ATHE_Transcript_Ep 411_Dr. Alan Christianson
JJ Virgin: [00:00:00] Hello, Hello, hello, and welcome to today's podcast I've got a really awesome topic. We're going to talk about metabolic flexibility. This is going to be one of the biggest buzzwords going. We're going to talk about what the heck that is. What is metabolism? How do you know if you've messed yours up and what you need to do to become metabolically flexible?
And I also, my guest today, who's been a guest before and is a long, long time friend super pal has an amazing challenge that can help you start to shift things fast. You know, how big of a fan I am of that, because I want you to start to notice changes quickly, so you'll stick with it. And you'll be able to get all of that at jjvirgin.com/metabolicreset.
And my guest today is Dr. Alan Christianson. Known everywhere as Dr. C he's a naturopathic endocrinologist who focuses on thyroid function, adrenal health and metabolism. And he is my doc. He [00:01:00] has basically rescued my thyroid. That's the best way to say it. And he is the person who I love to send all of my
thyroid people to. He's been in Scottsdale since 1996 and the founding physician behind the integrative health clinic, which is an amazing clinic in Scottsdale, incredible doctors practicing in there. He's also a New York times bestselling author. His books are the adrenal reset diet and the complete idiot's guide to thyroid disease and the new book that you are going to want.
Have and get for your friends too. The metabolism reset diet. This is going to be huge. And I'm sure you've already seen him all over the place. He appears regularly on national media, including the doctors and Dr. Oz and the Today show. And he really is my go-to reference whenever I have questions, because he is absolute
[00:02:00] research fanatic. So I always know that if I have a question, I go over to Dr. C. Now I want to remind you again, JJvirgin.com/metabolicreset. Before we dive in, I want to share this favorite with you.
Alrighty. Welcome back, Dr. Alan Christianson, what took you so long?
Dr. Alan Christianson: I've been just been goofing off and pining off in the distance and waiting to come back, right.
JJ Virgin: Unicycle and climbing up, climbing up the walls. Well, it's a topic that everybody wants to know more about metabolism and how to reset it. And I want to dive in with this one because to me it's all started because you did the ultimate metabolic reset on yourself.
Yeah, right. So let's talk [00:03:00] about that
Dr. Alan Christianson: boy for sure. You know, I got into all this because I saw what a struggle it was when, you know, when you were, didn't like your weight and felt self-conscious and had health symptoms from that. And I saw it was a tough thing and it drove me into medical practice. And then from here, I've learned that this is behind almost all the chronic symptoms and, and all the ongoing disease that people.
JJ Virgin: So metabolism, let's start there before we even get into resetting it. Cause I wonder if people even know what that means.
Dr. Alan Christianson: Yeah. Funny thing they always talk about like speeding it or boosting it and, and that's, that's not so much the case, you know, it's, it's really how your body adjusts to different amounts of fuel.
You know, and we never get exactly what we need on a given day. I did a, did a bike ride this morning and I've eaten some food and I, I can't perfectly match that. I can't plan that. [00:04:00] So all of us have some ability to adjust how our body uses energy based upon our liver. And when it works well, your, your appetite, your energy and your weight, they all just sync up and they all just line up the way you'd want them to, but what's not working well, you can get one of those three in place, but not like a Rubik's cube where you got the one pieces, but the other ones won't come back without goofing something up.
So that's, that's how it plays out. I think most people know. If they just starve, if they can change their weight, but then they're tired. And then they've got this out of control, appetite and cravings.
JJ Virgin: Don't you find that so many people though, it's like kind of a badge of honor and they think they're actually doing something right.
By feeling bad. Like they're like, I'm on a diet. I feel horrible. It must be working.
Dr. Alan Christianson: I think you're right. I think there's some puritanical idea. Like.
JJ Virgin: And so why, why are they feeling so rotten?
Dr. Alan Christianson: Well, so if it worked [00:05:00] well, you know, we've all got just, just a pound of fat, which every one of us has, we could get by, on that for a day or a day and a half, but we can't do it well because our liver is not able to break it down effectively and just give out the energy that we need when we need.
JJ Virgin: So let's talk about, you know, you mentioned if we just had a pound of fat, a lot of us have a lot more pounds of that than that. And, you know, early on, I've always been a heavy weight for my height, but not a heavy fat person, light fat, heavy weight. Right. And. Driven me crazy for years that we use a scale when it, we really need to look at what that weight is made up of and, you know, but we still have people going, like I just went to see the doctor yesterday and got thrown on a scale, like.
