YouTube Livestream Q&A Transcript, November 12th, 2024

Question

“Hi! When the dementia Alzheimer’s tests your blood, they say that the marker shows up as a protein.

What is that?”  [0:07:15]

Answer

I think really what they're looking for is, you know, the large amount of clinicians today in functional medicine are saying Alzheimer's is diabetes type 3, or too much sugar on the brain, or the impact of high fructose corn syrup and all these processed foods creating diabetes advanced glycosylation end products called H products. And so, when they sample this in the blood, the test is called a hemoglobin A1c, if that's what you're referring to. I am not a neurologist or a psychiatrist. I'm a general practitioner. If there is any new breakthrough study on this, there are some precursor warnings for the APOE e3 test.

It's a blood test for genetic screening for certain alleles that are linked with poor management of oxidative stress. And if you're APOE e4, meaning, all four alleles have this trait on them genetically, then it's predictive of dementia, and memory issues. A single one or two is usually not of concern. So, that may be what you're referring to there. In either case, we have had patients here who have had the diagnosis of Alzheimer's. They have been put on Aricept, which is a common medication, which was first approached 10 to 15 years ago to try and help reduce the dementia concern. Aricept was on these patients. There is a memantine. It is a blood sugar really for diabetes management medication because the overwhelming evidence is that Alzheimer's memory/dementia issues are from chronic tiny microvascular damage of the clogging of the sugar into the tiny capillaries that are in the brain. And so, reducing blood sugar and the new series of medications for lowering blood sugar seem to be supportive in Alzheimer's and dementia issues. 

But the same thing would happen if you want a low-carb diet, or you became a carnivore, or a very strict keto diet, along with doing exercise, weight training, resistance training, and things like that. So, people who exercise are going to be burning up their sugars more. They tend to be people who drink more water when they exercise and are adequately hydrated with water. And then there is the value of, we had been talking about structured water or hydrogenated water, having an antioxidant and cell membrane preserving data in support of this type of hydrogen water. And also a diet that's rich in phospholipids like the egg yolk, the cholesterol that you get in eating meat and chicken and fish and pork and bacon and dairy, raw dairy preferably, because the cell membrane, including the brain, which is largely fat, is requiring a good deal of phospholipids and these fats to repair the membranes of the brain. Given all that being said, any time memory and dementia are concerned, an exercise program, both walking or stationary bicycling, weightlifting, and adequate hydration should be part of the prescription for the patient. 

Another feature that has been very helpful for memory and dementia is hormone replacement therapy. Testosterone for men, to get their testosterone levels well up in the 600, 700, 800, even a thousand range, and then the estradiol progesterone for women, and this is always associated with better mentation and memory, sense of well-being. So, hormone therapy, a low-carb diet, weight training with aerobic training, and adequate hydration. And then you could go on and say doing EDTA chelation, because what is chelation therapy intravenously? That's opening up all the microcirculation of the tiny, tiny, tiny little capillaries that will improve everything, from your vision to your memory, to every tissue in your body. So, you can just build on that with your patients. So that's why we have such great success here at Tustin Longevity Center.  

Question

“Both my adult kids have anxiety, no medicines, and their HMO only has meds for options, so would be happy if they could get Christian advice to manage struggles.”  [0:13:13]

Answer

And that's why we were thinking about doing some kind of a conversation with a Bible teacher along, kind of like in a chat group, about ways to address things like this. So, that's a perfect example of why we're thinking about doing this. But just, you might hear the thing repetitiously said, but if exercise improves circulation and blood flow to the brain, and it also improves metabolism, that is also associated with repair and growth hormone and mood elevation. So, exercise is a very good thing for anxiety disorders. Why is that not prescribed more often? Developing family plans, gym friends, partnerships, spouses, siblings, getting into line dancing, getting into, I guess there's ballroom dancing. So there are many things. There are pickleball leagues popping up. So, exercise is a great mechanism for improving growth repair of the human body from brain to toe with mood elevation.  

