Part 2: Unfunc your Gut with Dr. Peter Kozlowski

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November 10, 2021 - Episode #83 - Part 2: Unfunc your Gut with Dr. Peter Kozlowski

Want to improve your mood? Unfunc your gut! Your gut and your brain are in constant communication.  Your brain talks to your gut and your gut talks to your mind. You cannot heal one without healing another. Last week you heard Part 1 of Unfunc your Gut with Dr. Peter Kozlowski.  We continue the conversation this week and go in depth on the gut brain connection, mental and emotional health, food sensitivities, dysbiosis and specific healing strategies.  That’s what is happening today on Healthy Harmony.

Dr. Koz does such an excellent job on explaining gut health and in this episode, he reveals why trauma, stress and poor mental, emotional and spiritual health have such a dramatic impact on your gut health.  He outlines the crucial steps in healing your gut as going to therapy, practicing meditation and developing a gratitude practice followed by an herbal remedies and an elimination diet strategy.  

If you have food allergies or food sensitivities, you will appreciate the in-depth explanation of why we are seeing so many sensitivities including the changes in our food supply, stress, trauma, increased use of antibiotics and the rise of C-sections.  Dr. Koz explains the gut testing and the healing strategies that he uses to help patients.  

This is an EXCELLENT podcast to help you gain an understanding of the most crucial aspect of your health.  I can't wait to hear what you think!!

Important links..........
      - Website for Dr. Peter Kozlowski www.doc-koz.com
     - And here is the link to purchase Dr. Koz's book Unfunc your Gut: tinyurl.com/3fpna5y4

Want to hear about a certain topic on the Healthy Harmony podcast?  Email Jennifer at [email protected]

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FULL TRANSCRIPT

November 10, 2021 - Episode #83 - Part 2: Unfunc your Gut with Dr. Peter Kozlowski

Speaker 1:
Want to improve your mood? Unfunk your gut?  Your gut, and your brain are in constant communication. Your brain talks to your gut and your gut talks to your mind. You cannot heal one without healing. Another last week you heard part one of unfunk your gut with Dr. Peter Kozlowski. We continue the conversation this week and go in depth on the gut brain connection, mental and emotional health food, sensitivities, dysbiosis, and specific healing strategies. That's what's happening today on Healthy Harmony.
 
Welcome to the Healthy Harmony podcast. I'm Jennifer Pickett, dietitian turned functional medicine, health coach. I've helped spiraling moms overcome the overwhelm, their functional wellness coaching for the body, mind, and soul so that they can transform their health and live a deeply fulfilled life of freedom and harmony let's get real when it comes to your health, you know what to do. I strongly believe that to make the shift from mellowing to doing you must apply mindfulness, listen to your body address.
 
What's really driving that behavior. Be intentional and finally practice some self-compassion. The last 24 years of experience have taught me that the absolute blast thing, a woman needs is a lecture about self-care and another unrealistic diet plan. I recognize the importance as compassionate and intentional health practices. So you can feel good because guess what, when you feel good, you are more likely to make better decisions for your health. If you're ready to take control of your complete health, address, the obstacles standing in your way and live a life of freedom and harmony you, my friend are in the right place.
 
We are continuing the conversation with Dr. Peter Kozlowski. He's a gut health expert, a functional medicine doctor and author of Unfunc your gut, which encapsulates his collaborative patient first healthcare approach. It is a fantastic book. I've thoroughly enjoyed it, and it really offers a blend at his medical insight and all of this wisdom of his own healing journey through addiction, recovery doc highs really inspires us to seek and find real to what's going on with my health. And he empowers readers with practical strategies and delicious recipes to achieve true balance of body, mind, and spirit. I will make sure that you have the link so you can order that book yourself. And of course, the website for Dr. Koz. uh, this is a fantastic interview and I hope you enjoy it.
 
It's just incredible to me how all of this works together. So I'm curious. I want to hear what you think, how does sleep play a role in, uh, poor gut health?
 
Speaker 2:
Yeah. Sleep is when our body heals when our body restores itself. When our immune system creates memory, when we make our T and B cells stronger, we, we have a innate immunity and adaptive immunity and our adaptive immunity gets stronger during sleep. The majority of your immune system lives in your gut. And I argue that the worst thing for your gut out of all of the things we talk about is stress, trauma, um, anxiety, depression, and I call it mental, emotional, spiritual health. And when that is out of whack, the gut is out of whack. And usually if you're not sleeping well, there there's usually mental, emotional and spiritual reasons for it. Um, I mean, otherwise the, the issues are usually like temporary, but you're chronically can't sleep. I mean, that's the first thing that I, I would always look at and we can get into the gut brain connection if you want. But basically if you're not sleeping, you're getting more stressed out, which is inflaming your gut. It doesn't allow your immune system time to recover from the day and build up for the next day.
 
