 So today we're going to be talking about digestion and gut health, which is a pretty popular topic. I guess you could say So I'm a practitioner She mentioned that I'm a registered dietitian, so don't hold that against me We have Diana here too. So we've got some good RDS in the house So why this presentation and why I wanted to give it here is because in my I have a private practice and in my practice I primarily see two categories of people they overlap a lot, but they are folks with gut health issues and Folks with mental health and substance abuse diagnoses. Those are my kind of areas of focus and Of course these two things overlap a lot, but specifically the people who come to me are Those who have tried lots and lots of different diets. They've already been to doctors some of them functional doctors They've already tried every elimination diet. They're already taking probiotics. They're kind of at their end of their end of the line for them and what I'm seeing over and over is That these elimination diets and kind of store about probiotics aren't really doing the trick Not that they aren't effective not that They can't be Helpful for some people, you know, if there's a gut health issue Something like SIBO, which is small intestinal bacterial overgrowth or even something like heartburn and digestion irritable bowel syndrome things like that Taking some foods out, especially if there's an allergy or specific strong reaction can be helpful But what I'm seeing over and over again is people are going on elimination diets, you know something like Paleo even and their guts not getting better sometimes worse And so that's why I wanted to give this presentation is to show what I see in my practice That actually is helping with an ancestral lens for sure and some alternative kind of Suggestions offerings that I'm using in my practice that I've seen good results with So kind of the whole idea if you get nothing else out of this presentation You're gonna get bombarded with information this weekend if you get nothing else I want you to kind of remember that what at least what I'm seeing in my practice Maybe if you're a practitioner, you're seeing something totally different. So come talk to me is that What usually is what's wrong in the diets of the people that I see is not what they need to take out It's not take this out. Take this out. You need to take out sugar or grains or whatever The big kind of glaring issue that I'm seeing is what's missing? So I really want to shift the paradigm because of what I'm seeing over and over from elimination to kind of what I will call restoration Regeneration and that's really what I'm seeing the best results with both for the healing of the gut and for There are relationship with food because a lot of people are going on elimination diet one after another and Not only is there a gut not getting any better, but now they're afraid of almost every food and they don't know what to eat So, you know kind of the base for this is that there, you know, we've talked a lot and this year in other years I'm sure about evolutionary mismatch. So the way we are living Versus how our ancestors lived even a hundred two hundred years ago But all the way back to you know thousands and thousands of years ago, if not more Are not in alignment and I think a lot of us are probably aware of that But that mismatch is Leading to disruption in the gut. So what we are experiencing now is not the robust kind of microbiome Which is that ecosystem that fills our bodies not just our guts our whole insides and outsides The beneficial bacteria and other microbes so that mismatch is The difference between how we are living and how we are I will use this term loosely meant to live designed to live And how we evolved to live and that's Causing, you know health problems all over whether it's cancer and diabetes heart disease all these things But especially in the gut because of that disruption to the microbiome So I'm coming from a practitioner point of view. I'm not a researcher I'm a nerd in a lot of ways, but I don't work in a lab So this is all kind of going to be practical advice things that you can do if you're a practitioner with your the people You're seeing or in your own life if you have some gut stuff going on Or friends and family anybody, you know So there it's a lot of practical things that you can do rather than studies. I'm not putting any Citations up here if you want them come talk to me afterwards and I can send them to you Certainly have them But I wanted to come from more of a practitioner practical point of view So I'm gonna kind of talk about the different suggestions and things I want to look at in five main areas and I will tell you much like everyone else who's probably talking this presentation usually Would or could fill 60 to 90 minutes and I'm cramming it in the Person who gave the cannabis talk referred to it as a fire hose of information and I kind of feel like this Is the same thing so in the in the presentation? I won't necessarily hit every single bullet point in depth, but you can certainly come talk to me I can get the presentation to you. I'm gonna do my best to not talk in a million miles an hour So the first kind of area I want to look at is going to be the diet. This is of course the primary Lens that I'm gonna use because I'm a dietitian But this is certainly not the only thing I'm going to talk about But this is the one that I want to focus the most attention on and I'm going to Loosely use the term rewilding the diet. So a lot of us are coming from an ancestral Perspective if we're already here, but what I want to talk about is Beyond just saying what I don't eat if you can if you can categorize your diet by a list of what you don't eat Then it maybe isn't a Gut healing diet. It may not be a restorative regenerative diet Certainly, it could be helpful to take out some of that quote-unquote bad stuff But that doesn't mean that