In her book, Lymph-Link, Dr. Loretta Friedman shows us how important it is to manage our often neglected lymphatic system to improve our health.
Let's Say Hello
[00:03:25.150] – Allan
[00:03:26.370] – Rachel
Hey, Allan. How are you today?
[00:03:28.110] – Allan
I'm doing all right. How about you?
[00:03:30.560] – Rachel
Good. Very good. Mike and I went backpacking again the other weekend and increasing the weight in our packs and testing equipment again. And we had a good outing. So we're getting closer and closer to Isle Royal and getting closer and closer to finalizing our list of things we need to bring.
[00:03:47.600] – Allan
Yeah, that's got to be a lot of fun to try to figure all that out, particularly when you're doing it on test runs so you're not out there figuring it out.
[00:03:55.580] – Rachel
Right? Yes, for sure. So how are things with you?
[00:04:00.250] – Allan
Just trying to keep everything moving and doing, obviously, to the gym. When they built the building, there was a few things that they could have done differently. So the back patio on the house, the apartment above us, they didn't build that like it was going to be the roof of another building. So they built it like they would build a deck so it was okay for water to flow through it. Problem is that's my roof. And so the water runs through it.
[00:04:33.230] – Rachel
That's not good.
[00:04:34.480] – Allan
We get a big heavy rainfall and the wind coming in from the south, and there's a ton of water coming into the gym through the ceiling, which is basically sheetrock wet sheet rock is not cool. So then they decide they want to build a stairwell because they're building some of their apartments. They got to move the stairwell that they have, and they want to build another one. So I had this air conditioner installed, and they come back and say, well, we need to move that air conditioner because it's in our way to build this stairs. And I'm kind of like, how much of this stuff did you not know before you started building? And then I was talking to the air conditioner guy. He's like, yeah, they just called me up on Saturday. They were already drywalling and going on. They said, maybe we ought to have the air conditioner guy come out before we build this thing, just to see where he needs to put the air conditioners and stuff like that, because he's doing the air conditioners, too. And he's like, they had no idea. And so he was out there trying to say, well, now we're going to have to drill through this wall and drill through that wall.
[00:05:39.730] – Allan
Things that they wouldn't have had to do, they now have to do because they got too far into their building. It's Panama. It's a third world country. You just kind of have to shake stuff like that off. But it's a lot of work when you want you're worried about your gym collapse, the roof ceiling collapsing, particularly if someone was in the gym when it was happening. And then you got all that equipment in there, which most of it is made out of iron and metal. It rusts. It's just been this thing. And so they moved my air conditioner two days ago, three days ago, and there's just a little bit it's almost like there's always construction going on inside my gym. I know the members are kind of like, will you please, for the love of God, finish building this gym? We open in March, and here we are well into July, and we still aren't open. We are open, but there's always workmen and then there's always sawdust and something happening here, something happened in there. So it's going to be good. If they can I think they're going to get that thing done upstairs.
[00:06:50.000] – Allan
When they do, then I can make sure my ceiling is done right, because they have to redo that. And then after that's done, then I can paint my gosh and all that. So it seems like it's going to be a constant work in process, at least for a couple more months. But yeah, that's just one job, one thing. I still got this online personal training. I still got the podcast, I've still got Lula's running Lula's and Tammy is about to head back to the States for another two and a half weeks, coming up here a little bit later in the month. So when she leaves, it's like I can't leave Lula's in the middle of the day sometimes, but I've got clients, so it's just going to be very interesting how I manage running a bed and breakfast and a gym that is basically 0.6 miles away from each other. And I have no automobile, so I have to walk or ride a bike, though. So if I have to be at one place, I have to be there. And then it's going to take me eleven minutes, roughly, give or take, for me to get back to the other place and back and forth.
[00:08:00.990] – Rachel
[00:08:02.170] – Allan
I'll do it. But it's kind of one of the things that I need to get as much done now on other things so that I'm not running crazy during that two and a half, three weeks. And I can't get podcast guests. They're like, sure. They send me a copy of the book and like, okay, here's the link. Book it, nothing. Crickets and I message them again, hey, go ahead and book it so we can get this recorded so that we have an episode. Crickets and so I'm like, okay, well and then once I'll reach out and their books aren't coming out until late August, and one guy, I think, October. And so you're like, okay, that's great. I'll get that interview done, but that doesn't really help me till October. And I've got some episodes that we need to be working on to get next week. Not October. Not August. Anyway, so yeah, just a lot of moving parts in my life right now.
