if you go and you see a package in the grocery store and it says superfood you're probably buying junk probably processed it's probably got sugar in it to make it go down those Goji berries are all sprayed with sugar half the time kale fine if you're not gonna eat it for a long time I.E decades forget about it these superfood Trends come and go but when it comes to longevity there's no short-term fix Dan welcome back so good to see you I think you've actually set a record you're back for your fifth I think this
is your fifth appearance on the show yeah well I think uh it's not necessarily due to any you know um extraordinary nature of me or what I do but I just think I was there at the beginning and uh right place right time kind of thing and then and you know we hung around socially and I was the easy get well timing is everything and you are easy and we do love all things blue zones always always a pleasure to have you and now we're neighbors in Miami that's right the new Blue Zone the new
Blue Zone the new Blue Zone um so what have you been up to I think the the last time we had you was about uh almost a year ago and I saw you in Miami in February when we were thinking about Bloomington Miami we were vacationing but we had yet to move so what what have you been up to in terms of All Things Blue Zone since we last saw each other I've been shooting at four Park documentary series for a streaming service I can't mention right now but that could be out next year and
um I've uh uh with Matt O'Hara who's the CEO of vital Farms we started a new uh blue zones Food Lion called Blue Zone's kitchens uh food inspired by the world's longest lived people with a maniacal focus on deliciousness um that should be out later but mostly you know during the pandemic when everybody else was sort of locked down and being safe uh National Geographic photographer David mccoin and I struck off Across America we literally zigzagged all four corners and in between 55 chefs to write this new book The Blue Zone American Kitchen which comes
out December 5th and um time for Christmas I might add but the idea was to fuse a hundred recipes to live to 100 with uh you know basically coffee table type photography and then science writing I wrote an essay for January's uh issue of National Geographic magazine which appears in a slightly altered form in the beginning of the book and it makes an argument Jason for the Lost American diet of longevity and um I've spent three years tracking down a diet that we know from other blue zones work could add 10 to 13 extra years
of life expectancy uh you know as compared to eating a standard American diet so the book is beautiful I have it right here and the recipes look delicious and I'm excited to to dive in and on that note the Lost recipes or lost foods of blue zones in America walk us through that Journey as with all my work with National Geographic it begins with research so we spent about 150 hours at NYU uh well in their archives we got uh James Maitland who was our research director for this project uh we we found dug down
90 uh uh anthropology studies and diet dietary surveys done in America since about 1850. and we from from my other work at National Geographic and Blue Zone we know exactly what the dietary pattern is that is associated with longevity around the world so we look for that pattern here in America and uh the bad news is except for perhaps the Adventist there's nobody really eating that way today uh we had to go back about 100 years and we found largely because of the work of a scientist named AO Atwater uh he basically helped start the
USDA he did dietary surveys in a variety of different ethnicities and found among the African-American Asian American Latinos and and Native Americans live in the United States between about 19 1890 and um 1930. dead ringer for an Amer a Blue Zone Diet uh almost the exact same pattern and that pattern is largely Whole Food plant-based uh a ton of beans greens and whole grains local spices and herbs um I would say most note note were they they had a genius for combining ingredients to make them taste more delicious than say meat which isn't to say
they didn't eat meat but meat was always a condiment you know a a piece of pork the size of a marshmallow to flavor an entire pot of collard greens and beans or uh or celebratory food so you know once you're as often before Refrigeration they'd slaughter a pig and quite literally Pig out for a while and then it was back mostly to their grades beans greens and tubers and so I captured that diet and focused only on the plant-based I mean everybody knows you can throw a slab of meat and frying pan and make it
taste pretty good but the Real Genius is expressed when you take these peasant Foods these cheap Foods that we know are high in micronutrients they're high in fiber and make them taste more delicious than their dead animal analogs and so you mentioned cheap foods and many would equate cheap foods with processed foods and foods that are subsidized by the government and in the book you talk about high fructose corn syrup being developed in 1957 and not being the turning point in terms of processed food you also mentioned our mutual friend Mark schatzer we've had on
the show so can you spend a moment talking about the role of processed food here because we equate cheap with processed we don't equate cheap cheap with plant-based right well before we we'll get into the process here in a second but if you've checked the price of beans lately uh that you can make you can make uh a meal for 10 people for 10 bucks I mean it's a dollar ninety nine for black eyed peas or black beans or lentils or garbanzo beans and if you know how to make those taste delicious maybe a you