Then, of course, another thing would be to look at the cortisol level in the blood and look at whether your work situation, some people are on night shifts, some people have financial strains, and all kinds of scenarios, housewives with ill children, single parenting, recent losses of loved ones from the COVID pandemic. Many many things. And so, developing support groups is really what family is for, why God instituted the family, and that is what gathering in the assembly for the church is supposed to be, to become friends and support and share assets. So, if someone has skills in personal training at church, they can maybe offer this at a reduced price or for free, but these mechanisms of healthy group, family, friend, and church environment support are sorely needed. We have been behind our computers, our little cell phones, and not in the human one-on-one, and people are hiding in their offices and their rooms, their homes, just getting their social life off of a 6 x 3 ½ foam. We have to turn this around. That is why we're proposing to do this kind of conversation. Share some experiences, some hardships that I have gone through, and many others, because to be a doctor for over 44 years is a humbling experience when I listen to so many people with their challenges in life, let alone their healthcare challenges. So, where's the humanity, where's the empathy, where's the sympathy, and let's let it pour out of us, our response, with making connections and support groups and trying to meet one another or invite each other to church. That's not something that I have forgotten to do. Very often I have met friends or even patients who I offered to meet at church and follow up with. So, yeah, there's a space for doing that.  

Question

“Last week I managed to get my mom safely out of the hospital after she was taken by ambulance for difficulty breathing. I was aware of no ventilator and no remdesivir but am unaware of some of the other risky ones to avoid. What are they? (BTW, at 2 AM, a doctor prescribed it after we had said no!).” [0:17:57] 

Answer

I don't see the question there other than what are things that are risky to avoid. I think remdesivir does not have a good track record in being of value for COVID-19 respiratory distress and has a high, high mortality/morbidity rate with it, and the side effects primarily liver damage, and organ failure are I think unacceptable. It is an antiviral, and it was used, I don't know, maybe 10 years ago, I think, for Ebola in Africa, and it had a mortality rate that was so high, that it was put up on the shelf until COVID came out. So, certainly, the remdesivir has a very poor profile. 

So what we are trying to do here is to say, let's prevent that. Now, I don't know your mother's age, what her other comorbidities are, what led up to that. But one of the things that's very clear is we are universally, especially in the United States, vitamin D deficient, and immune response to a virus is very much dependent on having adequate vitamin D. We are certainly not going outside enough. We are fearful of sunlight and the need for it to be on our skin and to help us make vitamin D. Of course, you have to eat enough cholesterol-rich foods because vitamin D is made from cholesterol, and so are your hormones. We also have to look at other things, like zinc and carbohydrates, what our blood sugars are. We have to look at her activity level, the more inactive you become, the more muscle wasting, and the harder it is to cough and expectorate phlegm. So, elderly people literally lose the capacity to cough and clear up the phlegm. Another thing is swallowing becomes more challenging for the elderly. As their whole posture, slumps forward and their whole throat and esophagus to the epiglottis aperture of the openings start to become challenged with the swallowing the food can go down the trachea as muscle wasting and weakness ensues. So, exercise is not an optional fun little idea. It is an anti-aging, immune-supporting, mood-elevating feature that needs to be in the conversation of any caring real doctor. 

So, not knowing these things about your mother, you know, I'm looking right here at my desk, and I have this invitation to a birthday party from one of my 90-year-olds, nonagenarians, and they're going to have a nice big birthday party bash. And so, you see, I live in a world where we're trying to help people stay healthy so that they can dance and play pickleball or be very active as time moves on. And I can tell you, this gentleman who is indeed inviting me to his 90th birthday party has always exercised and always used certain vitamin D and multimineral, zinc and been very active and stayed well hydrated and things like that. So our aging gracefully and preventing disease is a function of us assuming our own personal responsibility for behaviors that give us good health and longevity. 

Question

“Dr. E., are you still 100%carnivore?”  [0:22:54]

Answer

No, I am largely a carnivore. So, I'll eat mostly meat, maybe secondarily chicken and pork. And then I'll have typically cooked vegetables from time to time because I'm living in a social environment, cooking for my husband and son. So, not 100 percent carnivore. That would not be a truth to imply, but largely a carnivore. 

Question

“A 5-year-old boy was tested for Attention Deficit Disorder (ADD). He scored in the 99th percentile, on the test. They said that environmental changes and behavioral interventions are unlikely to help. They say it's genetic. Intuniv was prescribed. What else can we consider to help him?”  [0:23:31]

