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Happy to be right here.
i'm a health practitioner, that specialize in life-style medicine the use of eating regimen and exercise no longer handiest prevent ailment, however to deal with and opposite it as well.
And it all surely is going lower back to my grandma. You know, I assume the spark for many youngsters to want to be a medical doctor after they develop up is looking a grandparent get unwell or even die, but for me was watching my grandma get higher.She changed into identified with quit degree heart disorder.
Already had such a lot of skip surgical procedures, not anything more the doctors ought to do. She became sent domestic in a wheel chair to die.Crushing chest pain.
But then she heard approximately this guy, Nathan Pritikin, certainly one of our early way of life medicine pioneers, and what passed off next is simply precise in Pritikin’s biography, to speak about Frances , my grandma.They wheeled her within, and she or he walked out a few weeks later.
She turned into on foot 10 miles a day, and though she changed into given her medical death sentence at age 65, way to a healthful weight loss plan changed into capable of revel in any other 31 years on earth to age 96, to keep to revel in her six grandkids together with me. So that’s why I went into medication.That’s why I exercise the kind of remedy I do, lifestyle remedy.
I simply need to do to your family what Pritikin did for my own family.
Gianna That’s wonderful. First query:how lots fat and protein do we need every day?
What are the pleasant resources? And how plenty should athletes be consuming?Well, you know, we don’t devour macro nutrients;
we don’t eat micro vitamins.You want Paleo junk meals, we’ll give you vegan junk meals, we’ll provide you with fats loose junk meals, we’ll come up with… I mean any kind of junk meals you need because it’s all approximately macro nutrients or it’s all about anything unique component, right?
On Fruit Loops, they could say, “with fiber, vitamin D” with all these items, and that offers us this form of health halo, whilst in fact it should all be about meals. And the reason humans don’t talk approximately food is there’s no cash to be made within food.In truth, provide is going awful;
Can’t sit at the shelf like a Twinkie for a pair weeks.
And look, even a broccoli grower is not going to put an advert on tv for broccoli because, you know, they’ll just buy a competitor’s broccoli. There’s just no cash to be made.You’re by no means going to see an ad on tv for sweet potatoes because there’s simply no money to be made.
That’s now not where the profit is. The gadget is set up to praise simply the unhealthiest however maximum profitable behavior.And so, I mean, so that’s just form of falling into the food enterprise’s entice to speak of form of this reductionist view of vitamins instead of meals.
Like What’s The Best Food, Right?
Well, carbs are jelly beans or kidney beans, lentils or lollipops.
They’re both carbs, proper? I mean so fat, fat’s walnuts or lard, proper?So that’s why you could’t speak approximately it.
That’s why the enterprise needs you to talk like that, but it honestly has to return down to is what are the healthiest foods? So like, appearance, the dairy enterprise can say “the calcium in dairy.” Yeah, you recognize what else is in dairy?It’s the number one source of saturated fat in this U.S.
People suppose like steak or something. No, the primary supply of saturated fat is dairy, yes, the number one source of calcium, but sure, there’s protein in beef, yes, there’s iron in red meat, proper?
But What About The Baggage That Comes Along With All Those Nutrients?
I mean as a lot as Burger King says you may “have it your manner,” you can’t be like, “Yeah, can i am getting the protein however keep the saturated fat, preserve the hormones, keep the cholesterol.” I recognise, it’s a package— meals is a bundle deal. So the aspect about that, so if you get your calcium from, you understand, darkish green leafy greens rather, then it’s like, well, the luggage is genuinely an advantage.You get the fiber and the folate and the iron and the antioxidants—all these things lacking from form of the dairy supply.
So that’s how we suppose within phrases of meals. So in case you inquire from me what are the fine meals that show up to have fat within them, well, it might be nuts, seeds, avocados, because then it’s just—you simply get the bonus rather than the baggage.In terms of protein resources, all people who doesn’t recognize how to get protein on a plant-primarily based weight loss program doesn’t understand beans, right?
Beans, split peas, chickpeas, lentils, legumes—the protein superstars of the plant nation. And then also some of the entire grains, nuts and seeds and all forms of matters.So entire plant foods are the healthiest way to get nearly all your nutrients, and that’s surely, I suppose, how we ought to consider the ones macro vitamins.
