The Real Science Behind Leaky Gut (It's Not Fake) | #BILFPOD with kiran krishnan

0:00So you mean to tell me that if I really control the gut health and utilize fiber that I'll look young forever? Is that what you're trying to do? Absolutely, not only will you look young, you'll feel young and they did MRI scans and they found that 90% of people had joint disease actively working in their system. Wow. 90% of people have degenerative joint disease. Yeah. It means that cartilage is shrinking. For every 10 grams of fiber that you add to your daily diet, you can reduce your risk of dying from any disease by 10%. And that's all the way up to about 40%. Doctors are still fantastic. They're saving lives every day. But you have much more control over your health than your doctor does. I would estimate that at least 80% of adults have some degree of leaking us in their gut. Welcome back to the BuildPod where authenticity trumps authority. Here on the BuildPod we love to highlight women in the boardroom to movie stars, to scientists. And today's guest is a mat. No, he's not a mad scientist. He is a scientist that really has perfected the study of gut health.

1:01And I really don't think we understand how important the gut health is and how it dominates and regulates our entire body. So welcome to the show, Karan. I'm super excited to have you. Thank you so much for having me. I'm a huge nerd and I love any opportunity to talk about all the nerdy things that are going on in my head. I don't think you are. I don't think it is nerdy. I think that we don't realize how much. I mean, I just know about gut health only because I'm super vain and no, and I don't want to age. But, you know, it is something that I would say is probably a newer term. It's something and you can correct me if I'm wrong. It got health. I think we've focused so hard on the disease rather than what is causing the disease. So I'm excited to dig in and talk about gut health and how the gut affects everything in the body. Yeah. And that what you just mentioned is something called root cause medicine. Right. That's like the next evolution in medical care. It's not just putting band-aids on symptoms or chasing symptoms around. It's finding the true driver of it and the crazy thing about it.

2:04When you look at most chronic conditions, simple things from anxiety, depression, skin issues to much more complicated conditions. So many of them originate from dysfunctions in the gut. That is insane. That's so crazy. So how does one get involved with gut health studies? Yeah. So I'm a microbiologist by training. And what's amazing about the gut is it houses something called a microbiome. The microbiome is the totality of microbes and all their genetic elements that live within our digestive track. It's the largest treasure trove of genetics and cells that run virtually every system in our body. Right. And as a microbiologist, that's a very comfortable area for me to dive into and understand what that ecosystem looks like. And then how it affects the human system. So for me, I got into it about 22 years ago when the study of the microbiome was just kicking off. Like we didn't even know that we had all these microbes in our gut. No, I don't think it's one.

3:05No, nobody was tired. It was like the same thing like skin care and all this other care. Nobody was talking about that. Nobody was talking about it. They didn't. So they had no, and let me give you some figures that actually will kind of enlighten the importance here. Right. So there's something called the human genome project. You may remember it. It might be too young to remember it. But the whole idea was that we're going to sequence the entire human genome. We're going to find a gene for everything that happens in our body. Right. So every disease is going to have a gene like heart disease and Alzheimer's and all that's going to have a gene. The sequence the entire human genome and what they found was about 22,000 functional genes. Right. Now that sounds like a lot, but just keep in mind that a cockroach has about 22,000 functional genes. An earthworm has almost 30,000. That's crazy. Right. Yeah. So genetically, we're not much more sophisticated than a cockroach or an earthworm is. That's disturbing. Which is crazy. Right. Yeah. A little disturbing. But then how are we like this? How are we so sophisticated and all that?

4:05Then as it turns out, we've got over two and a half million microbial genes in our digestive track alone. Right. And so we utilize some of those genes for functionality. So that in itself starts to show you how important the gut is for our functionality. Yeah. The gut is, I mean, you were talking about it earlier that it kind of coincides with anxiety or the different things that go wrong. So do you think that right now gut health is a controversial topic in medicine? It can be. Yes. And part of that is because conventional medicine hasn't yet caught up to the research on the microbiome, which is the microbes in the gut and their impact on health issues. Right. So for example, if you go to a gastroenterologist and you've got a GI issue, you've got IBS, for example, you've got loose bows or irregular bows or something, they're not considering what the microbiome of that massive ecosystem in your gut is doing.

