 I'm from my treadmill as I do every month to answer any questions you may have. Last month I apologized and my power got kicked off. I live in a very windy mountainside riding retreat kind of thing in Virginia and the power flickering knocked out the Wi-Fi. Anyway, I now have a backup and so we should have no more power issues and so I apologize I just kind of disappeared at some moment but anyway all right for those of you unfamiliar with my work every year I read through every issue of every English language nutrition journal in the world so busy folks like you don't have to then I can follow the most interesting most groundbreaking most practical findings and do new videos and articles upload nearly every day on my non-profit site nutritionfacts.org everything on the website is free no ads no corporate sponsorships no kickbacks strictly non-commercial not selling anything just putting up as a public service as a labor of love as a tribute to my grandmother whose own life was saved with evidence-based nutrition. All right let us go to your questions I will pick one at random and it says James says Rithward ah fantastic I'm so glad this question came up. James asked Rithard has been the newsletter for connection to heart attacks any update on your stands absolutely in fact if you go to nutritionfacts.org we actually have a banner right now we have a banner that says update Erythritol stop eating it video forthcoming um so yeah absolutely in fact I sent out um on all our social media channels that day literally hours within the publication of that paper out of Cleveland Clinic within hours twitter facebook instagram you name it we had messages out there and so if you want to be if you want to not wait for a month to my q&a or whatever um to to get updates on critical nutrition sources please follow social media stuff um it I mean we we were there literally within hours and for those stragglers we have the banner on the website still um and I have a video coming out uh just going through the data the observational data is actually really quite weak but they actually have some intervention interventional in vitro and vivo uh data that is concerning enough that I throughout the Rithward kitchen and you should do the same in yours next I'm so glad that came up green smoothie party asks have I oh oh have I heard about the levine biological age calculator to Yale was based on blood test my elderly mom was aged minus 15 years during the past three five years oh her doctor is impressed that's exciting there's a whole bunch of different age calculators that I talk about um in how not to age coming out December 5th very exciting manuscript is in um and um so yeah so there's one there just um on blood water something down on epigenetic markers and others etc um and what's nice about them is that you can use them to evaluate anti-aging interventions it's normally is very difficult and so for example they had these famous um uh primary experiments on rhesus monkeys went on for decades to test whether or not caloric restriction helps or not um but you know we don't have decades for each intervention and so if there's a way you could tell you know like within a year whether you're actually slowing aging having no effect or even accelerating aging then you could more rapidly test anti-aging interventions so um uh you know something like you know measuring someone's telomeres or something I go through all the various things in that um so that's really the the the benefit uh is then you know your grandma can you know try exercising more or less and seeing what um what uh what matters most next up nona bug buga buga says how safe is targeted therapy compared to chemotherapy I'm not sure what you mean by targeted therapy um like some of these uh immune targeted therapies um uh you you really couldn't make kind of a blanket statement it depends on each um there are some chemotherapies that are enormously effective against particularly childhood leukaemia testicular cancer for example um uh and there's there's others that do indeed have using using these kind of biologic therapies targeting specific kind of typically kind of blood cell types like deratunamab for something like a multiple myeloma or amyloidosis um really remarkable therapies because they don't have some of the downsides of the kind of alkylating chemotherapy agents um and have really good response rates um and I just like saying the word deratunamab anyway okay next up um this is from wild blue I love these names wild blueberry asks um dear dr greger I'm an active person oh bmi 21.1 gorgeous um the healthiest bmi in terms of longevity associated with longevity 20 to 22 so bam wild blueberry is on it and would love to work oh love to work on treadmill all day oh I'm forcing oh I'm losing more weight than I would like yeah we um how can I gain weight in a healthful way and that is typically eating more calorie dense food so it's kind of the opposite of what you do to lose weight and so eating uh you know kind of trail mix right nuts and seeds dried fruit very concentrated calories um nut butter seed butters that's a huge amount of calories um avocados smoothies um lots of ways and you say well wait a second I'm kind of full I don't want to eat more well then you have to eat smaller kind of more frequent meals throughout the day so you're constantly kind of snacking grazing to get more calories in your system yeah so yeah that uh you may have to eat more food more frequent food more calorie dense foods next up Sonny says oh we've been plant-based eight years that's awesome we have often asked what the percentage of plant-based community that still deals cancer other chronic diseases do I have any statistics um well so when I well