to my VM and you can check the application list the library list that we installed with this shell file this is good because I can easily prove that I don't have any issue for installing the external shell files and this is the list of the the libraries from the shell file and you can easily compare that from the video or from the templates that I shared with you and the last part is to check the specific packages that we installed with the bioconductors and it's coming soon yes I just compare the installed libraries with the existed one yes the final one is I can check which packages that I installed to my custom bioconductor data science VM and I just checked the name of the libraries and available on my VM yeah so I tested several times I can easily install any library that I need for my installation so this the all content that I have for today as I mentioned earlier please feel free to send an email to me or netesh definitely the main idea of this session is you can customize anything on the data science VMs and this is the one of the and the earliest example of custom bioconductor data science VM since I shared this these shell files and the comments I sold the traffic so many people are looking for these kind of built-in solutions and you will have all the libraries plus bioconductor on this deployment and thank you so we do have one question that came in on the chat what is the advantage of using DSVM over just a docker container of the application launched in a plain VM yeah that's a great question thank you who asked this question Alex so the cloud is not just a VM the cloud has storage accounts cloud has the servers or the databases so whenever you deploy this VM you have a secure connection between the servers VMs and storage accounts so therefore these kind once you install the docker image definitely you can use it but you need to work on the security issues with the the individual docker images but once you deploy this VM it's really easy to connect different services including the service storage accounts and we will have Terra soon Terra on Azure so whenever you will have Terra on Azure instance you can use the similar approach so I hope I can answer the question so I think there's a follow-up question that he asked what might be the answer is there a built-in supervisor or some other process recovery to bring the application back up if it errors out so there's a error message on the portal you can see the error message for the if you have any issues on the application the installation of the applications but usually I tested these shell files and I recommend the same thing to the researcher yeah I just test my shell file on my pc then use it but yes there is a error message and the definition of the error on the portal yeah there is a specific intervals that ah I'm sorry the question is maybe I can summarize your question so whenever I deployed a couple of VM and maybe I can use my data lose lose my data and how can I be sure that my data isn't secure and backed up is that the right definition okay so there's a different features on the data science VM you can define a specific intervals for backup your disk or you can easily install one of the Azure SDKs for doing that manually but usually I prefer to set up the automated backups for my VMs on different regions let's say I'm working on the UK but I would like to backup on my on the US servers so as a disaster recovery so there are different disaster recovery options for the VMs and we have it for all VMs actually not just for data science actually I'm not sure I maybe I need to check the features this feature ah question the Chris singular to write use yeah so I need to check this for the different versions actually I didn't test it earlier cool thank you thank you very much


What's going on guys, it's your boy the E.P.J here today with another Destiny video and in today's Destiny video we have top 5 trials of assos sniping clips of the week but before we get into the video if you guys do enjoy this at the end if you couldn't leave a like I would appreciate the support and don't forget to submit your clips to the email just linked in the top of the video description but hope you guys enjoy the video and I will catch you on the next one. I got the gun back.


Hey everyone, welcome back to Six Sister Stuff. Today we are making 10 freezer meals out of 25 ingredients. So my name is Kristen and I'm Camille and we just want to give a special thanks to Kroger for sponsoring this video. While most of us are doing a lot more grocery shopping and a lot more cooking at home, today we wanted to share some tips and tricks that will not only help you stretch your groceries but also stretch your budget. So if you've been watching our YouTube channel for a while, you know that we love Kroger. Now our mom used to go to Kroger every single week. Like she would pass, I think, three grocery stores on her way to Kroger because she loved it that much and so it made us just love Kroger. That's where we go. Exactly. I love Kroger's fresh meats, their fresh vegetables, their fresh fruits. They just have a great selection and great quality products. Kroger also offers pick up options and delivery options, which is fantastic because of everything that's going on right now. Plus, for me, whenever, well, I had a baby three years ago and pick up had just started, best invention ever. Wish they would have had that 10 years ago. Yes, with all the kids, right? But it's a game changer, especially for a busy mom or dad. Order your stuff on the app, pick it up, you're good to go. And I just feel it's a little safer right now, too. So in total, everything costs about $119, which is not bad for 10 meals. So online, Kroger has tons of coupons and tons of deals that they share when you shop online and then do either pick up for delivery. Kroger also will give you coupons for things that you frequently buy. So I get these chicken breasts all the time and I get a coupon at least once a month that gives me a cap off my bag of chicken. Or I even get coupons for free items that I buy a lot like yogurt, cheese, just random things that my family always needs. So, killer deals all the time. So we decided to share with you 10 freezer meals and these freezer meals, we really thought them out because we wanted to use all the ingredients that you could possibly have and then you can stick them all in the freezer so nothing goes bad and you use them when you want to. So we're trying to stretch out your meals, stretch out your budget, stretch out your food and it's the perfect way to do it by cooking with freezer meals. All right, so if you guys are ready, let's make these 10 freezer meals. Our first recipe is our tried and true favorite black bean corn salsa chicken. This is actually one of the very first recipes I put on a blog 10 years ago.  