it's going to be necessarily a gut healing diet So the the biggest one that I could talk about is going to be those animal foods Of course a lot of us know eating meat is so important for the diet But the foods that specifically are going to be gut healing are going to be the foods that contain collagen So the skin the the cartilage those weird chewy bits that we always like have been told to put on the side of our plate That my grandpa would always just take off of my plate because all right even that generation of ancestors knew that it was good for them and the organ meats so Using the lens of what's missing rather than what do I need to take out? I Think the addition of foods that contain collagen and using the organ meats Especially the liver is going to be the number one thing you can do So the the foods that contain the collagen have the amino acid glutamine which is extremely healing to the lining of the gut It also contains glycine Which is really important as the organ meats contain it as well it's really important because when we're talking about healing the gut our biggest enemy is inflammation and so a lot of us who eat a lot of meat because we're on an ancestral type diet or Whatever kind of variation of that you're on Are really high in the amino acid methionine which in itself is not necessarily bad although often vilified But the problem with that is that we're eating lots and lots of the muscle meats the steaks the burgers the all these you know The kind of things that are what we think of as meat or not getting enough of those other bits that you have the amino acid Glycine to balance out that methionine so with that imbalance we get a lot of inflammation So I really recommend lots and lots of bone broth for someone who's on a gut healing protocol So make you know if you're in here Maybe you've heard about that before but if you just followed a if you're like well I follow a paleo diet that doesn't mean you eat bone broth You know what I mean? So thinking about actually what is missing? What do I need to add in rather than what I need to take out? Is going to be really important you also the the liver and other organ meats are going to be essential for not only getting The glycine but also to get vitamin a which we really need for our immune system and inflammation zinc and copper and Thinking about these animal foods that we can get that aren't just the muscle meats from the land and the sea and those seafoods giving us There's a mega three fats for inflammation as well the other thing that animal foods are going to give us specifically the animal fats is arachidonic acid and This is a saturated fat that we've always been told are bad for us at least I have and this only comes from animal fats so you could be following you know a Mediterranean diet or something and eating lots and lots of What we think of as healthy fats avocado olive oil nuts and things like that But it doesn't mean it'll be high in arachidonic acid and why this saturated fat is so important for the gut is Because it helps lower information, but it helps prevent food intolerances So if you or someone you know if you know in your practice is Intolerant to a lot of different foods that candy anything arachidonic acid may be something to look at is something that they could be deficient in Especially if that person has other symptoms of arachidonic acid deficiency like dry skin eczema And things like that a lot of inflammation, but it's only from animal fats. So a gut healing diet is going to be rich in animal fats It's not just oh healthy fats. It's got to come from the animals lard tallow egg yolks those kinds of things And in general correcting nutritional deficiencies it kind of sounds obvious But again, it's the lens of what is missing in my diet. Maybe that's why my gut won't heal Maybe it's not that I need to take out all legumes Maybe it's that I don't get enough liver that's so rich in these of vitamins and minerals And a basic mix of plant animal foods, especially for magnesium and potassium Which are so so important for the gut and I think a lot of people in this kind of community, you know the importance of magnesium But it's gonna be really important to get that mix of animal and plant foods to get those specific nutrients and then Adequate salt. So another thing that a lot of us have probably heard that is bad for us This is just a list of things that you've been told are bad that are actually good It's important for the hydrochloric acid production. So a lot of folks I see this is probably I wish I had Kept track of this but the amount of people I see who have heartburn or GERD as a diagnosis is staggering it's almost everyone it seems like and A lot of those people don't get enough salt in their diet hydrochloric acid the the chloride Comes from the chloride and sodium chloride in our table salt. So We need to get adequate salt. So this is gonna help prevent not only GERD, but things like H-pylori and ulcers and things like that. So for the complete breakdown of our food and prevention of Digestive ailments adequate salt. We got to get that good salt I won't be able to probably do all of these In a timely manner, but the number one thing I would say from this light is a proper preparation of all seed foods If you're familiar at all with the Weston Price Foundation or nourishing traditions things like that This is a big one. They talk about and while they're not necessarily eliminating all the foods in the seed food category The how they're prepared is really important. So this is when I see a lot In people who are already doing an elimination diet or are already eating clean as some might call it so Things like nuts and seeds would be included but the issue with this is that they're not properly prepared So the preparation of seed foods, so that's grains nuts and seeds and legumes and beans Includes souring sprouting soaking fermenting in some way to make them more