 Welcome to the Dr. Gundry podcast. Joining me today is author and former fashion model Annabelle Lee. She's here to talk about her new cookbook, the ultimate grain-free cookbook, which is music to my ears and I think to my taste buds. So welcome to the podcast. Thank you so much Dr. Gundry. I am really honored to be here. Well we appreciate you coming on and I guess we're really neighbors. You're from Temecula, California. Temecula, California. Yes, one of the last areas of Southern California where there are real horses and pigs and chickens. Remind me about horses later on because we have a reader question that we're gonna talk about oats and I'll get your opinion then I'll give you my opinion. So my oldest daughter is a horsewoman. She's got six horses so we'll talk about oats. So what took you to Temecula first of all? Well let's see we had we had four young men growing quickly and we were looking for a place that we could still buy property that was affordable. These are your kids I assume? Our kids, yes. Okay. Four boys. And we found Temecula. We were in the Southern California area at the time and I've always loved Temecula, the smell of the orange blossoms that used to be there and now it's a lot of grapes but it's beautiful and there was lots of space to find some property to raise our boys and that's what we did. And we built our own house and used a lot of teenage muscle to help us stand walls and such. When it sounds like you needed some teenage muscle because you've actually dealt with issues of autoimmune disease. Yes. And you want to go into that because that's an area of my interest as well. Yes and you've done so much to help you've opened my eyes so much as well. Well my story goes actually back a couple of years to when I was about 18. After I had my during the time I was pregnant with my first child I got a urinary tract infection first and only one I ever had and I received antibiotics and didn't think too much of it because it was supposedly normal but after I had Josh I began experiencing like mysterious knee swelling and pain and the doctors you know of course tested me a rheumatoid arthritis was always the first one and they did all kinds of tests and then the swelling would go away on its own and nobody knew what it was it was just mysterious and then throughout the years we moved back east and I kept really busy we had more children and after each child especially my knees would swell come and go and no doctors could they were drained and tested and they could never figure it out so I just kind of chalked it up to being under stress and this was what my hormonal or something that my knees did so that was years ago and it just kept happening and eventually I wound up getting another infection and this one was years later where I I felt like I couldn't raise my arms within days it was not it was a food I got it from food so it was very it was it was scary but then it went it kind of went away but then not long after that I began experiencing widespread joint muscle pain and my knees swelled up terribly then and I I wouldn't be able to get rid of the swelling and I had all kinds of things going on and one of the first things I gravitated to was to quit gluten right because that's like oh well maybe maybe there's gluten I was having digestive issues too I was putting on weight and just not feeling well and I was reaching probably my 40th birthday at that time and so I quit gluten but unfortunately when I I like to bake and also I would buy things as well but gluten free products are so full of starches and other grains that are not good for you and sugars and that yes so I really started putting weight on it mostly in my midsection and I was like wait a second I think I'm eating healthier and I'm not and so I really looked into the labels and what I was eating and realized that all this sugar and starch was not the way to go did more research and found that what I felt was to eliminate grains because of not the lectins at that time because I didn't understand that but all the starches that are in grains and just the fact it didn't make sense to me I in our company we we say grains silly people grains are for the birds because those are real grain eaters and I think of human beings is you know not grinding up little pieces of grain to to sustain themselves is one thing but we eat massive amounts in this country and so when I stopped eating the grains and the starches and the sugars a really funny thing happened I I thought I was eating fairly healthy I didn't eat sugar very much but what people don't realize is when you you're eating grains and starch that turns to sugar and then when you add sugar to it as well you're just inundating your body with this process sugar so when I quit doing this to my body and not even little bits I literally broke out my torso broke out in little hives all over and the back of my head this is kind of gross but it's true I got like a cradle cap in the back of my head which is what you know babies are born with when they're too much yeast in their bodies right and so my body was literally I guess the yeast were starting and they were my body was sloughing them off and I had this in the back of my head for probably two months before it completely disappeared and then these all these little bumps finally disappeared and I felt like a new person you know my aches and pains had diminished a lot and I gradually started losing my what I call a starch belly and I just felt much better so I knew that this was the path I was going to stay on and I really started developing comfort food type recipes to feed my family because I couldn't just cook for myself knowing that I was feeding them things that weren't good or letting them buy crap at the grocery stores when I knew I was eating healthy so I tried to combine things we also lived out in the country so it was a ways from the grocery store so I had my the teenage boys and husband they were kind of captive and they had to eat what I made them but luckily I'm a pretty good cook and I came up with some good