Gianna Question wide variety :What Are Your Thoughts On Alkaline And Distilled Water, And Which Is Best For Athletes?
Most of the sort of alkaline water nonsense is simply bogus, rip-off sort of stuff.
i have a video on NutritionFacts.org that goes into the technology around that. Distilled water just sort of seems a waste of power to me.I imply it’s the same thing with like, you understand, kind of reverse osmosis distillation;
it’s just a very kind of wasteful technique. But you may eliminate a few little hint minerals, but that’s no longer simply the problem.I imply faucet water is normally the cheapest, safest supply of consuming water.
Gianna What approximately fluoride in it? Fluoride is the reason why we don’t develop antique and lose all our teeth.Gianna Should we be eating fluoride though?
It’s now not vital, however from a public health point of view—rich people can go to the dentist and have enough money all kinds of gizmos, ultrasonic gizmos for his or her teeth—but from a public health scale, I mean that’s how you reach impoverished populations which won't have the dental care which you have, and so if you have a dental problem, no big deal, go to the dentist, proper? But in the event that they have a dental trouble, they may lose their enamel, this means that dropping quite a few their nutrition or being within persistent ache.And actually from a public health perspective fluoridated water is—in reality, in line with the Center for Disease Control, one of the greatest public fitness improvements during the last century.
Gianna Question wide variety three: are there any suggestions or unique suggestions for women who choose to eat a plant-based diet at the same time as pregnant, and who also pick out to elevate youngsters plant based after the breast milk stage if over?When you’re eating for 2 it’s just that rather more critical to get all of the nutrients you want, and so it’s basically all the identical advice you’d supply to anyone eating a healthy eating regimen, ingesting a plant-primarily based weight-reduction plan.
Critically critical: diet B12.So there’s nutrients that aren’t made with the aid of vegetation.
One’s diet D, that is made with the aid of animals including yourself when you walk outdoor; it’s the sunshine diet.And the opposite one’s vitamin B12.
Not made via flowers, no longer made by animals both; made through little microbes that blanket the earth.So, you understand, we ought to get all of the B12 we wanted ingesting properly water or out of a mountain or some thing a long time in the past, however now we chlorinate our water supply to kill off any bacteria, so we don’t have numerous B12 in our water any greater.
Don’t get a variety of cholera both. It’s an awesome component that we stay within a pleasant sanitary global, but due to that we want to get a everyday reliable supply of B12.Critically crucial, particularly for pregnant women, but for anyone.
During pregnancy iodine’s important, a mineral frequently lacking from prenatal nutrients, so it’s vital, in case you’re getting a prenatal, to ensure it has iodine. Recommended daily allowance is 150 micrograms a day.
Gianna And For Children Being Raised Vegan, Do You Recommend Any Books Or Any Videos To Watch?
Is That Something That You Would Recommend To Raise Children Whole Food, Plant Based?
Should we boost our kids healthy?I say sure, indeed, and so does the maximum esteemed pediatrician within human history, Benjamin Spock, in the 7th version of Child and Baby Care, that is like one of the quality-promoting books ever, 2d most effective to the Bible possibly on this United States.
Where in his last edition he wrote, within his 90s before he died, recommended all youngsters be raised with zero exposure to meat and dairy, and he did that because he should see what the grandparents were dying from and spot this burgeoning formative years obesity epidemic. So surely we must raise our kids within the healthiest possible manner.That approach not having them smoke cigarettes.
That way having them put on seat belts, smoke alarms inside the domestic, and an entire meals, plant-based weight-reduction plan—virtually basic, simple. And even the ADA, nicely, what’s now the Academy of Nutrition and Dietetics, in their reliable position paper says strictly plant-based diets are suitable for all ranges of the lifestyle, which includes being pregnant and infancy and on via vintage age.So virtually, we must all be elevating wholesome kids, and in fact, Scott Stoll is presently writing a e book on raising vegan kids;
he’s got six, so he knows one or two matters about it. Gianna ok, range four:please help give an explanation for soy and hormones, and why both ladies and men need now not fear it.
Soy is a misunderstood bean. All forms of nuttiness out on the internet.If you look at the technological know-how, though, it’s really just kind of a excellent clinical consensus in terms of human beings.
I imply, the laboratory animal reports, it depends in case you’re a hamster or a rat, or exceptional lines of mice have exceptional outcomes. When we finally had human records, so for example breast most cancers, you can see issues at the net about, look, soy has phytoestrogens.