[00:08:57.690] – Rachel
No kidding. Are you able to squeeze in time for your tough mudder coming up?
[00:09:02.320] – Allan
Yeah, I'm sleeping a little less.
[00:09:06.870] – Rachel
Oh, gosh, that's not good.
[00:09:09.120] – Allan
It's not, but it's just kind of one of those things is saying there are this many hours in a day, and the only way I can squeeze something in and really make it meaningful is to add hours to my day. So I am sleeping a little bit less, and I'll do that until I'm ready for this time, and then I'll do the tough mudder and enjoy myself for a little while and then go back to my normal schedule of sleeping, but also tammy will be back here, and so that'll make it a little easier for me. So as I said, I'm really pushing hard right now, and I want to get my clients in the door and all that because there's a week that I want to take off in September, and I don't really want to have a whole lot of clients that I'm having to work with at that point, particularly not towards the front end of their six weeks. So if you're interested in my be fit for task program, go ahead and get on my calendar now for a discussion, because there will be a point here in the next few weeks where I'll say, okay, here's where my six weeks lines up, and I'm going to stop taking clients, and that's just going to be the way it's going to work.
[00:10:15.000] – Allan
And last year I said I was going to take a couple of weeks off. It turned into a couple of months. So I don't know that it wouldn't happen that way again this year. So if you're interested in the program, at least reach out to me right now. Let's get you on a call. Let's talk about what it is. And maybe this isn't the right time for you to start, but at least you'll know what's there and we can plan on doing something when I get back from the US. And my tough mudder and family and vacation and all that. So if you're interested in it, hit me up.
[00:10:45.980] – Rachel
[00:10:46.910] – Allan
All right. You ready to have this conversation with Dr. Loretta?
[00:10:49.780] – Rachel
[00:11:23.710] – Allan
Dr. Loretta. Welcome to 40+ Fitness.
[00:11:26.790] – Dr. Loretta
Thank you, Allan.
[00:11:28.060] – Allan
So today we're going to talk about your book, Lymph Link: Solving the Mysteries of Inflammation, Toxicity, and Breast Health Issues. And I think this is a really timely episode. We've talked about the lymph system and the importance of movement to make sure that the system operates properly, and we'll get into that again a little bit later. But inflammation and toxicity are epidemic in not only our country, but around the world every day. I think I read a statistic, 5000 new chemicals are introduced to the world and all our government can really tell us is right now we think they're safe. We don't have enough data to say they're unsafe and we don't know the downstream effect of those toxins. But we already know some of the toxins were exposed to every day in our everyday life are already causing us some significant health issues. So I really appreciate the opportunity to have this conversation today.
[00:12:24.910] – Dr. Loretta
Thank you. Me too.
[00:12:27.490] – Allan
So the lymphatic system is kind of an interesting system to me. How it works, what it does. What exactly is this system? Why is it important? Because it's sort of ignored. Everybody knows. OK, well, cardiovascular system, heart disease, we had covid. People are talking about lung health and breathing. So we know these other things can kill us, but the lymph system can kill us too.
[00:12:54.440] – Dr. Loretta
Yeah, the limp system is extremely important and as you said, it's mostly ignored. That's one of the things that I'm very much trying to change. The lymphatic system is what gets produced from your immune system. When you have a sprained ankle and your ankle swells up like an orange or a grapefruit, that's all lymphatic fluid. If you get a cut or you get an illness, it's the lymph that goes to that area to try to mitigate any further damage from recurring. And that's the body's innate intelligence. You know what I mean? It does that automatically. The interesting thing is lymphatic system doesn't have, unlike the heart, lymphatic system doesn't have a pump. There is no mechanical, internal mechanical moving this fluid except for your muscles. Okay. Movement every time you take a step, every time you get up and sit down, that is what moves the fluid throughout our body and hopefully through the ducks so they can be removed.
[00:14:02.570] – Allan
We're using that. But beyond the swelling, beyond the immune system, what exactly is this fluid for? It's okay. Obviously we swell and most of us then hurt our ankle. Our doctor's going to probably tell us to use RICE, which is the rest, ice, elevate and compression. Yeah. And so we're going to compress this. We're going to put ice on it. We're going to try to get the swelling down. Seems like we're fighting the lymph while the lymph is trying to fight for us. But what is actually that lymph there for other than protecting?