comfort food recipes everything from lasagna and no key to the bread switcher my favorite and everybody got happy was there a lot of complaining in the household when you started doing this no because they didn't really realize that I had switched over and I found sweeteners that I could use and in the early times I used urethritol and stevia but now I use mostly monk fruit mm-hmm and the monk fruit is so great but when you combine them in the right quantities and that the the taste is so similar to sugar that you know no one complains at all and so I it turned into this and so this has been a labor of personal love for yourself have the family members seen any difference in their health or they just went along for the ride they quite honestly they've kind of grown up and they did they did good but they didn't really realize any difference at the time they that was how mom cooked and how we ate everything weird mom but they were all really good about that now they're young men and they're off on their own and stuff and so I can't really control I can't control what they're eating but I do know that they when they come home and they're reminded when they don't eat like they should or you know they they do feel a difference and most of most of them are all really careful about what they eat because they they felt a difference well I think that's interesting because certainly in my patient population when we get them not only grain free but for the most part lectin free when they stray or they cheat they almost immediately feel it right in one way or another and that's always been interesting to me some of you know our best folks will sometimes just goof they'll forget something like the lady I talked about in the book who went on a cashew kick and her markers for rheumatoid arthritis reappeared and when I met with her I said you know you're cheating on something and she said no I'm not you know me and I said you're cheating on something and we went down the list and cashews and she said oh my gosh you know I've got a bag of cashews in the car right now I completely forgot about them so yeah it's really interesting that usually you can find ways of convincing people just by the way they feel exactly to do this right so when were you actually diagnosed with an autoimmune disease or about four years ago I was not real big on on going to a lot of doctors in the ones I went to seem to want to they wanted to put me on prednisone they wanted to put me on methotrexate more recently which is a chemo drug and it was the the way Western doctors wanted to treat the autoimmune they they just wanted to treat symptoms and I knew that there was more to it and so yes I was diagnosed on symptoms and biomarkers for that everyone always thought I had rheumatoid arthritis but it's it is not rheumatoid arthritis it could be lupus it could be any number of other arthritis symptoms in the fibromyalgia and all these different labels that they that they have but from eliminating the grains and the sugar and the starches for me and then taking it the next step after reading your book and discovering the things that I was still eating that I wasn't sure and whether they bothered me and that the thing that can be really confusing is unless you dissect your diet to where you're only eating testing one thing at a time you don't really know and unless you are able to read a book like yours and you see that oh well you know sure you if you're eating cashew chicken and it's got eight other ingredients in it how do you know it's the cashews but it makes it's obviously the cashews yeah and you know one of the interesting things is lupus is what we call the great masquerader and there's actually now over 200,000 cases of lupus in the United States each year and all the autoimmune diseases as you know we have this incredible epidemic when I was first in training autoimmune diseases were so rare that we used to the tests we'd get for them back then we call them funny tests because they were really funny because we never really got them very much but now you know every commercial on TV is for immunosuppressive treatment for you know these common autoimmune diseases but lupus is the great masquerader and lupus interestingly enough arthritis is one of the biggest presentations of lupus most people think it's skin rashes that it's a butterfly rash on the face or rashes elsewhere but in certainly in my practice we see a great number of people who have lupus as their arthritis that's their marker the other thing is lupus is really good at destroying kidneys there's such a thing as lupus nephritis you may have no symptoms you have no other signs but you may have your doctor says gee it's funny your kidneys don't work very well and they never even bothered to look to see if it could be lupus nephritis so people with fibromyalgia it's often lupus as the cause of that and one of the things you found out is that we do have really good immunosuppressant drugs out there and as a transplant immunologist I got up close and personal with you know immunosuppressant drugs and what I try to convince people and I compliment you for not going down that road is that you know you don't have a heart transplant in you you don't have a kidney transplant in you these are drugs that are designed to make your immune system not respond to a foreign object like a heart or kidney and what got me interested in this whole area is that you and other people believe it or not I have anti-nuclear antibody that I can turn on and turn off I presented myself as a paper at the American Heart Association earlier this year so this is very common and the point is it's foreign bodies that are invading us now I happen to think that one of these foreign bodies is a foreign protein called a lectin and by eliminating grains you're eliminating a lot of lectin containing foods and what I've tried to do is get even further along the line would you mind I don't want to put you on the spot can you hold up your fingers and you know see these cute little nodules aren't they lovely so early on I used