Answer

I would have to look up Intuniv. Very often, for attention deficit disorder, they give them a sympathomimetic type of drug, like Adderall and the such, but I would have to look into that new drug. There are many things we can do. In fact, talking about light therapy for autism, and attention deficit disorders, although I'm not a pediatrician or specialized in this, I've read many articles saying a child that gets outside in the early morning with the infrared light is greatly benefited. For a child who takes vitamin D, if the boy is 5, we would certainly say 1,000 IU a day. He should be on a multivitamin mineral at least eating a rich, healthy non-processed diet, and getting out to exercise. These would be the things that we would go for. We would, of course, test his insulin, his hemoglobin A1c, his blood sugars, and his triglyceride levels, and we could do a nutrient assay and give them, maybe if he has the ability to get tested for a vitamin deficiency series, it's largely thiamine and vitamin B1 that they're needing. So, there would be value, in my opinion, to have this child seen by a good functional doctor who understands what light therapy, outdoor, ultraviolet infrared light in the early morning, and we're talking, somewhere between 7 and 9 AM, along with exercise, adequate hydration, thiamine, or a B complex with Multiminerals and vitamin D. All these things should do well for them. 

Beth goes on to ask, “What else can we consider to help him?” I think I've just answered also that question already, but look into infrared light therapy for Attention Deficit Disorder children, autistic children, Vitamin D for Autistic and Attention Deficit Disorder, and Thiamin, Vitamin B1 for Attention Deficit Disorder, and a low-carb diet for the Attention Deficit Disorder and that's the direction I would go. 

Question

“I experience significant chronic stress daily in both my personal and professional life. I am growing worried about my heart health. I'm a 38-year-old woman in perimenopause. What do you recommend in terms of diet, supplements, exercise, and lifestyle changes within my control while I wait to see a doctor? My daily elevated heart rate concerns me.”  [0:27:07]

Answer

Being under stress is a sympathetic state, anxiety, and that's an epinephrine sympathetic stimulation that is designed to raise your heart rate. So, that could simply be the problem. I would like to know so much more. Are you married? Are you with children? Have you had children? What kind of work situation are you in? Shift work? Are you a nurse who has to do night shifts? Various things like that. But in general, we all are humans. We're carbon-based living entities with the need for the same light, health, so good morning circadian rhythm, even to force ourselves to get up and kick your shoes off and stand in the wet grass to ground or earth ourselves, to discharge electrical tension, so to say, and absorb the negative electrons from the earth that are very stabilizing to the cell membrane. The morning infrared will get into your eyes, and go through your skull, and it's calming to the limbic and more of the midbrain and helps with circadian rhythm. It also is valuable to get into some exercise program that is moderately intense for anxiety. So, it would be like a stationary bike or a treadmill that you would do 15 or 20 minutes every day but would have intense cycles to it. So, maybe you would walk at 2.5 miles per hour on a treadmill, but then cycle it to go up to 4 miles per hour intensely for maybe half a minute to a minute, and then come back down to 2.5 miles per hour. These things are very helpful. Anxiety is always helped with vitamin D and adequate hydration. So, get whatever pounds you weigh in pounds of weight, cut that in half and that's the number of ounces of water you should drink. I would look at lowering carbohydrates because oftentimes anxiety is a subtle sign that your body doesn't have enough healthy protein, amino acids, and fats from eating enough meat, fish, chicken, turkey, beef, and eggs that will supply the ability of your body to repair itself, and these are subtle signals of anxiety and increased heart rate, that your body is low on its total protein, blood urea, and nitrogen level. 

Then being that you said you're pairing menopause, 38 is early. I know over the years, the past 44 years of my practicing medicine, with all the stress, stress inhibits ovulation and messes up women's cycles, promotes infertility, disturbs sleep, chronic sleep deprivation, creates anxiety, and a sympathetic overdrive. So, your sleep hygiene, shutting off the windows from the light, getting electronic devices and the electromagnetic energy out of your sleeping environment. I have a strict protocol where you stop looking at your phone images or your computer at least an hour and a half to two hours before you go to bed and try to get to bed at 9:30, latest 10:00 PM, but let yourself get up at 5:30 or 6:00 AM. Get things done and then get outside with the sunshine with your feet in the dew for two to three minutes to let that infrared energy pass through your skull and your eyes and your body to energize you, and get that exercise in with good water. 

Now, nutrient-wise, stress is always recommended to be managed with a comprehensive b complex Rich in thiamin, especially vitamin b1. Any anxiety or hyperactivity scenario requires that. So you would want what we use here, and what I use is the Ortho Molecular’s Methyl B Complex, and in this, the thiamine here is 50 mg. And you could easily go up, each capsule has thiamine, riboflavin, niacin, B6, folate, B12, biotin, pantothenate, choline, and acetal at very good levels per capsule, and the serving size is one capsule. But some people go up to two, three, four, or six a day of these to achieve emotional and energy stability because B vitamins are water-soluble. You pee them away every day. And so, you have to work to keep them up. 