5:09To cause the problem, right? They're just going to look at, they might do a scope, they might do some exesions, they might cut some stuff out, or they might use some harsh medications to try to slow things on improve things, but they're not looking at what the root cause drivers of it. Same thing with almost any other practice or joint health, you might go to a joint doctor, you might go to a rheumatologist, you might have rheumatoid arthritis and knee pain, but they're not considering what's happening in the gut. Primarily because it hasn't made its way into the conventional medicine training. I mean, it makes total sense because one thing I do suffers from anxiety and as soon as the anxiety kicks in, guess what happens? My stomach hurts. Yep. Every single time. Yeah. So I think I've had it my entire life because I even remember as a kid going to school and my stomach would hurt so bad, but it was from the anxiousness of whatever was going on in my life. It is. It is funny and I'm assuming that if you have rheumatoid arthritis and you get your gut health under control, whether you're losing weight or eating better, I'm because people talk about this all the time, their diet, all of a sudden triggers their their health and they become healthy.

6:13Yeah, absolutely. And this is why you look at all of these studies on lifestyle and diet changes, right? The most profound diet change you can make to improve your overall health and life is adding fiber. Yes. Into your system, right? So for example, this studies on millions of people and these are large scale studies over years. What they found was that for every 10 grams of fiber that you add to your daily diet, you can reduce your your risk of dying from any disease by 10% and that's all the way up to about 40% which means imagine that you could reduce your risk of dying from any disease and aging in an accelerated manner by just adding 40 grams of fiber to your daily diet. You'll reduce that risk by 40%. So when you say fiber, are you talking about like the fiber that comes in the powder form that you're adding or can you have it in the physical form as far as like certain things that contain fiber and food. I always recommend to do both, right? The good part about the powder, the supplements is that you can be very measured about it, right?

7:15So you know for sure you're getting X amount if you supplement every day. So I'll tell you what my strategy is, right? So I try to get 40 to 50 grams minimum of fiber per day. Okay. Now nobody should start there if they haven't been using fiber, right? If you're the standard American gets about eight to ten times. You'll be in the bathroom. You'll be bloated. You'll be angry, right? So what you want to do is do an incremental increase, four to five grams every day for a few weeks and get yourself up to 45, 50 grams of fiber per day. So the way I do it is I make sure to supplement at least half of my fiber needs, right? That way I know for sure I'm getting 20 grams or so from the powders that you can get the psyllium, has the inulin, the, you know, partially hydrolyzed go ar gum. There's lots of different fiber products out there now. And then the other half I get from food and foods are like resistance, arches are like sweet potatoes and cucumbers and roots and tubers nuts and seeds. And of course every kind of fruit and vegetable has fiber in it.

8:18Yeah. So yeah, so every meal you want to have somewhere around ten grams of fiber per meal. Yeah, that may, I mean that definitely makes sense. And if you can add, you know, 40% to your life, that's a, I think that's a win. And you were talking about anti aging too. So and this is like a big topic because anyone that knows me knows I don't want to age. So you mean to tell me that if I really control the gut health, then and fire and utilize fiber that I'll look young forever. Is that what you're trying to do? Absolutely. Not only will you look young, you'll feel young and you'll function younger. Yeah. Right. And here's what's happening under in under the skin and in the in the in like the cellular level. Right. So the biggest driver of aging, and this has been validated over 60 years of studies. The biggest driver of aging is inflammation. Right. And in fact, it's returned in flammaging. You may have heard that term before because it's aging that's driven by inflammation. What makes sense? Yeah. Yeah. And we're talking about chronic inflammation.