so all the statistics um on you know when you see you know when I do videos talking about plant-based eaters having let's say 80 percent um lower uh prevalence or incidence of you know type two diabetes for example well that just told you right there that um there's still an extraordinary diabetes risk I mean I mean diabetes is an epidemic so having 20 percent of an epidemic rate still that's still a lot of diabetes and so it's not enough to just for example so this was looking at like vegans compared to uh um healthy non-vegetarians um so it may not be enough just to cut out animal products you really have to add in it's not just what you don't need but add in some of the healthiest foods um to try to decrease uh rates even further um so uh yeah so even if there's significantly lower rates of cancer in people eating plant-based yeah but lower rates compared to rates way up here um to really get those the kind of rates we want um which is like you know the Sub-Saharan Africa data from a century ago um that you know Burke had talked about and I have a lot of videos about you know we're talking about population you know 15 million people not a single case of multiple sclerosis now that's what we're talking about right or you know where many of our major killer diseases were practically unknown there just wasn't heart disease and high blood pressure when we took arthritis and on down the list um that's the kind of and so what were they eating they weren't just eating a plant-based diet but they were eating you know no processed foods um extremely high fiber diets um and so uh you know that that was truly a whole plant-based diet um as opposed to you know just um you know cutting out uh um certain food categories next up EJ can I confirm that flax seeds once ground can be added to oatmeal the heat in the microwave the heat won't damage the flax nutrients no go for it do it um it's a flax seed oil when you remove the antioxidants the protectant uh components um and separate them out artificially then you can get into problems with heating but nope you can cook them uh they don't they don't oxidize they all sorts of flax seed muffin studies so uh yeah go go crazy um and particularly god that that would be moist heat if you're um you know if you have an oatmeal oatmeal or something so you're never even gonna get you know over like you know 100 degrees celsius whereas some of these you know muffin studies can get much harder than that so yep go for it do it okay elizabeth says any studies on the hopeful plant-based diet oh covid long haulers oh i okay this is so cool okay i have i just scripted a video did i i didn't just script it i recorded it that's cool um see i skipped it first and i recorded i was just in the recording studio last weekend and recorded the audio for my covid my long covid video um uh i'm so excited for the i mean it's still gonna be it's not gonna be up for weeks but i can give you the uh the the bottom line um and that is so i talk about covid so i talk about plant-based diets for preventing covid in the first place reducing infection risk for um reducing the severity of covid and this is all independent of comorbidity so it's not just because of lower rates of obesity and heart disease and diabetes and things even independent of all that still significant lower rates um and this is not just based on some of these earlier studies um or small studies early on we're talking studies with you know uh you know uh hundreds of thousands of people very cool um so uh so yeah that's all it's time okay but what about your question which is uh which is long covid and so basically i go through the theoretical underpinnings on why the recommendation are is for um those with long covid to adopt a plant-based diet and it goes into um inflammation and kind of on down the list and a very unsatisfying ending okay so there's this theoretical basis there's these recommendations to be on a whole full plant-based diet but where's the studies to put it to the put it to the test we simply don't have them um there have been animal studies on hamsters actually interventional studies in hamsters if you're not a hamster what's that really gonna do for you so we don't have the interventional studies um but we do have the recommendations and the theoretical underpinnings and of course eating healthy can't hurt um but it'd be nice to see um if we can actually move the needle and we don't have those interventional studies but i didn't want to wait because there's so much juicy data already okay next up jones says i guess is replying to somebody else uh next up peter says would a whole full plant-based diet help somebody oh ellers danlos um so that's a um that's a kind of a congenital condition um uh well so it certainly puts you at risk for uh for for example uh cardiac uh complications and so the more so what you don't want is the combination of atherosclerosis plus the congenital issue so um while it doesn't treat the cause um uh it uh certainly can uh can you know can improve uh public health statistics on terms of disease and death for people with um with this or practically any other condition um so eating healthy is even more important if you already have a chronic condition but in terms of actually helping um the the underlying biochemistry unfortunately that would probably require gene therapy which is not there yet gabriella do i consume coffee what's the final judgment um actually coffee plays a kind of starring role um in oh what chapter is it i think it's my autophagy chapter in how not to age so yeah coffee can be considered an anti-aging beverage um uh it's just a little spoiler alert for how not to age out in december um but in terms of what i already have published you know