know can of uh stewed tomatoes and some spices and um some some grains maybe even some celery and carrots these aren't expensive things but to your point yes so mostly I disruptively say but I also believe it if you are unhealthy and overweight in this country it's probably not your fault and the reason I can say that with some certainty if you look at the data from 1980 70s 80s you see that uh there about there was about a third the rate of obesity a seventh rate of uh Diabetes Type 2 diabetes a 10th rate
of reported dementia within older populations um and well what has changed and by the way our health care has gone up by a factor of four you know we now spend about 19 percent of our GDP on a largely avoidable diseases and that's represents almost a quadrupling of what we were paying in 1970 and it's it's not showing any any end in sight so why is that part of it right in between 1957 and 1970 it was kind of the Heyday for food science you know and this is when these food companies hired the brightest
Minds these chemists to make emulsifiers and artificial sweeteners and this is where shashner comes in and talks about the Bliss point and about how these food foods are just maniacally created often out of inorganic substances to make us absolutely love um this junk food this highly processed food at the beginning it was a great idea we didn't realize that these things were going to be bad for us and a processed food so what's the what's the Genesis of processed food I argue it began with uh Richard Nixon's secretary of agriculture a guy named Earl butts
wasn't a very nice guy but he was an effective guy and Mission said to him we got a food problem in this country it's a cold war issue we got people hungry in America fix the food supply and butts went out and uh basically helped uh shape agricultural policy to favor basically four Foods grains of woods of wheat corn rice soybeans and then I guess sugar as well so maybe five four grains and and then sugar sugar beets and we got really good at it we part of it you know a few things happened we
got better at modifying seeds so that they were uh more productive we turned petrochemicals from World War II into fertilizers that also increased yields and we put this enormous incentive on Farmers to grow just these four inputs and uh for the book I I chart that as the price of these inputs drop the health metrics uh or the the sickness The Chronic diseems in America skyrockets at the same time um so um you know when you think of what are the inputs for most of our junk food well it's corn you know chips and and
rice and wheat which is made to make these junky cereals and sugar these are all very cheap and American companies do what American companies are best at which are make a profit that's what you know it's American Enterprise and I I actually do not fault the General Mills and the and the crafts of America they're like every other company in America their job is to maximize shareholder value and their job isn't to make us healthy um and they've done a very good job at creating cheap food from cheap inputs uh engineer to taste irresistible and
Mark get the best minds of Madison Avenue something like 14 billion dollars a year is spent to sell us the notion that you know Doritos and Coke and and uh and McDonald's are are you know the most alluring foods and they convince a lot of us meanwhile almost nothing is spent on beans or grains or greens which we know uh yield Health before we'll come back to the book and some of the foods but my big question here and I asked this question often to show whatever we get in the subsidies and and the food
system how do we write that ship in that we are subsidizing the wrong Foods imagine if back in 76 or whatever the year was or Nixon's secretary of agriculture decided to hey we're going all in on broccoli blackberries uh lentils and wild salmon be a different world but how do you in in terms of the system you know and I I want to give people hope and we'll segue to the book and foods but in your opinion what can be done there if anything or just is what it is there's a few things um agriculture
builds very difficult because the farmers have uh undue sway on politician the big food companies and beverage companies have the army of lobbyists and as you know Washington is hugely you know money talks and there's where the big money is and and there's a lot of incentives not to unwind that but there's still you know my my daytime job these Blue Zone projects which I've I've worked on for created and worked on for nearly 15 years you can get a lot done at the municipal level so it's a lot easier for people listening right here
to influence the local um uh junk there's lots of ordinances that curb junk food advertising and billboard signs we know that occasions lower obesity rates uh making sure that that ordinances allow and indeed encourage backyard gardens farmers markets uh Public Gardens um easy to change the ordinance so that Schools and Government buildings aren't selling chips and sodas and candy bars get it out of there so you know we actually have a food policy menu with about of 35 things that a city can do to at the city level to have a real measurable impact you
know we have cities like Fort Worth Texas who have worked with us for five years and we lowered the obesity rate by five percent the other thing is start eating these Foods the market responds to what consumers want so you vote every time you go buy food when you go buy burgers and Coke and and Doritos you're voting for one kind of food whereas if you're uh seeking out the whole plant-based food which we know um is is fueling longevity that's also going to fuel uh the these companies and they're going to respond yeah I