So it's so easy. So easy. So we're starting with about a pound and a half of chicken breast. They're frozen, about four chicken breasts. We just threw them in there and then we're gonna dump in half a container of salsa. So this is a 16 ounce container. You just need a cup of salsa. If you've got some in your fridge, great. Use that up. Right. Okay, then we just have some black beans, a can of black beans, rinsed and drained because we don't want the black stuff in it. The sludge part. And then we just have a can of corn that's also been drained. We're throwing that in. It's okay if you don't drain that one. You don't really have to, but yeah, we did. And then we're just gonna do a half package of taco seasoning. So I literally just kind of feel for the half do. And then just pour about half of it in and then it's made out of like the kind of like foil material that you can just like roll it up and use it again. So we're gonna save this for another recipe. And then we've got some water, about what, a cup? Yeah. About a half a cup or so, yeah. Just so it will come to pressure. Exactly. So in an instant pot, this is going to cook for 25 minutes because it's frozen. And a slow cooker, how long is this? It did like three to four hours high. More six to eight on low. Kind of depending on what you like. Watch your chicken breast because they don't have a lot of fat. And so they tend to dry out in a slow cooker. I would check them about six hours on low. That's probably enough. Make sure it's okay. Yeah. And then with the rest of our 25 ingredients that we have in here, there's also some tortillas. And then of course our giant bag of cheese that you'll be seeing a lot in these recipes. Yes, we love cheese.  This recipe is called Kahlua Pork. Now we have this a lot growing up. It's one of my favorites. And it's so easy because it's just literally like two ingredients. Two ingredients. Well, three ingredients. All right, should we get started? Yeah. Okay, so first of all, just note it's a pork roast. And so in the instant pot, it's going to cook for about 70 minutes or so. It's kind of a smaller one. So 70 minutes is fine. And then if you're in the slow cooker, I like to cook my pork roast for like 10 hours, like eight to 10 on low. Low and slow. Exactly. Yep. So put it on our bag. And now we'll put all the directions for all of these recipes for you down below in the description. Okay. Got our bag ready to go. You ready? Yep. So these two ingredients are just salt and liquid smoke. Yep. So liquid smoke you find on the barbecue aisle at the grocery store, like where all the barbecue sauce is. Now here's where you have to get down and dirty to do this. Well, you don't have to. You could sprinkle it on, but I found that the flavor is even better if you can kind of rub the salt in, like massage it into the pork. Of course. It's going to give it just a little bit more flavor, kind of give it that crusty outside. I like it. So do about half on one side and then we'll flip it over and rub the other half. Now here's the thing. If you're short on time, don't worry about this step. You can just dump it in. You can just dump it in. That's usually what I do is just dump it and it's good. If you love flavor like I do, go ahead and rub it in. And then we're just going to pour the liquid smoke on top. I just kept the pork in its tray so it could kind of catch the drippings. And you can just throw it all the way when you're done. Yeah. I'm a fan. Exactly. And I'm going to flip it over and do the other half. So with this, I found that it's best to use like a little bit fattier cut of pork. Nice. Keep these fat marblings in. Don't feel like you need to trim them because that's what's going to add tenderness and moistness to this. Juiciness. Yes. All right. Hey, I'm going to put it right in there. Perfect. Now if you're cooking this in the slow cooker, you just put it right in. Yep, as is. It'll be enough moisture. It'll be fine. It'll be fine. But if you're doing the Instant Pot, you need to add about a half a cup of water to it before you cook it. We're going to close this up and stick it in the freezer. This is, yeah, ready to go. Ready to go. Awesome. Now that the kalua is done, you can easily shred it. It should just fall apart. You can use two forks or like we have, we're using these bear claw shredders. That are super nice when you're shredding meat. So you can serve this as part of our 25 ingredients. We have flour tortillas, but we love to serve this over rice. It's delicious just over a bread of rice. Put your favorite vegetables on top. You can also do it in a wrap. You can do it on a salad or here's my favorite. Save a little bit if you have any leftovers. Put it on top of homemade pizza. Kalua pork pizza. It is so good. And put some peppers on there, some banana peppers. I love that. It's delicious. So there's my kalua pork secret. Done with this one. Let's move on to the next one. All right, so our next recipe is zesty barbecue chicken. Now this is a grilling recipe. We usually don't do a lot of grilling on this channel, but I thought it'd be kind of fun that it's kind of the end of summer.  So super simple, super easy. And by making it now and sticking it in the freezer and then thawing it out, like it's gonna have plenty of times of marinade which is gonna be so delicious. So we're gonna start with a bottle of zesty Italian dressing. You wanna use half of it. It's about a cup. Just go ahead and dump it on, try to get on all the chicken. We added a little bit more chicken breast, this time we used six. Yes, we do. We have big families. And when I grill chicken, I always like to do extras because you can put it on top of salads, you can use it, and casseroles. Like it's so versatile and it's good to have for lunches. So I always do extras if I'm grilling. Nice, yeah. Then the next is you're just gonna add a bottle of barbecue sauce. Now I'm not gonna do the whole bottle, I'm gonna leave a little bit so you can like baste it onto the end as you're ready to serve. So a lot of caramelized, we're gonna put in still a good amount of barbecue sauce, awesome. Okay, and that's literally all you do.  So they can be totally thawed. I'll tell you a secret too. I have thrown this in the slow cooker before. Really? Yep, and then we shredded it up and we ate it on sandwiches. So smart. If you don't have a grill, you can put this in a slow cooker or even your Instant Pot. I love it. Instant Pot probably add a little bit of liquid. Oh, but I love it. That's how we roll. All right guys, we're done with this one. Let's move on to the next. Our next recipe is another favorite of mine and my family, my kids love this. It's our root beer pulled pork sandwiches. It's so simple. We're just starting with a pork roast. I usually aim for about three pounds, two to three pounds and that feeds my family of six. Easy. So I put the pork roast in there and if you watch, there are killer deals on pork roast. Plus, if you buy it in a two pack, it's even cheaper. Right? So you could double this so easily and then, yeah. And so then we're just gonna pour in a bottle of barbecue sauce. You can get whatever flavor you want. So today we're trying the Texas-style barbecue sauce from Kroger, which is my favorite. Like when we were in Texas, I used to buy it because I'm like, oh, Texas, we need Texas-style. It does. I love the black pepper flavor of this. It's so good. And then, so you usually only need about two cans of root beer, but you can't really just buy two cans. And so it was so much cheaper to buy a two liter bottle and so we're just doing 24 ounces, which is about a third of our two liter. And then tonight for dessert, root beer floats. That is the perfect summer dessert. I'm just gonna add a little bit more. Perfect. There we go. Okay. Now if you don't have root beer, you could use Coke. Yes. You could use Dr. Pepper. You just want the sweetness and the sugar from the soda pop that really just makes this so good. Really moist, fall apart. Exactly. Good to go. Okay. So to make this in the slow cooker, which is actually the way I prefer this, kind of that low, slow method. Yeah. Eight to 10 hours on low and then you just shred it up or in the instant pot because it's gonna be a frozen roast. 