and how not to die in my liver disease depression and parkinson's chapters i talk about the benefits of coffee for the liver, mind and brain uh coffee drinkers do tend to live longer lower cancer rates um uh and uh but uh coffee can worsen acid reflux disease and bone loss glaucoma um uh bottom line is that i mean every cup of coffee is a lost opportunity to drink something healthier which is a cup of green tea so green tea is even healthier but coffee is healthy it's just green tea is healthier so um so that's why uh but looking you can you can drink both and oh and the longevity benefits the associated longevity benefits are for both decaf and uh and regular coffee so it does not appear to be a caffeine effect probably uh a matter of the phytonutrients the chlorogenic acids within uh within coffee so actually light roast coffee might be presumed to be even healthier just because it hasn't had the um the the the the chlorogenic acids burned out as much so final judgment good but there still could be better it's like saying our bananas good of course bananas are good but berries are better and if you can only put one thing on your oatmeal put the berries on but look you can have both right you have coffee in the morning then transition to some tea and then some kind of herbal non-caffeinated thing later in the day and you get the best of all worlds what are the things that i talk about the benefits of chamomile oh and red um red tea red bush tea in uh in the book trying to think is there any other beverage stuff now not to age uh that's pretty much it i think uh yeah okay good i talk about hydration too okay nona probiotic oh probiotic supplements for um for cibo i eat only fiber but it doesn't help um i don't know if there's been trials i i was really surprised in my probiotic and the research on probiotics for how long to age that probiotics actually interfere well typically my uh kind of my understanding before reading the book was that probiotics an indication for probiotics would be antibiotics associated gastrointestinal symptoms so like you're taking antibiotics you get diarrhea you take probiotics and make it better right um but they actually i'm doing studies showing but the database of evidence suggests that taking probiotics actually interferes with your own body's um reversion back to uh your your baseline microbiome so you take an antibiotic with probiotics it actually slows your bodies rebuilding your microbiome to get back to normal i mean and basically it's because look we got thousand different types and you know the the the capsule may have one or two um and it just kind of throws off the balance so that actually makes things worse um in terms of reestablishing good gut flora so pre-box is a way to go feeding your healthy gut flora i having said that let me see if there's anything on c-bone probiotics probiotics randomized so just looking for randomized controlled trials in pubmed let's see bone probiotics and what we got what we have is a very slow government website that's unfortunate all right when it pops up i'll tell you what it says um but unfortunately the pubmed.gov seems to be down for the moment all right next up oh g6pd should we avoid all legumes um and if so what should we do about the okay pubmed is up i'll get back to that um probiotics oh here we go um let me see if that's actually the latest so there's been um we're gonna uh so there's a meta analysis in 2017 let me see if that's the latest probiotic supplementation yeah i think that's the latest um all right so what is it say it says this is in journal of gastroenterology founding that oh so ineffective at preventing SIBO preventing um uh small intestinal bacterial overgrowth but may reduce abdominal pain scores doesn't reduce stool frequency but may do reduce abdominal pain so if you are suffering from abdominal pain um i would be i would go into pubmed check out this and see which probiotics specifically um they use that reduced abdominal pain great okay g6pd no one does not need to avoid all legumes um but definitely avoid phaba beans to avoid phaba ism or also known as broad beans um but um they don't have those the which have these two compounds canavine something like that um uh that um that uh caused the that the hemolysis um but uh you do not need to avoid all legumes okay lisa says i think i should be walking yes you should be walking uh next up martin says any soup any secret stuff from out of age why why was it delayed um and should i stop eating hibiscus tea um also a secret i mean it's all gotta be revealed um um in december but certainly happy to answer any questions about it why was it delayed that was my fault um it uh was a monster project um and i had a bit of a family emergency um and was not able to hit the deadline and so it was delayed um but um it's it's it's a thing of beauty so how not to die had uh about uh three thousand citations how not to die at five thousand how not to age thirteen thousand god it came out to be two thousand fifty pages over two thousand pages i had to cut it down to six hundred but uh we found a way to kind of conserve all that uh all that wonderful uh data um by making videos linked from the book so nothing was lost it is uh going to be the most comprehensive book i'm into aging by far um in history i can't wait for it to come out i think pre-order start in september um and then maybe i'll i'm i just sitting down to schedule my speaking tour so maybe i'll even be in your hometown and i can sign it for you directly all right and lisa um and lisa and their sister follow a plant-based diet and both have slightly elevated serum chloride could it be the um yeah i i i would i this is not something that i would um i well i'd have to see it and