9:19Right. So your inflammatory system is elevated and on all the time. And people with gut health have some of the most inflamed systems because the gut becomes one of the most potent sources of systemic inflammation. Right. So we want to control that now what happens when you have increased inflammation for a prolonged amount of time. There are lots of cells in your body that are designed to rebuild systems. Right. So when you damage something, they rebuild it. Right. And then they maintain youthfulness. They maintain functionality. When those cells are exposed to high levels of inflammation, they stop rebuilding things and they actually break things down. Wow. Your joints are a perfect example of that. Right. So there was a study done called the Framingham Joint Study where they looked at 50 plus year old people. And they looked at everyone's joints and they did MRI scans and they found that 90% of people had joint disease actively working in the body. And they were working in their system. Right.

10:20In one or more joints that 90% of people have degenerative joint disease. Yeah. Means that cartilage is shrinking. Yeah. And so when you get in there and you go, well, why is it that 90% of adults? Right. Basically have degenerative joint disease. A lot of it is driven by the significant amount of inflammation that people have. And those cells that normally rebuild and repair your cartilage that would do it when you're younger. For you, stop rebuilding and repairing and instead break down the cartilage. Right. That happens on your skin, that happens in your heart, it happens in your muscles and everything. No, it makes sense because if you like you were saying 22 years ago, I mean, I remember growing up on like, remember there was like salami, we were eating like packaged foods. Nobody really knew. That's what lunchables had just come out and nobody was really, and I remember my mom like in my house, everything was no fat, low fat, everything. Yeah. There was like, and we were eating Nutri Sweet, which was like not a later years later we found out. And it's just like the worst thing you can give your kids. But I mean, it makes total sense of what you're saying that it all kind of goes hand in hand.

11:21But I heard this phenomenon that you use it is the leaky gut phenomenon. Yeah. And I know that some people are, because it's a controversial term that you're using, what do you have to say when it comes to it? Is it like a trendy term, or is this more of like, is this a real term? Yeah. It's funny because the term itself becomes a little bit controversial, right? Because it sounds a little silly, leaky gut. The thing is, the scientific term for it is actually metabolic endotoxemia. Oh. It doesn't roll off the tongue as well as leaky gut, right? No, that doesn't fit that much better. Exactly. And so metabolic endotoxemia as a scientific, as a biological process, is absolutely non-controversial. I mean, it's been published by the NIH, just thousands of studies on it. I wrote a chapter in a medical reference book about it, right? So it's a very clear thing that happens to the vast majority of us at some point. The leaky gut is just a term that people say, oh, that sounds too goofy.

12:21But it's absolutely true. Not only is it true, it's the biggest driver of chronic disease in the modern world today. And that's been shown in a number of studies and write-ups on all of the research around this topic. In 2015, there was a publication in frontiers of immunology, which is a well-respected journal. And they basically showed that leakyness in the gut, which means that your gut is leaking in toxins and food particles and microbes that it shouldn't be leaking in, right? So that's going from the lining of your gut into your circulation and through the liver. When that happens, that is causing so much chronic low-grade inflammation in the body that it sets up the risk for the vast majority of chronic conditions. Interesting. Yeah. So leaky gut is a real thing and it's a biggest driver of chronic condition. So what would you say would be a food? I'm assuming a food or probably alcohol too. What would cause gut issues or leaky gut?

13:22So it'll often start with your diversity and your gut microbiome. So your gut microbiome has this super complex ecosystem, right? There's thousands of microbes in there. It's the role of the microbes that maintain the barrier of your gut lining. So for your gut to not be leaky, you need a high diversity of microbes within your gut. When that diversity comes down, your gut starts to become leaky because the microbes aren't there to monitor things, right? So anything that brings the diversity of the microbes down will start to cause leakyness. So some of the most common things are overuse of antibiotics. Right? Antibiotics are great. They'll save lives, but they are overused. Yeah. And then they overuse them in food supply as well, right? All our cattle and poultry and all our inundated with antibiotics, right? So we're getting exposure to them. All the pesticides and herbicides and all that are used on foods. Those are all strong antimicrobials and they kill off bacteria, including good bacteria. Yeah. Then processed foods, highly processed foods, have things in them like, you know, anti-microbials and preservatives.