The other thing I would do is use natural progesterone. Natural progesterone is very helpful in getting a good deep sleep. So, if you menstruate still, I would use it from day 15. So, day one is the first day of your period menstrual cycle, and you count 15 days later, and then you rub on progesterone cream, and we have an over-the-counter progesterone cream. You don't have to have a prescription. It's called Kokoro progesterone cream. Usually, people use two pumps and rub them over their arms or thighs and tummy, and this can be used as a moisturizer cream from day 15 to day 25. And if you find that helps you after you go through maybe three cycles of months, you know that you need the progesterone and that will help you until you can get to a good functional doctor. Of course, if you're having serious symptoms with heart rates that are spiking up while you're at rest to 115, 120, 130, or higher, you need to go to the emergency room and find out what's happening with that. Of course, you want to make sure you're not on over-the-counter cold medications that stimulate the heart rate.

Cold medications are very often with sympathetic stimulating medications that increase the tone and constriction of the vessels and increase the heart rate. If you're dehydrated, your heart rate will go up as well. So, those are some generalized beginning points that I would bring up to you. And hopefully, you find a good doctor and can get some of these things started in your life. 

Question

“Hi, Dr. Rita! Thank you for taking my question. I take progesterone cream (Kokoro) 1 or 2 pumps at night. I heard a doctor say the other day that using progesterone at night is not beneficial for your estrogen. Is that true? Can it decrease my estrogen levels? I don’t take any estrogen cream only DHEA and Kokoro cream.”  [0:34:47]

Answer

I can't think of any biochemistry or personal experience where that's true. What progesterone does is it's the natural hormone that God made to once the uterine lining has built up and is thicker, anticipating the potential implantation of a fertile egg. So when the lining is nice and plump and thick, if no egg attaches, then you have to clean down that uterine lining and the progesterone comes along somewhere around typically, I would say day 8 to day 15 is when ovulation occurs in a woman's cycle. 

And so, somewhere in that zone, let's call it day 10 or 12, you'll get this progesterone surge of a corpus luteum after the egg, which is unfertilized, passes and it produces progesterone to clean out the lining of the uterus. And in that sense, you could say progesterone is antagonistic to estradiol from building up the lining anymore. But that's a healthy thing. There are many benefits to progesterone. It's hypnagogic, meaning it promotes good deep sleep, and it's that sleep time when you get your healing and restoration of your body recovery, your cortisol should go down, so your body can get into repair throughout the night with a good sleep. So, I do not know what this doctor that you're saying said it's not beneficial for your estrogen. It is beneficial. 

Can it decrease estrogen levels? No, that will not decrease your estrogen levels. Well, I would say I don't know how old you are. As we get perimenopausal and into menopause, our production of estradiol diminishes. And then if you use progesterone in the face of having low estrogens because of your age and you're not making it, nothing because of the progesterone, then the progesterone will be dominant and you might trigger some hot flashes with it. So, when we use natural hormone replacement, we want someone who is familiar with it. You want someone you're seeing who can put your age, your personal stress, your life situation, and demands upon you. Do lab samples start with an all-natural estradiol, simple protocols, and retest in a couple three months, re-see you, find out how you're doing, and adjust along the way. Usually younger women, I even start, you know, because of all the stress today, high school women, young ladies are so stressed, that that cortisol is blocking the signals in the brain for follicle stimulating and luteinizing hormone, thus fertility is going down, and then they're getting an irregular cycle and too much of a buildup of their uterine lining.

They're getting severe menstrual cycles and bleeding and cramping, then fibroids because they're eating too many carbs, too much insulin hormone is stimulated, they're gaining weight, they get emotionally irritated and depressed, then they eat more from emotional eating from easy, cheap junk food, and it's a vicious, horrible cycle, and someone needs to be out there telling them how to repair this without drugging them with birth control and shutting off their natural hormones, so they lose their bone density, maturity, and they lose their hair luster and their skin, and their just sense of feminine mind resilience and ability to have enduring strength and resilience through stresses. 

So, I'm glad to hear you're on DHEA because our cortisol, one of the precursors for cortisol is Dehydroepiandrosterone (DHEA), and that helps with stress management. So, good for you on that. But find a good functional doctor and take to heed of some of the things I've said. And I don't know what he's referring to about progesterone at night not being beneficial for your estradiol. They're two different entities. 