Speaker 1:
It's such, it's something that is very simple yet. Not, not discussed very much and that's get a good night's sleep. Um, and again, I think this is the difference in functional medicine, which is often term lifestyle medicine. Hey, let's get back to the basics. We need to make sleep an absolute top priority, but I like how you really go deeper and describe why that is so very important when it comes to gut health. And that is when our body heals. So, yes, I want you to, I want us to talk about, uh, the gut and the brain, but first I want it. I want you to go a little bit further, cause I know you really focused on this in your book about mental health, emotional health and spiritual health and the role that that plays in the gut.
 
Speaker 2:
So it's the key to unlocking your gut health. And that is because of the gut brain connection. So, um, your gut, that tube that we've been talking about, we've learned some interesting stuff. It's like a bouncer to get into your body. It's got this three to five pounds of bacteria growing in it. The majority of your immune systems in there. Well, the gut also has a nervous system. Um, just like your brain or spinal cord, that nervous system is called the interrogator nervous system. There's more neurons in that nervous system than there are in your brain. And that nervous system is connected to your brain by what's called your vagus nerve. We have 12 cranial nerves. There are nerves that basically run in our head. The Vegas nerve runs down from our brain to our gut, to our lungs, into our heart. The gut connection is the one that I focus on.
 
And so there are signals being carried from the brain to the gut that changes the way the gut functions. And then there's signals carried back from the gut to the brain that could change the way the brain functions and the Vegas nerve runs on your autonomic nervous system, which is your automatic nervous system. Your automatic nervous system is operating all the time without you thinking about it. It is, it has two responses, sympathetic response and parasympathetic response. Sympathetic is fight or flight. Parasympathetic is rest and digest, and we need both responses to be working together. They're both important.
 
The analogy I really like to give is your sympathetic nervous system is you're out hiking in the mountains and you see a grizzly bear. Your sympathetic nervous system is activated the blood and energy, go to your brain and muscles. So you survive right? To figure out a way to get out of that. If you do survive and you're sitting by the campfire, having smores or sausage or something, and you're relaxed and you're like, good thing I got away from that bear you're in rest and digest. Your parasympathetic nervous system is activated. The body is saying, okay, we don't need energy to survive right now. We need energy to digest our food. And so you need both of those functions. Obviously the problem is most of us are living as if we're running from a bear 24 7. And that when that happens, our sympathetic system is constantly activated.
 
And what that does is shut down your stomach from making acid. So you're not digesting. It causes your gap, junctions, the gut to become more leaky and toxins. Get it it's you can literally suppress your good bacteria from growing when you're stressed out. So I can see how stressed someone is based on their stool analysis, all of those functions, when they, when all that information, when that damage is coming from the brain to the gut, the gut will never heal. And at the same time, if the gut is imbalanced, it can also like if you have candida or Clostridium or other bacteria overgrowing, they could block your dopamine production. So it is this constant two way street between the brain and the gut and the gut and the brain, the majority of us, the reason so that like into mental, emotional, spiritual health, most of us have trauma that either we don't know or that we don't want to admit, or we live in the future, right?
 
We're constantly worrying about what can happen next week or next year, or we're thinking about the mistakes we made last month or three years ago. So we're constantly, and then we've got social media and the news and all this stuff and work we're constantly being taken out of the present moment in our body for a lot of us is constantly thinking that it's time to survive. That it's time for fight or flight. And we're telling, and it's telling the gut, we don't need you. So we start the day we check our phone first. And then for most of us that doesn't set off a SIM, a parasympathetic response, it activates sympathetic. What emails do I have to respond to right away, or texts or calls or what happened in the news overnight? And then we sit down for breakfast and we're watching the news. Our gut is like, okay, now is our time to work. But the brain's telling it like, Hey, you're in survival mode. We don't need you right now. And so that, that is the key, um, because of this, the damage that stress does, because it stops your digestion because it makes your gut more leaky because it can cause weeds to overgrow your microbiome. Um, all those things that we worry about can all be triggered by our mental, emotional, and spiritual health.
 