14:27Those things all kill off microbes in the gut, lack of fiber, right? The microbes in our gut really need fiber to thrive. That's what they digest. And then things like stress and anxiety also create dysfunction in the gut. Lower diversity make you got more leaky. Yeah. And as a result of your gut becoming more leaky, it makes you more susceptible to stress. So it becomes this continuous cycle, right? So those are the most common things. And this is the fact that we're not conscious at all about feeding this ecosystem. Right? We both have kids and we would never think to not feed our kids. Right? We are their guardian. We're responsible for them. What I want to do is get people to start thinking about this guardianship of this amazing ecosystem that lives within us that allows us to function the way we are. So we have to put food in there. I mean, that's so interesting. I mean, I try to buy organic because I know I'm not necessarily because I'm got conscious as much as I should be.

15:31But it's because of the pesticides and all the hormones. Yeah. When you see the chickens, but it goes back to the 22 years ago, we're eating luncheables. So now I try to really regulate it. But I personally take a probiotics. Yeah. Would you recommend taking a probiotic as well? I do. But not all probiotics are created equal, right? So in fact, the best probiotics are a sport-based probiotic. I bet you. Yogurt will have some ferments. They don't really have probiotics. So there's a category of probiotics that are called sport-based probiotics. A good example of that is a protocol just thrive. Okay. Just thrive probiotic. There's research on that probiotic on stopping leaky gut, right? So publish research. So to me, that is one of the most foundational things we all need to do because I would estimate that at least 80% of adults have some degree of leaky nuts in their gut. I would agree, especially people are age because we just didn't know years ago. We didn't know. And our parents are feeding us all kinds of stuff. Totally.

16:31Back in the day. And our parents didn't know. So I would assume, but I think this generation is a lot more conscious. They're skin conscious. They're gut, you know, they're gut conscious. I know a lot of them are going like alcohol-free, which I'm sure definitely helps with the gut because when you drink, which unfortunately I do drink from time to time, you feel it in your gut the next day. Yeah. That's always that feeling. And my goal for this, right? Because I love to have a cocktail or two from time to time. Yeah. My goal, and people always ask me what my health goal is. My health goal is to build resilience, right? Because the goal should be that you that you don't need to be perfect in your choices in order to be healthy. You need to have a degree of resilience, right? Like I have an 80-20 rule. Yeah. Where I want to make 20% bad decisions and still be fine. Love it. Yeah. Because there's a lot of living that happens in that 20%. First, first, absolutely. And then what else are we here for, right? So I don't want to be uber strict. I don't want to have to do 17 different things every day and rituals and all that. I want to be able to live.

17:31So when you build resilience in your gut, you can actually do that. You can have 80-20. You might even be able to do 73rd day. Real cheat day. Totally. And be perfectly fine. She does. She does. She does. She does. Yeah, exactly. Like you don't have to be perfect all the time. You can have gluten from time to time. You can have alcohol. You can just sit in bed all day long. If you feel like it one day, you know, you're you can be resilient. And that's really the goal. Why do you think that we don't talk enough about gut health? Why do you think this is something that's been kind of like not at the front surface, but maybe at like the back? Yeah. I think that's a great question. And I think the primary reason is because most people still think of gut health as digestive issues. Bloating, cramping, you know, like, oh, there's foods I don't tolerate. Oh, when I eat certain things, I get bloated or I'm irregular. I have loose stool. They think of gut health just within that element, right? So and then and then the crazy thing about it is most people learn to live with those dysfunctions, right?

18:31Most people will have some degree of gut dysfunction that they feel as digestive issues. And but they learn to live with it. And they go, oh, I'm totally fine as long as I don't eat these nine things because these things will make me bloat or this will make, you know, and then they're like, I just avoid those. Yeah. Or they accept some degree of irregularity in their bowel movements. What they're forgetting is that those things are signs and symptoms of a dysfunction in your gut that then can impact everything else. It impacts your brain, your mood, your skin, your joints, your muscles, everything. Yeah. Right? So why we don't talk enough about gut health is because we don't make enough connection between how your gut functions and then the rest of your body, right? That bridge needs to be made. Would it be fair to say that you think that the drug administration might have something to do with it because, you know, it's a lot easier to diagnose someone with a disease, pump them up with pills than really address the underlying issue and change the diets.