70 to 90 minutes. Yeah. Or this one's about two and a half, three pounds. What'd you say? I would say like 70 would be fine. 70, yeah. So 70 minutes and then you're good to go. We shred this up and you can serve it on buns or we still have our frozen dinner rolls. You could use some of these if you've got any left. Yeah. And cook those up and serve it on those as little slider sandwiches. Yes. I love it. There you go. Simple, easy. So good. Okay. Let's move on to the next recipe. Our next recipe is three ingredient chili. Yes. So simple, such a good one with all coming. Right, I love it. So we're gonna throw this together. This, I love even the simple recipes like this because I prep it all and then my kids can take care of it. Right? Or you just don't have to think about what's for dinner. Yeah. You just pull it out like, okay, it's done. We're ready. Yes, so here we go. So the first ingredient is ground turkey or you can use ground beef, whatever you wanna use, but we use ground turkey. Turkey was on sale this week. It was. That's why we did it. Okay, and then we're gonna add a can of diced tomatoes, but you wanna make sure that it does have like some green chilies or something in it. You'll notice this one is called chili ready. Literally made for chili. Exactly. So we'll add those in. It's got some really good seasonings in it. It does smell like chili, I agree. All right, next one. Last one, it's just chili beans and we want to keep the liquid in there. That's going to. Because it adds to that. It's chili, it's a soup. Yeah. Yep, so we do need some liquid in there. Exactly. And then that's it. All right, so we wouldn't suggest cooking this in the instant pot just because there's not a ton of liquid and you don't want a really liquidy chili. So I suggest slow cooker for like three to four hours on low or even on your stove top and just until it's heated through. So super simple. And then one of our other ingredients is cheese.  That's part of our 25 ingredients. So super simple, easy meal on your freezer. So the next recipe is our easy turkey tacos or beef tacos. Yeah, whatever you've got. We did turkey because it was on sale and. Yep. It was on sale and I love turkey. We love turkey, ground turkey. Exactly. So we cooked and drained the grease from our ground turkey so it's all ready to go. So you can just throw that right in there. Next, we already used one of these. So it's the chili ready diced tomatoes. It has some chilies in it and it smells amazing. So we're gonna dump that in there too. I like the seasonings that are used in those. Yes. And then we already used a taco seasoning, half of it. So we're just going to throw in the other half. You know what I love is the Kroger taco seasoning. It is so inexpensive but it has the best flavor. Okay. Out of all the taco seasoning packets that I have used. Yes. So I was comparing prices. This was only 38 cents compared to a dollar of the name brand and it's the same ingredients you're just paying for. And this one has good flavor. Exactly. There you go. I've used that one for years. Go Kroger. Okay, and that's all you have to do now. If you're gonna cook this in the instant pot, you wanna add about a third a cup of water before you cook it. I wouldn't suggest putting in right now but right before you cook it, add your water. Then if you're gonna put it in the slow cooker, you can cook it for three to four hours on low.  You could also, super simple, even do this one in the microwave. Defrost it because the meat's already cooked. Yes. So you just need to defrost it and then warm it up. Yup. You'll be good to go. This is good for like quick lunches, serve it over nachos, put it on a salad. You can put it on a tortilla and roll it up in a burrito. Like it's so versatile. Exactly. So part of our 25 ingredients, you have tortillas and cheese and a little bit of extra salsa to go with it. So super simple, easy, and you're good for dinner. All right, done with this one. Let's move on to the next. So the next recipe is cream cheese chicken. Now we grew up having this all the time. It's our favorite. Seriously. I have my kids favorite. Mine too. Yeah. So we're just gonna jump right in. So right now we have, like you can do four to six frozen chicken breasts. We did six because we have big family. And husbands that eat a lot of food. Plus I like to make a little bit extra so I have leftovers for lunch. Perfect, that sounds perfect. All right, so the first thing you're gonna add is just a can of cream of chicken soup and we're gonna put that in. Now there is a secret when you're cooking in the Instant Pot, when you use cream of chicken soup, you can make it. You just have to make sure not to mix things. Yeah. All right, sorry, I'll hurry and add my next one. You're good. Then you're just gonna add a block, an eight ounce block of cream cheese. And this is another one you don't mix in. Nope, it's just gonna sit there. Nice and pretty. So the next ingredient is a packet of Italian dressing. So it's just the mix, it's just the seasoning. We're not actually making a dressing. Exactly. I'm gonna add the whole thing. And I love this because, like Kroger's Taco Seasoning, it is a whole lot cheaper to get Kroger brand than it is a normal Italian seasoning brand. It's like a quarter of the price because it's the same ingredient. It has great flavor. And it smells good. We like the smell. Yes, we do. Okay, and then we're just gonna add two cups of chicken broth. So we're just gonna add that and we're gonna eyeball our two cups. Let's keep you a little more. That's fine. So we're gonna close it all up and then a part of our 25 ingredients. We have a package of penny pasta that you'll just cook that up while this is cooking and then put it all together and put this right on top and it's so good. So good. All right, we're all done with this one. Let's move on to the next. Our next recipe is Buffalo Chicken Roll-Ups. These are our family favorite. They're so good. Anything that I can roll up and eat in a handheld pocket, right, it's my go-to. Exactly. So we're gonna jump right into this. We've got our bag labeled with what's gonna be inside of it. Kristen, do you wanna add the chicken? Yes. Sorry, opening it up. There we go. So depending on how big your family is, like if it's little, you can cut this recipe in half, but we usually add like four chicken breasts. It will feed about four to six people. So these bags are three pounds of chicken and I usually use it for two meals. So a pound and a half of each. Okay, and then of course, buffalo sauce, we're gonna do a half cup of this. This one's also got some yummy garlic flavor to it. Right, that's one of my new favorites. It's so good. Then we're just gonna add just eight ounces of cream cheese. We'll just throw it on in and literally just throwing in a whole box. The block, yep. And then I've got half a cup of water because we need it to come to pressure if you're cooking it in the Instant Pot. And the added moisture in your slow cooker too is fantastic. Exactly. So to cook in a slow cooker, you're gonna need six to eight hours on low. And in an Instant Pot, we put on here 25 minutes because you're cooking from frozen. And they're big. Like if they are smaller, you could easily do 15 to 20. But if they're big, we're doing 25. And because we do want the liquid to be separate, we're not going to mix it in. We're not gonna mix that cream cheese in there right now. You can do it after it's done cooking. Exactly. Okay.   