When You Think Of Estrogen Receptor Positive Breast Cancer, Should Women With Breast Cancer Be Eating Soy?
And so we didn’t recognise until 2004, the primary research that without a doubt put it to the test and in fact accompanied breast cancer survivors, a few that ate soy and a few that didn’t, just to peer who lived longer, who had much less breast cancer recurrence. And in that research and within all of five experiences done to this point, each unmarried one determined that ladies with breast cancer, whether estrogen receptor positive or negative, whether or not they have been on Tamoxifen or not—all continuously more survival;placed them all together, extra survival, decrease cancer recurrence rate.
And so we’ve acknowledged that consuming soy, especially in the course of formative years, can reduce the hazard of getting breast most cancers within the first location, however now we understand it’s related to progressed survival as well. So wait a second.How is that viable when it has estrogenic outcomes?
Well, no, see you don’t apprehend. There’s clearly two forms of estrogen receptor cells—it’s a protracted tale:alpha, beta—so essentially your very own estrogen, your endogenous estrogen produced by means of your ovaries attaches preferentially to alpha receptors.
Soy attaches to a one of a kind type of estrogen receptors. So it matters, the outcomes of soy at the body subjects at the ratio of those distinctive receptors and extraordinary organs of the body.And so it in reality has seasoned-estrogen consequences in which you want it, like in the bones, skeleton.
It clearly reduces bone loss compared to dairy milk, for example, within experiences of soy milk. But it has android estrogenic outcomes in which you want it, as an instance inside the breast, lowering breast cancer danger and enhancing breast most cancers survival.So it’s what’s known as a selective estrogen receptor modulator, a flowery time period for essentially the great of all worlds.
So it reduces warm flashes, anti-estrogen effect, strengthens the bones, seasoned-estrogenic impact, reduces breast most cancers danger. And so that you don’t ought to eat it;all the legumes are healthy, and i inspire people to eat complete soy resources like edamame, immature green soybeans;
you could get frozen luggage of it, sprinkle it in your salad, a extremely good preference. Tempeh, miso, those are all complete soy ingredients, in addition to a number of the extra processed stuff.And so you look inside the medical literature, it’s clean.
We’ve were given tons of films about it. So yeah, you simply don’t agree with the craziness you study at the internet.Gianna And only for the males available which are concerned that they may develop breasts or something like that from soy.
Can We Help Debunk That For Men, So They Don’t Fear It As Well?
Sure.So there’s three case reviews within literature of gynecomastia with immoderate soy consumption.
But by immoderate soy—they were literally drinking gallons of soy milk an afternoon, so I neglect… I think a few humans, like 40 servings of soy a day, and at that degree you could without a doubt get enough alpha receptor activity to without a doubt have seasoned-estrogenic outcomes. So the response isn't to keep away from soy, but not drink four gallons of soy milk an afternoon.
Gianna So Men Aren’t Going To Grow Breasts If They’re Eating Soy Here And There?
No, and in fact it would be wholesome. So soy consumption in men is related to decrease prostate cancer threat, that is the primary cancer killer unique to men.Gianna ok, query quantity five:
Can A Whole Food, Plant-Based Diet Help Heal Autoimmune Diseases Like Thyroid Issues And Colitis?
So ingesting an anti inflammatory food regimen, no wonder, can be one of the quality nutritional remedies for inflammatory illnesses in fashionable, which include car-immune sickness.So as an instance, a couple of sclerosis, which is an auto-immune sickness in which your frame attacks your own nerves, the unmarried nice recorded intervention—medical, surgical, whatever, no capsules—have ever crushed out a plant-based weight loss plan:
Roy Swank’s anti-MS weight-reduction plan, so the handiest. So it’s not just more secure, cheaper.No, the simplest remedy ever posted in the peer reviewed clinical clinical literature, a plant-primarily based food plan.
Chron’s ailment, equal component. A statistic out of Japan using a plant-based eating regimen, a number of the fine relapse prevention rates ever.Chron’s sickness is an auto-immune inflammatory bowel sickness.