[00:14:40.560] – Dr. Loretta
That's it exactly. The lymph is there to prevent further damage from occurring to whatever the injured area is. Like the people who got sick from covid. All right. The lymphatic, the immune system did exactly what it was supposed to do. It made lymph to send to the lungs to fight the virus and to prevent the virus from getting worse for having any further hold on the person who is sick. The problem is that because of toxic, I believe because of toxicity, the fluid got into their lungs and they couldn't get out. Okay. And they literally drowned in their own fluid. But the lymph system is designed as a protective system for us, and it will hinder further damage from recurring or an infection from spreading that kind of mitigation.
[00:15:37.620] – Allan
Okay, now you talk a little bit about the toxins, and I want to dive into some of the bigger ones later. But the lymph system is also a really important system as far as us getting toxins out of our body, right?
[00:15:51.190] – Dr. Loretta
Yes. The lymphatic system, again, is supposed to move freely throughout the body. What happens is our exposure to toxicity in the world the air we breathe, the water we drink, the foods we eat, unfortunately, all have toxicity in them, and sometimes the liver can't get rid of all this toxicity. Okay. And toxins attach themselves to the lymphatic fluid. It's this fluid that's walking around and moving around like water. And the toxins are free radicals, and they're looking to attach themselves to something, and the lymphatic fluid is that something, and the toxins start traveling through the body along with the lymphatic fluid. So if you get an injury or you have some trauma to your body, the lymph fluid goes to that area, and toxins stagnate and block the fluid from retreating. So normally, let's say that ankle should heal up in four to six weeks. You may still have swelling and inflammation in that lower leg. Six to ten weeks later, that's now, lymphedema, that is not supposed to be like that, but the fluid becomes stuck because of toxicity and stagnation caused by the toxins.
[00:17:21.690] – Allan
Okay. So I understand that from an injury perspective, we're going to have some swelling. That's an expected thing. And I've turned ankles many times over the years and dealt with major swelling at times. But other people suffer from lymphedema when they're going through other situations, like diabetes or just other fluid issues in their body where there's just tremendous amount of swelling in their legs, and it's quite painful. Can we talk about treating that pain? Because I think we're a pain medication nation. Everybody wants to pop a pill to solve pain problems, but that might not always be the best answer for this.
[00:18:06.270] – Dr. Loretta
No, absolutely not. The heaviness and the tightness and the fullness and the lumbering that people have in their limbs from the lymphedema is what's creating a lot of discomfort. Unfortunately, prescription pain medications don't really help that much. They don't change the situation at all. And it may take the edge off for a slight period of time, but it still comes back. That's the problem. I utilize a three part lightweight with an oscillating frequency to remove lymph fluid from the body. This is a pleasant treatment. Basically, you just sort of lie down and I move electrostatic charge over the area of involvement, and it creates a sympathetic response. That sympathetic response squeezes the lymphatic fluid.
[00:19:07.000] – Dr. Loretta
Okay. And then squeezing the lymph vessels. It moves the lymphatic fluid, and it also helps to remove toxicity from the body. There's an oscillating frequency that literally chop, chop, chops the toxins right off the lymph fluid so they can be dumped into the ducks. One of the problems with lymph massage is that it can remove some of the circumference. You know what I mean? It might be able to make a big leg a little bit smaller or big arm a little bit thinner. But the problem is that underlying heaviness and fullness and tightness is still there that they can't get rid of. And they also can't remove toxicity from the body with just moving the fluid from point A to point B. It has to be directed into the ducts very specifically. And that's what I do. People get relieved very quickly, especially from those under like symptoms, as I explain.
[00:20:05.190] – Allan
Yeah. Now, sometimes we don't even realize that this is a lymphatic system problem. You talk about pain in the jaw or pain in the back or something like that, and I think many of us understand it. We've heard that could potentially be inflammation, but this is actually the underlying cause. Right.
[00:20:25.920] – Dr. Loretta
It doesn't matter what the disease looks like or what the symptoms are. It all starts with an inflammatory process in the body. All of it. Doesn't matter what you call it. It all starts with inflammation. So, yeah, inflammation is, again, one of those things that we're so used to it, you know what I mean? It's like you're always bumping into something, like you said, sprain an ankle or smack something. And look at swollen hurts. It's red, so people ignore it. What I see, what I think is very interesting is I've been seeing more what I call systemic lymphedema, where people are swollen all over, just all over, their arms, their chest, their legs, their backs, just whole body fluidity. And sometimes they're walking around with 10 lbs of fluid in them. That is you want to call it water weight, but it's not. It's really lymphatic weight. Again, inflammation is key to health.