Now it's not gonna be frozen actually anymore. You're gonna pull it out, and let it thaw a little bit so you can stretch the dough.  And then you're gonna cook it at about 350 degrees for anywhere from like 15 to 25 minutes. Just watch it make sure it doesn't burn. Our next recipe is so easy. It's Italian meatball sliders. Little tiny sliders. So we're gonna start with a bag of frozen meatballs. And these are the Italian style they're already flavored. And they've got delicious taste. We're gonna dump them on it. They're gonna come out, I know it. Okay so I dumped the meatballs into the bag and next I'm going to use just a traditional pasta sauce. Now Kroger makes a ton of flavors and so you can use any flavor that your family loves. But we just, we're all about traditional here. And the meatballs are already seasoned. So you don't need a ton of extra flavor. No, there's already a ton of flavor packed in there. Yep, I love it. Okay, that's it. That's all we need for the super simple. So easy. And we talked about this before. Yeah, we know this recipe's really easy. You don't have to put it in a freezer bag, but we do it for convenience. Yes.  Exactly. It's in the freezer, you just pull it out. It's already assembled. You're ready to go. And go. Exactly. There you go. These will take seven minutes to cook, but you're going to want to add at least a half cup, maybe one cup of water, so that it can come to pressure. And then in the slow cooker, I would do three to four hours on low, just so they're cooked through. These meatballs come pre-cooked, but you want them to warm up. Yeah.  Look at that. Heat them up and you're ready to go. So the sliders. So we have our frozen rolls. So while this is cooking, you want to thaw your rolls, let them rise. It takes what, a good three hours to rise. Yeah. And so you just want to follow the instructions on the package, cook up your rolls, and then you're going to put on like two meatballs per roll, and a little bit of cheese from your big bag of cheese. And that's it. That's how super simple they are, but everyone's going to love them. And do you know what? We keep these rolls in our freezer all the time. We do too. This broker brand. Like even before we made this video, I've been using these for years. And my kids love them. And I feel like I feel good because it tastes homemade. So nice. All right, done with this recipe. Let's move on to the next one. And our last recipe is baked ziti. This one's a little bit different because there is no freezer bag. We have some nine by nine pans that we're going to cook. I love this because it makes two. Yeah. So we're really making like 11 freezer mills. Seriously. And this is a good one too. Keep one for your family, take one to a friend, or eat one tonight, or one in the freezer later. Okay, should we get started? Yeah. Okay, so we actually first, we cheated a little. We cooked our pan-a-pasta in the Instant Pot. It was about four minutes. Super fast. And now we're going to just kind of heat everything up on the stove top and put it all together. So let's do it. Let's do it. Okay, so you can use ground beef or ground turkey. I just bought a ton of ground turkey because I like that better. So you're going to cook your ground turkey all the way through. Then you're just going to add some onion. So this is one whole onion that we're just cooking in with it. Okay, while that's cooking, we're just going to throw in our cream cheese because we want it nice and creamy. Ooh, it's stuck. There we go. Going to try and cut this up a little bit. And you could cut it up before you add it in too. Yes, probably should have done that, huh? All right, now after it's kind of starting to melt a little bit, you can go ahead and add your spaghetti sauce. So we have two cans of our classic pasta sauce, but you can use whatever kind you like. Perfect. Then we're just going to mix this around, wait until our cream cheese melts and all the pasta sauce is heated through. Okay, next we're just going to add some seasonings. I'm going to do one teaspoon of onion powder. And then I'm also going to do one teaspoon of garlic powder. Depending on the sauce that you use, it might be flavorful enough for you, but you can go ahead and add these. And then of course, just salt and pepper as you desire. I also like to add in Italian seasoning or basil, just to give it that authentic Italian taste. Sounds good. Sauce is all mixed, all melted together. It smells so good. I know, huh? Okay. Now we just got to assemble. Awesome. Okay. Do we go first? Yep, so the first thing we're going to add is a quarter of these noodles. So we're going to do a quarter in this container. And we're going to do a quarter in this one. You can just eyeball it. Just kind of spread it out all along the bottom evenly. Perfect. And it's ready for sauce. And then, okay, like a quarter of the sauce. Yep. And each one. It's as close as we can to here. Again, we're going to just eyeball. Yeah. And that's totally fine. It really is. It will be fine. It will turn out great no matter what. It's awesome. What do you think? Great. Close. Okay, all right. And then you want me to do cheese? Yeah, you do cheese while I put this on. Then just do as much cheese as you want. We've got plenty. Yes, we do. Probably about half a cup, though. Now, I just, because I wanted to just buy one ingredient, and it's cheaper if you buy in bulk, I just bought some Mexican cheese because it's so versatile. You can use so many things with it. But usually, you can use like usually cheddar or mozzarella with this recipe. Yep, Parmesan. Yep. You can use Osciago cheese. Like you can use any mixture of cheese really will work with it. Right. But I like cheese, so perfect. Okay, I'm gonna add a little bit more so we're pretty easy. Okay, there you go. Ready for that. Nice. All right, and then we go again. So if you're cooking one right now, you don't need to put any foil on it, but if you're freezing one, put some foil on it. Some nice thick foil. You want good foil. Heavy duty. And if you don't have heavy duty, do like two layers of foil. And I feel like it doesn't last as long in the foil, so I'd say like you have a month to use it. Yeah. But sometimes what I'll do even, because you can get two gallon freezer bags. So I'll cover and foil, and then I'll slip it inside a two gallon freezer bag. Oh, that's what really did it. So that just to help seal it in a little bit better, but you don't have to. This will last just fine for like 20 to 30 days. Nice. Then when you're ready to cook, you just could get 350 degrees for about 30 minutes. So we're gonna actually throw this one in the oven so we can show you what it looks like when it's done. All right guys, we hope you loved these freezer meals. Now, if you wanna see more instant pot and slow cooker freezer meals, you can find that video right over there. All right, we'll see you next time. Bye.