to see a lot of women that would come in with these nodules and they'd say oh this is just you know arthritis it's perfectly normal and I take a lot of Advil and a leave and I get through the day and one of the earliest things I found by having women follow this diet they usually brought their husbands in for me to fix but they were usually thin women with these nodules and as we went along they'd come in and say I want you to look at my hands the nodules are gone and they would you know and sure enough they were they were gone and now all of my patients particularly with lupus as an arthritic marker you can get these things to go away well I'm so excited you know I'm trying your lectin elimination right now and I've already experienced definite lessening of my painful symptoms so I have still have a long ways to go because I've only been doing this for maybe six weeks and I've definitely discovered things that I should never been eating all this time and so I'm so anxious to see what other things will happen well you know we're all in this together and for instance last year when the plant paradox came out one of the first podcasts that I went on was Joseph Mercola's podcast and I've been a big fan of his for a very long time and we got before the podcast started he said how come I don't know about you I should have known about you and he says this is so important about lectins that he had a cookbook coming out for his you know fat for fuel book and he says we've actually stopped the production on that cookbook and we're removing lectins from the recipes I'm that impressed with you know he said why didn't I know about this and so you know good for you for doing this so I do excuse me for interrupting you but I do wish that I had read before I finished mine because I would have changed some things but thank goodness so where I call for a zucchini as you've said it you can use the baby zucchini and peel them and seed them or yeah I think those are important tricks we know that the immature like zucchini or yellow squash for instance if they or even a cucumber if they haven't started forming seeds yet they're usually quite low in lectin content so the baby stuff's pretty safe and then all you do is peel the skin off where the other lectins are and you know and you're good to go and you know in part three of the program we have people start reintroducing lectins and some people say oops even these guys I react to but great great amount of time people can get away with things just fine and it's interesting I was years ago I was talking with Lauren Courdain who was professor at Colorado State who actually is the father of the paleo diet and we were we were actually going to do a book together and we're kind of talking about things and I said well you know we got to have a lot of chia seed recipes and he says what he said don't you read the literature and I said what do you mean of course I read the literature he said no you don't he said chia seeds are an American seed and they're loaded with lectins and they cause inflammation in humans I said oh come on he said I'm gonna send you two papers right now and you know call me back so you email me the papers and sure enough there was a human study looking at whether the omega-3s and chia seeds would be incorporated into us you know omega-3 the good fat and so they designed a study where half the group got chia seeds and they have got a different seed that looked like a chia seed I think was a poppy seed which are safe and and so the group that got the chia seeds sure enough their omega-3s went up in their bloodstream and great but they said well omega-3s are anti-inflammatory so we're going to measure markers of inflammation including C-react protein and lo and behold the chia seed group even though they're omega-3s went up their inflammation went up you know how can I be so stupid so you know we can't be smart on everything all the time how many years ago was this oh gosh this must have been almost ten years ago now oh yeah well that was one of the first things I discovered because I don't really use I use psyllium husk mostly as a binder and my recipes but I don't use much flax or chia but I do like chia seeds and I that was one of the first things when I when I read your book I was like oh chia seeds it's like I'm gonna try that right now and I had chia seeds on an empty stomach with a little yogurt and yogurt I'm okay with and the chia seeds immediately I noticed gave me a stomach ache and I I was shocked because when I've eaten them in the past and maybe gotten a stomach ache I hadn't made the connection that it was the chia seed so I blamed it on everything else I'm sure but yeah I love your book because of this no yeah you know I wouldn't I wouldn't have believed it but the evidence is out there we just have to be willing to accept some of this what sounds craziness right well unfortunately so many of our doctors don't know they aren't aware of this or the nutrition that can be helpful and for instance when my when my rheumatologist saw this and he tried to convince me it was osteoarthritis that my joints had just worn out and I was like that doesn't even make sense you know the first joint of my fingers are wearing out I don't think so so you know when you get advice like that from a doctor it makes you not want to go back and look for other alternatives let's come back and talk about that let's take a break and we'll be back so welcome back we're talking today with Annabelle Lee who's the author of the ultimate grain-free cookbook the ultimate so you brought some ultimate grain-free goodies for us why don't you tell me about the book and some of your favorite recipes which I assume you brought for us today yes I did I did well when I first started cooking this way and I wanted to eliminate the starches and the grains and that something in my little brain thought you know real foods whole foods have fiber and starches and oils and that they bring with them and I thought you know I have a food processor and I have a blender and why not use whole foods