Doesn't it really matter what my hundred and 50 pounds is made up of. Not that I weigh 150 pounds. So let's talk about being over [00:06:00] fat. I wish I wish the terminology would be lose fat, not lose weight and being over fat out overweight. What's the difference? Yeah.
Dr. Alan Christianson: A huge, huge difference. We've heard about belly fat and fat is comprised of three things.
We've got the fat around the organs, the belly fat. We've got the fat under the skin. I wonder if I told you this one before, but we're the only mammal that has fat under the skin that doesn't live in the ocean.
JJ Virgin: Wow. That's kinda weird. Like why would that, you always come up with these things every time I talk to you, I come up with something new.
I'm still kind of getting over the dry carbs versus wet carbs, which we'll have to talk about. Why do you, why do you suppose that is? I mean, we're not just so that we could swim. Is this why my dog does not like to swim?
Dr. Alan Christianson: So, so like your dog, if your dog did eat too much, you know, she would have her skin and then her ribs right.
Beneath that. And then all the fat would be beneath the ribs. Right. But no, we can get fat beneath the skin too. And there's a strong theory. [00:07:00] Never that we were like mermaids and mermen that we developed quite a bit of time near the oceans and swimming and, you know, getting a lot of food from the oceans.
So we're adapted in some ways kind of like aquatic mammals are, well, maybe we are mermaids
JJ Virgin: and Merman
Dr. Alan Christianson: possibility. So there's this subcutaneous fat and the belly fat, but there's this new category called? Well, it's not new, but it's new to talk about called Oregon fat. And that's the stuff that is by far the most dangerous.
And what happens is that you use the word over fat, which is really good. People have thought about their weight and we define overweight and obese by skill, weight, and height by body mass index. But like you said, that fails to take into account a lot. And there's many people that might be heavy per their size, but they're perfectly healthy and there's even more people that might have a good weight for their size, but they're, they're the skinny fat, you know, they're, they're under muscled.
JJ Virgin: Right. The [00:08:00] TOFI's, the thin outside fat inside. So how does one figure out if they've got this organ fat?
Dr. Alan Christianson: So this is really cool. I spent a lot of time sorting this out and it bothered me because at first pass, you know, body fat is a hard thing to measure accurately. You know, there's electronic devices, you can hold and there's DEXA machines that scan your body with radiation and there you can't do them every day.
They're expensive. I looked around quite a bit. And I found that one of the simplest things there is, is actually the most accurate and it's just not even hard math. So most of us as adults know our height because it doesn't change a lot. If you haven't measured it for a long time, you might update it because we can lose some height over time.
So, you know, your height convert that to inches. Now, the other number you need is take out a tape measure. Wake up in the morning, empty your bowels, empty your bladder. We're used to tucking our belly in. So for this, you don't take a, take a deep breath in deep breath [00:09:00] out, let it relax and measure right around the belly button.
So all you do is compare your height to your waist's and the formula is drop dead simple. If your waist is more than half of your height, you're in this category of risk. And if it's well below that, you're not.
JJ Virgin: We will put this in the show notes. Cause people's cortisol already started going up. They went, that's still math.
We'll put that in the show notes so that everybody can do this. You know, because we've always talked about waist circumference, waist to hip circumference. So this is great. So waist to height, and I remember this is so funny that you mentioned this. I, when the whole waist circumference thing came out, I go, wait, wait, wait.
I'm. 5 11, 6 feet tall. You can't tell me that what's normal and healthy for me as a waist measurement is going to be the same as a woman, five feet tall. And I remember talking to one of my doc friends who was like, no, that's what the studies. I was like, no, no, think this doesn't make sense. [00:10:00]
Dr. Alan Christianson: I've seen papers, JJ, that have shown that you could compare the predictive value of CTS, coronary artery, CTS, cholesterol levels, all kinds of things.
And you can compare that against just this height to weight ratio and the height, weight ratio is a bigger predictor of total mortality and also cardiovascular mortality.
JJ Virgin: Height to weight or height
Dr. Alan Christianson: to waist height, height to I'm sorry, height to waist. That's what I meant to say. And with the eyes it's easy because our waste is pretty much our waist size for our pants.