[00:21:40.990] – Allan
These toxins then can clog up the system, gum up the system and cause the problems, because, like you said, they're connecting to the lymph fluid that would normally be flowing around that gums thing. I can imagine that this way. I could say it is in my perspective, it gums things up.
[00:21:57.060] – Dr. Loretta
[00:21:58.340] – Allan
And you get the swelling. Can we talk about some of the big players, some of these big exposures? Because I'm always a fan of preventative. So if you know these things are in your life and you can stop introducing them, then that's the better answer than the treatment. Obviously, most of us are already somewhat inflamed, if not completely inflamed, like I said, systemic inflammation. But can you talk about some of those big players?
[00:22:24.370] – Dr. Loretta
Well, first of all, you have PVCs, okay? So plastics are huge pesticides like things like roundup. Okay, we know that roundup has been causing breast cancer and lymphoma for 20 years, and yet it's still on the market. The senate was having a talk last week about, like, a fosse because it's dangerous, and every park, every playground, every golf course uses it. So you think that you're taking your baby to the park to walk around on the nice green grass, and the baby's got no shoes on. Baby sits down and puts his foot in its mouth. Well, there you go. Okay, so we're all exposed to this stuff. There's all kinds of endocrine disruptors that are out there, but it's in everything. That's the problem. You can't run, and you can't hide from it anymore. There are 68 distinct cancers that were caused by the twin towers collapse of 911, 68 distinct cancers that they've been able to track back to all that toxicity and people working on the pile for months at a time. So this is real. This is not some fantasy or, like, maybe a nice thing to do or a good thing to do.
[00:23:57.460] – Dr. Loretta
People need to take this seriously. People need to start testing themselves for toxicity before something happens.
[00:24:04.930] – Allan
Yeah, I mean, in the book, I think you did a really good job, as you went through these, of saying, okay, here are some of the products that you may not expect would have these things cleaners, make up, different things. I do know that the environmental working group.org, they have an app you can actually screen. You can just do a picture of the barcode on the products that you're using to kind of get an idea of what might be in some of these products that we're using to try to at least somewhat reduce your exposure. Because if you're getting it in your air, you're getting it in your water, you're getting it in your food, you're getting it in your cleaners, you're getting it on the skin care and health care products that you're using. You're just really battering your system. And that's what makes the system, the lymphatic system so important, is if it's not functioning well, we're not getting rid of those toxins as effectively as we need to.
[00:25:05.680] – Dr. Loretta
And people are getting sick. That's the thing. People don't feel well. And because the lymphatic system is so pervasive in our bodies, the symptoms are subtle. You know, headaches, eczema, digestive problems, poor sleep, there could be lots and lots of small little things that add up to, you know what? This is all toxicity, and it doesn't matter what the doctors keep throwing medications at them, and they're not getting better. Nothing is changing because it's toxic. They don't feel good. Low energy. The spells are in the toilet. And like I said, people need to start recognizing this and acknowledging yeah.
[00:25:50.500] – Allan
And to me, that's one of the reasons why fatigue is probably the symptom that is reported the most. It has to be because every single disease, every single illness out there, that one of the first symptoms, is fatigue. As you go through, and you're thinking about, well, how do I fix this? Well, fatigue is not going to help you fix this. We talked about some treatments and things we can do, which can help but to stay healthy as much as you can avoid these toxins. But then the next step is, and we mentioned it before, or you mentioned it before, was that the only way to move this Lymphatic system, to get things flowing through your system properly, is for your skeletal muscles to contract and then basically release. And so your muscles then become the pumps. And therefore, the only way that that happens is movement. And we could call it exercise, we could call it training, we could call it whatever we want to. But I think everybody knows movement is a big part of staying healthy and fit. You mentioned in the book some techniques and things like rebounding and fast walking and things like that, because you kind of talk about some of the movement patterns, things that would help, really help move Lymph and help someone stay healthy and clean up a little bit faster.
[00:27:16.650] – Dr. Loretta
It's possible if they're able to do sort of calisthenic type moves, because you want to go up against gravity a little bit, you want that little bit of force against you to help squeeze the Lymphatic flu. So, calisthenics. I love the rebounder. Some people fall off, they have to be careful, but it's a good way to exercise.