19:34Yeah. Absolutely. The hardest thing for any medical professional to do is improve patient's lifestyle, right? Yes. And lifestyle has the biggest impact on your health. It's so much easier to put a label on a condition and then write a script, right? And in fact, given the volume and the lack of time that doctors have with patients and all that, that's just what the medical system has become. Yeah. It's become a, you walk in, I feel this, I have this, let me do a test. This is your label now. You have this autoimmune condition, you have this skin condition. And then here's a pill, here's a cream, here's a drug, and you go off, right? The question is almost never asked us to, why do you have that? Yeah. And where is it coming from, right? And then what do you need to do to stop those things? Right. The beauty of this, the beauty of all the microbiome and the gut research that exists that even I've done is that the vast majority of conditions have some origin in the gut. And if you start building resilience and diversity in your gut, you can protect yourself from the vast majority of those issues.

20:39Right. So each of us have so much more power in our hands than we think to control our health outcomes. Right. It's been the longest time like in our parents' generation and the way we grew up, you leaned on your doctors for your health, right? I have a brain. The white coats, yeah, that's it, right? If your doctor said so, you do it and, you know, if you don't feel right, you go to your doctor and you've kind of followed their thing. Doctors are still fantastic, they're saving lives every day. I don't want to sound like I'm disparaging them, but you have much more control over your health than your doctor. Yeah, I agree. You have to be your own advocate. Yeah. And you were talking about earlier, you were saying genetics or genes. So do you think like, so my dad died of a heart of heart disease at 38? Do you think that you can, I don't know if you can prevent, I don't know that much about genetics and how that works. But by taking care of your gut, I'm assuming because I'm a lot more health conscious that that genetic or that probability, which is low, I took a test, but if there was a higher probability, could you kind of reverse that by taking care of your gut?

21:42Yeah. So in virtually every disease, including heart disease, if you took care of your gut and you took steps within the lifestyle to reduce your risk, because heart disease is a multifactorial issue, right? So there is the LDL cholesterol or APOB, right, which is more specific. But then there's a lot of other drivers, hypertension, stress, fiber intake, all of those things, right? So you absolutely can reduce your risk for conditions, even if you have a genetic susceptibility to it, in order to, by focusing on your gut health and your lifestyle. Virtually everything that we know to be good for you in lifestyle changes, right? So exercise, sleep, getting outdoors, being close with other people, relationships and all that, right? All of those things actually improve gut health, which is how they translate to biological benefits, right? So exercise, for example, it's great to maintain muscle strength, it's great to build strength and maintain flexibility.

22:48But one of the things that exercise does, especially resistance training, is it releases these set of chemicals called myocyne, and that actually is a profound effect on your gut. And so one of the most profound things you can do for your gut is actually lift weights, right? And so lifting weights is known to be great for you overall, but one of the ways in which it's benefiting you is by improving the gut. Now do you work out? I do, yes, yeah. I have to. For me, it does a couple of different things. Number one, it's a great stress relief. Abs 100%. That's the number one reason I work out. It is. If the gym is just like, I need that time. It's amazing. And there's biological reasons for that, right? So when you go through stress, your body goes into something called fight-of-flight. Which means that everything inside your body is gearing you up to physically run or fight something, right? Now if you sit down and you're just in fight-of-flight mode, it's just going to get worse and worse.