It's close to that. So we often have a
JJ Virgin: number of, well, I have to call BS on that one. I got to tell you, cause here's what I think they've done with guys. I know what they've done with women, and I have to tell
Dr. Alan Christianson: you,
JJ Virgin: I used to wear a size 10, 12, in pants. And now I wear a size four. Oh my goodness. All right.
Now I come on. Right? So I know with men, because when I used to do one-on-one clients, I had a lot of male clients and I'd come in and go. My [00:11:00] waist is 32. Well, I think the thing is too, is they would have, their waist might have been 32 but the thing hanging over the waist was not 30
Dr. Alan Christianson: medical. The medical term is Dunlap disease. I don't know if you've heard that. No, it's more so it's more so something that happens to men, men later in life, and it's kind of tragic. It's where your belly Dunlaps over your belt.
JJ Virgin: Yeah. So whatever you can get your belt to as tight as possible, that's not your waist. It's the thing hanging over it. That's your waist. All right. So. Let's talk now about, and I I'm really excited about this whole idea of metabolic flexibility. I think that this is going to become one of the big new buzzwords out there.
So explain what this concept means. Yeah.
Dr. Alan Christianson: So every single person your body has to make. With how much energy you need and how much energy you've got and that's your [00:12:00] liver adjusting it. And when you've got a flexible metabolism, if you have more food than you need, you don't have to go up four or five pounds.
And then if you've got a little less food than you need, you feel fine. You're not craving and you're not full of brain fog. You're still functioning. Well. When those things don't work when you lower your food and you feel awful. Now, of course anyone, if they starve, they're not going to feel well and anyone, if they overdo it, they'll eventually gain.
But when you've got metabolic flexibility, you've got reasonable latitude to where your food needs. Don't have to be perfect for a given day and your body sorts it out. Your body just takes care of that. And I think if nothing else, most of us have some time in our lives. Maybe when we're kids, even to where, you know, we played, we wanted to and ate what we were hungry for and it all worked out.
But somewhere along the way that got lost in the messages, that's not healthy. That means something is wrong.
JJ Virgin: I think where it got lost, I'm going to throw WeightWatchers under the bus. But because I remember going on, you know, [00:13:00] I've tried every single diet known to man here and remember trying a diet, a similar type of thing of a weight Watchers, where you count your points, what you're gonna eat, and it completely disconnects you from.
How much do I need, am I really hungry? It's like, Nope, I have to it's 10:00 AM. And I have to get my, like, whatever points of this, you know? So I think that a lot of these diets where they tell you what to eat, when have really disconnected us from, you know, what do we need, how do we feel? You know, and
Dr. Alan Christianson: the other, the other part about it, I think, has really been harmful for people is the expectation that you've got to live your life on a diet.
And that, you know, your, your habits should achieve your, your day-to-day maintenance habits should make you lose weight and they should not. You've gotta do some weird stuff to really change your body size. And you do that for a while. You reach a goal, and then you do a whole different way of life to maintain that.
And the
JJ Virgin: study shows this, you know, the studies show that like, what you do to lose weight is different than what you do to [00:14:00] maintain your weight. But that stuff it's like one of those I had a buddy used to call them the studies that get ignored. It was like, it's the study to get ignored. I think the big challenge is there's really two concepts when we use one word for them.
And that is diet because we should have diets that really indicate a thing. You go on to learn something, change something, you know, for the desired outcome. The way we eat, which should be another word. And they're two very different things to get convoluted. So let's talk metabolism, reset diet, which I am so glad that you wrote, like walk us through, what exactly is it?
Dr. Alan Christianson: Well, the whole idea is how do you, how do you go about making that transformation? You know, how do you go from having a poor metabolism that doesn't give you any leeway? To where extra
JJ Virgin: food is wasting. So define a poor metabolism. Someone has knows they have a, and my buddy, Dr. Diana Schwartzman used to call it.
How I first really got into this idea was that, you know, people have to, people have damaged their metabolism and you don't [00:15:00] lose weight to get healthy. You actually get healthy to lose weight. You have to reset that metabolism. So I love that this is coming out. I'm like big fan of this. So. How do we know if we've got, you know, our metabolism isn't working
Dr. Alan Christianson: well, you know, it's when, when you've got to watch and micromanage your food intake and the day that you don't, your weight shoots up many pounds or all of a sudden the clothes don't fit.
And on the other side, when you do lower your food intake, you feel miserable, you're exhausted, you're craving your, your brain shutting down and you can't function when, when your metabolism works. Your body should have a safe place to store the extra food and a safe way to get that out when you need it again.