[00:27:42.470] – Allan
But the good thing about a rebounder is it's going to take all of that stress of landing if you land and you have joint issues, or just if you're carrying a little extra body weight and you just don't feel comfortable jumping and leaving the ground and landing back on the ground. If you're not comfortable with that, a rebounder can really be a good way for you to get that bounce and get things moving.
[00:28:08.410] – Dr. Loretta
Yeah, I love to be bound. People can do yoga. Yoga is very good. A lot of flexibility, a lot of movement. Like you said, fast walking is a good idea. Breathing, breath work is very important. You really need to keep your breathing going. It also helps to move lung fluid if you're limited as to what kind of physical activity you can do. And hot and cold showers. If you want to alternate contrast therapy, start out heat, always end with cold. And that also helps to contract the muscles. Again, if you're not able to do some physical activity, you can do it with your feet and your legs in the shower.
[00:28:59.240] – Allan
Yeah. And so most of us with office jobs, we're sitting for eight to 10 hours and just not moving much during the day. That lymph is just sitting still. If you're sitting still, it's sitting still. So people talk about getting up for five minutes every 25 minutes or getting up five minutes, even five minutes every hour is going to be so much more beneficial than just grinding through and getting your job done in that 8 hours because again, it's helping you keep your body healthy.
[00:29:32.690] – Allan
So Dr. Loretta, I define wellness as being the healthiest, fittest and happiest you can be. What are three strategies or tactics to get and stay well?
[00:29:43.910] – Dr. Loretta
my philosophy is I work with working people. So you need to make things manageable. Okay? So you need people who are happy or optimistic. They want a better future for themselves. They want better health. And I can't think of the third one. I'm sorry.
[00:30:07.010] – Allan
That's all right. Those are important. And I think sometimes it's easy to overlook what optimism and joy and kind of the hope look into the future of knowing. Okay, and I've said this before, but if you can take another breath you can do something positive for your health and fitness. So it's just that knowing you have a future and expecting a future and then living the life now that you need to do so you can have the best future that you can possibly have. So those two were really important. Don't poopoo if there were only two.
[00:30:41.440] – Allan
Now, the book again is called Lymph-Link. And I'll tell you, beyond just really giving some good information about what the Lymphatic system is and how we can do some different things to make sure that we're staying healthy and the things we can avoid to also stay healthy, there are also some recipes and I'm really interested in trying that apple chicken that looks really good. So I will definitely be doing that soon, I'm certain. So Dr. Loretta, if someone wanted to learn more about you, learn more about the book, where would you like for me to send them?
[00:31:16.360] – Dr. Loretta
You can go to Synergy with an S, health Associates also with an s.com, that's the website. You can order the book. There's a link right there where you can order the book. You can also go to Amazon and order it lymph link on Amazon. I think we're the best seller new release book, something like that. And you can certainly I think it's going to be in Barnes and Noble and I'm not sure about the other brick and mortar type of places, but Synergy Health Associates is probably the best way.
[00:31:52.000] – Allan
Okay, you can go to 40plusfitnesspodcast.com/548 and I'll be sure to have a link there to all of that. And again, congratulations on making a best seller list.
Thank you so much for being a part of 40+ Fitness.
[00:32:07.920] – Dr. Loretta
[00:32:16.950] – Allan
Welcome back, Ras.
[00:32:18.340] – Rachel
Hey Allan. That was a really interesting conversation. The Lymphatic system is something that most people don't think about. We're always concerned about our heart health, our cholesterol, but the Lymphatic system is pretty important.
[00:32:31.470] – Allan
It is a very important component of our immune system. And it's kind of funny. How our immune system kind of gets this third class citizenship in our body. We don't think about it until it fails us. You get sick and then you go into the doctor and you notice they're probing around your neck and they say, oh, your lymph glands are a little swollen here. Your lymph nodes are a little swollen. But what they're telling you is that you have some kind of infection. It's a viral or a bacterial infection, but that's one of the core symptoms, is that those things start swelling up, and it just means you've got a lot of stuff to get out of your system, and your body is fighting to do that. But there's some such simple things to just keep ourselves, keep that system healthy. And it comes down to doing the lifestyle things that we should already be doing. One is trying to limit the amount of toxins and bad stuff that's in our body in the first place. If the liver doesn't have to clean it up, kidneys don't have to clean it up, and it doesn't have to go into the lymph to be removed.