Question

“Hello, I have done deep research on Herpes Simplex Cold Sore virus (HSV-1 to be the root cause of many issues I've had or have. In fact, I think it is bigger than we think. Vertigo and reflux are two that I know are caused by HSV-1. Can you talk about how to keep this in remission other than balancing the two amino acids?”  [0:39:53] 

Answer

I’m not sure what you're talking about other than lysine amino acids. I've never used amino acids to treat herpes. Instead, what I've used to manage herpes simplex and cold sores is vitamin C, stress management, adequate hydration, vitamin D, and Argentyn silver. At the first hint of an outbreak of a cold sore, spraying your mouth with Argentyn, and good oral hygiene of course. You can sip Argentyn silver, swish, gargle, and swallow it. You can take vitamin C in the capsule. Most capsules of vitamin C are 250 or 500 and you can take one every half hour for two to three hours until you feel the tingling and the slight burning calm down or until you start getting gassy rumbling in your stomach because the high dose of vitamin C orally can lead to a loose stool. I would take zinc in a multimineral, Albion-chelated. Multimineral, which is high quality, and highly absorbed. Zinc helps fight viral illnesses. And if you keep your level high, the richest sources of zinc are in your meat and fish and crustaceans, things like that. So, eating a healthy cell membrane-repairing meat, fish, and crustacean source diet builds up the zinc and helps repair the actual membrane, which is made of the components when we eat the meat, fish, and so forth. The vitamin D, there are receptors for vitamin D in all cells, but especially your immune system. Both sides of the immune system, the adaptive and innate sides of the immune system, have these vitamin D receptors that help fight viral illnesses. 

Another thing you can do is take quercetin, which acts as a natural antihistamine, but also acts as an antiviral. During the so-called pandemic, I only used and still do, use quercetin, about 600 to 400 mg minimum per day, and it works as an antiviral. It allows and helps zinc go through my cell membrane to get inside my cell to stop my ribosomes from replicating the virus. So, zinc, vitamin D, quercetin, vitamin C, of course, a low-carb diet will promote your immune system, Argentyn silver, all these things, a good night's sleep, good morning sunlight, infrared, exercise. All these things are what I would do to keep any viral illness or concern under control.  

Question

“Hi, Dr. Rita, is there any natural remedies for ringworm? Thank you.”  [0:43:52] 

Answer

Ringworm is just the concept of having skin, and on your skin, you'll see a ring on the skin, and this is the leading edge of a progressive fungal infection. The center tends to clear out, but as the fungus expands and grows like a mushroom, you might say, you see a ring here typically, and it's called, in colloquial terms, ringworm. Argentyn silver will stop it. So, I would rub Argentyn silver in multiple times during the day and stop the ringworm. And I would be low carb because fungus loves to grow where there is a moist, sugary warm environment, and low oxygenation. So, A low-carb diet, getting outside, having dry skin, and getting the Argentyn on any affected area, would be the directions to go. Of course, I would say the same thing for zinc and vitamin C.

Question

“Organic Turkish apricots (no added anything) and prunes are good natural fix for constipation and hard stools. I realized you may not like natural sugar content, but your opinion otherwise?”  [0:45:45] 

Answer

I think I've looked this up many times. So somewhere around four or five apricots is a standard serving size in nutrition research. So, I would suggest that, if I recall correctly, there are about 20 to 25 grams of carbohydrates in five apricots, whether it's dried or not. That means there's about 5 grams per apricot. There's a good amount of vitamin A and other antioxidants in these things. And if that is all you're doing to help you with fighting your constipation and you're adequately hydrated and you're trying to stay at two to three apricots or prunes, then I'm not going to have an issue with that if you can be careful with everything else, but be well hydrated. So, I'm not going to challenge that, if that's what it takes. I'm glad to see you're regular with that. 