I do think don't underestimate the power of voting with your dollars you know you mentioned craft acquired our mutual friend Mark sisson's company Primal kitchen which is great they produce great products General Mills is trying to do a lot with regenerative agriculture uh but again companies will produce better options if consumers demand them we still have we I look where we where we if I think about processed food in general you know because look you travel I travel I don't travel as much as I used to but processed food happens the options we have today
in terms of better healthier options compared to 10 years ago it is night and day but with that said there is still so much junk I mentioned you before the show we went to Disney World took our family to Disney World for the first time and the amount of crap there it was unbelievable and completely at odds with Disney's philosophy in many degree so there you have it a couple there I I wholly agree with you but I also believe there there's room in our life to celebrate and uh you take your kids to Disney
World once in their childhood or you know once every few years it's not going to hurt them um what what I'm more interested in is getting people to shape their their kitchen environments you know I wrote a whole book on this the Blue Zone challenge where I dug up about uh 15 evidence-based ways where you can set up your kitchen so your family is going to mindlessly eat better almost every day and that's the stuff that counts and so things like um first of all uh you know we know the four foods that are most
toxic for us and they are processed Meats contain known cancer carcinogens package Suites soda pops the number one source of refined sugar in our diet and salty snacks which are most highly associated with obesity should you be able to enjoy those yeah probably just don't bring them in your home and if you do bring them in your home having a junk drawer that's out of the way uh people are way less likely to eat them if you know we tend to be on what I call Seafood diet we we if we still eat it so
well but before we go back to to the contents of the the book and and some of the great communities and recipes you discovered in that process I do want to spend a moment on this idea of joy and it's my belief that our biggest crisis right now is our mental health epidemic and more specifically driven by loneliness and our lack of meaningful IRL connection which was all accelerated I think we had it I think was accelerated with covid and I I'm pretty sure you're aware of this the Rosetto study which is like my favorite
study in that it's it speaks to the the magic and the health benefits of social connection that's a Blue Zone tenant and could you spend a moment because I think that's something we just don't talk enough about how important IRL connection is multi-generational living breaking bread together having a piece of cake but having it with friends having wine but having it with friends and I think we've lost sight of that to some degree in that in our space um many people tend to be a bit rigid uh to their belief systems around nutrition and find
themselves in separate camps almost symbolic of politics right now but spend a moment on Joy and social connection and the role it plays in all this because we also can't measure it and we all like measuring things so I'll just go back to the original blue zones work so five places where people live statistically longest and with National Geographic and funding from the Nia we actually did measure these places Sardinia Italy Okinawa Japan icaria uh the uh nikoya peninsula of Costa Rica and The Seventh-Day Adventist these all live measurably longer with a fraction of the
rate of heart disease fraction of the rate of cancer about a fifth the rate of diabetes and a fifth rate of heart disease um Costa Rica for example nikoya one half the rate of middle-aged mortality and um they spend 1 15 female we do on health care so my team travels there and we and we start looking and we're naive at first we're looking for a compound some herb some uh um rem deserveer or something some uh exotic element that's gonna that explains longevity and we couldn't find it and we found this whole food plant-based
diet that's interesting but we also noticed nobody's lonely there every time you there the option to implode in your house or your room with your handheld devices in there because someone's gonna be pounding on your door to go to the festival or to go to church a lot is about your environment you know you we just talked about life in Coconut Grove and how you know you basically have to drive everywhere and Drive kids to school Etc uh in blue zones the moment you step out your front door you're bumping into people uh you're you
you see your neighbors you walk to the market uh you walk down for a couple of coffee you don't make coffee at home so you're constantly socially connection connecting uh and you know we know that people who have at least three friends they can count on on a bad day uh live about eight years longer than people who are completely isolated so you know we can actually measure it but also purpose they all have vocabulary for purpose um like ikigai you know I I was my book came out 15 years ago and I was talking
about purpose before anybody was uh and we saw it very clearly every one of these blue zones had vocabulary for purpose they had a reason for waking up in the morning they they belonged to faith-based communities that was that's another way to basically close and play when it comes to having a social uh Network and and having a way to downshift um and these are most of my would argue are sort of environmentally driven the the social connection the the purpose the low stress environment but um we can more clearly map those factors to tangible