and make some of these comfort foods and toss ditch those starches and and awful flowers and I just started experimenting and doing exactly that I actually use the food processor in the beginning mostly but my husband who has seven sisters and they don't all like to cook one told me Anna I I love your recipes but I just I'm afraid of a food processor so I said okay let's see let me do more with the blender and so I reworked a lot of them because everyone owns a blender and it's it's so easy now do you need a high do you need a heavy-duty blender well I happened to own a Vitamix that I just love and is worth every penny but I believe that most of any decent blender will blend these up because there's nothing too too difficult to do with it you just run it a little longer if you need to for a smoother batter but I also discovered that we don't have to cook the vegetables or the fruit before we use them we just toss them in the blend chop them up toss them in the blender the food processor and you cook them afterwards so that eliminates a step there's a lot of recipes where people do use add you know different squash or something to the recipe but they always cook them and I thought why why do they cook them they get cooked afterwards anyway so that's what this is this is a yam no key and it's made with raw orange yams and almond flour and coconut flour and egg and a little psyllium is a binder for it and it I think it's delicious and you cook them the same way I mean do you boil them and let them float up or you can do that but the way I like to cook them is I toss them in olive oil in it in a skillet with a lid and I pop them in the oven for 20 minutes and that way they stay a little more intact and they don't soak up quite as much water so that's that's how I prefer to cook them I'm a huge huge fan of gnocchi and it's always so hard I'm gonna talk with my mouthful good to get gnocchi that tastes like gnocchi I want more olive oil on it but next time and the other thing while I'm here we have this beautiful basil and as everybody knows I'm a huge basil fan really good thank you I have several gnocchi recipes in my book where you can use rather than the yam you can enter use the cauliflower or broccoli or carrot just about any any vegetable that you want to use you can use you might just have to adjust a tiny bit of coconut flour you know which you have to start cooking this way you quickly learn how to do that well you know I think one of the things you know you were cooking for four boys and you were tricking them yes and one of the things that I tried to do with our cookbook and I applaud you is parents when when I'm on radio shows particularly from the Midwest and the South everybody says how do I save my kids lives how we're killing them you know my children either with the food at school or out to eat how do we get good food into them what are you know what are the tricks well the first the first thing that I did was changed my entire pantry my cupboards my refrigerator you can't keep the same crap in there and think that you're not going to use it so you replace it and you find the replacements and I provide some of that on my website and in the book things that you can use instead of and once you have those in your cupboard it's much easier to start using and then when you have the cookbooks that that walk you through it then it is even easier but I say you don't need to say anything to your kids you just start cooking this way and I'm sorry but I I know that it is not as it's a little more laborious than going to the downtown fast food place and grabbing a pizza but if you want to improve your life and your children's life you have to put the effort in and some of it is starting right up here with just changing your way of thinking about not being sucked into what this big business and big pharmacy and that tells us and it's just like go ahead and be sick and fat and tired and unhealthy and take a pill and yeah you'll be okay you know and we don't none of us want to bring our kids up with that when we started realizing what's happened over these decades that if we can change it it starts with our starts with our head our mindset and then just a little old-school learning and that's why I love the blenders in that these days because it kind of makes it fun and if you've got younger kids there they're like wow you can throw you know throw this apple in here and you know make these cupcakes and it can be fun it really can but you have to put the time in you do that's true but so do you kind of do what some working parents do do you make batches say on a Saturday or a Sunday I used to but now that my boys are grown and mostly out of the house I don't do that so much because it's I'm cooking more for my husband and I and sometimes I will do that but quite honestly I kind of prefer a shorter time in the kitchen more often than spending the day meal prepping that's just not so much my style but I will say that there are times when I'm lazy and I don't want to cook at all and that's one reason why we made our baking mix because I wanted a slice of bread sometimes and I didn't feel like coming down and spending 20 minutes making the loaf so so I have a baking mix now that I can just pull out of the cupboard and add a couple things and the next thing you know you've got it loaf of baked bread and and it makes life much easier so this is from your baking yes this is now what flavors do you have yet and I don't really have flavors but we do have you're able to make a a sandwich loaf or hamburger buns or baguettes or cinnamon I saw a cinnamon roll yes cinnamon roll was a big favorite with the boys and I usually use urethra tall and monk fruit to sweeten and yeah I mean it tastes to me it tastes just like real bread you can toast this up in the oven even and it gets crunchy and crispy on the outside it's made with almonds and coconut and psyllium and eggs and we do have a local bakery here that makes vegan hamburger buns for the food service industry so they're using a similar recipe to this but it's vegan no