Speaker 1:
Most definitely. I love how you explain things. And I think you're, you're really helping our listeners to kind of open their eyes and realize, wait a minute, this is much, much more important as the, the bottom line is, if your gut is not healthy, you will not be healthy in any way, shape or form in any aspect. So it's something we have to look at. So, uh, let's talk more about, um, now that we understand how vitally important good gut health is, how do we go about healing? The gut? Let's say someone's gotten to testing that. Let's say they embarked on a journey, um, with a functional medicine physician and they are they're ready to heal their gut. What do we do first? How, how can we go about to heal the gut and do repair?
 
Speaker 2:
Um, my first steps, um, would be number one is to get a therapist, uh, I've recommended every patient I've ever worked with to get a therapist
 
Speaker 1:
That's so impressive.
 
Speaker 2:
They, they help us thank you that most people don't follow through with that maybe like 20%, if I'm lucky. Um, so they help us figure out the what and the why. Right. And that's what I mean therapy helped me do is figure out, cause I thought I had a very good life and like, I didn't have trauma, but I create a trauma for myself just through my own thinking. Um, so therapists, I would start a meditation practice. I would download the app called calm or Headspace or whatever. I like calm. I would start that I would start doing a gratitude list. I would list three things you're grateful for every day. Um, and that's the hard work. The rest of it is pretty easy. Um, it depends on what is found through testing. Uh, let's let's for example, say someone that hasn't got testing yet, the first step, 90% of the time is an elimination diet and identifying food sensitivities because food sensitivities will trigger an unhealthy gut.
And you'll never know you have them because, um, when your body has a sensitivity, your, your body, when it reacts to food can have three reactions. You can be allergic, you can have celiac, or you could have a sensitivity allergies and celiac are really easy because they happen right after you eat the food. There's also good testing. So if I'm curious, if you're allergic to something, you, we send you for a blood test and we get the answer. Sensitivities are delayed hours to days after eating the food. So I could eat a bagel everyday for breakfast, and I feel great, but I have chronic migraines and I've got a rash on my elbows and I'm going to my doctor and I'm getting a cream and I'm getting pills and it's kind of better. But then I keep eating the bagel every morning. And I have no clue that it's making me sick.
 
And so like a food allergy can kill someone, right? If you're allergic to a food, you don't have an epi pen around like you're in trouble. Well, a sensitivity is not going to kill you like that. But I just kind of say it like causes like a slow down. And so elimination diet to identify food. Sensitivities is the overwhelming starting point for most people with healing, their gut. What I've found over the years is that I'd have patients that we put on an elimination diet and they would get worse. And why, because in a lot of them, they're eating more fiber, which is feeding their microbiome. And if you have SIBO, you don't want to be feeding your microbiome. So the, the diet that we presented in my book is called the cause plan. And it's an elimination diet that is also low FODMAP, which means low in foods that are fermentable by your gut bacteria.
 
And there's kind of a step-by-step approach to figure out which diet you should start with. But diet is something that you can start with before you meet a functional medicine doctor. And for a lot of people, just the diet will make them better. Um, just identifying food sensitivities in a lot of people just getting into therapy and realizing the importance of mental, emotional, spiritual health will get their gut healed. And if that stuff doesn't work, that's when you do the testing. And it really depends on what we find. I mean, if we find poor digestion, we're going to add digestive support. If we find an imbalanced microbiome, we are going to pull the weeds out and we usually use natural, um, herbs, things like berberine and silver and garlic and caprylic acid and grapefruit seed extract, things like that, um, for anywhere from two to three months and we will get, and then at the same time, we're also trying to restore good bacteria to grow.
 
So CBO can be treated with antibiotics. So that's one time, one situation that I might use antibiotics. Um, it may majority of my patients, we are treating, uh, with natural herbs and there's also something called an elemental diet, which is a liquid diet for two to three weeks. So it depends on what is found in the testing to like really, um, decide what plan to do it. A really cool thing that the labs I work with does do is sensitivity testing. And what that means is if, if you have a weed overgrowing your garden, they will treat that specific bacteria. That's overgrowing your gut with different herbs and antibiotics to see what kills it so we can target our treatment directly.
 
Speaker 1:
Oh, that's fascinating. I do want you to go a little bit further into food sensitivities and food allergies. Why in the world have food sensitivities and food allergies become so very common. It seems like everybody has them now. So what's your theory on that?
 