23:51Just whirling. That's all that's happening. You just whirling. That's all that's going on. Yeah. And so if you go to the gym and you start lifting heavy things and you're moving, your brain goes, ah, okay, they are fighting or flying or running away from something, I can turn the signal down now, right? Because now your brain goes, okay, they did it. They did the fight or flight. Yeah. We can calm down. So as actually a little bit of a hack of that, if you're sitting at your office or sitting at your desk or home or whatever, you start to get anxious, right? And of course, you're not going to change your clothes and run to the gym. You can actually just do stuff right there. So you stand up, right? Number one, except that the anxiety is there. Yeah. Don't be afraid of it, right? Because you're not going to die. Although it makes you feel like you're going to die, but don't feel it. But don't, but no, you're not. You get up and you actually just do some jump squats or you do a wall sit. Do something that causes a burn in your muscles, right? And even if you do that for 20 to 25 seconds, you'll feel way better. Yeah. After it, right? Yeah. I think the two things that are, three things with anxiety is,

24:51number one, learn to accept that you have it and allow it to come in, right? We fear the coming of anxiety to begin with and we ruminate about it, right? So allow it to come in, know that you're not in danger. Number two, do some movement when you feel anxious. Number three, work on your gut because your gut is the biggest driver of why you're anxious in the first place. Interesting. Yeah, you know, speaking of like the anxiety, like I told you, I suffer from it, the best advice I ever got was from a Holocaust survivor who suffers and said, just let the anxiety come on. Know what's coming and you're not going to die from it. That's it. Just embrace it. You know what's in it. And I've kind of taken out my whole life, but I mean, it totally makes sense. And then for me, like I was saying, my stomach starts to hurt. Do you, so when you're talking about like anti-aging and, and, and gut health, how do you, how would you remedy somebody if they want to really keep, keep their gut clean as well as, you know, stay young? Yeah. That's a great question. So it can be very complicated for people, right?

25:52You hear lots of different things out there. There's tons of experts that talk about different things. So what I've actually done is I've boiled it down to five pillars. And it makes it very simple. So there's five pillars and I want people to think about doing one thing in each pillar. And when you do that, the culminative effect or that, the adding of all those things, drives your gut into resilience and improvement, right? So what are the pillars? The first one is food. Food has the biggest impact in your gut compared to everything else. In the case of food, what I'd want people to do is just start to try to clean up their diet. Less packaged food, less processed food, more, more fiber, like we talked about earlier, and more polyphenols. Polyphenols are really important. So polyphenols are the colored parts of foods and vegetables, right? So getting in as much colored foods and vegetables as you can on a daily basis is a profound improvement. We'll have a profound improvement on your gut. So food is number one, number two, stress. So stress management, some of the techniques we just talked about, accepting the stress,

26:56learning to do mindfulness work, deep diaphragmatic breathing, jump squats when you feel anxious. Whatever it is that might help you manage stress, make that a practice. Number three is exercise, right? Exercise has a couple of different benefits. Number one, it does reduce stress. It improves gut health. And then it also exposes you to more microbes, especially if you go outside, and you go for walks or jogs outside in the open environment, that can be very beneficial to your gut. Number four is what I call exposure. So you want to expose yourself to fewer things that harm your gut and expose yourself to more things that benefit your gut. Just to give you a couple of examples of that. So your personal care products or your household cleaners, right? Start to clean those up. You don't need to sterilize every surface of your home. So don't use chlorox all the time. Don't use chlorox all the time and on every surface, right? Like we've become obsessed, even though our parents generation are generations. It's the smell of chloroxyl. Exactly. That was like the clean smell, right?

27:56That fake lemon smell, a bleachy smell. That's not actually clean. You need actually an ecosystem or a microbiome in your home. That's really important, right? So you don't necessarily want to sterilize every environment. You may be your toilet, your kitchen counter, if you bring chicken home and you get chicken juice on there. For sure. But most areas you don't need to sterilize. And then the positive exposure is actually to other people. So spending time with people hugging and then also going out in the outside environment, right? So natural environments. And then the last thing is supplements. So supplements are really good probiotics like the sport-based probiotics, prebiotics that people can take, supplemental fibers and so on. So if you do one or two things in each of these pillars, you will absolutely rebuild a resilient gut. And it doesn't matter how bad your gut is. It doesn't matter how many years your gut has been dysfunctional. It's an ecosystem that can improve. You can repair it. Now I know that you have a lot of free information on this. Yeah.