It is an honor and a privilege to be here at AHS. Very excited we could get it going and have another conference. So today we're gonna talk about Obesogens, but before we go there, we're going to go back two years real quick to the Ancestral Health Symposium 14. Did anybody hear my talk on methylation at 14? Okay, so some people. So Ancestral Health Symposium 14, we talked about methylation and methylation defects. We're just gonna take one moment. The central riddle that I posed is if methylation defects cause health problems, and they do, why are the genetics still relatively prevalent among populations? If they cause problems, they should be weeded out, but they haven't been. And why? And I didn't know. I still don't claim to know, but I have one piece possibly of the puzzle now. So this lactobacillus species, CD6, was found to produce activated folate, the methylfolate that those mutations stop human beings from making. So could the right gut bacteria make the fact that you have methylation mutations irrelevant, possibly? Also note at the very bottom, it was susceptible to many antibiotics. So is it that people with these genetics who used to have good gut bacteria did not have problems, but now in the age of antibiotics, they do. I don't know. Interesting point, but let's get on to 2016. Today we're talking about obesity.  When we talk here where we are, we have a little bit of a leg up, and we talk about environmental mismatches as being central to the reason for obesity. And of course we talk about food as being one. We also talk about movement patterns being discordant. We talk about sleep being an issue for people. We talk about stress being a concern. And we also talk about dysfunctional social patterns. So do all of these contribute to obesity and disease? Yes, I believe they do. Some other issues that we have broached in the past include the gut microbiome, one of my favorites, and also methylation and epigenetics, which we are also gonna talk more about today. Today, however, our focus is on this. So it has been estimated that we are putting out trillions and trillions of pounds of chemicals every year into our environment. In fact, in the past 100 years, we've gotten really good at making stuff and putting it out there. And according to the European Union, 99% of these chemicals are under-tested before they're released into the environment. Today we're focusing on something called, something called EDCs. I can't even look up at that. Endocrine disrupting chemicals. Maybe being out here is not the best idea. All right, there we go. So endocrine disrupting chemicals. Better? Everybody hear me? Yeah, cool. All right, so let's break this down. So endocrine disrupting chemicals are defined as exogenous. That means they come from outside of your body. Chemicals or mixes of chemicals that can interfere with any aspect of hormone function. So just so you know, endocrine is the fancy way of saying hormones. So these are hormone disrupting chemicals. Now we're gonna focus for a moment on things that cause direct endocrine disruption. And we're gonna talk about PCBs, otherwise known as polychlorinated biphenyls. They were invented in the 1880s. By 1930 they were known to be toxic. And the US banned them in 1979. So about 50 years after we knew that they were really toxic. They're often used in, were used in heavy duty electrical equipment like transformers. And we're gonna talk about one particular case. This was not my patient, but he is in the literature. He was a 65 year old male. He was involved. He was one of those guys who worked on that heavy duty electrical transmission. He was, he presented with peripheral neuropathy, which means nerve pain of his trunk and arms, which is a very unusual presentation. He had acne, headaches. He was an insulin dependent diabetic. He was obese and his fasting glucose on insulin was 306, which is terrible. Now, it's important to know that whenever he tried to lose weight, all of his symptoms got worse, right? Now, normally we tell diabetics they need to lose weight and their symptoms tend to get better, but not this person. Why? Well, we find another study of 45 obese women and it was found that when they lost weight, after six months of weight loss, the amount of PCBs in their blood went up by 50%, right? So a lot of these things called persistent organic pollutants or POPs are stored in fat.  So this gentleman who was poisoned by these PCBs, whenever he lost weight, it made it worse. We also see in a sample of Portuguese obese patients, these are guys who had bariatric or gastric bypass surgery. They found first of all that 96% of them had these POPs in their blood. They found that the more of these they had in their blood, the more correlation there was with hypertension or high blood pressure and dysglycemia or diabetes, right? So could one of many of course reasons that some people who are obese have high blood pressure and diabetes while others do not, could it be in part that they have more of these compounds in their bodies and in their fat? It's a possibility. Interestingly, they found that the higher these POP levels were, the less weight these people lost. So are people, anyone out there who is working with patients, are you counseling your weight loss people that they need to do detox as they're doing weight loss, right? Should people undergoing gastric bypass surgery also be counseled that they should be doing some detoxification? I believe the answer is yes. So getting back to this gentleman, two years later, he underwent a detoxification regimen between the age of 65 and 67. All of those symptoms resolved. His neuropathy went away. His insulin dependency went away. His diabetes went away. He did lose weight and his fasting blood sugars returned to essentially normal, right? And that is simply by getting these endocrine disrupting chemicals out of the system and allowing his body to work normally again. All right, so the Endocrine Society published a scientific statement on endocrine disrupting chemicals. You can go and grab it if you want, but it's interesting the different conditions that were linked to these endocrine disrupting chemicals. So for all the ladies out there, PCOS, premature ovarian failure, uterine liomyomas, which is another fancy way of saying fibroids, and endometriosis have all been linked to these compounds. So anyone you know who has PCOS, fertility issues, fibroids or endometriosis, part of that issue may be these compounds. Also breast cancer has been linked to it. Guys, we don't get away either. So falling sperm count, testicular cancers and prostate cancers are all linked to these compounds as well. And it gets better, doesn't stop there. We've got a whole nother page too. So Chris Kresser just gave a nice talk on the HPA axis, right? But these compounds have been shown to disrupt the HPA axis. So could part of your adrenal fatigue, whatever you'd like to call it now, be because of these compounds? Possibly so, thyroid dysfunction. Again, it's not just all Hashimoto's disease that's out there. And we're gonna talk quite a bit more about obesity here. There we go. So this little messy drawing is one I put together on endocrine disruption in the thyroid. So in between all those scribbles in the center is the thyroid chain. And all those red words there are all different chemicals that disrupt different stages of thyroid function. So literally every stage of thyroid function from your brain all the way down to the nuclear receptors in your cells can be disrupted by these compounds. So again, not all thyroid dysfunction is Hashimoto's, okay? So that's direct endocrine dysfunction. Now we're gonna get into indirect endocrine dysfunction because this story gets better. So most people view fat cells as like these storage sheds. You roll up the door, you slide the calories inside and you roll it down until you need them again, right?   