Speaker 2:
My theory is, is what we've done to our food supply. Um, you know, they started with like the hybridization of wheat in the 1960s. And then they came out with the, um, genetically modified organisms that are resistant to all these chemicals. They can spray. And again, like the, the proteins of these plants and animals have changed. And so I think in a lot of us, the sensitivity is an actually an appropriate response from your immune system, your immune system's like, Hey, this doesn't look right. We need to attack this. The problem is, is our standard American diet is made up of those foods that people tend to be sensitive to because they're the most altered, um, and, uh, just different than they, what they used to look like. So, and then if you throw that on top of all the stress we, we deal with, um, and the, the medications we take, um, all the C-sections, the antibiotics, given it deliveries, um, all that stuff is also damaging the gut, which makes it more likely that you're going to react to one of these foods.
 
Speaker 1:
Most definitely you referenced something that I want you to, to expand upon real quick, you referenced a C-section and I think this is interesting. So explain to us why, what happens with the C-section and why, why does that, what, what, what in the world does that have to do with gut health?
 
Speaker 2:
Yeah. So your gut microbiome starts when you're born during a vaginal delivery. The infant, when it's passing through, picks up probiotics from the vaginal canal, and when you're born by C-section, you go straight out of the belly into the delivery nurses gloves. So they've actually done stool analysis on babies born by C-section and they find the same bacteria that was on the nurses, gloves are growing in the hospital room, overgrowing, the baby's gut. And that's one out of every three people now. Yeah. So then the other thing is that women get tested for group B strep, um, which is a very common infection that could be found like right before delivery. And if you test positive, then they give you antibiotics at delivery, but what antibiotics do kill your gut, your bacteria? So the vaginal bacteria that should be being passed to the infant are getting damaged. And so then a lot of kids, you know, if they're not breathing or something, right, they they're very quick to use antibiotics and in infants and probably in a lot of times correctly, but it just creates a lot of collateral damage down the road when the microbiome should be flourishing and growing when you're born, when it's being destroyed and stuff.
 
Speaker 1:
So what could a mom do if she's in that situation? And she has to get a C-section, that's not an option, uh, what can they do to make sure that they, that, that child's, that baby's microbiome is established with bacteria from the vaginal canal?
 
Speaker 2:
Um, I believe that there's now like swabs or things that they can do to kind of like, basically like introduce some probiotics to the infant. Um, or there, there are infant probiotic formulas. So if you have a child that was born by C-section, you can just start supporting their, um, their gut with, um, good bacteria.
 
Speaker 1:
Yeah. And of the swab Heather's swabbing the vaginal canal and getting that, and then swabbing the baby's mouth and nose, et cetera, to try to establish that. And I think that's very important and it's important for moms to know, because this is not widely discussed.
 
Speaker 2:
Right. And it, I don't know why, because it's so important and chronic disease is skyrocketing, but, um, yeah, it's, it's, uh, you know, that it, it's not good. And, uh, you know, when I've worked with parents a lot, like when I start talking about how the microbiome starts, a lot of times I could see the mom's face kind of go white. And like, it's like, oh my God, it's my fault. Like, it's not your fault. It's there was a reason that it was done and you, again, you're trusting the doctor. And now that, that brings up an important point is no matter how long you've damaged your gut. So if you were born by C-section, if you weren't breastfed, if you've eaten junk food, your whole life, like you can turn your microbiome around. It's not something that's not healable. So it's not like a death sentence. It's not something like, there's no hope for your gut. It's definitely treatable.
 
Speaker 1:
There is hope. I love that. There's always hope. Um, and we can turn things around and we want to turn things around when it comes to food sensitivities, uh, you referenced the elimination diet. I want us to talk about that, but first I want to ask you, is there some food allergy or food sensitivity testing, um, and would you go that route first or what'd you do the elimination diet first?
 
Speaker 2:
So this is a, an area also where there's some controversy amongst practitioners and in my opinion, that there is not good blood testing for food sensitivities. And there are, so if I'm worried, if somebody is allergic to something, I would send them for a blood test. If I'm worried that somebody is sensitive to something, I would prescribe them an elimination diet. And there are IgG food panels, but in some of your listeners have probably done them. They are frequently a log of what the person's been eating for the last few months in, in you. If you ask people that have done them, it's like, yeah, that's a lot of the foods I ate. Well, to me, a food sensitivity panel is just the best test for leaky gut. Cause there's not like a great test to diagnose leaky gut except for a food sensitivity panel.
 