see it in context for the rest of your chemistries but um typically um a slightly elevated level of serum chloride is not something that that would raise any red flags um but if you get it retaken um and it's still high and and you want to look at what's happening with your um kidney function testing in the context of the rest of your chemistries but not something i would worry about will how not to age be direct oh absolutely so i think how not to die was in 36 languages how not to die it was in fewer i'm not sure how many um i know i've signed a whole bunch of contracts with foreign language um uh uh publishers and so i definitely going to be out in spanish um and we even have a release date but i don't know it unfortunately um uh but uh yeah hopefully it'll be in dozens of languages like how not to die okay adam says pleased oh consumer reports december 2020 um oh had led and cadmium stopping cacao um uh so i actually haven't seen the sim reports um but i i've known uh the the concern about cadmium so i actually have a video talking about how um uh actually the the the bioavailability of cadmium in plant foods is is not as high um so less of a concern but you still want to stay below the tolerable upper level um tolerable intake um and i just have to see what the numbers um were but uh i uh but if you use cocoa i would choose a low cadmium cocoa um i had not seen led data before so obviously that'd be concerning too so choose the ones with the lowest levels of heavy metals question what do you thought but i mean cocoa has all sorts of wonderful properties so i wouldn't want to cut it out of your diet i would just want to get the one that's least contaminated question what are your thoughts on oh cheese seeds oh is that i'll talk about flax seeds are they not worth prioritizing well um so cheese seeds are great but they just don't have the evidence base that flax seeds do does that mean they're not as good oh not necessarily just that we don't have the evidence so you know it's like uh you know why everyone hears a lot about blueberries why because the blueberry blueberry producers fund a lot of studies on blueberries um and so like if the raspberry producers fund a lot of red would would they be just as good or even better maybe um so but why do i go on and on about blueberries because i have to stick to the evidence and that's the available evidence we're constrained by the available evidence and so we're same thing here with flax seeds and chia seeds we're constrained by the available evidence lots of good evidence and flax seeds we don't have the same kind of benefits um demonstrated for chia seeds um but uh so uh that's that's that's that's the only reason and so very well may change if we have some research in the future showing some unique benefits of chia i do have a video talking about both of them in terms of the nutritional um even though there aren't a lot of clinical studies on chia seeds at least you can kind of say which one has more fiber which one has more you know that that kind of thing anyway okay i i recently had teflitus i've never even heard of teflitus i apologize i'm i'm looking it up right now so i should i even know like the greek should i be able to work it out teflitus is a clinical syndrome of fever and right lower quadrant tenderness in a neutropenic patient after cytotoxic chemotherapy it's from the greek word typhlon meaning cecum okay i learned something new uh today so it's like a neutropenic enter colitis sounds like um and so i am sorry i uh i i'm useless not even knowing what it was in the first place in terms of how one might prevent it um uh so yeah i apologize um but uh if you want to reach out to me privately my contact info is on nutrition facts.org and i can look into it specifically for your particular case okay greg blank says uh can i ensure can you ensure you get enough fat in your diet from nuts oh god nuts packed with fat grains beans over diet when avoiding all processed oils of course um how do you safely get ultra low cholesterol okay so i say well wait a second how can you get enough fat in your diet eating whole foods well you realize the processed foods is a new invention right we we we would not exist in a species if we needed some kind of refined oil in their diet um so uh oh god you could even exorbitantly high um uh fat diet with you know nuts seeds nut butters avocados etc um we really our bodies evolved getting about 10% or less calories um from fat um so that's not a low fat diet that's a normal for the human species fat diet um so you could argue that 20 percent calories from fat is a high fat diet compared to our physiology even though that's extremely low fat compared to you know current american average which is uh last i checked like 36 percent or so a calories from fat anyway how do you safely get low ultra low cholesterol you get ultra low cholesterol and it doesn't impact hormone production uh from dream glands or um sex hormones um and you safely end you and i'm the longevity syndromes many of the longevity syndromes are these ultra low cholesterol syndromes just genetically you end up with it with a winning the lottery and then you have super you know you have you know an LDL about you know you these 10 um and uh you live uh ultra long because of it next up diana says oh b6 question i was determined by your lab does to be too high causing neuropathy using unfortified nutrition yeast well this happens to d3 and b12 huh um where would you getting too much b6 from i mean uh that's strange because so b6 um is a is a water soluble vitamin um and so you should just pee it out i mean you really shouldn't have too high and typically you don't even test for it so i'd be curious why they test for in the first