eggs no eggs yeah but basically your recipe yes my recipe and we're working on the newest is an organic mix that will also be nut-free unless of course the FDA classifies coconut isn't that okay so I guess I can't call it nut-free but it doesn't use almonds even though I think almonds are great once the skins are removed there's a lot of people that still don't want to use it I guess so yeah it's interesting we certainly ask people to get this peel off of almonds is a much safer but I have several rheumatoid arthritis patients who go on a kind of an almond flower kick every everything and they they react to a lot of almonds so also almonds are as you probably know very water intensive and they huge huge amounts of water and in California right with our drought we do have to be careful about tree nuts in general but almonds are the most water intensive of all of all the nuts so we'll see just another good reason to alright so so we've had we've had a fabulous Italian dinner and I got to put in my favorite line remember the only purpose of bread olive oil into your mouth that's true really what I like to do with bread if I am going to eat and I'm going to eat yours is use it as a sponge for olive oil and one of the things early on in my study of the Italians was we'd go to these little trotterias up where it called white roads little towns and they bring bread to the table but you'd see that the Italians would never touch the bread unlike Americans who you know we're tearing into the bread immediately and they'd only start tearing a piece of bread when they finish a course and they pour olive oil into the bowl or the plate and then they take the bread and you know just sop it up and I have so many ruined shirts olive oil dripping off whatever I was using but in finally asked one one day I said you know in my halting Italian oh what do that you know the only purpose of bread is to get olive oil in your mouth that's yeah why else would you eat it and they were right it's just a sponge so now you got a perfect sponge that won't kill you there you go wonderful wonderful it's funny when you bring up the olive oil that we were talking during the break a little bit and I mentioned that I used some that was very bitter because it had been pressed with the seeds I guess and then you suggested another type that I could try I think maybe even some people who have mistakenly bought the brands that maybe I bought before and they've never actually tasted really good olive oil and I mean that's that's a big difference in whether or not you're going to love what you're sopping up and putting in your mouth or it's going to taste a little bit bitter oh but you know Dr. Gundry tells me how healthy this is for me but it's so well the bitter olive oil is actually the most healthiest of all the olive oils because more bitter no more bitter more better if olive oil the seed is pressed is actually the final process of making cheap olive oil and it's actually labeled pumice P-U-M-I-C-E okay we almost never see that in the United States it's used primarily as a cooking oil in Italy but if it's bitter that more bitterness actually is the polyphenol content and the polyphenols are actually what give olive oil its health benefits so more bitter more better okay a lot of people when they're getting to know olive oil don't want that bitterness I I look for it okay but there are olive oils that actually have very little bitterness they taste buttery some actually taste grassy so have a fun olive oil tasting you know go to you can even go to Trader Joe's just as an example and by four or five olive oils and they're not expensive or go to Costco and by several of their olive oils they're not expensive and then get some of your bread or some of your gnocchi and put some out and try each one and you're gonna find one you go I like this and you're gonna say who that one you know I cough whenever I eat that believe it or not coughing when you try olive oil is one of the best ways to judge that it's got huge amounts of polyphenol wow well that is some really interesting more bitter okay I will remember that okay so we've had all this great gnocchi and we've had bread dipped in olive oil and now it's time for the dessert so what do you got for dessert okay so we have what I called jammies and they're the bases made with just right banana and a few other goodies in there and then the jam is raw jam apricot and I make raw jam by combining a little bit of dried fruit with fresh fruit and the food processor and maybe a drop of monk fruit if you need it but it blends up to a really nice consistency for raw jam and you get all those good enzymes and that that we don't tend to eat enough of I think raw food is important in our diet yeah my wife and I were raw food is for nine months and I must say it was probably the healthiest nine months of my life wow the problem with being a raw foodist is it's rather impractical particularly if you're traveling as much as as we do also it's interesting the vast majority of raw food chefs who became very famous is raw food chefs give it up which is fascinating to me labor intensive isn't it it takes a lot of work and a lot of concentration but I think you're right the the benefits are definitely there so you know the more we can get raw foods into our diet we eat about 85 percent of our food raw which I think is a reasonable compromise but yeah but so okay so I'm gonna have my dessert and good for you you're not slathering this with a big giant thing of jam you're saying flavor and apricots are in season and it is great flavor so what you're saying is I can have all this great stuff and I'm gonna actually improve my health even though I think I'm you know I'm this is really decadent and you know I'm spoiling myself right okay now let's just I'm gonna be a naysayer for them why why go to the trouble maybe this is all in your head that you know oh I react to gluten and oh I react to corn and maybe this is this is a placebo effect what say you well my experience I know that it's not the placebo effect because I have