Rheumatoid arthritis, one of the maximum powerful interventions for rheumatoid arthritis—whether we’re talking approximately goal measures which includes grip power and inflammatory markers inside the blood flow or simply in terms of pleasant of existence for people stricken by those sicknesses. Auto-immune disease, we simply don’t have a variety of correct data for.We have statistics, so the Adventist 2 study determined that people who consume strictly plant-primarily based diets have the very best shares of what’s called euthyroid thyroid, that means ordinary thyroid feature, and so it may save you thyroid troubles.
But there’s never been any study that definitely put plant-primarily based diets to the check within phrases of treating thyroid disfunction, until we’re speaking about some thing like iodine deficiency. There’s other varieties of inflammatory sicknesses that we don’t have stats for, however it might make experience if it works for these types of different automobile-immune illnesses, it really works for those different inflammatory sicknesses, an anti-inflammatory weight-reduction plan might have this impact.And a part of that anti-inflammatory energy is from the fiber.
You say, fiber? Who would assume fiber?We assume like bowel health or some thing.
It’s just sort of an inert substance. Not at all.We can’t digest fiber, but our good gut bacteria can.
We have trillions of micro organism in our intestine. And we used to think that became simply gut fitness, however now we realize that our microbiome, our friendly plants down in our colon genuinely may have results on our immune machine, even our psychological fitness.
And What Do They Eat, What Do Our Good Bugs Eat?
They eat prebiotics, which is fiber and resistant starch determined in abundance within simplest one vicinity: whole plant meals, and a number of those compounds have anti-inflammatory consequences.They’re wreck down merchandise of fiber;
they get absorbed into your system and circulated for the duration of your body. So that’s one of the motives why plant-based diets are so anti inflammatory.Gianna Number six:
What are your thoughts on nutrients and dietary supplements, vegan based, both taken orally or intravenously like nutrition C drips? Well, simply vitamin B12 is seriously vital for anyone ingesting a healthy weight loss program, so I’d endorse 2500 micrograms of what’s called cyanocobalamin, that is the most inexpensive supply.Once per week is all you need.
Costs much less than $5 a 12 months. You’re going to get all of the B12 you need, however significantly critical from a ordinary dependable source.If you’re not getting enough solar… Now, in case you’re mild skinned sufficient and young enough and skinny sufficient and stay at a latitude that’s sunny enough, then getting 10, 15 mins of mid-day sun, you’ll get all of the vitamin D you need.
But it doesn’t matter how sunny it is if you’re stuck at a desk activity all day, not getting out of doors, in which case you’d need to supplement your weight-reduction plan with nutrition D, the light vitamin. I propose 2,000 international units of vitamin D3 an afternoon.So, I mean intravenous diet C has been used as a cancer remedy, going back to the Nineteen Seventies with Linus Pauling’s paintings.
It was due to the fact that—exciting—sort of debunked by way of Mayo Clinic, in which they gave people an entire bunch of vitamin C; didn’t see the sort of dazzling results that had been in the beginning seen, but they had been the use of oral diet C.We used to think, properly, oral vitamin C is similar to intravenous vitamin C, but no, our frame honestly clamps down on vitamin C absorption.
At very small doses it doesn’t remember both manner, you’ll take in it all. But as soon as your body gets over about 200, 250 milligrams of diet C—which is set five servings of fruits and greens well worth—your frame starts offevolved clamping “that’s a little an excessive amount of.” Your body begins clamping down on absorption, so that they surely weren’t exposed to the identical amount.And so i have a whole series of motion pictures on intravenous diet C for most cancers if you’re inquisitive about that;
I inspire humans to test it out. Gianna Should we be cooking cru—your favorite—need to we be cooking cruciferous greens, like steaming broccoli, or is blending raw kale in a smoothie powerful sufficient, and is it horrific for the thyroid to consume them raw? Oh, my God.We ought to eat cruciferous veggies within whichever manner receives us to eat the most of them.
You like raw broccoli? Eat uncooked broccoli.You like steamed broccoli?
Eat steamed. Whichever way will get you to consume the most.In fact cruciferous greens are certainly one of my Daily Dozen.
It’s a unfastened app on iPhone, Android: “ ’s Daily Dozen.” I talk about all of the meals I encourage humans to get and suit into their each day habitual.So, , vegetables every day are the healthies greens, beans each day, berries every day are the healthiest culmination.