place what they were looking for and what you could do about it b12 i'm gonna look at b12 neurotoxicity i've certainly never seen a case um yeah okay so uh so it's it looks like all the cases are due to people taking supplements so i would just make sure um oh that's interesting and also depletion of b6 because of the same thing so there's a tuberculosis drug that depletes your b6 um yeah case of b2 b6 neurotoxicity um but yeah it looks that all the cases i'm seeing are from uh supplements people taking two i supplements and you say wait a second the supplement i take says i only like you know whatever percentage of the recommended daily allowance well guess what it's a wild wild west out there and just because whatever's on the label of said supplement doesn't mean that's what's actually in the pill and you don't need to take b6 anyway because you just get it healthier ways through your diet um so yeah there must be there i mean so i'm presuming that you're taking some other supplement that you didn't know um so it's it's it's it's it's called pyridoxine so maybe it said pyridoxine instead of b6 uh yeah i can't imagine getting too much via kind of natural food sources so i would check all your supplements or stop all your supplements see what happens to your levels and then aha whether it said it or not it was in one of your supplements okay martin says my aunt has breast cancer sorry um and breast cancer was cut off for two years she was on tamoxifen uh can she stop if she keeps eating estrogen oh estrogen blocking foods and destroy beans at hemp flaxseeds with hopeful plant based diet also it depends so um the the um how long to take tamoxifen is a controversial subject it depends on a lot of factors including uh you know the specific tumor type etc um and so you really just need to uh to uh to to to have her talk to her um oncologist um and but see the nice thing about eating healthy foods is that it can be done in addition to whatever on your side to kind of in a more traditional alipathic sense um and so um uh but uh those foods are not um are not substitutes for tamoxifen when you actually need it okay ronan says with so many leg with many legumes such as lentils i find that i prefer them cooked oh much less uh no oh okay so undercooked leg okay um yeah so i mean if you cook lentils lentils just turn to mush right now that's great if you're making some like doll or lentil soup or something but if you want to have a little tooth-someness you want to have actually have something you can chew on um and you know you see that a lot with like can beans um a can beans super convenient right no salt added can beans super convenient um but one of the reasons that um i you know now use uh you know electric uh fresher cooker insta pot is not just save money i mean beans or can beans are so cheap but it's because i like right to have actually some chutes to have the individual beans actually be individual not just mushy and you can do that okay so um the only thing is you want to make sure there you can easily squish them with a fork right you don't want to eat hard um you you want to be chewable because if you really undercook them then you can deal with some lectin issues um not so much with lentils but with uh you know particularly red kidney beans or the big ones where you do not you want to make sure that they are easily smushed with a fork and then they're cooked long enough to destroy the the lectins you need to worry about but so by by by the way you're describing undercooked i think it's totally fine but right you don't want to you don't want to chew on rocks for all sorts of reasons peter it says if you're not celiac while avoiding gluten to be a good idea if you saw it you might have an intolerance ah no okay i explained in my uh my gluten series and the reason you don't want is because you really want to know if you're celiac oh so now if you're saying you've been tested negative that's a different story but the problem is with people just being like oh i'm i think i'm going to avoid gluten the problem is is because you may not actually um uh because then the test may be negative so if you avoid gluten then you don't know if you have celiac because you can't get tested for gluten because the test is basically a little biopsy of your intestinal lining that might be negative because you have many in gluten so they're looking for certain type of kind of chronic inflammation so rather than avoiding the gluten which kind of screw up the test you get tested to make sure you to see if you really do have celiac disease in which case um then and you say well why does it matter whether i'm you know diagnosed or not if i'm going to avoid gluten well it's a whole difference thing i mean if you have celiac disease you have to absolutely completely strictly avoid even cross-contamination of gluten it's a whole another story than just kind of avoiding you know concentrated sources of gluten so that's why it's important enough okay zj oh someone just asked somebody else a question next up matt max lately i've spoken a lot about you oh yeah we we germs permating oh oh yeah that's a good question um yeah why why separated out um so uh um the the question is you know i'm talking about the benefits of wheat germ for spermedine um it's part of my how not to age book i have a whole chapter talking about spermedine and wheat germ is one of those concentrated sources along with tempeh and mushrooms um but look why just eat the germ of the wheat when you eat the whole wheat berry um i mean aren't i all about like intact everything you know you want as whole as possible um and indeed it is just a matter of concentration um so the spermedine is concentrated in the germ um and uh and because