measurable in gains and life expectancy than we can for any supplement for testosterone or Resveratrol or metformin or all these other Hocus Pocus drugs that these enormous claims are are um uh are being made about them um you know it's purpose it's having good friends who count on you on a bad day you can count on in a bad day and it's uh it's it's uh having these uh an environment where you're less stressed out and are you as I'm very concerned about this so am I am I over overthinking it or is you as
concerned as I am you're a clear voice and in the model of marketing and and supplement so with with all that said we'll come back to food because I think we've established that I just wanted to hit the connection and purpose before we come back to food and you go on this Incredible Journey Across America and you go to a lot of places that people tend not to go to in our world I think I think in our world people spend time at La they'll spend time in Austin now maybe Miami New York and they
forget about everything else in between and that's a shame in your travels Across America what was most surprising what stood out to you this galagichi culture that's still alive very hidden in the Carolinas in Northern Georgia stretch is actually down to Southern Georgia some but these were uh galagichi originally where they were slaves brought over largely for their rice cultivating gifts their talents the big one of the biggest man-made features on Earth are the ace uh Basin rice paddies in the Carolinas and you can see it from space this is made by enslaved Americans who
came over with these African uh food traditions and they met and because they they had uh their own they cultivated rice their enslavers gave them an element of Freedom they usually had a house away from the plantation or they had their own garden and they were able to simulate the European influence from their enslavers along with Native Americans and they came up with this very explosively creative delicious Cuisine goligichi um the you've we've all heard of of um uh gumbo you know we kind of associate it with uh New Orleans food but Gumbel was actually
a West African word for okra and for galagichi it's any dish with okra and they use a lot of okras to make these fantastic stews uh that make you cry tears of joy um the the Native Americans they had a very healthy diet remember Native Americans you know we tend to uh to associate kind of uh unhealthy eating with Native Americans but you wind back the clock 100 years they they they weren't growing pigs and cows and chickens yeah they were getting some wild meat but mostly you know especially in the Southeast they were eating
corn and beans and squash the three sisters uh that was their the basis and they'd uh we actually recreated what was more likely a Thanksgiving in the early part of the 17th century 1721 part of the book we recreate the first Thanksgiving dinner with a Wampanoag native and a food archaeologist and uh the pilgrims you know they by the times uh September rolled around they were out of they didn't have any flour or any butter already sugar uh they were relying on the crops the the Native Americans the Wampanoag taught them and it was the
first Thanksgiving dinner way more likely had a succotash at the center of the table which is corn beans and squash with some greens and some flavoring uh but also maybe a tamale filled with um dried blueberries or hazelnuts we had those or or um all these really creative there probably wasn't turkey at the first Thanksgiving so that was surprising and and then um I'd probably say you know just lastly uh the other thing that surprised me where there are these Pockets with of Asian Americans largely older Asian Americans who came over here with very austere
diets and they they're almost always immigrants they haven't completely uh lurched towards the standard American diet but they do so sparingly so they they've there's a little bit of sugar and a little bit of meat in there in their food but it's they do amazing things with greens and with uh tofu um that you know aren't if it's two I would say austere Americans aren't going to eat it and if it's got too much of the you know sort of meaty cheesy sugary stuff in there it's not healthy they're really good at getting a sweet
spot of um uh fusing their tradition with an American influence and um you know I met this I was in an area of Minnesota that looked like Cambodia it was a Hot August morning it was steamy and the forests were rioting around with these weird Vines and there were these exotic plants growing and these old Hmong ladies with these baskets on their backs picking bitter melon and and uh um these weird kind of watermelons and these monk zucchini we were 100 yards from a Target store excuse me and um well it's like everywhere if you're
in Minneapolis that's like everywhere in Minneapolis you're 100 yards from a Target store but yes but this was particularly Stark but anyway I guess to some to wrap it up the stunning culinary genius that is often right next to our homes and we just never bother to go find it and in blue Zone's American Kitchen I found it and brought it to life with beautiful photography and then captured their recipes so of all the foods was there one that jumped out again in in terms of hey we should be paying more attention to this one