And because it is an endocrine gland it is susceptible to these endocrine disrupting chemicals. So we're gonna get into now a subset of EDCs called obesogens. And these are endocrine disrupting chemicals that specifically promote obesity. And we're gonna talk about how they do that. So here's a big giant block of text. We'll break it down for you. So the very simple pieces, obesity occurs when energy intake exceeds energy expenditure, right? So calories in, calories out. But again, not that simple because individuals vary widely in their ability to gain weight when they're overfed. Some people gain weight very easily. Some people don't gain weight pretty much no matter how much you feed them. Why? Well, the study suggests that obesity is largely programmed during early life including when you were in your mom's belly and that kinda sucks, all right? So studies have shown that excess levels of estrogen or cortisol in the womb or during early life resulted in an increased susceptibility to obesity and metabolic syndrome, right? So could the reason that you have metabolic syndrome or obesity, despite the fact that you eat well and exercise B because your mother was very stressed out when she was pregnant with you? Possible, okay? So we're talking about the environmental obesity hypothesis and it says, look, these chemicals come in early in life and they mess with us and they increase your fat mass and your risk of obesity. So the way they've been shown to do this, they alter the epigenome of your stem cells.  So you are biased to have more fat cells. Now interestingly, this has been shown to occur most strongly in bone.  So we talk a lot about osteoporosis, which is a big deal and we talk about the dietary piece and the exercise piece and those are really huge. But could part of the issue again be what you were exposed to during your life or even when you were in the womb setting you up? So we talk about fatty liver and fatty pancreas but also fatty bones, all right? So this process results in a higher number of fat cells and potentially a lifelong struggle to maintain a healthy weight which is made worse by all these environmental factors that we talk about. So to sum up where we are right now, we have direct disruption of hormones including thyroid, insulin, estrogen, testosterone and many others by these endocrine disrupting chemicals and then we have an indirect mechanism by the diversion of stem cells into fat cells both of which can predispose towards obesity but sadly it gets worse, right? So they did a test on mice and they exposed them to BPA. You may remember BPA is the chemical that they talk about in plastic water bottles and a lot of the bottles now say BPA free. BPA is a xenoestrogen and a potent endocrine disrupting chemical and it's good to know that they've replaced it with BPS which on preliminary tests is just as bad as BPA. So, awesome. So they exposed mice to BPA or estrogen when they were developing, right? As little bitty mice or as when they were prenatal and then they tested them and what they found is that females in particular who'd been exposed to BPA, their respiratory quotient was off which meant that they were metabolizing carbohydrates rather than fats.  Now interestingly also during the dark cycle and it's important to realize that in mice night is day for them so they're supposed to be active when it's dark they found that the mice who'd been exposed to BPA and estrogen were significantly less active than mice who didn't, right?  So this seemed to be a female dependent thing, right? Not fair. Okay, so results suggest that the females who were developmentally exposed to BPA exhibited decreased motivation to engage in physical activity. So you know when you really don't want to move around very much in exercise it might not always be your fault, okay? So we realize now that we have direct endocrine disruption of all these hormones. We have indirectly a diversion of stem cells into fat cells. We see a disruption of metabolism and a bias towards carb burning, a disruption in the motivation to move and a dysregulation of the neuroendocrine control of appetite and body weight. So it is not just all about what you choose to put in your mouth and how much you exercise, okay? The bright spot, if you will, is the genetics also seem to determine sensitivity. So this was done on school age kids and they were checking their pre, the kids who had been exposed to pesticide exposures when they were prenatal. And they were checking their body fat, their blood pressure and some hormones like leptin, glucagon and plasminogen activator inhibitor one, just so you know. Well, they found that certain mutations of the PON, man, my brain just fled, of PON is an enzyme that breaks down and detoxifies a lot of these compounds. So if certain kids with certain mutations, it was found that there was no biomarkers associated so it didn't seem to affect them. While other kids with other mutations, it definitely did seem to affect them. So again, it is also about genetics. So some of us luck out if we have the good genetics to deal with these compounds, they'll affect us a lot less significantly than those of us who got the short end of the straw on that one. Now the really, really bummer news is that this is transgenerational, right? So the consequences of exposure have been shown to persist through three generations. So we talked earlier about, could your issues with blood sugar regulation and weight be the consequence of what happened to your mother when you were in her womb? But now it says, could this have happened to your grandmother, right? When she was in the womb or a young child and that's cascading down to affect you, nice. So what can we do about it, right? I'm a huge proponent of preconception care. Now when people come to see me and they wanna get pregnant, they wanna get pregnant yesterday. And so when we tell them that they really should take four to six months to prepare themselves to get pregnant, most women say, no, thank you. But when we start to understand some of the consequences and long-term consequences of some of these things, it doesn't seem like a big deal to me at least to take a few months to prepare yourself for something that could affect your grandkids down the line, right? We need to engage in sensible avoidance. Usually when we hear these things, we think like this guy, we wanna get on a gas mask and a chem suit. We cannot fully avoid these things, but there are sensible steps we can take. I recommend everyone check out the environmental working group, ewg.org.  There are some sensible steps that people can take to minimize this. I'm also a big fan of detoxification, so if you imagine your body is the bucket right in the middle, we have what goes in, so by sensibly avoiding things, we're reducing what goes in. We need to increase the amount that our body is able to detoxify and get out, thereby decreasing the body burden or what stays inside. Again, the long-term goal is that we reduce what goes in, we increase what comes out, and we decrease what's left. The overly condensed version of how to start doing this is to one, limit your exposure, so go check out that ewg article and see what you can do. Eat a nutrient-dense diet. Protein is necessary for detoxification. Also a big fan of the cruciferous vegetables like broccoli, for example, alliums like garlic and onions. They both contain a lot of sulfurous compounds that are incredibly beneficial to the liver and the detoxification process. Drink enough water. The use of supplemental nutrients and herbs can be extremely helpful. We do need to pee and poop regularly. That's the way we get it out of our body, for the most part. And there's something called enterobatic recirculation, which I don't have time to go into today that we need to deal with. How are we doing on time? 12 minutes, dang, I really sped through that thing. All right, well, I guess we have a