spermedines involve DNA protection um and so that's why it's kind of trading like little embryo of the of the plant and so right if you're eating wheat berries you just could not get i think i recommend oh forget how many milligrams i how well i know my chart is i list every single food with two milligrams per serving i forget what i recommend for the for how much use what the target is for the day um but no way wheat berries would come close to two milligrams per serving um unfortunately okay ilia says oh sweet thoughts on nicotinamide riboside and nmn and new study with all oh yeah and next time oh my god this is such great questions smart smart person okay um so whole chapter on all i think they're one two three four five they're six different um nad um uh uh uh supplements on the market oh actually nmn just got pulled i think uh like going amazon can't buy it anymore and that's because it's uh uh due to fda action so that's interesting but um but i talk about the pros and cons of all of them and end up saying they're all too conny and that we should instead naturally um uh reduce boost our levels um through diet um by um by uh by boosting the enzyme that produces it and um suppressing some of the enzymes that use up too much of it um so that's that's so you should not be taking these um nad boosting supplements um and i go through each one of them in great detail um oh and new study on erythritol you shouldn't eat it do not eat erythritol i threw mine away you should throw yours away um until we have uh uh clinical data that that somehow uh um resurrects it but the uh in vivo and in vitro uh data interventional data is good enough for me um and then thoughts on oh nixonamide for um also known as nanocinamide for skin cancer prevention absolutely um so uh the problem is generalizability but this for people who are high risk for skin cancer meaning you've already had skin cancer i'm trying to prevent more skin cancer or you're immunosuppressed like you're an organ uh recipient and you have to to protect you from rejecting that uh prevent you from rejecting that organ they have to immune suppress you um and so you're on heavy-duty immune suppressants um and so cancers pop up all over the place because part of your role of your immune system is to stop cancers and so in those high risk groups um nixonamide has been shown to um significantly reduce risk in fact natsis reducer is to actually reverse skin cancers um uh these these these the actinic keratosis these kind of preclinical um uh precancers uh the the growths disappear um uh so the question is can we generalize this to kind of low risk uh skin cancer groups and we just don't have uh data on that but we have these big randomized controlled trial shield and really remarkable results on um on treating cancer and dermatologists have got the uh uh have got the note uh most dermatologists are indeed recommending nixonamide based on this um incredible you know uh evidence base of double-blind randomized reasonable controlled trials of something that can't be patented it's really remarkable that trials are done but it's just so effective again for high risk groups we don't know about general risk okay deb says should we worry about radiation contamination in japanese green tea um we should not worry about radiation contamination the only food really we should worry about radiation contamination is actually ironically uh brazil nuts because they naturally take up radioactive elements like um radium from the earth's soil uh but primarily it's the two hind selenium such that even one high selenium brazil nut actually increases inflammation and so i would encourage people to moderate their brazil nut intake um even one a day maybe too much next up is sulfurefane heat stable yeah oh this is great okay does cooking reduce your grade or destroy it it is heat stable the enzyme that produces it is not so um uh so sulfurefane is actually not naturally present um it's produced by cruciferous vegetables when they're chopped um um and because when a bug nibbles on it it produces sulfurefane and then the bug says oh this tastes like broccoli and walks away okay so it's kind of like a chemical flare reaction where the enzyme misses with these glucose inlays the precursor sulfurefane and mixes together makes sulfurefane um so when you chop or blend or anyway crush your your cruciferous vegetables sulfurefane is made and then you can cook it no problem um but uh it takes about 45 minutes for the process to complete so hack and hold chop it wait 45 minutes and then cook it all you want um and sulfurefane's fine but the problem is like you're making broccoli soup or something what do people do do they chop broccoli and then cook it no they cook it then they then they chop it they cook they put like you know cooked broccoli in a blender well that's you destroy the enzyme so then when you chop it there's nothing to mix um with the with the precursor so hack and hold or since all you need is that enzyme that's destroyed by cooking you can add the enzyme back in the form mustard powder or the form of raw cruciferous vegetables so you can add a little daikon radish or some raw rugola or some mustard powder which you make from mustard seeds which is cruciferous vegetable, mustard greens, cruciferous vegetable and has enough enzymatic activity to rejuvenate sulfurefane after the enzymes have been destroyed if you if for some reason you can't wait for the hacking and the holding ah unfortunately we are oh my god we are overtime okay well that's okay um what time is it uh oh uh oh i'm sorry this is awesome i've got another interview in four minutes uh another thing okay so um awesome thanks everybody i will see everybody next week next month next month