digestible This removes the lectins and the fight the phytates that can be irritating to the gut But as it also unlocks the zinc and magnesium and other nutrients in them that are bound and then because they're a seed and They're kind of going dormant We can unlock those nutrients that we need as antioxidants And for our digestion, but also making them less irritating to the gut so the reason I want to emphasize this is because a lot of People who aren't maybe not necessarily an elimination diet, but who feel like they're following an ancestral type diet will Sometimes include a lot of nuts and seeds, but they're not in their properly prepared form. So they can still be quite irritating to the gut I know some like Autoimmune type diets eliminate some of these not all of them but to me it's how they're prepared that is really the issue and So if you're eating lots of almond flour and you're like, but I'm following a really healthy diet Those aren't prepared in a way that are healthy for the gut and this you know None of these are these suggestions are prescriptive necessarily and some don't have to be followed 100% But if you're looking at your gut health and saying I'm not sure why it's not getting Better and these are some things to look at Looking at the fruit and vegetable intake and Seeing if if there's a lot of raw vegetables for a lot of people that's really irritating to the gut I won't be able to totally get into that But that's definitely something if you're like a ton of vegetables if you're there a lot of raw for some people That's really really irritating Lots of sulfur rich foods for proper detoxification. So you can make that Glutathione eggs and then if tolerated cruciferous veggies and alliums Lots of good water. I'm not gonna be able to get into that But I will say and I will talk about a little bit later water that does not contain chlorine So next up I'm gonna talk about herbs I know supplements are really popular in the in this kind of community because we know that a lot of times a diet Isn't adequate, you know in giving us everything we need But I really like to look at herbs, especially the bitters Maybe you've heard of digestive bitters. They're not just for cocktails So I want to think about The ancestral perspective is not just what did our ancestors not eat? But how did they also what did they use to heal and plant medicine was really important? bitters specifically are the one I'll probably dig into the most here, but This one is really bit important in the current kind of state of our health because it's been bred out of most of the plants And that we eat even on a healthy diet So wild plants or herbs would have contained a lot of bitter compounds such as alkaloids That stimulate digestion all the way down. So if you want to nerd out about how bitters affect the digestive system There's a great book called the Wild Medicine Solution by Guido Masse. I might be butchering that But he gets really into the science and it's super fascinating The main thing I will say is that the bitter taste that we kind of notice from things like black coffee or Radicchio things like that are Those receptors are on our tongue just like the salt and the sweet and all these other the other tastes But the interesting thing about bitters is that there are receptors for it all the way through the digestive tract There aren't that for other other tastes. There's not salty receptors all the way through Well, there's not sweet receptors So the the job of bitters basically the taste bitter is to make things move. It Stimulates it moves things along. So in the digestive tract it stimulates the production of stomach acid of bile movement of That the kind of natural digestive enzymes that we have so it moves things through So if we think of a modern diet cut causing us to kind of have a stagnant Digestive system bitters are really important to add in it can help with everything from just kind of like general bloating and Indigestive feeling to nausea In constipation and all these kinds of things because it stimulates all these different receptors all the way down Which I think is really cool And why I also think it's really important to add it in because the modern diet even one that is healthy Doesn't have a lot of bitter in it So you could start by just adding in more bitter foods But I also really like to use herbs as more of a in a therapeutic dose. So something like the digestive bitters I really like this brand they're they have nothing to do with me, but I just really think they're a good company and Other herbs that maybe are it would have been traditionally used to aid digestion, so There's like the really really bitter ones like gentian and Angelica birdock all that stimulate movement Especially like in the liver, but even just adding in more bitter foods Like your radicose and arugula and things like that and finding more heirloom and varieties of the fruits and vegetables We already eat if you don't necessarily want to include herbs because the the breeding and kind of Domestication of a lot of our foods have bred out the bitter because it's not what people really want even though it's good for us kind of like discipline and Other herbs too, so soothing herbs, especially for somebody who gets a lot of inflammation in the gut and they kind of feel like they're They're how will I put it their guts get like pissed off a lot a lot of inflammation a lot of irritation Some of the more musiloginous herbs that are soothing marshmallow roots slippery elm licorice root are really really good for this so Bitters are a little bit more popular. They're kind of sexy right now And a lot of people are using them, but the musiloginous herbs I think are also really really important to look at and just including other herbs peppermint ginger chamomile and these things on a regular basis Is really important and soothing for a lot of people so there's a food side, but there's