in terms of its nutrient density its taste I think with food and superfoods there's a tendency to have a hot food or something that's on Trend you know scale for a while and with kale everything and there are a lot of great vegetables a lot of great fruits a lot of great more exotic foods that we're just not familiar with that have tons of benefits yes there is one food that head and shoulders stands above everyone and I hate to beat a dead horse so to speak but uh beans that's they're cheap uh two cups
of beans a day will give you all the fiber you need fewer than 10 percent of Americans get enough fiber beans will cover that they are a fantastic protein especially when paired with a grain they uh they have followed a dozen micronutrients I won't list them all uh but there also can be made to taste good Americans don't know how to make beans taste good and and this Blue Zone American Kitchen it's Predator blue zones about half the recipes are beans why well part of it we know that if you're eating a cup of beans
a day it's probably adding about four years to your life expectancy but they're in every one of these cultures and in many cases there's 400 years of trial and error to learn how to make these beans taste delicious and to your point about superfoods yeah I know for a while it was a that the those Goji berries and and uh as you said kale and uh these exotic nuts that's all um if if you go and you see a package in the grocery store it says and it says superfood you're probably buying junk uh it's
probably processed it's probably got sugar in it to make it go down those Goji berries were all sprayed with sugar half the time um kale fine but um if you're not going to eat it for a long time I.E decades forget about it these superfood Trends come and go but when it comes to longevity there's no short-term fix there's no there's no food you can eat there's no supplement you could take there's nothing you can do today this week or this month that's going to give you five ten more years of life in 40 years
you have you have to find something you're going to do every day and finding delicious Whole Food plant-based recipes that you love you're gonna eat it every day I have on my stove here I don't know if you can see my stove yeah that big pot there it's got my minestrone in there I make that every week and that's got three types of beans in it it's got onions and tomatoes and celery and carrots and red peppers and herbs and potatoes and extra virgin olive oil and I feed off of that all my all the
time so my gut um it's like a New Orleans party down there at Mardi Gras with all the quiet fibers and my microbiome rewards me then with short chain fatty acids with which uh mute inflammation they fine-tune your immune system they provide uh hormones that make you feel better I get all my vitamins I get protein and by the way that that pot of food that I just showed you that pot of food cost probably 10 bucks and we'll make 10 meals well you know you mentioned beans and and you also mentioned vital farms and
and Matt O'Hare coincidentally last night I had what we had as a family we had uh refried beans black refried beans with olive oil and then I took vital farm eggs sunny side up and put it on top and we all had that for dinner and a family of five and pretty awesome well by the way Matt O'Hara was here one hour ago he spent the last three days here and you know I mean he'll maybe one egg a month he's basically a vegetarian enough I mean you know if you're gonna eat eggs I'm all
for Vital Farms eggs less cruelty easy on the environment you know the jury's out when it comes to eggs and to be honest people in blue zones ate two or three eggs a week eggs that look like vital Farms eggs not the ones that look like the eggs you buy in a gas station um but um yeah you know I you know I put that in the I mean I don't eat them but um I understand uh you know people are gonna eat some plant-based I mean some animal-based food and that's probably one of the
one of the the least damaging or you know I don't know potentially healthy foods I I I don't really know yes and you know Segways you and I before the show we were talking about our mutual friends Mark Sisson and ritual and from a diet perspective and so they're both I think Marcus 69 rich I think is 55 or 56 both are in incredible shape both are amazing people and from a diet perspective they don't have much in common and that Rich's 100 plant-based Mark is I I would say paleo eats a lot of meat
carnivore almost but the what they have in common what do they have in common they work out a ton they're an incredible physical shape and they don't eat a lot of processed foods but it works for them they're both nice guys yeah it does work for them um uh but I you know if you look at the epidemiology if you follow heavy meat but both Mark and a lot of vegetables very planned forward very plain I would say plant strong but but they're both you know an N of one I mean you cannot really extra
extrapolate to the whole population and we know I mean from the Adventist Health study that followed over a hundred thousand people for 30 years and you compare the meat eaters with the either plant-based or the uh pescetarians the plant those are basically vegans wheat fish you know up to once a day so those plant-based eaters are living about four to seven years longer depending on their sex and a fraction of the rate of about a third of the rate of cardiovascular disease about um a third the rate of diabetes uh they also weigh 20 pounds
less so it's really dangerous I think to um you know to look at Mark and say yeah yeah you look at that by the way I see Mark in the weight room all the time Mark Mark isn't he is of workout uh fanatic and not a fanatic a workout Enthusiast and uh and so yeah um yeah you don't want to look at individuals you really want to look at populations over time uh and you know it's an association um we I can't tell you it's a little bit like people who eat a lot of plants