couple of extra minutes then. Let's go on and we can cover a few pieces at the end. All right, so in summary, folks, endocrine disruption is a real and a serious problem. The conventional medical community tends to think that this is junk, that there's nothing that's really here, that there's nothing that needs to be done. You hear it all the time. We don't need to detoxify. We already have detox systems in our body. And that is absolutely true that we have detox systems in our body. Now, some of us genetically are extremely good at detoxifying. And some of us are extremely bad. And those tend to be your multiply chemically sensitive people. And they need a lot more help, right? But the science is clear and growing clearer all the time that this endocrine disruption is a real and significant problem for people. It is not the sole cause of obesity, but it certainly is part of the issue. I see people all of the time pulling their hair out, very frustrated because they're eating well, they're exercising, they might be sleeping appropriately, they might have their stress under control, and they're not getting the benefits from all of that activity that they should be. Now, there's a bit of doom and gloom to this because some of it is pre-programmed before you were born, but there's still a lot that we can do ourselves. So we all need to avoid what we can. We need to detox as much as we can. And preconception care is absolutely critical. We also need to take collective action. So there's only so much that we can do as individuals to avoid these things. But as societies, we can mandate that we should have better testing of many of these chemicals before they're released. So for example, I mentioned BPA was phased out solely because of consumer demand. People weren't buying plastic water bottles, so the industry scrambled to find an alternative. Now, because chemicals are still far under tested, they grab BPS, which again, preliminary testing is saying is just as bad as BPA. So we as societies need to argue, there's a great talk that's gonna be on sustainability and how we have to work for sustainability in our food chain. We also have to work for sustainability and overall health and wellness in many other areas. And one of which is that we can't just make something, put it out in the environment and then say, whoops, that was a bad thing to do. For example, those PCBs that were outlawed in 1979 are still around and they bioaccumulate up to a billion times in human bodies, right? It's also important to recognize that human infants are the very top of the food chain. So we're at the top and then our babies who are breastfeeding off of us are even farther up. All right, so I urge people where they can join the environmental working group. They have petitions. We need to lobby for stronger regulations, right? Let me close this piece by telling my orca story. So I live in the Pacific Northwest. We have a resident pod of orcas who live there with us and they feed on the salmon in the Puget Sound. Now last year, an interesting piece came out in the newspaper saying that these whales were in trouble. The reason, the salmon were at a historic low.  That wasn't the thing that had marine biologists concerned.  So it wasn't that the whales couldn't survive a low food intake for a while. It was that they had become so toxic that they were going to poison themselves. We've seen that 96% of obese people in a small study have these compounds. I can guarantee that every one of us sitting in these rooms have these compounds. It will affect some of us more than others, but we all of us need to take steps as individuals and collectively to try and change this. All right, that seems I've finished my talk early. I would love to take some questions. Thank you so much. Tis Tis, can you hear me? Yes. Tim, fantastic talk and by the way, I've just locked you in for New Zealand for 2017. You can't get out of it. You left us hanging there a little bit about the intrahepatic circulation. Can you please go into that? Because that'd be very interesting. How on earth do you affect that and how you change that? Okay, so we have a couple of minutes. So let's go ahead and go back. So we have, if you will, a design flaw. It's not really a design flaw. It's just, again, we have detox systems, but they were never designed to handle the sheer volume amount or type of things that we are exposed to. When many compounds are detoxified, it's done by the liver and it's put back into the digestive system to be gotten rid of. The problem is that the intestines will reabsorb many of those compounds, right? And it does it because in that process, it also saves a lot of good stuff that the body really wants. But in the process, it ends up scooping that toxicity and putting it back into the body.  Like not that useful, right? So we need to find ways to hack around that and increase it. And simply put, there are really two ways. So for conventional MDs who are into this, their drug of choice is olestra potato chips, right? So that gentleman we saw at the beginning with insulin-dependent diabetes, his therapy was two things, saunas and olestra-coated laced potato chips. Now why? Because olestra blocks fat absorption in the intestines and stops the enterahobatic recirculation, right? So yes, you get explosive diarrhea, but also you end up defeating enterahobatic circulation and getting a lot of the stuff out of your system. So we're not the biggest fan of olestra, so is there something else we can do? And the answer is yes. Studies show that supplemental fibers are very helpful. So studies have been done on psyllium fiber, studies have been done on rice bran fiber as two of the major ones. So often when we're detoxifying someone, we're doing these things, we're limiting their exposure, we're getting them on a nutrient-dense diet, really pushing the crucifers, the alliums, the colored vegetables, we're probably using some supplemental nutrients and herbs to help the system, making sure that they're peeing and pooping regularly, and then we're often using some supplemental fibers to help the process. Now I'll also say, just for a moment, that gut bacteria play an important role here as well, and so we know that some of the bacteria that we don't want will go in, and essentially not to get too biochemical here, but they'll snip off the pieces that bind the toxicity so that it's more easily absorbed by the system. So another factor is, if you have bad gut bacteria, you're not detoxing well, yeah? Yes, sir. Thank you for your presentation. Sure. Do you have any recommendations on testing, or is this just something that we should all be doing anyway? Well, first of all, I say that this is something we all should be doing anyway. We know every human being, by virtue of breathing the air, drinking the water, eating the food, is exposed to these compounds. So for example, you think the Inuit, which aren't around any big, heavy industry, at least weren't, shouldn't have many of these compounds, but yet we find that they have some of the highest levels of these compounds just because of the way the currents circulate, the air and water currents, they get exposed to a lot of this stuff. So yes, everyone needs it. Now as far as testing, there's no easy test to do for this. There are some testing that is offered by some alternative companies.  So there are a few tests that are available and if you wanna talk to me afterwards, I can tell you what those might be. Cool? So what would your suggestion be on people that do long-term fasting, like 10, 20, 30 days, like the national health people and stuff like that, so that it doesn't come back. They're like the orcas. Right, right, well they are, right? So fasting, if you look, you know, 100 years ago was, and it's still, there's still use in some people doing it and use for it today, but if you look 100 years ago, fasting was a really big therapy. People used to get a lot better from fasting. Now I would argue that water-only fasting, maybe, maybe not, right?  