So if you have a bunch of like low positives on a food sensitivity test, then that means that things are just getting into your body because your guts leaky, um, an elimination diet is 21 days of cutting out the biggest offending foods. And then adding them back in one by one, using a tracking journal. And that is because when I heard that, like when I learned that in functional medicine, I was like, w why 21 days, that seems very, kind of like made up. And it's not it's based on science. So everything in your body has a half-life. If you drink alcohol smoke, marijuana, prescription medications, your hormones, toxins like lead and mercury, um, half-life is the clearance time. It's how long it takes our body to get rid of that substance. Well, the half-life of IgG antibodies is 21 days. So if I had that bagel today and I have a hundred antibodies floating around, if I completely avoid gluten for the next 21 days, that antibody count will drop in half to 50 on day 22.
 
So my immune response has been cut in half on day 22. When I eat that food again, the gluten, if my immune system recognizes it as an invader, it will attack and there'll be a rapid spike and inflammation and I'll get symptoms. So we use a tracking journal that it's in, it's in my book. And it, um, basically guide you because when you re-introduce, let's say soy or corn, you might get symptoms that you're not even normally getting. So you might've started an elimination diet because of migraines. But when you introduce corn, you get diarrhea or you get insomnia, and that's still a reaction. So to me, food sensitivities are best diagnosed through an elimination diet. Okay.
Speaker 1:
So give us those main offenders that we're talking about there, but, uh, elimination diet cuts out.
 
The top six are gluten, dairy, soy, corn, eggs, and sugar, other foods. We cut out our peanut butter coffee, beef, pork shellfish, um, processed meats, alcohol, or the is the rest of like a, an elimination diet.
 
And it's a pretty strict, uh, it's a pretty strict plan, but I think, um, we have to do something to heal the gut. And so is this, uh, really helping get rid of some of those weeds,
 
The elimination diet will not help you get rid of the weeds. The elimination diet will help you to stop doing damage to your gut. And it will, again, if you're eating something you're sensitive to, you're making your body inflamed without even knowing it. And so frequently, like that brings up like probably the biggest mistake I see patients make when they come to see me is they will, I'll prescribe an elimination diet and let's say stool testing and urine testing. And they do the testing. It takes a few weeks to a month to get the results and we meet to go over the results. And I'm like, my first question is like, how did the elimination diet go? And they're like, well, I haven't started it because I wanted to see what was going on in my results. There there's nothing in those stool or urine results that will tell me anything about sensitivities. So that's why I tried to like really outlined the diet in my book and give people the tools of how to do it, because it's something that you can save time because I've seen people that get better just through that. And, um, I mean, I still think you should get your gut tested at some point, but you might be able to get the symptoms a lot better just through identifying any sensitivities.
 
Speaker 1:
And I think the reality is that people can start to feel better once they've eliminated those offending foods and their body is having a chance to heal. And I like your strategy for re-introducing foods. And then obviously tracking those to see, okay, you know what I did find when I re-introduced this, but then when I had this man, my body strongly reacted, um, is it possible to heal our gut to where we don't have as many food sensitivities?
 
Speaker 2:
Yes. Um, so if you do an elimination diet and you find out you're sensitive to dairy, but your favorite foods, cheese, it's not like a life sentence that you can never have dairy. Again. I typically give my patients six months and then try again. And if you've been working on your gut, working on trauma, I'm working on your mental, emotional, spiritual health, then you might be able to tolerate that food again. And like me personally, I don't have any food sensitivities, but I frequently do an elimination diet, um, once a year just to check in. And so that's something that I definitely encourage. There's there's people that are like, listen, I worked with a lot of people are like, I feel so good. Not eating gluten and dairy. I don't care. I don't ever want to eat those things again, but there's a lot of people that miss it. And so if you miss it, you can try again after six,
 
Speaker 1:
I think it's such a, so many great points here. And, you know, I've seen the same, you know, uh, it's it's, uh, it comes back to mindfulness and being mindful. Okay. When I eat this, how do I feel afterwards at the end? I think that's a wonderful starting point for people. How do I feel after I eat that that can be a good indication, right? This has been so very helpful, um, to, to kind of wrap things up. You said something earlier and I was so pleased. You put this in there, you referenced, uh, gratitude. And, uh, obviously this is airing in November. And so it's funny how we, we think of November as the gratitude month, but we should be grateful all the time. Tell us why gratitude is important for our health,
 
Speaker 2:
Because it lowers, I mean, for most of us, it's going to lower cortisol. Cortisol is a hormone that is released when you're stressed out. And I think it's very easy for us to get wrapped up in, in our day, like, okay, this is going bad, this is going bad. Um, and I'm just having like the worst day ever and a gratitude list. A lot of times it can be like, wow, I'm grateful that I just have a roof over my head or that I've got shoes to wear. Um, I've got, um, soap to clean myself with and, and it can get us out of that kind of like fight or flight response. Um, so I think it's, it's been a great tool for me. And, and I think that people that use it find a lot of benefits.
 