and very little meat are living a long time people say well you know you can't that's Association well it's also Association uh if you turn up the furnace in your house and and um you start sweating you can't prove that sweating is from the hotter room but you know it's become pretty convincing at a certain point look I think without question it's very difficult to argue that if you eat a mostly plant-based diet you're going to be in fantastic shape and then whether it's you know zero percent meat or 20 percent meat or whatever it
might be that you're going to be you got to figure that out on your own or in some cases maybe it's 50 but but like starting with plants is the found plants is the foundation plants in the foundation I I well here's here's what I'll say in blue zones when you do a meta-analysis of all five blue zones for the past 80 years what they were eating traditionally meet five times per month and I think that's probably you know if you've I'm not an advocate of meat but if you're going to eat meat I think
you know around once a meat once a week uh is probably okay uh Harvard's Walter Willett I think he's one of the best food scientists in the in the country he said meat and he's not a vegan he sent me but he said me it's a lot like radiation we know Allah eaten a lot will kill you but we don't know the safe level but you know throughout history uh you know most of early humans a minority in their diet came from meat you know there'd be a kill there'd be some mean around they'd pounce
on it remember there's no Refrigeration so it wasn't you know off and around a day or two later they were they were uh um they were hunted they were gathering mostly uh Roots tubers berries nuts they probably knew 150 uh plants that they could eat that we don't even recognize anymore that's probably where most uh humans have all eaten that food so on that note of the 150 plants we don't eat anymore you know something that you know when I was reading the book and hearing you speak about kind of the Lost Foods in the
Carolinas if you will do you think we'll get back to a place where we're going to have Innovation or maybe not Innovation per se but a rediscovery of these these plants these vegetables these superfoods if you will that have kind of been ignored with the exception of some of these cultures that have also largely been ignored in America yes I do uh I we're hardwired for novelty and every generation likes its new thing and um as I think people realize the dangers of eating processed food the the next area of innovation I think is in
food that's right under our nose I'll give you a couple great examples uh in the in the Carolinas these galagichi people they cultivated a type of rice that came from an African seed not an agency and the rice they harvest is called Carolina gold and there's actually a mill there Aaron Mills I think it's called where you can call up and order it and it's it's nutty it almost has a a hint of vanilla to it I actually have it on my stove right now I made up a pot of it um it's a little
bit healthier than regular rice more grain it's got the whole um germ in the middle germ is usually taken away because it has a little bit of fat in there but it says rich and nutty and vanilla rice um Benny seeds which are also um they look they're basically sesame seeds but the goigichi will ferment them they'll just let them sort of sit and it takes on this sort of pungent characteristic that's redundant of Truffles and or miso and they'll add these fermented uh see us so they're hugely healthy probiotic um still practice among Americans
uh but you know their right to be brought back uh monks have a whole variety of of these um sort of tuberous vegetables they're Hmong cucumbers which they scrape out the middle and they make a delightful beverage out of it a bitter melon which is really bitter but in the same way people often don't like beer the first time they taste it but then they really like it uh bitter melon's the same way but bitter melons if all these um uh biochemicals that lower blood sugar so long winded answer to yes there's a lot of
room for ingredient Innovation right here in America I love it I love it and in closing other than pick up this book because it is a fantastic book filled with great pictures and recipes and perfect for for Christmas um what what is your hope with this with this project with this book with the blue zones American Kitchen I I had a number of hopes um for the Blue Zone American Kitchen the first one is to propose an alternative standard American diet 680 000 people will die every year prematurely eating their standard American diet if if
people ate the alternative standard American diet I propose in the Blue Zone American Kitchen virtually all those deaths would not never happen and guess what the people who brought us this diet are the under celebrated ethnicities the ones we've overlooked but have been here holding the treasure the whole time so I think it's a a real nod to the you know ethnic diversity of America in the in the uh um cultural diversity of America uh tend to bring bring those back if people have more questions they can direct message me at Dan buettner I'm good
at answering people's questions and and uh the book is out December 5th it's on Amazon and um it makes a great gift to for anybody you like to see live a little bit longer don't give it to your enemies but uh friends and family it's a nice gift it is a great gift and another another amazing book which is I'm sure will be a bestseller Dan thank you so much thank you very much great to see you again