28:56So let's talk about this where our viewers can come. So I know that you have done a lot of research and where would people go to see some of the research that you've done? Yeah. I have a lot of education, research and free guides at Biome LC. Free guides. Free guides. Yeah. The five pillars. I talked about. I love free. Yeah. These are the, this is a free guide to the five pillar strategy to building resilient gut. That's right. It's simple. Most of it doesn't cost anything. It's just simple decisions you make on a day-to-day basis. When you make them all together, it adds up to being profoundly impactful in your gut. So if people go to biome LC, biome LC.com, and L is in Larry. C is in Charlie.com. And the notes so they'll have it so they can see it. Yeah. Sometimes when I say biome LC, people are spelling LC, which is like the name or something. And so there you'll get two free things. One is the five pillar guide, and then the second one is a guide to leaky gut. Because it's so important for people to understand leaky gut, what it is, what drives it,

29:59and then of course what you can do about it. And again, most of us have all of the power within us to stop these issues and correct them. Now you're doing a ton of research on this topic, which is like a hot topic. And it's a very, it's an interesting topic, but it's something that we should all really understand. So where are you going with this in the end? Like what is it that you want to leave behind, the legacy you want to leave behind? Yeah. That's such an important question. Thank you for that. Thank you for that. My biggest goal is to get people to really understand what's happening in their body, right? It is empowering people with knowledge, because ultimately your health depends on the decisions you make day to day, minute to minute, hour by hour. It's not one visit to a doctor, one visit to a spa, one visit to this. It's not necessarily the pills you take, right? It's all of these little decisions that you make. And the only way you know how to make the right decisions is if you have some of that knowledge. And so the most powerful thing I can leave for people is as a translator of the complex signs

31:00I want to make that sign successful to people, make it understandable to them so that they can do better. Right? One of my favorite things is when you know better, you can do better. And I want people to know better. Yeah. And then when you look good, you feel good, and when you feel good, you do good. Exactly. And then your job goes hand in hand. It does. Now what do you foresee gut health is going to be in the next five to 10 years? Where actually, and where the research is going, where technology is going, number one is we'll be able to much more accurately and frequently measure our gut health, right? So measure what's actually happening in this complex ecosystem. So we will understand what tweaks we have to make and so on. Number two, it'll get much more personalized. So we'll get much more personalized. Number three, I think the mainstream medicine is going to start to catch up. And they'll start to understand that in the vast majority of chronic conditions, there is a solution for them in the gut. And more and more doctors and researchers, they're going to be able to make sure that they can get better.

32:03And they're going to be able to make sure that they can get better. And so we're going to be able to make sure that they can get better. And more and more doctors and researchers and institutes are going to start looking in the gut for the answer to conditions like Alzheimer's, to Parkinson's, to MS, to all of these complex conditions that currently are quote unquote uncurable. Amazing, absolutely amazing. And if people want to find you and getting contact with you, where would they find you? A couple of places on Instagram. My handle is Kirin Biom, K-I-R-A-N-B-I-O-M-E. And then at BiomLC, There's a free circle community. In that circle community, I engage a lot of people, give a lot of free education, they get the free guides and all that. It's all about just empowering people, engaging with them as much as I can, to give them the knowledge that they need. I think you gave today's audience a wealth of knowledge, including myself. So I appreciate all of your information and all of your little pointers. If you enjoyed today's episode, tune in for more

33:05incredible episodes. Go ahead, like, subscribe, unlike, unsubscribe. I don't know, tell a friend, do something, but I appreciate you coming on. I hope you had such a good time, Cron. I had a great time learning and understanding. So thank you so much for talking about topic that is so important to us. Thank you so much for having me on. And all of this information in my head is useless unless I have a venue to share it. So thank you for that. Yeah, absolutely. Thank you.