also the the herbal kind of medicine side of things too and not that I don't think Betaine hydrochloride or ox bile or probiotics and all these things aren't useful and don't have their place but I really want us to start thinking of Herbs as an ally in kind of the healing bitters for sure take that away with you and And then the last section I will talk about as far as kind of the rewilding the diet and adding in more Foods and thinking about what is missing is going to be fermented foods. I'm a nut about fermented foods. This is my life passion Unless there's Really severe reaction to fermented foods So the SIBO or the on IBS or something that really just cannot tolerate them Including fermented foods in the diet is absolutely essential before refrigeration before canning This is how we preserved our foods. So there's kind of it was maybe born of necessity. It's hard to know But it's definitely the best way to get the most diverse range of probiotics in the diet So pills can be really helpful in a therapeutic dose but the the breadth and depth and different types the diversity of Bacteria and other microbes beneficial yeasts that you would get from a wide variety of Fermented foods can't be replicated by a pill you would have to take so many different kinds of pills and change over You know change what kind of pill you're taking every time to get that kind of diversity So including something fermented in every single meal is my main recommendation for folks who are looking to heal Their gut mix it up too. So sometimes sauerkraut sometimes kimchi kefir kombucha all these different kinds of things And you know if something doesn't work for you, especially if a lot of vegetables don't work because of the Irritated gut triwant ferments that are not vegetable base So like a kefir or kombucha or even just like a splash of apple cider vinegar that's unpasteurized and actually fermented I'm not gonna have too much time. I think but Including lots of soluble fiber for the prebiotic. So there's a lot of talk about probiotics and microbiome But we need those prebiotics which are soluble fibers to feed those good bacteria. So those are gonna come from things like some of these you might not like apples and oats and nuts and legumes and Alliums and all those kinds of Fibrous vegetables and fruits and legumes and things like that So including those in the diet, which everyone's work for your body is really important because those good bacteria need something to eat And then some of those being the starchy or food some of them being cooked and cooled if Appropriate because that can increase the resistant starch So something like a potato or rice if you cook it and then cool it it contains resistant starch Which isn't absorbed by the body, but is really helpful in making Beneficial beck and feeding beneficial bacteria lower down in the colon Which is kind of cool chemistry that happens right within your own body So I'm just gonna touch on this area quickly hormone balance Specifically gonna talk about the thyroid. I'm just gonna touch on it quickly If you or some you know Someone in your practice has a lot of digestive disorder kind of issues and it's Unresolvable it feels like you can't figure out why the guts not healing why the SIBO keeps coming back I would look at the thyroid Hypothyroidism which maybe it's where I live it used to be in Wisconsin It used to be referred to as the goiter belt because of how poor the diets were and iodine and selenium So I see a ton of people with hypothyroidism even just kind of low-grade I guess you could call it But Hypothyroidism inadequate thyroid hormone production decreases gastric motility, which is how fast food moves through the digestive system So when that happens food sits longer than it needs to and that's when the the overgrowth is really really Able to kind of take place So if SIBO is kind of chronic and keeps coming back or just doesn't go away with elimination and probiotics Then looking at the thyroid function is really important A lot of things can cause the thyroid to not function optimally chronic dieting is certainly one genetics environment Nutrition you know nutrition of course vitamin D deficiency, but there's a lot of reasons But that's definitely one that's kind of the the sleeper. It's one to look at I Will briefly just say getting adequate iodine and selenium even if you don't want to test the thyroid You could see if bumping up those two nutrients will help for sure getting enough sunshine and vitamin D But iodine and selenium tons of animals and plants from the sea So by that I would say two or three servings of each per week To get adequate iodine and selenium if you live on the coast here, that's probably really easy for you I'm trying to eat as much seafood as I can while I'm here But if you live somewhere that's landlocked and a lot of seafood isn't kind of in the culture Isn't ready isn't readily available then that may be something to focus on supplementation may be necessary But really thinking about the thyroid as a source of chronic small bacteria Small intestinal bacterial overgrowth and if you're trying to take care of thyroid getting rid of a lot of endocrine disruptors is important too so anything made from plastic that you put in or on your body or that you use to Drink out of anything like that can interfere with the thyroid, but for sure adequate iodine and selenium have got to be addressed So stress in the HPA axis so HPA stands for The hypothalamic pituitary adrenal axis so this is kind of how our body is handling stress in Kind of a nutshell. This is the most basic way to say it, but what I'm seeing A lot is as I said the kind of mental health and gut health Kind of populations overlapping so much So I kind of have that in the italics there what I'm seeing a lot is what I refer to as kind of a triad between Trauma irritable bowel syndrome and fibromyalgia and a lot of that has to do with What