Speaker 1:
I know I certainly have, and it's not, and not just making a gratitude list every once in a while, but that more, that spirit of gratitude too, and just kind of looking for things to be grateful for, like, what's, what's going well here. What can I, what can I be grateful for? It is, it's a mindset shift too. And, um, I was very glad to hear you reference earlier how we start our day and, you know, we're starting our day with busy-ness and social media and responding to emails and catching up on the news. And that plays such a huge role in how our day is going to go. I know I've seen how much it affects me. And so again, it's just a powerful reminder how some of these little things like having a gratitude practice, having some quiet time and focusing on mental, emotional, and spiritual health is so vitally important with such a huge topic like gut health. Dr. Koz you're one of my favorites. You're one of my absolute favorites. This has been so fantastic. Thank you for explaining things the way you do, and such a simple manner to where we get it. We understand what you're saying. That's not always found in a, uh, in a, in a professional, in a medical professional, so we truly appreciate it. Um, this was just a fantastic topic. Um, as we wrap up, do you have any of words of encouragement to our, to our listeners?
 
Speaker 2:
Yeah, I would say that there's always hope. Um, my own personal story is I'm in recovery from alcohol abuse and I hit, um, more rock bottoms than, uh, than I ever dreamed I would. And a lot of times felt hopeless. Um, but just sometimes it just takes putting one foot in front of the other and starting over and not giving up. And it, it doesn't matter if you're getting into functional medicine to cure health issues when you're in your twenties or your seventies, like there's hope that you could always improve and stop things from getting worse. So just don't give up,
 
Speaker 1:
Love it.  three simple words don't give up. Fantastic. Um, thank you so much for joining us today. Uh, let's make sure our listeners know where they can connect with you where they can get your book. The book is called Unfunc your gut. I am beyond excited minds on its way, so I will be keeping y'all updated on a Mac copy, but, um, um, I know you might want a copy too. So once you let us know where, um, where we can get those copies of the book,
 
Speaker 2:
The most important thing about it is that it's unfunc with a C and it that the funk comes from, we put the funk and functional medicine, which is what we've said at my practice. Um, so it's Unfunc your gut. Um, it's available on Amazon Barnes and noble your, all your major books, suppliers, your local bookstore probably doesn't have it in stock, but they could definitely order it. Um, so it it's, you can find it anywhere it's on Kindle. Um, so just Unfunc your gut if there's a link to it on my website, um, my website is doc-caused.com, doc dash K O z.com. Um, and that I have social media doc underscore cause, and I'm on Facebook. It's just my name, Peter Kozlovsky MD. And we, I try to share stuff on there. So, but yeah, if somebody has questions for us or wants to once help, um, you can call my office, my assistant Jasmine is the best. She will walk you through things and, uh, that yeah. And check out my book. And I tried to, um, for over the years, an initial visit with me was always education and an initial visit would spend like an hour and a half to three hours between me and my life coach. And, um, it was just all about education. And I try to put all of that in my book and in a way that's easy to understand. Um, and you can get like, well, along on your journey, I think
 
Speaker 1:
I love it. I love it. So, uh, you guys, I make sure that I have included a link to purchase the book. Um, the, all of his social media links and the website links so that you can connect with him easily. That will be in the show notes and we will make this available to you so you can access him as you have questions and as you want to purchase them, Dr. Kozlowski, thank you so much. I really appreciate it. Fantastic. Thank you for having me. You're welcome. Have a great day. I hope you enjoyed that and learned a lot. I know I did. He did such a great job of explaining. I love when a doctor and an expert can explain things very well in a manner that we can understand. My pet peeve is when an expert is so high on themselves and they like to just make themselves sound smart.
 
So they just try to explain things in a manner to where it leaves all of us thinking, okay, what are you talking about? So I'll ask, I just thought he did a great job, the analogies and everything. So I hope you got a lot out of that podcast, just so you know, I love doing this podcast for you. I love finding experts to break down the complicated science and explain things in simple, realistic terms. I love to give you simple, actionable items that are realistic, that leave you feeling like, Hey, I can do this. So if you have a particular topic or a guest that you want to hear from, let me know, shoot me an email. It's [email protected]. Now I will see you right back here next week until then this, no, I love your guts. You knew I was going to say it again. I love your guts. Have a good week. Bye y'all.