A tablespoon of ground flaxseeds, a quarter teaspoon of floor turmeric. You understand, the nice beverage, the best sweeteners, how tons workout to get—simply to kind of inspire people to attempt to in shape a number of the healthies of healthful foods into the weight loss program.And one of those containers I encourage human beings to tick off each day, you’re now not going to suit—you’re no longer going to test off the day until you get some form of cruciferous greens, which is ready a half of cup of cooked cruciferous veggies, approximately a cup of uncooked.
And in order that’s like kale, collards, bok choy, and Brussels sprouts, and collard veggies, these types of wonderful veggies. And so essentially however you get them to your diet, the better.During the summertime, inexperienced smoothies are a fantastic move-to manner to get vegetables in your breakfast.
And I type of wreck some white beans within my oatmeal just to get my legumes, got to check the ones off. But, yeah, positioned them within a smoothie, placed them everywhere;as long as you’re getting veggies, that’s the maximum vital thing.
Now you may overdo, I mean you could overdo uncooked cruciferous vegetables which have this so known as goitrogenic compounds which can be determined within masses of healthy ingredients, not most effective broccoli, but additionally flaxseeds and some of other healthy things. But the answer isn't to keep away from those absolutely wholesome meals;it’s simply to get enough iodine because these goitrogenic compounds just interfere with the uptake of iodine, that is the thyroid gland.
So if you’re certainly marginally no longer getting sufficient iodine, then ingesting a number of broccoli and cruciferous can certainly have an effect on your degrees. So the reply, you just ensure you’re getting a source of iodine;the healthiest one is sea vegetables, so you like munch on those seaweed snacks, after which much like dark inexperienced leafies as a snack.
Ah! I suggest the extra approaches you can get them into your food regimen, the better.There become this well-known case within the New England Journal of Medicine, a lady who—I overlook, it became like literally hundreds of kilos of raw bok choy, she changed into on a few loopy food plan, and in reality did run into thyroid issues, so 1000 pounds… ok, however… Gianna It’s just like the soy.
…I encourage people, right. And look, we’re speakme about ingredients with medicinal consequences.I imply we ought to assume like if you may devour as a good deal—I suggest if there’s an infinite quantity of some thing that you can be uncovered to, probable doesn’t have a whole lot “uumph” to it, proper?
But the fact that, look, no, a number of those foods will have powerful outcomes on our biology, so no surprise that there’s a certain stage that you need to stay within, but fortunately they’re all without difficulty through any form of traditional culinary dose. Gianna Number eight:is sprouting nuts, seeds, grains and beans higher for digestion?
If so, why? Oh, nicely, see, a part of the reason that people soak or sprout nuts is to cast off the phytates.So there has been this notion, based totally on reviews on dogs lower back within the ‘50s, that phytates had been mineral inhibitors.
And so the manner you may get rid of the phytates, you soak nuts or you sprout nuts to put off the phytates, and then you definitely’d maximize your calcium absorption and other important minerals. But we now recognise now not most effective is that no longer the case, however phytates are surely healthy for you, simply useful consequences of phytates, so we should absolutely attempt to get as a great deal phytates in our food plan as feasible, and the way we do this is by consuming our nuts un-sprouted, consuming our nuts un-soaked.And so, yeah, I encourage human beings to eat uncooked nuts, seeds, and seed butters.
The reason we’d instead now not roast them is because of the formation of AGE’s, Advanced Glycation End merchandise, that are those glycotoxins associated with elevated hazard of kidney sickness and Alzheimer’s and improved getting old and all sorts of really horrific things. And it’s formed while high fat, excessive protein meals are uncovered to extremely excessive warmth, dry warmness.And so nearly all AGE exposure is meat—so like barbequed hot puppies, so barbequed, grilling, grilled fowl, that sort of thing—extremely high.
So in case you examine it, while plant ingredients have nearly not anything irrespective of what you do—I suggest you may grill a bell pepper and also you’re not going to produce a problem, however there are uncommon plant foods that are excessive within protein outcomes, along with nuts, which includes soy. So we should in reality, preferably have to not—like Cajun blackened tofu, no longer an amazing concept on a normal basis because of these a long time.So that’s why we in reality shouldn’t roast our nuts.
Gianna And Why Do You Recommend Nut Butters As Opposed To Just The Whole Nut?