[00:33:35.850] – Allan
That's one thing, is figure out where your toxins are coming from and try to eliminate them and where you can, and then understanding of your body and what it does. So if you end up with too much toxins in your system, your liver has this really ingenious way of kind of shirking its duties, if you will. It's still going to do what it's got to do, but if it sees that it's like getting a little overloaded, it will just start storing that stuff in your fat cells, particularly the fat around your liver, the fatty liver and the gut. We all have that's where it's storing that stuff. So if you get into a weight loss program, particularly something like Keto, or you go into low carb or some fasting and you start losing body fat relatively quickly, all that stuff is hitting your system again really fast. And at that point, you're not adding fat. So the liver has to process it, the kidneys have to process it. And that's when it's really important to focus on the lymphatic system to get that stuff out. You're going to feel like crap. And a lot of people think that's the Keto flu part, and most of the time it's not.
[00:34:41.090] – Allan
It's just those toxins. You're going to have a headache, you don't feel good. Your energy level is a little low, and what you want to be doing is making sure that you stay hydrated. Because all body fluids, if you're dehydrated all body fluids kind of reduce their liquid form so they get a little bit more viscous. If you want. Your blood does it, your lymph does it, and you might notice you don't sweat as much. If you're dehydrated a lot of your systems that rely on moisture, they're not going to function very well. Your brain doesn't function very well. And then so staying hydrated, but then also moving because there's no pump. There's no pump like a heart or lungs. That muscle that makes that happen. The muscle that makes Lymph move through your body is skeletal muscle. And so walking, running, hiking, resistance training, rebounding, a lot of people enjoy the rebounding. That will all help. And then you can try other techniques like the dry brushing your skin. That's supposed to help, but to me, just go for a walk.
[00:35:52.890] – Rachel
Yeah, that's an easier thing to do. Just head outside for a little while, get a little fresh air and move your body. It's important.
[00:36:00.010] – Allan
Yeah. And this is part of the reason. It's part of your body's overall functioning to stay healthy. And if you're moving and doing the right things with your Lymphatic system is going to work well, you're going to be getting those toxins out of your body more timely, quickly. And that's just better. Less exposure is better.
[00:36:21.160] – Rachel
Yeah, for sure. Oh my gosh, chemicals are everywhere. This summer, my daughter and I are looking for a sunscreen that has fewer chemicals in it. Just the zinc oxide type things that aren't readily absorbed into your skin. And it's not easy finding some replacements for the usual products that we have.
[00:36:40.880] – Allan
Yeah, not at standard stores. No. You almost have to order that stuff specialty online to get something that's better for us and better for the environment.
[00:36:52.480] – Rachel
Yeah, but it's well worth it for sure. In the long run.
[00:36:55.080] – Allan
It is. We do these things and then we don't think about it. But if you're really trying to improve your health overall, it's easy. Yes, you pay a little bit more, but you buy better stuff. And there's all kinds of tools. The Environmental Working Group has their app that you just shoot the barcode and it tells you what the rating is. The body wash that I use is actually pretty good. It's rated yellow only because it talks about allergies that might be in my body wash, but it doesn't bother me. It's not a problem for me. But if I sat there and flashed on something I was going to use as a cleaner or use on my body or use if I had hair, then I would pay a little bit more attention to those things and see if there's not an alternative product. It's a little thing. The furniture, we buy it off gasses and so just lots of opportunity. And I've done an episode before on toxins and on each Show Notes, for each episode I do put another show that's important for or at least similar to what we were talking about.
[00:38:15.320] – Allan
So it kind of carries on the topic and I'll make that episode part of what this one's going to point to. So if you're interested in learning more about that, diving deeper into that, there'll be a Show notes link. If you go to the show notes, you can go to 40plusfitnesspodcast.com/547, and that will take you to the show notes. And then at the very, almost the very bottom of the show notes, you'll find where I've linked to another episode, and I'll make sure that episode is about toxins. So if you're interested in that topic, you'll be able to find that there.
[00:38:47.680] – Rachel
That's great. That would be super helpful.
[00:38:50.010] – Allan
All right. Well, Rachel, anything else you want to go over today?
[00:38:52.610] – Rachel
No, this is great. Thank you.
[00:38:54.310] – Allan
Okay, I'll see you next week.
[00:38:55.970] – Rachel
[00:38:56.810] – Allan
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