happens when our? Sympathetic nervous system is activated especially from a trauma so that can be an acute event or it can be kind of long-term chronic stress from a job we hate or a relationship that is Not going well or kind of a generational type trauma Poverty all of these kinds of things because either of either Acute or chronic stressors impair digestion because they cause damage to the microbiome The increased inflammation by releasing inflammatory cytokines we get some immune activation going and then After a while irritable bowel syndrome can can occur as well as the fibromyalgia Which you know is inflammation other other places in the body causing pain And I see those three diagnoses in one kind of client or patient However, you'd want to refer to them all the time So if they have a trauma history and they come in and maybe they think they're coming in for weight loss or something But I noticed that they have a trauma history or other mental health diagnosis even anxiety or depression Which would be a more chronic stressor I'll ask them about their gut and about their inflammation and pain levels and they're almost always shocked because they Like how did you know that I would have bad gut health? It's because of this because of the chronic inflammation and as I mentioned earlier. That's kind of the enemy of the of the gut So if we're always in sympathetic in our sympathetic nervous system that fight or flight We're not going to be able to you can't be in both. You're not gonna be in both at the same time The parasympathetic is what's conducive to digestion. So that's what we kind of colloquial colloquially call rest and digest so that's where Blood is flowing to the digestive system so it can work optimally And that's our goal if we're in a gut healing to me that the stress piece is in the HPA access piece the Nervous system is just as important as diet in a gut healing Because if we're eating this like beautiful nourishing Kind of diet ancestral diet, but we have chronic stress from emotional stress We're not gonna be able to heal because we're just gonna keep bombarding it with Inflammation we're gonna keep damaging that microbiome and this is you know It keeps making a feedback loop because we know that the gut is where we make so much of our Serotonin and other kind of our feel-good chemicals So if we if we have some sort of a stress or trauma Damages the gut. It's gonna keep that that feedback cycle going. So, you know to start from like the most Small action you can take I would say before you eat try to switch your body from The sympathetic to the parasympathetic even if you're not on a gut healing protocol If you just want to optimize kind of digestion and nutrient absorption a moment a deep breath of gratitude before you eat is really a beneficial because They they've shown that Gratitude kind of switches off anxiety You know to put it kind of generally so that takes us for a moment from from that sympathetic to the parasympathetic We get into rest and digest by just pausing slowing down before a meal Maybe take a little bit of time in nature take a walk after you eat to keep yourself You know out of that activation stage So if you're just Scarfing down your food in front of your computer while you work and then you get right back to work Maybe you're you feel like your gut health is fine But you're certainly not gonna have great digestion absorption of those nutrients So that's like the little thing you could do today and kind of a you know I will use the term ancestral but even like a couple generations ago They would say grace before a meal and you don't have to be religious To follow the science and go oh It's gratitude. They were they were getting into rest and digest. Maybe they didn't know it or even if you currently say grace before meal Maybe it feels like for some other reason, but it actually has a physical kind of manifestation of that gratitude Which is really really cool and I I will just say that if someone comes in with a chronic illness, especially if it's autoimmune or related to the gut Counseling is usually something I recommend. That's outside. You know talking about Trauma and stressors is kind of outside of my scope Although if you're a practitioner, you know that people who come into your office will tell you anything Which is why? Practitioners should probably have their own counselors as well if you're empathetic at all. I For sure if you're a practitioner You got off load that kind of energy somewhere for sure But so a chronic illness especially related to stress in the gut autoimmune at all mental health Practitioner counselor something so that that is that piece is addressed because you're you're not gonna Eat a perfect diet and get out of those the other piece And just avoiding physical stress as much as possible to kind of keeping that blood sugar regular making sure you're getting enough enough sleep enough food enough protein and if you're you know training a lot enough carbs I'm Kind of limiting your physical stressors and then adding in Adaptogenic herbs I'm I told you already I'm I'm a nut about herbs But adaptogenic herbs to help the body kind of come back into balance and handle stress better Ashwagandha is my favorite and you may find one that works better for you, but that's my favorite It's also great for the thyroid So also important in talking about digestion or movement and mechanics I guess I would loosely say that we think of digestion as this kind of like chemical Reaction we think of the microbiome and how the food's broken down is more of a chemistry reaction But mechanics are also involved so if we the abdomen where most of our digestive organs are is is Is a cavity that is I guess Pressure is greatly effect. It's a greatly affected by pressure. Sorry So anything that constricts blood flow in that area is going to make digestion not work as well Blood and lymph are also involved in the digestive