JJ Virgin: Okay. So those people that, you know, miss a meal and an hour later are losing their mind or have to eat every couple hours or literally, cause you hear about this, like go out to dinner and their weight goes up a couple pounds the next morning. These can all be signs of this. And [00:16:00] so who, who would this be perfect for?
Like who should be going on this program? Cuz I know you have a free challenge, which we love free challenges. So I know you have a free seven day challenge. We're going to be able to put everybody on who should be doing
this,
Dr. Alan Christianson: the person who eats healthy and their weight doesn't respond, you know, quite simple, they eat good foods, but nothing seems to really budge for them.
JJ Virgin: And let's talk about a lot of the different things going on right now. I mean, Between intermittent fasting, ketogenic diet clerk description. We're going to go one by one, because I want to understand how this is different from say someone just going on a diet, lowering their, yeah.
Dr. Alan Christianson: So the pitfall is that, and this is what we talk about.
Waste loss as the real goal, over weight loss, you know, any way you lower your food intake, you can temporarily lose weight, but the trick is either you're going to rebound. You're going to lose a whole lot of muscle mass or both. It's just not going to last, not. So that that's the big distinction.
JJ Virgin: And what about [00:17:00] fasting and intermittent fasting,
Dr. Alan Christianson: fasting, and intermittent fasting.
You know, I've done a lot of, a lot of research on these and followed all the literature. And this is, this is tricky. There's a lot of there's many ways in which people could do something that kind of works, but not for the reason that they thought. So they've done. They've done almost all the studies on intermittent fasting have been on weight loss.
Or changes in metabolic syndrome, markers, things like blood sugar, blood cholesterol, triglycerides. And what they show is that if people do intermittent fasting, they can improve. In those ways they can lose weight, they can get better blood sugar or whatnot, but then when they see, okay, what if the same people ate the same food, but didn't choose when to time the food.
And it always turns out they get the same results. So if someone eats less food via intermittent fasting, say their food goes down 25%, they get the exact same benefits they would get if they ate at any time. And their food went down by 25%. So it
JJ Virgin: [00:18:00] was okay. So it wasn't the intermittent fasting. It was the food shift.
You know, what was interesting? I went on David. I was on the today show with David chin Chenko who wrote eat this, not that right. And they had both of us on I'd just written. I think it was for the sugar impact diet. So it's me and him. And he was doing the eight, whatever. The eight 16 has his whole thing.
Now you could eat whatever you wanted for eight hours. And I thought, boy, you just blown your whole brand and platform because it was. It's like, eat this. Not that no, you can eat this just don't eat it then. I was like, dude, like just logically, this doesn't make sense. We'd love it to make sense, but come on, come on.
So you don't think there's anything to, let's say that you are because what you're doing is effectively when you do intermittent fasting, kicking out a meal. Yeah.
Dr. Alan Christianson: So. If you do that, but the loophole is [00:19:00] you could eat more during that window than you would have otherwise. And I mean,
JJ Virgin: that's what they, that's what they pledged during that time.
As you know, you can eat as much as you want or whatever you want. I think it's shifted from that, but it just seems to me though, that if you are eating with a little bigger windows, I've read the windows about the 12 hours and the 14 hours that you're also giving yourself time for your insulin to come down.
To, you know, it's for that too. I mean, wouldn't that make an impact?
Dr. Alan Christianson: Well, not really. So insulin's pretty fascinating. It's something that it shifts. Carbohydrate to store fat only when there's too much fuel in the body. And this is something I'm excited about with this book too, is I'm talking about the concept of, of fuel, you know, protein, protein is different from other calorie sources, but when it also carbs fats, ketones, they've all got some unique properties, good, bad, sometimes useful that are all distinct from one another.
But when we get down to how they serve as energy, they're all burned to the [00:20:00] exact same thing called . So once you're down to your liver and energy balance are all the same. And if you've got too much energy, your body creates insulin resistance and it doesn't matter where that energy comes from.
JJ Virgin: Yeah. I think that's important.
Cause I think for some reason, people are always looking for the free food. Yeah. There is no free food. You know, it's going to be harder for you to do the damage on say broccoli and spinach as it is on, you know, cookies, but come on. So what about ketogenic dieting then? Because you just said ketones.
So I have to move to that.