Oh, honestly complete nuts are higher due to the fact you truely bite all the way down to little particles—regardless of how nicely you chunk, you typically best fracture right down to about 2 mm, that's 1000 times larger than the debris discovered within nut butters.And the reason that’s essential is because those cell walls and those little cubes, which comprise masses of thousands of intact partitions, absolutely guard all of the nutrients internal from absorption on your small gut, and that creates a bounty for our gut plants.
So while we eat simply acellular meals, powders like flour merchandise, although it’s 100% entire wheat flour—so if we eat 100% complete wheat flour bread or pasta or some thing, we’re getting all of the vitamins; they didn’t dispose of the fiber, however all of the vitamins are out, exposed to be absorbed.They get absorbed within the small intestine, leaving very little for our intestine plant life on the give up.
Whereas in case you eat whole intact grains or whole beans, then there's clearly those little clumps of food that’s leftover for our excellent micro organism, and that improves our gut fitness and improves our microbiome. Gianna i like it.Since so much of our soil is depleted of minerals, where are we able to get extraordinary sources of minerals?
So that’s some scammy hint mineral dealer talk. Somebody ought to examine crop nutrient decline during the last half of century, maybe 15%.So human beings seeking to promote you mineral dietary supplements will make this, will say, oh, our crops are depleted, simply because they’re seeking to sell you some thing.
We can genuinely study the insights; the USDA tracks nutrients within the soil going returned for a century:15% decrement.
So meaning, adequate, rather than five florets of broccoli, now you have to consume six florets of broccoli as opposed to a half of century in the past. Fine, eat six florets of broccoli.There’s no need to take mineral dietary supplements.
Gianna adequate. Number ten: For people who say all people’s exceptional, so we all require different diets.Yeah.
Gianna What is your recommendation in this, and does a whole food, plant-based totally weight loss program assist us stay longer, more healthy lives, every body? So, it’s not like—like at a zoo, there’s a gorilla weight loss program and there’s a lemur weight loss plan.It’s not like, oh, you’re lemur #12, so that you get a few loopy food regimen.
No, there’s a food plan that’s clearly tuned to our biology. We evolved for millions of years.So we broke from our closing outstanding ape ancestors approximately 20 million years ago.
So for the primary 90% of our evolution till approximately 2 million years in the past we ate what our fellow first rate apes ate, which is basically veggies and fruit. We were a plant-based food plan, almost solely plant-based diet, and only within the ultimate 10% of our evolution did we start understanding the way to make tools and searching, and so on.And so our biology is tuned to consuming whole meals, plant primarily based—so no wonder that the same kind of food regimen that reverses heart disorder, the primary killer of males and females, is the equal weight loss program that also reverses diabetes, and the equal eating regimen that reverses high blood strain.
And So A Kidney Healthy Diet, Is A Liver Healthy Diet, Is A Brain Healthy Diet, Right?
And it all makes sense because, look, the anti inflammatory diet is a eating regimen that helps your arteries everywhere for the duration of your body.I mean, appearance, if that’s all a plant-based weight-reduction plan ought to do, reverse the primary killer of ladies and men, shouldn’t that be sort of the default food regimen until proven otherwise?
In truth that it may also prevent or opposite other main killers could appear to make the case for plant-based totally ingesting in reality overwhelming. Gianna We have one bonus query.Bonus!
What do ya’ were given?Gianna What Is The Most Effective Way To Help People Convert To Being Plant Based?
So I think sharing sources with them.
So now and again it’s hard; humans placed up their defenses while someone attempts—whilst every person comes to us with some new concept that conflicts with what we accept as true with, there’s simply this kind of herbal response to type of need to preserve on.That’s why sharing form of third-party resources:
“Here’s a top notch documentary, right here’s a terrific internet site, right here’s a amazing ebook,” after which they are able to kind of take it within on themselves, after which kind of the motivation comes from within in place of feeling a person’s trying to inform them to do something. So that’s one in every of my favored ways.And percentage exceptional food!
They have this feel that, oh, yeah, it doesn’t count number how—will I live that lengthy or just feel like I lived that lengthy? But no, it’s simply the excellent of each worlds.Some of the yummiest, like berries, proper?
Wait a 2nd. Tastes excellent and you get to live longer?That’s what plant-based totally eating is all approximately Gianna Thanks for tuning in, Love, Giana, and… [silence].
You have to mention, “ .” I didn’t recognize my line. Where’s my cue card?