process So I see I see esters here and I know that Alignment and posture how we breathe if we hold in our abdomen all day This may be something that just women experience Maybe not but if you're constantly thinking about sucking in your stomach all the time your digestion is going to suffer If you're wearing Spanks, I can't even talk about spanks because they're so bad for you But anything that's going to put pressure on the abdomen or make it so that blood doesn't flow as well Digestion is going to be affected. So Even just how you hold your body if you're sucking in all these kinds of things. So movements really really key So there's the the movement that we can think about with our with kind of with our core with our Abdominal cavity, but as someone else will be talking about later It also exercise and physical activity improves the microbiome. So it has a lot of different a lot of different layers there and for more on how how those pressures and how the alignment and posture Affects the digestion and you should go to Esther's talk later But also Katie Bowman is has a lot of wonderful stuff on that too Because I won't have much time to talk about it but the first step in digestion is chewing and that's all highly mechanical and so Somebody had just talked about this before with chewing more. I think a lot of us Are trying to eat this really great diet a gut healing diet, but we eat really fast and don't chew enough Ayurvedic medicine. That's kind of one of the oldest paradigms for medicine Says you should chew your food about 30 times. Does anybody in here chew their food 30 times? Apparently we're supposed to for the best digestion Because not only do you start to break it down so you can absorb it better We we kind of ask our stomachs and the rest of our digestive tract to do a lot of what our jaw is supposed to do And our teeth are supposed to do so adequate chewing can not only reduce that sensation of fullness and bloating But we absorb the nutrients better as well And I hope we all go to our next meal and think about how many times we chewed because I bet it's not 30 but there's also a chemical piece to this too because the saliva has some thank you has amylase in it which breaks down starch So if it's only in the mouth for a little bit, you're not gonna get that chemical breakdown as well I'm not gonna be able to talk about all this because I only have five minutes left But the the biggest thing I would say from this is when for elimination the posture matters, too I'm sure everybody's seen squatty-potties. They made it famous. They have a target in Walmart. So, you know, it's kind of mainstream now but you adopting a Kind of primal or ancestral posture for elimination is going to be really really important too This can relieve the symptoms of Conception hemorrhoids these things for a lot of people My husband made me one from reclaim wood for Christmas. So that's how I know I was gonna marry him I was like keeper got it and anything that's excessive sitting in that 90 degree posture But I also recommend body work if someone has a lot of inflammation adhesions kind of tightness In the abdomen kind of an abdominal massage is a really traditional technique used in like Central and South America For improving digestive health as well as reproductive health, too There's a lot of other organs in the abdomen, right? And just thinking about the the web of fascia that holds all of our digestive organs in So if there's adhesions tightness misalignment anywhere in there our digestion is going to suffer So just kind of all of this to say we want to zoom out so elimination can help but continue to zoom out and see are we really just living Kind of a modern American life. That's just kind of healthified to make us feel good Or are we really kind of adopting as many ancestral practices as possible? So the last thing I'll talk about which I'll only have a little bit would be the Zeno biome So think we think a lot about What we put in our bodies The microbiome within ourselves, but we're greatly affected that microbiome is greatly affected by the microbiome or the biome I guess I would say of the world around us And so, you know, we're putting in a lot of good food. We're maybe taking a probiotic, but we're never having contact with nature that's got That's kind of got its own Beneficial bacteria and yeast that we need to interact with on a very very regular basis. So eliminating I would say the first big step besides getting out in nature and kind of the contact with soil the contact with natural water Not chlorinated water that is anti microbial getting out actually in nature We, you know, a lot of us have probably heard of taking a soil based Organism for the gut, but if we are actually interacting with the soils what we need to do and then avoiding things that disrupt the microbiome from the outside world so getting rid of antibacterial soaps and gels and wipes and all this stuff that we're supposed told we're supposed to use That's on the school supply list for most schools now because we just want to keep damaging those kids guts and any medications Insides and things like that birth control pills all these things that disrupt the gut. We've got to get rid of them. So adopting adopting a Really kind of holistic view of the gut and saying this the microbiome is not just affected by what food I put in it But that how I interact with the world around me But definitely getting rid of anything that says antibacterial and and getting in contact with nature That's what we've got to do for sure and one of the I guess I didn't mention organic food as part of the antimicrobial because the Pesticides and herbicides that are sprayed on our our foods are really damaging the gut and causing a lot of the food intolerance as we see But nature for sure we've got to get in touch with the soil if we want to get the good microbiome again So I think that's it I talked too fast, but