Dr. Alan Christianson: Yeah. So ketones. There may be some role that happens in terms of ketones, diminishing appetite, and any way that you lower your fuel intake below your body's threshold. You may make small amounts of ketones. And we don't know if the ketones actually lower the appetite or if they're just there.
Well, other things are going on that lower it, but that may be useful effect, but that's completely different than ketogenic. So ketogenic, this is so bizarre, but you're, you're in a ketogenic state when your [00:21:00] body is unable to burn. It's not when you're burning fat. Well, it's when you can no longer burn fat.
That's when you're in a ketogenic state and what's happening is all this stuff you can't burn just stays in circulation in the form of ketones. So high levels of ketones are ultimately no different than high levels of blood sugar, or high levels of blood triglyceride. They're just another kind of fuel that your body has nothing to do.
JJ Virgin: So where has this whole urban legend? Cause I know I forwarded you something. I was like we gotta get this, you know, we gotta, we gotta do something about these things where it said, you know, you must be in ketosis to burn fat. I'm like, oh my gosh, this is, this is what confuses the population. Where is this coming from?
Well,
Dr. Alan Christianson: I guess it's from having just a real superficial understanding of biochemistry and then speculating from that. If people and Atkins first started this idea, as far as arguing that you had to be in ketosis to be burning fat effectively. And yeah, it's, it's really the [00:22:00] exact opposite of how it works in the body.
So there's a process. I don't want to go get too geeky here, but there's a process called beta oxidation and that's when you're burning, stored fat for fuel. And you can only do that when you've got some stored glucose in the form of glycogen. So once you run out of all of your glycogen, you can't run beta oxidation anymore, and now all that stuff you can't burn becomes ketones.
So it's the exact opposite of burning fat effectively.
JJ Virgin: So let's, let's go back over to your, your new metabolism reset diet. I know you've been working on this for a while. We've been talking about this for gosh, what over a year now I'm very excited about it and been working with, with running people through the program.
Just walk us through, like how quickly can someone. Shift themselves into healing, their metabolism and becoming metabolically flexible.
Dr. Alan Christianson: You know, this is the part, this is the part that just lights me up because the human body is so resilient given the right circumstances and the story centers [00:23:00] on our livers.
And when we talk about how resilient the body is the liver's like star of the show, you know, in theory, you could lose 80% of it and it would just grow right back again. So in the first seven days, we can clear out all the trapped fat between the liver cells that are blocking the body from being able to use fat for fuel effectively.
So that happens that fast. And that's what happens to people in that free challenge. They gain that property back.
JJ Virgin: Awesome. So for everybody listening, I keep talking about this free challenge. You'll be able to grab that and all the show notes, and we'll do put that little waist to height, height to waist ratio in there too.
And you can get that at JJvirgin.com/metabolicreset. And this is all because Alan has Dr. C has an amazing book. He's been working on, this to me really is the like pinnacle of what you've been working on now for years and years and years, you know, with the adrenal reset and. [00:24:00] All your thyroid work and your thyroid books, it's like this, like brings it all together and gives people a way to start to shift things quickly.
So you'll start to feel better fast, which I love. So you're going to want to grab that at jjvirgin.com/metabolicreset. And Dr. C I. So much for coming back on the show. Again, I'm always love listening to you and I always learn something new. And before we go, I just would love you to share with everybody.
Cause I kind of mentioned it dropped it, but didn't say what it was. And I remember you were in the kitchen at my house. And you said something about dry carbs versus wet carbs. And it has literally changed my life. So I want everyone to have this, this idea because it is a game changing
Dr. Alan Christianson: idea. You know, it's a simple thing.
And when you do have struggles with appetite, it seems that some foods can be bigger drivers than others. And many have mistakenly thought that all carbs are the enemy. It's often more about the carbs that are crunchy, like the dry ones. So think about, [00:25:00] think about like pretzels and think about oatmeal.
So wet carbs would be like oatmeal or rice or beans, you know, when's the last time that you snuck down to the refrigerator at night and, or stuck down to the pantry and like polished off two, three cans of Pinto beans,
but the crunchy thing. The cereal, the crackers, the cookies, even like rice cakes for some people that they're, they can be completely different. So yeah. Easy way to distinguish those as the wet ones in the dry.
JJ Virgin: I loved that because yes, Tim and I have have sat on the counter and realized we just ate a bag of healthy bean chips.