Yeah, thank you, yep. Hi. Hi there. Thanks for your emphasis on the preconception care, so super important, and I was just hoping you could speak a little bit to what kind of protocols you typically do with that population of people. Obviously it depends on how toxic someone's coming in, but I would love to just get a little sense of like how hardcore is your protocol with the preconception population? Sure, well I mean it's gonna vary, of course, based on what we think is going on for that mother, so there's a lot of ifs, ands, and buts here, right? But generally speaking, the sicker she is, the more aggressive you're going to need to be, and then you try and quantify their exposure as well, so you're looking at where did they live and what was near it. We had one lady who grew up in France near a nuclear reactor and we tested her and she had uranium in her blood, you know? So more had to be done to deal with that. Other people, depending on where they live, if you live near a coal plant, you're gonna be in a different place, if you live in a smoggy city, you know? I mean there's like lots of ifs, ands, and buts. I mean is this general outline that I recommend here in some way, shape, or form is gonna be recommended, just the aggressiveness is gonna be tailored to what we think or know is going on for that person. Right. Do you have, yeah? Yeah, no that makes sense. I mean you just kinda have to deal with what situation is coming in, do you? You just have to deal with what's going on. Yeah, and then I guess one other question, I know you mentioned kind of the three to four month of waiting time. Yeah. The more aggressive the protocol, would you wait longer until you want the person to actually conceive so that you're sure that all those circulating toxins are actually out of the blood? Sure, I mean look, three to four months is kinda, I really like six to 12 months to be honest with you, but a lot of women are like, what, you know? So you try and at least aim for three to four months and again the more aggressive you're being, sort of the more sure you have to be at the end of it that they're in a good place again, right? Cause if you're just doing a gentle kind of detox, you're probably not pulling a lot out of the system at any one time, it's not as big of a deal. If you're really redlining them to try and get as much out, you gotta make sure they're stable and everything is good before they get pregnant. And so with the relatively healthy person, do you think that gentle detox is enough? Generally, I mean look, if it was you, whoops, sorry, if it was you for example and you said, you know, I grew up and I really don't have much exposure, the easily available markers that we can look at are not suggesting too much is going on with you, then sure, we put you on a three to four to six month protocol that's a little bit gentler, more food based and everything else and just work you through it as part of the process. Okay, great, thank you. Uh-huh. Hi, I'm curious what proportion you might attribute to what you brought up, say PCBs, what I would call maybe a fallout pollution versus something that's applied, chemicals like Roundup, glyphosate, which are horrible, and also electro smog, electro pollution. Could you maybe weigh on that and whether the detox is also the same protocol for all those? Well look, any, okay. You know, any biologic compound that has to be processed and excreted by the body is more or less gonna go through the same general pathways. And so supporting those pathways is going to be broadly helpful for anything that has to be processed by the body, right? Now the question of electro smog is one I can't speak to with any expertise, but we're not looking more at an actual compound inside of the body, that the body has to physically manipulate to get out of the body.  It's just goosing different parts of the process to try and stimulate it along. So yeah, but certainly, you know, we have stuff sprayed in the air, we have stuff sprayed on the ground, things get into, so people spray Roundup on their lawns, but then when they water their lawns, the Roundup gets washed then into the sewer system, and then it goes into the water at large, right? So local applications don't really stay local, right? Yes, sir. Hi. I wanted to follow up on the other gentleman's question about fasting. Yeah. I'm on a pretty serious detox right now with colostyramine. And it's been recommended that once a week I do a 24 hour just water fast. How do you feel about doing just one day out of every week? Sure. Well, partly look, it depends on your situation, right?  I'm sure one day a week is probably reasonable for you, right? If you're kind of barely hanging on by your fingernails and you're a really toxic person and your nutrient status is marginal, then I wouldn't recommend it. So unfortunately, when you're assessing these things, you're always having to look at the individual and their context and situation and the goals that you're trying to achieve. And so other than generalities, it can be hard to give people specifics without actually diving in and knowing more about what's going on. Yeah? Thanks. Yeah. Awesome. I think we're almost, you have a question? I do. Come on up. And a request. A request. Cool? I'm not usually the sort of person that does this. Sure. So I'm a little nervous. Don't be nervous. I don't bite. Everyone here is friendly.  Okay.  Okay. Thank you for that. Yeah. And show us doing our best to be as healthy as we can be with the genetic and the chemical heritage that we have. I apologize if it felt like I was shaming in any way. It felt like you were oblivious. It didn't feel like you were intentional. Okay. But most shaming is due to oblivion and not intention with the exception of a certain presidential candidate. Sure. Sure. Well, thank you. I appreciate bringing it up. Because it was, it's not my intention and it should be, you know, if there's a lot of unrecognized. When you put a message in your title, you're gonna get some people like me coming to your workshop. Sure. So my question is this. I certainly see the value in, for example, helping my daughter who would be likely third generation in some of these issues when she comes to the time to preconceive. Sure. But what about for those of us who are now in middle age, those who are adults themselves and dealing with these issues? Yes. Certainly we wanna stop passing it along. But what do you suggest we do for our young adult women, our teenage women who have inherited some of these pieces from us? Yeah. In my case, going back at least three and possibly four generations. Sure. To help them out. Yeah. Because I can't do anything prenatally for her. I understand. Yeah, I mean, part of it, that's kind of the gloomy piece on some level. The bright side is once we know, okay, I've got one minute left, we know that there is an issue as a society we can start to tackle it. As individuals who are dealing with this though, it can be challenging. So if we're predisposed in that direction, one thing is to kind of go back to your first point of recognizing that this early exposure has essentially pushed your body in a direction that that cover model look is never going to happen and that there doesn't need to be shame and blame that it's your fault, you know, because of these exposures that were beyond your control. Right? For, you know, certainly we can get these things out of our bodies and stop the direct endocrine disruption that's going on by their presence. I don't have great answers of what can we do once our epigenome is set? Is there some way to change it? And the answer is, I don't know the answer to that question. We certainly help people try and become the healthiest that they possibly can be. We recognize predisposing factors that are there that record.