stopped and started on just to double check and make sure that this was exactly what was either bothering me or not and I think when people experience it whether they're suffering from pain or digestive issues or just illness like diabetes or carrying too much weight when they a lot a certain amount of time for their health and to do something like this eliminating grains and lectins etc when they experience the difference they'll know it's not the placebo effect so it's not something that that you just have to listen to me or even listen to you you try it for yourself it's not that hard to do you know you're on this earth for quite a few years if you want if you can spend a few weeks and and test out something that so many people have benefited from then it just makes sense to me that they would want to do that yeah I think you're right one of my favorite stories that I tell in the book about a young college student from Wisconsin who had Crohn's disease and she was treated by a very eminent professor at the Mayo Clinic and she was given my two-page list of don't eat this and don't eat this by one of her advisors and she asked if I could talk to her on Skype and it was around Christmas time a few years ago and she she got on the Skype and she said you know I've been on every diet for Crohn's and my professor says diet has nothing to do with it and you know my my advisor said you know you really got to try this and she said after two weeks I started having the first normal bowel movements in my life and I've had normal bowel movements you know ever since so she said a few days ago I called my professor at the Mayo Clinic to tell him you know that I was cured of Crohn's and he says what do you mean she said well you know I've been following this kind of two-page list and he said well don't be ridiculous food has nothing to do with Crohn's it's genetic you know you've been you've been shamed you know this is this is a placebo effect and she said I was so upset I got off the phone with them and my mother was baking Christmas cookies and she said I ate two Christmas cookies and within about an hour I started having intensive abdominal cramps and then I had to run to the bathroom and I have bloody diarrhea and she said now I'm fine now I went right back she said but you know why don't doctors know about this and I told her and I tell anyone who will listen that you can't see unless your eyes are open and unfortunately for most physicians our eyes have been closed that food could have that dramatic effect on us because we've been told it doesn't we've been told by big food big pharma big chemical that food has very little to do with anything about our health so I really appreciate you coming on today and telling us your story and you know I can't you got to stay in touch because I want to I want to see if getting rid of a few more of these yes I'm working will make these guys go I'm working on it oh you will be the first person I will definitely stay in touch because I have noticed a difference already so I promised you at the start that we're going to talk about oats and we actually are going to talk about oats because we had a question from Nita Nita writes good morning does soaking old-fashioned oats overnight and rinsing next day remove lectins well Nita that's a great question and answers two parts number one there's no human need for oats oats are grain oats are useful for fattening horses for winter according to my oldest daughter who's a excellent horsewoman and who should know we have no need for oats number two there is a lectin in oats that cross reacts with a gluten that means your body can't tell the difference between a gluten lectin and an oat lectin part two the answer is does soaking help remove lectins and the answer is yes soaking always helps remove lectins in rinsing multiple times that's why traditional cultures almost always soak lectin containing grains for instance the Incas soaked quinoa for 48 hours and then they fermented it and then they cooked it and it's not on the package directions so your answer is does it help remove lectins yes but more importantly there is no human need for oats unless you're a horse and you want to get fat and it's exactly what's going to happen to you when you use your oatmeal for breakfast so I hope that answers and really good question Nita how do people find you what's your website well my website is californiaccountrygal.com and they can find me there they can find me on Instagram they can find me on Facebook and actually my husband and I will be doing a Kickstarter campaign starting next month aha yes to be able to bring out new organic mixes and a broader line rather than just the the baked breads that we have other goodies and can you get your mixes and in a grocery store yet or is it all online there's they're in a few grocery stores the select grocery stores but basically we're on Amazon and on our website right now okay and so they can go to Amazon yes they can go to Amazon and I'm going to find out as you know we have an Amazon page for Gundry MD and I got to make sure we get your stuff oh yeah that would be wonderful so so if you're listening or watching check Gundry MD Amazon page and we'll get it on there as soon as we can awesome okay thank you so much Dr. Gundry and thank you for the work that you're doing and I can't wait to see your new book that you're writing and learn even more all right well we're gonna have a quick start plant paradox program out in January and then the next big hard cover is the longevity paradox how to die young have a ripe old age I like that all right well good luck with the book and thank you please check this book out take control not only of your health but your family's health and any of my female listeners this is such a true story in our medical field right now that your complaints are not given enough validity when you go to your health care provider and don't stop looking until you find someone who will take you seriously and so I'm Dr. Gundry and I'm always looking out for you take care of yourself