I was like, you're right. I will not sit down with a can of beans ever once, never once got, God I really pigged out on those beans tonight. And I think if you really did pick out on those beans like that, you never do anyway. All right. I want to remind everybody again, [00:26:00] JJvirgin.com/metabolicreset.
And I thank you so much for being with me today, Dr. C it's always awesome. And be sure to stick with me because after the break I'm going to be answering a listener's question.
Welcome back. This is the time where I answer a listener's question. Now you guys jump on Instagram, JJ.Virgin and Facebook, JJ, Virgin official come and join me on my lives. And I just dig being on them and chatting with you and seeing all the different questions. It's really how we decide what podcasts do a blog post to do what recipes to provide.
So let us help you. And tell me what, tell me what you got going on, jump on over and chat. And of course you can always DM me on Instagram and you can always comment on the posts on [00:27:00] Facebook. We're also building up our YouTube channel and doing a lot of how tos over there too. So again, I'm putting this together based on what you guys are talking about.
And I was doing an Instagram live the other day and Marsha. Puts in the puts in the little chat line. I am so confused. Like where do I start? Do I need to exercise, sleep right. Eat more vegetables. What I like don't know what to do. I'm overwhelmed. So I think this came up a little bit today, but here's my philosophy on all of this is I love this book by Gary Keller called the one thing.
The reality is when you start and this always seems to happen at the beginning of the year. I'm going to eat healthy. I'm going to eat more vegetables. I'm gonna drink more water. I'm gonna go to bed earlier. I'm going to start exercising. I'm going to do yoga. I'm going to work on tapping to help with my stress. I'll start meditating.
You know, all of those things, not one of those things, [00:28:00] all those things. And what happens when you do that, you totally set yourself up for failing. So what I want you to do. Is choose one thing you heard Dr. C today. So maybe that one thing is joining his seven day challenge to help get the fat cleared out of your liver.
So whatever it is, maybe it's that maybe it's just like, I'm gonna just make sure that I start increasing my non starchy vegetables to five to 10 servings a day. I'm gonna get 64 or more ounces of water in a day. One. Nail that one thing it could take you three days. It could take you three weeks when you got that thing.
Nailed go to the next thing, become habits. We are what our habits are. Our habits dictate. Our hormones our hormones, dictate everything. They dictate our metabolism. So the first thing starts with great habits, creating those great habits. All right. Okay, there you go. Marsha, pick one thing, no overwhelm here on my watch.
There's enough stuff going on to get us overwhelmed enough. [00:29:00] All right. Gratitude. So gratitude is one of those little hacks that can change everything. If you're feeling stressed out. Just think about what you're grateful for. Boom! Changes things. So I am grateful for my fabulous humans who comment on my podcasts and here's why, so there's a couple of different reasons.
Number one. I'm over here and I'm recording these podcasts and it's like, is anyone over here with me? You know, sometimes you feel all alone, all alone behind a microphone. And again, I want to do podcasts that serve you. That's the whole point of it. So when people share and subscribe and then comment, it's everything, my team reads them.
I read them. It is everything and I read every single one of these. So I want to do a shout out to true at eat, live and play from Canada who said love five stars by the way, winning without willpower. [00:30:00] Love the episode with Ben party Hardy about willpower, by the way, Ben Hardy wrote willpower. Doesn't.
I think that's the name of the book. He's super cool guy, adore him anyway. After losing 30 pounds, five years ago, I learned that relying on willpower was the surest way to fail at weight loss. This is why I wrote a book about focusing on building healthy habits instead of relying on willpower, because I want to help.
end the struggle for others to hear Ben's insight on the research behind willpower was fascinating. Bravo for another great episode, JJ, keep it coming by the way, Ben, who's a buddy of mine. That was his whole doctoral thesis. Was around willpower and Whirlpool willpower doesn't work. So that is a super cool, I just got to do this one too, cause it's like, love this pod from Gretta gangster from Norway.
And she said, five stars. This is the best podcast ever. Thank you Gretta. And she says, love you, JJ, and love all the guests. I'm a nutritionist and still learn a lot. [00:31:00] Awesome. Thank you guys. I'd love to shout your name out. Hint, hint, hint. And what I need to do that is a review. So leave a review, go to JJvirgin.com.
Jump on my website. You will find my little iTunes symbol there, grab the podcast and you'll be able to give a review and. Subscribe, so you don't miss it and I will see you next week. Make it a great one. Bye .