Question

“Are you familiar with the MicroSomal Calcium Disodium EDTA liquid drops by Dr Bryan Ardis? I’m wondering if this is an option at all for EDTA Chelation if I can’t get to Tustin for the IV infusions. I live 8 hours from TLC and I can’t find anyone nearby that does the IV EDTA Chelation in San Luis Obispo County.”  [0:47:09]

Answer

No, I'm not familiar with it. I know who Dr. Ardis is but I have never heard of a Microsomal Calcium Disodium EDTA. If he could generate it, which is a fat-wrapped liposome, it means it's fatty-wrapped because it is better delivered into the body if it can pass through the fatty membranes of your intestinal system. Oral EDTA chelation is water soluble, and it may be, at best, 5% or 8% can be absorbed. Out of a 100-mg dose, let's say you'd only get 8 mg. So, it's like spitting in the wind. We were thrilled when I did the research on the suppositories, we used a fatty phospholipid delivery system, and it was very well absorbed through the rectal mucosal fatty lipid membrane. We had the highest absorbed transrectal delivery of any medication in world history, even more than Tylenol or Compazine I was often given transrectally, especially if you're vomiting, they would use the rectum to try and deliver a medicine. So, it would be amazing to me. I would love to see it happen. I don't know if I have the stamina for that much kind of controversy and research like I did 20 plus, 30 years ago, but that would be a good product to work on because I'm all in favor of EDTA chelation. I hope he does it. I hope there's someone who can help finance it. Maybe RFK Jr. is joining the new administration. I did see him say he's going to start promoting chelation. So, everyone who has an honest heart of integrity knows that EDTA chelation is the anti-aging foundational pillar, amongst some others, in our industrialized society where we are exposed to such ungodly levels of aerosolized aluminum, mercury, cadmium, arsenic, boron, strontium. These heavy metals are really, really harming us. So I hope he's able to do that. 

Question

“Would the Argentyn silver help with acne for my 20-year-old son?”  [0:50:14]

Answer

Most certainly. Of course, you've got to talk to your son about the amount of carbs and sugar, high fructose corn syrup, slurpees, juicings, and soda pops he might be drinking. All these things are going to depress the immune system. So, you've got to do these in conjunction. I would give him vitamin D and I would give him Argentyn silver liquid. He could use the spray and spray his face every night to decrease the inflammation and pustular formation of the bacteria because we're coated, we're all coated all the time with a layer called our biofilm on our skin with organisms. And so, if you depress your immune system with sugars, you're going to get acne, or you're going to get a rectal fissure, or you're going to get fungus in your toenails, or sinusitis. All these kinds of things are going to happen. You'll get periodontal disease, and on and on it goes. So, the truth matters. These simple things matter. 

I would certainly encourage, please, every one of you, if you're interested, I'm going to say, again, we are looking at addressing a once-a-month maybe at most twice-a-month meeting to talk about emotional stress and how to approach it. I am from a world view of being a Christian. So, rather than jumping into psychiatric medication dependency and usage, we would like to talk about what are some biblical and foundational functional medicines, nutrients, behaviors, and lifestyle changes that we can do to elevate our mood. And if that's interesting to you, I need you to put it to the chat, or put it into the next week's email, yes. I can see a value in this. You give us a date and I will share it with my family or friends. And let's help one another lift up our mood, lift up our care and concern and commitment to our emotional and spiritual well-being as well. I think that might be beneficial. 

Question

“Is sea moss good to take?”  [0:53:18]

Answer

My understanding of sea moss is that it has in it iodine, and iodine is very valuable. And most Americans, I would say, 96 to 97% of us are iodine deficient. So, I'm going to say yes to sea moss.

Question

“What can I do for early waking insomnia?”  [0:53:40]

Answer

I would practice better pre-bedtime sleep hygiene and one of the best ways is, in the morning with the sunrise, to stand outside with your feet grounded in the moist grass so you earth or ground yourself for a minute and a half. Let the first sunrise infrared go through your skull, your eyes, your body, and your clothes and energize you with the infrared long waves. Get plenty of water half your weight in pounds as ounces of water. So, if you're a 200-pound man, you would take a hundred ounces of water a day. And I would get into aggressive, at least 5-day-a-week intermittent spurts of exercise. So like a treadmill. I was saying before, that if you walk at a 2.5-mile rate, you would bump it up to a 4-mile rate for 30 to 60 seconds, then you'd come back down to a 2.5-mile rate for two to three minutes, then you spike it up. So, high-intensity interval training 20 minutes five days a week would be very good for a sleep circadian rhythm. Get the electronics out of your room. Try and get yourself away from screen viewing and all that blue light an hour and a half to two hours before bedtime. That would be the thing I would do. Make sure your vitamin D is adequate. Make sure you're eating healthy because, you know, most of the melatonin you make in your body, we're now learning, is made in the gut. Figure that, as well as serotonin. So, taking a healthy whole-food diet, getting rid of processed foods, and maybe probiotics use would be valuable. I have even gotten to the point of starting to take melatonin in the morning with my morning vitamin bowl.